Friday, December 27, 2019

Revealed: The biggest secret Personal Trainers have been keeping from you


Thursday, December 12, 2019

8 ways your workouts will grow your business

Personal growth = Business growth

If you look and feel like shite, do you believe you're going to be putting the best of everything you have into your business?   Taking days off with illness costs money and if not in currency, then in time and we all know that time is money.

With that time off, also means less opportunity, low morale and incomplete work and even overloading on to others (leading to employee dissatisfaction, which you know, down the line means more recruiting).

When you finally do get back to work, there's the catching up to do and the build up of stress from that, leads to more aliments.  It's a vicious cycle and most of it is preventable, by improving your lifestyle.

  • According to the Mercer study, sickness related absences and presenteeism are likely to cost $3.3b SGD by 2030. 
  • 85% of Singaporeans have suffered from head and body pain, with nearly half (42%) suffering weekly from body pain costing the economy $6.2b USD
  • 17 people per day die from cardiovascular disease.
I'm fortunate to have exercise in my life and I've had businesses, so I know the benefits of looking after my body and the carry over it has,  Here are my personal experiences on how training helped my business.

Staff and employees do your brain in

(Noticed how I put this one first) I've owned businesses and managed lines, the biggest stressor was the staff (and I think you'll agree with me there). It's stressful and the thing is, you take that shit home. Your missus doesn't need it. Your kids certainly don't need it either. Getting the hell alway from your colleagues, gives you a bit of space to clear your head, stops them asking you stupid-bone questions for an hour, cuts out the moaning and stops you having to think for a bit .

Throwing weights around increases testosterone

A lot of business is about being the alpha male or female.  You have to be in control all of the time (and obviously composed without being a dick) and adequate levels of 'T' can help you improve competitiveness and self esteem.

Low testosterone may result in a loss of confidence and lack of motivation. It can also lower a man’s ability to concentrate or cause feelings of sadness.  Low testosterone can cause sleep disturbances and lack of energy - no good when you need to be on top of the game.

Cortisol is our natural 'stress' hormone, which actually decreases testosterone.  Both men and women need a certain level of testosterone, for the most important role obviously - sexual function!
'T' naturally increases when doing resistance training and is needed to build muscle, reduce body fat, reduce the risk or Alzheimers, osteoporosis and will improve libido.


Cuts out thinking

You've already got stuff to think about.  The first thing you do is in the morning is check your phone, you've already got a load on emails and texts.  On the MRT you're replying to them and then working out what you need to get done for the day ahead.  Waiting for you at the desk is a pile of unexpected work.  People are constantly asking you questions, asking for help 'can you do this', 'can you do that', 'we need this done ASAP'.  You barely get time to eat, then it's into a meeting, you know the drill...

One hour out of the day to focus on yourself is F**K all.  You can fit it in before work, at lunch or even after work.  The beauty is, it's time out of thinking, you can just jump into a class, or get a PT and get told what to do for a change.  You could follow a program that's been made for you.  Why stress yourself out more?

You'll look smart as F@#K!

First impressions count. It doesn't matter how politically correct you want to be, your mind will instantly create an a relative history of a person at first glimpse.

If someone came to you, looking for your business with jacket that looks like he's slept in it, shirt half tucked, scuffed shoes and scruffy hair, are you going to take him seriously? Nah.

Unfortunately people still have the perception of fat = lazy. It's cruel, harsh and completely unacceptable, but still do. An old mentor used to say to me 'dirty car, dirty pants', ie if the car's beaten up and messy as hell, what do you think their personal standards are like? It's an assumption of course, but do you want to risk the standards of your business?

What I'm getting at here is this, when you look sharp you feel sharp. You'll inspire others and build respect. People will make comments about 'how fit you look', or 'shouldn't be a problem for you'. 'I wish I could look like you'. What do you think that's going to do for your confidence and abilities...?

Targets = Results

If you're in business or own a business, results matter - numbers matter - records matter.  'What gets measured, gets changed' as they say,   You'll find that if you're target driven outside the gym, you'll more than likely be target driven inside the gym.  

Follow a program and each week aim to beat the last sessions reps, sets, weight, distance or time. Track your body fat, fat mass, lean mass, circumference measurements and best effort fitness tests to monitor your progress.  

Use software to record it all and do sexy graphs and shit.  You can download an app like MyFitnessPal and record your meals, calories and macros.  

The more information you can collect, the more you can in improve, or adjust and the proof will be in the numbers.  

Finally, with results comes motivation and with an increase in motivation, comes increased results. 

Networking with like minded people 

The reoccurring patterns coming up with my clients is, the networking/relationship building/entertainment.  We know that often means late nights with lots of wine or early mornings with big breakfasts and the three courses for lunch, all of which takes its toll on the body.  

What you'll notice is, the people that want to take care of themselves are in the gym (obviously) and training together is great way of still building a bond or relationships.  It means that both parties have a common interest (ie staying healthy), and they probably don't want to be drinking and eating bad foods all the time.  

Most businessmen and women want to train in the mornings or lunchtimes, so go at the same time.   Look for classes or small group training, or even in the changing rooms, get talking.  Remember all business starts with an introduction, so say hello.

You can achieve anything 

Going from a bad diet to a better one, hitting your x1 rep max, dropping the 1st kilogram and even, just stepping into the gym in the first place, are all massive achievements.  If you can hit these small achievements in the gym and continue to do so, you can do it in the workplace.  As David Goggins - 'You can't hurt me' puts it, you have to 'callus your mind'.  

From personal experience I can relate to this.  When I completed the Arctic Ultra marathon on two stress fractures, I went through five days of excruciating pain.  I wanted the cold weather to kill me and constantly wanted to give up.  I kept saying to myself "just get to 'that' point then you can stop".  Then  I'd get there and pick the next spot.  I can't describe the unbearable pain, I don't even know how I finished it, but I did and I got the job done.  Now I can't use any excuse that I can't do something again, knowing that I did that.

A chance to learn

For me, I love self development and learning.  I see going outside for a run as an opportunity to listen to an audible book.  It kills four birds with one stone.
  1. I'm exercising
  2. I'm learning something
  3. Cutting out the boredom factor 
  4. Saving time

See now there's even more reason to exercise.  If you want to grow your business, then it makes complete sense to look after yourself first.

Keep it real guys


Is your business effecting your health? Are your stress levels burning you out?
Let's have a chat to see if I can help improve your lifestyle...


Tuesday, December 10, 2019

The best way to beat the weight loss wall

Have a 'wall to climb' at the moment?  Let's have a chat to see if I can help you get through it...


Friday, December 6, 2019

Setting the right goals for your personality

 Personal Training

No one understands me

Have you ever tried communicating something that is so completely obvious to you, but the result or outcome you actually get from somebody else is very different?

The swiss psychologist Carl Gustav, developed the concepts of the extraverted and introverted personality, archetypes and the collective unconscious. In 1921, Jung published “psychological Types” which describes four psychological functions.

  • Thinking 
  • Feeling 
  • Sensation 
  • Intuition 
From here he developed the ‘introverted’ and ‘extroverted’ types.

Dr. William Marston Marston believed that people behaved along two axes - passive or active; depending on the individuals perception of the environment.

Marston’s DISC complete behavioural model


D style overview:  Likes to be in charge.  Full-on into hitting targets, without listening to too much instruction.
When I'm coaching a ‘D’ style, I tend to finish my consultations early, they tend to be 'bish-bash-bosh, this what I want let's go' and crack straight on.
‘D’ styles like fast pace, they’ll want to get straight to the point.  Normally I will have to help ensure they consider the reality of the situation before looking possible ‘options’. They’ll often jump into an exercise without knowing what to do (or they think they do). They’ll also often keep going until you say stop.

If you're a 'D' style:
  • You're naturally goal orientated, so setting goals is easy.
  • You loved to be stretched and challenged, so make sure you ‘check in’ how realistic the goal and timeframe is.
  • You are quick to jump straight to action and commitment, so you need to spend a bit more time in the creating possible options to achieve the result.  You tend not to do enough research, so assumptive questions I ask, tend to be like ‘what support’, ‘what research’ and ‘what preparation could you do’?
  • You can be slightly optimistic with your timescales. 

Training style:  Full on and 'aggressive' and with intent.  Warm up!  Nahhh, let's just lift as heavy as possibly can, as fast as possible.   So be careful, build up steadily, even if it's with lighter weight.  You'll typically find you guys will burn out quickly, because you've gone all out on the first few reps/sets.   Record and track your numbers (although you probably want to do it based on judgement),  you will see results, don't worry.  Expect pretty quick results, that won't last long unless held accountable by someone.

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When I work with ‘I’ types, I need to use plenty of targeted praise.  I'll hight light their strengths and feed back their successes. ‘I’ types like to tell stories and go off track, so I aim to keep the sessions as varied and as fun as possible, as typically they get bored quickly!

If you're an 'I' style:
  • You'll often benefit from being made accountable with regards to deadlines. You’ll get carried away with setting goals ie massive and unrealistic. So focus on the most important ones and break that down before committing.
  • You tend to be easily distracted, so you may need to consider potential barriers and obstacles. 
  • You'll over estimate what you can do between sessions, so rank your priorities and filter your options.
  • ‘I’ styles can often struggle to follow things through.  So be realistic with your level of commitment, ensure you have a clear plan with specific time scales and are aware of the benefits achieving the goal will bring.
Training style: Tend to like more classes and 'community' based exercises and hate a gym routine. The best type of programming, is As Many Reps As Possible (AMRAP) in a certain amount of time, or beat a certain score.  Programmes (if you use them, as programs are too structured) have to be changed often and have to be varied, to stop boredom.  It's definitely worth working with others or a Personal Trainer, for extra motivation and stimulation.
You'll get results, but they won't be that important to you, as long as you're having a good time and feel great.


’S’ style clients love it interest is shown in them as a person. I really have to spend some time building a good rapport, love a good chat, tend to steer off on a tangent and trying to get commitment on goals, is like nailing jelly to a wall.

They will appreciate a steady pace during training sessions, but will benefit from a slightly more challenging approach as they tend to be reluctant to change. They will need to develop their levels of flexibility to accomplish their goals.

If you're a 'S' style:
  • You'll tend to be driven by safety and security, you'll like the status quo. A question to ask yourself is, how you goal will have an impact on others?
  • Remind yourself of situations in the past where you have achieved similar goals.  This will provide you with evidence that you can make a change. 
  • Ask for feedback in a way that you can provide evidence of your past successes.
  • You'll be worried about stepping outside your comfort zone.
  • Generally you will see things through to completion, even though it may take a little longer.
Training style: You'll probably need to set a prolonged period of time off to go the gym, as it'll be a slow workout for you.  You'll probably like to be in a corner out the way and will stick to the same exercises, the same reps and the same weights. But commit to going with someone, as you'll look for every excuse not to go.     You'll probably want to chat and listen to others, more than train.  Set yourself lower targets, ie less reps for instance and maybe even set a timer for rest periods, to nudge you back into the next set.    Expect results to come longer down the line.

the fat loss & performance coach


‘C’ styles will often need time to think, they do not like to be rushed, so I tend to need to give them time to analyse and process their thoughts.  When I first start working with 'C' style, they'll tend to be more guarded and be seemingly scrutinising every new piece of information I provide.

If you're a 'S' style:
  • Because you are generally ‘perfectionists’ you can often worry about about not meeting your own standards, and tend to procrastinate and take longer to get things done. 
  • For the best goals, set an appropriate standard of success for that specific project. Details-details-details.
  • Challenge your perfectionism ‘how perfect does it need to be?”. Also, finding out from others how they help them can be important.
  • You don't like to be wrong and will think about accuracy when accomplishing goals. 
  • They will want a clear and methodical action plan with specific time frames, and will tend to get bogged down with details.
Training style:  Calories, macro's, reps, sets and programs will be rigid and precise.    You'll have a program and you'll stick to it.  You'll have a lot of questions and do a lot of research.  You'll get results on time, but unsatisfactorily, you know 'you can do better'.  Do your best not too go hard on yourself.  Obviously you'll stick to the program.  But don't worry if you can't do it in the correct order that it's written down, just because someone else is on the bit of kit you want to use.

The Fat Loss & Performance Coach

Hopefully now guys, this has given you a better idea of how to set yourself targets in the gym and the type of training you're more likely to enjoy.  If you're going to get yourself a Personal Trainer, or are planning to work with any fitness professional, make sure they work with your style in mind, otherwise you're not very likely to get the results you want.

Keep it real folks


Have tough challenge at the moment or facing you in the future?  Let's have a chat to see if I can help you get through it...

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