In this comprehensive guide, we will explore the importance of continuing education for personal trainers and discuss various avenues through which you can enhance your professional development. From certifications and workshops to seminars and online courses, numerous opportunities are available to stay up-to-date and excel in your career as a personal trainer. So, let’s dive in and discover how continuing education can benefit you and your clients.

Why Continuing Education Matters

Staying Informed and Relevant

The fitness industry is constantly evolving, with new research, technologies, and training methodologies emerging rapidly. Continuing education lets you stay informed about the latest advancements and trends. This knowledge allows you to provide cutting-edge training programs and advice to your clients, helping them achieve optimal results.

Enhancing Client Experience

Continuing education enables you to enhance the client experience by expanding your skill set and knowledge base. You can offer your clients innovative and effective training strategies by staying up-to-date with the latest research and techniques. This improves their overall experience and increases their trust and confidence in your expertise.

Differentiating Yourself in the Industry

Continuing education can set you apart from the competition in a competitive industry like personal training. You can be an expert in specific fitness areas by obtaining additional certifications and specialised training. This specialisation attracts more clients and allows you to command higher service rates.

Adapting to Client Needs

Continuing education equips you with the tools and knowledge to adapt to the unique needs of your clients. As you encounter individuals with different fitness levels, goals, and limitations, your expanded skill set enables you to tailor your training programs accordingly. This adaptability ensures you can provide personalised and effective training to diverse clients.

Continuing Education Options for Personal Trainers

There are several avenues through which personal trainers can pursue continuing education. Let’s explore some of the most popular options:

Certifications and Advanced Courses

Obtaining additional certifications and completing advanced courses is an excellent way to deepen your knowledge and expand your skill set. These certifications and courses offer specialised training in nutrition, weight management, sports performance, and injury prevention. By pursuing these certifications, you can become a master in your field and attract clients who require specialised expertise.

Workshops and Seminars

Workshops and seminars provide opportunities for personal trainers to learn from industry experts and gain practical insights into various aspects of fitness training. These events often cover topics like functional training, strength and conditioning, and business development for personal trainers. Attending workshops and seminars lets you network with other professionals and stay updated on industry trends.

Online Courses and Webinars

Online courses and webinars offer flexible learning options for personal trainers who prefer self-paced study or have limited access to in-person events. These courses cover various topics, from exercise programming and nutrition to client communication and marketing strategies. Online courses allow you to acquire new knowledge and skills from the comfort of your own home while maintaining a busy schedule.

Continuing Education Units (CEUs)

Continuing Education Units (CEUs) are a common requirement for maintaining certifications and professional credentials. CEUs can be earned through various educational activities, including attending conferences, completing online modules, or participating in workshops. CEUs demonstrate your commitment to ongoing learning and professional development, ensuring you stay current in your field.

Implementing Continuing Education Strategies

Setting Goals and Priorities

Setting clear goals and priorities is essential before embarking on your continuing education journey. Reflect on your current skill set and identify areas where you want to expand your knowledge. Whether specialising in a particular training method or gaining expertise in a specific population group, having clear goals will help you choose the most relevant continuing education opportunities.

Researching Accredited Programs

When selecting continuing education programs, it’s crucial to choose accredited providers. Accreditation ensures that the program meets certain quality standards and will provide you with valuable and credible knowledge. Research different organisations and institutions that offer certifications and courses in your area of interest to find the most reputable options.

Continuing Education Courses and Credits (CECs)

Continuing Education Credits (CECs) are an established industry metric demonstrating your commitment to continuous learning and professional development. CEC-accredited programs, workshops or events that deliver advanced training and assessments are awarded with credits. 

Continuing Education Courses allow personal trainers to specialise in the following areas: 

• Pregnant and Postnatal Training for Personal Trainers 

 Cultivate expertise in a specialised niche, establishing trust with expecting and postpartum clients who seek your specialised support

• Advanced Nutrition for Personal Trainers 

 Enhance your capacity to tackle a pivotal aspect of fitness—nutrition—empowering clients to make well-informed choices for a healthier lifestyle.

• Boxing Training 

Diversify your training portfolio and attract clients intrigued by boxing as an engaging fitness regimen, augmenting the breadth of your services.

• Training Seniors
  
  Gain a competitive edge by catering to a growing demographic seeking customised fitness programs designed to enhance the lives of seniors.
• Myofascial Training 

Offer clients a holistic approach to fitness by addressing muscular imbalances and promoting quicker recovery from workouts.

• Advanced Program Training

Enhance the quality of your services as clients experience tailored workout programs customised to their unique aspirations and needs.

We have listed some of the areas above where you can advance your personal trainer expertise. Head to AUSactive to learn more about available registration and continuing education courses for personal trainers. 

Creating a Learning Schedule

Continuing education requires time and commitment. Create a learning schedule that allows you to dedicate regular time to studying, attending workshops, and completing courses. Block out specific time slots in your calendar and treat them as non-negotiable appointments with your professional development. Consistency is key to maximising the benefits of continuing education.

Networking and Co

llaboration

Engaging with other professionals in the fitness industry is a valuable aspect of continuing education. Attend industry conferences, join online forums, and participate in networking events to connect with like-minded individuals. Collaborating with peers and sharing knowledge and experiences can broaden your perspective and inspire new ideas for your practice.

The Benefits of Continuing Education

Professional Growth and Development

Continuing education is an investment in your professional growth and development. Expanding your knowledge and skill set makes you a more well-rounded and effective personal trainer. The more expertise you acquire, the more opportunities you have for career advancement, such as working with elite athletes, starting your own fitness business, or becoming a sought-after industry expert.

Enhanced Client Results and Satisfaction

Continuing education directly impacts the quality of service you provide to your clients. You can design more effective training programs and deliver better results by staying informed about the latest research and techniques. Clients who see progress and achieve their goals are more likely to be satisfied and recommend your services to others, increasing client retention and business growth.

Increased Professional Credibility

Continuing education demonstrates your commitment to excellence and professionalism. By continuously updating your knowledge and skills, you position yourself as a trusted and credible source of fitness expertise. Clients are more likely to trust and respect personal trainers who invest in their own professional development, leading to stronger client relationships and a positive reputation in the industry.

Personal Satisfaction and Fulfillment

Continuing education benefits your career and contributes to personal satisfaction and fulfilment. As you grow and develop professionally, you gain a sense of accomplishment and pride in your work. The ability to help clients achieve their goals and improve their lives through fitness is incredibly rewarding.

Next Steps

Continuing education is essential to a successful career as a personal trainer. By investing in your professional development, you can stay ahead of industry trends, provide exceptional service to your clients, and position yourself as a leader in the field. Whether through certifications, workshops, online courses, or networking, there are numerous avenues for personal trainers to pursue continuing education. Embrace the opportunities for growth and learning, and watch your career soar to new heights. Remember, the more you know, the more you can inspire and transform your clients’ lives.

An average personal trainer salary is between $60,000 and $70,000 a year. However, personal trainers that are more skilled can earn around $90,000 to $110,000 per year. A 2023 Industry report by Indeed shows that the highest earning personal trainers attract an average of $103 per hour.

Source: Seek Job Ads and Role Reviews

How Much Does a Personal Trainer Earn in Australia?

Personal Trainer Salaries Across Australia

The average personal trainer rate per hour for each state/territory:

• Victoria: $33.45
• Western Australia: $32.55
• New South Wales: $30.51
• Queensland: $32.36
• South Australia: $33.47
• Tasmania: $23.49
• Australian Capital Territory: $52.50
• Northern Territory: $30.00

Several factors affect a personal trainer’s pay, such as:

• Location
• Certifications
• Education Level
• Experience
• Specialization

You can achieve a higher personal trainer salary as you immerse yourself in experiences and knowledge while handling clients.

Additionally, there are plenty of opportunities for career growth that will boost the average salary, especially if you are an entry level personal trainer in the fitness industry. Some include small group personal training, outdoor training, and even cruise ships. More people prefer to work out at home, and you can tap this market by offering online programs or setting up one-on-one personal training at a much higher rate.

Job Growth and Increasing Demand for PT’s Across Australia

Source: National Skills Commission: Fitness Instructors

Becoming a personal trainer in Australia is a smart career move due to the expected significant job growth in the fitness industry over the next five years, with a projected increase of 9.8%.

The National Skills Commission has reported an increasing demand for personal trainers and fitness instructors, as people become more health-conscious and prioritise wellness. The popularity of group fitness classes and the growing interest in personalised fitness programs have also contributed to this upward trend.

As a result, personal trainers can anticipate excellent job prospects and competitive salaries, making it an ideal profession for those who are passionate about fitness and helping others achieve their health goals.

Highest Paying Skills for Personal Trainers

Personal trainers with more weight loss or management skills, health and wellness, and nutrition usually have above-average pay, which is around $60,000 per year. On the other hand, skills in training program development and trainers pay less than the current market rate, based on the data from PayScale.

Below are the most popular skills that impact a personal trainer’s salary in Australia:

• Sports Nutrition
• Training Management
• Rehabilitation
• Weight loss/management
• Nutrition
• Professional coaching
• Health and wellness

Tips & Strategies for Success as a Personal Trainer

1) Building a Strong Client Base

Let’s face it—building a strong client base as a personal trainer isn’t that easy whether you’re working at a health club or self-employed. However, your client base is crucial to your success; and is one way to maximise your personal trainer salary.

It’s a challenge when you’re starting and when your clients start getting unmotivated to work out. To push through, you need to do the following:

2) Invest in Marketing Strategies for Attracting New Clients

To attract new clients, you need to market your fitness business, and yourself. You can build a website that is easy to use that will showcase yourself and the services that you offer. Ensure your contact details are listed there and put in an enquiry form to make reaching you easier for potential clients.

Another way to market yourself as a personal trainer is through social media. This is an exciting opportunity for you to grow as a personal trainer and achieve a higher income. Build your social media presence on Facebook, Instagram, LinkedIn, YouTube, and more. Most of your clients are active on these platforms, making them an effective way to succeed.

Use your social media profile to engage with your target audience. Share some useful information in the form of videos and content. You can also share content from your website that will boost your site ranking.

Next, consider investing in digital marketing. Whether it’s SEO or social media, investing in digital marketing is essential for all businesses and services, even more so if you are in the fitness industry, as people go online first to discover the options and see what is on offer. There’s a wealth of information online on how to get started, or if you’re looking for an expert in the fitness industry to give you a head start, look for an established digital marketing agency to work with.

Finally, networking by generating word of mouth may also boost your chances of getting referrals that will help you build a solid network of clients.

3) Build Client Loyalty Programs for Customer Retention

The work doesn’t stop when you build a network of clients, especially with the rising demand that drives an increase in competition. Ensuring your clients remain loyal to you is key to long-term success, enabling you to maximise the full extent of your personal trainer salary.  (Fitness Professional, 2017)

An effective strategy for building client loyalty is through a customer loyalty program. With a customer loyalty program, you allow your clients to earn points by using your services regularly. Offer exciting incentives, such as a free training session for every number of paid sessions, working with other trainers, and more.

A rewards program is also something worth considering. This works by “rewarding” your customers based on a genuine relationship. Rewards may vary depending on what you can give—it could be time with your clients, such as taking them out for lunch or dinner and getting to know them more personally or giving them a gift certificate when they achieve a milestone in their fitness journey.

Bootcamps are also a great way to build and nurture customer loyalty. You also get a chance to expand your network in boot camps. Once every few months, host a boot camp for a day or a weekend by offering clients several exercises they are not used to. Immerse them in a completely different experience that will take them out of their comfort zones and motivate them to reach their fitness goals.

4) Maximise Earning Potential Through Upselling Services

Upselling your services effectively maximises your personal trainer base salary and can even open a new revenue stream. For example, you can provide your clients with nutrition coaching as an additional service. After all, you’re one of the few people who can provide this service because you know exactly what nutrition your client needs that will match their exercise regime.

You can also investigate diversifying your services and upselling online. Create a training plan software to expand your services to your existing clients. The software may be a platform where clients can visualise their progress and get detailed nutrition and exercise instructions.

Online coaching is another great upsell that will let you get the best of everything—one-on-one coaching and the flexibility of providing your services anywhere and anytime. This can also help expand your network and reach potential clients from other parts of the world.

You can also create your own merchandise, such as workout shirts, water bottles, and accessories.

Offering Additional Services to Clients

There are many ways you can maximise your knowledge and skills as a personal trainer to increase your salary. Some of them are:

• Provide online courses: As mentioned, online courses are a good way to expand your services as a personal trainer. A growing number of people now want to learn and train on their schedule, and you can take advantage of this by offering online sources. Some of the great platforms you can use are Skillshare and Udemy.
• Set up a small group personal training: This can expand your services to a wider audience. Your clients get to save more when they join a small group as they will work out with more people. In addition, it’s also a great way to build a sense of community that will boost customer loyalty.
• Run seminars or workshops: Off-events such as seminars or workshops can be an excellent way for personal trainers to build authority in the industry, which can help boost revenue. This will also generate leads that could turn into new clients.
• Dive into the world of supplements: As a personal trainer, you know enough about fitness and nutrition, making you quite the expert in supplements. Look for supplements to help your clients achieve their goals and sell them as part of a bundle or separately.
• Create eBooks: Writing and publishing books online is a lot easier today, and as a personal trainer, you can take advantage of this. This will let you earn money and generate leads for you.

Negotiating With Gym Employers

The personal trainer industry in Australia has grown significantly especially with the rise in obesity rates combined with the growing awareness of the importance of fitness, health, and well-being.

A growing number of Australians are turning to personal trainers to achieve better overall health. Thus, personal training has become an in-demand service, and you are on high ground when it comes to the salary. This is an advantage if you also want to negotiate your salary.

As one of the fastest-growing careers in Australia today, it is predicted that the health and fitness sector in AU is projected to reach $596M in 2026. (Statista)

Latest data shows the average hourly rate for personal trainers is approximately $30/hour. However, a personal trainer can earn as much as $89,000 per year, which is $64 per hour. Still, this depends on the experience and qualifications. (ACFB, 2020)

A good negotiating position is by upskilling and having specialities that can increase a personal trainer’s base salary and boost their career.

Tips for negotiating your personal trainer salary:

• Research: Check reliable sources for information about salary and per-class pay standards for personal trainers. Doing so will give you better information on the going rate of personal trainers in Australia.
• Set an exact pay range: Whether you are an employee or self-employed, have a specific pay range in mind before you go into a meeting that involves a discussion about your pay.
• Speak to others in the industry: Try to talk to other people in your industry to learn more about the local competition.
• Figure out the benefits: Let’s say the salary that you want can’t be met, then it’s time that you explore the benefits you could have to compensate for it—such as extra vacation time, financial support for a new course, etc.
• Focus on the value you bring to the table: When negotiating our salary, be focused on the value that you add. Have a report that contains information on the number of clients you brought, how full your classes are, and more. Everybody wants a pay raise; it’s all about getting your manager to see why you deserve it!

How to Become a Personal Trainer

• Define Your Fitness Career Goals: The first step to becoming a successful personal trainer in Australia is to understand your fitness career vision and mission. This involves reflecting on your values, interests, and passions and identifying what motivates you to pursue a career in fitness.

• Complete a Certificate IV in Fitness: The Certificate IV in Fitness is the industry-standard qualification for personal trainers in Australia, and it is offered by a range of accredited providers. This course typically takes between 6-12 months to complete and covers a broad range of topics related to fitness and personal training. Upon completion of this course, you will have the necessary skills and knowledge to work as a qualified personal trainer in a variety of settings.One option to consider is the Fast-Track Certificate IV in Fitness, which covers all the study areas required to become a fully qualified personal trainer in a shorter timeframe. This course is designed for those who want to enter the fitness industry quickly and start building their career as soon as possible.

• Gain practical experience and continue your fitness education: Finally, it is important to gain practical experience working with clients and continue your education to stay up-to-date with the latest fitness trends and research. This may involve completing additional courses or certifications, attending conferences or workshops, or working under the guidance of an experienced personal trainer. By continuously improving your skills and knowledge, you can build a successful career as a personal trainer in Australia.

Check out our latest blog post: How to Become a Personal Trainer, for all of the information you need to get started.

Where to Next? 

Becoming a personal trainer in Australia today is one of the most lucrative careers you can pursue today. With the rising demand and the many career growth opportunities, you can expect a higher salary and more earnings if you do it right. By investing in scaling and expanding your services, you will surely be on the way to success.

Ready to become a personal trainer today? Enrol here at FiT to kickstart your personal trainer journey.

Most people find themselves vulnerable inside the gym—the intimidating workout equipment and personal trainers present. To overcome your initial anxiety, you need a personal trainer, so you feel comfortable enough to lower your guard and make you feel comfortable to achieve your health and fitness goals. 

Don’t think you’re just being picky—they’re called “personal” trainers for a reason. Since they will be your partner as you begin your journey, they should fit with your personality.

Clients will need to do more research to find the right personal trainer or fitness coach. It’s important to consider everything from what your trainer wears to how they talk.

In this blog, we cover the qualities to look for in a personal trainer to tips on preparing you for your first session.

Five qualities you should look for in personal trainers:

1. Patience and Honesty

This should be the number one quality you look for. As the cliché goes, achieving your fitness goal will not happen overnight, and patience is the key to a good client-trainer relationship.

Personal Trainers understand that you will have many questions and clarifications you might want to ask them and not take them against you. They should not also want to see results since what works for one client may not work for another. Your personal trainer should do an assessment of your body, as well as take into consideration your needs, wants, restrictions and the like.

Trainers should also be truthful, transparent and honest to their clients no matter what. They should not give you false promises and hopes but reassure you that they will be with you every step of the way.

2. Great Communication Skills

A good trainer will be a great communicator, especially when discussing the technical part of working out you should know. They should be able to explain to you the implications of your nutrition, workout and generally how the body works scientifically.

During sessions in which they can’t be with you inside the gym, they should be able to explain things to you on the phone and give clear instructions on how to make certain moves without physically being present through every workout.

Since communication is a two-way street, they should also encourage feedback from you and try their best to make you feel comfortable enough to say your honest thoughts, whether you’re having a hard time or when you feel like there’s no improvement.

3. Professionalism

Despite the relationship you’re cultivating with them, they are still doing their job. You can befriend your personal trainer, but a certain level of professionalism should still be clear for both of you.

This would mean that sessions should not be compromised by hours of story-telling or routines made easier because the both of you became friends. At the same time, there should be fairness regarding fees and charges. The duration of your training session, the location and the experience level of your personal trainer will dictate the cost of your session.

4. Educated and Well-trained

Because there is nothing more convincing than a person who can do a great job aside from their resume and credentials, it is important that you take time to read and understand their credibility based on their education and training.

In Australia, aspiring trainers should study a full course and pass the necessary qualifying tests and accreditation. Most cover exercise physiology, training and exercise procedures, nutrition, functional anatomy of the body and weight management.

Personal trainers and fitness instructors must also hold public liability insurance to ensure that they are covered in case of any accidents or injuries that may occur during a training session. 

Verifying that your personal trainer or fitness instructor has the necessary certifications and insurance before starting your sessions is important. This will give you peace of mind knowing that you are working with a qualified and responsible professional who has your safety in mind. 

Don’t be afraid to ask questions or request proof of certifications and insurance, as it’s your right as a client to ensure that you are working with a qualified and trustworthy personal trainer. Remember, choosing the right personal trainer can make all the difference in achieving your fitness goals.

Regardless of accreditation, great personal trainers take it as a responsibility to stay up-to-date with the latest fitness trends, go beyond basic nutrition advice and engage with new research published in scientific journals to ensure continuous physical and mental development.

5. Great Personality

As a client, you want to feel comfortable and trust that your personal trainer has your best interest in mind. Believe it or not, personal trainers are one of the few people who will see you at your lowest point, when you look your worst, and you should feel okay with it.

Like a friend, they should be understanding and ready to listen and compromise. But at the same time, a trainer, should stick to their rules and not let you slack off your workout routine and program.

4 Tips to Prepare you For Your First Personal Training Session:

1) Identify your health and fitness goals

Being clear on what you want to achieve from your personal training sessions will help you get the most out of your sessions and create a line of clear communication with your personal trainer.

Do you want to build strength, lose weight or create a healthy lifestyle? Are you eager to do challenging exercises, or would you prefer low-intensity training? These are all things that you can discuss with your new personal trainer, but taking the time to think about what you really want to achieve out of working with a personal fitness trainer will prepare you for success.

2) Number of Sessions

How many sessions are you looking to do per week, fortnight or month? Being clear on the number of personal training sessions you can commit to is important for both you and your personal trainer. This information will help your trainer design a workout plan that fits your schedule and goals. It’s important to be realistic about the number of sessions you can commit to, as consistency is key to achieving your fitness goals. Your trainer can also help you create a personal training schedule that works with your other commitments, such as work, family, or social activities. Discussing this with your trainer before starting your sessions will help you stay on the same page and make the most out of your time together.

) Think about the qualities you want in a personal trainer

Choosing the right personal trainer is essential for your fitness journey. Therefore, it’s important to consider the qualities you want in a personal trainer before starting your sessions. Here are a few qualities to consider:

1. Experience and expertise: Look for a personal trainer with experience and knowledge in the areas you want to improve. For instance, if your goal is to build muscle or lose weight, look for a trainer who specialises in this area of personal training.
2. Communication skills: A good personal trainer should be able to communicate well and listen to your concerns. They should be able to explain exercises and their benefits in a way that you can understand, applying their advanced knowledge and expertise.
3. Adaptability: Everyone’s personal training journey is unique. Therefore, a good personal trainer should be able to adapt their training methods to suit your needs and preferences. They should be willing to modify exercises or workouts to accommodate injuries or other limitations.
4. Motivational skills: A personal trainer should be able to motivate and inspire you to reach your goals. They should be positive and encouraging, even when you feel like giving up.
5. Professionalism: Look for a personal trainer who is professional and has a good work ethic. They should arrive on time, be well-prepared, and follow ethical and safety guidelines.

By thinking about the qualities you want in a personal trainer, you can choose someone who will support and guide you throughout your fitness journey.

4) Consider your fitness level

Before starting personal training sessions, it’s important to think about your current fitness level and exercise habits. This will help your personal trainer understand your starting point and create a workout plan that is tailored to your needs and abilities. Here are some questions to consider when thinking about your fitness level:

1. How often do you currently exercise, and what types of exercise do you enjoy?
2. What is your current level of cardiovascular fitness? Can you walk or jog for 30 minutes without stopping, or do you get winded quickly?
3. How strong are your muscles? Can you perform basic exercises such as push-ups, squats, or lunges with good form and without pain?
4. How flexible are you? Can you touch your toes, or do you feel stiff and inflexible?
5. Do you have any health concerns or injuries that may affect your ability to exercise?

By thinking about your fitness levels and exercise habits, you can communicate your needs and goals to your personal trainer. This will help them design a workout plan that is safe, effective, and enjoyable for you. It’s important to be honest and upfront about your current fitness level and any limitations you may have, as this will help your personal trainer create a program that works for you. Remember, the goal is to improve your fitness level and achieve your goals, but this should be done in a safe and sustainable way.

Want to become a personal trainer?

Get the qualifications you need to succeed in the fitness industry with Fitness Industry Training.

Ready to take your passion for fitness to the next level? Don’t wait any longer! Get the qualifications you need to succeed as a personal trainer with Fitness Industry Training. Start your journey today and join the thriving fitness industry.

Our personal training and fitness instructor qualifications:

SIS40221 – Certificate IV in Fitness

The Certificate IV in Fitness is a comprehensive qualification that provides the knowledge and skills required to work as a personal trainer or fitness instructor. This course covers topics such as anatomy and physiology, client assessment and programming, nutrition and exercise science, and business planning and marketing. Graduates of this course are qualified to design and deliver fitness programs, conduct health assessments, and provide nutritional advice.

SIS30315 – Certificate III in Fitness

The Certificate III in Fitness is an entry-level qualification that provides the foundational knowledge and skills required to work in the fitness industry. This course covers topics such as anatomy and physiology, exercise programming, and fitness instruction. Graduates of this course are qualified to work as fitness instructors, assisting clients with their workouts and helping to maintain the cleanliness and safety of the gym.

You can complete your personal training qualification with Fitness Industry Training with one of our local gym partners in Brisbane or complete your personal training course online!

Enrol now to turn your passion for personal training into a fulfilling career!

SOURCES:

• http://edition.cnn.com/2013/07/12/health/personal-trainer-traits/index.html
• https://breakingmuscle.com/coaching-business/5-essential-qualities-to-look-for-in-a-good-trainer
• http://www.boxinginsider.com/training-and-conditioning/5-qualities-you-need-for-the-right-personal-trainer/

Having the knowledge and understanding of your own or your clients Menstrual Cycle will play an important role when it comes to planning training programs, deloads, PBs and also nutritional considerations.

Each woman is different and should always be treated as an individual, they each will experience symptoms or their cycles very differently. Normally most cycles are on average around 28 days, sometimes they can last between 21-35 days

When training women take into consideration and ask the questions (males, be as open and empathetic as you can be):
– What are the Clients goals?
– Do they HAVE a menstrual cycle? (ill touch on this in another post)
– Is their cycle regular?
– Where they are at in their cycle?
– Do they experience any PMS symptoms the week before their period? .
– Do they track their cycle?

Based on the discussion, you will be able to pre plan training programs to suit, and allow the client to execute. A healthy menstrual cycle is going to be key for a healthy environment for the female body. Now hear me out, this isn’t just about having a healthy cycle to produce a baby, its also telling us a lot, among other things, about other processes of the female body too. Below is a very brief description of the function of the menstrual cycle and some considerations for training and nutrition around each phase. In the following posts to come, I will dive deeper into each of the phases, some irregularities and dysfunctions surrounding what a woman may go through.

Menstruation (Bleed)
1-7 Days
Hormones are low
PMS Symptoms start to diminish
Training Considerations
– Energy levels start to rise
– Favourable time to intensity for training
– Best time to hit heavy numbers or heavy week of training or PBs

Follicular – Menstruation is at the start of this phase
7-10 Days
FHS & Estrogen hormones are most dominant
Training Considerations
– More risk for injury
– Muscle growth increased
– Energy levels are high
Nutritional Considerations
– Easier to diet/stick to macros during this phase
– Best for increase of carb ratios

Ovulation – Releasing of the egg
3-5 Days
FHS, Estrogen & LH peak.
– Peak Energy Levels
– High Sex drive
– Very Fertile
Training Considerations
– Higher risk for injury

Luteal – includes PMS
10-14 Days
Progesterone Rises. Progesterone will block the effect of estrogen in this phase.
Training Considerations
– Decrease training intensity, volume and more rest periods
– Best plan for a deload week
– More tired and sluggish feeling
– PMS Symptoms high
Nutritional Considerations
– Increased cravings due to PMS symptoms
– Slightly increase of calories ~100/day with a higher fat ratio to carbs
– Choose to eat at maintenance calories to help prevent binges
So now you have a brief rundown of each of the phases as well as some training and nutrition considerations, but to get more of an understanding I’ve provided some detail into each phase and what happens in the female body.

Menstruation (Bleed)
The Menstrual flow in the female body is where the built up thickened lining of the uterus breaks down and is discarded with blood, endometrial cells and tissue/mucus out of the vagina. If an egg is fertilized from sperm cells then the egg is housed in the uterus attaching to the thickened lining. If an egg is not fertilized then this is where it is discarded. The menstrual flow can last between 3-7 days on average. Hormones are generally low in this time, energy levels start to rise as PMS symptoms start to disappear.

Follicular – Menstruation is at the start of this phase
During the follicular phase which can last between 7-10 days, the pituitary glad releases FSH (follicle stimulating hormone) which is most dominant in this phase. Throughout the follicular phase the FHS produce tiny sacs that contain eggs in each ovary, one of these follicles will be the dominant. Estrogen rises and the lining of the uterus is thickened to prepare for an egg to be released for ovulation.

Ovulation – Releasing of the egg
Ovulation is where an egg is released from the ovary into the fallopian tube so that it can be fertilized by sperm to make a baby, if it’s not met by sperm the egg then dies after 24hrs. The dominant follicle that was formed in the follicular phase grows larger as estrogen rises to its peak. LH – Luteinising hormone and LSH is at its peak as well as our energy levels and a very high sex drive. Women are highly fertile in the 3 days before ovulation.

Luteal – includes PMS
After ovulation has occurred, the dominant follicle changes to corpus luteum and produces progesterone and estrogen. Progesterone levels peak during this phase. The rising in progesterone and estrogen keeps the uterine lining thick and ready to house a fertilized egg. If no fertilization occurs then the corpus luteum will break down, hormone levels decrease then menstruation happen which can cause onset of PMS.

PMS – What is it and how does it affect women.
PMS Stands for Premenstrual Syndrome. During the luteal phase is where 30-40% of women will experience PMS symptoms. There are also huge differences in how much of an effect PMS has on any given woman. The physical and emotional symptoms in the leadup to the menstruation (bleed) can range from mild to severe. Severe cases are called PMDD (Pre Menstrual Dysphoric Disorder). This disorder is seen to only occur in 5-10% of women. In this disorder some of the symptoms that arise are depression, anxiety and suicidal thoughts. With PMDD, serotonin and dopamine levels can be affected and is where some antidepressants may help.

Some PMS symptoms can include :
– Low back pain
– Bloating
– Fatigue
– Food cravings
– Hormonal acne
– Cramps
– Sore or swollen boobs
– Headaches
– Joint aches
– Mood swings
– Irritability
– Anxiety
– Highly Emotional
– Sluggish/Tired
– Serotonin and dopamine levels affected

Its unclear the cause of PMS but most symptoms can be managed.

Ways to help manage PMS Symptoms:
– Regular exercise is great to help reduce some PMS symptoms, unless the PMS is too
severe and stops you from completing exercise.
– Diet considerations can be made, this could be where you eat at maintenance calories
and change the carbohydrate to fat ratio so fat is higher.
– Make sure you get enough sleep. Lack of sleep can affect serotonin and dopamine
levels.
– There has been studies showing essential fatty acid (omega 3 & omega 6) and
magnesium can help.
– Ibuprofen, naproxen, aspirin
– Heat – hot water bottle or heat pack
– Manage stress

Not true!

This is a common thought that many individuals will have because of this, it is crucial that you know why a warm up and cool down is vital for a workout. This will allow you to see the value, and why should always make time for them in EVERY session.

The 4 benefits of warming up before a workout:

1. Your body needs blood flow and oxygenation to feed your muscles, the energy and substrates required to perform at a high level. As your blood warms up the binding of oxygen to blood cells weakens so that your muscles can uptake the oxygen better. Your blood vessels also take a little while to dilate as your body temperature rises fully. If your heart is trying to pump more blood through restricted blood vessels, your blood pressure can spike rapidly, and this is not good. You can reduce this risk by including five minutes of light cardio exercise like a gentle jog, rowing machine or cross-trainer this will kickstart your warming up process.

2. Dynamic stretching in your warm-up can promote maximum movement potential in your joints so that you can exercise into a broader range of motion. These stretches reduce the risk of injury and allow you to increase functional strength. These movements can be as simple as leg swings, arm circles and hip openers all will help you feel unrestricted and ready to move correctly.

3. As your muscle warms up, it contracts more forcefully and relaxes faster, so the risk of overstretching a muscle reduces. Injuries are also reduced, and you will likely be able to push more weight. If you are planning on doing heavy sets, be sure to add warm-up reps to your exercises, at about 50% load. This will activate and warm-up the specific muscles you are going to use during your heavy sets.

4. Mental preparation is also an essential aspect of your warm-up. Put the days’ thoughts and worries out of your mind and focus on your body. This will improve neuromuscular connect and clear your mind as an active form of meditation.

The 3 benefits of cooling down after your workout:

1. During a cool down, your heart rate comes back to normal, and your breathing slows down. This normalisation is good for your body, as it starts to divert your blood flow back to other functions in your body, for example, brain function and digestion. It also, normalise your blood pressure slowly this is to avoid feeling dizzy or lightheaded.

2. Increased flexibility. The best time to work on lengthening your muscles is when they are thoroughly warm. Improved flexibility can also reduce the tension tight muscles place on joints like shoulders, neck and spine. The best way to stretch during cooldown is to notice where your range of motion is limited and hold a position into the greater range of motion that feels like it needs stretching. If you need help identifying your limitations, consult a personal trainer or physiotherapist, and they can give you a specific stretched tailored to your body.

3. Cooldowns are the perfect time for stress release and mind relaxation. Take some deep breaths while you are stretching and don’t forget to acknowledge what you just accomplished in your workout.

If you nail these 6 marketing tips, you will have a thriving fitness business in no time.

Marketing Strategy

Having a clear and define marketing strategy is one of the most crucial steps when marketing your fitness business. Your strategy will layout HOW you intend to present your services to the public and promote its features and benefits to help persuade buyers to purchase. When building your strategy, think about your USP (Unique selling point), target audience, your product or service and where the best place to market is.

Social Proof of Success

Companies don’t sell to people; people sell to people. Most people will look at reviews or testimonials before deciding on any services, including personal trainers. Get those before and after pictures up on your socials., so potential clients can see results. Clients are buying a feeling and experience, so consider posting photographs or video of your clients enjoying their sessions, achieving goals, and working hard! Potential clients want a taste of your services online before they decide you are the one for them.

Get People’s Emails

An email list is one of the most valuable things you can possess when it comes to marketing. The people on your email list have given you one of the most personal ways to market to them. You and your business can be in their inbox when they are having their morning coffee. Don’t spam them; make sure that you are adding value with every email that goes to them.

Be Entertaining

Why does EVERYONE follow the Kardashians? Because there’s never a dull moment with them!

Post fun, in the moment content and brighten your potential clients day. They will remember you and when they want someone to help them with their fitness… you are the one they will want to be around.

Sell You!

Share things about you and WHY you are so passionate about what you do. Potential clients will connect with you and your story. People genuinely won’t but things, but they will buy into people, and when it comes to a personal trainer, it’s even more important that they like who you are and what you stand for. By selling you, you will draw your ideal target market clients quickly.

Give People Value

You are marketing to people that are considering using your service; whether they know it yet or not. Maybe not right now, but one day they will be ready to improve their health and fitness and the person they will remember is the one who dropped tonnes of value into their news feed. Give people valuable ways they can improve their fitness and health right now, and when they are ready for help, you will be the first one they message.

Of course, you need to give people easy ways to buy from you as well. But after all the value and rapport building, you have done these simple steps will help you grow your fitness business and ensure that you will never be short on clients and customers flowing into your business!

How can I tell if I am overtraining?

1. You are not having enough rest days – To adapt to the stimulus you have applied during a training session, your body systems need to rest and recover. If you do not have rest days, your body cannot repair adequately for improved performance.
2. You are not eating enough or the right types of foods – Your body needs plenty of fuel to repair your nervous, muscular, respiratory and cardiovascular systems. It would help if you also had the right types of foods with plenty of nutrition. You need foods rich in vitamins, minerals and amino acids. Eating chocolate and pizza might taste good but will not contribute to adequate repair and recovery. Eat from the five food groups, from unprocessed sources, and you will be bounding with energy.
3. You are getting extra sore and experiencing injuries – Overtraining your body can lead to excessive soreness and even injuries. Muscles take time to adapt and handle the volume of training you are exposing them to. Be patient; progression takes time.
4. Fatigue and sickness – If you are feeling lethargic and especially if you are not sleeping well and waking up tired, you are likely overtraining. Colds and flu will affect you more if you are overdoing it. Exercise doesn’t always give you energy; it can, if over-exercising, zap you of energy.
5. Depression and lack of motivation – Exercise should also be enjoyable and release “feel-good” endorphins. If you are feeling down and lacking motivation when you used to love training, consider changing your exercise routine.

How to avoid overtraining?

Frequency – build up your training frequency slowly and have 1-3 rest days between sessions depending on how hard they were – more intensity requires more rest.

Intensity – mix up the intensity of your sessions, some hard, some moderate and some for enjoyment (Active recovery). Don’t go hard every day.

Time – train early in the day so that the stimulation doesn’t affect your sleep and you can fuel effectively before and after your session.

Type – Mix up the types of training you are doing. Our bodies love the variety, and you will minimise the risk of overuse injuries. Make exercise enjoyable and don’t overdo it or your efforts to be counterproductive to your health and wellness.

Here are a few tips on effectively training clients without a gym.

Train your clients in outdoor locations.

When people think fitness training their first thought is the Gym but training clients in the great outdoors with the fresh air, greenery and nature sounds are good for the mind, body and soul and is both relaxing and rejuvenating. However many outdoor areas will require you to obtain a permit so visit your local council website for details of how to apply. Ensure you receive a permit before you make the arrangements for the class; otherwise, you could end up having to reschedule the location with everyone. You may also want to look at outside areas that have shade for the warmer months.

Once you have your permit, if needed, think about the equipment you will require. If you use music for motivation then a Bluetooth speaker is a good idea and stopwatch or mobile phone for timing sessions. Circuit training is a perfect outdoor activity but requires a variety of portable equipment that needs to be multi-functional and of course durable and safe. Things like skipping ropes, dumbbells, gym balls, kettlebells, exercise bands, even an old tyre, think outside the box and make it fun!

Make sure you include lots of bodyweight movements in circuit training programs and both push and pull exercises.

It can be very easy to create bodyweight programs that are push dominated so you may need to become creative on the pulling side of things. Remember general programming principles and include equal amounts of push and pull exercises.

Push exercises: Mountain climbers, burpees squats, lunges, push-ups, sit-ups, planks.

Pull exercises: Pull-ups, rowing, deadlifts, reverse flys, bent over rows.

Pulling exercises outside can be more difficult so look for a location where there might be some bars so you can include some vertical pull-ups or under-bar pull-ups but the dumbbells and exercise bands are also great for pull apart, rows and reverse flys.

Prepare progressions and regressions before the session.

Keep in mind who is coming to the session and their fitness levels. If you have a variety of client levels attending a circuit session in the park, you will need to consider how to make a station harder or easier to cater for individual abilities.

Here are some simple principles you can apply to make most exercises harder or easier:

• Slow it down or speed it up = both can make an exercise harder or easier depending on the movement.
• Incline or decline body position – planks, under-bar pull-ups, push-ups etc.
• Double leg or single leg positions (split squats are harder than regular squats).
• Add or remove a jump – (jumps squats, jump lunges, box jumps, star jumps).
• Shorten or extend the limb lever (lateral and front raises, leg raises, on knees or toes)
• Add or subtract the weight.
• Exercise order (program multiple muscle group exercises in a row or alternate upper and lower muscle groups)

Consider creating a running group, it’s outdoors with no equipment and no permit required so could be very profitable.

Make outdoor training fun for your clients. You want them to enjoy so they return week after week and they will spread the word. Their safety is, of course, paramount so be sure to advise them to bring water, a towel and or exercise mat so they can lay down on the grass, warm clothing for chilly mornings, and provide insect repellent and sunscreen for safety, always have a first aid kit at hand too for the odd scrapes and strains.

Being outside is healthier too with little chance of spreading germs and people getting sick and in this day and age that is something on everyone’s minds!