How To Be A Successful Fitness Instructor!

I won’t waste your time reading empty introductions, like most articles do to you!

So here are the steps you need to make in order to become a successful  fitness instructor (mainly group fitness) if you are living in a country like mine, Jordan!

Step 1 Forget Everything Before Step 1!

Forget everything you know and you’ve learned before this article. Because whatever you know and whatever you are  doing in order to be successful  is just a waste of time.

Step 2 Kiss Ass!

The time has come for you to kiss ass, if you don’t know how, you need to start learning. The easiest way to learn is by watching your colleagues kissing ass to the manager or anyone in charge for the schedule and hiring instructors.

If you already know how to kiss ass everything is good, maybe you just need to take it to the next level; which is licking ass. Go ahead! Don’t waste your time! Only ass kisser and lickers are on the top of the pyramid.

Kissing ass can be by roaming around the manager and compliment them, buy them gifts for a reason or without, act like you care when they are not feeling well, take their side when they are clashing with someone else, etc.

Step 3 Clown Around!

If you take yourself seriously and your job seriously, you are a serious lame asshole! You need to loosen up, be a clown, let people laugh at you, entertain the crowds, entertain the folks. Forget that you are there to make people fit, from now on you are there to entertain people, you are a new clown on some stage!

Step 4 Bluff, Bullshit & Lie!

Let’s say you are teaching a program like Zumba, since it’s the silliest form of fitness I can think of, don’t forget to bluff and bullshit people about how many calories they are going to burn in your class! Your goal is to attract people to come to your class, your target is to have a full class to have a full payment, right? Don’t forget to lie to them and tell them they are going to burn a thousand calorie today! In an hour! In just an hour!

Your integrity doesn’t mean anything to anyone, as long as you can believe your own lies then you are perfectly credible!

Step 5 Be Twisted!

Never ever be honest! Never ever be straight forward & never ever help others for the sake of helping them. You need to be twisted, that’s’ the only way people get it right! Never ever show your real you, no one is going to like that, no one is ever going to appreciate that and no one ever is going to let that happen. Be twisted, make deals under the table, cook stuff in the backyard, stab your colleagues in the back but never in the open nor in public!

Step 6 Be Real! Figure, Shape, Charisma, Fitness, Coaching and Technique Are Secondary!

Yes! Believe it or not! Your prefect technique, understandable coaching, pumped muscles, sexy flat abs, awesome gluts, shinning charisma and all that don’t freaking matter! if you are a fitness instructor in a country like mine, don’t work hard to be whatever I’ve mentioned before,  work hard to do the five previous steps! Even if you are chubby, obese or not even fit, and you need a lot of water breaks in the middle of the class, even if your personality sucks, even if you can barely jump on the spot it doesn’t matter as long as you are following the steps mentioned before!

Happy Group Exercise Instructors Life, To Everyone!

Katia

10 reasons you can’t work out, even at the gym!

I see people at the gym everyday, but that doesn’t yet mean that they are there to do what they came for. And I know some people who’d rather work out alone, or have no time to work out at the gym, so they prefer to work out at home. But still many people, most of the time go to work out, but they simply can’t keep up with it.

There are a few obvious reasons why this happens!

#1. Mobile Phones:

If you keep your phone around you at the gym, you won’t work out, or at least, you won’t work out properly. Simply because instead of holding objects like dumbbells and cables, you are keeping your hands busy with your phone, which will slow you down and keep you distracted.

#2. Gym Friends & Workout Buddies:

Sometimes we are lucky to find these people who want to actually work out and don’t waste time during the workout. And sometimes we are even luckier to find those who are always motivated to work out and just want to do it.

But most of the time, we fall into that trap of wanting to work out with people who are not willing to work out, but they simply don’t know about it. They might joins us once or twice and later on they will find so many excuses in order not to get going.

If you sign up at any gym or decide to follow a certain workout plan, make sure you visualize doing it by yourself and all alone before you hook yourself with anyone.

#3. Being Tired, Worn Out, Not In The Mood & The Lack Of Motivation:

Well this happens to all of us, most of the time, and it’s completely normal and natural. But once you feel tired, don’t make it look like you are tired forever, and not in the mood till the end of the days. We all need a break, but for us to keep being active, the break should be short and reasonable.

Motivation plays a big role in whether or nor we are working out. There are so many ways to motivate yourselves; taking pictures of your own body, looking for good gym or work out buddies, hiring a good personal trainer, downloading awesome songs that you like to hear while working out, trying different workout routines, changing gyms or work out locations, buying new training gear, following a certain fit public figure or fitness model, etc.

#4. Not Knowing What To Do & Where To Start:

If you never did any sports during your young days, you certainly won’t know what to do later on as an adult. This is why it’s very recommended to hire a personal trainer, who’s job is to plan your workout and explain to you what to do step by step, and also show you the right way to do things.

You don’t have to hire someone forever, because, for many of us, this is an expensive matter. But once you feel comfortable doing it by yourself, please feel free to go on alone, you don’t have to keep renewing your contract with your personal trainer.

#5. Being Someone’s Biggest Fan:

This trap is foxy, and loads of people fall into it.

You work out for your own sake, don’t attach your workout with certain people, like some group exercise instructor, or some personal trainer, or even some other member. All these people change jobs and gyms, they won’t last there for you forever, and fooling yourself by thinking this person motivates me the most, and this person lifts my mood up the biggest deal won’t do you any good once this person is on a long vacation, or injured or moved location.

Sometimes you find that person you wanna be a fan of, and later have a personal clash with them and hate the whole idea of working out.

#6. Not Seeing Results:

Not seeing results is a big frustration, but it doesn’t mean to stop the workout.

Sometimes we simply need to change our way of doing things, change methods and plans. Some workouts work for some of us and some don’t. Some people need to worry about their food more than their workout, and some need to lift more weights than others, and some need to do real excessive cardio more than others. There is no such a thing like one workout plan for everyone. You need to find the ultimate workout and perfect meal plan that suits you.

And yes all that takes time, getting to know your body is not an easy simple thing! Just take your time and be smart and wise listening to what your body tells you.

#7. Seeing Results:

That’s another dangerous trap! Have you ever met at your gym “The Member Of The Month” or met someone who showed you their “Before & After Pictures”? These probably are the people who are going to stop working out, because they think that’s it! They have reached their goals! And they keep admiring their pictures and forget the fact that without continuing their hard work they are going to gain that extra weight again, or they are gonna still look soft and saggy after losing so much weight. Looking lean and good is still another hard work to do.

Don’t fall into the trap of “Oh I finally am losing weight” Or “Oh, look! I’m starting to see my ABS”! Keep going, because you are not there yet, probably!

#8. Socializing Is Your Priority:

You won’t work out if your major goal at the gym or fitness center is to socialize. I see many people sitting here and there at the gym talking, sharing pictures and videos and talking about random things.

Remember one thing, the gym is taking your money whether you reached your goals or not, or whether you used their facilities or not. I suggest for those of you who like to socialize to find other ways and places to hangout at, that are cheaper and actually more fun.

And it’s very funny to hear this type of people complaining that they are not losing weight!

#9. Being The Gym’s Judge & Social Adviser:

Yes as you heard! Some people come to the gym to be Dr. Phil, to solve problems,  judge people, criticize how people do their jobs,  observe other people’s progress, or even call others names.

This is pretty sad and pathetic, because as a gym member why should you care who’s friends with whom, and which employee kisses ass for which boss? Or which member lost weight, and who gained muscle mass? Gym members, unless in their past lives had done what instructors, managers, receptionists and sales reps do, can’t evaluate these people’s jobs, and one is entitled to criticize others. So maybe everyone should just do what they are supposed to do and leave?

#10. Lack Of Time:

Life is too busy and stressful, some people have to work 10 hours a day still, and many work and have families to worry about. Not working out in this case if very reasonable, but it’s not an excuse.

You still can find a quality workout routine that takes 30 minutes of your time. There are many studies that say: 30 minutes workout can be perfect if done properly and the right way!

Katia 

Body Under Maintenance, Week Twelve, Assessment!

At the beginning of week twelve I have decided to go for for assessment, measurements and weighing, and I knew, without having to do that, that I would be frustrated regarding my body fat percentage and weight, since I have been eating too much, way more than I should have, and especially at night.

I know this song is not elegant, but I like to work out while hearing it! Enjoy!

What does my assessment say?

Body Composition:

  • Weight: 53.3 kg
  • Muscle Mass: 22.1 kg
  • Body Fat Mass: 21.9 kg
  • TBW “Total Body Water”: 29.7 kg
  • FFM “FAT FREE MASS”: 40.4 kg

Obesity Diagnosis:

  • BMI “Body Mass Index”: 21.9
  • PBF “Percent Body Fat”: 24.1
  • WHR “Waist-Hip Ratio”: 0.86
  • BMR “Basal Metabolic Rate”: 1243

My Training, Week Twelve

DAY ONE “BACK”

  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”

Biceps:

  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY THREE “CHEST & TRICEPS”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • My assessment says I should gain zero kg muscle mass, but I should lose 0.8 kg of Fat
  • Regular Protein Intake “Still On Going”

I would love to hear from you if you have any suggestion or recommendations on my assessment!

Body Under Maintenance, Week Eleven, Supplements, & Finally Legs!

The Three Musketeers

Alright! We are still pushing and pulling at the gym. For 10 weeks I didn’t take any supplementation, the point was and still is to take it easy and step by step on my body progression.

And so I decided to try a new protein that I never took before. In fact I haven’t been on any supplementation for over a year now. And so someone recommended IsoFusion “Premium Whey Isolate” by “Gaspari Nutrition”,  Milk Chocolate flavor. Besides this one I’m taking 5-10 g of L-Glutamine by “Marshall”, on daily basis. I will be reviewing them both later on for you.

Week 11 came complete, working out the legs with Coach Hamzeh at the gym, It was pretty much of a tough workout, but I enjoyed it.

My Training, Week Eleven

DAY ONE “BACK”

  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”

Biceps:

  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY Three “legs”

  • Squats “Hydraulic Bar”
  • Leg Press Alternative+ Jumping
  • Super Set: Jumping Lunges+ One Leg TRX Squat
  • Leg Curl “Hammer Machine”
  • Abductor
  • Adductor
  • Calf Raises

DAY FOUR “CHEST & TRICEPS”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • Sore Legs
  • Regular Protein Intake
  • Better Recovery

I hope to hear from you soon too 🙂 , let’s see how your workout is going!

Body Under Maintenance, Week Eight!

Someone told us this is how we look like at the gym, me and the Beast!

Week eight was very similar to week seven, i just was too tired at the middle of the week and I skipped back training. But the rest of the exercises were quiet similar, as we decided to change all the exercises when week nine starts.

My Training, Week Eight

DAY ONE “SHOULDERS & BICEPS”

Shoulders:

  • Seated Hydraulic Bar Shoulder Press
  • Over Head Press “Dumbbells”
  • Front Raise Alternative “Dumbbells”
  • One Arm Fly “Dumbbells”
  • Shrugs “Hammer Machine”

Biceps:

  • EZ Bar Concentration Curls
  • Bicep Curls Alternative “Dumbbells”
  • One Arm Concentration Curls “Dumbbells”

DAY TWO “CHEST & TRICEPS”

Chest:

  • Chest Press “Bar”
  • Incline Chest Press “Bar”
  • Decline Chest Press ‘Bar”
  • Chest Fly “Dumbbells”
  • Chest Cable Fly

Triceps:

  • Push-down Rope
  • Extension “Bar”
  • One Arm Cable Row

RESULTS:

  • My week seemed looooooooong very long!
  • Friday is my only day off during the week, i slept till 5 pm!

Body Under Maintenance, Week Seven, Life Is Good But Sore!

Chest & Triceps Day

This week seemed a little bit longer than usual, classes, weight lifting, learning new Les Mills releases.

But regardless of the feel of the time, I tried my best in week seven to workout and do all I can regarding increasing weights, and again the motivation comes from the “Beast” and his help and support means a lot to me, because he makes me discover that I simply can!

My Training, Week Seven

DAY ONE “Shoulders & Biceps”

Shoulders:

  • Seated Hydraulic Bar Shoulder Press
  • Over Head Press “Dumbbells”
  • Front Raise Alternative “Dumbbells”
  • One Arm Fly “Dumbbells”
  • Shrugs “Hammer Machine”

Biceps:

  • EZ Bar Concentration Curls
  • Bicep Curls Alternative “Dumbbells”
  • One Arm Concentration Curls “Dumbbells”

DAY Two “Chest & triceps”

Chest:

  • Chest Press “Bar”
  • Incline Chest Press “Bar”
  • Decline Chest Press ‘Bar”
  • Chest Fly “Dumbbells”
  • Chest Cable Fly

Triceps:

  • Push-down Rope
  • Extension “Bar”
  • One Arm Cable Row

DAY Three “back”

  • Lat Pull Down
  • Seated Row
  • T-Bar Row
  • High Pull Cable
  • One Arm Row
  • Back Extension
  • Pull Over “Dumbbells”

RESULTS:

  • Carrying more weights
  • Feeling Stronger
  • Sore Muscles All Week Long
  • No Time To Workout The Legs

See you next week, again with the “Beast” 🙂

 

Thanks "Beast" for the nice pictures!

Thanks “Beast” for the nice pictures!

 

Body Under Maintenance, Week Six! With The Beast!

The Best Adel, My Gym Patner
The Best Adel, My Gym Patner

So the snow was still there, but I got fed up and decided to go to the gym and I was surprised to see many people there! During this time I got to see one of the guys ,who work at the gym, not as a fitness instructor, no, but works there, working out, and I honestly liked the way he does things, so I asked him if we can start training together, because to be honest, Bob is usually very busy and I didn’t wanna pressure him more, I felt like a burden to Bob, and his free times don’t always fit with mine, so the new guy, agreed!

Working out with the best had been fun during week six, and I liked the way he pushes me to carry more weights, keeping in mind I’m generally small in size, so he pushes me almost to failure. Ladies and Gentlemen, say hello to “Adel”! lol

My Training, Week Six

DAY ONE “BACK & BICEPS”

Back:

  • Lat Pull Down “Machine”
  • Seated Row “Machine”
  • One Arm Row “Dumbbell”
  • Back Extension

Biceps:

  • Biceps Curl “Cable”
  • Biceps Hammer “Dumbbells”

DAY TWO “Chest & triceps”

Chest:

  • Chest Press “Bar”
  • Declined Chess Press “Bar”
  • Incline Chest Fly “Dumbbells”
  • Cable Cross
  • Cable Fly

Triceps:

  • Push Down “Cable”
  • Over Head Extension “EZ Bar”
  • One Arm Cable

RESULTS:

  • Carrying more weights
  • Feeling Stronger
  • Body Pump Usual Weights Feel Lighter
  • It’s Winter, No Dieting, I’m Gaining Weight!

See you next week!

Don’t Quit It Just Yet!
:*

 

 

Body Under Maintenance, Week Four! What A Shame!

If week three passed with working out only the legs, week four passed by without any extra workouts.

During week four i was horribly tired, and I started having a stabbing pain in my chest, armpits, under armpits, and upper back. It was stinging and burning, I really don’t know what that is and doctors weren’t sure. The pain went down to my lower ribs, it was so annoying, it did affect the power in my arms, I felt week in my elbows. And that had its negative effect on my classes!

So week four passed without extra training! Let’s see how week five goes!

Cheers!

Body Under Maintenance, Week Three! HORRIBLE!

So okay the week started, and I wasn’t very excited about it, especially when Bob insisted that we started with legs! I wanted to leave legs for the end of the week, in order not to suffer through  it, I thought having the weekend as a rest would be a better idea. Anyway Bob is very stubborn and I really can’t find a way to make thins my way LOL.

My Training, Week Three

DAY ONE “Glutes & HAMSTRINGS”

We did the following exercises:

  • Superset: Standing Leg Curl Hammer, Stiff-Leg Dead-lift  “Lever Machine”
  • Single Leg Standing Kickback “Cable”
  • Single Kneeling Kickback “Cable”
  • Swiss Ball Leg Curls
  • Single Leg Standing Kickback “Cable”, Standing On “BOSU Ball”
  • Walking Lunges “ViPR”

So I have one comment here to add, Bob noticed that my balance is not great, so he decided we do Single Leg Kickback on “BOSU Ball”. Was pain in the ass to do the exercise twice to be honest.

After “Legs Day” I couldn’t go back to training the whole week, my legs were beat and I had extra classes to cover for my colleagues. I decided not to kill myself, knowing the amount of working coming, and if i train extra I might not be able to teach my classes properly! I’m sad though! Week Three wasn’t as I expected it to be!!!!