Announcing the Functional Movement for Every Population ….Instantly Workshop

(CEC/PDP Approved)

LIVE in Melbourne on 7^th August 2010

I am really excited to announce a very special workshop to be held on Saturday 7th August at the Richmond Recreation Centre titled “Functional Movement For Every Population…. Instantly”.

The reason for the excitement about this workshop is because I am bringing a true legend of the Fitness Industry Ian O’Dwyer down from Queensland to present it. For those of you who don’t know Ian is one of the brains behind PT on the Net, and is in demand all over the world to present at major conferences such as the Filex Convention held here in Australia.

I consider it a real honour (not to mention a coup) to be able to get Ian to come and present and am really looking forward to participating in the workshop myself. I have attached a flyer with all of the details inside this newsletter and would suggest you book early http://www.careerfitness.com.au/workshops as I know there will be a huge demand and numbers for the course are limited.

You can expect to learn how to…..

Ÿ   Reduce discomfort and pain   

Ÿ   Increase energy and reduce body fat  

Ÿ   Improve reaction time and balance     

Ÿ Increase speed and efficiency in movement

Ÿ   Put the FUN element back into Personal Training

Ÿ   Develop a “lateral thinking” exercise library   

Ÿ   Use the foam roller properly   

 Ÿ Correct myofacial imbalances

Ÿ   Improve flexibility  

Why you should attend
1. Spend 6 hours with one of the world’s best trainers
2.Receive a comprehensive course manual
3.Increase your exercise library 
4. A chance to network and train alongside other like minded successful
   fitness professionals 
5. Get 5 CEC/2 PDP points for Fitness Leader registration

Investment: $199

Date: Saturday 7^th August 11.30am - 5.30pm at Richmond Recreation Centre.

Enrol on line http://www.careerfitness.com.au/workshops

Or call the ticket hot-line NOW to book your seat: 1300 484 006 

Act TODAY - This event will sell out.

To Your Success!

The purpose of this article is to stimulate your thinking in terms of different cardiovascular activities to try with your clients in the great outdoors in order to keep interest levels high. My strong advice would be to try all these modes of training yourself prior to prescribing for others so that you know what the training stress feels like in order to make sure your exercise prescriptions for others are appropriate.

1. Recovery Heart Rate Intervals

Client works for a pre-determined time at a high intensity e.g. 2 minutes. They would then rest until heart rate comes back down to 140bpm (less fit clients may recover to 120bpm). Once the client’s heart rate hits the pre-determined rate, i.e. 140 bpm off they go again for another interval. The trainer obviously determines how many intervals the client goes for according to their goals and ability to tolerate the training stress. If you have never tried this method before you could start by doing shuttle runs (see below for explanation) for a total of 20 minutes including the time it takes to recover between intervals.

2. Active Recovery Intervals

This can be conducted as a circuit type program, i.e. you run/walk for 2-3 minutes. Stop and do a muscle conditioning exercise for 1 minute, e.g. Push Ups or Lunges and then return to running/walking. This is a great way to mix it up and reduce boredom some clients feel when doing a cardiovascular session. 

3. Fartlek Training

Fartlek means “speed play” The way you can use it with your clients is to mix up both the speed and terrain used during your training session. You may jog on the flat and sprint up a hill, or run at a constant speed and then sprint to a landmark like a light pole.

4. Shuttle Runs

Use goal posts, witches hats, or pre-existing landmarks to determine running distances. Place markers at a set distance and have the client run to the 1^st marker and then back to the starting line, out to the 2^nd marker and back to the starting line, etc. for as long as you desire. Have client recover and then repeat as many times as is appropriate for the client’s goals and training ability. This is a fantastic conditioning tool which does not require much space. It is a particularly good conditioning tool for many sports people as it requires clients to turn, accelerate, and decelerate regularly. All of these characteristics needed for almost all field sports and produce a different overload on the body that running in straight lines all of the time.

5. Continuous Training

This is the equivalent to a manual program on a piece of computerised gymnasium equipment like a Treadmill or a Bike. Set a pace which may be determined by Rating of Perceived Exertion (RPE), Heart Rate, or previous training time over a distance and then the client completes for the desired distance or time.

Conclusion

You may mix and match the cardiovascular recipes discussed in order to keep giving your clients an overload stimulus to keep the client progressing towards their goals of increased cardiovascular fitness and/or fat loss.

Discover powerful eating strategies to boost your energy, enhance your health and transform your body shape!

Many people seem to be training harder and harder - but they are not maximising their potential. The problem is that physical training is only half the battle when it comes to optimising performance and achieving your goals. Nutrition is often the missing link and until now there has been much confusion as to where to turn for the right advice.

Professional Sports teams have their own dieticians and sports nutritionists who design structured eating plans for their clients. Unfortunately, these nutrition professionals often charge over $200 per hour for a consultation. However, now you can have the breakthrough information that will allow you to create meal plans based on your individual needs.

Learn Exactly What to Eat for Maximum Performance
The Nutrition Success workshop takes the guess work out of eating right. It teaches you exactly what to eat and importantly when to eat. The meal planning you will learn is based on supplying the body with the perfect balance on Proteins, Fats, and Carbohydrates you need to achieve your ultimate sporting or body composition potential.

You can expect to learn…

• The NutriFit 5 eating strategies
• Food shopping for nutrition success
• Menu plans and snacking ideas
• Nutrient power for exercise
• The 3 phases of exercise nutrition
• Dietary supplements and ergogenic aids
• 5 CEC points

Nutrition Success Presenter - Dr Nick Kimber

Dr. Nick Kimber is the founder and director of NutriFit Health and Fitness Solutions Ltd and Programme Leader for the new Bachelor of Applied Science Degree in Exercise Science, Health and Wellness at the CPIT in Christchurch.  Dr Kimber has a PhD in post-exercise fat metabolism and also holds a Masters degree that focused on nutritional responses during the New Zealand Ironman Triathlon. Dr Kimber has provided specialised nutrition advice for athletes across all levels of competition and for those who desired weight management and/or improved health. Dr Kimber’s athletic achievements including a bronze medal for mountain biking in the 2002 World Masters Games held in Melbourne.                                                   

Course Details:

Date: Saturday 10^th July 2010                                

Time:  10.00am - 4.30pm

Venue: Mantra, 31 City Road, Southbank               

Price: $199  

Car parking: Several public car parks available in the vicinity of the Mantra

Public Transport: The Mantra, Southbank is a short walk from Flinders Street Train Station 

5 Reasons you cannot afford to miss out on the
Nutrition Success Workshop

1. A fantastic day of interactive learning with an internationally recognized expert in the field of nutrition
2. Nutrition Success e-book ($30 value)
3. Active Nutrition e-book ($30 value)
4. Nutrition Secrets Live Audio CD ($30 Value)
5. 5 CEC/2 PDP points for Fitness Leader registration

To register click here http://www.careerfitness.com.au/workshops

Visual Coaching Pro Software Version 1.0.2.0

Tips

Place the hands securely on the stability ball with the fingers facing the floor & the elbows slightly flexed.

Lower the chest towards the ball then press up to the start position. Do not allow the elbows to hyper extend at the end of the push up.

Maintain neutral spinal curves & keep the neck in line with the spine.

Cautions

This exercise requires adequate strength to perform correctly & safely.

Maintain a secure hand position on the stability ball throughout the exercise.

Goal setting is something I’m sure you’ve all heard of and have tried in some shape or form. Most people consider they’re goal setting by simply thinking of something they want to achieve and leaving it at that. Is this really goal setting? I would suggest it’s merely dreaming or wishful thinking.

Effective goal setting needs to start with making a list. Write down what you want nutrition to help you achieve. What sort of health do you want? Do you want to reach a certain level of body fat? Would you like a boost in exercise performance or improved recovery between training sessions?

Once you have a list of what you want nutrition to help you achieve, create a reason for why each these goals are important to you. Establishing a why is the main driving force that sets you in motion. Adding a time frame to each goal is also a useful strategy for calling you into action.

Now you’re ready to determine how important your nutrition goals are in relation to other life goals you have. Take a few minutes to prioritise all goals you’re working in life right now so you are aware of what your top five goals are for the next year.

 If your nutrition goal(s) do not make the top five, it’s very unlikely you will achieve them.

Does nutrition make your top 5 goals in life right now? If not,you may need to reprioritise to ensure your why is big enough for keeping the possibility of nutrition success in existence. Having your nutrition goals in a place where you will frequently see them is another strategy for achieving nutrition success. Place them on the fridge with a magnet or on a notice board at home or work. You can also try sharing your goals with others such as family and close friends. This is a powerful technique because of the following:

 When you declare your goals, you become more accountable for achieving them.

This is an excerpt from Dr Nick Kimber’s first e-book “Are You Ready for Nutrition Success”. To download your free copy of the e-book visit the Nutrifit website  http://www.nutrifit.co.nz

Dr. Nick Kimber is the founder and director of NutriFit Health and Fitness Solutions Ltd who completed his PhD at Deakin University in the area of fat metabolism during post-exercise recovery. Nick also holds a Masters degree that focused on nutritional responses during the New Zealand Ironman Triathlon. As Programme Leader for the new Bachelor of Applied Science Degree in Exercise Science, Health and Wellness at the CPIT in Christchurch, Nick has more than 10 years of teaching experience at university level and more recently in the Fitness Industry. In the capacity of NutriFit managing director in Melbourne, Nick has provided specialised nutrition advice for athletes across all levels of competition and for those who require weight management and/or improved health. Nick has published a number of studies in peer-reviewed journals and presented his research at international conferences. Nick has also competed as an athlete himself, with achievements in the Australian mountain biking circuit including a bronze medal for mountain biking in the 2002 World Masters Games held in Melbourne.

Career Fitness is bringing Nick over from New Zealand for a 6 hour workshop to be held in Melbourne on Saturday 10^th July.

Dr Nick Kimber’s Nutrition Success workshop will generate phenomenal results for anyone who wants to feel fantastic and lose weight or build a lean, muscular physique.  The workshop will help you understand how to implement 5 simple and powerful eating strategies that will rapidly transform the way you eat and your ability to achieve any nutrition related goal you desire.

To register your interest please click here

1. When your client starts with you, give them a Welcome Pack. This may include a letter of introduction, essential information regarding your future sessions, your cancellation policy, brief nutritional information, a professional referral list and some complimentary session vouchers for their friends or family.

2. Always follow up your sessions with a phone call 24 to 48 hours later. This can be used to see how your client recovered from the session and to confirm your next session. It really gives the impression to your client that you care about them.

3. Provide information handouts for your clients on a regular basis. Start a library of articles that cover a wide range of topics.

4. Send cards, text messages, or emails to your clients regularly. How good does it make people feel to receive a card or message with a few words of inspiration, saying well done and to keep the great work going?

5. Produce a newsletter on a monthly basis and Include articles on strength training; an exercise of the month; a Recipe; client testimonials; some jokes; a sample cardiovascular workout; and some motivational quotes. In other Words, whatever you think will help sell your business and provide a service for your clients.

6. Use the last 5-10 minutes of every session for hands on stretching. PNFStretching is a point of difference for your PT session as it is something clients cannot do when training on their own.

7. Always thank your clients for referrals with a gift. Write a short thank you note, and give it to them with a gift such as movie tickets, a massage voucher (negotiate a special rate with a local therapist), a complimentary personal training session, or a book. The list is endless. Your clients will only be too too happy to refer more works to you. Always think win-win.

8. Provide plenty of variety in your sessions. It’s great to stick to the basics and fundamentals during your sessions, but add some variety every 2 to 3 weeks. We all like to learn new skills, so try to introduce a new exercise, an outdoor session, or an aqua workout. Kick the football for a session; play some basketball; the list of what you can do is endless. Variety = motivation = results = retention/referral = $$$.

9. Finally, ask for feedback. It is vital that you know what your clients expect from you as far as service goes. Hand out an evaluation form/questionnaire to your clients every six months. Ask for ways to improve session content: what do they want more information on, what they enjoy most/least about the sessions and what extra activities are they interested in.

All comments can only make you a better personal trainer.

 Visual Coaching Pro Software Version 1.0.2.0

Tips

Take an exaggerated step forward & keep the shoulders above the hips & simultaneously perform a biceps curl.

Contact the ground with a heel to toe stride while keeping the lead knee directly over the foot then push firmly back to the start position.

The knees should track in line with the centre of the feet while the hips & shoulders remain square.

Cautions

Do not allow the front knee to travel past the position of the foot unless specified otherwise by an exercise

Do not round the spine as the torso rotates.

Lyn completed the Certificate III in Fitness in 2004 and the Certificate IV in 2005, and has been a Career Fitness member since its inception in 2008. Lyn is dedicated to her ongoing education and she has attended many “exciting and challenging courses over the past 2 years”.

Where the journey into the fitness industry started for Lyn is that she always had a love of exercise and the outdoors, “so when my friend suggested that I should combine my love of both and turn it into a job I thought why not? I took her advice and here I am 5 years later”. One of the major drivers for Lyn is her passion and desire to help others, “I felt with my wonderful Life Experience and the addition of Personal Training skills, I can practice what I am so passionate about, helping to challenge and change people’s lives”.  In February 2006 Lyn commenced work as a Personal Trainer at South Port Uniting running 6 Older Adult Strength Training Classes each week. She also secured work as a Personal Trainer at the South Pacific Health Club in April of the same year. “Both jobs were very exciting and rewarding. The SPHC provided me with great learning experiences that were challenging and educational. Working with older adults at South Port Uniting was very rewarding also, especially working with clients that had chronic conditions”. Lyn is currently working at ISCHS (Inner South Community Health Services) as an AHA (Allied Health Assistant) which she loves. In addition Lyn runs a Gentle Exercise group, as well as Strength Training, an over 55’s Well for Life group at Genesis, and she also assist in running Hydrotherapy Groups.

The new love of Lyn’s working life is Wellness Coaching. Lyn describes Wellness as the process of becoming aware of and making choices toward a more successful existence, and Coaching as helping people become very clear in the vision of their future. “As a good coach I have knowledge, but I don’t impose it on the person I am coaching. I give choices to my clients rather than orders and, I also allow the individual development of my client’s talents and strengths. Through my wellness coaching I educate, encourage, motivate and guide clients toward long term healthy behaviours and help create a wellness vision and offer support to make positive choices in nutrition, fitness, weight control, stress management and other health issues”.

In terms of future goals, “I am very excited about my new business Vitality Rising. With the help of business mentoring from Aaron, some great marketing material from friends and a new website www.vitalityrising.com.au I feel I am well on my way to a successful year in 2010. Away from work I love to spend time with family and friends, do extreme outdoor sports, travel, and cook healthy food”.

Visual Coaching Pro Software Version 1.0.2.0

Tips

Looking straight ahead, start with the feet wider than the hips & the arm straight.

Thrust the hips forward, keeping the weight through the heels with neutral curves in the spine.

Bend the knees to dip under the Kettlebell to absorb the weight.

Cautions

Maintain a firm grip on the Kettlebell & control both phases of the swing.

Please enjoy Emily Fiedel’s article on the 5 most common mistakes made with Kettlebell Training. Emily is one of the country’s leading Kettlebell trainers and works with a number of clients through her role with Australian Kettlebells. She is fresh from presenting on Kettlebell training at the Filex Fitness convention and along with Chris Muling will be presenting at the next Career Fitness members event on Saturday 26^th June.

Kettlebell training can be one of the most effective ways of increasing one or more facets of fitness, including strength, power, power endurance, strength endurance, cardiovascular fitness, mobility and agility.  However, there are some common mistakes people make with their kettlebell training that can lead to sub-optimal training or even injury. Here are 5 of the most common mistakes people make with their kettlebell training:

1. NOT SEEKING EXPERT ADVICE.

This is a fatal mistake.  People think they’ve been weight training for a while, or that they’re a qualified personal trainer, therefore will automatically be able to know how to lift a kettlebell. The kettlebell is very different from barbells and dumbbells.  The body of the kettlebell sits away from its handle, giving the kettlebell a displaced centre of mass.  This displaced centre of mass means the kettlebell behaves very differently to dumbbells and barbells, which have the weight evenly dispersed on either side of the handle. For example, having the kettlebell handle sit across your hand in the same position a dumbbell handle sites is not only uncomfortable due to the displaced centre of mass, but is also dangerous as it puts a lot of unnecessary stress on the wrist. There is heaps of information on YouTube about kettlebell lifting but you need to be really careful, most of it is rubbish. So, seeking expert advice will get you off to the right start, or help you resolve any problems you’re having with your kettlebell training.

How do you know someone is an expert?  Well here are some questions you should put to them to see if they really do know their stuff:

a. Who have they trained under?

If there aren’t some genuine Eastern Europeans in this list, beware.  Experts such as Valery Fedorenko, Vasily Ginko, Pavel Tsatsouline and Steve Cotter all run courses that are reasonably accessible in the West, so if a trainer hasn’t trained under at least one of these, they haven’t gone far enough to get their knowledge.  Phil Kourbatski is a trainer in Australia, who has a background as a trainer in the Russian military, so is another name you should look out for.

b. How many years experience have they had with kettlebells?

The bells haven’t been here in Australia that long, but you’d want someone who has at the very least around 2 year’s intensive training experience with kettlebells.  This in and of itself is not usually enough, though; you need to be sure they’ve also sourced good information.

c. Correct hand position?

This is a dead giveaway, if a trainer doesn’t know the correct hand position, they have no clue.  The correct hand position involves having the handle diagonally across the palm of your hand, with all the pressure on the heel of your palm. This enables you to have a neutral wrist.  No other hand position is acceptable or safe with kettlebell training.

d. Different styles of kettlebell lifting?

A good kettlebell trainer will have a good understanding of the different styles of kettlbell lifting (e.g. the sport or “soft” style and hard style) and their applications, irrespective of the type of training you actually want to do.  If they’ve never heard of Girevoy sport, or don’t know how to apply its techniques, then you need to keep looking.

2. NOT SPENDING THE TIME TO GET TECHNIQUE CORRECT

It seems so simple and obvious, but this ties in with mistake number 1.  People often don’t seek out expert advice and they are so keen to get big numbers or lift ultra heavy that they rush into things and don’t take the time to get their technique spot on. Good technique is vital, because it allows you to train safely.  Injuries are an athlete’s worst enemy, and can be a massive set back.  A torn rotator cuff or disc bulge could negate months of training. Good technique will also allow you to get those big numbers or lift really heavy, shoddy technique will only limit you.

3. NOT REVIEWING TECHNIQUE REGULARLY

It is easy to pick up bad habits, particularly if you’re training alone most of the time.  Worse, you often don’t realise what mistakes you are making - what you think you’re doing and what you’re actually doing can be quite different. Particularly with the more technical lifts such as the Snatch and Turkish get-up, you should get your technique reviewed regularly to ensure no bad habits have crept in. Reviewing your technique may also help you break through plateaus in your training. Checking in with an expert every now and again is the best way to know you’re on the right track, there’s nothing quite as effective as having someone look at your technique in person. Videoing yourself regularly is also really helpful.  You can often pick up on areas where you can improve once you can objectively review your own technique.

4. GUYS - OVERESTIMATING THEIR STRENGTH

Because the kettlebell is so different to conventional weight training tools, you will usually need to start with a weight that is lighter than you’re used to using.  Most guys will need to start with a 12kg or 16kg kettlebell to get their technique correct. The displaced centre of mass means the kettlebell is harder to control and stabilise than a dumbbell.  Also, kettlebell lifting requires good thoracic spine mobility and shoulder flexibility, and most guys, particularly those who have done a lot of weight training, are tight in these areas. So, put the ego aside and instead of making a bee-line for the 24kg or 32kg, drop the weight back and get your technique spot on first.  In the long run, it will enable you to lift heavier if that’s your goal.

5. WOMEN - THINKING THEY’LL GET BULKY SO NOT INCREASING THE WEIGHT

A lot of women think that lifting weights is going to turn them into great big muscly meat axes, so they start with a 6kg or 8kg kettlebell and they stick with it, refusing to lift any heavier. The beauty of kettlebells is that they won’t make you bulky.  In fact, the best female kettlebell lifters in the world are usually between 60-65kg and they usually work with a 20kg or 24kg kettlebell. Progressively increasing the weight you’re lifting is the only way to continue to get training effects from your workouts.  Your body will get used to the weight you start with reasonably quickly, and then it will stop adapting.  So if you want to continue to progress and reach your goals (whether they be goals for improved posture, weight loss, improved strength or improved cardiovascular fitness) you need to continue to challenge your body by lifting heavier weights.

So…

Training smart means getting good advice, striving to be a technically excellent lifter and progressing your training appropriately. If you can avoid the common mistakes above, you will be sure to get the most out of your kettlebell training and you will reach your goals much faster.

Career Fitness is partnering with Australian Kettlebells to run the Kettlebell Basics workshop on Saturday 26^th June at the Iron Edge Studio in Richmond. This event is free for Career Fitness Members. If you are not a member yet and would like to attend please click here.