Summary of Success & Giving

The Go Giver 198x300 Summary of Success & Giving“The Go Giver” is a quick easy read that follows a young, ambitious sales associate trying to reach success in this career.  He’s working hard but not getting anywhere when a colleague provides him the name of a consultant who could provide him the insight he needs to excel.

In this parable, we are introduced to the 5 Laws of Stratospheric Success.

#1. The Law of Value:

Your true worth is determined by how much more you give in value than you take in payment.  It can be easy to accomplish this in the fitness industry when we are literally changing people’s lives.  Read the rest of Summary of Success & Giving

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Encourage Clients This Winter!

sherri snowboard 300x200 Encourage Clients This Winter!

‘Tis the busy season for most of us in the fitness industry, but sometimes our clients need a little encouragement to keep moving during the cold winter months. Here is what I like to suggest to our clients to keep them moving and coming in to work with our personal trainers this time of year.

In the summer, it’s easier to get outside to cycle, run, walk,or hike but as the weather gets a little colder and the nights a little darker, people spend a lot less time outdoors.  This lack of sunlight often leads to people experiencing Seasonal Affective Disorder (SAD) or the Winter Blues. Fortunately, I, as well as many other fitness enthusiasts, aren’t affected as much as by the winter blues as others are because of many of these tips below. Read the rest of Encourage Clients This Winter!

Revenue with Running Programs Part 11 – Race Day

start line GF 2012 300x198 Revenue with Running Programs Part 11 – Race DayIf your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus the important steps your clients should take as race day approaches.

Now send your clients this info and then ask them to join you for YOUR running program!

Nutrition:

Proper nutrition is critical throughout your entire training program, but even more important to pay very close attention to your nutrition as you approach race day. trans Revenue with Running Programs Part 11 – Race DayThe week before the event, make sure you’re consuming a diet rich in healthy, complex carbohydrates (sweet potatoes, brown rice, whole grain pastas, oatmeal, quinoa etc), fruits and vegetables.  Also, critical to ultimate performance is to drink plenty of water heading into the event.  Drink water every chance you get and minimize your alcohol intake the week before!  Finally, avoid Read the rest of Revenue with Running Programs Part 11 – Race Day

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Revenue with Running Programs Part 10 – Foam Rolling

If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus the foam rolling techniques you can recommend to your clients that are runners.

Now send your clients this info and then ask them to join you for YOUR running program!

Over the last two months, I’ve focused this column on running programs. Well, the running community is probably a little stiff right now so many half marathons, marathons and 10ks happening all across the country!  So you probably have a number of people feeling a little tight and walking a little funny. So I thought this would be a perfect opportunity to discuss the merits of Self-Myofascial Release using Foam Rollers – a perfect way to help release tight areas for runners and athletes of all kinds!  I’m a firm believer in the importance of body work such as massage as well as daily foam rolling if you are extremely active. It’s the support your body needs to be able to continue doing what you want for years and years! You can purchase a foam roller at most fitness equipment retailers as well as many department stores.

General Guidelines for Self-Myofascial Release:

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Revenue with Running Programs Part 9 – Stretching

If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus on the importance of stretching for runners!

Now send your clients this info and then ask them to join you for YOUR running program!

Last week, we reviewed the importance of running technique and discussed how muscle tightness can affect your running mechanics.  So this week and next, we will focus on various mobility and release techniques to keep you running strong and injury free. Today, I’m going to start with wall stretching which is a very relaxing way to release and since most runners are super tight to begin with, they are more likely to do it since it’s not so painful!

Complete the following stretching program after each run or workout.  Hold each stretch for at least 30 seconds – ideally longer.  And remember, hold each stretch to the point of tension – not pain!

stretch wall hamstrings 300x236 Revenue with Running Programs Part 9   StretchingHamstring on the wall:

Lie on your back with your hips close to the wall and your legs positioned straight up against the wall. To make the stretch less intense, move your hips a few inches away from the wall.  To make the stretch more intense, keep your hips positioned right up against the wall and wrap a towel around your feet and lightly pull your legs a few inches away from the wall.  Feel your stretch in the muscles at the back of your upper leg.  Hold this stretch for as long as you feel comfortable – minimum 30 seconds each leg and ideally longer.  Try to relax and breathe in to the stretch.  Feel free to read a magazine or watch T.V. while holding this stretch.  This is a great stretch to do after a run because it assists in the recovery process as blood is flushed from the legs back to the heart.trans Revenue with Running Programs Part 9   Stretching

 

Read the rest of Revenue with Running Programs Part 9 – Stretching

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Revenue with Running Programs – Part 8 Technique

blog running program week 8 300x199 Revenue with Running Programs – Part 8 TechniqueIf your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus on what your clients can do to strengthen their running technique!

Now send your clients this info and then ask them to join you for YOUR running program!

For today’s portion of running program, I wanted to focus on running technique. It seems easy enough, doesn’t it?  Right leg, left leg, right leg….I remember asking a Canadian National Running Coach about the best way to improve my client’s running technique and his response was “the best way to improve someone’s running technique is to run!”  And there is some truth to this for sure. The more you run, the fitter you become and the easier it is for your body to find the most efficient running forms. 

With that said, there actually is a science to running correctly to minimize injuries and maximize performance.

Here are some tips to help you fine-tune your running technique.

Keep in mind, don’t make any dramatic changes to your running stride too quickly which can lead to injury.  Gradually adjust one thing at a time. Read the rest of Revenue with Running Programs – Part 8 Technique

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Revenue with Running Programs – Part 7 Core Strength

If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus on what your clients can do to strengthen their hips!

Now send your clients this info and then ask them to join you for YOUR running program!

In this Running Program Series I’ve focused on strengthening critical areas for runners such as the feet and hips.  Today, I wanted to focus on one last critical area to condition as a runner – your core.  If your core is strong, you will be better able to stabilize and align your body, absorb and brace for the impact of running and run more efficiently and with better mechanics.  It’s important to mention that your core is not only your abs – but also includes your back and hips. Try to perform the following exercises 2-3 days per week.

Tubing Trunk Rotation

Torso rotations 300x255 Revenue with Running Programs – Part 7 Core StrengthAnchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side.

Read the rest of Revenue with Running Programs – Part 7 Core Strength

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Revenue with Running Programs – Part 6 Strong Hips!

If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus on what your clients can do to strengthen their hips!

Now send your clients this info and then ask them to join you for YOUR running program!

Last week, we discussed the importance of strengthening your feet as a runner and today, I wanted to stress the importance of strengthening your hips.  Strong Hips = Strong Knees.  Weak Hips = Weak Knees. If your hips aren’t stable and effectively able to stabilize your pelvis while running, your knees will suffer.

Here’s some tips to conditioning your hips in a variety of ways:

Perform these exercises 2 days per week

Stepupb 150x150 Revenue with Running Programs – Part 6 Strong Hips!Leg Step Up:trans Revenue with Running Programs – Part 6 Strong Hips!

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench.  The bench should be at a height that puts your knee at a 90 degree angle.  Keep your kneecap facing forward and your weight distributed on all four corners of your foot.  Now slowly step up extending the supporting knee into a fully upright, balanced position.  Now slowly lower yourself down to the starting position.  Perform 1-2 sets of 8-12 reps to fatigue for each leg.  Keep the height shorter if this bothers your knees at all. Read the rest of Revenue with Running Programs – Part 6 Strong Hips!

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Revenue with Running Programs – Part 5 Strong Feet!

6LidmBf4FgMn0I PCZqRVly5Rjz5NUJHQ4IrKt0K1lI 199x300 Revenue with Running Programs – Part 5 Strong Feet!If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus on what your clients can do to strengthen their feet and why foot strength is important for runners!

Now send your clients this info and then ask them to join you for YOUR running program!

Today (week 5), I wanted to talk about your feet and how important they are to running.  As you run, the muscles of your feet and lower limb absorb the forces of up to three times your body weight.  So let’s say you weigh 150 pounds, that’s 450 pounds of force with each stride!  So it’s clear that the foot is important but very few people actually work on strengthening their feet and even though it’s one of the most important areas for runners, it’s the most neglected!

Here’s some tips to strengthening your feet and many you can do anywhere so shouldn’t take extra time:

Towel Crunches:

Lay a towel flat on the floor in front of you.  Place your bare feet on the towel edge closest to you and then curl your toes pulling the towel closer and closer to you.  Continue this exercise for a couple minutes. It’s an easy one to do while you’re watching TV or reading.  Read the rest of Revenue with Running Programs – Part 5 Strong Feet!

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Revenue with Running Programs – Part 4 Be FAST!

CPyH3ug6iVCdgmeiItFQVh5UAKxwyGjAj2IjUEzktSA 300x237 Revenue with Running Programs – Part 4 Be FAST!If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

Today we will focus on what you could recommend if you have clients that want to get faster!

Now send your clients this info and then ask them to join you for YOUR running program!

Today, I wanted to talk about a running program that will help improve your performance as a runner.  Although most participants are just happy to get to the finish line of these events, there is a number of people that really want to work on their speed.

If you want to get fast, you have to train fast.trans Revenue with Running Programs – Part 4 Be FAST!

Makes sense right?  The good news is though, not every workout needs to be a hard, speed workout.  If you incorporate a faster run/walk just 1-2 times per week, you will start to notice you are running (or walking) faster in no time! You just need to improve your leg turnover speed and get your muscles accustomed to contracting more quickly. Read the rest of Revenue with Running Programs – Part 4 Be FAST!

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