How many times have you told yourself the following paradoxical statement?
“I know what to do, I am just not doing it.”
Many people I encountered in gyms over the years said that exact statement over and over! Funny when you think about it, I know what to do….. ok….. so why are you not doing it?
I believe many people do not “do it” (exercise) for one of the following reasons:
- They HONESTLY do not know what to do and are scared to admit it.
- They are embarrassed to ask somebody to help.
- They cannot afford the professional guidance of a personal trainer or fitness professional.
- They are scared of the unknown. (Some people are scared of change)
What is your reason? What keeps you from DOING something new or different? What keeps you from reaching your fitness goals?
Try not to be the person who talks about what they are going to do but never does it. Remember, actions speak louder than words.
Get out there and DO something about it! Then tell people all about what you did!
Now THAT is change!
Why you should spend less time working out your abs
Have you performed hundreds of crunches and situps in efforts to get that perfect 6 pack? Guess what; you are wasting your time. This article explains why…
Abs are a small muscle group. Exercising small muscle groups means burning less calories.
When you go to the gym and spend 15 minutes laying on the floor barely moving at all you are actually hurting your ability to see that perfect 6 pack. Here is why…
- Abs are hidden under a layer of fat.
- In order to make the abs more visible or desirable, you need to remove the layer of fat that hides them from the world.
- You should spend more time moving large muscles groups such as legs, chest, back, and shoulders to maximize your total caloric burn.
- See muscle workout order for more tips.
- Burning calories should be your goal to maximize how your abs look.
Think of ab workouts like this; you are offered a job paying $8 and hour and another job paying $25 an hour. The $25 per hour job would be the lunges, squats, deadlifts, and bench presses helping you reach your goals faster. The $10 per hour job is you laying on the floor working 3 times harder performing sit ups to obtain results.
Work where you maximize results. Cardio and large muscle group exercises will burn fat faster giving you the smoother stomach or 6-pack you desire in a shorter amount of time!
Next time you want a nicer stomach think less crunches more large body part movements!
This money-saving primer on Anchoring (Economics Principles) teaches you how to tactfully use numbers during negotiations to tip the deal in your favor. This article shows you how to save top dollar on anything you purchase!
There is a good chance you experienced anchoring. Sciencedaily.com defines anchoring as,
“…the common human tendency to rely too heavily, or ‘anchor’, on one trait or piece of information when making decisions.
During normal decision making, individuals anchor, or overly rely, on specific information or a specific value and then adjust to that value to account for other elements of the circumstance.”
Let’s take a look at anchoring in action: a real world car buying example…
When you purchase a car, the price tag or MSRP is an “anchor”.
Imagine you are buying a 2014 Chevy Cruze with a MSRP of $15,995. This price is the anchor.
The high MSRP is a fictitious number used to make you think of a high price and feel good about paying any amount less than the MSRP number. But…
There is a very good chance the dealer paid $13,500 for this car. This is known as the invoice price which few consumers understand or know they can use to their negotiating advantage.
Why does this matter to you? You are sold on the HIGH MSRP of $15,995. The dealer hopes you bite for the higher number (the anchor) and attempt to negotiate down from their high price. You will lose money by doing this.
You need to find the LOWER anchor, or the invoice price, and force the dealer to negotiate up. This method will save you money. You must ignore the MSRP because it means nothing! It is a false anchor made up to maximize profit!
The anchor is a point of reference for both parties in the transaction. (Realtors do the same thing) The dealer prefers to start high and work lower making them look like the good guy giving you a discount from a fictitious price. You need to work for your interest and start low and make them attempt to negotiate up.
It is simple. Would you rather pay $15,495 or $14,400 for the same car? Anchoring is very powerful. Never start high and work down. Now you know to start low and work up: Save yourself a lot of money!
Did you know your ability to QUESTION is a hidden power?
2,400 years ago an ancient philosopher by the name of Socrates inadvertently created the “Socratic Method” helping people persuade one-another and themselves for ages.
Now see how using questions can improve your daily interactions!
Of course this sounds a bit odd at first, until you think about it like this…
Next time you go out to eat, ask the server, “What do you think is the best item on the menu?”
When the server says, “I suggest you have the filet mignon because it is delicious.” You should say, “What is wrong with the fish?”
Let them backtrack and tell you how good the fish is. Then when they do that, ask them, “Then why didn’t you suggest the fish if it is so tasty?” (This makes for a very fun word/consistency game)
You have the ability and POWER to doubt and question what people tell you. Questioning every day interactions and giving a second thought to subtle social cues will change your life forever.
How are QUESTIONS a hidden power? Asking questions verifies that your interests and needs are being met.
Questions are very powerful. They makes the other person speak up giving you the answers and knowledge you seek!
Some refer to this as the “Socratic Method” …
named after the classical Greek philosopher Socrates, is a form of inquiry and discussion between individuals, based on asking and answering questions to stimulate critical thinking and to illuminate ideas. It is a dialectical method, often involving a discussion in which the defense of one point of view is questioned; one participant may lead another to contradict himself in some way, thus strengthening the inquirer’s own point. – Wikipedia
Wellness: Learn how to improve your health!
This page discusses 4 human health factors typically found in corporate wellness programs. Take charge of these 4 factors to make your next visit to the doctor stress-free!
1. Blood pressure
4. How to quit smoking.
This page shows you how and why these factors matter to you and what you can do to improve your lifestyle!
Always keep in mind the numerous health benefits of regular (2-3 times a week) exercise:
- prevent heart attack and stroke
- lower blood pressure
- maintain/reduce weight
- elevate metabolism
- improve self-esteem
- better muscle tone
- fit into clothes
- overall improved quality of life
- boost confidence
- improve mood
- lower health care costs
Now that you know exercise can benefit the 4 areas mentioned above; Improve your health with my 12 minute full body workout with proper form techniques/tips!
I am responsible for the decisions I make, I admit some have been good, some bad, but I take responsibility for all of them! They were my choices.
Here is a decision you can make; be more optimistic about life.
Positivity is addictive. Studies have shown people are attracted to positive, upbeat, energetic, and charismatic people. We can choose to be positive.
When we are feeling down it is easy to “blame” our problems on external factors like work, people, money, bills, sickness, etc.
Understand your decisions are what got you where you are today… and they can take you anywhere in the future!
Cognitive dissonance, the excessive mental stress and discomfort experienced by an individual who holds two or more contradictory beliefs, ideas, or values at the same time has a lot to do with our decisions and reactions to events post-choice.
In the photo, Benjamin Franklin spoke about how we react to our choices and decisions while discussing cognitive dissonance.
When you realize you make the decisions, you can change your life at anytime!
Change your attitude first, then your actions and you are ready for great success! No matter which way you choose, you will choose correctly.
Some of us choose to eat more and move less, then complain about weight gain. Others choose to eat less and move more, and enjoy the weight loss and fun fitness lifestyle!
The decision is yours…
Weight loss, as a number, is not a tangible goal. Weight loss as an object in your hand is much more exciting!
- Have you ever tried to lose weight?
- Do you know what 10, 20, or 30 pounds feels like?
Why think of weight loss like this? Because most of us have carried groceries at some point in our life.
Carrying a gallon of milk or orange juice can be quite a challenge. An 8 pound gallon is heavy! It feels good to put it on the counter top and go back to your car for the much lighter cereal boxes!
Already lost weight? Try my 12 minute lean muscle building workout!
Now imagine putting the gallon in a bag and adding and wearing that bag on your back all day….
Now you know what 8 pound weight gain feels like!
Now see how good it feels to take that same backpack off! Wow what a relief! You just lost 8 pounds! Feels good right?
Now are you ready to lose 8+ pounds?
Trying to lose 15 pounds? Carry a gallon in each arm! You are walking around with 16 extra pounds. Set them down. Now you now what losing 15 pounds feels like…
Knowing what weight loss FEELS like (setting down the gallon) can motivate you to lose the weight much more than a number on paper or on a scale! FEEL the weight loss and make it happen!
A quick weight loss to gallon scale for you:
Lose 16 pounds = 2 gallons
Lose 24 pounds = 3 gallons
Lose 32 pounds = 4 gallons
Lose 40 pounds = 5 gallons
Lose 48 pounds = 6 gallons
Next time you are in the house pouring a glass of orange juice or milk, remember the simple 8 pound/1 gallon weight loss rule. It really is that easy….
See how to beat the 5 most common excuses to avoid exercise
As a personal trainer I take you behind-the-scenes to explain why personal training is expensive to save you $1,000’s.
In my 16+ years as a personal trainer, I noted 3 reasons less than 2% of gym members hire personal trainers.
*Disclaimer: Not all gyms or health clubs operate under the aggressive sales structures you will read about below. This article is for general awareness and advice.*
My video below explains how expensive personal training (fees/prices) prevents you from losing weight!
Why Personal Training is Expensive – Reason 1: 100% Commission pay structure
Many high-end health club personal trainers have NO base salary and work on 100% commission. This pay structure creates a gym culture of high-pressure personal training sales and lackluster customer service.
This is NOT a fault of the trainer; this is a fault of the for-profit fitness industry structure.
You the consumer end up paying 300% inflated prices to cover management bonuses and commission tips!
This is called conflict of interest: Your personal trainer has to sell as many products and services to maximize his or her paycheck. How does that help you improve your health?
You the gym member are stuck with 2 options:
1. Pay personal training fees to learn how to exercise.
2. Skip the personal trainer and figure out how to exercise on your own.
Why Personal Training is Expensive – Reason 2: Monthly sales goals & Financial incentives to SELL More:
At one for-profit health club I worked in (Lifetime aka LifeCRime Fitness), management incentivized personal trainers to sell more products/services to earn higher commissions:
The more personal training sessions a personal trainer sells you, the higher their commission percentage…
This means personal trainers need to sell you MORE sessions to get a bigger paycheck! BUYER BEWARE!
This is where the personal training package sales pressure comes into play… Everything is based off how well personal trainers can sell. (You end up with a bunch of skilled personal trainers turned corporate sales zombies by the $sales$ culture.)
For-Profit Health Club/Gym Logic
The higher the “status” the higher the paycheck commission percentage.
- Status 1 = Sell less than $3,900/month, trainer pockets 51% of sales
- Status 2 = Sell $3,900+/month, trainer pockets 53% of sales
- Status 3 = Sell $5,900+/month, trainer pockets 55% of sales
- Status 4 = Sell $7,900+/month, trainer pockets 57% of sales
- Status 5= Sell $9,900+/month, trainer pockets 59% of sales
It appears gym management has their own interest in mind when they encourage personal trainers sell you 30+ expensive personal training sessions…. (This is not about your goals; this is about them hitting their monthly sales goals. Buyer Beware.)
Why Personal Training is Expensive – Reason 3: Hidden Prices
Maybe you notice few, if any, commercial gyms post the price of personal training.
There is a reason for this, they intentionally hide the price to make you approach a staff member for a “price quote”. This is where the fun begins…
Gyms intentionally hide the total personal training “package” price which normally amounts to $2,000-$3,500! Why? Because they coach their personal trainers to use emotion and “pain points” to lure you into purchase expensive personal training sessions. Poor personal training persuasive sales techniques will be deployed, including the following statements:
- “It will take you 6 months to reach your weight loss goal but only 2 months with a trainer!”
- “You could hurt yourself using the equipment if you do not have a personal trainer to guide you.”
- “You have consistently failed to reach your goal for the past 15 years. I think you need a coach to guide you along and hold you accountable.”
Some of these techniques may be necessary for the habitually unmotivated and special populations. However, the 98% of people who do not have money to hire a personal trainer need something different. Read below to see what you need from your gym staff!
Gym Member Beware! You need a workout program, not a personal training package.
Use my exclusive workout suggestions below to exercise safely in any gym:
You need a CLEAR plan to follow
– How many days a week can you devote to exercise? – Check your scheudule and make a plan!
– You need to know what exercise type is best for your body and goals.
– Do you know how many of these workouts should be cardio, strength, flexibility?
– It helps to know of which pieces of equipment will work good for your goals and/or body type!
Not sure what to do? START HERE!
Disclaimer: Personal training is so expensive for many reasons: Personal training can be so expensive because the area you live has a high cost of living. Personal training is so expensive in some areas because there are fewer gyms. Personal training can be expensive because corporate greed and culture are reflected in high prices. Now that you know why personal training is so expensive you understand you can use your gym without a personal trainer!