PERSONAL TRAINING QUARTERLY

VOLUME 6 ISSUE 4 PTQ Dec | 2019 ABOUT THIS PUBLICATION PERSONAL TRAINING QUARTERLY Personal Training Quarterly (PTQ) publishes basic educational information for Associate and Professional Members of the NSCA specifically focusing on personal trainers and training enthusiasts. As VOLUME 6 a quarterly publication, this journal’s mission is to publish peer-reviewed ISSUE 4 articles that provide basic, practical information that is research-based Dec | 2019 and applicable to personal trainers. PTQEDITORIAL OFFICE EDITORIAL REVIEW PANEL Copyright 2019 by the National EDITOR: Scott Cheatham, PHD, DPT, PT, OCS, Strength and Conditioning Nick Tumminello, NSCA-CPT ATC, CSCS Association. All Rights Reserved. Mike Rickett, MS, CSCS ASSISTANT EDITOR: Disclaimer: The statements and Britt Chandler, MS, CSCS,*D, Andy Khamoui, PHD, CSCS comments in PTQ are those of the NSCA-CPT,*D individual authors and contributors Josh West, MA, CSCS and not of the National Strength PUBLICATIONS DIRECTOR: Scott Austin, MS, CSCS and Conditioning Association. Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D The appearance of advertising in Nate Mosher, DPT, PT, CSCS, NSCA-CPT this journal does not constitute an Laura Kobar, MS endorsement for the quality or value MANAGING EDITOR: of the product or service advertised, Matthew Sandstead, NSCA-CPT,*D Leonardo Vando, MD or of the claims made for it by its Kelli Clark, DPT, MS manufacturer or provider. PUBLICATIONS COORDINATOR: Cody Urban Daniel Fosselman NSCA MISSION Ron Snarr, MED, CSCS As the worldwide authority on Tony Poggiali, CSCS strength and conditioning, we support and disseminate research- Chris Kennedy, CSCS based knowledge and its practical John Mullen, DPT, CSCS application, to improve athletic performance and fitness. Teresa Merrick, PHD, CSCS, NSCA-CPT Bojan Makivic, MS TALK TO US… Justin Kompf, CSCS, NSCA-CPT Share your questions and comments. We want to hear from you. Write to Marie Spano, MS, RD, CSSD, CSCS Personal Training Quarterly (PTQ) Alexis Batrakoulis, MS, CSCS, NSCA-CPT at NSCA Publications, 1885 Bob Johnson Drive, Colorado Springs, CO It is the goal of the NSCA to only publish information that is accurate and fair. Any material 80906, or send an email to errors of fact will be promptly corrected in a clear and timely manner. [email protected]. The NSCA maintains its scholarly journals archive as a permanent, historic record of the transactions of scholarship. Articles that have been published in a journal shall remain extant, CONTACT exact, and unaltered as far as is possible. However, very occasionally circumstances may arise Personal Training Quarterly (PTQ) 1885 Bob Johnson Drive Colorado where an article is published that must later be corrected, retracted, or even removed. Such Springs, CO 80906 actions must not be undertaken lightly and can only occur under exceptional circumstances. phone: 800-815-6826 To report errors requiring correction or clarification, email the editorial office at publications@ email: matthew.sandstead@ nsca.com or write to National Strength and Conditioning Association, Attn: Education and nsca.com Publications Director, 1885 Bob Johnson Dr., Colorado Springs CO 80906. Your letter should be Reproduction without permission clearly marked as a letter of complaint. Please (a) identify in writing the precise factual errors in is prohibited. the published article (every false, factual assertion allegedly contained therein), (b) explain with specificity what the true facts are, and (c) include your full name, mailing address, telephone ISSN 2376-0850 number, and email address

PTQ 6.4 | NSCA.COM TABLE OF CONTENTS

FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS 06 JACLYN FINNEY, NATHANIEL MATOS, CSCS, USAW, AND TIM PIPER, EDD, CSCS,*D

HOW TO ESTABLISH TRUST WITH YOUR CLIENTELE 10 AND ACHIEVING LONG-TERM SUCCESS JENNA WERKING, MS, PTA, CSCS, CSPS, USAW MINDSET AND NUTRITION—HOW DIFFERENT EMOTIONAL STATES AFFECT 12 THE WAY PEOPLE INTERACT WITH AND MAKE FOOD CHOICES NICOLE VITOLA, NSCA-CPT, PTAG-BCE, PTAG-ESM, AND JONATHAN MIKE, PHD, CSCS,*D, NSCA-CPT,*D, USAW, NKT-2 THE RED LIGHT—GREEN LIGHT SYSTEM—A SIMPLE TOOL TO 16 ASSESS AND INDIVIDUALIZE GROUP TRAINING DETRIC SMITH, CSCS, NSCA-CPT THE INDEPENDENT PATH—CONSIDERATIONS FOR CAREER PERSONAL TRAINERS 18 MICHELLE BLAKELY, NSCA-CPT, USAW

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530-35975 Multi-85x11_PTQ.indd 1 1/10/19 10:41 AM FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS

JACLYN FINNEY, NATHANIEL MATOS, CSCS, USAW, AND TIM PIPER, EDD, CSCS,*D

artlek training is a style of training that can be used to in a way that would either use heart rate zones or percentage of increase levels of overall fitness in all age groups, from maximum velocity as the variable. The distance of each bout of Fbeginners to elite athletes. Fartlek training is generally running could be pre-planned or last until the desired heart rate is associated with running; however, it can be used for almost any achieved. The variability of Fartlek training allows for its versatility kind of training (4). Fartlek training involves variable pacing, to train different qualities to fit the needs of each athlete. In alternating between fast and slow bouts, and allowing for the Fartlek training, the individual completes a fast run, followed by training pace to be self-selected while progressing through the a slower run under race pace until breathing rates have returned workout. Traditional Fartlek style training is associated with back to normal (4). Fartlek style training varies between long, slow increasing VO2max during running increments, although this distance runs and pace/tempo training intensities, targeting to basic format can be used for cycling and swimming by simply train an individual’s VO2max from 70 – 90% (8). combining long, slow distance training, pace/tempo training, and interval training (8). There are differences in programming for FARTLEK TRAINING PROGRAMMING any individual based on fitness levels and goals. Fartlek training Fartlek training is commonly associated with endurance runners can be individualized for various goals, ranging from weight loss however, other athletes can benefit from a well-designed Fartlek to top end speed, as well as developing high levels of fitness (2). training session (2). This method is ideal for sports that consist of Any individual can find a Fartlek style of training that would best bouts of anaerobic sprinting mixed with aerobic recovery periods, enhance his or her fitness level. such as soccer, volleyball, basketball, and tennis. Endurance runners commonly use Fartlek training to prepare for uneven WHAT IS FARTLEK TRAINING? paces. However, this type of training is also effective for other The word Fartlek comes from Sweden and means “speed play” sports, such as football, basketball, and rugby. (2,4). The style of (2,4). The training method was introduced to the United Sates the Fartlek may vary based on training status. For novices, it could in the 1940s by former Swedish decathlete Gösta Holmér as a be jogging with walking compared to more advanced trainees who method of blending interval and continuous training to develop would do running with jogging. both aerobic and anaerobic capabilities for application to outdoor running (6). Fartlek training is best described as periods of fast The intensity and continuous exercise nature of Fartlek training running intermixed with periods of slower running (4). During the places stress on both the aerobic and anaerobic energy systems training session, the runner uses different paces depending on the (4). When properly applied, Fartlek training utilizes all three durations and intensity of each interval (7). An athlete running bioenergetics systems. While many Fartlek training programs a Fartlek should run at an intensity (pace) close to VO2max (8). utilized prescribed durations of work to rest, many practitioners This method of Fartlek would be most commonly associated with use a more subjective approach to training. Simply put, the mid- to long-distance endurance athletes in their preparatory individual is often allowed to train based on their perception of phase of training. Even though Fartlek training is commonly used how they “feel” during each part of the Fartlek session. In other by elite athletes, recreational runners can also benefit from adding words, if an athlete feels like they are not sufficiently ready for Fartleks into their training session. This style of training is efficient another intense repetition they are allowed to recover slightly for conditioning various sports due to the ability to alter work to longer before the next intense bout. The danger of using “feel” is rest ratio to yield a desired adaptation (2,5). that some less motivated athletes may not train at a high enough intensity to gain the desired adaptions. FARTLEK VERSUS HIGH-INTENSITY INTERVAL TRAINING If the goal of training is anaerobic adaptations, the training is Fartlek training and high-intensity interval training (HIIT) are performed at a high intensity for a short duration. Anaerobic both styles of interval training. Interval training involves repeated Fartlek training will improve the efficiency of an athlete’s fast short to long bouts of high-intensity movement interspersed with glycolytic energy system to produce adenosine triphosphate recovery periods which includes light rest or no rest. A common (ATP). This will increase the athlete’s ability to perform high- difference between Fartlek training and HIIT is that Fartlek uses intensity activity (2). A typical method for aerobic adaptations low-intensity running as recovery rather than passive rest that involves moderate intensity for a longer duration (i.e., long, slow can be seen in HIIT. Interval training has potential for increasing distance) but with brief bouts of intervals of high intensity and both anaerobic and aerobic fitness (3,8). The training methods partial recovery. This has been reported to enhance aerobic have very similar metabolic outcomes. Although the activity is capacity if activity sufficiently overloads the aerobic system (6). different in a HIIT session the individual is repeating an exercise for a specific work to rest ratio that corresponds to the desired It is advised that all Fartlek training begins with a steady warm-up outcome of the training. The training intensity can be structured jog between 5 – 10 min followed by the interval training session

6 PTQ 6.4 | NSCA.COM PTQ 6.4 FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS and ending with a cool-down at a steady pace for 10 min. To training adaptation of more efficient blood lactate elimination as emphasize the anaerobic system during Fartlek training, one well as lactate buffering capacity (6). would run/sprint at near maximal speeds followed by less than two minutes of recovery jogging, repeating sprints and recovery Long-distance training mainly utilizes the slow-oxidative energy periods up to 4 – 5 bouts. Unlike typical sprint practice with system, thus providing nearly all energy when intense exercise full recovery, the partial activity during recovery requires the continues beyond several minutes (see Table 3) (6). Long- utilization of all three energy systems. To emphasize the aerobic distance training activity requires greater oxygen consumption system, runs are performed at a moderate intensity pace, for and is largely dependent on the aerobic capacity to maintain up to five minutes, followed by active recovery of 1 – 2 min. The performance at a given workload for duration. The self-paced run portion of the Fartlek should be higher than the pace of a active recovery intervals of 60 s provide recovery to avoid training long, slow distance run and the recovery period is short to stress in the anaerobic state (6). the aerobic system. Table 2 illustrates three Fartlek examples for all three energy systems: ATP phosphocreatine (ATC-PC), PHYSICAL AND PHYSIOLOGICAL VARIABLES fast glycolytic, and slow oxidative. The training style can be Depending on the manner in which Fartlek training is designed, successful within training speed and power using the ATP-PC the potential physiological changes include an increase in aerobic system, training middle-distance events using the fast-glycolytic fitness likely to enhance VO2max, an increase in lactate threshold, system, and training long-distance events using the slow oxidative and improved running economy and fuel utilization (8). Research energy system (2,6). states that many strength and conditioning coaches believe interval training is the best method to promote physiological The anaerobic speed/power training mainly uses high-intensity changes (5). Fartleks have the ability to increase training training for 10 – 60 s intervals, thus using the ATP-PC energy heart rate just like a high-intensity training session, although system. Highly intense activity of short duration requires maintaining active recovery keeps heart rate at a higher rate than immediate energy for such as events as a 100-m dash, 25-m swim, passive recovery. When applied to sports that utilize different and even heavy resistance training (see Table 1). The recovery energy systems, like volleyball and soccer, improvements in lung intervals range from 30 – 45 s of slow running following the high- ventilation and cardiovascular efficiency were shown (1). intensity sprint which aids in ATP replenishment (6). The high- intensity sprinting coupled with partial recovery mimics the work As described by Kumar, a simple example of what a runner would to rest ratios commonly encountered in speed and power sports. do during a Fartlek is “sprint all out from one light pole to the next, jog to the corner, give a medium effort for a couple of blocks, Middle-distance training mainly utilizes the short-term glycolytic jog between four light poles and sprint to a stop sign, and so on, energy system, thus forming lactate at a faster rate (see Table 2). for a set of total time or distance.” Table 4 provides an example of Rapid accumulations of blood lactate occur in the large muscles, a simplified Fartlek training program that can be used as a basic during maximal movements between 60 – 180 s. Recovery periods guideline for implementing Fartlek training. of 120 – 150 s, at or below 50% of VO2max, allow for only partial elimination of blood lactate levels, which over time leads to a TABLE 1. FARTLEK TRAINING PROGRAM EXAMPLE FOR ANAEROBIC SPEED/POWER TRAINING Primary energy system taxed: ATP-PC Basketball, baseball, tennis, football, etc. Common track and field events: 100 – 400-m training PORTION INTENSITY DURATION Warm-up Low 10 – 15 min Sprint High 30 s Recovery Low 30 s Sprint High 40 s Recovery Moderate 30 s Sprint High 45 s Recovery Low 45 s Sprint High 40 s Recovery Moderate 45 s Cool-down Low 5 min Basic concepts adapted from Bashir 2017.

PTQ 6.4 | NSCA.COM 7 FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS

TABLE 2. FARTLEK TRAINING PROGRAM EXAMPLE FOR MIDDLE-DISTANCE TRAINING Primary energy system taxed: fast glycolytic Soccer midfielder, figure skating, lacrosse, rowing, etc. Common track and field events: 800-m run, mile run, 5-k run PORTION INTENSITY DURATION Warm-up Low-moderate 10 min Sprint High 60 s Recovery Low 120 s Sprint High 100 s Recovery Moderate 120 s Sprint High 140 s Recovery Low 150 s Sprint High 180 s Recovery Moderate 150 s Sprint High 140 s Recovery Low 120 s Sprint High 100 s Recovery Moderate 60 s Cool-down Low 5 min Basic concepts adapted from Bashir 2017.

TABLE 3. FARTLEK TRAINING PROGRAM EXAMPLE FOR LONG-DISTANCE TRAINING Primary energy system taxed: slow oxidative Cycling, cross country, biathlon, etc. Common track and field events: 5-k – 10-k, half marathon, marathon PORTION INTENSITY DURATION Warm-up Low – moderate 10 min Run Moderate – high 3 min Recovery Low 1 min Run High 3:30 min Recovery Low 1 min Run High 4 min Recovery Low 1 min Run High 4:30 min Recovery Low 1 min Run High 3:30 min Recovery Low 1 min Cool-down Low 10 min Basic concepts adapted from Bashir 2017.

8 PTQ 6.4 | NSCA.COM FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS NSCA.com

TABLE 4. AN EXAMPLE OF A SIMPLIFIED FARTLEK TRAINING ROUTINE PORTION INTENSITY DURATION Warm-up Low 10 – 15 min Run Moderate 2 min Recovery Low 2:30 min Run High 3 min Recovery Low 2:30 min Run Moderate 4 min Recovery Low 2:30 min Run High 3 min Recovery Low 2:30 min Run High 2 min Cool-down Low 10 – 15 min

REFERENCES she competed on the cross country/track and field team for 1. Ahmed, A, and Hashem, D. Effect of using fartlek exercises on Western Illinois Athletics. Finney holds a certification from the some physical and physiological variable of football and volleyball American College of Sports Medicine (ACSM) as a Certified Exercise players. World Journal of Sport Sciences 5(4): 225-231, 2011. Physiologist (ACSM-CEP) and plans to pursue a career within exercise physiology. 2. Bashir, S, and Hajam, B. The effect of fartlek training on speed and endurance physical education students of Annamalai Nathaniel Matos is currently pursuing a Master’s degree in University. International Journal of Academic Research and Kinesiology with a Strength and Conditioning and Sports Development 5(2): 142-145, 2017. Psychology emphasis at Western Illinois University as a Graduate 3. Billat, V. Interval training for performance: A scientific and Assistant Strength and Conditioning Coach. He has been in the field empirical practice. Special recommendations for middle and long of strength and conditioning since 2016, when he was a volunteer distance running. Sports Medicine 31(1): 13-31, 2001. coach at Westwood High School in Mesa, AZ. He then continued to 4. Kumar, P. Effect of fartlek training for developing endurance gain experience interning for Florida Atlantic University’s football ability among athletes. International Journal of Physical Education, program in the summer of 2017. Later, he completed an internship Sports and Health 2(2): 291-293, 2015. at San José State University in order to finish his undergraduate degree in Exercise and Wellness at Arizona State University in May 5. Kurz, M, Berg, K, Latin, R, and DeGraw, W. The relationship 2018. He went on to intern under Joe Connolly for the Arizona State of training methods in NCAA division 1 cross country runners University football team from May 2018 to December 2018. Matos is and 10,000m performance. Journal of Strength and Conditioning currently the Lead Strength Coach for Western Illinois University’s 14(2): 196-201, 2000. baseball, softball, and women’s and men’s soccer teams, and he 6. McArdle, WD, Katch, FI, Katch VL, (Eds.). Energy transfer also assists with football. during physical activity; individual differences and measurement of energy capacities; training for anaerobic and aerobic power. In: Tim Piper is an Assistant Professor at Western Illinois University. Exercise Physiology: Nutrition, Energy, and Human Performance He has over 25 years of experience in teaching, coaching, and 162-165, 228, 489-490, 2015. competing in a wide range of strength sports. He completed his 7. Nesser, TW (Ed.). The Professional’s Guide to Strength Doctorate degree at Northern Illinois University and is currently and Conditioning: Safe and Effective Principles for Maximizing working at Western Illinois University as the Program Director Athletic Performance. Provo, UT: BYU Academic Publishing; 2019. of the National Strength and Conditioning Association (NSCA) Education Recognition Program (ERP) approved undergraduate 8. Reuter, BH, and Dawes, JJ. Program design and technique exercise science curriculum. He is also the primary professor in for aerobic endurance training. In: Haff, GG, Triplett, NT, (Eds.), the Strength and Conditioning Graduate Track at Western Illinois Essentials of Strength Training and Conditioning (4thed.) University. His areas of interest include strength and power Champaign IL: Human Kinetics; 567-570, 2016. development, training special populations, and the sports of weightlifting and powerlifting. He has been publishing in peer- ABOUT THE AUTHORS reviewed and popular journals for over 20 years on a variety of Jaclyn Finney received her Bachelor of Science degree in Exercise topics. His 28 years of coaching experience has developed with Science in 2017 and is currently pursuing her Master of Science competitive weightlifters and powerlifters as Head Coach of the degree in Kinesiology with a focus in Strength and Conditioning Salvation Army Lifting Team, a free community service program. from Western Illinois University. During her undergraduate years,

PTQ 6.4 | NSCA.COM 9 HOW TO ESTABLISH TRUST WITH YOUR CLIENTELE AND ACHIEVING LONG-TERM SUCCESS

JENNA WERKING, MS, PTA, CSCS, CSPS, USAW

rust in relationships is a topic of discussion in most HOW TO IMPROVE CLIENT “BUY-IN” professions, and the health and fitness industry is no Are you honest with your clients? Do you trust them? They will be Tdifferent. According to the Merriam-Webster Dictionary, the more honest with you and trust you if you are. Hold your clients definition of trust is, “the assured reliance on the character, ability, accountable to specific principles, standards, and expectations. strength or truth of someone or something,” (1). It is an important Show your sincerity and loyalty to their fitness success day in and and influential subject that can help increase your client base, day out. Your clients will not care about how much knowledge improve client “buy-in” to your training methods, and establish a you have until they know how much you care about helping them training culture and referral system. The purpose of this article is achieve their goals. Your perseverance will aid in building trust in to provide a practical, step-by-step process on how to establish the personal trainer-client relationship over time. Furthermore, trust with your clientele that is valuable in achieving long-term clients will be more apt to “buy-in” if you speak in ways that are success in this industry. compelling and convincing about your training methods.

HOW TO INCREASE YOUR CLIENTELE BASE Every session is a stepping stone to the next. Get excited You only get one chance to make a first impression and you have about the “aha” moments when your clients understand that to make it count. It is important to gain your prospective client’s your training methods transfer directly into their performance trust from your first meeting onward. Table 1 gives an example improvements. This is how you build trust and make a long- of a step-by-step process that can help establish your best term impact on your clients. It is also important to be honest first impression. and trustworthy while taking pride in helping them. Get to know your clients and the types of questions to ask to keep them Having an idea of your session objectives before you begin with engaged and thinking about why you are having them perform a prospective client and mapping out your trajectory and goals is certain exercises. essential to building trust and honesty from the beginning of your professional relationship. Furthermore, it is also essential to have You will do your clients a disservice if you are not honest with a training philosophy established and to decide how you want them because they look to you for guidance and place trust in to explain it to your clients. This will help give them insight as to your expertise. Therefore, it is important to not reinforce bad where you are coming from concerning your training program habits when motivating them. Help them understand why you and will begin to lay a foundation of understanding between the are so precise with their movements and use motivation cues in two of you right away. For example, a specific training philosophy the right way. Also, instill good habits in your clients for future could focus on the client’s overall health as a top priority. If a workouts so that they become natural to them. It is crucial to client is not physically or mentally well at the start of training he always be honest with your clients so they understand your or she might not achieve his or her unrealistic goals. It would be good intentions. crucial to discuss this with the client at the beginning of their first workout session. HOW TO ESTABLISH A TRAINING CULTURE AND A REFERRAL SYSTEM Learning how your clients individually respond to different training Accountability is an important aspect to facilitate trust with your and motivational techniques, including the training cues you clientele. There are standards and expectations that you should use during each session, will help you keep them “locked-in.” Be keep for all of your clients, whether the client is a high-level personable, but also clear and concise about the instructions given athlete or an elderly person, for example. during your clients’ workouts. It is critical that your clients know that their results are just as important to you as they are to them. Learning how to build trust and honesty throughout the time you work with each client will aid in the improvement of your personal Make sure that each training session is fun and educational, trainer-client relationship. Also, building professional relationships meeting the clients where they are mentally and physically. It outside of your gym/facility will enhance networking opportunities is also beneficial to connect what they do daily (or what they and can help increase your business. Seeking out these are specifically training for) and how their training program will relationships will also assist you to better serve your clientele by specifically address this goal. As a personal trainer, you must obtaining reliable referral sources to further benefit your clients. have the passion for helping others and instilling discipline, hard work, dedication, and have the heart to help your client achieve Always be attentive to pain/injuries and refer your clients out his or her goals. It should be a priority to make an impact on your to trusted specialists when appropriate to get them the medical clients during their time with you so that they understand how attention they need. Make sure to check in with them and maintain valuable that time is. good communication. For example, if one of your clients is having

10 PTQ 6.4 | NSCA.COM PTQ 6.4 HOW TO ESTABLISH TRUST WITH YOUR CLIENTELE AND ACHIEVING LONG-TERM SUCCESS knee pain and is working with a physical therapist, continue to personal trainers, it is to be remembered by the difference schedule training sessions that focus on what he or she can do, you made and the trust established with your clientele. You including upper body exercises. Work with the therapist and can accomplish this by being intentional with your actions and collaborate on how you can both work to continue to improve the coaching them past their obstacles. When you speak with your client’s overall health. It is important to be your client’s support clients it is important to be compelling and speak with conviction. system during this time of recovery. When the client is discharged Commit yourself day in and day out toward the goals that you from physical therapy, he or she will be more likely to choose to have set for your clients, and make sure to support them along the continue to work with you. way. Your trust will then be established and you will achieve long- term client success. It is also important to show that you care about your clients’ lives outside of the time they train with you. In this way, you will make REFERENCES more of an impact on their lives. Making time for clients outside 1. Trust. Merriam-Webster’s Dictionary. Retrieved 2019 from of your scheduled time with them will make all the difference in http://www.merriam-webster.com/dictionary/trust. how they view and trust you. Establishing trust with all of your clients will improve your clientele referral system. You want to ABOUT THE AUTHOR make sure to hold all of your clients to the same standards and Jenna Werking holds a Master’s degree in Exercise Physiology, is expectations, as bias should not be involved in any portion of your a licensed physical therapist assistant (PTA), and is currently an training sessions. instructor in the Department of Kinesiology and Nutrition Sciences at the University of Nevada, Las Vegas. She is also a Certified HOW TO FURTHER CLIENT DEVELOPMENT Strength and Conditioning Specialist® (CSCS®) and a Certified As personal trainers, we have the opportunity to assist our clients Special Population Specialist® (CSPS®) through the National in establishing great habits. By giving them the right tools, our Strength and Conditioning Association (NSCA) and is a Certified clientele have the chance to be successful. You can help build their Level 1 Coach through the United States of America Weightlifting confidence and self-esteem, which will also improve their results. (USAW). Werking has 10 years of experience in the health and It is vital to create opportunities for each client to continue to fitness industry with an extensive background in training athletes of be successful. all ages and the general population along with critical knowledge of injury prevention and rehabilitation in clinical and practical In conclusion, it is important to ask yourself what lasting health settings. impression do you want to leave with your clients? For most

TABLE 1. STEP-BY-STEP PROCESS ON HOW TO MAKE A GOOD FIRST IMPRESSION

Call the prospective client and spend at least 15 min with them on the phone. • Ask them to speak on their past and present workout experiences.

Meet with the prospective client at the door to the facility and welcome them as they walk in. • Ask how they are doing and make them feel comfortable with you immediately.

Take them to a quiet place where you can sit down and extend the phone conversation. • Be realistic with goal setting—show honesty and sincerity with them right away.

Share your philosophy as a personal trainer and what your standards and expectations are of the client. • Establish a rapport with your prospective client. Ask them questions about their life outside of the gym and how it has affected their ability to continue with their physical activity.

Be compelling and direct with what you have planned for the initial session. • Use trial and error implementing different training and motivational techniques.

The first workout solidifies your first impression. • The session needs to be challenging, but allows them to achieve success.

End on a difficult exercise, but one they can complete. This will resonate in their mind. • Ask immediately how they think the workout went. This shows the importance of their feedback.

During the cool-down, recap on their successes and challenges and how you will build a program around this initial assessment. • Establish the day and time of the next training session and send a reminder text/call 24 hours beforehand to implement accountability and sincerity with the prospective client.

PTQ 6.4 | NSCA.COM 11 MINDSET AND NUTRITION—HOW DIFFERENT EMOTIONAL STATES AFFECT THE WAY PEOPLE INTERACT WITH AND MAKE FOOD CHOICES

NICOLE VITOLA, NSCA-CPT, PTAG-BCE, PTAG-ESM, AND JONATHAN MIKE, PHD, CSCS,*D, NSCA-CPT,*D, USAW, NKT-2

INTRODUCTION Furthermore, hormonal responses, such as catecholamine activity hat factors drive individuals to gain weight? There are and cortisol levels, are also involved when someone experiences a whole host of contributing reasons, such as excess stress. During periods of high stress, the body tends to release Wfood consumption, lack of macronutrient consumption, different catecholamines along with cortisol (9). Some individuals unhealthy eating habits, and/or lack of planned exercise. Mindset may respond with a negative coping mechanism by consuming may be defined as a mental inclination or state of mind that is an overabundant number of calories coupled with emotional, fixed (4). Therefore, one of the more current pressing issues not mental, or physical stress, thus entering a new heightened level of often discussed when talking about food choice is an individual’s stress. Ergo, it is easy to see why stress and obesity have a direct mindset and how that influences their choices. An individual’s relationship—if one increases the other tends to increase. Cortisol, macronutrient consumption has a direct implication on the brain’s along with other appetite-related hormones, such as ghrelin, structure and function, as well as a person’s mood (7). Due to the leptin, and insulin, can also affect a person’s dietary habits (1). In a digestive system helping guide emotions, upon consuming food recent a six-month study, participants with higher baseline levels and beverage, the brain has an initial physiological reaction (7). of cortisol and chronic stress exhibited higher gain than those with The emotional guidance from the digestive system is primarily lower baseline levels (1). Researchers compared baseline levels due to enhanced brain neurotransmitters, particularly serotonin. and follow-up levels of each appetite-related hormone and cortisol Serotonin is largely produced in the gastrointestinal tract and with body mass index (BMI) scores from each participant and augments the control of sleep and appetite, in addition to the found full and partial correlations between food cravings, stress, regulation of mood (7). Mood can be affected by different weight gain, and cortisol levels (1). The results demonstrated emotional states, such as depression, anxiety, and stress, and that participants with higher baseline levels of cortisol gained therefore can affect food choices (8). more weight over the six-month period compared with lower baseline levels. The study also found an association between It is thought that one’s psychological state may be the driving ghrelin levels and a higher prediction for food cravings and future force behind the desire for certain foods (3). It is important to note weight gain (1). Although stress likely impacts eating habits, what specific food(s) is being consumed, why certain individuals depression can also set off hormonal responses which could lead find these foods appealing, and how the emotional state may to unhealthy diet choices. be altered. It has become commonplace for people to view their relationship with food through a negative lens, which may be due DEPRESSION to feelings such as stress, anxiety, and depression (2). Thus, it is Depression and other emotions have become dominant pertinent to explore a person’s mental state and how it affects components in how and why people make food decisions. As their eating patterns and future choices. The purpose of this article previously mentioned, individuals often turn towards foods high in is to evaluate the leading mindset, behavioral, and psychological sugar and fat as a reward response when under periods of stress factors controlling food intake. Further, it will educate personal (9). However, research also shows diets high in refined sugar have trainers and strength and conditioning coaches on how they can a worsening impact on mood disorders, including depression (7). best assist clients and athletes in developing healthier nutritional Yet, when people alter their diet by choosing healthier options, food practices. they may improve depression symptoms.

EMOTIONAL MINDSETS Earlier studies have found subjects on the Mediterranean There are numerous factors that can affect food choices, eating diet had a lower risk of depression compared to those whom patterns, overall satisfaction, and a person’s relationship with food consumed diets that are higher in refined sugar and processed including, but not limited to, stress, depression, and anxiety. The foods. (7). A previous study examined the relationship between following discussion will break down each of these emotions and the Mediterranean diet and its effect on depression risk. All explain how these different mindsets influence dietary habits. participants were randomly assigned to three different groups via three different types of diets, including the Mediterranean STRESS diet supplemented with extra virgin olive oil (MD-EVOO), the Stress is often a term used to classify specific physiological Mediterranean diet supplemented with mixed nuts (MD-nuts), or outcomes and risk factors for various life conditions. Stress in a control group that adhered to a low-fat diet (5). Participants multiple forms, including emotional and physical trauma, can lead included those with type II diabetes or with three or more of to unhealthy nutritional habits. For example, the term “comfort the following cardiovascular risk factors: hypertension, current food” is often associated with higher intakes of fat and sugar, smoking habits, high low-density lipoproteins (LDL) levels, low creating a feeling of euphoria (9). This may explain why people high-density lipoproteins (HDL) levels, obesity/overweight, or tend to consume empty calories despite the fact that they may family history of premature coronary heart disease (5). The study not be hungry. found that participants with type II diabetes who followed the MD- 12 PTQ 6.4 | NSCA.COM MINDSET AND NUTRITION—HOW DIFFERENT PTQ 6.4 EMOTIONAL STATES AFFECT THE WAY PEOPLE nuts diet pattern had a 40% reduction in depression risk compared and licensed dietitian to help reinforce the recommendations for INTERACT WITH AND MAKE FOOD CHOICES to the control group, thus showing that this diet variation could clients’ success. While nutrition is not within the scope of practice be important in terms of preventing depression (5). However, the of a personal trainer, personal trainers can work with a dietitian to authors state that more research is warranted comparing various ensure they are not feeding into their clients’ unhealthy behaviors, diet interventions and depression outcomes in both healthy and but instead reinforce the dietitian’s plan. clinical populations. CONCLUSION ANXIETY Stress, depression, and anxiety contribute to the way people eat Anxiety is defined as mental distress and/or the tendency of and the food choices they make. Although it is not absolutely clear feeling apprehensive or uneasy (4). Anxiety comes in all different whether or not a healthier diet can prevent depression, research forms, such as generalized anxiety, social anxiety, and obsessive- has alluded to the idea that it could have a positive effect and may compulsive disorder, which is considered a type of anxiety. In decrease risk of depression. Foods that are higher in sugar and addition, all of these subcategories of anxiety can be associated fat have been found to be the food of choice for people that are with eating disorders as well. It is important for personal trainers stressed and/or anxious (8,9). Research also shows that individuals to recognize that clients need to seek professional counseling with higher levels of stress and cortisol have a predisposition to when coping with mental illnesses and to refer out for specialized future weight gain (3). Thus, the thought that a negative mindset, guidance on those topics. or a fixed mental state of stress, depression, or anxiety, could affect the way that people eat and their chances of future weight Anxiety can also cause one to yearn for foods higher in sugar. This gain, stands true with more room for research. It is imperative that could be attributed to increased palatable foods, such as those personal trainers and strength and conditioning coaches consult higher in sugar and fat, which have been shown to be associated with a certified nutritionist to help guide the client towards their with stress and anxiety (8). Based on this information, a person’s prospective goals. This promotes accountability in order for clients anxiety levels could contribute to future weight gain, similar to to achieve an overall healthier lifestyle. higher cortisol and stress, as more energy dense foods elicit a positive emotional response. Hence the reason why anxiety, which REFERENCES could lead to an overconsumption of these types of food, could 1. Chao, AM, Jastreboff, AM, White, MA, Grilo, CM, and also lead to the development of obesity (8). Sinha, R. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and A PERSONAL TRAINER’S INFLUENCE weight. Obesity (Silver Spring, Md.) 25(4): 713-720, 2017. A person’s support system plays an integral role in the 2. Desmet, P, and Schifferstein, H. Sources of positive and management of depression, stress, anxiety, and weight loss. negative emotions in food experience. Appetite 50 (2-3): 2008. Depression, chronic stress, and anxiety must be treated by a professional and licensed mental health counselor, psychiatrist, or 3. Mela, DJ. Determinants of food choice: Relationships with psychologist. However, a personal trainer can work in conjunction obesity and weight control. Obesity Research 9(suppl 4): 2001. with these professionals to help support clients. 4. Merriam-Webster’s dictionary. Mindset. Springfield, MA: Merriam-Webster Incorporated. What strategies and approaches can personal trainers implement 5. Sánchez-Villegas, A, Martínez-González, MA, Estruch, R, to help their current and prospective clients while remaining Salas-Salvadó, J, Corella, D, Covas, MI, and Serra-Majem, L. within their scope of practice? Primarily, accountability is one Mediterranean dietary pattern and depression: The PREDIMED of the most powerful tools that can be used to guide client and randomized trial. BMC Medicine 11(1): 2013 athletes by practicing healthy habits and manifesting them for clients’ successes. This is likely to both influence and create buy- 6. Schiltz, M, Horowitz, M, and Townsend, M. Goal setting in relationships for positive healthy future outcomes. Further, as a strategy for dietary and physical activity behavior establishing check-ins with clients to garner consistency and change: A review of the literature. American Journal of Health adherence within the training and nutrition framework is also an Promotion 19(2): 2004. effective strategy to maintain accountability. A personal trainer 7. Selhub, E. Nutritional psychiatry: Your brain on food. April 5, also has the ability to foster goal setting. Goals have the ability 2018. Retrieved 2019 from https://www.health.harvard.edu/blog/ to alter someone’s behavior and the choices they make (6). nutritional-psychiatry-your-brain-on-food-201511168626. Setting exercise goals could help improve someone’s physical 8. Ulrich-Lai, YM, Fulton, S, Wilson, M, Petrovich, G, and activity patterns. These approaches help to model healthy eating Rinaman, L. Stress exposure, food intake and emotional behaviors in addition to developing a positive mindset for all state. Stress (Amsterdam, Netherlands) 18(4): 381-399, 2015. clients to employ as a method to promote a healthier lifestyle. Further, establishing check-ins with clients to garner consistency 9. Yau, YH, and Potenza, MN. Stress and eating and adherence within the training and nutrition framework is also behaviors. Minerva Endocrinologica 38(3): 255-267, 2013. an effective strategy to maintain accountability. It is encouraged for personal trainers to work in conjunction with a registered

PTQ 6.4 | NSCA.COM 13 MINDSET AND NUTRITION—HOW DIFFERENT EMOTIONAL STATES AFFECT THE WAY PEOPLE INTERACT WITH AND MAKE FOOD CHOICES

ABOUT THE AUTHORS nutrition and strength training and conditioning. In addition, he has Nicole Vitola graduated from the Exercise and Sports Performance co-authored many articles on a variety of topics in IDEA Fitness Program at Grand Canyon University in Phoenix, AZ. She is Journal. He is an editor for both Strength and Conditioning Journal, currently a Personal Trainer at Youfit Health in Phoenix, AZ. She Journal of Strength and Conditioning Research, NSCA Coach, is pursuing her interests in corrective exercise, functional range Research Quarterly for Exercise and Sport, and European Journal conditioning, and coaching mobility and balance. of Sports Science. He has competed in the sport of Strongman and his research interests include eccentric training and adaptations, Jonathan Mike is a Professor in the Exercise Science and Sports strength and power development, functional movement, exercise Performance program at Grand Canyon University in Phoenix, AZ, and energy metabolism, and areas of sports nutrition. a Professor of kinesiology at the University of Southern Mississippi, and an Assistant Professor at Lindenwood University in St. Charles, MO. He earned his PhD in Exercise Science at the University of New Mexico (Albuquerque). He has served as a strength coach at Western Kentucky University and University of Louisville, and has been a frequent contributor and guest host of several websites and radio shows. He has been a 15-year member of the National Strength and Conditioning Association (NSCA); has served on numerous committees, including the Certification Exam Developing Committee (NSCA-CPT) and Job Analysis Committee; is a current member of the Personal Trainers Special Interest Group (SIG); and has spoken at over 40 events, including many for the NSCA. He has published numerous works related to sports nutrition and strength and conditioning. Further, Mike has been published in the Strength and Conditioning Journal and Journal of Strength and Conditioning Research and has written nine book chapters in areas of sports

GAME-CHANGING

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Maximize your training with NormaTec’s brand new 14 PTQ 6.4NormaTecRecovery.com | NSCA.COM PULSE 2.0 Series and the fully connected mobile app. MINDSET AND NUTRITION—HOW DIFFERENT EMOTIONAL STATES AFFECT THE WAY PEOPLE INTERACT WITH AND MAKE FOOD CHOICES THE RED LIGHT—GREEN LIGHT SYSTEM—A SIMPLE TOOL TO ASSESS AND INDIVIDUALIZE GROUP TRAINING

DETRIC SMITH, CSCS, NSCA-CPT

Note: For the purpose of this article, group exercise is defined as THE RED LIGHT/GREEN LIGHT SYSTEM small group personal training with around 6 – 12 regular clients. FOR GROUP EXERCISE Some of these recommendations may be impractical for larger How much time do you really have with each client per week? groups with irregular attendance. Even your most eager clientele likely only spend around five hours per week with you. Does your assessment process leave room for e all know that it is important to keep our clients safe individualization without wasting valuable workout time? Easy and individualized in the group setting. Unfortunately, to implement and follow, this simple system will give your clients Wsome personal trainers are more concerned with optics personal attention without making them feel like they are standing than care. Not to discount the weight loss and muscle building out. You can easily conduct a full assessment at the start, allow benefits of exercise, but getting bigger biceps is the “sexy” time for a quick check in before the session, and move forward stuff that sells. Burpees and box jumps can leave people feeling according to your notes on exercise selection. like they worked for it, but are we always coaching our clients towards their goals? STEP 1: ASSIGN THEM A STOPLIGHT COLOR FOR EACH MOVEMENT Outside of leaning and bulking, there are endless, well-evidenced If you can pass a driving test, you know what to do at a stoplight. health benefits of physical activity and exercise, such as improved mood, sleep, and overall well-being (1). Consistent exercise • Red means stop extends longevity by preserving bone mass and preventing disease, while correcting muscular imbalances can reduce pain (1). • Yellow means slow down We have to consider the client as a whole. • Green means good to go The same principles can be applied to group exercise. Break However, it can be hard to tackle corrective exercise alongside common movements down by joint, and then further by other goals, especially in the group setting. Some personal trainers movement within that joint. Assign modifications to each color, may focus on corrective exercises and neglect work capacity or with yellow being a more joint-friendly version, and red being one overall strength. They can be a trap to teach to the test, taking that completely avoids injury. There will be some crossover, but away from time to address more important qualities. For example, you should have a general list prepared for the most commonly you could spend three full weeks trying to perfect an in-line lunge, used exercises. Make a board with these movements, laminate it, when in fact, your client just wants to lose weight. That is their and place it on the wall. For example, Table 1 includes common valuable time and money essentially wasted working towards a movements and associated adjustments. It is just a small peek perfect score on the assessment. at what you could do, so make sure to tailor yours to your gym and clientele. In contrast, some personal trainers may take it to the other extreme—no assessment and immediately throwing clients in intensely challenging workouts. How does the modern group exercise personal trainer find the balance? One potential solution is by implementing a red light/green light system. TABLE 1. COMMON EXERCISES AND THEIR MODIFICATIONS EXERCISE RED YELLOW GREEN Barbell Overhead Press Inverted row Dumbbell single-arm row Good to go

Dumbbell Push Press Split stance band row Landmine push press Good to go

Barbell Back Squat Wall sit Trap bar deadlift Good to go

Glute bridge marches/ Dumbbell Lunge Medium box step-up Good to go lying single-leg raise

Barbell Deadlift Bodyweight glute bridge hold Ketllebell deadlift Good to go

Kettlebell Swing Wall ball/banded pull-through Battle ropes/ski erg Good to go

Jump Rope Step out jumping jacks Bodyweight squats Good to go

16 PTQ 6.4 | NSCA.COM PTQ 6.4 THE RED LIGHT—GREEN LIGHT SYSTEM—A SIMPLE TOOL TO ASSESS AND INDIVIDUALIZE GROUP TRAINING STEP 2: MAKE YOUR STATIONS RED, during their assessment. If they show any technique flaws YELLOW, AND GREEN FRIENDLY when they are not fatigued, these flaws are likely to be more Be smart about your exercise selection and workout creation. pronounced when fatigued. Keep track of the most troublesome Someone who is a red on shoulder but a green on knee should not exercises and assign your newcomers a yellow or red light on have to cross an obstacle course in order to switch stations. The those. Examples include complex, coordinated movements, such same goes for someone who is on the same color throughout. Set as a kettlebell snatch or Turkish get-up. Err on the side of caution up pieces of equipment nearby that everyone can use or make initially until you have seen them move and are able to establish your alterations bodyweight friendly. Also, always have a go-to their experience level. Do this at least for their first week, and keep exercise for someone extremely limited, such as an isometric row a watchful eye out for how they perform from there. or hollow holds. If clients are in pain or have extreme movement limitations, it is recommended that you refer them to a qualified Obviously there will be outliers. Someone may come to you with a medical professional. strong background. Maybe they are fresh off of being a collegiate athlete and have no movement limitations. They will likely be fine STEP 3: PERFORM A MOVEMENT with green; but again, these are outliers. The majority of people PATTERN CHECK FOR PAIN who walk into your door for the first time, even if they have Whatever your assessment looks like, always check for pain been doing group classes for ages, will have some movement through basic movement patterns—hinge, squat, push, pull, deficiencies. This is your opportunity to coach them and show why lunge, and carry (3). If clients cannot perform bodyweight your facility is better than the one down the street. exercises without pain, then they should likely be placed in the red category. If they exhibit movement compensations, but no pain, FINAL THOUGHTS assign them to the yellow category. And if they are experienced When looking for the sweet spot between “too much” and “too lifters who execute it pain-free through the full range of motion, little” assessment in group exercise, the red light/green light then it is a green. system provides an easy solution. Take time to do a full screen at the start, and move clients into designated areas. Afterward, it is Use the consultation to take them through a sample session and a quick, simple check-in with them before each session. Doing so see what brings up issues. Ask basic questions such as “does that keeps everyone on the same page, and no one has to feel called hurt?” as you move through the process. Do not be surprised, out in front of their peers. Your staff can keep things consistent however, if you see limited motion or a slight wince and they say across all classes, and you may improve lives by going the extra “no, that does not hurt.” mile for your clients.

If they respond with a “maybe a little?” to any movement, do not REFERENCES just gloss over it. Stop where you are and check different ranges 1. Conn, VS, Hafdahl, AR, and Brown, LM. Meta-analysis of of motion and movement patterns at that specific joint. Cue quality-of-life outcomes from physical activity interventions. them up first, as it is possible they are just doing it wrong and Nursing Research 58(3): 175-83, 2009. exacerbating old habits. 2. Tumminello, N, Silvernail, J, and Cormack, B. The corrective exercise trap. Personal Training Quarterly 4(1): 6-15, 2017. If this does not work, get a little more creative. For example, if 3. Pacheco, MM, Teixeira, LA, Franchini, E, and Takito, MY. they feel pain during a hip hinge, check if pain is on the descent, Functional vs. strength training in adults: Specific needs define extension, single leg, with their feet pointed at a different angle, the best intervention. International Journal of Sports Physical etc. You might be able to modify them to a different movement Therapy 8(1): 34-43, 2013. when the workout calls for Romanian deadlifts (RDLs), or you may red flag them so they focus on pelvic tilt or glute activation during that time. ABOUT THE AUTHOR Detric Smith is the owner of Results Performance Training in A smart programming practice is to fit the exercise to the Williamsburg, VA. Smith graduated with a Bachelor of Science individual, rather than force a person into an exercise. Your degree in Kinesiology from Virginia Commonwealth University clients should be able to execute the entire workout comfortably in 2003 and holds certifications from the National Strength and and under control, while building overall strength, mobility, and Conditioning Association (NSCA) as a Certified Strength and work capacity (2). Conditioning Specialist® (CSCS®) and NSCA Certified Personal Trainer® (NSCA-CPT®), American College of Sports Medicine (ACSM) STEP 4: HAVE A PLAN IN PLACE as a Certified Exercise Physiologist (ACSM-EP), and Precision FOR EXPERIENCE LEVELS Nutrition. He has over 18 years of experience as a personal trainer. For example, someone walks into your door for the first time, shows no pain during assessment and wants to join the class that night. What do you do? For first-time clients in their first week, start slow. Be a coach and identify strengths and weaknesses

PTQ 6.4 | NSCA.COM 17 THE INDEPENDENT PATH—CONSIDERATIONS FOR CAREER PERSONAL TRAINERS

MICHELLE BLAKELY, NSCA-CPT, USAW

ork consumes a large portion of our lives. Taking time Independent personal trainers can also grow to hire other personal to contemplate your career plans can exponentially trainers which eliminates some of the per hour income limits. When Wbenefit your job satisfaction and likelihood for success. executed well, independent personal trainers can make a significant This article articulates important independent personal trainer income, but it will take time and conscientious planning. and employee personal trainer differences, research and planning guidelines moving forward, important marketing considerations, It is also important to look at two often-neglected compensation financial literacy, and the importance of moral support. These details. Within some organizations, employee personal trainers discussions will aid any trainer striving to make a smart and have significant benefits that are not delivered monetarily. An informed career path decision. independent personal trainer would be wise to take note of the following employee personal trainer benefits when branching off INDEPENDENT PERSONAL TRAINER on their own: retirement savings, health insurance, dental insurance, VERSUS EMPLOYEE PERSONAL TRAINER: life insurance, liability insurance, paid time off, continuing education UNDERSTANDING THE DIFFERENCE reimbursement, uniform reimbursement, professional development Clearly defining the differences between an independent personal offerings, or reimbursement from their employer. Some of these trainer and an employee personal trainer is an important first step. count as tax deductions for the independent personal trainer, which An independent personal trainer works out of a personal training is beneficial, but none are paid for by a separate entity. All of the studio or gym with permission from owners is separate from the benefits must be paid for out of the independent personal trainer’s gym, may be a sole proprietorship or corporation, and is responsible earnings directly. for the business of running their business. They may be an employee of their company, but it is a company they own. An employee RESEARCH AND CREATING YOUR PLAN personal trainer, is an employee of a gym or fitness facility, receives Once you have decided independent personal training is the next a W-2 tax form every year, and is responsible for duties related to best step, just as you program design your clients’ workouts, make employment at that facility laid out by the employer. Both positions time for research and planning. enjoy client success and interaction while promoting healthier communities through fitness education and advocacy. • First, set aside some time to solely contemplate exactly what you want and write it down. Think through what kind of Significant differences between these roles exist. The independent business you want, what problems will you solve, and what is personal trainer often experiences more autonomy in implementing your ultimate, ideal ending for this endeavor. ideas and making changes to their business and client’s experience. This level of freedom is appealing to many personal trainers • Second, do your homework: decide where you will set up your considering this transition. An employee personal trainer’s business, what you will offer exactly, when you will work on autonomy and idea implementation are limited by virtue of being a the business, when you will work in the business, how you will smaller, less senior piece of a larger entity. However, it is important execute your services, and how you will execute managing to note, the employee may benefit from the greater resources business responsibilities. of working for a larger organization. In terms of promotion, an • Third, write a plan with concrete steps for execution. This is employee personal trainer may experience an existing structure for probably one of the more arduous tasks but is well worth upward advancement and compensation increases depending on the effort. Utilize a public library or bookstore to find a book the size of the organization. In contrast, an independent personal that can walk you through creating your plan. Be detailed trainer, must seek career status improvements within the larger, and allow plenty of time for execution. Be sure to include a more general fitness community and execute pricing research and professional and amicable exit from your existing employment. pay increases independently and without the structure provided • Fourth, acquire the following basic needs: have a 10-s synopsis by an employer. of what you do ready to share with your network and potential clients, liability insurance, a space to train out of, a contract, a Compensation can vary between independent personal trainers and waiver, establish yourself as a legal entity (sole proprietorship employee personal trainers. Employees are working within a set pay or corporation), have a simple 1 – 3-page website, phone, stock structure that often offers little room for negotiation. Employees photos, savings, small run of business cards, basic computer, may need to move from one organization to another until they find support system of people that believe in you and own small a culture and compensation plan that matches their skill level and businesses themselves, a letter/drafted posts of introduction, income goals. Employee personal trainers are also limited in income and if applicable, a business license for your town. It is also by the number of hours they can work. Independent personal important to find out what people are generally willing to pay trainers can set their own prices, policies, and schedule. This is for personal training in your area and how you compare to initially very attractive to those considering a career transition. colleagues with similar qualifications and offerings. 18 PTQ 6.4 | NSCA.COM PTQ 6.4 THE INDEPENDENT PATH—CONSIDERATIONS FOR CAREER PERSONAL TRAINERS At the start of an independent personal training career, it is inform them, utilize your existing connections, and support other advised to keep expenses low and focus on acquiring new clients high-quality businesses. and fine-tuning learning how to run your business. Avoid the following wants for now: professional photo shoot, professional FINANCIAL LITERACY AND FINDING SUPPORT video shoot, your own space, business loan, professional identity Another aspect to look at is basic financial planning needs and materials (e.g., letterhead, envelopes, flyers, postcards, business the importance of establishing support when breaking off onto cards, etc.), professionally designed website, new devices, print your own. You should clearly know your personal financial needs advertising, purchased stock photos, and expensive software by taking a quick inventory of your monthly expenses, debt, purchases. All of these may be acquired at a later date. income, and savings. Practice frugality and planning for both your career and home. Have open and honest conversations with MARKETING CONSIDERATIONS/CLIENT ACQUISITION life partners about the financial implications of this transition. Next, one of the most surprising differences between employee Small business ownership is incredibly rewarding, but comes personal training and independent personal training is the task with a need for greater financial vigilance. Begin to think long- of finding new clients. Employee personal trainers often have a term with your finances. Set short- and long-term goals as well pool of members to draw from, sales support from management as end-goals for the business and your independent personal (if quality management exists), and frequent opportunities to training career. Consider simple apps/software or spreadsheets connect with client leads. Independent personal trainers must for tracking existing finances and goals. Keep it basic to start. attract leads, professionally onboard new clients, and retain The importance here is to pay attention and learn from quality those clients without support from any built-in entity. Marketing resources. Lastly, find and use simple resources for learning more is an essential skill and process once you are newly independent. about business finance: books, podcasts, courses, workshops, and According to the Chartered Institute of Marketing: “marketing is experienced individuals. the management process responsible for identifying, anticipating and satisfying customer requirements profitably.” Our advice here MOVING FORWARD AS AN INDEPENDENT is to look at the holes in your region. What community is not being PERSONAL TRAINER served? What problem is not yet solved? Be an investigator, and A very important part of moving forward as an independent have a clear description of who you are and what you offer. This personal trainer is finding and asking for help and support. Much will be instrumental in defining yourself on social media, in online of the business responsibilities of independent personal training is outlets with press, and at networking events. completed alone. Find books, groups, digital sources that can help. Reach out to find a mentor and hire excellent consultants when Know and attract your demographic. By creating a client avatar. you need them. Create a small business mastermind group of your Know the following trends in your client base: marital status, own. Independent personal training has tremendous freedom, education level, shopping habits, employment trend, family make- but it is up to you to create a network of consultants, colleagues, up, where they live, what they like, what are their fitness goals, and advisors to support this endeavor. Exercise courage in asking and what are their healthy living struggles? Then, find them and for help and understand that people in your field are often very get in front of them. Make your marketing efforts fun and valuable. aware of opportunities that could help you. It is your responsibility Here are some specific marketing ideas: to seek out information and learn from those that have already experienced what you are going through. Many are very happy to • Write a concise, high-quality email newsletter extend their support, and when they do, thank them sincerely. • Use a search engine optimization (SEO) blog Thoughtful, informed, courageous decisions will significantly aid • Take before and after pictures of existing and former clients any career plans. Please use the suggestions within this article to (with their permission) create the best next step for you and your vocation as a successful • Post testimonials on third party sites personal training professional. • Offer introductory classes • Host fitness-themed parties ABOUT THE AUTHOR • Host an open house at your gym Curing the business headaches of personal training business owners is Michelle Blakely’s mission. Twice named the city’s best • Share ideas where you and a complimentary business expose by the Chicago Reader, Blakely perfected game-changing solutions your client base to one another at an event or gathering for over 15 years at her own training company. Now, her See Jake • Raise money for a charity in your company’s name and Jane Train virtual courses drastically increase revenue and • Host fitness or wellness competitions career satisfaction for fitness professionals. Blakely mentors, writes, and presents for Player’s Fitness Performance (PFP), Club • Participate in fitness expos for potential clients Industry, Women in Fitness Association (WIFA), Association of Keep in mind, grass roots efforts are often the most successful. Fitness Studios (AFS), the National Strength and Conditioning It is important to let people meet you, be sincere, educate and Association (NSCA), and is a go-to source for publications like Good Housekeeping, Prevention, and Oprah.com. PTQ 6.4 | NSCA.COM 19