Professional Documents
Culture Documents
FUNK ROBERTS
How he transformed a rock-bottom business
into his MOST SUCCESSFUL revenue generator
Building Your
EXERCISE IMMUNOLOGY Confidence for
HITTING THE RESET BUTTON Better Success
INVESTING & CRYPTO 101
INTRODUCTION
PUBLISHING TEAM INTRODUCTION
NESTA and Spencer Institute
Scott Gaines
Personal Trainer Magazine was created
Mark Teahan with you in mind. You love fitness. You
Michelle Adams feel rewarded when you help your clients
Suzan Askins
reach their goals. You love the active
Elizabeth Carter
Aishwarya Kumbhojkar lifestyle. And, you realize you can and
deserve to make a great living while
helping people add value to their lives.
Contact: nestanews@nestacertified.com
For these reasons, PTM brings you the
perfect combination of science,
application, business and personal
development skills.
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CONTENT CONTENT
4-5 WHAT TRAINERS NEED TO KNOW ABOUT
EXERCISE IMMUNOLOGY
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WHAT TRAINERS SHOULD UNDERSTAND ABOUT
EXERCISE IMMUNOLOGY
known as "non-specific") protects the body without
distinguishing one threat from another. This includes
barriers such as epithelia which lines and covers the body
(e.g., the epidermis of the skin, mucous membranes of the
respiratory, digestive, and reproductive tracts), and
specialized cells (phagocytes, natural killer cells), proteins
(interferon, complement) and physiological processes (fever
and inflammation).
Exercise immunology is the emerging field of how exercise The impact that exercise will have on the immune system is
affects the immune system, with most of the research having dependent on the exercise intensity and volume. For
been done in the past 25 years. With a global pandemic that example, one of the most studied areas in exercise
has dramatically reshaped our lives, it is essential for fitness immunology is the effect of exercise on upper respiratory
professionals to understand the basics of the immune tract infections (URTIs). In the case of URTIs, exercise can
system. Well-educated trainers should train and educate have positive and negative effects. Individuals who
their clients in such a way as to strengthen and not participate in regular moderate exercise have been found to
compromise their immune system. While this does not be at a lower risk of URTIs. However, the risk of a URTI
guarantee that their client does not get sick, proper diet and increases in individuals who engage in intense and/or long-
exercise are essential to optimize an
individual's defenses.
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FRESH COACH AND CLIENT PERSPECTIVES:
Clients are seeking encouragement, from the coach, to live, they were living an ought life for someone else's vision,
grow, and explore. A client wants their coach to be able to dreams, and goals.
identify patterns in their life that they may not be able to
see. A client also desires empathy for their experience and Holistic Coaching Dynamics
tools for them to shift their mindset or other patterns. All Clients will come to us for anything from eliminating brain
great and well, correct? fog and having more energy to simply wanting to live a
more vibrant life. What's pretty great about any goal your
But there is more. We also found that Coaches see some client has, it will be largely determined and achieved by the
clients as those seeking connections, permission, and client. The client is the party who will need to embrace the
guidance to create something new. Others see a client as holistic system of nutrition, physical movement, mindset,
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and spirituality. A Coach might help clients decompress with might also see how powerful improving self-confidence can
breathwork, meditation, stress release goals; Similarly, a be in the coaching process of transformation.
Coach could lead the client through yoga postures to
address physical, mental, and spiritual needs. Nutritionally, A coach embodies a multitude of skills to provide a safe,
after assessing where the client is on their food journey, we encouraging, space for the client to expand and create new
could discuss the process of eliminating processed foods shifts in their life. The more skills used in a session, the
and seeking healthy, whole nutrient-dense foods that greater the likelihood of positive client outcomes. When
support the human body. everything goes well, we create an enjoyable,
transformative experience. Furthermore, when Coaches
The Coach's Presence - Expressions of Your Skills share experiences in research studies, we can all benefit
There are many expectations and typical behaviors for a from the interpretation of the results, however, in the end, it
coach to embody when working with the client. Before is our client who benefits the most. Better Coaches, better
meeting with a client, the coach needs to clear out their client experiences.
channel (meditations, breathwork), creating a clear space to
work with the client. The practice of clearing out allows the You can learn more about becoming a Certified Holistic
Coach to be mindful and actively listen, without being Nutrition Coach by heading to SpencerInstitute.com
distracted by the stories of our own lives.
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personal trainer magazine
A FITNESS INDUSTRY
PHOENIX
In The Beginning, There Was Funk...Teenage Years
Some of the popular magazines we know today--Muscle & By this time, Funk was the go-to person for nutrition and
Fitness, Flex Magazine, and others--were staples in his fitness. He was the one guy that if you wanted to be jacked,
reading repertoire and set the stage for his desire to enter you asked him how to get there. Straying from the tall, lanky
that world, too. And by the ripe age of 11, Funk had made body type common of most volleyball players--Funk came in
his own home gym. With a set of Joe Weider dumbbells and at a shredded 5’11” and knew exactly what to do. It was his
a bench, he cracked the whip and was well on his way to future as a fitness coach and trainer slowly being etched
living out his dream. into his life.
Enter the late 80s and 90s and Funk’s focus was no longer At the age of 30, Funk was done with his days of volleying,
the bodybuilding community--it was about beach volleyball. bumping, and spiking and decided it was time for a change.
He earned his rank as a professional beach volleyball He retired from professional beach volleyball and entered
the corporate world and family life.
personal trainer magazine
player and was granted the opportunity to travel all over the
world playing for all of the major beach volleyball
organizations. As a high-level athlete, you have to be on top Funk started personal training part-time as a side gig but
of your game at all times. For Funk, that meant training, quickly realized that one-on-one training was not for him. He
fitness, nutrition, and strength and conditioning were always hated it--and even that was an understatement. While he
at the forefront of his mind. You live, eat, and breathe learned a lot and honed his training skills doing one-on-one
training and you do whatever necessary to prepare your sessions with clients, that line of work wasn’t for him. It
body--mentally and physically. helped him understand the type of people he wanted to train
and the type of people he didn’t want to train, and it helped
Whereas other athletes were done when training or a game Funk realize that he wanted to reach more people at once.
His knowledge and skills were designed for the masses.
9 was over, Funk was that one teammate that would run
In the mid-2000s, the rise of UFC, MMA, and other martial
arts took the fitness scene by storm. And it was nothing
short of spectacular for what was to come for Funk. He was
reintroduced to Muay Thai and MMA training, and he found
an interest that he never knew existed. Over the next few
years, this training fueled a passion for martial arts and
combat sports training, which soon developed into a
certification in MMA Strength and Conditioning.
But that’s what Funk was able to do. He harnessed his love
for coaching and took his knowledge to support other MMA
flighters in doing what they love and giving them the
knowledge and skills to train on an entirely new level with
an entirely new set of tools.
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personal trainer magazine
With this newfound knowledge and practical application of
what Funk learned from his MMACA certification, along with
the ability to implement it on a global level, there was a
decision made that would become the pinnacle of Funk’s
success. From this, Funk MMA was born.
After years of putting out free content, blogging, posting roster of certifications and set out to beef up his online
YouTube videos, and working like a dog to make a name for coaching and training programs. The launch of his Core
himself as the go-to strength and conditioning coach for Training Program for Fighters and Nutrition for Fighters was
fighters, 2015 took a little bit of a different turn than a massive hit.
expected.
Birth of Metabolic Training
It was time for Funk to leave the corporate 6-figure
management job and launch his online fitness business full- With the rise of FunkMMA and the other programs Funk
time. It required his full attention and with the heart and successfully launched, things started to transition in a new
passion to back it up, it would take off big time. direction--metabolic training. Most of us are familiar with
HIIT, but it’s still not top of the training priority list. But for
All of this to his wife’s surprise. Funk kept it a secret until he Funk, it continually ranks first. High-intensity metabolic
got home and told her, “I just quit my job to go FULL time training was what Funk really developed a passion for. It
online.” The reaction from her was obviously concerning, was a style of training that maximized results and gave
but with his passion and dedication, she was behind him people exactly what they wanted.
100%.
After becoming a Certified Metabolic Trainer, Funk
The only road bump? Funk had ZERO knowledge on how to launched a series of workouts that really elevated the Funk
start. But like any other business owner, he figured out how. Roberts brand to the next level. It was the start of a new
There was an uphill battle in the beginning. Funk had to chapter for his brand with programs that would be used by
learn how to build a website, how to conduct email renowned trainers, coaches, and gyms across the globe.
marketing, social media, program design, sales copy, and
every other factor involved in running a business. It was a So, with the growing success of his online business, the
lot of stress, a lot of feeling overwhelmed, and a whole lot of natural course of action was to develop that into a
sleepless nights, but it would soon pay off. Like any membership website.
newcomer to the scene would do, Funk turned to the guys
who had already built successful online businesses. He The Membership Debacle
called on their skills and knowledge for guidance and with
their guidance he finally launched his very first program. With passion and dedication for helping people achieve the
best results possible, Funk knew there had to be a middle
Funk-Flex MMA Strength and Conditioning blew up as Funk ground between working 24/7 and achieving passive
had never dreamed of. Within the first week of launching, income. He soon realized that growing his business to
personal trainer magazine
the program had pulled in over $100K. become a recurring source of revenue was the only way to
go, much like gyms do with their membership fees.
Everything he had learned in his MMACA program was
taking shape and finally paying off. Funk followed the advice he was given by other successful
online fitness gurus on “how to grow your membership
And if that wasn’t enough, Funk took it up a notch again. website” and used their tactics to a T. The only problem was
Recognizing the need to hit on other aspects that weren’t that a lot of their tactics were far from ethical. For example,
included in his program, he added a NESTA Fitness the program would sell itself for a small fee and customers
Nutrition and NESTA Core Conditioning Specialist to his would receive a 14-day free trial. But after this trial period
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ended, memberships would renew for $47 per month. Just program. The shift to a more results-driven membership
as he’d been told, it worked like a charm. Funk was raking model skyrocketed his Over 40 Alpha brotherhood to over
in cash left, right, and center. 10K paying members, bringing in an additional 30 members
daily and thousands upon thousands of life-changing
Just as any business owner dreads, things took a turn for stories.
the worse when members realized that they’d been charged
for months on end without even realizing it. Funk Instead of being an online marketer like most online
acknowledged that this approach to business was unethical. trainers, Funk is truly using his coaching knowledge and
All of the money cashed in from his membership site training skills to guide men through their own journey. He
needed to be returned, refunded, and the memberships hosts live weekly coaching calls, provides 24 months of
were canceled. All of this work had been turned to dust; the programming and follow-along workouts, and engages in
name Funk Roberts was tarnished; and worst of all, he was support groups on Facebook.
broke, stressed, and slipped into a nasty bout of
depression. Everything he had worked for was gone. He’s transformed a once rock-bottom business into one of
the most successful online businesses helping men over 40
Like A Phoenix Rising From The Ashes – Over 40 Alpha completely transform their lives.
As the old story goes, there’s always a happy ending Growth of an Empire
(eventually).
While the growth of the Funk Roberts brand has been a
After trying to grow his business back and reclaiming his long and sometimes challenging journey, the growth of his
name in people’s good books, Funk realized that his empire couldn’t have been done alone. It’s taken years of
mindset needed to change. He needed to learn how to run sweat and hard work, but with a successful 7-figure
an ethical business where clients wanted to be part of his business that continues to grow, Funk Roberts Fitness is
Funk Army. But then disaster struck. Early 2018 saw Funk now proud to be the workplace of more than 20 amazing
lying on his deathbed from a condition known as Crypto- employees and contractors that help this machine run. From
Organizing Pneumonia--a rare lung condition where the web development, customer service reps, and fitness app
small airways (bronchioles), the tiny air-exchange sacs managers to graphic designers, videographers, content
(alveoli), and the walls of small bronchi become inflamed writers, and membership managers, the entire team is what
and clogged with connective tissue. Despite being in makes Funk Roberts what it is.
amazing shape physically, Funk's was slowly killing him
from the inside out. He has an incredible and dedicated group of people behind
him that truly have a passion for this.
This wasn’t the end of Funk. A diagnosis, operation, and a
whole slew of drugs put Funk on the road to recovery. But
the whole time that Funk was recovering, the drugs were
killing the hormone that made him a man--testosterone.
@funkrobertsfitness
www.facebook.com/funkroberts
www.over40workoutchallenge.com
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START
TO
INVESTING
Starting to invest when you never have is very similar to
going to the gym for the very first time. At first, it’s a little bit
intimidating because you don’t know what any of the
machines are for, how to use them, or how much weight
you can handle. However, after some time passes you get
into a comfortable workout routine and get more familiar
with the weights and movements.
Here are a few of the basic elements that you need to know
if you want to start investing when you never have.
Risk tolerance
usually need to keep your money invested for quite some Tax planning
time.
When you make a successful investment and sell your
The length of time that you are comfortable keeping your asset at a profit, you will be required to pay taxes on that
money invested is referred to your time horizon. Usually, the gain. Due to this, it is important to take taxes into
longer you have money invested the better. This brings us consideration when investing in order to pay as little as
to our next point. possible.
17
SEO STRATEGIES
PLANNING
TO GET MORE CLIENTS
Having an effective SEO strategy is vital for reaching new
clients, building brand awareness, and helping you gain
more visibility on the search results. An SEO strategy
entails understanding what your clients are searching for on
the various digital platforms and the content they find
relevant and engaging. Working towards getting to know
what clients need and developing the best SEO strategies
will help you attract new clients, convert more, and increase
sales in your business. Below are some of the basic SEO
strategies to get more client
Create high-quality content more customers to buy from you. Thus, it’s crucial to ask for
Creating unique content while combining it with the right a review after closing a sale and responding to the existing
keywords will help you gain more clients and convert reviews professionally. It would help if you also addressed
prospects. Creating quality content on your website is a any complaints from the clients calmly, quickly, and
great resource you can utilize to reach new potential clients. professionally. It’s also important to thank reviewers while
When prospective clients search for information about a encouraging positive testimonials and reviews from satisfied
product or service, they will come across your high-quality customers. It’s always essential to remember to be
web pages, blogs or social media post which will answer professional while engaging with clients online, which will
their question. A great social media post or blog will ultimately improve your brand reputation and credibility.
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HOW MANY CLICKS AND HOW MUCH MONEY
ARE YOU LOSING EVERYDAY?
15
19 Click here to learn more
the crypto exchanges exist to connect multiple exchanges
and offer access to the crypto market and competitive
prices for traders. The exchanges serve brokerage firms
primarily for cryptocurrencies with a transaction fee involved
in buying and selling. An adequate crypto exchange can
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play an important role and can make or break the deal.
Some of the best crypto exchanges that offer low fees and
good customer service are the voyager app, Kraken and
Binance.
given importance.
Physical fitness needs a lot of attention, and good health. A wonder that people who are in good physical shape also
healthy body can stop situations like heart problems and tend to enjoy a higher level of mental agility.
diabetes and help you to maintain your independence as
you get older. Engaging yourself in an energetic physical workout can help
you to fight your depression and gain a more positive
Mental fitness is as important for a healthy body as physical outlook on life. It is also the best way to fight stress, which
fitness, and shouldn’t be ignored. Adding mental dexterity can damage you mentally as well as physically.
exercises into your daily exercise routine can aid you to
earn the benefits of a sharper mind and healthier life for Mental exercise has a lot of benefits. According to research,
years to come. many memory training exercises can enhance “fluid
intelligence,” the ability to reason and solve new difficulties.
Mental fitness means keeping your mind in a healthy state
and emotional health in tip-top shape. But it does not refer While exercise is a good diet for your brain and the body, so
to the training of the brain for “brain Olympics” or acing an is meditation. Meditation, in combination with other
IQ test. It denotes a list of exercises that help your body to: methods, is an alternative way to beat your depression.
Calming your mind allows you to solve your problem in a
slow down
more relaxed way.
personal trainer magazine
decompress
boost a flagging memory
Benefits of Mental Fitness
When you go to your bed after a stressful day, your body
Mind and Body Connection
begins to relax. But it does not mean that the mind always
follows your body.
It is obvious that the more you help your body, the more you
help your mind to remain healthy and fresh. Physical activity
Visualization can help to overcome your stress. You can
helps to increase the flow of oxygen to your brain. It also
enjoy a sense of peacefulness through imagery, the method
triggers more amounts of endorphins, the “feel-good”
of picturing a tranquil scene or location that will calm your
chemicals, in your brain. Due to this reason, it’s not a
mind. This method can decrease the tension in both your
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body and your mind by challenging the neurons in the less Try something new and different:
dominant area of your brain. New experiences can also lead you on the path of mental
fitness. You can target new approaches into your daily
The less dominant side of your brain is the part that controls routine in many ways:
feelings of self-confidence, hopefulness, and optimism.
When you begin to think about the things other than you Try to cook some new foods.
daily, you increase activity in the neural structures of that Try new ways to manage your daily routine.
area of your brain. Travel to some new places you want to explore.
Explore a new way to work or the grocery store.
Eventually, visualization can boost your emotional well-
being and calm down your mind as well. According to research, it has been identified that keeping
your brain active increases its vitality. Doing some new
Become mentally fit: things in a different manner appears to help retain brain
Keeping your mental health fit is not a great job or a difficult cells and connections. It also produces new brain cells. In
task to do but it is a very good analogy to do. You can add addition, breaking out of your routine can help keep your
some mental exercises to your daily routines, such as: brain stay healthy and fresh.
logic
reasoning
trivia
mental ability.
Relaxing
Visualizing
Affirming
Memory exercises
Game-playing
personal trainer magazine
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personal trainer magazine
QUESTIONS TO ASK YOURSELF
ou w an t to b eco me a
If y
person a l tra in er
NESTA and the Spencer Institute have come together to How will your new profession impact others? How will
create a system that is designed to maximize your success. they benefit from you?
The first thing you need to do is start asking yourself a few What do you hope to accomplish? Why is this
important questions. important?
What’s your vision? You must take the time to answer these questions and
In the world of fitness, there are no guarantees. There is no return to them often. Over the first few months as a NESTA
way to eliminate all of the risks associated with starting a Certified PFT, you will continuously evolve and change your
fitness practice. Whether you work as an independent fitness practice.
contractor, an employee for a gym/club or you own your
own fitness practice, the success of your fitness practice is Your vision should be so clear, you will never have to alter
always up to you, and no one else. Some trainers judge it. Once you have created a vision for yourself, you will have
their success by the frequency of mistakes they have to a clear purpose and a reason for doing what you do. This is
overcome whereas others, judge themselves only by their not something that needs to be shared with others (unless
clients’ successes. You can increase your chances of you want to), this vision and a sense of purpose are the
success by visualizing success. things that will keep you motivated while giving you a
reason to get out of bed every morning (for most successful
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You will need to work very hard and very smart. If you don’t
take the time to both plan and to figure out what you have to
do to earn what you need, you may receive a lot less than
you want. Make a pact with yourself to plan your work and
work your plan. Make a plan, and act on it.
be a road map outlining where you are going and how you Are you self-motivated?
plan to get there. Whether you plan on working in a health
club or want to train people on your own, successful fitness It is up to you to develop your client base, organize your
professionals know what they want and have a plan for time and follow through on all facets of your fitness practice.
This includes:
getting there. Some questions to consider as you develop
your plan are:
Getting new clients
Creating plans for their success
What are your financial goals? How much money do
Filing all necessary paperwork
you want and expect to make?
Billing for your time
Do you have any additional tools available to help
Following up with clients between sessions
achieve your financial goals?
Marketing and advertising to attract new clients
What is your timeline for achieving those financial
Attending networking mixers where you will meet
goals? Is it realistic?
potential clients
How many clients do you need to train each week to get
“Working” the gym floor
there?
Staying fit
Does your club have a minimum number of clients you
need to train to keep your job? How well do you relate to different personality types?
If you plan on training people outside of a club or want to Fitness professionals need to develop working relationships
open your own gym, how many clients or members do you with many different people. Some people will help you grow
need to attract and retain to break even? Have you your fitness practice, while others may try to undermine
accounted for no-shows and cancellations? Break-even your efforts. Ask yourself if you can professionally handle a
numbers give us a good place to start, however, very few
personal trainer magazine
It all points back to your vision, purpose, and plan. Until you
achieve the success you deserve, you may need to make
some adjustments to your spending habits in order to
achieve your short-term goals. There is no surer way to
sabotage yourself than to spend more than what you have.
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personal trainer magazine
WHY MEN AND WOMEN STORE
women have 10 times more alpha receptor cells than men, inhibit GLUT 4 gene transcription and this can result in the
and the hormone estrogen increases the number and reduction of glucose entering into the muscle.
activity of the alpha receptor cells. In addition, a female’s Subsequently, the blood glucose in the body is then stored
subcutaneous fat has more alpha cells when compared to as fat; which is not very good news for an athlete. Although,
males, and this may be a key rationale why it’s difficult to labeling points on the body with a particular hormone may
shift the fat in the hip, thigh regions, and lower belly regions not the wisest approach.
for women compared to men. Men do, however, have a
higher saturation of alpha cells in the belly area compared For example, testosterone reduces levels of belly fat in men
to women. and when too high, can increase belly fat in women. In
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addition, when female bodybuilders take anabolic steroids, androgenic fat burners – they are steroid-free.
their breasts become pectoral muscles and their arms and
legs get more muscle mass. This has to do with The Thyroid and Fat Metabolism
testosterone’s relationship with estrogen and progesterone
and not just testosterone as an independent factor. Insulin The thyroid gland is the only endocrine gland that stores its
and cortisol, however, have a far greater impact on fat secretory product in large quantities. The thyroid hormones
metabolism than estrogen and progesterone. are called thyroxine T4 and triiodothyronine T3. The
difference between the two hormones is the number of
Some simple advice for controlling estrogen levels and iodine modules that each has (i.e. T3= 3 iodine molecules
weight loss: and T4=4 iodine molecules). In essence, T3 and T4 are
synthesized by attaching iodines to the amino acid tyrosine
Control carb intake, as a high-carb diet, will wash away which is stored and then secreted into the blood. This is
any benefits of estrogen. stimulated by the presence of TSH and T4 is normally
Time the eating and training cycle with the client’s secreted in greater quantities than T3. It should be noted
menstrual cycle. that T3 is several times more powerful than T4 and when T3
Monitor the amount of animal and plant-based estrogen circulates in the bloodstream and enters the cells, much of
that is being consumed (e.g. dairy, fatty meats, etc.). the T4 is converted into T3 by removing one molecule of
Watch the body’s exposure to environmental estrogen iodine. T3 is definitely the more active between the two
through plastic, pesticides, cosmetics, and caffeine hormones.
Do Not Forget about Testosterone The thyroid hormones increase BMR by stimulating the
cellular use of ATP. They play a vital role in
Fat cells are richly saturated with androgen receptors. thermoregulation of the body and in the following metabolic
Adipose tissue is the key target for testosterone. One of the processes:
main roles of testosterone is to augment the density of the
beta receptors, and as mentioned previously, they are They stimulate protein synthesis.
controlled by catecholamine. If testosterone binds to the They increase lipolysis.
adipose cells, it will indirectly burn fat. If the beta receptors They enhance cholesterol excretion in the bile.
are boosted, it takes less catecholamine to burn the fat via They improve the use of glucose for ATP production.
lipolysis. They enhance the actions of the catecholamine
because they regulate the beta receptors and block the
In biochemical terms, the androstenedione enhances fat activity of the alpha receptors.
sensitivity during lipolysis and some of the androstenedione
in the bloodstream is converted into testosterone within the The activity and size of the thyroid are controlled in two
adipose tissue. The sensitizing makeup of testosterone is ways:
backed up by the presence of the growth hormone. There is
a very clear pathway and the relationship between the 1. By the level of iodine in the thyroid gland.
catecholamine and HGH in upregulating the beta receptors. 2. By a negative feedback loop that involves the
hypothalamus and the anterior pituitary.
Testosterone can be a catalyst for the release of HGH, and
both hormones have the same metabolic reactions in
creating muscle anabolism. Also, testosterone can block fat
uptake in the adipose cells. This mechanism can stop fat
storage and the catecholamine can only prevent fat release
by blocking the fat from entering the cells.
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PLANNING
PLANNING
CHOREOGRAPHY
Delivering the result in an organized method is essential. The Freestyle Method gives an instructor more freedom to
You need to have a plan and a way to get there. There are create and play with new moves. Freestyling involves
a few different ways to arrive at your result. Start with the movements that are built and sequenced by the instructor
easiest way for yourself. After gaining experience in the during the class, layering as they go. These movements can
field, you’ll find different ways to deliver the same material. be sequenced either by using linear progressions or by
placing movements into patterns or combinations. Linear
Two methods, established by Dr. Lorna Francis, that are movements are easier for instructors to use in the beginning
very standard are the Structured Method and the because the movement develops from the prior movement.
Freestyle Method.
A great drill for this is the “Follow Me Method” and “Only
Structured Method change one thing at a time.” Candice Copeland Brooks
would use these types of drills to teach instructors. One
Dr. Lorna Francis defines the Structured Method as instructor to be would start at the front of the room and start
“movements that are formally arranged and repeated in a with a march. The instructor would add arms, and then
predetermined order and usually performed to the same change the arms gradually. Changes need to be
personal trainer magazine
piece of music each time the routine is used.” From Judi progressive and not abrupt so a front raise might turn into
Sheppard Missett from Jazzercise to Les Mills, this style is bicep curls. The only two rules of these drills would be:
predetermined and memorized by the instructor.
1. Only change one thing at a time.
Some instructors feel more comfortable with this method 2. Gradually change the movement.
because they can trust a team of professionals to find good
music and apply safe and effective moves to the music. Being a great leader is very important. Your students will
Instructors know which moves are performed on which feel so much more successful if they can follow along with
phrases of the music, provided they’re good at you. Also, avoid TMI (Too Much Information). Keep your
memorization. This style is less favorable among creative cueing short and sweet. Only cue when a change is coming
37 types who enjoy new choreography frequently. up or to give some encouragement or motivation.
Teaching Choreography
Elements of Variation
Try it with yourself and then with a buddy. Use all the
elements of variation. This is a great way to keep transitions
smooth and to have your students follow along.
Getting Started
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IMPROVING YOUR CONFIDENCE
FOR BETTER SUCCESS IN BUSINESS
People always wonder about the reasons and factors that
lead to success in business. Among the many different
factors that lead to success, is a factor that is perhaps
overlooked by most entrepreneurs and businesspersons,
and that factor is confidence.
What Confidence Really Is confidence. The best entrepreneurs of the world are well
known to value the importance of saying no. When you are
Confidence basically means being sure of your own abilities able to say no, it means that you are well aware of your
and skills and feeling secure about yourself, rather than skills, talent, and your abilities, which means that you are
insecure when around and among other people. Confidence confident!
means being at peace with yourself in terms of what you are
and what you are capable of. Confidence is the key to Dress Well!
success in the business world and every business owner It is true that when you feel good about yourself, you are
must possess high levels of confidence to truly succeed in more confident. So, one of the simplest and the most
business. effective ways of feeling good about yourself is to always
dress well! When you look good, you feel good about
yourself and this allows you to be more confident! Being
How You Can Improve Your Confidence more confident can be as simple as dressing well. So, make
For Success In Business sure that whatever you do, and wherever you are, you
always dress well and look your best.
The good news is that confidence can always be improved
by taking the right steps and applying the right tactics. The Accept Your Shortcomings
most successful business owners believe in themselves and You can’t be good at everything in life and that is a fact.
they also believe in what they are doing, and this is known There will always be things that you won’t be good at. The
as confidence. If you focus on the following things, you will whole point of being a confident human being is to truly
personal trainer magazine
be able to improve your confidence and it will ultimately lead accept your shortcomings and accepting yourself as you are
towards more success in business. and being aware of the things that you are good at. So,
accept your shortcomings in order to truly become
Get Comfortable Saying “No.” comfortable with yourself and you will see a boost in your
One of the worst things that a business owner can do is to confidence!
say yes to everything. When you say yes to everything, it
leads to a feeling of insecurity and it also leads towards a Celebrate Your Wins!
burn out at some point. In order to truly value your time and A major mistake that people make is setting goals that are
your skills, you need to be able to say no to people. Only too big and this leads to a feeling of not being successful
40 when you do this, will you be able to improve your enough when those goals are not achieved at once. And
such a feeling leads to less confidence and ultimately
affects the success of the business in the long run. What
you should be doing is to set small goals for yourself and
when you achieve them, you should celebrate them to feel a
sense of accomplishment. This will not only motivate you to
do more but will improve your confidence level a lot!
Keep Learning
One of the best ways that you can feel more confident
about yourself is to keep learning more. Learning has an
extreme effect on confidence levels. When you learn more,
you know more and when you know more, you feel
confident about yourself! So, all the entrepreneurs and
business owners should strive to keep learning regularly
about anything and it will surely lead to more confidence
and more success in business.
2. Meditation
Meditation is a powerful practice that can change your
brain, improve your life, and the enhance the quality of your
life. Daily meditation is perhaps the single greatest thing you
can do for your mind/body health. Meditation not only
relaxes you, it gives your brain a workout. By creating a
different mental state, you engage your brain in new and
interesting ways while increasing your brain fitness.2
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