Fitness, Health, and Business Blog

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4 Exercises to Improve Your Posture and Spine

Woman working out at home

Good posture is not just important for looking good, but it can also save you from many bone issues—especially those related to your spine. Proper posture also reduces the stress on your muscles and prevents any health risks. But most of us are in the habit of slouching. You must’ve noticed that your muscles start to ache while slouching. Here are 4 healthy exercises you can do to reduce slouching and improve your posture.

 

Forward Fold

This is a common pose recommended to those that work long office hours. The pose helps release built-up stress in your muscles. But what many don’t know is that it’s also excellent to improve your posture as well.

You simply need to stand upright with your feet slightly apart. Not bend forward and bring your hands to touch your toes. It’s alright if you can’t touch them properly. Hold this pose for 1 minute, then relax for 30 seconds, and repeat.

 

Child’s Pose

This pose is specifically recommended to straighten your back and improve your posture. Sit on a flat surface with your lower legs folded under and your toes touching the floor. Bend forward while extending your hands. You should try to extend your hand as much as you can to maintain tension. Place your forehead on the floor to avoid neck pain. Hold this pose for 5 minutes while taking deep breaths and repeat a few times a day for surprising results.

 

Cat-Cow Pose

Personal trainer guiding a man

The cat-cow pose stretches your muscles, massages your spine, and relieves tension in your torso. Balance your weight evenly between your hands and knees. Take a deep breath and drop your abdomen downwards while extending your spine.

Your spine should resemble a smiley face. Now exhale gently while arching your back towards the ceiling and tucking your chin under your chest. Repeat this exercise a few times to relax your muscles.

 

High Plank

Planks are generally harder to maintain, but with enough practice, you’ll get the hang of it. This pose will also help get rid of stiff muscles and would relax your hamstrings and glutes. In the long run, you’ll also develop good core strength.

Get on all fours, and straighten your legs. Now lift your heels, raise your hips, and straighten your back. Hold this position for a minute and repeat after 30 seconds.

If you want to up your fitness game, become a certified fitness trainer with us. We, at W.I.T.S. Education, offer multiple fitness programs like health trainer programs, group fitness trainer programs, and exercise instructor programs to people passionate about helping others with their physical fitness. Check out our certifications or contact us today.

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3 Interesting Specialties to Focus On As a Personal Trainer

A personal trainer specializing in elderly fitness works with a client as she helps him stretch.

Being a personal trainer is one of the best ways to motivate, inspire, and help people around you. It’s a test of your own skills, commitment, and dedication. It also allows you to work with different groups and individuals and push them to be the strongest, fittest and happiest versions of themselves.

But beyond just conventional training styles and specialties, there are several different areas of focus that you can work on. Learn more about these interesting specialties below:

1. Senior training

There’s no denying how important physical fitness is for senior citizens. However, some different variables and factors impede their access to the same kind of physical fitness that younger individuals opt for. From joint health to stamina, there’s a lot to factor in, and a good trainer needs to be familiar with all this. It’s a promising specialty with a high pay-off, both monetarily and in terms of gratification!

2. Chronic illness training

Chronic illnesses can range from mild to severe in terms of symptoms, flare-ups, and effects, with some such as arthritis causing extremely limited mobility and others such as fibromyalgia disrupting energy levels. Trainers working with clients who have various types of chronic illnesses should be able to work around their symptoms, complications and help them manage their conditions through physical fitness and exercise, and for that, special training is absolutely crucial.

A trainer assists her client with a pull-up by lifting her knees up and supporting her.

3. Group fitness training

Anyone who’s ever set foot in a gym can tell you how vastly different group fitness is from personal training. There are several reasons for this, including the difference in setting, pace, attention, focus, and the structure and style of the class. Each type has its benefits, and trainers should be equipped to keep up with their demands. Training groups, whether for HIIT, Zumba, strength, or other workouts, need specific skillset. This can include dividing attention in multiple places, taking everyone along at the same pace, working with individuals of varying fitness levels and backgrounds, making lesson plans, and being able to help them in case of emergencies.

Knowing these different types of training specialties, you can take your time to figure out which one appeals most to you, meets your preferences, and is something you’re passionate about.

You can become a certified group fitness instructor or join other types of fitness trainer programs through the World Instructor Training that offers a wide range of certifications and renewal courses. Check out some of their certifications here, or find a location near you and register for the training session of your choice. Your dreams are within reach!

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4 Tips for Building a Clientele for Your Personal Training Services

A woman wearing boxing gloves prepares to jab and train with her coach.

For many personal trainers, building a clientele is tough work. Unless you’re working in a gym or organization that assigns specific clients to you, it’s hard to stand out as an individual trainer.

It’s not just about your skills and what you bring to the table—there are plenty of experienced, talented, certified fitness trainers, after all. So how do you build a clientele and a reputation? Try some of the following tips:

1. Give your all to loyal clients

Loyal clients are the backbone of any business, and it’s important to build a rapport with them. The more your clients are satisfied with your services, the more willing they’d be to recommend and refer you to other friends and family members, share testimonials and reviews online, and of course, work with you long-term. Don’t underestimate the importance of your loyal clients in trying to grow your overall clientele.

2. Offer expert insights and knowledge

It also helps to establish yourself as a knowledgeable expert and offer that expertise to others. Write for magazines, blogs, websites, make television appearances, and put yourself out there while sharing expert insights and knowledge. The more you’re willing to give, the likelier people trust your opinions and give you business.

A trainer helps her client stretch and extend her hips and arms with assistance

3. Build a social media presence

What are you even doing if you’re not on TikTok, Instagram, Twitter, and Facebook, among other social media platforms? Any fitness trainer should have a social media presence because that’s where you get to show your skillset, share your expertise and knowledge, and of course, engage with old, potential, and new clients. It’s nothing less than a place of business, and you should treat it as such. You can share nutrition tips and advice, tips on form, recovery, and other types of content that will help people.

4. Provide unique services and offers

Another bonus tip is to offer something others aren’t. Whether that’s a free trial, a discount offer, an added nutrition guide, or a niche service or focus, having totally unique something will definitely make you stand out in the industry. It helps to expand your skillset and develop these interesting specializations, so you’re able to accomplish this!

Whether you’re interested In becoming a certified group fitness trainer or offering one-on-one training, you can sign up for our extensive fitness trainer programs. We have a variety of certifications and renewal courses that you can sign up for to refresh your skills. You can find a location near you and register for one of our training programs, or even sign up online if you’d like to learn remotely.

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The Pre-Requisites to Becoming a Personal Trainer Everyone Should Know

A trainer helps her client squat

Becoming a certified personal trainer offers easy access to different facilities and allows you to stay on track with your fitness goals. While the idea of becoming a personal trainer might sound simple, in order to succeed, you’ll need a strategic plan followed by consistent action. If you’re interested in personal training, here are some things to keep in mind:

 

1. Make Sure You Meet the Basic Requirements

To be eligible for the World Instructor Training Schools Personal Trainer Certification, candidates must be 18 years and older with a high school degree or GED. Candidates will need to complete a cardiopulmonary resuscitation (CPR) certification and an automated external defibrillator (AED) course to provide at the end of their national exams.

 

2. Conduct Online Research to Find a Suitable Program

If you’ve met the above requirements and are a fitness enthusiast, the next step is to choose the best certification program. Consider an NCCA accredited program as they are renowned as the industry leaders in health and fitness. W.I.T.S. Certified Personal Trainer is the only NCCA Accredited certification that tests in written and practical skills. Employers want trainers that are more than book smart. Performance is key to success!

A trainer motivating her client to do push ups.

3. Get Your Study Material Ready

Once you’ve chosen the right program for you, it’s time to gear up and get the study materials. At World Instructor Training Schools, we offer HD quality recorded video lectures and recorded practical lab video demonstrations to help students learn hands-on skills. These programs will teach you to role-play and master all skills while also focusing on exercise analysis, program design, and more. Our in-person labs make a difference in your long term career choice.

 

4. Keep the Passion Alive

If there’s one thing fitness teaches us, is that if you love that feeling then sharing it with others will drive you to succeed too. If you want to become a certified personal trainer, you need to work your best each day. This career can help you change your and your client’s life for the better. You will need that constant drive and dedication for a healthy lifestyle.

 

Want to become a certified fitness instructor? We’ve got you covered! At World Instructor Training Schools, we take pride in offering a wide range of top-quality certifications and renewal courses. Our fitness trainer programs are recognized as a leading course in the area, and we go above and beyond to ensure that our students make the most of it. Check out some of our personal health trainer programs, personal fitness trainer certification, fitness instructor certification, exercise instructor certification, and more. You can also register for a FREE information webinar or the next certification session today!

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4 Ways to Attract New Clients

Here are four ways you can attract new clients

Clients come and go – as a certified fitness trainer, the trick in keeping your business going strong and your client list high to make consistent efforts to attract new clients. You must expand your skill set to attract new clients, from continuing education online fitness trainer programs to specialized personal health training programs.

If you put in a great deal of effort, it will become easier to have clients lining up for your services. Learn how to market yourself effectively. Here are four ways to attract new clients and use your passion for fitness to improve the lives of others.

 

Invest In Social Media

Digital is the best way to go. Platforms like Facebook, Instagram, Twitter linked with your website will allow you to target the right type of audience. Email campaigns or social media campaigns work best to build a higher client ratio but make sure you have contact info or chat windows for them to engage you.

If you’re just beginning your journey as a personal trainer, then W.I.T.S offers in-person and online options for all learning best practices. You can explore multiple personal trainer certification options and sign up for webinars as per your need.

 

Prove Your Value As A Certified Personal Trainer

World Instructor Training Schools, W.I.T.S., Personal Trainer is the only organization to receive NCCA accreditation in the health trainer programs’ with practical skills and theoretical knowledge. There is no replacing hands on skills and mastering them to have long time success

Start your health and fitness career with the industry’s most comprehensive certifications. Through W.I.T.S, you can become certified as a personal trainer, group fitness trainer, older adult trainer, and much more.

 

Offers Courses in Universities and Colleges

Seeking out to offer courses in universities and colleges is a great opportunity to network and build your professional resume. W.I.T.S. teaches health, fitness, and overall wellness in educational institutions because this is a health occupation where you change people’s lives.

W.I.T.S offer fitness certification courses and certification testing locations all over North America. Gain knowledge at the largest college and university-partnering network in the fitness industry.

 

More Than Certification: Education/ Training Courses

Attract your clients based on the other services you offer apart from fitness. Establish expectations of what customers will experience from your variety of services.

W.I.T.S offers much more than just certifications to its clients. A higher learning standard is maintained and followed to ensure your career skills are effective and safe for clients and long term success.

If you’re looking for a personal fitness trainer certification or a group exercise instructor certification, W.I.T.S has got you covered. Contact us today to start your journey into the fitness industry!

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5 Fitness Tips Personal Trainers Should Give New Clients

new fitness clients concept image

The World Instructor Training Schools have Personal Trainer is the only organization to receive NCCA accreditation in the practical skills and theoretical knowledge for their personal health trainer programs. Their years of experience in fitness gives them a good idea of what works and what doesn’t. New clients are often affected by myths and misconceptions that credible personal trainers should dispel. Doing so will motivate new clients, give them realistic expectations and improve their chances of incorporating fitness into their daily routine.

In short, World Instructor Training Schools personal trainers can offer priceless fitness advice to their new clients that can help them in many ways.

Here are 5 fitness tips that World Instructor Training Schools personal trainers should give to new clients.

1. Think in the Long Term

Personal trainers should tell their clients not to expect quick results. Nobody got a six-pack overnight. It takes several months of dedicated fitness training before it reflects in your body.

Quick fixes don’t yield the results that you are looking for in the long term. For example, you can go on a crash diet and shed those extra pounds. But you will gain them back at some point as countless others have found to their dismay.

You need good mixed nutrition, healthy eating choices and a robust fitness routine to stay in the healthy weight range. This is how personal trainers help their clients to stay healthy, fit and fabulous in the long term.

2. Write Down What Motivates You

Motivation is the key to following a solid fitness routine consistently. If you lose that motivation, you will most likely not stick with your fitness lifestyle.

So you should remember what motivates you to stay fit and exercise by writing it down. Do you want to look lean and fabulous? This is the primary reason people get into fitness. Other things will motivate you. Like how good exercise makes you feel, how it makes you feel relaxed and stress-free. All these factors can help you manage your hectic lifestyle and give you much needed energy to do everything in life.

So write down and everything that motivates you, keep it in front of you where you can see it easily and read it daily. This will help you to stay with your fitness schedule.

Remember, motivation is the number one thing for lifestyle fitness, so don’t ignore it.

3. Take Responsibility for Your Own Time

There are 168 hours in a week. Just a few of them are spent with your trainer. There is only so much that a fitness trainer can do for you. You are responsible for making the best use of the remaining hours. So you should make an affirmation that you will rigorously stick with the fitness routine that your World Instructor Training Schools personal trainer has outlined.

4. Don’t Compare Yourself With Others

Stop comparing yourself with others. This is unrealistic and a bad idea because everyone is different, so it does not make sense to compare your progress. Even if your progress is slow, remember one thing. As long as you stick with it, you will get there sooner rather than later.

5. Dealing with Fear and Procrastination

It is normal to feel a sense of dread and even fear before doing your fitness routine. Affirmations and intentions can make it much easier for you and help you to stay consistent.

Keep repeating to yourself that “I want to stay fit” and “fitness is my lifestyle”. When it is time for your exercise, leave everything else aside and focus exclusively on fitness. You just have to keep urging yourself gently to get to it. This is how everyone else does it. And it works. In fact, when fitness becomes a habit, you will find that getting started is much easier.

These are the five fitness tips that qualified personal trainers should give to new clients.

Do you want to become a World Instructor Training Schools fitness trainer? Follow your dreams by enrolling in their fitness certification programs that are certified in practical skills and theoretical knowledge and will provide you with occupational health education and professional certification in the fitness industry.

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3 Fitness Industry Technology Trends Fitness Trainers Should Incorporate

Fitness technology is transforming the industry

If you wish to keep up with the fitness industry, you have to be aware of the latest trends in technology. Ever since COVID-19, people have become curious about their fitness routines and overall wellness.

The combination of fitness technology and digital fitness has been reshaping our industry for some time now. This is not just from the consumer (gym-goer) but also the supplier (gyms/ personal trainers). Gym-goers now are more interested in their workouts, eating habits, mindfulness, and quality.

Here we look at top three fitness technology trends that fitness trainers should incorporate in their programs.

 

Wearables All The Way!

The fitness sector’s top trend of 2020 that has made its way into 2021 has been wearables. Fitness freaks and gym-goers are more inclined towards these because of the detailed health information collected by these devices.

In addition, these devices give fitness explorers a chance to design their workouts so that they address certain concerns and meet their wisely identified fitness goals. There has been a large emphasis on at-home fitness where the users pair their virtual workouts with several devices such as smartwatches, fitness trackers, etc. When paired with artificial intelligence, the data collected from these fitness wearables opens up a world of possibilities for the industry.

If you have a passion for fitness, you can have the perfect opportunity to turn it into your dream career with W.I.T.S.

 

Virtual Fitness Is Indeed A Reality!

Virtual reality is not just a way to navigate the challenges presented by COVID-19 but is one of the best trends of the post-COVID world. Several mobile apps and social media platforms provide records of virtual workouts and remote coaching services.

Virtual fitness opens up a range of opportunities for fitness enthusiasts, such as planning training programs and encouraging people to stay fit at their pace at economical prices. It is without a doubt an exciting dimension in the fitness industry. This has helped people with their workouts immensely and allows them to work out for longer periods.

If you’re a fitness professional looking to improve your capabilities, at W.I.T.S, you get to experience high-quality health and fitness education workshops to improve your capabilities.

 

Smart Equipment

Wearables aren’t the only devices that can track your progress; say hello to smart fitness exercise machines that can provide clients a never experienced before work out.

Having this technology in your gym is a plus as it gives real-time feedback to the client, boosts their workout regime along with increasing a positive word about your gym or studio. It will give the clients a new reason to visit your studio.

These cloud-connected pieces of equipment enable the trainer to keep track of their client’s training progress and keep the staff updated about the maintenance of the machines. Become a certified exercise instructor with W.I.T.S.

W.I.T.S is the first fitness industry to get NCCA Accreditation in testing the written core knowledge and practical skill competencies. Turn your passion into your dream profession and start your health and fitness career today! Contact us.

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Balance Training Basics

Introduction

Traditionally, fitness professionals design programming and deploy measures to improve elemental fitness qualities, such as strength, muscular endurance, flexibility, and aerobic capacity, giving little if any thought to balance training.

At the dawn of the millennium, “functional training” was all the rage in the fitness industry. Everyone from mainstream pundits to esteemed strength and conditioning coaches extolled the seemingly interminable scroll of benefits functional training.

During that time, functional training struck a razor edge balance between contrarian and charlatanistic — it deviated from conventional resistance training which until that point, comprised almost exclusively of free weights and machines — and introduced a bevy of accessories that were purported to provide a safer alternative while improving balance and stability. Further, some disillusioned and somewhat naïve coaches advocated for performing sport-specific movements while using accessories consisting of elastic bands and tubing, wobble boards, physioballs, and hemispheric domes.

While their efforts were well-intentioned, they were largely misguided. Force production capabilities are greatly diminished when performing exercises on an unstable surface. And with elasticized resistance, it can be challenging to match strength curves associated with sporting movements — most movement in sport has an ascending strength curve, meaning when leverage is gained throughout the range of motion, less force is required. Elasticized resistance has a descending strength curve, meaning more force is required as leverage is gained due to change in tensile properties of the band or tubing (loss of slack and added tension). Sure, elasticized resistance can be added to accommodate the strength curve (i.e., help a powerlifter near lockout on a given lift), but that’s another entire article. (more…)

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Up-and-Coming Trends in the Fitness Industry Worth Knowing

There’s never been a more pressing time to focus on your health and fitness than now. Amid a global pandemic, ensuring your body is healthy and fit is one of the most responsible things you can do for your safety. The COVID-19 pandemic has reinforced the notion of keeping yourself fit and healthy through regular exercise. In addition, it has brought about many changes in our society. One of the areas impacted by COVID-19 has been fitness, or more specifically, how people exercise.

A group working out in the outdoors

Due to governments imposing lockdowns and social distancing regulations, the fitness landscape has undergone a dramatic overhaul. We’re observing many changes as new trends formulate in the fitness industry.

 

The Hottest Up-and-Coming Trends

Change always signals a radical shift from previously adhered to principles, and the fitness industry is no exception. Here are some of the latest fitness trends developing:

Outdoor Fitness

Outdoor fitness isn’t a new concept. However, an increasing number of people are opting to choose outdoor fitness options to stay healthy. Social distancing regulations mean that gyms can’t accommodate as many members as they could before. Many gyms require members to register their training slots in advance, which can often be a hassle. Moreover, many gyms haven’t been able to operate continuously due to government lockdowns and restrictions, leaving uncertainty among members and forcing them to seek more reliable ways of staying fit.


Fitness Training & Education Store


According to a RunRepeat study, more than 70 percent of the participants reported that outdoor activities and home fitness were their preferred options for staying fit in 2021.

Remote Personal Training

Many people choose to work with a certified personal trainer for the added motivation and accountability. However, as the pandemic rages on with no end in sight, there has been a need for personal trainers to find alternative ways to train their clients.

Virtual coaching has risen in popularity because of the extenuating circumstances, leading more people to hire certified fitness trainers to help them accomplish their fitness goals remotely.

High-Intensity Interval Training

According to the American College of Sports Medicine’s(ACSM) Health and Fitness Journal, high-intensity interval training (HIIT) was the second most popular fitness trend in 2020. ACSM conducts a worldwide survey annually, and they expect HIIT to continue its popularity in 2021.

People are constantly looking for new ways to stay fit. However, HIIT’s popularity continues to surge because most HIIT workout regimens enable people to get in shape while working out for under 20 minutes. In addition, many people don’t have the time to work out for extended periods, making HIIT an ideal choice for them. Moreover, most HIIT workouts combine free weights, cardio, and bodyweight exercises, making them well-rounded fitness programs.

A man doing cardio as part of his HIIT workout regimen

Specialized Training Programs for At-Risk Groups

The pandemic’s plaguing everyone worldwide, but people at risk are more threatened by the Coronavirus than anyone else. Furthermore, people at risk are unwilling to return to gyms until the pandemic’s threat settles down, causing them to seek alternatives for staying fit. Some gyms have initiated specialized training programs for these people – whether online or in a controlled environment. These training programs often encompass groups of people at risk training under the guidance of a certified group fitness instructor.


Fitness Training & Education Store


 

Embracing Trends While Helping People Achieve their Fitness Goals

If you harbor a passion for fitness, you have the opportunity to turn it into a viable career with the World Instructor Training Schools. The World Instructor Training Schools, also known as W.I.T.S., is the oldest NCCA accredited training program in the United States, offering fitness trainer programs and fitness trainer certifications in over 39 states across the US and Canada.

Whether you’re seeking a personal trainer certification or a group exercise instructor certification, we’ve got you covered.

Contact us today to become a certified exercise instructor.

 

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3 Differences Between Group Fitness and Personal Training

Whether you want to shed off a few pounds or sculpt your dream physique, you’ll need to work up a sweat. In today’s world, people have numerous options for working out. You can purchase a set of workout videos, play them on your television while you work out from the comfort of your home. Alternatively, there are many fitness applications you can download on your phone to guide you through workouts. Most of these applications also have specific programs for you to follow.

However, there’s a reason most people choose to join a gym for their workouts. Gyms offer numerous advantages, such as an environment with minimal distractions to help you focus on exercising. They also boast dedicated trainers to help guide you through a workout. Moreover, many gyms and fitness studios will also hold weekly group sessions, encompassing a small group of people training together under the guidance of an instructor.

People often find themselves in a quandary over deciding whether joining a group class or training solo under a fitness trainer is a more suitable option for them. We’ll assess and pit both choices against each other.

A personal trainer ready to train a client

Group Fitness or Personal Training

Group fitness and personal training are both viable options for people looking to work out. However, there are also several differences between the two that you should know.

Group fitness sessions usually encompass a small group of people. Most fitness classes will comprise ten people or less. However, at the more commercial gyms, you’ll find fitness classes including more people.

On the other hand, personal training solely focuses on a sole individual. Personal training involves an instructor guiding you through every workout and assessing workouts and nutrition specifically for your body. In addition, your trainer will devise a workout regimen that helps you hit your targeted goals.

Here are some discernable differences between the two:


Certifications and Stackable Skills


Cost

Hiring a certified personal trainer to focus on you can be expensive, which is why most people opt for group classes. Group classes provide you with less individual attention. However, the group members divide the cost of working with a certified fitness trainer, making it a more affordable option.

Environment

The workout environment varies for both group training and personal training. If you’re a person who enjoys group dynamics and teamwork activities, a group training program might be more suitable for you.

Group fitness classes are always energetic. Moreover, working out with people can be an excellent way to work towards achieving individual goals collectively. On the other hand, working with a personal trainer entails that your trainer will push you to the limits during every workout session. If you feel you perform better when put through the wringer, personal training might be an ideal solution for your training needs.

Results

Getting results takes time. People don’t magically wake up with their ideal physiques overnight. It takes years of dedication and consistent hard work to sculpt your dream body.

Personal trainers craft workout regimens and nutrition programs based on your body and goal targets. Moreover, they’re aware of your strengths and weaknesses and focus on those aspects. Working with a personal trainer guarantees results.

Group fitness classes can help you get results too. However, it’s easy for you to get lost in the sea of faces, and the instructor won’t have the time to pay you individual attention, meaning you’ll be responsible for adhering to the workout plans and nutrition programs yourself.

A group doing Yoga


Certifications and Stackable Skills


Become an Accredited Fitness Trainer

If fitness fuels your drive and you have a passion for it, it might be a good idea to become a certified exercise trainer. Gaining certifications can allow you to make a career out of something you enjoy. In addition, statistics from the US Bureau of Labor show that the career outlook for fitness instructors is very optimistic, growing faster than the average.

If you’re looking to start your career as a fitness instructor, the World Instructor Training Schools is the place to go. We are accredited by the NCCA and offer fitness courses and training in over 39 states in the United States. In addition, we also have programs in Canada.

Whether you’re looking for a personal fitness trainer certification or a group exercise instructor certification, we’ve got you covered.

Contact us today to take your first step in the fitness industry.