canfitpro Official Magazine | Jul/Aug 2021 by canfitpro

July/August 2021

ONLINE

2021

GLOBAL CONFERENCE & TRADE SHOW

SCHEDULE INSIDE!

THE PILLOW WORKOUT: MAKING USE OF HOUSEHOLD ITEMS STRUGGLES OF A GROUP FITNESS INSTRUCTOR: TACKLING VIRTUAL CHALLENGES

The Official Magazine

POWERING UP GROUP FITNESS MAKE YOUR FITNESS CLASSES ACCESSIBLE & INCLUSIVE

THE MINIMALIST PANDEMIC WORKOUT

COACHING CLIENTS WHO ARE STUCK

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CONTENTS TRAINING

52 MULTISPORT VERSUS SPECIALIZATION FOR SUCCESS

Does a multisport background improve an athlete’s opportunity for success?

TRX YOGA

Exploring movement without fear or hesitation

56 The Minimalist Pandemic Workout The optimal combination of safety and effectiveness in a daily home exercise routine

LIFE COACHING

58 Sustainable Habit Change

One single factor can make or break your attempt to change

28 The Fitness Future Global Conference & Trade Show Keynote Speaker, Ian Mullane, shares How to Use Technology to Transform Your Business in the New Digital Reality

COVER STORY

The Pillow Workout

Event Sponsors

Making use of household items that can provide alternatives to traditional equipment

35 Schedule At A Glance (SAG)

EXPERTS WEIGH IN

DIVERSITY & INCLUSION

TECHNOLOGY MUST-HAVES

canfitpro Advisory Panel members provide their top tech recommendations

FITNESS BUSINESS JOURNAL

EFFORTLESSLY CONNECT

Illicit change by using these industry-proven coaching techniques

62 TUNING INTO YOUR VIRTUAL ENERGY

Honing skills to navigate and thrive in our online business KIDS FITNESS

64 KIDS, TECH, AND MENTAL HEALTH Redefining the role of PLAY HEALTHY LIVING

66 BE WELL AT WORK

Stress less, reset, and relax with energy breaks

Top strategies to create and foster an environment for participants with all abilities GROUP FITNESS

PLANNING FOR POST-COVID REALITY

COACHING CLIENTS WHO ARE Stuck

Make Your Fitness Classes Accessible & Inclusive

ATTRACT PREMIUM CLIENTS

POWERING UP GROUP FITNESS

Three powerful tips to drive engagement when considering an omni-channel fitness solution

STRUGGLES OF A GROUP FITNESS INSTRUCTOR Tackling virtual challenges to step up as leaders

REGULARS

14 & 16

NOTE FROM COO

UPDATES

TOOLBOX

PRO TRAINER SHOWCASE

MEMBER SPOTLIGHT

PRO-FILE

Note from the COO July/August, 2021

Photo Credit: Dawn Bowman

Chief Operating Officer Maureen Hagan mohagan@canfitpro.com Vice President Kyle Tomlin ktomlin@canfitpro.com Managing Editor Erin Andersen eandersen@canfitpro.com Graphic Designer Imran Mahmood imahmood@canfitpro.com Doris Li dli@canfitpro.com Marketing & Communications Manager Janessa Gazmen, jgazmen@canfitpro.com Certification Operations Manager Barb Pontes, bpontes@canfitpro.com

This is OUR MOMENT! As members of the fitness industry, we have both the opportunity and the responsibility to perform an integral role in the caring for the health of Canadians. It is up to us to ensure that not only ordinary Canadians but also our health and governmental agencies understand that exercise is essential for health—physical, mental, emotional, and social—and overall wellness. When we look back on this historical time, each of us will have a story to tell, and many moments of reflection that will have defined us. Everyone will have new experiences, new knowledge, and new relationships that we must use as a basis to develop new practices and to achieve new goals.   While looking back reveals lessons and insights, it is not the direction we should be heading. As the world and the fitness industry re-open, it is up to us as leaders to ask ourselves: “What new skills and habits have I learned through the COVID experience that will serve me as I navigate the post pandemic world? How should I structure my future—at work, the office, home and in the world at large? What have I learned that will make me better as a person, leader, and influencer? What do I want to do with my life in the future?” It would be an incredible loss not to take advantage of what you have learned. Enduring many months of COVID has made each of us smarter, stronger, and more resilient. We now can apply what we have learned to how we work and live in the post pandemic world.

Manager, B2B Sales & Strategic Partnerships Robert Robinson, rrobinson@canﬁtpro.com Member Experience Manager Kelly Ladd, kladd@canfitpro.com

Fitness Advisory Panel Tony Felgueiras Paul Galloro Teri Gentes Amina Khan Ken Kinakin Tatiana Kolovou Sara Kooperman Nathalie Lacombe Sheldon McBee Ron McPhee Samantha Montpetit-Huynh Fraser Quelch Scott Wildeman Eric Wong Kai Pun Beth Yarzab

As voiced in my last editorial, as you navigate this path forward it will be important to continue investing in yourself so that you can continue to build powerful levels of self-confidence and emotional intelligence. Leaders who focus on self-care will demonstrate leadership and champion others along the way to rise with them, moving themselves and their businesses forward. Companies in every industry will be seeking leaders who possess these essential skills.

To Subscribe canfitpro Magazine is published six times per year by Canadian Fitness Professionals Inc. New Professional Memberships with canﬁtpro are $98 per year (plus GST/HST) and renewals are $78 per year (plus GST/HST) and include a subscription to the magazine. For more information, please contact Member Services at ext. 301.

The future of work in the fitness industry is very bright and will provide many rewarding opportunities for those who choose to step forward, believe in what is possible, and take action. While we may not know exactly what the immediate future holds, we can be confident that who we are and what we have learned will carry us forward. We must also recognize that ongoing training and development is necessary to ensure we continue to develop, lead, and inspire. We at canfitpro welcome the opportunity to provide such training and development to you and your team. canfitpro 2021 Online: Global Conference & Trade Show is OUR MOMENT to come together to celebrate and lift each other up. This is our moment to embrace innovation and change, through the educational experiences and networking offered to those bold enough to want to lead. Check out pages 29 to 32 for a complete schedule of this year’s online event!

Feedback or to contribute to canfitpro Magazine please contact: canfitpro Magazine 110-225 Select Ave. Toronto, ON M1X 0B5 416-493-3515 Toll Free 1-800-667-5622 Fax (416) 493-1756 magazine@canfitpro.com www.canfitpro.com/write-for-us/ Contact info@canfitpro.com for questions regarding membership, conferences, and Canadian fitness resources.

Maureen “Mo” Hagan

Chief Operating Officer

canfitpro is a division of Canadian Fitness Professionals Inc. Canada Post Canadian Publications Mail Sales Product Agreement No. 40783518 - Return Postage Guaranteed

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4 canfitpro July/August 2021

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THE WARM UP

canfitpro

UPDATES

canfitpro is proud of our staff and their commitment to helping you, our valued members, be successful. Our staff come from diverse and varied backgrounds and bring a wealth of knowledge, expertise, and experience to their roles.

and I am even more proud of my parents for choosing this route to have kids. I have been extremely blessed to be raised by my amazing Mom and Dad, and I would not change anything in the world.

being of others, it will help develop amazing relationships with colleagues, friends, family, and even our members. And when those relationships become valuable, that is what will help build a strong community.

Length of time at canfitpro: I have been a part of the canfitpro team since 2016.

What is your favourite form of exercise or physical activity? I enjoy being a part of sports teams, especially basketball. Although my time is now consumed chasing after my one-yearold, I would say that has now become my favourite form of physical activity!

Role at canfitpro: I am the Member Experience Manager. I am responsible for managing and creating strategic plans surrounding memberships, member value, and customer service. Nicknames: Fateems, Teema, Teems Country of birth: Manila, Philippines Cultural background: Filipino Favourite food: I love all types of food, but I would say my favourite foods would be Filipino, Mexican, Italian, Sushi, Caribbean, Chinese. One interesting fact about yourself: I am adopted. I appreciate my biological Mother for making the decision she did,

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Why is what you do with canfitpro important to you? Everyone has the potential to the best versions of themselves. Being a part of the canfitpro family and believing in our company’s Purpose and Vision, I am motivated and driven to be a part of our Member Experience Team. We help support our members when it comes to their career goals. It is rewarding to see, firsthand, the success behind all our Fitness Professionals. Which canfitpro core value most resonates with you? “Customer Mindset” and “Caring Community” are the two core values that resonate with me the most. If you care about the well

How do you incorporate fitness into your life? On warmer days, my family and I enjoy being outdoors and going for walks. We like to find trails where there are streams and lakes. During the colder days, we have a small section in our apartment where I will do some weight training. What is your two-word WHY statement? My Family What is your Super-Power? I would like to think I am super-mom. I mean, that is a super-power, right? What do you want to be remembered for? My hard work and my passion to help others.

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THE WARM UP

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UPDATES canfitpro Gets #SweatierForTheBetter to Support At-Risk Youth Increasing opportunities to grow meaningful careers within the fitness industry Thanks to a new canfitpro alliance with Canadian non-profit social venture, Bootcamps for Change, at-risk youth in underserved communities will now have increased opportunities to train, certify, and thrive as fitness professionals. canfitpro has partnered with Bootcamps for Change, a social enterprise that provides underprivileged youth with tools, mentorship programs, and support to receive education, certification, networking, and employment opportunities in the fitness industry. “Bootcamps for Change invests strategically in at-risk or low-income youth to help them develop and grow in meaningful careers within the fitness industry. We provide critical education and employment training and opportunities, access to fitness programming, and help them build essential life skills. Our programs help launch youth on a positive path toward independence and selfsufficiency,“ said Katie Heggtveit, founder and director of impact, Bootcamps for Change. As part of the #SweatierForTheBetter program, canfitpro will offer scholarships for fitness education and certifications to Bootcamps for Change youth who are looking to train toward a career as a fitness professional. Once canfitpro-certified, these newly minted fitness professionals will have opportunities to mentor fellow at-risk youth. Flexing muscles like leadership, trust, resilience and empathy, these youth will have the chance to create relationships that are both caring and stable, while fueling their passion and purpose as a fitness leader. One example of such a transformation can be seen with Melique, who used to live in a homeless shelter for youth and came across 8 canfitpro July/August 2021

the Bootcamps for Change program. He took part in the program and is now flourishing as a personal trainer in Toronto. “Bootcamps for Change has been amazing for me! They helped me achieve a long-term goal of mine to get my personal training certification. Multiple job opportunities and interviews started opening for me due to receiving my certification through the Bootcamps for Change program. In the end, I decided to work at LA fitness! Because of this program I was able to achieve that goal in a matter of months and for that, I’ll forever be grateful!” The canfitpro-Bootcamps for Change alliance emerged as part of the think-tank Change for Good Health, an initiative by GoodLife founder, CEO and philanthropist David Patchell-Evans and social good consulting company impakt. The project mandate seeks to make fitness a right for all Canadians, particularly in context of the pandemic. Putting into practice the guidelines and recommendations that came out of Change for Good Health, canfitpro and Bootcamps for Change both plunged into developing an action plan designed to ensure physical activity is something everyone has access to. “There are so many ways we can collaborate within the fitness sector, but also with healthcare and community organizations, government departments, and private sector. If we all focus on making physical activity more accessible for all people, the possibilities are endless. Our partnership with Bootcamps for Change is just the beginning. The chance to help young people get a positive start in life through careers in fitness is a huge step,” said Mo Hagan, COO of canfitpro.

canfitpro July/August 2021

THE WARM UP

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canfitpro July/August 2021

PRO TRAINER SHOWCASE

SHARING A PASSION FOR HEALTH AND FITNESS Meet our PRO TRAINERS who champion fitness education in their communities

alone will not do the trick. It is numerous things…water, nutrition, external stress, internal stress, emotions, head space, etc. As cliché as it may sound, it is about Mind, Body, and Soul. All of these contribute to me achieving my goals, not just the movement part.

Kennedy Lodato Burlington, ON

Courses Taught: PTS What is your “why” behind what you do? My number #1 reason for becoming a PRO TRAINER was because I absolutely LOVE educating! There is nothing I enjoy more than being around like-minded people eager to learn and eager to help. So, I figured why not educate for a world class organization all the while being at the front lines of the fitness industry! And truth be told, as I became a certified personal trainer myself, I also wanted to be sure I did not let the theory of personal training slip away - which can happen for many as they become so involved in the practical portion of training. Therefore, I decided that if I educated as a PRO TRAINER, I would have no choice but to stay on top of my education, as any professional should.

12 canfitpro July/August 2021

What new stay-at-home fitness routines have you adopted to maintain and work towards your goals? I will admit, it’s been a whole different world having to be locked down and trying to maintain my fitness goals. And I haven’t, and that’s OK, really, let me explain. For starters, let us keep in mind that fitness goals are just one part of optimal health and longevity. Our bodies require movement, no doubt, but movement

So how have I done it? I realized and clearly expressed to myself that the goals I was achieving prior to the lockdown would need to be different. Why? I was going to be in a different environment; therefore, my goals would need to change and that was OK. So, I adapted more of what I could into my life (walking, animal flow, foam rolling, tons of push-ups, local hikes, ViPR, and weights whenever I could) and accepted it was better to move on and adapt then to stress over gaols that might not be achievable due to circumstances. Remember fitness is one part of health, not all of it. Instagram: @quantumhealthinstitute Email: quantumhealthcoach@ coachkennedyonline.ca

Jennifer Gendron Hampton, NB

Courses Taught: PTS, FIS What is an achievement you are most proud of? Owning and operating my own health and wellness studio for the past 13 years. I’m especially proud of making it this far through COVID, which has been quite a struggle, but so far our doors are still open! What are your top tips on how best to prepare for a certification course? Get a head start! When your books arrive, start to work your way through them and familiarize yourself with the materials. Ask lots of questions and participate fully to get the most out of the in-classroom certification experience. www.lifestylesfitnessstudio.ca Facebook: Jen Gendron: Health & Wellness Coach-Certified Holistic Nutritionist Instagram: @coachjengendron Email: coachjengendron@gmail.com

Jodie Boettger Calgary, AB

Courses Taught: PTS, FIS, CPR What is your “why” behind what you do? I love the “Aha” moments students experience as they get the “why’s” behind movement and coaching theory. It is very fulfilling to help people into careers in the fitness industry and I am passionate about supporting the integrity of the fitness industry by promoting certification. What new stay-at-home fitness routines have you adopted to maintain and work towards your goals? I purchased a used spin bike and more recently a rowing machine, as well as hand weights and bands. These have helped me to develop a new routine of daily exercise outside of the gym. I also subscribe to two online group fitness platforms so I can get my group ex fix! www.jodiebfitnesspro.com Instagram: @jodibmove

Jay Raymundo Airdrie, AB

COURSES TAUGHT: PTS What is an achievement you are most proud of? Being a father of THREE amazing children and finding employment for and mentoring PTS graduates. What are your top tips on how best to prepare for a certification course? Read the textbook, find a study partner, but do not limit yourself to just the textbook though - speak to other certified trainers, watch YouTube videos, find other educational resources to help you understand the material. www.nrgfitnessvirtuslstudio.com Instagram: @nrgfitnessinc

canfitpro July/August 2021

MEMBER SPOTLIGHT

KEEP IT SIMPLE Meet Paul Nam, canfitpro PTS and owner of TheWorkoutLoft

14 canfitpro July/August 2021

Tell us about your fitness career journey. I have been in the fitness industry for over 23 years. I started bodybuilding at the age of 18 and became the Junior Mackenzie Bodybuilding Champion at 19. Since then, I have competed in over 25 bodybuilding, fitness, and martial arts competitions. I have trained in Olympic style boxing, Brazilian juijitsu, muay thai, wrestling, and I hold a red belt in Tae Kwon Do. I own a studio called TheWorkoutLoft and it has been my stable business for 12 years. In 2013 and 2019, my studio won an award for one of the top training studios in East York. My studio and work have also been recognized by the media. I have been on TV, radio shows, and podcast. I was recently awarded one of the Top Fitness Instructors in Canada for 2021. Why do you enjoy what you do? I picked up my first barbell when I was 14 and fell in love with it. Being a skinny kid, I wanted to be more muscular to build more self confidence, impress girls, and my friends.

I fell in love with the industry because it felt so natural for me to do this. My first job was at a nutrition store where I learned about the supplement industry. I was fascinated how supplements could build muscle and burn body-fat. Training and helping people are like a second nature to me. If I can transform lives and make a great living from it, I call that a win-win situation. What types of transformations have you made as a result of COVID and how has it changed you as a fitness professional? In 2018, I started to see the shift towards online training, so I created an online platform to train some clients hybrid. When the pandemic hit, I moved 30-40 per cent of my clients online. I also moved my group classes outdoors when it was warm enough. One thing I learned is never to put all your eggs into one basket. I also write books and build fitness products. The pandemic gave me more time to work on my other projects. COVID has taught me to continually keep

evolving. You need to keep learning new things and keep challenging yourself regardless of the situation. At this point in your career, what piece of advice would you give your younger self? I wish I had learned the KIS principle earlier. The KIS principle stands for Keep It Simple. Most systems work the best when they are simple, rather than made complicated. Life becomes easier when you simplify your training, nutrition, and business. You can teach people your systems and everything flows better.

Website: www.theworkoutloft.com/ Email: paul@theworkoutloft.com Instagram: @paulnam.loft Facebook: THEWORKOUTLOFT Twitter: @GQfitness

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canfitpro July/August 2021

MEMBER SPOTLIGHT

FOLLOW YOUR DREAMS

Eric Vallebueno Gutiérrez took COVID as an opportunity to follow his dream and become PTS certified Tell us about your fitness career journey. I started in fitness incredibly young with several sports - soccer, martial arts, weightlifting. I am extremely passionate about fitness, always trying something different or new. Now a days I have my own small studio in Mexico where I train my own students on a way of life - a fitness life - and I love it! What challenges have you overcome and what did you learn that has made you a better fitness professional? Well, I suffered some anxiety and depression for a period, but I decided to overcome my problems by incorporating fitness into my life. Now I am a better fitness

16 canfitpro July/August 2021

professional because my main goal is to help others feel great. Fitness gives my life joy, so as a professional I try to share this joy with my clients. What types of transformations have you made because of COVID and how has it changed you as a fitness professional? During the pandemic, I became a canfitpro member and completed my PTS certification. This was a game changer for me and my clients! I have learned so much about fitness and my clients love it. Also, I met so many amazing people in my PTS course and got myself a mentor, Trevor Pickett. Trever was my PRO TRAINER and he is still willing to help me with my fitness questions.

At this point in your career, what piece of advice would you give your younger self? Stop following someone else`s dream and follow your own. What keeps you motivated and ready for the next challenge? When I use my skills and fitness knowledge to give others the opportunity to feel amazing, I feel highly motivated, but for those days when I lose track, I have my family’s support, especially my girlfriend Natalia.

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FITNESS BUSINESS JOURNAL Keeping club and boutique owners, operators, and managers informed with industry news, trends, and insights.

EFFORTLESSLY CONNECT

ATTRACT PREMIUM CLIENTS

PLANNING FOR POST-COVID REALITY

JOURNAL

Effortlessly Connect

PRECOR NOW OFFERS SMART WATCH CONNECTOR FOR APPLE WATCH® By Katie Alleven

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We are excited to announce Precor will offer fitness facilities and their exercisers in the USA and Canada the ability to connect Apple Watch® to Precor 680, 780 and 880 Line cardio equipment with P82 consoles via a new feature called the Smart Watch Connector for Apple Watch. In today’s world, being connected has become essential. Whether exercisers are exercising outside, at home, or in the gym, most have some way of tracking their workouts. Apple Watch is a top choice for a lot of exercisers. Our own recent research showed that two-thirds of exercisers surveyed said that they used Apple Watch to track their fitness journeys. With so many ways and places to get moving, it is important for exercisers to have all their metrics in one place and to see their results and progress over time, no matter where they are. The Smart Watch Connector for Apple Watch is a new feature on the Precor P82 15-inch touchscreen console. It leverages Apple GymKit™ technology to connect Precor cardio equipment to an exerciser’s Apple Watch. With Apple GymKit integration, speed and distance data is seamlessly sent to the exercisers’ Apple Watch, and metrics from Apple Watch such as heart rate and calculated calorie expenditure is displayed on the Precor console. At any point during the workout, an exerciser can view these metrics on the large console screen. To give you choice and flexibility when adding this feature to your cardio area, the Smart Watch Connector for Apple Watch is available factory-installed or as a fieldinstalled retrofit kit across our 680, 780, and 880 lines of cardio with a P82 console. This gives you the ability to offer it on Precor treadmills, ellipticals, and Adaptive Motion Trainers® (AMT®), as well as your recumbent and upright bikes. To give your exercisers a

variety of workout choices, we recommend that the Smart Watch Connector feature is available on at least one of each type of cardio equipment. You can still offer the ability to connect to Apple Watch even if your Precor P82 touch screen consoles are not networked. This is because the communication between Apple Watch and Connector is via Bluetooth®, not Wi-Fi.

Equipment. Apple Watch tracks metrics like heart rate and calculates calorie expenditure, while the Precor P82 console provides information on the speed and distance traveled. Together this enables exercisers to view the complete picture of important metrics like heart rate, speed, and calories, all together in the workout app on iPhone. Workouts are automatically captured by the exerciser’s Apple Watch and securely synchronized to their iPhone, allowing them to measure their performance over time. There’s More… We win when you win, and we want to make sure you are fully equipped to communicate this exciting upgrade to your exercisers. Any facility that purchases the Smart Watch Connector will have access to our exclusive Marketing Toolkit that includes: • In-club posters • Pre-designed P82 walk-up screens • Social posts Interested in learning more about adding the Smart Watch Connector for Apple Watch? Contact Precor Sales at www.precor.com/en-us/request-moreinformation

Performance Tracking How does it work? It could not be simpler. Exercisers simply hold their Apple Watch near the Connector to confirm their connection. If an exerciser forgets to tap their Apple Watch to the console at the beginning of the workout, they can do so at any time during the workout and receive credit for all activity that occurred in that cardio session. Tip: Exercisers should make sure their Apple Watch is set to detect gym equipment— open the Settings app on Apple Watch, tap Workout, then turn on Detect Gym

Available in US and Canada only. Katie Alleven is the content marketing expert at Precor, a fitness equipment manufacturer owned by Peloton Interactive, whose mission is to develop personalized health and fitness experiences that help people live the lives they desire. For more information on the fitness industry, tips for gym operators, and workout ideas, visit the Precor Resource Center.

canfitpro July/August 2021

JOURNAL

Attract Premium Clients Five fundamental steps to attract and sign up premium clients By Sean Greeley IF THERE EVER WAS A TIME TO SEIZE AN OPPORTUNITY IN THE FITNESS BUSINESS INDUSTRY, IT IS NOW. The toll that a year of less movement, less accountability, and little to no fitness expectations has taken has people hungry to start living their best life again. As a result, the solutions you can provide are in high demand as a fitness professional. Technology has played a huge role in the rise of the independent fitness professional and new offerings for services from boutique studios by 22 canfitpro July/August 2021

creating different ways to connect with clients, allowing them to forge ahead during the pandemic. So how can you best grow your client base and income right now? By following five fundamental steps to attract and sign up premium clients. Step 1: Your 6-Figure Strategy A clearly defined business strategy is the only way to get the successful results you want in growing your client base and income. But more important is your drive to go make it happen. Start by understanding your motivation. Why are you doing what you do? Then, set a

realistic revenue goal and ask yourself two things: 1. Why is this amount important? 2. Am I willing to do the work to get there? Having clarity will ignite your motivation and make your commitment stronger. Step 2: Your PURPOSE To be effective in finding and signing up premium clients you have to know WHO you want to serve and WHY it matters. Your WHO should be based on who you love working with. Your WHY should be reflected through the problems you

the game and will commit more seriously. When you position your service as a premium, people will be willing to pay. Step 4: Your 7-Step Sales Process Next, you need to get comfortable expressing that offer by having a leadership conversation. If you are not comfortable challenging someone by having a leadership conversation, you will never get the right avatar for your business. We teach a 7-step process for leading prospective client conversations. These steps include: 1. Pre-qualification: Have a brief conversation to see if they are the right fit for your services. 2. Rapport: Listen, smile, and make them feel comfortable. 3. Set agenda: Explain “how this works” and set clear expectations of the meeting. 4. Discovery: Ask questions to understand their motivation, obstacles, goals, and gap. 5. Presentation: Explain the process, answer FAQs, guarantees, social proof, and pricing. 6. Close: Use an alternate choice close by giving two options and inviting them to choose. 7. Objections: Overcome resistance by listening, questioning, and answering objections.

love solving. When you love solving the specific problems your perfect avatar has, and your business model ensures you make a profit, you will be in the Thrive Zone. Now that you have defined your purpose and perfect avatar, be able to communicate it clearly. • Who are you? • What inspired you to become a fitness professional? • Why do you care about serving this type of client? Your story will inspire people, so tell it. Step 3: Your Premium Offer If you want to attract premium clients, you need a premium offer. That offer also needs to be designed to meet the needs of your avatar. Your price should also reflect your value. People who pay more, have more skin in

By taking the time to engage your prospect in a consultation, you will lead them through making the commitment necessary to achieve their goals. Step 5: Your Marketing Campaigns You do not have to become an expert digital marketer or social media influencer to be successful. In fact, focusing on the technicalities of all of that will derail you from what you really should be focusing on. You just need to have some simple processes in place to attract the right people. Have a clear message - When you are clear on who is your best client and why it matters to them, then you have a target and you have a message that connects. Have a clear offer - A free consult is a very strong go-to offer. It gives prospects a chance to meet you, connect with you, and see what a working relationship with you would be like. Then, if you’re a good fit for each other, you can confidently move forward with a three to 12-month program commitment to achieve their goals.

Use the right lead generation strategies - By leveraging organic channels through sources like Google My Business, Directory sites, and a good content marketing strategy executed on social you won’t ever have to waste money on advertising. Master the fundamentals of organic inbound marketing before trying paid tactics. Summary Have a clear plan in place around your business strategy. Focus on defining your purpose, the motivation behind it, and who you want to serve. Remember, you need to communicate the value you offer as a premium service provider. Find your Thrive Zone so you can love what you do and be successful in solving your clients’ problems so they can reach their goals. Create a premium offer that will attract the right clients for your business, and don’t be afraid to charge a premium price. Use a sales system to communicate that offer through conversations that build rapport, trust, and motivate people to take action. Finally, don’t complicate your marketing. Use simple marketing strategies to attract the right clients and be consistent in executing that plan. In the end, it comes down to this question: How bad do you want it? Only you know the answer. Just get started, be willing to make mistakes, learn from them, grow, and get better until you’ve achieved your goals. Your goals and dreams are worth it! Sean Greeley, Founder and CEO of NPE, has an unrelenting passion for inspiring fitness professionals and business owners to realize their unlimited potential. Since 2006, NPE has helped over 45,000+ fitness professionals and business owners in 96+ countries grow their client base, take home more money, and have the freedom to enjoy it. Learn more about how to start and grow your fitness business online with NPE’s free eCourse: “Start Your Own Fitness Business: Turn Your Passion into a Business Earning $10K/Month.” www.canfitproandNPE.com

canfitpro July/August 2021

JOURNAL

Planning For Post-COVID Reality GALLAGHER WORKS TO HELP KEEP INSTRUCTORS AND TRAINERS ONLINE, AND FITNESS FACILITIES PREPARED FOR REOPENING By Murray Mackenzie IN OUR CURRENT CIRCUMSTANCES, WE ARE ALL TRYING TO DO OUR PART TO STAY HEALTHY AND SAFE SO WE CAN GET BACK TO WHATEVER THE NEW “NORMAL” WILL BE.

added coverage for “online training” for fitness instructors. We also removed the requirement that trainers earn only 50% of training revenue from “online training” so that instructors could continue to work while face-to-face appointments were not possible and fitness facilities were closed.

With many Canadians still getting their vaccinations, it is still difficult to picture what that “normal” looks like. This has taken a toll on all of us, not only physically, but mentally. When we talk about upcoming conditioning for this fall and winter, it must include both elements. In addition, following all cleaning and procedural practices to ensure clients feel comfortable and safe while on their fitness journey will be pertinent once facilities reopen and we continue to plan for a post-COVID reality.

We realize that with government shutdowns and stay-at-home orders it has been challenging to operate or even open fitness facilities. Once we know all restrictions are lifted, we anticipate people will return to gyms and fitness facilities. It is important that facility owners are prepared to facilitate all cleaning and procedural practices that will be required to maintain a safe, healthy workout environment. This is especially important given the standard COVID-19 exclusions in insurance policies.

The pandemic has no doubt made it incredibly difficult to hold group workouts and Gallagher has worked to evolve our programs to make things easier for trainers to earn revenue remotely. We realize many trainers have had to resort to online training as a key revenue stream, which is why in the spring of 2020 we

As the only endorsed broker by canfitpro, we take immense pride in our program and offer these comprehensive coverage programs and exclusive rates only to canfitpro members. Whether you work as an instructor on your own, operate an athome studio, or own a fitness facility, we have a solution for you.

24 canfitpro July/August 2021

Please visit our website at ajg.com/ca/canfitpro. The website can be accessed either directly or through the canfitpro website. We look forward to a time when we can attend in-person canfitpro events and tradeshows and meet face-to-face to talk about your insurance concerns. We would also like to recognize and celebrate our 14th year as the exclusive canfitpro insurance provider. We are proud of our long-term relationship and n, wish everyone good health in the days to come.

Murray Mackenzie, C.I.P., B.Comm., is Senior Vice President of Commercial Insurance at Gallagher. Murray has been working in the insurance industry for over 30 years. He is a graduate of McMaster University. Contact him at murray_mackenzie@ajg.com or visit ajgcanada.com/canfitpro.

Moving businesses forward for over 90 years. Evolving with the times and doing our best to meet the needs of our clients Last spring we added coverage for “on-line training” for fitness trainers, which given the COVID-19 circumstance was more important than ever. To deal with the coronavirus and its challenges, we temporarily eliminated the requirement for 50% of training revenue from “on-line training” so that fitness instructors could continue to work while face-to-face appointments were not possible and fitness facilities were closed.* *This condition will be reinstated once the COVID-19 situation has dissipated.

• General & professional liability, including abuse • Working with children • Fitness equipment protection • Fitness facility protection • In-home studio protection • CPR training coverage

Annual premium starting as low as

158.00

Risk management is all about you. That’s why Gallagher partners with you by learning the needs of your business to anticipate challenges so you can focus on the success of your mission. Apply online or learn more by visiting: ajg.com/ca/canfitpro © 2021 Arthur J. Gallagher & Co. | Arthur J. Gallagher Canada Limited

erts Weigh In

EXPERTS WEIGH IN

TECHNOLOGY MUST-HAVES

CANFITPRO ADVISORY PANEL MEMBERS PROVIDE THEIR TOP TECH RECOMMENDATIONS TERI GENTES The diet and food debate has become more of an obsession in the last decade, or so, then ever before, however 80 per cent of our top killer diseases are related to diet and lifestyle. Below are some of my favorite apps and guides to assist you in bringing home the best products you can. This benefits you, as well as our food supply, by helping take care of the climate. Less consumer demand for products grown with toxic chemical application equates to less devastation of the environment. Yuka - The mobile app that scans your diet and cosmetics Yuka analyzes food and hygiene items, providing a detailed data sheet for each product to explain how it was 26 canfitpro July/August 2021

evaluated, as well as providing suggestions for healthier options. Daily Dozen - Never forget to eat your greens again Ensure you are getting your optimal daily nutrient intake - track your servings, analyze your progress, and learn along the way. www.seafoodwatch.org Sustainable Seafood Guide | Oceana Seafood fans can make better choices and lower their risk of heavy metal toxicity with these resources. EWG’s 2021 Shopper’s Guide to Pesticides in Produce | Clean Fifteen EWG’s 2021 Shopper’s Guide to Pesticides in Produce | Dirty Dozen Pesticide, herbicide, fungicide residue can turn a seemingly healthy food into a toxic gut disrupter, destroying healthy microbiome. EWG offers helpful guides and apps.

ERIC WONG KAI PUN When it comes to tech, understand that more is not always better: the more apps you add for yourself and your clients the more you need to maintain. Here are three categories I recommend you investigate: 1. Manage your weaknesses: Find software that helps you manage what you are not passionate about so that you can focus your time and energy on your strengths. Most of us in the industry got into the fitness industry to change lives. Having support when it comes to sales funnels, scheduling, billing, client communication, etc., can really make your career more enjoyable.

AMINA KHAN A fitness instructor with updated technology systems demonstrates to their clients they are reliable and ontrend! I provide online fitness training, so technology is central to how I provide support and coaching to my clients. Providing online workout videos - either alone or in conjunction with an in-person training routine - empowers clients to work towards greater consistency with their workouts day-to-day. Client’s love connecting with YOU as their instructor. Providing clients with simple routines they can do at home improves your client’s overall likelihood of success by removing the overwhelm of searching for a workout video to complete on their own. Think about how you can use technology

KEN KINAKIN The most powerful technology for fitness professionals right now is …. the Stamp. The pandemic has created an incredibly challenging time for most fitness professionals and gym/club owners due to closures of gyms and studios. To rebuild your clientele, you need to build professional referral relationships with other health professionals such as Chiropractors, Physiotherapists, Massage Therapists, Osteopaths, and Nutritionists. This means you deciding on what you are really good at, and are passionate about, and letting health professionals know about it through a very underused communication process - a letter, envelope, and a stamp… to a specific health professional.

2. Zone in on your target audience: Use tech that will augment your ability to really dial in with your target audience. Examples include Video Analysis apps for those training Weightlifting or Powerlifting clients, Menstrual Cycle Optimization apps for those looking to support active females or Recovery apps (e.g., HRV monitors, Meditation apps) for those looking to maximize workouts and recovery for business professionals. 3. Reduce your social media time: Part of working in the fitness industry in 2021 is understanding that social media is necessary. That said, we need to ensure we can unplug, otherwise the job becomes 24/7. There are many apps out there that help you pre-schedule your posts, others that provide great templates and backgrounds, while others help you create collages and pictures that truly stand out. Do your research - having the right apps can go a long way in creating a workflow for social media that is sustainable and not all consuming.

to support your clients inside the gym AND outside the gym, which is really where clients need the help most… while living their own lives in their own home! I also like to think about how I can leverage technology to push my clients closer towards reaching their goals. For example, if several clients have Apple Watches, I group them together and have them share their activity progress with each other. Clients get notifications whenever any of the group members work out and fill their movement rings on their watches throughout their days. This creates community and constant bursts of motivation for each client throughout the day and proves to them that if others can be available for their workouts, so can they! This is a minor change that can make a significant difference long-term. I also use several digital tracking systems to allow clients to tick off their daily workout progress and see how their peers are doing, as well. Leaderboards provide a fun element of competition and solidify an ongoing exercise habit. Client’s love keeping their workout “habit streaks” going.

Why this strategy? I receive over 300 emails a day - I open one per cent of them. I find DM in Instagram and Facebook very impersonal as a health professional. You cannot explain your specific niche in-depth or use pictures. Health professionals do not communicate that way. But everyone opens letters. If you send a handwritten letter or nicely formatted typed letter explaining how you, the fitness professional, can help me, the health professional, and my clients, I would be open to meet you at my clinic for five minutes. You can also put in the letter that you are looking for health professionals to refer your clients to. Do not include a brochure of your services. Keep it as personal as possible because a brochure will make it feel like the health professional is being sold. The purpose of the letter is to make a personal connection with a health professional so you can meet for five minutes, and you can bring a brochure of what you do. Research the health professional online and include some of their unique qualities in the letter to make it more personal. So, write that personal letter and put a stamp on it to help build your professional referral relationship.

canfitpro July/August 2021

THE FITNESS FUTURE

GLOBAL CONFERENCE & TRADE SHOW KEYNOTE SPEAKER, IAN MULLANE, SHARES HOW TO USE TECHNOLOGY TO TRANSFORM YOUR BUSINESS IN THE NEW DIGITAL REALITY

28 canfitpro July/August 2021

WHEN IT COMES TO TECHNOLOGY AND ITS INCREASINGLY PIVOTAL ROLE IN THE FITNESS SECTOR, THERE ARE FEW SPEAKERS MORE PASSIONATE, MORE COMPELLING, MORE THOUGHT-PROVOKING THAN KEEPME FOUNDER AND AI EXPERT, IAN MULLANE.

A former operator, now CEO of AIpowered sales and retention platform Keepme, Ian has a singular ability to first understand the challenges faced by our sector, then demystify the ways in which technology can help neutralize them. Even better, he does so by throwing a spotlight on viable examples that whether you are a fitness professional, a club manager/owner, a physiotherapist, or a fitness enthusiast – will resonate and help you plot your path into this exciting, tech-enhanced world. In August, speaking on the topic of his recent white paper, The Fitness Future: Rules of Engagement, Ian will shine a light on six rules for success in the new digital reality, posing a set of questions that all fitness providers must ask themselves. If gyms are no longer the sole guardians of consumer wellness, what role will you play?

Spend any time in Ian’s company and you will come away simultaneously inspired by an exhilarating vision of the fitness future and filled with an appetite to dive – right now – into the opportunities that already exist to transform your business and the experiences you deliver. It is why we are hugely excited to announce that Ian will be one of the keynote speakers at canfitpro 2021 Online: Global Conference & Trade Show this August.

Where do you fit in the overall wellness ecosystem – that growing network of apps, trackers, online content, physical gyms, outdoor fitness, and so on that puts consumers in control of their wellness journeys, choosing the elements they want to use? What will your customer journey look like in this fragmented space? How will your digital and physical touchpoints complement each other? What will be your customer experience?

Indeed, customer experience – and how technology can hyper-personalize that experience – will be a focal theme in what promises to be a fascinating keynote, with advice for all delegates on how to cement their roles rather than be replaced by tech. As a personal trainer, for example, how can you use the data already gathered by clients’ digital devices to bespeak each contact? “Imagine the positive impact on trust and credibility if each session were shaped around the individual’s current mental and physical state: how much sleep they have had, how stressed they are, how physically active they have been,” observes Ian. And as a gym operator, rather than feeling threatened by proliferating competition, how can you redefine your role? “Become the ‘hub’,” urges Ian. “Educate members on the impact of other spokes in the wellness wheel; analyse and interpret data from across the ecosystem; offer tailored advice, content, and trainer-led reviews. Suddenly, you are influencing (ecosystem-wide) outcomes through the delivery of comprehensive, personalised guidance, and measurement. Suddenly, your gym becomes a critical part of people’s lives.” Do not miss this fascinating keynote. Register for canfitpro 2021 Online: Global Conference & Trade Show today!

canfitpro.com/events2021/global

canfitpro July/August 2021

7th

ONLINE

2021

AUGUST 12, 2021

annual

women who influence

LEADHERSHIP Elevate your own leadership and inspire others to rise with you at this one-of-a-kind event.

canfitpro.com/events2021/womenwhoinfluence

ONLINE

2021 GLOBAL CONFERENCE & TRADE SHOW AUGUST 13-14, 2021 110+ engaging workshops and workouts, lectures, keynotes and networking opportunities in over a dozen specialized education tracks including Personal Training, Group Fitness, Dance, Yoga Mind-Body, Studio Cycle, Business Success, Leadership and Coaching, Technology, Nutrition, Wellness and more.

VIRTUAL TRADE SHOW August 12-15, 2021

FREE AND OPEN TO PUBLIC

ONLINE

2021

GLOBAL CONFERENCE & TRADE SHOW AUGUST 14-16

AUGUST 13-14, 2021

Sponsored by:

8:15AM - 8:45AM EST SESSION # Sponsored by:

Morning Meditation W/O Maxime Morin

9:00AM - 10:30AM EST Session #

709

710

711

712

713

714

715

716

717

How To Train And Coach Men Over 40 – Workouts, Nutrition, Hormones, Lifestyle and Results!

Supplements for Improved Sports Performance

Yin Yang Yoga: Destress and Flex

Brain and Body Fitness: Tackling the Two-Headed Dragon of Healthy Aging!

How To Be a Hero with Heart

Streaming With Meaning

The Future of Personal Training

THINK Yourself® A MARKETING PRO How to Market Your Online Programs & Fitness Business

Change for Good Health

W/S

Lawrence Biscontini

Facilitated by Eric Wong Kai Pun. With: Lee Boyce, Cassandra Chin, Sam Hall & Charlotte Sobolewski

Nathalie PlamondonThomas

Paul Klein

732

733

734

735

Fitness Technology Panel

Give Your Brand & Business a Voice: The Power and Potentiality of Podcasting

Culture Is Key: Operationalizing Innovative People Practices for Business Success

The Small, Specific, Stacked Method for Habit Change

Sponsor

Session Type

Presenter(s)

Funk Roberts

Zeina Khawam

Andriana Crawford

Emily Johnson

727

728

729

730

Fitness for Active Agers

Overcoming Stress Eating

ZEN•GA® Flowing Sequences

W/S

David Patchell-Evans

10:45AM - 12:15PM EST Session #

731

Sponsor

Session

Type

Presenter(s)

Facilitated by: Sara Kooperman.With Lawrence Biscontini, Dr. Len Kravitz, Robert Linkul, Maureen (Mo) Hagan & Beth Oldfield

Bridget Fauteux

Bootcamps For Change: How One Fitness Class Became Failure and the Brain a National Program Supporting At-Risk Youth L

Carol Earle

Dr. Mandy Wintink

Katie Heggtveit

Facilitated by :Sander van den Born. With Len Fridman, Steve Groves, Mendel Witzenhausen & Candy Wong

Facilitated by: Nathalie Lacombe. With Christine Conti, Gareth Nock, Nkechi Nwafor-Robinson & Sarah Pellegrino

Debby Carreau

Kevin Darby & Casey Zavaleta

751

752

753

Effective Leaders Build Trust: Getting Quick and Long Term Positive Results from your TEAM

TRADE SHOW & NETWORKING BREAK

12:15PM - 1:15PM

1:15PM - 2:45PM EST Session #

745

746

747

748

749

750

The Nutrition & Mental Health Connection

STOTT PILATES® Conditioning Towel Workout

Why I Don't Like Exercise - The Psychology of Getting Into a Client's Headspace

What Does Fit “Look” Like? The Evolution of Body Image and Fitness

THINK Yourself® A VIRTUAL FITNESS PRO Keys to Quickly Bring Your Fitness Business Online

The Future of Group Fitness

Organic Marketing: How to Grow Your Business Without Spending a Dime on Ads

W/S

Sara Kooperman

Facilitated by: Samantha Montpetit-Huynh With Alisa Herriman, Bridget Fauteux, Rob Martin & Bria Wannamaker

Sean Greeley & Tony Maslan

Carl Ulmer

Sponsor

Session

Type

Presenter(s)

Chair Yoga for the Young at Heart

Carol Earle

Mike Kelly

Facilitated by: Beth Yarzab. With Facilitated by: Libby Natalie Borch, Nathalie Plamondon- Norris. With Chantelle Ragen Chastain, Cari Thomas & Nathalie Erickson, Jennifer Gangaram, Jess Lacombe Hamilton, Dione Takimoto & Eric Wong Mason & Ron McPhee Kai Pun

3:00PM - 5:00PM EST SESSION # Sponsored by:

38 canfitpro July/August 2021

canfitpro2021.org/global

PRO-FILE

A WILLINGNESS TO EVOLVE

Meet Ian Mullane, one of the keynote speakers at canfitpro 2021 Online: Global Conference & Trade Show Can you describe for us what it is that you do? I am the Founder and CEO of Keepme, an AI powered sales and retention tool for the fitness industry. How long have you been active in this role? Keepme was founded in 2018, so three years now. However, I have been involved in the industry since 2007 as an owner of a boutique fitness business in Asia. What is the biggest mistake you have made and how have you learned from it? Where do I start, chronologically or in order of seriousness?! Let me answer this a different way. I have made more than I can count but all have helped me progress and I have yet to commit the ultimate mistake…. repeating a previous one. 40 canfitpro July/August 2021

What types of transformations have you made as a result of COVID and how has it changed you as a professional? As a business, we have made many changes. We utilised the challenging times to re-develop the platform and position the business for the post pandemic requirements of our customers, so the platform supports both membership retention and sales. As a business and as a person, COVID has tested resilience and capabilities and I am grateful to have had such a wonderful team around me, and to have had the opportunity to develop the business with them. What do you believe sets certain fitness professionals apart from the rest? A willingness to evolve, a desire to continue learning, and a motivation to serve. In a dynamic industry like ours, the top professionals are constantly adapting.

What advice can you share to those new to the field to be successful? Approach your career as a perpetual learner. Understand that there will always be improvements you can make. Whether that be better interpersonal skills (we will always be a people business) or understanding how technology can assist in your role of delivering customer outcomes. We work in a sector that is constantly evolving and your ability to do so will be directly correlated with your success.

Website: www.keepme.ai Email: ian@keepme.ai LinkedIn: Ian Mullane

canfitpro July/August 2021

DIVERSITY & INCLUSION

Make Your Fitness Classes Accessible & Inclusive Every year, canfitpro publishes a comprehensive Trends Report forecasting the shape of the fitness industry. What was different in this year’s report findings was a refreshing development: Fitness would become increasingly accessible to all, including diverse and marginalized populations. Factors leading up to this included a growing awareness of the importance of diversity and inclusion; and increased online and digital training opportunities. While it is encouraging to see the shift, as fitness leaders, we must ensure that this progress is not a shortlived trend popularized by media attention; but a long-lasting and sustained movement that we are collectively committed to. Real transformation is a marathon, not a sprint, and will require consistent attention, action, and reflection.

as one wearing a different brand of shorts; to things more harmful, such as skin colour, body size, age, gender, differently-abled, and other traits we use to label each other.

Group fitness classes are a hub for community and connection and are an example of where participants or members may be uncomfortable attending as a result of feeling as if they do not belong. “Not belonging” can mean anything as benign

Here are top strategies on how to establish accessible and inclusive fitness environments: • Diversity and Inclusion Training and Education: Take every opportunity to learn whenever you can and as much as

42 canfitpro July/August 2021

As fitness professionals who are trusted to lead classes, we have a pivotal role and responsibility to model by example and create an environment of belonging. This is not only critical to the success of our participants, but also our fitness careers. To be relatable and respected, with constantly full classes and waiting list to boot, we must commit to creating and fostering strategies that will make fitness accessible and inclusive to all participants with all abilities. When we focus on and prioritize accessibility and inclusivity, we create caring communities and connections on many levels.

you can. The more diverse the point of view’s, the better. Seek out opportunities to take part in the conversation of diversity, equity, and inclusion. Explore the resources and tools; take trainings and courses to educate and empower yourself. • Get the Dialogue Going: With key stakeholders, different and diverse populations, and community groups and those you work with, ask questions, be willing to unlearn. Creating an inclusive environment is everyone’s responsibility. This means instructors, club owners, managers, and participants and members all have a part to play in the conversation by sharing their ideas and perspectives. • Cultivate Self-Awareness: Reflect on how you interact with your class participants. Are you listening to your participants and are you taking time during classes to look at who is in front of you, check-in with them and see how they are doing? Make sure you focus on different people and do not always prioritize those that shout the loudest or

TOP STRATEGIES TO CREATE AND FOSTER AN ENVIRONMENT FOR PARTICIPANTS WITH ALL ABILITIES By Janessa Gazmen & Emily Dobrich “fill the front row”. It is about doing all you can to make sure everyone feels valued and included. • Get to Know Your Members: Learn about what they need and how you can diversify your instruction to best serve them. It is important to get to know the people showing up to your class – both virtually and in person. Be there, be present, and listen. Being available before and after your classes and inviting your class participants to reach out and connect with you will get conversations started so you can learn about them and better deliver adaptations and modifications that they will appreciate. • Use Technology: Virtually, you can ensure you have close captioning enabled on your videos when you teach online or post online fitness videos. Take time to make sure that you are setup properly in your teaching space and have good lighting, so your gestures and movement patterns are clear for all. Ensuring equal access to your fitness

class for participants at different fitness levels and abilities is not always easy. We have habits, preferences, or styles that we are accustomed to. But ask yourself: “Is it truly maximizing my effectiveness as an instructor, coach, and leader?” Going from good to great, as a fitness instructor, means getting uncomfortable at times. We are going to be challenged, but the payoff is worth it. Janessa Gazmen, canfitpro Digital Marketing and Communications Manager, is a devoted yoga teacher, meditation guide, and life-long seeker. As a seasoned professional and information junkie, she is innovative, dynamic, and tenacious. Her journey from retail to charity and non-profit in the wellness sector has shaped her holistic approach to health and well-being.

We are at a time unlike any other with the opportunity to include as many people in the world as possible in fitness. It will be rewarding in both the short and long-term and it will make a great difference in not only the road to recovery of our industry, but in the long-term impact, expansion, and legacy of inspiring more people to experience the joy and benefits that fitness can afford. Emily Dobrich works at canfitpro and as a group fitness instructor. She has concurrent degrees in nutrition and kinesiology as well as a Master of Education. Emily enjoys sharing knowledge and contributing to, and collaborating on, projects and initiatives concerned with creating positive change through health, fitness, education, and community development.

canfitpro July/August 2021

GROUP FITNESS

THE PILLOW WORKOUT MAKING USE OF HOUSEHOLD ITEMS THAT CAN PROVIDE ALTERNATIVES TO TRADITIONAL EQUIPMENT By Nike Charles, BSc, PTS

44 canfitpro July/August 2021

WITH THE SHIFT AND UNCERTAINTY THIS PAST YEAR, WE HAVE ALL BEEN TASKED TO THINK OUTSIDE OF OUR “NORM” IN MOST AREAS OF LIVES. We are living in unprecedented times and have been forced to make do with our new reality, finding ways of adapting daily. Fitness is one of those adaptations. The disruption in the fitness industry has caused some people to stop working out altogether. Fitness centres and gyms have been either completely closed or reduced to minimal capacity. Depending on where you live, it can be confusing on any given day to know if they are open or not. Movement is medicine, and science supports the facts that daily movement and exercising can improve our overall health. Most importantly, physical activity can boost our mental health by reducing anxiety, depression, our self-perceptions, and many more stressors. To have that outlet cut so abruptly caused ripples. The fitness industry has been impacted negatively with private and corporate businesses closing. However, when one door closes, another one opens, right? And that open door was the increased demand for online group fitness and one-to-one personal training. People began trying these classes on a trial basis, until facilities reopened again. But then it became clear that if/when fitness centres reopened, it was not going to be the same. Many fitness professionals have dismantled the myths that engagement and transformation cannot be attained doing online workouts. This was the opportunity for some to come out of their comfort zone. For me, online group classes were something that I have always wanted to incorporate in my business, but never had the time to research and plan for. The lockdown forced many fitness studios (including my own) to make lemonade out of lemons, without a recipe on hand. I started running private client training and fitness classes via live online video conferencing. As a personal trainer, I had to improvise and get my creative juices flowing very quickly. I used some of the knowledge I already had from my in-person classes. I knew that to maintain engagement among my clients

in every group or private session, I had to implement a variety of training styles. I also had to interact with them in a way that it still felt like they were in my studio. This included getting an additional monitor so that I could see as many participants as possible and call them out in encouragement as if they were standing right in front of me. As someone who was already working from home once or twice a week, I also had previous knowledge of the online platform and ways to communicate with clients. My bootcamp classes used to be filled with lots of equipment like dumbbells, kettlebells, cones, ropes, medicine balls, and gliders. The pandemic forced people to raid store aisles and purchase as much equipment as possible – folks created their own personal home gyms. The shortage of standard equipment inspired me to find an alternative solution and incorporate the use of everyday household items to be used as exercise gear. As my clientele for my group fitness classes began to grow weekly online, I started to add items like a broom, pillow, water bottles, towel, and a chair in my six-week programs. I created an online community where any individual, regardless of their personal fitness level or lack of equipment, could participate in all exercises throughout my class. I also made sure each class included a demonstrator alongside me showing clients an alternate way of doing the exercise at a lower intensity or without any equipment whatsoever. I take the guesswork out of my bootcamp sessions. About an hour before each session, I check in on my Just2Sweat community and reveal what household item will be used that day. It is not a fancy meal. It does not require you to get specific ingredients that will only be used for one dish. It removes the excuses and the barriers. Finding equipment to use for working out should never be a deterrent as you can find items to replace most equipment. Working out should never be complicated. Let us take the “pillow workout” for example. We use a pillow instead of a slam ball. It is one of my favourites classes to teach. Many clients find the feeling of slamming their couch pillow into the ground something that brings so much relief and satisfaction. We complete a full 45-minute-high intensity interval bootcamp session together with just a pillow. Who would have thought a pillow would make

you sweat and burn over 400 calories? 20-minute Sample Workout Visit canfitpro.com/pillow-workout to see exercise demonstrations. Warm Up: 2.5 minutes EXERCISE

TIME

Skipping

30 seconds

Butt Kicks

30 seconds

Jumping Jacks

30 seconds

Standing Quad Stretch – Left

15 seconds

Standing Quad Stretch – Right

15 seconds

Cross Shoulder Stretch – Left

15 seconds

Cross Shoulder Stretch – Right

15 seconds

Round One: 6 minutes Pillow Slams: Stand with feet shoulder width apart, knees slightly bent, holding pillow overhead. Throw pillow down to the ground in front of your feet with as much force as possible. Keep the core muscles engaged. Pick pillow up from the floor and return to starting position to repeat. Pillow Lunges: Hold pillow in front of you. Extend your arms forward without locking at the elbows. Step forward with left leg and lower down into a lunge, allowing your back knee to bend and lower toward the floor. Simultaneously, activate your core and twist to your left, moving the pillow across your left leg. Push into your left heel to come back up, step forward, and swing through to lunge with your right leg forward. Repeat the movement, twisting to the right and return and repeat on left. Alternate each exercise above in 40:20 intervals (work:rest) for a total of six intervals. One minute rest. Round Two: 6 minutes Pillow Jumping Jacks: Hold pillow tightly between both hands. Stand straight and hold the pillow in front of you. Jump legs out to sides while simultaneously lifting the pillow up over your head. Bring pillow down to

canfitpro July/August 2021

your chest again as you jump back into standing position with your legs together.

push-up with pillow under left hand and pull across to the right side with right hand.

Pillow Toe Touches: Stand with feet shoulder width apart, holding a pillow overhead. Step the right leg forward and swing it up, bringing the pillow down toward the toe. Touch the toe, if you can (this will depend on your flexibility) and take the right leg back. Step the left leg forward and swing it up, bring the pillow to the toe.

Pillow Russian Twists: Sit on floor with knees bent and feet flat on the floor (easier) or raised up off the floor (more difficult). Hold pillow with both hands, directly in front of you. Contracting your core, twist slowly from your torso to your right and touch the pillow to the floor beside you. Pause to hold the position a moment. Quickly, but with control, twist your torso back to the center position and then proceed to touch the pillow to the floor on the other side.

Alternate each exercise above in 40:20 intervals (work:rest) for a total of six intervals. One minute rest. Round Three: 6 minutes Pillow Push Ups: Begin in plank position, or on bended knees, with both hands on the floor and the pillow underneath your right wrist. Hands should be placed directly below shoulders with arms long. Begin to lower chest toward the floor, bending at elbows and keeping the body straight. Press up to start position then pull the pillow over to the left side using the left wrist. Repeat the

Alternate each exercise above in 40:20 intervals (work:rest) for a total of six intervals.

MANY FITNESS PROFESSIONALS HAVE DISMANTLED THE MYTHS THAT ENGAGEMENT AND TRANSFORMATION CANNOT BE ATTAINED DOING ONLINE WORKOUTS.

Cool Down: 2.5 minutes EXERCISE

TIME

Chest Cross Arm Swings 30 seconds Sumo Squat Stretch

30 seconds

Triceps Stretch – Left

15 seconds

Triceps Stretch – Right

15 seconds

Standing Quad Stretch – Left

30 seconds

Standing Quad Stretch – Right

30 seconds

Adenike (Nike) Charles is the owner of JUST2SWEAT studio where faith and fitness transform lives! She holds a BSc in Kinesiology and a Minor in Sports Medicine, and is a canfitpro PTS. Nike thrives on seeing people living healthy and active lives. Connect with her @just2sweat on all social media platforms. Nike will be a speaker at canfitpro 2021 Online: Women Who Influence on August 12.

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GROUP FITNESS

POWERING UP GROUP FITNESS THREE POWERFUL TIPS TO DRIVE

ENGAGEMENT WHEN CONSIDERING AN OMNI-CHANNEL FITNESS SOLUTION By Sheldon McBee, MS

THERE IS A RAY OF HOPE FOR GROUP FITNESS INSTRUCTORS.

Well before the COVID-19 pandemic rocked the fitness industry, fitness offerings driven by technology were well on the rise. As per a report published by Fior Markets, the global fitness market is expected to grow from a $5.5 Billion to $49 Billion dollar industry from 2019 to 2027, with an expected compound annual growth rate of 31.5 per cent from 2020 to 2027. The accessibility of health statistics on wearable technology, the flexibility to exercise anywhere, the cost effectiveness of subscription-based options to be coached by globally influential instructors, are a few of many factors driving the market. Big budget companies are now moving in to deliver high quality and wellresourced fitness class solutions, creating clear footprints in the industry. Online 48 canfitpro July/August 2021

training, behavior modification coaching, and fitness offerings over social media channels have shown that studios and health clubs should decide how to position their groups fitness offerings to be relevant in the future. So, what is this ray of hope for group fitness instructors? As more of the population gets vaccinated for the COVID-19 virus there will inevitably be a return of all those beautiful faces in classes again. During the peak of the pandemic, many of those passionate about experiencing and delivering group fitness classes have acquired new skills. Namely, experiencing and delivering group fitness virtually. This opens the door for brickand-mortar facilities to consider an omnichannel model for member engagement and fitness experiences. In essence, clubs and studios can create a live and digital

extension of their facility. For facilities who position group fitness as a key driver of their digital extension, this becomes an incredible opportunity for instructors to impact their facility’s offering. At Universal Athletic Club, in Lancaster, Pennsylvania, we go above and beyond to personalize the new member experience with an assigned concierge. Part of the role of this concierge is to ensure the member has a personalized plan to be successful. For most new members, this means building a plan leveraging group fitness and integrating the members into our digital offerings as early as possible in their onboarding. This includes access to classes that are streamed live, access to a classes on-demand library, or assigned programs built by personal trainers. The concierge can create community groups, see member usage in real time, and assign

updates to programming use - facilitating the health club experience in your pocket. It is important to decide if this is even right for you as an operator or as an instructor. It may be most suitable for your facility to work with digital fitness providers, curate content, build subscription memberships around that, and nail your live class experiences. If you are going to expand live classes to run parallel to a virtual offering, there are many things to consider. This would include technology to execute, instructors delivering quality content, rights to stream music, liability insurance, programming, and more. Here are three powerful tips that will help put your group fitness offering in a better position to drive engagement when considering an omnichannel fitness solution. The first thing to consider is who your target member is. It is key to stand out in the busy crowd of fitness apps and at-home fitness solutions. One of the reasons Netflix saw an explosion in business in the early 2000’s is because they offered a highly sought-after solution delivered in a way no one else was able, or willing, to execute. If you are a group fitness director, manager, or instructor it is time to consider this same thing. It is important to know your demographic, understand what offering matters to them, and offer this in a unique way that large digital fitness brands will be challenged to do. During the peak of the COVID-19 shutdowns, we, at Universal Athletic Club, chose to go against what would be considered the norm and focused on Baby Boomers and the Silent Generation. These members are highly social and put a high priority on health and community.

The bandwidth spent on integrating, marketing, and providing programming for this demographic paid off tremendously in protected revenue, member retention, and member engagement. Thoroughly review and narrow down who you want to target. Ideally these are members who are already connected to your brand. Are they members who tend to travel? Are they members with frozen or cancelled accounts due to relocation? Are they younger members you can target with short HIIT, core, and yoga classes they can do on the go? By narrowing down your demographic you can focus on targeted programming, marketing, integration, and engagement. The second thing to consider is to know what you are good at and where your passion lies. Capitalize on virtual offerings, hybrid classes, and an on-demand suite that caters to your unique strength as an instructor and instructor team. Aiming to create targeted programming that is not in your wheelhouse can spell disaster. You may end up forcing your way into a niche that becomes challenging to translate to your target member. The third and most important key is to create legendary and personal interactions as often as you can. This is the well documented differentiator for brick-and-mortar facilities. Fitness consumers value personal attention. Human to human connection, recognition, and personal touchpoints make for an advantage when compared to bigger brand virtual fitness class experiences. Create social networks with attendants, offer loyalty points for usage, and have a central person who can engage members.

Of course, this is easier said than done but well worth the effort. The good news is that there is a growing market of thirdparty digital fitness solution providers that can provide the tools you need to execute this critical part of a group fitness member experience. There is a clear future in expanding studio and club services beyond four walls. Members are shifting toward a more personalized, convenient, and connected experience. Group fitness directors and group fitness instructors are in a unique position to help facilities who want to achieve this. Get to know your members and exactly what they value in a group fitness class, focus on expanding on your current strengths, and put a big emphasis on legendary personal interactions. By bridging between the power of group fitness and your facility in the member’s pocket, the opportunity to engage members has never been higher.

Sheldon McBee, MS, is Director of Personal Training at Universal Athletic Club. He is an ACE certified Personal Trainer and Group Fitness Instructor with over 19 years of experience in health and fitness. Sheldon is an international presenter, lecturer, educator, business consultant, and fitness content developer and has presented at many industry conferences, including canfitpro.

canfitpro July/August 2021

GROUP FITNESS

STRUGGLES OF A GROUP FITNESS INSTRUCTOR

TACKLING VIRTUAL CHALLENGES TO STEP UP AS LEADERS By Ron McPhee

I MISS THE DAYS OF DRIVING FROM CLUB TO CLUB AND TEACHING DIFFERENT FITNESS PROGRAMS. I miss teaching in a room with actual bodies, not just on the “Brady Bunch” screen. I miss the smiles, the energy that an in-person class gives. I miss human interaction. Our world has turned upside down and inside out. As fitness leaders we are the people that clients turn to for inspiration, motivation, and direction in fitness. So, how do we survive in a world that has no direction? We need to step up and be the leaders.

50 canfitpro July/August 2021

When clubs and gyms started closing, we all thought this would only be short term. How wrong we were! Virtual has become our way of life. I honestly believe that we will go back to in-person classes, but virtual is here to stay. If you have successfully pivoted to virtual fitness, congratulations. If you have not, you might want to think of the following: • Chain fitness clubs went online, offering members fitness classes to keep active and the ability to see their “favorite instructor.” Many clients love the option of working out at home. • Online classes can be attended from anywhere, at any time. Clients can tune in to sweat in their favorite class and be back to work in no time since they

do not have to factor in the time for commute. • Also, clients can now try a different format that they may not have tried before because of the same reason in the point above. With all these benefits to clients, you would think that all instructors would have leapt at the opportunity to move online. However, many have not pivoted to offer virtual fitness. With many clients searching for the community and camaraderie of a group class, why are there not more instructors online? Technology Many instructors are afraid of technology. Going to a virtual platform can be very

scary. If you have not kept up with the latest tech, it can be overwhelming. Cost There is an assumption that you must spend thousands of dollars to make it work. Do not get me wrong, there is an investment, but it can be done. When looking at cost you need to factor these considerations: • You need to have the best internet speed possible. The faster, the less chance of “freezing.” • Upgrading to a laptop/computer. Avoid the small devices (tablets or phones). • A quality streaming camera. • A mixing board that can be plugged into your laptop/computer for your Bluetooth head mic and music device. • Speakers so you can hear your music. • Adequate lighting for best quality. Space Many instructors think they need a large space to run classes. You need to think outside the studio! A spare room, living room or kitchen that has the best and brightest space. Perhaps, clean up the garage. During warmer weather go out to your back yard. Demonstrate to clients they do not need a lot of space either. Administrative Work Ok, so I am a bit of an admin junkie. I love paperwork, forms, etc. If you are offering classes, you will need to ensure you have clients sign up with waivers and Par-Q’s, and you need a way to track income and your expenses. Did you update your website? Did you purchase insurance to cover virtual training?

Income “Can I make it profitable at home?” When done correctly, the answer is YES. Offer reasonable rates for “drop in” or prepackaged sessions. Back in the day, I was paid per participant. So, the more people I have attending my classes, the more I potentially make. Resources Joining the online, virtual community, you need to do your research. canfitpro virtual conferences have been fantastic as they have provided many sessions with people that are successful in virtual programming. I attended many of those sessions, ranging from using social media, creating your website, attracting clients, and different platform options. When I made the decision to go virtual, I must admit I spent a LOT of time on Google and YouTube and found many instructors offering advice. I found YouTube channels offering advice for lighting and cameras, DJ’s who talked about mixing boards for music, and then I went to a favorite pandemic shopping hub — Amazon — and ordered it all! My Reflections With all of this, and waiting to go back to a live studio, I have realized some things about my class experience as an online instructor. • Up the energy with your words and tone of voice. Verbal cueing and coaching needs to be even stronger when clients cannot see you well. Spend the time to practice and know your moves. Not everyone learns by listening so you may have to morph your style and work on

articulating your verbal coaching and cueing. • Be flexible with your teaching style. We are all in small windows, you will need to be bigger than life. • Offer equipment free classes or equipment substitutions. Some clients may not have access to the latest and best equipment found in gyms and studios. Create progressive body weight exercises that can be challenging, provide easily available alternatives like soup cans (weights) and leggings (resistance bands or tubing). Group Fitness Instructors have always had to be resilient. It could be a new class format, new exercise research being released, class time changes, or the diverse fitness levels of our clients. We have always had to adapt, and now it is even more important to show how flexible we truly can be. Group Fitness Instructors are leaders. Demonstrate that leadership and stay true to the four pillars of group fitness classes: safe, effective, efficient, and of course, fun!

Ron McPhee has been in the fitness industry since 1992, teaching Group Exercise and Personal Training. He is a canfitpro FIS, PTS, and CPR PRO TRAINER. Ron is also a Canadian Master Trainer for Tabata GX and the Bender Method of Training. His courses and presentations are entertaining but focus on making fitness adaptable for all levels.

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canfitpro July/August 2021

TRAINING

MULTISPORT VERSUS SPECIALIZATION FOR SUCCESS

Does a multisport background improve an athlete’s opportunity for success? By Dr. Lee Burton After every championship game or major sports draft, data emerges supporting the benefits of a multi-sport background. While multi-sport athletes are not nearly as prevalent in high school as they were a few decades ago, the voices and anecdotes around the virtues of sampling versus specialization are growing. Hall of Fame athletes like John Smoltz and Wayne Gretzky are using large platforms to advocate against early sports specialization. Famed surgeon Dr. James Andrews cautions parents and kids against the perils of playing one sport, even backing an awareness initiative. Before becoming Masters champion and golf’s next megastar, Jordan Spieth played point guard and was a standout pitcher. Tom Brady was drafted as a catcher by the Montreal Expos out of high 52 canfitpro July/August 2021

school. LeBron earned all-state honors at wide receiver as a sophomore. Physical traits like size, speed, explosiveness, coordination, and kinesthetic awareness transfer from sport to sport. While the justification for a multi-sport approach is sound, it is important to acknowledge the data is probably a bit noisy. Did these athletes become great because they played multiple sports? Or did they play multiple sports because they were great athletes? Probably a little of both. Think about it. If a wide receiver is running by DB’s on the football field, the track coach will probably be interested in having him on the 4 x 100m team. The size or athleticism that allows a volleyball player to play above the net would be useful on the basketball court. Endurance developed playing soccer will likely carry over to cross county. And so on. Gifted athletes have early success which likely

encourages greater participation and recruitment. That said, at FMS, we do believe there are benefits to having a broad sports background that relates to our philosophy. 1. Injuries Related To Overuse Of all the potential pitfalls of early specialization, exposure to overuse injury is arguably the most perilous. A widely publicized study of 1,500 high school students in Wisconsin found that athletes specializing in one sport are 70 per cent more likely to suffer an injury during their playing season than those who play multiple sports. The potential exposure is even greater in rotational sports like hockey, baseball, and golf. It should be said, however, that the vast majority of studies do not take into account the number of

games an athlete is playing in a year or how they are training. Those are HUGE factors. An intelligent training program and reasonable competition period can go a long way in reducing exposure to overuse injuries. 2. Movement Competency A precursor to owning movement patterns is exploring those movement patterns. Youngsters who participate in a wide variety of activities are exposed to a wide variety of movement patterns in comparison to kids who are specializing in one sport (or, even worse, are sedentary). The association between movement variability and movement competency is observable at a young age too. A 2016 study found that gymnastics-like movement training improved stability and object control in kids with an average age of eight.

Additionally, limitations in mobility or stability may impede skill acquisition. As Dr. Michael Chivers states: “If there are structural and/or physiological deficits in the joints involved in the skill to be learned,

the process of motor learning cannot happen to the fullest extent. Skill acquisition is not about grooving a repeatable, symbolic representation of the skill. It is about building the physical capacity first and then the coaching and technical applications of the skill-based cognitive learning can aid in the acquisition process.” 3. Athletic Capacity Want to increase your vertical? Try jumping more. Want to drop your 40-yard dash time? Research indicates that the best way to improve sprint speed is to practice sprinting. Again, it’s a bit of a chicken and egg conundrum, but one reason why basketball players jump well is that they jump a lot. Even if an athlete does not end up playing competitive basketball, they will benefit from the explosiveness they learned from it, even if the sports look nothing alike. For example, Dr. Greg Rose and Titleist Performance Institute (TPI) have found that vertical leap is one of the athletic indicators of potential swing speed in golf. What is one thing that some of the longest hitters in pro golf

have in common? They all have a basketball background. In conclusion, encouraging young athletes to play multiple sports will not guarantee success or eliminate injuries, but encouraging kids to play multiple sports has the potential to improve movement quality, limit overuse and increase athletic capacity. FMS Co-Founder and CEO Dr. Lee Burton, Ph.D., ATC, CSCS, has presented internationally on numerous sports medicine and performance topics. Additionally, Lee has authored book chapters and articles in a variety of sports medicine journals and produced instructional videos concerning functional applications for the treatment, assessment, and conditioning of active individuals. Lee consults with a wide variety of organizations and individuals including the Cooper and Mayo Clinics on injury prevention and performance enhancement.

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TRAINING

TRX YOGA EXPLORING MOVEMENT WITHOUT FEAR OR HESITATION By Krystal Say

WELCOME TO THE WORLD OF TRX YOGA! A FRESHLY PAVED PATH TOWARD POSSIBILITY. The practice of yoga has been around for thousands of years as a way to foster selfawareness, unfolding the infinite potential of the human mind and soul. In today’s fast-paced world of instant gratification, cultivating a yoga practice to pause, connect, and create mindfully is just what we did not know we wanted. For over two decades, we at TRX have been honing our skills and mastering movement in a way we can educate and share with others. Intertwined with science and philosophy, mindfulness is the key to success! It was

54 canfitpro July/August 2021

only natural to explore yoga using the TRX Suspension Trainer. We unlocked the potential of the TRX Suspension Trainer in our yoga practice through exploration. Not just a tool to help you move better, but a stimulus that provides feedback, making new connections with the musculoskeletal and nervous system. This brand-new style of Power Yoga leverages the TRX Suspension Trainer as an outside stimulus to build true resilience and explore movement without fear or hesitation. Think about the myriad of health benefits you receive from moving with TRX Suspension Training, then add in the inventory of

yoga benefits. We know this mindful movement practice is a dream come true! As a style of Power Yoga, TRX Yoga is an active practice, lengthening and strengthening all at the same time. Whether you are brand new to yoga or a seasoned practitioner, the Suspension Trainer will help you feel the pose in a brand-new way. Waking up new neuromuscular pathways, preserving proprioceptive responses, and decreasing central nervous system fatigue. Throughout the practice, you are asked to apply pressure in the Suspension Trainer 100 per cent of the time to fire up the appropriate muscles, stack your joints, and feel appropriate alignment. The Suspension Trainer acts as a focal or meditation point, keeping you in the present moment and deepening the connection of mind and body. To summarize, you are gaining the opportunity to create mindful, healthy habits. You may just find access to something you did not know was

possible. The practice is vinyasa-based, linking breath with movement. Not just your typical way of breathing though, we deploy the victorious (Ujjayi) beath. With a slight constriction at the base of the throat, you create the sound of the ocean. You become a work of art in movement form. The cycles of breath expand and contract your physical body as they align with your movement, bellowing your inner fire, heating you from the inside out. This practice creates a malleability necessary for creating space and shifting perspective. If you try to bend cold glass, it shatters. If you heat it first, it becomes a work of art. You are the masterpiece. Your breath is the foundation of your practice. Energize and awaken by sipping in more air yet calm your nervous system from the soothing rhythm of the breath. Your practice can rewire the mind to stay calm and collected amongst the chaos. Like the tip of an iceberg, we have only just begun to explore the benefits, opportunities, and versatility of TRX

Yoga. Yet, we know this is not for everyone. What we do know is that this is for anyone who is wanting to discover their full potential, willing to show up with a beginner’s mindset, have fun, and explore something new. We know TRX Yoga is for you, and we cannot wait to practice together! Experience a short TRX Yoga standing flow at canfitpro.com/TRX-Yoga

TRX Master Instructor, Krystal Say, is an adventure-seeking power yogi and coowner of SWEAT Power Yoga in Massachusetts. Her advocacy for total wellness, passion for teaching, and wanderlust have inspired her 15+ years of experience in the fitness and wellness industry, and as an international educator. Known for her cueing techniques, Krystal believes that TRX Yoga creates the ultimate opportunity for people to move well and enhance their daily lives.

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TRAINING

The Minimalist Pandemic Workout

THE OPTIMAL COMBINATION OF SAFETY AND EFFECTIVENESS IN A DAILY HOME EXERCISE ROUTINE By Claudiu Popa, PTS WHETHER OR NOT THERE IS A PANDEMIC BREWING, THE RELATIONSHIP BETWEEN PERSONAL TRAINERS AND THEIR CLIENTS CAN SOMETIMES HIT A SNAG, AN UNPREDICTABLE DELAY OR SIMPLY AN UNFORESEEN DISCONNECT. Unfortunately, such interruptions can take weeks, months or sometimes, years. As the vaccine rollout progresses, people are justifiably uncertain of just about everything. The status quo has been disrupted. No one knows whether or when to return to a regular gym routine simply because there is nothing about a pandemic that is “routine”. For many personal trainers, this represents a challenging time because client relationships are so personal, but the reality is that workout effectiveness does not depend on complete control over every aspect of the session. It does not even need to be synchronous, to use a term that has recently entered the vernacular thanks to remote schooling. Asynchronous personal training is simply the ability to connect with clients based on a keen knowledge of the individual, their objectives, and their environment. Given just these three variables, a trusted personal trainer can craft or customize an interim solution for those currently caught in the limbo between lockdown and postpandemic reality. Anyone who has read my previous articles knows that I have an affinity for compound exercises, for a variety of reasons. In our case, such an exercise regimen can focus simply on just three to five compound exercises anyone can perform at home. But before discussing the workout, we need to (re)establish the most important aspect of the relationship: shared objectives.

56 canfitpro July/August 2021

The key elements of value for any personal trainer always rests on demonstrating the ability to understand and explain priorities. In the case of a pandemic workout, we must first articulate: 1. A focus on safety, because after all, you may be all alone at home. 2. Completeness, because we do not want to overlook key muscle groups. 3. Enjoyment, because if it’s not fun, it simply won’t stick. Armed with the right information and priorities, encouraged by the client’s willingness to embrace a self-driven but remotelydirected workout, we can have some fun crafting a complete workout focused on safe, low-to-medium intensity exercises. These will mostly rely on natural resistance, so they can be performed anywhere and adapted to any age group or physical condition. Weighted exercises can however use dumbbells, books, elastic bands or simply weighted bags.

Muscle Group

Low Intensity

Medium Intensity

Core

Plank

Planks-kicks

Legs

Step-ups without weight

Step-ups with low weight

Shoulders

Shrugs

Lateral raises

Chest

Floor push-ups on knees

Regular push-ups

Muscle Group

Low Intensity

Medium Intensity

Triceps

As above but with hands close together

Kickbacks with small to medium weight

Seated or concentration curls

Standing curls with weights

Biceps

Lower-mid-back Bent-over dumbbell rows

Bent-over dumbbell lateral raises

Although your mileage will vary, the aim here is for a 20-minute workout book-ended by a warm-up and stretches that begin with core exercises and ends with lower back engagement. All that is really needed are individual sets of simple exercises that flow naturally from one muscle group to a complementary muscle group to maximize both effectiveness and safety. The sequence lends itself well to an optional circuit approach, that can simply encourage clients to cycle twice or even three times through these exercises, perhaps with increased intensity after the initial execution. As you customize your own flow, remember that it’s less about what exercises are selected and more about how they are executed. Many clients enjoy the feeling of being in the driver’s seat while others will appreciate subtle cues about what to feel, how to execute, and when to start and stop. Friends and families are encouraged to join in as long as a safe distance is respected, and the sequence can be adjusted to encourage participants to move smoothly from one station to the next. With a minimum of one

exercise per group, each movement prepares the next muscle to make the most of its own contraction when the time comes, so the program is never tedious or boring. Be sure to chime in with helpful hints, reminders, and suggestions to stay hydrated, keep the area ventilated and even to maintain tension and intensity between sets with isokinetic exercises like wall sits or supplementary exercises like side planks. It’s a great way to counter the effects of a sedentary lifestyle and will unlock endorphins that will cement the client’s trust in their “pandemic personal trainer.” Whether you choose to lead via asynchronous methods like email or participate in live videoconferencing sessions, keep it light and fun for the whole family.

Claudiu Popa is a canfitpro PTS, enjoys strength training and fitness conditioning, specializes in older adult fitness, appreciates working with exceptional clients and collaborating with outstanding professionals. Claudiu is the founder of Workout Smart and can be reached in confidence at Claudiu@WorkoutSmart.ca. Be sure to follow him at Twitter.com/WorkoutSmart and on WorkoutSmart.ca.

canfitpro July/August 2021

LIFE COACHING

Sustainable Habit Change ONE SINGLE FACTOR CAN MAKE OR BREAK YOUR ATTEMPT TO CHANGE By Casey Zavaleta WE ALL KNOW THE MOMENT. WHETHER YOU ARE AFTER MORE ENERGY, BETTER PERFORMANCE, OR IMPROVED HEALTH, YOU HAVE A REALIZATION THAT YOUR HABITS COULD MAKE A DIFFERENCE. Suddenly, you are aware that your current habits are not serving you, and you can imagine an improved alternative. In that instant, you feel excited and motivated to make a change. You can picture it: a new consistent bedtime routine, more daily movement, better eating habits, etc. If you are looking to make a truly sustainable change to your behavior (the kind that will last a lifetime), there is one single factor that will make or break your attempt to change. Interestingly, it has nothing to do with the habit itself. No matter how excited and motivated you are at the onset, we know that most of the time, the change you make will be temporary. You will go on a roller coaster ride. For two weeks, you will be on top of your new habit, and you will feel awesome about it. Then by week three or four, the stresses of everyday life will start to creep in and your excitement will begin to wane. You might wonder if your new habit is really that important because it does not seem to be making that much of a difference yet. At the end of the roller coaster, you have gone up, you have gone down, and you have ended up right back where you began. It may have been exciting, but you are no better off than when you started. This is the most common 58 canfitpro July/August 2021

storyline when it comes to behaviour change. So, how can we avoid the roller coaster and make sustainable changes to our habits? We can spend all day analyzing the habits themselves, searching for more motivation, and thinking about the most successful way to integrate them into our lives. At the end of the day, the difference between a month-long change and a life-long change comes down to one factor. That factor is your beliefs. Every action you take corresponds to an underlying belief you have about the world or about yourself. When you are in the habit of dragging yourself out of bed to go for a morning run, you do so because you believe in the importance of the activity and because you see yourself as the type of person that goes for runs to start the day. If you try to start going for morning runs, but your underlying belief about yourself is that you are lazy or that you are not a morning person, there is a disconnect between the behavior and the belief. Eventually, that discrepancy will have to be resolved. Usually, that means that your belief will stay the same and your behavior will go back to sleeping in and snoozing until the last possible minute you must get up. So, instead of simply trying to change your behavior (which usually puts you on the roller coaster), what if you began by getting really clear about the beliefs you hold that influence your behavior? What if you became aware of them and started to shift

your beliefs? It may not be easy, but this is possible, and it is the most surefire way to make a sustainable change. Begin with a belief that would support the change you are trying to make. What type of person would engage in that activity? Can you start to embody that identity? Notice the thoughts you have that are the result of limiting beliefs. Change the way you talk to yourself in your head. Start to be the person you want to be in your mind and you will find yourself acting like that person as you navigate the world. Would you like to learn more about sustainable habit change? In DTS Habits Coach, a four-week virtual course, we learn about how changing your habits starts with changing your beliefs and give you a step-by-step system to follow. If you are interested in improving your own habits or helping your clients to improve their habits for GOOD, this course is for you. Please email casey@dtsfitnesseducation.com or visit dtsfitnesseducation.com for course details. Casey Zavaleta is an instructor for DTS Fitness Education. She began her career developing cognitive programs for youth and professional athletes. Now, as a trainer and instructor, she integrates her understanding of behavioral science with proven principles of training to help people make sustainable changes and ultimately feel better.

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LIFE COACHING

COACHING CLIENTS WHO ARE STUCK

Ellicit change by using these industry-proven coaching techniques By Kyle Byron You can be great at program design or correcting form, but if the client’s goals are lifestyle or weight-related, they need to develop: • • • • • • •

better stress-coping skills mindful eating self compassion organizational skills improved cooking skills social boundaries and much more

All of this has nothing to do with perfect squat form. So, what do we do? We are not psychologists. True, but despite being “just” fitness professionals we can illicit profound change by using industryproven coaching techniques. Why Don’t Clients Do What I Say? Welcome to coaching humans! Resistance to change is normal. Let me tell you about this little feeling called “ambivalence.” It is when we experience opposing feelings at the same time. For example, we want to eat ice cream, but we also want sixpack abs. Ambivalence is a mandatory 60 canfitpro July/August 2021

phase of change. You need to anticipate that your clients will get stuck. Do not get frustrated. Instead, give them a safe space to explore change and ask thought-provoking questions. Normalization When a client is stuck, the first thing to do is normalize their experience. For example: CLIENT: “I’m having a tough time with over-eating ice cream at night.” COACH: “Oh ya. Everyone goes through that. Even me.” Normalization makes the client feel safe and supported, which helps them to change. Do not forget they often feel ashamed of their behaviour; and shame kills change. Normalization is a simple and effective coaching technique. Rapport For an industry entirely based on relationships, it is amazing how many pros struggle to build rapport with their clients. Rapport goes beyond having a laugh together. It means there is a mutual understanding. Rapport is like a big warm

blanket that surrounds your coaching process. Difficult conversations and client progress are much easier when there is rapport. Ask about their feelings. Listen to them. And if you do not understand, ask questions. Share personal stories only after they have talked and keep them short and relevant. Do Not Force Change Never persuade a client to change. Never lobby or argue for change; or employ negative reinforcement for not changing. Yuk. These techniques are a normal reflex, but we must resist that temptation. They are destructive and pointless. The client’s only responses are defensive or excusatory and they will entrench their position of not changing. They will feel shame and distance themselves from you. Instead, when they are talking about their setbacks, simply ask how they feel about it. When you do that: • Rapport is increased. • The client feels heard and safe. • You receive more information, which you can use later.

• Eventually the client will ask for advice. Client-Based Solutions You have listened and now the client is asking for advice. Before listing the bestpractices, ask them what they think they should do. CLIENT: “Well… you always talk about eating more protein. Maybe that would help. And I could try to only buy small ice creams on Saturday, so I’m not tempted seven days a week.” COACH: “Both of those are wonderful ideas. Excellent job. Would you like to make those goals official?” (Granted, if they suggested strategies that would not work, you would inform them of this, and ask them to think of something else. And if they have no ideas, you can offer some best practices.) Scaling Questions A scaling question is asking a client to rate their confidence out of 10 on something specific, like a new goal. You will get clarity on their ability to execute this goal. For example:

Do not panic. You have two options at this point. One is to move to another goal, but the other is investigate. Be very careful to do this next part carefully.

ONLINE

COACH: “Ok, I have a handout about high protein snacks. And yes, that would make a huge improvement to your metabolism and reduce cravings! Now how confident are you that you can eat more protein?” CLIENT: “A 10 out of 10. I can eat that stuff as a PM snack. I can’t wait to try this!” Boom! Do you see what happened there? The client was not ready to change but coach tricked the client into listing their strengths and reasons to change “Change Talk.” You want your client talking about their abilities to change! Conversely, if the coach had said, “Only a five out of 10? Why didn’t you rate yourself an eight or a nine out of 10?” Say this, and the client will list all the reasons they can’t change. This is very bad! They are becoming more entrenched in their position.

COACH: “How confident are you, out of 10, that you can eat more protein?” CLIENT: “I’m about a five out of 10.”

COACH: “So in other words, you’re not

confident you can eat more protein. Why didn’t you say four out of 10? Or zero?” (Notice the coach did not say, “why didn’t you rate your confidence higher?”) CLIENT: “I’m a five out of 10 because it’s not impossible. I am sure if I really tried, I could eat more protein. I could do a high-protein afternoon snack. Maybe I just need more help on WHAT it looks like.”

You never want the client talking about staying the same. Journaling Journaling forces clients to think about their goals every day when it is so easy

to avoid our challenges in life. Journals also provide tremendous insight into old patterns that cause harm, and new behaviours, while challenging, feel good once completed. Simply assign the client to write about their health goals each night for a few minutes, listing a few things that went well, and a few challenges or setbacks they had. They can also list pros and cons of certain behaviours like overeating or staying up too late. When discussing the journal with them, be sure to highlight their positive actions. To be a great coach, you must have enough rapport so that clients will have problem-solving conversations with you. Avoid the reflex to correct them and tell them what to do. Get them writing about their experiences and talking about their abilities, not their reasons for staying the same. You too can help clients who are stuck.

Kyle Byron is a dad, Nutrition Coach (BSc and 15 years’ experience), a speaker, a professional mentor, and he used to moonlight as a personal trainer. He helps people eat for their goals and manage the stressful process of change. His clients include Moms and Dads, athletes, and children.

2021

BUSINESS NOVEMBER 12, 2021

canfitpro July/August 2021

LIFE COACHING

TUNING INTO OUR VIRTUAL ENERGY

Honing skills to navigate and thrive in our online business. By Trish Tonaj CONGRATULATIONS! YOU HAVE MASTERED THE ART OF ONLINE PROGRAMMING, CONNECTING WITH CLIENTS, AND SUPPORTING THEM THROUGH A VIRTUAL PLATFORM. If you are like me, I was waiting in the wings until I had the time to explore the

62 canfitpro July/August 2021

diverse options available as an alternative training option. As I explored a “laptop lifestyle,” I was going to take my time and launch a program next year when I felt comfortable and ready to invite clients to join me

virtually. I had intended to conduct a few surveys and focus groups asking folks what they expected from an online experience. I wanted to be prepared for success.

Will my clients now expect both virtual and in-person training in the future? Many industry experts believe we will offer both options as people have become accustomed to the convenience of virtual training. I agree, I do not think it will replace the gym, but clients will continue to expect options. I have been asking the question: What skills do we need to hone for continued success? As an Emotional Intelligence Marketing and Business Coach, I often use a specific set of measurable skills that impact the way people perceive and express themselves, as they develop and maintain social relationships, cope with challenges, as well as use and communicate information in a meaningful way. Here are a few skill suggestions you may find useful as you continue to navigate your business online: Optimism is an indicator of one’s positive attitude and outlook on life. It involves remaining hopeful and resilient, despite occasional setbacks.

Well…all that changed. We have had to become resourceful, transforming our basements, dining rooms, garages and spare bedrooms into performance hubs that include tripods, lighting, green screens, phone cameras, and microphones. The home office is now our studio and clients have been very understanding and forgiving as we transitioned into virtual training. Now that we have had a few months to get the hang of it, it is time to refocus our energy and tap into our inner resources for sustained success. Have you asked yourself the question:

Tip: Online comfort is our priority. When we feel comfortable, we share our expertise with confidence, and a little positive self-talk is both welcome and necessary when creating engagement. A sense of humour also does not hurt! We’ve all experienced some online bloopers. Wardrobe malfunctions are most common, forgetting that camera angles may focus on parts of our body that are not adequately covered! I have developed a mental checklist for clothing in front of the camera that I now share with clients. Being prepared creates a comfortable environment and boosts everyone’s confidence. Problem Solving is the ability to find solutions to problems in situations where emotions are involved. Problem solving includes the ability to understand how emotions impact decision making. Tip: Technology has become our friend and we have all been able to master virtual platforms, but it is not without a few challenges. As an example, panic sets in when dropping internet connections. Although it is frustrating, it also is a part of the experience. I am not sure that our internet providers were prepared for the increased activity online and they too are trying to meet our demands for

bandwidth. I have found creating and posting a list of times on the fridge is a terrific way to communicate and prioritize with family members our need for time online. A “do not disturb” sign is also helpful on the studio door, eliminating distractions and contributing to balance and focus. Another way to continue to develop problem solving skills is to create an ad hoc networking group with other trainers. This is a wonderful way to share tips and resources while boosting our confidence with practical solutions. Independence is the ability to be self-directed and free from emotional dependency on others. Decision-making, planning, and daily tasks are completed autonomously. Tip: We have never experienced this type of isolation and have had to rely on our own independence for motivation and innovation. Our social networks at the gym have always been a great resource for sharing ideas, but we need to find new ways to be innovative. Tuning in to YouTube videos, websites, blogs, and podcasts from other trainers will fuel both motivation and independence. I often queue clients with “I’m trying something new today” to encourage feedback and support. What is in store for the future? I do not think anyone really knows for sure, but one thing is for certain, virtual training is here to stay. As industry professionals, we have found ways to not only be creative but support each other while serving our clients. Honing our personal and professional skills will contribute to our ongoing success, but more importantly sharing our virtual energy will help us all continue to thrive.

Trish Tonaj is a certified Personal Trainer, Master Coach, Author, Mentor, and Speaker offering keynotes and workshops on how to scale and amplify your business. She is the founder and guest blog host for shareyourstories.online - a marketing portal in support of mentorship and breaking barriers to success.

canfitpro July/August 2021

KIDS FITNESS

KIDS, TECH, AND MENTAL HEALTH Redefining the role of PLAY By Melanie Levenberg I still remember in 2004 someone asking me if I was going to purchase the newest Blackberry phone. Instantly, I interjected “absolutely not! This old flip phone serves all my needs. I’ll never be someone tied to my phone or a mini-computer in my pocket!” I resisted…until a few years later, when I saw what was possible with a powerful tech tool at my fingertips. I learned to love the enhancements that smart devices brought to my life and business, yet I remained adamant about advocating for less handheld tech in the lives of kids. In 2012, I was approached by a company who wanted to build an online platform where our kid’s programs would be featured as “on-demand” fitness classes. It felt like an insult to my work, and to our industry. As a fitness professional (and I am sure you can relate) I chose this career because of my deep-rooted belief 64 canfitpro July/August 2021

in the power and impact of in-person movement coaching. There are certain aspects of these online experiences that cannot be translated through screens: physical contact (high fives), eye contact, and that palpable, in-person energy. In that one instant, I judged “technology” based on what it could not do and continued my assumptions about its harmful effects on kids for a decade. I am sure you see where this is going; the global pandemic shoved me, and all of us, into re-considering online, virtual, techbased offers so that we could continue serving our clients (kids and families) when our access to physical spaces was revoked. It is undeniable that the pandemic has affected kids’ mental health. I could rhyme off stats on the percentage increase in clinical diagnoses, or the heartbreaking numbers of attempted youth suicide,

but the fact is that we all know there is a problem…and the problem is not only in clinical spaces. Mental health is not something that we either have or do not have. It is a daily experience, a constant state within us that contributes to our overall health and wellness. When I look at kids’ mental health, I am not talking about preventing the diagnosis of clinical anxiety or depression, I am looking at how ALL children feel on the daily. It is too easy to point to technology and increased screen time as culprits to the current state of kids’ mental health. But my new perspective on technology is that there are multiple perspectives we can take, and the ones I overlooked were the ways that technology can enhance our mission as fitness professionals in bringing meaningful movement opportunities to kids.

Technology is no longer a choice; it has become woven into our everyday lives and the lives of kids. Over the last year I have been testing and trialing how to create meaningful and authentic experiences for kids to continue to grow healthy with the help of qualified professionals. Through our network of PL3Y Certified Kids Instructors, we delivered over 500 livestream online classes and reached over one million kids and families through on-demand and inperson movement experiences. Here is what I have learned are the most effective ways to support kids in these tech-centric times and continue to build a lucrative livelihood as we emerge out of lockdowns and restrictions. Offline, Screen Free Time Always Wins Offline, screen-free time will continue to be the most powerful and impactful experience that we can bring to kids. Moments where they can explore movement, make choices, balance risk, express themselves, and regulate their state can all be achieved through purposefully planned kids’ fitness programs. We see how children light up through our dance and yoga kids’ fitness program as they join our instructors in classes. The power of the in-person experience can never be replaced by technology. Interaction and eye contact, energy, communication, and selfexpression are the ways that we will help inoculate kids against the negative effects of technology. As fitness professionals, we must continue to find ways to offer safe programming options that allow kids to come together physically to move and purposefully interact and play with one another.

Leverage the Funding When the Government of Canada recently announced its budget, and subsidies for gym memberships or training sessions were not included, many fitness professionals felt that an opportunity was missed. (It was). However, what was included in the budget was funding to support kids’ movement and wellbeing. Children and Youth was the demographic specifically identified as having “experienced the worst decline in mental health of any age group.” The funding associated with these findings will impact opportunities for fitness instructors who work with kids at the local level to gain support with their mission of fostering positive mental health in kids through movement, physical activity, and sports. Having an established business, with quality kids’ fitness programs to offer, will allow fitness professionals to position themselves as ready and able to take advantage of funding to support their communities as well as rebuild their livelihoods. Connected with Purpose The reality is that sometimes parents, guardians, and teachers need to rely on technology to occupy children for a moment, or two, or 10. (Can we just pause to give all those grown-ups, including ourselves, a moment of grace and compassion for doing the best they can in these challenging times?) This is where the type of programs that are selected can make a significant difference in the effects they have on children. Dance and yoga classes delivered through livestream virtual spaces where an instructor can interact with each child, or pre-recorded videos infused with playful verbal cues that allow kids to create, not just copy, can offer a refreshing experience for our young zoom-zombied and video-drowsy audiences! Learning how to deliver and

coach children to move with meaning through digital spaces allows fitness professionals to continue to support healthy development and growth while offering a service that has kids and parents coming back for more. If we perceive technology as the enemy of children’s health and wellbeing, we may be missing the opportunities and ways that it can enhance their movement, play, exploration, and learning experiences. Through purposeful selections, play-based content, and conscious interactions, we can find the balance of using technology when needed, and make sure that it enhances children’s health and development as we also build a business that serves parents and fuels our passion for keeping kids active. Are you willing to look past that ‘flip phone’ perspective of technology to find the opportunities that have emerged for us as fitness professionals? Let us continue making a great living by making an impact on the mental health and movement skills of kids in our communities! Melanie Levenberg, M.Ed., is an international speaker, author, TEDx Presenter, and the Founder/CEO of PL3Y INC - world leader in pre-packaged kids’ fitness programs, instructor trainings, and licensing. PL3Y offers awardwinning programs designed by kid’s fitness experts to develop physical literacy through dance, yoga, and fitness.

canfitpro July/August 2021

HEALTHY LIVING

BE WELL AT WORK Stress less, reset, and relax with energy breaks By Laura Warf

With the onset of a global pandemic, most of us live out of our comfort zone on a consistent basis to keep up with the demands of life and work. We do this to ensure we show up as our best selves each day. Yet the effect of chronic stress alters our bodies’ ability to heal and recover optimally, which hinders performance and productivity. If you experience ongoing fatigue, overwhelm, brain fog, poor exercise recovery, recurring nervousness, or erratic sleep patterns, you may be experiencing imbalances within your nervous system. The good news is, through the practice of a variety of proven techniques and brain hacks, we can learn how to self-regulate and produce an inner immunity and resiliency to stress. During this past year, people are reporting 66 canfitpro July/August 2021

virtual fatigue, eye strain, and headaches from interacting with too much technology, and the work-life balance has become blurred without the commute time to unwind or hang out with friends or colleagues at the end of the workday. Work-from-home distractions have increased, presenteeism and difficulty focusing is an increasing issue which is leading to more cases of depression and anxiety. How can we contribute to serving others in a more positive way and give people the tools they need to stay well? In the words of Tony Robbins, “What’s wrong is always available. So is what’s right.” If you ask someone what is bothering them or what is wrong, you are reinforcing the problem and giving it more energy. Alternatively, if you ask, “What do

you want?” or “How do you want to shift things?” you have now redirected the focus from the problem to the solution. It starts with us. Using the principle above and maintaining focus on solutions versus problems, let us redirect our attention to more solution-oriented thoughts and actions and help our clients do the same. Next, set healthy boundaries for wellbeing throughout the day to rejuvenate the mind and body. In doing so, we are ensuring the preservation of our energy and our ability to stay focused. “When we take care of ourselves, we see benefits to our physical and mental health, performance, and productivity,” says Arianna Huffington. “When we don’t, we pay a price: innovation, creativity, resilience, empathy, decision-making and team building are the first to disappear

when we are burned out and depleted.” We can achieve much more without wear and tear when we learn to pause, rest, and reset. Last year, Human Factors Lab monitored participants’ brain activity and found that virtual fatigue begins to set in roughly 30 minutes into a meeting. They used EEG devices to monitor changes in brain activity and looked specifically at the impact of taking breaks. The results were conclusive. Taking breaks between meetings stops cumulative stress from building up, giving our brains a chance to “reset.” In back-to-back meetings for two hours, subjects’ brains showed a steady increase of beta waves, which are connected to stress. But when participants took a break between meetings, the beta activity decreased. Even more fascinating, the beta waves remained low even when followed by four additional consecutive virtual meetings. Reset and lower stress in just 60 to 90 seconds Stress is inevitable. But cumulative stress is avoidable. Our FastFit tips included in the Be Well 360 program include a variety of tips that can be done from 60 seconds to 15 minutes: movement, breathing, stretching, meditation, and gratitude – easily practiced at your desk or anytime in the workday. Unless we recognize and act on the science of resetting and taking breaks, our productivity and performance in all areas will diminish.

Being well and performing at our best does not have to take much time. Infuse several mini moments into your day. What are some of your own top wellness tips that you could suggest to your clients that can be executed in 15 minutes or less?

9. Ten-to-15-minute circuit training, build a full body functional movement routine targeting mobility and stability. 10. Hop on your bike and cycle around the neighbourhood to enjoy new sights and sounds.

In both our consumer and corporate programs, we share the Kaisen principle: focus one per cent improvement each day and keep it simple. Most people are already in overload and need time to adapt to the new demands being placed upon them at work and at home yet still want to stay healthy, happy, and energized. Shorter workouts and taking breaks can help keep stress hormones lower. Top 10 breaks in 15 minutes or less to positively impact well-being:

What do all these activities have in common? They boost happiness hormones, alleviate tension, decrease stress, improve your mood, augment joy, creativity, and well-being leading to boosted productivity, mental clarity, resiliency, and ability to focus on what matters the most.

1. Five minutes of conscious breathing close your eyes and focus on rhythmic breath, five second inhale, five second exhale. 2. Five to 10 minutes of various forms of stretching. 3. Five to 10 minutes of self-massage, tapping, foam rolling, or myofascial release techniques. 4. Five to 10 minutes of rebounding. 5. Six to nine rounds of flowing sun salutations linked to breath. 6. One to three restorative yoga postures of your choice based on needs, resting in each for two to five minutes. 7. Ten minutes of fresh air - get outdoors alone or play with a pet or kids. 8. Ten-to-15-minute outdoor power walking focusing on posture and your surroundings.

Commit to your well-being from the inside out. Enjoy free resources to stress less atschoolofhappiness.ca/online-classes/

Laura Warf is the co-founder and Chief Well-Being & Happiness Officer of the School of Happiness whose mission is to guide people to cultivate a more resilient body, a clear mind, and a happy heart leading to greater fulfillment at home and at work. She is also the lead educator at Be Well at Work Global Solutions, an online fitness and wellness platform designed to help companies develop a culture of well-being. Bewell360program.com

canfitpro July/August 2021

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