Posts tagged "muscle"

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We will be handing out invites at the end of this month!

Mkay! First off, GREAAAT BLOG! :) But how did you go from over-weight to in FANTASTIC shape? :o Just exercise and diet and all that?
kristianbouw kristianbouw Said:


The silver bullet to weight loss issssss….CUBE CHEESE DIET! (jk, excerpt from Devil Wear’s Prada x.x)

It was a balanced approach from A-Z between nutrition (75%) and exercise (25%). The rule of thumb is that you can’t out-eat a bad workout but likewise, you can’t out-work a bad diet.

Nutrition plays the largest role in body transformation and if we’re talking weight/fat loss, leads the charge. Exercise plays a more minimal role in weight loss but nutrition can’t tone muscle , up cardio endurance or increase muscle mass; that’s where exercise dominates. The result you see from my picture was balanced sum of these 2 inputs (exercise & nutrition).

For my workouts, I incorporated cardio in the form of something known as Cardio Acceleration. This is when you incorporate cardio intervals during your rest between strength sets. For example, I would perform a set of bench press and instead of resting for a minute, I would do jump rope before performing my next set. There have been numerous studies showing the overwhelming advantage of performing cardio in intervals versus steady state (i.e., running 30 min @ 7mph). Steady state cardio is boring with low reward in comparison to interval & strength training. Spice it up while time compounding (who wouldn’t want that?)

Nutritionally, I cut out all simple sugars and processed carbs; the fat gremlins ravaging the waistline of America. Additionally, I avoided “drinking calories” by cutting out alcohol, fruit juices, soda, and other sugary drinks. Nutrition is a healthy concoction of balance, discipline, and a dash of common sense.

It truly is easier than it looks but avoid the “all-in” approach where it’s either you go big or go home. There is no wrong way to train, only many rights with one of those being what’s right for you, your needs, goals, and situation.

Hope to see some great progress pics and updates from you. Keep me posted!

Keep Fighting The Good Fight

Hey Kristian, I was just wondering how you got started with acquiring new clients and then building up your own successful business. Thanks for your time! :)
kristianbouw kristianbouw Said:

I’m a minimalist when it comes to marketing and really try to let my personality do the marketing for me. My methods for acquiring new clients included:

Group Fitness Classes: Many people will approach you following a good class. A great way to connect with many would-be clients

Educational Seminars: There isn’t a size limit for attendance and frankly, you may have to start small and build from there. The benefit though is if you educate your would-be clients first, when you try to sell them training packages there will be higher perceived value resulting in a better conversion rate.

Bootcamps: This expands your would-be customer base by attracting those outside the gym (if you’re employed through a gym) or your would-be customer base in general (if you’re an independent trainer). Creating a medium to connect with those looking for a great workout but not necessarily a PT yet will hopefully nurture over time resulting in continuing business following completion of the bootcamp.

Referrals: By far the most reliable and cost-effective method of marketing. If you do good by your client, 9 times out of 10 your client will return the favor by telling those closest to them about your amazing services. Multiple times I’ve had a single client refer upwards of 5-8 people giving me a huge boost of business) which shows one client can be a significant catalyst.

If you look for a pattern in the methods above, you’ll notice that the key to building an organic client base is capitalizing on the “personal” part of personal training. There are many trainers, but few personal trainers. Being able to connect with clients on a deeper level, really tapping into their emotions to help them overcome those barriers to entry will increase your value proposition as a trainer, increasing the likelihood of scoring clients.

All in all, the cost to market was almost non-existent minus business cards and the occasional flyer. The power is in the people. Focus on leveraging your network to maximize business.

Let me know how things go and keep me updated!

Cool stuff to know:

  • Standard Pushup = 64% of Body Weight
  • Modified Pushup = 49% of Body Weight
  • Elevated Feet Pushup = 74% of Body Weight
Push the tempo!

So here we are, you’re motivated and ready to achieve your goals but need guidance to reach them! You’re thinking a personal trainer could benefit you by helping you reach these fitness goals. Well, you’re right but it’s important to do your homework prior to hiring a Personal Trainer. There’s many a PT in the land but only a handful that have these bases covered:

1. Education

You should never assume that a trainer is credible because he/she has CPT next to their name and deem themselves as certified. There are many pseudo-trainers in the industry who have received an internet or weekend certification. The credible ones will have either a B.S. degree in an exercise related field or an NCCA accredited certification.

2. Fitness Assessment

A good trainer should conduct a fitness assessment before any program is started. Think about it…how is he/she able to create a tailored program without knowing your muscular strength, muscular endurance, cardiovascular endurance, body composition and flexibility? If they start you on a program without assessing your fitness, this could lead to serious complications further on.

3. Clipboard

A good trainer should actively be engaged during the workout, taking notes on proper form, technique, issues during the workout or adjustments that need to be made for future sessions. They should be tracking your progression each session to maximize results.

4. Practice What They Preach

In order for someone to help you achieve your goals, they need to have done it themselves. Your trainer should be healthy and fit themselves, able to demonstrate the exercises they are giving you and even able to do your workout with you. Before you put your health in someone else’s hands, make sure they have theirs under control!

5. Programs & Progression

In creating a program, the trainer should develop one that meets your needs and goals discussed in your consultation. They should also cycle program’s roughly every 6-8 weeks to avoid plateaus.

6. Attentiveness

Your trainer should be focused on you at all times, giving you 120% individual attention throughout your session. If your trainer is talking with other people during your workout, on their phone or looks disengaged, well….you know what to do.

7. A Good Listener

One of the most underrated traits of all. A good trainer will listen to find your pain points and what you really want out of your workout sessions. The bad ones make assumptions and think they know what you need. Just because someone is overweight doesn’t mean they are not happy with they way they look. They may want to improve their health instead of losing weight and getting 6-pack abs.

I’ve been member to many a gym during my 24 year tenure on this earth. For me, the experience of signing up at a new gym can be equated with that of a new school semester. I buy my new workout clothes, create my workout program, create my meal plan and have all my back to gym tools ready. Yet, as I begin my speed dating with the local gyms to find the best fit, I quickly find soon thereafter why I resent the process.

We’ve evolved into a socially connected world through many mediums and it is the enveloped human element that molds our experiences; how we convey, connect, and care for a product and/or company.

Let’s go with an example, one you can possibly relate to. We have two characters and a gym; Bernie the gym salesman, a potential new member Colan, and the gym itself The Body Shop.

Colan walks into the gym, curious of what The Body Shop has to offer. Inside, Colan meets Bernie, a “Fitness Manager” who takes it upon himself to give Colan the grand tour of the facility, listening to each word spoken and every question asked to make sure any concerns/doubts can be combatted and accommodated. Having made a great connection with Bernie, Colan leaves with exuding confidence not just about The Body Shop, but about his decision to join a gym and become part of a culture. Throughout the week, Colan receives multiple follow-up phone calls & e-mails from Bernie offering his time, thoughts, and personal attention. 

Colan decides The Body Shop is the best fit for him but soon after joining, he notices the attention he once had disappeared after the dotted line was signed. The once communicatively elaborate Bernie no longer checks on Colan. The once attentively Bernie no longer offers his time as he did while Colan was in the process of choosing a gym. The support system and culture sold to Colan when he was talking with Bernie evaporated soon after.

Where did that personal attention disappear to and why did it suddenly dwindle from 150% effort to a 10% hello after you signed? What happened to the human element of personal follow-up phone calls, e-mails, and other communications to check up on you? 

The more you focus on new clients, the less you focus on existing members. This ultimately leads to a downward spiral of trying to patch holes of a sinking ship while attempting to look like a brand new ride to hopefuls. 

Chain gyms need a social reform, applying the same support & attention they offer during the selling phase of potential members to newly signed & veteran members. The magic that originally conveyed the auspicious experience Colan would have, the intimate connection he made with Bernie, and the detailed care for him as a member needs to be upheld and sustained throughout the entirety of a member’s tenure!

Hey Tumblrs!

As I said, i’ll be starting a video blog here soon for all of you! My tagline is “Half-Truths & Healthy Advice” where I will take assumed common knowledge and dissect it, turning it inside out to give you both sides of the story so that you can make your own decision about the information presented. Some examples are:

  • Low-Fat Products
  • Glycemic Index Surprises
  • Exercises’s Minimal Role in Weight Loss
  • What All Diet’s Have In Common
  • And Many More!

I want to also take questions you may have about exercise & nutrition! Answering questions via my blog is great but i’d love to let you get to know the person behind the blog, me!

If you have a question you would like to be answered on my Vlog, make sure you let me know in your question!

Thank you again to all my followers and your continuing support as the blog keeps growing. I have received more attention than I thought I would and your comments, questions, and experiences you share with me fuel the fire behind this blog. 

Keep fighting the good fight!

Who’s kicking ass and taking names today? 

Who’s kicking ass and taking names today? 

JUST to give you an idea of how big a role water plays in not only exercise, but our day-to-day functions, check out these quicks facts!

Did you know?

Water is the single largest component of the body, comprising of up to 50-70% of body weight! 

Why so much??

  1. It regulates body temperature
  2. Protects vital organs
  3. Provides a driving force for nutrient absorption
  4. Water serves as a medium for all biochemical reactions in the boy
  5. It maintains a high blood volume for optimal performance

Hydrate and Keep Fighting The Good Fight!