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Sports Coach Shares Tips for Setting Fitness Goals

You may very well sign up for a fitness training program but what are you really trying to achieve through your workout? It is very important to know exactly where you are headed before you set off. Setting your work out goals requires a god deal of consideration and planning. Here are some things you should keep in mind when setting your goals.

Decide what you really want

Ask yourself why you are joining a fitness program Do you want to lose weight, keep fit or a train for a bike race like the Tour De France. Are you training for some sport or do you want to achieve an hour glass figure to become a model? You should have a clear idea in your own mind, what you want to achieve.

Tour De France

Tour De France

Set clear deadlines

Talk to your trainer at fitness coach and tell him what you wish to achieve. In consultation with him you can set definite dates when you will achieve your targets.

For example if you want to lose weight, you could say “I will lose 10 pounds in 10 days” or “I will do 100 push-ups by such and such date.” Setting definite targets and deadlines will help you focus on the task.

Draw up an Action Plan

Here again your personal trainer can help you. Sit down and discuss with him the type of exercises you will require to do in order to get the best result for your bike race or sporting event.

He will take into account the intensity of the exercises, your present condition, and your ability to perform. He may ask you to set lower targets if he feels you cannot achieve the ones you have set or encourage you to set higher ones if you have aimed too low. He may also suggest a diet plan.

Write Down your Goals and Plan

Take a pen and paper and write down the targets you have set and the plan you have laid out to achieve them. Then monitor your progress with the help of the bathroom scales and the bathroom mirror.

You can paste copies of your plan in several places around the house where you can see them as you pass. This will help particularly if you are following a diet along with your exercise program.

Maintain a Journal

Maintain a journal of your progress. This will encourage you as you watch yourself moving slowly but surely towards your target. This journal will also serve as a reminder later in life when you may get lax about your routine.

Recite your goals

Make it a part of your toilet routine. All the while you brush, shave, or bathe keep reminding yourself of the targets you have set. Turn it into a daily “mantra” which becomes a habit. If it penetrates your mind you can easily achieve your desired goals.

The more you focus on the task the better results you will see. So talk to the trainers and give yourself the perfect, fit, and healthy figure.

Best Beginner Battle Rope Exercises & Tips

How long should a beginner do battle ropes?

Some people think that battle ropes is only for experts, but you can start with just one or two and take it from there. I recommend doing three sets of 20 reps each time you do your battle rope workout so if this seems too intense at first then stick to something less difficult such as jump rope until the sweat starts rolling down your forehead!

Is battle rope good for beginners?

For those looking to get a full-body workout in just seconds, look no further than battle ropes! The intense movements will cut through fat and sculpt your muscles like never before. Plus with minimal practice you can burn calories quickly while building up strength fast – it’s an ideal activity for beginners who wish they had more time or couldn’t join another class due injury.

I’m sure many people would love incorporating this into their training routine but often find themselves frustrated because there are so many different battle rope exercises available (and which ones should I choose?).

Well fear not: we’ve got some ideas about how YOU could bring the benefits of barbells loading techniques such as overhead pressing and work them into a good Crossfit fitness battling ropes workout.

How do I start battle ropes?

Battle ropes is a new and exciting workout, so you might be wondering how to get started. The best way would probably depend on your level of experience with the activity as well as what type or style that involves using them!

For beginners though we recommend looking into our guide which will walk through beginner battle rope exercises and teach you everything from choosing equipment all-the way until successfully completing one round in under 20 seconds flat!.

What is a good size for battle ropes beginners?

Battle ropes can be a great way to get in shape and work your entire body. But, not all beginners are created equal when it comes down their fitness levels- some people have less experience than others so what works well for one might feel too challenging or difficult another!

In order find out if battle rope training is right fit match up with how much strength/stamina you already possess try starting off slow by using shorter lengths of rope until you are comfortable and able, then progress from there gradually increasing both the length of the rope and thickness of the rope.

How long should a beginner battling rope workout last?

That’s a very interesting question. I would say that it all depends on the person, but in general beginner battling rope workouts should be about 15-20 minutes long and include exercises like pull ups/row rows for your muscles to get used too!

Tips To Find The Right Sunshine Coast Personal Trainer

There has been an increasing demand for personal trainers because of the various advantages like weight loss, fat burning, endurance building and increase in stamina. There are a number of boot camps conducted by professional Sunshine Coast personal fitness trainer. There are certain things that you must keep in mind before hiring a trainer.

Trainer credentials

Before you sign up find out who your personal trainer will be and whether he/she has the required qualifications for it. Check whether they are registered with Fitness Australia. Enquire about the fitness trainer’s past experience in conducting boot camps and other physical fitness trainings.

Background check

Ask for references and recommendations. Talk to people who are currently attending their program you intend to sign up for. Talk to past students and get to know the quality of training and whether the training provided is effective.

Trial session

Many Sunshine Coast trainers offer free trial sessions for participants who want to join. It is always a good idea to attend one session of a boot camp such as and understand what level of training is conducted. The trail session will also help you to understand who your co-participants will be and the mode of training of your instructor.

Fitness assessments

A personal trainer must conduct fitness assessment and health evaluations of all participants who sign in. This is to understand what level of difficulty and training the participant can undergo. Check whether the trainer you want to sign up for conducts initial health assessments.

Injury prevention

When you do rigorous physical activity in a training program, you are prone to injuring yourself. Ask the instructors whether they have medical aid nearby and whether a first aid kit is readily available. Ask them how they tend to injuries of participants and whether they’re accessed to a medical practitioner in case of emergencies.


It is very important to know which group you will be put into by your Sunshine Coast fitness trainer. Fitness activities differ as per age groups and fitness levels. For example, activities are different for youngsters wanting to get fit, people training for a sports event or marathon, teenagers or elderly people. If you are put in the wrong group, you will not get the most effective results and may even end up injuring yourself if you do an advanced level of physical activities.

Types of challenges offered

Trainers offer various types of challenges such as rock climbing, running uphill, yoga, long-distance running, cycling, intensive swimming, hiking etc. Check what workouts and physical activities are involved. For the body to get a complete workout in a boot camp, it is important to do various types of activities and not the same set of exercises again and again.

Personal Trainer Sunshine Coast offers a more challenging and varied workout. It often gives faster and more effective results since it strengthens the body and mind. Make sure you do a proper background check before you sign up for a boot camp because the training that you get here will have lasting effects on your body and mind.

How To Do a Kettlebell Sumo Squat

The squat is one of the fundamental movements of kettlebell workouts. From beginners to seasoned trainers, everybody has to go through this basic motion while performing kettlebell exercises. The squat can be done by itself or is incorporated as part of several complex workouts that combine multiple movements with the kettlebell across different planes.

As a trainer, it is essential for you to master the technique of doing the squat correctly while undergoing your kettlebell courses. Doing the squat correctly requires skill and practice and it is something that should be a priority while you train to become a kettlebell instructor. Courses can get pricey, so be sure to check out Kettlebell Courses prices.

Benefits of Kettlebell Squats
Kettlebell courses are much favoured for the way they target multiple large and small muscles in a single workout. One of the best examples of this is the kettlebell squat that targets the hamstrings, quads, glutes, delts and even the biceps. That’s a wide range of large muscle groups that you work each time you do the kettlebell squat!

It’s a simple strength training movement that is most suitable for beginners wanting to master their technique and form with the kettlebell.

Apart from strengthening the lower body, the kettlebell squat also helps improve mobility and posture. Doing the squat regularly improves your metabolic rate which is just great for burning fat and building strength.

Unfortunately, most people do not know how to squat correctly. Doing a perfect squat requires regular practice under expert supervision and your clients would definitely want to learn the correct method from you.

Doing the Squat Correctly
To do the squat correctly, stand erect with your feet placed shoulder width distance and your toes positioned outward. With both hands, grip the horn of the kettlebell and hold it at your chest height. Lower yourself into a squatting position till the thighs are parallel to the floor and the fold of your hip is positioned just below the knees.

Hold position and then in an explosive movement of the knees and hips, push yourself upward to return to initial position. Take care to keep the kettlebell positioned at your chest height throughout the movement.

Mistakes to Avoid
As part of your kettlebell courses, you will learn how to avoid some common mistakes while doing the squat. Correct your mistakes with Fitness Australia courses.

Remember that the squat when done correctly, targets the large muscle groups in your thighs (quads) and the lower back (glutes). It is therefore important that you squat really deep in order to engage your glutes. A shallow squat targets only the quads without working the glutes. This means your lower back remains flat and weak while your thighs become disproportionately bulkier.

Secondly, always maintain a straight back with the chest thrust outward. Many people make the mistake of rounding the shoulders and back while squatting or leaning forward while rising to the upright position. This is an incorrect form and can lead to back injuries.

Thirdly, always look up and straight ahead while performing the squat. Do not look downward as this can cause instability. Keep the neck in a straight line with the spine in order to maintain the correct form. For any further information, visit Fitness Australia level 1 kettlebell CEC certification course.

Personal Trainer Shares Benefits Of The Gada Mace

the gadaWhen completing personal training certifications your Fitness Australia personal trainer will learn that your body is incapable of manufacturing protein, so you have to obtain it from protein rich foods. Protein is vital for muscle, bone, tissues and cartilage development. 

Amino acids, found in protein, are building blocks for your body and a boot camper needs it even more after his intense workout.

The endurance and strength building exercises trainers learn at PT courses requires you to feed on protein rich foods to build, tone and repair muscles, boost immunity and restore red blood cells.

Protein increases your metabolic rate and speeds up fat loss. It also enhances the production of hormone called glucagon, used to check the level of insulin in your body. Your diet is nutritionally incomplete without protein to build and repair muscles and for effective recovery after a boot camp workout.

The gada also provides a fantastic workout for the shoulders and forearms and should be incorporated into your training program. Visit if you like to learn how to use the steel mace.

If you are a non vegetarian, large amount of protein is found in all meat, poultry and seafood products. Dairy products, dry fruits and nuts, lentils and beans have protein in moderate quantities. Dangerously Fit incorporates nutritional expertise with fitness programs in order to achieve maximum benefits and optimum results.

The standard recommended requirement of protein daily is 55 to 60 grams in a diet containing 1500 to 2000 calories, irrespective of age, body size or sex. Athletes or boot campers have higher requirements of proteins on account of their intense endurance exercises. Protein rich food, low in saturated fat and high in amino acids like low fat cuts of pork, beef, skinned chicken, eggs, seafood and milk products, provide you with energy to do challenging resistance training workouts.

High protein diet (HPD) is usually followed by sportsmen, athletes, bodybuilders and boot campers to gain muscle strength as well as lose weight. HPD with exercise curbs hunger that helps in weight loss. It reduces carbohydrates and body fluids from the body. Some HPD foods are boiled soybeans, whey, peanuts, steak, chicken breast and tuna.’

Excellent results from workout programs can be achieved with addition of HPD foods.

Protein builds antibodies and enzymes that maintain chemical reactions in your body. Your body utilizes protein continually, so it is vital to replenish it constantly. 

Your personal trainer will ensure you eat enough of the necessary protein required by your body to perform light and heavy exercises. This will help you in your weight loss and fitness goals to lead a healthy and fulfilling life.

If you would like to join a fitness boot camp, check out their website for more information.

What to consider when hiring a right Personal Trainer

Today, it has become easy as child’s play to obtain a fake degree or diploma in any field. That’s why it has become difficult to judge the right people out of the fake ones. Same goes in the case of hiring well skilled and well experienced personal trainers. The market is full of fake people and it gives a tough time to ordinary people when they go to hire a professional trainer for themselves.

mock certified trainer

In these days, the need of personal training has increased a lot more than ever. People find it difficult to stick to weight loss exercises on their own. Another reason is that they are not sure about the effectiveness of the exercises nor they are familiar with the risks that any work out can put you in. Rushing to gym is another immediate idea but it has it has cons as well.

Finding people that belong to your level is difficult there. In gyms, individual attention is not given so generalized work outs are carried out that may not suit your needs. Some people are shy to face people while working out in gyms. These reasons make it more practical to hire a professional personal trainer. Fitness trainers make sure you achieve your goals of building muscles and losing weight in desired time with no health injuries. They plan out exercises depending upon your needs after deep analysis. They also suggest you what to eat and what to not. Check out the Personal Trainer Courses website for more on fitness training and process of becoming a personal trainer.

When hiring a professional for your fitness training, you must make sure that you are choosing the right person. There should be no hesitation in asking about his experiences, qualifications, certifications and credentials. The fake instructor can never become equal to a well trained instructor. If a person tries to hide his certifications or seem reluctant to talk about his skills and experiences, it definitely means that there is something wrong. You cannot trust for your health on such illegitimate professionals.

If you find an instructor who is qualified but does not have enough experience, even then, he is better than the fake trainers. Having diploma in any other related field like first aid is considered an additional benefit! You can take decision about hiring an instructor or not by judging his body language and your observations.

Good trainers like to be questioned and they prove themselves by answering with their knowledge and experiences while fake fitness trainers respond in two extreme ways. They would either talk too much or find it difficult to answer your queries. They might feel irritated by your interview, give short answers or talk like they have crammed those lines. The other extreme could be that they would talk too much. They want to take out as much money as possible from your pocket and can make impractical commitments with you. They would promise everything you ask for without thinking about it. Another significant indicator to choose a personal trainer or not is to see his fitness level. It will show his commitment towards his work and passion to stay fit.

The best way is to do a quick search on net about fitness and health issues. Investigate about those topics to the claimed trainer, if he fails to give satisfactory answers or give monotonous answers to all questions, it shows that he is not the right person for you. Try to reach to those trainers who are referred by people around. If you find it difficult to interview a fitness trainer, you can bring a friend or family member with you who has good knowledge about it. He may investigate all the necessary details of the trainer for you.

When you successfully hire a reputed qualified personal trainer, half of your job is done. Now he will help you in setting small goals and motivating you to achieve those goals. He will provide all the help and guidance that he can give from designing exercises to developing diet charts as per your requirements. He would monitor the progress you make, and if sufficient outcomes are not obtained he would bring the next plan for you. Your part would be to follow his instructions strictly.

Benefits of Hiring your own Personal Trainer


Hiring a personal trainer is a much better step than deciding to work out on your own. The reason for this is that self imposed discipline is very difficult and one would falter at some point of time, if he or she is sweating out in the gym alone. If one needs to see tangible benefits of working out, it should be done regularly. This is possible only when you are paying a personal trainer for helping you out with the regimen.

If you are working out on your own, chances are you will give it up sooner or later or miss it very often thus making it ineffective. If you are on the lookout for a personal trainer who has done serious a fitness training course, you only need to check the local ads where you would find a lot of personal trainers offering work out sessions.

Motivation and accountability apart, administering diet, maintaining a chart for your improvements and successful and tangible health benefits are the three main reasons why personal trainers are hired by people. A good diet containing all the nutrients like proteins, carbohydrates, fatty acids and Vitamins is important for a person along with the physical exercise and a good personal trainer knows how to supplement that in the person’s diet.

Fitness training course

If you are working out you will have to scavenge for this information, but unlike in the case of personal trainers, you will only find tid-bits which are way too generic and might or might not suit your exercise regime. A personal trainer will focus on you with undivided attention making you do proper exercises for the right muscles for the right number of sets. Doing an optimum number of sets is good for the muscle build up.

A personal trainer is also the best person to decide when you should switch to different exercises. To find the best personal trainers, make sure you hire one who has done his personal trainer courses in Gibraltar. While working out alone one might get carried away and do an exercise for excess durations. Similarly when no one is looking, some tough exercises can make you quit, whereas a personal trainer ensures you complete every single exercise. If you are not able to do any particular exercise, you will be demonstrated the right procedure by the trainer too.

Working out with a personal trainer is also a matter of compatibility. Once you find someone with whom you can gel well, things start to get much easier. Working out with someone who knows the significance of every exercise and how to stay in proper shape will automatically propel you towards the path of self motivation and the love for physical fitness.