Gym Essentials for New Personal Trainers

As a certified personal trainer, I have spent a lot of time in various big box gyms, studio gyms, apartment gyms and living rooms, programming for each clients needs / accessible space. Over time, I have built a bag (it literally travels everywhere with me) of equipment I have on hand at all times. This will vary for each trainer as their style and programming evolves but when you’re just starting out, these items are crucial …and require little investment!

workout equipment under $30

If you are truly a new trainer, I know you’re down for keeping the spending in check while growing your business…(Amazon and) I got you!

mini bands

Mini bands are an essential part of programming new clients. They are versatile, low impact & can be used in the gym or in a client’s home. I have tried cheap bands from target and invested in “nicer” fabric bands online, but neither were ideal for the variety of clients I work with.

Pro’s of Target Resistance Bands:

• Price point is great.

• Can easily find a Target & grab them on the way to a session.

• Typically comes with a variety of resistance.

Con’s of Target Resistance Bands:

• Price reflects the longevity of bands (especially for us trainers who use them more than once a day).

• The resistance is usually pretty light overall, so many clients will progress out of them quickly.

• Thin fabric causes them to roll up into floss on clients.

Pro’s of Fabric Bands:

• They’re durable.

• Decently heavy resistance for clients who have progressed past lighter bands

• Don’t roll up when clients are using them.

Con’s of Fabric Bands:

• They tend to stretch out over time.

• More expensive and not ideal for new clients.

• Not as versatile (in my opinion) for a variety of clients.

The bands I have found to last the longest, work for a variety of clients, not roll up & be cost effective are (of course) from amazon. Overall I do like the Perform Better brand, if you’re looking to add other products as well! I personally order the green 10 Pack, but find the blue bands are comparable in resistance.

Trainer Hack: Order the Perform Better 10 Pack for $26 and give one to each new client. They will appreciate the gift and will have no reason not to crush their workouts outside of your sessions.

Resistance bands

Resistance bands aka “Assisted Pull up Bands” when searching online. These are a great alternative if you or your client do not have access to a cable machine or dumbbells. I will also use a resistance band to aid in balance exercises.

The bands I use are from Serious Steel and have had the same set for the last year+, with little to no wear still. There are a variety of sizes / resistance, but the red & purple bands tend to get the most use.

These are also the bands I suggest to clients who prefer to do their additional workouts on their own, at home!

sliders / gliders

Sliders / Gliders are another great piece of equipment to keep in your bag. They are versatile, but I tend to mainly use them for core exercises. Depending on the space you have access to, the type of slider / glider you purchase will make a difference. I have 2 types (as seen below); the purple “Gliding” slider, is left at our studio and the black “Iron Core Fitness” slider travels with me.

Pro’s of Gliding Slider:

• Durable / long lasting.

• Slides well on hard surfaces.

• Lightweight.

• They do not get scratched when a rock or other particle slides underneath.

Con’s of Glidings Slider:

• Does not slide as well on carpet or other soft surfaces.

• Occasionally needs the bottom to be wiped off, for optimal sliding.

Pro’s of Iron Core Fitness Slider:

• Durable / long lasting.

• Reversible; works on hard & soft surfaces.

• Size is more ideal for travel.

• The plastic is flat (no airspace between the fabric & plastic), so it’s less likely to crack compared to other brands.

• Can be bought in bulk (another great idea for client gifts).

Con’s of Iron Core Fitness Slider:

• Doesn’t slide *as* well as the gliding slider, on hard surfaces because of the logo.

• Plastic likely to scratch after a few uses.

ENERGY BOOST // celsius

So now we’re set with basic equipment, but on those long days, sometimes we need a little extra boost of energy. I personally keep a case of Celsius stocked at all times, for those 5:00am to 7:00pm days.

Orange is my all time favorite, but I also really enjoy Fuji Apple Pear and Watermelon.

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Aside from the above products, I have invested in higher ticket pieces of equipment over time, but when first starting out keep it simple! Over time you will recognize what fits your clientele & programming the best.

Disclaimer: I do work with Amazon as an affiliate, however everything mentioned above, I personally use and love. If you’re looking for additional suggestions or have any specific questions, comment below!

Learning from a Nutritionist

Over the weekend, I had the opportunity to sit down with a Certified Nutrition Consultant. I have been wanting to do this for quite some time, so I may have been a little *extra* excited in Jen’s presence.  Cue the comfy couch, plethora of fruits & veggies and buzzing vibe of our like-minded group.

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As a personal trainer myself, it feels natural to offer nutritional guidance to my clients when brought up in conversation or whenever questions arise. I do have experience in the wide world of food & habits; between researching topics, talking with other professionals and being constantly surrounded by a wide variety of people on their health & fitness journey. However, this is not my area of expertise. 

Because we fall into the health, wellness & fitness umbrella, people like to think we do it all…

Personal Trainers are NOT nutritionists. Nutritionists are NOT Personal Trainers.*

*Unless they’re formally educated in both.

Instead of taking it all on myself, I enlisted Jen, a Certified Nutrition Consultant to break down a few popular topics within nutrition.

ABOUT JEN JOHNSTON - CERTIFIED NUTRITION CONSULTANT of YOUR TRUE NORTH

“My name is Jen Johnston. I have a BS in Exercise and Sport Science and am a Certified Nutrition Consultant. I have been coaching CrossFit and helping others with their nutrition for the last four years. Whether it’s educating them on how to reach their aesthetic, performance and/or health goals, with an emphasis in helping to create a healthy relationship to food and their body along the way.

I take a balanced approach and believe that we should fit our “diet” into our lifestyle and not vice versa.”

HOW TO LOSE WEIGHT & KEEP IT OFF

Stop dieting. No really, if you’re someone who has been on a diet for an extended period of time (6 months or more) and you aren’t seeing the results you hoped for, it may be time to take a diet break. Our bodies are smart- they adapt to their environment:

• If you’ve been dieting for an extended period of time, your body may have adapted to its intake.

• If you consistently restrict calories below where your body needs to function, it may begin to hold onto ANY fuel it can get to be able to function daily.

I know this concept is scary and counter-intuitive to how we “think” weight loss happens, and that is EXACTLY why working with a professional is so important.

WHAT IS A REVERSE DIET

Reverse dieting is the process of SLOWLY & GRADUALLY increasing your calorie intake to allow your body to take a deep breath and reset energy levels, metabolism, hormones, etc. This is not about eating as much as we can in a day or filing our plates with any & all foods. Health and improving how our bodies feel are the top priority.

“This might sound counter-intuitive, but not eating enough can stand in the way of your weight loss. If you cut your calories, after a while your metabolism can slow down and you start to burn fewer calories thanks to a process called adaptive thermogenesis. Even if you maintain your training and lowered calorie count, it becomes harder to lose weight.” - Shape.com

MY FITNESS PAL

My Fitness Pal is a great tool for tracking and learning about the composition of food. It allows you to set goals, track calories, carbs / fat / protein, water intake and so much more.

If you’ve never used the platform, it can feel overwhelming, so start small:

1. Follow the setup process, but don’t SOLELY trust the goals they suggest. (It’s a great place to start, but intake & percentages are rarely accurate. Talk with a professional to confirm, before diving in fully.)

2. Learn to input the foods you’re eating currently before setting up your new “meal plan”.

3. Focus on one element at a time:

   • Staying within a calorie range

   • Hitting your daily protein goal

   • Balancing the ratios with carbs & fat

     NOTE: This can change based on your goals, but the general idea is to focus on one element at a time and building up to the full picture of what the platform can offer.

4. Take mental notes of the composition of the foods you’re eating; are they high in protein? High in carbs or fat? Calorically dense?

5. If you sync a fitness tracker, please do not use the calories burned as anything other than information. Trying to include this in calories eaten can become confusing and may throw off progress (our bodies tend to be more complicated than My Fitness Pal’s simple math).

The overall goal is to use the platform to educate ourselves on what we’re fueling our bodies with. From there, we should be able to go 1 day / 1 week, or even eliminate tracking all together because we know what intake / foods our bodies feel happiest with!

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These topics only scratch the surface of nutrition and building a healthy relationship with food but they are great jumping off points. Keep it simple, take the time to learn / understand why you’re implementing something new, and always check in with your body!

If you found this information helpful or have any questions please contact Jen Johnston

Creating a Strong Foundation for Squats // Part 2

Weighted Squat Variations

As I am sure you have seen, there are many ways to do weighted squats. Even in the variations I offer, they do not cover every possible options. These 4 however are great as you are starting out, and for when you don’t have access to a barbell. My personal favorites are Dumbbell Deadlifts and Kettlebell Squats, but I recommend trying them all to find your preference.

Dumbbell Deadlifts

This variation is a great way to prepare for barbell deadlifts and allow you to comfortably hold dumbbells at your side as you progress. Make sure to really draw back your shoulders & shoulder blades and keep that chest up through the entirety of the squat.

Kettlebell Squats

This variation may provoke your chest and shoulders to fall forward, so please be aware and do your best to avoid this.

Dumbbell Front Squat

Allow the dumbbell to rest against your chest, with the support of your hands and elevated elbows. This is a great way to prepare for barbell front squats.

Goblet Squats

Just like the front squat, you will rest the weight on your chest, but your hands will be cupping around the end of the dumbbell for support. If your wrists bother you, the hyper extension in this variation may not make sense, especially as you progress in weight.

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Knee Friendly Squat Variation

Starting with your body weight, give this variation a try. Once you feel comfortable, hold a weight or add a long resistance band around your hips for additional resistance.

Unsure of How to engage the core & tuck the glutes?

Try this movement to help the mind / muscle activation!

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Denver Personal Training & Online Fitness Coaching

Want more personalized support for your fitness journey? Contact me for more information!

Creating a Strong Foundation for Squats // Part 1

Oh the beloved squats. We all know them, do them and are told constantly how crucial they are within a workout routine. OK WE GET IT.

But where is the right place to start? How often should we be squatting (Pinterest says 100 a day will get you a big booty, so that has to be the answer)? And are we even doing them correctly???

This conversation could take a ton of different approaches, but I am going to focus on keeping things simple and offer 4 things:

Part 1

1. Warm up movements to build strong squats

2. Squat progressions and how often we should be “leveling up”.

Part 2 ( Subscribe to get notified when this goes live)

1. Weighted squat variations.

2. A variation for those of us who’s knees aren’t about the squat life. (Spoiler: there are movements that won’t hurt your knees and overall you shouldn’t be doing any exercises that hurt…but that topic is for another day)

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Warm up Movements to Build Strong Squats

There are a variety of ways to warm up for squats, but I personally prefer doing some band work before I get into lifting “heavy” weights. Depending on where you are in your fitness journey, this may be the extent of your workout and that is ok. I promise.

These 3 movements include using a resistance band, and placing it right above the knee. This placement provokes us to build up strength around the knees and adds a little extra resistance to wake those leg muscles up!

Resistance Band “RB” Lateral Walk

In this movement we are focusing on engaging the core, tucking the booty and keeping the body tall and straight as we move in a lateral plane. Make sure to find a space you can walk at least 8-10 steps in each direction. If this feels difficult and strenuous, just start here. Once you feel comfortable and strong in this movement you can drop into a squat while lateral walking.

RB Lateral Walk in a Squat

In this variation, we are focusing on staying in a squatting position and really pressing the knees out against the band. I always suggest doing these in front of a mirror (if possible), so you can watch your form.

RB Body Weight Squats

At this point, your legs should be nice and awake, but since were here, lets add in body weight squats. The band (again, pushing the knees out and against the band) will continue to add resistance, while our body will begin to warm up and mobility will increase. Don’t be afraid to take these slow and get deep into the squats.

Bonus

Add in these exercises for additional glute activation (let’s wake that booty up)!

Glute Bridge

Frog Pump

Squat Progressions

There are a few aspects we are going to look at as far as progressions, but first let’s focus on depth. IDEALLY squat depth will come naturally and with strong form, but I highly doubt this is the case.

box squats

I LOVE box squats. I personally do these once a week, either to warm up or when I am ready to level up my weight. What is great about box squats, is that it is lower impact and cuts off momentum- forcing you to use strength & stability to power yourself back up. This variation also allows support to begin recruiting your glutes (da booty) for squats, making them less quad dominant.

First, start with a 20”-24” height to sit back on. Once this feels comfortable, add weight. Next, lower the box to 16”-18” and follow the same progression.

regular squats

Now that we are feeling strong, its time to add in regular squats. In this sequence, I am putting these in a linear progression line, but feel free to alternate between regular and box squats within your workouts if your form feels solid.

How Often Should we be Progressing?

There is not going to be one perfect answer for everyone, but to start, I would progress every 2 weeks, assuming you are including squats in your workouts 1-2 times a week. The best way to tell if you’re ready, is by actually listening to your body. Does the movement feel easy? Add weight, or increase depth.

Because the squat movement is included in most workout plans, we have to do our best to not get bored and just progress because we’re bored. Don’t skip stretching / mobility movements before a workout. Don’t skip the warm ups. Create a strong foundation, over time, and in the long run you will be stronger for it.

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Are we squat pros yet??? BASICALLY.

At least at this point, you should feel confident enough to dive deeper into your squats and find what progressions you are ready to include in your workouts. I am sharing this information in hopes of aiding in your fitness goal success and am in full support of doing this in steps over time. If you still feel like there is more you would like to learn, don’t hesitate to email me! I am happy to answer questions, and do offer online and in person (Denver Based) training for anyone ready for one on one attention.

Please subscribe to be notified when Creating a Strong Foundation for Squats // Part 2 goes live!

Importance of Self-Care for Mental & Physical Health

Where are my workaholics at??

Whether you work for a company, or doing this all on your own, I know how easy it is to get wrapped up in work. You love what you do, so you mind is always on getting sh$t done. Or you need the money, so you hustle nonstop. Or you have little to no work-life balance, so you feel guilty doing anything outside of work. OR you’re just a fun mix bag of all the above, like me

I absolutely know how important self care is for mental & physical health, but the way my mind works, being a hard worker is way higher on the list. So what does one do when their balance of the two is way off??

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Self-Care

Pick one self care activity and DO IT. Like actually stick to it and not guilt yourself out of it. *louder for those in the back, but mainly for myself*. Going to the gym / Making a home cooked meal / Taking an hour away from your phone / etc. is OK.

Time for Yourself

Take a freaking day off. Just one. Binge Netflix, grab coffee with a friend, go for a hike...just turn your work brain off for a day.

Take a Trip

Get away. Plan a quick weekend somewhere close or set a goal for a larger trip within the next year that you can look forward to.

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I know it’s hard to rationalize sometimes, but think of your brain like a phone; what happens when you leave it running all day? It dies. Or what about when you use it constantly in general? Your phone overheats, starts malfunctioning and needs to be replaced sooner than necessary.

Y'ALL. We don’t get another brain. We don’t get to turn it in for a newer model. If you’re feeling brain fog, forgetfulness, stressed out, tired, etc. take that as a sign you need to charge up on self care!

Starting with a Basic Exercise Routine

How often do you see a cool workout on Instagram and want to give it a try? Or see a booty you want so you do whatever workout that person is showing?

I’m going to assume we’ve all been there, and in most cases, I’m all for seeing what others do about adding variety into workouts. The only issue is that less often do we consider if our bodies are ready and able to do the movements we see. The split squat is a great example.

If you just started working out, have knee pain or struggle with balance, you should not be adding these to your routine (yet). It’s super easy to fall into the mindset that working out is all for physical appearance, but what really needs to be the focus is balance & stability, mobility of your body and correcting imbalances before going for the gains.

That’s like building a beautiful house without a foundation; it may look great but one wrong move and that thing is falling to the ground. Take the time to care for yourself, create a strong foundation, and your body will thank you in the long run.

Before I have anyone do a split squat, I start with the basics.

Single Leg Balance and Strength Work

• TRX Full Reach

• Step Ups (try lowering yourself down as slowly as you can for extra resistance / stability work)

Lunge Variations

• Reverse Lunges (first body weight...if these feel strong & stable go ahead and hold dumbbells)

• Split Squat with a lower but unstable surface aka bosu ball. I like to start these with the TRX straps as a little safety net and really focus on going slow and getting as deep as possible into the movement.

Once you feel confident in these movements you can upgrade to a more elevated surface and even add dumbbells or a barbell to shift the focus to building strength.

You don’t need to spend months or even weeks on these progressions, but allowing yourself the chance to build up to a movement like this will only create a stronger foundation moving forward!!

2018: The Year of Transformation

In case you weren’t aware, 2019 is less than 2 months away. WHAT. HOW? Should I leave a moment of silence for that to sink in??

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Not that the specific year of 2019 has any huge significance, but of course having another 365 days pass always makes you reflect back on your life:

What did I accomplish?

What didn't I accomplish?

How do I feel about my life right now?

Am I in a better, worse or the same place I was 1 year ago?

These are all very normal, but important things to think about. Sure, it can be a depressing topic if your year hasn't been all you dreamed of, but that's exactly WHY it’s important. If you ignore the fact that there were zero changes made to better your life, or even worse, choices made to actually dig that negative hole deeper (#truthbomb), YOU. WILL. STAY. STUCK.

So let me give you a glimmer of hope….you can always make a change. ALWAYS. (note: if your first thought to me saying that is “no I cant because ….” , that's right where you need to start).

2018 for me was a year of extreme transformation; caterpillar to butterfly type sh*t. Per my above photos, its easy to assume that I am speaking of a physical transformation, however that was not even in the top 3. But for visual effects, lets imagine the girl on the right as a caterpillar still in her cocoon and the one on the left a vibrant butterfly.

I have always been a health & fitness minded person, dating as far back as 15 years old when I had to beg my parents to let me work at a gym down the street. But at the time, the meaning of health was very unclear to me. I thought working out a few times a week and eating a salad somewhere in there equated to a healthy lifestyle. Fast forward through my health pause I like to call “college” and my “I wonder how many nights drinking in a row is too many” phase that rolled me right up to about a year ago. I thought about healthy choices often, that counts for something, right?? I always craved a healthy and active lifestyle, but I allowed so many other factors in my life to over power that part of me.

I wish I could pin point the exact moment my mindset shifted, but in all honesty, there was not just one. For the past year, I’ve spent countless moments creating this shift. I do still struggle, but those negative / outside factors that were once so strong, have dwindled down to a soft whisper.

So lets look at the top contenders that have created the butterfly I am today.

• MINDSET. You will never get anywhere positive in life, if you have a negative mindset. I sat in on a seminar this week where the topic of “law of averages” came up. Specific to sales, they discussed how you will get 90% “no’s” and 10% “yes’s“. So if I were to tell you that you’d have to hear “no” 9 times before getting a “yes”, how would you feel? We are not here for sales, but that doesn’t mean the same idea can’t be applied. Rejection, negative thoughts, unhealthy influences, etc. will always be factors. So, you can either hold onto the fear of “no”, or reluctantly face them and complain the whole way, OR realize that its a part of the process and happily face those “no’s”, knowing that your “yes” is right around the corner.

  “I can’t do this”

  “I will never reach my goals”

  “I will never be successful, what’s the point”

  “Everyone will think I’m…..”

  OR

  “This is going to be hard, but 100% worth it”

  “I will not stop until I reach my goals”

  “I am so passionate about what I do, I WILL be successful”

  “I think I am amazing, strong, smart, etc.”

  Conquer the way you think about yourself and your situation, and half of the battle is already won.

• NUTRITION. Hands down my favorite element of this transformation. I have always lived with digestive issues, low levels of energy and consistent spurts of acne. As soon as I removed dairy (HUGE!!!!), gluten, processed foods and decreased my caffeine and alcohol intake I noticed these all reduce and even completely go away. The way we fuel our bodies NEEDS to be focused around health and shift away from being based around modifying weight. Eating mainly plant based and bridging the gap with plant concentrates changed my life, literally at a cellular level.

• MOVEMENT. Working out has never been an issue for me, however being consistent was. This year I focused on creating a routine I enjoyed, one that was manageable around my busy schedule and something I could stick to for the long haul. My happy place within the gym is 1 hour / 4-5 days a week. I will always believe in consistency over intensity.

There were other factors that contributed to this lifestyle transformation, but narrowing down the top 3 to “nutrition, movement & mindset” would sum up 2018 nicely for me. Together, they helped me gain confidence in myself and the choices I make, allowed me to find my deepest passion in life (health & fitness) and molded a strong a$$ butterfly that I absolutely love being.

If you are struggling within your journey, or are ready to even make one simple change towards a healthier, happier lifestyle, I am here with open arms ready to help start that conversation.