We have a CrossFit gym so we can advice you effectively on which resistance bands are best used for different users and different CrossFit exercises.

Resistance bands are most often used for beginners to develop the strength for the full movement. If you want to cover most users I recommend the purple resistance bands for light users, then the green for intermediate and the blue for heavy/ weak individuals.

Check out our full range of CrossFit Equipment in the UK.

They are great for speed, agility, co-ordination and also require concentration. Add to this there are loads of different combinations so you can keep your training fresh with your clients.

You can add other exercises in these drills as a rest between each set like press ups, crunches or the plank.

Cone exercises – Box drill 1

This drill should be done at full speed, and develops acceleration and change of direction. Sprint to cone 1 and back, then cone 2 and back then cone 3 and back then right round. Have a 15 second rest and repeat.

Cone exercises – Box drill 2

This cone exercise should be done at full speed, f0llow the arrows above.

Cone Exercises – Box drill 3

A nice progression on the previous cone drill, just add an extra full lap of the cones to finish.

Cone exercises – Agility Diamond

This cone drill will develop agility and acceleration in all running planes. The drill is done facing the same direction the whole time and is timed. You must touch each cone you pass. Follow the following order of cones 1-2, 2-3,3-5,5-3,3-1.

Cone exercises – Triangle drill 

A simple drill with plenty of running. Run to the first cone and back, then the second and back and finally right round the triangle.

Cone exercises -Cone turn and sprint

This cone drill is competitive so people tend to go flat out on this one. Time how long it takes your client to turn all the cones over, however you have to run to each end between turning each cone.

Cone exercises – Cups and Saucers

This game requires 2 teams of any number from 1 upwards. One team has to turn the cones upside down, the other has to put them the right way up. The game lasts for 1 minute and the winner has the most cones facing their way. Repeat the game if you want to play best of 3 or 5.

Again, this is great fun and really burns a lot of energy.

Cone exercises – Shuttle runs

This is a nice and simple test, but it will really push even the fittest athlete.

First sprint to the first cone and back, then the second and back and then the third and back. To add to this test you can make them lay down each time on the first cone.

Cone exercises – T-test

The t-test is a great way to determine someone’s agility at speed.

First layout the cones as shown in the diagram above. The t test is designed to measure lateral speed as well forwards and backward speed. So ensure you are facing in the same direction (from A-B) through out the test.

1. Start at cone A facing cone B, start the stopwatch
2. Sprint to cone B and touch the base of the cone with the right hand
3. Laterally Shuffle to cone C and touch the base of the cone with the left hand
4. Laterally Shuffle to cone D and touch the base of the cone with the right hand
5. Now Laterally shuffle back to cone B and touch the base of the cone with the left hand.
6. Finish by running backwards to cone A, and stop the stopwatch as they pass A

Check out more detail on the T test in our fitness testing library:

The T Test

Cone exercises – Cone slalom

This is a great drill for agility and speed.

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You only need to go to 1 good network a week if done properly, and that is more effective than 1000 leaflets and 50 cold calls.

What is business networking?

Firstly I’ll give you a bit of an introduction to networking and why you must be doing it.

A business network is full of local business men and women who are keen to promote their businesses. Compare this to cold calling businesses, for example:- If you go to a local hairdressers (which is a good idea by the way) and ask them to promote you, they aren’t there to network they are there to work so it is tough to get them to agree to put your poster up and actively promote you.

The aim of building a network is to build a team of people who actively promote your business to people they speak to, a good networker wants to be able to help people. So when someone mentions they want to get fit, they will mention you.

Especially if you are recommending them to all of your friends. This will make them want to recommend you and this is how networking works, the networking mantra is “givers gain”. So if you meet a good plumber and electrician and your friend asks you for advice then you can happily help them.

A massive bonus of networking is you will learn a lot about business and how to promote and grow your business. You will also have people to inspire you with energy and bounce ideas off.

What to do in a business network

At networks the two goals are:

• To connect with people
• Infuse them with energy and confidence

That’s it, but it’s not as simple as it sounds. To genuinely connect with someone you need to:

1. Be interested in them, and their business

So remember their name. Write a full list of names and a description of them and what they do after each network.

2.  Follow up on each contact made

Contact them afterwards, just an email is fine, but be sure to mention something memorable you talked about and preferably their business. If they ask you a question make a note and send them some info on this.

3.  Organise a 1:1 meeting with them.

The 1:1 meeting is invaluable you will learn more about their business and teach them more about yours. After this you will have a new contact who can talk about you to their contacts.

4.  To be really good you need to be sending the people in your network work.

They will then work really hard to send you work. This however isn’t essential and don’t be put off by this as if you get the other 3 points right you will be fine.

So the goal at networks isn’t just to meet as many people as possible, definitely not. It’s to connect properly with a few.

As a personal trainer or fitness proffessional you should also infuse them with confidence and energy, be passionate about what you do. All business people who are serious about what they do should have a pt, because we will help them to have more energy at work, be able to switch off better after work. Live longer, ache less and much more.

If you’re passionate about this and the benefits of exercise you will inspire them and they will want to use your services and recommend you.

Dress code? Sit and tie? No way! Bright sports gear, you will stand out and it’s your work gear so that’s fine.

Your networking message should be along the lines:

These have worked well for me and my team of personal trainers.

“You can’t fit more hours in the day but you can fit more energy in the day, I will help you to increase your energy levels so you are able to concentrate for longer periods …..….”

“Get rid of the afternoon slump… correctly balancing your diet and energy levels will mean you can carry on working intensely throughout the day”

“The benefits of exercise don’t just stop at physical energy gains the real gains are made in mental energy capacity and a feeling of well being….”

If networking isn’t working for you, then I guarantee you’re not passionate about your message, you are also very likely not following points 1,2 and 3 and just turning up to meetings and chatting to as many people as possible. A good networker is impressive. If you follow this simple plan you will reap the rewards.

If you like this article, you might also find the following useful:

How to find clients

Effective ways to find clients

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What the bleep test measures:

The bleep test is one of the most widely used fitness tests, it measures your cardiovascular fitness and gives a value for your Vo2 Max ( see below).

Ideal for testing the fitness of sports teams, groups and also athletes.

The bleep test is also know as the multi stage fitness test or beep test.

Procedure

Very simple procedure with minimal equipment. All you need is 2 cones or markers and the bleep test CD.

Place the 2 cones 20m apart. It is also done at 15m apart, but this will really effect the levels you achieve so stick to the 20m if you can.

The test starts when you hear 3 consecutive beeps and “start of level one”. You must reach the other cone before the next beep, and continue this until you can’t keep up with the beeps. Or you miss 3 beeps in a row

Bleep test Normative data

The following is normative data for the bleep test scores, we have also added bleep test scores required for the army, Royal marines, top athletes and the highest recorded score

Whilst it is widely talked about that many athletes have completed the bleep test. This will not be the 20m bleep test as it goes up to level 22, On level 22 you are covering 20m 16 times in 60 seconds, that’s 3.75 seconds for 20m this basically equates to:

320 meters in 60 seconds coming to a complete stop 16 times. Sounds extremely tough on its own but if you add this to the fact you have just completed 21 other levels on the bleep test you can see why it is almost impossible. What I believe has happened is individual footballers and other athletes have won the bleep test at their club. This has then been misinterpreted to “completed the bleep test”.

Interpreting your bleep test results

A good indication of what the bleep test score means can be given using your VO2 Max:

What is V02 Max

Your Vo2 max is a measurement of how fit you are. Your Vo2 Max shows the maximum amount of oxygen your body can consume while exercising. It is measure in milliliters per minute and this represents how much oxygen in milliliters your body can consume in 60 seconds per kg of body mass.

Tips to improve at the bleep test

I personally really enjoy the bleep test and I got up to level 15, my target is to reach level 16.

I find there are a few small tips you can master to increase your level:

Bleep test tips 1, Bounce:

Don’t waste energy, the majority of your energy in the bleep test is used accelerating back to speed at the start of each level. Your muscles and ligaments can behave like a spring loading and springing off as you turn, this will save you a lot of energy so make the turn Sharpe and explosive, using this.

Bleep test tips 2, Recovery:

Recovery is also key , the bleep test is constant so a method for recovery is important so you don’t burn out on the simple levels. Again after you spring off on the turn, quickly accelerate with 4 quick strides, then relax and jog the rest of the 20m.

This will mean you won’t be chasing the beep for the whole of the 20m and allow your muscles and body to relax.

Compare this to someone who turns and gradually accelerates up to the beep at the following and only to turn and do the same again and again. I am sure you can see why the spring and the quick 4 strides is a much better method.

Bleep test tips 3, Alternate:

Alternate legs, you turn on at lower levels and use whatever feels best when it gets tough.

A 2 foot turn is a great way to spring off at the higher levels, you do this by landing on both feet (with your feet staggered) at the cone and springing back.

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The Tornado ball is very unique piece of exercise equipment, designed specifically to develop rotational power. Tornado ball training also massively improves core and shoulder control and strength specifically in off balance rotation.
This makes the tornado ball Ideal training specifically for shoulder stability under force and through rotation. This will reduce rotator cuff injuries and more.

The tornado ball however is not for beginners not used to the sudden forces it will impart, tornado ball training requires a basic level of core and limb stability, so build up to it if you’re just beginning or just back into functional and power training.

What the Experts say about tornado balls
Paul Chek is one of the top functional training specialists, he is an advocate of the tornado ball and its benefits. Also Back specialist Dr. Stuart McGill says the benefits of using the tornado ball: Because the ‘ball is moving and the exerciser is doing everything in his power to not rotate. ‘ ’ we’re training the anti-rotator function of the core versus the rotator function. The core musculature is forced to stabilize against an aggressive rotary force and collision. An advanced exercise, but a beneficial one”

Tornado ball exercises:

Tornado ball Wall Chop
This tornado ball exercise will really develop rotational power, and is ideal for swinging athletes specifically golfers, Tennis, Cricket, Baseball, and all racquet sports.
First find a strong wall, Stand about 1/2 a meter in front of the wall. Bend your knees slightly and draw in your stomach bracing your core. Make sure you have 2 hands on the rope and explosively slam the ball from side to side across your body.
The aim of this tornado ball exercise is to increase explosive power so you should aim to do this for a maximum of 10 seconds then allow 2 minutes between each power set. Aim to do as many wall chops as you can in 10 seconds.

Tornado ball Wall chop video:

Tornado ball supine lateral chop
Again like the wall chop this tornado ball exercise will develop rotational power, it will also really target the abdominals. This exercise is ideal for grappling athletes like wrestlers, martial arts and rugby players.
Start sitting on the floor, in the V position. So with your back upright your knees slightly bent and your feet on the floor. Draw in your abdominals for control.
Take a strong grip on the ball and slam the tornado ball across your body, alternating from side to side.

Tornado ball Kneeling 3 point chop
This Tornado ball exercise focuses on core and shoulder control both in forward flexion but also in rotation. This exercise is not to sport specific but the strength and stability gains are ideal for most athlete, particularly those exposing their arms and shoulders to contact.
Start by kneeling, your body should be upright. Make sure you have a firm grip of the tornado ball with both hands. Now rotate the ball under your left shoulder then over the shoulder into a slam directly in front of you, now using the bounce of the tornado ball swing the ball over your right shoulder slam it behind you and then using the bounce again swing it back to the centre and repeat for the left.
This exercise is about power and form so continue at maximum intensity until you slow down. Then rest for 2 minutes.

Tornado ball Figure of eight
This Tornado ball exercise develops on rotational power and control, Its biggest benefit is in shoulder stability and control under force making it ideal for most athletes however it is sports specific for swimming, Tennis, Kayaking, canoeing.
Start standing with the tornado ball in both hands, Swing the tornado ball under your left shoulder using the momentum of the ball to swing it round the back of your shoulder and over your head. Now keeping the arms out stretched bring the tornado ball across your torso and down outside your right knee, and repeat swinging it over your right shoulder, above your head and across and down outside your left knee.
Repeat the exercise focusing on control to start with and once your form is perfect bring in power.

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The stork test is designed to test your ability to balance in a static position. It not only tests your balance but also your balance endurance.

On top of this the test will highlight balance issues which should be addressed. If you have week balance on one foot you must work to balance this as this can cause a you to become injury prone.

Stork test procedure

You only require a stop watch to perform the stork test. You will also need to be barefoot.

• Stand on one leg placing the base of your other leg on the inside of your knee.
• Now go up onto the ball of your standing foot.
• Once in position start the stop watch.
• When your foot moves from your knee or you lower your heel to the ground the test finished and you stop the stop watch.
• Now rest for 2 minutes minimum and repeat the test on the other leg.

Stork test results:

Table is for 16-19year olds performing the stork test. But it’s a good point of reference and we should be aiming to compete with these youngsters up until 39 at least. No excuses!

The Stork test is a balance test, it is often mistakenly called the stalk test.So if your looking for the stalk test check this article out.

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The t-test is a great way to determine someone’s agility at speed.

The t test is a very simple fitness test to do and requires very little equipment. Just 4 cones a tape measure and a stop watch.

The T test tests their agility, by measuring how quickly they can change direction accurately. The more agile the subject the quicker they can complete the t test.

T-test procedure

First layout the cones as shown in the diagram above. The t test is designed to measure lateral speed as well forwards and backward speed. So ensure you are facing in the same direction (from A-B) through out the test.

1. Start at cone A facing cone B, start the stopwatch
2. Sprint to cone B and touch the base of the cone with the right hand
3. Laterally Shuffle to cone C and touch the base of the cone with the left hand
4. Laterally Shuffle to cone D and touch the base of the cone with the right hand
5. Now Laterally shuffle back to cone B and touch the base of the cone with the left hand.
6. Finish by running backwards to cone A, and stop the stopwatch as they pass A.4

T-Test results

The following table gives you the agility test times for the population. So it will give you a good indication of how agile you are based on your t test results.

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Medicine ball throw test is a great fitness test for testing an individuals throwing power.

There are two basic medicine ball throw tests.

Medicine ball chest throw – measuring the maximum distance you can through a medicine ball from a stationary position.

Medicine ball slam – measuring the vertical height of the bounce

Medicine ball chest throw test procedure:

Usually perform this fitness test as the best of three attempt. With at least 30 second rest between each.

1. Standing behind a marked line with feet shoulder width apart
2. Squat down with medicine ball on your chest and hands
3. Stand and throw the medicine ball as far as you can.

The measurement is taken between the line and the point were the medicine ball first lands.

No statistics are available for this so scoring is done by how much your power improves over time.

Medicine ball slams procedure:

Usually perform this fitness test as the best of three attempt. With at least 30 second rest between each.

Must be performed on a consistent surface like concrete or stone. Grass will vary depending on moisture content.

1. Standing with feet shoulder width apart and medicine ball held above head in both hands.
2. Slam the medicine ball down as hard as you can.

The measurement is taken between ground and the maximum height the ball reaches.

No statistics are available for this so scoring is done by how much your power improves over time.

You’ll also like:

Check out our range of high quality Medicine balls, they have a great grip and are perfect for slamming.

If you like this you will definately like our article on medicine ball exercises.

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This jump measure the clients total distance covered over three maximum effort jumps performed in sequence.

Standing  triple jump tests is a great fitness test to assess some ones explosive  leg power. Along with their balance and co-ordination.

Warning, power testing uses our bodies maximum power out put and puts large stresses through joints and muscles so it should only be done after a thorough warm up and on those used to exercising. Power testing is not appropriate for all clients. It should not be used on clients who are injured, pregnant, hypertensive or have just begun exercising.

How to perfrom the standing triple jump test

1. Stand with your toes, feet shoulder width apart, behind a marked line in the floor
2. Squat down bringing chest towards knees swinging arms back, come into a deep or half squat.
3. Once you reach the above position instantly jump forwards swinging your arms to propel you
4. Land on one foot and jump forwards as far as possible on to the other foot
5. Power forwards off this foot as far as possible landing on 2 feet.
6. This is the final point, taken from were the heels landed.

CMJ standing triple jump test results

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Standing jump tests are a great way to assess some ones explosive leg power. Standing jump tests are also a very consistent fitness test which can be repeated very easily and with very little fitness testing equipment.
Warning,

power testing uses our bodies maximum power out put and puts large stresses through joints and muscles so it should only be done after a thorough warm up and on those used to exercising. Power testing is not appropriate for all clients. It should not be used on clients who are injured, pregnant, hypertensive or have just begun exercising.
How to perform the standing broad jump test
There are two methods for performing the standing broad jump the CMJ countermovement jump and the squat jump.
The squat jump is a static hold then jump, were as the CMJ uses the elasticity of the muscles to preload and release during the movement achieving better results. It is also a more realistic measurement of what we would achieve in sport since we will naturally utilize the elasticity of muscle in this way.
CMJ board jump procedure
Usually perform this fitness test as the best of three attempt. With at least 2 minutes rest between each.

1. Stand with your toes, feet shoulder width apart, behind a marked line in the floor
2. Squat down bringing chest towards knees swinging arms back, come into a deep or half squat.
3. Once you reach the above position instantly jump forwards swinging your arms to propel you.

Measure the distance between were the marked line and the point were your heels landed.
Static broad jump Procedure
Exactly the same as above but with a 2 second pause at the squat.

CMJ standing board jump test results:

The following table can be used to asses your standing broad Jump test resulst using the CMJ technique.

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There are hundreds of medicine ball exercises, medicine balls allow the user to perform functional off balance exercises. Medicine balls shape and composition means you can throw them, drop them, lift them and use them as a very challenging platform to exercise on. Medicine ball exercises are very dynamic, challenging and are great fun, ultimately they bring us back to our instinct with a ball to play.

Medicine ball wood chop

Unlike the cable wood chop (see diagonal medicine ball wood chop) this medicine ball exercise start with the medicine ball over head and finishes in a squat with the ball swinging between the legs. Bringing the medicine ball down in a chopping motion as if chopping a log in front of you.

Really straight forward medicine ball exercise, I recommend using this one as a dynamic warm up leading into so multi-planned exercises.

Diagonal wood chop

Really simple but effective medicine ball exercise. It’s a large compound exercises so it uses a lot of energy and core strength.

Like chopping a tree you start with the ball overhead to your right fully stretched upright, then squat down and bring the ball across your body and down to the outside of your left knee, in chopping motion. Then reverse this back up to the starting position. Keep your head up and eyes forwards through out this medicine ball exercise. Check out the video below to master your diagonal wood chop technique.

Medicine ball press ups:

Medicine ball press ups are tough and great for building up your shoulder stability, strength and proprioception.

1. Single arm – First the single arm medicine ball press up, start with one hand on the ball, perform a press up and at the top of the press up roll the ball across to your other hand and repeat on this hand.
2. Two medicine balls – the next level of progression is press ups with both hands on separate medicine balls. This is a significant step up, also try wide and narrow grip medicine ball press ups.
3. Two hands one ball – Really push yourself by going for both hands on one ball during a press up.
4. Now try this exercise with 3 medicine balls, one on each hand and one for your feet.

Single arm medicine ball press up video

Two medicine balls press up

Medicine v-sit ball twists:

A tough abdominal medicine ball exercise, really challenges your abs and obliques when done correctly.

Two levels for this medicine ball exercise first with your feet on the ground and second with your feet in the air. It is really important to have good form during this medicine ball exercise or your not going to get the full benefit and your going to be developing bad habits.

Your main focus should be on keeping your back straight and sitting on the base of your back side really pulling your abs in to lock that position, it is very tempting to perform this exercise with a slightly rounded lower back sitting on your lower back.

Now maintaining a straight back lean back 30 to 45 degrees and twist the ball from left to right, keeping your head facing forwards. Really focus on slow control and perfect technique to make this most effective.

Medicine ball slams

This is my one of my favorite exercises, so its definitely my favorite medicine ball exercise. It is an explosive power exercise and should be used to push someone until they have run out of power meaning it is a great exercise to raise someone’s heart rate fast and get them breathing hard. It is also a great stress reliever.

Medicine ball lateral slams:

Great exercise much like the medicine ball slams however it adds in the added dimension of twisting. Making this medicine ball exercise work your lateral core and arms.

Start with the medicine ball centrally at chest height, bring the ball over your head and left shoulder then swing the ball over your head reaching out until your arms arm stretched out to your right inline with your right shoulder and release the ball slamming it down vertically here. Catch and repeat. You should aim to have the control to do this medicine ball exercise without moving your feet.

Medicine ball squat and throw

Another large compound medicine ball exercise, it can be done on your own on a wall or with a partner.

The focus of this exercise should be on performing a good squat and using the squat to power through the arms to propel the ball as hard and explosively as possible.

This exercise will not only increase power it will also train you how to coordinate your whole body to generate power efficiently.

Start with the medicine ball in both hands  on your chest, squat down keeping the ball on your chest. Power out of the squat pushing the ball away with your arms as you straighten your legs. Catch and repeat.

Medicine ball twist and pass

This medicine ball exercise is ideal training for racket and passing sports. It will really strengthen and increase your power in lateral rotation. The twist pass can be done on your own against a wall or with a partner.

There are two variation on this exercise, one with static legs the other incorporating a slight squat into the movement (demonstrated in the video below).

Start and continue to face the direction of the pass through out this exercises. Start twisting  the ball away from the direction of pass as far as possible with the medicine ball in both hands. Then powerfully twist the ball through using your arms and torso releasing the medicine ball with your arms and torso twisting towards the direction of the pass. Concentrate on maximum power on each pass.

Medicine ball lunge and twist

The medicine ball lunge and twist is good medicine ball exercise to increase the challenge of a lunge. It’s a good exercise for knee stability and balance. It really works the glutes quads and the twist works the abdominals and core control.

Start with the medicine ball in both hands at waist height, standing tall with feet together. Now lunge forwards with your left leg make sure your stride is long enough so that when you lower into the lunge your front knee to 90 degrees and also your rear leg to 90 degrees. Next at the base of the lunge pause briefly for control and then twist the ball and your torso including head over the front knee, twist back to the centre stand and repeat on the opposite leg.

Key point to focus on are control and stability, rushing this medicine ball exercise will decrease the amount of control and balance required.

Medicine ball reverse lunge

This is a great medicine ball exercise to challenge the glutes and quads, it is also great for knee alignment and stability, when done correctly.

Start with the medicine ball in both hands at waist height, standing tall with feet together. Now transferring all your weight to your left leg reach the right leg behind you until your left leg is bent at 90 degrees. Tap the right toe down then stand focusing on using your left leg and glutes.

Medicine ball toe taps:

This is a great non impact cardio exercise which requires control and agility. I add these into most medicine ball circuits. Firstly it is important to only tap the medicine ball and maintain your weight over your hips. Nice and simple medicine ball exercise just stand behind the medicine ball. Start with one foot resting on the ball and now alternate. The aim is to do this as quickly and delicately as possible. Aim for 100 in under 60 seconds.

Medicine ball Turkish get ups

Medicine ball Turkish get ups are even tougher than traditional Turkish getups using kettlebells. This is because you can’t grip the ball and instead have to balance the medicine ball throughout the exercise.

I’ll go through the method using your right hand.

1. Start Laying on you back
2. Bend your right leg at the knee, extend your arm fully with your wrist and elbow straight. Through out the whole movement keep arm fully extended above head keeping eyes fixed on the medicine ball.
3. Drive right foot down twisting onto left elbow
4. Then straighten left arm taking weight on left palm and right foot.
5. Twist onto left knee.
6. Now transfer weight off hand onto right foot and left knee into lunge position
7. Then stand up.
8. Now reverse this exactly until you are laying flat again with the medicine ball directly above you with a straight arm

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Standing jump tests are a great way to assess some ones explosive  leg power. Standing jump tests are also a very consistent fitness test which can be repeated very easily and with very little fitness testing equipment.

Warning, power testing uses our bodies maximum power output and puts large stresses through joints and muscles so it should only be done after a thorough warm up and on those used to exercising. Power testing is not appropriate for all clients. It should not be used on clients who are injured, pregnant, hypertensive or have just begun exercising.

How to perform the vertical jump test

There are two methods for performing the standing jump the CMJ countermovement jump and the squat jump.

The squat jump is a static hold then jump, were as the CMJ uses the elasticity of the muscles to preload and release during the movement achieving better results. It is also a more realistic measurement of what we would achieve in sport since we will naturally utilize the elasticity of muscle in this way.

CMJ vertical jump procedure

Usually perform this fitness test as the best of three attempt. Wait at least 2 minutes rest between each Vertical jump.

1. Stand close to a high smooth wall.
2. Apply chalk to fingertips of hand to be used as marker
3. Start with feet flat on floor, reach as high as possible and make chalk mark on wall (point A)
4. Dynamically squat down bringing head towards knees and throwing arms backwards
5. Once you reach the above position instantly jump upwards raising the arms to the the highest point and touching the wall (point B).
6. Measure the distance between point A and B.

Squat jump procedure

This is identical to the above test but with a 2 second pause at the base of the squat. This will remove any elastic response from the muscles that can assist in the vertical jump.

CJM – Vertical jump test results:

Use the following table to assess your vertical jump test results.

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The plank test is a great indicator of core and back strength, and one of the best and simplest fitness tests to use. It is really simple and only requires a stop watch.

The plank test procedure

Plank test procedure

The subject can hold the plank, with their arms separated. There back and legs must be straight at all times. The minute their back lowers or raises out of the position the test stops.

The plank position and tips

I am currently training to attempt to break the world record for the plank so I have some good tips. Firstly with the plank position you must ensure your lower back is in the correct position and not overly arched, tense your glutes and abs to maintain your lower back position.

To improve your plank time, I find distracting myself by counting slowly backwards from 100 really helps. This stops you from focusing on the time which you can’t control and instead you focus on a number which you control.

Plank test results

The following table will give you a good indication of what you plank test results mean.

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The purpose of the grip test is to measure the maximum grip strength of the hand.

Grip strength fitness tests give a good indication of a person’s overall strength, this is because people don’t tend to train grip strength specifically so the test will give a valid estimate of your overall strength.

Grip strength is also often a limiting factor in weight training, grip can tire quickly and will really limit the amount you can lift once it is gone.

Grip test procedure

It is important to maintain a consistent procedure with no movement, as this can greatly improve the tests score.

You will need a hand grip dynamometer.

Hold the dynamometer in your hand, with your arm straight down at your side. Squeeze your hand as hard as you can for around 5 seconds.

Grip test results

The grip test results are normative data. Which will give you an good indication of how your grip test results measure up to the population.

Improving your grip strength

The grip is often the first point of fatigue for weight training, and so by increasing your grip strength and endurance you will be able to lift heavier weights and train harder.

Fat gripz have been designed specifically for this purpose, they come highly recommended and work.  Check out :

Fat gripz

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The 2 minute sit up test is a great way to measure someone’s endurance, in their abdominals.

The sit up test is widely used and is used on the fitness tests for the army and royal marines. So this is a great way to give you an indication of your fitness levels.

Sit up test procedure:

The test is done using full sit ups, this means they are sitting right up to the knees. You are allowed to hold the subjects feet during this test.

It’s a very simple test just do as many sit ups as you can in 2 minutes.

Sit up test results:

The entry requirements for the army are:

50 sit ups for men

50 sit ups for women

For me and my clients the main benefit of the sit up test is noting what levels you can achieve and then working hard for 4-6 weeks then reassessing and seeing the improvements.

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The 2 minute press up test is a great fitness test to measure someone’s strength and endurance, in their triceps and chest.

The press up test is widely used and is used on the fitness test for the army and royal marines. So this is a great way to give you an indication of your fitness levels.

Press up test procedure:

The press up test is done using full press ups and lowering your chest to fist height. I suggest using a boxing glove to measure this distance.

It’s a very simple test just do as many press ups as you can in 2 minutes.

Press up test results:

The entry requirements for the army are:

44 for men

21 for women

The main benefit of these tests is noting what levels you can achieve and then working hard for 4-6 weeks then reassessing and seeing the improvements.

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The 1.5 mile run test is one of the most simple and effective fitness tests. The test is a timed 1.5 mile run and by analyzing your time with normative data (below) you can provide a valid measure for aerobic your capacity, however you need to be at near maximum effort to achieve this.

For this reason at least 6 weeks of aerobic training is recommended prior to attempting the 1.5 mile run test.

The official cooper 1.5 mile run test is performed on a treadmill using a 1% incline, however this really is an unnecessary constraint so 1.5 miles outdoors is perfectly fine.

Who uses the 1.5 mile run test:

The 1.5 mile run test is widely used , the army and marines use a 1.5 mile run test as an entrance criteria.

You have to perform the following:

Army 1.5 miles 10.5mins for male 13mins  for female

The Royal Marines:

1.5 mile run in under 12.5mins

Then after 1 minute rest

Do a second 1.5 mile run in under 10.5mins

1.5 Mile run test results

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Measuring body fat percentage is a good way to get an indication of someone’s  body fat. However it is important to know that all the tests are only an approximation. There is no 100% accurate method for measuring someone’s body fat percentage.

The best two methods available to a personal trainer or fitness professional is:

• Calipers Body fat %
• Electronic body fat %

Measuring body fat% using calipers

The skin fold calipers measure the thickness of a fold of your skin and its underlying fat. By taking skin fold measurements at four specific sites on the body you are able to estimate the body fat %.

When using the calipers first pinch the skin with your free hand and with out releasing the hand measure the skin fold with the calipers.

Be consistent with all your measuring techniques, come up with a method and stick to it.

Skin fold measurement positions for calipers:

1. Triceps – Take the measurement halfway between the elbow and the top of the arm, measure the mid way point accurately with a tape.
2. Biceps – again taken halfway.
3. Sub scapular – taken just below the shoulder blade at a 45 degree angle
4. Waist – This is taken just above the protrusion of the hip bone (the iliac crest)

Body fat % results table

Not total up the number if millimeters of skin folds across all 4 points you measured above. Use this number plus the age and gender of your subject to determine a accurate estimate of their body fat % from the tables below:

Measuring the body fat% using an electronic tester

This method is very straight forward and the machine will usually talk you through it. It works on electrical impedance and is an accurate method for estimating body fat %.

I will talk you through using the bodystat 1500 which is one of the best in the industry:

First connect the electrodes, this is really simple and you add two to the wrist and to the ankle. Next follow the instructions on the machine, I recommend watching the following video.

http://www.youtube.com/watch?v=8I3nau7MNxA&feature=player_embedded#at=157

What does your Body fat % mean?

The following table will give you a rough idea of what your body fat % means. But remember use common sense when interpreting your body fat % results.

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Blood pressure is a measurement of the pressure exerted by the circulating blood on our blood vessels. In each heart beat the blood pressure varies between the maximum (systolic) and the minimum (diastolic) pressure. Blood pressure is usually expressed as diastolic over systolic e.g. 60/120.

Blood pressure is usually measured on the upper arm on the inside of the elbow which is the Brachial artery.

How to measure blood pressure using a sphygmomanometer

There are two types of sphygmomanometer  a manual which we will be detailing here and an electronic which is very simple to use.

Manual sphygmomanometer

1. First ensure your subject is properly relaxed, stress and exercise will likely increase blood pressure and we are looking for a resting blood pressure. So allow them to sit for 2-5 minutes and relax.
2. Next strap the cuff to across the lower part of their upper arm above the elbow. Make the tension in the strap comfortable to start, but tight enough so it won’t slip. Also ensure there is no clothing in between the cuff and the arm.
3. Using  the stethoscope place the head over the brachial artery and apply light pressure. The brachial Artery is located centrally on the inside of the arm (the opposite side to the elbow and inline).
4. Using the rubber bung inflate the cuff until you no longer hear the heart through the brachial artery, approximately 200mmHg on the pressure gauge.. This will mean you have cut off circulation.
5. Using the pressure valve on the rubber bung, deflate the cuff slowly until you hear a thumping sound (The clinical name for this is “Korotkoff sounds”) The systolic pressure is the reading from the pressure gauge at this point.
6. Again allow the cuff to deflate until you hear a second set of whooshing sound (The clinical name for this is ” 4^th Korotkoff sounds”)) this means you are close to the Diastolic blood pressure, when the sound fades to silence this is you’re the diastolic pressure.

Blood pressure results

The table below gives an indication of what the blood pressure results mean.

Again ALWAYS remember the subject must be relaxed when you take the readings as this will significantly effect the results.

If the blood pressure is high or Low it is strongly advisable to consult a medical proffessional before engaging in exercise. It is very likely they will encourage exercise, however it is always best to check.

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There are 3 common measurements which can be used to determine lung capacity and flow rate.

1. Forced vital capacity FVC – the amount of air you can exhale with force after you breath as deep as possible.
2. Forced expiratory volume FEV  - the amount of air you can exhale with force from 1 breath.
3. Peak expiratory flow (PEF). This measures how quickly you can exhale.

These can be simply measure using a spirometer and a peak flow meter.

Both the spirometer and the peak flow test are very simple to use. Instructions will vary slightly on how to use them.

How to use a peak flow meter:

1. Firstly take a few practice breaths warming up the lungs. Breath out as much Air as possible and then breath in as deeply as possible.
2. Breathe in a deep breath and place the peak flow meter to your mouth.
3. Forcefully exhale as much air as possible, and really blow through the meter.
4. I recommend repeating this 3 times and taking the maximum value.

Peak flow results Table:

How to use a Spirometer

The method is very similar to the peak flow meter, however you must breathe in as deeply as possible and expel all (as much as you can) the air from your lungs.

1. Firstly take a few practice breaths warming up the lungs. Breath out as much Air as possible and then breath in as deeply as possible.
2. Breathe in as deeply as possible and place the spirometer to your mouth.
3. Forcefully exhale as much air as possible, continue to breathe out as much air as possible.
4. I recommend repeating this twice.

Spirometer Results table

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Measuring your own or clients circumferences are the most effective method for assessing how your body shape is changing with your training.

If weight loss is your clients goal it is very likely their real goal is inch loss. Even if it is weight loss, it is likely to be fat loss they are after so measuring body mass is not an accurate reading for fat loss since it doesn’t take into account muscle gain. If it is Fat loss specifically I also recommend doing body fat %.

Clients working hard on a weight loss program will loose inches in just 6 weeks. This is very satisfying.

How to measure body circumferences:

Consistency in your measurements is critical if you and your clients are going to believe the results.

1. Ensure no pressure on the measuring tape, just ensure you remove all slack.
2. Be consistent with your measurement points.
3. Get your clients to hold the tap and spin. This will save you a lot of effort and make it much simpler.

To get the best over all reading of body shape I suggest the following areas:

Waist – Taken from Belly button and around.

Abdomen- Taken 3cm above belly button and around.

Back side: standing side on it is taken from the largest point on the back side.

Chest: across the nipples and around.

Bicep: First measure the length of the upper arm and take the measurement around the bicep at the mid way point.

Thigh: Optional, first Measure up from the top of the knee cap, then the measurement is taken around the leg.( record how far up for next time.)

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We aim to compile a comprehensive list of kettlebell exercises with Videos and descriptions:

Kettlebell exercises list

Kettlebell swing

Kettlebell windmill

Turkish get up
Kettlebell clean
Kettlebell press
Kettlebell renegade row
Kettlebell side plank

Kettlebell side plank and row

Kettlebell single arm row
Kettlebell squat
Kettlebell deadlift
Kettlebell single leg deadlift
Kettlebell military press

Kettlebell figure of eight
Kettlebell figure of eight hold

Kettlebell swing

The kettlebell swing is the foundation movement for the majority of kettlebell exercises, so it is important to master the kettlebell swing when you start.

Kettlebell swing stance:

Lower body position

Squat down pushing your glutes out to load your hamstrings, as if you are sitting down in a chair. Place the kettlebell just behind your heels.

Upper body

Keep chest wide and open and head up looking in front.

Kettlebell swing Movement:

Stand up thrusting the hips forwards using glutes and abs.

Keep arms straight but loose, the main focus of the kettlebell swing should be on the glutes abs and quads.

Keep the kettlebell swing explosive and fast.

The kettlebell should rise to about eye height, but the focus is on the hip snap not the height of the kettlebell.

Check out this video to monitor your technique:

Kettlebell windmill

The kettlebell windmill is a fantastic kettlebell exercise for strengthening the core and back muscles.

Start position of kettlebell windmill

Start with the kettlebell above your head with a single straight arm. Use a clean and press to get it into this position safely.

Your arm should be locked with the kettlebell aligned over your shoulder and your hip.

Point your feet away from kettlebell, so if its in your left hand your feet should be pointing right at around 45 degrees.

Kettlebell windmill Movement

Keep your eyes on the kettlebell pointing chest out.

Keep your rear leg straight, pushing your hips back and leg straight through movement. Bending at hips only.

Finish position for windmill

Touch free hand to floor, starting with your fingers and progressing to you whole hand. In this position your rear lag is at a right angle to your torso which is again at a right angle to the arm holding the kettlebell.

A good target weight to aim for on the kettlebells windmills is:

16kg kettlebells for a male

8kg kettlebells for a female

Kettlebell clean

The kettlebell clean is a strong kettlebell exercises. It is an important exercise to master before moving on to more complex and dynamic kettlebell exercises.

Kettlebell clean movement:

The kettlebell clean movement starts with the kettlebell on the floor and finishes standing with the kettlebell on one shoulder ready either for a kettlebell snatch.

Kettlebell clean Training:

First the best way to learn the clean is in reverse. So start off by using both hands to get the kettlebell onto one shoulder.

Then allow the kettlebell to drop straight down driving your hips back into a deep squat position until the arm is vertically down holding the kettlebell between your legs. Your body position is the same as in the kettlebell swing

Again cheat lift the kettlebell upto your shoulder and preform this movement 10 times. This will help build muscle memory for the movement.

Once you have mastered this, you are ready for the kettlebell clean.

Kettlebell clean instructions:

Again start with the kettlebell on one shoulder, drop the kettlebell straight down (don’t let go!). Then Perform this movement in reverse standing up laterally rotating your arm (similar to a bent over row) and finishing with the kettlebell in the start position on one shoulder.

This is how to perform a kettlebell clean.

Kettlebell press

The kettlebell press uses the momentum from a half squat to propel the kettlebell from the shoulder until the arm is fully extended above the head. It is the final part of the clean and press movement and is one of the main kettlebell exercises.

The kettlebell press differs from the military press, which uses no momentum from the legs and only the arms and shoulder.

Kettlebell press instructions

The start position for the press  is the finish position of the clean with the kettlebell on your shoulder.

Learning the movement

It is important to use the momentum of your body generated from the half squat and not overly rely on your shoulder. So start by doing a brief half squat and allowing the kettlebell to raise off your shoulder half way up as your body powers back up to standing.

Now bend your knees keeping your back upright, power back to standing allowing the momentum of your body to transfer to the kettlebell and fully straighten your arm.

Turkish get up

The turkish get up is ideal kettlebell exercise for building up total core strength.

It is performed when the weight is held overhead whilst getting off from the ground.

This is a tough kettlebell exercise so start off with a medium weight:

8kg to 12kg kettlebells for men and 4kg to 8kg kettlebells for women.

How to perform the Turkish get up with kettlebells:

Lets go through the method using a kettlebell in your right hand

1. Lay on you back, roll to your right side to pick up the kettlebell this will reduce shoulder strain during the kettlebell movement.
2. Roll flat on your back with right leg bent at knee, extend your arm fully with your wrist and elbow straight. Through out the whole movement keep arm fully extended above head keeping eyes fixed on kettlebell.
3. Drive right foot down twisting onto left elbow
4. Then straighten left arm taking weight on left palm and right foot.
5. Twist onto left knee.
6. Now transfer weight off hand onto right foot and left knee into lunge position
7. Then stand up.
8. Now reverse this exactly until you are laying flat again with the kettlebell on your shoulder.

The kettlebell renegade row

Using 2 kettlebells, you go into the press up position but on the handles of the two kettlebells. You then perform a press up and then a single arm Row.

This an awesome kettlebell exercise, which really challenges balance, core control and total body strength. It also really develops wrist strength.

How to do a kettlebell renegade row:

You will need two kettlebells of the same size and weight to get a balanced and even workout.

Start in the press up position with your hands on the two kettlebell handles.

Just holding this position takes a lot of wrist strength and control.

Then Lower your chest to the kettlebells keeping your back rigid and controlled.

Raise back up completing the kettlebell press up.

The Row

Next squeeze the Right kettlebell and shift all your body weight across to this arm without any movement. Now without twisting your back or moving your support arm at all, perform a row with the Left arm. Try and keep the movement down to a minimum and only use your arm to Row.

Next perform the same row with your left arm.

Then repeat this drill, Press up – Row right – row left.

Start with 8 reps of renegade rows with kettlebells.

Kettlebell side plank

The kettlebell side plank is a great core strength and control exercise. It also really develops shoulder control and co-ordination.

On top of this it is toning for your Oblique’s and arms.

Kettlebell side plank – Technique

Start in the side plank position, with on your hand not your elbow with your one foot on top of the other.

Make sure your hips are up, keeping your legs and torso in line. As shown above.

Holding this position using your free arm lift the kettlebell until your arm is fully extended. As shown above.

Hold the kettlebell side plank until your body begins to shake and rest here.

When your body shakes you are no longer using your core muscles, your larger fast twitch muscles have taken over and are fatigued.

Kettlebell side plank and row

The kettlebell side plank and row is a great core strength and control exercise. It also really develops shoulder control and co-ordination.

The addition of the row, brings movement into the kettlebell exercise which increases the stability challenge for your core and shoulder.

The row develops your shoulder upper back and biceps.

Kettlebell side plank and Row – Technique

Start in the side plank position, with on your hand not your elbow with your one foot on top of the other.

Make sure your hips are up, keeping your legs and torso in line.

Kettlebell row

Holding this position using your free arm Row the kettlebell directly upwards, with your elbow pointing to the ceiling (not finishing as shown above with the kettlebell up) finishing with the kettlebell at in line with chest and the elbow still pointing to the ceiling. Keep your hips up and control your body movement so movement is to a minimum.

Kettlebell single arm row

This kettlebell exercise will really help strengthens the rhomboids, lats and traps and biceps.The movement focuses on good posture and control of the shoulder, and will help strengthen and back muscles which will improve and strengthen your posture.

The control required using kettlebells for this single arm exercise, strengthens and develops your core stability.

How to perform the kettlebell single arm row

The start position, is a split stance, with your front leg (left) bent at 90 degrees and your rear (right) leg behind you and straight.

Rest your left fore arm and elbow on your Left leg for stability.

Your back should be straight and in a line down to your rear leg.

With your right arm row the kettlebell to hip height, through out the exercise ensure you keep your back straight and not rounded.

A good tip to keep your back straight during the kettlebell row as to keep your head up looking directly in front of you.

Kettlebell squat

It is important to master the kettlebell squat before you move to more advanced explosive exercises.

This video demonstrates really well how to perform the kettlebell squat, with and without kettlebells.

How to perform the kettlebell squat

Using a bench for a guide, start with out a kettlebell. Lower your backside down to the bench allowing your knees out slightly. Squeeze your glutes and abdominals to drive you upright.

This video demonstrates really well the abdominal and glute movement you are after.

Next holding the kettlebell in a front squat, repeat the movement. If you are learning just stick to the depth of the bench. Progressing to the deep squat demonstrated should be done with time unless you are athletic and used to this depth of movement.

Kettlebell squat benefits

By using this technique it will really improve the strength of your glutes and abdominals, if you combine this with some hip flexor stretches it will really help reduce lower back weakness caused by excess sitting.

The squat if done gradually and correctly will really improve knee control and strength.

The kettlebell deadlift is a good exercise to master if you want to build up to a kettlebell swing.

Start using relatively heavy kettlebells for this exercise, this loading will force you to activate the large muscle groups to perform this movement.

Kettlebell deadlift

The kettlebell deadlift is a foundational kettlebell exercise and is important to master.

The movement for the kettlebell deadlift comes fromt the hips not the back or the knee joint.

So the start position is with a slight knee bend and straight back. Now bend forwards keeping the same bend in your knees and pushing your hips backwards.You should feel the stretch in your hamstrings as you go down.

Ensure you keep your eyes forward and your shoulders back.

The kettlebell should be between your feet. Now grab the kettlebell with both hands. Push through your heels as you stand focusing on using your back side and abdominals to drive you up and also to finish with hips extended forwards, squeezing your glutes at the top.

Kettlebell single leg deadlift

This is a great kettlebell exercise for your hamstrings and glutes. it is also really good for improving balance and core stability.

How to perform the single leg deadlift – kettlebells

As with all kettlebell exercises this one is best performed barefoot. Start by stamping your foot down on the ground and griping the floor with your toes.

Transfere all your weight to this leg, and bend your free leg behind you.

Bend at the waist keeping your back straight, focus on keeping your eyes forward and your shoulders down. Also keeping a slight bend at the knee but not allowing this to bend during the movement. (check out kettlebell deadlift)

Now grip the kettlebell with both hands and straighten at the hips using your glutes (back side) and your abdominals. Finish by squeezing your glutes at the top of the kettlebell movement.

Kettlebell military press

The kettlebell military press is a shoulder strengthening kettlebell exercise. It differs from the Kettlebell press, The kettlebell press uses body momentum to generate the power to lift the kettlebells. In the military press however the body is stationary so all the strength comes from the shoulder and arm.

Benefits of the military press

The military press strengthens the shoulder and arm, and also because of its static nature requires a lot of core strength and control to keep the body stationary.

How to perform the kettlebell military press

The exercise is best performed with one kettlebell.

Stand with legs shoulder width apart, use a kettlebell swing or two hands to get the kettlebell onto your shoulder.

It is important to keep your shoulders level, through out the movement.

Now press the kettlebell straight above your shoulder. Pause and then lower it.
Kettlebell figure of eight

The kettlebell figure of eight is performed in a squat position, passing the kettlebell between your hands in a figure of eight motion.

This exercise is best performed with medium to heavy kettlebells.

Benefits of the kettlebells exercise

Whilst performing the kettlebell figure of eight your weight and balance is constantly changing, also the direction of the force of the kettlebells that needs to be controlled is varied and really challenges the full range of your shoulders. This all works to improve you’re core and shoulder stability.

How to perform the kettlebell figure of eight

Start with your feet shoulder width apart, with the kettlebell in your right hand, go into a squat position with your back straight.  Now Pass the kettlebell through your legs to your left hand, swing the kettlebell around your left leg and back through your legs to your right hand, now swing the kettlebell around your right leg and through your legs.

Continue this movement for 6 – 15 reaps each side.

Kettlebell figure of eight hold

The kettlebell figure of eight hold is similar to the standard figure of eight, The basic movement is performed passing the kettlebell between your hands as you bring the kettlebell back to your front you stand and bring the kettlebell to your opposite shoulder.  You then perform this action with the opposite hand.

This exercise is best performed with medium to heavy kettlebells.

this will ensure you engage your muscles whilst performing the movement.

Benefits of this kettlebells exercise

By performing the kettlebell figure of eight hold,  your weight and balance is constantly changing, also the direction of the force of the kettlebells that needs to be controlled is varied and really challenges the full range of your shoulders. The addition of the hold really intensifies the work out on your legs and biceps. your This all works to improve you’re core and shoulder stability.

How to perform the kettlebell figure of eight hold

Start with your feet shoulder width apart, with the kettlebell in your right hand, go into a squat position with your back straight.  Now Pass the kettlebell through your legs to your left hand, as you swing the kettlebell around your left leg  stand up and drive the kettlebell up to your right shoulder. Next go back into the squat position and back through your legs to your right hand, now swing the kettlebell around your right leg and through your legs and stand again raising the kettlebell to your left shoulder.

Perform this exercise 10 – 20 times.

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When your self employed getting your finances sorted early so they are clear and accurate is important and will save you a lot time and stress when you need to sort out your TAX.

It is simple to keep track of your income and expenditure and calculate how much TAX to pay.

This is a simple guide for self employed personal trainers’, I am by no means an accountant though so I thoroughly recommend speaking to an accountant or TAX advisor.

Why is it so simple?

Tax is confusing right? Well no, they keep it simple so we are able to pay it easily. Having an accountant can be very useful and they can and will save you money but for personal trainers it really is a simple bit of calculation:

Money in – money spent = Profit

You only pay Tax on your profit.

Money in = any income in your business and interest in your bank on your income.

Money spent = any money your spend on your business, this includes fuel and car charges, branded clothing, Personal training equipment, promotional costs, website costs etc…

Getting started with your personal training accounts

4 simple things to do to keep track of your accounts and make them simple:

1. Open a business account

I recommend starting a business account with your local bank, as it makes it very easy to separate your income and work expenses from your personal life.

2. Keep your receipts

I also recommend getting a folder or box for all your expenses and also keeping a note of any business expense. You must keep receipts for all your expenses.  If you write these down as you go you will be able to easily write them up, you really won’t remember any minor expenses in 6 months time, and these quickly add up and can save you a lot of money.

3. Keep a clear and up to date diary

Make sure if you have a cancelation, you take this out of your diary, otherwise when you come to do your accounts you will be counting income for sessions you never received an income for.

4. Write up your accounts monthly

This is a big one, but it makes such a huge difference. If you write up your accounts on a monthly basis. It is a very small Job, maybe 1 hour a month. It makes it incredibly simple at the end of a financial year to compile your accounts. Also importantly you will know how much money you have earned, and be able to spot accurately if you need to work harder, or give yourself a pat on the back.

The financial year, and when to pay your tax?

I always forget this and for some strange reason it seems confusing.

The financial year starts on April the 6^th to April the 5^th the following year. You can however adopt any dates for your financial year, but that really does add an unnecessary complexity to things.

The relative confusing part for me is, when do I have to pay my tax?

Again it’s simple:

Lets use 2010 because it is a round number. If I start my business in June 2010, I need all my tax records from April 6^th 2010, until April the 5^th 2011. You now have until 31^st of October 2011 for a paper tax return or 31^st of January 2012 for an online tax return.

Expenses explained

Expenses can seem confusing but it is very simple. I will explain what I have been told on a course on this subject:

Expenses like fuel, your phone costs and a home office or computer can be used for personal use so you need to calculate the percentage used for your work.

I was recommended (by a free HMRC course) taking a month of each bill and calculating a percentage of use for your work, for example:

(100 / Total miles driven in a month) x  total work miles driven = percentage of work use for your car.

(100/ 50)* 40 = 80% work use.

So I would count 80% of my total car costs for the year as expenses, including Road tax, insurance, AA cover etc….

Direct business expenses like personal training equipment, and personal training clothing can also be claimed.  Clothing must however be branded so it is clearly a business expense. Check out our clothing shop if you are looking for some branded personal training clothing.   This can be found at;

http://www.ptgear.co.uk/pt_clothing/

So this is also a good excuse to by some cool personal training equipment.

Direct business costs can include, leaflets, business cards and stationary however, this  can seem like  a very grey area so I recommend if unsure about working it out consult a tax advisor.

Submitting your tax return

I am always massively relieved when I have completed this. It is also really simple.

This can be done either online or by paper.

It can be done online at:

https://online.hmrc.gov.uk/login?GAREASONCODE=-1&GARESOURCEID=SaAAll&GAURI=https://online.hmrc.gov.uk/self-assessment/&Reason=-1&APPID=SaAAll&URI=https://online.hmrc.gov.uk/self-assessment/

Or by post, you can pick up from the post office and also pay at the post office. However the government really does prefer the online method which I agree with, it’s very simple.

Useful links and information

The government is extremely helpful, read this page to answer any questions in more detail:

courseshttp://www.hmrc.gov.uk/saemployees/faq/faqsendtaxreturnback.shtml

http://www.businesslink.gov.uk/bdotg/action/layer?r.l1=1073858808&r.s=tl&topicId=1073859209

Free courses; the business link provides a lot of free courses, I found there TAX course very useful:

http://www.businesslink.gov.uk/bdotg/action/event?r.l1=1074400185&r.li=1084115528&r.pp=12&r.s=p

Important! This article is just advice and I can accept no responsibility for any of the advice given. Please make sure if you are unsure about anything TAX related to ask a qualified accountant, or tax advisor

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Effective ways to find clients

The first and best piece of advice I can offer is that there is not one single best method to finding clients; you need to do everything that you can to communicate with members of your gym.  Communication is most effectively received through as many channels as possible.  Below are just some of the ways which, from my experience, are very effective.

1.       Walking the gym floor

This is tough but it works.  By being in the gym you are already making yourself known.  Set yourself goals of talking to 30 people every day.  This could be by approaching people on the treadmills, whilst they are stretching or even catching them in the changing rooms.  By speaking to 30 people, you are more than likely to generate interest form at least 10 of those people, of which one will sign up for sessions.  This is the 30-10-1 rule – give it a go.  Remember to put yourself in your potential clients’ shoes: don’t appear to be a pushy sales person; don’t ever be rude; and choose your timing carefully (it’s obviously not best to approach someone when they are halfway though a set of bench presses). 

Tips:

• If you’ve caught someone at a bad time but they are still interested, give them your business card and book in a taster session for another time.  They will appreciate your effort and understanding and look forward to seeing you again.
• Don’t worry if you get lots of knockbacks; stay positive and don’t necessarily expect to sign people up there and then.

2.       Posters, leaflets and business cards

There is only so much time you can be around at the gym but your posters, leaflets and business cards can be communicating with members all the time.  Make sure that any advertising you do looks 100% professional.

• Invest in business cards that look impressive – remember that first impressions are crucial and if your business cards apprear cheap or inappropriate, this may put people off contacting you.
• Don’t try to include too much text in your posters or leaflets as people won’t bother to read it all.  You need something eye-catching and simple, which tells people who you are, what you do and why they should train with you.  Include your USP (unique selling point) so that you attract clients best suited to you.
• Include a photograph of yourself (ideally a head shot or a photo of you training someone) in your posters so that people remember you and recognise your face.
• Don’t just stick to the gym – pin up posters in changing rooms, on notice boards, in the gym’s reception area, and leave leaflets in lockers.
• Make sure you leave contact details on all your advertising material.

Posters:

Staples are fantastic for printing your posters:

• Simply save your poster onto disc or memory stick
• Pop into your local Staples and go to the copy and print area
• They will print your posters onto paper of your choice (I recommend high gloss) 
• It will only cost you a few pounds and will look great!

3.     Promotional clothing – look the part

If you want to appear professional then you have to look professional.  If you have a gym uniform you have to wear, then make sure it is always clean, fits well and is not creased.  If you are self-employed, why not go for personalised clothing?

• You will look smart, professional and approachable
• You will stand out from other trainers who may make little or no effort
•  You will make a positive first impression when you meet people
• You will feel successful and important

 4.       Act the part

• Be around the gym as much as possible
• Train regularly in the gym so that people know you are dedicated to your own training and lead by example
• Always be happy, smiling and active.  If you sit behind the gym desk yawning and looking tired and unhappy, people will not want to approach you.
• Always talk positively on how you are doing in the gym.  People want to train with successful, positive people; they won’t train with you through sympathy.

5.       Special offers or introductory deals

You do not want to undersell yourself and look desperate for business, but there are some deals that are hard to turn down and won’t leave you with a reputation of being cheap and cheerful.

• Train with a friend and save 50% – offer PT sessions for 2 people for the price of 1 for a limited time only.  This will encourage people who may be nervous to try something new on their own, plus you then have the potential to sign up both people separately after the deal is over.
• B.O.G.O.F is a well-known sales technique.  You could offer ‘buy one get one free’ on all Personal Training sessions throughout January, for example, but be careful not to make the deal too good. Remember, if a client books 10 sessions and gets 20, then your turnover is not great and you will not be making any more money for quite a while.
• Promote your training seasonally – design your posters and deals to suit the time of year.  You may have January offers to fight the Christmas calories or summer beach body training to get ready for those summer holidays.  If you are up to date, then you are giving the people what they are looking for, not just advertising your services with the same old poster all the time.  This will get boring and eventually become un-noticed.
• Offer a free consultation – people love to try before they buy and may feel uncomfortable booking personal training without getthing to know you first.  Put a sign-up form in the changing rooms of your gym headed ’Free Personal Training Consultation’, with spaces for people to fill in their details so you can contact them.  This works brilliantly and people really appreciate your effort.

6.   Free gifts

Make your PT packages exciting by offering your clients a free gift when they book their sessions in packs of 10, for example.  You could offer a free medicine ball or exercise mat, boxing gloves or skipping rope.  You will appear more fun and generous than other trainers and people always love free gifts, so you can’t lose.

Please note:
This is offered as advice for Personal Trainers.  No responsibility is accepted on our part for any losses or damages.  Always use your professional knowledge on if or how to apply this advice to your business.

*Please read through the full terms and conditions (T&C).

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Home PT Pros

• Everyone is a potential client, not just gym members.  I find most people will consider having a home PT
• It is not as competitive as in the gym so you dont feel threatend by other PTs
• Pick your own hours, you are your own boss
• Good money, low monthly overheads
• Overheads are only start-up – around £400 for equipment and insurance (read Potential Earnings for more details)
• Work outdoors sometimes so you get to enjoy the summer. Rain never stops training

Home PT Dissadvantages

• Work alone, so there are no other PTs to have fun with between clients and in the gym
• No gym and pool to relax in
• Travelling limits you to 15 to 25 clients / week (£400-£1000) – read Potential Earnings for more details
• Lots of travelling, which is not great for the back

Gym PT Advantages

• Great for gaining experience, lots of PTs around for advice
• You can fit lots of clients in per day – I’d say 6 max, or you’ll burn out
• Gym and pool to use and relax in
• Good for marketing – posters on walls and promotions

Gym PT Dissadvantages

• Large overheads – anything from £150-£1500 per month for rent/comission
• Bosses can be great or a nightmare
• Indoors so no sun, but no rain either
• Gyms tend to change thier PT comission and rent policies reguraly to get as much as they can, so be adaptable

In conclusion, gym-based PT is great fun, you gain experience and confidence, and work in a gym atmosphere.  A home-based PT has lower overheads and so only needs to work  10-15hrs per week and has a lot of freedom.  Both are great , so pick whichever suits you.

Please note:
This is offered as advice for Personal Trainers.  No responsibility is accepted on our part for any losses or damages.  Always use your professional knowledge on if or how to apply this advice to your business.

*Please read through the full terms and conditions (T&C).

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As a home or mobile personal trainer, the number one way to find clients is to talk to them. Only by talking to people or through recommendations will people want you in thier home.

The great thing is, everyone you talk to will be genuinely interested because fundamentally (nearly), everyone cares about their health.

So now you need to talk to as many people as possible.

1.  Networking

What I do, which is very successful, is networking. The core of my clients have come through BNI – a business network I go to every Thursday morning.

BNI is just one network, but because of its nature, it is very successful. It costs around £500 per year, but I easily made that back in the first month. Another bonus is that it teaches you marketing and presentation skills. Every week for 60 seconds you stand up and talk about your business. I offer fitness tips in my talk.

Also, because all the memebers are businessmen and women, you can learn a lot of very usefull business skills from them.

PTs generally don’t network, which is crazy, because it is so effective and massively under utilised.

Check out our full article on networking for fitness proffessionals.

2.  Weight-loss classes

Call a local weight-loss class, like Lighter Life or Weight Watchers, and offer to do fitness talks to their members. I charge for these talks because it ensures credibility, but you can offer the first for free.

Their clients are on heavy diets and will need to build exercise into their lives after they finish the diet. The councillors on the diet really care about their clients and will be happy to be able to recommend someone that they know is reliable.

3.  Office gyms

Ask your friends if any of them work in a large office, and may be able to put posters up there for you. Also, if there is a gym at their work, get your friend to ask the human recources manager if you can offer to train their staff in the gym. You could offer free health and fitness talks to promote yourself.

4.  Websites

Don’t spend too much time obsessing about your website because it will not account for getting you most of your clients. However, constructing a good site and paying for Google ads to put it at the top of the search engine will generate you clients. You should pay around £250-500 for a good website, and then £30 per month on Google ads.

Conclusion

There are lots of people out there looking for advice on how to be fit and healthy without joining a gym. Networking really works and has made me really busy and successful.

“Life is all about developing relationships”  – Van Wilder

Please note:
This is offered as advice for Personal Trainers. No responsibility is accepted on our part for any losses or damages. Always use your professional knowledge on if or how to apply this advice to your business.
*Please read through the full terms and conditions (T&C).

Share this page