motivation

Dissecting Focus

By: Jimmy Dabney

The core of excellence lies within our focus. We all want to perform at our very best and reach our full potential; now to make this happen, we must learn how to focus properly. Excellence begins to exist only when we connect with each step of the process as we move forward in achieving our goals. Every moment is important in the pursuit of raising our level of consistency. I would like to dissect our focus into six different sections: Commitment, Mental Readiness, Positive Visions & Images, Confidence, Distraction Control, and Ongoing Learning.

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Commitment: Committing to constant learning and growth will help enhance our focus. While pursuing our dreams, it is imperative that we develop the mental, physical and technical skills to become the very best version of one's self. Learning about focus can directly affect our mood as well as the outcome of our performance. As we apply the lessons learned from each experience we can then take steps towards improvement. Setting clear goals and resisting inevitable obstacles will help us hold onto our commitment as we continue to pursue personal excellence.

Mental Readiness: Preparing, training, and performing with optimal focus and with the right intensity, will help us become successful. A positive mindset is a crucial component that can enhance our ability to create positive learning opportunities. We then must take advantage of every training and performance opportunity to build momentum towards reaching our goals. Once in rhythm with this perspective, we can find simple joys within the process and stay positive during the various ups and downs we encounter.

 Positive Visions & Images: Using positive visions and images within a practice or a performance can help us see what our potential looks like. Creating positive images may not be as easy as it sounds, especially with the struggles faced along the way. However, the mental, physical and technical skills acquired through the learning process, and the improvement of executing these skills, will help us visualize the images of the steps we need to take to get to where we want to go. Positive thoughts, images, and visions are an inspiration to keep striving towards reaching our goals and our dreams.

Confidence: We all have potential and the capacity to overcome obstacles. Commitment, mental readiness, and positivity can give us the confidence needed to make smart choices and reinforce our focus. Incorporating confidence in our daily actions will speed up the process of achieving our short-term and long-term goals. Conversely, the lack of confidence will slow down the process and cause roadblocks on our journey. Takeaway: Trust and believe in yourself; knowledge is power (see ongoing learning.)

 Distraction Control: Staying present can help to reduce stress, maintain positivity and enhance our focus. Performing consistently well requires us to regain a positive focus once we get distracted (as we all face distractions daily). Reconnecting with our best performances from the past can help us reconnect to the skills needed to create another successful experience. Making it a priority to adequately rest will help our mind to stay on the best path towards personal excellence.

Ongoing Learning: Finding joy in what we do will help us take small steps towards achieving our short-term and long-term goals. Reflecting on lessons learned from past experiences will improve new and upcoming performances as well as help us target relevant focus areas for future improvement. Most importantly… ACTING on these lessons learned will be necessary to continue our growth process and help us be successful on an ongoing basis. Remember this is a fluid process where, ironically, there is no finish line. Life gives us an opportunity to continuously SHOW UP and improve at what we love to do. The commitment to become mentally ready and use positive visions and images will help strengthen our confidence to control distractions and enhance ongoing learning. Focus is always within our control, so now go out there and use it!

Written by: Jimmy Dabney, Show Up Fitness Strength Coach, MS

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!

The Choice of Excellence

By: Jimmy Dabney

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Excellence in any domain always begins with a decision and a choice. First, it is

important to understand what you are passionate about. What lights your fire?

What ignites the motivation to make strides towards reaching your potential?

When you answer these questions you then have direction. Many struggle to find

this direction. Once this is known you are already one step ahead of most.

Big Step #1 – As our board member Dr. Waterbury says, “FOCUS is a crucial

component of success”.

Big Step #2 – PERSIST through the ongoing obstacles that you will encounter.

For a joyful existence you must CHOOSE to do the following...

- To excel within your passion.

- To bring full focus and quality to your work.

- To direct your stress in a productive way.

- To respond positively to obstacles.

- To recognize that the choices you make direct the quality of your

performance.

Keeping a sense of purpose, passion, and perspective helps to build momentum

when things get tough. What are the reasons for why you are doing what you are

doing? Is it meaningful? What will it bring you? What will it bring to those that you

care about? What do you love about it?

Retaining your ignition allows excellence to become a realistic goal. Constantly

reminding yourself of your passion and purpose will keep your focus vivid and

strong. Engulf your choices in love, joy, creativity and determination to keep your

vision clear. Keep a positive perspective when tough situations present themselves

because it will help you to overcome challenges and strengthen your pursuit of

excellence.

Choosing to focus can be one of the hardest things to do. Combine a positive mindset

with every decision to create constant improvement in each task of the day. You

have the CHOICE to go through the motions or perform your tasks with quality. If

you are only present physically things will not work. Use your thoughts and focus

together so they can work with your efforts. Doing this will transform your

performance from poor to good, good to great, and great to consistently great.

A positive perspective will allow you to always learn from your experiences and

performances. Apply the lessons learned to kick-start the action needed. Then focus

on what is in front of you to become fully engaged. In doing this you can access free

flowing energy. Align this energy with daily choices and focus to unlock true

potential and create limitless opportunities. Now reach out to grab your destiny!

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By: Jimmy Dabney

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!  

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.  

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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

Common Sense is now Uncommon.

Common Sense is now Uncommon.  Let us teach you Common Sense 101

Let’s see how well you'd do on the following quiz:

1. How many hours of sleep should you be getting every night?  2. How many glasses of water should you drink daily?  3. What should you do with your free time: a-browse social media, b-exercise? 4. Which of the following best describes what you should say after a waitress brings you a cocktail? a- About F’in time, b- What’s your number baby?  c- Thank You! d- I’m stupid crazy horny!

I’d be willing to bet you aced that quiz.  My question to the American society is, “Are you implementing these aspects of common sense?”  I’d double down on that previous bet and say you aren’t.  Today, I’m going to help you become a better person by teaching you common sense in all aspects of life. 

Common Sense is uncommon.  Learn basic common sense....

Fitness / Nutrition

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You should be sleeping 7-8 hours a night.

You should be drinking 8-12 glasses of water a day.

Your diet should primarily consist of proteins, vegetables, and water.

If you’re on a diet, don’t tell anyone. 

There isn't a one-size-fits-all diet.  Experiment and find one that best suits you.  

If you want a nice ass, Hip Thrust, Squat, and Hinge moderate to heavy weights 4x a week.

If you want nice arms, do Push-Ups and Chin-Ups 4x a week. 

Sugar isn't bad, carbs aren't bad, fat isn't bad.  It's about how many calories you consume.  As with debt, if you consume too much, you will gain weight.  

If you want to lose weight, monitor want you put into your mouth via a food log.

Hinge, Squat, Press, Pull, carry heavy things and repeat. 

You should be able to push your body off the ground, and pull your body up to a bar.

If you experience pain during movement, stop doing that movement until the pain goes away.

Excess adipose (belly or thigh fat) isn’t healthy.

Unless you’re a Physical Therapist, BOSU ball are stupid. 

Salt doesn't cause high blood pressure.  Eating too much, not sleeping enough, stressing all day long, and not exercising does.  

Walk more.  

Eating six meals a day is not superior to eating three- IT'S ABOUT MOTHER F'ING CALORIES!  

Everyday life

Forest Gump Show UP Fitness best personal trainers in santa monica

"Of more worth is one honest man to society and in the sight of God, than all the crowned ruffians that ever lived." - THOMAS PAINE, COMMON SENSE (READ IT).

When you open a door, look behind to see if someone else is coming in, and then hold the door for them while smiling.

When someone holds the door for you, say “Thank you.”

If you’re with someone and expecting an important text, email, or call, say the following, “I’m not trying to be rude, but I need to keep my phone out because I’m expecting an important text.  When I get that call, I’ll reply and put my phone away.” 

At a bar or dinner, if someone is celebrating a birthday or anniversary, you should send over a round of drinks or dessert. 

If the trash is full, take it out.

If the dishwasher is full, unload it.  

Whiskey, pizza, and bacon are amazing.  

If there's a lady standing (she doesn't need to be pregnant or elderly) on public transportation, get up and offer her your seat.  

When you walk by someone, you should smile and say, “Good morning, afternoon, evening.”

When someone say’s good morning, afternoon, evening, you should reciprocate.

If someone smiles at you, you should smile back.

If someone smiles at you, that doesn’t mean that want to have sex with you.

If someone texts you, you should reply when you open the text (People are on their phones 24/7.)

If someone doesn’t immediately accelerate at a stop light, wait 10-seconds.  If they haven’t proceeded, gently tap your horn ONCE. 

If something offends you, remove yourself from the environment. 

If you see a piece of trash, on the ground, pick it up and throw it away. 

Reading a book is better for you than watching TV.

Discussing a good book is better than reality TV.

If you want something, ask someone how you can help them first. 

No means no.  If asked, “are you upset?” and you genuinely are, don’t say, “No” and feaster a future blow up. 

Mind readers don't exist, communicate. 

If people are looking at you in a weird way, take a second to think about the volume of your voice.    

If someone asks you how your day is, and it’s bad don’t tell them (unless it’s a significant other or close friend).

If you’re going to drink copious amounts of alcohol, eat food and drink water. 

If you’re hungover from drinking copious amounts of alcohol, drink water and exercise for 30-60 minutes.  Drinking depletes neurochemicals and feel good hormones; exercises offsets inner demons.

Send your parents hand-written cards on Christmas, Valentine’s Day, Saint Patty’s Day, Easter, and July 4th. 

Do not talk on your phone at Starbucks.  If your phone rings, step-outside and answer the call.

Send your Mother wine or flowers on Valentine’s day. 

Send your Father whiskey or food on Father’s Day. 

Random acts of kindness do not need to be shared on Facebook or with anyone for that matter.  Do something out of the goodness of your heart.  Telling other people that you volunteer or bought someone coffee is selfish.     

Don’t affiliate with people you don’t like. 

If you’re going to be late, inform the party that is waiting for you (Military saying, if you’re 10-minutes early, you’re 5-minutes late.)

When you’re invited to someone’s house for dinner, bring a bottle of wine, flowers, or an appetizer.

If you have dinner at someone’s house, take their plate to the kitchen and offer to do the dishes.

Smile at the barista and say, “Please” and, “Thank you.”  Get off your F’in phone. 

Do not wave down a barista, bar tender, or waitress- do not speak down to anyone, EVER! 

If you have something negative to say, don’t say anything. 

You’re 100% accountable for your life.  Own up to your actions and take responsibility. 

If you go out with 4 people, rotate buying rounds.

If a homeless person is asking for change, don’t snarl at their request.  If you can help them, buy them coffee or food.  If you cannot help them, SMILE and decline. 

If someone takes time out of their schedule to help mentor you, offer to buy them drinks or dinner AND send them a THANK YOU CARD. 

Don’t be a prick. 

Relationships / Dating

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Guys should open the truck door for their lady.

Girls should reach across the truck to open the door for their man.

When you go on a date, the guy should pay.

When you’re on a date and the guy offers to pay, the girl should offer to pay her share (the guy should decline.)

Buying a girl dinner or drinks, doesn’t grant you access into her panties. 

Upon dropping a girl off from a date, wait in your truck until she safety gets into her house.

Don’t talk about how much money you make or the kind of truck you drive.

Eat with your mouth closed.

Don't nag.  

Stop trying to FIND YOURSELF; life in constant growth.  #wanderlust = worst hash-tag ever.  

Keep your phone out of site when you’re with ANYONE else. 

Most guys like sports, let them watch their team play.

Most girls like to shop, let them shop.  (Ready for this... let a guy watch his games while a girl shops!  OMG x 10)

If you’re upset with someone, tell them.  Communication is key and minds cannot be read.

Rule of thumb for guessing a girls age and weight- 10-years under any sort of educated guess, and 25-lbs under your ballpark weight guess. 

Those who are confident don’t need to tell anyone about it, you show it.  Walk the walk. 

It’s better to be 1 for 8, then 0 for 0.  You miss 100% of the shots you don’t take. 

During coitus, both parties should climax.  (Whoopsie).

Plan date nights weekly / bi-weekly with your significant other. 

Girls usually take longer to get ready, get over it. 

If you ask someone out on a date and they decline, that doesn’t make him or her a douchbag / bitch. 

Friends with benefits 99.9% of the time doesn’t work.  Someone usually gets too emotionally attached, and your house will end up burnt down.

If someone is upset, pressing the matter will rarely work.  It’s like poking an angry mama bear; let the issue settle for a few hours, get some fresh air, and then revisit the conversation with a clear mind.   

If you sleep with someone on the first date, the likelihood of you two ever dating again, is extremely low.  For that matter, the likelihood of them ever calling or texting you again, is extremely low. 

If you want to impress a guy, cook for them.

If you want to impress a girl, cook for them.

Wearing a condom will save you a lot of hassle in the future.  Kids and STD’s are expensive, nasty and/or last forever (in no particular order.) 

If you stay over at someone’s house and wake up earlier than they do, quietly tip toe into the bathroom/other room.  Don’t turn on the light- use your damn cellphone light you selfish bastard. 

Oral sex should be reciprocated; I go, you go.  OR, do 69. 

Being in a relationship DOES NOT define who you are.  You will not be happier in a relationship if you’re currently unhappy. 

Don’t be a dickhead / hooker and cheat.  If you’re unhappy, stop being a coward, end it. 

Have more sex, it's fun.  

Work / Finances

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You should bring at least three copies of a resume to an interview.

You should arrive 30-minutes early for an interview. 

You should ask questions at the end of an interview, i.e., How has this position made you a better person?

You shouldn’t eat smelly food in the office (if you’re unsure of your food smelling like dog shit, ask a co-worker, “Frank, does my salmon smell like dog shit?”)

Go to management with action plans, not ideas.

If you have a complaint, feel free to express it if you have a solution. 

If you’re sick, don’t go to work.

If you have a question, ask it.  Don’t complaining later. 

Do not text or browse social media in class.

Keep your phone on silent. 

If you start up a new company, you should have 6-months of rent saved up.  

If you have a project due, sit down and schedule time throughout the week(s) to properly prepare for the deadline. 

If you do not ask, you shall not receive (goes for relationships and kinky sex too!)

Wake up 2-hours before work (if you’re constantly bitching about not having enough time in the day, 2-hours before work will allow you to prepare, exercise, read, and get your mind right.)

Open an IRA (Traditional, Roth or Sep) and set aside the maximal amount ($5,500 or 50k – consult with your CPA.) 

If you make 5k a month, don’t spend more than 5k a month or else you’ll accumulate debt. 

Watch Office Space.  Don’t be this guy…

Show Up FItness NPTI Sochi NASM NSCA ACSM Office Space

Or this guy….

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Don’t be a dickhead. 

SHOW UP OR SHUT UP!

To summarize common sense:

Don’t be selfish.  Hold and open doors for people.  Reciprocity works wonders.  Stop obsessing over social media acceptance and text messages.  Read a damn book.  Ask other people questions.  Offer to pay your share and say please.  Stop talking about your shitty life - you’re 100% accountable for everything.  SHOW UP, WORK HARD, Smile, say Thank You and maintain a Positive F&^%$#@ Mindset.  

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