This article discusses key findings from surveys of coaches and coaching clients during the COVID-19 pandemic. Coaches reported that clients are seeking a safe space to speak openly without judgment, receive encouragement to grow and explore new ideas, and gain empathy and tools to shift mindsets or patterns. Some clients want help creating something new, while others need acceptance and guidance. Effective coaching techniques discussed are using positive and negative emotional attractors to help clients face change, boost self-esteem, and break free of subconscious patterns through visualization exercises.

1. ISSUE 13
FUNK ROBERTS
FUNK ROBERTS
P
U
B
L
I
S
H
E
D
B
Y
How he transformed a rock-bottom business
How he transformed a rock-bottom business
into his
into his MOST SUCCESSFUL
MOST SUCCESSFUL revenue generator
revenue generator
PLUS!
Building Your
Confidence for
Better Success
EXERCISE IMMUNOLOGY
HITTING THE RESET BUTTON
INVESTING & CRYPTO 101
IN THIS ISSUE

2. INTRODUCTION
Contact: nestanews@nestacertified.com
Personal Trainer Magazine was created
with you in mind. You love fitness. You
feel rewarded when you help your clients
reach their goals. You love the active
lifestyle. And, you realize you can and
deserve to make a great living while
helping people add value to their lives.
For these reasons, PTM brings you the
perfect combination of science,
application, business and personal
development skills.
Regardless of your niche in the fitness
industry, you will find effective and easy-
to-understand methods for enhancing the
lives of others while you are personally
fulfilled.
We welcome your comments, questions
and critique of PTM. This is your
magazine. If you want to see something
featured, please let us know. If you’d like
to contribute, our editorial department
would like to hear from you.
NESTA and Spencer Institute
Scott Gaines
Mark Teahan
Michelle Adams
Suzan Askins
Elizabeth Carter
Aishwarya Kumbhojkar
PUBLISHING TEAM
2
INTRODUCTION

3. CONTENT
personal
trainer
magazine
WHAT TRAINERS NEED TO KNOW ABOUT
EXERCISE IMMUNOLOGY
FRESH COACH AND CLIENT PERSPECTIVES:
HITTING THE RESET BUTTON
FUNK ROBERTS: THE FITNESS INDUSTRY
PHEONIX
HOW TO ENTER THE NESTA GRADUATE
GIVEAWAY
HOW TO START INVESTING
SEO STRATEGIES TO GET MORE CLIENTS
CRYPTO 101
WHY YOUR MENTAL FITNESS MATTERS
QUESTIONS TO ASK YOURSELF IF YOU
WANT TO BECOME A PERSONAL TRAINER
WHY MEN AND WOMEN BURN FAT
DIFFERENTLY
TIPS FOR PLANNING CLASS
CHOREOGRAPHY
IMPROVING CONFIDENCE FOR BETTER
SUCCESS IN BUSINESS
10 STRATEGIES FOR BETTER BRAIN HEALTH
4-5
6-7
9-14
15
17
18
20-22
23-25
27-29
31-35
37-38
40-41
43-44
3
CONTENT

4. personal
trainer
magazine
known as "non-specific") protects the body without
distinguishing one threat from another. This includes
barriers such as epithelia which lines and covers the body
(e.g., the epidermis of the skin, mucous membranes of the
respiratory, digestive, and reproductive tracts), and
specialized cells (phagocytes, natural killer cells), proteins
(interferon, complement) and physiological processes (fever
and inflammation).
Adaptive immunity (also known as "acquired" or "specific"
immunity) will respond to a specific infection such as a virus
(e.g., the flu, COVID-19) and make specialized immune
cells designed to neutralize and kill that specific virus. There
are both cellular and humoral components. Cell-mediated
immunity consists of specialized lymphocytes known as T-
cells, which kill already infected cells. Humoral immunity
("humoral" meaning relating to bodily fluids) consists of B-
lymphocytes that create specialized proteins known as
antibodies found in the blood plasma.
The impact that exercise will have on the immune system is
dependent on the exercise intensity and volume. For
example, one of the most studied areas in exercise
immunology is the effect of exercise on upper respiratory
tract infections (URTIs). In the case of URTIs, exercise can
have positive and negative effects. Individuals who
participate in regular moderate exercise have been found to
be at a lower risk of URTIs. However, the risk of a URTI
increases in individuals who engage in intense and/or long-
4
exercise are essential to optimize an
individual's defenses.
The immune system is incredibly
complex, and this article is intended to
introduce some basic concepts
pertaining to exercise and one's
susceptibility to infections.
Humans are continually exposed to
many infectious agents such as
viruses, bacteria, fungi, protozoans,
and parasites, all of which could make
one ill. The immune system's job is first
to prevent the entry of these infectious
agents and second, if they can get past
our natural barriers, to neutralize the
threat.
Exercise immunology is the emerging field of how exercise
affects the immune system, with most of the research having
been done in the past 25 years. With a global pandemic that
has dramatically reshaped our lives, it is essential for fitness
professionals to understand the basics of the immune
system. Well-educated trainers should train and educate
their clients in such a way as to strengthen and not
compromise their immune system. While this does not
guarantee that their client does not get sick, proper diet and
The two main branches of the immune system are innate
immunity and adaptive immunity. Innate immunity (also
duration exercise. The risk of infection in these high-
intensity athletes can be higher than that of a sedentary
individual. This is represented by a J-shaped curve.
EXERCISE IMMUNOLOGY
EXERCISE IMMUNOLOGY
W H A T T R A I N E R S S H O U L D U N D E R S T A N D A B O U T

5. personal
trainer
magazine
hour post-exercise. For
example, one study was
performed on eight well-
trained cyclists who
exercised for two hours
at 75% of their VO2 max.
In this study, antibody
production dropped 50-
65% for one hour after
exercise.
Other studies have
shown similar decreases
in the cellular branch of
the adaptive immune
system. Specifically,
prolonged exercise (i.e.,
greater than 90 minutes)
5
has a temporary depressive effect on the immune system.
This is seen by a decrease in levels of B-cells and T-cells
as well as a decrease in natural killer cell activity. This is
common for athletes such as marathon runners, where
immunosuppression would last for up to six hours.
Taking together the suppression in both humoral and
cellular immunity immediately post-exercise has lead to the
"Open Window Theory". This theory states that your
immune system is transitorily suppressed for several hours
after an intense bout of exercise. This gives any
opportunistic bacterial or virus the chance to get a foothold
leading to infection.
and increased exposure to pathogens, an athlete's
susceptibility to infection can increase.
In summary, multiple variables can affect an individual's
immune system. Moderate exercise has been shown to
boost the immune system, while high-intensity/long-duration
exercise has a temporary depressive effect. As fitness
professionals, we must be aware of the benefits and risks of
exercise and how to program appropriately to optimize our
clients' health.
Sources:
Exercise Physiology: Theory and Application to Fitness and Performance. S.K. Powers and E.T.
Howley. 10th edition. McGraw Hill publishers.
Exercise Physiology: Nutrition, Energy, and Human Performance. W.D. McArdle, F.I. Catch and V.L.
Catch. 7th edition. Lippincott Williams & Wilkins publishers.
Scott Gaines, NESTA Director and Senior Vice President
It is thought that regular 20–40 min of exercise at 40–60%
VO2 max is sufficient to reduce the risk of URTI by up to
67%.
Heavy intense exercise can transiently suppress immune
function up to three hours post-exercise. Many studies
demonstrate that after an intense bout of exercise, the
humoral branch of adaptive immunity and, specifically,
antibody production is transiently suppressed at least one-
possible mechanisms for this temporary suppression in
immune function after exercise is the elevation of several
stress hormones. These include the adrenal hormones of
cortisol (secreted by the adrenal cortex), epinephrine, and
norepinephrine (both secreted by the adrenal medulla),
which are known to be immunosuppressive. Additionally, an
increase in body temperature as occurs during exercise
may also play a role in immunosuppression. In addition to
other common factors such as lack of sleep, mental stress,

6. personal
trainer
magazine
The International Coaching Federation (ICF) did no less
than 3 membership surveys in2020, mining for information
from Coaches during the pandemic. It became a common
response within a chaotic period, everyone wanted to know
how others were shifting around during the first waves of
COVID. Still, there was a fair amount of Coach training
discussed, mostly for how the industry would rise to meet
the challenges of coaching during a time when we needed it
most but were least able to provide it.
Transparent organizations survey their graduates and
students regularly. We recently asked for feedback from our
graduates regarding what the Coach feels clients are
looking for. The responses were fairly similar in tone, with
most Coaches believing that clients are looking for a coach
that provides a safe place for them to speak their truths, for
their voice to be heard, and for the space to brainstorm new
ideas. They want to be able to give voice to their
ideas/desires that they are timid to share anywhere else.
Clients are seeking encouragement, from the coach, to live,
grow, and explore. A client wants their coach to be able to
identify patterns in their life that they may not be able to
see. A client also desires empathy for their experience and
tools for them to shift their mindset or other patterns. All
great and well, correct?
But there is more. We also found that Coaches see some
clients as those seeking connections, permission, and
guidance to create something new. Others see a client as
someone who is looking for their coach to provide
acceptance, guidance, and a nurturing, caring spirit when
they interact together.
Key Skills Used in Holistic Coaching
Positive Emotional Attractors and Negative Emotional
Attractors (PEA & NEA) are both powerful ways to help
clients face change and the self-esteem struggles that some
clients have. Using PEA and NEA, our clients can identify
what attractors are regularly coming into their lives. The
summoning of one's PEA and NEA turns out to be an
excellent self-awareness technique. When done properly,
clients realize those lesser-known (subconscious) NEA
going through their minds. To break clients free of this old
pattern, we might also try doing some visualization so that
the client can see what a holistic lifestyle looks like.
Regulatory Focus Theory
Understanding promotion focus and prevention focus allows
a Coach to listen for clues as to what path our client is
traveling. This skill set allows Coaches to connect with
clients where they feel most comfortable, not pushing them
on a promotion path when they desire a prevention focus.
This skill is mastered by asking powerful questions;
sometimes the motivation for these Coach questions is only
fully realized by the client in hindsight. Regardless, if this is
the case, congratulations! You have been able to influence
considerable positive focus that is spreading into your
client's conscious thoughts.
Get Comfortable Talking About The Ideal Self vs
Ought Self
This theory can be powerful to share with clients. Clients
are seeking validation for their feelings and an
understanding of why they want something different than
the people around them (family, friends, work colleagues).
Learning about the ideal vs ought concept will comfort a
client who may have conflicted their whole life, not realizing
they were living an ought life for someone else's vision,
dreams, and goals.
Holistic Coaching Dynamics
Clients will come to us for anything from eliminating brain
fog and having more energy to simply wanting to live a
more vibrant life. What's pretty great about any goal your
client has, it will be largely determined and achieved by the
client. The client is the party who will need to embrace the
holistic system of nutrition, physical movement, mindset,
6
FRESH COACH AND CLIENT PERSPECTIVES:
FRESH COACH AND CLIENT PERSPECTIVES:
FRESH COACH AND CLIENT PERSPECTIVES:
Hitting
Hitting the
the Reset
Reset Button
Button

7. might also see how powerful improving self-confidence can
be in the coaching process of transformation.
A coach embodies a multitude of skills to provide a safe,
encouraging, space for the client to expand and create new
shifts in their life. The more skills used in a session, the
greater the likelihood of positive client outcomes. When
everything goes well, we create an enjoyable,
transformative experience. Furthermore, when Coaches
share experiences in research studies, we can all benefit
from the interpretation of the results, however, in the end, it
is our client who benefits the most. Better Coaches, better
client experiences.
personal
trainer
magazine
and spirituality. A Coach might help clients decompress with
breathwork, meditation, stress release goals; Similarly, a
Coach could lead the client through yoga postures to
address physical, mental, and spiritual needs. Nutritionally,
after assessing where the client is on their food journey, we
could discuss the process of eliminating processed foods
and seeking healthy, whole nutrient-dense foods that
support the human body.
The Coach's Presence - Expressions of Your Skills
There are many expectations and typical behaviors for a
coach to embody when working with the client. Before
meeting with a client, the coach needs to clear out their
channel (meditations, breathwork), creating a clear space to
work with the client. The practice of clearing out allows the
Coach to be mindful and actively listen, without being
distracted by the stories of our own lives.
When we can actively listen, we can respond in the
moment. Active listening also allows for our intuition to
almost seem more clear with the added focus we have
deliberately set in motion; this will allow for probative
questions that tune into the needs of the client while
clarifying with has already been shared. We have said it
before - it's a checkpoint, a sort-of summary. Recognizing
positive and negative emotions, as well as energy shifts,
with a warm, calming spirit can take experience but when it
occurs, it is quite powerful and Coaches will see how much
this helps their clients open up and reveal their truths from
within.
As a coach we must reflect back to the client what I hear, so
they can confirm we are hearing them, we understand the
information and they can correct anything not fully
understood or clearly defined. Reflection allows clients the
opportunity to see their thoughts in a new light, from a new
perspective, rather than only listening to and shaping their
self-talk.
Lastly, the Coach's presence includes an expectation to
harness client energy so that listening, feeling, and
expressing compassion results in a relaxed, calm, and
satisfied client. We can be strategic about inching a client
toward triggering stories/feelings/emotions, but when
possible, we want to not embody the emotional energy that
also comes with challenges or the hard work of making
behavior changes. When a client hires a coach, they are
looking for someone to reflect their successes to them, and
praise them for their strengths. We call this celebrating
client successes and appreciative inquiry (AI). These
affirmations help rebuild the client’s confidence. When we
realize how often – and how many – of our clients struggle
with change due to uncontrolled self-esteem concerns, we
You can learn more about becoming a Certified Holistic
Nutrition Coach by heading to SpencerInstitute.com
7
Mark Teahan, Director of The Spencer Institute

8. personal
trainer
magazine
8

9. personal
trainer
magazine
plyometrics, sprints, and conditioning finishers with all the
other players--even his opponents. It was all about getting
bigger and better performance; he wanted to be the best,
and if that meant putting in the extra effort, that’s what he
would do.
By this time, Funk was the go-to person for nutrition and
fitness. He was the one guy that if you wanted to be jacked,
you asked him how to get there. Straying from the tall, lanky
body type common of most volleyball players--Funk came in
at a shredded 5’11” and knew exactly what to do. It was his
future as a fitness coach and trainer slowly being etched
into his life.
Retirement & the Rise of PT and Bootcamps
At the age of 30, Funk was done with his days of volleying,
bumping, and spiking and decided it was time for a change.
He retired from professional beach volleyball and entered
the corporate world and family life.
Funk started personal training part-time as a side gig but
quickly realized that one-on-one training was not for him. He
hated it--and even that was an understatement. While he
learned a lot and honed his training skills doing one-on-one
sessions with clients, that line of work wasn’t for him. It
helped him understand the type of people he wanted to train
and the type of people he didn’t want to train, and it helped
Funk realize that he wanted to reach more people at once.
His knowledge and skills were designed for the masses.
9
A FITNESS INDUSTRY
A FITNESS INDUSTRY
PHOENIX
PHOENIX
In The Beginning, There Was Funk...Teenage Years
As teenagers, we always have those couple of people that
we look up to. People whom we admire and strive to be like.
That we put our hearts towards and look up to no matter the
circumstance.
For Funk Roberts, those people were bodybuilders--the big,
burly, chiseled men that spend every waking hour dedicated
to achieving maximum strength and muscular definition. It’s
a tough sport to be in and it pushes your body to the
extreme, but the rewards speak for themselves.
The younger years of Funk’s life were spent idolizing the
biggest names in the bodybuilding community--Arnold
Schwarzenegger, Lee Haney, Flex Wheeler, Lee Labrada,
Sergio Olivia, and so many more. Even though Funk was
heavily involved in sports throughout his teenage years--
football, basketball, baseball, hockey, volleyball, and others-
-he was always enthralled with bodybuilding. The fitness
world was something Funk wanted to be part of and he was
going to do whatever it took to get there.
Some of the popular magazines we know today--Muscle &
Fitness, Flex Magazine, and others--were staples in his
reading repertoire and set the stage for his desire to enter
that world, too. And by the ripe age of 11, Funk had made
his own home gym. With a set of Joe Weider dumbbells and
a bench, he cracked the whip and was well on his way to
living out his dream.
Pro Beach Volleyball
Enter the late 80s and 90s and Funk’s focus was no longer
the bodybuilding community--it was about beach volleyball.
He earned his rank as a professional beach volleyball
player and was granted the opportunity to travel all over the
world playing for all of the major beach volleyball
organizations. As a high-level athlete, you have to be on top
of your game at all times. For Funk, that meant training,
fitness, nutrition, and strength and conditioning were always
at the forefront of his mind. You live, eat, and breathe
training and you do whatever necessary to prepare your
body--mentally and physically.
Whereas other athletes were done when training or a game
was over, Funk was that one teammate that would run

10. personal
trainer
magazine
In the mid-2000s, the rise of UFC, MMA, and other martial
arts took the fitness scene by storm. And it was nothing
short of spectacular for what was to come for Funk. He was
reintroduced to Muay Thai and MMA training, and he found
an interest that he never knew existed. Over the next few
years, this training fueled a passion for martial arts and
combat sports training, which soon developed into a
certification in MMA Strength and Conditioning.
For Funk’s training and coaching career, this was a huge
game-changer.
The NESTA MMACA (MMA Conditioning Association)
certification was perhaps one of the best things Funk could
do to further his career as one of the top strength and
conditioning coaches, and it earned him a top spot among
MMA athletes worldwide. It was through the knowledge he
gained with this certification that he was able to keep
himself and his clients in incredible fight shape. He started
to implement everything he learned through the MMACA
certification to train some of the baddest fighters in the
game.
Thailand & the Birth of FunkMMA.com
In 2009, Funk took things to a whole new level with MMA
and trained at one of Thailand’s most renowned fight gyms,
Tiger Muay Thai Training Camp in Phuket. You know how
people have their "AHA! moment"? For Funk, this was it--
and it was about to birth something out of this world.
A lot of the people at this camp were MMA fighters training
hardcore for their standup (Muay Thai) but still stuck in the
old-school bodybuilding style workouts for strength and
conditioning. And when you need to be in the best shape of
your life to compete against some of the best MMA fighters
out there, bodybuilding workouts aren’t going to cut it. Every
single facet of your body has to be on point--not just your
muscular strength.
During his stay at Tiger Muay Thai, Funk had the
opportunity to conduct a seminar for more than 30 fighters
on the importance of well-rounded strength and conditioning
training program and the importance of “doing it right” to
improve all physical attributes needed for a fighter--strength,
muscular endurance, explosive power, cardio, core
strength, mobility, flexibility, and speed and agility. They’re
all pieces of the MMA puzzle that you’re not going to get
from conventional style strength and conditioning workouts.
But that’s what Funk was able to do. He harnessed his love
for coaching and took his knowledge to support other MMA
flighters in doing what they love and giving them the
knowledge and skills to train on an entirely new level with
an entirely new set of tools.
10
masses. That’s when he launched one of the first Bootcamp
programs in Toronto, Ontario. At that time, group training
programs were few and far between, which meant Funk had
one of the biggest opportunities to cash in on. He went full
steam ahead and made a name for himself. These weekly
beach boot camps were a total hit, drawing in more than
100 people on any given session. And while you think that
would be amazing (which it totally was), there was one
problem--it was a lot of work. He was lugging loads of
equipment in his truck back and forth to the beach. Between
all the travel time and setup and take down, it was
exhausting! It was a repetitive cycle of set-up, train for one
hour, collect payments, pack up, and go home. So, you can
imagine that while you’re helping a lot of people, the ROI
might not be worth it.
But for this part of his career, Funk obtained a whole new
set of skills--that of group fitness coaching. And from this
point out, he continued to work and hone his skills on
training in a group setting.
Intro to Online Fitness

11. personal
trainer
magazine
11

12. personal
trainer
magazine
With this newfound knowledge and practical application of
what Funk learned from his MMACA certification, along with
the ability to implement it on a global level, there was a
decision made that would become the pinnacle of Funk’s
success. From this, Funk MMA was born.
Little did he know that it would soon become the #1
resource for fighters around the world, harboring the best
information on strength and conditioning workouts for all
fighters--MMA, martial arts, combat fighters, and athletes.
From Corporate to Online Fitness Coach and Trainer
After years of putting out free content, blogging, posting
YouTube videos, and working like a dog to make a name for
himself as the go-to strength and conditioning coach for
fighters, 2015 took a little bit of a different turn than
expected.
It was time for Funk to leave the corporate 6-figure
management job and launch his online fitness business full-
time. It required his full attention and with the heart and
passion to back it up, it would take off big time.
All of this to his wife’s surprise. Funk kept it a secret until he
got home and told her, “I just quit my job to go FULL time
online.” The reaction from her was obviously concerning,
but with his passion and dedication, she was behind him
100%.
The only road bump? Funk had ZERO knowledge on how to
start. But like any other business owner, he figured out how.
There was an uphill battle in the beginning. Funk had to
learn how to build a website, how to conduct email
marketing, social media, program design, sales copy, and
every other factor involved in running a business. It was a
lot of stress, a lot of feeling overwhelmed, and a whole lot of
sleepless nights, but it would soon pay off. Like any
newcomer to the scene would do, Funk turned to the guys
who had already built successful online businesses. He
called on their skills and knowledge for guidance and with
their guidance he finally launched his very first program.
Funk-Flex MMA Strength and Conditioning blew up as Funk
had never dreamed of. Within the first week of launching,
the program had pulled in over $100K.
Everything he had learned in his MMACA program was
taking shape and finally paying off.
And if that wasn’t enough, Funk took it up a notch again.
Recognizing the need to hit on other aspects that weren’t
included in his program, he added a NESTA Fitness
Nutrition and NESTA Core Conditioning Specialist to his
roster of certifications and set out to beef up his online
coaching and training programs. The launch of his Core
Training Program for Fighters and Nutrition for Fighters was
a massive hit.
Birth of Metabolic Training
With the rise of FunkMMA and the other programs Funk
successfully launched, things started to transition in a new
direction--metabolic training. Most of us are familiar with
HIIT, but it’s still not top of the training priority list. But for
Funk, it continually ranks first. High-intensity metabolic
training was what Funk really developed a passion for. It
was a style of training that maximized results and gave
people exactly what they wanted.
After becoming a Certified Metabolic Trainer, Funk
launched a series of workouts that really elevated the Funk
Roberts brand to the next level. It was the start of a new
chapter for his brand with programs that would be used by
renowned trainers, coaches, and gyms across the globe.
So, with the growing success of his online business, the
natural course of action was to develop that into a
membership website.
The Membership Debacle
With passion and dedication for helping people achieve the
best results possible, Funk knew there had to be a middle
ground between working 24/7 and achieving passive
income. He soon realized that growing his business to
become a recurring source of revenue was the only way to
go, much like gyms do with their membership fees.
Funk followed the advice he was given by other successful
online fitness gurus on “how to grow your membership
website” and used their tactics to a T. The only problem was
that a lot of their tactics were far from ethical. For example,
the program would sell itself for a small fee and customers
would receive a 14-day free trial. But after this trial period
12

13. personal
trainer
magazine
ended, memberships would renew for $47 per month. Just
as he’d been told, it worked like a charm. Funk was raking
in cash left, right, and center.
Just as any business owner dreads, things took a turn for
the worse when members realized that they’d been charged
for months on end without even realizing it. Funk
acknowledged that this approach to business was unethical.
All of the money cashed in from his membership site
needed to be returned, refunded, and the memberships
were canceled. All of this work had been turned to dust; the
name Funk Roberts was tarnished; and worst of all, he was
broke, stressed, and slipped into a nasty bout of
depression. Everything he had worked for was gone.
Like A Phoenix Rising From The Ashes – Over 40 Alpha
As the old story goes, there’s always a happy ending
(eventually).
After trying to grow his business back and reclaiming his
name in people’s good books, Funk realized that his
mindset needed to change. He needed to learn how to run
an ethical business where clients wanted to be part of his
Funk Army. But then disaster struck. Early 2018 saw Funk
lying on his deathbed from a condition known as Crypto-
Organizing Pneumonia--a rare lung condition where the
small airways (bronchioles), the tiny air-exchange sacs
(alveoli), and the walls of small bronchi become inflamed
and clogged with connective tissue. Despite being in
amazing shape physically, Funk's was slowly killing him
from the inside out.
This wasn’t the end of Funk. A diagnosis, operation, and a
whole slew of drugs put Funk on the road to recovery. But
the whole time that Funk was recovering, the drugs were
killing the hormone that made him a man--testosterone.
Funk switched gears and started to test a program he had
been working on for men over forty meant to help increase
testosterone levels while getting into incredible shape.
Because this was something Funk struggled with in the
past, he knew exactly what men were dealing with and how
to fix it.
This gave Funk an opportunity to start fresh. Creating a new
program, launching a membership website with a more
ethical approach, and focusing on his member’s results,
coaching and supporting, and putting less energy into
getting people to join his program resulted in a complete
180 for his business.
At 52, Funk can talk the language these men understand
while educating, coaching, and training through a series of
follow-along workout videos that correspond with each
13
program. The shift to a more results-driven membership
model skyrocketed his Over 40 Alpha brotherhood to over
10K paying members, bringing in an additional 30 members
daily and thousands upon thousands of life-changing
stories.
Instead of being an online marketer like most online
trainers, Funk is truly using his coaching knowledge and
training skills to guide men through their own journey. He
hosts live weekly coaching calls, provides 24 months of
programming and follow-along workouts, and engages in
support groups on Facebook.
He’s transformed a once rock-bottom business into one of
the most successful online businesses helping men over 40
completely transform their lives.
Growth of an Empire
While the growth of the Funk Roberts brand has been a
long and sometimes challenging journey, the growth of his
empire couldn’t have been done alone. It’s taken years of
sweat and hard work, but with a successful 7-figure
business that continues to grow, Funk Roberts Fitness is
now proud to be the workplace of more than 20 amazing
employees and contractors that help this machine run. From
web development, customer service reps, and fitness app
managers to graphic designers, videographers, content
writers, and membership managers, the entire team is what
makes Funk Roberts what it is.
He has an incredible and dedicated group of people behind
him that truly have a passion for this.

14. The Revenue House
As a result of the success and continued growth of Funk
Roberts Fitness Inc. and the results that his members
continue to get, Funk has become their trusted source for all
things male health and fitness.
He has launched a super successful Funk Supplements
line, which is well on its way to becoming another 7-figure
business. And then there's Funk Equipment that offers a
huge lineup of fitness gear, from resistance bands and
rollers, to weighted vests and other strength equipment.
It’s truly an ecosystem that could not thrive if Funk hadn't
turned his attention to helping people get results because
truly, the goal of being a trainer and a coach is to help
people get results. When you can change people’s lives and
give them the results they’re looking for while providing full
support along the way, you will have lifetime fans and a ton
of sustainable revenue.
That’s the Funk Roberts Fitness Inc. way.
personal
trainer
magazine
14
@funkrobertsfitness
www.facebook.com/funkroberts
www.over40workoutchallenge.com

15. Takeyourpicturewithyournewcertificate
PostitonyourInstagramaccount
Tagyourpostwithallthree:#nestacertified#nestagiveaway
@nestacertified
WewillfeatureyourInstagrampostonourwebsite,andyouwillbe
notifiedthroughInstagram.Thecashprizewillbedeliveredtothe
winnerwithin1-2weeksfromthedrawingdate.NOTE:Ifthewinner
livesoutsideoftheU.S.,theCASH(USD)prizewillbesentthrough
eitherZelleorPayPal.
OnlyoneInstagrampostpercertificate
Thelastdatetoenteristhe28thofeachmonthat12NOONPST.
WIN $200 CASH !
Just Share Your Certification on Instagram
Just Share Your Certification on Instagram
2
1
3
4
5
WIN $200 CASH !
@lisamariejeanpierre | Winner 11/28/2020 @laserfocusathl | Winner 12/28/2020 @Myriamsaga | Winner 1/28/2021 @Serenafitonline | Winner 2/28/2021
@QUALITY_OF_LIFE_TRAINING | Winner 6/28/2021
@Mssamanthamarie | Winner 5/28/2021
@dpelite_personaltraining | Winner 4/29/2021
@Taradise._ | Winner 3/29/2021
CLICK HERE TO LEARN MORE!
personal
trainer
magazine
15

16. personal
trainer
magazine
16

17. personal
trainer
magazine
Play the long game
Since most assets take years to sufficiently grow in value,
it’s almost always best to keep your money invested over
the long term. For example, in the stock market, many
people will completely ignore the day-to-day fluctuations of
stocks and instead focus on a period of months to years.
Diversification
Another key concept to be familiar with when investing is
diversification. Diversification is a way of spreading your risk
around by buying many different assets. By investing in a
number of different assets, you will protect yourself in case
one asset goes south. Diversification is essentially “not
putting all your eggs in one basket”.
Tax planning
When you make a successful investment and sell your
asset at a profit, you will be required to pay taxes on that
gain. Due to this, it is important to take taxes into
consideration when investing in order to pay as little as
possible.
Starting to invest when you never have is very similar to
going to the gym for the very first time. At first, it’s a little bit
intimidating because you don’t know what any of the
machines are for, how to use them, or how much weight
you can handle. However, after some time passes you get
into a comfortable workout routine and get more familiar
with the weights and movements.
Investing is the same way. At first, you have no idea what
the benefits of different assets are, which ones are best for
you, or how much money to invest. However, over time this
uncertainty fades and you get more comfortable with what
you’re doing.
Here are a few of the basic elements that you need to know
if you want to start investing when you never have.
Risk tolerance
Investing is a constant tug of war between risk and reward.
The more risk that you are willing to take on, the higher your
potential return will be. On the flip side, the less risk you
take, the lower your potential return will be.
For example, cryptocurrencies are considered very risky
because their prices can rise and fall by 10-20% in a day. If
you invest in them then you can make a lot of money in one
day but you can lose money just as quickly. On the other
hand, bonds are considered very safe because their prices
do not fluctuate much. With these, you can expect to never
lose a lot of money but will also never make a lot either.
Time horizon
When you make an investment, you are essentially betting
that an asset will increase in value over time. It’s rare for
anything to dramatically increase in value over time and the
process usually takes months to years. Due to this, you will
usually need to keep your money invested for quite some
time.
The length of time that you are comfortable keeping your
money invested is referred to your time horizon. Usually, the
longer you have money invested the better. This brings us
to our next point.
17
INVESTING
INVESTING
INVESTING
H O W T O
S T A R T

18. personal
trainer
magazine
facilitate their purchasing decision, thus ultimately helping
you make more sales in your business.
Take advantage of social media
Social media is one of the fastest, reliable, and
comprehensive SEO strategies used today. Many
consumers or clients are turning into social networks to
engage with various brands and businesses. The majority of
people turn to Facebook, TwitTer, and Instagram when
searching for interesting content or looking for a particular
product or service. This shows that social networks provide
an excellent opportunity to attract more clients, reach new
audiences and create a lasting relationship with clients.
Get regular reviews
Getting clients to review your business and the services you
offer is vital in optimizing the search results and attracts
more customers to buy from you. Thus, it’s crucial to ask for
a review after closing a sale and responding to the existing
reviews professionally. It would help if you also addressed
any complaints from the clients calmly, quickly, and
professionally. It’s also important to thank reviewers while
encouraging positive testimonials and reviews from satisfied
customers. It’s always essential to remember to be
professional while engaging with clients online, which will
ultimately improve your brand reputation and credibility.
Having an effective SEO strategy is vital for reaching new
clients, building brand awareness, and helping you gain
more visibility on the search results. An SEO strategy
entails understanding what your clients are searching for on
the various digital platforms and the content they find
relevant and engaging. Working towards getting to know
what clients need and developing the best SEO strategies
will help you attract new clients, convert more, and increase
sales in your business. Below are some of the basic SEO
strategies to get more client
Create a business profile/ Google my business account
Optimizing your business profile or Google listing is one of
the most effective ways to increase Google search results
and high ranking on Google maps. You need to have a
Google my business account to rank higher and optimize
your Google listing. Once you create and add all the
information required in the Google my business account, all
the information will be automatically added to your business
profile. The information in your business profile will appear
on the Google search knowledge panel, Google maps, and
the Google search local results. Creating a business profile
will help you attract more clients and increase sales in your
business.
Use the right keywords
Finding the right keywords for your website is vital in
attracting more clients, increasing traffic, and ranking your
website higher in the search engines. It would help if you
used keywords that flow naturally in your website. You
should also use alternative keywords or mix and match to
gain more visibility. It’s vital to use keywords that specifically
provide relevant information about your business, brand,
and products or services you offer to clients. It would help if
you also used keyword phrases or long-tail keywords
specific to your product or brand. Using the relevant
keywords will help your clients find your business or
products when searching for something specific and local.
Create high-quality content
Creating unique content while combining it with the right
keywords will help you gain more clients and convert
prospects. Creating quality content on your website is a
great resource you can utilize to reach new potential clients.
When prospective clients search for information about a
product or service, they will come across your high-quality
web pages, blogs or social media post which will answer
their question. A great social media post or blog will
18
PLANNING
SEO STRATEGIES
TO GET MORE CLIENTS
TO GET MORE CLIENTS

19. Click here to learn more
15
personal
trainer
magazine
19
Grow Your Local Small Business or Online Business with
Grow Your Local Small Business or Online Business with
Fast, Effective Search Engine Optimization (SEO)
Fast, Effective Search Engine Optimization (SEO)
HOW MANY CLICKS AND
HOW MANY CLICKS AND HOW MUCH MONEY
HOW MUCH MONEY
ARE YOU LOSING EVERYDAY?
ARE YOU LOSING EVERYDAY?

20. personal
trainer
magazine
the crypto exchanges exist to connect multiple exchanges
and offer access to the crypto market and competitive
prices for traders. The exchanges serve brokerage firms
primarily for cryptocurrencies with a transaction fee involved
in buying and selling. An adequate crypto exchange can
play an important role and can make or break the deal.
Some of the best crypto exchanges that offer low fees and
good customer service are the voyager app, Kraken and
Binance.
Voyager connects the individual to more than a dozen
crypto exchanges for 50 plus digital currencies to build a
diverse crypto portfolio without the need for managing
multiple accounts. Even the assets in your Voyager account
can earn an interest of up to 9% APY on stable coins and
6.25% on Bitcoin. Binance, another platform, is a suitable
option for beginners as it has a security Asset Fund for
users to prevent theft of funds. It only charges 0.1% flat
trading fees for most transactions and has a credit card
brokerage service to facilitate purchases further.option for
beginners as it has a security Asset Fund for users to
prevent theft of funds. It only charges 0.1% flat trading fees
for most transactions and has a credit card brokerage
service to facilitate purchases further.
While deciding to choose the cryptocurrency exchange
platform, some benchmarks should be taken into account.
Customer service is an essential aspect as transparency
and good communication are vital for success. Other factors
include region covered and security as it is recommended to
choose a platform nearby due to the differences in policies
between different areas. Security is one of the most critical
components as it incorporates the users' personal data,
protection of users' funds, and the number of servers
worldwide. The greater the servers, the lower the probability
of platforming falling prey to an attack.
Cryptocurrencies can also be purchased directly from
individuals who hold them. However, this requires a way to
store the cryptocurrency, which is usually stored in a crypto
wallet- software that keeps the private and public keys that
connect investors to the blockchain where the
cryptocurrency exists. Wallets such as digital or online
wallets enable the investor to access the cryptocurrency on
the blockchain using public and private keys required for
transactions.
While investing in cryptocurrency, another question that
arises is the portion of the portfolio that should be allocated
to the cryptocurrencies. Investors often get gluttonous and
make irrational and unprofitable decisions. Therefore, it is
recommended to invest a tiny portion of the portfolio,
between 5%-10%. Investors need to exercise caution as
there is risk associated with the investment opportunity.
20
17
101
101
101
Cryptocurrency is essentially a digital or virtual currency that
can be used for the purchase of goods & services. The
vision behind their creation is to replace conventional
currencies which are considered by some to have become
redundant in the current era. They are secured by
cryptography, which makes them secure and almost
impossible for fake currencies to be made. Primarily, the
various cryptocurrencies you see in the market are
decentralized networks based on blockchain technology.
The distinctive feature of all cryptocurrencies, in general, is
that they are not issued by any central authority, which
protects them from third-party manipulation.
Furthermore, like other traditional fiat currencies, crypto has
a relative value compared to others and is wildly volatile. As
we can see, during the 12m month period ending on the 1st
May 2021, the value of Bitcoin rocketed roughly from
$9,000 to about $57,000 per BTC. Till now, Bitcoin has
been the most popular and widely acceptable
cryptocurrency and has outperformed more traditional
investments, including gold and S&P 500, over the past few
months. The rapid increase in demand for digital currency
raises questions such as "how to invest in bitcoin?"

21. An individual should consider their risk tolerance or
understand their emotional response to financial losses. For
risk-averse people, investing a high proportion in crypto is
not suggested. Nevertheless, proper research and carefully
timing the markets can help in reducing the risk associated
with crypto trading.
Once the portion of the portfolio has been decided, the next
step is to choose the correct currency from thousands of
cryptocurrencies to invest in. To make this choice, it is
imperative to understand the function of cryptocurrencies as
both a medium of exchange and the investment or its value-
added benefits.
The starting point to make a rational decision would be to
check the market cap and supply limit as they directly
impact crypto’s price. An improvement in the market cap
brings the cryptocurrency into the limelight and makes it
more captivating. Consequently, it drives people to invest in
a particular coin, increasing its demand, as well as price,
and more significant profit for the coin’s developers. For
instance, Bitcoin has a supply of 21 million coins,
respectively. Bitcoin’s scarce supply makes it appealing and
the results can be seen by its exceptional rise in value over
the years. However, in reality, Ethereum has been
undergoing a steady and demonstrated a steeper rise in
price than Bitcoin in the past few months as shown below.
somewhat refined version of HODL (where you average into
and out of positions). Nevertheless, as one progresses in
their crypto journey, they would want to deal efficiently. As a
result, it's understandable for even the most rookie crypto
investor to ease into trading right away. The bottom line is
that HODL might be the best strategy for inexperienced
investors. Still, trading is necessary as it teaches multiple
skills that ensure that the investor finds success with both
short and long-term investments. Trading is a slightly
nuanced strategy as it accounts for the reality of things, i.e.,
crypto market into a bull market. Hence, the better option is
to balance crypto that you want to hold and trade.
The advancement in the crypto world is accompanied by
new and innovative incidents in crimes, frauds, and scams,
bringing into question "how to avoid scammers." Increasing
awareness discussing various scams always equips the
investor to identify scams and protect themselves from
them.
One of the most common scams is the Pyramid scheme
(Ponzi), where scammers develop a foolproof investment
scheme. In cryptocurrencies, these scammers work by
decorating their crypto token to look like it has excellent
potential and provides the best value for money. They aim
to attract and succeed in getting novice investors who are
chasing quick money. Once they've gotten their hands on
these investors, they utilize them to entice their families and
friends to join them in the investment game in exchange for
a reward. In cryptocurrency, this usually entails receiving
extra coins of the same token they have already invested in
as a reward. With more money coming in from new
investors, the older investors, or the original investors in the
program, who brought the people in, get paid a nominal
commission. These compensated investors begin to
promote the system's validity to others, which develops faith
in the system.
personal
trainer
magazine
21
The graphs depict other factors besides supply, such as
contracts or changes in gas prices that have contributed to
differences in price. Therefore, other estimators, including
value-added services, hype, prospects, news, and the
moves by the company behind the token, should also be
given importance.
Another common question that new investors often ask is
whether to buy and hold cryptocurrency or trade and grow
their crypto holdings. Both have their perks, pitfalls, and
execution methods. For instance, HODL is simple, grants
greater reward, offers tax relaxation but has logistical
issues. Whereas trading is more complex, has more pitfalls,
but, if applied correctly, will outpace a HODL. Provided this,
we can say that the most beginner-friendly technique is a

22. Let's look at an example to understand this better. The
scammer receives $100 from Investor A. Then, when
investor A brings in another investor, investor B, the
process repeats. The scammer offers the investor $30
worth of cryptocurrency and a $20 return on investment. As
a result, the scammer earns $50 at the end of the day. This
gradually turns into a cycle, with each individual bringing
additional others into the scheme. One day, the fraudster
departs with the money, and it turns out the coin has no
actual value.
Another type of scam is fake bitcoin exchanges, where
some of the cryptos exchanges are scams and fake. The
exchange either ceases to exist or refuses to enable the
investors to withdraw their funds after a while. One of the
most devious Bitcoin frauds was discovered in 2017 by
South Korean financial authorities and the local Bitcoin
community: a fake exchange named BitKRX. Therefore, it is
vital to invest in verified and trusted exchanges only.
Recently, scammers have been using viruses and malware
to send emails and place links on different social media
platforms and websites. When the user clicks on the link,
the scammers hack the user's internet and access the
crypto wallet. Due to this risk, even big exchanges like
Binance recommend utilizing Trust Wallet to store your
crypto tokens because exchanges are not secure. You
personal
trainer
magazine
22
should always be careful surfing the internet, especially on
the device you use for your crypto transactions. As hacking
directly into your crypto wallet is an arduous job, these
scammers make use of scammers to find devious methods
to steal your funds. A solution to this is the use of Two-
factor authentication, which can be a protective shield for
crypto-wallets. Thus, to avoid scams, the investors need to
be smart, do proper research, make informed and your own
decisions.
Cryptocurrencies are undoubtedly a revolution in the
financial world, but you must do your research before
investing in this digital asset by properly analyzing the pros
and cons of this technology. Essentially, the investment is
similar to other high-risk, high-reward investments. This
means whether or not you should be investing in it depends
on your risk profile and your investment goal. A good rule of
thumb is to only invest the amount you do not need to meet
your expenses, that gives you the capacity to wait out the
periods of bear markets and eventually come out on top.
Good luck!
Click here to learn more
Click here to learn more

23. WHY YOUR
slow down
decompress
boost a flagging memory
Physical fitness needs a lot of attention, and good health. A
healthy body can stop situations like heart problems and
diabetes and help you to maintain your independence as
you get older.
Mental fitness is as important for a healthy body as physical
fitness, and shouldn’t be ignored. Adding mental dexterity
exercises into your daily exercise routine can aid you to
earn the benefits of a sharper mind and healthier life for
years to come.
Mental fitness means keeping your mind in a healthy state
and emotional health in tip-top shape. But it does not refer
to the training of the brain for “brain Olympics” or acing an
IQ test. It denotes a list of exercises that help your body to:
Mind and Body Connection
It is obvious that the more you help your body, the more you
help your mind to remain healthy and fresh. Physical activity
helps to increase the flow of oxygen to your brain. It also
triggers more amounts of endorphins, the “feel-good”
chemicals, in your brain. Due to this reason, it’s not a
personal
trainer
magazine
wonder that people who are in good physical shape also
tend to enjoy a higher level of mental agility.
Engaging yourself in an energetic physical workout can help
you to fight your depression and gain a more positive
outlook on life. It is also the best way to fight stress, which
can damage you mentally as well as physically.
Mental exercise has a lot of benefits. According to research,
many memory training exercises can enhance “fluid
intelligence,” the ability to reason and solve new difficulties.
While exercise is a good diet for your brain and the body, so
is meditation. Meditation, in combination with other
methods, is an alternative way to beat your depression.
Calming your mind allows you to solve your problem in a
more relaxed way.
Benefits of Mental Fitness
When you go to your bed after a stressful day, your body
begins to relax. But it does not mean that the mind always
follows your body.
Visualization can help to overcome your stress. You can
enjoy a sense of peacefulness through imagery, the method
of picturing a tranquil scene or location that will calm your
mind. This method can decrease the tension in both your
23
Mental
Mental Fitness
Fitness
MATTERS

24. Reading
Daydreaming
Finding humor in your life
body and your mind by challenging the neurons in the less
dominant area of your brain.
The less dominant side of your brain is the part that controls
feelings of self-confidence, hopefulness, and optimism.
When you begin to think about the things other than you
daily, you increase activity in the neural structures of that
area of your brain.
Eventually, visualization can boost your emotional well-
being and calm down your mind as well.
Become mentally fit:
Keeping your mental health fit is not a great job or a difficult
task to do but it is a very good analogy to do. You can add
some mental exercises to your daily routines, such as:
You might try these mental health exercises daily to
increase your mental fitness.
Stop multitasking:
You may think that multitasking allows you to get more
things done in a short period of time, but it actually makes
more difficulties than it solves. Concentrating on one task at
a time will improve your attention, focus on your work and
concentration and help you to become more productive.
Try to cook some new foods.
Try new ways to manage your daily routine.
Travel to some new places you want to explore.
Explore a new way to work or the grocery store.
Crossword puzzles
Board games
Sudoku
logic
reasoning
trivia
Try something new and different:
New experiences can also lead you on the path of mental
fitness. You can target new approaches into your daily
routine in many ways:
According to research, it has been identified that keeping
your brain active increases its vitality. Doing some new
things in a different manner appears to help retain brain
cells and connections. It also produces new brain cells. In
addition, breaking out of your routine can help keep your
brain stay healthy and fresh.
Playing games:
Games that include testing and reasoning and involving
other portions of your brain are fun ways to keep your mind
sharp and healthy. These include the following games:
Games are a great method to sharpen your brain muscle.
Even fast-paced action video games may increase your
ability to learn new tasks, according to a new study. The
study found tentative evidence that video games may boost
your attention span, reaction time, and task-switching
ability. You may include other games that include the
following things to your video games
personal
trainer
magazine
24
Be positive with yourself:
Positive affirmation is one of the avenues to increased
mental ability.
Affirmation, or talking with you in a positive way, involves
strengthening neural pathways to get your self-confidence,
well-being, and satisfaction to a higher level.
To begin, make a list of all the good qualities. Remind
yourself that everyone has flaws; you don’t have to be
perfect and it is totally ok. Set goals for what you want to
improve and start with the small tasks to avoid becoming
overwhelmed and depressed.

25. Relaxing
Visualizing
Affirming
Memory exercises
Game-playing
Increasing the habit of reading:
Reading is great fun for your brain. Even if you are reading
this sentence, your brain is processing each and every
word, recalling the meaning instantly.
Beyond the mechanics, reading helps you visualize the
subject, matter, and characters on the pages before you,
and imagine what voices sound like in the written story. This
can also be a great relaxation method for your brain.
Reading is a great activity for your mind because it can
evoke imagination and ignite so many different areas of the
brain. There are different genres and types of reading
stories.
Take the time:
Mental fitness doesn’t mean that you have to invest a lot of
your time. Spending a few minutes on it every day can help
you feel better and to sharpen your mind. It will help you to
think clearly. Keep in your mind that relaxation and
visualization are just as important in a mental workout as
the more energetic activities, such as memory exercises or
game-playing. Try adding one or two activities at a time to
your mental workout, like:
personal
trainer
magazine
25

26. personal
trainer
magazine
26

27. personal
trainer
magazine
How will your new profession impact others? How will
they benefit from you?
What do you hope to accomplish? Why is this
important?
You must take the time to answer these questions and
return to them often. Over the first few months as a NESTA
Certified PFT, you will continuously evolve and change your
fitness practice.
Your vision should be so clear, you will never have to alter
it. Once you have created a vision for yourself, you will have
a clear purpose and a reason for doing what you do. This is
not something that needs to be shared with others (unless
you want to), this vision and a sense of purpose are the
things that will keep you motivated while giving you a
reason to get out of bed every morning (for most successful
trainers, this means before the sun).
It’s your personal vision and purpose which will help you get
through the challenging times in your life and your business.
When things seem difficult, you will always know what you
want and stay committed to getting there. After all, if you
don’t know where you are going, how will you know when
you are there? Think about it.
Once you have a vision, what’s next?
Create a plan. It doesn’t have to be elaborate, but it should
Why do you want to become a Certified Personal
Fitness Trainer?
What does this mean to your life? Can you see the “big
picture”?
NESTA and the Spencer Institute have come together to
create a system that is designed to maximize your success.
The first thing you need to do is start asking yourself a few
important questions.
What’s your vision?
In the world of fitness, there are no guarantees. There is no
way to eliminate all of the risks associated with starting a
fitness practice. Whether you work as an independent
contractor, an employee for a gym/club or you own your
own fitness practice, the success of your fitness practice is
always up to you, and no one else. Some trainers judge
their success by the frequency of mistakes they have to
overcome whereas others, judge themselves only by their
clients’ successes. You can increase your chances of
success by visualizing success.
A vision is a vivid mental image of your fitness practice and
your successes in clear detail. Why is visualization
important? It separates trainers who have not taken the time
to know what their vision is, and ends up setting themselves
up to fail. Don’t let this happen! Read on…
27
If you want to become a
If you want to become a
personal trainer
personal trainer
QUESTIONS TO ASK YOURSELF
QUESTIONS TO ASK YOURSELF

28. Getting new clients
Creating plans for their success
Filing all necessary paperwork
Billing for your time
Following up with clients between sessions
Marketing and advertising to attract new clients
Attending networking mixers where you will meet
potential clients
“Working” the gym floor
Staying fit
train? That’s 50 sessions a week! And that’s if every one of
them shows up!
You will need to work very hard and very smart. If you don’t
take the time to both plan and to figure out what you have to
do to earn what you need, you may receive a lot less than
you want. Make a pact with yourself to plan your work and
work your plan. Make a plan, and act on it.
Now that you have a vision, a purpose and a plan,
what’s next?
There is no way to eliminate all risks associated with
starting your own fitness practice but you can improve your
chances for success with a vision, proper planning and
good preparation.
Start by evaluating your strengths and weaknesses as a
potential fitness instructor, employee, or small business
owner. Consider the following questions:
Are you self-motivated?
It is up to you to develop your client base, organize your
time and follow through on all facets of your fitness practice.
This includes:
How well do you relate to different personality types?
Fitness professionals need to develop working relationships
with many different people. Some people will help you grow
your fitness practice, while others may try to undermine
your efforts. Ask yourself if you can professionally handle a
demanding/flaky client or a negative/unsupportive manager
if the success of your fitness practice/vision depends on
those people?
How well do you make decisions? What’s involved in
that process for you?
While a career in the fitness industry can be exciting, it
requires a lot of hard work. Can you work 7, 8, 12 or even
15-hour workdays? This includes the time that you spend
personal
trainer
magazine
What are your financial goals? How much money do
you want and expect to make?
Do you have any additional tools available to help
achieve your financial goals?
What is your timeline for achieving those financial
goals? Is it realistic?
How many clients do you need to train each week to get
there?
Does your club have a minimum number of clients you
need to train to keep your job?
be a road map outlining where you are going and how you
plan to get there. Whether you plan on working in a health
club or want to train people on your own, successful fitness
professionals know what they want and have a plan for
getting there. Some questions to consider as you develop
your plan are:
If you plan on training people outside of a club or want to
open your own gym, how many clients or members do you
need to attract and retain to break even? Have you
accounted for no-shows and cancellations? Break-even
numbers give us a good place to start, however, very few
small businesses can operate for extended periods of time
on break-even numbers. Consider that element when you
outline your goals.
Let’s say you want to make $50,000 your first year as a
personal fitness trainer while working for a gym, and you
start out at $20/session. $50,000 a year equates to about
$1000/week and $4000/month. If you want to make $1000/
week at $20/session, how many clients will you need to
28

29. personal
trainer
magazine
training your clients, developing new relationships and filing
paperwork. This is also typical for a Certified Personal
Fitness Trainer who is building their business.
You cannot expect to “take off” if you have not developed
enough speed to get off the ground. The power and effort
needed to fly an airplane are minimal once it has lifted off
the runway. The power and effort needed to get off the
ground is enormous. Building your business is no different.
If you have laid the groundwork and worked your “tail” off,
you will get off the ground, and you will be able to succeed
with less long-term effort. But first, you must get off the
ground.
How well do you plan and execute your ideas?
Poor planning is one of the main reasons why business
practices fail. Organizing your time, client records,
managing your client base and having a clear direction for
getting new clients, will help you overcome many obstacles
in your fitness practice. You must take time at the beginning
and end of each day to go over your plan. The best Certified
Personal Fitness Trainers have a plan, know it well, and
adjust their plan when necessary. They may change their
daily, weekly or monthly plan, but they never work without
one.
Are you driven to succeed?
Managing a fitness practice can be physically and
emotionally demanding. Some fitness professionals burn
out quickly because they literally feel like “the weight of the
world is on their shoulders.” If you are driven to succeed in
your fitness practice and you truly want to help your clients
achieve their goals, you will overcome those challenging
times when you are on the brink of throwing in the towel.
How will your fitness practice affect your personal life?
The first several months of any new career, business or
practice can present some challenges in your personal life.
It’s important that your friends and family know what you are
trying to accomplish so they can support you during this
temporary phase in your life. You may need to take a pay
cut for the first several months until you develop your fitness
practice and find yourself having to spend less time on new
client development.
It all points back to your vision, purpose, and plan. Until you
achieve the success you deserve, you may need to make
some adjustments to your spending habits in order to
achieve your short-term goals. There is no surer way to
sabotage yourself than to spend more than what you have.
Playing to Your Strengths
OK, now what? You’ve identified your strengths and
weaknesses. How will that knowledge help you develop and
expand your client list?
Playing to your strengths involves developing your “story” or
“elevator pitch.” If you were standing next to someone in an
elevator and they asked you what you do for a living, you
would have the remainder of the elevator ride to tell that
person your story. Develop your pitch now. It may change,
but you must develop one. Test it out on your friends,
family, and other personal fitness trainers and ask for
honest feedback. Were they sold on you?
When you approach potential clients you need to be ready
to tell them a quick, yet interesting story about what or why
you do what you do. This is your chance to stand out from
the rest of the trainers at your gym.
You will need to give your “elevator pitch” many “ times
before it will feel natural. Like anything, practice makes
perfect. The more people you talk to, the more comfortable
you’ll be.
Take Your Strengths and Start Talking
Here’s the hard reality. You won’t build your fitness
business overnight. Unless you are Bill Gates and you are
making a career move, it’s a tough bet to assume you’ll
have your time slots filled in the first few days of your
business. Building a fitness practice is a process that
requires discipline, focus and mental stamina.
29

30. personal
trainer
magazine
30

31. personal
trainer
magazine
Fatty acid-binding proteins
Fatty acid translocase
Fatty acid transport proteins
It is well established that women tend to have a higher % of
body fat than men. Men and women also differ where their
body fat is stored. Differences in hormones, hormone
receptors, and enzymes play a contributing role in this
process. Before going on to discuss the different types of
hormones, the question of how fat is metabolized in both
genders must be addressed.
Fat Metabolism and Fat Mobilization
Fat mobilization is a process of releasing fats from storage
sites within the body. ‘Fat metabolism’ is the method of how
the body breaks down the fats so that they can be used as
a fuel source. Hormone-sensitive lipase (HSL) and
lipoprotein lipase (LPL) are the two hormones that the body
uses to regulate the mobilization of free fatty acids.
Hormone-sensitive lipase is located within the actual fat
cells and it releases fat due to the signaling of cyclic AMP
(cyclic adenosine monophosphate is a second messenger
that is used for intracellular signaling, and it helps to transfer
hormones that couldn’t pass through the cell membrane).
This is impacted by the activity hormone receptors in the fat
cells called the ‘adrenergic receptors’. When HSL is
secreted it helps to breakdown triglycerides in the adipose
tissue into 3 free fatty acids and one glycerol. This
mechanism of breaking down the triglycerides into fatty
acids and glycerol is called ‘lipolysis’.
When the free fatty acids are in the bloodstream, they
attach themselves to ‘albumin’ which is the main vehicle
that the FFAs use to travel. Once the free fatty acids arrive
at the muscle cells, they are transported into the cells via
the following 3 transporters:
1.
2.
3.
The 3 protein transporters then carry the FFAs across the
muscle cells membrane and into the mitochondria to be
oxidized. The additional glycerol molecule that is created
during lipolysis is either oxidized in the liver and/or used in
the breakdown of glucose and/or to create more
triglycerides.
Lipoprotein lipase is located in the blood vessel walls of the
circulatory system in adipose tissue and within the liver.
Fundamentally, lipoprotein lipase acts upon the triglycerides
within the lipoproteins in the blood, and these lipoproteins
are vehicles that carry cholesterol and triglycerides for fat
storage. Triglycerides are then broken down into free fatty
31
WHY MEN AND WOMEN STORE
AND BURN FAT DIFFERENTLY

32. personal
trainer
magazine
Alpha receptors – these inhibit lipolysis (A = anti burn)
and they decrease blood flow to a specific area.
Beta receptors – these help to active lipolysis (B= burn)
and they increase blood flow to a specific area.
acids and used as fuel or stored in the liver as
resynthesized triglycerides. Lipoprotein lipase controls the
amount of fat that is stored in sites around the body.
The catecholamines which are secreted by the SNS are the
primary catalysts for lipolysis. They bind to the adipocytes
and muscle cells and can either block or activate hormone-
sensitive lipase.
Catecholamines have 2 main types of receptors and often
these receptors can be found in the same cells:
The receptor available and its sensitivity or resistance to the
catecholamine will determine the overall response of
hormone-sensitive lipase within the cells. In addition, the
higher the amount of alpha or beta receptors within the cells
will determine the response of the hormone-sensitive lipase.
For example, abdominal adipocytes are more sensitive to
beta-receptor stimulation by the catecholamine compared to
the hip/thigh in both genders. Therefore, abdominal fat is
easier to mobilize than hip/thigh fat in women, as they have
an increased number of alpha receptors in the thigh/hip
area.
This is the main rationale why women tend to store fat in the
fat/thigh area (pre-menopausal); combined with differences
in the type and number of fat cells in the lower body region.
Hence, this could be a leading factor in the fat distribution
differences between both sexes. Another mechanism
associated with fat distribution differences between both
genders is the amount of lipoprotein lipase in various cells.
Women tend to have increased levels of lipoprotein lipase
within the hip/thigh area in comparison to the abdominal
region. In addition, women’s lower body subcutaneous fat
has a higher amount of estrogen receptors which makes it
very stubborn to burn.
In terms of the fat-burning hierarchy, the thyroid and adrenal
catecholamine are much higher than estrogen and
progesterone. Wilmore and Costill(2010) postulated that
women have 10 times more alpha receptor cells than men,
and the hormone estrogen increases the number and
activity of the alpha receptor cells. In addition, a female’s
subcutaneous fat has more alpha cells when compared to
males, and this may be a key rationale why it’s difficult to
shift the fat in the hip, thigh regions, and lower belly regions
for women compared to men. Men do, however, have a
higher saturation of alpha cells in the belly area compared
to women.
Increased insulin and cortisol seem to correlate with fat
storage around the middle of the body.
Fat storage in the lower body may be linked to lower
levels of insulin and cortisol, accompanied by higher
levels of estrogen and progesterone.
Subcutaneous fat at the back of the arms and legs
could signal a reduction in HGH and/or testosterone and
an increase in estrogen.
Subcutaneous fat storage in the hips and breasts may
be influenced by estrogen and/or progesterone.
Nevertheless, from the research gathered, there are some
generalities that can be made in terms of body shape,
gender, and fat distribution. They are as follows:
Although it is not as cut and dry as described above;
hormones not only inform the body how to use the fuel but
behave differently depending on their ratios with other
hormones. A good example of this is the ratio of insulin to
catecholamine which is a major factor in fat storage. In
addition, if insulin and catecholamine are both high, fat
storage is reduced. The rise in insulin is unopposed by the
catecholamine and fat storage is increased because insulin
increases LPL activity and suppresses HSL activity. Insulin
impairs the normal function of beta receptors, which is
another form of blocking HSL.
With the fat-burning potential of the catecholamine being
absent, the fat storage of insulin is increased. In addition,
the catecholamine can speed up fat release when they bind
to the beta receptors which would increase the HSL activity.
On the other hand, they can slow down fat metabolism
when they combine with the alpha receptors. This is one of
the main reasons that stubborn fat, which has a higher
number of alpha receptors, is harder to shift. Another key
point to remember is that the alpha receptors reduce blood
flow to the areas that are holding onto the subcutaneous fat.
This will reduce the body’s fat mobilization potential.
Also, GLUT4 is an important hormone transporter. GLUT4
is found in muscle and adipose tissue. It is transported to
the plasma membrane as a result of the increased levels of
insulin. This helps to move the glucose into the cells,
readying them to be broken down and used as a prime
energy source. Prolonged levels of insulin and cortisol
inhibit GLUT 4 gene transcription and this can result in the
reduction of glucose entering into the muscle.
Subsequently, the blood glucose in the body is then stored
as fat; which is not very good news for an athlete. Although,
labeling points on the body with a particular hormone may
not the wisest approach.
For example, testosterone reduces levels of belly fat in men
and when too high, can increase belly fat in women. In
32

33. 33
personal
trainer
magazine
NESTACERTIFIED NESTACERTIFIED NESTACERTIFIED NESTACERTIFIED
EARN YOUR CERTIFICATION
Combine your passion for
health and fitness with your
mission to help people.
WITH CONFIDENCE
CLICK HERE TO LEARN MORE

34. personal
trainer
magazine
Control carb intake, as a high-carb diet, will wash away
any benefits of estrogen.
Time the eating and training cycle with the client’s
menstrual cycle.
Monitor the amount of animal and plant-based estrogen
that is being consumed (e.g. dairy, fatty meats, etc.).
Watch the body’s exposure to environmental estrogen
through plastic, pesticides, cosmetics, and caffeine
addition, when female bodybuilders take anabolic steroids,
their breasts become pectoral muscles and their arms and
legs get more muscle mass. This has to do with
testosterone’s relationship with estrogen and progesterone
and not just testosterone as an independent factor. Insulin
and cortisol, however, have a far greater impact on fat
metabolism than estrogen and progesterone.
Some simple advice for controlling estrogen levels and
weight loss:
Do Not Forget about Testosterone
Fat cells are richly saturated with androgen receptors.
Adipose tissue is the key target for testosterone. One of the
main roles of testosterone is to augment the density of the
beta receptors, and as mentioned previously, they are
controlled by catecholamine. If testosterone binds to the
adipose cells, it will indirectly burn fat. If the beta receptors
are boosted, it takes less catecholamine to burn the fat via
lipolysis.
In biochemical terms, the androstenedione enhances fat
sensitivity during lipolysis and some of the androstenedione
in the bloodstream is converted into testosterone within the
adipose tissue. The sensitizing makeup of testosterone is
backed up by the presence of the growth hormone. There is
a very clear pathway and the relationship between the
catecholamine and HGH in upregulating the beta receptors.
Testosterone can be a catalyst for the release of HGH, and
both hormones have the same metabolic reactions in
creating muscle anabolism. Also, testosterone can block fat
uptake in the adipose cells. This mechanism can stop fat
storage and the catecholamine can only prevent fat release
by blocking the fat from entering the cells.
The mitochondria in the cells have testosterone binding
sites and these increase the speed at which the fat enters
the cells. Again this is controlled by the catecholamine and
the rate of entry will determine the amount of fat that is
burnt. The higher the increased rate of entry into the
mitochondria, the higher the fat-burning potential. The
enhanced rate of fat oxidation caused by the catecholamine
is very useful, especially during the cutting phase of pre-
competition. This is the main rationale why competitors use
They stimulate protein synthesis.
They increase lipolysis.
They enhance cholesterol excretion in the bile.
They improve the use of glucose for ATP production.
They enhance the actions of the catecholamine
because they regulate the beta receptors and block the
activity of the alpha receptors.
By the level of iodine in the thyroid gland.
By a negative feedback loop that involves the
hypothalamus and the anterior pituitary.
androgenic fat burners – they are steroid-free.
The Thyroid and Fat Metabolism
The thyroid gland is the only endocrine gland that stores its
secretory product in large quantities. The thyroid hormones
are called thyroxine T4 and triiodothyronine T3. The
difference between the two hormones is the number of
iodine modules that each has (i.e. T3= 3 iodine molecules
and T4=4 iodine molecules). In essence, T3 and T4 are
synthesized by attaching iodines to the amino acid tyrosine
which is stored and then secreted into the blood. This is
stimulated by the presence of TSH and T4 is normally
secreted in greater quantities than T3. It should be noted
that T3 is several times more powerful than T4 and when T3
circulates in the bloodstream and enters the cells, much of
the T4 is converted into T3 by removing one molecule of
iodine. T3 is definitely the more active between the two
hormones.
The thyroid hormones increase BMR by stimulating the
cellular use of ATP. They play a vital role in
thermoregulation of the body and in the following metabolic
processes:
The activity and size of the thyroid are controlled in two
ways:
1.
2.
34

35. personal
trainer
magazine
Cortisol is required to sensitize the thyroid receptors.
However, too much or too little cortisol reduces thyroid
activity.
Too much or too little iodine can affect thyroid function.
Progesterone aids thyroid function by helping the
receptors and having the active conversion of the
thyroid hormones.
Excessive caffeine can cause issues with the thyroid,
due to its increase in cortisol levels.
Vitamin D deficiency can cause issues with the thyroid.
High levels of iodine can suppress the thyroid gland in
females have larger thyroid glands than males; as high
levels of estrogen can hinder thyroid function. Low levels of
T3 stimulate the hypothalamus to secrete TRH and the
anterior pituitary to secrete TSH. TRH also informs the
anterior pituitary to secrete TSH.
At this point, TSH stimulates all of the thyroid gland activity.
The thyroid gland releases T3 and T4 until the metabolic
rate returns to normal. It is this negative feedback loop that
increases fat metabolism by increasing the use of ATP and
energy demand. In addition, the thyroid hormones increase
beta-receptor activity and work in opposition to estrogen,
making subcutaneous fat less stubborn to burn.
Other factors that affect thyroid function:
35

36. personal
trainer
magazine
36

37. personal
trainer
magazine
PLANNING
37
Only change one thing at a time.
Gradually change the movement.
Freestyle Method
The Freestyle Method gives an instructor more freedom to
create and play with new moves. Freestyling involves
movements that are built and sequenced by the instructor
during the class, layering as they go. These movements can
be sequenced either by using linear progressions or by
placing movements into patterns or combinations. Linear
movements are easier for instructors to use in the beginning
because the movement develops from the prior movement.
A great drill for this is the “Follow Me Method” and “Only
change one thing at a time.” Candice Copeland Brooks
would use these types of drills to teach instructors. One
instructor to be would start at the front of the room and start
with a march. The instructor would add arms, and then
change the arms gradually. Changes need to be
progressive and not abrupt so a front raise might turn into
bicep curls. The only two rules of these drills would be:
1.
2.
Being a great leader is very important. Your students will
feel so much more successful if they can follow along with
you. Also, avoid TMI (Too Much Information). Keep your
cueing short and sweet. Only cue when a change is coming
up or to give some encouragement or motivation.
How Do you Develop Group Fitness Choreography?
Delivering the result in an organized method is essential.
You need to have a plan and a way to get there. There are
a few different ways to arrive at your result. Start with the
easiest way for yourself. After gaining experience in the
field, you’ll find different ways to deliver the same material.
Two methods, established by Dr. Lorna Francis, that are
very standard are the Structured Method and the
Freestyle Method.
Structured Method
Dr. Lorna Francis defines the Structured Method as
“movements that are formally arranged and repeated in a
predetermined order and usually performed to the same
piece of music each time the routine is used.” From Judi
Sheppard Missett from Jazzercise to Les Mills, this style is
predetermined and memorized by the instructor.
Some instructors feel more comfortable with this method
because they can trust a team of professionals to find good
music and apply safe and effective moves to the music.
Instructors know which moves are performed on which
phrases of the music, provided they’re good at
memorization. This style is less favorable among creative
types who enjoy new choreography frequently.
PLANNING
PLANNING
CHOREOGRAPHY
CHOREOGRAPHY

38. personal
trainer
magazine
Teaching Choreography
There are quite a few ways to teach choreography. One
way is to teach a movement, for example, step heel in front
and repeat. Then add step toe back and repeat. With no
arms added yet, put these two movements together.
After the students get the leg movement, add in the arms.
Part A would be the “step heel in front” and Part B would be
the “step toe back”.
This is a very basic combination. You could add to the
combination by adding Part C and D. If you taught a
grapevine for Part C and step touch for Part D and put
those two movements together for another small
combination. Then, you can place A and B with C and D.
Elements of Variation
Elements of Variation was a term coined by Candice
Copeland Brooks in 1987. To change the look and feel of a
movement, Candice described five elements of variation
(lever, planar, directional, rhythmic, and intensity). Starting
with a base movement we can vary that movement in a few
different ways.
For example, if you started with both arms moving straight
forward you could change the straight arms into bicep curls,
or change the arms to the side with bent elbows and then
straight arms. You could also speed up the arm movement
or slow it down. You could change both arms at the same
time to one arm at a time.
Using this idea, there is a drill to do which I call, “One thing
at a time”. Stand in front of the mirror and start with a
march. Then add arms and continue to change just “One
thing at a time”. This is a great drill for those who are just
starting to teach. It also gives instructors a way to think
about progressions in a logical method.
Try it with yourself and then with a buddy. Use all the
elements of variation. This is a great way to keep transitions
smooth and to have your students follow along.
Getting Started
Learn how to teach an effective warm-up, cardiorespiratory
segment (low-high), sculpting, bodyweight exercises,
dynamic flexibility, metabolic HIIT bursts, cool-down and
stretch with our Group Exercise Instructor.
38

39. personal
trainer
magazine
39

40. personal
trainer
magazine
confidence. The best entrepreneurs of the world are well
known to value the importance of saying no. When you are
able to say no, it means that you are well aware of your
skills, talent, and your abilities, which means that you are
confident!
Dress Well!
It is true that when you feel good about yourself, you are
more confident. So, one of the simplest and the most
effective ways of feeling good about yourself is to always
dress well! When you look good, you feel good about
yourself and this allows you to be more confident! Being
more confident can be as simple as dressing well. So, make
sure that whatever you do, and wherever you are, you
always dress well and look your best.
Accept Your Shortcomings
You can’t be good at everything in life and that is a fact.
There will always be things that you won’t be good at. The
whole point of being a confident human being is to truly
accept your shortcomings and accepting yourself as you are
and being aware of the things that you are good at. So,
accept your shortcomings in order to truly become
comfortable with yourself and you will see a boost in your
confidence!
Celebrate Your Wins!
A major mistake that people make is setting goals that are
too big and this leads to a feeling of not being successful
enough when those goals are not achieved at once. And
People always wonder about the reasons and factors that
lead to success in business. Among the many different
factors that lead to success, is a factor that is perhaps
overlooked by most entrepreneurs and businesspersons,
and that factor is confidence.
If you take a look at some of the most successful
entrepreneurs such as Steve Jobs, Elon Musk, and many
others, you will see that there is one factor that all of them
have in common, and that is a high level of confidence. If an
entrepreneur is not confident, it can lead to so many missed
opportunities and other issues that can bring a business
down. A high level of confidence is what sets successful
entrepreneurs apart from unsuccessful ones. But the
problem is that not all entrepreneurs and business owners
are born with high confidence levels. So, it means that steps
must be taken to improve the confidence levels in every
way possible for better success in business. It is true that a
business is as successful as its owner makes it to be.
What Confidence Really Is
Confidence basically means being sure of your own abilities
and skills and feeling secure about yourself, rather than
insecure when around and among other people. Confidence
means being at peace with yourself in terms of what you are
and what you are capable of. Confidence is the key to
success in the business world and every business owner
must possess high levels of confidence to truly succeed in
business.
How You Can Improve Your Confidence
For Success In Business
The good news is that confidence can always be improved
by taking the right steps and applying the right tactics. The
most successful business owners believe in themselves and
they also believe in what they are doing, and this is known
as confidence. If you focus on the following things, you will
be able to improve your confidence and it will ultimately lead
towards more success in business.
Get Comfortable Saying “No.”
One of the worst things that a business owner can do is to
say yes to everything. When you say yes to everything, it
leads to a feeling of insecurity and it also leads towards a
burn out at some point. In order to truly value your time and
your skills, you need to be able to say no to people. Only
when you do this, will you be able to improve your
40
FOR BETTER SUCCESS IN BUSINESS
IMPROVING YOUR CONFIDENCE

41. personal
trainer
magazine
such a feeling leads to less confidence and ultimately
affects the success of the business in the long run. What
you should be doing is to set small goals for yourself and
when you achieve them, you should celebrate them to feel a
sense of accomplishment. This will not only motivate you to
do more but will improve your confidence level a lot!
Positivity Matters A lot
In business, things can look very uncertain and risky. And
this can lead to a lot of negative feelings which lower the
confidence levels. You need to make sure that you stay
away from such negative thoughts and focus on the
positivity to make sure that you stay motivated and happy.
Positivity will always lead to more confidence and more
success in business. So, don’t focus on what could go
wrong in business but instead focus on the positive side of
things if you want to be more successful in your business.
Keep Learning
One of the best ways that you can feel more confident
about yourself is to keep learning more. Learning has an
extreme effect on confidence levels. When you learn more,
you know more and when you know more, you feel
confident about yourself! So, all the entrepreneurs and
business owners should strive to keep learning regularly
about anything and it will surely lead to more confidence
and more success in business.
Work on Your Communication Skills
Most of the times, business owners and entrepreneurs are
confident but they just lack the communication skills that
can allow them to show that confidence. Improving your
communication skills will allow you to be able to present
yourself and connect with others in a good way. Once your
communication skills are good, you will feel more confident
and this will lead to more success in business.
Why Business Owners Need To Be
Confident
Business owners are required to believe in what they are
doing. If they do not truly believe in themselves, they can’t
be good at what they are doing. To succeed in business,
business owners and entrepreneurs need to display
confidence not only in themselves but also in what they do.
Business owners can miss out on my opportunities due to a
lack of confidence. And therefore, it is necessary that all
business owners and entrepreneurs should have high levels
of confidence if they want to be successful and set
themselves apart from others.
So, focus on your confidence and you will see success in
your business.
41

42. personal
trainer
magazine
42

43. personal
trainer
magazine
tease and challenge your brain. Suduko, crosswords and
electronic games can all improve your brain’s speed and
memory. These games rely on logic, word skills, math and
more.
2. Meditation
Meditation is a powerful practice that can change your
brain, improve your life, and the enhance the quality of your
life. Daily meditation is perhaps the single greatest thing you
can do for your mind/body health. Meditation not only
relaxes you, it gives your brain a workout. By creating a
different mental state, you engage your brain in new and
interesting ways while increasing your brain fitness.2
3. Eat for Your Brain
Although there are very few medication drugs that help
improve brain health, there are numerous lifestyle changes,
food items, and nutrients that can help improve cognition,
neuroplasticity, and thus help avert the development of
brain diseases. Below are some of the foods to include in
your daily diet.
Your brain needs you to eat healthy fats. Focus on fish oils
from wild salmon, nuts such as walnuts, seeds such as
flaxseed, and olive oil. Eat more of these foods and less
saturated fats. Eliminate trans fats completely from your
diet.
4. Tell Good Stories
Stories are a way that we solidify memories, interpret
events, and share moments. Practice telling your stories,
both new and old, so that they are interesting, compelling,
and fun. Some basic storytelling techniques will go a long
way in keeping people’s interest both in you and in what you
have to say.
5. Turn Off Your Television
The average person watches more than four hours of
television every day. Television can stand in the way of
relationships, life, and more. Turn off your TV and spend
more time living and exercising your mind and body.
6. Exercise Your Body to Exercise Your Brain
Numerous studies have shown that regular physical activity
is associated with better mental health, including a reduced
risk or incidence of dementia, reduced feelings of anxiety
and depression, improved cognitive function, improved
quality of life, improved sleep. Physical exercise is great
brain exercise too. By moving your body, your brain has to
What is Brain Fitness?
We often hear the phrase “use it or lose it” in reference to
brain fitness. With the growing awareness of Alzheimer’s
disease and related dementias, there is a greater concern
for maintaining brain function and avoiding disease.
Brain Fitness is the state of brain health and mental well-
being that makes you “fit” for life and work demands. It’s a
fundamental measure of the brain’s ability to function
efficiently and effectively during work and leisure activities,
to be healthy, to resist disease.
Brain fitness can be protected and nurtured by lifestyle, by
formal education, by being actively mentally engaged in life,
and by targeted practices designed to challenge important
mental skills.
Healthy lifestyle habits including mental stimulation,
physical exercise, good nutrition, stress management,
and sleep can improve brain fitness. On the other hand,
chronic stress, anxiety, depression, aging, decreasing
estrogen, excess oxytocin, and prolonged cortisol can
decrease brain fitness as well as general health.
How to Improve Your Brain Fitness
1. Play Games
Brain fitness programs and games are a wonderful way to
43
STRATEGIES FOR IMPROVING
10
10
10
10BRAIN HEALTH
BRAIN HEALTH
STRATEGIES FOR IMPROVING

44. personal
trainer
magazine
learn new muscle skills, estimate distance, and practice
balance. Choose a variety of exercises to challenge your
brain.
7. Read Something New
Books are portable, free from libraries and filled with infinite
interesting characters, information, and facts. Branch out
from familiar reading topics. If you usually read history
books, try a contemporary novel. Read foreign authors, the
classics, and random books. Not only will your brain get a
workout by imagining different time periods, cultures, and
peoples, you will also have interesting stories to tell about
your reading, what it makes you think of and the
connections you draw between modern life and the words.
8. Learn a New Skill
Learning a new skill works in multiple areas of the brain.
Your memory comes into play, you learn new movements
and you associate things differently. Reading Shakespeare,
learning to cook, and building an airplane out of toothpicks
all will challenge your brain and give you something to think
about.
9. Make Simple Changes
We love our routines. We have hobbies and pastimes that
we could do for hours on end. But the more something is
‘second nature,’ the less our brains have to work to do it. To
really help your brain stay young, challenge it. Change
routes to the grocery store, use your opposite hand to open
doors, and eat dessert first. All this will force your brain to
wake up from habits and pay attention again.
10. Enroll in a Brain Fitness Course
Brain training is becoming a trend. A well-functioning brain
creates more opportunities for success in each aspect of
life. You can now dramatically expand your knowledge of
brain optimization through proper training, sleep, nutrition,
neuro-conditioning and flow state. Start your career a
Certified Brain Fitness Coach.
44

45. personal
trainer
magazine
45