Personal Trainers, how many of you give public presentations? One of the best ways to reach your target audience is to present your ideas to them. If you are not getting your message out to them, how do you expect to be able to influence their lives in a positive way? Not everyone is going to knock on your door seeking your wisdom.

If you’re never presented in the past, how do you get started?
First determine what the message is you want to get out to people? What do feel strongly about? Let’s face it, we should all be health and wellness evangelists and get out to spread the gospel of fitness and activity. But what aspect in particular do you feel is your mission?

Next, who are the people that would most benefit from this message? Kids? Seniors? Families? Athletes? Where do they gather? Look in the yellow pages, in print and online. I can find churches, PTOs, Sports Booster clubs, Alumni Associations, Rotary Clubs, Elks Clubs, Chamber of Commerce, Public Library groups, etc. Anywhere people gather is a possible venue and this includes online social networks. Look up (often online) who the leader is and contact them either by phone or email and explain what it is you feel passionately about and why speaking to their group would be beneficial to them. Many will be happy to have you come speak to their group. Then what?

Ask how much time you will be allowed to present (shorter is better for your first presentations, i.e. 10-15min.). Arrange a mutually agreeable time/date that gives you plenty of time to prepare. And PREPARE!

This talk doesn’t have to have PowerPoint, projectors, laser pointers, or anything else other than your passion for the topic.

Script it! I don’t want you to get hung up on reading it or sounding like you’re reading it. But writing it all out helps you to think it though and remember the high points. Write it out numerous times.
It should:
State/give an example of a problem by telling stories about it that touch an emotional chord
State/give an example of a solution (even better if it’s a continuation of the initial stories)
Summarize problem and solution and how helping people achieve those results is what you do.
Finish with a call to action, the thing they need to do now. i.e. “Don’t wait until…Take that step now”. This can often be tagged with “I would be happy to talk to anyone further about this…. and can be contacted by…”
Now practice it, practice, practice, practice, to yourself, to your friends, to your dog.
Make sure you keep it to the allotted time. Show respect for their time.

Call to confirm your time/date as deadline gets closer.
Dress appropriately. (This is usually a slightly dressier version of what the group will wear. If you under or over dress they won’t feel you can relate to them.)
Get there early. Again, show respect for their time.
Don’t get nervous. Focus on how wonderful it is to be able to share your passion with those that can be helped by it and enjoy yourself.
Thank the group/organization for allowing you to speak.
Leave them topic information bullet sheet (not promotional material) with your contact information included.

Good luck, and ahem… as a business coach for Personal Trainers, I help trainers learn to reach their emotional and financial goals through helping others. If I can be of any help in getting you out there and in touch with your audience, please contact me at: mark@marknutting.com ;-)

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I posted about the Tabata protocol awhile back and thought it was time to revisit it. Much of this is a re-post with some additional thoughts.

The Tabata Method or Protocol isn’t new, but it seems to be getting more and more press of late, maybe because of the popularity of CrossFit, P90X, Turbulence Training, etc. Based on the research of Izumi Tabata et al, at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture in Japan, it is touted as “the best” way to up the metabolism and burn fat in the shortest amount of time. I don’t know if I’d say that any one thing is “the best”, but it is some pretty interesting stuff. The premis of the training is 20 second work interval to a 10 second rest interval that is done for a total of 8 repetitions (totaling 3:50 seconds). The original study was to compare moderate-intensity endurance and high-intensity interval training and was completed on a stationary bicycle ergometer.
“…this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.” Tabata Study

Here’s an example of something similar to the study:

Now, from this and other research it has been extrapolated that this training, along with improving both aerobic and anaerobic conditioning, also raises resting metabolism for an extended period of time and translates into greater fat loss. You can see any number of variations on the activities utilizing the Tabata Protocol from front squats to burpees. The key seems to be to make the activity involving large muscle groups and keeping it as intense as possible.

Here’s a different example: (I’d be happier if she didn’t occasionally hit the ball so hard)

Now, I’m old enough to have accumulated a number of chronic orthopedic issues (this is my “Get out of jail free” excuse, just in case), but I’ve decided to demonstrate, record, and post 30 Tabata protocol variations in 30 days. It’ll be fun to see which ones work better than others. If you have a favorite, let me know what it is and I’ll give it a try. I’ll be kicking this off March 1st. Stay tuned and watch the fun.

Best wishes, Mark

Mark Nutting, CSCS*D, NSCA-CPT-AR*D

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In April, I’ll be presenting a webinar “Reaching Out to the Non-Exerciser” and this idea just struck me. First, it’s known that change requires two beliefs: “I CAN do it” and “It’s WORTH doing”. Most people know that getting in better shape would be a good thing. One problem lies in the perception of it being enormously difficult “I could never do what they do on the Biggest Loser.” and “Oh, that’s too much. It’s not worth it.” And there you have it. Certainly a big reason non-exercisers continuing to not engage in physical activity.

Now, how do we show them otherwise? PDA: Public Displays of Activity. Organize venues to show non-exercisers that they can do it. Hold PDA events in parks, malls, any large public place. Dance, move, play. Why do you think that Richard Simmons was able to get so many overweight people to get up and “Sweatin’ to the Oldies”? He made exercise safe, “do-able”, and fun. Don’t forget the fun.

Good luck. Please let me know if you hold one. I’ll help spread the word.

Oh, and get the press/media involved. You could even set it up like a flashmob.

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Before you take on those resolutions for 2010, Have you asked yourself how you did with those you made for 2009? Classically, people make grand resolutions with all good intentions, but fail for several reasons. Often times they are just unrealistic i.e. I’ll lose 40lbs by Feb.1. Or, it might be that they’ve set the goal, but have no plan as to how to attain it. And when you haven’t been able to achieve your goals, your self esteem goes into the dumper never to be seen again.

Here are some tips on approaching your resolutions:

REALISTIC RESOLUTIONS – Who and/or what are you basing your resolution on? You want to make sure that your goals are truly something YOU can attain. So, just because people on the Biggest Loser can lose big numbers doesn’t men that that’s what you should be shooting for. They do not live your life. They don’t have your responsibilities, time constraints, or other issues.

PROCESS FOCUS - Even better than concentrating on the end result, focus on the process. Sit down and write out a list of all of the things(little and big) you would need to do to reach your goal. If you think more about taking those steps, accomplishing them one by one and taking satisfaction in that, the results wil take care of themselves.  

SUCCESS PERCENTAGE – Rather than looking at your end result as succeed or fail, look at how much of your goal you accomplished. If you only got 50% of your goal, that’s still 50% more than you started with. Anything better is, well… better. And that’s a positive thing. Feel good about that. Gloom, despair, and guilt serve no purpose and only get in the way of continuing to work toward your goals.

So, go ahead and make resolutions, but make ones you can attain, focus on the process, and give yourself credit fo whatever you do achieve.

Have a great, healthy, happy 2010.

Mark Nutting

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I recently gave my first webinar. I’ve wanted to do a webinar for quite a while, but always found excuses for not getting around to it. (See… procrastination happens to all of us.) I gave this presentation to a select group of industry friends that wanted to know more about how to use social media to promote their business, organization, or cause.

The webinar site, gotowebinar.com allowed me to record it for future use. It’s this recording, with minor edits, that I now offer as a gift to help you and your businesses in 2010. Go to Social Media Marketing Basics and use the password: SMMBasics

I’d love to get your feedback on it to help me improve future webinars as I will be offering a 12 month “Business of Personal Training” webinar series.

May you and yours have a happy new year.

Mark

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I attended the Maine Harvard Prevention Research Center workshop on Nov. 12th titled “Your Brain on Exercise! Change The Way You Think About Exercise and For That Matter The Way You Think”. While Dr. John Ratey (author of Spark) did present on brain fitness, the majority of the day was spent on the importance of youth fitness and strategies to increase physical education in schools. After hearing how “there is no money” as an excuse not to proceed with initiatives, I’m reminded of our current economic recession. It takes investing money (even if it drives the country further into debt, temporarily) into economic stimulus programs to produce an environment in which old businesses can be saved, new businesses can be started, and new jobs will be created. That’s what will pull us out of this recession sooner and better than if we sat back “until we have the money”. (Now I know some will want to debate what I just said. Please, let it go. I don’t want to debate that here and now. Let’s just go on to the real point I want to make.)

As for physical education and, frankly, fitness in general, we are losing the battle. A recent study at Temple University showed that 20% of 4-Year-Olds In Ohio State are obese. That is just unbelievable and absurd and, especially at that age, is the parents’ fault. It’s child abuse even if the parents don’t believe it is.

So that’s where it can begin. What does it lead to? According to the CDC “In 2005-2006, 34% of U.S. adults and 16% of U.S. children and adolescents were obese. In 2000, obesity-related health care costs totaled an estimated $117 billion.  Between 1987 and 2001, diseases associated with obesity accounted for 27% of the increases in medical costs. Medical expenditures for obese workers, depending on severity of obesity and sex, are between 29%–117% greater than expenditures for workers with normal weight.”

In this time of fitness recession, levels so low that overweight and obesity related health care costs account for 9.1% of total U.S. medical expenditures in 1998 and $78.5 billion. Can we afford to notspend money on programs to change the direction of this country’s health? Spend on additional physical education? ABSOLUTELY!But not just that. We have to change adults as well. Teach the importance and the how to’s. Businesses have to step forward to incorporate fitness programs as part of employee benefits, which, incidentally, will save them money in the long run. The CDC also has a resource for work sites called LEAN Works.

Talk to you legislature, your school boards, your local businesses… everyone about the need to change to become a healthier, more physically fit society and the economic and life benefits that come with it.

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It has been in the mythology of exercise for what seems like an eternity. This or that exercise will make help me lose the fat around my … whatever. The fact is no exercise will help you lose fat in around that body part. Exercise makes muscles work. That work burns calories. If you burn more calories than you take in*, your body will go to your “fat bank” and make a withdrawal. That withdrawal doesn’t come from any one area. It comes from all over the body.
 
Men and women carry fat differently and the fat stores aren’t evenly distributed. Men carry more fat around the waist and women carry more around the hips/thighs and shoulders/arms. If you believe that spot reducing works, this explains why men always want to do abdominal work and women want to do inner/outer thigh and triceps. But, it just doesn’t work that way. You can’t change the fat distribution. We don’t lose the fat cells. They simply decrease in size as we lose weight. Your “trouble” areas, because you have more fat cells there, will always be the last area to appear lean.
 
So what’s a person to do? Focus on full body workouts, keep the intensity high, minimize rest between exercises, and follow a well thought out eating plan. As you continue to lose fat, even your “trouble” areas will become lean.

*There are other factors, such as meal timing, adequate recovery, etc. that come into play.

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Someone was talking about “paying it forward” this week and I started thinking about how much I enjoy mentoring others to become better, more successful Personal Trainers and/or business people.

A mentor, according to Merriam-Webster, is “a trusted counselor, tutor, or coach.” For me it means a sensei or teacher that seeks to share his/her wisdom, knowledge, and experience with someone eager to learn. 

My career has now spanned 30 years. I have had many mentors over the years from Dr. Joseph Pechinski, when I worked in the human performance center at the University of Maine, to Rich Brooks, Lynnelle Wilson, Carl Natale, and Mike Freeman(the gang at mainebusiness.com) who helped me to understand social media marketing for your business. Thank you all. You have enriched both my professional and my personal life.

As has been the case for most of my life, I try to pay forward the lessons/gifts that I have received. It is one of the most gratifying things I have done and will continue to do.

What about you? Are mentoring someone? Do you have a mentor?(you should. I’m looking to see who I can learn from next) I’ll be creating a structured mentorship program for Personal Trainers soon, but in the meantime, if I can be of any help to you, please ask. 

Best wishes all and do the mentor BOGO.

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(A little School House Rock flashback.)

Functional training has been a buzz phrase for over a decade now. For many, it has meant using stability balls, medicine balls, balance devices, tubing, etc. And, while using them can aid us in our efforts to increase functional abilities, they are not functional in and of themselves.

What is function? Function is your ability to do a particular task or activity. If you haven’t thought out precisely what activity you want to improve, than all of the bells and whistles exercises are meaningless. What is functional for one person may not be for someone else.

First, define what activities need to be improved. Determine what is limiting it. Is it a lack in stability, mobility, strength, balance, or something else?

In example, say someone has difficulty climbing stairs without pulling themselves by the railing using the upper body. The issue may be strength. The most functional exercise might be, well… climbing stairs. As is often the case, people tend to do less of those things that are difficult. That only makes it more difficult. Depending on how difficult climbing stairs is, you may want to start stepping up on something that only half the height of the normal stair, or a quarter. Step up and try to maintain balance on that one leg for a moment. As you get stronger, raise the height of the step until it is full, normal step height. Then practice doing your staircase.

Another example is if you want to get better at carrying your suitcase through the airport, you may want to hold a weight in one hand and walk for a set distance (1 handed farmers walk).

So, as you think about doing functional training, remember that it’s not just about the tool you’re using, in order for it to be functional, it has to relate directly a particular activity that you want to get better at.

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Ah yes, it’s time for Mark’s Halloween cautionary tale. I wrote a version of this for the club newsletter, but you’re going to get the full deal.

We’re all susceptible to the temptations of treats hanging around the house. For me its candy corn and Tootsie Rolls (Don’t ask me why I like the trashiest candy out there. Who knows?) The real trick here is to really plan out ahead of time how to handle the treats so they don’t get out of hand.

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