Featured Exercise – Single Leg Full Body Bridge

Our featured personal trainer exercise video

is the single leg full body bridge using a foam roll. This personal trainer exercise video highlights just one example of core strengthening. Maintaining back and abdominal conditioning is a key requirement for developing core strength. The abdominal and back muscles play a major role in stabilizing the spine. A stable spine is required to enable higher level exercises for the arms and legs.

personal trainer exercise video

Watch this personal trainer exercise video by clicking on video below:

This exercise and many more can be found in the exercise library of Total PT Fitness along with a full system for fitness testing. Try our free 30 day trial now. Learn how to make more money and work from home or anywhere as an online personal trainer.

Six Simple Steps for Online Personal Training

Want to get into online personal training? Why wouldn’t you? Think about it. Boost your income and provide you with freedom to live and travel. Online personal training has a main difference from training in person because one on training is a personal service business and creates a limit on the amount of income you can make. For instance, even if you work a full 40 hours a week with one on one clients you will never bill out more than 40 hours a week. You can increase your work hours but that has limits. You can increase your rate but that has limits as well. You could open your own center and hire trainers but the costs and time involved with that endeavor can be out of many trainers reach.

With online personal training your number of clients is almost unlimited. With online personal training you no longer have to be in the location of your clients. Online personal training gives you the freedom to live anywhere and travel anywhere, anytime and still be able to train clients. And online personal training offers you the ability to charge less but manage thousands of clients.

The first step to entering this new field is to create a website for your business. There are many companies that provide this service for little cost and often for free. The website does not have to be very fancy. It just needs to provide information about you and your services. Your website is your online business card.

The second step is to decide the type of client you want to target. Starting with only two or three types of clients in the beginning is best. Expand that as your business grows. Online personal training provides advantages for many clients, especially those who for one reason or another would prefer to train on their own time, in their own environment. For instance you may choose a target client of middle aged men who travel and can’t attend a local gym three days a week or older overweight female clients who do not feel comfortable in a gym environment or 18-25 year old males who live in rural areas with no access to a decent gym. Once you have decided these client types, you can tailor your website to those clients. Initially I think it is best to continue with your in person training and begin online personal training with just five to ten clients to begin with until you learn the ropes.

The third item to consider is if you will use an online personal training software program. This is not required but using a program designed to help you train clients can make your life much easier. Total PT Fitness for instance will maintain your client information, allow you to send the client fitness tests, assign information handouts and questionnaires, create and provide video exercise programs, and contains a communication portal.

online personal training

It also provides the client with a personal website portal branded with your company logo and information where they can see all the details of their training regime. You can also set it up so the clients go to your website log on to their online personal training portal.

online personal trainer software

The fourth step is to create 3 or 4 phases of exercise programming for the various types of clients you are targeting for your online personal training. Create exercise templates appropriate for each of the client types. This will make it easy to progress them through their training, allowing you to provide fitness routines quickly. Total PT Fitness allows you to create these fitness templates which can be custom tailored to each client in terms of sets, reps and weights. You can even create testing protocols suitable for each client type.

The fifth step is to get your marketing in order. Search engines have services that will bring up your business card website when people search for online training. Set up referrals using referral services. Use social media to drive business to your website such as Facebook. Writing blogs is a great way to send traffic to your website. Email blasts and other forms of online marketing also are things to consider.

Step six is to establish a payment service. While it is possible to sign up with a credit card fulfillment company, PayPal is easy and with reasonable fees. But there are many options.

So in summary, one on one in person training will eventually limit your income since you can only provide your services for a specific number of hours per month. But online personal training can expand that the potential to train hundreds or even thousands in a month. Even training 10 clients a month at $100/month (which is an astounding great price) you gain an extra $1000/month. With the proper tools and knowledge it is possible to train hundreds of clients a month. Simply create a website, determine target clients, sign up with an online personal training software like Total PT Fitness, (sign up for a free 30 day trial on this website) then set up some basic marketing and payment processing.

Featured exercise – The Ab Blaster

Our featured exercise this month is for abdominal strength and is called the Ab Blaster using the TRX suspension device.

Maintaining abdominal strength is a key requirement for developing core strength. The abdominal muscles play a major role in stabilizing the spine. A stable spine is required to enable higher level exercises for the arms and legs. This video features the TRX suspension device and how it can be used abdominal conditioning. This exercise and many more can be found in the exercise library of Total PT Fitness.

Featured Exercise – back flexibility

The Mobilizer for back flexibility

Back flexibility exercise

Flexibility is a key component of fitness. Flexibility includes joint mobility and is a key factor especially when dealing with the middle back which can tend to be stiff due to the attachment of the ribs to the spine. This simple middle back exercise is an excellent way to gain better flexibility in the spine. Due to the rotation, side bend and extension pattern, it increases mobility in the vertebral joints and promotes better posture. The concept is basic; keep the joints mobile as well as the stretching the muscles. This video highlights the details.

This exercise and many more are available in Total PT Fitness.

Are your fitness tests accurate? Find out

Are your fitness tests accurate? Fitness tests are performed in many settings, such as athletic training, wellness programs, and personal training to help establish fitness baselines and to track improvement. But are your fitness tests accurate with results that are stable and consistent over time? This is called reliability. Without reliability, your tests may not be establishing a correct baseline or showing true client progress. Following are four ways to make sure you keep your fitness tests accurate.

The first potential mistake involves the equipment. For instance if you are doing a VO2 treadmill test and the treadmill says it is at 5 mph but is really doing 6 mph, your fitness test result will be skewed. The simple answer is to make sure all equipment is calibrated on a regular basis.

Fitness test on treadmill
Treadmill test

Another issue is test and re-test consistency. While it seems obvious that consistent results require the fitness test to be properly performed, improper testing is common. It is crucial to properly instruct the client how to do the test and for the tester to make sure the client does the test as instructed. To make sure fitness tests are consistently done correctly, have the client practice and demonstrate the test. If they do not follow the instructions, review the instructions and have them perform again until done properly. For example if you are doing a hamstring flexibility test and the fitness test requires the legs to be straight, make sure the client’s legs remain straight.

push up fitness test
Push up test
Personal training fitness test
Hip flexibility test

The third aspect to keep your fitness tests accurate is to follow a test protocol exactly as indicated. This seems obvious too, but is often found to happen. It also makes sure that a fitness test done by one examiner will have the same results as another examiner.  If a step test protocol uses a 12 inch step, it is imperative to use a 12 inch step and not an 8 inch step. Other aspects of protocols may include specific type warm ups, number and locations of skin fold readings, cadence of repetitions and so on. Fitness test calculations and normative values are all based on making sure all these variables remain the same. Using a fitness software program can help make sure testing protocols are in place.

sit up fitness test
Sit up test

The final key to keep in mind is the client condition and environment. Suppose on the first test session the client was well rested, well hydrated, under no stress and on the follow-up test the client was fatigued, recovering from the flu and experienced a recent death in the family. These things can affect the test result even if the test is done properly. Make sure your client understands the importance of arriving for testing rested and in a good state of mind. Environment is also a factor. Is the room cold or hot, dry or humid? Changes in these things from one test date to another can affect results. Keep your fitness center environment stable and comfortable.

Keeping your fitness tests accurate is not hard once you understand the factors that can affect them. Keep your equipment in good and reliable condition. Provide instruction and let your client practice. Follow testing protocols to the letter. Have your client show up for the tests healthy and rested. Keep your facility environment comfortable. Consider using Total PT Fitness software to help perform and track test results accurately. Keeping fitness tests accurate and consistent can be achieved by following the above guidelines.