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8 Things Your Personal Trainer Wants You to Know

8 Things Your Personal Trainer Wants You to Know

Have you ever wondered what your personal trainer is thinking about? If so, this article is for you. Or, if you’re thinking about purchasing personal training, this sneak-peek into the mind into the mind of a personal trainer should help you make your decision.

1. Our sessions together can’t undo a week of bad decisions.

Before you even think about paying a personal trainer, you need to ask yourself a very important question:

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“Am I willing to make my health and fitness a priority, not only in the gym, but in my daily life?”

Sometimes people blame their personal trainer for their lack of results, but more often than not, the buck stops with the individual. Of course, a good personal trainer should offer guidance that will empower their clients to make good decisions outside of the gym, but all of your training sessions could be for naught if you’re not willing to take action with the instruction you are given. Put simply, an hour or two of exercise cannot undo a week of poor eating decisions.

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2. You don’t get bonus points for “extra credit” workouts.

Fitness and fat loss results don’t happen while you train, but rather during your body’s recovery process after training. You are welcome to partake in as much light activity as you want to; walking, water aerobics or swimming, and dancing are some positive “extra credit” activities that would probably be safe to do in addition to your work with a personal trainer. More vigorous activities like sprinting, long-distance runs, lifting weights, and CrossFit classes, however, could quickly become counterproductive if you’re not careful. It would be smart to mention any additional activity you’re pursuing to your trainer, who will make sure the extra stuff is taking you towards you goals (instead of away from them).

3. “More” does not necessarily mean “better.”

I don’t know how a “one hour personal training session” became the norm, but this seems to be what people expect from a personal trainer. This idea is woefully simplistic, because the ideal length of your workouts depends on a wide variety of factors including your needs, goals, experience level, the type and intensity of training, and more. If your personal trainer ever stops a session after 40 minutes, this doesn’t mean he or she is lazy and denied you  20 minutes; it probably just means 40 minutes was the ideal length of that workout.

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On a similar note, how sore you feel after a training session is not an accurate gauge of whether your workout was effective or not. Your body will be sore when you perform an activity that is new to you. For example: lifting weights for the first time (or first time in a long time), performing a movement you’ve never done before, training at an intensity higher than you’ve ever experienced, etc., will make you sore.  However, your body will adapt to these challenges as time goes on, and your soreness should gradually decrease during the process. This doesn’t mean you need to “confuse your muscles” or “shock your system” or anything like that (note: if a fitness routine is marketed with such buzz-words, it probably means it’s a rip-off); it just means your body is evolving into a stronger version of itself (and maybe it won’t suck so much when you drop a pencil and have to bend over to pick it up after squat day). 

4. You don’t need to work with me forever.

The best personal trainers are not dictators, but rather liberators. Instead of making a client feel as if they must depend on their trainer for results, they make an honest effort to set them free. Your personal trainer should be teaching you about things like proper form, exercise selection, and progressive overload (the gradual increase of stress placed upon the body during exercise training) as time goes on. If these concepts are new to you, or if you have quite a lot of work to do, I’d recommend sticking with your personal trainer until you feel confident in your ability to apply these concepts on your own; however, that doesn’t mean you need to work with him or her forever. I can’t speak for everyone, but I know I feel a wonderful sense of satisfaction when I get to watch a client walk off into the sunset with full confidence that they can keep moving forward without me.

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5. Honest, open communication is a must.

No matter how smart your personal trainer might be, she isn’t a mind-reader. If you’re struggling with something, you need to tell her about it. I once had a client who told me she was concerned because she hadn’t lost any weight in the last month or two we had been working together. Baffled by this, I asked her a long list of questions to figure out what the problem could be, and it turned out she wasn’t eating anywhere near enough food to fuel the demands we were placing on her body. And that brings us to…

6. Working out while undernourished is counterproductive.

You need to come to the gym hydrated and you should also eat a snack including carbs and protein about an hour or two before your training session. If your progress stagnates, don’t jump to the automatic conclusion that you need to eat less; in my experience (especially when working with women), the opposite is more often the case. As your fitness level and physical strength increase, so do your caloric needs. Keep a food diary and share it with your personal trainer if you find yourself at a standstill, so they can help you identify the problem and implement a solution.

7. A minor injury doesn’t mean you can’t exercise.

There is nothing fun about spraining an ankle or wrist, but that doesn’t mean all activity is off the table. Your personal trainer should be able to work around your injury in a way that is safe and beneficial for your progress. For example, if you have a broken ankle, you could still perform seated or lying upper body exercises that target your chest, shoulders, and back.

8. Where you are starting from is irrelevant.

I know you might be intimidated by working with a personal trainer, especially if he has an incredibly fit physique, but please don’t feel that way. An awful lot of us (self included) have struggled with weight gain, body image issues, emotional eating, and just about anything you can dream of. A good personal trainer would never judge you for your starting point, because it just doesn’t matter; the important thing is where you’re going, not where you’ve been.

Have you ever worked with a personal trainer? If so, tell us about your experience in the comments.

Are you a personal trainer? If so, leave a comment telling us what you would add to this list.

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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