Author Archives: Scott Rawcliffe

Episode #34

Jon Goodman

This week I’ve got Jonathan Goodman from the PTDC on the podcast.  Jonathan was a personal trainer who now has one of the biggest collaborative websites for fitness education on the web.  He’s helped numerous trainers around the world start online businesses, along with publishing 4 books.

To Find Out More About Jonathan:

Click Here

To Find Out More About The Personal Trainer Development Center (PTDC):

Click Here

What We Cover in This Episode:

  • The one number you need to figure out right now for success as a trainer
  • Why ebooks are not the best option to make money online
  • How to start generating new clients today
  • Tips on growing your business as a fitness professional
  • The biggest mistake most fitness professionals are making
  • How to transition to training clients online
  • And much, much more

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Resources Mentioned in This Episode:

Ignite the Fire: The Secrets to Building a Successful Personal Training Career (Revised, Updated, and Expanded)

The Personal Trainers Pocketbook

Hemingway Six Word Novel 

LISTEN HERE:

Episode 33

HRV with Mike T Nelson

This week I’ve got Dr Mike T Nelson on the podcast.  Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier.  He’s has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics.  He’s also an adjunct professor and a member of the American College of Sports Medicine, and he’s even been called in to share his techniques with top government agencies.

To Find Out More About Mike:

Click Here

What We Cover in This Episode:

  • What is HRV (Heart Rate Variability)
  • Who can benefit from using HRV
  • How Mike uses it with his clients
  • The best way to implement HRV with your clients
  • The common misconceptions of HRV
  • How to figure out what apps are worth the money

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Resources Mentioned in This Episode:

Mike’s Free 6 Part Video Program

Joel Jamieson

Ithlete HRV system

 

 

 LISTEN HERE:

Handicapping IDEA PT Institute East 2015

IDEA Fitness Convention

If you’re headed to IDEA PT Institute East in Alexandria in a few weeks I’m sure that you’ve already got your schedule all picked out. But I know when I first started going to conventions in my early days; I always made a few last minute changes!
And hopefully you’re as excited as I am to be going. This is my first year at the PT Institute event, and from what I’ve been told, it’s an amazing event. Now, with 4 of my own sessions to teach, I’m a bit limited with what sessions I can go to, but I’m going to handicap the whole event and give you my top picks.

*** Disclaimer: I’m a trainer geek, so you my recommendations will be leaning towards those sessions over the group exercise type session. This is just my opinion, but I would love to hear which one’s you’re most excited to attend ***

Wednesday 8:45am-11:35amIDEA Fitness Convention

Straight away your faced with an all-star line up of options! You’ve got great presenters like Fraser Quelch, Martin Rooney, Peter Twist, Cody Sipe, Sherri McMillan, Marc Coronel, Christopher Mohr, all of which are good friends so I know that they can bring it. But you’ve also got Greg Roskopf and Len Kravitz who are 2 extraordinarily smart guys! You really can’t go wrong with this time slot, but I’ll be going with Martin Rooney if I’m still feeling a bit of jetlag (Martin you better bring it) or Greg Roskopf because I missed his presentation at IDEA World last year. But seriously, whatever one you pick here, you’ve got a winner.

Wednesday 11:50-1:05pm
IDEA Fitness Convention

There is no doubt that I’ll be in session 123: Building Social Media Muscle, where I’ll be sharing some of my favourite strategies that I’ve used with clients like Michol Dalcourt and Todd Durkin. Since I can’t really miss my own session, it’s a pretty easy decision. But if I wasn’t speaking, I would probably go check out Sergeant Ken in his SandBell Master Boot Camp.

 

Wednesday 12:30pm-1:45pm

IDEA Fitness Convention

If you want to get a workout in, join Fraser at the TRX: Partner Fusion Workout. You’ll probably see me over in Michol Dalcourt’s How to Develop Agile Strength session, but Marc Lebert’s LTS: The NEW Cool Tools and Programming of Boot Camps and Group Training session intrigues me. So I guess if I’m not with Michol, you’ll see me with Marc!

Wednesday 2-3:50pm

IDEA Fitness Convention
This time slots looks like a prime spot for me to “get my geek on”. With Doug Gray, Len Kravitz, Christopher Mohr and Rodney Corn & Greg Roskopf all having sessions on, it’s a tough call. Since I’ll be spending the following weekend hanging out with Christopher, I know I can pick his mind about his talk then. And although Len is always great I think it’s going to be a toss up between Doug Gray and Rodney Corn & Gret Roskopf’s sessions.

For those who don’t want to get their geek on like me, go check out either Douglas Brooks, Amy Dixon & Casey Stutzman in their Out of Bounds: Ultimate Functional Training session or Mindy Mylrea & Jonathan Ross in The A to Z of HIIT.

Wednesday 4:05-5:55pm

IDEA Fitness Convention
John Berardi always has great nutrition advise to share, so if you’re booked into that one, you’re in for a treat. You’ve got 3 great active workshops with Fraser Quelch (TRX: Advanced RIP Training), Peter Twist (Sport Conditioning Goes Group, Take 2) and Michol Dalcourt (Recovery Based Strategies in Program Design), but I think I’m going to sit in on Cody Sipe’s session on Capturing the 55+ Market since we train a lot of boomers within my business.

Thursday 8:45am-11:35am

IDEA Fitness Convention

This time slot is another no brainer for where I’ll be, since I’ve got my second session; Training the Baby Boomer. But if I wasn’t presenting I’d either check out Chuck Wolf, who is a great presenter with tons of knowledge to share, or Bobby Cappuccio in his Seven Myths that Limit Your Income.

Thursday 11:50-1:05pm

IDEA Fitness Convention I’m torn in this time slot between my man Brett Klika in his 5 Minute Body Weight Super-Circuits, and super fitness entrepreneur Trina Gray with her The 1-2 Punch! LIVE and ONLINE Training. I guess I’m just going to have to see how that jetlag is coming, because if I know one thing, it’s Brett won’t let me just sit his session out on the sideline. So if I show up to his, I better be ready to work!

Thursday 12:30-1:45pm

IDEA Fitness Convention

Now you may have decided to grab lunch and wait for this time block. And if you did, let me suggest you go see Martin Rooney. If you’ve never seen Martin before you’re in for a huge treat because Martin gives 110% in every presentation he makes. And his Hurricane Training system is no joke! If not, you can’t go wrong with the living legend, Peter Twist or a bit of Trigger Point work with Marc Coronel.

Thursday 2:00-4:50pm

IDEA Fitness Convention This session is another one filled with all stars! If you want to move, Fraser’s got you covered with TRX: Multimodality High Intensiy Circuits, along with Jonathan Ross and his Obesity Makeover. If you train kids, you need to go see Brett Klika & Craig Valency and their session Re-Shaping Youth Fitness, as these 2 are pioneering youth fitness. If you’d rather get a bit geeky, you’ve got 3 great choices with Chuck Wolf (Maximize the Big Rocks), Michol Dalcourt (Reconditioning Dysfunctional Movement) or Rodney Corn (Five Strategies for Customizing Exercise Programs). You’ve also go 2 of the best female presenters around in this time slot with Trina Gray (with Kari Woodall with Hot Training Programs for Outdoor Enthusiasts) and Sherri McMiian (Mobility and Muscle Release for Runners and Athletes). But I think I’m going to check out Brian Richey and his Scapular Stability session. As you can see, you’ve got more than enough choices in this time slot!

Thursday 5:05-6:35pm

IDEA Fitness Convention
Hmmm…..I think I’ll go to The New Evolution of Core Training with Scott Rawcliffe in this time slot. But if you’re a group exercise person you might want to check out Amy Dixon with BOSU: HIIT Metabolic Challenge. And if I wasn’t speaking in this time slot, there is no doubt I would be at Martin Rooney’s Connect and Engage with Your Small Group Clients.

Friday 8-9:50am

IDEA Fitness Convention

This couldn’t have been planned any better…..Friday and my Gluteus to the Max-Ultimate Glute Training session is on! C’mon, who doesn’t want their glutes looking good for the weekend.   But if you don’t want to learn the secrets to having buns of steel, then you might want to check out Sue Hitzmann with her Simple Solutions for Shoulder and Pelvic Instability and Pain session. Sue is a great presenter and knows her stuff!

Friday 10:05-11:55am

IDEA Fitness Convention If my body is still functioning, I’ve got some great choices in this time slot. With so many great presenters you can’t go wrong with any of these! If you’re going to geek out; you’ll want to finish the convention with either Michol Dalcourt (Joint Integrity and Injury Prevention), Sue Hitzmann (What You Don’t Know About Fascia Is Hurting Your Clients) or Chuck Wolf (Golf Mechanics and Functional Correctives). But if you want to get active go check out Brett Klika’s Small Group Training-What’s Next? session. Since I’ve not had a chance to see Casey Stutzman, I think I may check out his session.

If you’re coming to Alexandria for PT Institute, make sure to come and find me and introduce yourself!  I always look forward the chance to meet so many other passionate fit pros!  And if even if you’re not, I’ve got a little something special for you below!

Episode 32

Biofeedback training

This week I’ve got David Dellanave on the phone. David is the owner of Movement Minneapolis and wrote the book, Off the Floor, which he was gracious enough to give you listeners a special discount.  In this episode David tells us all about biofeedback testing and how you can easily implement it into your training.  Pretty powerful but misunderstood stuff.

To Find Out More About David:

https://www.dellanave.com/

What We Cover in This Episode:

  • What is biofeedback
  • How it works
  • How to use biofeedback with your clients
  • Misconceptions of physical culture
  • The most misunderstood exercises from the old time physical culture
  • And more!

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Resources Mentioned in This Episode:

Off The Floor Program (Fit Pro Podcast special discount)

Get Stronger Faster Program (Fit Pro Podcast special discount)

Dragon Door

Adam T Glass 

 

 

LISTEN HERE:

Training Splits

Periodization for Personal Trainers

Without getting caught up in the semantics of periodization, there are 4 basic training splits that most personal trainers use:

  • Total Body
  • Upper/Lower Split
  • Push Pull Split
  • Body Part Split

 

Each has it’s own advantages and disadvantages, but what we use with the majority of clients in our business (yes, I’ve got a partner in crime) is a total body approach. The main reason behind this is that most of our clients come to us to lose weight, and we find that this works best.
But beyond what we’ve seen with our own clients, I wanted to share a couple of research studies that back up what we’re doing before I go into exactly how we break our programs down.

This study compared 2 groups training with the same volume per muscle per week (3 sets performed once per week vs 1 set performed 3 times per week). And what they found was the group that trained only 1 day per week only achieved only a 62% strength improvement and less addition of muscle mass compared to the 3 times per week group.

 

McLester et al, Journal of Strength and Conditioning Research, 2000, 14(3), 273-281
This next paper concluded that 2-3 days a week per muscle group was optimal for hypertrophy.

Wernbom et al, Sports Med. 2007;37(3):225-64

 

Our training approach for most clients combine strength training sessions with metabolic resistance training sessions, with almost all of our clients getting in at least 2 of each on a weekly basis. This is not the approach we take with athletes or with most of our older population clients (60+), although we do have a fair few 60 year olds who actually do.

We use a few different variations of how we structured our training programs (which I’ve include at the end of this article for you to download) but I’m going to go through 3 basic templates for you here. So if you like these and feel they would work with your clients, then by all means copy them or tweak them to fit your training clients. I think we can learn A LOT from looking at how other people we respect train their clients, and that’s exactly why I talk to as many people as I can about how they structure their programs and more importantly why. I’ll also purchase other people’s ebooks or products to have an in depth look at their thought process behind their programs.

The more you look at different programs, the more you realise that there are a lot of similarities between them all.   With just their little tweaks or changes, which are usually based on the demographic, they work with.

So here are 3 that we’ve used over the years:

Template #1:

A1. Knee Dominant
A2. Pull
A3. Core/Mobility Exercise

B1. Hip Dominant
B2. Push
B3. Core/Mobility Exercise

Template #2:

Program A                                          Program B

A1. Squat                                            A1. Vertical Hip Dominant
A2. Vertical Pull                                  A2. Vertical Push
A3. Core                                             A3. Core

B1. Lunge/Single Leg                         B1. Horizontal Hip Dominant
B2. Horizontal Pull                            B2. Horizontal Push
B3. Carry                                           B3. Carry

Template #3:

A1. Squat                                            A1. Hinge
A2. Pull                                               A2. Push

B1. Lunge                                           B1. Complex/Combo Exercise
B2. Complex/Combo Exercise            B2. Complex/Combo Exercise
B3. Core                                             B3. Core
B4. Emotional Exercise                       B4. Emotional Exercise

 

Hope you find these helpful and you can download my top 5 Training Templates below:

Periodization Methods Simplified

Workout Periodization

Just like there’s more than one way to skin a cat, there’s also a number of methods that you can use to structure training programs for your clients. And even though I’m sure there’s probably at least 27 arguments being had at this very moment, on the Internet, about which is the best method, that’s not what this blog post is about.

 

The goal is of this post is to go over 4 common periodization methods and allow you to pick which one works best for your clients. As long as you can justify why you’re using the method you are then that’s all that matters. It’s when you blindly copy or just use a style of training without knowing the “why” that you run into trouble.

SEQUENTIAL METHOD

The Sequential method is also known as the Linear or Traditional method and uses specific intervals of time in order to develop a singular goal. With this method you basically increase the training intensity while decreasing the training volume over time, and focusing one strength quality.

Within this method, you have 2 styles; the long linear and the short linear approach. The long linear works well for beginners, general fitness or in the rehabilitative setting. While the short linear approach is more about fixing any shortcomings of the long linear approach and only last 1-3 weeks.

The typical phases in this method as laid out by the NSCA are; preparation, hypertrophy, strength, power, competition and active rest.

 

UNDULATION METHOD

With this method you’re doing several different workouts in a repeating cycle, with emphasis on using different rep ranges, exercises or both. The reason behind alternating the emphasis every few weeks is to help prevent the body from hitting plateaus or falling into a rut.

This is a wave like approach which typically uses one of two 2 methods; the long undulating method and the short undulating method.
With the long undulating method each wave lasts roughly 3-4 weeks, while the short undulating method uses weeks of accumulation followed by weeks of intensification. The short undulating method’s biggest advantage is it prevents overtraining much more than the long method.

3 Methods of Undulating Periodization:

Daily Undulating Periodization – rotate between different workouts over a weekly cycle.

Weekly Undulating Periodization – wave like cycle changes in the stress every week

The Pendulum Cycle – alternating back and forth between a strength emphasis and a hypertrophy emphasis every 2-4 weeks. (This is a very common method used by many fit pros for general population clients)

 

CONCURRENT METHOD

In the concurrent method you train multiple qualities simultaneously in a given time period. The most recognised form of concurrent training is the conjugate method, which was popularised by Louie Simmons of Westside Barbell.

Westside Barbell

The conjugate method of training is broken up into 3 main components; the max effort method, the repetition method, and the dynamic effort method. I won’t go any deeper than that, as there are so many other great articles on the conjugate method (www.elitefts.com or www.westside-barbell.com/)

The concurrent method would also be the method of choice for serious Crossfit athletes, because they need to train all the strength qualities.

 

BLOCK PERIODIZATION

This is probably the most well known method in which you use a linear series of blocks that focus on several abilities at once. In each meso-cycle block there is usually a focus on one dominant quality, and possibly a secondary focus on another quality. This is the preferred method of training by numerous high level athletes.

There are 3 main types of meso-cycle blocks:

Accumulation (4 weeks) – This cycle focuses on the basics like general aerobic endurance, muscle strength and movement patterns in general.

Intensification (4 weeks) – This cycle focuses on developing more specific abilities like anaerobic endurance, specialised muscular endurance and event specific technique.

Realization (2 weeks) – This is the pre-competition cycle, which will emphasise qualities like maximum speed and recovery prior to the event.

So there you have it, a run down of the 4 most common periodization methods and how they are structured. Hopefully you’ve either found another method to start using or this post have further solidified why you use the method you do.

3 Tips to Dominate Social Media

NorCal Fitness Summit Logo

A couple of weeks ago I was over in San Francisco presenting to a passionate group of fit pros at the NorCal Fitness Summit and one of my talks was on how to better use social media in your fitness business. There were quite a few people who came up to be at the lunch break and told me how much they got out of the talk so I thought I’d share 3 of my top tips from it.

 

Tip #1

Think of social media as your own publishing firm. When you have a consistent message to share, social media is an amazing way to get it out to thousands of people. But make sure that you keep that consistent message so that your fans will become advocates of what and who you are.

Tip #2

Quit getting upset no one see’s your Facebook posts. There are a number of reasons why most Facebook pages are getting less reach, and it’s not as cut and dry as Facebook wants you to “pay to play”.   Part of this may have to do with you and the content you’re sharing. If your posts are getting Likes, Comments or Shares, that shows me that your fans don’t really care about what you’re putting out and it’s time to improve your content.

 

 

With so many pages, if your posts aren’t capturing your fans your organic reach is going to continue to plummet. So take this as “constructive criticism” and ask your fans what do they want to see.

Tip #3

Just start with 2. Instead of trying to posts on every single social media platform, pick 2 where your potential clients are and work on those. With the amazing power of Facebook and their advertising abilities I would highly recommend that is one of them. If you’ve got a younger audience, Instagram is the way to go. If you’re looking at getting more middle aged people or corporates Twitter would be a better fit. The majority of users on Pinterest are women, so if your ideal client is females then you may want to focus your attention there.

Once you start to understand your 2 platforms and grow your following then you can start to look at adding a third or fourth platform.   I’m not saying you can’t have all these platforms, but put the majority of your effort into just 2 to start.

 

dominate

 

 

 

 

 

Now go Dominate Social Media!

 

Episode #31

Habit Change Coaching

This week’s guest is Coach Stevo. Coach Stevo has been under the mentorship of Dan John for the past couple of years, but before that he received his Masters Degree in health psychology. I met Steve at the recent Perform Better Summit in Long Beach and knew after only talking to him for a couple of minutes that I needed to get him on the show! Steve is passionate about Habit Based Coaching and is really doing a lot to push this paradigm into the mainstream of fitness and strength and conditioning. So you may have not yet heard of him, but trust me, you will be hearing more from this guy in very near future.

To Find Out More About Coach Stevo:

http://unseendegrees.com

What We Cover in This Episode:

  • How to actually motivate clients
  • Client motivation debunked
  • The best 2 tips to motivating clients
  • What behaviour change is and how to use it with clients
  • Internal vs External motivation
  • Dan John’s biggest lesson to Coach Stevo
  • The truth about whether we really can affect behaviour change

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Resources Mentioned in This Episode:

Coach Stevo’s Recommended Reading List

 The Motivate Summit “A Health & Behaviour Change Summit”

LISTEN HERE:

The Fit Pro Podcast with Cody Sipe

How to Train Baby Boomers

This week’s guest is Cody Sipe. Cody has a PhD, is the co founder of the Functional Aging Institute and is an associate professor at Harding University. He’s also spoke at some of the major fitness conventions like IDEA World Fitness Convention, FILEX, CanFitPro, Asia Fit, Club Industry, ICAA, ACE and was the winner of the IDEA Program Director of the Year in 2005. Cody’s passion is training baby boomers and educating fit pro’s on how to both train and market to this lucrative demographic.

To Find Out More About Cody:

www.functionalaginginstitute.com/

What We Cover in This Episode:

  • Why Fit Pro’s should take a second look at training boomers
  • The 2 myths about training boomers that drives Cody crazy
  • What you need to know, that’s not common knowledge, when training boomers
  • The key things to focus on when training boomers
  • Why training boomers and athletes are very similar
  • How to market to boomers
  • What types of media work to bring boomers into your facility
  • What to never say when marketing to this demographic

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Resources Mentioned in This Episode:

The Never Grow Old Fitness Program

LISTEN HERE:

The Fit Pro Podcast with Evan Osar

Corrective Exercise Evan Osar

This week’s guest is Dr Evan Osar. Evan is the founder of Fitness Education Seminars, an education company with the mission of helping trainers and therapist recognize their role as a part of the solution to the health care crisis. An internationally renowned speaker, Dr. Osar presents for several national and international organizations including American Council on Exercise, Club Industry, ECA World Fitness, IDEA, NSCA, Perform Better, Medical Fitness Association, Asia Fit, FILEX, and the British Chiropractic Association. He specializes in bringing advanced training and rehabilitation strategies to the fitness and bodywork professional that works with the pre and post-rehabilitation and general population client.

To Find Out More About Dr Osar:

www.fitnesseducationseminars.com/

What We Cover in This Episode:

  • What is vital for all fit pro’s to know about the hip
  • Common dysfunctions of the hip
  • The 2 most common causes of low back pain (you might be surprised)
  • Why you shouldn’t do hip thrusters or deadlifts with certain clients
  • The best exercises all clients should be doing
  • How to prevent anterior shearing in the hip socket (acetabulum)
  • The 2 essential tests you should carry out on all new clients

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Resources Mentioned in This Episode:

Corrective Exercise Video Resource

Corrective Exercise Solutions book

 

LISTEN HERE: