Three Ways to Build Breathing Buy-in

The #1 question I get is “How do you get people to buy into the breathing?” 

Coaches REALLY struggle getting people to buy into breathing but to be honest, It’s not a hard sale….IF you’re working with the right people, you understand your target market, and you’re a good coach.

In the following video, I go over three reason why you’re struggling getting people to buy into it and how to start getting better at it. 🙂

Until next time 🙂

Lucy

Connection of the Week- Programming for the Newbie

I work with future personal trainers. Which means they know nothing, have zero experience, and they’ve been exposed to internet famous fitness pros who look great but actually suck at training.

They’ll often ask my opinion about certain exercises they’ve done in the past or ones they’ve seen at the gym.  Sometimes it’s exercises that I think should never be done like bosu ball squats. But most of the time they’re asking about exercises that are targeting a specific area like abs, glutes, and the upper back. All things they’ve heard are important.

It’s taken me a while to figure out a good answer because these exercises are not technically “bad”, they just don’t make it on my top list to pick from.

Are you putting something like a Russian Twist into someone’s training program and deprioritizing things like squats, deadlifts, upper body pushing or pulling? What are you trying to accomplish with that exercise? Are there other activities that would give you what you’re trying to achieve and them some?

My programing (the strength training component) is only composed of three things. These three things are big priorities.

1) Lower body bilateral and unilateral lifts: Squats, deadlifts, split squats, step ups…etc

2) Upper body Pushing and Pulling: Horizontal and Vertical

3) Accessory/Core: Activities that most likely have a breathing component to it that drive things like rib cage retraction, trunk rotation, hip rotation, anti-extension, anti-lateral flexion…etc

1 and 2 help my clients build muscle, gets them stronger, loads their system, improves their fitness, and most importantly, makes them anti-fragile.

3 allows my clients to do 1 and 2 without having many setbacks due to movement limitations, pain, or injuries.

Realistically speaking, clients will only train twice a week. So that gives you about 6-8 exercises per program. That’s not a lot. The 6-8 exercises should be ones that give you your biggest bang for your buck. There’s no room for fluff. Every single exercise should have a good reason to be on there.

When adding an exercise to a program, ask yourself: what do I need to deprioritize to put this exercise in my client’s program?

Like the Russian Twist. Does it take the place of any of your client’s main lifts? Then I’m not interested.

Then ask yourself what are you trying to achieve with the Russian Twist? Abs? because I have other activities like Low Bear that also target abs….AND helps with rib cage retraction, drives air into the posterior thorax, gives the shoulder blades a rib cage to glide on, opens the ISA, helps shut off an overactive low back, opens the pelvic outlet, makes walking effortless, helps restore ROM in the extremities, and most importantly it carries over to other things that I’m trying to achieve on the training floor.

And that’s why I wouldn’t do the Russian Twist. When students ask about these kind of exercises, I feel bad that I keep saying I wouldn’t do them. But as you can see, for me to use something in a client’s program, the exercise really needs to deliver. It needs to give me more than the ones I’m currently using.

That’s the kind of training I like to provide to my clients and honestly, it’s the kind of training I want the students to develop.

It’s rare for students to come in with great mentors. These students usually have only been exposed to big box trainers that have personal training as a part time job while they’re waiting for their real job to begin, and the famous internet trainers. What a horrible influence. The quality of training is just not the same. They haven’t been introduced to people like Mike Robertson, Pat Davidson, Justin Moore, and Michelle Boland.

and I feel like it’s my job to help bias them towards my bubble of the industry. Even though they probably feel like I’m forcing it on them, but that’s neither here nor there.

The world desperately needs better coaches.  

So to help guide them in a better direction, I went on my facebook and asked my circle in the industry where they would send brand new personal trainers who wanted to learn about programming.

Key word: BRAND NEW.

Because let’s be honest, if I send a brand new trainer to Pat Davidson’s seminar, It will ALL go over their head. The terminology, anatomy, coaching, implementation….everything. It takes experience to be able to do what Pat is teaching. Which is why I love him but I can’t expect a brand new personal trainer to implement what he is doing with his programming.

I want resources/mentors that have made things simple and digestible. A philosophy that will make them biased to progressive strength training. Resources that will guide them in the right direction so one day they can read Pat and Michelle’s work and they’ll be able to take it in.

I’m with brand new personal trainers 5 days a week. I see the look on their faces when I start talking about hip adduction with an acetabulum moving on a fixed femur. I notice the inability to subconsciously know what to do when the client is not doing things correctly.

I see the lack of experience 5 days a week.

I’ve had to look back and figure out how I got to where I am at now. That way I can appropriately progress them through without overwhelming them, but at the same time letting them learn from all of my personal mistakes and experience. I don’t want them wasting their time doing lateral band walks to “target glutes” as part of a triset when they could be deadlifting.

With my efforts to set them up for success, I’m doing exactly what two people on facebook said

 

100% agree with what Elsbeth and Kris said there. Learning how to train themselves and then mastering their coaching skills should be two big priorities for newbies. When a trainer lacks experience they only have their own body that has gone through it, which is a huge advantage because you can actually demo the activities that you’re trying to get your clients to perform. Have you ever seen a trainer who can’t squat trying to get a client to squat? I have. It’s not pretty.

You can have the best programming in the world but if you can’t demo or coach someone into a simple squat or hinge, the programming will never work.

Multiple people brought up Mike Robertson which I was pretty happy about. Mike makes everything digestible. He is my #1 blog for new trainers. It’s how I got started in this industry and I was in the same place these students are at now. His product Physical Preparation is the perfect product for beginners! If it were up to me, all the students would go through it. .

A couple people mentioned Pavel and Dan John. I’ve never seen their work so I have nothing good or bad to say about them. I do plan on checking them out for the students though!

If YOU have an resources for new trainers leave it in the comments below!

 

Until next time 🙂

Lucy

Connection of the Week- Start Respecting Sleep

I went rock climbing in Reno for the first time since 2016 and it felt amazing to be back.

It made me wonder why I quit in the first place. And then I remembered…

I quit because I got fired from my job, I lost most of my community/clients, had a headache every single day, had problems with my vision, a yeast infection that lasted months, fell into a deep depression, felt extremely fatigued, and had my anxiety at an all-time high that I was almost certain Xanax was the only way out.

So I quit rock climbing.

2016 was a rough year and my physical and mental health was breaking down.

I had also just finished a 14-month long Massage Therapy School where I went to class from 6-10pm. Even though I never worked on my quality of my sleep, I had always been one to go to bed early and wake up with the sun. Through massage school I was sitting under florescent lights until 10pm and didn’t go to sleep until 12-1am.

(if you’re a little confused on why I’m telling you about my sleep schedule through massage school, keep reading, it’ll make sense at the end)

Looking back made me really realize how far I’ve made it since 2016. Day by day I still feel like an emotional wreck with anxiety to travel. But compared to the actual wreck I was back then, I’ve come a long way.

I hadn’t realized how much of my mental health had improved.

I don’t cry every day. The people I care about can go on trips without me feeling like I’m never going to see them again. I’m able to get in the car and take myself to the airport. I’m not having nightmares every night that are making it hard to go to sleep.

I’m also no longer a victim. The anxiety that I have I know is under my control. If I would just sit down and fucking meditate every day and organize my life, I know I would be a much calmer person.

That’s a world of difference than how I felt when I thought medication would be the only way I’d stop feeling the way I was feeling.

Looking back also makes me wonder if I would have handled everything I went through differently if I hadn’t attended massage school and my sleep hadn’t taken a huge hit.

Our bodies are meant to endure stress and be resilient to it, and mine was breaking the fuck down. Was my health going down hill because of my stressful situation or was I not able to handle a stressful situation because of the quality of my sleep?

The more depressed I got, the less time I spent outside. There were days that I’d sit on the couch all day with the curtains shut because my eyes were so sensitive to light. I wasn’t training due to being so fatigue, and every time I’d stand up from a sitting position the room would go black. All my energy was going to train my clients (which was the only thing keeping me sane).

With my health deteriorating, and wanting what was best for our clients, we signed up for a Functional Medicine Retreat in Costa Rica, hosted by Dr. Ben House. Before the retreat, we were required to take multiple tests and watch videos on topics like, sleep, blood sugar, autoimmunity, blood chemistry…etc

The information in his online mentoring and his retreat ended up changing my life and the life of my clients.

At one point he said something along the lines of “I don’t even want to see someone if they don’t have some of these things in order” Which were things like a regulated circadian rhythm, eating the right amount of veggies, and having their blood sugar under control.

Which meant if they didn’t have a few of these things in check, he wasn’t going to waste his and their time trying to run a bunch of test when their problem could possibly be fixed if they worked on things like regulating their sleep.

So I started eating more vegetables and respecting my sleep. I started blocking light at night, getting sun in the morning, and within two months my periods started being lighter, I was getting less cramps, and my breast were no longer swelling a week before my cycle.

My body got leaner without much training. I was able eat more carbs on my off days without it affecting the amount of body fat I carried, which was something I was never able to do before. In the past, I’d quickly notice if I overdid it on carbs on the days I didn’t train.

My mind was blown. Had I just created a hormonal change without expensive spit tests, 50 different supplements, and $300 functional med visits? Was my body actually not that fragile? Could it endure huge amounts of stress without negatively affecting my health?

That’s when I realized, giving your body good quality sleep is extremely downplayed.

I can’t help but wonder if some clients are a “regulated circadian rhythm” away from reaching results they can sustain for a lifetime. A lot of them say they’ve tried everything and nothing seems to work, but they’re not willing to work on their sleep

So for the last year or so, Dave and I tried to figure out how we can get our clients to care about their circadian rhythm. How could we convince them that it might be more important to get sunlight in the morning and wear glasses at night, than trying to follow another whole30 at the beginning of the year.

We’ve failed miserably. No one believed us, and no one wants to work on their sleep.

Which is not their fault, it’s our society’s fault. Our society doesn’t respect sleep and it’s time for that to stop. Not getting good quality sleep could be the answer to someone’s health problems but it’s one of the hardest sales. Getting a client to appreciate sleep is actually much harder than getting them to buy into all the breathing.

After failing many times, we are finally making some progress and I’m here to share that with you today.

First it starts with educating yourself. You need to know the what, why, and how. You need to be able to answer questions from the skeptical clients. You need to be able to take on their hesitations and share information with them they can trust.

After you educate yourself, you need to start educating your clients.

We started out with a sleep seminar. Where I gifted free semi-private sessions if they attended. That was my way of forcing them to come. But you don’t have to do that.

Before the workshop I heard a lot of comments on how they weren’t willing to change much but they decided to attend anyways. After the seminar, multiple clients reached out and told me they were getting blue blocking glasses and changing the lighting around their house, so that was a pretty big win for us at Enhancing Life.

But that was only some of our clients. We were missing everyone else who didn’t attend. On top of that, people need to constantly hear the information because the more education they get, the easier it is to make changes.

That’s when we bought books and started a library.

A few clients checked out Why We Sleep and Sleep Smarter, but who has times to read books? Especially super busy parents and professionals.

A couple months later we had a chalk board painted on the wall where we would highlight client’s successes. Not just highlighting people’s personal records but also their lifestyle changes like getting better sleep, eating more veggies, and meditating. If clients saw other clients working on all the lifestyle components, they’d be more willing to give it a try.

This week we started something new and it’s only Wednesday and I think we’re onto something!

We started a weekly challenge that we would encourage all clients to do and once they completed it, they’d go on the board. This week’s challenge was to listen to Joe Rogan interviewing Mathew Walker, the author of Why We sleep.

By Tuesday we already had multiple clients come in talking about it. Everyone was so willing to do the challenge. By the end of this week, I have a feeling we will have more clients convinced they need to work on sleep which will be a HUGE WIN for Enhancing life.

Next week the challenge will also have to do with sleep, and the goal will be to get enough people interested that we can finally start making some changes as a community 🙂

So how do you educate your clients on sleep? I would LOVE to hear what you do at your gym.

Have you not dug into any sleep information as a personal trainer? If not, I’ll attach a few things below to help you get started because if your trying to help people be healthy, you can’t ignore someone’s sleep quality.

Blue Light and Sleep

Why You Need Sun Exposure

Sleep Scientist Warns Against Walking Through Life ‘In an Underslept State

Sleep Problems? Here’s 21 Tips to Get Better Sleep

Until next time 🙂

Lucy

 

Leadership and Culture By Kyle Dobbs

My students are about to be released into the fitness industry and they need to find the right place to work. Finding a business with a great culture and staff will require a good leader, and good leaders are really hard to find.

I invited Kyle Dobbs to talk to the students on what it takes to be a leader, how to build the right culture, and what to look for in a business that they will one day work for.

Personal trainers need to take a leadership position no matter what their job tittle is. Even if they end up as employees, they still need to be leaders to the clients they train.

If you want to be a leader you never had, want to find the right place to work, or know how to build the right culture in your gym, you’ve gotta listen to this presentation! 

What’s shared in this presentation is extremely valuable. Building a successful business (even if it’s just you), will require for you to be able take a leadership role. If you’re struggling with this or you’re wanting to start things out in the right direction, hire a third party and start educating yourself.

If you’re wanting some help, I’ve got great news for you! Kyle offers online consulting/mentoring 🙂

To give a little context on his background and what he has accomplished:

  • Trained 15,000+ sessions
  • Been a legitimate six figure earner as a trainer
  • Managed and developed multiple six figure earners
  • Managed facilities grossing 300k/month in training revenue
  • Overseen and conducted company wide education
  • Created successful models that lead to department and national level growth
  • Built revenue and corporate strategy models
  • Connected third party vendors with clients for mutual benefit

To learn more about Kyle, follow him on social media, or contact him through his email (kyle@compoundperformance.info).

To get the slides and notified when his website is live CLICK HERE

 

I hope this was helpful!

Until next time 🙂

Lucy

Connection of the Week- Pain Talk

Learning about why and how people have pain was something I put off because of constantly being told it was out of my scope.

Even though TREATING pain is out of my scope, working with people who have it, is definitely not.

I’ve had to learn how to work around it, how to communicate with them, and most importantly, talk them out of maladaptive beliefs they’ve picked up by other trainers, therapist, and practitioners.

Maladaptive beliefs like thinking the amount of pain they’re experiencing equals the amount of damage that is occurring. Believing they have vertebras crushing together or joints out of place after going through a palpatory assessment. And the worst one, thinking their body is so fragile they constantly need a practitioner to put their joints or discs back in place.

The words other professionals use have left my clients and loved ones scared of moving, scared of lifting, and in some instances possibly left with unnecessary pain.

I’m not sure why my client’s neck pain started increasing, but I can’t help but wonder if it had anything to do with her chiro’s comment on how her arthritis in her neck was getting much worse after he touched the area with his hands.

It’s hard to determine how much arthritis contributes to someone’s pain. Someone could be bone on bone and could experience zero symptoms. On top of that, there’s no way of assessing how progressive someone’s arthritis is without imaging. For a chiro to say that to her is just flat out wrong.

I’m not sure why my client’s back pain increased, but I can’t help but wonder if it had anything to do with the exaggerated reaction the neurologist gave her when he saw her MRI.

MRI results don’t always match the symptoms a person may feel. You could have two people with meniscus tears one could have symptoms and one could have zero pain, but both would have the same MRI results.

I’m not sure why my client has kept the same weight for her floor press for the last two years, but I can’t help but wonder if it had anything to do with her physical therapist telling her that shoulder blade protraction could injure her shoulder.

The lack of knowledge on pain within the rehab, medical and fitness industry needs an upgrade because I’m sick of all the maladaptive beliefs being put in people’s heads.

YOUR WORDS MATTER.

Your words could destroy someone’s quality of life, they could send people into unnecessary pain, it could send people to a surgery that was not needed.

Your words could really fuck some people up and I see it happening every single day. Just two weeks ago I heard of a professional assessing one of my student’s neck and they yelled out “HOW ARE YOU EVEN LIVING?!”

Are you serious?!? How are you even living?? GTFOH.

I hope you can start seeing why I’m frustrated. I’m also hoping you’re feeling a little frustrated too because then you’re more likely to do something about it.

How can we start changing how to we talk to people in pain? How can we better serve our post rehab clients and create a world that is less threatening for them?

The answer to all those questions:

Education.

You can’t send a client to an MD or PT every time something feels unpleasant for them. You also can’t let your clients feel broken and fragile because of the words other people have used. You need to learn about pain, even if it’s out of your scope to treat it. You need to learn why it happens, how it happens, when it’s time to refer out, and when to calm the person down.

My education started with Zac Cupples.

We set up a couple movement consultations with him last year and by watching him talk to my clients out of their maladaptive beliefs made me realize there is a HUGE need for his information to be known. Not just in the fitness industry, EVERY industry. Doctors, massage therapist, chiros, trainers, yoga instructors.…everyone is guilty. Including myself. Young Lucy totally told clients that they had an anterior pelvic tilt that would cause back pain and neck pain.

So if you’re frustrated seeing your clients suffer, you want to learn about pain, and you want to better serve these people, start following Zac.

He’s got a online presentation on Pain and it’s totally free!

<<Practical Pain Talk>>

He also has written a couple of articles that help you work with these people:

You’re Hurt, Now What? 

How to Communicate with People in Pain 

Refer in: When Trainers Can Work with People in Pain

Here’s a warning though, once you start learning all this you’re going to start getting frustrated and reach out to me to say “OMG! Soo many people are being misguided and mismanaged! All these professionals are putting ideas into my clients heads!”

Or maybe not. Maybe I’m just an angry person.

To sum everything up:

  • YOUR WORDS MATTER.
  • If you work with people, It IS your business to learn about pain.

 

Until next time 😊

Lucy

How to WOW a Potential Client in 20 Minutes

The number one question I get is “How do I get clients to buy into the breathing?”

Breathing is like the veggies on the plate that kids don’t want to eat. It’s not sexy, it seems weird, no one else is doing it, and it’s a really hard sale.

Fortunately, there is a way to make breathing activities look more like a juicy rib-eye vs the overcooked soggy asparagus no one wants. What if you could produce results on the spot and get immediate buy in? And you could find the right words to make warm-up activities meaningful for each client depending on what their goals are.

At Enhancing Life,  within 20-30 minutes into a consult a new/potential client usually mentions how they’ve never experienced anything like this before. They’re usually WOWed after 3-6 warm-up activities, before we even get to any training. If you can WOW someone with a warm-up, just imagine how they’ll feel when they start training?

A Lazy Bear done correctly can improve a client’s movement quality right on the spot, it can get rid of tightness and limitations, and it can help gain them access to ranges of motions that are required to lift without compensating. When it’s done right, clients feel like they’re working hard, muscles burn, it gives them a rush, it challenges them in the right place, and most importantly, it gets them to buy into the this whole “breathing thing”.

A Lazy Bear done incorrectly will possibly produce little to no results, a client will feel like they’re wasting their time, they wont be challenged, and all the sudden, the whole “breathing thing” seems silly and unnecessary.

New clients are very disconnected to their own bodies, they don’t take cues well, and they struggle following simple instructions. When you attend courses you practice coaching these activities on other trainers, and guess who can take cues really well? Trainers. Guess who don’t? Your clients.

One of my biggest tools I use to get someone to buy into the boring breathing exercises is my ability to coach them through it. If coached correctly, I need zero buy in, because they immediately feel the results. They feel how their knee hurts less when they squat, they feel how their core is more active while they lift, or they feel the huge difference when they get up and start walking around.

If you produce results and you use the right words, you don’t need to worry about the selling/buying in part.

So if you struggle with the coaching part, or you struggle with the talking part, I’ve got some great news for you 🙂

If you subscribe to my newsletter, you will receive a password to give you access to OVER AN HOUR worth of videos of me teaching the students of The Lexington Healing Arts. I go through the most common breathing/warm-up activities, I show you how I coach them, how I prevent clients from compensating, variations that I use, what words I use while taking them through it, and much more!

AND you will also get a 45 minute video on how you can make breathing exercises and the assessment meaningful for each client depending on their goals. Are they post rehab? or do they just want to get strong and lift heavy weights? You can run them through the same assessment and same breathing protocol but the words you’ll use are different. With this video you’ll learn a few different ways you can increase buy in by saying the right things 🙂

If you want to get immediate buy in and WOW all clients just by running them through a simple warm-up, click on the link below!

<<<I WANT TO WOW ALL MY CLIENTS>>>

Until next time 🙂

Lucy

 

 

 

Connection of the Week- Meat Eaters and Vegetarians Unite

I want to connect you to information you can trust, and I don’t want to be limited by social media. From now on, it’ll be called “Connection of the Week”. I’ll connect you to people, books, products, documentaries, social media post…the list can on and on 😊

I have a good one for today!

I want to tell you about my friend, Diana Rodgers.

Corrupt corporations, big pharma, and factory farming have left my clients confused and misguided. They’re scared to eat fat and meat, they don’t know the impact of where their food comes from, and they’re left with little to no results.

Diana’s work has been a lifesaver because she is not afraid to speak up to these misleading ideas.

“A Vegan diet will save all the animals”

Lie. There’s blood on all of our plates. Diana wrote an article on that:

Am I less “Woke”Because I Eat Meat

 

“I bought canola oil because the AHA said coconut oil is bad for me!”

Diana wrote an article on that:

Why Coconut Oil Won’t Kill You, But Listening to the American Heart Association Might!

 

“But beef is using so much water, it’s killing our planet!”

Diana wrote an article on that:

Meat is Magnificent: Water, Carbon, Methane & Nutrition

Diana wrote an article on that:

Why You Should Test Your Blood Sugar – Even if You’re Not Diabetic!

 

“I don’t eat red meat, it’s unhealthy”

Diana wrote MULTIPLE articles on that:

Dear Mark Bittman & NY Times: Stop Vilifying All Meat

What Would Happen if Everyone Stopped Eating Meat? An Open Letter to Vice and the Independent

 

“Protein is not important”

Diana wrote an article on that:

More Protein, Better Protein

 

“I’m going to start substituting some meals with shakes”

Diana wrote an article on that:

Food Form and Satiety – Should You Drink Your Calories?

 

I could keep going but I think that gives you an idea of what her work entails.

Here’s the best part ->

She is making her own documentary!

Kale vs. Cow

This is where we all must help spread the word. Start educating your clients because THIS IS IMPORTANT.

This documentary is going up against factory farming and promoting sustainably raised cattle. It’s busting all the myth and misconceptions that the population is fed about consuming and raising animals. This is where meat eaters and non-meat eaters need to stop fighting each other and help promote sustainability and end factory farming, the true enemy.

To learn more about Diana’s work and her documentary check out her website Sustainable Dish, and follow her on social media.

Until next time 🙂

Lucy

 

 

 

4 Times It’s OK to Let Your Clients Breathe for an Hour

“If your client’s training session looks like a rehab session, it’s no longer training” – the internet

Let’s give that quote a little bit of context.

The goal of training is to overstress the client to drive an adaptive change. With rehab, you are trying to apply the minimal effective dose that creates an adaptive change yet protects the client from digging a deeper hole.

If all your sessions are too rehabby, then your clients will have a tough time reaching their fitness goals. However, there are certain types of situations where a rehab-looking training session is warranted.

To learn when it’s okay to breathe for an hour, keep reading 😊

Calling a Training Audible

Have you ever scratched a client’s program and let them get after it on a stress-relieving 30/30 track?

To hell with a fancy warm-up that requires a lot of thinking, frontal plane shifting, and rotating. Just lift heavy shit and not think. Blow off some steam.

But is this strategy really stress reliving for someone who has a Hashimoto’s or colitis flare up? Or someone who just tweaked his or her knee? Or a person who works night shift and has slept only 6 hours the last three nights?

When these clients need to relieve stress, getting after it might dig the whole deeper for them.

You try cluster setting back squats when you’re bleeding out of your ass throughout the night. If you don’t know what I’m talking about, google what a colitis flare up entails.

While loading the system is important, it can have negative consequences on these types of clients. For overstressed clients, we must move away from system loading, and move toward restoring people. Provide an environment that promotes healing. An environment that adapts to the stressors at play.

In a perfect world, I would love for weightlifting to be my client’s largest stressor. But in the real world, I’m up against failed rehab, mismanaged autoimmune diseases, and a society that doesn’t respect sleep.

These are the clients who cancel their sessions when shit hits the fan, unless you’re a trainer who can give them a restorative session. Something that will make them feel better and eliminate cancelling as an option.

The gratitude that these people show after an hour of low level activities never gets old. It’s something they’ve never received before. Their previous trainers didn’t know how to bring the intensity down when life forced that as the only option.

So what kind of clients am I talking about?

  1. Clients with an Autoimmune Disease

Autoimmunity is on the rise, and most trainers don’t even know what it is or what a “flare up” means. Healthy people rarely develop Autoimmunity. Though we don’t know exactly why autoimmune diseases occur, they are often associated with a stressed-out body, compromised immune system, and will likely worsen with too intense exercise.

A lot of people with an autoimmune disease deal with chronic fatigue. I never knew what that felt like until last year. I dealt with intense fatigue, talking for longer than a minute wore me out. Trust me, the last thing I wanted to do was train hard.

  1. Clients with Acute Pain

In acute pain, everything becomes sensitive, even the lightest touch. In these situations, a client might put their membership on hold while they wait to heal. You think intense exercise or heavy lifting is on docket?

When in pain, the brain perceives an actual or potential threat to a body tissue. It’s up to you to find activities that are not perceived as a threat.

Do you know what’s not threating? Breathing.

To learn how I work with these people and the post rehab population check out “The Post-rehab Client who Can’t Lift”

  1. Clients who hate exercising

If you’re a trainer, chances are that exercise is probably a big part of your life and you love it. Unfortunately, many of your clients will not share your passion. Not everyone has a type A personality.

Robert Sapolsky in his book, Why Zebras don’t Get Ulcers, mentions how exercise can be great to relieve stress and boost mood, unless, you don’t enjoy it and see it at a chore/pain.

I work with a lot of people that have never been a huge fan of exercise. So when life gets super stressful, I take them through low level activities and hop them on a bike for some cardiac output.

  1. Clients with outside stressors they can’t control

This one is important!

The last three clients are people you may not choose to work with, and that’s OK. Everyone has their target market. However, we all have clients where life gets in the way.

The client who made me think of writing this article texted me last week, letting me know he had a couple nights of horrible sleep. He was up because of his son waking him up multiple times per night.

Can you imagine? Caring for a son who can’t sleep while you are running on empty, struggling with recurring illness (another issue this client has, then getting up and going through your own stressful life? Do you think maxing out on the bench would be high priority?

I can kick my cat out of my room when he interrupts my sleep. Good luck doing that with a family, busy schedule, and work.

A trainer must be able to step back and look at client’s entire life situation, and make the decision of what session this person needs.

Do they need to go all out? Or do they need to chill the fuck out?

Training should be sustainable. You’re not going to prevent someone from reaching their fitness goals by backing things up on the training floor once a month or so.

In fact, you’ll be providing a better service that takes a multifactorial approach. Training from this lens will allow you to determine when a client can be stressed to maximize results, and when they need a break before going to the next level.

Why do you think people go to things like restorative yoga or meditation? If you could offer restorative sessions along with training, you’ll diversify your skillset in a manner that can only help your training business grow.

So what kind of exercises can you do with these clients? Because breathing exercises doesn’t mean you have to stay on the ground. It just means that you’re not loading the movement as much, you’re really concentrating, and you’re increasing movement variability.

Here are a few examples:

Give these a try with the clients that don’t need added stress in their life. Which will allow them to get back to training at a faster pace.

Until next time 🙂

Lucy

 

Social Media Post of the Week- Let’s Stop Downplaying Sleep

What if the answer to your client’s problems is good quality sleep?

You’ll never know until they make it priority and stop downplaying it’s role it has on their health, performance and well-being.

Sleep is one of the most overlooked aspects in people’s lives that could be preventing them from reaching their goals, freeing themselves from disease, or living a life worth living.

I think one of the reasons people dismiss sleep is because the lack of education. Not understanding the detrimental health consequences of getting a poor night of sleep every single night.

For this week’s social I picked this extremely well written post on sleep by Justin Moore.

If your clients were aware of this information, they might start thinking about making it a priority, and their life could potentially change.

Justin’s post was too long to take a picture of so here it is:

“It’s really interesting to have a young puppy and watch his day to day behavior, especially when it comes to sleep.

He sleeps when he wants, where he wants, and for however long he wants.

He’ll sleep for 6-8 hours a night and then nap multiple times a day, sometimes for short spurts, sometimes for hours on end.

He tends to nap the most after walks or after social experiences playing with other dogs or meeting new people. This is certainly not by accident as sleep is the time when we process, consolidate, and store new memories and experiences, something that a young organism has to do quite frequently.

The fact that he naps so much also doesn’t have anything to do with him having nothing better to do. Sometimes he’ll fall asleep sitting up or pass out even when someone is home and offering to take him outside, which is probably his favorite thing ever.

To put it simply: it is clear that left to their own devices, animals will sleep quite often and very regularly, throwing a serious wrench into the notion that we’re only meant to sleep at night, or even more ridiculous, that we don’t need much sleep to function.

Watching his behavior, it becomes even more clear to me what an incredible mismatch humans have created between our physiology and our behavior.

Drago never fights sleep. He doesn’t seem bothered by the idea that he might be missing out on something while he sleeps. I’ve never seen him take stimulants to stay up later, pull all nighters for no apparent reason, or tell any of his friends that they’re lazy for going to sleep earlier or taking naps in the middle of the afternoon.

Nature has never faced the problem that humans have created: we have a large and highly-influential cortex that has allowed us to override our evolutionarily-selected need for sleep, and even convince society as a whole that sleep is a waste of our lives and a behavior demonstrated by those that are too lazy to work.

In fairness, Drago is not going to be writing symphonies, sending other dogs into space, running billion dollar enterprises, or solving the mystery of life itself.

But, we can probably take a lesson from him, and recognize that across the animal kingdom sleep has survived millions of years of evolutionary selection and is a critical pillar of health, wellness, and performance. We need to stop treating it as an afterthought, a nuisance, and a sign of laziness.

We need to appreciate that sleep impacts:
1. Hormones like testosterone and growth hormone — people have looked for performance enhancing supplements to boost levels of these hormones forever. Instead of trying to boost these hormones with supplementation, go to sleep, it’s a critical period for both of them.

In fact, men who sleep 5-6 hours per night have testosterone levels of someone 10 years older than them (Matthew Walker).

2. Muscle growth & tissue repair — sleep is the most potent recovery tool there is for athletes and weekend warriors who want to get bigger and stronger alike.

3. Appetite & the types of foods you decide to eat — deprivation leads to greater consumption of sugary, carb-rich foods. Trying to lose weight and adopt good eating habits? Without sleep you’re screwed.

4. Blood-glucose regulation — healthy people show pre-diabetic blood-glucose regulation after 5 nights of restricted sleep.

5. Immune function — 70% reduction in immune cells that specialize in killing cancer cells after ONE NIGHT of sleep loss.

6. Stress & inflammation – want to up-regulate your stress response and live in a chronically sympathetic and inflamed state? Deprive yourself of sleep. Bad, bad news.

7. Learning, memory, skill retention, & cognition — research shows if you don’t sleep after learning new information or a new skill, you will show no improvement in the skill or retention of the information over baseline when retested. Without sleep, your brain cannot put new memories away for long-term storage.

8. Creativity & Problem Solving — research has also shown that a night of sleep allows people to gain insight into the most efficient way to solve a problem that they were never told was there. It seems that during sleep the brain is actively going through information, searching for patterns, and analyzing it from new perspectives. Those who are sleep deprived are unable to detect the trick to solving the problem that those who were allowed to sleep figured out.

9. Time to exhaustion — your conditioning may get up to 30% worse after one night of restricted sleep.

10. Attention & responsiveness — reflexes and reaction times very quickly become that of someone who is intoxicated in the face of sleep deprivation or sleep restriction.

11. Brain health — sleep is when your brain clears out toxins that are implicated in devastating diseases like Alzheimer’s. In fact, long-term sleep restriction is beginning to be seen as a major risk factor for developing this increasingly common disease.

The list goes on and on. Lets change the paradigm and look at sleep as the vital part of life that it is. Your athletic performance, fitness and body composition goals, ability to produce quality work, capacity to learn and make new memories, and long-term health are all dependent on the quantity AND quality of your sleep.”

For more awesome info, follow Justin on social media!

Until next time 🙂

Lucy