Tips for Healthy Business Travel

“On the road again!”  The song rings truer today than any time since the terrorist attacks of September 11, 2001.  People are traveling this summer for vacations, and business travel is picking up again.  I have traveled on planes twice in July and each segment has been full.  Being in summer, vacation travel is predominant, but I also saw businesspeople occupying seats. 

Regardless, if you are traveling for business or pleasure, maintaining some type of fitness is difficult eating out and in hotels.  You don’t have the time, knowledge, and likely motivation, to keep yourself going away from home.  As we get back into moving around the country, I want to share ideas and tips to help you not lose any progress.  Remember, moderation is the key to keeping you playing hard as an athlete in your game of life!

Photo by Dana Tentis on Pexels.com

Eating food that doesn’t negatively affect your waistline is always tough on the road.  Sandwiches galore and fried food galore always seem to be the only options.  Similar to being at home, pick options that are grilled or baked whenever possible.  Choose sides that are fruits and vegetables that have not been cooked down and drowned in butter or sugar.  You do not always have to eat premade salads; those get boring also.  Bring a thermos type cup you can refill with water to reduce your costs and have a readily available hydration source.  Watch your caffeine levels with time changes.  A couple cups of coffee or tea are fine throughout the day. 

  • Water: drink half your body weight in ounces daily
  • Make sure your plate has color with different fruits and veggies at each meal
  • Take half your dinner back to your room, if possible, for a meal the next day
Photo by Monstera on Pexels.com

Getting a workout in may not be on your mind when packing a carryon suitcase.  These days, travel hotels have enough equipment with dumbbells and the usual treadmills to get something done.  A TRX™ comes with a bag you can stuff into your backpack or suitcase.  A 3-in-1 exercise band from Target or Wal-Mart also can fit into your carryon luggage.  In 15-20 minutes, you can get a strength training and cardio workout in your underwear from the comforts of your hotel room.  Look for a Tabata playlist on Spotify, Pandora, or whatever music streaming service you use. 

  • Focus on your major body parts with compound moves like squats and push-ups
  • Any type of physical activity and exercise is a positive on the road
  • HIIT type workouts are the best for improving cognitive function and physical fitness

Be realistic in your overall expectations during business travel.  You won’t lose significant muscle missing a day or two in your regular routine, it just feels like it mentally.  Making time for a workout is important for your career.  You are mentally sharper, and people do pay attention to those that are more fit. 

Photo by fauxels on Pexels.com

As I write this blog, I am currently in Denver on a business trip.  This morning I used Spotify to play a Tabata playlist and did a workout in the hotel gym.  Total time with warm-up and stretching was 30 minutes:  3 rounds of Tabata and 10 minutes on the treadmill followed by stretching.  Packing shorts and a workout shirt didn’t take up extra space and I wore my sneakers on the plane.  Last night I took half my dinner back to the room and put in the fridge for lunch today before my afternoon meeting.  My business contacts at dinner did not mind at all that I took leftovers back for this purpose.  I feel good, saved my own company money, and ready for the day’s events.

For help on your next business trip, email me at athleteinthegameoflife@gmail.com.  Sign up for my newsletter at mattpeale.com and look into my coaching programs.  Life is not easy, and we all need help to achieve our best.

When Was the Last Time You Honestly Evaluated Your Health?

“I want to be healthy.”  “I want to be fit.”  “I want to be toned.”  “I want to have energy.” 

All of these are great ideals, but what do they mean?  These statements represent the most common reasons why my clients hire me.  The problem is they are too vague and therefore hard to accomplish.  Your version of being healthy is likely different from my version of healthy.  Depending on your age, being fit can also have different meanings.

  • Have you ever gotten specific about what your health goals really mean to you? 
  • What does being fit allow you to do that isn’t happening now? 
  • What really is fit compared to your current condition?

As a Corrective Exercise Specialist and personal trainer, I assess a client’s movement patterns to determine what muscle groups are tight and weak.  That assessment is objective to determine which areas of the body to stretch and strengthen as a baseline.  What it does not tell me is why are you coming to see me in the first place.  An in-depth conversation about your daily habits at work and home is extremely important to find out why you move in the manner you do.  The most vital aspect to our conversation is determining why you are standing in front of me in the first place.

Squat assessment

Stripping down the layers of a client’s reasons for wanting to invest their time and money in my services goes beyond doing squats and elevating their heart rate.  Embarking on a journey to change a person’s health is an emotional one.  Of the two reasons why people change, inspiration or desperation, desperation is the cause 95% of the time.  Getting a person to divulge this information is crucial to setting expectations, program adherence, and building a long-term relationship for success.  A person’s health history is fraught with disappointments, pain, failures, and embarrassing experiences.  You didn’t wake up this morning in your current condition, it happened over months and years.

I have been in the fitness industry since 2008 and have helped clients achieve a variety of goals.  All have their own stories that mean a lot to that person.  Goals and the why often change as we dig deeper into what truly is important to changing their lives.  What starts as “I want to be fit,” morphs into “I want to compete in a triathlon.”  “I want to have energy,” becomes “I want to play on the ground with my granddaughter and not have problems getting up after five minutes.” “I want to be healthy,” truly is “I am tired of being in pain and not playing tennis to the level I know I can.”

Bonnie Stegen, university professor

Get personal with yourself about your current situation.  Maybe you haven’t admitted to yourself or significant other that you’re embarrassed for not properly rehabbing a past injury, and now your whole body hurts each time you walk up the stairs.   The cumulative injury cycle has caught up with you over the past three years.  It is easy to say, “I want to be more fit,” not “my twisted ankle still hurts, and I have pain in my hips each time I pick up a case of water at the store.” 

Billy Maisano, investment advisor

So, what is it?  What do you really want to change about your health?  Maybe you are tired of being on blood pressure and cholesterol medications at the age of 42.  You know your balance is terrible and a fall will break more than a hip at the age of 62.  Your back hurts and you’re 40 pounds overweight at 52.  You really want to do adventure vacations and can’t walk more than a block without needing to rest for 10 minutes.  You’re turning 35 and feel 55 because you partied the last 15 years and suddenly have an unexpected child on the way.  All these reasons are valid and can be helped with a specialist like me.

My book

I’m giving you an opportunity for a free consultation, regardless of what your true health outcomes are.  It’s free and confidential.  Nobody is currently winning in your situation, so you have everything to gain and nothing to lose.  Let me help you get an idea on the process needed to change your life and make the most out of where you want to go and what you want to be.  No judgement, I promise, only realistic answers to the questions you have been afraid to ask.  Email me, Matt Peale, at athleteinthegameoflife@gmail.com.  Put “Healthy” in the subject line so I know you read my blog.  We will schedule a Zoom or phone call conversation to ease your mind and give you some facts to work with.  I guarantee you will feel better with the knowledge you receive after a 15-minute conversation.

Are You Getting 150 Minutes per Week of Moderate-to-Vigorous Intensity Exercise?

You have heard it so many times that the message now sounds like Charlie Brown’s teacher, move more and eat less.  Easy to say, a lot more difficult to do.  Over one-third of American adults are classified as obese by the CDC, that does NOT include those people who are overweight.  Let’s be honest, fat parents usually raise fat kids.  How does the future look?  Not real promising for the American population. 

Are you a couch potato?

The internet and social media are full of trendy gimmicks, pills, and workouts to lift your ass cheeks.  Do they work is another story for another day, but they do make money.  In 2018 the CDC wrote their second edition of physical activity guidelines, this time including the cognitive benefits of exercise.  For this blog, I’m talking about the weekly minutes of physical activity you need to have for basic health.  My guess is most of you who read this blog are not getting these minimum requirements:

  • 150-300 minutes of moderate aerobic physical activity per week, or in conjunction with
  • 75-150 minutes of vigorous aerobic physical activity per week, and
  • 2 days per week of moderate or greater intensity muscle and bone strengthening activities

At the most basic level spread out in a “payment plan”, that is about 21 minutes a day of moderate physical activity, seven days per week.  I know what you’re thinking, and the answer is yes, you can combine muscle and bone strengthening activities into an aerobic session thus killing two birds with one stone.  To stay in line with the CDC’s obesity stats, one in three who read this are obese, and at least half are overweight.  With those facts in mind, you are very likely not meeting these minimum standards for basic health.

I’ll explain more about the intensity levels to help you understand if you are achieving them or not.  Moderate means your breathing is labored, and you can have a conversation with another person.  Vigorous means your breathing is harder and you cannot maintain a conversation.  Taking a stroll around the block while easily chatting with your friend or on the phone is not at the moderate level.  Many adults and older adults give themselves a break by saying they are active because they walk daily.  The truth hurts, and they are not at the moderate level the CDC states is needed to reduce health risk factors and improve cognitive function.

The best news is you can achieve the 150 weekly minutes in any way you want!  There are many options you can enjoy elevating your heart rate using all your body parts, and they are all correct answers.  Combining resistance training with aerobic training is the best bang for your buck.  Can you workout to hard?  You do not want to injure yourself of course, the answer is still no.  The more intense and longer duration of your physical activity the better for every aspect of your physical and mental health. 

So, you’re still holding on to the excuse of the gym not open, or not open at full capacity.  These requirements are still in effect 365 days of EVERY year, including 2020.  Even more so with a pandemic because stronger immune systems are directly associated with higher levels of fitness.  If reading the stats of mortality rates and health risk factors relating to COVID-19 has not changed your mind on being physically active, then death at an early age is what you are rightfully earning. 

Your living room can be a great workout studio if necessary

Use these straightforward guidelines for what they are, guidelines to help you make good decisions on how much exercise you need each week.  Color in the template using whatever crayons you want.  The artwork looks good on the refrigerator door regardless of the color combinations.  Pledge to yourself on achieving the minimum 21 minutes a day of moderate exercise.  Oh, and you can break that time up into smaller bouts of even five minutes, four or so a day.  BOOM!  I just blew your mind and pulled the excuse rug out from underneath you.

Email me at athleteinthegameoflife@gmail.com, and I can help you set up a program.  Go to my website, mattpeale.com, and download my video series and free report to help you use exercise to overcome chronic pain.  Buy my book while on my website as well to improve your knowledge.  Just because you are over 40 does not mean you are exempt from being healthy, active, and happy!

If You Know, or Are a Man Over 40, Read This Blog! Tips to Help Celebrate National Men’s Health Month

Muscularly Enlarged Neanderthals aka Men.  Well, maybe that is not what men stands for, but it’s damn sure close!

Photo by Gratisography on Pexels.com

We are testosterone based which makes us hairy, more muscular than females, and often times hard-headed when you try to reason with us.  As teens, we are true assholes that know everything and are indestructible.  In our twenties, the brain finally forms fully, and we begin to calm down with life’s responsibilities.  I’d say Neanderthal characteristics are still in effect during this time because the sense of immortality still lingers until we hit 30.

Into our 30’s men learn what being a father and husband means.  Our friendship circle changes from only college and high school friends to couples’ outings if we’re married and hanging out with coworkers.  We go to bed earlier, wake up earlier on purpose!  Hangovers hurt more and something happens with our waistlines and hairlines, one gets bigger and the other smaller in the wrong directions.  Domestic stresses of home ownership, honey do lists, and shuttling kids around to dances and sports.

I can only speak of what I know, and that knowledge stops in the 40’s decade.  Sedentary life begins to take affect from a lack of exercise the previous 10-12 years.  Extra weight stays on and doesn’t come off through half-hearted attempts at dieting or doing some fad exercise program for a week.  Our testosterone levels begin to dip, and we don’t feel as strong anymore.  It takes us a few minutes to warm-up and aches and pains linger past where we think they should.  College expenses are for real and maybe a Brady Bunch family happens after divorce and a second shot at marriage.

Photo by Andrea Piacquadio on Pexels.com

The constant through all of this is the accumulation of poor health habits that lead to serious health risk factors into our 50’s and beyond.  June is National Men’s Health Month and when we have Father’s Day to celebrate one of our major achievements of raising offspring.  One of the best features of the human body is its resiliency.  Regardless of how bad you treated it in the past, there is opportunity to completely change the future.  No, you can’t naturally grow back your hair without weaves and potions.  You also can’t recover quickly from a hard night of drinking anymore.  What you can do is make small daily changes that add up to major positive outcomes in 90 days or less.

Look at your father and his health, what kind of picture is he?  Remember, the beer can doesn’t fall far from the trailer, so if you do not want to follow in those footsteps, the time is now to make those edits.  Here’s how:

  • Cut down the alcohol to weekends only and find more ways to drink water daily
  • Meal prep for taking lunch into work and better choices at dinner (also saves $$$)
  • Get 150 minutes per week of moderate-to-vigorous exercise (21 minutes per day)
My client Neal Hightower and I

Life is a process, and the results of these actions will not all become apparent until a few months down the road.  Changing a habit, good or bad, takes 60-65 days, so this will be a challenge with ups and downs.  Nowhere did I mention bench press 300 lbs, run 10 miles a day, or eat only tofu.  Stop making up bullshit excuses like these.  Any man can adapt to these changes over time and turn their lives around.  Your LIFE DEPENDS ON IT AS WELL AS THOSE WHO RELY UPON YOU.

If you need help, I am here for you.  Go to my website and look at my online course to help you overcome chronic pain.  Order my book and get expert insight into your health.  Listen to my interviews from around the country.  Get my free video series and report about back pain.  Let me be your guide to a healthy and active lifestyle.  You only live this life once, invest in yourself and you are guaranteed a 100% ROI!

Move or Die! Sitting All Day Is Not Natural for Humans

Fact or Myth:

  • Ancient gladiators had a fully equipped gym with an outdoor area for tire flips and pushing the sled
  • Native Americans based their nomadic movements on where the local gyms were at
  • The United States Colonial Army used TRX classes to prepare for defeating the British

Which one of the above statements is correct?  That’s right, none of them!  Without gyms and health clubs, these people were studs and could literally kill a bear with nothing but a knife or bow and arrow after stalking the animal on foot for miles.  No Group X classes either for the women left at home while their husbands were away fighting or kidnapped by the enemy.  They too had to be strong and survive physical tasks just to get food on the table and care for the children.

Why am I going to this extreme to discuss health and fitness?  Because over 1/3 of American adults are considered obese.  Millions of workers and older adults increased their sitting time over the last 18 months from the pandemic, making them more susceptible to death from heart disease, COVID-19, diabetes, stroke, and falls (older adults).  As our ancestors showed us, you don’t need a modern gym to be healthy and active.

Movement throughout the day is natural for mammals, and humans are mammals.  Sitting and staring at your laptop and devices are not instinctual lifestyle patterns.  This is why you get that feeling to stand up and move around after being seated for hours, it is hardwired into our brains that movement is natural and must happen regularly. 

Photo by Alexander Suhorucov on Pexels.com

If you read LinkedIn articles, you have seen the topic about mental health problems from isolation and being chained to laptops for longer than when people went into the office.  Physical health problems are directly related to mental health problems, and both could be resolved with more physical activity daily.  This goes for adults and children on distance learning programs.  I’m not going down the rabbit hole of reopening schools or not.  Physical exercise and physical activity are mandated by the CDC for children to have proper mental and emotional health.  In fact, 150 minutes per week of moderate-to-vigorous physical activity, with two days per week of bone and muscle strengthening, is the bare MINIMUM.

It’s time to stop the excuses for no gym membership.  Walking, doing push-ups and pull-ups at a park, and some basic stretching costs nothing, requires no home equipment, and suitable for all ages.  Pills, potions, and shakes do not and cannot replace physical activity and exercise.  To stay ahead of the Grim Reaper, you must get off the couch, turn off the device, and get moving!

Back to our ancestors, movement was part of their normal lives.  In today’s culture, you must make the decision to stay moving, or face the consequences of early death by disease and viral infections.  For me, it is a no brainer to stay active with hobbies I enjoy.  There are plenty of options that trick you into thinking you’re not exercising while you actually are.  Use your social networks to find bike rides, fun runs, baby & me, pub crawls, anything that includes moving while enjoying the company of others.  There is not a wrong answer for picking any activity that involves movement, fun, and socialization.

Get out and do something active daily for 30 days.  Share it on my Facebook page @athleteinthegameoflife, Twitter @MattPeale, or LinkedIn @MatthewPeale. Invite family and friends to participate with you.  Getting used to physical activity on a daily basis can do wonders for your mental health and positive attitude! 

To signup for my monthly newsletter, go to my website mattpeale.com.

Staying Grounded: How to Keep Your Feet & Ankles Healthy and Reduce Risk of Injuries

Do you have happy feet and ankles?  Yes, it may be an odd question and hard to define just what happy feet and ankles are.  For the purposes of this blog, happy feet do not refer to the animated movie or how you feel after getting a pedicure.  People that are unhappy with their feet and ankles are easy to pick out in a crowd.  They can’t stand very long, have possible issues walking or running, are prone to injuries, and may have swelling or inflammation regularly. 

Foot and ankle problems are not race, gender, sexual preference, age, or religious affiliation biased.  Many problems with your feet and ankles could be alleviated, or at least made less severe, by treating the muscles around your ankle joints a lot better.  Your knees could thank you also for being nicer to your feet and ankles.  Even your hips and low back benefit from heathy feet and ankles. 

Photo by Kindel Media on Pexels.com

April is National Foot Health Awareness Month by the American Podiatric Medical Association.  Most people take the health of their feet and ankles for granted, or that pain will stay with them forever.  This blog is to educate you to change your thinking on both.  Your feet and ankles are the foundation of balance and stability for the body when standing.  The major muscles around the ankle joint are the soleus and gastrocnemius, which compose the calf, and the anterior and posterior tibialis, which are on the shin.  The calf muscle points the toes down and the shin muscles point the toes up.  It’s vital to keep them in balance to avoid injuries and dysfunction all the way up to your lower back.

Typically, most people have overly tight calf muscles and overly weak shin muscles.  The calf muscles are one of the easiest muscles to stretch on the body.  The first stretch is very simple:  stand in a staggered stance with your feet facing forward, the back heel on the ground, front leg slightly flexed, back leg straight, and lean forward slightly.  Do not bounce, ease into the stretch and hold for 20 seconds then switch feet.  The second stretch is to put your heel on the ground in front of wall and point your toe up high as you can, like your foot is on the gas pedal.  Lean forward into the stretch keeping your toes pointed up, do not bounce, and keep the leg straight.  Hold each foot for around 20 seconds.

Calf stretch with toe up
Staggered stance calf stretch

Strengthening the shin muscles is also simple and can be integrated into your normal lifting program or done at home for overall health.  Walk like you have swim fins on, exaggerating your toes pointing up with each step as your heel strikes the ground.  Walk 30 total steps for 1-2 sets.  Another simple, not always easy, exercise to do is practice standing on one foot for 15-20 seconds.  If your balance is bad, stand close to a wall or stable object you can hold if you lose your balance.  Balance is a function of proprioception, how your body reacts to various stimuli in space.  It is a use it or lose it skill and can be regained through consistent practice. 

Keeping proper length-tension relationships with the muscles around your ankles can go a long way towards preventing Achilles’ tendon injuries, ACL injuries, low back pain, and shin splints.  While this list is not inclusive of all feet and ankle injuries, nor is it a fail proof method to avoiding all feet and ankle injuries, keeping the mobility, flexibility, and strength of this important joint is crucial for Activities of Daily Living (ADL).  If you’re a runner or weekend sports warrior, healthy feet and ankles are mandatory for providing the enjoyment you get from participating in such activities. 

Strengthening the anterior tibialis

For people with structural issues in their feet and ankles, please see a medical specialist who can help with your specific problems.  Wearing proper footwear for your activities that is in good condition is also important for avoiding injuries.  Ladies, high heels look great, but they are not your friend for keeping the ankles happy.  Also, performing squats elevating your heels also increases your chances for injuries by shortening your calf muscles and restricting range of motion.  Do NOT believe magazines and websites that tell you this position is great for your glutes.

To help you with ankle joint health, I have written an online course just for you called Overcoming Chronic Pain Through Stretching & Strengthening.  It provides pictures and videos for stretches and exercises that can help everything I mentioned in this blog.  I also guarantee or your money back after completing the course, if you do not see the results you desire.  Trust me, this can be life changing now and for years to come.  Check it out and also my website for more details and how to sign up today!

5 Minute Routine at Work to Reduce Back & Neck Pain

The end of the pandemic is here!  No, it’s not.  Yes, it is!  No, it’s not.

Whichever end of the spectrum you choose to believe in, the truth is your neck and back pain from siting are here to stay unless you do something about it.  Every article on LinkedIn pushes a hybrid working from home and going into the office.  Whether that is true or not remains to be seen.

Photo by Ivan Samkov on Pexels.com

A typical going into the office day:

  • 30–45-minute commute sitting each way (driving, carpool, public transportation)
  • 6-7 hours sitting at your desk, in a meeting, on sales calls, etc
  • 1 hour sitting at lunch
Photo by Liza Summer on Pexels.com

A typical home office day:

  • 8-9 hours sitting at your dining room table, couch, or home office chair
  • Driving an hour for carpool or sports practice
  • 1-2 hour sitting while on devices/TV at night

Regardless of which method or combination of methods you choose for work, developing chronic pain from sitting is guaranteed!  What the pandemic did was increase the attachment to devices by requiring workers to be on more meetings than before as a way to ensure people are “working”.  If you were in denial of feeling the pain before March 2020, you probably aren’t now.

Photo by Karolina Grabowska on Pexels.com

How can you alleviate your muscle imbalances and pain while still being productive?  There are a number of stretches and exercises you can do standing next to your workstation, whether it’s in a traditional office sense or at your dining room office.  I’m asked in all my interviews by radio and podcast hosts how often should a person stand up and move around.  The answer is whenever possible.  Use that technology to set an alarm as a reminder to at least stand for two minutes every hour at the minimum. 

For those a little more ambitious that care about their health, here is a five-minute routine you can do twice or three times per day, without getting sweaty.

  • Arm flaps:  extend your arms at shoulder height to your sides, thumbs up.  With shoulders back, head looking forward and in line with your spine, raise your arms to touch thumbs above your head.  Lower them back to shoulder height in the starting position.  Repeat 15 times
  • Face pulls:  extend your arms in front of you at shoulder height palms facing down.  With shoulders back and head in line with your spine, pull your arms back toward your face, then return to the starting position.  Repeat 15 times.
  • 1 leg RDL with reach:  stand on one leg (use a wall or chair for balance if needed), extend the opposite arm at a 45-degree angle toward your head.  Reach across your body and touch the opposite knee of the leg you’re standing on keeping your arm straight and return to the starting position.  Do not lock your knee, keep it with a slight flex as you normally would while standing.  Repeat 10 times on one leg then switch.  As you get stronger and better balance, touch lower on your leg toward your foot.

These three movements can be done anywhere and anytime without weights.  All age groups (yes even kids doing online school) can do these and benefit.  The muscles worked are your hamstrings, rear deltoids, rhomboids, and mid trapezius.  These are muscles that get over-lengthened while sitting and typing on your laptop because you are hunched over.  Give them a try and email me at athleteinthegameoflife@gmail.com with how you feel after trying daily for a week.  You can also post on my Facebook, Twitter, and LinkedIn.  Want more help?  Sign up for my course Overcoming Chronic Pain Through Stretching & Strengthening.  Guaranteed to make a difference or your money back!

How to Retain Clients: Experiences of a Fitness Professional to Help Your Business Grow

Client retention is the key to any successful business.  While acquiring new clients is the lifeblood of a growing business, it cost a lot less to keep them than constantly having to find new.  The fitness industry operates the same way.  How can professionals retain clients for services that are 100% based on disposable income?  There is no one single answer.  I will share my experiences to help you in whatever line of client business you are in.

The first step in retaining clients in a business based on disposable income is to have a salesperson mindset.  A huge problem in the fitness industry is that personal trainers think people will come to them because they look good and like working out.  That is the farthest thing from the truth!  Unfortunately, personal trainer certifications wait until the last chapter of a 500-page book to give any information on sales and marketing.  38 chapters are dedicated to anatomy, biology, physiology, and how to partner body parts together for an effective workout routine.  One chapter half the length of all the others gives any info on how to gain and retain clients.  The same goes for doctors, lawyers, and accountants to name a few.

Janet MacDonell

The second step is to work with a wide variety of clients with different goals and ages.  To many trainers want the perfect client who does everything like them and has the same amount of time to spend as they do.  The overwhelming majority of clients have jobs and families that require 99% of their attention.  A couple hours per week with you is not their life.  By working with a variety, you learn how to relate and adjust your style to different people based on where they are in their life.  I had a female trainer co-worker who only wanted to work with other females who were “serious” and had time two days per week at 5:00PM or 6:00PM.  Because she was so restrictive, she missed out on a long-term client that became one of my best friends.  Needless to say, she isn’t employed by the health club anymore or has any clients attempting to train privately.

The third step is to be a product of your product.  People only invest when they see a potential ROI.  Fat and out of shape trainers are broke.  It doesn’t mean you have to be a fitness model or competitive bodybuilder.  You do have to represent a healthy, active lifestyle, and be able to do the workout yourself that you’re making the client perform.  I say this because sometimes the obvious is not so obvious.

Rob Tepper

The fourth step is to be authentic.  People hire other service providers based on some type of emotional connection and justify with logic.  If you are fake, good luck in retaining any clients beyond an initial package.  Because fitness professionals are completely optional, clients are not required to stay with you or even finish out a package they purchased.  A person invested in you because they felt a connection that makes them want to show up before or after work when they have better things to do than waste it on a flake.  Some of my best friends were and are current clients.  You can maintain professionalism and cultivate personal relationships outside the gym when you are authentic.

Hank Adams

The fifth and final step is be teachable.  Continuing education credits are required for any professional service provider.  I’m not talking about going through those motions.  Listen to other gym members, co-workers, managers, and industry news.  Don’t be afraid to implement new ideas and techniques to keep your clients and you interested.  I always have my ears and eyes tuned to other trainers on how they work with their clients.  Give credit to them when you use their ideas and techniques.  It fosters a giving relationship at work and one of trust.  A couple other trainers bought and read my book.  I was honored they thought highly of me enough to invest into my philosophies and practices.

It is easy to think your business is different.  The truth is it really is not when dealing with people.  The service or product you represent is different, how you interact and relate to other humans is the same across all businesses.  For more info on how I work with clients, please email me, Matt Peale, at athleteinthegameoflife@gmail.com, and go to my website, mattpeale.com.

3 Tips to Choosing a Fitness Professional For Your Exercise and Health Goals

What makes a fitness professional worth the investment?  Working out on a few machines every week isn’t that difficult right?  Adjust the settings to your size, figure out a weight to do 10 reps with for a couple sets, and you transform into a fitness model in 30 days or less guaranteed!  That’s what social media and advertisements have you to believe.

Since I was a early teenager I have been attracted to working out.  Even though I played soccer most of my life along with other sports growing up, weight training was something I knew I needed for better athletic performance and because I had little self-confidence as a thin kid.  As most teen boys wanted, I also had the desires to bulk up and look HUGE!  All I needed was to lift a bunch of heavy weights, read some bodybuilding magazines, and instant massive physique! Wrong.

Photo by Andrea Piacquadio on Pexels.com

Finally, at the age of 18 I received my first gym membership after working out in my room with a curl bar and doing push-ups and pull-ups.  Unfortunately, I still had no idea what I was really doing until I studied for and became a personal trainer in 2008.  I went 15 years of bumbling along reading only the same bodybuilding magazines as a guide.  Let me guess, you have done basically the same thing with some kind of magazine and now YouTube sensation to guide you.  I’m willing to bet a large sum of money you also are still clueless and have not achieved what you want regarding your athletic performance and overall health.

A fitness professional is an investment, no doubt.  Remember that fitness professionals also made an investment in themselves by spending $400-$500 on a certification, sometimes multiple certifications.  Plus, they have continuing education credits to maintain that certification, which are also a financial investment.  Fitness professionals are not just the biggest guys and hottest girls in the gym. 

How do you know who to invest in for your health and fitness goals?  I’ll share with you three characteristics of a good fitness professional.

  • Relationship oriented: they show a true interest in their clients beyond taking their money.  You truly matter to them beyond the 30 or 60 minutes a couple times per week.
  • They are a product of their product: they “look” the part and enjoy being fit.  A fitness professional doesn’t have to be the biggest, fastest, strongest, and best looking, they do need to exemplify a healthy, active lifestyle. 
  • Their own workouts are similar to what you enjoy: fitness professionals train others similarly to how they workout, it’s being human.  Watch them and see if you gravitate to their style.

Not all clients stay with the same professional, and that is fine.  Work with a few until you feel comfortable.  Ask them questions about their experiences both in fitness and life overall.  If you’re a 55- year-old male, a 27-year-old female may not understand what’s going on in your stage of life.  The relationship has to be win-win.  Fitness professionals are also counselors because our clients are in a vulnerable state and they feel comfortable sharing about their lives.  Being able to trust each other is crucial for maintaining a long-term relationship.

You are investing in their knowledge and expertise to get you where you have not been able to go.  If you’re health is worth it, then hiring a fitness professional is worth it.  Just like having a CPA.  Sure, you can do your own taxes, is it worth the risk of fines, penalties, and levies if the job isn’t done right?  Only you know the answer to that.  Your health is the same risk assessment.

For questions about my experiences with clients, email me at athleteinthegameoflife@gmail.com.  Go to my website and learn how to be on the Athlete in the Game of Life Team to receive a FREE copy of my book.

10 Minutes a Day Keeps Heart Disease Away. WFH Tip for Simple Home Workouts

How many 10-minute blocks of time do you waste mindlessly scrolling through social media platforms daily?  And at the end of that 10 minutes, nothing productive happened except you are a little dumber now than before.  In that same small amount of time, you can reduce your risk of hypertension and cognitive decline all from your living room office.  Not to mention feel and look better.

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I’m sure you heard of Tabata, 20 seconds of activity followed by 10 seconds of rest then repeat in four minute circuits.  It fades in and out of being trendy, and always stays effective.  A full Tabata workout is 16 minutes (4 circuits of 4 minutes each), you can add or subtract to that time based on your fitness level and available workout time.  No special equipment is needed, just a little courage to try something new and a timer.

With connectivity up two more hours working from home than at the office, taking a few minutes for physical activity is essential for physical AND mental health.  If your gyms are closed, you only have at home indoor options.  The CDC says bouts of activity lasting little as five minutes have beneficial effects on the brain if they are moderate-to-vigorous.  Boom! You’re winning the mental health battle already! Your heart benefits automatically when you elevate it from exercise, regardless of the type, another win.

Photo by Alexy Almond on Pexels.com

People tend to complicate exercise by thinking it has to be elaborate moves with multiple equipment types.  If you ever worked on a farm, you know how heavy the workload can be and not a barbell to be found, yet your body is put through the ringer.  A Tabata workout is similarly effective.  I jokingly call these types of workouts “prison style” because it’s just lifting your body weight various ways.  If you were stuck in an 8×8 cell, you can do the following workout:

Circuit 1: 4 minutes, do the exercises consecutively 20 seconds of work 10 seconds rest, then repeat for 2 total circuits.

  • Body weight back row pulling yourself towards the bars
  • Squat jumps
  • Push ups
  • Bicycle crunches

Circuit 2:  Same as circuit 1 flow

  • Pike push ups
  • 2 leg glute/hamstring bridges
  • 2-foot hops
  • Mountain climbers

Total time with even a brief rest between circuits, 10 minutes.  No equipment provided in jail.  At home you could hang underneath your dining room table and do the body weight row, everything else can all be done with a small floor space.  Sure, working from home may seem prison-like now after almost a year, so I get it.

Most music apps have a Tabata playlist which includes the timing for start/stop.  If you have dumbbells and/or a resistance band, now you’re really in business!  There are no wrong answers for exercises, just make sure every part of your body is worked at least once.  If you’re a newbie, one round may be enough at this intensity.  If you’re a novice, two rounds are great.  10 minutes, three times per week can make a major positive impact on your health.  Give it a try!  As you gain experience, add more circuits throughout the day.  Compared to wasting an hour daily on social media with no physical and mental benefits, you have now changed your outlook on life.  Congratulations!

For questions about Tabata, feel free to email me at athleteinthegameoflife@gmail.com.  Go to my website and order my new book, The Athlete in the Game of Life, to learn how exercise impacts the brain.  Plus listen to my interviews from radio stations all over the country.  I promise you will learn more than you imagined!