Archive | Fitness

The Lifting Technique Is a Good Way to Stop Bedwetting

Yet, another night of bedwetting? You are tired of changing the bed sheets every morning. Will your child get out of this habit? Do you need to take him to the doctor? Are you completely confused with what to do? If your child is 5 to 10 years of age there are still chances of him getting out of this habit. However, in case your child has turned a teenager, it is a matter of concern for both of you. We recommend that you consult a doctor to rule out any medical concerns. But, before you go ahead and spend hundreds of dollars in your child’s treatment, you can try out the “lifting technique” mentioned here. Today, we are going to discuss both the positives and negatives of this technique. Read on to know more:

What is the lifting technique?

It is a quite simple technique where one hardly has to spend any money. Few hours after your child has gone to bed, wake him up and take them to the washroom to pee. We recommend that you follow this technique at 10pm every night. This will ensure that he does not wet his bed in the middle of the night.

How to stop bedwetting? OR Is it a solution to look forward to?

It is important to note here that the lifting technique is not a solution in itself. This technique will not instruct the brain to stop bed wetting. But yes, it will instruct the brain to get up in the middle of the night to pee. And when this technique is carried out for a prolonged period of time, your child will stop the urge to wet the bed.

There may be times when your child has stopped bed wetting but then his habit lapses and he starts to wet the bed all over again. In such a situation, the lifting situation helps a lot. Continue this technique for as long as he continues to wet the bed. Once he stops it, you can do away with the technique as well.

For some parents, this technique of lifting your kids in the middle of the night is quite convenient. Instead of changing wet bed sheets every morning, it is better to wake your child in the middle of the night and take him to the washroom to pee. If you are a working parent, you will find this technique all the more effective compared to changing wet and stinking bed sheets every morning. Moreover, your child is a teenager; he too will like this technique than changing of bed sheets.

Note:This technique can help get rid of bed wetting on a temporary basis if not permanently. Along with this technique, you need to take into consideration your child’s eating and drinking habits, lifestyle, medical issues and emotional well being to uproot bedwetting from the basis.

So what are you waiting for? Now that you know how to stop bedwetting, go ahead and try out this technique today.

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Reebok Treadmill Model 9500 ES – Is It A Treadmill Or Home Entertainment System?

The Reebok Treadmill Model 9500 ES is so packed with features that I wonder if it should be described as a treadmill at all! Combining fitness with fun, its more of a one stop workout and mini entertainment venue right there in your own home. An expensive gadget or a cheaper alternative to a fitness membership? I guess that depends on how much you pay at your fitness center, and how often you use it.

Another thing that strikes you when you’re looking around for advice on the Reebock Treadmill Model 9500 ES, and other Reebok treadmills – made by ICON Health and Fitness – is the manufacturer’s description. There’s a trademark attached to so many of the features, and without sounding negative about the product itself, do we really care if the fan, or incline control has some kind of made-up name for the sake of adding a TM after it, and does it make the treadmill any more attractive to buyers? I doubt it! For the purpose of this review, however, I have included all the ® and (TM) logos where appropriate, and you can see for yourself how ridiculous it starts to appear.

Main specifications:

  • Motor: 3.5 CHP Commercial grade
  • Incline: 0-12% Power Incline(TM)
  • Speed: 0-12 mph One Touch(TM) Speed Control
  • Running surface: 60″ x 20″
  • Heart Rate: EKG(TM) Heart Rate Monitor
  • Folding feature: SpaceSaver® Fold Away Design
  • Shock Absorption: DMX(TM) Adjustable Impact
  • Max user weight: 350 lbs
  • Warranty: Motor – 20 years


The Reebok Treadmill Model 9500 ES has a huge choice of 35 built-in programs, including four pre-set options, two event training programs, two for heart rate control, and six calibrated weight loss programs. If that’s not enough, the 9500 ES is also compatible with iFit® Interactive Technology, which is like having a virtual personal trainer! The belt on this model is a very good size for a home treadmill, at 60″ in length and 20″ wide, giving a decent running surface and a more comfortable workout for those with longer legs. With speeds of up to 12mph thanks to the 3.5 CHP commercial grade motor, the Reebok 9500 ES is able to compete with some of the treadmills you see at the gym. Another attractive feature is the One Touch(TM) Speed Control, making it quick and easy to adjust your speed to your required level.


A multi-color LED display on the console shows the usual readouts for speed, time, distance and heart rate, and the integrated AutoBreeze(TM) Fan on the Reebock Treadmill Model 9500 ES will help keep you cool during your workout. The piece de resistance on this treadmill has to be the entertainment center. Featuring a 7″ interactive flat screen, built in speakers, sub woofer and MP3 system, the Reebok Treadmill Model 9500 ES will surely make your regular workout an enjoyable experience.

Design and Warranty:

The folding feature of the Reebok Treadmill Model 9500 ES offers a convenient solution for home fitness users. The SpaceSaver® Fold Away Design with Easy Lift Assist Shock makes quick work of storing the unit away when you need the space.

The standard warranty on this model is one year for parts and labor, and 20 years for the motor. This, for me, is where it falls down when compared to some of the other folding treadmills; for example the Sole F80 includes a 30-year deck and motor warranty, and 5 years for its other parts.


A hefty price for a gadget filled novelty that could soon wear off. Impressive as it seems, with a price tag of around $2500 the Reebok Treadmill Model 9500 ES doesn’t sound like music to my ears!

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All About Day Off Dieting

Staying in shape, and losing weight is hard. We all know that its 80% diet and 20% exercise, but there are those days (or weeks) when you just want to be lazy and stay laying down on the couch, not counting calories or steps. Well luckily for you, here are some tips and tricks that you can do at home so that you can stay on that couch wrapped under that warm blanket watching Netflix and not feeling guilty about it.


Tip #1: Squeezing out three tablespoons of fresh lemon juice and mixing it in a cup of water is the first thing you should do when you wake up. Research shows that these small spoonfuls can reduce blood sugar level fluctuation by 15%.

Tip #2: Eat spicily! Simply adding jalapeƱos or a spicy sauce, or seasoning to your food can increase your metabolism by 20%, as well as help regulate digestion, which will result in a flatter stomach and less bloating.

Tip #3: There are some things that you can have right before bed. A cup of green tea before bed will help control your metabolism rate while you are asleep and can increase that rate by 10%, just from one cup of yummy green tea. The same goes for a teaspoon of peanut butter. Yes, you heard me; peanut butter. Your body must work harder while you sleep to digest that peanut butter, thus resulting in a faster metabolism rate and more calories burned at night.

Tip #4: You know when you had lunch, and you think you can last till dinner without a snack? Get that thought out of your head right now! There is a magical hour that happens every day between 3 and 4 pm; it’s called the Powerful Protein hour. 3 pm till 4 pm is usually the time between lunch and dinner, adding a protein-powered snack during this time will help increase metabolism speed, while the protein will keep you fuller longer, which will help you from over eating during dinner time.

Dining Etiquette:

Tip #1: Eat from dessert plates. Get rid of those big plates; big plates lead to big waist lines, and we don’t want that. Smaller plates = smaller waist lines. Now this regards psychology. You see when we eat from big plates we put more food on, and our brain tells us that we should finish more of the food. But eating from smaller plates will trick your brain into thinking that you finished a whole “plate full” of food, which will save you from over eating, and usually will save you from going up and getting seconds.

Tip #2: Contrasting colors, doesn’t only have to go for furniture or painting. But it goes to your kitchen as well. Eat your food from contrasting color plates. So, let’s say you are eating a green salad, try eating it from a red plate next time. If your food, and your plate, are too similar in color your brain will allow you to eat more than needed; contrasting colors will make you pay more attention to the volume of food on the plate and keep your brain from blending them both together.

Tip #3: Alrighty, raise your nondominant hand, now eat with it. Most snack binges occur because we don’t have to think about the process. Research has shown that eating with your non-dominant hand and thinking about the process will result in you eating less and become more aware of your eating decisions

So there we have it. These tricks will not only help you boost your metabolism without timing snacks and meals, and without counting calories. It also allows you to feed your sweet tooth at night with some yummy peanut butter. And the dining etiquette totally allows you to explain your new and bright cupboards to your friends. Enjoy that lazy day on the couch.

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Advantages and Disadvantages of Wellness Programs

At the level of society-at-large, public health standards have in many ways been drastically decreasing over recent years. While the number of health-related problems is growing, the average level of physical activity on the part of individuals is decreasing. This has further contributed to the decline in overall health across the population.

In order to curb this troubling trend, organizations have begun to design (or implement externally-designed) wellness programs. The basic aim of these programs is to improve the emotional and physical health of the target group of employees.

The underlying idea behind any wellness program is to augment the health of the individual. This endeavor is often initiated by insurance companies, businesses, and not-for-profit organizations for their employees or other stakeholders. The programs address health-related issues, including the emotional, physical, mental dimensions of a person’s life. They seek to bring about a lifestyle change among program participants by increasing their physical activity levels and changing their dietary habits.

Many companies offer participation incentives such as gifts, vacation days and even reductions in insurance premiums. The success of the overall program will depend on nature of the target group.

The advantages and benefits related to the implementation of a well-run wellness programs are profound and important. A better lifestyle – accompanied by increased physical activity – will lead to a reduction in common health problems like cholesterol, diabetes, obesity and stroke. A happy and fulfilling life is not possible without adequate health.

For the corporations, as well as small and midsize businesses, wellness programs help to increase the level of job satisfaction. Having healthier employees help the company rein in healthcare expenditures and increase worker output. An increase in the vitality and health of the employee has a direct correlation with his efficiency in the work place. Stress management can also be effectively dealt with through wellness programs.

While wellness programs have their advantages, they have their challenges, as well. For one, the basic success of any program is dependent on the enthusiasm of the participants. Most individuals tend to not participate in such programs with the requisite motivation or energy. It is often difficult for the individuals to take the time out for such initiatives. In wellness programs for employees, the foremost issue is the ability of the company to create an atmosphere of active participation, while committing the required resources to sustain the program. The startup investment is often substantial and will take time before being actually realized in the form of bottom-line savings. Many employees have privacy concerns, as well, given that many of these programs entail a complete health assessment. Often times, the employees who would benefit the most also lack the motivation to join.

The guiding principle for any corporate wellness program is quite straightforward: it is an attempt to make people’s lives better and more productive. The lack of physical activity, coupled with a poor diet, will usually lead to higher healthcare costs. The advantages associated with any such program are obvious and can never be understated. The basic obstacle for the success of any given program is the chronic lack of motivation. Only when the individual is committed to rectify his lifestyle can any such program be truly effective.

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Lower Back Pain The Role Of Calf Muscles

Lower back pain causes calf muscle pain and tightness and the calf muscles play a huge role in the development and maintenance of lower back pain.These calf muscles (gastrocnemius and soleus) are usually tight in most people especially in women wearing shoes with high heels. Calf muscle cramps are extremely painful and often awaken people during sleep. These cramps are a warning that there is nerve related muscle problems stemming from spinal nerve root involvement in the lower back. This is usually the case if you have calf muscle tightness and frequent night cramps even if you have no complaints of lower back pain or lower limb pain.

There are three calf muscles, two of them are called the gastrocnemius muscles (inner and outer muscles known respectively as medial and lateral) and the third is called the soleus muscle.

The gastrocnemius arise from the lower part of the thigh bone just above the knee. The soleus muscle arises from the leg bones known as the tibia and fibula bones and does not cross the knee joint. All three muscles insert into the heel bone through the heel cord. The tibial nerve supplies primarily S1 nerve root fibers to the inner gastrocnemius muscle (medial) and the L5 nerve root fibers to the outer gastrocnemius muscles (lateral) and primarily S1 nerve fibers to the soleus.

The gastrocnemius and soleus muscles are responsible chiefly for bending the ankel and foot down so that the toes can point toward the ground. However when the foot is flat on the ground as in the sitting, crouching or squatting positions, the gastrocnemius muscles can bend the knee but not the soleus. Those who have tightness of the calf muscles will note that they are unable to place the heels flat on the floor.

During ambulation, people with tight calf muscles are unstable and prone to falls since there is difficulty with the heel striking the ground. They also have difficulty with the push-off phase of ambulation. The only muscle that is active during relaxed standing is the soleus muscle. It is responsible for stabilizing the leg so that the weight line can fall in front of the knee. Otherwise, the knee can buckle.

Tight calf muscles play a significant role in causing and aggravating lower back pain due to increasing the stress on the low back muscles. Since these calf muscles are chronically tight, trying to reduce or release spasms within these muscles is very difficult. In addition, there is also nerve related muscle tightness and weakness in these muscles due to presence of aging of the L5 and S1 spinal nerve roots.

To make the situation worse, the muscles that lift the foot and ankle up of the ground in the front of the leg are chronically weak. The weakness is primarily of nerve related origin since these muscles are supplied by the L5 nerve root which is the most commonly injured nerve root. The injury or irritation stems from presence of degenerative arthritis of the spine, slipped disc, bulging disc, etc. The L5 nerve root fibers are mainly carried through the peroneal nerve which also is vulnerable to trauma from habitual crossing of knees and/or ankles making the foot and ankle dorsiflexors even more weak.

Therefore to treat calf muscle tightness, muscles in the front of the leg called the dorsiflexor muscles of the foot and ankle have to be treated before treating the calf muscles. The dorsiflexor muscles of the foot and ankle are chronically subjected to lengthening contractions during ambulation. Therefore selective activation of these muscles by inducing shortening contractions is needed. Walking on the heels is one of the ways to induce shortening contractions of the foot and ankle dorsiflexors.

Optimal treatment for the tight calf muscles cannot be isolated to just treating the calf muscles symptomatically. The treatment must include treating the root cause of the tightness which is spinal nerve root problems primarily at the L5 and S1 levels.

All the related muscles that are continuously subjected to lengthening contractions need to be treated. Return of strength for these muscles is achieved through shortening contractions. Treatments must include treating the spinal extensor muscles, gluteus maximus, adductor magnus, tensor fascia lata, rectus femoris and the foot and ankle dorsiflexors. Selective activation for these muscles is most effective through motor point stimulation using the eToims Twitch Relief Method.

© 2007 copyright lower back pain| the role of calf muscles

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Refurbished Precor Ellipticals

Precor Inc. is one of the top selling companies in both home fitness products and commercial products. The home fitness products can be found in many fitness retailers. The commercial products can be purchased either directly through Precor, or through many of the home product dealers and retailers.

There are many fitness retailers that offer refurbished Precor Ellipticals. If considering buying a refurbished Precor Elliptical, one might want do some research on the outlet that you are purchasing it from. There are many reputable used fitness companies out there. Precor is a high quality fitness machine when it comes off the manufacturing line. Precor has found a way to reduce the parts on fitness machines by 25%, to eliminate the number of repairs to the machine. So if you are purchasing a refurbished Precor Elliptical, you are already starting with a great product.

Most fitness and health clubs keep their elliptical trainers for approximately 4-5 years. The commercial Precor Elliptical machine has an estimated life span of 10-12 years. When the health facilities replace their older equipment with newer equipment, the older is used as a trade in. At this point the trade in has half of its life span left. The manufacturer then takes it and replaces parts and refurbishes it. This adds to the elliptical trainers life span, while allowing the manufacture to offer it at a lower cost to consumers. Another objective that this creates is that it boosts the fitness clubs to replace their equipment more often, because the manufacturer can turn around and resale the refurbished Precor Elliptical trainer. The more demand there is on refurbished equipment, the more trade in value to the health clubs and fitness facilities.

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How Does the Muscular System Work In Conjunction With The Immune System?

The muscles connect the bones of the skeletal system and it is one of their main functions. As the muscles contract they move the bones. However, muscles also have other minor functions which are not that well-known. They help in increasing the body fluids, like blood and lymph. The muscular system also helps to improve the immunity in the body.

The immune system is one of the most complex and diverse systems in the human body. It protects the body from bacterial and viral attacks. It works with the white blood cells, and the organs that produce it. In a book entitled “Anatomy and Physiology,” authored by Dr. Gary Thibodeau, it is mentioned that lymph nodes play a very important role in the immune system. The blood passes through spleen, which is a warehouse of cells. The lymph nodes filter the lymphatic fluid and contain immune cells.

Lymphatic fluid is light yellow in color, is the liquid in our blood. The main consistency for the fluid comes from dissolved sugars and salts. It does not contain proteins or cells required by the body. Lymphatic fluid is formed when the blood vessels leak fluids into the blood stream. The lymphatic nodes filter this fluid. Then it is sent back into the capillaries. The fluid that does not enter into the capillaries is sent back into the lymphatic system.

One of the main problems with blood circulation is the wrong posture that most people sit in. The heart is located at the upper portion of the body. The blood that is returning to the heart has to flow upwards against gravity. The capillaries create pressure and push the blood upwards. The lymphatic fluid too has to go through the same system of circulation. The muscular system plays a very valuable role in sending these fluids upwards. They squeeze the lymph upwards so that the fluid is kept circulating and the lymphatic system functions efficiently.

Lymphatic flow of fluids is very important for circulation and immune system. It helps the fluid travel throughout the body. The lymphatic fluid re-enters the blood through the lymphatic nodes and here it is checked for immune cells and possible bacteria or viruses. If lymphatic nodes are not functioning properly, they decrease the immunity of a person, making him/her more susceptible to illnesses. Lymph also plays an important role in circulation because if it did not return the blood, the volume of blood in the body will be affected.

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Fitness Equipment Repair: Fast and Easy Tip To Fix Your Treadmill

Fitness equipment repair is actually pretty easy compared to a lot of other repair issues that come up such as car problems, household appliances and the computer.

In today’s throw it away and buy new mentality, having the option of fixing an expensive commercial grade treadmill would be ideal but knowing how and actually fixing the treadmill are two totally different issues.

I have to admit I was scared to think of having to go out and spend another $2,000 or more on a good quality treadmill but I was even more scared of taking off the hood of the machine and trying to fix the problem myself.

Luckily I did have a couple of quick searches on YouTube and found some videos that were really helpful and showing me how to fix some common problems that treadmill owners might face such as retreading the belt, waxing the treadmill and changing the belt entirely.

No the videos were great but I just still didn’t feel right about opening up the treadmill engine or even attempting to take the belt off so I found another solution.

This proved for me the best option and that was asking for some professional help but I didn’t know where to turn to or who to trust.

I found a solution that helped get my treadmill working great and have never looked back. By doing a quick search on the internet I found a lot of companies but I didn’t know who I could trust.

So after an exhaustive search I finally put together a list of the top fitness equipment repair companies and narrowed that list to my top fitness equipment repair company.

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10 Stuttering Treatment Tips to Conquer Your Stutter

Looking for some easy stuttering treatments you can do on your own? This article will give you 10 easy tips to help you stop stuttering today.

Tip 1: There’s no Magical Cure

First things first – you need to remember that you didn’t start stuttering overnight, and curing your stutter will not happen overnight either. Don’t get discouraged if you don’t see results overnight. It will take work, but it’s worth it.

Tip 2: Accept Your Stutter

You stutter, that’s a fact, so don’t try so hard to stop your stutter. This undue pressure you put on yourself to stop is part of what keeps you stuttering.

Tip 3: Stop Hiding

Quit hiding your stutter from yourself and others. When you talk you think you’re horrible, and when you hear others talk you think they are perfect – garbage! Nobody speaks perfectly. Eliminate that stress by coming out of hiding with your stuttering. Remember the stress of speaking makes your stutter worse, whatever you can do to lower the stress will reduce the stutter.

Tip 4: Don’t Try to Be Fluent

Your goal is to be conversational, not necessarily fluent. Expecting fluency adds stress and as we’ve stated above stress is your enemy! Your goal is to become conversational, which means speak with good rhythm and comfortably.

Tip 5: Avoid Avoidance

Slowly work yourself into situations you’ve avoided in the past. Whether it be a party, book club, or what have you – make it a goal to enter a situation you once avoided due to your stutter at least once a week. This will help build the much needed confidence to cure your stutter.

Tip 6: Embrace the Challenge

Like we said above to stop your stutter will take work. If you look at it as something that is nearly impossible, it will be. If you accept it as a challenge, and work to overcome that challenge on a daily basis there is no doubt you can control your stutter.

Tip 7: Eye Contact

When you speak, as well as when you listen, maintain eye contact. Eye contact can be tough when you stutter, I know, but this small step will help build the confidence you need to overcome the challenge.

Tip 8: Become a Keen Observer

Really observe what people do when they are speaking well. When “normal” speakers talk, what are they doing? How fast are they talking? Are they looking at the person they are talking to? Observe good speakers, then practice mimicking them. Also you’ll start to notice that almost no one speaks perfectly.

Tip 9: Start Stuttering

A little trick they use in speech therapy is to as you to stutter on purpose! Many find that by actually trying to stutter, they can’t! Trying to force yourself to stutter can override the triggers that cause you to stutter in the first place.

Tip 10: Observe Yourself

You’ll also need to be a keen observer of yourself. When do you stutter most? When do you almost never stutter? Are there physical, emotional, or psychological triggers that cause you to stutter? By knowing the answers to these questions you can begin to work on the reasons why you stutter as opposed to only working on the stutter itself.

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Who Holds the Power in the Fitness Industry?

In a recent move some of the big corporate gyms have decided to do away with the people in their businesses. Budget gyms are here and more importantly to us – virtually staff-less gyms are here.

The budget gym operators believe most people who use a gym don’t want a trainer, and the plethora of industry data says they are correct. Only 5-10% of gym members take up the offer of a programme by an instructor.

They have taken the biggest overhead out, the instructors, and flipped the traditional gym business model (staff heavy and profits low) to become more profitable and easier to run without the staff issues. Online bookings and membership systems take even more people out.

Personal training uptake in large health & fitness clubs varies between 10-20%.

Their approach is logical – some people want help with their training and some don’t. Those who do, pay and those who don’t, won’t.

You can’t really argue with the thinking and as a business model I love it, as a provider of health and fitness I hate it.

A service business with low people overheads… power?

I don’t particularly have a problem with budget gyms, I’m actually a member of one, although I haven’t been yet (it’s been open 5 months) but could not resist it at 9.99 per month (that’s another part of their strategy I’m sure).

I do have a problem with the notion that trainers can be removed from the equation.

I hate it because I have long felt that gym memberships were too cheap, and now budget gyms take the cost even lower.

Offering someone full access to your gym facility for 6-12 per week, or 2-4 per workout to me is ridiculous. It should be more like 10-15 per visit or 100 plus per month, in my opinion. More on this below….

If you offer something too cheaply (or even give it away for free) people won’t value it. As is the case with health and fitness, it’s often sold too cheaply, people don’t value it.

It sends the wrong message.

It sends the message that “health” is cheap and access to it is even cheaper.

You also have the more common power struggle scenario where the personal trainers are paying 500+ per month rent to the club to work their customers. In this case the gyms are making better margins than the trainers.

I have never done it so I’m not sure but it sounds about as expensive as renting a small unit in our area, 6k a year.

People have said that’s hard to justify in the long term, and your better off taking out a 30k loan over 5 years. That’s enough to set you up in a little studio.

Do the big gyms hold the power in this case? Are trainers who pay rent and build a client base in a club in a strong or vulnerable position?

When I say power, I don’t mean the kind of power to rule the world and suppress others. I mean the kind of power to control your own destiny.

Good personal trainers are specialists but are not regarded or treated as so. We can add more value to people’s lives than some other professional’s that’s for sure.

What has been the response from our end of the market?

The independents and the fitness business entrepreneurs should use what we have that they don’t… personality.

Our ability to deliver amazing and consistent results, our motivational qualities and our ability to personalise the experience, that’s the difference.

This type of business is HUGELY dependent on GOOD people to create the experience.

It’s no surprise that the best (most popular) instructors get the best attendance, retention and adherence to their programmes.

The potentially exciting future of gyms and group fitness is built around individual trainers or small groups of individuals.

Small specialist teams, with small membership numbers, high fees and offering a quality experience.

My final thoughts are that the corporations hold many of the resources, venues and the large capital and the trainers hold the keys to getting the clients results and providing all the energy and motivation that goes with that.

The trainers hold the skills at the luxury end of the market and the corporate gyms hold the power at the “pack em in pile em high” end of the market.

This is just fine for us personal trainers.

Who is your market? If it’s anything like mine, it’s the luxury, affluent and high end of the market. These types of people want a personalised experience and are happy and willing to pay for it.

What do you think? I want to know, am I the only one who thinks the corporate side of the industry are selling us too cheaply? De-valuing the personal trainer market?

Some may say the best result for both parties would be to work together of course and come up with unique solutions to serve both types of people.

I think you should not try to keep all of the people happy all of the time.

Keep things separate, with a clear message. Health is a commodity, the most valuable one of all.

Have you been affected by a large corporate gym in your area?

Do you run a personal training business?

Head over to to see what help you can get to improve your business and link up with other elite personal trainers from all over the world. Richard Clarke, the author and elite personal trainer, has lots of interesting things to say and lots of useful resources to improve your income potential.

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