Attitudes that only the best online fitness coaches have

If you already enjoy teaching people how to build a healthy lifestyle and even more building a specific body physique, loss fat or be better in their sport, the career of personal fitness trainer or coach is your day to day operation and your reality. Now it is time to ask yourself what next for you, maybe event for your team if you build one. Considering moving to an online model of business, this is what next!
I know you will have some concerns and a lot of questions, and I’m happy to help.

Becoming an online fitness coach has some excellent perks:

  • You can reach a greater audience, and help them.
  • The money flow is going to increase.
  • Like in any other online business, you will gain more freedom.

Here at MackFitt.com you are going to find many lessons that would help you to become the best online fitness coach.

Work for your audience, not for your idol (ego)

A common mistake that I have seen in many new online coaches is that they tend to create content according to what they think might be liked by their fitness heroes, idols or person of inspiration. Even worse sometimes they copy them.

The fact is that if you want to connect with the public to help them to reach their goals you need to start structuring your content to make it easily understandable for people that are just starting with fitness.

Be open-minded about guidance from other experts.

It is beneficial to have access to people with different perspectives about the goals you have, how to achieve them and overall your career path. That is why you should be looking for someone that has already obtained what you are seeking for and learn from them, but not copy them.

Create a conversation or honest talk with someone successful in the niche you want to exist; this can be more helpful than reading many books about the subject, besides you will be proven that your goals are possible.

Teach with actions

Your future clients expect that their online fitness coach looks like someone well trained. That is why in that sense, you need to embody your lifestyle philosophies. This is because it is usual to find qualified coaches that don’t look fit at all.

If your target client with some extra weight you should be showing them that you dominated the lifestyle that they are aiming for then you need to look healthy.

Be prepared for working like a beast

In order to make your online career successful first, you will need to work extra hard. Because besides maintaining your regular job duty, you also need to write the scripts for your videos, manage your social media, posting the content and reading the feedback from your audience. All this takes time and effort.

You will need to mature a new mindset and be prepared because some other parts of your life might be left as secondary priorities. New workflow and creation of some online process can take months to start thinking that you can move forward with your online career. Because you want to build a sustainable business, not a quick buck.

Become an influencer (but not for social gain/game)

Being an influencer means to have the power to reach, “be listen” and take into consideration by a great person for your followers.

Besides, if you are an online fitness coach having this influence is going to give you authority and validity, which is helpful to sell your brand, services and products.

From the potential client perspective, they will like to get feedback from many people..”how good of a coach you are and how you were able to help all them”. Additionally if your budget alow, they can see your ads all over the internet; it is just natural for them to think that you are serious trainer or couch.

Do not stay only with the mainstream media

To become a relevant online fitness coach, the only thing that you always have to be producing is new content, new routines, exercises, diet plans and more. This is the only way your brand is going to grow and become relevant. Select what works the best for you, but don’t create falls statements to just to create content, be true to yourself and to your knowledge about the subject.

Now there are many channels from where you could distribute the content you are going to be producing and those channels are mostly free: Youtube, Instagram, Twitter, Facebook, and even Twitch to name a few.

However try sometimes testing new channels, that are not as popular, but they have good traffic. This is an excellent strategy to get to know people and start promoting your brand. However, it is usually really effective if at the start you just focus on helping them without expecting anything in return. Select the channel/s what works for you regarding the creation of the content and distribution of it. 

Offer free coaching for friends and family

At the start of your online career, you should not be focusing on the profits but in spreading the name of your brand. Because of that, you might want to give some really cheap and even free coaching sessions. There are two significant benefits by doing so:

  • You learn by doing. The fastest way to acquire the skill sets of an online fitness coach is coaching people for free to gain experience.
  • You will gain more and more referrals once people start getting results fast and that is translated into more clients and eventually more money. After all your clients are the ones that show the success of your brand, and if they love using your service, they will tell other people.

Connect with your clients with honesty

Once you start managing a big number of people, there is not going to be possible to answer each one of them individually. So you should not be promising that you are going to give them a personalize session since, in the end, everything is going to be automatized, as much as possible. Nonetheless, this does not mean that your service is not going to be effective. Structure your offering so you can deliver what you will promisse, with understanding how much time you will have.

Besides, you need to be ethical, so you should not be telling your clients that they are going to achieve their fitness goals without any effort and in a few weeks. You have to show them you care about them because this is the start of their new healthy lifestyle.

The fact that there is not going to be an individual direct communication, or if need it or designed very limited, does not mean that you cannot know what is going on with your clients’ journey through your program or coaching.

You as an expert know there are several reasons that make people binge into food or embrace other self-destructive habits: a bad break up, being fired from a job or just being sad can trigger these behaviours.

Using statistical tools, you can administrate all this information and prepare for a more meaning full coaching session.

Arms & Hands Maneuvers during Sled Training

– By Mack Pijewski


If you are looking for intense athletic training, then one of the most exclusive and advantageous equipment is the sled! Sled Training is easy and doesn’t require any complicated forms. When you are using the sled, the risk of injury is very little. Sled training is very necessary for sturdy athletes who cannot afford any inflexibility. 

Depending upon your ultimate goals, sled training could result productive in intensifying strength, power, speed, and even conditioning. Not everything at the same instant, but it can be a dynamic tool to address all of these.

Another noticeable advantage of sled training is the number of variables or options that come with it. For instance, you are flexible in adjusting speed, load, position, distance, duration, etc. Based on one’s objectives, there could hundreds of outputs of the sled work. However, one question that I been mostly asked by the athletes is that what should be my arms and hands maneuvers during the sled training? More precisely, where should my arms and hands be while I push the sled?

Well, most common exercises like squats, pushups, pull-ups, dead-lifts, etc. follow some SOP(s) (Standards of Procedure), however, up till now, I haven’t come across any standard of best practice of performing the sled training. Keeping in view, I have illustrated how someone should set-up with the sled, depending upon what he wants to get out of it.

STRAIGHTEN YOUR ARMS

Let’s start with the extended-arm position. This type of arrangement allows one to intensify acceleration angles, open up his pace, and maximize his strength by working at a much higher speed. However, this arrangement restricts the amount of load an athlete can hilt. Not the greatest of an output an athlete can expect from this setup is the only downside here. You cannot move max weight in this position.

The “straighten your arms” applies to the kind of programming that demand moderate to low weight on the sled. Conversely, the speed work, plyos, power work, and conditioning methods could be efficiently and effectively done from this setup; the arms-extended Sled Push.

ARMS BENT

Contrary to that, if you are willing to go hard on the training, then the arms bent position is an outstanding position for pushing maximal weight on the sled. This position creates a more solid lever system enabling the trainee to follow more in-strength programming.

 This set-up will retard your speed for the reason that the crowding of the torso and load being so near to the hips do not allow the trainee to reach a stride length that would transmit over firmly into speed.

Because of increased loading, the strength-gaining activities is going to be significantly provoking, thus will assist in getting stronger and more stable in a unilateral setting.

FEW TIPS FOR DOING SLED TRAINING!

The answer to the above-mentioned question regarding the position of arms or hands during the training is BOTH! Both arms/hands positions are important. Try to figure out what you want to get out of the sled training and that’s it, use your head and plan accordingly.

I have explained some of the useful plus beneficial ways to use the sled and what arm/hands position would be a good choice for each.

1. HEAVY SLED PUSH

You have to position your arms in bend form for this one. The exercise consists of using a heavy sled for 5-10 steps per leg. This exercise is intense and is great for strengthening legs and hamstrings. This exercise also comes with a squat variant as well. We can work this in as a Lunge or Split Squat. This works significantly well! The low impact boasts productive and fast results.

2. SLED THROWS

Arms extended

If you want to take the game of the medicine ball throws up then just grab a sled and throw it instead. This is a great power package that undertakes full body-fatigue. Power is the phenomenon that lies between extremes (max) of speed and strength on the force-deformation curve, you can carry this over into your arm position comfortably here. Here’s an interesting tip, you can start with your arms bent for max tension, later on, extend your arms at max speed.

3. SLED SPRINT

Arms Extended here too

The Sled Sprint is a traditional exercise that enables the athletes to lean, shred or burn some turf! An athlete can go out with this inertia or variation using a much lighter load. Your focus should be on bringing-up lean, knee drive and triple extension on the focused leg, usually, the back one. Sled sprint is intended to move fast and smooth.

4. SLED INTERVALS

Arms Extended

A SLED is the only equipment in the gym that can whip you into great shape! What I suggest for the interval setup for conditioning is a 15-yard working set followed by 50 seconds of rest, repeated 10-20 times based on your capability. It’s a great generation conditioning methodology, however, there are many options to be sports explicit with flexibility on the sled. Like I said earlier, be specific about what your needs are and demands are based on your sport, then build those energy systems whichever goes with it.

These are just the temporary guidelines that I have taken out from a few pieces of research. Try them out and let me know how it goes! 

HOW TO FIND THE PERFECT GYM

find a gym in Hong Hong

The annual dropping rates for gyms is around 25% according to The International Health, Racquet, and Sports Club Association. Usually, people tend to join in but shortly after they leave to never come back. What would you do to avoid this issue?

Although there are many reasons for people to drop the most common ones is to feel uncomfortable and to dislike the place. You can know if the gym is going to keep you as a member as you enter through the doors for the first time. Those first impressions are very important; how is the energy of the place? Do the staff seem to be enjoying their job? Is it clean? Does it feel like a comfortable place? Do they even great you as a new costumer?

9 qualities that can be found in awesome gyms

In the Hong Kong alone there are more than 700 gyms, so there is a lot to walk before finding the one that suits you the better. Because of that we have prepared the top 10 list of things to know before choosing the right gym.

Make your first visit at your usual workout schedule

It is important to know how is the ambiance and if is overpopulated those days when you are more likely to go, on your routine. Also, take in mind if the machines you are going to be using are too crowded. If that is the case then it is better to try another gym. If we are talking about small boutique gyms with limited equipment, how creative they are with there workout.

It has a good localization

Use google maps to search for gyms near to your home or work, because according to authorities most people won’t keep driving more than 15 minutes to get to their gyms for months and months, despite how motivated they feel, it is just another obstacle to keep coming back to the gym. Easy to park locations are also advisable.

Read the contract twice before signing it

Check for extra fees in your contract especially if it automatically charges your credit card every month. Also make all the promises made by the gym, to be written down. So make sure to read between the lines and ask what happens with the contract in the case that that fitness club goes bankrupt (California Fitness, Epic or Studio Fitness). Know the legislation about changing your mind on the contract, it is usually 7 days in Hong Kong.

Put money on your membership

Once you are convinced that you are in the right gym feel free to use that membership at its max. because is most likely for you to stay and follow with your fitness aspirations if you have invested good money to it, more if you start seeing the results of the training.

What happens if you have an emergency?

At any medical emergency, you would like to be in a club prepared for it. Although many gyms have their staff trained in the basic technics of first aid like CPR.

Always look for a good variety of machines or workouts

Gym equipment is not cheap that is why in our list of priority we have to consider the clubs with the best gear. However, it is common that they have the best of one or two types of a machine but not the best of all of them, this is not a sin. Instead, check if they have only one brand of machines and all of them came from the same vendor. Because this usually means that the owner of the business just got a good deal and was not precisely thinking in offering the best for the members. Remember also that machines are not all, if you looking for class based gym check what kind of workouts they have and if this workouts benefits your fitness journey.

Check the club’s etiquette and Community

Some gyms don’t allow to go loud and grunting and they remove certain machines for not being appropriate (not my style). So if what goes with you is actually be loud and use all types of machines, first make sure what kind of culture does the club has and what is its target demographic.

Check the hygiene

With so many people using the same machines all the week, gyms are the perfect place to grow germs and keeping the facilities clean takes a lot of effort, usually, let in the hands of the night crew. More than 63% of any hand-contact surface in gyms have been tested positive for rhinovirus or common cold virus; according to the Clinical Journal of Sports medicine.

When you are visiting a new gym make sure to check if they are strict about the “wiping down after use” especially the weights. If that is not the case feel comfortable leaving the facility.

Although a professional crew should be coming every night, the rest of the employees should be also entitled to wipe down the machines frequently during the day.

Remember is not about money

Before deciding on the winner gym take in mind that your goal is to keep coming for months and years. Sometimes paying top dollar for a good membership might make you feel accountable for such inversion and that would keep you coming back. And on the other hand, if you manage to get an awesome cheap deal, the pay might be so low that you won’t mind stopping coming back one good day.

PERSONAL EXPERIENCE WITH SPARTAN RACE AND FITNESS BENEFITS OF THIS KIND OF RECESS

Spartan Race ran its first event in 2010. The adulation of this event can appraise in such a way that its first event miraculously inspired 1,500 people to show up and complete an obstacle course built to challenge even the fittest competitors. In 2012, it was voted “Outside Magazine’s Best Obstacle Race.” It is the first of its kind to have Global Ranking and regarded as the world’s leading obstacle race series to this time. After its first event three years later, Joe De Sena, CEO, and Founder of Spartan Race predicted that a total of 650,000 people will compete in the 60 events hosted in the U.S. He believes that in the past few years, it is actually the sport of obstacle racing that has experienced the greatest growth.

TYPES OF OBSTACLE RACES

Spartan race events consist of different types of obstacle races which occur in different parts of the world. Hundreds of thousands of competitors participate in the Spartan events regularly and overcome, specific obstacles, for instance, crawling through mud pits, climbing over walls, or jumping over fire. What makes this race fascinating and interesting is that these races are for all athletes of all levels and abilities.

This event features several types of obstacle races on the basis of distance and obstacles

  • The very first type is “the Spartan Sprint.” Perfect for any level athlete looking to challenge their body and mind over 3+ miles with 20+ obstacles. It is the shortest of Spartan courses, but still demands a little grit, some determination and a lot of fun.
  • The second one is known as “the Super Spartan.” Consists of 8+ miles and 25 obstacles.
  • The third type is called “the Spartan Beast” in which participants have to race on a thirteen-mile track with thirty plus obstacles.
  • The fourth one is called “the Ultra Beast” which consists of 26+ miles and 60+ obstacles.

Obstacles of the races also vary from race to race. Most of the common obstacles include  a fire jump, climbing under barbed wire, wall climbing, mud crawling, the “over-under-through (a series of obstacles in which runners must first climb over a wall, then under a wall, then through a square hole placed in a wall), spear throw, rope climb, heavy object carries, “Herculean Hoist”, “Tyrolean Traverse”, monkey bars, Traversal Wall (similar to a bouldering wall), Hobie Hop (a thick rubber band is placed around the ankles and participants hop through consecutive tires), Slippery Wall (a wall built at an incline, roughly covered in grease), a zigzag log jump, steep mud climbs (rolling mud), tractor pulls, underwater submerging below walls (dunk walls), Atlas carries, tire flips, stump balances (skipping on stumps across a pond), rope swing, and the now discontinued Gladiator Arena.

MY PERSONAL EXPERIENCE

A Few days ago I 5K participated in first Hong Kong Spartan Race, and it was simply one of the greatest experience of my life. It wosent my first race; I did couple of them when I lived in US, but it was great to see this kind of fitness movement coming for the first time in Asia (my new home) and I simply loved it. My name is Mack Fitt and  I am a Lifestyle Entrepreneur with full dedication; Helping You to achieve Physical, Mental & Business Peak, also fitness transformation specialist base in Hong Kong and currently training for 2016 Mr. Olympia HK AND I’m going to elaborate my personal experience and benefits of obstacle races.

 

Unlike traditional races, where you simply travel the distance of the course powered by your heart, lungs, and legs. Charles Ng, founder of Hybrid Group, the organizer of the Spartan Race HK “We wanted to do something that’s not just another run,” , and He did it, makeing very happy about 5000 runners this day.

Spartan Obstacle races introduce difficult obstacles that require additional training. To be able to effectively climb over a 10-foot wall, you must develop upper body strength. To be able to climb up a 30-foot rope, you must develop full-body strength and coordination. To be able to climb through some obstacles, you must develop greater flexibility. All-in-all, Obstacle Races require greater total-body fitness than your standard race.

I reckon Spartan Obstacle racing is a great place to start for those who want to test the boundaries of their body and mind. It will modify your mental toughness and health.

PROMOTES AND ENCOURAGES TEAMWORK

Most of these Obstacle races are designed for promoting teamwork. There are some obstacles you can’t get through without a little help. For instance, you will definitely need others to help you crawl a 30-ft cargo net, or to help you out of a mud pit. I personally enjoyed a lot helping out, all my teammates.

PEOPLE ARE DRAWN TO SPORT

Because of these obstacle races, people are more drawn to the sport. People actually train their selves for the race, in order to win the race. Winners of the race receive prizes as well.

OPTIONS FOR ENTRY LEVEL

I personally think that these Obstacle races are perfect for acquiring experience for the beginners or elite athletes. For instance, women can sign up for the Pretty Muddy Obstacle Race – an un-timed race that’s perfect for anyone just starting out, or as a fun race for the more competitive athlete. Kids have option for Kids Race. Likewise, those who want to earn a living running Obstacle Races can sign up for the Spartan Race, where it’s not uncommon for top competitors to be supported by sponsors as they race for generous prize purses from the racing company. Spartan has awarded more than $200,000 in purse money.

PUTS YOU IN SHAPE

Obstacle races are great for acquiring perfect shape. You can burn lots of calories, and eventually burn fats and lose weight by constant running and applying intense force to every obstacle.

IT STABILIZE YOU EMOTIONALLY

Obstacle runs will finally help you stabilize emotionally. They will ameliorate any hard situation you might be in by taking your mind off all of your problems. Maybe you can confront them right there at the time of the race. Experts even say that having stress can help prosper a race, redirecting positively all your anger or stress towards your determination and tenacity of completing the race. And at the finish line, you will feel stress-free!

WAY TO ACQUIRE SELF CONFIDENCE

Completing an obstacle race can give you confidence in yourself, with a fact that you overcome anything that gets into your mind. Being self-confident will get you inspired to become a better athlete!

Spartan race events are exciting, fascinating and widely available. I would recommend or suggest all of the athletes and the beginners out there, ‘to participate in these obstacle races before it’s too late. It’s simply worth paying and participating. As an athlete and professional transformation expert, I think it is a great platform for all of you to acquire physical and mental strength.

Aroo!!!

Mack Fitt Pijewski
https://www.instagram.com/mackpijewski/
https://www.facebook.com/MackFittPijewski
https://www.linkedin.com/in/mackpijewski

 

 

 

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