canfitpro Official Magazine | November/December 2023

November/December 2023

MOTIVATION COACHING & CLIENT SUCCESS ISSUE

A FRESH PERSPECTIVE ON MOTIVATION UNVEILING CLIENT DESIRES

The Official Magazine

FROM SELF-DOUBT TO SELF-TRUST MOTIVATIONAL INTERVIEWING

Note from the COO

Photo Credit: Angiesphototeam

November/December 2023 Chief Operating Officer Maureen Hagan mohagan@canfitpro.com Director of Operations Michael O’Neil moneil@canfitpro.com Director of Business Growth Robert Robinson rrobinson@canfitpro.com Managing Editor Erin Andersen eandersen@canfitpro.com Graphic Designer Imran Mahmood, imahmood@canfitpro.com Certification Experience Manager Daniela Goode Thomas, dgoodethomas@canfitpro.com Senior Account Manager, B2B Sales Bill Loker, bloker@canfitpro.com Member Experience Manager Fatima Sunga, fsunga@canfitpro.com

Renewing Our Goals and Sense of Purpose As we stand at the threshold of a new year, it is a perfect time to reflect on the journey we have embarked upon in the past 12 months. Looking back on 2023 can be an exercise in self-awareness and motivation that can fuel our ambitions for the year ahead. It is a chance to take stock of our accomplishments and setbacks, to appreciate the lessons we have learned, and to renew our sense of purpose and goals.

of motivation. By acknowledging our achievements and understanding our setbacks, we gain clarity on what truly matters to us. We can use this insight to refine our goals and aspirations for 2024. Whether it is personal development, career ambitions, health, or relationships, taking the time to reflect can help us set realistic and meaningful objectives for the year ahead.

This final issue of 2023 explores motivation and I encourage you to read this issue to gain a fresh perspective on motivation.

Renewing our sense of purpose and goals for 2024 is like a fresh start. It is an opportunity to hit the reset button and approach 2023 has been a year filled with challeng- the new year with renewed enthusiasm, determination, and drive. By learning from es and triumphs, personal growth, and our past and using that knowledge to resilience. We have faced unexpected obstacles and celebrated both anticipated shape our future, we can make the most of the opportunities that lie ahead. So, take and unforeseen victories. Reflecting on a moment to reflect on 2023, appreciate these noteworthy events and experiencyour journey, and use it as a steppinges allows us to appreciate the highs and stone to motivate you toward a brighter lows of life and the strength, discipline, consistency, hard work, and focus we have and more purposeful 2024. developed within ourselves. It serves as Wishing you the best of the holiday seaa reminder of our capacity to navigate son and a healthy and prosperous 2024! whatever challenges lie ahead and aids in highlighting the areas where we seek more fulfillment, and identifying aspects of our lives from which we desire to distance Maureen “Mo” Hagan ourselves.

Chief Operating Officer Furthermore, this exercise can be a source

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Fitness Advisory Panel Terence Boateng Nathalie Lacombe Melanie Levenberg Jessica Maurer Erin Phelan Trevor Pickett Funk Roberts Jess Silver Ben Siong Dwayne Smith

To Subscribe canfitpro Magazine is published six times per year by Canadian Fitness Professionals Inc. New Professional Memberships with canfitpro are $120 per year (plus GST/HST) and renewals are $98 per year (plus GST/ HST) and include a subscription to the magazine. For more information, please contact Member Services at ext. 301.

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 Contact info@canfitpro.com for questions regarding membership, conferences, and Canadian fitness resources.

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CONTENT

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Cinq choses importantes à considérer pour déterminer la plage appropriée

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52

40 Insurance: Something You Can Not Afford to Overlook

The security you need to provide the finest service possible and protect you and your business.

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COVER STORY

Mentorship: Encouraging Change and Success

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A Fresh Perspective on Motivation Elevate your coaching game with five innovative methods of motivation

Finding a mentor can break down barriers and encourage transformations in life and business MOTIVATION COACHING & CLIENT SUCCESS

Photo Credit: IVIVI Media

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DIVERSITY & INCLUSION

Unveiling Client Desires

Navigating the gap between expectation and reality in fitness

Lessons Learned from Karachi to Canada

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FITNESS BUSINESS JOURNAL

20

FITNESS INDUSTRY COUNCIL OF CANADA ROUND UP

22

VARIETY IN FITNESS SERVICE DELIVERY

26

THE ULTIMATE PRICING GUIDE FOR FITNESS STUDIOS

28

FREEMOTION AND THE POWER OF CONNECTED FITNESS

Motivational Interviewing

The proven counselling technique to reduce ambivalence and encourage client behaviour change

52 From Self-Doubt to Self-Trust

Empowering through the coach-client relationship

Level up the enjoyment of indoor physical activity this winter NUTRITION

70

How diet modulates the gut microbiome and its role in health and disease LIFE COACHING

72 Implementing a new habit is as painful as physical pain MIND BODY

The Real Power of Yoga

understanding that yoga is a state of mind and not something you do ACTIVE AGING

76 Active Aging: More Than A Trendy Term Encourage clients and participants to embrace aging with a wellness approach

TRAINING

54 PELVIC HEALTH COACHING

Create more effective fitness programs to increase client success

56 Functional Fitness: More Than a Training Protocol

30 32

IDENTIFYING AN IDEAL REP RANGE

LEADS EVERY DAY AND NEW CLIENTS EVERY WEEK

Walking Games

74

Fundamental movements to move with strength and proficiency

INTRODUCING THE PRECOR RESOLUTE™ MULTI-STATIONS

68

WHY CLIENTS RELAPSE OR QUIT

38 A unique insight into a shared women’s reality

Determining a Client’s Training Age

This is an excerpt from Secrets of Successful Program design by Alwyn Cosgrove and Craig Rasmussen

BUSINESS

48

66

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REGULARS

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NOTE FROM COO

SPOTLIGHT

MEMBER SPOTLIGHT

PRO-FILE

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TOOLBOX

canfitpro November/December 2023

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Connect with us on Facebook to be the first to know about our upcoming holiday promotions. @HumanKineticsCanada

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The Overload System for Strength is your time-tested, proven guidebook to unlocking the strength gains you have been looking for.

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It is your road map to success.

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Becoming a Sustainable Runner provides actionable steps to help you do just that.

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Earn CECs from the comfort of your own home.

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Spotlight 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.

Cultural background: Jamaican What is your favourite food?

Stew Peas and Rice (Jamaican) What is your favourite holiday?

Christmas

Photo Credit: IVIVI Media

How long have you been working at canfitpro?

I have been a canfitpro PRO TRAINER for 11 years, worked as Certification Development Coordinator 9 years ago, and returned to head office in May 2023 to take on the role of Certification Experience Manager.

Name: Daniela Goode Thomas Country of birth: Canada

Are you ready to create the legacy of fitness professionals in Canada?

6 canfitpro November/December 2023

What is your role and what do you do for canfitpro?

As Certification Experience Manager, I am responsible for overseeing the ongoing development and delivery of canfitpro certification courses and continuing education courses.

Why is what you do with canfitpro important to you?

It is amazing to be able to have a positive impact on the lives of fitness professionals and the people they inspire through physical activity programs and education.

What is your favourite form physical activity?

My favourite forms of physical activity are dancing and Pilates.

How do you incorporate fitness into your life?

I always aim to have an active lifestyle where movement is part of my day in some capacity. For me, physical activity is not only a way to take care of myself and stay healthy, but also a way to enjoy my life more fully.

Are you a Fitness Professional (e.g., personal trainer, group fitness instructor)?

I am a Personal Trainer, Group Fitness Instructor, Healthy Eating & Weight Loss Coach, and Kinesiologist.

Do you hold a canfitpro certification?

FIS, PTS, HWL What is your two-word WHY statement?

Inspiring Movement What do you want to be remembered for?

Being genuinely me and helping people to do meaningful things in their lives that bring them joy, confidence, and vibrant health.

canfitpro is looking for PRO TRAINERS. Learn more about this entrepreneurial opportunity at canfitpro.com/pro-trainer/

PERSONAL

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MedFit Classroom: Specialized Education for Fitness Pros Most personal trainers work with fit, near fit, or “healthy” individuals. But there are millions of “unwell” potential clients looking for trainers who understand their medical issues or chronic disease and can offer specialized programming to improve their quality of life.

Gain the knowledge, skills, and credibility to reach this vastly untapped market with MedFit Classroom. canfitpro members save 25% on courses! medfitclassroom.org/mfc-cfp

Lose fat. Add muscle. Look great. No fads or diets required—just hard work, sensible strategies, and science-based programming to achieve the results you desire. In Strength Training for Fat Loss, internationally renowned trainer Nick Tumminello provides the formula for transforming your body. He explains how to use the three Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism and maximize fat loss while maintaining and even adding muscle. canada.humankinetics.com

canfitpro November/December 2023

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ARE YOU READY TO IMPACT THE LEGACY OF FITNESS PROFESSIONALS IN CANADA?

TEACH OUR WORLD-CLASS CERTIFICATION PROGRAMS

canfitpro is looking for industry leaders and educators to join our team and certify the next generation of fitness professionals.

Why Become a PRO TRAINER: ☑ You are passionate about health and fitness and want to share that passion by educating others. ☑ You are an experienced fitness professional and it’s time to take the next step in your career. ☑ You want to mentor others and ensure a strong legacy for our industry.

canfitpro is actively recruiting PRO TRAINERS in the following locations and programs: • Winnipeg (PTS & FIS)

• Vancouver (PTS)

• Newfoundland (PTS & CPR)

• Niagara/Grimsby/

• Thunder Bay (PTS) • Regina (PTS & CPR)

10 canfitpro November/December 2023

St.Catherines (CPR & PTS) • London (CPR)

INTERESTED IN TAKING THE NEXT STEP?

APPLY TO JOIN OUR PRO TRAINER TEAM!

Industry experts from across the country share the benefits of becoming a canfitpro PRO TRAINER

Ron McPhee FIS, CPR Edmonton, AB

Blenda Chan PTS Markham, ON

Simone Samuels FIS Toronto, ON

This role is more than just running courses, it’s about shaping futures and fostering growth. As a PRO TRAINER I have a unique opportunity to share my 30 years plus of fitness expertise to be able to mentor other fitness professionals and contribute to the collective advancement of fitness.

Being a PRO TRAINER is about inspiring, teaching, and empowering my students to excel in the fitness industry and it has helped me transform and share my experience and passion for fitness.

It has allowed me to impact lives and thrive professionally. I can inspire others, facilitate positive transformations, build a fulfilling career, and contribute significantly to the health and well-being of those starting their journey.

Training future fitness professionals means you are actively shaping the industry’s standards and positively influencing the health and wellness of the clients they will serve.

I have been a PRO TRAINER for just over one year. To be a canfitpro PRO TRAINER is yet another avenue of fulfillment for my passion for group fitness and teaching. It allows me to take what I have learned over a decade of teaching and share it with others. It also allows me to impact the industry in a way important to me and so many others, which is making sure that we train fitness instructors to be antioppressive and inclusive in their fitness practices.

It has concretized the fitness fundamentals for me and provided a nice supplemental income.

Becoming a PRO TRAINER allows us to be at the forefront of industry developments, reinforcing our own mastery all while cultivating a network of like-minded professionals.

As a PRO TRAINER, I have been able to collaborate with some of the industry’s greatest experts and I have been fortunate to present at canfitpro conferences across Canada.

If you yearn to help others become fitness leaders, I encourage you to look at becoming a canfitpro PRO TRAINER. Your reach to help others will go far beyond the classroom.

Being part of canfitpro gives you access to a wide network of fitness experts and limitless opportunities. The connections you build within this network are long-lasting, professional relationships in a vibrant fitness community.

I would encourage anyone with a passion for fitness and love for teaching to consider becoming a PRO TRAINER. Nothing compares to the effect and influence you can have on a new generation of fitness leaders.

canfitpro November/December 2023

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MEMBER SPOTLIGHT

A NICHE BUSINESS HELPING THOUSANDS OF WOMEN

Meet Kim Vopini, finalist for 2023 canfitpro Personal Training Specialist of the Year Tell us about your fitness career journey.

I have been interested in fitness and wellness since I was in my early teens.

I initially thought I would become a dietician or nutritionist but after taking my first fitness certification from Suzette O’Byrne in 1996, I knew I wanted to help people move better and teach other professionals how to train their clients more effectively. I had no idea my fitness journey would lead me down a very niche road where I specialize in taboo topics on women’s health, but I can happily say I LOVE what I do and have realized my goals of helping clients and training other fitness professionals to do the same.

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I started out as a personal trainer and fitness instructor. I taught everything from bootcamp to ‘osteofit’ and in 2001 I reached a point of burnout. I had stretched myself too thin and felt as though I was good at a lot but not great at one thing. I decided to leave the fitness industry to pursue a career in HR. In 2003, I was pregnant with my first child and used my fitness knowledge to prepare my body for birth. I also used a biofeedback device to train my pelvic floor and help prevent tearing. I had such a great experience with that product that I wanted to tell others, so I contacted the manufacturer to ask about becoming a distributor. I started

a website and became the Canadian importer/distributor for the product – a medical device called the EPI-NO. That introduced me to pelvic health physios and the more I learned from them, the more I recognized a huge void in the fitness industry, which meant a huge opportunity. I knew I needed to recertify my fitness certifications and specialize!

I never intended for it to become a fullfledged business but in 2009 I was laid off from my HR position and decided to pursue this amazing opportunity!

I created a workshop called Prepare to Push™ and then an event called Kegels & Cocktails™ to help get the word out. I started working with pregnant

women, then expanded into postpartum recovery and then started a second business, Bellies Inc, with two partners.

As a niche business talking about taboo topics, it was not an easy road but fast forward to now, I am proud of all I have accomplished in the last 11 years. Specializing was the best thing I could have done, and I have had the opportunity to help thousands of women with my books, my online programs, my certification courses and my coaching.

After selling Bellies Inc in June 2020, it has freed up time for me to focus on my true passions of coaching individuals, developing online programs and my certification courses for other professionals.

Where would you like your career path to take you?

In 2022, I had the opportunity to present my Prepare To Push™ philosophy at a physiotherapy conference in Belgium.

I love speaking and would love more opportunities like that to spread the message of pelvic health. I would also like to grow my master trainer team so that my certification courses can expand beyond North America. A big hairy audacious goal of mine is to be one of Oprah’s favorite things!

What types of transformations have you made in the last year and how has it changed you as a fitness professional and your business?

I have always been very transparent with my community about my own pelvic health struggles. Two and half years ago I made a difficult decision to undergo

surgery for a pelvic floor problem that all the exercise in the world was not going to fix. I was afraid the decision would impact my business in a negative way.

Last year, I launched my Pelvic Surgery Success program. I realized going through the process of choosing surgery that I was just like the women I support and by me sharing my journey it would help others know they are not alone and become informed if they are in the same boat.

It is the only program of its kind, and it has already helped hundreds of women. Going through surgery and then launching the program made me even more relatable to my community and it confirmed for me that being transparent is so important. I feel it has also made me a better coach and trainer.

What is the best piece of advice you have ever received?

“The unused potential is YOU.” I ran two businesses for close to 10 years.

I often struggled with where to focus and never felt like I was clear. I knew that I would be better off running one business instead of two, but I had a hard time letting go of one because it had so much potential. One of my coaches said to me point blank one day that “the unused potential is YOU.” From that moment on, I began to focus most of my time on building the aspects of my business that I truly love – the teaching, the speaking, and the coaching. It allowed me to feel ok with letting go of what was holding me back from doing more of what I loved. This advice

allowed me to see what I had always known but was afraid to do. I found a buyer and sold my second business. I love seeing the business grow in the hands of the new owner and feel so fortunate to be able to continue doing what I love.

What piece of advice would you give your younger self?

Find the lesson. There are lessons in every experience, even the difficult ones. It may not always be obvious, and it may take time for the lesson to be clear but remember to find the lesson. So many times in my business I have wanted to give up and throw in the towel, but the growth happened because I faced the difficult situations. I wanted it to be easier, but I am grateful it was not because I would not be where I am today without all that has come before. Find the lessons and learn from them.

Why did you decide to nominate yourself for the Fitness Professional of the Year Award?

I have learned that if you want something you need to act. I am proud to be certified with canfitpro and to offer courses accredited by canfitpro.

I believe what I do has meaning and can help so many people. I could have waited and hoped someone would nominate me one day, but I want to win, and I cannot win without being nominated. So, I acted and nominated myself.

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Photo Credit: IVIVI Media

PRO-FILE

2023 DELEGATES’ CHOICE CANADIAN PRESENTER OF THE YEAR WINNER:

SARAH ZAHAB Please describe what it is that you do and how long you have been active in this role?

I am a Registered Kinesiologist and Clinical Exercise Physiologist and have been active in this role for the last 23 years. I own Continuum Fitness and Movement Performance in Ottawa and have been the studio/ clinic owner for the last 12 years.

What does this award represent to you?

This award means a great deal to me. I am truly honoured and humbled that the delegates voted for me and find what I have to share valuable.

It is an incredibly special feeling, being recognized for your hard work by your peers. I am grateful for the opportunity to present at canfitpro conferences and appreciate the delegates being so engaged, open, and curious.

14 canfitpro November/December 2023

How did you evolve your practice as a fitness professional and become a pre/post-natal specialist in the fitness industry?

As a Registered Kinesiologist, I specialize in bridging the gap from injury to return to fitness as well as helping the pre- and post-natal populations. While pregnant with my first child, I noticed there was not a lot of emphasis or resources on strength training for pregnant women.

I created the Prenatal and Postnatal Strength Workout DVDs 16 years ago to help encourage women to strength train safely during the pre and post natal periods. I continued to learn, attend conferences, courses, certifications, and review as much evidence-based research to continue to guide those women, as well as other populations, the best I can professionally, and with compassion and integrity.

What is the biggest mistake you have made and how have you learned from it?

After reflecting on this, I think the biggest mistake I have made has been waiting too long to make a change. When something is not serving you and you know you deserve more, do your due diligence, trust your instincts, and believe that you are ready for that next step.

What is calling on your courage this year?

This year, I hope to find the courage to find my voice, to speak my truth, and to help uplift others. continuumfitness.ca @continuumfit

TRAIN LIKE A SAVAGE

canfitpro November/December 2023

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FITNESS INDUSTRY COUNCIL OF CANADA ROUND UP

22

VARIETY IN FITNESS SERVICE DELIVERY

26

THE ULTIMATE PRICING GUIDE FOR FITNESS STUDIOS

28

FREEMOTION AND THE POWER OF CONNECTED FITNESS

30

INTRODUCING THE PRECOR RESOLUTE™ MULTI-STATIONS

32

LEADS EVERY DAY AND NEW CLIENTS EVERY WEEK

JOURNAL

Fitness Industry Council of Canada Round Up SUPPORTING, PROMOTING, AND PROTECTING THE CANADIAN FITNESS INDUSTRY

By Erin Phelan

At the height of lockdowns in 2020 and 2021, Zoom meetings of the Fitness Industry Council of Canada (FIC) would have close to 200 people on screen from coast to coast - gym owners in search of answers, support, and a community who understood the stresses they were under.

FIC, the non-for-profit association 20 canfitpro November/December 2023

was created to serve as a voice for the Canadian fitness industry in our provincial and federal government, and rose to action in the face of crisis, meeting regularly with politicians and appearing daily in the media to argue that the fitness industry was essential for physical, mental, and emotional health. FIC was instrumental in re-opening gyms, in lobbying

the government for revisions to include our industry for emergency funding, and FIC’s voice was so powerful it forced the government of Saskatchewan to reverse a decision to impose a provincial tax on gyms.

In fact, the FIC Industry Leadership Award was given to Anytime Fitness owner Jolene deVries at canfitpro 2023 Global Conference, for her

astounding effort to elevate the voice of the fitness industry.

“We have proven there is strength in numbers,” says Gabriel Hardy, Executive Director of FIC. “For many years, we were in crisis mode. We were working day and night to keep our own facilities open, to navigate our individual business struggles, while having meetings with politicians, media, and partners to help our businesses come out the other side.

Now that we are through the worst, it is time to focus on the best - and what we can do to support, promote, and protect our industry. Our number one priority is to help the fitness industry get back to pre-pandemic levels in 2024. We will prevail.”

Federal Pre-Budget Submission The FIC submitted five proposals to the federal government’s Finance Committee pre-budget submission stage, including the continuing effort to revise line 33099 of the federal tax form to allow gym memberships to be included as a medical expense.

“The overwhelming evidence shows that physical activity dramatically reduces healthcare costs,” says Hardy. “A major study by accounting firm Deloitte, released in 2022, found that investing $2000 in helping a Canadian get active would provide a ROI within one year - this was measured in terms of less doctor’s office or hospital visits, reduced rates of absenteeism or sick leave, and reduced costs of treating illness.”

In a separate budget recommendation, FIC recommended a $500 physical activity tax credit for seniors.

“Active aging and longevity are one of our top industry trends, and we know that the number one reason seniors are admitted to hospitals is due to falls,” says Hardy. “We are asking the government to invest in helping seniors join a gym, hire a trainer, and improve not just their lives, but their health span. We know that physical activity is fundamental every day for the rest of our lives. Our health isn’t something given to us - we have to

work for it. The fitness industry, and all fitness professionals, are partners in health.”

OUR NUMBER ONE PRIORITY IS TO HELP THE FITNESS INDUSTRY GET BACK TO PRE-PANDEMIC LEVELS IN 2024.

The FIC also proposed a long-term goal - alongside FIC’s major partner, Matrix Fitness Canada, to build a brand-new fitness and wellness facility and active meeting room as part of the Centre Block renovation. “There are great FIC facilities right outside parliament, but we want to make sure every Member of Parliament, and their staff, can achieve a healthy lifestyle. We know from our lobbying efforts and our regular meetings with MPs that when elected, their lifestyles change dramatically. They work more hours each day, eat out more often, their stress levels rise, and they become much more sedentary. It is essential that they lead by example and take the message of the importance of physical activity back to their ridings,” says Hardy.

“The Centre Block renovation will not be completed until 2030, but when it is we hope to have an FIC facility in place.”

FIC Supports Provincial Coalitions in Budget Submission and Pilot Projects The most exciting update comes from British Columbia where FIC, the British Columbia Parks and Recreation Association and Pacific Blue Cross - the largest benefits insurer in the province - have committed to work together to convince the BC Nurses Union to commit to subsidized gym memberships for all nurses in British Columbia. BC Public Health, the FIC, and the Ministry of Health are preparing a business case estimated at $15 million dollar investment by the BC Government to track improvements in physical activity and

reduced rates of absenteeism, and improved physical and mental health.

In Quebec, a race has begun for municipalities to compete to become the fittest city in Canada. Mayors and government officials have contacted FIC to help them achieve this goal stay tuned!

FIC Focused on Research, Innovation and Education for 2024 FIC was proud to contribute to the IRSHA 2023 State of the Industry Report for Canada and continues to collaborate closely with global partners to gather data and resources that will help business owners grow, adapt, and thrive. As a part of this objective, FIC launched a monthly “mastermind” educational series, tapping the insights and talent on marketing from leaders at the Fitness Industry Suppliers Associations (FISA), answering top HR questions from leading Canadian recruiter Hire Ground Talent, and becoming more profitable in 2023, from Two-Brain Business. FIC has developed a series for 2024 that will explore the use of AI in growing your business, and how gyms can create a culture of member retention using Tik Tok and Instagram.

“The FIC is using the incredible talent we have within our association, and finding like-minded partners who are all after the same goal: To make Canadians healthier and fitter, and ultimately to reduce healthcare costs in Canada,” says Hardy. “Fitness business owners have proven their resilience many times over. We are now ready for the next phase thriving.”

Erin Phelan is the owner of The Erin Phelan FitFam, a virtual fitness community with live group training classes.

She is also the communications lead for the Fitness Industry Council of Canada.

canfitpro November/December 2023

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JOURNAL

VARIETY IN FITNESS SERVICE DELIVERY

IS IT SPICING THINGS UP OR CREATING INCONSISTENCY?

By Brittany Todd As a fitness director, one of the greatest challenges I face in terms of group fitness and personal training staff development is navigating the fine line between standardizing fitness service delivery practices and allowing space for individual coaching freedom and expression. When evaluating my staff development procedures, I consistently find myself weighing the cost-benefit of these polarizing approaches.

On one hand, standardization of fitness service delivery practices breeds quality control for the operation and patrons. On the other hand, individual expression potentially brings out the best in fitness staff, which often trickles down to positively impacting the member experience.

22 canfitpro November/December 2023

So, which approach yields the greatest success in fitness service delivery? To answer that question, let us consider both sides of the coin.

Benefits of Fitness Service Delivery Standardization One benefit of standardizing fitness service delivery practices is that it enhances quality control from a management standpoint.

Specifically, members and management can rest assured that whether they attend Tina’s 5:00 p.m. cycling class or Tony’s 7:00 a.m.

Zumba class, they are going to have an overall positive and professional experience.

From a frontline fitness employee’s perspective, standardizing fitness service delivery practices can help to eliminate the guess work

for performance success. In my experience working as a trainer and instructor in locations with clearly defined and standardized coaching protocols, this high level of standardization added structure and ease for me.

The explicit and firm coaching guidelines dictated exactly what I was expected to deliver and communicate in each of my personal training sessions and group fitness classes. This provided me with a clear formula for success at that specific location.

Downsides of Fitness Service Delivery Standardization While standardized fitness service delivery practices may facilitate a greater level of employee success from a management perspective, one

potential downside of this course of action is that employee engagement may be harder to maintain.

Many fitness professionals enjoy the creativity and freedom of expression that they can display through designing, coaching, and programming their classes and sessions according to their desire.

Thus, by removing this creative outlet, managers risk diminishing employee engagement and retention.

From a management standpoint, fitness service delivery standardization can also be very time consuming and labor intensive to enforce.

Managers must constantly evaluate, monitor, and reinforce staff to ensure that they are successfully staying within the location’s standardized

branding protocols.

In my experience working as a fitness manager in locations with highly standardized fitness coaching protocols, it was incredibly challenging to consistently monitor all employees and ensure that they were communicating according to the established branding standards.

Thus, my role quickly transformed from that of a manager responsible for employee development and support, to a word police closely monitoring their individual communications.

Benefits of Individual Coaching Expression One benefit of providing fitness staff with creative freedom to establish their own service delivery practices and structure is that this provides

an opportunity for employees to showcase their areas of expertise, interest, and personal flair.

For example, I previously managed a location in which one of the personal trainers began each of his personal training sessions by having the client briefly repeat a few positive affirmations before beginning the day’s workout.

This trainer’s philosophy was that a positive mindset was the most important asset needed for a quality workout, so he wanted to ensure that his clients were in the appropriate mental space before officially beginning the training session.

While this introductory phase was quite different from the practices of the other trainers as well as from canfitpro November/December 2023

23

anything that I have ever witnessed, his clients genuinely enjoyed the uniquely personal experience that this aspect offered for their training sessions.

Downsides of Individual Coaching Expression Conversely, in organizations where too much creative freedom is permitted, I have also personally witnessed pure anarchy ensue from coaches left to their own best practice standards.

In such instances, inappropriate and inconsistent music was played during sessions and classes because the musical content guidelines were not standardized.

Safety issues arose more frequently as each fitness employee used their own, “best judgment,” to determine what was considered safe or appropriate for the population.

There were also significant differences in instructional procedures from one class or training session to another which produced inconsistency and uncertainty in the member experience.

So, this leads us back to the original question at hand: Which approach yields the greatest success in fitness service delivery? In my experience, I have found a combination of both approaches to be most impactful.

To effectively balance delivery standardization with creative freedom, I recommend that fitness managers start by creating a list of their non-negotiables when it comes to fitness service delivery procedures.

Non-negotiables include elements such as safety protocols, communication strategies, brand consistency, and class formatting structure that must be firmly standardized for greatest impact.

These non-negotiables serve as the

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concrete elemental boundaries for which your staff cannot omit or adjust when conducting their sessions and classes.

within the boundaries of your nonnegotiable elements is open for staff to incorporate their individuality and creative expression.

NON-NEGOTIABLES INCLUDE … SAFETY PROTOCOLS, COMMUNICATION STRATEGIES, BRAND CONSISTENCY, AND CLASS FORMATTING STRUCTURE…

It is important to note that the amount and type of non-negotiable elements will vary based upon the location, environment, and population in which you serve.

For example, a general overview of my non-negotiable elements are as follows: • Every group fitness class or personal training session must begin with a formal introduction and welcome, overview of the day’s workout, and explanation of any safety information.

• The session or class must then transition into dynamic warmup lasting a minimum of five minutes including movements that are specific to the workout focus for the day.

• The main body of the workout must feature music with appropriate content, tempo, and volume for environment and space.

• After the main portion of the workout is completed, staff must transition into a cool down lasting a minimum of five minutes.

• The session or class must conclude with a formal sign off thanking the participant(s) and providing additional post-workout recovery information.

All new hires on my team are trained in-depth on this protocol, and regular staff evaluations are conducted to ensure compliance on these nonnegotiable elements.

Once the non-negotiables have been determined, the space for staff personalization can be established.

Everything else related to fitness service delivery that clearly fits

For example, in more recreationalbased fitness locations, the level of standardization amongst fitness service delivery may be a bit more flexible as the environment supports and encourages high levels of individuality and creative expression.

However, in more corporatized fitness locations, the level of service delivery standardization may be more rigid to ensure a controlled and consistent member experience between multiple locations.

The most important thing for fitness managers to consider when establishing service delivery protocols is what types of coaching communication your population responds best, and what procedural conditions bring out the greatest success in your fitness staff’s performance.

Using this information, managers can tailor their fitness service delivery protocols to best suit everyone’s needs.

Brittany Todd is the Owner and Founder of Fluorescent Fitness, where she works to provide customized fitness and wellness trainings and solutions for organizations and fitness professionals.

Brittany is an accomplished presenter, a published author of a fitness book, research studies, accredited fitness educational programs, and fitness editorial content.

BUSINESS

MEMBERSHIP

Solutions Designed to Support your Business Becoming a Business Member is FREE Exclusive discounts and exclusive access for events Level up to a Gold membership to unlock additional business benefits Receive unique discount codes for you and your staff to stay certified, learn, and network Sign up as a recognized Host Facility for courses - and recruit top talent

Contact us today to sign up canfitpro.com/fitness-business canfitpro November/December 2023

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JOURNAL

The Ultimate Pricing Guide for Fitness Studios CONQUERING THE PRICING CONUNDRUM FOR YOUR STUDIO AND ITS SERVICES No matter what level of experience you have, or how passionate you are about helping people make lasting changes in their lives, there is one huge challenge all fitness business owners must overcome to be considered truly successful — pricing! It is a pivotal aspect of running 26 canfitpro November/December 2023

a successful fitness studio, and it can make or break your business.

Setting the right price ensures that you can cover your costs, generate profit, and maintain a healthy cash flow.

Overpricing can lead to lost sales, while underpricing can erode margins

and harm how you are perceived as a brand.

Price often influences how customers perceive the value of your product or service. So, if your price is too low, customers may doubt the quality. On the other hand, if it is too high, some customers may feel it is overpriced.

your prices when needed. By adapting to what is happening in the market, you help yourself to stay in the game for a long time.

By now you are probably thinking this all sounds a little stressful — and we

FINDING THE RIGHT PRICING HELPS CREATE A POSITIVE PERCEPTION OF YOUR STUDIO AND ITS SERVICES. get that. Striking the perfect balance between profitability and attracting clients can be a little tricky at times, and it does involve a calculation or two.

But fear not; we are here to walk you through it in the easiest, most straightforward and comprehensive way possible with our latest in-depth guide.

In the guide, we provide all of the necessary insights into conquering the pricing conundrum for your studio and its services. Whether your studio specializes in group classes, personal training, or a combination of services, this guide is tailored to address your specific needs.

So, if you are ready to refine your fitness studio’s pricing strategy, wait no longer!

FREE Download: The Ultimate Pricing Guide for Fitness Studios

Finding the right pricing helps create a positive perception of your studio and its services. And your reputation as a studio is something that you cannot put a price on!

But, of course, there is more to perfecting your pricing than just

picking a number and sticking with it.

Different pricing strategies can cater to different customer segments. For some services, it may make sense to charge a flat rate, for others an hourly rate. Then there are things like tiered pricing and discounts to consider. It is important to be flexible, and to adjust

ABC Trainerize is a member engagement mobile app and software platform that allows coaches and fitness businesses to expand their reach beyond their physical space, better connect with members, and digitize the training experience.

By combining fitness, nutrition, and habits with online coaching, ABC Trainerize helps coaches drive deeper behavioural changes and healthier lifestyle decisions.

canfitpro November/December 2023

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JOURNAL

Freemotion And the Power of Connected Fitness FREEMOTION’S 22 SERIES CARDIO MACHINES CREATED A HUGE SPLASH WHEN THEY WERE FIRST INTRODUCED IN 2020 – AND THEY HAVE BEEN CREATING WAVES ACROSS THE FITNESS INDUSTRY EVER SINCE The 22 SERIES is the only interactive, fully immersive, connected cardio experience available for health club and gym operators. It combines

28 canfitpro November/December 2023

innovative auto-adjusting technology with engaging on-screen workouts provided by iFIT – the world’s leading digital fitness platform – providing a

unique training offer that will ensure members stay inspired.

Once a member experiences the auto-

they are hooked. And as there are tens-of-thousands of immersive, interactive, on-demand workouts available at the touch of a button on the iFIT platform, they will stay hooked.

The 22 SERIES was created with the end user, the exerciser, at the heart of the design process. Freemotion used its insights and knowledge to create what people would love to have in a piece of cardio equipment. The result is a meticulously designed and developed, engaging, immersive, and personalized experience like no other.

Content is king (and queen) Rather than use content as a distraction to take people’s minds away from exercise (like so many other suppliers do, offering TV screens with entertainment and streaming services), Freemotion has placed world-class content at the heart of the training experience.

The unique style of virtual coaching developed by iFIT, working in sync and alongside the interactive, auto-adjusting technology of the Freemotion equipment, is what separates the 22 SERIES cardio line from other content-driven cardio equipment.

As the iFIT workout begins, the on-screen coach is not just giving instructions; they are delivering other educational insights. They describe the purpose behind the workout and how the user will progress with each session. They share interesting information about the workout location and genuinely interact with the environment they are in.

adjusting technology that controls the speed, incline/decline, and/or resistance and matches it with the terrain they see displayed on-screen,

Combined, this makes the user feel as though they are “inside the workout,” experiencing every footstep or pedal stroke; completely immersed and totally engaged. By mimicking those true-to-life interactions, iFit workouts build deeper connections with members to keep them motivated and coming back for more.

Keeping members connected In addition to its innovative design and interactivity, the 22 SERIES takes connectivity to an entire new level and provides clubs with the only truly complete, 360-degree omnichannel experience. This is possible due to Freemotion being a subsidiary of iFIT Health & Fitness Inc. – a family of brands which includes NordicTrack, ProForm, Weider, and Sweat – making it part of the #1 health and fitness platform in the world.

Clubs which invest in the 22 SERIES can offer their members a fitness journey which is not limited to the bricks and mortar facility. Through their iFIT membership, exercisers can start their journey at the club on the 22 SERIES equipment and continue it at home on NordicTrack or ProForm treadmills, indoor bikes, ellipticals, rowers, and climbers. Or, if they are on the go or training outdoors, they can tap into iFIT on any mobile device.

There is limitless choice and something for everyone. From HIIT workouts and yoga classes to strength conditioning and more, iFIT members can choose when, where, and how they work out with the iFIT mobile app.

Through the interactive Freemotion equipment and the iFIT membership, clubs remain at the heart of the iFIT journey, by being the central point and place where members return to.

It means that facility operators can create a digital solution that allows them to reach out and engage their members wherever they are and to make sure they become loyal customers.

For over 20 years, Freemotion from iFIT has set the industry standard in fitness equipment and technology.

Freemotion leads the way globally in immersive, personalized fitness with experiences that redefine cardio, and strength training for the new generation of interactive, connected fitness.

canfitpro November/December 2023

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JOURNAL

Introducing the Precor Resolute™ Multi-Stations A BLEND OF CONTEMPORARY DESIGN WITH ROBUST PERFORMANCE BUILT FOR ALL LIFTERS

By Erica Tillinghast Strength training continues to accelerate as a dominant industry trend. By every measure, fitness

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facilities are making more space for strength and functional training equipment, and cable-based multi-

stations sit at the crossroads of selectorized strength, free weights, and functional training. Resolute Multi-

Multi-Stations, Precor undertook a comprehensive dialogue with operators and exercisers to understand the performance expectations of both groups. This audience of leading operators and seasoned lifters inspired the innovation present in all these stations.

For operators, the robust components are designed for longevity and effortless replacement so that each station maintains its pristine appearance and exceptional performance for years to come.

Each station underwent extensive testing, including five months of non-stop heavy lifting by our quality test robots, and are tested to six times the full weight stack load. They leverage shared parts with other Precor Resolute Selectorized Line components to simplify maintenance, and that focuses on minimal adjustments to increase reliability.

Stations bring forward the latest and greatest innovations in this category – truly flexible design, a striking appearance, and an uncompromising experience for lifters.

With sleek, contemporary design that commands attention, the new Precor Multi-Stations create a focal point for any strength training zone.

Notably, these stations balance premium aesthetics with space-saving design that better fits into increasingly crowded strength spaces. Beyond their visual appeal, these stations promise minimal maintenance and the proven durability of other Precor Resolute line products.

Built for the Best In conceptualizing their new

For exercisers, the stations cater to both seasoned weightlifters and newcomers. Resolute Multi-Stations incorporate five cable-based exercise stations, two storage stations, and a blank shroud option (ideal if a station will be up against a wall and one side of it will not be usable). Ingenious features such as integrated add-on weights and functional accessory storage bay options give exercisers a complete suite of tools, and dedicated digital device storage allows exercisers a place for their phone in a premium location so they can actively engage with their content while they train.

Modular Design That Fits Your Business As operators expand their strength floors and attract a more diverse group of strength training members, investing in equipment that fits their exercisers now and in the future is paramount. The new Resolute Multi-Stations configurator on precor.com allows facilities to create a modular structure that meets their unique space, design, and training

requirements. Operators can choose their frame and upholstery colors, and then select the type, number, and location of each multi-station tower.

Even better, they can choose the location of each exercise or storage station around each tower.

Once a design is set, operators can rest easy knowing that Resolute MultiStations will remain flexible far into the future. As facilities floor plans evolve, it is always possible to modify the design and add or relocate exercise stations.

Uncompromising Strength The Precor Multi-Stations epitomize a fusion of aesthetics and performance, presenting an exquisite visual appeal while delivering unwavering functionality. Each station is a testament to meticulous design and development, aligning with the expectations of lifters, fitness, and operations staff. The stations, characterized by reliability, userfriendliness, and robustness, are engineered to withstand the rigors of intense workouts.

Witness firsthand how Precor Resolute Multi-Stations elevate your strength training offerings, seamlessly anchoring your fitness space with their contemporary allure and future-proof versatility.

To learn more visit precor.com/ strength/functional-selectorized or contact Precor at 800.347.4404 or commsls@precor.com.

Erica Tillinghast, MS, BA, CPT, brings 20 years of fitness industry experience as a marketing leader, international presenter, product and curriculum designer, and fitness educator. She is the Director of Brand, Wellness, Science, and Programming at Precor. canfitpro November/December 2023

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JOURNAL

LEADS EVERY DAY AND NEW CLIENTS EVERY WEEK 3 STEPS TO GENERATING AWESOME HIGH-QUALITY LEADS

By Sean Greeley Are you great at delivering results, but marketing by jumping straight into struggling to find and sign up more doing a bunch of random activities. clients?

“Let’s have trainers post more social You are not alone. content!”

“Let’s buy a new software tool that will Most fitness businesses plateau solve all our problems!” because they are not generating the “Let’s hire a marketing agency quality and quantity of leads needed and throw cash at Facebook and to hit their goals.

Instagram ads!”

How can you fix this problem? Let us dive in.

Step 1: Upgrade Your Messaging and Positioning Beginners try to fix their poor 32 canfitpro November/December 2023

If you have been down this road before, been burned, and/or still find yourself dealing with the same leads problem in your business… I am going to recommend a different approach.

Start by taking a step back and doing the critical work on upgrading your business and marketing strategy FIRST. Better strategy = less wasted energy and effort.

Here are the top three questions you must invest time finding better answers to: WHO is your perfect client? (Perfect Client Avatar) WHAT does success look like for them? (Value Proposition) WHY should someone choose your business over the competition?

(Positioning Statement)

“Let’s offer a 21-day kickstart challenge.”

“Let’s offer an 8-week challenge.”

“Let’s do body fat assessments and free scans.”

“Let’s do a 12-week new year, new you challenge… again.”

This is exhausting and confusing for all. You are slinging offers at the wall like spaghetti hoping to see what sticks.

Your market gets confused about who you are, what you do, and how to engage with you.

Your team has no idea what is going out the door with marketing, and when someone calls in on the phone or shows up at your front door, they do not know what they are talking about.

There are four proven offers we see success with across the board.

• Free trials - Most often used with group class models. On the surface this makes sense because you are already delivering a class and it is an easy offer to get a click and capture a lead. Unfortunately, most of the data shows this offer is usually terrible for actual sales conversions into new long-term clients/members.

Do not waste your time, money, and burn out your team doing random acts of marketing until you have the rock-solid messaging and positioning clear for your business.

Step 2: Simplify Your Offer and Funnel One of the reasons why traffic to your business (website, phone, or walk-in) does not convert into new leads and prospects is because of your offer and funnel.

I see many fitness businesses constantly trying to test and reinvent the wheel here.

• Paid trials - Charge a small fee to get some time experiencing services. Works well when your prospective client lacks the confidence to make a commitment and investment in themselves.

Focus on helping them get micro wins to build their belief system required for conversion at the end of the trial period. Good all-around offer but requires a lot of operational management and tracking all the way through the trial period to maximize conversion on the back end into long-term clients/members.

• Free consults - Invest more

time upfront in discovering a prospective client’s motivation, challenges, goals, and gap.

Generally, the best all-around go-to sales conversion system and drives better retention because clients understand what they have bought, how to succeed, and they are fully committed to the journey.

• Paid evaluations - Works great with high-ticket offerings and premium service businesses. Also, any type of athletic training or physical therapy type programs where assessing prospective clients’ needs is really important to make the right protocol recommendations.

Here is my best advice: → Review the list above. → Pick one offer. → Train your team on how to track, manage, and fulfill it to convert. → Keep things VERY simple. The simpler the better. → Then advance to the next step.

Step 3: Ramp Up Your Lead Generation Systems If you have gotten step 1 and 2 right, then you are ready for step 3. This is where you turn the marketing machine on (because everything else is just setup work to this point).

What does ‘turn the machine on” mean? It means generating traffic to your website, phone, and doors.

Which lead generation marketing activities should you start with?

• Ads? • Social media?

• Events?

• Partnerships?

• Networking?

• Referrals?

• Direct mail?

• Print advertising?

It is enough to do your head in.

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For studios and gyms, here is how I recommend you make your plan of attack: 1. Local Search - there are already more people looking for your services than you can fit into your business. Where are they?

Searching in local directories like Google Search, Yelp, Apple Maps, Next Door, and more. The hottest prospects go shopping “wallet in hand” reading online reviews and then give you a call. Can your business be found when they go looking? You are either at the top or you are invisible.

2. Content Marketing - Prospects want low risk, easy ways to scope out your brand. They see a social post; they click on your profile/ account. What type of content are you sharing? Does it support awareness/connection, expert positioning, and feature client results/proof? Get a content plan and production system in place. Focus on one platform. Do not burn energy trying to be an influencer. Focus on generating leads for new clients.

3. Organic Marketing - Having a foundation of solid no-cost marketing tactics with referrals, networking, and signage is key.

Simple works. Consistency with

CONTINUING

EDUCATION

COURSES

34 canfitpro November/December 2023

execution is key.

4. Partnerships - There are many other companies, professionals, and brands already serving your ideal client avatar. Aligning with them builds your brand authority and credibility and opens great comarketing opportunities to their list of customers, patients, and clients.

Consider making special offers, running events together, and more.

5. Paid Advertising - Do not go here unless you are A) in a presales and marketing cycle for a new facility or B) generating at least $10-15k+/month from the first three strategies. But when you are ready, start with Google search campaigns, Google LSA ads, Facebook/Instagram Lead Forms, and then Google retargeting (in that order). If you work with business professionals, consider LinkedIn. Depending on your stage of business and growth goals, you may only need three of the five lead generation systems in play to get the job done.

But no matter what systems you are using, consistency wins.

Summary If you want to grow your client base and revenue, you need more highquality leads.

Generating higher quality (and greater quantity!) leads comes from good marketing strategy, systems, and tools.

Do the right work ON your business… every single week.

Make a commitment to invest the time, energy, and effort needed to change the trajectory of your business (and life).

Get support where needed.

Whatever you do... do not stay stuck and burn out.

The work you do changes lives and matters.

It is time to grow!

Sean Greeley, NPE Founder and CEO, has an unrelenting passion for empowering fitness entrepreneurs to create the income and lifestyle they want. Since 2006, NPE has helped over 53,000+ fitness businesses in 96+ countries grow to the next level. Ready for more leads, clients, and profit in your business?

Download NPE’s Leads Every Day Playbook™ now at npefitness.com/leads-canfitpro

FITNESS INSTRUCTOR

SPECIALIST FIND A COURSE

DIVERSITY, EQUITY & INCLUSION

LESSONS LEARNED FROM KARACHI TO CANADA A UNIQUE INSIGHT INTO A SHARED WOMEN’S REALITY

By Salwa Qadir Bastaki

38 canfitpro November/December 2023

GREETED BY THE BUSTLE OF CROWDS AT THE AIRPORT OF KARACHI, PAKISTAN, A WAVE OF INSECURITY BLEW OVER ME. Throngs of lean and petite men and women watched me and my children as we exited the airport and arrived on the streets of Karachi, four years from our previous visit.

The insecurities of my childhood - a constant reminder by society and well-wishers that as a woman, all my best prospects were hinged on not being too tall, too short, too big, too thin, too muscular, too weak surprised me. Ten years of working in the Canadian fitness industry, and five years of preaching the benefits of strength and hypertrophy, especially to South Asian women, I was taken aback by how I felt “larger” and a little worried I would be perceived as being an inadequate fitness professional in Pakistan.

ONCE I HAD THE COURAGE TO LET GO OF THE FEAR OF WHAT PEOPLE THINK, IT OPENED NEW AND EXCITING AREAS IN MY FITNESS JOURNEY AND CAREER. The next day, while working out in a co-ed space, I noticed something different. I noticed people look at me and then look away. Stares did not linger as they used to. No one approached me on the gym floor as they used to. I was not feeling the dreaded male gaze, the one that makes you feel unsafe and had single-handedly limited my freedom as a child.

Was it my size? No. It could not be my size because I can still be considered not thin enough, not muscular enough, not strong enough, not impressive enough. So, what was it?

I often feel that working at a busy

women’s-only gym in Mississauga for 10 years has offered me unique insight into a shared women’s reality.

One of the most rewarding experiences of being a personal trainer is offering people the opportunity to be vulnerable.

Sometimes the questions we ask our clients to help guide our program or coaching can be one’s that no one has ever asked them, or they may have never asked themselves. Our neutrality to their situation and our responsibility to help them be the best version of themselves allows people the opportunity to share thoughts, experiences, and opinions they may have never voiced.

Over these 10 years, I have had the opportunity to hear incredible stories. Stories of immense sadness and happiness, of resilience and perseverance. Stories like those of immigrant women who have lost children in war to those stuck in fearful marriages; of women finding entrepreneurial success to those breaking social and mental barriers to find their voice.

And over this time, I have come to realize one reality: women’s challenges are all the same. They are the same across all countries, cultures, heritages, socioeconomic backgrounds. Some of us are given more challenges, complexities, and layers than others and they may be masked differently, but at its core, women’s challenges are all remarkably similar.

So, what had changed since the last time I had come to the city I had grown up in? One intrinsic quality I had consistently seen in courageous and successful women across all backgrounds and cultures that show up at my gym in Mississauga: confidence.

Confidence is a quality that may be hard to attain, but once there, it

I NOTICED SOMETHING DIFFERENT. I NOTICED PEOPLE LOOK AT ME AND THEN LOOK AWAY. STARES DID NOT LINGER AS THEY USED TO. has the power to take you to all the places you want to go. It comes with time and concentrated effort; with identifying the strings that are tying you down and the courage to cut them; with the ability to recognize that self-doubt is natural and present in even the most successful people and the belief that the more you experience, the better you get.

There was confidence with how I moved on the gym floor. The narrative that I had been fed - that women who are the lightest are the most prized - had been holding me back, stalling my progress in my journey to get stronger as a coach and a person. Once I had the courage to let go of the fear of what people think, it opened new and exciting areas in my fitness journey and career. There are still times of doubt, but now it comes with the reassurance of “look at how far I have come.”

During the three weeks I spent at multiple gyms in Karachi, there were only two people who approached me on the gym floor. And both times to ask, “Are you the trainer here?”

Salwa Qadir Bastaki has been a personal trainer for over 10 years and is currently the Personal Training Education Instructor for GoodLife Fitness Women’s Only facilities. She is a mom of two, a Provincial Referee for the Ontario Powerlifting Association, and passionate about empowering women through strength training.

canfitpro November/December 2023

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BUSINESS

Insurance: Something You Can Not Afford to Overlook THE SECURITY YOU NEED TO PROVIDE THE FINEST SERVICE POSSIBLE AND PROTECT YOU AND YOUR BUSINESS.

By Murray Mackenzie TO BE ABLE TO CONFIDENTLY OFFER VALUABLE CLIENT SERVICE, ONE MUST ENSURE THEY HAVE ADEQUATELY PREPARED THEMSELVES. It is crucial to ensure that those working in the fitness business shield themselves from lawsuits coming from operating a gym or working as a trainer/instructor in this increasingly litigious society. Finding suitable insurance coverages at a reasonable price can be difficult. Those of you who have already taken advantage of our program that provides preferred rates and coverages for canfitpro members are already aware of its extensive coverage and affordable costs. However, we acknowledge that many people enter the business 40 canfitpro November/December 2023

every year, particularly following COVID-19, as well as those who may have previously chosen not to take insurance.

The repercussions of having insufficient or no insurance are something you cannot afford to overlook. Every day, accidents take many different forms, including personal injury, equipment failure, slips and falls, and issues arising out of liability based on expert advice.

Being fully insured gives you the security and assurance to provide your members and clients with the services they require, knowing that you will be sufficiently covered in the event of an accident. A thorough insurance program provides the security required to know that these risks are adequately protected.

No business in the fitness sector is immune to these possible exposures.

A THOROUGH INSURANCE PROGRAM PROVIDES THE SECURITY REQUIRED TO KNOW THAT THESE RISKS ARE ADEQUATELY PROTECTED. Gallagher takes pride in being able to provide coverages for all types of operations in the fitness industry as the exclusive insurance provider endorsed by canfitpro. Our special rates, which are only available to canfitpro members, cover everyone, including owners/operators of fullservice fitness facilities and fitness professionals who work at clients’ facilities, operate in-home studios,

Visit

ajg.com/ca/canfitpro for more information about our best rates for canfitpro members!

work with children or the elderly, or perform CPR. Since we first launched the program nearly 15 years ago, it has undergone multiple updates to keep up with Canada’s constantly evolving fitness landscape. The solution for fit pros offers automated policy issuing as well as online insurance application.

You only need to provide your canfitpro membership number and a few minutes of your time.

Additionally, the online system can be used to purchase coverage for in-home studios. Our program provides outstanding service and assistance, and the process is quick and easy. The information is gathered on an application for fitness center/ gym protection, and a price is subsequently generated depending

on the information provided. We take great pride in covering all GoodLife Fitness centres around the country.

Gallagher provides customer service in both English and French, and the same program, which includes 24/7 claims help, is available across Canada. Those who are at least 18 years old, Canadian citizens, current canfitpro members, and holders of a valid professional fitness certification from canfitpro or another recognized fitness association are eligible for this program.

Thank you for taking the time to learn about our services if you are new to our program. As we continue to offer the broadest coverage at the most competitive prices for our present customers, we sincerely appreciate

your patronage. The ability to manage a professional, long-lasting, well-run business while having the security you need to provide your customers with the finest service possible depends on having comprehensive insurance coverage.

Murray Mackenzie, C.I.P., B. Comm., is Senior Vice President of Commercial Insurance at Gallagher, specializing in fitness, manufacturing, construction, and trucking industries. Murray has been working in the insurance industry for over 35 years. He is an honours graduate of McMaster University. Contact him at Murray_Mackenzie@ajg.com or visit ajg.com/ca/canfitpro. canfitpro November/December 2023

41

BUSINESS

MENTORSHIP: ENCOURAGING CHANGE AND SUCCESS

FINDING A MENTOR CAN BREAK DOWN BARRIERS AND ENCOURAGE TRANSFORMATIONS IN LIFE AND BUSINESS

By Trish Tonaj MENTORSHIP, BY DEFINITION, IS AN EXCHANGE OF INFORMATION BETWEEN TWO PEOPLE OR GROUPS OF PEOPLE.

42 canfitpro November/December 2023

It starts a new conversation and creates a foundation for both collaboration and business innovation while encouraging change and transformation.

We often work in isolation from our colleagues and do not pencil in the time to compare notes, discuss specific deliverables, and key performance indicators to

monitor our success. There are now companies and organizations building incubators of support for current and emerging leaders using mentorship as a platform to encourage innovation, collaboration, and outside the box thinking by starting new conversations.

Inspiration is gained through a willingness to learn, fueled by a passion to succeed while making a positive contribution to our individual well-being.

The relationship becomes a way to quantify our ongoing success by keeping track of deliverables and performance indicators. An effective tool when looking for ways to ensure that we meet targets.

The concept for mentorship is becoming an effective tool when breaking barriers and encouraging personal and professional success.

We exchange information based on both life and business experience that crosses barriers of age, gender, and ethnicity. A positive energy exchange that is win-win.

Here are three types of introductions to consider:

Who is a mentor?

A mentor typically is the individual sharing information to the benefit of the mentee - someone who is interested and willing to learn new skills to support their own personal journey for success. Based on sharing stories, we establish a connection and discuss assorted topics that encourage change and build confidence.

We find mentors in all walks of life. Someone we meet through a personal introduction or admire through our social networks. If you are looking to learn something, we often call upon someone we consider an expert in that field to share their knowledge. A mentor simply establishes a new way of communication within our network. I encourage you to Google a person whom you have always respected. I am sure you will find they have had a mentor who provided guidance and support.

How do you choose a mentor?

There is no doubt these relationships are based on a personal connection with a foundation of trust and integrity. The mentor and mentee often have common interests and are like-minded individuals.

Most often, we understand the benefits of mentorship but most of us have no idea how to build an effective relationship. The biggest obstacle seems to be how to establish a connection.

…MENTORSHIP IS NO LONGER A LUXURY BUT A NECESSITY… 1. Organic This may be as simple as an introduction at a networking event or business meeting. You establish a connection and approach the individual to meet periodically and share stories.

2. Referral An introduction from a colleague or friend who creates a solid connection. This quickly establishes trust through the person who has taken the time to facilitate the referral. Both parties agree to meet based on a personal recommendation.

3. Formal You will find a number of organizations offering formal programs through various business models. Most often, the mentor volunteers their time and is paired with a mentee who has shared interests in the same industry, product, or service. A terrific way to meet individuals outside of your network.

Each of these introductions are effective and at times work in tandem, offering input that builds confidence.

Meeting weekly, monthly, or quarterly leads to creating a formal agenda

with specific goals and objectives.

The duration of each discussion is based not only on the time and availability of each participant but the overall objective or long-term goal.

Conversations encourage outside the box thinking and confirming topics of discussion beforehand ensures you have both had time to prepare and discuss relevant information.

Meetings often become an invaluable resource when you have a great idea or simply looking for validation when making a lifestyle change. I have known highly successful individuals who established life-long friendships with their mentor that follows them throughout their career.

As a side note, one benefit over time is the relationship often becomes symbiotic as the roles become less defined and the information shared benefits both individuals.

Our ability to meet and share stories is an immensely powerful tool in the growth and development of not only our business but willingness to become better people. There is a school of thought where mentorship is no longer a luxury but a necessity as it provides an opportunity to brainstorm innovative ideas that contribute to not only the success of our business but lifestyle choices that lead to a more fulfilling life.

As we embark on planning for 2024, perhaps it is time to find a mentor… someone who will contribute to your ongoing success!

Trish Tonaj is a certified personal trainer, master coach, author, and speaker on mentorship.

She is the founder and host of shareyourstories.online, a marketing portal in support of entrepreneurship and sharing great ideas.

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Photo Credit: IVIVI Media

MOTIVATION COACHING & CLIENT SUCCESS

A Fresh Perspective on Motivation

ELEVATE YOUR COACHING GAME WITH FIVE INNOVATIVE METHODS OF MOTIVATION

By Jessica M. Maurer INDIVIDUALS’ EXPECTATIONS AND CHALLENGES IN PURSUING FITNESS GOALS HAVE EVOLVED SIGNIFICANTLY IN OUR RAPIDLY CHANGING CULTURAL LANDSCAPE.

serve as a mentor, guide, and source of unwavering support, assisting clients in navigating the complexities of their daily lives. This expanded role underscores the need for a fresh perspective on motivation.

Research shows that people are becoming less driven by scale-based victories and are more interested in well-rounded wellness. Your influence extends far beyond the gym floor as a fitness professional or coach. You

Traditional fitness motivational techniques such as the promise of weight loss and scare tactics fall short of meeting the dynamic demands of today’s society. The pace of life, the influx of information, and the diverse

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range of commitments that clients juggle require a more nuanced and personalized approach to motivation.

It is imperative to embrace innovative methods that captivate and inspire clients and resonate with their aspirations, fostering a deeper and more sustainable commitment to their wellness journey.

As fitness professionals, it is imperative that we shift our focus away from employing negative

motivational tactics, and instead, embrace positive approaches rooted in intrinsic motivation. These contemporary methods foster a deeper connection with the body and promote a sense of body positivity rather than inducing guilt. By cultivating a supportive and uplifting environment, we can inspire individuals to embark on their fitness journeys with a genuine sense of self-empowerment and a profound appreciation for their own well-being. This change in thinking encourages sustainable and fulfilling progress in one’s fitness endeavors.

By expanding your motivational techniques, you position yourself better to serve your clients’ diverse needs and aspirations, propelling them toward enduring success in their pursuit of health and wellness.

Let us explore five innovative methods of motivation that can help you elevate your coaching game.

1. Gamification Gamification is a powerful tool that leverages game design elements in non-game contexts. In fitness, this means turning workouts into fun and interactive experiences. Introducing challenges, leaderboards, and reward systems will encourage healthy client competition. These experiences can create a sense of accomplishment and foster a more engaging fitness environment. Consider simple challenges like a race to the most classes or sessions attended in one month, or a scavenger hunt in your facility.

2. Mindfulness and Mental Health Integration The mind-body connection is a crucial aspect of fitness that has gained more recognition. Incorporate mindfulness practices such as meditation, deep breathing exercises, and visualization techniques into your coaching sessions. Encourage your clients to focus on their mental well-being alongside their physical progress. Individuals who feel mentally balanced are more likely to approach their workouts enthusiastically and determined. Consider using guided mediations provided by external

sources such as Headspace or Calm if you do not feel comfortable leading them yourself.

THESE CONTEMPORARY METHODS FOSTER A DEEPER CONNECTION WITH THE BODY AND PROMOTE A SENSE OF BODY POSITIVITY RATHER THAN INDUCING GUILT. 3. Community Building and Social Support Creating community and fostering social connections among your clients can significantly enhance their motivation. Organize group workouts, social events, and educational sessions where clients can interact, share experiences, and build a support system. This sense of belonging and camaraderie can be a powerful driving force, as clients are accountable to themselves and their fitness community. Consider hosting an ‘Ask the Expert’ event, a group fitness dance party, or a family trivia night.

4. Comprehensive Wellness Guidance As a fitness professional, you should be concerned with full-person wellness, not just physical fitness.

Holistic wellness encompasses mental, emotional, and social wellbeing, meaning your job surpasses just sets and reps. While staying within your scope of practice and education, consider offering advice on sleep hygiene, stress management, nutritional habits, and overall lifestyle choices. You empower clients to make sustainable changes in their lives by addressing the whole person. Consider educating yourself on these topics through workshops, certifications, and courses. You should also investigate partnerships with area experts to refer your clients, such as psychologists, massage therapists, or acupuncturists.

5. Celebration & Recognition Embarking on a fitness or behavior change journey can be daunting, especially when faced with long-term goals. Celebrating small wins breaks down the journey into manageable steps. It helps individuals focus on their immediate progress rather than becoming overwhelmed by the enormity of their ultimate objective.

Acknowledging and celebrating small wins provides tangible evidence of progress. It reinforces the idea that the effort put into workouts and healthy choices yields positive results.

This positive reinforcement boosts confidence and self-belief, creating a sense of accomplishment.

However, do not only celebrate physical wins - utilize all the suggestions above to celebrate and recognize achievements in all wellness aspects of a client’s journey. This improved self-efficacy, or belief in one’s own capabilities, fosters a positive mindset and encourages an initiativetaking approach towards further goals.

Consider celebrating clients’ milestone sessions, such as attending 20 classes, and recognizing when clients bring in friends or refer others to join them on their journeys. If a client is thriving with meditation, ask them to lead the closing of a class.

By embracing innovative techniques like gamification, mindfulness, community, comprehensive wellness guidance, and celebrations you elevate your coaching game to a new level. By incorporating these methods, you empower your clients to not only conquer their fitness goals, but also to lead enriched and fulfilling lives beyond the gym. Together, you embark on a transformative journey towards enduring health and wellness.

Jessica H. Maurer, FIT4MOM Director of Operations & Product, crafts innovative learning experiences for fitness professionals nationwide, including digital certifications and leadership courses. As a global fitness business consultant, Jessica elevates professionals and brands through education, development, and brand awareness. She is a sought-after presenter, with certifications and workshops at IDEA World, SCW Mania, canfitpro, AsiaFit, FitnessFest, and beyond.

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MOTIVATION COACHING & CLIENT SUCCESS

Unveiling Client Desires IN THE REALM OF FITNESS, PERSONAL TRAINERS SERVE AS BOTH PHYSICAL GUIDES AND EMOTIONAL SUPPORT SYSTEMS FOR THEIR CLIENTS. The journey toward wellness is a nuanced one, encompassing not only physical transformation but also mental and emotional growth. As trainers, we are often faced with a fascinating paradox: the chasm that exists between what clients say they want and what they truly desire and what they do in between. It is time we delve into this intriguing facet of our profession and explore how understanding this gap can elevate our ability to make a lasting impact.

The Surface Desires: A Closer Look Clients often approach personal training with explicit goals that typically revolve around weight loss, muscle gain, or specific aesthetic changes.

They are driven by societal standards, peer comparisons, and the aspiration to fit into a certain mold. While these goals are valid and provide a starting point, they often conceal deeper, unspoken desires. The majority of people think that by losing weight or having a desired physique they are more lovable, more respected, more 46 canfitpro November/December 2023

worthy, more accepted, might even be able to ask for that pay raise, or more capable of starting that business.

Unraveling the Deeper Desires Beneath the surface, clients harbor desires that go beyond just physical transformation. They seek confidence, empowerment, improved self-esteem, respect, acceptance, and a sense of accomplishment. In many cases, their motivation is rooted in personal struggles, life changes, or the pursuit of an enhanced quality of life. Many think having a better body will ‘fix’ all their problems. Just by looking at the client in-front of you and what level of health they have will straight away explain their internal struggles.

Internal conversations are always worn externally. People who love, accept, and respect themselves have different standards for health than those who do not. It is our role as fitness professionals to recognize these deeper desires and create an environment that nurtures them.

Breaking Down the Gap: Why Does It Exist?

The gap between stated goals and underlying desires can be attributed to three factors:

External Expectations: Media portrayals and societal standards shape what clients believe they should want. They may express desires that align with these expectations rather than what genuinely resonates with them. The brain works in pictures and is always being imprinted by these platforms on what they should look like to be accepted, loved or enough.

Fear of Judgment: Clients might hesitate to reveal their authentic desires due to fear of judgment or perceived inadequacy.

Creating an open, non-judgmental space is crucial for them to express their true aspirations. If one is not honest with themselves, they cannot create true change.

Lack of Self-Awareness: Some clients might not be fully aware of their deeper desires. It is our responsibility to facilitate selfdiscovery conversations that uncover their motivations beyond the surface.

Bridge the Gap: Strategies for Personal Trainers Active Listening: Go beyond hearing the words and truly listen to your clients. Ask open-

NAVIGATING THE GAP BETWEEN EXPECTATION AND REALITY IN FITNESS

By Jen Rieder ended questions that encourage them to share their motivations, struggles, and aspirations.

in addressing emotional triggers and fostering a deeper understanding of themselves.

Goal Reframing: While addressing surface goals, engage in conversations that explore the emotional and mental outcomes they hope to achieve. Help them reshape their goals to encompass holistic well-being. Asking questions like; What could you do to respect yourself more? What would someone that loves themselves choose?

Education: Educate clients about the psychological benefits of exercise, including its impact on mood, confidence, and cognitive function.

This knowledge can inspire a more intrinsic and meaningful commitment.

These questions reveal deeper habits and behaviors that need to change to build a healthy inner world that will support a healthier outer world. Setting up goals around the root cause of their personal struggles.

Empowerment-Centered Approach: Shift the focus from just physical outcomes to fostering a sense of empowerment. Celebrate non-scale victories, increased energy levels, and enhanced self-perception.

Mind-Body Connection: Introduce mindfulness and stressrelief techniques that help clients connect with their bodies. This aids

Progress Tracking: Beyond measurements and weight scales, track clients’ progress in terms of their self-esteem, body positivity, and overall mindset.

Tangible evidence of these changes can be powerful motivators.

Goal Reassessment: Regularly revisit and reassess goals with clients. Encourage them to reflect on their journey, allowing their evolving desires to shape their fitness path.

Cultivating Lasting Change As personal trainers, our role extends beyond sculpting bodies; we are sculpting lives. By acknowledging and addressing the gap between what clients say they want and what they truly desire, we can facilitate profound lasting change. Our ability to bridge this

gap with empathy, insight, and a wellrounded approach is what transforms fitness from a temporary pursuit into a lifelong journey of growth and wellbeing.

Let us embrace the complexities of human motivation, peel back the layers, and guide our clients toward a wellness that goes beyond the superficial. In doing so, we pave the way for authentic transformations that resonate on a deeper level and stand the test of time.

Together, let us elevate the art of personal training and redefine what it truly means to help our clients achieve their best selves.

Based in Auckland, New Zealand, Jen Rieder’s signature therapy and mentoring methods have helped 100’s of people heal and transform their lives across the world. Positive Change Integration is Jen’s unique process which blends NLP, Hypnosis, Time Line TherapyTM and psychology tools complimented by her years of experience in the health and fitness industry. canfitpro November/December 2023

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MOTIVATION COACHING & CLIENT SUCCESS

MOTIVATIONAL INTERVIEWING EVEN IF YOU HAVE NEVER HEARD OF MOTIVATIONAL INTERVIEWING, YOU COULD EASILY FIGURE OUT WHAT IT MEANS. “Motivation” refers to the ability to inspire and empower others. Combine motivation with interviewing skills and you have Motivational Interviewing (MI) – an evidence-based interviewing 48 canfitpro November/December 2023

technique designed to motivate clients to change behaviour. As a formal definition; “MI is a collaborative, goal-oriented style of communication with particular attention to the language of change.

It is designed to strengthen personal motivation for and commitment to a specific goal by eliciting and exploring the person’s own reasons for change

within an atmosphere of acceptance and compassion.”

Originally created in 1983 by two psychologists, William Miller and Stephen Rollnick, as a counselling intervention to motivate people recovering from alcohol addiction to change behaviour, MI has since been embraced across the helping professions, including the fitness

THE PROVEN COUNSELLING TECHNIQUE TO REDUCE AMBIVALENCE AND ENCOURAGE CLIENT BEHAVIOUR CHANGE

By Lorne Opler, M.Ed. CSCS industry, to encourage behaviour change.

There are four fundamental principles of MI: • Express empathy • Supporting self-efficacy • Roll with resistance • Develop discrepancy

world through the client’s lens; to be able to identify with how and what the client is feeling. Empathy not only engenders a greater sense of rapport with the client based on a mutual capacity to understand each other, but it builds the client’s trust in their trainer; a feeling that their trainer can relate to them.

Empathy is the capacity to see the

Supporting self-efficacy neatly

ties into the ability to relate to and empathize with your client. A concept first developed in 1977 by the socialcognitive psychologist Alfred Bandura, self-efficacy in its simplest terms refers to a person’s belief that they can succeed at a particular task or in a particular situation.

An effective fitness professional intuitively possesses the skill to canfitpro November/December 2023

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motivate a client to believe they can succeed in their fitness goals. And when you can put yourself in your client’s shoes by recognizing where they are emotionally in their fitness journey (expressing empathy), you create much more of an emotional investment in wanting your client to succeed (supporting self-efficacy).

Rolling with resistance may initially seem like a negative concept but do not be fooled by the word “resistance.” This concept is a positive when it comes to building a healthy rapport with the client, reflecting the trainer’s respect for the client and the trainer’s capacity to practice principle number one, expressing empathy.

Rolling with resistance means accepting and respecting where the client is along his or her journey towards better health and fitness. If a client seems hesitant or unwilling to try something new, do not fight the client’s position, do not challenge it, reject it, or resist it. Instead, “roll with it”. Roll with the client’s resistance.

Accept that the client is not ready for whatever change you are recommending and respect where they are at that moment. At some future point they will come around to your suggestion when they are ready.

But do not push it. Remember, the whole concept behind MI is to help people overcome their ambivalence towards making a positive behaviour change. The basis of ambivalence is doubt and hesitation. Challenging a client’s ambivalence by not respecting their readiness to change not only dismisses their feelings but, moreover, undermines the sense of trust and positive rapport you are trying to build with them.

When it comes to gently nudging your client past their state of ambivalence and towards making a positive behaviour change, one of the best MI techniques is developing discrepancy. According to dictionary.com, discrepancy is defined as: “the state or quality of being… in disagreement….; inconsistency.”

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When a client hires a trainer to help them achieve their fitness goals, they are doing so because there exists an evident and obvious inconsistency between the client’s current state of physical conditioning and their desired/ideal state of health. To help a client overcome whatever ambivalences and hesitations they have towards making that behaviour change, a smart trainer will encourage the client to talk about these discrepancies because openly verbalizing the discrepancies to someone else makes them more real. They are no longer simply hiding inside one’s head. Articulating these discrepancies makes the client more accountable to the trainer too. And being held accountable to someone improves the chances of successfully making a behaviour change.

[MOTIVATIONAL INTERVIEWING] HAS SINCE BEEN EMBRACED ACROSS THE HELPING PROFESSIONS, INCLUDING THE FITNESS INDUSTRY, TO ENCOURAGE BEHAVIOUR CHANGE. So, what tactics does a trainer use to encourage the client to articulate the discrepancy between where they are and where they would like to get to?

By using four techniques known by the acronym OARS: 1. Open ended questions. These are questions to which the answers require thought, reflection, and contemplation as opposed to close ended questions which only require a “yes” or “no” answer.

A close ended question could be, “Have there been barriers that have prevented you from achieving your fitness goals?” All the client needs to say is “yes” or “no.” The trainer can hardly glean any information from this answer to help the client. But turn this into an open-ended question, “What have been the barriers in your life that have made it difficult for you

to achieve your fitness goals?” and now the trainer has information to use in helping the client move past their ambivalence.

2. Affirmation. Affirming the client’s strengths and existing assets that can help them overcome their ambivalence to behaviour change.

3. Reflection. A complement to affirmation, reflecting involves repeating what the client shares about their current situation, their desired goals, and the discrepancies that exist between the two. By repeating back what the client articulates, the trainer not only better retains and remembers this information, but it shows the client that the trainer is actively listening to the client speak. And that is critical for gaining the client’s trust.

4. Summarizing reinforces reflection by having the trainer gather all the information the client shared at the end of the session and packaging into a review of what was shared and a “next steps” overview for what is to come.

By using the four principles of MI, augmented by the four techniques to develop discrepancy, the trainer can confidently support in helping their client move from ambivalence to accomplishment. And in the end, that is the goal of every good trainer.

Lorne Opler, M.Ed., CSCS, is an Adjunct Professor at Seneca College in Toronto, Ontario where he teaches Introductory Nutrition. He has specific interests in the areas of exercise and mental health, nutrition and mental health, fitness for older adults and people with disabilities. His freelance fitness articles appear in Muscle and Fitness magazine, ACE Fitness, and the Washington Post. Visit his website at trainerlorne.com.

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MOTIVATION COACHING & CLIENT SUCCESS

FROM SELF-DOUBT TO SELF-TRUST EMPOWERING THROUGH THE COACH-CLIENT RELATIONSHIP

By Patrick Wormel, CSCS MOTIVATING INDIVIDUALS TO REACH THEIR FITNESS GOALS IS A COACHING PROCESS THAT REQUIRES A MULTIFACETED APPROACH. Despite what many of us are told and taught about various leadership

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styles, there will always be multiple solutions due to context and human nature. Hence, at Eleiko, we believe coaching is all about empowering people and building a robust coach-client relationship.

We have years of experience

coaching and educating people across various demographics, and we know a leader can create a motivated training environment by consistently pursuing a higher level of performance, continuing to learn, and acting with kindness.

Coaches and leaders have the power to change lives. To make lasting changes in our behaviour, it is essential to tap into our intrinsic motivation. While external factors like rewards or avoiding shame and punishment can provide a starting point, true success comes from aligning our values, interests, and aspirations with our performance goals. This is where having a coachclient relationship can be invaluable.

By creating an environment fostering resilience, commitment, and determination, the coach can lead the client to find their purpose to stay motivated. The guidance of a skilled coach can turn that spark of external motivation into a burning desire to succeed.

A critical step in the coaching process is self-awareness. As a coach, it is necessary to understand your values, communication style, and unique strengths and weaknesses. This knowledge allows you to create a coaching philosophy.

These behaviours can be tailored to your client’s needs, helping them thrive and reach their full potential.

It is important to remember that your clients are more than just bodies to train. They have their own stories, interests, and priorities outside the gym that are just as important as their physical goals. Building a genuine and authentic connection with your clients can create a compatible partnership. To do this, seek first to understand and find common ground. Ask open-ended questions and take the time to understand their unique situations. When you show empathy and respect for their lives, you will earn their trust and build a fulfilling coaching relationship for both coach and client.

During client engagement, be mindful of their preferred behaviour styles. Adapting speech, body language, and learning styles to support their preferences for receiving information, demonstrates social agility. This intricate tool can cultivate competency and relatedness, primary ingredients for

internal motivation. Utilizing quiet moments, such as the warm-up and cool-down, can provide opportunities for casual conversations and educational moments. Coaches can share their expertise between sets and enhance the client experience by delivering quick-witted feedback in their style, at their ability level.

Additionally, seeking and listening to clients’ input allows the coach to acknowledge and validate their contributions. Reflecting on the coach-client communication and working to improve it can result in superior social agility.

THE GUIDANCE OF A SKILLED COACH CAN TURN THAT SPARK OF EXTERNAL MOTIVATION INTO A BURNING DESIRE TO SUCCEED. It is worthwhile for a coach to be aware of a client’s daily readiness regarding motivation coaching. At Eleiko Education, we believe in gathering basic wellness information daily to manage stress levels and provide support where needed. We use four simple questions related to sleep, physical readiness, mood, and nutrition to determine a readiness and wellness (RAW) score. This score helps us modify training sessions to match the client’s daily ability and keep them engaged with a healthy perception. A client’s perception is a significant factor in their performance and success, making it a primary focus in the coaching process.

With the RAW score as a tool, coaches can understand how much complexity to administer for the client’s physical and mental capacity for that day.

A coach can inspire the client to cultivate a sense of purpose and self-trust by providing ability-based benchmarks. This involves creating tasks with transparent expectations and clear objectives specific to the individual’s ability and requires client perseverance, resulting in small wins that enhance perception.

This approach promotes client understanding and helps the client

display their grittiness.

Providing clients with various choices during training sessions should not be underestimated. By allowing individuals to select the aspects of training they are most comfortable with or enjoy, coaches can foster a sense of client responsibility and satisfaction. Allowing the client to make training decisions offers autonomy, another main ingredient for creating lasting change. Consider how intimidating and overwhelming some training methods can be, especially for the novice. A coach can slowly introduce more training complexity as their ability is enhanced to furnish a positive perception and relationship.

Autonomy, competence, and relatedness are the main ingredients for creating internal motivation. The coach can empower the client by giving them a say in the process, enhancing their confidence and ability, and providing a personal connection. The behaviours impact the coach-client relationship, and one must strive to unlock the collective wisdom and tap into the full potential of the partnership to get the desired outcome. This process is a productive way to enhance perception and self-trust, leading to more sustainable performance.

Patrick Wormel, CSCS, is the Tactical Education Manager at Eleiko. With a decade of coaching experience, he is inspired to empower others with performance, learning, and kindness.

At Eleiko, we work to strengthen people for better performance in sports and life. We aim to help people build strength and improve performance with precisioncrafted equipment and education.

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TRAINING

PELVIC HEALTH COACHING

CREATE MORE EFFECTIVE FITNESS PROGRAMS TO INCREASE CLIENT SUCCESS

By Kim Vopini

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Pelvic Health – You Mean Kegels?

When you hear the term pelvic health, what does that mean to you? Some may think Kegels. Some may think pregnancy and postpartum. Some may think elderly women. The fact is, we all have a pelvis and pelvic floor muscles AND we all need information and fitness guidance to help maintain optimal pelvic health. The challenge with pelvic health conversations is that it has not been normalized in our culture and it is often shrouded in shame and embarrassment. The more we can talk openly with our clients about this important group of muscles, the more we can decrease the stigma, improve our clients’ results, and increase the motivation of people to share this information with others.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles that closes off the base of the pelvis. It works in synergy with the diaphragm and is the foundation of the core.

As fitness professionals, we can incorporate the pelvic floor muscles into our clients’ workouts to make them more effective.

What Does the Pelvic Floor Do? The pelvic floor has three layers of muscles. The first layer is primarily responsible for sexual response. The second is for maintaining continence and the third is for organ support.

These muscles also play a role in our pelvic and spinal stability (core control), yet we are never provided any information or education about these muscles or their jobs until we start to develop symptoms like incontinence, pelvic pain, or organ prolapse. If we introduce pelvic health questions into our client assessments we can help screen for these conditions, direct people to health care resources, and create more effective fitness routines that can help reduce or even eliminate many symptoms. Questions can be like these: • Do you leak urine when you exercise?

• Do you have any sensations of pressure or heaviness in your pelvis, especially as the day goes

on or while you exercise?

• Do you have a daily, easy to pass bowel movement?

• Have you ever seen a pelvic floor physical therapist?

The important part is that we ask these questions just like we ask other questions rather than using a hushed voice like it is something to be ashamed about. Even just by asking the question “Have you worked with a pelvic floor physical therapist?” can be a suitable place to start.

THE CHALLENGE WITH PELVIC HEALTH CONVERSATIONS IS THAT IT … IS OFTEN SHROUDED IN SHAME AND EMBARRASSMENT. My Client Said Yes to Leaking Urine – What Does That Mean?

Leaking urine when exercising is called stress urinary incontinence (SUI) and is quite common, especially in women. It can happen to anyone at any stage and is not exclusive to those who have given birth or are ‘getting older.’ SUI is most often a result of the pelvic floor muscles not reacting at the right time with the right amount of force for the task at hand.

Unfortunately, many people stop exercising when they have pelvic floor dysfunction because they think exercise will make it worse or they afraid of the symptoms showing up while they are exercising.

How Do We Train Pelvic Floor Fitness?

At the start of our workouts, we can guide clients through some pelvic floor release exercises like wide leg child’s pose, where they inhale and feel the expansion of the muscles (visuals like ‘imagine your sitting bones gliding apart’ or ‘blossom your butt cheeks’ or ‘blossom your vulva’ can be helpful) with every breath.

Next, we may have them do warmup squats with no weight, bringing pelvic floor activation and relaxation into whole body movement. They will inhale and blossom as they lower

down then exhale to engage the pelvic floor just before they stand up.

The pre-contraction of the pelvic floor just before the work phase of the exercise is key to helping retrain the reaction time of the pelvic floor. Cues like ‘imagine picking up a blueberry with your vagina and anus’ or ‘imagine pulling the turtle into the shell as you exhale’ can be helpful.

The relaxation and activation cues can be brought into so many exercises – even bicep curls or chest press. By bringing Kegels into the workout, we address the limiting factor of Kegels – they are a static exercise. I use the term ‘core breath’ which helps us illustrate that the pelvic floor is part of the core and works synergistically with the breath. By adding the core breath to movement and training the pelvic floor dynamically, we can better address SUI and other types of pelvic floor dysfunction.

Does This Help Prevent and Restore?

The simple strategy described above can help prevent and overcome many pelvic floor symptoms. It is also important to recommend our clients see a pelvic floor physical therapist once a year for a check-up, just like we see a dentist once a year for a dental check-up. Optimizing pelvic health, like many things, is best tackled with a whole-body approach that includes diet, exercise, and lifestyle protocols. Our clients come to us to help improve their health and longevity so let us add pelvic health to the mix and keep them moving leak free for life.

Kim Vopni is known as The Vagina Coach. She is a certified fitness professional, a published author, and a women’s health educator.

Kim is the founder of Pelvienne Wellness Inc - a company offering pelvic health programs and coaching for women in pregnancy, motherhood, and menopause. You can find her at vaginacoach.com and on social @vaginacoach canfitpro November/December 2023

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Photo Credit: Kim Payant Photography

TRAINING

FUNCTIONAL FITNESS: MORE THAN A TRAINING PROTOCOL FUNCTIONAL FITNESS. ONE OF MANY, IF NOT, UNENDING BUZZWORDS AND CATCHPHRASES BEING EMPHASIZED WITHIN THE FITNESS WORLD, INCLUDING EAT CLEAN, MUSCLE TONING, H.I.I.T., ACTIVE REST/ RECOVERY. IT CAN FEEL LIKE A LOT TO KEEP TRACK OF. According to canfitpro’s Fitness Trends Report, functional fitness was number one in the top fitness trends for 2023. What exactly is functional fitness? A quick Google search provides many definitions that are all, more or less, the same. They all seem to refer to “activities performed in daily life,” or how we “function” from day to day. Per Wikipedia: “exercise which involves training the body for 56 canfitpro November/December 2023

the activities performed in daily life.”

The functional fitness philosophy aims to apply fitness to bettering human movement, daily lifestyle, and thereby preventing pain and injury.

It is important to ask though, when talking about being functional for daily activities, functional for what?

Functional fitness for a university basketball player is different than it is for a 70-year-old grandmother.

Functional fitness should serve the individual in what they do in their daily life, but not all of us have the same daily activities, and the problem is that for many of us, daily life is sedentary and lacks activity in general.

Functional fitness does not have to

be as complicated as the Olympic clean and jerk. Functional fitness is a spectrum; more functional to less functional, more like the activities we do (or should be doing) day to day versus less like those activities. More versus less happening at once.

There is an especially significant difference however between simply functioning and being functional, or rather, functionally sound. As fitness professionals, we should focus on the ‘more happening at one time’ end of things. Both ends of the spectrum that we are describing here can have their respective impractical extremes. Functional fitness should be approached with reason of course.

Practicality prevails here as in most

FUNDAMENTAL MOVEMENTS TO MOVE WITH STRENGTH AND PROFICIENCY

By Vyshnavi Sivakumaran and Patrick Rado

things.

Not exercising is not functional. So, something even like bicep curls are technically functional (more functional than doing nothing), but they are on the end of being less functional – less overall is happening at once, therefore the transference of benefit to daily life is less. On the other extreme however, social media influencers are guilty of adding all manner of unnecessary equipment or steps to tried and true, already perfectly functional exercises (please stop squatting on stability balls, you are going to hurt yourself).

A good rule of thumb is the “Most/ More Rule,” meaning that MOST of the

time, functional exercise should be present in a workout routine, because functional fitness utilizes MORE of the body at once. Hip hinges, squats, lunges, pushes, pulls, and twisting (or preventing it). These are the big six human movement patterns. Getting strong and proficient in all of these, and their many variations, will make an individual a more functional, pain free human being, with better balance and less injuries.

Naturally, these human movement patterns are also MOST likely to serve in natural human movement. The greatest example of this would be hip hinging, otherwise known as Deadlifts.

Since the dawn of time, human beings have been bending over and picking

things up. It is the most common physical demand, from a strength perspective, that any of us are going to engage in day to day. Despite the sedentary lifestyle that most people live, we are always sure to be picking things up. Consequently, we are also always injuring our backs or are suffering from back pain. Deadlifts strengthen the legs and low back and teach us how to properly pick heavy things up (thereby lessening the chance of injury).

Take another example, balance.

Namely, standing, or single leg balance in general is a critical functional skill/strength to develop.

A strong Deadlift is impressive and important, but have you spent time canfitpro November/December 2023

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working on your single leg Romanian deadlift? Experience how quickly your woefully neglected foot and ankle muscles engage to maintain balance.

Do you walk/run? Do not neglect strengthening your feet and ankles. A perfect example of functional training that has significant transfer to daily life.

The question a fitness professional should ask themselves is “how do I take the standards and make them challenging in different ways?”

Functional fitness is not about reinventing the wheel. If you train an athlete, train in ways that serve their sport. If you do not train athletes, incorporate movement that makes them more athletic and more ready for the ways in which life might call them to move. Are you moving your clients laterally instead of the standard up and down/forward and back? Is their core training still mostly on the ground? Can they rotate with good range of motion while maneuvering a load?

Explosive Wall Push Ups

Functional fitness is more than just a training protocol, it is exploring and finding joy in all the ways that you are capable of moving.

Here are some fundamental exercises we incorporate in Fitness In Place one-to-one and group sessions:

Chair Lean Back Twists 58 canfitpro November/December 2023

Squat Pulses

Wall Row

Single Leg Romanian Deadlift

Vysh Sivakumaran is a certified strength coach, trauma informed yoga instructor, and a fitness industry leader in the Toronto community -- working to create inclusive, body neutral, and accessible fitness through 1:1, group, and corporate services within her online fitness community, Fitness in Place (FIP). Learn more at fitnessinplace.net or on IG @vy_she_lifts.

Patrick Rado is a former competitive wrestler and longtime summer camp professional.

Having spent years making fitness and recreation spaces comfortable and welcoming, the need for barrier-free access has had a profound impact on him.

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TRAINING

IDENTIFYING AN IDEAL REP RANGE 5 ESSENTIAL CONSIDERATIONS TO DETERMINE THE CORRECT RANGE

60 canfitpro November/December 2023

1 CEC

TO TAKE THE QUIZ LOG INTO YOUR MEMBER PROFILE AT canfitprointeractive.com

By Benjamin Siong

ONE OF THE MOST FREQUENTLY ASKED QUESTIONS IN THE FITNESS INDUSTRY IS: “HOW MANY REPETITIONS SHOULD I PERFORM FOR ANY GIVEN EXERCISE?”

THIS ARTICLE IS ELIGIBLE FOR

If you are expecting a simple, straightforward answer, forget it.

Bodybuilding great Mike Mentzer was an advocate of performing one to two well-performed sets to failure for a given exercise, and kept his

LA LECTURE DE CET ARTICLE workout limited to only about five VOUS DONNE ACCÉS À exercises per body part, with a strict focus on two main body parts per GRÀCE AU QUIZ DISPONIBLE AU canfitprointeractive.com workout. This philosophy of brief, DANS VOTRE PROFIL MEMBRE. infrequent, and intense DE workouts was the basis of Mentzer’s impeccable physique, which won him the

1 CEC

heavyweight title in the 1979 Olympia.

Arnold Schwarzenegger, on the other hand, forged his infamous physique by working each body part through a large volume of repetitions and sets, focusing on numerous body parts per workout. His belief was in high volume workouts and minimal rest, training each muscle group every other day.

Two of the greatest bodybuilders of our time with two contrasting training techniques, both of which were extremely effective in their own right!

So here is the real question: “Is there really an ideal rep range?”

Here are five essential areas you will need to consider before deciding on the rep range that suits you or your clients best.

1. Strength Quality a) To develop strength and explosive power like in an Olympic lift, look to work within ranges of one to five reps. This rep range is best left to more experienced lifters, and is best developed after building a good foundation with higher reps. b) Functional hypertrophy is about developing muscle mass, but with an increased focus on strength.

This is a quality that will have a higher carry over into sports and typically used in “heavy-training days” for most body builders.

Often, training within this range may mean you will be developing more strength rather than muscle mass itself. If that is the goal, then aim for a rep range of six to eight. c) Hypertrophy is the most popular zone for most gym goers and bodybuilders alike. This zone of training focuses on lighter loads, ‘intention training’ and is catered to developing muscle size rather than absolute strength. Due to the differences between how individuals react to load and muscle growth, the rep range here tends to be larger, ranging from nine to 15 reps.

d) Muscular Endurance is a range that gets the heart racing and the lactic acid accumulating. Workouts focused on muscular endurance typically have sets that last over one minute, and short rest times.

This creates more of a metabolic effect for fat burn and generally can range from 12 to 25 reps for a given exercise.

HYPERTROPHY IS THE MOST POPULAR ZONE FOR MOST GYM GOERS AND BODYBUILDERS ALIKE. 2. Duration As a rule to thumb, if you have been keeping to a particular rep range for longer than six to eight weeks, then it is best to change up this range.

Often the body can adapt to a given rep range quite quickly, especially if that is associated with the same exercises as part of a program. Either increasing or decreasing the range (with the associated load changes) is an effective way of breaking plateaus and will help muscular development greatly.

3. Muscle Composition Certain muscles respond better to different rep ranges. This is because of its muscle fibre composition, specifically the proportion of fast twitch (Type II) or slow twitch (Type I) fibres within that muscle. For example, the vastus medialis oblique, also known as the “tear-drop muscle” of the quadriceps is comprised of more slow-twitch fibres and responds better to higher rep ranges for growth. This contrasts with the “outer sweep” of the thigh – the vastus lateralis, that has more fast-twitch fibres, thus responding to fewer reps with more explosive movement.

Similarly, the gastrocnemius of the calves is more suited to lower rep ranges and heavier weights, whereas the soleus, which is commonly targeted via a seated calf raise, responds better to higher reps and lighter weight.

4. Athletic Periodization If you are an athlete training to be fast and explosive in a sport like basketball, rugby, or judo, it is best to train with a lower rep scheme.

Use heavier loads and perform more explosive concentric contractions leading up to game season. This conditions your nervous system to be more effective in recruiting more Type II fibres and is less likely to cause significant muscle damage and Delayed Onset Muscle Soreness (DOMS) over the proceeding days.

Higher rep ranges with slow tempo work are a useful tool to use during the off-season work for muscle development, postural correction, and motor-pattern education.

5. Sex For lifting and recovery, males in general tend to respond better to lower rep ranges of eight to 10 reps and longer rest periods, whereas females do better with higher rep ranges of 12 to 15 reps and shorter rest. This is due to the different overall muscle body composition of males and females, with males tending to have a higher proportion of fast-twitch fibres, and females with a higher proportion of slow- twitch fibres.

While this can guide the initial choice of reps between sexes, it is important to know that the body also adapts.

Thus, to achieve further progress, it is beneficial to move out of that comfort zone and vary the rep ranges to improve one’s fitness and physique.

different sports.

Benjamin Siong is Australia’s leading body recomposition expert, international presenter, and strength coach, producing top-ranked athletes across16

He is also the Founder of Learn-asp.com, The Trainer’s Go-To Education Resource educating over 10,000 trainers annually. The speciality seminars and masterclass courses give trainers the “HOW TO” in effectively applying the latest research for personalized and immediate results. canfitpro November/December 2023

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TRAINING

THIS ARTICLE IS ELIGIBLE FOR

IDENTIFIER UN OBJECTIF DE RÉPÉTITIONS IDÉAL CINQ CHOSES IMPORTANTES À CONSIDÉRER POUR DÉTERMINER LA PLAGE APPROPRIÉE

Si vous vous attendez à une réponse simple et directe… Oubliez ça !

Le grand culturiste Mike Mentzer était partisan de l’exécution d’une ou deux séries très bien exécutées jusqu’à l’échec pour un exercice donné, de plus, il limitait son entrainement à seulement cinq exercices pour chaque partie du corps, tout en ciblant plus spécifiquement deux groupes musculaires par séance d’entrainement. Cette méthode, des séances d’entrainement brèves, peu fréquentes et intenses, était la fondation de son superbe physique, qui lui a valu le titre de M. Olympia dans la catégorie poids lourd, en

62 canfitpro November/December 2023

LA LECTURE DE CET ARTICLE VOUS DONNE ACCÉS À

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GRÀCE AU QUIZ DISPONIBLE AU

canfitprointeractive.com DANS VOTRE PROFIL DE MEMBRE.

par Benjamin Siong DANS L’INDUSTRIE DU CONDITIONNEMENT PHYSIQUE, L’UNE DES QUESTIONS QUI NOUS SONT POSÉES LE PLUS SOUVENT EST : « COMBIEN DE RÉPÉTITIONS DEVRAISJE EXÉCUTER POUR TOUT EXERCICE DONNÉ ? »

1 CEC

TO TAKE THE QUIZ LOG INTO YOUR MEMBER PROFILE AT canfitprointeractive.com

1979. Arnold Schwarzenegger, quant à lui, a développé son superbe physique en travaillant chaque partie de son corps en effectuant un nombre important de répétitions et de séries, ciblant plusieurs parties du corps à chaque entrainement.

Sa foi résidait en de nombreux entrainements intenses de tous les groupes musculaires suivis de peu de repos, tous les deux jours.

Deux des plus grands culturistes de notre temps qui avaient deux visions différentes des méthodes d’entrainement, l’une tout aussi efficace que l’autre.

Voici donc la vraie question : « Existet-il vraiment une plage de répétitions idéale ? » Voici cinq éléments essentiels à prendre en considération avant de déterminer la plage de répétitions qui conviendra le mieux à vous ou à votre client∙e.

1. La qualité de la force a) Pour développer de la force et une puissance explosive comme lors d’un arraché ou un épauléjeté, cherchez à exécuter des séries d’une à cinq répétitions.

Il est préférable de laisser cette plage de répétitions à des haltérophiles plus expérimentés ; elle doit être perfectionnée après avoir posé les bases d’une bonne fondation en exécutant plus de répétitions. b) L’hypertrophie fonctionnelle consiste à développer la masse musculaire en mettant un accent accru sur la force. C’est une qualité qui pourra mieux se transposer dans les sports et qui est habituellement utilisée lors des « journées d’entrainement lourd » chez la plupart des haltérophiles. Souvent, s’entrainer dans cette plage peut signifier que vous développerez plus de force que de masse musculaire en soi. Si tel est votre objectif,

visez alors une plage de six à huit répétitions. c) L’entrainement en hypertrophie est l’entrainement le plus populaire pour la plupart des gens qui fréquentent un gym et pour la plupart des haltérophiles. Ce type d’entrainement est axé sur des charges plus légères, « l’entrainement intentionnel », et vise à développer la taille du muscle plutôt que la force absolue.

Puisque chaque individu réagit différemment à la charge et au développement musculaire, la plage de répétitions tendra ici à être plus importante, allant de neuf à 15 répétitions. c) Les entrainements ciblant l’endurance musculaire provoqueront l’accélération du rythme cardiaque et l’accumulation d’acide lactique.

Traditionnellement, ils sont constitués de séries qui durent plus d’une minute et de courtes périodes de repos. Ce qui entraine un plus grand effet métabolique pour brûler les graisses, avec des plages qui vont généralement de 12 à 25 répétitions pour un exercice donné.

2. Durée Règle générale, si vous vous en êtes tenus à une plage de répétitions spécifique pour plus de six à huit semaines, le temps est venu de changer de plage. Il arrive souvent que le corps s’habitue rapidement à une plage de répétitions donnée, tout spécialement si elle est associée aux mêmes exercices d’un programme d’entrainement. Augmenter ou diminuer le nombre de répétitions (parallèlement à une modification des charges associées à un exercice) est un moyen efficace de briser le plateau et contribuera grandement au développement musculaire.

3. Composition musculaire Certains muscles répondent mieux à différentes plages de répétitions.

Ceci s’explique par la composition de leurs fibres musculaires, plus

spécifiquement la proportion des fibres musculaires à contraction rapide (Type II) ou à contraction lente (Type I) d’un muscle. Par exemple, le vaste médial oblique du quadriceps est composé de fibres à contraction lente et, en ce qui a trait à sa croissance, réagit mieux à une plage de répétitions plus élevée. À l’opposé, le vaste latéral de la cuisse, qui est composé d’une plus grande quantité de fibres à contraction rapide, réagira mieux à moins de répétitions d’un mouvement explosif.

L’ENTRAINEMENT EN HYPERTROPHIE EST L’ENTRAINEMENT LE PLUS POPULAIRE POUR LA PLUPART DES GENS QUI FRÉQUENTENT UN GYM ET POUR LA PLUPART DES HALTÉROPHILES. De la même façon, les gastrocnémiens du mollet sont mieux adaptés à des plages de répétitions moins nombreuses et des charges plus lourdes, alors que les soléaires, souvent ciblés lors d’une extension des mollets en position assise, réagiront mieux à un plus grand nombre de répétitions avec une charge plus légère.

4. La périodisation athlétique Si vous êtes un athlète qui vous entrainez pour être rapide et explosif dans un sport comme le basketball, le rugby, ou le judo il est préférable de vous entrainer en utilisant une plage de répétitions moins élevée. En mode préparatoire à une saison, utilisez des charges plus lourdes et effectuez des contractions concentriques plus explosives. Cette méthode conditionnera votre système nerveux à recruter plus efficacement les fibres musculaires de Type II, et sera moins susceptible de causer des dommages importants aux muscles et de provoquer l’apparition de courbatures musculaires au cours des jours suivant l’entrainement. Pour les entrainements en musculation, la correction de posture, et l’éducation des schémas moteurs (habitudes motrices), des

objectifs de répétitions plus élevés à un rythme (tempo) plus lent seront un bon outil pendant la saison morte.

5. Sexe En ce qui a trait à l’haltérophilie et à la récupération, les hommes tendent généralement à mieux réagir à des plages de répétitions moins élevées, soit de huit à dix répétitions et à de plus longues périodes de repos, alors que les femmes réagissent mieux à des séries de répétitions plus élevées de 12 à 15 répétitions suivies d’une période de repos plus courte. Ceci est en partie dû à la différence dans la composition musculaire entre l’homme et la femme. Les muscles chez l’homme étant composés d’une proportion de fibres à contraction rapide plus élevée, alors que chez la femme, on retrouve plutôt une plus grande proportion de fibres musculaires à contraction lente.

Bien que cela puisse servir de guide pour le choix initial de répétitions selon que l’athlète est un homme ou une femme, il est aussi important de savoir que le corps finit par s’adapter.

Donc, afin de mieux progresser, il est avantageux de sortir l’athlète de sa zone de confort et de varier ses objectifs de répétitions pour améliorer sa condition physique et son physique.

Benjamin Siong est le plus grand expert australien en recomposition corporelle, conférencier international, et entraineur en musculation et force ayant travaillé avec des athlètes de haut niveau dans 16 sports différents.

Il est aussi le fondateur de Learn-asp.com, la ressource éducative par excellence des entraineurs en conditionnement physique appuyant plus de 10 000 entraineurs chaque année. Ses séminaires spécialisés et ses classes de maîtres apprennent aux entraineurs « COMMENT » appliquer efficacement les plus récents développements pour des résultats personnalisés immédiats. canfitpro November/December 2023

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TRAINING

Determining a Client’s Training Age THIS IS AN EXCERPT FROM SECRETS OF SUCCESSFUL PROGRAM DESIGN BY ALWYN COSGROVE AND CRAIG RASMUSSEN

66 canfitpro November/December 2023

ONE OF THE MORE CHALLENGING THINGS TO DO IN THE PROGRAMMING PROCESS IS TO ACCURATELY DETERMINE A CLIENT’S TRAINING AGE AND WHERE THEY FALL ON THE TRAINING AGE CONTINUUM (SEE FIGURE 2.1).

This is a source of much debate and opinion. It’s not very challenging to classify or rank a beginner that is at the very start of this continuum.

If someone has no experience in resistance training, you know that the person in front of you is a beginner because they are untrained, but beyond that, it’s often much less cut and dried. This is because there is much more involved than simply asking the question, “How long have you been resistance training?”

Figure 2.1 Training age continuum.

What if a client has two or more years of resistance training experience? Are they now categorized as advanced or are they only an intermediate? Could the client still be a beginner? That answer of two years must be qualified and given context.

In our opinion, training age isn’t simply about the total amount of time that you have been training, it’s more about the time that you have spent performing quality training. The “quantity of quality” is what matters when determining training age. We are going to explain how we apply this context and qualify this status at our facility. It’s certainly not the only way, but it does provide some clarity to the process.

We can ascertain a solid estimation of training age, but we are never going be exact because there is always some degree of subjectivity. We work to minimize the degree of subjectivity by providing tools and knowledge to guide us on where to begin

with a client when it comes to the programming options provided later on in the book.

Our programming options funnel our clients into one of two groups: • Beginner to Intermediate • Advanced

THE “QUANTITY OF QUALITY” IS WHAT MATTERS WHEN DETERMINING TRAINING AGE. Just about everyone beyond the true beginner likes to fancy themselves as being advanced, or, at the very least, being an intermediate. The problem is that no one wants to be labeled a beginner. In reality, most people that believe they are advanced are far

less advanced than they think they are. Our ego often gets in the way because there is a negative stigma associated with the idea of being a beginner and needing to focus on the basics. People often feel that this is too remedial. This mistake can come back to haunt you if you dive into training options that are unnecessary or that you are underprepared for, which can end up impeding your progress.

But guess what? Being a beginner is actually a great thing, so it’s wise to embrace it rather than fight it. It’s a chance to master the basics. The best in the world are often the best because they perform the basics better than others. Being a beginner means that you have the potential to make a great amount of progress in a reasonably short amount of time because your ceiling for adaptation is higher than that of the advanced person. This simply means that if you haven’t had many adaptations to proper resistance training, you have a lot of room to improve. This should get a person very excited. The gains

that occur during this time can be incredible, and it builds a lot of buy in from clients due to the rapid progress that they can make.

“If something’s new to you, you’re a beginner,” Mark Verstegen, the founder of EXOS, has said. Mark’s quote is an elegant truth and it also helps to soothe the ego problem because it takes the ego out of it. It’s also the simplest filter that trumps everything else (even our rubric later in this chapter). We all have things that are new to us and when we accept this, we realize that it’s safe and it’s okay to be a beginner. Another training and coaching reality is that most of the clients that come to see us are going to be beginners. Very few clients that seek to work with a trainer will start out as advanced trainees.

But let’s say that you do have a client who has been training as a recreational competitive powerlifter for more than 15 years and decides to take some time away from powerlifting to really concentrate on fat-loss programming. Guess what? No matter how advanced the powerlifter may be, we would still assign this client to a beginner fat-loss program.

Why? Because even someone very strong is underprepared to jump into an advanced fat-loss program; a person needs to build up to it progressively. It’s new, and being a beginner in fat-loss training methods, the client doesn’t need unnecessary programming complexity. There will be more return on training investment using simpler means.

Copyright © 2023 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at canada.humankinetics.com/ or by calling 1-800-465-7301.

canfitpro November/December 2023

67

TRAINING

WALKING GAMES LEVEL UP THE ENJOYMENT OF INDOOR PHYSICAL ACTIVITY THIS WINTER

By Jonathan Ross WALKING IS THE MOST READILY AVAILABLE FORM OF PHYSICAL ACTIVITY THAT MOST PEOPLE CAN DO REGULARLY.

68 canfitpro November/December 2023

As the days turn darker and the temperatures drop, the innate enjoyment of walking outdoors can make regular walking harder as we spend more time indoors.

The solution? Walking Games.

These are strategies to bring enjoyment and engagement to indoor physical activity for your

clients and participants. Further, these strategies also sneak in some added brain health benefits with added cognitive challenge and an emotionally enhanced experience beyond what people expect from “walking.”

Brain games alone are not enough.

They can provide some cognitive benefit, but for most of human history, we solved intensely meaningful problems related to survival while moving, not sitting on a couch playing a low-stakes brain game or working on a crossword puzzle.

Likewise, any exercise is good for brain health. But when you add cognitive challenge to exercise, the benefits multiply. Conceptually, it is as simple as considering the difference between the treadmill and a trail for walking. The latter requires using sensory information to consciously choose where and how to take each step.

The strategies below are designed to create a “think and move” experience, all while enhancing the emotional response to movement.

Walking Game 1: Alphabet Walk • Mark off a rectangular or oval space with cones, water bottles, shoes, pillows, or anything else readily available.

• Within the space, walk to trace letters on the floor with your feet.

Use names of favorite movies, books, musical artists or names of friends, family, pets, or names of travel destinations.

The highly variable direction of movement makes the walking more beneficial, and the use of letters or cherished names adds cognitive benefit and enhances the emotional state while walking.

Walking Game 2: Balloon Tap Walk • Blow up a balloon and gently tap it as you walk to keep it up by “air dribbling.”

The need to track the unpredictable action of the balloon will result in variable walking speeds and co-coordination of eye-hand movements.

Walking Game 3: Balloon Wall Dribble • Blow up a balloon and face a wall.

• Tap the balloon into the wall and keep tapping it into the wall, adjusting body position slightly side-to-side to move with the balloon.

Optional add-on for balloon exercises: Use a light-colored balloon and a dark-colored marker.

Write letters or numbers on the balloon. Use it to perform any of the following (in increasing order of difficulty): • Call out the letter or number most visible when tapping the balloon.

• Call out words in the same categories introduced above in “Alphabet Walk.”

• Using the numbers, designate a left and right hand for even and odd numbers, then tap the balloon with the corresponding hand. Or perform simple math like addition or subtraction.

• Combine use of letters and numbers. For example, call out favorite musical artists for letters and use the left-right/even-odd hand tap for numbers.

Walking Game 4: Bounce, Catch… or Fetch This can be done strolling slowly through any indoor space or standing still. Use a ball, a pet’s toy, a pillow, or any object which you can bounce and/or toss and catch. Bonus brain points for using something without an “easy” shape as it requires more manual dexterity to catch. And if you drop the object, you get some extra essential life skill movement by fetching it from the floor.

Wrap Up The reason people become less active when spending more time indoors is that the usual ways of

moving become boring – no one is realistically going to take a walk around their house. However, moving consistently is important to our physiology and our brain health regardless of the weather or season.

Using these and other similar strategies that you think of can make staying active when spending more time inside more appealing, and that is the key to making it happen more regularly. You can be an inspired leader to the people you serve when you make things enjoyable, more engaging, and as a result easier to do (so they no longer must force themselves to do them).

BRAIN HEALTH EDUCATION FOR FIT PROS All physical activity is good for the brain, but the inclusion of specific elements such as coordination, reactivity, partner interaction, attention and memory challenges integrated with physical activity make it even more beneficial. MedFit Classroom’s Alzheimer’s Disease Fitness Specialist course blends current science with common sense to present cutting-edge ideas to optimize the impact that fitness can have in the lives of those you serve who are concerned about or diagnosed with Alzheimer’s. Enroll now at medfitclassroom.org and save 25 percent! Just use coupon code canfitpro25 at checkout.

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Jonathan Ross is a multiple Personal Trainer of the Year AwardWinner, creator of Funtensity, brain fitness visionary, and author of MedFit Classroom’s Alzheimer’s Disease Fitness Specialist online course.

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canfitpro November/December 2023

69

NUTRITION

YOU ARE WHAT YOU FEED YOUR MICROBES

HOW DIET MODULATES THE GUT MICROBIOME AND ITS ROLE IN HEALTH AND DISEASE

By Terence Boateng, RD

The prevalence of digestive health issues has been on the rise in recent decades with an estimated 20 million Canadians living with at least one gut health condition. In fact, ~18 percent of Canadians are thought to have irritable bowel syndrome, a condition

70 canfitpro November/December 2023

characterized by bloating coupled with constipation or diarrhea. The digestive system consists of many organs ranging from the mouth through to the rectum; each organ has a specialized role in promoting a healthy system. However, the colon,

home of the gut microbiome, has had increased interest in the scientific community as new research sheds light on its connection to our longterm health.

The gut microbiome is the collection

of microorganisms that live in the human digestive tract. It consists of bacteria, viruses, and fungi that perform various functions including synthesizing vitamins, digesting dietary fibres, and moderating the immune system. Many factors outside our control can influence our gut bacteria including genetics, age, medication, and environmental exposure. However, one of the most important and modifiable factors is diet.

As the food we eat moves through the digestive tract, it enters the colon.

Here, unabsorbed food components are fermented by gut bacteria and used as energy. For instance, fibre from vegetables and whole grains undergo bacterial fermentation to produce short-chain fatty acids, which are beneficial for humans as they provide energy for intestinal cells, reduce inflammation, and moderate appetite. On the other hand, some research suggests that excessive animal proteins and fats fermented by bacteria can produce potentially harmful compounds, such as ammonia and sulphides. These compounds have been shown to damage the intestinal lining and increase the risk of colorectal cancer.

Not only does the type of food we eat affect the gut, but the variety of food also impacts the health of our microbiome. Diversity of the microbiome refers to the number of species in the gut, while stability refers to the resilience of the microbial community to disturbances. Both diversity and stability are associated with better health outcomes, as they reflect the ability of the gut microbiome to adapt to changing conditions and resist invasion by pathogens. A diverse diet that provides nutrients from many sources can enhance microbial diversity and stability. Conversely, a diet rich in processed foods, sugar, and fat can reduce microbial diversity and stability.

Beyond the local environment of our gut, the microbiome also influences our entire immune system. The relationship between the gut and

the immune system is an active area of intense research. In fact, many scientists believe that some of the mysteries of immune disorders may lie hidden in the relationship between these systems. Here is what we know so far about the microbiome and immunity: • Gut bacteria help to train the immune system early in life by teaching the body which microbes are harmless and potentially harmful.

• Short-chain fatty acids produced in the gut help regulate the production, function, and metabolism of immune cells.

• The microbiome can directly protect against pathogens by producing antimicrobial substances and strengthening the barrier function of our intestines.

… AN ESTIMATED 20 MILLION CANADIANS [LIVE] WITH AT LEAST ONE GUT HEALTH CONDITION. A balanced gut microbiome can stimulate appropriate immune responses to pathogens and prevent excessive inflammation. However, a dysbiotic gut microbiome can trigger inappropriate immune responses that can lead to chronic inflammatory diseases, such as inflammatory bowel disease (IBD), obesity, type 2 diabetes, cardiovascular disease, and cancer.

One way to improve the gut microbiome through diet is to eat fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. A recent clinical trial showed that a diet rich in fermented foods increased microbiome diversity and lowered molecular signs of inflammation in healthy adults. The participants were randomly assigned to a 10-week diet that included either fermented or high-fibre foods. The fermented food group consumed at least six servings per day of various fermented foods (such as yogurt, kefir, cheese, sauerkraut, kimchi, and miso soup), while the high-fibre group consumed at least 50 grams

per day of plant fibre from fruits, vegetables, legumes, whole grains, nuts, and seeds. The results showed that the fermented food group had a significant increase in microbiome diversity compared to the high-fiber group. This led to the fermented food group having a significant decrease in 19 inflammatory markers compared to the high-fibre group. These findings suggest that fermented foods may have a greater impact on improving gut health than fibre alone.

The effect of food on the gut microbiome and overall health is an active area of research with more answers to be revealed over the coming years. However, based on the available evidence, to optimize gut health one should: • Consume plenty of fermented foods which increase biome diversity, reduce inflammation, and potentially improve immune response.

• Eat a diverse range of fibre-rich foods including fruits, vegetables, whole grains, legumes, nuts, and seeds which function as the food source for our gut bacteria.

• Limit processed foods which reduce biome diversity and stability leading to increased inflammation and subsequently a wide range of metabolic diseases.

Gut health and digestion are a complex topic, but with simple changes, large overall improvements can be made. For more personalized recommendations for you or your clients, speak with a registered dietitian who can guide you through the nuances of this subject.

Terence Boateng is a masterstrained, registered dietitian and certified exercise physiologist.

He founded CS Nutrition, a practice in Toronto with a focus on optimizing performance, digestive health, and weight management for clients. He also authored the cookbook: Bodybuilding 30-minute Cookbook which provides healthy recipes for amateur bodybuilders.

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LIFE COACHING

WHY CLIENTS RELAPSE OR QUIT IMPLEMENTING A NEW HABIT IS AS PAINFUL AS PHYSICAL PAIN

By Nathalie Plamondon-Thomas

THE FITNESS INDUSTRY IS NOT IMMUNE TO THE RELAPSING OR QUITTING PHENOMENON.

driven and motivated to implement changes in their life and create new healthy habits, and a few weeks or months later, they give up.

It seems to occur more than we would like for our clients. They are

Let us look at what happens in the brain when a change happens.

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Change represents uncertainty, and uncertainty is threatening and painful for the brain. The brain’s job is to keep us safe and keep us alive, and it loves classifying things. As you may know already, the dendrites at the end of our neurons connect to create

patterns. They are called synapses.

Our brain has over 7,000 billion neurological connections. It likes order and repetition.

When change occurs, part of the brain is like, “What’s going on? There’s a change. I don’t like that.” That part of the brain is the amygdala. Our amygdala goes into panic mode, and it triggers a fight or flight response.

The panic button is pushed, and our brain does not like it. It creates a painful experience. Some studies even measured the type of pain stimuli that change triggers in the brain, and it would be the same as being punched in the face or breaking a bone. Implementing a new habit is as painful as physical pain.

a new thing, or a new skill. Not only are you not good at this new skill yet, but you do not even know what it is you are not good at. You are blissfully ignorant.

THERE IS A POPULAR BELIEF THAT IT TAKES 21 DAYS TO RE-CREATE NEW NEUROPATHWAYS AND CREATE A NEW HABIT. This is where many of your clients are when you first meet them. They are not good at exercising and eating well but before stepping foot into your gym, they did not even know it was a thing.

Conscious Incompetence Your new participant or personal training client is now signed up and ready to transform their life. They are still not good at it yet, but they are aware of it and ready to learn. This is the second stage of learning.

Conscious Competence This is a very important stage in the process of learning – it is where all the practice and hard work is. At this third stage, your client is learning the skill and putting it into use. They now have all the tools; they have gone through their program a few times and they have a meal plan to follow.

For our ancestors, change meant that they may not be able to put food on the table to feed the family, because they lived in the wild and they had to face the elements. Nowadays, small slight changes are still perceived by the brain as if they were lifethreatening situations. This is why we do not like change. We are hardwired to keep things the same.

The good news is that this “perception” of pain when facing something new will decrease with time as we go through the four stages of learning.

The Four Stages Of Learning Unconscious Incompetence This is the very first stage of learning

It is not natural yet. They are following the steps, asking lots of questions, and proceeding carefully. They have all the skills and tools that they need, and they are creating the pathway for themselves, but they still must consciously think about it.

Unconscious Competence At this point, they have done the work, and the pathways are clear. They have gotten to where they do not have to think about it anymore. They are confident. They are masterful. They have created a habit.

We hear about this state a lot, some call it “flow”, or “being in the zone.”

Just like when you park in your driveway wondering how you got home as you were not even paying attention. You did not have to think

about it. You are unconsciously competent.

It Does Not Take 21 Days A cycle through the four stages of learning can take some time. There is a popular belief that it takes 21 days to re-create new neuropathways and create a new habit. This statement came from Dr. Maxwell Maltz in the 1950s, from research with patients who were receiving plastic surgery.

It would take them an average of 21 days to get used to their new nose, for example. As you can realize now, this research, although quite popular, is also quite dated. I prefer to follow the results of Dr. Phillippa Lally, who conducted research in 2009 with volunteers who chose an eating, drinking or activity behaviour to carry out daily, in the same context, for 12 weeks. The study published in the European Journal of Social Psychology reported that the average time to reach automaticity for performing an initially new behaviour ranged from 18 to 254 days, with a median of 66 days. This indicates that there is a considerable variation in how long it takes people to reach their limit of automaticity, and that it can take a very long time.

If you want to help your clients work “in” as much as they work “out,” consider becoming a Certified Life Coach. canfitpro members receive $200 off using discount code CFPTYC20.

Founder and CEO of the THINK Yourself® ACADEMY, Confidence Expert, and International No.1 Bestselling Author of fifteen books on wellness and empowerment, Nathalie PlamondonThomas combines 25 years in sales and 30 years in the fitness industry.

She works with entrepreneurs who want to find confidence and clarity so they can make money by living from their passion.

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MIND BODY

THE REAL POWER OF YOGA UNDERSTANDING THAT YOGA IS A STATE OF MIND AND NOT SOMETHING YOU DO

By Lisa Greenbaum

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THERE IS A MISCONCEPTION WITHIN OUR YOGA AND MINDFULNESS COMMUNITIES THAT YOGA IS SOMETHING YOU DO. It is even part of our everyday vernacular: “I’m going to Yoga,” “I did Yoga this week.” The truth is that yoga is not a verb, it is not an action, but an experience.

Yoga is what happens when the mind and body are still.

When our monkey minds, or that hamster wheel of thought, finally slows down enough to experience the gap between thought. A moment of presence or deep stillness. It is in that moment that we feel most connected to the deepest part of ourselves. This is the experience of yoga, and everything we do to get to that place, whether it is movement, breath work or meditation is the practice of yoga. This misconception has turned many away from yoga, and started other myths in the process, such as you need to be flexible to do yoga.

…YOGA IS NOT A VERB, IT IS NOT AN ACTION, BUT AN EXPERIENCE. These misconceptions do not just exist in the gym or health club environment, but in yoga studios as well, leaving many people feeling intimidated to even try. The irony is that people practice (and teach) yoga for years and still never experience yoga. They are always thinking about what comes next, how to achieve the next pose or how to make the flow more complicated.

The amazing thing is that a simple pause between postures and educating your students why this pause is important is all we need. Slowing the flows down enough so that our breath can match the movement. This does not mean there is no challenge

to the physical aspect of practice, in fact, often, it is quite the opposite. For weightlifters, think of the care that goes into the prep, or getting in the zone before lifting your heaviest weight. This is the same presence we ask for in yoga, the fine tuning and awareness as we transition into a pose and hold the pose.

In this way, we can start to bring the experience of yoga into everything we do. Suddenly, yoga is not limited to the hour we spend working on our mat, but all the small moments of pause throughout the day. This is the real power of yoga, when the mind is clear, and we find the gap. When we can take in what is going on around us without an automatic reaction. When we can just be.

Yoga is for everybody, and everybody should be practicing some element of yoga every day. Taking time every day to be fully present and in tune with ourselves - that is all that yoga is asking from us. It does not have to be this big set up, we do not need fancy clothes or props, and we most definitely do not need to be able to touch our toes.

How can we learn more about this experience of yoga? Well, of course, we need to practice.

To practice quieting the mind, we must practice quieting our thoughts. If we find it difficult to slow down this endless internal chatter, try a short movement practice first to help release any restless energy (this could even be a short run or walk outside). Then if your mind is still turning, start a breath practice.

A simple three-part breath breathing through your nose into your belly, ribcage, then chest before exhaling fully from your nose again - can be incredibly profound. Try counting the

THE IRONY IS THAT PEOPLE PRACTICE (AND TEACH) YOGA FOR YEARS AND STILL NEVER EXPERIENCE YOGA. breath so that your inhales match your exhales. This breath work could also be your meditation practice. Sitting (on the floor or in a chair) for five to 10 minutes just like this every day can create powerful shifts in your ability to be more present and balanced in your daily life. Now, imagine as a trainer or a coach, beginning and ending each session with your clients in this way and how helpful it would be for their motivation and focus within their sessions. This is why so many athletes, coaches, and fitness professionals compliment their training with yoga.

It is the experience of yoga that creates these powerful shifts, not just self-imposed stretching.

It is the full depth of the practice and bringing it into moments throughout the day that provide us with balance, clarity, and presence.

Lisa Greenbaum, E-RYT 500 and Certified Yoga Therapist is the founder of Lisa Greenbaum Yoga + Wellness, a traumainformed and philosophy first Yoga Education School offering 200 and 300-hr YTT certifications in Toronto and Ottawa. Lisa is an awardwinning presenter and change maker with 20+ years of industry experience.

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ACTIVE AGING

ACTIVE AGING: MORE THAN A TRENDY TERM ENCOURAGE CLIENTS AND PARTICIPANTS TO EMBRACE AGING WITH A WELLNESS APPROACH

By Mercedes Kay Gold

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AGING IS INEVITABLE BUT ONLY ABOUT 30 PERCENT OF THE WAY WE AGE IS LINKED TO BIOLOGY AND GENETICS. The choices we make day in day out directly impact our life span and overall quality of moments lived.

Active aging is more than a trendy term. The World Health Organization (WHO) has its own sixty-page document intended to, “inform discussion and the formulation of action plans that promote healthy and active ageing.”

I am confident the fitness industry agrees regarding the long-term value of consistent physical activity for overall wellness. It is heartbreaking to realize only one in three older Canadians achieve the recommended 150 minutes of moderate-to-vigorous physical activity per week based on Canada’s Physical Activity Guidelines.

Movement is mandatory and not age dependent. Whether clients struggle counting steps or exceed stereotypical aging expectations, exercise is essential to maintain muscle, strong bones, boost immunity, and maintain a healthy heart. The importance of moving daily is astronomical, helping prevent and manage chronic conditions. Exercise slows the biological clock. It is that simple.

Forget the outdated idea of aging gracefully. Encourage clients to ignore the candles on the cake and embrace aging with a wellness approach. Take time to check in.

Celebrate their small victories.

The relationship may start as a scheduled session, but more often than not, it evolves. Encourage clients to see their fitness journey as part of a bigger picture. Physical activity combined with mental, social, and spiritual wholeness work synergistically for optimal health.

Gaining balance in life leads to longevity.

Living an outstanding life is also linked to outlook. We all see life through our own lens. Our individual experiences, both negative and positive, shape our way of thinking.

Being the best version of ourselves is key as a trainer and allows us to truly transform lives. To bring our A-game, we too need to let go of past hurts, anger, and say good-bye to bitterness.

class, spin class or yoga. The stability of a prescheduled workout routine provides structure and something to eagerly anticipate.

… GROWING EVIDENCE SUPPORTS THE IMPORTANCE OF UNILATERAL EXERCISES TO PREVENT COGNITIVE DECLINE.

Unfortunately, winding back the hands of time is impossible, but educating clients in the importance of fueling the body with nutrient dense whole foods is vital. Passing on processed and eating a produce packed plate is transformative inside and out. Fuel your nutrition learning plus benefit clients by becoming a canfitpro Healthy Eating & Weight Loss Coach.

Living alone does not imply loneliness, but for some, the workout is more than a sweat session. Healthy familial support and relationships bring confidence and a sense of belonging, but keep in mind, we as coaches may be filling a void.

Oxytocin, the “love hormone” is released through touch. Whether the support system is the love of their life, close friend, family member, a fur baby or you – their favorite coach, hugs are helpful. Oxytocin decreases stress and anxiety.

Spirit is supreme. Positivity is powerful. According to research

by Yale psychologist Becca Leva, a negative attitude can shave seven and half years off your life. Gratitude means being thankful of everything.

It is easy to wake up with aches and pains, focused on what should of or could have been. Wave your own magic wand and focus on encouraging an attitude of gratitude.

Remind clients the road to fit is paved with obstacles, but you are there to help them crush their goals. Step into each session with a smile and bring sunshine to every session.

Finding a purpose leads to selfpower. Encourage aging clients to set a goal. It is never too early or too late to take the plunge in an aquafit

Aging impacts cognition dramatically.

If clients need another reason to lace up their sneakers, growing evidence supports the importance of unilateral exercises to prevent cognitive decline.

Age is truly a number and as fitness professionals, we understand the value of exercise. The World Health Organization estimates that by 2050, one in five persons will be over the age of 50. We have the opportunity to gain the knowledge and skills necessary to safely and effectively provide physical activity to this unique population by adding the canfitpro Active Aging Certificate to our tool box. As a fitness expert, be a role model. Lead by example, inspire, educate, be a cheerleader, and change lives!

Mercedes Kay Gold is a canfitpro PTS, certified coach, and holistic nutritionist. She is passionate about training one-onone clients and coaching at Orange Theory Fitness.

When not helping others live a happy holistic life, she can be found along a dirt road or spending time with her grandson, Theodore.

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