The Importance of a Dynamic Warm-up
I always see the average gym goers walk into the gym and do one of the following: 1) perform some quick arm circles, walk over to the bench press and then start struggling through their sets. Then they stand up and rub their shoulders because they are hurting or 2) Go to the treadmill, walk at an easy pace for 5-10 minutes and then go start their workout. These are not correct ways of warming-up. In fact it is pretty much a waste of 10 minutes. A consistent dynamic warm-up is very important for injury prevention, increasing blood flow throughout the body, increasing joint mobility, increasing muscle flexibility, increasing range of motion, and activating specific muscle structures for the upcoming workout. Without a proper dynamic warm-up, you will get injured. You should never just jump into your first set of working out. You must work on your weaknesses in a dynamic warm-up in order for you to increase performance and fitness. During a dynamic warm-up you should address the following: Glute activation, hip, ankle, and shoulder mobility, knee, scapular and core stability, active flexibility, coordination movement patterns, agility and quick feet drills, heart rate elevation and body weight strength movements.
There are many variations of a dynamic warm-up. If you are consistent and understand why you are doing certain movements, then you are on the right path. It is important to be progressive during this warm-up. Do not start with the most intense exercises. Slowly progress your way from low intensity to higher intensity movements. Remember, technique is number 1. Learn to master each exercise. Be precise and strict with your movements and you will improve your posture, flexibility and move better. Start implementing a dynamic warm-up into your daily workout routine and you will see the huge benefits in your workouts. Go to www.justintrain.com for an example of a proper dynamic warm-up.
Visalia's #1 Fitness Facility!
Friday, December 11, 2009
Wednesday, December 2, 2009
No excuses - Make your workouts short and intense
No excuses! Short High Intensity
Workouts for the Holiday Season
One of the top excuses I get during this time of the year is “I don’t have time to workout.” You have to make time in your schedule to stay active. Learn to plan your day around the time you want to workout. If you have kids then get your workouts in when they are at school or when they are taking a nap. You do not need a lot of time. You just need the right positive mindset. Below are three quick but high intensity workouts for you to do during these busy times. These workouts should be no more than 30 minutes.
Always perform a dynamic warm-up before starting these routines. A proper dynamic warm-up can consist of knee raise pulls, straight leg kicks and lunging variations. You can go to www.justintrain.com to see an example of a dynamic warm-up.
Workout #1 – perform each exercise for 20 seconds and rest for 10-30 seconds depending on your level; perform 3-6 sets depending on your time
1a) Jumping Jacks
1b) Front Plank
1c) Speed Squats – repetitive bodyweight squats
1d) Push-ups
1e) Jump Squats – focus on landing soft and balanced
Workout #2 – Treadmill Blaster (you can actually use any piece of cardio machine)
5 minute warm-up at easy jog pace
8 x 30 seconds on 30 seconds off gradually increasing to a medium speed
8 x 15 seconds on 45 seconds off gradually building to a fast speed
2 minute cool down walk
Workout #3 – perform this circuit 3-6 times through, depending on your time
10 Push-ups
10 Split Squats per leg
10 Hip Lifts
10 Inverted Rows
20 second front plank
10 Squat Jumps
Workouts for the Holiday Season
One of the top excuses I get during this time of the year is “I don’t have time to workout.” You have to make time in your schedule to stay active. Learn to plan your day around the time you want to workout. If you have kids then get your workouts in when they are at school or when they are taking a nap. You do not need a lot of time. You just need the right positive mindset. Below are three quick but high intensity workouts for you to do during these busy times. These workouts should be no more than 30 minutes.
Always perform a dynamic warm-up before starting these routines. A proper dynamic warm-up can consist of knee raise pulls, straight leg kicks and lunging variations. You can go to www.justintrain.com to see an example of a dynamic warm-up.
Workout #1 – perform each exercise for 20 seconds and rest for 10-30 seconds depending on your level; perform 3-6 sets depending on your time
1a) Jumping Jacks
1b) Front Plank
1c) Speed Squats – repetitive bodyweight squats
1d) Push-ups
1e) Jump Squats – focus on landing soft and balanced
Workout #2 – Treadmill Blaster (you can actually use any piece of cardio machine)
5 minute warm-up at easy jog pace
8 x 30 seconds on 30 seconds off gradually increasing to a medium speed
8 x 15 seconds on 45 seconds off gradually building to a fast speed
2 minute cool down walk
Workout #3 – perform this circuit 3-6 times through, depending on your time
10 Push-ups
10 Split Squats per leg
10 Hip Lifts
10 Inverted Rows
20 second front plank
10 Squat Jumps
Monday, November 30, 2009
Random Thoughts - It's been awhile
It has been too long since I have blogged. From writing articles for the newspaper, training myself, training my clients and working on CFAtv (www.justintrain.com/cfatv.html) I have been super busy. The last 4 weeks have flown by and I imagine the next 4 weeks are going to go by even faster. Here are some random thoughts to make us all think a bit:
- I always advise people to work on finishing the year on a strong note. Now is the time to start thinking about what you want for the upcoming year. But instead of just thinking about it, take it to the next level and write down your goals and aspirations for the big year ahead. And yes, it will be a big year. A new decade. We are now in the "10's". With those written down goals, let someone look at them and keep them check in with that person every 3 months. It will keep you accountable knowing that someone will be checking in with you to see if you have made progress. Don't be stubborn, it will help.
- This debate about stretching has been going on for quite sometime now. Literally 5 years ago, I never really took time to stretch. I thought a few dynamic flexibility drills did the trick but I was wrong. Flexibility is so important for long term health. Whether you are a professional athlete or an 80 year old man, you need to stretch. Before, during, after your workouts, it doesn't really mater, just get it in. In a perfect world it is best to foam roll, static stretch and then warm-up, but sometimes we don't get to do it that way. Take some time out of your day to strecth, you will see a big difference in the way you move and perform.
- When was the last time you helped someone without getting paid or getting a reward for it. Character defines what you do when no one is looking. As a community we must be good people at all times. Go out and lend a hand and you will feel great.
- Ok now that Thanksgiving is done, we must get back to great eating habits. Focus the next 3 weeks on eating super healthy. Enjoy the Holidays but in moderation. It is crucial to get your workouts in and eat the right foods on a consistent basis. Stay on track to accomplish your fitness goals. Do not wait till the New Year, DO IT NOW!
- Successful people get up before 6:00 am. Start going to bed a little earlier and wake up early. Nothing too positive happens between 9:00pm-5:00 am anyways. Use that time to rest the body and get adequate sleep. Sleep might be the most important thing for good health. Sign up for an early morning workout to start the day on a positive note. You will see the difference.
Ok have a great week and do not except being average. Make it a great day!
Monday, October 26, 2009
Big Kahuna "Duathlon"??
I was ready for my usual 4:15 am wake-up. In fact the last 3 hours of sleep consisted of waking up every 20 minutes looking at the clock, making sure I didn't oversleep. I woke up and was ready for the long day ahead. I did a little foam roll and stretch before I headed to the transition area. My body felt good. I walked over to the transition area (hotel was 1/4 mile away). I found a good spot on the bike racks and I set up my gear. Then I waited and watched all the athletes come and go. The anxiety wasn't too bad but I did have some nerves. I took off on a easy spin on my bike. This helped calm the nerves and got my body temp going. By the way, it was an usual clear morning. The stars were so bright. Could there be no fog this morning?? I got back to transition area from my warm-up on my bike and started putting on my wetsuit, then we all started our way to the ocean.
As we got to the ocean it was still dark. But as you looked to the east, there were clouds traveling in our direction. I spoke too soon. After a quick warm-up in the 53 degree water, I was ready. The first wave was supposed to be at 7:00 am. The fog quickly drove in and blanketed the beach. There was probably no more than 1/2 mile of visibility. So the start time was now postponed. We stood around talking to our friends and family. I got cold. So I took off on a couple easy running laps on the beach so I could keep the blood pumping. IT was now 8:00 am. The announcement came from the race director, "We have cancelled the swim." There were mixed emotions from the athletes but I just took the news and went with it.
So now to the unusual start of a race. We lined up in our waves at where we would have exited the water. The start would be a 1/4 mile run up to the transition area (the same run we would have done after the swim). I was pretty excited for this because running 400's is what I do best. I figured this is the one time I could lead the race! haha So the gun sounded and I took off , got into my zone and lead the entire 1/4 mile run up to the bikes. I was the first athlete in my age group on the bike course. Well my lead didn't last long. Two miles into the bike 3 athletes in my age division zoomed by me like I was biking in place. I kind of laughed and kept going. Now it was time to bike 56 miles.
The bike was fun. With the ocean in our site the entire time, the scenery could not be beat. I stayed in my zone the entire time. I was pushing but didn't let my legs burn out. At about mile 15, I had to get off my bike and fix my chain. For some reason it got stuck and I could not pedal its way out. No big deal though. I was really working on my mental game for this event. Just have a good time, stay in a zone and trust my training. Soon before you knew it I was at the 1/2 way point. I grabbed some Heed drink from a volunteer so I could refill my aero bottle and was set to finish the 2nd half. As I neared the end of the bike, I dropped my gear and started to spin out my legs. My body was feeling good. My legs were feeling tired, but good. I was ready to run. It was motivating to see my friends and family cheering me on.
In transition, I decided to take the time to reach in to my backpack and grab my cliff bar. I am so glad I did this. I needed the calories. I headed out on the run and felt good about the next 13 miles. I knew if I stayed steady, I could run in 1 hour 50 minutes or under. So I kept my pace, I stayed fueled and let all that training pay off. The run was fun. I would talk to other athletes and thank the volunteers. It took away from the pain. Speaking of pain, my feet felt like pins aand needles were sticking in them. IT felt like nerve pain on the balls of my feet. I worked through it. Soon before you knew it I was at mike 6 and then the halfway point. I was happy when I got there. I told myself to "zone out" for the next 3 miles and I did. I was quickly at mile 10 and was still feeling good, tired but good. Over the entire run, I had 5 gels, 1 bottle of gatorade/water, 5 cups of water and 3 cups of Heed. My nutrition paid off. I turned the corner and headed to the finish. The infamous run in the sand to the finish line. This year it wasn't that bad. I was ready for it and killed it. I was pretty emotional and happy when I crossed the finish line. I knew I had a good day.
2007 numbers
Bike: 3 hours
Run: 2 hours 18 minutes
2009 numbers
Bike: 2 hours 45 minutes
Run: 1 hour 50 minutes
Thank you to my wife Stephanie for putting up with all my training and being my #1 fan. Thank you to my parents, my sister Elizabeth and her daughters Julianna and Adi. Thank you to Ira, Gardner, Connor and Brian for making the trip to support and watch the race! It was awesome for them to come and cheer me on. What's next? Who knows. Rest right now and then I will figure it out.
As we got to the ocean it was still dark. But as you looked to the east, there were clouds traveling in our direction. I spoke too soon. After a quick warm-up in the 53 degree water, I was ready. The first wave was supposed to be at 7:00 am. The fog quickly drove in and blanketed the beach. There was probably no more than 1/2 mile of visibility. So the start time was now postponed. We stood around talking to our friends and family. I got cold. So I took off on a couple easy running laps on the beach so I could keep the blood pumping. IT was now 8:00 am. The announcement came from the race director, "We have cancelled the swim." There were mixed emotions from the athletes but I just took the news and went with it.
So now to the unusual start of a race. We lined up in our waves at where we would have exited the water. The start would be a 1/4 mile run up to the transition area (the same run we would have done after the swim). I was pretty excited for this because running 400's is what I do best. I figured this is the one time I could lead the race! haha So the gun sounded and I took off , got into my zone and lead the entire 1/4 mile run up to the bikes. I was the first athlete in my age group on the bike course. Well my lead didn't last long. Two miles into the bike 3 athletes in my age division zoomed by me like I was biking in place. I kind of laughed and kept going. Now it was time to bike 56 miles.
The bike was fun. With the ocean in our site the entire time, the scenery could not be beat. I stayed in my zone the entire time. I was pushing but didn't let my legs burn out. At about mile 15, I had to get off my bike and fix my chain. For some reason it got stuck and I could not pedal its way out. No big deal though. I was really working on my mental game for this event. Just have a good time, stay in a zone and trust my training. Soon before you knew it I was at the 1/2 way point. I grabbed some Heed drink from a volunteer so I could refill my aero bottle and was set to finish the 2nd half. As I neared the end of the bike, I dropped my gear and started to spin out my legs. My body was feeling good. My legs were feeling tired, but good. I was ready to run. It was motivating to see my friends and family cheering me on.
In transition, I decided to take the time to reach in to my backpack and grab my cliff bar. I am so glad I did this. I needed the calories. I headed out on the run and felt good about the next 13 miles. I knew if I stayed steady, I could run in 1 hour 50 minutes or under. So I kept my pace, I stayed fueled and let all that training pay off. The run was fun. I would talk to other athletes and thank the volunteers. It took away from the pain. Speaking of pain, my feet felt like pins aand needles were sticking in them. IT felt like nerve pain on the balls of my feet. I worked through it. Soon before you knew it I was at mike 6 and then the halfway point. I was happy when I got there. I told myself to "zone out" for the next 3 miles and I did. I was quickly at mile 10 and was still feeling good, tired but good. Over the entire run, I had 5 gels, 1 bottle of gatorade/water, 5 cups of water and 3 cups of Heed. My nutrition paid off. I turned the corner and headed to the finish. The infamous run in the sand to the finish line. This year it wasn't that bad. I was ready for it and killed it. I was pretty emotional and happy when I crossed the finish line. I knew I had a good day.
2007 numbers
Bike: 3 hours
Run: 2 hours 18 minutes
2009 numbers
Bike: 2 hours 45 minutes
Run: 1 hour 50 minutes
Thank you to my wife Stephanie for putting up with all my training and being my #1 fan. Thank you to my parents, my sister Elizabeth and her daughters Julianna and Adi. Thank you to Ira, Gardner, Connor and Brian for making the trip to support and watch the race! It was awesome for them to come and cheer me on. What's next? Who knows. Rest right now and then I will figure it out.
Wednesday, September 23, 2009
A Fitness Business Journey
What It Takes – A Fitness Business Journey
BY: Justin Levine, http://www.justintrain.com/
When I first decided that I wanted to have a gym of my own, I didn’t really know what to expect. I wasn’t a business man. I was a great trainer. I had the connections, I had the clientele and I had the support. So I jumped on the tight rope. Unfortunately in business, there is no net below. Stepping into the fire, I quickly got familiar with the business ins and outs. Operating expenses, payroll, training employees, QuickBooks, profit margins, receivables, cash flow, marketing, working really long hours, etc.. The list can go on and on. Getting clients into shape was the easy part. The business side was the hard part. The one piece of advice that I was given from another business owner I knew was, “Just make more money than you spend.” Pretty simple concept right? Yes, there is some truth to that comment but it just isn’t that simple. In 3 years of being open, my business knowledge has expanded so much but I still have a long way to go.
Here is my story:
How it began
The first thing you need to do if you want to open a fitness facility is get really good at training. Don’t think you are ready if you have only been training clients for a couple of years. You need at least 5 years of training 30-40 hours a week. There is nothing better than being in the trenches. If you just know the business side of things but have no knowledge of the training, it will be very hard for you to make it. You have to have a passion for helping people change their lives! A fitness business will fail if you are not producing results. I first started training my friends in college. I would invite them to the gym to workout with me and I would devise “old school bodybuilding” routines for us to complete. I loved it! I went on to get my degree in Human Performance and Sport. When that was completed I was given an opportunity to work at Notre Dame University as a fitness facility intern. This is where I learned how to manage a fitness facility. I worked long hours and got paid very little. One of my job duties was to run students and staff through equipment orientations. I would teach them how to use the various machines around the gym. I took this job a bit further. I would sit down with them and discuss their goals and their current lifestyle habits. I then started designing individualized programs for these individuals. All of a sudden these people were getting results. Wow, it worked! Soon before you knew it, I had walk-on athletes coming to me and wanting to train with me. I began designing sport specific programs for these top level athletes. It was all done for free but I didn’t care because I loved doing it. Fitness became my life and my passion. I moved back to California (my home state) and lived in Los Angeles for 8 months. I worked at a mainstream-big box facility where I trained between 35-45 hours a week (training 35-45 hours a week is very demanding). And no it didn’t start that way. It took about 4 weeks, unpaid, of hanging out in the gym to start building my reputation. With a college degree and right out of an internship from Notre Dame, I was getting paid $9.00 a session. I would get to the gym at 5:30 am, then would take a short lunch break and then back at 3:00 and was there till 7:00 pm. Those were long days. I left that gym to come back to my hometown of Visalia. I quickly got a job at a private fitness facility. It was more my style. The atmosphere was family oriented and I had already known quite a few people there. I started with 1 client. That is right….1 CLIENT! This 13 year old kid was my prized client. I trained him like he was a professional athlete. Next thing you knew I had 2 clients, 4 clients, then a full schedule. It took about 2 months for me to build my reputation and schedule. It did not happen overnight.
Taking the Leap
I had reinvented the personal training department at this facility. Soon before you knew it my schedule was so packed that I had to give clients to other trainers. But again, it did not just happen. I was working my ass off. I remember some nights around 7:00 pm; I would be on my 12th session of the day, leaning on a piece of equipment because I was so tired. Once I had worked at this private fitness facility for 3 years, it was time to make a change. I needed more of a challenge. I was training nothing but 1 on 1 sessions, working 9-12 hour days/6 days a week and my pay had pretty much topped off. It was grueling, draining and financially tough. I had built a very solid relationship with a father of two kids I had been training for 2 years. He told me that I had “changed his kids’ lives”. He wanted to help me out. He told me that whenever I was ready to start my own gym to let him know and he would be my private investor. I was in awe. I could not believe someone would do this for me. I thought it over for sometime and continued to train. I waited about another 6 months and then decided to take him up on his offer. Again, I made a connection with another client who happened to know a commercial real estate agent. This agent had a facility he wanted me to check out. It was the one! By the way this real estate agent is now a client of mine. Another lesson to be learned, Make Connections!
I didn’t do anything right at the start. I created an unorganized budget, I had no clue about start-up costs and I did not have a business plan. Again, I knew how to train, I knew how to work with people, and I had a passion towards fitness. About 1 year into it, I finally took the time to create these things, which has helped the business tremendously. I believe in what Brian Tracy says, “Just get it done 80% and then go back and tweak. But just start!” I had about 10 clients to start out with. Before you knew it I was hiring 2 trainers to work for me because those 10 clients doubled to 20. Next thing you know a junior college softball team was training at our facility. Now we have over 70 clients and athletes and 4 trainers that are apart of California Fitness Academy.
Now that I am in the Fire
Read! Learn! Train! Read! Learn! Train! Apply! I spend most of my time training clients. That is what I love doing but when I am not doing that I am reading and learning. I have figured out that the older I get, the less I know and the more I have to learn. There is so much knowledge out there. And the crazy part is that this information is very accessible. Whether it is in a book, a video, a website or a blog, the education is out there. Here is what I am constantly reading and following on a daily basis: strengthcoach.com, alwyncosgrove.com, Thomas Plummer, Todd Durkin, Core Performance and Brian Tracy.
Owning your own business is a double edged sword. You can make your own hours but end up working all day anyways. You are your own boss but for me I am tougher on myself than any other person can be. You do not really get a set paycheck which is good and bad. Financially you can have a really good month and follow it up with a really bad month. You take responsibility for when everything is going great but you also take responsibility when something is not going right. I have so much to learn and have so much room for growth. Have I made it yet? Not to where I want to be. It is just a matter of time. This shit does not just happen overnight. I learn from the big dogs in the industry (Mike Boyle, Alwyn Cosgrove, Mark Verstegen, and Todd Durkin). These are the guys that keep me inspired and motivated to get better. I see what they have built and I want that. Would I do it again if I could? Hell Yes! To me, life would be boring without challenges.
Here is a little bit of advice for someone trying to start their own fitness business: work your ass off, do not settle for average, read everything and expect to be at your gym more than home. But GO FOR IT! If you have the determination and the want to make it happen, you will!
5 Things I would have changed if I could do it all over:
1. I should have looked for a more cost efficient building. The building I am in now is nice but too expensive. I am already trying to sub-lease it out so I can move to a more cost and space efficient building. I needed to be more patient with this process.
2. I would not get the real turf with the little black rubber pellets. This stuff is messy and annoying. My clients always complain about how it ends up everywhere at their homes. I even get some clients who accidentally swallow one or it slips into their ears. Not good! My next flooring will just be normal turf.
3. I paid too much for start-up equipment. I should of just started with necessities (dumbbells, med. Balls, bikes). I love the Keisers and power racks but I probably did not need those to start with.
4. Read more business related material. Especially Thomas Plummer, Pat Rigsby, and Ryan Lee. I should have started this right off the bat. Education is the path to a better business.
5. Meet with a business coach. Or even just a mentor who is willing to guide you along. A business coach will keep you accountable and on your toes. To me this is mandatory.
Here is a timeline of how it all happened for me:
May 2002: Graduated from New Mexico Highlands University with a degree in Human Performance and Sport
August 2002 – June 2003: Internship at Notre Dame University
BY: Justin Levine, http://www.justintrain.com/
When I first decided that I wanted to have a gym of my own, I didn’t really know what to expect. I wasn’t a business man. I was a great trainer. I had the connections, I had the clientele and I had the support. So I jumped on the tight rope. Unfortunately in business, there is no net below. Stepping into the fire, I quickly got familiar with the business ins and outs. Operating expenses, payroll, training employees, QuickBooks, profit margins, receivables, cash flow, marketing, working really long hours, etc.. The list can go on and on. Getting clients into shape was the easy part. The business side was the hard part. The one piece of advice that I was given from another business owner I knew was, “Just make more money than you spend.” Pretty simple concept right? Yes, there is some truth to that comment but it just isn’t that simple. In 3 years of being open, my business knowledge has expanded so much but I still have a long way to go.
Here is my story:
How it began
The first thing you need to do if you want to open a fitness facility is get really good at training. Don’t think you are ready if you have only been training clients for a couple of years. You need at least 5 years of training 30-40 hours a week. There is nothing better than being in the trenches. If you just know the business side of things but have no knowledge of the training, it will be very hard for you to make it. You have to have a passion for helping people change their lives! A fitness business will fail if you are not producing results. I first started training my friends in college. I would invite them to the gym to workout with me and I would devise “old school bodybuilding” routines for us to complete. I loved it! I went on to get my degree in Human Performance and Sport. When that was completed I was given an opportunity to work at Notre Dame University as a fitness facility intern. This is where I learned how to manage a fitness facility. I worked long hours and got paid very little. One of my job duties was to run students and staff through equipment orientations. I would teach them how to use the various machines around the gym. I took this job a bit further. I would sit down with them and discuss their goals and their current lifestyle habits. I then started designing individualized programs for these individuals. All of a sudden these people were getting results. Wow, it worked! Soon before you knew it, I had walk-on athletes coming to me and wanting to train with me. I began designing sport specific programs for these top level athletes. It was all done for free but I didn’t care because I loved doing it. Fitness became my life and my passion. I moved back to California (my home state) and lived in Los Angeles for 8 months. I worked at a mainstream-big box facility where I trained between 35-45 hours a week (training 35-45 hours a week is very demanding). And no it didn’t start that way. It took about 4 weeks, unpaid, of hanging out in the gym to start building my reputation. With a college degree and right out of an internship from Notre Dame, I was getting paid $9.00 a session. I would get to the gym at 5:30 am, then would take a short lunch break and then back at 3:00 and was there till 7:00 pm. Those were long days. I left that gym to come back to my hometown of Visalia. I quickly got a job at a private fitness facility. It was more my style. The atmosphere was family oriented and I had already known quite a few people there. I started with 1 client. That is right….1 CLIENT! This 13 year old kid was my prized client. I trained him like he was a professional athlete. Next thing you knew I had 2 clients, 4 clients, then a full schedule. It took about 2 months for me to build my reputation and schedule. It did not happen overnight.
Taking the Leap
I had reinvented the personal training department at this facility. Soon before you knew it my schedule was so packed that I had to give clients to other trainers. But again, it did not just happen. I was working my ass off. I remember some nights around 7:00 pm; I would be on my 12th session of the day, leaning on a piece of equipment because I was so tired. Once I had worked at this private fitness facility for 3 years, it was time to make a change. I needed more of a challenge. I was training nothing but 1 on 1 sessions, working 9-12 hour days/6 days a week and my pay had pretty much topped off. It was grueling, draining and financially tough. I had built a very solid relationship with a father of two kids I had been training for 2 years. He told me that I had “changed his kids’ lives”. He wanted to help me out. He told me that whenever I was ready to start my own gym to let him know and he would be my private investor. I was in awe. I could not believe someone would do this for me. I thought it over for sometime and continued to train. I waited about another 6 months and then decided to take him up on his offer. Again, I made a connection with another client who happened to know a commercial real estate agent. This agent had a facility he wanted me to check out. It was the one! By the way this real estate agent is now a client of mine. Another lesson to be learned, Make Connections!
I didn’t do anything right at the start. I created an unorganized budget, I had no clue about start-up costs and I did not have a business plan. Again, I knew how to train, I knew how to work with people, and I had a passion towards fitness. About 1 year into it, I finally took the time to create these things, which has helped the business tremendously. I believe in what Brian Tracy says, “Just get it done 80% and then go back and tweak. But just start!” I had about 10 clients to start out with. Before you knew it I was hiring 2 trainers to work for me because those 10 clients doubled to 20. Next thing you know a junior college softball team was training at our facility. Now we have over 70 clients and athletes and 4 trainers that are apart of California Fitness Academy.
Now that I am in the Fire
Read! Learn! Train! Read! Learn! Train! Apply! I spend most of my time training clients. That is what I love doing but when I am not doing that I am reading and learning. I have figured out that the older I get, the less I know and the more I have to learn. There is so much knowledge out there. And the crazy part is that this information is very accessible. Whether it is in a book, a video, a website or a blog, the education is out there. Here is what I am constantly reading and following on a daily basis: strengthcoach.com, alwyncosgrove.com, Thomas Plummer, Todd Durkin, Core Performance and Brian Tracy.
Owning your own business is a double edged sword. You can make your own hours but end up working all day anyways. You are your own boss but for me I am tougher on myself than any other person can be. You do not really get a set paycheck which is good and bad. Financially you can have a really good month and follow it up with a really bad month. You take responsibility for when everything is going great but you also take responsibility when something is not going right. I have so much to learn and have so much room for growth. Have I made it yet? Not to where I want to be. It is just a matter of time. This shit does not just happen overnight. I learn from the big dogs in the industry (Mike Boyle, Alwyn Cosgrove, Mark Verstegen, and Todd Durkin). These are the guys that keep me inspired and motivated to get better. I see what they have built and I want that. Would I do it again if I could? Hell Yes! To me, life would be boring without challenges.
Here is a little bit of advice for someone trying to start their own fitness business: work your ass off, do not settle for average, read everything and expect to be at your gym more than home. But GO FOR IT! If you have the determination and the want to make it happen, you will!
5 Things I would have changed if I could do it all over:
1. I should have looked for a more cost efficient building. The building I am in now is nice but too expensive. I am already trying to sub-lease it out so I can move to a more cost and space efficient building. I needed to be more patient with this process.
2. I would not get the real turf with the little black rubber pellets. This stuff is messy and annoying. My clients always complain about how it ends up everywhere at their homes. I even get some clients who accidentally swallow one or it slips into their ears. Not good! My next flooring will just be normal turf.
3. I paid too much for start-up equipment. I should of just started with necessities (dumbbells, med. Balls, bikes). I love the Keisers and power racks but I probably did not need those to start with.
4. Read more business related material. Especially Thomas Plummer, Pat Rigsby, and Ryan Lee. I should have started this right off the bat. Education is the path to a better business.
5. Meet with a business coach. Or even just a mentor who is willing to guide you along. A business coach will keep you accountable and on your toes. To me this is mandatory.
Here is a timeline of how it all happened for me:
May 2002: Graduated from New Mexico Highlands University with a degree in Human Performance and Sport
August 2002 – June 2003: Internship at Notre Dame University
June 2003 – January 2004: Los Angeles – trained at big box facility
January 2004 – April 2006: Trained at private fitness facility
January 2006: Made the decision to start looking for a possible building (I was still an independent trainer at private facility)
April 2006: Found a building; went through all the city permits and signed the lease.
June 2006: Started construction and started moving in within 3 weeks.
July 2006: Laid the flooring (turf) and began training athletes without any equipment.
Middle July 2006: Received equipment and officially opened doors August 2006.
For more information, please visit http://www.justintrain.com/ or you can email Justin
anytime at justinlevine03@hotmail.com.
Thursday, August 27, 2009
Fitness/Nutrition Mistakes to Avoid
Fitness and Nutrition Mistakes to Avoid
The fitness industry is full of myths, misinformed information and gimmicky programs that people buy into on a daily basis. From P90X to the NutriSystem diet, these gimmicky programs get people to buy into a short term approach to fitness. These systems are great if you stick to them but just like any fad, most individuals fall into the trap of yo-yoing their way through these different programs. Fitness NEEDS TO BECOME PART OF YOUR LIFE! This is not a short term project that you just do for a few weeks or months. It needs to become who you are as a person if you truly want to feel good, stay away from deadly diseases, and take advantage of everything around you.
Here are a few fitness and nutrition mistakes people are making on a daily basis:
1. Fad Diets. Ok, diets might work in the short term but who wants to count points or eat boxed foods the rest of their life? No one! You need to change the way you eat. Learn to make healthy choices when you go out to eat, learn how to grocery shop and learn how to cook healthy. I like this quote when it comes to nutrition: “Fail to plan, plan to fail.” So if you do not have your refrigerator and cupboards stocked with good, healthy and fresh foods, you will not make healthy decisions. If you do not prepare your snacks and lunch before you head out for your day you are more likely to make a bad choice throughout the day. So learn to make the change and be healthy all the time. A diet might jumpstart your fitness regimen but slowly get off of it and live the healthy way.
2. Crunches are good for your abdominals. “Repetitive flexion, extension, and rotation of the lower spine puts tremendous pressure and force on the low back skeletal area,” says Dr. Stuart McGill, a low back specialist from the University of Waterloo in Canada. If you continue to bust out hundreds of crunches a day, do not be surprised if one day you blow out a low back disc. The “core” region of your body integrates from your thighs to your rib cage and everything in between. You should not perform exercises that isolate just your abdominals. You need to build a strong core structure by firing your entire torso region together. Side planks, front planks and bridging are all great exercises that produce stability throughout the torso.
3. Long slow distance training for fat loss. You see this at every gym you walk into. People on the treadmill, bike or elliptical going at a slow to moderate pace for 45-70 minutes thinking they need to be in a “fat burning” zone so they can lose weight. Well this is not the answer for fat loss. You might lose some weight at first and see some results but you will plateau fast. Now if your goal is to complete an endurance event (triathlon, cycling or marathon) then yes, you need this type of training and that is a whole article in itself. But keep that as your goal, not weight loss. Interval training is the way to go if you want to see rapid fat loss. An interval is when you work for a specific amount of time and that work is followed by a short rest. You can use any piece of cardio equipment for this protocol. Try performing 20 intervals where you work for 20 seconds and then rest for 40 seconds (make sure to warm-up properly before starting this workout). You need to push yourself during these types of workouts. The intensity needs to be high but know the intensity and level you need to be at.
4. Buying into fitness infer commercials. Again, like diets, these programs are not a long term approach. How can you miraculous change your body in 90 days? I hate to break it to you, but it just doesn’t work like that. Unless you plan on working out 2 hours a day and eat perfect, it doesn’t happen that fast. “If a program seems too gimmicky to be true, then it probably will not be the answer,” says Mike Boyle, internationally known strength coach. It seems that every time I turn on the T.V. there is some type of gimmicky product being advertised. The “bender ball”, “slendertone”, “hip hop abs”, or P90X. These programs might get you motivated and get you active but they will never last more than 6 months. Plus, they might even be bad on your body. Put exercise into your schedule. Make it a lifestyle habit and watch your life soar.
If you want a fit and healthy lifestyle it needs to be just that, a lifestyle. Ingrain these principles that were discussed into your daily schedule and you will see the benefits. Fitness is for everyone! So go out and make it happen and get active!
For more information, contact Justin at justinlevine03@hotmail.com.
The fitness industry is full of myths, misinformed information and gimmicky programs that people buy into on a daily basis. From P90X to the NutriSystem diet, these gimmicky programs get people to buy into a short term approach to fitness. These systems are great if you stick to them but just like any fad, most individuals fall into the trap of yo-yoing their way through these different programs. Fitness NEEDS TO BECOME PART OF YOUR LIFE! This is not a short term project that you just do for a few weeks or months. It needs to become who you are as a person if you truly want to feel good, stay away from deadly diseases, and take advantage of everything around you.
Here are a few fitness and nutrition mistakes people are making on a daily basis:
1. Fad Diets. Ok, diets might work in the short term but who wants to count points or eat boxed foods the rest of their life? No one! You need to change the way you eat. Learn to make healthy choices when you go out to eat, learn how to grocery shop and learn how to cook healthy. I like this quote when it comes to nutrition: “Fail to plan, plan to fail.” So if you do not have your refrigerator and cupboards stocked with good, healthy and fresh foods, you will not make healthy decisions. If you do not prepare your snacks and lunch before you head out for your day you are more likely to make a bad choice throughout the day. So learn to make the change and be healthy all the time. A diet might jumpstart your fitness regimen but slowly get off of it and live the healthy way.
2. Crunches are good for your abdominals. “Repetitive flexion, extension, and rotation of the lower spine puts tremendous pressure and force on the low back skeletal area,” says Dr. Stuart McGill, a low back specialist from the University of Waterloo in Canada. If you continue to bust out hundreds of crunches a day, do not be surprised if one day you blow out a low back disc. The “core” region of your body integrates from your thighs to your rib cage and everything in between. You should not perform exercises that isolate just your abdominals. You need to build a strong core structure by firing your entire torso region together. Side planks, front planks and bridging are all great exercises that produce stability throughout the torso.
3. Long slow distance training for fat loss. You see this at every gym you walk into. People on the treadmill, bike or elliptical going at a slow to moderate pace for 45-70 minutes thinking they need to be in a “fat burning” zone so they can lose weight. Well this is not the answer for fat loss. You might lose some weight at first and see some results but you will plateau fast. Now if your goal is to complete an endurance event (triathlon, cycling or marathon) then yes, you need this type of training and that is a whole article in itself. But keep that as your goal, not weight loss. Interval training is the way to go if you want to see rapid fat loss. An interval is when you work for a specific amount of time and that work is followed by a short rest. You can use any piece of cardio equipment for this protocol. Try performing 20 intervals where you work for 20 seconds and then rest for 40 seconds (make sure to warm-up properly before starting this workout). You need to push yourself during these types of workouts. The intensity needs to be high but know the intensity and level you need to be at.
4. Buying into fitness infer commercials. Again, like diets, these programs are not a long term approach. How can you miraculous change your body in 90 days? I hate to break it to you, but it just doesn’t work like that. Unless you plan on working out 2 hours a day and eat perfect, it doesn’t happen that fast. “If a program seems too gimmicky to be true, then it probably will not be the answer,” says Mike Boyle, internationally known strength coach. It seems that every time I turn on the T.V. there is some type of gimmicky product being advertised. The “bender ball”, “slendertone”, “hip hop abs”, or P90X. These programs might get you motivated and get you active but they will never last more than 6 months. Plus, they might even be bad on your body. Put exercise into your schedule. Make it a lifestyle habit and watch your life soar.
If you want a fit and healthy lifestyle it needs to be just that, a lifestyle. Ingrain these principles that were discussed into your daily schedule and you will see the benefits. Fitness is for everyone! So go out and make it happen and get active!
For more information, contact Justin at justinlevine03@hotmail.com.
Friday, August 7, 2009
A great read!
I read this article by Todd Durkin and it instantly hit the spot! Talk about firing you up. Whether you are in the fitness industry or any industry for that matter, you can take these things and use them to GET BETTER! Isn't that your goal everyday? I know it is for me. Not just a few days a week, EVERYDAY! Enjoy this great read from Todd Durkin....
Nothing bothers me more than poor body language during a training session. Drinking or eating during a session, sitting down while someone is doing floor work, crossing your arms when a client is grunting through his/her last few reps of a grueling workout, or just not having the positive energy to deliver an experience that is memorable. These things make me sick to my stomach. The more trainers that I speak with around the country and the more business managers and owners I speak with, the more I realize we have a problem in this field with some trainers that just don’t “bring it” every day. Here is the deal: If you aren’t bringing it every day, do yourself a favor, do your clients a favor, and do your business a favor, try a different business. Right now, our country faces one of the greatest challenges we’ve seen in a long-time. We’re experiencing a depressed economy, foreclosures, bankruptcies, lay-offs, and a ton of trickle-down stress that can negatively affect relationships, mental health, and physical health. There is so much negativity out there that it can be downright depressing. Do not let this be you and do not let it affect you! We need to step up our game and YOU be the one that is a “game changer.” In the name of this industry, we all need to feed off each other and be a beacon of light that infiltrates energy, positive attitudes, and a “Can Do” belief that anything is possible to our clients and our teammates. Walt Disney says, “Everything speaks.” What you wear, what you say, your body language, your energy, your session, the music, the cleanliness, the colors, the smell, the service, and the experience that you deliver all tell a story. What is your story What area(s) can you improve on to keep bringing IT every day My friends, training is not just a job—it’s a calling. If training is just a job that you show up for and count your hours and your pay-check, you are definitely in the wrong field. As passionate, motivated trainers that are looking to get to the next level, here is what we need to do our job…and do it BETTER: · Work harder. Sorry, there are no short-cuts to success. If you want to be a great trainer, it’s probably going to be harder than you think. Attending conferences, constantly reading, always learning, and doing things way beyond the hours you are being paid are all the price you pay to be a standout. · Be enthusiastic. John Wooden says that if you want to be successful, you must be “hard-working and enthusiastic.” This starts with a friendly greeting when the client walks in the door, keeping your energy up during the day, being engaged with your clients at all times, being an attentive listener, making your clients smile, and simply being excited about even just small accomplishments your clients achieve. · Deliver great customer service skills. Trainers, we need to step it up here. You can be a great trainer, but if you are not sound with your customer service, you will be stuck in constant mediocrity. Calling people by their names, answering the phone by the 3rd ring, stopping and sincerely thanking your clients, writing them notes, or sending them occasional gifts or tokens of appreciation goes such a long way. I was recently at a Thomas Plummer event and he said something fantastic: “Welcome to my house, these are my guests, I expect you to treat them with respect and to dress for them professionally.” He went on to say, “If you don’t abide by this, you should be fired. While employees may be replaceable, guests are NOT!” · Thank your clients. I will say it again. Be sure to thank your clients and let them know you appreciate their business. Your clients are very savvy how and where they spend their money and they choose to spend it with you. What are you doing to keep them from going somewhere else · Dress to impress. Do you dress professionally Are your shoes clean Are you nicely groomed Do you look like the true professional that you really are · Body Language that speaks. Are you in the game Do you lean in when speaking Do you lean in when listening Are your eyes ALWAYS on your clients There is NOTHING more important than your client when you are with them. Show it!!!!!!!! · Do something…for someone else. Try being a “servant” everyday. Be a servant to your clients, to your employees, and to your employers. When you come to the game with an attitude to give and to serve, it pays big dividends. · Embrace criticism. That’s right. Feedback is the breakfast of champions. Ask your clients what you can do to better assist them; ask your boss how you can do a better job as an employee; ask your employees what you can do to be a better boss. Either way, embrace the feedback and be open and willing to improve based on what you hear. · Bring the ENERGY. This is what it’s all about. Everything you do creates an energy. People come to you or your business for the energy you provide. I liken it to a light-house. If your “light” shines bright, many ships will sail towards you. If you are dark, quiet, and “a-drift”, no one will ever find you. Light it up and shine bright! · If you want more money…work harder. Why is it that people feel “entitled” today Whether it be clients, employers, or employees, people often feel “entitled” to more money, more success, more this or more that. I don’t get it. Nothing replaces hard-work, going above and beyond, and creating your own success. It’s the extra work, the extra effort, and the “And Then Some” attitude that will ultimately lead you to greater compensation opportunities. But the bottom line is that you must work for it. The attitude should not be “I expect more money and then I will work harder.” It should be, “I will work harder and then I can expect more opportunities to earn money.” · Create the experience. I love this statement for training businesses, “We are the best part of your day every day!” If you do the little things it takes to be successful and really focus on creating a great experience, success will be created. I can promise you this, if you can do these aforementioned items (10 items + 1 extra!), you WILL create more success as a trainer. This will result in better results for your clients, your business will improve, and the overall experience for your clients will improve. At Fitness Quest 10, I always say to our staff that we need to be an “island in a sea of depression.” What I mean by this is that I want our clients to know that they can always come to us for a consistent experience that delivers a positive energy, a great session, and a home away from home. I want our business to be the “best part of your day every day.” What is it that you want If you continue to focus on getting 1% better every day in all that you do, pretty soon, you will be not only a darned good trainer, you will be a great business and you will create profound results and experiences.
Todd Durkin, MA, CSCS, is a personal trainer & massage therapist who motivates, educates, and inspires people world-wide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences world-wide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-winning Ezine newsletter, the “TD TIMES”, at www.FitnessQuest10.com or www.ToddDurkin.com.
Do Your Job…Better! 10 Ways to Add LIFE to Your Client &
Your Career By Todd Durkin, MA, CSCS
Nothing bothers me more than poor body language during a training session. Drinking or eating during a session, sitting down while someone is doing floor work, crossing your arms when a client is grunting through his/her last few reps of a grueling workout, or just not having the positive energy to deliver an experience that is memorable. These things make me sick to my stomach. The more trainers that I speak with around the country and the more business managers and owners I speak with, the more I realize we have a problem in this field with some trainers that just don’t “bring it” every day. Here is the deal: If you aren’t bringing it every day, do yourself a favor, do your clients a favor, and do your business a favor, try a different business. Right now, our country faces one of the greatest challenges we’ve seen in a long-time. We’re experiencing a depressed economy, foreclosures, bankruptcies, lay-offs, and a ton of trickle-down stress that can negatively affect relationships, mental health, and physical health. There is so much negativity out there that it can be downright depressing. Do not let this be you and do not let it affect you! We need to step up our game and YOU be the one that is a “game changer.” In the name of this industry, we all need to feed off each other and be a beacon of light that infiltrates energy, positive attitudes, and a “Can Do” belief that anything is possible to our clients and our teammates. Walt Disney says, “Everything speaks.” What you wear, what you say, your body language, your energy, your session, the music, the cleanliness, the colors, the smell, the service, and the experience that you deliver all tell a story. What is your story What area(s) can you improve on to keep bringing IT every day My friends, training is not just a job—it’s a calling. If training is just a job that you show up for and count your hours and your pay-check, you are definitely in the wrong field. As passionate, motivated trainers that are looking to get to the next level, here is what we need to do our job…and do it BETTER: · Work harder. Sorry, there are no short-cuts to success. If you want to be a great trainer, it’s probably going to be harder than you think. Attending conferences, constantly reading, always learning, and doing things way beyond the hours you are being paid are all the price you pay to be a standout. · Be enthusiastic. John Wooden says that if you want to be successful, you must be “hard-working and enthusiastic.” This starts with a friendly greeting when the client walks in the door, keeping your energy up during the day, being engaged with your clients at all times, being an attentive listener, making your clients smile, and simply being excited about even just small accomplishments your clients achieve. · Deliver great customer service skills. Trainers, we need to step it up here. You can be a great trainer, but if you are not sound with your customer service, you will be stuck in constant mediocrity. Calling people by their names, answering the phone by the 3rd ring, stopping and sincerely thanking your clients, writing them notes, or sending them occasional gifts or tokens of appreciation goes such a long way. I was recently at a Thomas Plummer event and he said something fantastic: “Welcome to my house, these are my guests, I expect you to treat them with respect and to dress for them professionally.” He went on to say, “If you don’t abide by this, you should be fired. While employees may be replaceable, guests are NOT!” · Thank your clients. I will say it again. Be sure to thank your clients and let them know you appreciate their business. Your clients are very savvy how and where they spend their money and they choose to spend it with you. What are you doing to keep them from going somewhere else · Dress to impress. Do you dress professionally Are your shoes clean Are you nicely groomed Do you look like the true professional that you really are · Body Language that speaks. Are you in the game Do you lean in when speaking Do you lean in when listening Are your eyes ALWAYS on your clients There is NOTHING more important than your client when you are with them. Show it!!!!!!!! · Do something…for someone else. Try being a “servant” everyday. Be a servant to your clients, to your employees, and to your employers. When you come to the game with an attitude to give and to serve, it pays big dividends. · Embrace criticism. That’s right. Feedback is the breakfast of champions. Ask your clients what you can do to better assist them; ask your boss how you can do a better job as an employee; ask your employees what you can do to be a better boss. Either way, embrace the feedback and be open and willing to improve based on what you hear. · Bring the ENERGY. This is what it’s all about. Everything you do creates an energy. People come to you or your business for the energy you provide. I liken it to a light-house. If your “light” shines bright, many ships will sail towards you. If you are dark, quiet, and “a-drift”, no one will ever find you. Light it up and shine bright! · If you want more money…work harder. Why is it that people feel “entitled” today Whether it be clients, employers, or employees, people often feel “entitled” to more money, more success, more this or more that. I don’t get it. Nothing replaces hard-work, going above and beyond, and creating your own success. It’s the extra work, the extra effort, and the “And Then Some” attitude that will ultimately lead you to greater compensation opportunities. But the bottom line is that you must work for it. The attitude should not be “I expect more money and then I will work harder.” It should be, “I will work harder and then I can expect more opportunities to earn money.” · Create the experience. I love this statement for training businesses, “We are the best part of your day every day!” If you do the little things it takes to be successful and really focus on creating a great experience, success will be created. I can promise you this, if you can do these aforementioned items (10 items + 1 extra!), you WILL create more success as a trainer. This will result in better results for your clients, your business will improve, and the overall experience for your clients will improve. At Fitness Quest 10, I always say to our staff that we need to be an “island in a sea of depression.” What I mean by this is that I want our clients to know that they can always come to us for a consistent experience that delivers a positive energy, a great session, and a home away from home. I want our business to be the “best part of your day every day.” What is it that you want If you continue to focus on getting 1% better every day in all that you do, pretty soon, you will be not only a darned good trainer, you will be a great business and you will create profound results and experiences.
Todd Durkin, MA, CSCS, is a personal trainer & massage therapist who motivates, educates, and inspires people world-wide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences world-wide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-winning Ezine newsletter, the “TD TIMES”, at www.FitnessQuest10.com or www.ToddDurkin.com.
Subscribe to:
Posts (Atom)
