education

206 bones of the human body & Osteoporosis

206 bones of the human body & Osteoporosis

There’s 206 bones in the human body; 126 apart of the appendicular, 80 in the axial. The longest bone is the femur, the smallest are the stapes, incus, and malleus (inner ear), and the most broken bone is the clavicle. The basic unit for the skeletal system is the Osteon. Osteoporosis is the degeneration of bone due to the lack of loading. It’s been purported that osteoporosis is due to “getting old”, but recently discovered that it’s due to a lack of loading- as we age, we don’t move as much. 

More people die every year due to broken hips (the complications thereafter), than breast cancer. 

The solution to osteoporosis is implementing resistance training. 


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Did you know the average personal trainer takes a 1–2 day course to get certified? It literally takes more to become a nail technician (beauty) than it does to become a personal trainer!! There’s nothing wrong with painting nails, but I think the requirements to train a human being for 30–60-minutes should have some prerequisites. Could you imagine sending your grandmother or grandfather with osteoporosis to one of these trainers? You need to work with a professional who understands anatomy and proper movement.

ENTER SHOW UP FITNESS PERSONAL TRAINERS

When the bone mineral density (BMD)T-score is greater than -1, osteopenia & osteoporsis can occur. As with being overweight and obesity, this can be reversed, but it takes proper weight training (overload) and education. If you know someone with osteoporosis, you need to begin a resistance training program with light loads (12+ reps / less than 60% of 1rm) in a slow & controlled manner.

After a month of exercise, the loads can increase (8–12 reps / 70–80%1rm.) After the second month of training, the connective tissue (ligaments & tendons) are prepared to handle heavier loads 85%+ of 1rm (5 or so reps.) After 6-months of progressive overload, you should be able to see a change in BMD. As with our obesity epidemic, reversing osteoporosis TAKES TIME!

If you’re looking to become a personal trainer, the best choice is to enroll in an internship. Show Up Fitness Personal Training Internship in West Hollywood teaches the foundation of movement, anatomy, business development and the ability to train real clients (all walks of life: osteoporosis, HIV, obesity and bikini competitors.) 


Become a trainer at www.showupfitness.com/training-internship 

Make sure to follow us on social media at show up fitness and show up fitness internship.

Don’t waste your money on certifications, learn the fundamentals of anatomy, nutrition, and movement. Oh ya, don’t take the NASM CES or PES or FNS — save your money.

HELP NICK (ENERGY) - How To Become A Successful Personal trainer

HELP NICK (Energy)

To Become A Successful Personal Trainer, you don’t need to be a cracked-out version of Ben Stiller in Dodgeball, or my personal favorite, Heavyweights…

You need to have 10% more energy than the client that you’re about to train. Some clients may require you to be slighter more energetic than a church mouse, while others may need you to be fired up (enter favorite caffeinated beverage or three.) More importantly, your last client of the day shouldn’t be penalized because you’ve trained ten clients prior to them SHOWING UP! To be successful, you need to learn how to read your clients and the atmosphere that you’re in. If a client is intimidated by the gym, you should be able to observe their body language, temperament, and energy. If you’re training at the Silicon Valley Equinox (known for having a large clientele of retired folk) maybe you shouldn’t SHOWIN UP like Ric Flair vs Hulk Hogan Bash at the Beach.


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If you’re a great trainer you should be able to keep your clients for many years. Be a chameleon and learn how to read people will help you remain in the industry for many years to come (the average trainer quits within 6-months.) I disagree when trainers say you’re doing clients a disservice if you continue to train them after 6-9 months- they should be able to do it by themselves. Professional athletes, trainers and you and I need trainers because we stay in our comfort zone when lifting weights. There’s nothing that can replace a fired-up trainer saying, “LET’S GOOOOO, YOU GOT THIS, THREE MORE REPS!” We’re all guilty of stopping by ourselves, but with a trainer, you’ll push beyond your limits.

Be conscious of your environment, give each session 110%, and have more energy than your clients. If this video by Todd Durkin doesn’t give you goosebumps with his 110% energy, I don’t know what will!

HELP NICK (HUNGER) - How To Become A Successful Personal Trainer

HELP NICK (HUNGER)

How To Become A Successful Personal Trainer

Do you want to make personal training and health coaching into a career? You need to understand and implement the acronym HELP NICK from the book How To Become A Successful Personal Trainer. In the next 8-blog posts, I’ll educate you about the characteristics of successful personal trainers: Hunger, Energy, Looks, Personality, Networking, Intelligence, Concocky and Knowledge (experience.)

The infamous 6-figure income can be achieved with an assortment of the mentioned characteristics, but the more that you have, the greater the likelihood that you’ll be able to make personal training into a career. Most importantly, when you learn how to HELP NICK, you’ll be HAPPY with your life as a trainer and not burn out like most self-taught trainers (thanks to crappy associations like NASM who don’t give a rats ass about you, they just want you to take all their certs for your MONEY!) When you come into the fitness industry with unrealistic expectations, it’s VERY common to burn the candle at both ends and quite within your first two years. My goal with these next 8 posts is to change the way people look at the fitness industry and avoid the high attrition rate. Let’s begin with Hunger.

How NOT to be a successful Personal Trainer.

How NOT to be a successful Personal Trainer.

HUNGER

The example in the book I use comes from motivational speaker Eric Thomas, How Bad Do You Want It…

Trainers hyper preach about GRINDING and WORKING HARD, but realistically, they’re barely SHOWING UP. The unwritten oath that you’re about to make as a personal trainer is that you work when your clients don’t. That means get used to training at 4am-8am & 5pm-9pm. To be hungry means training and working when your competitors aren’t (weekends, holidays, early mornings etc.) As a new trainer, you need to train everyone, including but not limited to: younger, older, shoulder injuries, back problems, knee post-op, stroke, athletes, fat loss, hypertension, type II diabetes, lateral epicondylitis, coronary artery disease (CAD), HIV, special needs, dyslipidemia, and NPC competitors. Once you’ve been training FULL-TIME (25-35 hours per week) for 3-5 years, you’ll probably be be ready to specialize.

During the initial five years of training, you need to be able to weather the storm of losing clients and a 20-30% decrease in pay due to holidays and vacations. In my experience, most trainers quite within the first 6-9 months because they had unrealistic expectations about the world of training. Personal training IS NOT about training athletes, kids, Instafamous and/or celebrities, it’s exactly the opposite. Learn how to work with the general population for 3-5 years, and then you’ll be ready to turn your PASSION into a career.

Watch what I have to say about HUNGER with an interview from 2016 Personal Trainer of the Year NSCA - Nick Tumminello.


Chris Hitchko – CSCS, Author, Owner, and Lead Instructor at Show Up Fitness West Hollywood, Santa Monica, and Dublin, CA.

How To Be Part Of The 20%

How To Be Part Of The 20%

Why do so many personal trainers quit within a year?  Let me help you become apart of the 20% and be awesome!  

101 Trainer Mistakes from The PTDC (The Personal Training Development Company.)

 Read full article from The Personal Training Development Center Here

101 Trainer Mistakes

With a new class beginning at The Show Up Academy this week, I always begin with this masterpiece by Jon Goodman and Personal Trainer Development Center.  This is a great article for NEW and VETERAN TRAINERS TO READ (please read and comment on your favorites and/or things you'd add or take out!) I may not agree with all, but that's the awesome thing about learning and growing as a trainer.

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Here are my favorite:

#16 - Great book for every trainer to read. How to Win and Influence People. If you're a trainer and haven't read this... TISK TISK TISK.

#19 - SALES IS FUN, GET OVER IT.

#20 (SMILE! I CAN'T BELIEVE HOW MANY ASSHOLE TRAINERS I'VE SEEN AT EQUINOXES, CRUNCH & 24-HOUR'S THESE PAST 2-YEARS. IT'S INSANE.)

#24- Testimonials. I read in a book that the problem with the unemployed is they don't treat their time as if they're employed. You need to be training the hours you want to work. That means as a new trainer, offer up your time to everyone: bar tenders, baristas, bookstore clerks, actors, friends, EVERYONE! Your time isn't free. Each person you train needs to commit to 3x a week, post pictures, write a YELP/GOOGLE/WEBSITE review, and at the end of 8-weeks, send you at least one referral. If not, they'll be fired, or have to pay.

#39- IMO, A lack of confidence comes from the lack of education and shitty entry standards into the fitness industry. I'd say 99.9% of trainers who graduate from the Academy have more confidence than the average trainer.

#73- It's free advertisement. Get with the program.

#87 - SHUT UP; ask your clients questions, no one cares about your drama.

Disagree with:

#8 Smoking during breaks. You're a trainer and you smoke (cigs; not happy smoke)? I don't see it. I'm bias because I've never smoked (guilty of drinking like an Irishman), but I've never understood the whole smoking and being a trainer thing.

#23 I don't necessary disagree with, more so would modify to, "it takes between 6-10 contacts to close a sale."  Stop being transactional by trying to sell so fast. Add value first, present the options for their success, and then follow up, be consistent, offer free sessions to get them back in, send articles, happy birthday notes, and truly show that your trying to help. Eventually, a good amount will come around.

#26 Not giving homework. Who can honestly raise their hand and say they loved homework in High School or College? As a nation who's morbidly obese, the last thing we need is homework, we need challenges. When I challenge a client or student to read a book, drop bread / rice / grains for a month, or take up yoga, they take it upon themselves to subscribe when the time is right. People are naturally competitive, they want to SHOW UP to the challenge. At the end of it all, they're the ones who did it, not someone telling them what to do.  To empower people is something great coaches can do.  

#65 Coffee on the floor. I agree if you're holding your cup of joe with two hands, slowly sipping it, while mundanely counting out reps for your client- ya that's bullshit.  Keep your coffee within eyesight, or behind the water cooler and during a rest period take a sip and then get back to coaching.  It seems to be accepted that energy drinks, protein shakes or pre-workouts are OK, so why not coffee?   It's all in context.

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Mistakes that I see trainers make that I would add:

- Get trained by other trainers (similar to #78). If you don't invest in a trainer, how can you expect to see the value in your own services? It's like a dentist who doesn't get bi-annual cleans, WTF?

- SHOW UP EVERY DAY READY TO CHANGE LIVES.

- Investing in your clients. I think all trainers should invest 10% of what they earn back into each client. Buy them gifts, take them to lunch, happy hours, and / or events.

- Leaving your client unattended / THE FINAL DESTINATION GAME. Passive negligence is a thing. I always go through worse case scenarios. What if a client were to trip over a dumbbell, fall into the corner of a plyobox and roll into the mirror hitting their carotid artery?

-I would combine a bunch of them into= Deliberate Practice, which includes: reading at least an hour a day (nutrition, bio-mechanics, kinesiology, psychosocial development and business), going to workshops quarterly, getting trained by top fit pros, keeping up with trends by reading magazines monthly, and interning at specific interest groups e.g. physical therapy, diabetic or cancer clinics, high school strength coach, or RD's.  

- Working at a gym and understanding the corporate world. I have heard so many bitter trainers leave quality gyms like Equinox because "they're taking too much from my sessions." It may seem unfair to get paid $22-30 per session when the gym is charging $110, but my question to you is, WHO THE FUCK ARE YOU? You're replaceable. You have a state of the arc facility to practice and hone your craft. I challenge every trainer to get 5- clients in a week WITHOUT using any sort of brand representation. You're not a trainer for Equinox, or Show Up Fitness, you are you. The brand is why people show up (hence #9.) I'm sorry, but you wouldn't have a clientele if it wasn't for the brand on the back of your shirt. BE GRATEFUL and you're time will come. Instead of getting bitter, learn from your experience and become better.

Overall, I love The PTDC to supplement content for The Show Up Academy and thank everyone who's ever contributed. You're the ones who trainers need to emulate.  Keep on being awesome :-)

THANK YOU.

The Best AND Worst fitness & nutrition MEME's

How long is it before we stop referencing scientific literature like the JSCR (Journal of Strength and Conditioning Research) and start citing MEME's?  Let's pretend my grandfather were to be reading this blog post (RIP & Vaya Con Dios Gramps), and begin by defining the word MEME.  MEME = a humorous image, video, piece of text, etc., that is copied (often with slight variations) and spread rapidly by Internet users- Dictionary.com.  

Students, clients, and even worse, trainers, are discussing MEME's as if they're the truth.  There are some great MEME's, and there's some really shitty ones, so it must be hard to tell if the information is valid.  Let Show Up Fitness help you navigate through the ambiguous land of The Google and analyze the Best AND Worst fitness and nutrition MEME's.  

#1 for Worst MEME:

THIS IS NOT A REPLICA OF 5lbs of FAT vs 5lbs of MUSCLES!  IDIOTS!!!!!!!

THIS IS NOT A REPLICA OF 5lbs of FAT vs 5lbs of MUSCLES!  IDIOTS!!!!!!!

This is not an exact replica of 5 pounds of fat vs 5 pounds of muscle; IDIOTS!  This MEME is  the exact replica of 5 pounds of fat vs 1 pound of muscle.  At the Show Up Academy in Santa Monica, I have the replica of 5 pounds fat and 5 pounds muscle and they're pretty freaking similar.  Let Mr. Contreras, aka the "Glute Hunk" better explicate in our Best Meme #1:

Bret contreras glute guy Show Up Fitness 5-lbs of fat vs 5-lbs of muscles

On his Instagram post he says, "I'm sure you've seen the images floating around the Internet showing what 5lbs of fat vs. 5lbs of muscle looks like. The replicas typically shown are a giant blob of fat next to a tiny mound of muscle, and you're inevitably left believing that 5lbs of fat takes up 5x more space than 5lbs of muscle.  This is a myth! In actuality, the density of mammalian skeletal muscle tissue is 1.06kg/L, while that of adipose tissue is 0.9196kg/L. In other words, fat only takes up 15% more space than muscle. So 5lbs of fat weighs the same as 5lbs of muscle - obviously! But muscle is only slighter more dense than fat. How did this misconception arise? I do not know, but I surmise that some sleazy marketer fabricated the idea to sell a product or service by dramatizing the visual effects of getting into shape. Whatever the case, this individual clearly never chased down the science like I did. Unfortunately, these images are so common nowadays that they aren't questioned and are passed along as fact. Exaggeration is never a good idea; people deserve the truth."

- Bret Contreras @bretcontreras1

Bret knows his shit and he's what I call a "fitness bully."  Most would associate this nickname negatively, but don't, it's a compliment.  Bret's beyond intelligent.  If you were to gather 5 of the smartest "trainers" that you know, they wouldn't be able to compete with this man's grasp of the scientific literature within bio-mechanics and kinesiology.  Bullies usually use their strength to overcome weaker counterparts; Bret uses his intellect (he's also strong AF!)    

Worst MEME #2:

did you know broccoli has more protein than steak

Similar to the recent documentary, aka worst fucking film ever, WHAT THE HEALTH, by using scare tactics (Steak has more fat), it qualifies the other food source as a superior choice.  First off, don't watch that documentary, it's terrible.  Second, how good are you with numbers?  At face value, this MEME make sense, right?   Hold on for one second and lets take a look at BEST MEME #2:

The Chow Babe, as she says on her Facebook page, "Organic Living, Nutrition, Fitness...screw all of that. We're just satirizing Food Babe. She's nuts" breaks down those numbers.  100-calories of steak is not even a freaking bite, whereas 100-calories of broccoli is over half a pound.  I don't know about you, but if I'm looking for a great protein source, I'll stick with 8-10 ounces of steak and add a few ounces of broccoli to compliment it.  Let it be noted, we're not saying broccoli is bad, or not filled with phytochemicals (it is.)  What were attacking is the idiocy of claiming broccoli is a better protein source compared to steak.  If you're a vegetarian it's a great choice, otherwise, STEAK for the win.  

Onto the Best MEME #3

Seriously, KERMIE MEME's can't be beat!

Back to fitness & nutrition.... Worst MEME #3

"Milk is bad, we're not designed to drink it, and we're the only other animals who drink other animals milk."  When it comes to diary products, there's a ton of weird shit people come up with.  Let us ponder what else humans can do e.g. go to the moon, shit on a toilet, and have ALEXA on Amazon.  EVERYTHING is bad and will probably cause cancer sooner or later e.g. Drink too much water and you can die (hyponatremia), workout too long and hard and you'll die (rhabdomyolysis.)  Humans have evolved to drink milk as an advantage.  When we began to domesticate cattle (e.g. Northern Europe) we could survive the harsh winters by drinking cows milk.  We eat everything else on a cow, but why do we demonize the milk? PUS CELLS, Antibiotics, and Bovine Growth Hormone; oh my!  Pus cells are confused by the non-farmer as somatic cells.  These cells (which mainly consist of white blood cells aka leukocytes) when elevated, indicate an infection in an organism.  The FDA regulates the maximal allowable somatic cell count to be 600,000-750,000 cells per milliliter*.  Sometimes cows can develop an infection which is called mastitis (humans can too.)  This infection leads people to believe that ALL milk is filled with "pus."  NOT TRUE.  For all you conspiracy theorists, I'm sorry to inform you that our government ISN'T TRYING TO KILL US or are they hiding the cure for AIDS /Cancer.  When a cow has mastitis, you need to, A- Massage it out by milking the cow (if you were to get this on film, it would look like a farmer is milking "pus" and then deliberately giving to consumers- NOT THE CASE. They have to throw it away,) B- the animal goes on antibiotics.  The milk is then delivered to a processing plant to make sure no harmful residues are detected.  CONTAMINATED MILK RESULTS IN A LARGE FINE! Do you even know a farmer?  Seriously?  Or are you reading a blog from David Wolff?  The next time you come across a farmer, ask them to break down their job in detail.  Milk is highly regulated.  As with anything, there may be trace amounts of particles.  If this bugs you, don't eat or drink it, and PLEASE don't bother anyone who chooses to do so.  I guarantee your bathroom floor, bed sheets, and fingers are filthier than what we consume at the store.  

The evidence behind recombinant bovine growth hormone (rBGH) is inconclusive.  People freak out because cows are able to produce more milk with the use of this synthetic hormone (rBGH) which produces more IGF (insulin-like growth factor).   Increases in IGF MAY BE linked to cancer.  Therefore, drinking milk gives us cancer.  hmmmm, not so fast, that's not Logic 101...

A = B

B = C

Therefore,

A = C

If that's the case, then:

A = B: You can die from an increase in blood pressure (true) 

B = C: Blood pressure increases during sex (true)

A = C: If you have sex, you will die (I HOPE NOT!)

Our bodies are badass and the proteins of hormones are denatured during the digestion process. This is the reason why many anabolic hormones are not ingested, they're injected (Insulin cannot be taken orally, nor can many forms of testosterone.  The active chemicals are present in the oral form, but once digested, are denatured into inactive chemicals and removed via the liver.)  If you are concerned about hormones, you can pay more for the "hormone free."

I don't care if you drink milk, nor am I telling you to start; if you do, SWEET, if you don't, SWEET!  As the American Cancer Society states, the evidence behind milk consumption is INCONCLUSIVE and more studies are needed.  Personally, I haven't had milk in ages due to my intolerance to lactose.  Recently, I began drinking lactose free milk (1-2 cartons a week) without any gastrointestinal distress.  I will continue to drink milk until otherwise noted.  It's frustrating hearing about the misconceptions about milk, and I care about the information being delivered to the public.  Research isn't typing in "is milk good for humans?"  Research done well is performed via a meta-analysis as seen below, and to date, milk (if you want to drink it), is FINE...

Meta-Analysis on Milk Consumption

Read more from the United States Department of Agriculture: Animal and Plant Health Inspection Service Food Regulation HERE

Speaking of detoxing, BEST MEME #4

Detoxing 101 summarized perfectly by the reliable and educated Jordan Syatt.  Succinctly put, be thankful for your kidneys, liver, and lungs, they take care of everything for you.  If you'd like some liver support because you drink more whiskey than an Irishman, drink more water, exercise, and supplement with some Milk Thistle.

Onto the last Best MEME #5

It doesn't matter the diet aka lifestyle, that you subscribe too.  What matters is if you can adhere to the diet for your life.  At the end of the day, WHATEVER works for you to be mentally and physically happy without harassing other people with your confirmation bias.  

SHOW UP or SHUT UP!

Traits of a Successful Personal Trainer

By: Bret Lusis

Traits of a Successful Personal Trainer

Everyone and their aunt is a personal trainer today, what sets you a part?

Everyone and their aunt is a personal trainer today, what sets you a part?

 

Intro: Today in the fitness industry it is not unusual to see clients leaving their trainers within a month.  Common excuses range from, “Money is a little tight,” to “Work is crazy.” Yes, clients could be experiencing certain issues, but odds are the reason they didn’t commit is that they did not see the value in your services.  Imagine this….
Would you like to buy a $400-dollar cup of coffee?
 
NO WAY.
 
What if I told you that cup of coffee will give you the best sex of your life, build confidence, and add nine-years to your life?  Yes, really, nine-years…. READ HERE.  Today I would like to review what I’ve dubbed the dubbed The 3 P’s to make a trainer successful. 
 
The 3 P’s: Personalize, Prioritize, Prepare
 
Personalize

The other day at the gym I thought it would be interesting to eavesdrop on some conversations between trainers and clients. Most of the conversations were banal with the trainer's halfhearted attempt to motivate, “Five more reps, 1,2,3,4,5” – as if the client is paying $120 for a personal counter.  The conversations were very mundane, to say the least.  When I train at Show Up Fitness, I always make my clients a priority and take the time to develop a relationship; no two clients are the same so why would you train them like they are (Laziness, or is the industry filled with shitty trainers?)  I’ll research what they enjoy e.g. if your client loves the Seattle Seahawks, learn about them - I don’t care if you don’t watch or even like football, the sessions are not about you, LEARN ABOUT YOUR CLIENTS!   Your clients notice that you’re listening and care about their interests; getting stronger or losing fat may be why they signed up, but they’ll remain a client for life if you add value by establishing a positive relationship.  I enjoy my clients so much that I take them out for dinner or drinks, at least the ones who SHOW UP.  They’re investing into their lifestyle and future by paying you, why not invest back into them?  
 
Next time you are in the gym pay attention to the trainer who has 18 clients’ versus the one who has two.  I guarantee the booked trainer has unique bonds with each client, as Bret Bartholomew says, “You must earn the trust of your athlete,” which he calls the BUY IN.
 
Prioritize
 
I still remember the first client who signed up with me.  At a corporate gym like Crunch or Equinox, trainers are required to prospect and get their own clients, or if they’re lucky, sometimes be handed clients via management.  At Show Up, I MAY get 1-2 assessments a month and I had to grind hard to get them (keep in mind, Show Up Fitness is a start-up personal training company who’s kicking major-ass by the way!) After going through the assessment, the female client agreed to a 12-session package at $60 per session (my commission was 50%.)  $600 is minuscule compared to some of the 3K+ training packages, but think of it like this, you could lease a Mercedes CLA250 Coupe for that amount!  The point is, it doesn’t matter what your client invests ($60 or $150 per session), their investment should be taken seriously.  Make your clients a priority from session 1 to session 100. Having a strong reputation is essential for succeeding in this business, and it begins with getting your first client and helping them achieve their goals.  

best personal training schools in the nation - santa monica


 
Prepare
 
You can look at this rule from a few different angles: Mental Preparation, Program Preparation, or Facility Preparation.  Let me start with the mental aspect.
 
Mental Preparation:
 

Unlike a desk job, when I train, I have to inspire, motivate, and educate people at all sorts of time throughout the day.  I can’t turn away from my clients like you can to a computer screen.  I can’t go rage on a Sunday knowing I can avoid my boss on Monday by being hung-over at my corner desk.  I challenge myself to Show UP every day FIRED UP!  I focus on being positive, smiling, and asking genuine questions - because I CARE!  Think of how’d you want to be treated at 6 AM in the morning?  Intelligent trainers can adapt to client personalities at 5 AM or 11PM; not the other way around.
 
Program Preparation:
 

Programming my workouts is the equivalent of becoming a better writer.  I’m not going lie, this took me a solid 90-minutes to write.  I know with time and hard work, I’ll get better.  I’d rather try something I’m not the best at than sit in my comfort zone and be mediocre or scared.  As a new trainer, you need to write out your clients workouts.  Early in my career, I would try to fit every exercise in the workout to try and please the client.   That’s normal BUT STOP NOW.  I know you want to “WOW” your clients so you keep them entertained like a dog by showing them new tricks, but you want your clients to come back right?
Results do that, not circus tricks.  I agree it’s important to create enjoyable workouts, but you need to understand how results are attained.  As fun as it might sound to a client to focus on certain areas (we know spot reduction isn’t possible, right?), the results come by overloading movement patterns, showing up regularly and working hard!  
 
• Hinge (Deadlifts / Hip Thrusts)
• Squat (Back Squat / Goblets)
• Vert/Hor. Press (Military Press / Bench Press)
• Vert/Hor. Pull (Pull-Ups, Bent Over Rows)
• Carrying stuff (Farmer Walks)
• Caloric deficit (fat loss) or surplus (GAINZ)
 
KISS (Keep it simple shithead) and educate your clients! You can add in accessory work aka fluff by adding in exercises that you can feel e.g. clams, curls, or even burpees (don't kill me Chris), but explain to your clients a workout comprised of just these exercises, wouldn't create sufficient overload aka NO GAINZ!  It's tough as trainers because we have to play the game. 
 We need to build relationships, but at the same time, get results and compete with all the circus acts that people "claim get results."  So, I have to play the game by getting my client's glutes to burn via exercises like clams or donkey kicks, but in reality, it was heavy Deadlifts, Hip Thrusts and Winning the Week.
 
Gym Facility Preparation:
 
The last concept isn’t rocket science, keep your facility like you keep your apartment before a significant other comes over for the first time.  If your place looks and smells crummy, people probably aren’t going to SHOW UP.  It’s the small things that can create a pleasurable experience (fella’s, girls love a man with an impressively clean bathroom- trust me!)  Next, after your done with an exercise, put the equipment back so the next trainer can use it.  Also remember that your company functions as a unit, not a fraternity house- HAVE RESPECT FOR OTHERS!  
 
Take Away:
As a trainer or gym owner, there are a plethora of characteristics that make up a successful trainer (read Mr. Hitchko's book here!)- we're trainers, not super hero’s, it's ok not to possess them all.  The three P’s does provide a checklist of what you should be focusing on to reach your full potential.  Don’t be that trainer who settles for mediocrity by staying in your comfort zone.  Take pride in your job and brand, and as we say at Show Up, “90 percent of success is SHOWING UP!” 
 

How to be a successful personal trainer chris hitchko show up fitness academy santa monica

Are you GREAT, or good?

May 25th, 2017, 4:30 am Santa Monica, CA.
Chris- "Hello Amber, how are you?"
Amber (Barista at Starbucks) - "I’m good Chris; Grande or Venti?"
While I paused to look up from The Snowball Warren Buffet and the Business of Life by Alice Schroeder, I automatically replied, “Great Amber; Grande please!”  
My eyes widened as I smiled. 

In his book, From Good to Great, Jim Collins says, 

from good to great jim collins Show Up Fitness

As a regular of the 3rd street promenade Starbucks, you’d think that Amber would know what I order at 4:30 am every morning.  The feller in front of me has ordered the same thing for the last 5-months.  Frank and I walk in together and he has two coffees waiting for him on the counter.  As for me, I change my order daily because I don’t like routine.  One of my New Year’s Resolutions (yes, I keep to them) was to change my routines and get out of doing the same shit over and over again.  My main resolution was to change the way I respond when someone asks how I’m doing.  My trainer just walked in at 5:39 am and I asked him how he’s doing, “Good, going to get coffee.”  GRUMP.  Around 7:40 am when Bret comes in, it’ll sound like this, “Morning Bret, how you are doing?”  
Bret – “Good, Good, Good.”  Do three goods equal one great?  

Good is the enemy of great; CHANGE THAT MINDSET BOY!  

For me, it took over five months to automatically reply “GREAT” instead of the mundane “good.”  What score would you give someone who received a 90-100 on an exam?  GREAT!  What about a 70-80?  Good.  50-65?  Shitty!  I don’t know about you, but I’d rather be closer to GREAT, rather than SHITTY.  What does all this mean?  We need to change our mindset and expectations for CHANGE, because change TAKES TIME!  

I was reading an interesting post by Show Up Fitness Academy Board of Education Dr. Layne Norton.  

Layne Norton weight loss Show Up Fitness Academy

For change to take place, you need to recognize the behavior, EDUCATE YOURSELF, and want to change it.  I'm a fitness fanatic; I may drink a keg of whiskey a week, but I still live and breath fitness.  I’m highly competitive and constantly disappointed with my outcomes (we all have those inner demon voices; I let them vent, but I NEVER LET THEM WIN.)  A common compliment is “you’re a very positive person.”  I better be- in The Vulgar Truth Diet II, I focus on a POSITIVE FUCKING MINDSET!  If it took this whiskey drinking, fitness lunatic almost 6-months to create a change, what’s a fair time frame for the average Joe / Jane?  Have you been Winning the Week for over seven years (I haven't taken a week off from lifting heavy shit in that time period)?  Do you carry yourself with a positive disposition?  Do you LOVE lifting heavy shit?  If the answer is NO, then stop beating yourself up- your fitness goals were probably too unrealistic to begin with.  Let us help change that.  From here on out, start by giving yourself a ton of mulligans.  If you go out and get drunk, WHO CARES, start again tomorrow.  If you eat a whole pizza, FUCK IT, start again tomorrow.  If you miss a workout, it doesn't matter- one workout will not change your body, it's the combination of them all over the course of a year.  When you talk negatively, all you do is allow those negative inner voices to take over and win.  Remember, YOU'RE IN CONTROL.  You need to learn to laugh at the mistakes.  It’s going to take a long time to make a positive change.  I tell our clients at Show Up Fitness, change will take around 6- months…if you have awesome hair like I do, otherwise, show up regularly, work hard, persevere, and in 9-18+ months, you’ll be a new you.   Don’t get mad or frustrated; GET EXCITED!  This is your life to own, start by recognizing the behavior and by telling people you’re GREAT, not good. 

Does the way you regurgitate a meaningless reply really mean anything?  Probably not, BUT, but the inner shrink in me says, why not start every day off by saying you're great?  

6-week SHRED - 10-day check in (Eat Junk to look like a HUNK!)

6-week SHRED - 10-day check in (Eat Junk to look like a HUNK!)

How to look like a hunk by eating junk!  Bret Lusis and I will be putting to test Zac Efron and his infamous transformation for the movie Baywatch.  We calculated our numbers (BMR & AF & NEAT), working out twice a day, and being mindful of HOW MUCH we put into our body.  How to become a personal trainer www.showupfitness.com/academy

How Should You Squat?

How should you be Squatting?

By: Bret Lusis, CPT Show Up Fitness Santa Monica

Let me introduce you to some 90's basketball players: Manute Bol and Muggsy Bogues.  

how to squat manute bol and muggsy bogues Show Up Fitness

Manute is one of the tallest to play the game- 7'7, while Muggsy is 5'3, do you think these two should Squat the same way?  HELL NO.  Bodies are different, and in this article, I'm going to explain why people should change up their Squat.  

In certain lifting communities, people are told to line up their feet a specific way (NSCA say's 10-15 degrees of external rotation), while others say parallel.  What about the jacked dude with the biggest quads who says you need to squat like him?  Which one is it?. In today's world with social media, if someone has success, or a ton of followers, people naturally try to re-implement that pattern to emulate what they've done.  It must be that simple to do what Mr. & Ms. Tool / Toolette with 1.5 million followers says to do, right? Wrong!!!!  For the most part, bodies are built differently.  In this article, I will discuss three topics that should ultimately decide how your stance is going to be under the bar: Anatomy, Mobility, and Stability.  

1. Anatomy is the structure of the body and the relationships to its proximal and distal joints.  My femur may be longer than yours, or maybe your torso is longer than mine- we're all different.  Maybe your femoral head inserts into your acetabulum posteriorly to anteriorly, while the person to your left may have an articulation that is at 90 degrees.  Take a look at the following femurs, do they look the same?  What do you think will happen if they are instructed to squat the same way?  The important thing to understand is bodies are different.  If my bone structure is built differently than yours, odds are we're going to move differently. One variable is the depth of the hip sockets (acetabulum depth varies from person-to-person.) This will determine the maximal depth before you “butt wink” and the width at which your feet are externally rotated. 

As you can see, these two Pelvis's are different in width and height...

pelvis bone structure for the squat show up fitness

And these two femur's articulate at different angles.  One is closer to a 90 degree articulation, while the other is closer to 45 degrees.

femur length and articulation for the squat Show Up Fitness Santa Monica Dublin

 

2. Mobility is the ability of a joint to go through it's optimal range of motion (ROM.)  This varies from person-to-person, gender, age, and prior injuries.  My mobility has never been great.  I remember when I first started squatting it felt so awkward. My heels would come off the ground, my back rounded, and I damn near fell over! Unlike anatomy, mobility can potentially improve by practicing and establishing the proper motor behavior.  If I would've continued to squat with those faulty patterns, I would have created poor motor behaviors.  Instead, I worked on a stance and pattern that allowed me to program proper mechanics.  Never compensate weight for form, this will lead to bad behaviors, and potentially an injury.  

3. Stability deals with maintaining a strong and sturdy core. One thing that I learned when I attended the Show Up Fitness Academy is how to properly brace and engage my core.  You know that guy in the gym who makes a loud sound when he Squats?  Ya, that's me, I'm that tool who grunts when I have a ton of weight on my back, but it's for a reason.  When I grunt, it's because I'm creating a large amount of pressure in my core (intra-abdominal pressure) which allows me to utilize the Valsalva Maneuver.  The valsal what?  The ability of my core to create a lot of pressure to stabilize my back.  This fluid ball is why lifters use a belt.  The greater the surface area on your front-side allows for greater protection for the lower back.  I suggest to use a belt whenever you're lifting a weight above 80-85% of your 1rm.  Knowing how to properly brace your core and engage other supporting muscles can be a major factor in stability for your lifts.  

In the following image, we have a student at the Show Up Fitness Personal Training Academy in Santa Monica (the best personal training school EVER!)  On the left, the student has around 30-35 degrees of internal rotation.  After we did a few drills to activate his anterior, lateral, and posterior core, look at the increase in ROM, it's around 45 degrees (optimal ROM for internal rotation at the hip.)  So this begs the question, is it mobility or stability?  To me, it looks like his restriction is due to a lack of core stability.  This image should challenge your mindset the next time you go to stretch some "tight" muscles.  Are they truly tight, or is it a neuromechanical mechanism to protect the body from weakness in other areas? Hmmmmmm.  SCIENCE :)

internal rotation stability vs mobility drills

Conclusion:

Not everybody can get under the bar for the first time and have great form. Shit, I Squat every week and am still learning what feels right for my body.  Ask yourself what feels the best, and how much weight can you do?  it’s important to take time to see where you feel the strongest, how it feels, and looks.  Mobility and stability may be something you can fix, your anatomy and bone structure is something that is not going to change. If someone is squatting 135lbs with their feet shoulder width apart and then they widen their stance to hit 185lbs, why not stay there? If the force production is optimized with optimal mobility and stability, you my friend, have found your proper Squat form.  Start out by experimenting with different stances (Shoulder width apart, feet externally rotated, wider stance….), whatever feels the best, and then how much you can Squat. Don’t compromise a lift just because someone says this is the way you have to Squat- CHANGE IT UP!  .

Pointers for Squatting

 Try to bend the bar on your back to engage the lats

 Pretend theirs an orange under your chin aka neutral.  

 Keep your back straight.

 Try to palm the floor with your feet (Ever tried to palm a basketball?  Do this with your feet to the ground.)

 Don't let your knees buckle inwards (knee valgus) aim to keep them between your big toe and little toe.  

 Brace your core as if you were going to be punched in the stomach.

Show Up Fitness: How to Deadlift

How to Deadlift

How to do a Deadlift with Variations & Bad For 

Deadlifting for the general person:
The Deadlift is one of the most popular exercises.  It's one of the three power lifts (the other two are Squats and Bench Press.)  The pattern of movement is referred to as a hinge (look at a door and analyze the hinges, that's how it got the reference.)  These brackets allow the door to sway back and forth in one direction.  When performed properly, the glutes, hamstrings, low back, and back are lifting the weight off the ground.  It's one of the best booty and hamstring building exercises behind the Hip Thrust.  If you want to develop a booty that can bounce a bowling ball 5-feet in the air, you need to learn how to properly Deadlift.  

how to deadlift SHOW UP FITNESS

Form: If your goals are to develop speed, explosive power, strength and an awesome backside, the Deadlift should be implemented 1-3x weekly.  Before you start picking up a bunch of weight off the floor, your form needs to be pristine.  Common mistakes are seen by Squatting and not hinging, rounding the lower back, the bar path is not close to the body,  not maintaining an upright torso, and leaning too far back (hyperextension).  At Show Up Fitness, I Miyagi the hell out of our clients by constantly stressing the hinge pattern: Golfers pick-up, band Deadlifts, Bent-Over Rows, and Hip Thrusts.  I want you to be able to pick up 1.5x-2x your body weight without having to rehearse all the checkpoints, I want them to be second nature.  I don't suggest doing more than 6-8 reps per set- OWN EACH REP.  If implemented properly (with amazing form, and heavy weights), you'll notice changes in your booty and strength within a few months.  

For proper instruction on how to Deadlift, skip the next section and watch the video, then implement the program at the end.  

Deadlifting for the Personal Trainer:
The concentric action for the Deadlift at the hip is extension, which makes the Glutes the agonist at the hip and the Quadriceps at the knee  (Vastus Lateralis, Intermedius, Medialis, and Rectus Femoris).  The Semimembranosus, Semitendinosus, and Bicep Femoris (long and short head) are synergists and the deep abdominal stabilizers brace the core (transverse abdominals).  The femoral action is extension (Gluteals), therefore the flexors are the antagonists (Psoas Major / Hip Flexors.) 

To properly execute a Deadlift, the shoulders should be slightly over the bar, with the weight focused posteriorly by engaging the Lats.  Make sure to lock yourself into the bar by pulling it to the shins and internally rotating the Lats - TURN THOSE KNUCKLES WHITE BY SQUEEZING!  You can also try cueing, "put your scapulae's into your back pockets."   The neck should be neutral as if your client is holding an orange under his/her chin.  As the trainer, you'll see the following mistakes: 1- The client sets up in a Squat position (look at the angle of their shins; vertical is a Deadlift, a 45-degree angle is a Squat.  Don’t let them Squat the Deadlift, 2- Their shoulders come too far over the bar – their torso looks parallel to the floor like an RDL, 3- The hips shoot up faster than the knees aka stripper Deadlift (this sounds good, but it’s not), 4- Hyperextension instead of a posterior pelvic tilt, 5- Improper breathing mechanics.  Make sure they understand the purpose of a large, deep breath to brace the core, 6- Rounded lower back.  Once the spinal column loses its integrity and goes from three to two curves, force is directed in the lumbar region.  

If you look like the following girl, congratulations, you’re Squatting the Deadlift.  There’s no fear becoming “Quadzilla” from Deadlifts as the exercise is hip dominant.  

How to deadlift Show Up Fitness

Variations: 
There are numerous variations to the conventional Deadlifts- this can be good and bad.  It’s like teaching someone how to cook, they want to try every recipe in the world!  Not so fast Chef Boyardee, I want you to own the mechanics of the hinge pattern before you start trying the variations (Miyagi the hell out of your clients!)  This will take a few months to properly program in the proper motor control.  After you’re deadlifting at least your body weight (ideally 1.5x), you can begin to play around with the variations.  Here’s a list from beginner to more advanced:
Band-Hinge
Kettle Bell
Trap Bar
RDL
Rack Pulls
American
Conventional
Semi-sumo
Sumo    
Deficit
Jefferson (1-leg over / behind bar)
Banded / Chain’s
Single Leg Deadlifts (love these to strengthen the glute med & prevent valgus)
Hack (Bar behind body)
Windmill - Checkout this video at stack.com
Hands on Weights (Wide stance / further than a Snatch, your hands are holding the rubber plates)

How to Spot the Deadlift:  
NO SPOTTING- don’t be that weirdo perving out on a client by spotting a Deadlift.  This is one of the few exercises that you do not spot.  Teach your client to drop the weight in the case of an emergency.  
A belt should be worn when the client is lifting 80% of their 1rm.  Dependency on a belt could make the clients lower back vulnerable.  The same goes with wrist wraps.  If your grip is one of the first things to give out, implement 60-second Pull-Up hangs and Farmers Walks.  These are tools to help your 1rm, don't use them as crutches.  You’re only as strong as your weakest link.  Listen to your body and train the weak segments. 

Deadlifting Workout:
1- Deadlift / Trap Bar (Beginners) 5 sets of 6-8 reps resting 2-3-minutes (If you're a beginner, perform 3 sets of 8-10.  There’s no need to perform more than 8-10 reps.  OWN THE MECHANICS TO INSTILL PROPER FORM, the likelihood of performing bad reps after 10 increase chances for injury.)
2- Kettle Bell Deadlift into Straight Legged Deadlift (RDL’s) 3 sets of 12 reps
3- Windmill Deadlift (See Article that I wrote for Stack.com) 3 sets of 10
4-    Band Deadlifts as seen in beginning of Youtube tutorial 1 set of 30 AMRAP (Choose a weight that you think that you can do for 30 reps and then do As Many Reps As Possible)
Hip Thrusts are a great compliment to owning the Hinge pattern.  

For more information go to www.showupfitness.com and make sure to like us HERE on facebook.  https://www.facebook.com/Show-Up-Fitness-Santa-Monica-1507807282839542/ 

Interested in becoming a personal trainer?  The time is NOW to SHOW UP!  Chris teaches a 4-month personal training course which will prepare you to take the NSCA, ACSM, or NASM certification.  Unlike other schools, the Academy allows you to train real people.  You'll be able to enroll in an internship at Show Up Fitness and start getting your reps in training clients at Show Up Fitness.  The Academy is located in Santa Monica.  Chris has graduated over 700-personal trainers and will teach you how to become the most successful personal trainer with his background in Kinesiology and owning two successful personal training gyms.  

How to do a Military Press with Variations & Bad Form

How to do a Military Press with Variations & Improper Form

Every girl and guy wants sexy arms, but how do you get them?

Every girl and guy wants sexy arms, but how do you get them?

Military Press for the general person:

Every girl and guy wants sexy arms, but how do you get them?  I'm going to speak to the general population first, then personal trainers (general peeps, you can skip the personal training section, just read the workouts and watch the video.) 

The Military Press is a great shoulder exercise.  Any time you press overhead, the main muscles engaged are the shoulders and triceps.  Some things to be cautious of are shoulder pain.  If your shoulder hurts while pressing overhead, eliminate overhead pressing for the time being.  If you're an overhead athlete, I'd suggest limiting overhead presses to once per week and use lighter weights (10-20 reps.)

Form: Once your chest begins to flare upward like you're doing an Incline Press, the weights are too heavy.  It's important to brace your core and have your glutes engaged- pretend like you're squeezing a magical $500 bill between your butt cheeks and someone is about to punch you in the stomach.  In the starting position, bring the weights up to the front of your shoulders, and brace while you press up.  On the way down (refereed to as the negative), take a breath in to prepare for the next rep.  Military Presses should be placed at the beginning of your shoulder day, or if you're doing a full-body / upper-body split, place them after a back exercise i.e. Hip Thrusts, Bench Press, Chin-Ups, then Military Press OR Incline Press, Dumbbell Row, and then Military Press.  In the following video, I will show you the proper form and common mistakes during the exercise.  Skip the next paragraph and go to "SHOULDER WORKOUT" if you're not a personal trainer or interested in becoming a personal trainer...    

Military Press for the Personal Trainer:

The agonist for the Shoulder Press aka Military Press (MP), are the Anterior and Medial Deltoids.  The triceps are the synergist, and the stabilizing muscles are the rotator cuff  (Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis.)  The humeral action is abduction (Medial Deltoid), therefore, the Latissimus Dorsi are the antagonist.  The scapulae's rotate laterally aka upward rotation (middle & upper traps), while the elbow's extend (triceps).  In order to properly execute the MP, the weights need to be appropriate.  As the trainer, you'll see your clients flare their chest up and out which means one of three things: 1- The weights are too heavy and/or 2- the lats and thoracic region lack mobility, and/or 3- The glutes and core are not properly engaged.  It's called a Military Press, not Incline Press, so make sure your client is not arching their back.  I like to have our clients at Show Up Fitness stand up and externally rotate their feet in the transverse plane, this will help engage the glutes.  Remember, the gluteus medius turns the hip out, which will help keep the pelvis neutral, or slightly posteriourly tilted- this is better than anterior tilted, which can cause too much pressure on the lumbar vertebrae.

Always think about creative ways to challenge your client by adding variations as seen in the video i.e. Arnold Presses, single-arm presses, or accentuated eccentrics.  I also enjoy super setting MP's into lateral raises.  

How to Spot the Military Press:  

Unless otherwise communicated by the client, spotting occurs at the wrist.  Understandably, some of your clients may be using heavier weights, so you may need to support their elbows, just make sure to quickly maneuver to the wrists to prevent elbow collapse in worse case scenarios.   

How to spot a military press at show up fitness santa monica.

Shoulder Workout:

1- Seated Military Press 5 sets of 6-8 reps resting 2-3-minutes  (If you're a beginner, perform 3 sets of 12 resting 1-2-minutes)

2- Standing Military Press 3 sets of 12 reps 

3- Lateral Raises Super Set into Face Pulls 3 sets of 15

4- Arnold Press 1 set of 30 AMRAP (Choose a weight that you think that you can do for 30 reps and then do As Many Reps As Possible)

For more information go to www.showupfitness.com and make sure to like us HERE on facebook.  https://www.facebook.com/Show-Up-Fitness-Santa-Monica-1507807282839542/