The FITSPRO Podcast

The 5 Basics of Training & Programming

As a trainee and trainer you should have a base understanding of what should be included in your training or programming. That's what we dive into in episode 11 of The FitsPRO Podcast.

The five basics cover planes of movement, fundamental patters, the hierarchy of needs, energy systems development and goals + restrictions.

You should be able to ask your trainer about all five of these basics. Even if they don't have all of the answers. And trainers, you should AT LEAST grasp the basics of each of these. Because they are after all...THE BASICS.

I don't think trainers need to have all the answers. But I do hold them to a certain standard. And that standard is covered in today's episode. Does your program or trainer include all planes of movement? Do you know what they are? What order they should happen in?

Do you know the five fundamental movement patterns and practices? And how often you should do each?

Does your program progress in or take into consideration the hierarchy of needs (exercise style)? Have you been assessed or do you assess your clients accordingly?

Does your program or programming include conditioning? If so, what is the purpose? Does it follow or target a certain energy system? Do you know what those are? Or why you would want to target different ones?

And are you taking goals and restrictions into consideration? Training with no goal probs won't get you where you want to go. And if you don't take injuries, mobility and other possible restrictions into account, you're bound to end up more injured or dissatisfied at best with the results of your training.

Tune into today's episode to learn a bit about each of these topics + why they make up my five basics of training and programming.

 

And of course, if you like this podcast or find it valuable, please please please subscribe, leave a review and rate the podcast over on apple podcasts. You duh best.

Should you be an entrepreneur?

In today's episode we go over reasons to become an entrepreneur and reasons that SHOULD NOT be the driving force behind starting your entrepreneurial journey.

Take the six minutes in this podcast to find out whether your not your motive is worthy of being an entrepreneur. It's more than wanting freedom, or less stress, or more money my friend. So so much more.

Running a business is not for everyone. I didn't even know it was for me when I started. But you will find out soon enough.

Entrepreneur-ing to me is about heart, grit and your beliefs. Being realistic is SUPER important when it comes to expectations and the WORK. I think it’s admirable to be unrealistic with the dreaming aspect of entrepreneurship, but REALISTIC about the work and time it might take.

So, should you be an entrepreneur? I don’t know, but I hope the short episode made it a bit more clear to you. And hey, nothing will make it more clear to you than just being an entrepreneur. You’ll find out reasonably quick if it’s for you or not.

Listen to today's super short episode to gain some insight.

 

If you find value in this episode or any FitsPRO Podcast episode, remember to subscribe, rate and review the podcast over on apple podcasts. You duh best.

 

The FitsPRO Podcast episode nine is for ALL HUMAN BEINGS.

The subject of accountability to self has been coming up with my 1:1 clients and other relationships in my life. It's something I feel passionately about because I see the joyous power it can have in YOUR LIFE.

Today's episode dives into what accountability to self is, why it's so important, and how you can become better at it. I give you three steps to identify and practice this new found accountability. And if I am being honest, I get pretty sassy in this one.

Ya girl simply has some feels in regards to this topic.

So if you have something you've been wanting to do and can't seem to get it done; or a goal you've set over and over and over but have yet to complete it, this one's for you.

And before you go on thinking this podcast episode is only for BIG scary goals, it is quite the opposite. Accountability to self starts with the LITTLEST things my friend.

You'll see what I mean when you listen to episode nine.

Give it a listen!

If you like the podcast, please leave a five star rating + a review! That’s how other humans, just like you find The FitsPRO Podcast. And it’s precisely how my message spreads. Thanks boo.

The FitsPRO Podcast episode eight is for literally anyone who listens to anything I have to say on any platform anywhere.

Oh, instagram. It's the place where we go to think everyone else's lives are better than ours. More put together, more financially stable, with cuter coffee shops, and dogs, and a make up artist, and the list goes on.

I love instagram. I think like any influencer I have a love-hate relationship with it. But we can't deny that it is an essential tool for online business owners. And you CAN 100% general most if not all of your sales from the world of instagram.

Today's episode is not a map to quick results. It is me, coaching you through how to RE-DO your approach to instagram. These tips and tricks are from myself and experts in the field. You already know I am a huge advocate for giving credit. So see the people to follow in the resource section below.

We break down your:

Bio

Caption purpose and structure

DM's and why they are literally LIFE (plus I share some of the ways you may not even notice I've used these)

Your stories

The key to it all...maybe you know, maybe you don't. Find out by tuning in my friend.

Go ahead and pop your earbuds in, grab a pen and paper for this one, and listen to today's episode! You will want to take notes during this one.

When you're done listening, I AM FOR REAL. Audit your own IG, apply the tools I share in this episode and watch the interaction rise. THIS is what leads to sales boo boo.

Resources

I did not become "good at instagram" by muh-damn-self. I've taken courses, free e-books, webinars and most importantly, I have APPLIED what I have learned! So these are some IG experts, from copy-writing, to the algorithm to sales. Follow these humans and do what they say. These women will not tell you to post info graphics or educational content. YOU get to decide what TYPE of content you post. But they will help you hone in on your voice, the problems you solve, and making the sale.

* Chalene Johnson @chalenejohnson

* Rachel Turner @rachelturnercoach

* Rachel Bell @rachelbell

* Amanda Bucci @amandabucci

 

If you like the podcast, please leave a five star rating + a review! That's how other humans, just like you find The FitsPRO Podcast. And it's precisely how my message spreads. Thanks boo.

The FitsPRO Podcast episode seven is for literally anyone who listens to anything I have to say on any platform anywhere.

I love the idea of question and answer sessions because it's when the people get to hear what they REALLY want to hear. They quite literally get their questions answered by who they want them answered by. That's what goes down in today's episode.

Although I would have liked to be in a coffee shop with you, just sipping lattes and chatting about life, weights, the struggle bus, and dreams, this whole Q&A session via the inter-web will have to suffice for now. I hope you do want to have coffee someday, however.

So, I posted on IG a while back asking my audience what they wanted me to answer on the podcast.

The questions I received were great, so this made for a fun and hopefully informative episode on the FitsPRO.

Just to give you some background, we cover the following topics:

Food: go to snacks + struggles of traveling and diet

Fav blogs, books and experts

Blogs: 8 weeks out, T Nation

Books: Starting Strength, Catalyst athletics Programming, Ultimate MMA Conditioning, Wendler 531, The Juggernaut Method.

IG: @docjenfit @moveu_official @activeliferx @dr.jacob.harden @squatuniversity @strengthcaochtherapy

Certifications vs education for trainers (from the trainee and trainer perspective)

My view of Crossfit

The challenges of traveling (jet-lag, having a schedule [or lack there of], diet and exercise)

Comparison of diet and exercise

Tips for increasing pull up volume

Training age and programming necessary as training age increases

and more

Find out what I have to say about these topics in today's episode! I can get a little passionate sometimes. But hey, passion is good right?

Resources

Because this episode covers a wide array of topics, please click the links below to venture deeper into the topics that interest you most. :)

Travel

Business

Fitness

Personal

Nutrition

If you like the podcast, please leave a five star rating + a review! That's how other humans, just like you find The FitsPRO Podcast. And it's precisely how my message spreads. Thanks boo.

The FitsPRO Podcast episode six is for my fellow fitspros, biz owners or those who WANT to own their own business.

I never set out to be a business owner. In fact I prefer working on a team, behind the scenes. But here I am, four years deep with A LOT of lessons learned, and more to come.

Today I share my three most impactful questions I think every entrepreneur or aspiring entrepreneur needs to ask themselves....over and over and over again throughout their years of business.

These questions are 0% my own. I didn't make them up, they are not my ah-ha moments. I got them from books, mentors and courses.

I have read plenty of business books, I've taken all the courses, and while those things are great, I want to save you some time. Ask yourself these three questions TUH-DAY. Or set aside time to do so. Make it a priority because they are LITERALLY game changing questions.

You're going to need to be aware of your biggest fears and your biggest dreams and goals. Like I said, this will take time and I want you to ACTUALLY answer these. So if you can't answer them as you're listening to the podcast, that's fine. But block out an hour or two for you to dive into these questions.

The goal is to DIVE DEEP. To come up with REAL, possibly scary, but highly impactful answers. I am excited for you.

With all that said, go ahead and listen to episode number six of The FitsPRO Podcast and let me know what you come up with!

Resources

Books mentioned in the podcast. Questions came from both of these.

Essentialism

The Four Hour Work Week

If you don't know who you help or how you help them, then please please please consider filling out my Ideal Client Avatar Creator. And if you need further assistance, keep an eye out for when I open enrollment for Biz Talk Power Hour or my FitsPRO Foundations Biz course.

The FitsPRO Podcast episode five is not about fitness or business but a huge part of my life in 2018/2019. WORLD TRAVEL.

If you're looking for fitness tips today is not your podcast. If you're curious about what it took for Nate and I to pack our bags and make the world our home for a year then this is DEF the episode for you.

I am a bit long winded in this one because there is A LOT to cover when you plan to be a digital nomad. People make it seem like you just pack up, sell everything and take up. #notthecase.

In today's episode we cover:

* Types of travelers

* Accommodations

* Location decisions

* Timing of seasons (tourist and whether)

* Booking

* What to do with your things back home

* The logistics (vaccinations, visas and proof of departure)

 

Like I said, I ramble a bit in this one, but it's worth listening to if you are AT ALL curious about the "how" behind traveling the world for one year.

Grab your coffee or fold your laundry and listen to episode five of The FitsPRO Podcast.

Resources

I mention these websites in the podcast as ways to prepare for a year of world travel. These are helpful really for ANY international travel whether you're staying for three days or multiple years.

Accommodations

Airbnb

booking.com

Agoda.com

Logistics 

Centers for Disease Control

Visa info for Americans

Flight options

Rome2rio (travel routes)

Best Travel Credit Card: Chase Sapphire Reserve

Travel insurance (not mentioned in the podcast but totally should have). We got the highest option because we wanted to make sure all of our equipment, travel, and medical was covered.

If you like the podcast, please leave a five star rating + a review! That's how other humans, just like you find The FitsPRO Podcast. And it's precisely how my message spreads. Thanks boo.

The FitsPRO Podcast episode four is for trainers and trainees alike.

If you're into or have ever been into lifting weights, then you've likely had the desire to lift heavy.  You've seen a girl on insta woman-handle a barbell, or you have a client who finally made that transition from cardio bunny to the free-weights section and now it's time. She's ready to start moving some heavier weight around.

But let's be honest. It can be scary to approach a heavy barbell with confidence. It's not easy to keep your cool, and it takes TIME and practice.

We must make clear that lifting heavy is in fact a SKILL. You have to train your body (or your client's body) to handle the stress of lifting heavy weights.

Today is the day I make this easier for you. #winning.

In this episode of The FitsPRO Podcast, I share my three favorite tactics, tips, and methods to getting a client both comfortable and physically prepared to begin lifting heavy.

The first of the three methods is known as WAVELOADING.

Ya girl is not the creator of this. But I also don't know who is. So if YOU DO, puh-lease drop me a comment or email and I will give credit.

Waveloading is a great way to progressively load the body with heavier and heavier weight each phase. The lifter will experience more sets in heavier ranges each phase. It works like this.

Start at 10,8,6,10,8,6. for one phase (this could be 2-4 weeks)

Then drop main sets to 8,6,4,8,6,4

Then to 7,5,3,7,5,3

6,4,2,6,4,2

5,3,1,5,3,1

3,2,1,3,2,1

As far as loading goes, you want to keep weight ranges between first and last sets under 20 pounds for upper body and under 15 for upper body.

Note also that the second wave starts at the MIDDLE of the first phase. Take squats for example.

* 10 reps @135

* 8 reps @145

* 6 reps @150

* 10 reps @145

* 8 reps @150

* 6 reps @ 155

 

You can see that in the first set of waveloading, the only "heavy set" is going to be the 6. Both the weight and the number of "heavy sets" increases as the weeks and phases progress. The total volume decreases and the loads increase. The client or you, should be getting stronger + more comfortable being under heavier and heavier loads.

This is a great way to gradually introducing heavy lifts without just jumping into 1, 3, or even 5RMs.

Find out my other two methods and tips for introducing heavy lifting in today's episode!

Resources

I use all of these methods within my programming. If you're interested in either BBA or 1:1 services, please click-it-y-click the links below.

Look into 1:1 Training with Annie

Check out Built By Annie

If you like the podcast, please leave a five star rating + a review! That's how other humans, just like you find The FitsPRO Podcast. And it's precisely how my message spreads. Thanks boo.

The FitsPRO Podcast episode three is ALL ABOUT THE BIZ.

This one is for my entrepreneurs. Although this episode regards my first year of business, this is really great info for anyone who is dreaming of a business, has a side hustle or has been in business for years.

These 11 tips are applicable to anyone described above. They are essential to finding success, sanity, impact, and freedom. Which is why people start business.

Business is one of the most self-refining challenges of life if you happen choose that road. I know first hand what it's like to start with NOTHING. I mean zero percent, not a clue in the world what the hell I was doing. So far we're doing okay, and heading in the right direction.

I just want for you to believe that you can do this. But believing in you doesn't make things happen. Allowing you to learn from my mistakes + providing you with tools to succeed is how we make moves sister.

With that, I ask that you don't even listen to this episode if you don't intend to IMPLEMENT at least some of what I am sharing with you today. Which happens to be one of the 11 topics I cover. Don't waste your own time. But if you are serious and here to learn + implement, then I don't know what you're waiting for.

Grab your pen and paper, and dive in to episode three!

Resources

I mention in the podcast, favorite people and books. You can find those here.

Marie Forleo (B-School)

Hilary Rushford (Elegant Excellence)

The Four Hour Work Week

The Big Leap

Profit First

Essentialism

Get my Ideal Client Avatar Creator here

If you like the podcast, please leave a five star rating + a review! That's how other humans, just like you find The FitsPRO Podcast. And it's precisely how my message spreads. Thanks boo.

In episode number two I give you three things you can apply TUH-DAY in order to improve your strength training. And ideally get better results. This is an episode for trainers, AND trainees alike.

Anyone who uses weights as a way to improve their body from a physical and functional standpoint will benefit from this podcast.

I go in depth on tempo, consistency, and one other big tip for making the most of your time in the gym. Don't simply read "tempo" and "consistency" and snuff them off. Like I said, I go in depth and give examples of what I am talking about. It's worth the listen. #trust

Learn more + find out the last tip when you listen to episode two of The FitsPRO Podcast.

If you love the episode, please share it! You, my friend, are my microphone. If you haven't yet, don't forget to subscribe, rate, and review the podcast. It helps me and my message reach people who wouldn't find it otherwise.

Thanks, Let's do this!