Category: Health

Get practical advice on health and wellness related issues for professional personal trainers looking to help their clients.

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Vitamins to Support Your Body’s Immune System

By:  Mark S. Cassidy, MS

COVID-19 is now causing major health concerns throughout the United States along with the world. Close to 150 nations are being affected by this virus and (as of March 2020) there is no vaccine currently on the market.  However, that doesn’t mean that people can’t take proactive measures to help slow the spread of the virus.

The Center for Disease Control (CDC) has made the following daily recommendations:

  • Limit social gatherings and keep approximately 6 feet of distance (Social Separation)
  • Avoid close contact with people who are sick
  • Stay at home if you are sick (Self Quarantine)
  • Avoid touching your eyes, nose, and mouth as much as possible
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash
  • Clean objects and surfaces using a household cleaning spray or disinfected wipe
  • Frequently wash your hands with soap and water for at least 20 seconds

All of these recommendations by the CDC are important.  But we can all do more.

Viruses negative effects on the body are influenced by one’s own immune system.  The stronger and healthier your immune system is, the more efficient you are to fighting back against bacteria and viruses.  It is very important for us to maintain a healthy immune system.  Therefore, a proper diet that is filled with the necessary vitamins is needed, to help against harmful germs.

The vitamins that should be taken to help maintain a healthy immune system are as follows:

VITAMIN C

Vitamins C takes aggressive action towards germs causing damage to your immune system.  Vitamin C strengthens the cells that help in killing the germs, hence providing a boost to the immune system.  In the body, Vitamin C acts as an antioxidant, working to protect cells from the damage caused by free radicals.  (Antioxidant – is a substance that inhibits oxidation, deterioration or reactions promoted by oxygen, peroxides, or free radicals).  Vitamin C helps the body make collagen and helps improve the absorption of iron from plant-based foods.

Citrus fruits and green vegetables are all great sources of vitamin C.

VITAMIN A

Vitamin A is often associated with vision, but it also has a positive role in a strong immune system.  Vitamin A is considered to be a defensive line for the immune system because it helps keep the germs and the viruses from entering the body.  Vitamin A helps in keeping the mucous membrane moist and soft (which can be found in the nose, throat and mouth).  The mucous membrane needs to be kept moist and soft because this helps it in trapping the germs and stopping them from infiltration into the body.  Vitamin A also creates the enzymes that boost the immune system, along with playing a role in the maintenance of body linings and skin reproduction.

Vitamin A can be found in vegetables like broccoli, lettuce, carrots and squash, along with breakfast cereals, dairy products and some types of fish.

VITAMIN B6

Vitamin B6 (chemically know as pyridoxine) is a critically important nutrient with a wide range of functions.  Vitamin B6 is involved with more than a hundred enzyme reactions, within the body, involved in metabolism.  (Metabolism – is the chemical processes that occur within a living organism in order to maintain life).  Vitamin B6 plays a big role in protein metabolism, making hemoglobin (that is needed in blood – oxygen transportation) and boosts to proper immune function.

Vitamin B6 comes from a variety of foods such as chicken, fish, potatoes, starchy vegetables and non-citrus fruits.

VITAMIN E

Vitamin E is good in boosting the immune system to protect cells from damage caused by free radicals.   Vitamin E helps in the production of the protein, interleukin-2, which is a protein that kills bacteria, viruses and germs when the body is infected.  The protein (interleukin-2) that is produced by vitamin E is also used in the treatment of certain cancers.

Vegetable oils, nuts, seeds and green, leafy vegetables are all good sources of Vitamin E.

VITAMIN D

Vitamin D supports the immune system and is necessary for building and maintaining healthy bones.  The reason for this is calcium, which is the primary component of bone, can only be absorbed by your body when adequate amounts of vitamin D are present.  Your body is able to make vitamin D when direct sunlight converts a chemical in your skin into an active form of vitamin D (called calciferol).

Vitamin D isn’t found in many foods naturally, but you can get it from fortified milk, fortified cereal, and fatty fish such as salmon, mackerel and sardines.

Each of these vitamins can be obtained through food, eaten during a balanced diet.  However, you could also choose to take any (or all) of these vitamins through supplementation.  A multi-vitamin or a combination of vitamin tablets (once a day) will be sufficient to help your body’s immune system remain strong and healthy during these tough times.

Being proactive with your health, is a benefit to you and the people around you.

Stay safe.

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Epidemic Survival Strategies for Fitness Enthusiasts and Professionals

by Joseph Giandonato, MBA, MS, CSCS

Disclaimer: The content disseminated in this article shall not be constituted as medical advice, nor should any of the suppositions set forth supersede the time-sensitive directives enacted by government organizations and public health agencies which are both empirically driven and continually evolving.

Joe GiandonatoEvery aspect of our lives has been seized by ambiguity, uncertainty, and downright worry. Seemingly no societal stone has been left unturned as countless industries have been disrupted resulting in the cancellations of tens of thousands of commercial flights, countless commencement ceremonies, dozens of competitive seasons and respective postseason tournaments, prominently including March Madness, the NBA Finals, and NHL Stanley Cup, while shattering global tourism.

The coronavirus has begun to make its indelible footprint on life as we know it. However, through full adherence to evolving public health measures as a means to “flatten the curve” of growing cases while adopting a resolve of acceptance and adapting under a new set of circumstances, our society can surmount what mainstream media leads everyone to believe as an existential threat to civilization.

According to multiple media sources, this coronavirus strain, also known as COVID-19, initially emerged from the Wuhan region of the Hubei province located in southeastern China. Though conflicting reports prevail precisely from where and how this virus originated.

Coronaviruses are members of the subfamily Coronavirinae in the Coronviridae family under the order of Nidovirales and comprise four genera, or types of viruses, which have been shown to cause gastrointestinal and/or respiratory infections within mammals and birds. They have demonstrated the ability to transfect multiple species, jumping from one host to another through close contact. Additionally, they possess mutative abilities, meaning they can intensify into more virulent iterations of the virus, such as Severe Acute Respiratory Syndrome (SARS) in 2002 and 2003 and Middle East Respiratory Syndrome in 2012 and 2013.

Though persons with the coronavirus exhibit symptoms similar to the flu, both viruses differ in their genomic and virion structures, with the coronavirus bearing doubly greater rates of infection and transmissibility than the flu. The case fatality rate of coronavirus, or the percentage of cases resulting in mortality range from 1.0-3.4% versus 0.1% for the seasonal flu.

Concerningly, no vaccines exist, however, scores of pharmaceutical companies spanning the globe are scrambling to develop one. Within weeks of its emergence in southeastern China, the virus’ genome, or unique strand of genetic information, was culled from an infected subject, helping fast track vaccine development. As of Monday, March 16th, human trials are underway with a vaccine prototype in the Seattle area.

Globally, our access to healthcare and advancements in science are in stark contrast to 1917 when the first wave of the great influenza pandemic hit. A century ago, physicians and scientists only read about viruses and since the electron microscope didn’t make its way to laboratory benches until the early 1940s, there was no way to identify the culprit that claimed the lives of 50 million people.

Further, sanitary practices weren’t as stringent in healthcare settings as they are present day. Poor sanitation, in conjunction with suboptimal personal hygiene and lack of intensive care units and sterile isolation areas, lent themselves to secondary bacteria infections which many theorize, ultimately choked the final breaths from flu-stricken victims.

Chances are, history won’t be repeating itself. Though municipalities that enacted travel constraints and preventive quarantine measures, fared better than cities with lax or non-existent standards during the pandemic, so we can expect continued restrictions to reduce the likelihood of infection.

  1. Pump down the volume and turn down the intensity.

If one has access to equipment during this time, it is recommended that restraint be employed pertaining to exercise intensity and volume as both have been implicated in temporarily suppressing immune system function as marked by increases in immune cell phenotypes, cortisol, and oxidative stress. Based on the review of the literature, acute singular bouts of exercise at or above lactate threshold (55% of VO2max among untrained individuals; 85% of VO2max among trained individuals) for periods of up to, or more than one hour, contributed to temporary immunosuppression. Regular exercise among individuals has shown to yield immunoprotective benefits. The takeaway here should be, exercise during this time should be regarded as a tool to reinvigorate and recover, not bury and deliberately fatigue. Sparingly perform sets to failure and limit volume at or beyond lactate threshold. Do what is necessary to maintain muscular fitness, such as endurance or hypertrophy, but do not try to force adaptation through grueling training modalities as temporary inflammation and metabolic and oxidative stress may leave you more vulnerable to infection, if exposed to the virus. Alternatively, one can train to improve maximal, or limit strength, since development of this fitness quality is dependent upon neural, not metabolic pathways that elicit heightened metabolic and oxidative stress that can impede immune system functioning. Also, one may engage in submaximal lower intensity steady state cardiovascular exercise without much metabolic or oxidative stress inducing consequences.

  1. Prioritize lagging fitness qualities or movement capacity.

This time can be better invested focusing on deficient fitness qualities, such as limit strength, if equipment avails, aerobic fitness, or soft tissue quality, muscular extensibility, flexibility, and stability and motor control, which in concert, can improve movement capacity. Aerobic fitness and movement capacity can be improved simultaneously through hybridized circuits such as the one outlined below:

Repeat 5 times with 1:30 rest between each sequence

  • Banded Pull Apart x 15 repetitions
  • Glute Bridge x 15 repetitions
  • Alternating Groiner with Thoracic Rotation x 6 repetitions (each side)
  • Alternating High Knee Hug to Forward Lunge x 6 repetitions (each side)
  • Yoga Push Up (High Plank to Downward Dog) x 6 repetitions
  • Squat to Overhead Reach x 15 repetitions
  • Burpee x 3 repetitions
  1. Catch up on vitamin “S”…sleep!

Slow wave, or deep sleep, has shown to bolster immune system functioning (1), whereas, deprivation, even for as little as a week, impedes phagocytosis (2), the body’s process of engulfing, internalizing, and processing foreign particles, or antigens, such as viruses and bacteria. Many athletes, fitness enthusiasts, and fitness professionals are sleep deprived. Now is the chance to catch up and get a solid seven to eight per night.

  1. Contemplate shifting to virtual mediums

With much of the country under lockdown and some jurisdictions, such as the state of California, restricting person over the 65 from leaving their homes, fitness professionals, especially those who are self-employed, should consider temporarily transitioning to virtual sessions conducted via Skype, Hangout, Blue Jeans, or FaceTime. Many of these applications are free and the majority of modern-day iPhones have FaceTime capabilities. If virtual training arrangements are not possible, fitness professionals should regularly check in with their clients to ensure they are staying on track, helping ease the transition when they will inevitably be meeting with you again.

  1. Invest some time in professional development.

Investor magnate Warren Buffet has a reputation as a voracious reader, consuming newspapers, novels, and journals in upwards of five hours per day. He attributes much of his success as an investor to possessing a wide breadth of knowledge on a number of subjects and industries. Many fitness professionals fail to reach five hours of reading, or more broadly, professional development per week, let alone per month. Use this time to devour a subject or domain on which you know very little or an area that will help you better service your clients.

Joseph Giandonato, MBA, MS, CSCS presently serves as a Fitness Specialist at the Philadelphia College of Osteopathic Medicine, where he assists with the oversight of recreational and college-wide wellness programming. Giandonato also serves as a part-time faculty member at Eastern University and Chestnut Hill College, where he teaches exercise science electives. Previously, Giandonato served as the Manager of Health Promotion and Wellness at Drexel University where he initiated and implemented the award winning A HEALTHIER U campus wellness initiative. Additionally, Giandonato serves as an instructor for the World Instructor Training Schools, through which he’s helped certify hundreds of personal trainers since 2010.

References

  1. Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archive European Journal of Physiology, 463 (1), 121-137.
  2. Said, E.A., Al-Abri, M.A., Al-Saidi, I., Al-Balushi, M.S., Al-Busaidi, J.Z., Al-Reesi, I., Koh, C.Y., Idris, M.A., Al-Jabri, A.A., & Habbal, O. (2019). Sleep deprivation alters neutrophil functions and levels of Th1-related chemokines and CD4⁺ T cells in the blood. Sleep and Breathing, 23 (4), 1331-1339.
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Four Healthy Exercises To Lower Blood Pressure

First of all, let’s look at some high blood pressure facts from the American College of Sports Medicine (ACSM):

  • High blood pressure (also referred to as Hypertension) is defined as a chronically elevated blood pressure greater than 140/90 mmHg. Also stated as “one forty over ninety”.
  • Elevation in blood pressure increases chances of a heart attack or stroke
  • More than 75 million Americans have high blood pressure
  • Three out of every four people over age 60 has high blood pressure
  • Many men and women don’t even know they have high blood pressure
  • High blood pressure can be controlled
  • Death rates from heart attacks and strokes in the United States have decreased by 40-60 percent over the last 30 years

That’s good news. And those who are physically active tend to live longer, healthier lives. But let’s explore how you can lower your blood pressure with some simple exercise.

In 2011, the ACSM recommended for healthy adults at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week. Or 20 minutes of more vigorous activity three days per week. Combinations of moderate and vigorous intensity activity can be performed to meet this recommendation.

The ACSM also states that a well-rounded physical activity program includes Aerobic Exercise and strength training exercise, but not necessarily in the same session. Let’s focus on Aerobic Exercise:

According to the American Heart Association (AMA), with an average weight of either 150lbs or 200lbs, adults can expect to burn the following calories with the following exercises:

Walking at 3mph: 320 – 416 calories/hour

Running at 5.5mph: 660 – 962 calories/hour

Cycling at 12mph: 410 – 534 calories/hour

Swimming at 25yds/min: 275 – 358 calories/hour

Most of us find it difficult to add exercise to our already busy day — even if it will improve our health. However, the physical activity required to lower blood pressure can be added without making major lifestyle changes. The ACSM suggests these simple measures to increase activity as a part of your existing daily activity:

  • Park your car further away so you can add some walk time to and from work
  • Take the stairs, instead of the elevator
  • Take a 10-15 minute walk during your lunch break
  • Choose a restaurant with low-fat, low-cholesterol options and walk to it for lunch
  • Take your children or grandchildren to the park
  • Take a 30-minute window-shopping walk around the mall when weather is bad
  • Wake up 30 minutes earlier in the morning to start your day with exercise (Most people find they look forward to their exercise time!)

You can vary all of these activities to make exercise interesting!

Before You Exercise

The ACSM recommends that, prior to beginning any exercise program, you should see your doctor and ask for an medical evaluation. It’s important for your doctor to clear you for strenuous activity. This keeps them in the loop as to your daily life and goals, but also allows them to provide critical, personal advice on how to go about your activities.

The ACSM warns, “Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained.”

Blog article courtesy of: American College of Sports Medicine

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Changing the Face of Breast Cancer – One Patient at a Time

By: Andrea Leonard, Founder and President
Cancer Exercise Training Institute

Most of us know that every October symbolizes Breast Cancer Awareness Month around the globe. I witnessed my mother battling breast cancer three times since 1981. She is currently fighting the battle with widespread-metastatic breast cancer. Today she is winning!

According to Breastcancer.org:

Face of Breast Cancer

  • About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer over the course of her lifetime.
  • In 2019, an estimated 268,600 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 62,930 new cases of non-invasive (in situ) breast cancer.
  • About 2,670 new cases of invasive breast cancer are expected to be diagnosed in men in 2019. A man’s lifetime risk of breast cancer is about 1 in 883.
  • Breast cancer incidence rates in the U.S. began decreasing in the year 2000, after increasing for the previous two decades. They dropped by 7% from 2002 to 2003 alone. One theory is that this decrease was partially due to the reduced use of hormone replacement therapy (HRT) by women after the results of a large study called the Women’s Health Initiative were published in 2002. These results suggested a connection between HRT and increased breast cancer risk.
  • About 41,760 women in the U.S. are expected to die in 2019 from breast cancer, though death rates have been decreasing since 1989. Women under 50 have experienced larger decreases. These decreases are thought to be the result of treatment advances, earlier detection through screening, and increased awareness.
  • For women in the U.S., breast cancer death rates are higher than those for any other cancer, besides lung cancer.
  • Besides skin cancer, breast cancer is the most commonly diagnosed cancer among American women. In 2019, it’s estimated that about 30% of newly diagnosed cancers in women will be breast cancers.
  • In women under 45, breast cancer is more common in African-American women than white women. Overall, African-American women are more likely to die of breast cancer. For Asian, Hispanic, and Native-American women, the risk of developing and dying from breast cancer is lower.
  • As of January 2019, there are more than 3.1 million women with a history of breast cancer in the U.S. This includes women currently being treated and women who have finished treatment.
  • A woman’s risk of breast cancer nearly doubles if she has a first-degree relative (mother, sister, daughter) who has been diagnosed with breast cancer. Less than 15% of women who get breast cancer have a family member diagnosed with it.
  • About 5-10% of breast cancers can be linked to gene mutations inherited from one’s mother or father. Mutations in the BRCA1 and BRCA2 genes are the most common. On average, women with a BRCA1 mutation have up to a 72% lifetime risk of developing breast cancer. For women with a BRCA2 mutation, the risk is 69%. Breast cancer that is positive for the BRCA1 or BRCA2 mutations tends to develop more often in younger women. An increased ovarian cancer risk is also associated with these genetic mutations. In men, BRCA2 mutations are associated with a lifetime breast cancer risk of about 6.8%; BRCA1 mutations are a less frequent cause of breast cancer in men.
  • About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.
  • The most significant risk factors for breast cancer are gender (being a woman) and age (growing older).
In 1995 my mother’s breast surgeon, Katherine Alley, was a personal training client of mine. After my mom’s second diagnosis she begged me to help her in her recovery to avoid all of the pain and debilitation she encountered the first time. I remember the day that I asked Dr. Alley what she thought of writing  a book on exercises for breast cancer patients to help them in their recovery. Without hesitation she said “YES!” We solicited the help of the Chiefs of breast surgery at Georgetown George Washington, and Johns’ Hopkins University Hospitals, along with PT’s, OT’s, Patient Navigators, and exercise physiologists. In 2000, “Essential Exercises for Breast Cancer Survivors” was published by Harvard Common Press.

So began my journey into changing the lives of cancer patients worldwide. Since that time I have trained roughly 10,000 health and fitness professionals in 27 countries to become Cancer Exercise Specialists. It’s the most incredible feeling to know that each of these professionals is probably helping many cancer patients and survivors to fend off the debilitating side-effects of treatment as well as regain their pre-cancer level of strength and fitness, or better!

With a physician’s clearance, during cancer treatment, a Cancer Exercise Specialist can help patients determine the proper frequency, intensity, and duration or exercise to help minimize fatigue, increase stamina, improve sleep, decrease pain, prevent lymphedema, and manage stress and potentially counter-depression. During recovery a Cancer Exercise Specialist is trained to identify muscle imbalances and range of motion limitations and how they can be corrected through the proper combination of stretching and strengthening. This is of critical importance following mastectomy, radiation, and reconstruction which may all result in painful and functionally limiting scar tissue and adhesions. They also assess one’s core and balance and can help to manage the difficulties that arise with neuropathy while helping to prevent osteoporosis. Long-term side-effects of treatment may include damage to the heart and lungs, future cancers, diabetes, lymphedema, and osteoporosis; all of which can be minimized or prevented with the proper exercise “prescription.’
“So many people are needlessly suffering in the aftermath of cancer surgery and treatment. I want them to know that there is help! They do not have to accept this as their fate.” – Andrea Leonard
To find a Cancer Exercise Specialist near you, please visit the Cancer Exercise Specialist International Directory.
If you are a health or fitness professional that wants to make a difference in the lives of cancer survivors and are ready to begin your training as a Cancer Exercise Specialist, or Breast Cancer Recovery BOSU(R) Specialist, we want to help you. Throughout October you can save 30% off of either of the aforementioned courses and be on your way to helping those in need!
Register at: ceti.teachable.com
Consider getting started with the course Introduction to Cancer Exercise: Essentials of Cancer Exercise.
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Lifecycle of a Personal Trainer: the high cost of low skills training

At one time, personal trainers had the coolest job around, and anyone who had their own personal trainer was ranked among the beautiful people. It was also a lucrative and viable career path for fitness professionals who had enough knowledge and charisma to attract well-heeled clients and help them reach their goals. 

That all changed when gyms began to put the hammer down on freelancers and hired their own trainers at low wages, keeping the lion’s share of revenues for themselves. Over time, that business model all but destroyed personal training as a sustainable career path and caused gym owners to shoot themselves in the foot with a costly cycle of employee training and turnover. 

The below infographic illustrates the typical Lifecycle of the average personal trainer:

Lifecycle of a Personal Trainer

The High Cost of Turnover

Low conversions, low client retention rates, dissatisfied customers and high trainer turnover all cost gym owners enormous amounts of money each year.

These important metrics should be applied to evaluate the performance of any gym’s personal training program:

  • The annual turnover rate for personal trainers runs between 80-90% on average: the optimal employee turnover rate is 10% or less.
  • The minimally acceptable sales conversion rate is 40%, and the optimal rate is 70%. To calculate this metric, divide the number of conversions by the number of prospects a trainer has pitched.
  • The optimal annual client retention rate is 80-90%. Divide the number of clients lost by the number retained.

Ironically, most gym owners don’t bother to track these metrics, and many are unaware of them. For trainers, having quantitative performance metrics would empower them to self-evaluate and monitor their own job performance. Yet in most cases, trainers have no idea what good job performance looks like. 

Factors Contributing to Trainer Turnover

Many people pursue a personal training career because they have a true passion for fitness and want to share it with others. Yet the actual demands of the job can quickly erode a new trainer’s enthusiasm, especially if they don’t feel valued or get the necessary training and support to succeed. 

Factors that contribute to high trainer turnover include:

  • Inadequate job training and poorly defined performance criteria
  • Erratic scheduling, with long hours and split shifts
  • Low pay, with minimal opportunities for advancement
  • Pressure to sell with inadequate sales training and support
  • Burnout from overtraining

The Importance of Skills Training

Most new trainers are hired based on academic credentials, or on a particular brand of certification. Yet during the screening and hiring process, critical skills training and experience is often overlooked. 

This problem partially stems from an antiquated business model that is still applied today. In the early days of fitness clubs, back in the 1970s, very few employees came to the table with any type of credentials or experience, and skills training took place on the job. In most cases, senior employees were responsible for training new hires. Then, as now, gym employee turnover was high.

The old-school model no longer works for several reasons: 

  • Personal training was not offered as a service by most gyms until the early 2000s, but the business model was never updated to include this new employee demographic
  • The job of Personal Trainer demands much higher levels of knowledge and skills than the fitness advisor of old
  • Personal training is a substantial revenue generator, and demands more attention from management to reach its potential
  • Asking a senior trainer to help on-board a new hire imposes an inherent conflict of interest, since trainers often compete for new clients

 

It makes sense to hire new trainers who already possess knowledge, skills and experience. Doing so will increase conversions, elevate client retention rates and reduce costly employee turnover, resulting in higher profits. 

Skills Training for Personal Trainers

If you are serious about building a successful and sustainable fitness career, don’t cut corners on your certification. Get the support, knowledge and hands-on experience you need to succeed with a fitness certification from W.I.T.S.

Advantages of a W.I.T.S. certification include: 

  • Fully NCCA accredited: The only practical skills competency exam in the industry, along with our written exam.
  • Recognized by employers nation-wide: Graduates that perform!
  • Available in colleges, universities and online.
  • Taught by qualified and experienced industry professionals.
  • Internship program available to cement your skills.
  • Friendly customer service and support.
  • Online continuing education at your fingertips.

Find Your Niche and Build Your Fitness Career

Build your skills and knowledge and become a top trainer. Choose from any of our professional fitness course for skills training and certification:

Join the W.I.T.S. family of industry leaders today, and build your fitness career on a solid foundation.

 

 

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Personal Trainer Certification: Why Skills Training Matters

Not all personal trainer certification programs are alike.

Imagine needing emergency surgery to have your appendix removed. The hospital staff assures you that the attending surgeon has a degree from a prestigious Ivy League school, which happens to be the alma mater of the hospital’s surgical director. You feel at ease as the anesthesiologist prepares your IV. But just as you’re getting drowsy, the nurse comments that your procedure will be the doctor’s very first foray into the operating room, since he earned his degree online. 

Of course, this scenario is unlikely — although not totally unheard of — in the medical arena. Surgeons go through years of study, practical skills training and supervised practice before they are allowed to take the lead in a major operation. Sadly, that is often not the case with personal training. 

Personal Trainer Key Skills

Many people think that a personal trainer’s only job duties are to teach exercise, preach about nutrition and keep clients motivated. But a personal trainer’s key skills encompass much, much more. 

Here are just a handful of important personal trainer skills that require hands-on learning:

  • Record keeping and business management: Personal trainers have a lot of information to keep track of: client records, progress charts, workouts, account history and much more! Most certification programs fail to touch on this.
  • Conducting and interpreting each client’s health history: Personal training clients come to us with a plethora of health conditions and a broad range of medications. It is essential that you are able to ask the right questions and know how to interpret and use this information to protect your client and yourself. 
  • Measuring and monitoring vital statistics: It is impossible to accurately measure heart rate and blood pressure without hands-on experience, with a variety of different subjects. Online certification programs cannot help you with this.
  • Conducting standardized fitness assessments: Standardized fitness assessments for strength, endurance, flexibility and cardiovascular fitness give us a baseline against which we can measure our clients’ progress. This is another skill that requires hands-on practice and experience, which you cannot get online. 
  • Personalized goal-specific client programming: The secret to becoming a successful personal trainer is being able to help your clients reach and exceed their goals. Learning the basics of goal-oriented programming is an essential skill that requires hands-on practice.
  • Teaching proper exercise form and execution: There is a lot more to an effective exercise program than picking up weights and putting them down again. As trainers, we need to cue our clients on correct alignment and perfect execution, to prevent injury and attain desired results. 
  • Injury prevention and management:  Any type of physical activity comes with inherent risks. As a trainer, it is your job to teach your clients to exercise safely, and to provide guidance and support throughout each session. These are hands-on skills that cannot be learned from a textbook or video. 
  • Lifestyle counseling: Every client brings their own unique lifestyle history to the table. As trainers, we work with our clients to identify negative lifestyle behaviors and help them make better choices. Role playing gives you essential skills for communicating with your clients, in ways that help them evolve, without making them feel judged. 

How to Get Skills Training 

Sadly, the majority of certification programs do not equip you to apply practical skills as a trainer.  Most are self-study programs that certify you once you pass a written online test. Imagine walking into your new personal trainer job, being assigned a client on your first day, and not having a clue about how to proceed. 

Imagine walking into your new personal trainer job, being assigned a client on your first day, and not having a clue about how to proceed. 

Busy studios and big box gyms provide minimal training for new hires. They most often throw you into the fray, and let you sink or swim. As you can imagine, this leads to high turnover and a lot of discouraged and disillusioned trainers who spent their hard-earned money to get certified. It also leads to dissatisfied clients, and hurts our industry as a whole. 

World Instructor Training Schools is the only certification program that teaches and conducts research-based testing for personal trainer practical skills. 

Skills Training for Personal Trainers

If you are serious about building a successful and sustainable fitness career, don’t cut corners on your certification. Get the support, knowledge and hands-on experience you need to succeed with a fitness certification from W.I.T.S.

Advantages of a W.I.T.S. certification include: 

  • Fully NCCA accredited: The only practical skills competency exam in the industry, along with our written exam!
  • Recognized by employers nation-wide: Graduates who perform!
  • Available in colleges, universities and online
  • Taught by qualified and experienced industry professionals
  • Internship program available to cement your skills
  • Friendly customer service and supportOnline continuing education at your fingertips

Join the W.I.T.S. family of industry leaders today, and build your fitness career on a solid foundation.

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Does It Really Matter Which Fitness Certification You Get?

The answer is YES!

For most fitness professionals, national fitness certification is the first step toward launching a  successful career. Yet a simple web search will render dozens of certification programs with a broad range of credentials and requirements. Other important factors vary as well, including cost, investment of time, and recognition by potential employers. 

But while all those things deserve consideration, the most important question you should ask yourself is, “Will this program prepare me to succeed in the long run?”

What it Takes to Succeed as a Fitness Professional

Most personal trainers and group fitness instructors start out as fitness enthusiasts who know what a difference a fit and healthy lifestyle can make. We want to share our love of fitness with others and transform lives while working in a field we love. Yet only a handful of newly certified fitness trainers will attain long-term professional success. This is where your certification program makes a difference.

In order to succeed in the fitness industry, you need a solid foundation. A good certification program will provide: 

  • In-depth knowledge of core scientific principles of anatomy, physiology, biomechanics and nutrition
  • A solid overview of key training principles and their applications
  • Exposure to tools for health screening and assessment
  • Knowledge of how to work with various populations
  • Basic principles of goal setting and programming
  • Hands-on practice to apply what you’ve learned

As you can imagine, learning and grasping foundational fitness skills takes more than just a weekend workshop.

More Than Just Exercise Programming

Some aspiring fitness professionals assume that working in fitness mostly entails prescribing and overseeing a variety of exercises. But training itself is only a small piece of the equation. 

Whether your client is trying to lose weight, improve their health or train for competition, it all begins within. It is up to the fitness trainer to identify obstacles, strengths and shortcomings, and help clients overcome physical, mental and emotional barriers to success. This often means in-depth communication, program planning and revision, and motivating your client to stay the course. 

Working as a fitness trainer also requires certain business and sales skills to maintain records, satisfy existing customers, and bring in new clients. 

Traits of Top Fitness Professionals

In addition to hard skills and knowledge, fitness trainers need to possess certain personality traits; 

  • Love of learning and a desire to share your knowledge
  • Empathy for the needs of your clients
  • Ability to show “tough love” to help clients succeed
  • Organization skills for programming and record keeping
  • Commitment to helping your clients reach their goals

While certain traits can be cultivated, it takes a lot of work and dedication to meet the needs of your clients and help them reach their goals while managing your business. 

To Be the Best, Choose the Best!

If you are serious about building a successful and sustainable fitness career, don’t cut corners on your certification. Get the support, knowledge and hands-on experience you need to succeed with a fitness certification from W.I.T.S.

Advantages of a W.I.T.S. certification include: 

  • Fully NCCA accredited
  • Recognized by employers nation-wide
  • Available in colleges, universities and online
  • Taught by qualified and experienced industry professionals
  • Friendly customer service and support
  • Online continuing education at your fingertips

Join the W.I.T.S. family of industry leaders, and build your fitness career on a solid foundation. 

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Why Fitness Certifications Matter, and how to get the most out of yours

Every year, thousands of college-bound high school seniors compete for a limited number of spots at prestigious schools, hoping to leverage that prestige to get a high-paying job upon graduation. Similarly, thousands of aspiring personal trainers and group exercise instructors become certified each year, hoping their credentials will open doors to a gratifying and lucrative fitness career. 

wits personal training

But in both cases, the name of your accredited institution only takes you so far. Once you land your dream job, you had better hope that your education prepared you to perform the day to day tasks your position requires. 

Bridging the Experience Gap

One of the biggest challenges to beginning a new fitness career is the experience gap. Employers are rarely willing to take a chance on a new hire who needs hours of training before they can step into their work role. In the case of fitness jobs like personal trainer or group exercise instructor, it is not enough to be passionate about fitness. You need to be able to translate that passion into useful skills that help your clients and students safely reach their goals. 

Most online certifications, even those whose reputations hold some clout, provide you with plenty of head knowledge, but when it comes to practical skills, you are on your own.

Practical skills needed to be an effective fitness professional include:

  • Experience conducting health history interviews and needs assessments
  • Experience conducting fitness assessments
  • Knowledge about fitness equipment and how to adjust it for each client
  • Ability to assess and correct alignment and exercise mechanics for a variety of fitness levels and body types
  • Knowledge of programming, to create effective balanced exercise sessions or group exercise classes
  • Communication skills for group exercise and personal training

If your fitness certification does not provide you with practical skills training, you will face a huge learning curve when it comes to job performance, and most fitness employers do not provide on-the-job training. They are looking for confident experienced employees who can step into the job on day one and perform like pros. 

What Gym Managers Say About Fitness Certifications

To get the employers’ perspective on hiring and certification, we spoke to some managers and business owners of local fitness clubs and studios. We asked them about what they look for in a new hire, and the importance of certification, Here is what they had to say:

“Certification in general is important, but we also look at the certifying body. There are certain certifications that demand in-depth knowledge, and others that are basically diploma mills. Even if you have an exercise science degree, your choice of certification says a lot about your commitment to your profession.”  -Tiffany, Fitness Director

“We have been hiring W.I.T.S. certified trainers for years, because they not only know about the science of fitness, but they have been trained to perform on the job. That saves us money in the long run, because the employee is more likely to succeed on the job and become a long-term staff member. Training and turnover are two big costs for any employer, so we are very selective when it comes to new hires.” -Scott, General Manager

“It’s one thing to be into fitness and know how to put together a workout for your friends. It’s another thing to be able to work with unfit clients of any age and any body type, and help them reach their goals. A lot of new trainers do okay with younger clients who just have a few pounds to lose, but they don’t know what to do with, say, an older person or someone with serious health issues or disabilities. We love W.I.T.S. trainers and instructors because they come from diverse backgrounds, and they know how to work with a broad range of clients.”-Stacey, Fitness Studio Owner

Getting the Most from Your Fitness Certification

If you are thinking about becoming a certified fitness professional, ask yourself these questions before selecting your certification program:

  • Does the certification program include lectures and workshops taught by qualified instructors, or is it all self-study?
  • What subjects does the certification course cover? Does it include foundational science, programming, injury prevention, special populations and communications skills?
  • Is there a hands-on practical skills element that teaches hard job skills?
  • Is the certification program accredited by educational bodies like NCCA, American Counsel on Education, IACET and other recognized organizations?
  • Does the certification program provide opportunities for internship and job placement?
  • Does the certification program offer relevant continuing education?

If you are already certified, think about how you can leverage your certification to make the most of your fitness career:

No More Excuses

Getting W.I.T.S. certified is one of the best career decisions you can make for a bright and lucrative future as a fitness professional. Our easy payment plans and options for live or online learning eliminate time and money constraints, and our friendly staff is here to support you every step of the way. So what are you waiting for? Stop making excuses and step into your future as a W.I.T.S. certified fitness professional TODAY! 

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10 Reasons to Renew Your Professional Fitness Certification, Even if You Don’t Work in Fitness

Prior to the late 90s, when US Surgeon General C. Everett Koop declared in his annual report that “exercise is medicine,” people mostly pursued fitness for its cosmetic benefits and weight loss. Since then, the health benefits of fitness have superseded its role as a cosmetic intervention, and people are increasingly exercising to improve their health and quality of life, and to avoid premature death.

CPT-badge

Consequently, the fitness industry is evolving and gaining recognition as a health care alternative, meaning that fitness certifications are more important than ever. If your fitness certifications are about to expire, or if they have already expired, here are 10 good reasons to renew now:

  1. Fitness is on a trajectory to becoming a recognized health profession, and certified professionals will have a head start in obtaining licensure or satisfying other credential requirements as the industry evolves. 
  1. Fitness jobs like personal training or group exercise instruction are highly flexible. In today’s gig economy, having a fitness certification makes you eligible for short term gigs that bring in extra money when you really need it. Working in fitness is perfect for parents who need to work around their kids’ schedules, or anyone who wants to supplement their full-time income.
  1. Your professional fitness certification looks great on any resume or CV. It tells prospective employers that you care about your health, and the health of your family. For employers, that translates to better cognition, higher job performance and fewer sick days. 
  1. If things don’t work out in your business or day job, the high demand for certified fitness professionals provides you with a Plan B, so you can keep working while you explore your options.
  1. Renewing your certification is much less expensive than retesting for a new one, especially with the convenient and affordable continuing education bundles and discounts offered by W.I.T.S. 
  1. Maintaining your certification keeps you in the professional loop, and provides endless opportunities for networking and link building. You never know when your fitness connections will pay off. 
  1. Being a certified fitness professional qualifies you for many volunteer positions, like working with youth or older adults. 
  1. Your fitness certification can help you get into college, especially in fields related to health or athletics. 
  1. Your fitness certification can be a stepping stone to higher-paying jobs in fitness, like club management or numerous online options.
  1. The demand for fitness is universal, and your certification can open doors wherever you go. 

If you are sitting on the fence about renewing your certification, consider all the work you put into getting it in the first place. You chose a fitness career for a reason, and maybe it’s time to get back to your roots. Or maybe you never did anything with your cert, but it is never too late. Renew now, and keep the door open for the many future opportunities that are sure to come your way. 

W.I.T.S. Makes It Easy to Renew!

At W.I.T.S., we want you to succeed. That’s why we created these great CEC bundles and renewal deals, to save you time and money!

  • Hardship is considered too….
  • Pay Pal zero interest for buying any packages

Renew today, and take pride in being a W.I.T.S. certified fitness professional!

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Why NOW is the Best Time Ever to Become a Personal Trainer!

The profession of Personal Trainer evolved out of the aerobics movement of the late 20th Century, and it quickly became one of the hottest career fields of the new Millennium. In the early 2000s, having a trainer was the epitome of coolness, and clients came in droves to ramp up their street cred. In its early years, personal training attracted mostly healthy young-to-middle aged adults who wanted to drop a few pounds and sculpt a fit physique. 

The Changing PT Market

Fast forward to today, where digital options have flooded the fitness market with online classes and “personal” training that can be done anytime and anywhere, at the client’s leisure. But digital fitness is not and cannot be truly personal, and there is a growing demand for trainers to work one-on-one with an ever-growing client base. 

Clients who need one-on-one personal training include;

  • Older adults seeking to maintain their independence and achieve a better quality of life
  • Prenatal and postpartum moms who want a healthy birth and recovery
  • Obese youth and adults who need personal attention and support to meet their goals
  • Adults who are new to exercise and need to learn the fundamentals
  • Niche populations with condition-specific needs including autism, Parkinson’s, dementia, and multiple other neurological disorders
  • Average people who want to improve their overall health
  • Athletes who want to gain a competitive edge
  • The list goes on and on!

No longer a trend for the well-heeled and beautiful, personal training has become a necessary health care option for people of all ages who want to increase strength and mobility, reduce their risk of metabolic disease, and achieve their best possible quality of life. 

Characteristics of Successful Personal Trainers

While personal trainers are a diverse group that encompasses all ages and ethnicities, most of us share certain attributes. 

You might be a successful personal trainer candidate if you:

  • love physical activity 
  • see fitness as a lifestyle choice
  • believe in the health benefits of fitness
  • empathize with other people and enjoy helping them
  • love learning about fitness and nutrition
  • enjoy a flexible work environment
  • want a gratifying career
  • enjoy being a role model
  • want a career that can open doors of opportunity

Qualifications and How to Become Certified

Personal training is one of the few health professions that does not require an undergraduate or higher degree. You can successfully pass the certification exam with a high school diploma, but you should be prepared for a challenge. Good study skills are a must, and you will have to learn core science principles and be able to apply them. 

While there are many certification programs out there, you should look for one that prepares you to enter the profession with little need for additional training.  W.I.T.S Certified Personal Trainers come from all walks of life, and range from teens to octogenarians. 

W.I.T.S. offers one of the most comprehensive certification programs in the field. Our key features include:

  • NCCA accredited
  • Detailed lectures with qualified instructors, live or online
  • Practical skills training that prepares you to work with clients
  • Internship programs for hands-on experience

When you become W.I.T.S. certified, clients and prospective employers alike know that you have the knowledge and experience to help clients reach their goals, safely and effectively. 

Get Started Today!

If you are ready to join one of the best and most in-demand health professions, look no further than W.I.T.S. Our top-notch instructors, friendly support staff and comprehensive curriculum will provide you with everything you need to succeed as a personal trainer. 

But it doesn’t stop there. We offer continuing education and a variety of supplemental certifications, to keep you growing and learning as you build your career. Apply for our easy payment terms and get started today. With W.I.T.S., your new career as a Certified Personal Trainer is only weeks away!