The Future Of Personal Training Certifications

Online Fitness Courses – The Future Of Personal Training Certifications

personal training

The most important job of a personal trainer is to design an effective workout program for his/ her clients. The workout program has to be tailored as per the weight loss goals of the customer, his/ her lifestyle, current fitness level and body type. If you have a personal training certification it will be easy to do as this is exactly what you have learnt during your course. To begin, lets visit Online Fitness Courses | Personal Trainer Supremacy.

Create a database

Create an exhaustive database of the types of exercises starting from the basic and then progressing to the advanced. List all the simple and foundational exercises that will help beginners to get a grasp of exercising and help them in acclimatization. The exercises that you include in your database must reinforce the common human movement patterns.

Categorize the exercises as per the specific area that they are meant to target. For example: Hip dominant such as hip bridges and deadlifts, quad dominant such as squats and lunges, sagittal plane such as lateral lunges and shoulder raises, stomach exercises such as crunches, heart rate workouts such as cardio, cycling, running and skipping etc.

The various anatomy and mobility exercises that you have learnt during your online fitness courses in the UK will help you create an exhaustive database. This database will be helpful when you are tailoring a specific workout plan for a client. Make sure you include exercises for specific injuries and diseases in your database.

Prioritise wisely

Depending on the fitness level of your UK client and his/her fitness goals, prioritize what exercises they must start off with. It is important to start with the basic foundational exercises and make your clients master them with increased levels of intensity. Only then can they move on to the advanced ones. Skipping a level in order to jump to the advanced exercises must be avoided at any cost since it can cause injury to the client due to unpreparedness of the body.

Understand your client’s lifestyle and working environment. If their work demands that they remain seated for long hours make them do standing exercises which will help them work out their lower body areas.

Make sure that the exercise session of your client begins with a few warm ups to help release their muscles and get the blood flowing to their tissues. Skipping a warm up can have detrimental effects in the long run.

Pair exercises strategically

This is where the knowledge and tips that you have learnt in UK personal training certification will help you the most. Take into account the fitness level of the client, body type, lifestyle and design a workout plan.

List the exercises in groups such as warm-ups, heart-rate exercises, core exercises and finishers. Include different types of exercises in each group and make the client do at least two to three sets of each. Monitor their heart rate and other parameters regularly and keep an eye on whether the exercises are being done correctly.

Maintain a consistency of three to four weeks for one training program and you can change exercises or number of reps after that.

Online Fitness Courses will teach you to make strategic exercise programs and make variations in to suit various body types and fitness requirements.

Guide to Lifting Kettlebells the Right Way

A Quick Guide to Lifting Kettlebells the Right Way

Kettlebell workouts are extremely strenuous which is why they are so effective in helping clients reach their fitness goals in record time. However, being so strenuous is also one of the chief reasons why people tend to get injured or are scared of lifting these heavy cannonball shaped solid iron spheres. As a kettlebell trainer, it is your job to teach your clients how to lift and move the kettlebell correctly so as to avoid injury and really enjoy their sessions.

While working with kettlebells, having the correct form and technique is of foremost importance and this is what you should really master during your kettlebell courses.

Different positions of Holding the Kettlebell

Because the kettlebell is shaped in such a unique manner, it allows you to hold the instrument in different ways for different purpose. Be up to date with the Fitness Australia CEC certification requirements.

The Single-handed Position

As is evident, you lift the kettlebell or hold it with one hand. In this position, your hand should be at the centre of the handle of the kettlebell.

The Two-handed Position

Beginners use this approach a lot because it makes them easier to lift the heavy kettlebell with both hands without injuring themselves.

When holding the kettlebell with both hands, your fingers of both hands should rest at the bottom of the handle i.e. where the handle is attached to the ball. There are variations of this grip but that is for more advanced movements.

Holding the Kettlebell by its Body

This is another way of lifting the kettlebell and is applied during several workouts. When holding the kettlebell by its body, keep it close to the chest with both elbows tucked into your sides. You hold it with both hands and the thumbs should be at the back i.e. facing your chest.

kettlebell squat

The Diagonal Position

This is another common way of holding the kettlebell while lifting or moving it. In this position, you hold the handle at one corner while performing movements such as the clean, jerks and squats.

Mastering your Grip

While lifting kettlebells the right way, the first thing you learn at your kettlebell courses is how to grip it correctly. Gripping the instrument the wrong way can hurt your fingers and palm, lead to formation of calluses and even hurt the back of your wrist and forearm.

Ideally, the kettlebell should be held gently between the second joints of your fingers and the centre of your palm. This allows for enough flexibility to move the instrument without hurting the base of your palm or fingers.

Mastering the Hip Hinge

Perfecting the hip hinge is another technique you will learn during your kettlebell courses. This is also of vital importance as you use the power of your hips to lift the kettlebell and never your back muscles.

The hip hinge is when you bend from the hips and thrust your butt outward so that the strain is transferred from your lower back to the hip muscles. Mastering the hip hinge allows you to lift the kettlebell easily in one swinging motion. For more, visit for all types of kettlebell certifications!

Tips for Building Lasting Relationships with Personal Training Clients

Building a good rapport with the clients are one of the points which are included in the personal training courses. Having a nice rapport with your clients is essential if you want a long term relationship with your client.

The key to establish this long term relation is a proper foundation of trust and understanding and to have a meaningful interaction. But you should make sure that their work out session should not be boring and should not only constitute of imparting knowledge about nutritious food and exercises.

But it should also have the fun element so that the clients have an enjoyable experience working out with you and are willing to come back again and again because of your good sense of humor.

personal trainer

Body language

To know and understand the body language of a client is a very important skill for a personal trainer. In the personal training courses, there is a lot of importance given to the body posture.

There are a few things which you need to take care of while speaking to the clients. While speaking to the client it is mandatory for you to keep an eye contact with them. You should maintain your posture while speaking to them.

Another thing which you should keep in your mind is that while making your client’s workout you should always stay on the same level where you client is. You may want them to do the Gold Coast boot camp exercises on the floor like half kneeling or to stand while doing a specific exercise.


Listen to them

As a Gold coast personal trainer you should always ask a lot of questions to their clients as to how they feel after their previous training session or how are they feeling today. But the one thing trainers should refrain from doing is that they should not latch onto something they hear the moment it comes out of their client’s mouth. Instead you should always let your client’s complete whatever they want to say, listen to them intently and then give your feedback.

This way your client will feel that you truly care about them and will not think of dropping off for a while at least, when I visited, I found they had a great apporoach and attitude towards their clients.

Include your client’s in the process you have designed for them

The trainers have the job of designing a special program for their clients like what exercises you would like to incorporate or what would be your approach to a particular client. This is your area of expertise for which the clients are paying you.

But you should always discuss the program you have planned with your client. They also have the right to know and also has the right to say anything about it. Even while preparing their diet chart you should discuss all the minute details with your client so that they feel that you are giving them a lot of priority and not treating as a second option.

What is Circuit Training?

Circuit training basically means moving every 5 minutes or so from one exercise to another exercise. The type of exercises may differ. In some training sessions aerobics are followed up with muscle building exercises such as weight machines. Other boot camp sessions may concentrate only on aerobic muscle toning. If you decide you would like to take a circuit training class you need to consider the points mentioned below:


Results of circuit training

When you do circuit training, you increase your strength and fitness and are able to burn a lot of calories. But this training will not give you the same type of conditioning which you would get if you did aerobics and separate strength training. So if you opt for circuit classes try and put in another 20 minutes at least 3 days in the week of pure aerobic exercising.

Do you have the stamina?

Though circuit training can be a bit intense, it is made adaptable to each individual. This means beginners are allowed to use lighter weights and given simpler moves. As you progress through the class the workouts become more intense, but by that time your body will have adapted.

Is circuit training for anyone?

Yes. Circuit training is good for anyone who would like to break out into a good sweat while exercising. At times people get bored of doing regular workouts and look out for something more challenging. There may be others who have a really busy schedule and do not have time to spare working out on a daily basis. So they opt for circuit training which will give them the benefit of building strength and the benefits of aerobics.

Circuit training for runners

Circuit training can be great training for running, especially events like city2surf where there are lot’s of steep hills which need strong legs to climb to the top. If you’re following a running program be sure to follow a steady 12-week progression.

Importance of technique

Since the exercises move so quickly from one to another, the instructor of the boot camp has to be extremely sharp. He has to be in the know of what each person’s level of activity is, and set the moves accordingly. All this has to be performed with the proper technique in spite of there being hardly a minute’s rest in between each change of exercise.

Areas which boot camp exercises target:

  • The core area. Your core is strengthened by any exercises that engages it e.g. the low cable abduction hip machine or any exercise using a front plank.
  • Your arms and legs. Dumbbells are used for tricep extensions and bicep curls. For the legs the seated leg press in the gym provides a good workout. Lunges and squats can be done to get an extra boost.
  • Lunges are great for exercising the glutes. In the gym you could use the machine for hamstring curl.
  • To strengthen the back, the machine row equipment is great. Or if you are outdoors you can do pull-ups or use a front plank for back strengthening.

If you are on the lookout for 30 minutes training of your full body, boot camp circuit training could be the answer. You will benefit both on muscle building and toning. It also provides a strong cardio workout. The exercises you can do are varied and many so it also helps you to avoid getting bored. Another big benefit from circuit training is that you can do it at the pace you want.



Tips for 6-Week Challenge

Once you decide to do something positive, you should act immediately. If you hesitate or put the decision on hold, chances are you will lose interest and maybe drop the idea altogether. So if you are thinking of taking up the 6-week challenge, keep in mind that it is something your body will greatly benefit from, so without hesitation join one of the programmes.

Spread your focus

When you do join the 6-week challenge programme, you should not limit your focus to only certain workouts. Check out the best exercises, the healthy food programme that is required, the best strategies for recovering – and above all a positive attitude.

Tips for a 6 Week Challenge

How to speed up results

For a quick body makeover and way to achieve your goals faster in the 6-week challenge programme, you should try the following tips:

  • Do yoga exercises at least thrice a week, when you go lighter on heavy workouts
  • Drink more water and get more sleep
  • Go in for a diet which is anti-estrogenic diet which helps to detox
  • Mix your daily supplements with grapefruit juice
  • Instead of shoes with heels, wear flats the full month
  • Comfortable clothes worn the whole day will help you to stretch more easily

You have to fight to get it right

Get a body fat assessment done before you join a 6-week challenge programme. It could give you a few unpleasant surprises and act as a spur for you to make a quick decision. You will also realise that you need the help of a personal trainer and a good nutritionist to help you to get back in shape.

The exercise routine

  • Your exercises should be varied otherwise they will lose their effectiveness
  • Go in for circuit training i.e. train – rest – train
  • Do a few body exercises for which equipment is not required
  • Make sure you keep time aside daily for your workouts

On nutrition

Succeeding in the 6-week challenge programme does not only depend on exercise. You need to eat the right food and ensure your body gets enough fuel. Instead of the normal 4 meals per day, you should have 6 meals per day i.e. breakfast, lunch and dinner interspersed with the right type of healthy snacks. Fats and proteins should not be totally avoided. They help to make you feel full for a longer period. Also you need not avoid eating sweets altogether. You can give yourself a treat once in a way e.g. a donut or cookie, even an ice-cream. If you balance your meals you will not have to count calories and measure everything. With a bit of practice your body will adjust and let you know what it requires the most.


You need to go in for small changes which will give you big results. Check out exercises you prefer doing, as it will ensure your interest and commitment. Exercising should also be made your number one priority if you want to succeed at the 6 week challenge programme. Be honest and try for goals that are attainable.

Get Fit without Hitting the Gym – Hire a Personal Trainer

Getting fit without attending sessions at the gym is possible. However, because of technical and safety measures involved if you want to take up exercising in your residence, rather than do it on your own, it would be wise to hire a personal trainer. Personal trainers are qualified and experienced in physical activities and as such training under them is more beneficial than trying to train on your own.

Say ‘no’ to trainers who look out of shape

When you select a personal trainer you have to look at several aspects. Very important is what shape the trainer is in. Is he overweight? That would not speak well of his own attention to personal fitness. So look for a trainer who is in good shape, something that will give you confidence that he can guide and train you to look equally fit.

Background and education

Another important aspect when selecting a personal trainer is to check his training certifications. The certifications should be nationally accredited, a fact that can easily be checked out on the internet.

A good personal trainer will ensure he has all his papers in order and is up to date on all latest information related to fitness training. You could also check with previous or present clients of the trainer and check if they have any pertinent concerns about his training.

Make sure your goals are made clear to the personal trainer

When you start training with any fitness coach you should first let him know what your goals are. Based on the goals you have in mind the trainer will draw up a plan of action. He will also make an assessment of your current fitness level so that you start on the right track and move forward at the right pace.

Every six weeks the trainer should discuss with you the progress you are making and what challenges lie ahead. Some trainers tend to gloss over any flaws or mistakes during the training session. So beware of any trainer who constantly pours out praise.

There are always ways and means to up a training performance and along the way, many errors to correct. The personal trainer is responsible to make sure these nuances are taken care of so that your fitness training is meaningful and will produce results.

Bargains do not always work

When selecting a personal trainer do not look for the cheapest offer on the market. What you get is what you are paying for. So look at the situation realistically. If you find a trainer who charges a high fee may be he is that good so people are willing to hire him.

When clients get good results from their fitness programmes, others will notice and this acts as a natural advertisement for the trainer involved. In general a personal trainer will start his training practice at a normal rate. Once he becomes popular and successful he is bound to up his rates. In this way personal trainers climb their own ladder of success. So when selecting a trainer you should look for someone who may not be the most expensive or best, but should at least have a trail of successful weight loss happy clients behind him.