7 Ways to Know You Have a Great PT

So, you recently had your “snap point”. That moment where you decide enough is enough, you’re not going to stay the way you are any longer.

Inspired and motivated, you take the plunge – join your local gym, and even start working with a PT!

You turn up to your first session fresh, excited and maybe a little nervous.

By the end of the session you have left the gym sore, sorry and maybe a little lighter in the stomach after having lost your lunch!

That was the hardest thing you have ever done physically in your life, and the next day you wake up so sore that you are more angry and distressed than anything else.

All of a sudden, the excitement of your intended lifestyle change has been replaced by pain and a reluctance to return.

Let’s be clear about this – the world certainly isn’t suffering from a shortage of PT’s.

It’s honestly not that hard for anyone in to obtain the qualifications necessary; within a month you too could be working in a gym or out of your home, making money out of people’s pain and suffering.

Let us also be clear about something else – not all Personal Trainers are created equally.

The divide between your run-of-the-mill Certificate III and IV in Fitness and a true Body Transformation Specialist is huge.

So how does your average gym goer, or even a person looking to make an inspired transformation know what to look for when engaging the services of a PT?

For the most part they can be an expensive investment; however, if you know what you are looking for then the investment will pay dividends you never dreamed possible.

Here are 7 ways to know you’ve got a great PT!

1. Experience

It doesn’t hurt to see and know your PT’s accomplishments.

Do they look like a PT? Have they walked the walk and gone through their own transformation? What about client results?

If your PT hasn’t changed themselves or anyone else, that’s usually a warning sign.

2. The Guarantee

How confident are they that together you will achieve your goals? 

Can they look you in the eye and tell you that if you follow their direction, the money, sweat and effort will pay off?

Money and most of all time is precious. You can’t afford to spend either on guesswork.

It takes a trainer with real confidence in themselves and their service to tell you honestly that working with them will get you the outcome you want.

Generally a guarantee will follow previous results, so look there first.

3. They’re not afraid to say no

A PT who tells you they can help anyone/everyone isn’t being honest with you.

I know I can’t help anyone and everyone. The best trainers out there know who they can and who can’t help.

I’ll use myself as an example: One of the things I know how to do it to take inactive and understrength individuals and get them ready to to join the Australian Defence Force or the NSW or Federal Police.

Does that sound like I could help you prepare to run a marathon? Absolutely not! I haven’t done it, and I have no interest in doing it.

If someone came to me wanting to be trained for a marathon, I’d refer them on to someone who specialise in that sort of thing.

The best PTs out there aren’t afraid to say no.

4. They sell you more than just workouts 

Look, I’ll be honest here – anyone can give you a workout – your next door neighbour could probably put you through one.

A true Transformation Specialist gives you more bang for your buck than a mere workout.

Extras should include things such as a legitimate nutritional component that involves education, support and accountability.

Training is only 3% of your week when structured correctly – is your Trainer ensuring you’re ready for the other 97%?

You should also be learning from the experience – why you’re doing what you’re doing, why you’re eating what you eat. Are you exercising correctly based on your goals?

5. Each workout is structured and recorded

If you rock up for a session ready to go and your PT decides on the spot that you might today use the leg press, a shoulder press machine, maybe some bicep curls etc., then you have to ask why.

A top-tier Specialist should know what you are doing well before you arrive, and most of all, should be able to tell you why you are doing it.

If your PT hasn’t prepared a full program for you, chances are they are guessing their way through it and are hoping for the best.

This is not what you are paying for!

Logging the results of each exercise of each workout is essential for anyone looking to make serious gains. How do you know what you are doing this week if you can’t remember what you did last week?

Your PT should have all this written down so you can pick up exactly where you left off.

There is a strong chance you aren’t the only person they have trained this week.

How can they remember off the top of their head what 10/20/30 people have trained through the week?

6. You get what you pay for

A PT who knows they can deliver isn’t afraid to charge at a decent rate.

If you attempt to haggle with a trainer and they lower their price, this tells you how much confidence they have in both themselves and their product…not much.

On the flip side, a high-end trainer is not afraid to turn business away if a potential client is stuck on price; people who are prepared to pay good money for guaranteed results stand a much better chance of getting them as they are financially accountable for their investment.

You really DO get what you pay for! The very best PTs out there will give you an outcome for your investment.

People don’t buy 6 inch drill bits, they buy 6 inch holes. (Think about it 😉)

 7. You have rapport and trust

Arguably the most important part. You are going to be spending multiple hours per week with this person over the course of three, six, nine or more months.

It helps that you have a good rapport, and above all else, trust that the person you are working with will help you get where you want to go.

There is no doubt that engaging the services of a high-end trainer will reap rewards you did not think were possible, and truly change your life. The biggest mistake (apart from choosing the wrong trainer), is thinking you can do it alone. I consider myself quite a skilled and experienced trainer, but I too I use a trainer as it helps me keep on track and offers me challenges I probably would not have worked through if I was doing it all by myself.

Hopefully these tips will help you sort out the extraordinary from the ordinary and help you move forward with your health and fitness goals.

Don’t settle for less. You’re worth it. :)

Stay Strong – Stay Healthy – Stay Happy.

5 Facts about EPOC

5 Things to Know About Excess Post-Exercise Oxygen Consumption (EPOC)

What happens to your engine at the end of a long car trip? It does not require a degree in automotive engineering to know that once you have reached your destination, your carʼs engine stays warm as it gradually cools to a resting temperature. 

Here’s a cool fact: The same thing happens to your body after exercise. Similar to how a carʼs engine remains warm after being turned off, once a workout is over and youʼre back in your daily routine, your bodyʼs metabolism can continue to burn more calories then when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you have finished your workout. 

Your metabolism is how your body converts the nutrients you consume to adenosine triphosphate (ATP), the fuel your body uses for muscular activity. ATP is produced either with oxygen using the aerobic pathways or without oxygen using the anaerobic pathways. Exercise that places a greater demand on the anaerobic energy pathways during the workout can increase the need for oxygen after the workout, thereby enhancing the EPOC effect. 

Here are five things you should know about EPOC and how it can help you achieve optimal levels of calorie burning from your workouts.

Exercise that consumes more oxygen burns more calories. 

The body expends approximately 5 calories of energy to consume 1 litre of oxygen. Therefore, increasing the amount of oxygen consumed both during and after a workout, can increase the amount of net calories burned.

Circuit training and heavy resistance training require ATP from the anaerobic pathways, leading to a significant EPOC effect

Strength training with compound, multi-joint weightlifting exercises or doing a weightlifting circuit that alternates between upper- and lower- body movements places a greater demand on the involved muscles for ATP from the anaerobic pathways. Increased need for anaerobic ATP also creates a greater demand on the aerobic system to replenish that ATP during the rest intervals and the post-exercise recovery process. Heavy training loads or shorter recovery intervals increase the demand on the anaerobic energy pathways during exercise, which yields a greater EPOC effect during the post-exercise recovery period.

High-intensity interval training (HIIT) is the most effective way to stimulate the EPOC effect

The body is most efficient at producing ATP through aerobic metabolism; however, at higher intensities when energy is needed immediately, the anaerobic pathways can provide the necessary ATP much more quickly. This is why we can only sustain high-intensity activity for a brief period of time—we simply run out of energy. HIIT works because during high- intensity exercise ATP is produced by the anaerobic pathways; once that ATP exhausted, it is necessary to allow ATP to be replenished. The rest interval or active-recovery period during an anaerobic workout allows aerobic metabolism to produce and replace ATP in the involved muscles. The oxygen deficit is the difference between the volume of oxygen  consumed during exercise and the amount that would be consumed if energy demands were met through only the aerobic energy pathway.

EPOC is influenced by the intensity, not the duration of exercise. 

Higher intensities require ATP from anaerobic pathways. If the ATP required to exercise at a particular intensity was not obtained aerobically, it must come from the anaerobic pathways. During EPOC, the body uses oxygen to restore muscle glycogen and rebuild muscle proteins damaged during exercise. Even after a HIIT workout is over, the body will continue to use the aerobic energy pathway to replace the ATP consumed during the workout, thus enhancing the EPOC effect. 

Resistance training can provide a greater EPOC effect than running at a steady speed. 

It was found that when aerobic cycling (40 minutes at 80 percent Max HR), circuit weight training (4 sets/8 exercises/15 reps at 50 % 1RM) and heavy resistance exercise (3 sets/8 exercises at 80-90 % 1RM to exhaustion) were compared, heavy resistance exercise produced the biggest EPOC. 

Eternally Fit – ICE & FIRE

This is why our ICE and FIRE programs are so effective. But there is a very big proviso; YOU must make it work by ensuring your intensity levels are between 8 and 10 (1 being sitting watching TV, and 10 being running for your life!)

If you want the effect of the EPOC (burn more calories while NOT exercising) then you must put the work in to create it!