The health benefits of skipping

There’s a theory among some sport coaches that skipping (or ‘jump-rope’ as it’s known in the USA) is one of the most effective exercises you can do if you want to lose weight.

The key to this is the fact it’s a cardio exercise that boosts your heart rate so your cardiovascular system improves and you can burn a large amount of calories in a pretty short period of time.

Add this to the fact it is incredibly simple, easy and you only need one piece of equipment to do it, means skipping is a no-brainer if you’re struggling for time or can’t get to the gym. How many other exercises can you do while imagining you’re Rocky and watching the TV?

So grab you rope and enjoy our rundown of some of the many benefits of skipping…

Improve your coordination

One of the many reasons boxers are so keen on skipping is because it’s a great way to improve their coordination. While skipping may feel very repetitive it is a great exercise for making your brain aware of what exactly your feet are doing. Crucially for boxers it also makes you light on your feet.

Strengthen your feet and ankles

It’s not only boxers who can benefit from skipping. Basketball players, footballers  and tennis stars all know the importance of strengthening their feet and ankles due to the fact their sport involves so much quick turning and stopping. Regular skipping will strengthen the ankle joints and teach athletes to stay on the balls of their feet.

Burn a load of calories

It’s estimated that skipping can burn up to 1,300 calories in an hour with about 0.1 calories consumed per jump. By that reasoning, compared to jogging for 30 minutes, skipping actually burns more calories.

It’s completely portable

One of the great things about a skipping rope is you can carry it anywhere and all you need is a flat piece of ground. There’s no excuse.

Improve your bone density

The best exercise to improve your bone density is to just jump up and down so skipping is ideal if your bones are already strong and healthy. Make sure with a physician that this is the case – especially if you have a history of osteoporosis in the family.

Improve your overall cardiovascular health

Skipping three to five times a week for between 12 to 20 minutes will increase your heart and lung health according to the American College of Sports Medicine.

Skipping makes you smarter

Believe it or not but there’s actually a Jump Rope Institute, founded in 1996 by the US Olympian Buddy Lee, and they say jumping aids in the development of both the left and right hemispheres of your brain, increasing memory, reading skills and alertness.

Skipping makes you calmer

Here’s what our friends at the Jump Rope Institute say: “As one dissects this exercise further and views it from a biomechanical perspective, it represents a composite movement combining a circular motion with an angular momentum. The body resembles a projectile subject to all the laws that govern projectile motion while the rope becomes a dynamic flywheel subject to all the laws that govern rotary motion. It is in the synchronous and harmonious coordination of these movements where the secrets and benefits are received.”

So there you have it – get that rope out and skip your way to both happiness and a healthy body


The Bruce Lee Diet

The legendary martial artist Bruce Lee would have celebrated his 75th birthday this month.

Famous for groundbreaking movies like Enter the Dragon and Fist of Fury, Lee was a serious bodybuilder and dedicated to his fitness, with his beliefs on nutrition still proving influential today 42 years after his tragically early death.

The ‘Bruce Lee Diet’ is still held up by many in martial arts as an ideal combination of food and diet habits. The rigid controls Lee put on himself, combined with a dedication to his art, ensured his body was in prime physical condition.

As the great man said: “When you are a martial artist, you only eat what you require and do not get carried away with foods that do not benefit you as a martial artist”

Cut out the ‘empty calories’

Lee referred to refined flour as ‘empty calories’. That meant he didn’t touch any baked goods such as biscuits, cakes and pastry and only consumed calories that could benefit his body in some way.

Eat Chinese food

While pasta was regularly on his menu, Lee felt Western food was bland in the main and as a result stuck to the Chinese food of his ancestry. Asian dishes put the emphasis on carbohydrates from rice and vegetables while Western food was all about protein and fat. His favourite dish was beef in oyster sauce.

Eat less more frequently

Lee would usually consume four or five smaller meals a day rather than a couple of large meals, plus some healthy snacks such as fruits. Eating large amounts of food at a time causes the body’s metabolism to slow down, resulting in the excess calories being stored as fat. Eating smaller portions means the excess calories per meal are less and it also means that you can eat more often. Eating more often will train the body into knowing that it does not need to store the calories, again preventing fat deposition.

Drink Royal jelly and ginseng

Lee would often talk about how drinking royal jelly (said to be made from the honey of the queen bee) would give him a quick boost before filming. Royal jelly contains B-complex vitamins, including a high concentration of vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), acetylcholine, hormones, and eighteen amino acids. It also contains trace of many minerals, trace amounts of vitamin C, some enzymes, as well as antibacterial and antibiotic components. An ancient Chinese remedy, ginseng was thought to promote ‘Yang’ energy as well as improving circulation and blood supply.

Take protein supplements

Lee would consume two protein drinks a day, mixing in eggs, wheat germ, peanut butter, bananas, brewers yeast and granular lechitin. Vitamin and mineral supplements were also on the menu.

Drink tea

Lee drank a huge variety of different teas which he would sometimes mix with honey.  Tea contains many anti-oxidants and has certain substances that can increase the body’s immune system dramatically. Lee’s favourite kind of teas were Lipton or a Chinese tea called Li-Cha. Tea is an excellent way of hydrating the body and also improves bodily functions.

Lee was a remarkable athlete and there’s no doubt his diet contributed massively to his physical condition. In 1970, he badly injured his back, causing damage to the sacral nerve. Doctors told him he would never fight again but to the surprise of his health advisor, Lee made an incredible recovery. He strongly believed that this would never have been achieved if it was not for his fantastic physical attributes which he would never have had without ‘The Bruce Lee Diet’.

women self defence

How to tailor your self defence class for women

An increasing number of women are taking steps to feel safer on the streets by learning some basic self defence. Lessons geared specifically towards women are springing up across the country but tailoring these classes can be difficult unless you know exactly what you want to offer your new pupils.

Here are a few tips on how to turn your class into a must for any woman wanting to protect themselves in an increasingly dangerous world.

An instructor’s sex shouldn’t matter…

While a female instructor does have an advantage as both a role model and sympathetic ear, some women may feel a male instructor will have the edge in terms of knowing how best to deal with an attack. In truth it doesn’t matter: the quality of any class lives or dies depending on your knowledge and skill as an instructor.

Be adaptable…

The most important aspect of your class is that you gear your class towards each female student’s individual strengths and abilities. A good program is designed to adapt to every age and ability and provides each student with the opportunity to learn. Each individual is unique and students should be able to discuss their own needs. It may even be an idea to develop specialised classes for specific groups.

You’re not Bruce Lee…

Self-defence is not karate or martial arts. The point of using self defence is always to de-escalate a situation not to exacerbate through violence. Think about including psychological awareness and verbal skills, not just physical training, in your classes.

Strength isn’t important…

A good course will be based on intelligence not brute strength and this is especially the case when running a course for women. Think about teaching techniques that do not rely on strength such as biomechanics which explore exploiting the structure of the human body and its natural weaknesses. While the physical side can be a lot of fun and incredibly rewarding it won’t be for everyone.

Do your research…

When it comes to how much you’re going to charge make sure to check out your competitors and how much they are charging. You don’t want to price people out or give the impression you’re cheap and supplying an inferior product. Marketing is important too – it’s not just a case of hiring hall and putting up a few photocopied posters. You’re audience is very specific so think where you might target them. Think about social media and setting up a website.

Be patient…

Treat all the women in your class equally and build up trust. Your clients are not just numbers in your class. You must get to know them, chat with them, be friendly and approachable. Greet everyone making sure you use their name.  Try to make sure you also give some degree of personal feedback, correction, or praise to every person in the class. Many will have confidence issues and these classes are as much about building that as anything else.

Be prepared…

Coaches always need to be careful when teaching and practicing self defence classes as students can get injured, sometimes seriously, if practiced improperly. Martial arts and self defence instructors therefore have a responsibility to not only teach their students correctly but also ensure that they do so in a safe manner. Martial arts and self defence instructor insurance cover can provide peace of mind and allows you to concentrate solely on the coaching aspects of the sport. As a Martial arts / self defence coach you will likely have special equipment for practicing and training; equipment which is at risk of being damaged or broken due to the nature of the sport. A Martial arts / self defence instructor insurance policy can make sure that your equipment is covered against any such damage, loss or even theft.

Here at insure4sport we offer comprehensive insurance policies for martial arts and self defence instructors that offer personal liability cover as well as comprehensive equipment cover against theft, loss or damage. Click here to get a quote today.


Battling humidity – how England’s cricketers can keep the heat at bay in the UAE

England’s cricketers began their first post-Ashes tour this week knowing not only must they face up to Pakistan’s impressive bowling line up but also deal with the dangers of stifling humidity.

The United Arab Emirates, which will host England over the next two months, is notoriously hot at this time of year with temperatures reaching just below 40 degrees in the shade. Couple that with humidity levels in excess of 60% and for cricketers more used to playing in England’s far cooler conditions, the challenges of coping with the heat will be essential if they are to improve on a dismal record against Pakistan who have played their ‘home’ games in UAE since 2010.

England’s players have already been seen wearing ice cold towels on the back of their necks while training as well as strapping sweat-absorbent wristbands to themselves in an effort to combat the effects of the burning heat but will this be enough?

High humidity leads to two major problems for anyone playing sport, namely increased core body temperature and dehydration. Increased body temperature, or hyperthermia, severely reduces the muscles’ ability to contract over long periods of time. High core temperatures also cause a shift in energy production from aerobic to anaerobic mechanism, which means the body has to use up its muscle energy stores more rapidly.

During a long event, like a five day Test match for example, adding energy through various drinks and gels, simply cannot keep up with the rate of losing energy when humidity levels are so high. Blood tends to pool in the limbs, preventing it from reaching the heart and being pumped back to the muscles. The dangers of dehydration are even more acute, with athletes losing as much as 2-8% of their body weight, with the body struggling to convert oxygen into energy.

So what can help those hot and humid English cricketers?


Medical experts estimate it takes generally 10-14 days to acclimatize to hot and humid conditions. England arrived in the UAE in plenty of time for this to happen but with only two two-day matches to prepare will they be undercooked? Only time will tell but all the training in the world cannot replace match practice.



It’s in conditions like the ones England will experience in the UAE when all the hard work in the gym pays off.  Better-conditioned athletes suffer less performance loss in high heat and humidity because they have a higher blood volume, better VO2max, sweat rate and more efficient use/replacement of energy stores. Think about that when you’re pounding the treadmill.

Fluid replacement

This is absolutely critical for any athlete wanting to perform in humid conditions. Fluid replacement begins in the build up to an event, continues during it, and shouldn’t stop when the game is over. Health experts recommend drinking to thirst and keeping urine clear rather than dark yellow. Sports drinks help the body maintain acceptable body temperatures, preventing heat-related illness and ensure the heat acclimatisation adaptations are maintained by preventing dehydration.

The right clothes

Clothing worn while taking in part in sport becomes a layer of insulation that interferes with heat transfer from your skin to the environment. It can also prevent the evaporation of sweat, which is a vital way for the body to cool down when it’s hot. The players will need to minimize the amount of clothing they wear and make sure it poses the least amount of interference to evaporation. Wearing light-weight, light-coloured clothes of open-weave natural fibres help increase evaporation and cool the body. Best leave that cable-knit sweater at home!

For specialist sports insurance cover for cricket coaches and players choose insure4sport. We offer comprehensive cover for amateur boxers, professional boxers coaches and instructors, click here to buy your policy today.

personal trainer outdoor boxing

Essential items for fitness instructors on the go

Whether you’re employed by a gym or working from home as a freelance fitness instructor you need the tools for your trade, and you need them with you at all times. Bodyweight exercises only get you (and your clients) so far, so it’s a good idea to have a variety of equipment in your car and in your gym bag to help you train your clients.

With that said, it’s not easy to carry around 20kg kettle bells with you so we’ve put together a list of essentials that will fit in the boot of your car or in your gym bag if you’re getting the bus or the train to your next appointment.

Essential items for fitness instructors on the go

Personal trainer outdoors

Smart phone

This is a must have. If you’re walking around with a  Nokia 3310 no one is interested in how high your snake score is (ok they might be, but that’s beside the point) a smart phone will have a stopwatch, music and if you download the right apps and purchase the compatible hardware – a heart rate monitor. There are a variety of great apps out there so shop around for what works best for you.

Yoga mat

A roll up mat is essential, as no one wants to be doing sit ups on concrete floors or prickles in the grass. Lightweight and easy to carry, just throw one in your bag.

Skipping rope

A skipping rope is lightweight and easy to carry as well. Skipping gets the heart pumping and helps warm up your clients

Collapsible traffic cones

Collapsible traffic cones are extremely cheap and easy to carry. Perfect for beep tests and circuit mapping especially in the outdoor arena.

Tape measure

For marking out distances when placing traffic cones of course!


Resistance bands

Resistance bands are very light and will fit into your kit bag with ease. Perfect for warm ups and of course, resistance training, these ingenious inventions will allow your clients to perform a variety of exercises without any weights. No one wants to carry dumbbells around!

personal trainer outdoor boxing

Boxing gloves and focus pads

Boxing is a great way to get your clients moving, get them sweating and work a variety of muscle groups. An essential kit bag item no fitness instructor should be without.

Of course your equipment will vary, especially if you have a car, so in that case you may need some stability balls, a step and if you can, a selection of light dumbbells, but for those who are travelling light these essentials will help you create a great workout for your clients.

Here at insure4sport we offer comprehensive insurance policies for personal trainers and fitness instructors that offer personal liability cover as well as comprehensive equipment cover against theft, loss or damage. Click here to get a quote today.

WIN: NUTRiBULLET 14 piece set with insure4sport!

WIN: NUTRiBULLET 14 piece set with insure4sport!

insure4sport, the home of specialist sports insurance, is hosting a competition to win a NUTRiBULLET 14 piece set and it couldn’t be easier to enter! What’s more, join insure4sport today and you’ll get 20% off your policy, whatever your sport.

For your chance to win a 600 series deluxe nutrition extractor that’s perfect for making delicious and nutritious smoothies, simply retweet any @insure4sport competition tweet and follow @insure4sport.

One lucky winner will win a NUTRiBULLET 600 series deluxe nutrition extractor 14 piece set that will give your body the tools to increase your energy, improve your sleep, digestion and overall fitness recovery.

For a chance to win a NUTRiBULLET 14 piece set, enter our competition by simply clicking HERE. To join insure4sport today and get 20% off your policy, whatever your sport, click HERE.

Entry to this competition is deemed acceptance of the following Terms & Conditions:

  1. Competition is open to individuals aged 18 years or over on date of the competition launch only.
  2. This competition is only open to those residents of England, Scotland and Wales.
  3. No purchase necessary.
  4. Employees of insure4sport or their family members or anyone else connected in any way with the competition are not permitted to enter the competition.
  5. Competition entries are valid from 00:00 on Monday 28th September 2015 to 23:59 Monday 12th October 2015 British Summer Time. Entries received after the final date and time will not be valid.
  6. Valid entries are those that have successfully entered via retweeting a competition related tweet and followed @insure4sport only. There is no maximum number of retweets/entries per person.
  7. There is one winner only.
  8. The prize is one new NUTRiBULLET 600 series deluxe nutrition extractor 14 piece set only.
  9. The prize cannot be swapped for any item and no cash equivalent is available.
  10. The winner will be announced before October 31st 2015 from the pool of valid entries. insure4sport’s winner decision is final.
  11. insure4sport will contact the winner via Twitter direct message before October 16th 2015. Failure to respond to this within seven days of it being sent will see the winner forfeit the prize and it being offered to another valid competition entrant.
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  13. The winner is required to take a photograph stood with the NUTRiBULLET set after delivery for insure4sport to use across its marketing and social media materials.
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football injury

Common injuries associated with sports

Any time we step onto the field, the court or the swimming pool, and regardless of the sport we play, we are at risk of sustaining an injury. No matter how much you warm up, how fit and agile you are, something can just give up on you at a moment’s notice or repetitive strain can decide “nope, we’re done here” and start causing havoc with your body. When this happens we really need to listen to our bodies and see a doctor or physiotherapist as the longer we ignore an injury the worse it can get.

You need to determine the difference between that “good” pain where you enjoy the burn, and that “oh no something is definitely wrong” pain where your body is telling you you’re causing damage by doing this – jolting pains, dull pains and serious fatigue is a sure sign your body is in distress. Failure to realise the difference can mean the difference between not being able to do those last few reps in the gym, and never ever being able to lift a weight again – so listen carefully.

We’ve put together some of the most common injuries associated with cycling, cricket and football, and what you can do to prevent injury.


cycling injury

Cyclists often suffer injuries due to over training, commonly known as overuse injuries. Cyclists are in the same position for extended periods of time and can develop injuries such as:

  • Sciatica
  • Hamstring strain
  • Knee pain
  • Handlebar palsy
  • Lower back pain
  • IT band syndrome (Iliotibial Band Syndrome)

Quick tips on preventing cycling injuries:

A vast majority of cycling injuries are easily prevented as recurring injuries are usually caused by a fall and overuse injuries are often caused due to poor set up of your bike, improper technique or incorrect posture. If you are finding that cycling is causing you pain see a doctor.

Correct set up

Have your bike set up by a professional and have a sports therapist take a look at your technique if you are considering competing or riding for long periods of time.

Warm up

An effective warm up and stretch routine will increase the temperature of muscles, increase blood flow and get your joints ready for the ride ahead. Stretching will help to loosen muscles and ligaments whilst increasing range of motion. Stretch your lower back as well as your legs but don’t forget the hips too! It’s a good idea to warm up your wrists as stiff wrists will start to ache considerably.

Healthy diet

Stay hydrated and as dehydrated muscles will cramp, consume protein to rebuild your muscles and eat healthy carbohydrates to refuel your body.


cricket injury

The most common injuries that cricketers suffer are ankle sprains, lower back pain and elbow/shoulder pains, but this will depend on the position in which they play. Cricket can be an explosive sport requiring players to dash from one area to another in an instant, so rolled ankles and Meniscus tears in the knee are quite common.

Bowlers may suffer more ankle and elbow problems whereas wicket keepers may start to suffer lower back pain due to standing in the same position for an extended amount of time. Fielders may also suffer shoulder or elbow injuries as the repetitive motion and the high forces associated with catching and throwing heavy cricket balls can put serious strain on joints.

Cricketers can develop the following injuries:

  • Rotator cuff tears
  • Impingement syndromes
  • Medial ligament injuries at the elbow
  • Throwers elbow (golfers elbow)
  • Lower back pain
  • Ankle sprains
  • Meniscus injuries

Quick tips on preventing cricket injuries:

Cricket is a fairly safe sport and requires those in direct danger of being hit by a ball to wear protection so injuries caused by wayward balls or bats are fairly uncommon. However, as cricketers in general are becoming fitter and sportsmen are pushing themselves further to improve their game, injuries can be caused by uncoordinated movement or can arise due to overuse.

Get those muscles warmed up

An effective warm up routine as well as stretching, conditioning and a good diet can really help reduce the risk of injuries. A gentle jog to warm up the legs and ankles will help get your body ready for the game and a stretching routine that works your lower back, hamstrings, calf muscles and shoulders will really help. if you’re standing in the field for an extended period of time, keep limber by stretching or jogging on the spot every 20 minutes or so.

Sports massage can help

Sports massage is also a good way of ironing out any problems and flushing out any muscle waste. Having a regular sports massage can also help identify any potential problems before they start to cause serious damage or become injuries that may affect your game.

Healthy diet

A healthy diet will help your body recover from training and exercise and give your body the correct fuel it needs. Hydration is important, especially on hot summer days. We all love to hit the bar after a game, but think twice before overdoing it. Our muscles need time to recover coupled with a healthy balanced meal packed with protein and good carbs.



Whether you’re a professional footballer or grass roots enthusiast playing the Sunday league, accidents and injuries on the pitch can happen. We’re talking about real injuries here – think the Djibril Cissé leg break in 2006 or the horrific concussion sustained by Germany’s Christoph Kramer in the 2014 World Cup and you realise just how dangerous a bad tackle can be.

Aside from a concussion here and there, football injuries occur predominantly in the legs, knees and ankles mainly through falls, slips or impact. Injuries can be sustained suddenly or through overuse resulting in chronic injuries. Some of the most common injuries associated with footballers are:

  • Hamstring strains
  • Knee ligament injuries
  • Metatarsal stress fractures

Quick tips on preventing football injuries:

Footballers push themselves harder and harder to improve their game and their skills on the pitch. Although football is an explosive and physically demanding sport, injuries are usually caused through lack of preparation. With a correct warm up and conditioning you won’t have to worry about football injuries ruining your season.

Did we mention warm ups?

To reduce the risk of injuries an effective warm up is a must. A light jog with intermediate sprints, stretches and hip rotation warm ups will help reduce the risk of injury.


Stretching is vital should you wish to keep your hamstrings in top condition. After a warm up consisting of 20-30 minutes of light drills, a good stretch that focuses on calves, hamstrings, hips and ankles as well as your lower back will really help loosen up muscles.

The FIFA 11+ programme is a great reference point for specific football stretches and warm up routines designed to reduce injuries in football.

Remember, always warm up before any physical activity, whether you’re playing ping pong or stepping on to the mat in your Jiu Jitsu class an effective warm up and stretching routine partnered with a healthy diet is the key to reducing injuries.

Click here for comprehensive personal sports insurance and get a quote today.

personal trainer questions

The importance of screening your clients and the questions you should ask

Screening is a vital part of the initial process when taking on any new personal training clients. Health screening questionnaires as well as initial consultations not only help you find out if there are any health risks to be aware of but also helps you understand what your client’s goals are and how you can build a plan for them to achieve those goals based on their current health status or any past injuries. Any personal trainer worth their salt should have a bespoke client consultation form that they ask their new clients to fill out, so today we’re going to look at what questions you should ask and why.

Lifestyle questions

You need to establish just how healthy your client already is by taking in to account a variety of different aspects, as this will help you build a workout plan for them. These questions should include:

Occupation – They may lift heavy objects all day or they may be sat in an office so you need to create a workout based on these factors

Lifestyle – do they have an active or fairly inactive lifestyle?

Diet – do they eat healthy or are they stuffing their face with junk all day?

Drink alcohol – Does your client drink? This may affect their ability to lose or gain weight.

Stress levels – are they stressed out at work or in their daily life? Do they need a more relaxing workout or should they work their fury out on the pads with you?

Hours of sleep – sleep will affect energy levels and a person’s ability to recover from injuries or workouts. Finding out how much someone sleeps every day will help you craft an appropriate plan – not everyone gets 8hrs a night so be realistic when creating said plan.


Medical History

Asking your client to state as to whether they have any existing or previous medical problems is a vital part of the screening process. Failure to ask clients about this could result in legal action if they are injured whilst in your care. Aside from legal ramifications, you need to know whether your client has had something like a knee reconstruction, so therefore would not be able to squat as much, or suffer with asthma or heart problems so you know to go easy on the cardio. It is also vital that you are aware of whether or not your client has diabetes, and whether or not they are taking any medication, for legal and safety reasons.

Have they ever had a personal trainer before?

It’s also good practice to find out as much about your client’s needs and goals as possible. Part of this process is finding out whether they have been to see a personal instructor before and why they may have decided not to continue a program with that particular trainer. It could be something as simple as “they moved away” or more complex, like “we didn’t get along” or “I didn’t see any results”. This information will allow you to create a class and a workout that addresses any concerns and helps you figure out where the other PT got it wrong. This will also help you build a rapport with your client as it shows you are genuinely interested in their goals and are committed to not making the same mistakes.

“What are your goals?”

This is obviously the most important question to ask. Find out exactly what your clients want to achieve with their personal training regime and stick to realistic goals. You may feel that your client needs to lose weight, but their goals may be to build muscle. Build a workout plan based on what they want whilst mixing in certain exercises that you know will help them achieve those goals. You are fully aware that six pack abs are achieved with cardio as much as weight training, so explain that this is all part of the process.

Non-verbal communication screening

As a personal trainer it is your responsibility to motivate your client and help them to see the benefit this exercise is having on them. Part of your screening process should also include what your clients are telling you with their body language. Are they happy to be here or are they disinterested in the whole situation? You don’t always get the clients who are ecstatic about training, but you can try your hardest to motivate them and get them interested in the task at hand. Is your client bored with the conversation you are having? Are they nervous? If so, take action, walk them around the gym and discuss the different exercises you will be taking them through whilst getting them accustomed to their surroundings. If you find yourself in a situation where your client is looking bored whilst you’re training them, take action and change up the exercise or make the session more interactive. Being a good people watcher is a skill you need to have.

If you are a personal trainer or fitness instructor, it’s vital you have comprehensive insurance as this protects you should something go wrong whilst working with a client and also protects your equipment in the event of theft, loss or damage. Click here to get a quote for personal trainer insurance and get the cover you need today.

spin class

The importance of your class having an aim

As a fitness instructor you have a responsibility to guide your class or your personal training clients towards their fitness goals the best you can. Of course you can only show them the path towards success as it’s up to them to put in the hard yards outside of that 45 minute session where you’re actually shouting at them to push themselves, but you can help them feel like they’re achieving those goals by making sure your class has an aim.

You can only do so much in the way of encouraging them, but by showing your clients exactly why or how the exercise can affect them in a positive way, you stand more of a chance of retaining your clients and encouraging them to come back for more. This is why it’s extremely important for your class to have an aim or a goal. Is it bums and tums or a yoga session? Are you working the upper body today or are you burning fat in that spin class? In any case, your class has to have an aim, whether it’s empowering your clients by making them feel like they’ve really worked hard by burning off that extra latte or relaxing them whilst stretching out those aches and pains in your yoga class – it’s all about showing the positive effects of exercise and meditation. Aim to address a goal in your class and make sure your class walks out feeling like they’re on their way to achieving that goal.

Today we’re going to look at some common aims of classes based and the importance of sticking to that aim.

Weight loss:

No one is going to lose weight in one class, that’s fairly obvious, but that doesn’t mean you can’t burn calories in your session. If the aim of your class is to help clients lose weight or improve their fitness levels, then show them that your spin class will get results if they stick to it, and more importantly, come back regularly.  The aim here is to make your clients feel like they’re burning fat and that they’ve achieved something in the 45 minutes, so cardio heavy spin or kickboxing classes will really get people sweating, heart rates up and leave people feeling like they’ve worked hard and are on their way to reaching fitness goals.

Improve mobility:

Many people do not realise just how tight their muscles are and have absolutely no idea how exercise can improve mobility. Think back to how stretching helped you in a way that you never knew it could – the simple act of tying your shoe lace after a month of zero exercise is an effort compared to when you’re at you’re peak! With this in mind, you can tailor your classes to help people with their mobility and their flexibility. The aim here is to make people realise just how much they can improve on flexibility or mobility with your help. Yoga or Pilates is great for this as is boxing or kickboxing training. Not everyone can move around as much as a highly trained boxer but foot and pad work coupled with a great stretching routine will certainly allow people to realise how these exercises can help.

Toning up:

You’re going to get a lot of requests from your clients for exercises that will help them tone up. Whether they want that Kim Kardashian bum or Ryan Gosling washboard stomach, they’re not going to get there in one day, but you can sure put them on the right path. The aim here is to address those goals that your clients have and stick to it. They may be expecting to do 1,000 squats and wonder why you’re asking them to plank for 30 seconds at a time so explain the why’s first and get them working those areas they want to tone up. Is it bums and tums? Is it legs and thighs, or upper body? Either way, attack those areas and allow them to leave feeling like they’ve actually worked the areas they want to improve – you know that burpees help improve upper arm strength, but your clients may not, so finish on a killer abdominal exercise so your client feels like the six-pack abs are on their way.

Personal trainers need a comprehensive insurance policy to protect them in the event of an accident whilst they are training their clients. Should an accident happen whilst someone is in your care, you could be liable for any damages caused, so protect yourself today with specialist personal trainer insurance from insure4sport. Get an instant personal trainer/fitness instructor quote for personal trainer insurance now.


Kit Bag Essentials – Personal Trainers

Personal trainers and fitness instructors have heard every excuse in the book when it comes to reasons why a client couldn’t make it to training, cheated on their diet or “forgot” that they had a workout plan to stick to. But when the shoe is on the other foot, any excuses your end will make you look unprofessional and potentially turn clients away from you. If they have no confidence in your ability to remember simple things, such as a small as a timer or what day you were supposed to be training with them, they won’t feel confident that you can get them the results they’re looking for.

There are a variety of different essentials you need to have on hand when instructing classes or taking a one-to-one session with a client and if you forget these, you may just find your client’s confidence in you slipping. So as part of our monthly special, we’re looking at 7 essentials you must have in your kit bag.

Pen and Paper

pen and paper

Aside from the fact you need to keep track of your clients progress at all times, you can be struck by inspiration at any time. A new exercise that can really help your client may pop into your head, you may notice that they are struggling with something and you need to make a note about it, or they may have asked you a question that you need to find an answer for at home. In any case, a pen and paper should always be part of your kit bag.



Part of your job is pushing your clients so they work harder, but sometime your clients will push themselves harder than you would advise and turn up on an empty stomach. When this happens their blood sugar will drop leading to sickness, dizziness and in some cases they may pass out. Spot the signs early and offer them a small sweet like barley sugar or Haribo. They’ll need to stop training straight away, but they’ll feel a little better after a few minutes of rest and a little sugar back in their system.



Pick the most motivating music you can for your classes with a good mix of upbeat, triumphant tracks. More importantly, bring a backup for your class on CD. There’s nothing worse than trying to do a class without the appropriate music – gym radios are notoriously bad at choosing music, so bring your own. If you’re taking a class outside, use a portable sound system. And make sure it’s charged!!!

Spare Timer


If you’re running circuit training classes, cross fit classes or testing clients limits on the track or bike, you obviously need a timer. But often people forget about a spare timer. Just buy one and leave it in your bag. You may never need to use it, but on that occasion where you forget to bring your favourite timer you know you’ll have a backup in your kit bag somewhere. Buy it and forget about it until you need it.

Berocca’s or Vitamin C tablets


You’re more than likely taking vitamins as a personal trainer anyway, but on those occasions where you’re feeling a little under the weather, Berocca’s or vitamin c tablets such as Emergen-C will help keep those flu symptoms at bay. You can’t have an off day, so don’t allow those germs in the gym to affect you.

Spare clothes

gym clothes

You will be leading by example most of the time whilst you’re taking classes, which means you’ll likely be sweaty by the time your next client rolls up. Reduce the risk of looking like a drowned rat or smelling like you’ve been in the gym all day by taking a spare set of clothes. Spare underwear and socks are a must, and if possible a spare pair of shoes. Be prepared so nothing can stop your classes.

First aid kit

first aid kit

It’s a good idea to have a variety of bandages, disinfectant wipes and painkillers in your bag should you need them. A first aid kit on hand means you’re ready to attend should one of your clients suffer a small injury whilst under your care. Anything can go wrong even under the most watchful and experienced eyes, so be prepared for bruises, sprains, trips and falls with band-aids antiseptic sprays and ice packs.

For comprehensive personal training insurance, contact the experts at insure4sport today on 0800 158 5530 or click here to get a quote.