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.

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Best warm ups techniques – boxing

Boxing is one of the most intense sports in the world, a sport that demands extreme focus and dedication, both physically and mentally. Oh, and it’s also a really fun way of getting fit too!

Before you start thinking boxing is only for people who want to be able to step into the ring with the likes of Amir Khan and have to guzzle down eggs before a run like Rocky, think again. Boxing is a really great way of getting in shape, learning some self-defence skills and building your overall confidence – the best part is, anyone can do it.

Warming up before any sport is vital as it helps get your muscles ready for physical exertion and reduces the risk of causing damage to your muscles and organs significantly, but warming up before a boxing match, sparring or even boxing training is especially important.

Here are the best warm ups for boxers:

Skipping rope

Skipping rope is by far one of the best exercises a boxer can do to warm up as it loosens everything up, raises your heart rate, warms your body and your muscles up and prepares your body and breathing for what is to come. Whether you’re about to step foot into the ring or about to start sparring with your trainer, the skipping rope is the first thing you should be reaching for. Start with alternating steps and build up to higher knees after about 2 – 3 minutes. For the last part of the warm-up start jumping high and getting double rope turns per jump. A skipping warm up should last around 10 minutes. Alternate each exercise so you’re skipping normally for 4 minutes and double jumping for 1 minute.

Duck and weave

Tie a rope or piece of string from one corner of the ring to the other. Start at one end with the string just touching your right shoulder. With your guard up throw a 1-2 punch and then duck underneath as if someone has thrown a hook at you, come back up the other side whilst shuffling forward and throw a 1-2 punch again. Keep doing this whilst moving forward and keeping your back straight at all times until you reach the other end. Cross the ring 4-6 times. This will get your arms ready for throwing punches, your hips ready for ducking and weaving and help with your footwork.

Shadow sparring / shadow boxing

Shadow sparring is an essential part of your warm up and should never be skipped. This warm up technique gives your body a chance to practice the skills you need in the ring and will also start to activate all of the muscles needed for boxing. Start slow throwing single jabs and crosses, ideally in front of a mirror and then start throwing combinations whilst ducking and weaving. Move around whilst practicing your footwork and start increasing the ferocity and speed of your punches.

Parry return drills

Get in the ring with your partner and get them to start throwing punches at you at half the power they would normally throw them. Concentrate on parrying with a quick return and moving out of the way. Only ever throw one return and just focus on moving out of the way. Stay close so they’re not just chasing you – you want them to be able to throw the punch. This helps get you ready for moving around the ring and will encourage good blocking and parrying technique.

Pad work

No boxing warm up is complete without pad work. Start by throwing light jabs and crosses at your partner’s pads and then gradually increase the intensity and power. Move on to combinations with plenty of hooks, ducking, weaving and returning. This will really get your fists ready for the bout ahead. If you’re just doing it for exercise it will strengthen fist and work muscles you didn’t even know you had!

With these exercises in the can, you’ll be completely warmed up and ready to rumble. Enjoy.

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What to eat and what NOT to eat before exercising

Fuelling your body for that gruelling spin class or weight training session is essential. If you don’t have the right fuel in your tank you won’t have the energy to push yourself and achieve your fitness goals, and if you have the WRONG fuel – well, we’ve all been there on the squat rack or Zumba class and felt that mid workout crash hit us like a freight train and chances are it was because you ate the wrong thing before you started.

So today we’re going to look at 3 things you shouldn’t eat before a class and 3 things you should.

What not to eat before your workout

Working out on an empty stomach is not a good idea at all. If you starve yourself you simply won’t have any energy and will lose the ability to burn calories and maintain that concentration you need to really get through your workout. But steer clear of the following before you hit the gym:

Fizzy drinks


Carbonated drinks will cause gas and bloating in almost anyone, and the last thing you need is a case of gas whilst you’re busting out a downward dog or going for that last 100 metres on the treadmill. Aside from the gas and discomfort side of things, carbonated drinks are packed full of sugar. In fact 1 can of coke has 9 grams of sugar, which is around 9 teaspoons!  Energy drinks are just as bad for you as the sugar content is of a similar, if not worse amount. Although caffeine has proven to assist workout regimes, an espresso, green or black tea is a better option.

Ready-made smoothies


Smoothies are a fantastic source of energy and can really help you reach your nutrition goals. We actually covered just how good they can be in a previous blog which you can read here. However, store bought smoothies are usually pumped full of extra sugar, preservatives and all sorts of unhealthy added fats and other junk. Create your own using real fruit rather than juice and add a scoop of protein powder.

Rice cakes


These low calorie rice cakes may help stave off cravings throughout the day if you’re on a diet, but they contain almost no nutritional value whatsoever. With the addition of flavoured rice cakes to the market they now come with extra salt and sugar which of course helps them to taste better, but doesn’t really help with your workout.

What to eat before your workout

Ideally you want to fuel your body with the 300-500 calories of healthy carbohydrates 2 hours before your workout. However, if you don’t have time to eat a meal, a healthy snack of 50-100 calories 10 minutes before you exercise will give you the boost you need.



Bananas are a fantastic source of healthy fast acting carbohydrates that will give you the boost and fuel you need to survive that workout. However, you need to make sure that they’re ripe. Green bananas will cause uncomfortable gas and bloating. A banana with brown spots indicates it’s at the ripe stage and means the sugar content can be absorbed easily.



Oats are full of fibre and healthy carbohydrates that will release a steady supply of energy to get you through your workout. A bowl of oats with water or almond milk 2 hours before your routine will help give you the energy you need when your instructor is barking orders at you.

Dried nuts


If you haven’t had a chance to eat a full meal 2 hours before your workout a handful of dried nuts will give you that instant energy boost without giving a sluggish “I need to lie down because I’m so full” feeling. Unsalted peanuts, almonds and cashews are a great option – aim for organic if you can.

A good nutrition plan is just as, if not more important as a good exercise regime. Make sure you’re loading up on the right foods before you workout and you’ll be on your way to your fitness goals in no time.

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Cheerleader main image

Cheerleading warm up exercises

Warming up and stretching correctly before any form of exercise is essential if you want to avoid injury. Cheerleading will require almost every muscle in your body to engage and considering cheerleading is one of the most active sports around, you need to make sure your warm-up routine is just as active whilst working all of the muscles you’re about to use.

There is no strict routine that works better than others, but we have collected the most common and widely used warm up and stretching exercises that will help you get ready for practice.

Aerobic Warm Up Routine

Before you start practice make sure to focus on creating an aerobic warm up routine and then a dynamic stretching routine as this will reduce the chance of injury.

A great warm up routine moves your body in a variety of different directions. The best warm ups are usually:

  • Jogging either on the spot or around the gymnasium/field
  • Slides from side to side
  • Skipping
  • Lunges
  • Jogging backwards
  • Star jumps

You should always aim to warm up for around 10 minutes before you go on to stretches, this will loosen your muscles up and get them ready for the task at hand. Try and warm up so you feel a little tired, but don’t overdo it to the point where you are exhausted.


Stretching is the most important part of your routine. Never, ever skip stretching as you risk harming yourself if you fail to do so. As a cheerleader, you will use almost every part of your body, so be sure to stretch every part when preparing. Always aim to hold each stretch for 25-30 seconds before you start the next stretch. A good stretching routine will take around 10-15 minutes.

Some of the best stretches for cheerleaders are:

Hamstring stretches. Sit down and stretch one leg out whilst tucking the other into your groin. Reach for your toes and hold for 30 seconds. Alternatively spread both legs out and reach to either side for 20- 30 seconds at a time.


Hip stretches. In a standing position, spread your legs to double shoulder width and squat with your feet pointing outward. Tuck your elbows into your inner knee and squat as low as you can whilst pushing your knees out.

squat stretch

Quad stretches. Stand up and bend one knee backwards and catch your foot with the same hand. Stretch your quad by pulling your ankle towards your body all whilst balancing yourself.


Triceps stretches. Reach one hand up and then behind your back so your hand is touching the centre of your back. Push down gently with your opposite hand.


Shoulder stretches. Reach across your chest with one arm and pull it closer by grabbing underneath your elbow with your other arm.


Chest stretches. Hold your hands behind your back and gently raise them as high as you can whilst keeping your back straight.

arm behind back stretch

If at any time you feel these stretches are beginning to hurt or you do not feel like they are working, tell your coach or instructor immediately.

Ensuring that you are properly warmed up before practice will not only reduce the chances of injury but help you with your overall performance. So warm up, stretch and enjoy it!

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Coach talking to boys soccer team

How To Keep Younger Students Engaged

If you’re a sports instructor, you’ll know that one of the hardest things to do is to keep your younger students engaged at all times. Younger students will lose interest quickly if they are not motivated, so it’s up to you to make sure they are! Regardless of the sport, there a few things you can do that will encourage engagement from your little learners and turn even the most uninterested one into an attentive student.

Keep a high level of positivity at all times

Leave your baggage at the door before you set foot in the gym or on the pitch. It doesn’t matter if you’ve had a rough week, it’s not their fault, so put on a happy face! Children will feed off your positive energy, but they’ll also do the same with negativity. When you’re teaching younger students you need to maintain a positive attitude at all times as your students will follow your example. This can be attributed to the pieces of our brain known as mirror neurons. These mirror neurons are the reason why we yawn when we see someone else yawning. Children will mimic your attitude. If you are stressed, hunched over and physically depressed, kids will mimic that. If you maintain a positive vibe, smile and act as happy as you can, your students will act the same.

Single certain pupils out for public praise

If you’re running a drill, blocking a punch for example and you’re noticing one of your students is not as engaged as the others, single them out in a positive way. Run the drill and give them some one on one attention. Once they succeed at the drill, have all your other students gather round and use that student to show the rest of the class how it’s done. This will give that student a sense of achievement and make them feel great as their blocking technique has been singled out as the best. Other students will then be eager to succeed as they’ll want to show the rest of the class how good they are. Try this with different students throughout the session.

Praise, correct, praise.

You may find that your students aren’t responding to your critique. This may be your fault. When offering criticism to your students, make sure that it is constructive and hide that constructive criticism within praise. If your student is not following the correct kicking technique and you can see that it is because of their balance, praise, correct, praise is the key.

An example:

Get your student to show you the kick against a pad 3 times. Praise them on how well their guard is first and foremost and say something like this “Steve, that guard is fantastic, now what I want you to do is bend your knee when you kick this pad (the child then kicks the pad with correct technique). Well done, that is a perfect kick, great job.” In this scenario you hid the constructive criticism within two positives. The student learns what they are doing wrong, whilst feeling great about the situation.

Throw random activities in

If you’re running drills, this can become monotonous for little ones. A good way of breaking the monotony and waking your students up is to throw a random activity in. Let’s say you’re running basketball defence drills with your students and some are beginning to wane. All of a sudden shout out that you want them to do 5 push ups and 5 star jumps. This completely random activity will wake them up and help them re engage with what’s going on.

Be fun

Sport is supposed to be fun, so make sure you’re joking around with your students from time to time. Try and intersperse your lessons with fun activities, jokes and humour now and then. This will strengthen your bond with your students and really bring your session to life. You’re more than just a sports instructor, you’re trying to make a positive impact on their lives, so make sure you have a laugh with your students too.


Games That Help With Self Defence

When it comes to teaching children effective self-defence methods, the usual punch and block drills get extremely tiresome very quickly. And with lethargy, mistakes can be made which means accidents can happen, resulting in a disgruntled child and perhaps a sore nose! When it comes to agility exercises, ducking and weaving drills and blocking exercises there are many more ways to help children and adults alike that do not involve any punching or kicking whatsoever. Here are 4 games you can play with your students that really help with self-defence techniques.

The marker pen technique

First thing’s first, the best way to avoid a knife attack or injury if someone has pulled a knife on you is to run away. However, if you want to show your students just how hard it is to avoid being scraped or stabbed this game is for you. Ask your students to bring a white t shirt to class and hand out red marker pens. Pair them up with a partner and give one of them a marker pen. Tell the student without the marker pen not to run away but to try and block each attack the other student makes with the marker pen. The student with the pen has to try his or her best to make a mark on their t-shirts and the other has to try and block it or dodge it. Pretty soon your students will find out that no matter how hard they try, inevitably they will get marker pen on them, teaching them that the best course of action is to run away but also helping with effective blocking techniques.

Noodle dodge

For younger kids learning Jiu Jitsu this is a fun way for them to practice their rolling. It’s also a great way to teach your students how to duck and weave should someone come at them with a stick or baseball bat. Grab a pool noodle and swing it like you would a baseball bat. This breaks the monotony of dodging hooks and helps with agility.

Attacks on both sides

Balance is a key element to any martial art as is awareness of your surroundings. Draw a line on the floor with tape then pick three students and place them standing in that line. The student in the middle is going to defend themselves from alternate attacks from the students either side of them. However, they cannot step off or pivot outside the line. Taking turns, the students either side of the one in the middle will throw a single attack such as a punch or a kick. The student in the middle has to block the attack and turn to face the next opponent before they can attack. This helps with balance, encourages a good guard and teaches them that they need to be faster than their opponent.

Wiggle wiggle wiggle

A great way of helping younger students to learn how to avoid being physically picked up by a stranger is to get them to throw “tantrums”. Line your students up and tell them to close their eyes. You will ideally need another instructor to help you with this. Keep talking to the students about something so they are focussed on you, meanwhile another instructor will grab a student in a bear hug and try to pick them up. They will be too focussed on your voice and will obviously be surprised when the other instructor picks them up meaning they will panic and possibly freeze. This is where the wiggling and tantrums come in. Tell your students to wiggle like mad and throw a tantrum in mid-air when they are picked up. They cannot stop until the instructor lets them go. Once they can get free they have to run away to the other side of the room and to “safety”. This teaches children to avoid freezing up if someone grabs them as a wiggly child is hard to hold on to!

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Tips to keep beginner clients engaged

A vast majority of your clients are going to be beginners, and fortunately with beginners almost any type of exercise regime is going to work for them. With a beginner client you have the opportunity to establish positive training habits that they will carry with them for life, so it’s important you not only establish these habits but keep them engaged and create a positive experience. This helps you retain clients and also offers them the chance to really see the benefits of healthy living.

Here are 5 quick tips to keep your beginner clients engaged.

Make them feel comfortable in the gym

Joining a gym is easy, but stepping foot in one and trying to use the machines and weights can be a daunting experience for beginners. You know that no one is looking at them when they’re trying to train, but your client may feel like all eyes are on the “newbie”.

Make your client feel comfortable in the gym by giving them a quick tour and showing them how certain things operate.  Make sure you’re not throwing them in the deep end by getting them to use the more complicated machinery, and start them off on the easier things like free weights or treadmills. Don’t place a beginner next to an advanced lifter busting out 30kg preacher curls – they’re going to feel self-conscious and probably not come back.

Communicate at a beginner level

You know the difference between goblet squats and bodyweight squats, but your client may not. It’s easy to revert back to gym lingo as you are completely immersed in the subject, but this may go over people’s heads.  Your client doesn’t need to know the ins and outs of how a certain exercise was invented, nor can they be expected to understand what a preacher curl is and what a hammer curl is on their first day. Explain the names of the exercises like you would a total novice and you’ll find you won’t confuse your clients as much and they won’t feel talked down to.

Don’t go too hard too soon

An effective training regime doesn’t have to consist of your client lying face down in a pool of their own sweat, hating the world – and you. An effective training regime, as you’ll already know, has to present the body with enough stress that the body has to adapt to and then recover from. Presenting too much stress will result in overload and potentially hurt your client. Ease them in to a workout that is easier to recover from but also allows them to feel like they’ve actually done a workout. If you annihilate them on the first day, they’re not only going to be in pain, but be scared of working out.

Address their goals first

A client has come to you because they want to improve their health in some way. Listen to what they want to achieve with their workout and provide them with the steps to achieve those goals. If they want to improve mobility, take that in to account with your first session. Allow your client to feel like it’s a first step to a better, healthier lifestyle and they’ll be more engaged, and more likely to keep coming back. Help them become confident and competent within the gym atmosphere whilst addressing what they want to get out of a training session.

 Get them excited about how training will improve their lifestyle

A new client may be feeling a little sceptical as to the effectiveness of training and eating healthier, so describe how each exercise will help them improve. If you highlight how each part of their dedicated workout is helping them reach their goals, they’re more likely to engage with what you’re saying and realise that what you’re doing for them really matters.


How to encourage your clients to recommend you to a friend

Client referrals are one of the most influential factors in gaining new personal training clients. Positive word of mouth referrals from satisfied clients encourage others to approach you with their personal training requirements and establish you as a trainer that people can trust. Positive reviews = more business for you!

So how do you go about encouraging your clients to refer you to their friends and drive more business through referrals? Here are 5 tips that really help.

Be amazing at your job

The simple fact is; if you’re amazing at your job and get results for your clients, they’re going to recommend you to their friends and colleagues. The first step to any successful business venture, including personal training, is to offer a high level of service. Really taking an interest in your client’s goals and helping them achieve them will lead to your client happily referring you to their friends. Good vibes travel fast, but bad vibes travel faster, so make sure you’re doing the best you can. Your focus should be on helping your clients first and foremost – anything after that is secondary.


Offering incentives to your clients for every referral is great way to increase your reach. Whether it’s a discounted rate for every person they bring on board or organising group sessions where they bring a friend for free, an incentive can go a long way in encouraging referrals. Don’t be pushy or put the hard sell on clients though, as this will do more to alienate people than you think. If they bring up the fact a friend is struggling with their trainer or their own training regime, ease your incentive scheme into the conversation.

Client testimonials

Get your clients to leave reviews on your blog or website (ALERT – if you don’t have a blog you absolutely need one!) as real testimonials from real clients with a link to their twitter account will increase referrals. And don’t try and fake them either – as everyone knows when they’re not real!

Branded training gear

Free stuff like training gear, sweatbands, socks or t-shirts that people can wear at the gym and outside are a great way to advertise your services and generate enquiries. Just as bands sell merch at gigs, you could think about offering free items to your clients if they stay with you for a certain amount of time. If they wear your shirt when they’re out jogging with a friend and your design looks great – there’s a conversation to be had as well as a potential referral.

Keep it fun and interesting

Training is hard. In fact sometimes it’s downright disgusting. But that doesn’t mean it can’t be fun! Keep your training sessions fun and interesting and you’ll find your clients will not only stick around longer, but tell their friends about how great your sessions are. No one wants to just run on a treadmill whilst having you bark half-hearted orders at them. Change it up, use the different machines and keep it focused but fun. Show them exactly why they need you to help them and you’ll find your client base growing as they not only enjoy their session but really feel like you’re making a difference, recommending you along the way.


How to turn a negative thinking client into a positive one

As a personal trainer, you’ll often become the bane of your client’s existence, but in a good way! You’re pushing them harder on that treadmill, encouraging them to move outside of their comfort zone and lift heavier weights to build muscle, but often your client can start to become the bane of your existence.

You’re a personal trainer, you’ve worked hard to get here and you love your job, Monday mornings are amazing for you, but for some of your clients, not so much. Negative thoughts are definitely not what your client needs to change their fitness levels and reach their goals, and definitely not what you need at any time!

A negative client can be the worst thing to deal with, and unfortunately they can be a troublesome client to keep hold of. A positive client is more likely to stay with you if they enjoy training with you and are getting the results they’re more likely to keep the relationship going.

So how do you turn a negative thinking client into a positive one?

#1 Be a source of positivity

Your client has potentially come to you because they are unhappy with their body or their fitness levels, so chances are they are feeling a little bit down already. It’s not only your job to get them in shape, but it’s your job to be a source of positivity. Create an atmosphere that your client will want to be a part of.

When you radiate positive vibes your client will feel them. Lots of positive reinforcement and encouragement can change a negative outlook into a positive one. Tell them they’re doing a good job, that they’re really making a difference. They may feel terrible before they set foot in the gym, so try and make the experience with you enjoyable. Have a laugh with them, ask them about something you know they enjoy and never feed into their negativity.

#2 Change the training program on the day

Training is hard, that’s why it works! Your client may be dreading coming to you as they hate lifting weights or running on a treadmill, and as a good personal trainer, you should be able to detect those feelings of negativity early on. If your client hates it, they won’t put as much effort in and therefore won’t realise the goals they’re paying you to help them achieve.

So change it up on the day.

Create a class with something new for them to try. Get off the treadmill and try a cross trainer instead. Change the weights for resistance training or go outside and use the park instead of the gym – literally anything you can to change the atmosphere. Your client will appreciate the change and hopefully their mind-set will be more positive for it.

#3 Don’t ignore the fact they have an issue

After you’ve built a relationship with your client, you’re most likely going to hear all about their problems from time to time. Although you may not be a psychiatrist, you should take the time to listen to their problems as they may just want to vent, just don’t get too involved with private matters and don’t let discussions eat into training time.

However, if they have an issue with their weight or their fitness, you need to listen and offer advice. Offer your expert opinion on what they can do to improve. Are they over or under eating? Are they not putting 100% into their training regime or do they find it hard to stick to running three times a week? Either way, offer them a positive option and remind them of what they have to gain (or lose) from sticking to the plan.

Willie Nelson once said – “Once you replace negative thoughts with positive ones, you’ll start having positive results.”

Although he wasn’t a personal trainer, his thoughts on positivity can translate across all aspects of life. So keep the positive vibes coming. Your clients will thank you for it.


5 sure fire ways to lose your personal training clients

Keeping hold of your personal training clients is a task in itself, of course your focus is on helping them achieve their goals, but you should always keep one eye on ensuring that you’re doing everything you can to make sure they come back the next day, right? WRONG!

Let’s face it, you’ve got far too many clients and you really need a day off, so let’s jettison those clients quickly so we can start hanging out with your mates on the weekend rather than having to listen to Steve whine on about how his pants don’t fit anymore! Here’s 5 sure fire ways to help you lose clients – and fast.

1. Use your phone constantly

You really don’t want to listen to Heather go on about how her cat has run away again, or how Tom’s weight loss isn’t going so well. So whilst they’re training away on the squat rack, just take a few moments for yourself and look at Facebook or Instagram – literally anything you can to give your clients the impression you’re not bothered. Monday’s a free day now – huzzah!

2. Pile those weights on

Remember everything you’ve been taught about keeping your clients safe? Well, just forget about that and pile those weights on. Let’s see 70yr old Margery try and bicep curl 55 KG dumbbells. Yeah, didn’t think so. She probably won’t be back after she’s popped her elbow out and that means you can have Tuesday mornings off again! Winner.

3. Forget their names

You’re a busy person! You‘ve got clients knocking your door down for the opportunity to work with you. You don’t have time to remember these people! So don’t bother. Who cares if Terry, or is it Dave (?) has questions about their diet. You don’t need to care as you want rid them anyway. For fun, just start making up names on the fly – it’ll help your day go faster and put them off coming back to you. Well, there’s Wednesdays freed up again!

4. Turn up late

Just watch Jeremy Kyle a little longer, Denise can wait. Plus you’re not about to walk out now – you need to know if that guy is the father of that little boy! You want Thursdays off anyway, and Denise knows how to lift weights on her own, she won’t mind if you’re half an hour late. Just text her and tell her to get started on her own.

5. Don’t worry about what your client is eating

Diet plan shmiet plan! Diet means absolutely nothing anyway, so just tell them to eat whatever they want. Hey, your clients might not lose weight or achieve their goals but at least they’re paying you every week right? Besides, you want Friday’s off!

So there you have it, 5 easy ways to free up your week! You’ve easily alienated your clients and showed them that you really don’t care about their well-being and now you can do whatever you want with your week. Besides, you don’t need to be nice to clients to get them to keep coming back right? …oh wait!

Have you got a horror story about your personal training experience? Had a client from hell? Comment below and let us know.