personal trainer magazine

Personal Trainer MagazineFitness. Dedication. Success.

Issue 3 Quarter 1 2015PAGE

1

Make More Save MoreGEAR UP FOR YOUR

BEST YEAR EVER

Issue 3

DESTROY

PLATEAUS

5 DAYS GOOD

2 DAYS BAD

THATDREADED

EGO

$



2

CONTENTS

IntroductionPersonal Trainer Magazine was created with you in mind. You love fitness. You feel rewarded when you help your clients reach their goals. You love the active lifestyle. And, you realize you can and deserve to make a great living while helping people add value to their lives.

For these reasons, PTM brings you the perfect combination of science, application, business and personal development skills.

Regardless of your niche in the fitness industry, you will find effective and easy-to-understand methods for enhancing the lives of others while you are personally fulfilled.

We welcome your comments, questions and critique of PTM. This is your magazine. If you want to see something featured, please let us know. If you’d like to contribute, our editorial department would like to hear from you.

Publisher’s Page ......................................................04

Building the Optimal Human ............................06-07

Destroy Plateaus .....................................................09

5 days GOOD, 2 days BAD ...................................12-13

Money Management ............................................15-16

The Clean Eating Lie ..............................................18-20

Revenue Blueprint .................................................22-24

Post Organ Transplant ..........................................29-31

PUBLISHER Dr. John Spencer Ellis

MARKETING MANAGERKelli Ellis

COMMUNICATION MANAGERJeannene Ritchie

COMMUNICATION COORDINATORMichelle Adams

EDITORIAL DIRECTORKelli Ellis / Scott Gaines

ART DIRECTORKelli Ellis / Priscilla Chrsitian

EDITOR AND PROJECT MANAGERDr. John Spencer Ellis

SENIOR PROJECTS EDITORKelli Ellis

EDITORIAL SUPERVISORSScott Gaines / Tyler Valencia

SENIOR GRAPHIC DESIGNERPriscilla Christian

PHOTO COORDINATORAlexa Katherine

COPY EDITORSSophia Elizabeth

Contact: [email protected]

Personal Trainer Magazine



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“WHAT DO YOU DO FOR A LIVING?”Love your career 10

SOCIAL MEDIA SUICIDEPrevent PR Disasters!12

STRONGMANFunctonal Training amd More33

FAST MOMSActivate type II Fast Twitch Musclesfor her best body yet! 26

THE DREADED EGOChange the focus for success46

Social Media Suicide ......................................................... 12-13

Fast Moms ............................................................................. 26-27

Strongman: Functional Training ................................... 33-34

Hot in Here: Infrared Saunas .......................................... 36-37Total Body Benefits and Money Maker

The Science Geek: Sarcopenia ...................................... 38-41Detect and Mitigate it in your Aging Clients

Hault the Aging Process .................................................. 43-44

The Dreaded Ego ................................................................ 46-47

Grinders: Workout Plans .................................................. 49-51Fitness for your On-The-Go Clients



4

There is always hype surrounding a new year.

Technically, your New Year’s Day can be any day of the year. It’s just a point in time where you reset and look forward with enthusiasm and intrigue. At Personal Trainer Magazine, we’re also excited about 2015. Of course, part of the reason for the excitement is because of the lessons we learned in the year prior. You either decide to do more of what is working, or stop doing what did not work. In many cases, it’s some of each. We OHDUQHG�D�ORW�LQ��$W�¿UVW��RXU�JRDO�DW�370�ZDV�WR�FUHDWH�D�UDZ��HGJ\�and “in the trenches” magazine which gives you all the “must haves” ZLWKRXW�WKH�FUHDWLYH�ÀXII��:H�OHDUQHG�ZH�FRXOG�VWLOO�JLYH�\RX�HYHU\WKLQJ�\RX�PXVW�NQRZ�WR�VXFFHHG�DV�D�¿WQHVV�SUR�ZKLOH�GUDPDWLFDOO\�HQKDQFLQJ�WKH�look and function of the magazine. You are experiencing this right now.

There is an important lesson here. It’s a lesson we all need to learn at some point in our careers. Here it is: Simply because you think you have a good idea, and have spent a lot of time or money developing that idea, that doesn’t mean it’s a good idea. All too often, we get our minds set on something and then want to see it through no matter the consequences. NEWS FLASH: If something isn’t working again and again, and people aren’t buying it; it’s time to rework it or abandon it. This goes for your training programs, pricing structure, info product, memberships or newsletters.

The good news is that you can change any of this at any time. It’s traditional to start something new, or abandon something old, on January 1st. However, you can do it at any point in the year. The real lesson here is to be honest with yourself about what’s working and what people like, and then make a fast decision and stop any bleeding.

In 2015, focus on what you know brings in the clients and the income. Then spend 10 – 20% of your time and resources to explore new opportunities while never abandoning your main source of clients and income. Personally, I gather new information throughout the week and then use Saturday to review it all and decide what I will investigate further and use in my business. What is your system? No matter what your goals are for 2015, I’d like to offer this advice.

These JSE Rules work for every person regardless of your niche or goals:

• Use HUBU, the Highest Use and Best Use of your time. Never waste your time on trivial low-level tasks, or get caught up in anything that devalues your time.• Spend only 5% of your time on the problem and 95% on the solution. Why stress and ponder the problem? You already know it’s there. Move RQ�DQG�¿[�LW�• Surround yourself only with people who demand a lot of themselves, while they challenge and support you to be your best. Fire anyone from your life who is a fun sucker, battery drainer, energy vampire, naysayer or general negative person.• Believe more is possible. If I listened to people who didn’t believe in me, or who tried to instill their fears and uncertainty in me, I would have QRWKLQJ��LQVWHDG�RI�WKH�KDSS\��FRPSOHWH�DQG�IXO¿OOHG�OLIH�,�OLYH�QRZ�

Remember, your New Year’s Day can be any day. It’s simply the day you decide to ask more of yourself. You must decide to stop doing anything that isn’t working, while taking immediate action towards your new goal. I wish you the very best in 2015. I’m here to support you.

Sincerely,

John Spencer EllisDr. John Spencer Ellis “JSE”Twitter: @jsesuccesscoach, johnspencerellis.com

Publisher’s Page

http://www.twitter.com/jsesuccesscoach

http://www.johnspencerellis.com



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http://www.adventurebootcamp.com



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FLEXIBILITY This is the most overlooked, and arguably most

important part of ANY training program. Sure, it looks

cool to box jump really high- but what’s the point of

doing so if your client lands with poor body mechanics?

Have your clients reached a plateau? It may be time to take them back to the basics! What are the basics?

FLEXIBILITY. This is the most overlooked, and arguably most important part of ANY training program. Sure, it looks cool to box jump really high- but what’s the point of doing so if your client lands with poor body mechanics? Deep knee flexion: a rounded spine, shoulders and cervical vertebrae, and feet that invert; and boom, you’ve got a perpetual injury. So, how do we fix these terrible mechanics and stop hurting people? It’s time to grab your foam rolls, ladies and gentlemen, and teach your clients the importance of stretching and self-myofascial release. Fascia is a type of connective tissue that (for the purpose of this article) surrounds the muscles. The adhesions form in the fascia, and create myriad problems such

as: back pain, headaches, immobile joints, and mal-alignment, to name a few. Gentle pressure applied slowly will allow the fascia to elongate eliminating pain from the tissue and restoring motion. The entire human being is connected through vast and complex systems-so it makes sense that benefits of stretching and S.M.R (self-myofascial release) are not just for the body, but for mind and spirit as well.As the technology industry rises, so does the amount of sedentary, highly stressed, highly anxious people. As a trainer, most of the problems I see can absolutely be corrected with a consistent flexibility program. Not to mention the importance of taking some time to relax and still the body and mind. That means at least five days a week of stretching, but ideally 5-7. The common denominators I see amongst clients are: tight pectorals, latissimi dorsi, psoas, and weak hamstrings, gluteal

group, and mid/lower traps.

Sound familiar? What causes such a phenomenon? Sitting: driving, stress, and staring at electronic devices for

hours and hours every day. What does sitting do? It shortens the hip flexors, causing them to tighten. The quadratus lumborum in response goes into a lengthened state that “feels normal” and then come the host of problems - usually starting with low back pain, and a forward head. Then these people go to a professional fitness trainer, and so often are thrown right into strength training! For example, a client comes in with elevated, internally rotated shoulders. You have him bench press. What happens? The short, tight muscles get shorter and tighter and the lengthened muscles continue to strain, and so the cycle continues.

Building the Optimal Human



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The tricky part is how to get your

clients to adhere to their flexibility

programs

It is our duty as trainers to help these people; not exacerbate their faulty muscle patterns. Now, the answer is not to go grab a foam roll and just throw it into a program ad hoc. It is imperative to know when and when not to use a foam roll. Equally as important is to know what muscles need to be stretched and which ones don’t. Say you have a knot in a garden hose. What happens if you stretch both ends

of the hose? The knot gets tighter, does it not? Muscles are the same way. If you lengthen a muscle when its normal resting state is already in a compromised, lengthened position, it will get tighter. Similarly, foam rolling can be contraindicated (ex. active injuries) so if you don’t know-educate yourself! Also, when in doubt- refer out! It’s useful to network with other healthcare practitioners, and build a solid referral system to make sure your client is in optimal health, alignment and injury-free.

The tricky part is how to get your clients to adhere to their flexibility programs. Some people realize the importance and benefits of the ‘maintenance’ part of exercising, but more

often than not we meet some resistance when it comes to this part. Everybody says they want to feel and look better. Aesthetics are such a huge part of the ego and the egocentric society that we live in globally-but especially in the U.S. The thought associated with fitness is how the external appearance looks. It’s seldom someone comes to us realized with intrinsic motivation and disassociation of the ego and the body, and truly wants to improve their overall quality of life. But everyone is yearning for internal peace whether they are aware of it or not. Whatever the spoken motivation is; there is this shared thread in all of us.

The best way to teach is to live and believe what you are teaching. So try it for yourself. Challenge yourself. For one week, dedicate 10-15 minutes a day to S.M.R and stretching. Feel how it feels to roll your IT band, instead of just telling your clients to. Feel how it feels to have a body free from adhesions, tension and stress! When you experience something for yourself, you can communicate and

empathize with another who is experiencing the same thing.

Some benefits of stretching and foam rolling include: increased range of motion, increased kinesthetic awareness, improvement in performance, relief of tension from the body; in addition to increased overall mind/body/spirit health and wellness. It is up to us to instill this in our clients from the very beginning. If we are passionate about carving out some time everyday to listen to our body and take care of it accordingly; then there’s no reason why a client shouldn’t follow suit. Stay on them! Look at their form, look at the way their body is moving. Figure out which muscles need to be loosened and which need to be stretched. Heal first, and create a solid foundation, before building up the house.

Sarah Deranleau is currently a certified personal trainer in San Jose, California. Her passion is striving to improve people’s quality of life through fitness, happiness and education. Find out more on her LinkedIn page.

https://www.linkedin.com/profile/view?id=336328045

https://www.linkedin.com/profile/view?id=336328045



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http://www.nestacertified.com/biomechanics-human-movement-kinesiology/



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There are several variables or modifications to help deal with these obstacles. The first suggestion isthis. If you do not have a workout program set up, then experiment with one. Keep in mind that you have to try it for at least 4 weeks in order to see some results. Six

weeks is recommended. Certain workout programs lay out the sets and reps for you, and also give you structure and proper periodization. This proper periodization will keep you on track and also give structure to your workout regimen. Some formats have tempo variables, sets and reps, along with the percentages planned out at each week for you.

The next suggestion is to switch up your recovery time in between sets or exercises. For example, instead of taking 60-90 second rest intervals, shorten those rest intervals down to 30-45 seconds. This slight modification will force your body to work harder as well as maximize your energy expenditure during your workouts.

How well Do You Move?

Another variable suggestion is changing is the tempo you perform your particular exercises. Let’s use the bench press, for example, you have 3 types of muscle contractions. These are concentric, eccentric and isometric. The bench press variable could be to perform a pause rep once the bar touches your chest before ascending the bar back up to the starting position. This slight modification helps with control as well as power increase as the result of the primer movers (pectorals) experiencing a slight relaxation period during the pause phase of the movement. Another variable for this particular exercise would be to perform a 3-1-1-style rep motion. This is performed by lowering the bar or loading the prime movers on a 3 second count, pausing at the bottom of the exercise and then ascending back up thru the contraction phase of the movement. This slight variable adds more tension to the muscle fibers being recruited as well as places more demand and focus on the prime mover muscles.

Benefits of going Up and Down

Another variation change could be performing pyramid or drop sets. These can be done all at once. For example, begin the first set with 15 repetitions, and then the next set is 12 repetitions, 10, 8, and 6 on the last set. This sequence takes you thru a progressively lighter workload into a heavier workload. Once that last set of 6 repetitions is completed you can work your way back up in the same rep order with progressively heavier to lighter work loads depending on the exercise. This particular format can be very helpful in defeating those annoying plateaus. Drop sets or pyramid sets give you both the muscular endurance phase of strength training as well as the hypertrophy phase of strength training. In your next workout, give these few tips a try. When done correctly, you should see great improvements. Go kick down those plateau walls!!

Many gym and fitness enthusiasts often mention that they have hit a plateau whether it is with their Strength Gain Goals or with their Weight Loss Goals. Many factors can contribute to these plateaus. Plateaus are something that comes with the territory of trying to make improvements and can easily be altered or improved using slight modifications.

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Vallice Ford earned a Bachelor’s in Health and Human Performance from Prairie View A&M University along with a Master’s in P.E. and Health from Prairie View A&M Uni-YHUVLW\��9DOOLFH�LV�FHUWLÀHG�WKURXJK�the National Exercise and Sports Trainers Association (NESTA) and U.S.A.W Sports Performance Coach &HUWLÀFDWLRQ��+H�FXUUHQWO\�UHVLGHV�and trains in Houston, Texas.


Issue 3 Quarter 1 2015PAGE10

“What do you do for a living?”Do you ever get asked that question? Does it fill you with

dread? Does it sound mundane to say, “Oh, I’m just a personal trainer?”

Let me ask you a question, what do you do for a living? Before I tell you

what I do for a living, I want you to ponder this question. Really ponder it. I want you to think of how it makes you feel. Now, here’s what I do for a living: I help people achieve significant results through their physical development. I help them feel better and move better each day. They move with confidence, spend more time with their loved ones and family, have better personal lives and stronger spiritual connections! Okay, I don’t actually say all that stuff when I’m asked the question, “What do you do for a living” but, as personal trainers, this is exactly what we do if we think about it.

Personal trainers have a tendency to discount their worth. Maybe it’s

because we tend to deal with the aesthetic elements of life, you know the shallow “I want to look good naked” mentality but it’s much much more than that. You’re helping people live better lives. By helping people improve their bodies, you’re helping them unlock more of their own personal power and potential. When I conduct client consultations, 9 times out of 10 the reason people want to

hire a personal trainer is to help them feel more confident. It all boils down to feeling better about yourself, which reflects all areas of your life. By feeling more confident and better about yourself, you’re able to

feel more positive and operate with greater clarity. This begins with your thoughts and actions, which in turn yields better results.

It’s not only feeling more positive about

yourself. It is more important than that. What we do as personal trainers is quite special. You’ve likely come across the law of attraction from “The Secret” or other teachers. Whatever your beliefs are about the law of attraction, a key element, and what meta physicists teach, is that everything is energy. As a

personal trainer, you’re helping your client to energize their bodies through exercise and correct nutrition. As a wellness, health and fitness coach, you’re helping your client increase their energy, which in turn can be applied to all areas of their

lives including their businesses, work, relationships, family and spiritual connections!

Your role as a personal trainer, therefore, should never be thought as

a small thing. Our job’s are amazingly rewarding and important in the lives the clients we work and the people around them. Imagine how we have impacted the lives of the families and friends of our clients who have more confidence, more vitality and more energy to invest in their own lives, passions and pursuits?

Great personal trainers not only have an impact on their clients, but a

compounded impact on society as a whole. Here in the UK, our public health system, the NHS, is overloaded and over burdened. One of the biggest precursors to disease and ill health, which is straining the NHS, is obesity and a lack of exercise. Our jobs as fitness trainers should not be taken lightly. Next time someone asks you what you do for a living, at a networking event or just in a casual setting, you can hold your head up high and proudly proclaim your high worth

in society as a personal trainer or fitness professional because that is your super hero power.

Fahad Maniar is a personal trainer and Muay Thai Kickboxing coach from the UK. http://www.fahadmaniar.com

What we do as personal trainers is quite special”



http://elliscafe.com



As a trainer, I believe that we should take into consideration the complexities of aging, human interactions and the information taken in by the brain. Most clients approach trainers believing that our goal is to run them ragged and take away their greatest pleasures and desires, although they approached us seeking help on their health and wellness goals. The idea of being sore after a workout and having to eat broccoli and chicken breast all the time is captured in the minds of the masses and for that reason they steer clear of personal trainers. Initially, I failed by trying to get my clients to count calories, count macros, exercise regularly on top of living a hectic lifestyle. All these different variables overwhelmed my clients and in turn they either relapsed from exercise or became inconsistent. I soon realize I had to ease my clients into counting macros,

calories etc. I created a process to show my clients that they could attain their goals without being too stringent on their diet.

First strategy was reframing the thinking of my clients. What I did was assure my clients that I was not going to take away their peanut butter cup ice cream, but they did have to earn it. I reframed my clients thinking and I made their favorite processed foods a reward, rewards are only given when you accomplish something. I also suggested a book for my clients to read. I usually get this book as a gift for my clients to earn their trust, and the book that I usually get is Power of Habit, by Charless Duhigg. Suggesting this book was a way for me to educate my clients on things unseen such as habits, cues and rewards from a neuroscience point of view.

Preventing PR Disasters!Social Media Etiquette

It happens to the best of us. Sooner or later, a Facebook post goes awry or a tweet needs to be untweeted. In your efforts to reach potential clients and engage existing ones, you are bound to make a social media PR blunder at some point. A social media mishap doesn’t need to spell disaster though. Check out these potentially sticky social media situations � committed by various corporations and professionals � and learn from what they did wrong:

Hashtags rule - but know the rules.

Research why a hashtag is trending BEFORE you insert yourself into the conversation. Don’t insert yourself into a hashtag conversation if you don’t belong there. Read hashtags before posting, to make sure that they don’t have inappropriate double meanings. Avoid hashtags that can be easily hijacked by trolls.

DiGiorno Pizza learned the hard way about inserting themselves into a trending hashtag topic, without knowing the context. They jumped into the #WhyIStayed trending topic to promote their brand. The problem? It was created in response to NFL player, Ray Rice, who beat his wife and was suspended. Women were using the hashtag to discuss why they stayed in relationships that were abusive � a very inappropriate move on DiGorno’s part.

As for reading hashtags before using them, Susan Boyle’s camp made a classic blunder that will go down in social media marketing history. To promote her new album, they created the hashtag #susanalbumdebut. What ensued was not what they intended. The hashtag trended with plenty of snarky comments, and several interesting (if not blush worthy) memes were created in response.

The New York Police Department also learned about hashtag rules, when they launched what they intended to be a feel good campaign to foster relations between the NYPD and the public. Using the hashtag #myNYPD they encouraged followers to post photos of themselves with city officers. While some did follow the rules, others seized the opportunity to slam the department, using photos that depicted officers in situations that could be perceived as abusive or brutal.

THINK BEFORE YOU POST!!

5 days GOOD, 2 days BAD

“Most clients approach trainers believing that our goal is to run them ragged and take away their greatest pleasures and desires”



Research photos before you post them. An extra five minutes of research can be the difference between an awesome viral post, and an awesomely bad viral post. Donald Trump would have benefited from a quick Google search on a photo he retweeted. What he thought was someone’s parents turned out to be Fred and Rosemary West, the infamous serial killers.

American Apparel also suffered a good dose of negative public backlash, when they posted a photo on Tumblr that they thought was a plume of firework smoke. Instead, it was a plume of smoke from the 1986 Space Shuttle Challenger explosion, which killed the entire crew of seven astronauts � including beloved teacher Christa McAuliffe. A few moments of research would have saved the company from having to do social media damage control.

Avoid offensive remarks, even if they seem clever or funny to you.Anything that can be construed as racist, sexist or offensive to any particular group should be avoided. You may think that your tweet or post is clever or funny, but if it has the potential to offend you’d do best to find another, more appropriate way to get your message across.

Dave & Buster’s tweet in November 2014 was an attempt at a clever play on the word “no one”. This tweet set the Twittersphere ablaze, with angry

followers telling the restaurant chain in no uncertain terms that their tweet was racist and not cool at all. The offending tweet? “’I hate tacos’ said no Juan ever.”

Know when to apologize, when to explain, and when to just let it go. Most of the time, a sincere apology works just fine in the wake of a social media blunder. In some cases, a brief explanation (that does NOT pass the buck) helps as well. Other times though, a quiet delete and move on is the most appropriate response � or non-response. Your best bet is to simply and publicly say, “I’m sorry”, then move on.

The delete button works, but more often than not it doesn’t work fast enough. By the time you get around to deleting a frightful Facebook post or tragic tweet, the damage is usually already done. Deleting won’t erase the screen captures or social media backlash that results. It won’t stop the tags and hashtags that highlight your blunder and spread it around the Internet for all to enjoy.

Understanding social media etiquette is your best and safest bet, and a smart addition to your online marketing strategy. Nine times out of ten a little forethought, a little research, and a little common sense will save you a great deal of trouble and possible damage to your brand. It’s not worth the risk, so think before you post. Yes, it really is that simple.

5 days GOOD, 2 days BAD

Power of Habit referenced different stories to express why we do things good, bad or indifferent. It then teaches the reader how to undue some of the habits and rebuild new ones. This book proved useful, helping my clients with understanding better what they are trying to accomplish is collaboration with me. This in turn built consistency and expedited their goal attaining process. Clients consistency equals a higher probability of my clients attaining their goals.

Secondly, I developed a nutritional strategy “5 days good 2 days bad”, I developed this idea because my clients wanted to have fun but still wanted to improve performance, body composition and become healthier. It was not often I dealt with athletes; I dealt with the average sit down at work for 8-10 hours, not much eating during the day and going home being sedentary and over consuming for dinner type of client. This strategy was developed for this type of population who have been living a lifestyle similar to the one I just described. Eat good for 5 days and eat bad for 2 is only meant to last 4-8 weeks depending on the self-efficacy of the client. Those clients with higher self-efficacy did have the option to count their calories. The 5 days good 2 days bad is built off of a 5:2 ratio of good eating

to bad. The clients must follow the guidelines below for 5 days and then on the weekend or days off of their choosing they can eat what ever they want. The cheat days could be back to back in one week or separate, but cannot be back to back and blend into the next week. For example, a client chooses to have their cheat days on Sat or Sun. Then the next week, the client tries to have their cheat meals on Mon and Tue. That’s not allowed.

Within the strategy of 5 days good 2 days bad I created behavior goals. Initially starting out clients don’t really know what to change so I choose 3 behavior goals for them. The first 3 are, 1. Adding 8-12 servings of spinach or broccoli or any dark vegetables. These two foods are nutrient dense, and give the body phytonutrients and can be eaten almost endlessly when the client is still hungry. 2. 3oz. protein with every meal. The importance of this goal is to build lean muscle mass that will help with fat burning. 3, Cut carbs after 4 o’clock depending on workout time. Behavior goal 3 is to help people minimize the storage of fat. If you do not utilize your carbs then they will store as fat. The only exception is for the clients who work out at night then they are allowed to have some carbs after, I would often suggest about 1/4 c up to 1/2 cup.

When I sit down with my clients I establish these first 3 behavior goals and as these habits become apart of my clients natural process I then choose 1-3 more depending on my clients ambition and ability to handle change. I often ask them to brain storm some Ideas and if they can not I am already prepared to give them 3 new behavior goals.

Client CONSISTENCY equals ..clients attaining their goals

Social Media Suicide:

Mean Tweets



http://teamjse.com



MONEYManagement

I’m frustrated with having my fellow trainers have financial challenges. This is an industry where we change

lives, and we need to be compensated appropriately. Part of the solution is demanding what we are worth. About half of all trainers are not being compensated properly for their skills and talents. It’s time to earn what you are worth and keep every dollar you can. In my 12 years experience as a trainer, on two continents - going from rich to broke a few times - I learned about managing (and mismanaging) finances the hard way. So, here are some strategies to help you manage your finances so you can benefit long term for all of your hard work.

Don’t rack up excessive debt, especially credit card debt. Plain and simple, those interest

payments will crush you financially. Debt creates stress. When you are stressed about debt, you aren’t able to function at your highest level. Then, your clients suffer as well.

Trainers, and others in the health and wellness field, need to be healthy and well. Having a clear

mind and centered focus is key to helping our clients. If we are stressed about finances and day-to-day living, our focus is spread thin, and so is our ability to help our clients.

Maintain control of your money. The best way to do this is to seek advice from experts such

as CPAs (certified public accountants) and CFPs (certified financial planners). I always recommend a business attorney as well. DO NOT SKIP THIS PART!

I’m Frustrated..... 1. Live Lean

Decide if leasing a car is a better strategy than buying your car. Google the word “money factor”

to determine if the current financial climate makes leasing or buying a better decision. Choose a car which is appropriate for your lifestyle, needs, budget and family.

Remember that you are in an image-based business and having a professional, successful

image is part of your business. You, essentially, are the business. What you drive says a lot about you, your goals, and what you value. HINT: How you take care of your car (and your home) says a lot about you as well. If you train millionaires, then a high-end sports car (or luxury car) can be accpetable. If you are in middle-America, and you are training people at your boot camp in the park, a nice truck will help you fit in better. So, price, nessessity and “assimiliation into your group” all matter.

2. Your Car



Take 10% from every client check and put it in a special savings account

Your business and personal finances should always be kept separate. Ideally, you should

have a business checking and savings account, and a personal checking and savings account. Google the work “comingling money” and then avoid it.

Keep at least 3-6 months of cushion in your business account. In addition, your personal savings

should have additional 3-6 months of cash in reserve to cover your expenses. So if tomorrow all your clients magically disappear from the surface from the earth, you have enough money to sustain your daily living until your rebound! At a minimum, take 10% of your money and put it in a special saving account. This is the money you invest (stocks, bonds, mutual funds and real estate).

Create additional sources of income strategically. Think through your investment

opportunities. Seek advice from experts (not your buddy without any education in finance, law or business).

It’s funny, some trainers love network marketing companies and others not so much. The history and facts

show us that MLM/network marketing companies have created the more millionaires than any other business structure. And, they have made more women millionaires than any other business as well. You can get caught up on the hype, or you can just use the structured format to increase your weekly passive income. NOTE: This is what John Spencer Ellis does with network marketing to earn weekly passive income.

3. Surplus 4. New Avenues

If what you are currently doing isn’t working, you need to ask yourself some critical questions. Is it me, or

something else? Do I have the needed skills? Is this the right program for my area? Are my prices too high (or too low)? Am I missing the needed certification? The first step is an HONEST self-assessment. We often don’t tell ourselves what we should because we don’t want to know the truth (even when it comes from inside). Be honest with yourself and others when it comes to your business, career and finances. Then, seek expert help and take massive action.

Luke Trencevski is an international personal trainer, fitness entrepreneur and author. Luke was born and raised in Macedonia. He’s lived in America for 11 years. www.trainedbyluke.com

5. New Options

http://nutritionbusinessblueprint.com





If you are like many, you want to “eat clean” but may not think it’s practical in your budget and/or lifestyle. Or perhaps you think it means contest-mode strict dieting year-round to truly eat clean. Or you may simply get discouraged by all the complex and confusing terms out there like “clean”, “natural”, “GMO”, “organic”, “processed”, just to name a few. Well here’s a secret I only share with my closest friends: it’s not that complicated or unpleasant – in fact, it’s easy and delicious with the right information and preparation. And once you “get it”, you will be on your healthiest, happiest A-game all the time. I have experienced this first hand and cannot imagine going backwards. I love to cook and create healthy recipes that are fun and part of a normal, social life. I also understand how important it is that what we cook is easy and affordable, because without that we cannot truly make it a sustainable lifestyle. So with a balanced, healthy lifestyle in mind, here’s a few tips to master the basics of clean eating and do the best with what you have to work with.

Eating clean is subjective. There are many definitions and degrees, but most involve a diet consisting of whole foods prepared in healthful ways with minimal artificial ingredients. The literal definition requires one to hunt and gather all their food, think caveman. A more practical definition for someone who doesn’t live on a farm is to eat and make things from scratch most of time and other times to choose items that have only ingredients you understand and can buy in the store yourself.

Clean can come from a box. It is possible to eat clean even with pre-packaged foods – but diligence is critical in reading and understanding the label. And this means the back of the package, not just the front which is like a giant billboard with misleading sales pitches.

Processed isn’t always bad. There is nothing black and white about this word. There are many different levels of how a food can be processed. Highly processed foods are bad – they typically have dangerous chemicals and have been put through some nasty procedures to end up on the store shelf and last for years. On the other end of the spectrum are minimally processed foods – even a 100% natural tomato that is put in a jar with spring water must be called “processed”. Anything put in a package is technically processed, but can still be organic, natural and clean. When headlines mention processed foods being responsible for diabetes, obesity and cancer, they are referring to the fast foods, the lunch meats, the candy that all rank at the high end of the processing spectrum.

Everything you need to know about Clean Eating



Ideallly we would all avoid anything modified to be safe....

but in today’s modern industrialized world,

most produce and grains have been modified at some level from their original heirloom seed. The point here is don’t hate the label, rather inquire

and understand the application of it.

02

Scary Genetically Modified Food

GMO isn’t always horrible. Genetically modified foods have gotten a bad rap, and for good reasons. But not all degrees or levels of GMO are Franken-foods. Some seeds have been crossbred to withstand drought.

01



Clean Eating: a totally different

perspective

Even clean eaters do dirt once in a whileThis is all a matter of personal choice, but I believe it is very healthy to eat clean most of the time but allow for relatively unclean food as part of being a normal, social being. What’s important here is to acknowledge there is not a one-plan-fits-all and do what is best for your health and happiness. By now you probably realize that there are no silver bullets, magic foods or simple labels. There is no short cut around it; foods without labels are best (think natural, single ingredient), and if what we chose to eat has a label, we must turn the package around and read it. If there is something we don’t understand, it’s best to put it down until we are able to research it for ourselves and then make our own conclusion on whether it’s “clean” enough. Do what is best for YOU because you deserve it, and besides…the rest of us are counting on you to bring your healthiest, happiest, strongest self to the party (or stage). Jen Arricale is an advocate for healthy eating while

enjoying life. As a fitness chef, sports nutritionist, champion natural physique competitor, award-winning author,

and accomplished marathoner, Jen teaches corporations, groups, and individuals how to eat healthy without

sacrificing a fun, full, and balanced life. www.jenarricale.com

“Healthy is a Lie” “Organic is best”...

“Natural is great”....

“Healthy” is a Lie....It would take pages to explain all the subtle differences/definitions/laws/

requirements for just these 3 labels, but here’s the bulk of what you need to know: 1) organic is natural food grown/raised without commercial chemicals

(think pesticide, fertilizer, antibiotics) and subject to strict governance; it is also costly and not always available, 2) natural has very loose rules that aren’t

strictly enforced, and merely means it is not highly processed (think tuna in a can), 3) healthy means whatever the food company wants you to think – while there are

some vague guidelines, the important thing to know is something can be labeled healthy because it has one ingredient that may be healthy by itself, but can also include many other

ingredients that are not healthy at all.

03

http://www.jenarricale.com



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Revenue Blueprint for Busy Professionals

I recently attended a fitness conference in California where I met a fitness professional who had just spent thousands of dollars to publish her own book. She had no way to distribute it or make money from it. The books sat in her garage collecting dust, so she could occasionally hand one out for free

to her clients.

Step-by-Step System for Creating Four Passive Revenue Streams in Less

Than One Week

I wish I had met her sooner. Because, as fitness business owners, we all make costly mistakes trying to get our message out to the world so we can impact more lives and make a difference.

But we’re all busy and often times, we have no idea how to leverage our time while maximizing our impact.

A year ago, that all changed for me. I had just joined Ryan Lee’s Ultimate Kindle Group. The team leader said he’d give a Kindle Fire to whoever wrote a book and made the first sale on Amazon. My competitive

nature kicked in and I spent the next several hours, bleary-eyed, hunched over my keyboard putting pen to paper and writing my first book. In less than 24 hours, I had my book uploaded onto Amazon and making sales.

One year later, I haven’t touched that book on Amazon but it continues to pay me every day on auto-pilot, with 100-150 book sales a month. But I didn’t stop there. Using some

new “multi-casting” marketing strategies, I was able to turn that book into four passive revenue streams in less than a day.

But let’s back up for a minute and

talk about what multi-cast

marketing is all about.



01 Write a book in Microsoft Word.

03 Create a bit.ly link so you can track the links and measure conversions.02

Create complimentary, bonus material Put a link in your book and get emails!

05 Create a book cover. I hightly recommend fiverr.com. Get a $5 cover!04

Get the book converted into Kindle Format. I hired a fiverr.com expert.

07 Run a free book promotion on Amazon to get “buzz” and increase rankings. 06

Upload the book to Amazon (1st Passive Income Stream)

Book-Casting BlueprintBuckle up and let’s get started!

Multi-cast marketing means creating one piece of content and leveraging it across multiple platforms (Facebook, LinkedIn, Tumblr, YouTube, Google+, Instagram, etc.) in several mediums (audio, books, slide shows, motivational quotes, pictures, videos) to reach 1000’s, even millions of people, with very little “extra” work.

There are many forms of multi-casting: Book-casts, Mag-casts, Video-casts, Podcasts, and Brendon Burchard’s social media method called Circular Viralocity. I’ve studied every single one of them. But for the purposes of this article, I’m just going to share with you my “book-casting” blueprint that has allowed me to make an extra $300-400 a month for the last 12 months on auto-pilot while building my mailing list with targeted leads.

This process is replicatable and simple-to-follow, no matter who you are or how much money you have to invest. I spent less than $200 to create four passive revenue streams but you can easily do it all on your own and not spend a dime.

So buckle up and let’s get started!



I know without a doubt, you can replicate this blueprint and have equal, if not better, results than I achieved.

But here are my results:

• Time Spent: 1 day of work• Monthly Sales: 100-150 book sales (consistently for last 12 months)

• Passive Revenue: $200-$300 a month from Amazon Kindle Sales alone. # of New E-mail Subscribers: 606

• Social Proof: 25 Written Testimonials (automatically collected by Amazon)

• Audio Sales: $65 first month (11 sales) Due to some glitches with my voiceover guy, we only got the

audio book up last month.

• # of lives changed = Priceless

• Amount of additional time spent “maintaining” the business, traffic, or products: 0

There you have it! Four truly passive revenue streams that run on auto-pilot, to build your list, fatten your

wallet, and increase your impact on the world with little to no extra effort. Use this blueprint over and over again to yield multiple passive income streams from books, reports, podcasts, and more.

08 Get friends and family members to give you 5-star reviews to increase sales.

11 ACX.com will then upload the audio book to Audible.com (3rd revenue stream)

13 Hire a local student or professional to shoot videos of you.

15 Launch your new information product! (4th sream of revenue!)

09 www.CreateSpace.com, buy an ISBN number, & create a hard copy. (2nd Stream!) 10

www.acx.com and hire a voiceover to create an audio version of your book.

12 Create a a higher-priced info product with the same info.

14 Beta test your videos to your book buyers.

Want to learn more about multi-casting marketing? “Like” my Facebook fan page: Dr. Kristen +DUYH\�RU�ÀQG�PH�DW�www.facebook.

com/drkristenharvey. Dr. Kristen Harvey is CEO of Scenic City Boot Camp and Transformation Center in Chattanooga, Tennessee alongside her business partner & husband, Kevin.

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Type II Fast Twitch muscles are the biggest in our body. They increase our metabolism more than any other muscle fibre and they’re the first to atrophy as we age. Yet when it comes to training our in-home clients these are the most untouched muscle fibres of the group.

True, the amount of weight your client has to lift to activate fast twitch muscles using traditional methods is so heavy that it’s just not practical for the stay at home client. After all, you’re not going to give your at home mom a bar stacked with 100 pound weights and ask them to bench their six rep max.

Yet if the most frequent in-home clients are stay at home moms or middle aged women (and they are) then their main goal is to lose weight, trim inches, or look fabulous as they age. So aren’t you denying them their goals if you don’t train fast twitch? Because, ultimately, staying in high rep ranges will just slow down their metabolism and they will gain weight as they age.

These days there’s an abundance of fast twitch activating techniques that you can do with your clients in the comfort of their homes. These are free from heavy lifting, they are free from intimidation, you barely need any weight, and the movements are slow and controlled to keep your clients injury free. Here are two amazing options that will blow your clients away.

Blood flow restriction: ok, you may want to hide the name from your clients. After all it sounds pretty intimidating. But the truth is this

technique is so gentle that it’s even used on hospital patients that need to regain strength in their limbs. It’s simple, it’s painless, and it gives your client the benefit of increased Type II muscle fibres.

Take a tourniquet, a pressure cuff, elastic band, or really any form of fabric you desire and tie it around the proximal joint of the muscle (the joint closest to the trunk of the body, either an arm or a leg). It should be tight enough that your client feels a rate of perceived pressure of about seven out of ten. An exercise is then performed with high repetitions (30 reps) at a weight of your 30% RM.

As an example let’s take the bicep muscle. Tie the tourniquet at the shoulder. Your client should feel the pressure of the tourniquet, but it’s bearable. Give them a light weight and have them do 30 bicep curls. Continue on to the next limb. Circuit training works great with blood flow restriction.

One of the reasons blood flow restriction works is because it reduces arterial flow into the limb, yet, because the tourniquet is not too tight, it still allows for venous blood to exit (in other words blood can’t get it but it can get out). Since blood is our carrier of oxygen, the amount of oxygen in the muscle is decreased, so the anaerobic fast twitch muscles are the ones that are worked.

Time under tension: As we know, fast twitch muscles are activated when your body is not using oxygen as its main energy source. This

happens at the beginning of movements. That is why higher weight loads and lower rep ranges work. Yet fast twitch muscles are also activated when your slow twitch endurance muscles fatigue and need backup.

With nothing but the use of your client’s body weight we can focus on Fatigability to activate fast twitch muscles. The best way to do that is through Time under Tension (TUT). Just as it sounds, time under tension is the amount of time your muscles remain under tension while performing repetitions.

Many studies demonstrate that finishing 6-8 reps in 40-50 seconds will activate your fast twitch fibres. This means that each repetition should take approximate 8 seconds to complete. The movement is so slow that your clients will think they’re performing yoga.

Fast Mom’s: wake her type II fast twitch muscles for her best body yet!

““....their main goal is to lose weight, trim inches, and look fabulous”



As any good trainer knows, we don’t just use one type of training all the time. The body adapts or causes changes that may stunt the long term

goals of our clients. Making sure we successfully train all types of muscle fibre is important, especially when that fibre increases metabolism drastically and gives our stay at home moms and middle aged women what they want, a toned and sleek physique now and for the rest of their lives.

Alicia has been fitness professional for almost 9 years. As the owner of the in-home personal training company Destination Fit, she is

committed to helping her clients reach their fitness goals. For more information on Alicia visit: www.destinationfit.ca

They will feel completely in control. All body moves can be used. Take a push up for example. If your client is already doing full push ups, start them on their knees. The client lowers their body and bends their elbows for four counts. Then, they lift slowly for 4 counts and repeat. We all know as trainers there is nothing more treacherous than counting. Your option: get a stop watch and time your client. It’s 6 – 8 reps in 50 seconds or approximately 8 seconds per rep.



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Exercise and Nutrition Post-Organ TransplantPersonal Trainer and 2-time transplant recipient tells all.

The transplant surgery was

very successful

i I am a two-time kidney transplant recipient as of March 19, 2013. On March 19, 2013, I had received a transplanted kidney for the second time. The transplant surgery was very successful.

iAfter I was released from the hospital, I had to wait two weeks to start exercising due to the pain from the surgery.

I started walking around the block from my house two times each day. I had routine visits twice a week for one month. I had to visit my kidney doctor and my kidney transplant surgeon. After ten weeks, I was cleared by my kidney transplant surgeon to begin working out at a health club.

A personal trainer in the gym approached me and asks me a few questions. He asked me, “Do you need help with the equipment.” I said, “I need to know how to use the equipment properly.” He asked me some questions about myself. I told him that I am a kidney transplant recipient. The first thing he said, “Wow.” He said, “I did not know that organ transplant recipients can exercise in the gym like normal people.”

I created an exercise program for myself by reading books on exercise and bodybuilding. I wrote everything down about my training in my training journal. I took photos to record my progress. I ate healthy food by following a clean diet. I have a cheat day once a week. My diet is 30% protein, 40% carbs and 30% fat. I ate almonds and walnuts as my good fats. I make sure that I consumed only 2 grams of sodium per day. Anything more than 2 grams of sodium can lead to high blood pressure and excessive fluid in your lower body(ankles, calves & feet). One side effect that I had experienced of using immunosuppressive drug was edema. I ate frequent small meals and I drank plenty of fluids.

I am presently taking immunosuppressive drugs to help my body accept the new organ. I will be taking immunosuppressive drugs for the rest of my life. These immunosuppressive drugs suppressed the immune system so that the body can accept the new organ

I am greateful for every day and value my healthy lifestyle



Common anti-rejection

medications

• Prednisone (Deltasone, Meticorten,Orasone)

• Cyclosporine (Sandimmune, Neoral, Gengraf )

• Tacrolimus (Prograf ) This is the drug that I am presently taking.

• Azathioprine (Imuran)

• Mycophenolate (CellCept)

Common Side Effects OF

Immunosuppressant DrugsImmunosuppressant is a general term to describe

several medicines that lower or suppress the immune

system. These medicines are administered so that

your body will not reject a transplanted organ. They

are commonly known as anti-rejection drugs. Many

of these drugs have side effects. Listed below are

some common medications and some suggestions to

help overcome any symptoms you may encounter.

Organ Transplant for

Survival

Without these drugs, the body will quickly reject the new transplanted organ. The body’s immune system goes into defense when a foreign organ is attached inside the body.

I weigh myself every morning to monitor the side effects of the immunosuppressive drugs in my body. I check my blood pressure daily. I visit my kidney specialist once a month to go over my medicines and do a monthly blood test. I am very healthy and my body had transformed. I had lost some fat and gained muscle.





or personal trainers, you may ask your client the basic questions. Before training the client, ask the client questions about his or her organ transplant. Ask the client which organ was transplanted. Ask about the transplanted organs; the kidneys, heart, liver, pancreas, lungs or eyes (corneas).

Ask the client was he or she cleared to work out by the transplant surgeon? If the client was cleared to work out, ask for the client’s organ transplant specialist name and phone number. You may contact the specialist and ask questions about the client’s health conditions. Sometimes, clients will not be honest about their health conditions after receiving an organ transplant. Ask the client about their diet. Diet does play a role in the effectiveness of the immunosuppressive drugs.

Start your client with a light workout. I advise personal trainers to speak with a registered dietitian about diets for organ transplant recipients. A dietician visited me after I had my kidney transplant. We went over the diet. She told me that best foods that I can eat. I am no longer restricted on eating certain foods and drinking liquids. When I was on dialysis, I was

restricted on drinking fluids and eating certain foods.

I advise the trainer to know something about the vital organs. This can be achieving by accessing major search engines on the Internet. Trainers should start networking with organ transplant specialists and dieticians at the outpatient transplant clinics in their areas.

In conclusion, organ transplant recipients like me can lead a normal life after receiving a lifesaving gift. I will always cherish this second gift of life for the rest of my life. If you have any questions, you may email me at [email protected].

Mike George is a two time kidney transplant recipient. Mike is working on becoming a NESTA personal trainer. Mike loves drinking liquid egg whites, which are high in protein and taste great. Please check out this link: http://www.eggwhitesint.com/likes/michael.

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Strongman training develops true functional strength

and can bridge the gap between traditional weight training and the real world.

Implementing heavier loads and awkward objects forces the

neuromuscular system to work harder to adapt;

The athlete quickly approaches what looks like an exercise ball made of solid concrete resting on the ground.

Spanning nearly two feet in diameter, it lies dormant in front of a five-foot-high platform. He crouches down and rests his torso over the giant stone sphere. Wrapping his arms around the ball in a bear hug, the athlete squeezes with all his might. Leaning back, he pulls the object from the ground toward his lap and in one deft move the athlete drives his hips forward, stands and places the sphere on the platform. Not yet finished with his task; four more platforms silently wait for him to his right. Each with another atlas stone placed in front of it; each stone progressively heavier than the last.

Everyone has seen one. At one time or another everybody has encountered a strongman contest; perhaps live in a

parking lot or park somewhere. More likely, they came across one while channel surfing late at night or during the marathon of episodes usually aired around the holidays. Regardless of one’s level of interest in strength sports, exercise or weightlifting, curiosity reigned causing the passer-by to become a spectator.

To the uninitiated it was a big guy lifting or moving a bunch of really big, heavy stuff; perhaps little more than

a freakish display of brute strength. To the indoctrinated however, the contest was not only the pinnacle of long, grueling hours of training, but it was a perfect, albeit extreme demonstration of functional movement.

We can define function as a basic competency in the movements that we encounter in daily life. Pulling,

pushing, lifting, pressing, squatting, dragging, carrying and twisting are all examples of functional activities. It is this type of movement that we encounter frequently throughout the course of a normal day. It is also these

activities that are the heart of each of the classic strongman events.

Strongman training is about pulling a heavy, awkward object from the ground or pressing it overhead. It is about

carrying, pulling or dragging a heavy load over a long distance as quickly as possible. The use of large, oddly shaped and asymmetrical or non-uniform objects practically forces core

stabilization and grip strength development. The deadlift, the carry and drag, the tire flip, the log press, the truck pull; all of these strongman disciplines find their roots in function and develop static strength, strength endurance, maximal strength and explosive power.

STRONGMANFunctional Training and More by Craig D. Ing, RKT, CKTP, FMS, HKC

STRONGMAN:

Functional Training

Strongman training develops true functional strength and can bridge the gap between traditional weight training and the real world. What about the other benefits to this type of training? Strongman training can be utilized as a tool that can not only add variety to a program, but can challenge the client in new ways. Implementing heavier loads and awkward objects forces the neuromuscular system to work harder to adapt; where deadlifting a bar with the plates evenly distributed is easy, flipping a giant tractor tire however, will prove to be far more demanding. What’s more, there is a considerable amount of carryover between improvements in the strongman disciplines and the traditional lifts; the tire flip will actually help improve the deadlift. Similarly, the stresses to the body from doing yoke carries will improve squatting.

Incorporating strongman training into your repertoire is fairly simple. The nature of strongman training makes it an ideal complement to client programming. Most events typically last sixty to seventy-five

seconds. Therefore, several events can be trained in a session if you are looking for an efficient workout or, because of the characteristics of the movements, a strong metabolic boost. Conversely, single events can be incorporated at the end of a more traditional program making them effective finishers.

There is a wide array of equipment options available on the market; everything from molds for making atlas stones to harnesses for pulling trucks. Thick handled bars or axles are ideal for changing

up the deadlift and the overhead press. Sandbags and kegs are perfect

for a variety of lifts and carries. If you don’t have access to these items, there is probably plenty of heavy objects in your facility that you can use. Heavy dumbbells can be used for a farmer’s walk, plates or dumbbells can be used for the front or crucifix hold and nearly anything can be used for a loaded carry. Changing variables within an exercise can also serve to challenge the client. Use a sumo rather than a conventional stance for deadlifting. Deadlifts can also be performed from blocks or pins, allowing for a heavier pull. Heavy unilateral dumbbell or kettlebell presses can also get the whole body working. Similarly, maximum lifts, maximum repetition sets, and timed sets can also be employed to mix things up.

Client does not have to be a strongman or a strongwoman to reap the benefits of the training. As with everything we do, always be mindful of safety and form. Use your creativity; the possibilities

are without limit.

Craig D. Ing, RKT, CKTP, FMS, HKC is President of Ing Martial Arts & Advanced Training, LLC. He is an author, speaker and an amateur strongman competitor. www.ingtherapeutics.com [email protected]



www.ingtherapeutics.com



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In her recent video about health benefits of saunas, Rhonda Perciavalle Patrick, Ph.D., a biomedical scientist who has done

extensive research on aging, cancer and nutrition, showcases multiple sauna health benefits for muscle recovery, improved cell health and regeneration, and hyperthermic conditioning.

The good news: Sunlighten Infrared Saunas provide the safest and best independently tested and proven tool

to help achieve the many sauna benefits outlined by Dr. Patrick and Dr. Steven Mercola in his article, Are Saunas the Next Big Performance-Enhancing “Drug”?

One of the health benefits of saunas, according to Dr. Patrick, is the fact that the heat acclimation – whether

from exercise or sauna use – increases blood flow to muscles, the heart, and skin, all of which can lead to positive effects, including gains in endurance and muscle mass.

A few other highlights from Dr. Patrick’s research and Dr. Mercola’s article:

Sauna use may naturally generate a massive boost in human growth hormone, which is great not only for athletes, but also for anyone over the age of 30 (the age when growth hormone naturally begins to drop off)

Sauna use may help muscle recovery after an injury.

Sauna use may improve insulin sensitivity, which may then lead to increased muscle growth

Sunlighten saunas provide all of these health benefits and more with our far and full spectrum infrared sauna heaters, the only infrared heaters on the market clinically shown to raise core temperature, resulting in hyperthermic conditioning. The full spectrum mPulse line of saunas is the only one on the market that has shown tested, positive results for muscle recovery, and produces true near infrared heat to promote cell health and regeneration.

In a related article, Dr. Mercola encourages sauna users to seek out saunas that combine the efficacy of strong infrared

heat emissivity and the safety of low-emission electromagnetic fields (EMF). Sunlighten is proud of the fact that their sauna heaters fit the bill of proven safety and efficacy. Solocarbon® heating technology has been independently proven to be 95%-99% effective at delivering the highest concentration of infrared heat, which is necessary to achieve the known health benefits of infrared therapy.

Sunlighten is also proud that their saunas

feature ultra low EMF technology: producing virtually no EMF and offering you an even safer infrared sauna experience.

Sunlighten full spectrum infrared saunas are the perfect choice if you want to experience the health benefits of a sauna in the comfort of your own home, club, gym or anywhere else you train clients. Offering a full range of products for those seeking to help clients obtain the benefits of saunas. Sunlighten has a whole sales team dedicated to providing saunas to other businesses. Doctors, chiropractors, physical therapists, spas, fitness centers, massage therapists, and athletic trainers all use

Over 2,000 commercial facilities world-wide use Sunlighten saunas, which are recommended by more health

professionals over any other. Many businesses use the saunas as an added value for customers while others use it as an income-generating tool in and of itself. A Sunlighten infrared sauna is a low cost investment that immediately generates revenue. With their financing option, many of their customers even pay off the balance with the revenue generated.

Hot in

Here



In a recent study, Sunlighten infrared saunas were shown to promote weight loss by burning calories while you relax in total

comfort.

Weight loss is a key to health and wellness for many. The ultimate goal at Sunlighten is to support the

health and wellness efforts of thier customers – and they think that regular infrared sauna use can be a key component to creating a healthy lifestyle. Weight loss and heart health (two benefits which often go hand-in-hand) are two major benefits of infrared heat therapy.

A 10-year study published by The New England Journal of Medicine found that

waist circumference by itself is a critical factor in assessing the risk of premature death. In other words, if you can maintain a healthy weight, you may increase your likelihood of a longer, healthier life.

When it comes to burning calories with infrared heat, only Sunlighten saunas

have been clinically shown to dramatically aid in weight loss. Results from a 2009 study indicated that Sunlighten saunas are beneficial for lowering weight and waist circumference

in just a 3-month period. And for those who are sedentary due to medical conditions such as osteoarthritis, cardiovascular or respiratory problems, results were even more profound. (1)

Another study showed that 30-minute infrared sauna weight loss sessions can

burn upwards of 600 calories. During a sauna weight loss session, your core temperature increases and the body works hard to cool itself. While using an infrared sauna, there is a substantial increase in heart rate, cardiac output and metabolic rate, causing the body to burn more calories. Blood flow is reported to rise from a normal 5-7 quarts per minute to as much as 13 quarts per minute. (2)

Regular use of a Sunlighten sauna may be an effective means of cardiovascular

conditioning and burning of calories, akin to regular exercise. Studies have shown that both far- and mid-infrared heat waves are effective in weight loss efforts. The new full spectrum mPulse infrared saunas offer both far- and mid-infrared settings. They’ve even pre-programmed the mPulse with a weight loss setting, custom blending the infrared output for the most effective use. But you can go even further and adjust the settings to the best custom output for you – on a session -by-session basis.

For workout aficionados and athletes, infrared sauna can be used to minimize

injury downtime and expedite recovery after competition. Many sports medicine pros believe that the regular use of a Sunlighten far infrared sauna is essential in promoting muscle recovery, reducing tension and eliminating performance inhibiting toxic burdens from the body.

Infrared heat can greatly benefit the sore, damaged or tired muscles of an athlete. The

heat penetrates the muscles, increasing blood circulation and assisting muscle repair. Infrared heat will also help in the reduction of lactic acids, allowing tight and worn-out muscles to relax. The penetrating heat of the infrared sauna can also help ease the pain of a muscle sprain (after administration of cold and compression).

To learn more about infrared saunas and weight loss or to talk with a representative about the mPulse infrared sauna, please click to HERE ÀQG�D�UHSUHVHQWDWLYH�QHDU�\RX�

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Sarcopenia in Aging Adults: Detection and Mitigation

THE SCIENCE

Geek



The term sarcopenia was introduced by I. H. Rosenberg in 1989 and is from the Greek, “loss of flesh”. Although technical definitions of this term still vary, we will

consider here the interpretation of the European Working Group on Sarcopenia in Older People as “a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength with risk of adverse outcomes such as physical disability, poor quality of life and death”.(1) Sarcopenia can be the cause of, or caused by, many age-related conditions. Low muscle mass and low muscle functionality with reduced physical performance create a serious scenario which requires purposeful intervention. Commonly, cases of sarcopenia are found with other co-morbid conditions associated with the aging process.

Diagnosed sarcopenia, occurs in about 1 in 20 individuals and in as many as 1 in 3 frail older persons. In and of itself sarcopenia exposes the individual to a variety

of potential negative life events such as falls, inability to care for oneself, significant impact on other physical disabilities, increased rates of institutionalization, hospitalization, and all cause mortality.

Over the years researchers have suggested several lifestyle and health determinants in the etiology of sarcopenia and have implicated poor diet, little physical

activity, other disease states, medications, environmental toxins, and smoking. There also may be a genetic predisposition component to sarcopenia. Understandably, aging is considered a strong risk factor for sarcopenia.

Aging Adults

WHAT IS

SARCOPENIA?



Considering the aforementioned, there has been increased interest in determining the basis for muscle protein malfunctioning in sarcopenia.

As one ages protein dysregulation can be detected in the genetic makeup of cells and the cells’ organelles. For example, mitochondria, the energetic source within cells, can be compromised by protein related damage and can be the basis for, or

contribute to, a great many neurological, metabolic, and cardiovascular disease states (3). Also damaged protein within cells can generate DNA and mitochondrial RNA impairment and lead to cell death.(4)One of the most active and detrimental processes that causes damage to proteins is glycation. Glycation is the reaction of reducing sugars, such as glucose and fructose, with proteins, lipoproteins, and amine functionality of nucleic acids.

Glycation disrupts one of the main ways proteins manifest their properties - via their secondary and tertiary structures. This glycation process leads to the altered

structure known as advanced glycation end-products (AGEs). AGEs, along with their biological receptors, known as RAGE, (receptor for advanced glycation end-products), are considered key players in age-related diseases. These diseases include atherosclerosis, diabetes, cancer, Alzheimer’s, and others.

Understandably, aging is considered a strong risk factor for sarcopenia. Sarcopenia is almost never seen in isolation but is typically encountered in the context of a constellation of other health related problems. The most common are insulin resistance, atherosclerosis, chronic kidney disease,

Alzheimer’s disease, and cancer.(2)

A better understanding of the mechanisms underlying the pathogenesis of the muscle atrophy and frailty of sarcopenia has been the objective of numerous studies and represents an important first step in the development of therapeutic approaches. At present we can identify some

general aspects leading to a state of sarcopenia. In the average person, about 40% of the body is muscle tissue, of that, approximately 20% is protein. Individual muscles are composed of single cells or fibers embedded in a matrix of collagen. Protein is not only found in bulk muscle but also in each muscle cell and is part of the cell’s genetic bundle; (we find histone proteins as a protective and functional “shell” around the cell’s DNA, for example). As one ages, the rate of protein synthesis, its strict reproducibility, and post-translation modifications are at risk of being compromised. Thus, this muscle protein dysregulation may cause impaired functioning from the genetic to the systemic levels. These compromised protein related processes may lead to loss of the muscles’ ability to maintain and repair structural integrity.



AGEs are especially prominent in individuals who smoke, are obese, or present with insulin resistance and diabetes and typically show high

levels of inflammation and oxidative stress. AGEs are formed endogenously, at some level, in everyone, but this production is accelerated during states of hyperglycemia – increased blood glucose levels - and diabetics are at increased risks of generating AGEs compared to those that are normoglycemic. AGEs are not only produced within the body. AGEs, and their precursors, can occur in some foods naturally, but they occur more often in processed foods and can be enhanced by how the food is cooked. Foods high in AGEs are those that typically contain protein and some fat and have been processed at high temperatures. Grilled meat, pasteurized dairy, caramelized and browned foods, for example, all contain elevated glycation products.

Considering glycation’s affect on proteins it is not difficult to envision how glycation may play a significant role in the development or exacerbation

of sarcopenia. AGEs are definitely associated with increased oxidative stress and inflammation (5) related to many conditions comorbid with sarcopenia. Studies have indicated a correlation of muscle weakness with glycation total body burden.

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HAULT THE AGING PROCESS Considering glycation’s affect on proteins it is not difficult to envision how glycation may play a significant role in the development or exacerbation of sarcopenia. AGEs are definitely associated with increased oxidative stress and inflammation (5) related to many conditions comorbid with sarcopenia. Studies have indicated a correlation of muscle weakness with glycation total body burden. One study noted an increase of more than 200% in the biological marker for AGEs, pentosidine, in the skeletal muscle of older adults with muscle weakness. Also, since AGEs are clearly linked to peripheral artery disease, it has also been postulated that the compromised microcirculation in muscle is likely associated with glycated-related cross-linking of intramuscular connective tissue and vascular structures, contributing to the decline in muscle function with aging. (6)

AGEs are very closely associated with inflammation. It is already known that chronic low grade inflammation is involved in age-related remodeling in the neuromuscular system. Systematic and chronic low grade inflammation is often increased in those with sarcopenia. Many inflammatory mediators are directly associated with loss of muscle mass and strength in the elderly. Several inflammatory cytokines are associated with increased levels of inflammation. One, in particular, is tissue necrosis factor alpha (TNFα). TNFα is one of the primary signals that induce apoptosis, or cell death, in muscle cells. AGEs accumulated on protein deposits interact with RAGE and transmit their signals using intracellular reactive oxygen species as second messengers. Ultimately, these AGEs/RAGE interactions induce the expression of a variety of pro-inflammatory markers. Notable among these is TNFα, (7) to the detriment of muscle tissue homeostasis.

AGEs correlate to glycemia and also oxidative stress. Constituents of the diet that reduce AGEs burden, and thus oxidative stress/inflammation, tend to ease this overall burden over time. A diet, appropriate in energy content, that maintains healthy body weight is prudent and is associated with less systemic AGEs levels. Additionally, diets rich in whole foods, vegetables, and whole fruits, (not fruit juices), tend to modify the endogenous production of AGEs. Simple highly processed carbohydrates increase AGEs production via their propensity to cause hyperglycemia. The exogenously produced AGEs, occurring via dietary glycated foods, can be reduced by modifying AGEs induced food processing methods. Preparation of consumable products should include less harsh heating methods, rather than the high heat processes currently employed in many cases. It would, likewise, be advantageous to minimize grilling, baking, and frying foods. More benign food preparation such as poaching, steaming,



In addition to diet, other lifestyle habits can influence AGEs burden. It had been determined that AGEs production is slightly increased by intensive

exercise and immediately thereafter, however, their production and impact is diminished post-exercise. This is thought to be due to RAGE, (a crucial part of the inflammatory mechanism associated with AGEs), being reduced with exercise. In addition, with regular exercise, the healthy surrogate for RAGE or sRAGE, (soluble receptor for RAGE which appears to scavenge AGEs), is increased and RAGE is down-regulated.(9) Further reduction of AGEs burden may be achieved by not smoking (and limiting exposure to secondary smoke and other forms of air pollution).

The fact that total body AGEs burden, can be assessed quite easily now via skin auto-fluorescence makes it sensible to include glycation as part of clinical investigations into physical frailty and sarcopenia. The process is non invasive, inexpensive and very simple to perform thus making it an ideal assessment to add to other more traditional

research tools.

The biological processes leading to development of sarcopenia and their interplay are multiple. But good lifestyle habits that include exercise, weight management, proper food choices and preparation, and eliminating smoking may go a long way toward reducing the risks of whole body AGEs .

1. Alponso, J. et al, Prevalence of and intervention for sarcopenia in aging adults: a systematic review. Report of the International Sarcopenia

Initiative, 2014, Age and Aging, 0: 1-12

2. Cesari, M., et al, Sarcopenia and physical frailty: two sides of the same coin.,2014, Frontiers of Aging Neuroscience, Vol 6, Art 192

3. Pun, PB, A mitochondria-targeted mass spectrometry probe to detect glyoxals implications for diabetes, 2014, Free Radic Biol Med.

Feb;67:437-50

4. Yadav, N, Transformations of the macromolecular landscape at mitochondria during DNA- damage-induced apoptotic cell death.2014 Cell

Death Dia 2014 Oct 9;5:e1453

��/XHYDQR�&RQWUHUDV��&��'LHWDU\�DGYDQFHG�JO\FDWLRQ�HQG�SURGXFWV�UHVWULFWLRQ�GLPLQLVKHV�LQÁDPPDWLRQ�DQG�R[LGDWLYH�VWUHVV�LQ�SDWLHQWV�ZLWK�type 2 diabetes., 2013 J. Clin Biochem. Nutri Vol , no 1, 22-26

6. Dalal, M., Elevated serum advanced glycation end products and poor grip strength in older community-dwelling women. 2009, J. Gerontol

A Biol Sci Med, Vol 64A, no 1, 132-137

7. Chandler, D. Effects of plant-derived polyphenols on TNF-alpha and nitric oxide production induced by advanced glycation endproducts.,

2010, Mol Nutr Food Res. 2010 Jul;54 Suppl 2:S141-50

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9. Couppe, C., Life-long endurance running is associated with reduced

glycation and mechanical stress in connective tissue, 2014, Age (Dordr),

36(4):9665

Nick Pokoluk is a biochemist, certified Six Sigma Black Belt and certified wellness coach with over forty years experience in the pharmaceutical, medical device and wellness industries and is currently Director of Research for Troy Healthcare, LLC. [email protected]



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That Dreaded Ego

Over the years, as I’ve developed a very rewarding career in the nutrition and fitness industry, I’ve spent countless hours observing personal trainers and health coaches in an effort to

design my own unique approach to transforming lives. From my copious notes, I’ve found one common denominator evident in those struggling to build a successful career in this industry. That dreaded ego.

Across the board, this issue keeps fitness professionals from experiencing fulfillment and building a solid career in the weight loss industry. Those that chase self fortune and fame

can typically live with frustration and unmet expectations. It is my experience that when you put yourself before the needs of the people, you set yourself up for disappointment. Clients don’t hire a

trainer or coach to hear about all of their accomplishments. They are taking a leap of faith and entrusting you to believe they matter, their goals matter and that you are going to give them your full attention. More times than not, I see trainers and coaches sitting during a training session, texting on their phones, yawning and looking around away from concentrating on their client. It breaks my heart. Guess what? Your client tells me all about it in the locker room. What if I were a prospective client, thinking about hiring a personal trainer? What if I was asking about you in the locker room and your

client was sharing their disappointment with me? You just lost me. It’s imperative that you remember clients unveil their weakest side when they join forces with you. They take a chance on belief that they will receive strength and hope as they embark on a journey, with you as their leader, to find their better self.

To be your best, decide that if you’re going to change lives, integrity has to be the most precious commodity to you. You cannot lead where you do not go. Invariably, I see trainers and

coaches giving nutrition advice and then sneaking food they know they shouldn’t eat. Sometimes, their developing a workout plan for a client, but never scheduling their own workouts to stay on top of their personal fitness game. You are a billboard for the industry you are passionate about. Being the best coach is so much more than lip service.

Don’t just talk the talk. You have to walk the walk. Your words mean nothing if you don’t live the life you coach others to follow.

Tackling your ego is really easier than you think. One of the very best steps you can take is to humble yourself. Have you ever

stopped, for just a moment, and considered how many people helped you get where you are?

'RQ·W�MXVW�WDON�WKH�WDON��<RX�KDYH�WR�ZDON�WKH�ZDON ...Your words mean nothing if you don’t live the life

you coach others to follow.

Across the board, this issue keeps fitness professionals from experiencing fulfillment and building a solid career in the weight loss industry.



No one does anything on their own. It takes a team to create anything of outstanding quality. Keep in mind, when your client achieves a goal, it’s not you that should take the credit.

Your client did the work and may try to give you all the glory, but at the end of the day, if your client hadn’t made the decision to show up, there would be no victory. One of the best ways I have found to keep things humble is to remember that team stands for ‘Together Everyone Achieves More’. Give the glory and high five back to your client and they’ll stick with you forever.

I f you feel your focus has been on your own ego, you can pivot today. Decide you want to turn this around. One of the best ways to do that is to reach out to your clients. Start by apologizing to

each of them for not giving your best. They will more than likely tell you that you’ve been doing a wonderful job, but in your mind you know you can be better. Make a vow to them that starting now you are making them your top priority. I find that if I take 15 minutes to sit down with each of my clients and find out more about what’s going on in their lives, our relationship grows stronger. Not only can I work more effectively, but they will feel important and solidify their commitment even more to the goals they set in motion to achieve> It takes consistent work and patience to cultivate a solid, successful relationship with a client. But if you truly love your career, the process of changing lives and the unmistakable reward when that client reaches their goal, will keep you passionate about your vision.

It’s never too late to turn this into something amazing. Give the gift of new hope to your clients. It will be priceless to you.

Michele Jamison, National Transformation Champion, Certified Sports Nutrition Coach & Body Transformation Specialist. Michele is the owner of “Body By Mj” Online Training Systems and “Begin Again Fit For Life” Personal Training Center. She can be reached at www.michelejamison.com.

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For those fitness professionals who have clients or would like to obtain clients that always seem too busy to make it to the gym or to carve out an hour for your personal training sessions, you might offer an alternative fitness solution to not only encourage and enable your client to stay healthy, but which also allows the client to maximize their own time. A very effective solution for this problem is an “on-the-go” or “at-home” fitness program that can be implemented by your client in between your personal training sessions, while they are traveling, or even as a completely alternative fitness training program that you custom design for your client. A great example of these types of fitness programs are what’s referred to as “Grinders.” A Grinder is essentially a full body training session that can be done with no equipment at all, and be implemented anywhere. Grinders are great for building and toning muscle, burning fat, improving cardiovascular health, increasing endurance, and more. Grinders tend to involve running some distance, pausing to complete a calisthenics type exercise or series of exercises, continue running some other amount of distance, pause to complete another exercise or series of exercises, and continue on in this manner until the Grinder is complete. It would be wise to meet with your client to provide initial instructions and demonstrations, and of course to follow-up periodically to track improvement in performance and health, and to modify the program over time.

One of the best things about Grinders is that they are completely customizable. Grinders can be conducted at any time of the day or night and at any location. For example, during your client’s lunch break or after they’ve put the kids to bed, your client can go to the local high school track or nearby park to run 8 laps around the perimeter and at the end of each lap, they could stop running for a few moments to perform 20 push-ups and 40 crunches, then continue on running the next lap. This is just a very basic example to demonstrate the concept, but the Grinder can be modified to be suitable for any fitness level from beginner to expert. The location can be modified from the neighborhood park to just simply the streets around their home, or work place, or even their hotel. The exercises can be designed to focus on a specific muscle group or to help the client enhance a certain aspect of fitness, performance, or physique that they want to improve on. The frequency, intensity, time (duration), and type of the exercises are all variables within the Grinder and can all be modified to increase or decrease the challenge and results for your client. All the client needs is a pair of running shoes and a little self-motivation to stay fit.

In reality, your client could just step out their front door and take off for a jog around the block, pausing periodically to do some push-ups, and crunches, and squats, but then why would they need you? I would suggest that you provide the plan based on science and your training that will better help them reach their fitness goals. You would provide this plan in conjunction with measurable goals in order

to improve the health and lifestyle of your client, just as you would with any other fitness program. For the Grinder program, you as the professional the trainer should designate the total distance that the Grinder will encompass, at what distances throughout the Grinder that the client will pause for their exercises, and which exercises, in which order, for how many sets and repetitions they should perform, etc., etc. I would further suggest that you provide your client with a customized Grinder designed to address their specific needs so that it maintains their interest. Completing a Grinder is not only physically taxing, but it can also be very mentally challenging, so it is important that the client have an end goal to strive for, especially if they are conducting this fitness plan on their own.

GRINDERS: Fitness Solutions For Those On The Go



“Grinders are completely custom for your clients”

MI would also suggest offering not only a variety of routines for their Grinders, but also at least two levels of the Grinder. Level-1 (L1) would be relatively

basic and designed to get the client back in shape or to maintain fitness between your personal training sessions. . Level-2 would be more challenging and designed with more complex exercises, more intensity, and longer durations or distances. You may even include a Level-3 for those clients who demonstrate high levels of fitness and have the preceding levels of Grinders significantly enhanced by the addition of resistance bands, a weighted vest, a suspension trainer, a kettle bell, or other multi-functional pieces of fitness training equipment that the client could take with them along their Grinder.

The following are examples of some basic Grinders for each level to further demonstrate the concept.....

Level 2: Grinder 1L2

Run a total distance of 2 miles. Stop every 1/2 mile to perform the following exercises: (Set 1) 10 Burpees, 10 Rear

Lunges w/Each Leg, 60 Bicycle Crunches, 10 Close Grip Push-Ups. Upon completion of the Set 1 exercises, continue running the next 1/4 mile, and then stop to complete the Set 2 exercises. (Set 2) 15 Decline Push-Ups, 15 Incline Push-Ups, 10 Jump Squats, 15 Reverse Dips .Repeat this cycle, alternating Set 1 and Set 2 exercises until the 2 miles are complete.


Run a total distance of 1 mile. Stop every 1/4 mile to perform the following exercises: 20 Push-

Ups, 40 Crunches, 10 Squats. Upon completion of the exercises, continue running the next 1/4 mile, and then stop to complete the same set of exercises. Repeat this cycle until the 1 mile is complete.

L2

R un a total distance of 1 mile. Stop every 1/4 mile to perform the following exercises: 10 Diamond Push-Up, 10 Front

Lunges w/Each Leg, 10 Wide Push-Ups, 20 (4-Count) Flutter Kicks Upon completion of the exercises, continue running the next 1/4 mile, and then stop to complete the same set of exercises. Repeat this cycle until the 1 mile is complete.

Level 1: Grinder 2

Run a total distance of 2 miles. Stop at alternating intervals to perform the following exercises: 15 Plyometric Push-

Ups, 15 Squat Jumps, 20 Accordion Crunches, 20 Resistance Band Curls, 20 Resistance Band Shoulder Presses. Upon completion of the exercises, continue running and then stop at another distance shorter or longer than the last, to complete the same set of exercises. Repeat this cycle until the 2 miles are complete.




It’s important to again highlight that the Grinder is completely customizable, so when you create a Grinder for your client, it does not need to be as regimented as the examples above. You can even have your client complete a Casual Grinder such as the following:

Casual Grinder-1:

Run a total distance of 6 Laps around (the park, your office parking lot, etc.)

Stop (at each corner, each time you pass your starting point) to perform the following exercises:

10 Repetitions Each of any Push-Ups, Crunches, Squats/Lunges of Your Choice

Upon completion of the exercises, continue running and then stop (at each corner, each time you pass your starting point) to complete the same set of exercises, but try a different type of Push-Up, Crunch, and Squat/Lunge each time if you like. Repeat this cycle until the 6 laps are complete.

In essence, the Grinder is similar to a gym circuit workout, and can be planned similarly, but the Grinder is really centered on getting out and running (or even biking) some distance with the exercises mixed in along the way. Regardless of the type of Grinder you use, you may want to print out some pre-planned Grinders or fill-in-the-blank Grinder plans for your client on an index card or piece of paper they can fold up and take with them. This way the client can stay on plan and focused on success. Grinders are a good change of pace for many fitness programs and certainly a viable and flexible option for those busy clients with little time and/or money to spare.

Authored by Mike Brown, a NESTA certified personal fitness trainer who specializes in simple, effective, and low-cost training solutions, primarily based on body-weight and at-home programs, to enable and encourage busy people to stay fit. Learn More: www.customfitla.com

GRINDERS: Fitness Solutions For Those On The Go

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January 2015 - Issue 03

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