How to Become a Certified Personal Trainer

How to Become a Certified Personal Trainer

Becoming a personal trainer is one of the best career choices, especially if you are adept and keen on keeping your body strong and healthy. It may prove to be challenging to get certified, but rest assured that your efforts will be worth it. Thereby, if you are interested in earning by becoming a certified personal trainer, here are some helpful tips.

Personal trainer

Get a high school degree

In order to pursue a career as a certified personal trainer, it is important to first complete a high school degree. More often than not, certifying bodies require individuals to have at least a high school diploma to be eligible for an exam. In some instances, a training course certificate from a postsecondary education proves to be sufficient.

Complete an AED or CPR course

Being a personal trainer entails the need for you to be prepared for emergency situations that may arise while you are undergoing a training session with your client. Thereby, if you are keen on how to become a personal trainer, then you should already take basic cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) programs. If possible, get certified in these courses as well.

Choose a fitness specialty

Assess yourself and evaluate your skill sets in order to help you decide on which specific fitness specialty to pursue. Another factor to consider is your social skills because it is important to note whether you are comfortable in working with a group or an individual trainee. Once you eventually decide on which path you would like to pursue, the next step is to research on certifying bodies together with the programs that they use to train trainers.

Prepare for your certification

After deciding on a fitness specialty that you wish to pursue, the next logical step is to prepare for your certification. There are several exam preparation courses for you to choose from, as well as training classes that you can enroll in. Once you finish these, you will have the confidence to pass your certifications with flying colors.

All you need to do now is to register for your selected certification examination wherein you will be asked to pay for a certain exam fee. The tests are usually computer-based that include about a hundred multiple-choice questions.

personal trainer

Start earning

With certifications on your belt, you are already eligible to apply for jobs or even perform a private practice. Most trainers opt to gain ample experience by first working in their local gyms and fitness centers. Still, others opt to practice independently and work on building a roster of clients. Nevertheless, it is a good practice to continue to pursue higher education in relation to your specialty in order to be more marketable and build a strong reputation.

To wrap things up, becoming a certified personal trainer may not be as easy as what most people might think. However, it is a profession that is worth pursuing because it is rewarding. Nevertheless, don't let the challenges stop you from becoming a certified personal trainer.


 

Effective Ways To Overcome That Shyness Inside You

Effective Ways To Overcome That Shyness Inside You

Being shy can be normal.

But, if your shyness hinders you from achieving what you want and what you truly deserve, then something has to be done about it. We are all living in a very competitive environment where there is just so much on the line, thereby making it difficult for some people to overcome their shyness. However, you have to learn how to get over your shyness and be an achiever in life.

The following are some effective ways on how you can overcome your shyness.

3 Effective Ways To Overcome That Shyness Inside You

Arm yourself with knowledge.

Shyness often comes with anxiety which usually occurs to people who do not have enough confidence and such can also be caused by a lack of knowledge about a certain task or challenge that one is about to go through. Shyness can be conquered through knowledge. If you are about to perform on stage, you should know more about the skills that you are about to showcase. When you arm yourself with more knowledge your confidence will also improve. Stage fright is real and so is shyness.

Every person has his own moments of shyness. If you plan to join competitions, better be good at overcoming your shyness. If you want to join contests like bikini competition, make sure you’re completely aware of all its pros and cons. You also need to know about all the factors that could affect your chances of winning. See to it that you have a comprehensive bikini competition guide and a coach who will help you go through all the process. A training coach will also help you beat your shyness by making sure you have the best physique required for the competition.

Don’t let your insecurities drown you.

Having insecurities is normal. Every human being has his own share of insecurities. However, some people choose to step over it and refused to have it as an obstacle to their success. Insecurities can lead people to lose their confidence and make them feel that they are not capable of achieving something, believing that other people deserve it better. You have to rise up above your insecurities and be proud of who you are. You are not just a unique creation, but someone who definitely have what it takes to become successful just like other individuals on this planet.

Stop comparing yourself with other people.

Needless to say, everyone is unique. This statement alone should be enough to convince you that there is no point in comparing yourself with others. Practice at your own pace. Learn more about what you're passionate about. Work towards achieving your goals. If you want to engage in competitions, train hard and give your best shot. Do all these things to keep you busy and avoid yourself from the tendency of comparing yourself with others. Otherwise, you will find yourself always at the losing end.

Keep in mind that success does not warrant a big personality. It only takes enough courage and determination to rise above our own imperfections. Learn to overcome your shyness and you will find yourself slowly opening more doors to opportunities for success.


 

Boise: Discover The Biggest Small Town There Is

Boise: Discover The Biggest Small Town There Is

Boise is the capital of Idaho, which is also known as the most populous city in that state. This is the reason why Boise is dubbed as the biggest small town there is. Accordingly, here are some fun facts that will let you discover Boise more.

#1 Adventure city

Boise has been crowned as the #1 Adventure City by the National Geographic. There are definitely plenty of things to do in Boise and if you are up for an adventure, you can go visit the Bogus Basin Mountain Recreation Area. Here you can experience snow skiing amidst breathtaking views of mountain ranges and snowy landscapes. There are also several outdoor activities, such as hiking, rafting, and camping, that you can indulge in, as well as different tourist attractions, such as the Zoo Boise and several other museums and parks that you can go visit.

A city that ‘gets it right’

Time Magazine named Boise as the #1 city that ‘gets it right’ in their article entitled ‘Solutions for America’ because of its safe streets, growing economy, and vibrant community. The city has dubbed itself as a cultural hub for music and theatre, wherein each spring, the city hosts the Gene Harris Jazz Festival, in honor of the city’s most renowned jazz musician, Gene Harris. There are also great education opportunities in the city and it has been praised for its great schools and universities over the years. Perhaps this is one of the reasons why Outside Magazine gave Boise the top spot in being the overall ultimate town in the Western US.

Despite being a city with an immense population, the crime rate in Boise is relatively low compared to other cities in the US. Aside from this, it is relatively affordable to live in Boise, compared to other cities such as Portland or Seattle. This could be one of the reasons why Boise made it to the Forbes top 10 lists of cities where salaries are considered competitive and increasing. The city is also surrounded by nature, with the Boise River snaking into its way in the city. Add to this a climate that complements superb living standards, with summers that are not that hot and winter that is not that cold.

Mountain biking town

Boise was named by the Bike Magazine as the best town in the country to ride your bike. This is because Boise is considered as the most bike-friendly city because you literally can get anywhere in the city with just your bike. You can bike the Greenbelt or downtown Boise even if you don’t personally own a bike because bikes can be rented for the day. You may even be lucky enough to book accommodation that provides complimentary bike rentals.

Boise is an amazing city that has several things to offer. If you are from Boise, it’s about time to get to know your locality. On the other hand, perhaps it is time to plan a visit to this city to satisfy your curiosity about the biggest small town there is.


 

Activities That Are Physically And Mentally Good For You

Activities That Are Physically And Mentally Good For You

Regular exercise is beneficial for both your physical and mental well being.

Physical activity, in general, is known to promote the release of serotonin in your brain, along with other chemicals that help to ward off any fits of anxiety and depression.

Physical activity also helps you sleep better, while also looking and feeling your best. Individuals who suffer from insomnia or hypersomnia may also benefit from physical activities, which help regulate your sleep/wake cycles. And of course, you don’t have to hit the gym on a daily basis to make sure that you get your needed daily exercise. These activities are great for both your physical and mental well being.

5 Activities that Are Just as Good Mentally as they are Physically

Kayaking

Even though it’s a low impact activity that will never easily exhaust you, kayaking will improve your overall cardiovascular fitness and will promote muscle strength. The activity also has a reduced risk of tearing joints and tissues, while still helping you stay in shape and drastically improve your mood.

On the other hand, kayaking is also very beneficial when it comes to clearing your mind and keeping you at ease. When you learn how to kayak, you’ll get to broaden your social circle by making friends in the kayaking community. This activity is also known for being a very effective stress-reliever, seeing as you get a chance to expose yourself to the great outdoors and get fresh air more often.

Walking

Taking long walks in nature will give you the same benefits of jogging without wearing you out as easily. The activity drastically improves your cardiovascular health with little effort, while also exposing you to surrounding nature. Individuals who consistently take long walks, whether to commute or for leisure, will gradually lose weight and improve their balance. Walking is also a great way to reduce cholesterol levels in the blood as well as reduce the risk of heart diseases.

Aside from feeling and looking fitter, walking gives you a break from every day worries. Individuals who walk often tend to drift off with their thinking, and contemplate about their surroundings. For those whose jobs are dependent on creativity, walking helps immensely with generating new ideas as well as solve problems.

Yoga

Most of our lives are quite fast-paced, which can be very stressful. Even when we take a break to go to the gym, you’ll notice how many of us tend to rush on our way there, as well as go for the most strenuous and quickest paced workouts. On the contrary, Yoga is more of a meditative workout that focuses on balance and patience. Doing yoga regularly will help you get more flexible, increase your muscle strength, and maintain a healthy weight.

The mental benefits of yoga are also endless. Because it’s an activity that focuses on body awareness, it helps relieve stress, sharpen focus, and lengthen attention spans. It’s the kind of activity that has a lasting calming effect. After a long yoga session, your muscles will feel relaxed and it will feel as though you walked out of a massage parlor.

There have also been studies on how yoga affects individuals who are not neurotypical as well as those with mental illnesses. Recent studies suggest that yoga has a consequential effect on improving symptoms of schizophrenia when done alongside prescribed medication. It’s also known to naturally treat sleep disorders, namely insomnia, as it trains your brain to stop over-thinking and start contemplating to become more self-aware. Simply put, it’s a meditation for the body and mind.

Weight Lifting

A popular form of exercise, weight lifting is a strength training workout that can be done just about anywhere. If you don’t have dumbbells and don’t plan on buying them just to test the waters with this activity, using filled water bottles can suffice for beginners. Weight lifting helps boost metabolism, tone muscles and reduce body fat when done consistently. Individuals should never start with bigger weights, as this can put a strain on muscles, and in some cases, can permanently damage tendons. It’s best to lift weights with an instructor to make sure that your techniques are safe.

That said, there have also been numerous studies conducted on the mental health benefits of weight lifting, and the results are nothing short of astounding. Resistance training, in general, is known to improve symptoms of anxiety, and the workout doesn’t need to be strenuous, either. Even lifting the lightest weights will help manage symptoms of anxiety disorder and depression.

Deep Breathing Exercises

Although they’re certainly not an orthodox activity, they’re extremely beneficial both physically and mentally. Deep breathing can reduce stress and relax your every muscle. When you inhale slowly and deeply, your body releases endorphins that act as natural painkillers and mood stabilizers. The exercise also promotes blood flow as your diaphragm moves, which helps in expelling toxins from your body. This is why many individuals who incorporate deep breathing exercises in their daily routine report better bowel movement.

And because you’re introducing more oxygen into your blood, this activity can boost your energy levels. The best part is you can easily do these exercises wherever you might be. Some individuals also report seeing improvement with anxiety symptoms as well as sleep disorders. Additional benefits include reducing inflammation in your body and skin, as well as strengthening your immune system by facilitating the expulsion of toxins from your body.

Deep breathing is just as it sounds. There is no right or wrong way to do it, so long as you sit with your back straight and take deep breaths repeatedly. You can do this as much as you can, just make sure you breathe through your nose and exhale through your mouth for best results.

Staying active and adapting your body to constant movement will add years to your life by reducing stress and keeping your body in optimum physical health. Because many of us now lead sedentary lifestyles, we’re often confused as to why our mental and physical health quickly deteriorates. Leading a more active lifestyle will help keep premature aging at bay, and will improve your overall mood and mental well being.


 

Are You in a Codependent or Cocommitted Relationship?

Are You in a Codependent or Cocommitted Relationship?

Couples who play together, stay together, as the adage goes.

Usually, this phrase is used in talking about working out together, like when couples hit the gym or do a race together. I know a family that all does karate together, both doing classes, practicing and going to tournaments across the country together. They are also filling up their basement with trophies together. It’s fantastic to see how much they bond through this shared experience with each member of the family learning, growing and succeeding while the rest of the family cheers them on.

What is Codependency?

    • Codependence, when one person relies on the other for their identity, direction, and sense-of-self, can be common in relationships
    • Codependent relationships are one where one person is the lead actor, and the other follows, rather than mutually supporting and celebrating each other’s individual and the couple’s shared success
    • The path to breaking from this pattern lies in seeing what makes us individually happy, regardless of what anyone else may want, need or be doing
    • To find that happiness takes a willingness to ask ourselves a lot of questions, and dig deeper into the answers by asking “Why?”
    • Changing the dynamic together can give you the kind of fulfillment in your relationship you truly desire, even if you see getting there as impossible right now – you have nothing to lose by trying

Whatever “play” means in each context is less important than the fact that you’re doing something together, supporting each other. Building a sense of mutual support helps deepen the bond a couple has, which increases the likelihood that they don’t just stay together but stay happier together.

Sometimes, though, being together can be driven by one person in the couple depending on the other for their sense of self. That moves into the realm of codependency. While people who are codependent often stay together, it’s because they have to rather than because they freely want to. That is, without the person you are codependent on, you may feel like you wouldn’t or couldn’t go on.

Another way to think of it is that instead of being together, one is in front and one is tied behind them (perhaps they tied the rope themselves, and perhaps it was tied to them). This is actually a common, though hard to pin down, occurrence. Some estimate low-level codependency exists in up to 50% or more of relationships. That means you’re not alone if you believe you are in a codependent relationship. It also means not everyone faces it, so there is hope that you, too, can move past it.

Co-committed – A Better Way to Be

For neither person is this is a recipe for healthy, long-term, shared success. A better co-relationship is one where you’re co-committed. That applies to each other’s goals, but also to each other as human beings needing to thrive and grow individually. You hold each other up rather than standing on the other to get taller.

So what can you do if you find yourself in a codependent relationship? The specific actions depend on which side of the equation you’re on, but the overall theme is the same, and it centers around discovering what each of you really wishes for in life down at your core.

Building Your Own Identity for Your Independence

If you are relying on the other person for your sense of identity, self, and direction, recognizing that can be upsetting, destabilizing and confusing. It can also be enlightening and freeing to see the space to learn about yourself, your needs and who you really are. It is important to acknowledge the discomfort, but know that you are still standing and will grow stronger in finding yourself.

Instead of deriving your happiness from the other person, ask yourself what you enjoy doing, what you want in your life and ultimately, what makes you happy. The key is that the answer has to be about you in and of yourself. If your answers have to do with the other person, you haven’t gotten deep enough.

For example, if you say your definition of happiness is that your partner feels fulfilled and supported in life, you need to ask yourself, “Why?” Why does that make you happy? What is it about their happiness that gives you more happiness yourself? Keep asking questions like that until you are fulling speaking to your own needs.

Allowing The Codependent Person to Stand Strong

For the person being depended on, you may feel worried about your partner’s ability to stand on their own either out of compassion for them or out of a need for control of them. If it is out of compassion, dig into that feeling.

Why do you have that compassion for them?

Would helping them find their own strength give you even more compassion and love for them?

Would this make you feel happier?

Why?

If your reason is based on a desire for control (if you can even see this or admit this to yourself, which can be hard), why do you feel the need to control them?

Does it even have to do with them?

Usually, it stems from our own insecurity, trauma, and backstory driving our need for control in our lives or a sense of power over others. In that case, dig into those root causes, and try to see how, in fact, controlling them isn’t addressing your own pain. It’s like a band-aid on a wound. No matter how much you control someone or make them rely on you, if your reason for doing that is your own hurt, that control will never make you feel complete as a person yourself.

In fact, what you come to realize is that you, too, are dependent on them. That’s why the term is “codependent,” and not just “dependent.” Although you may not see it initially as the “stronger” one in the relationship, you depend on them as much as they depend on you – just in a different way.

Moving from Codependent to Co-Committed Together

What if you both contributed to each other’s growth? What if you both were there for each other? What if you both had moments you could step back and smile with what your partner had achieved? Doesn’t that sound better?

You may not see it as possible and maybe thinking in your head as you read this, “Yeah, right, Bryan, sounds great, but that’s never going to happen.” As long as you see it that way and don’t try, I guarantee you will be right.

But let me ask you this – if you don’t have this dynamic today, do you have anything to lose by trying?

Worst case scenario, nothing happens. Best case scenario, you move to a better relationship based on support together. That is, there’s only upside here.

Buddhist monk Thubten Chodron writes about the kind of relationship built on mutual happiness in her book, Open Heart Clear Mind, when she says,

“a kind heart is the essential cause of happiness…When we respect others and are considerate of their needs, opinions, and wishes, hostility evaporates. It takes two people to fight, and if we refuse to be one of them, there is no quarrel.”

So what kind of relationship do you want to have?

One where one of you is the lead actor and the other is merely an extra on set there to round out the scene for the lead?

Or do you want where you each star in your life together, supporting each other as you achieve greater things together and individually?

If the latter situation sounds better, you can learn more and dig into how to do that in my new book, The 50 75 100 Solution: Build Better Relationships.


Author bio: Bryan Falchuk

Bryan Falchuk is an author, speaker, and coach helping people change their lives. Bryan has also been a successful C-level executive. As a Certified Behavior Change Specialist, Bryan is the best-selling author of Do a Day and his latest best-selling book, The 50 75 100 Solution: Build Better Relationships. He speaks regularly on the subjects of motivation, culture, relationships and overcoming challenges, including several TEDx Talks. He has shared his message on over 150 podcasts and radio shows and has written for many top publications like Inc Magazine, the LA Times and Chicago Tribune. Bryan also hosts his own show, The Do a Day Podcast.


 

Self-Care for Women Is Not Selfish, It’s a Non-Negotiable and Absolutely Imperative

Self-Care for Women Is Not Selfish, It’s a Non-Negotiable and Absolutely Imperative

If you were to take just five minutes to scroll through your Instagram feed, you will no doubt come across many snapshots of gorgeous women immersed in steaming baths adorned with flowers and bubbles.

These posts all feature beautifully manicured feet conspicuously sticking out the water, and expertly applied the facial mask and even a glass of sparkling wine to complete the picture. You are sighing, saying to yourself that will only happen to you when you win the jackpot, right?

Possibly, but hang on there!

Self-care for yourself as a woman is vital, it is not meant only for the fortunate few. It is a necessity, in fact, no matter what kind of a lifestyle you lead, and no matter own much money you have or don’t have.

Self-care in women isn't selfish – it’s imperative

Self-care is a term which when simply defined means taking care of one’s own health and needs.

Let’s explain it better here:

  • It’s a true story, the one of Poppy Marler. She had a realization when she decided to look at herself at 40; to change her life and begin a new journey head-on.
  • She says that when she was a young mother, she just put everything on hold, being hyper-focused on her child’s care. She actually put her own life on hold. She neglected friendships and bored anyone who’d listen with baby stories and pictures.
  • When she got into real social situations, she found she could not add anything to the conversation because all of her current experiences were about her parenting experiences. She had no life or interests outside of motherhood.

  • She didn’t notice that she had put on a whole lot of weight either because she no longer dressed in her professional or party clothes. In fact, there were very few times when she wore anything nursing and spit-up friendly. She gradually realized that she had no life outside of her child.
  • Finally, a dear older and wiser friend of hers told her that it was an essential thing, apart from taking care of her family, to take care of her own needs because her own health and happiness directly impacts her ability to care for her family. She then realized the consequences of her self deprioritization :
    • Weight gain
    • Depression
    • Lack of socialization

Poppy eventually realized that just like how in an airplane, you are instructed to put on your own oxygen mask first, then help others; in order to help others, you need to take care of yourself first. It was then that she discovered how taking steps to care for yourself each day should be a top priority.

9 Ways to Show Yourself Some Love and Make Your Life Better

She went on further to start involving these important aspects of her life:

  1. Exercise, because moving your body keeps your blood circulating, keeps you strong, and keeps your mood happy.
  2. Eating well: She says she learned to eat 5-7 servings of fresh fruit and veggies, ensuring that she got all her nutrients in, removing all the junk foods.
  3. Maintaining relationships outside your family. It was important that her family remained her top priority, but she also learned not to under-estimate the power of good friends. She found that just having someone to talk to was a great help in advancing feelings of well-being.
  4. Getting enough sleep: Without good and enough sleep, the quality of your life deteriorates rapidly. Sleep is what is needed to help your body recover and repair itself, and also to avoid television as well as snacks which are high in sugar and fat before bedtime
  5. Getting dressed every day: Working and walking around all day in sweats and slippers is not good for anyone’s self-esteem. We know that when we look good, we feel so good.
  6. Having a positive attitude: A positive, mindful attitude used on yourself and others will change the way you view life. It gives you a reason to get up in the morning and face whatever challenges come your way!
  7. Have a hobby: You need interests of your very own outside of the home and family because it maintains your individuality.
  8. Spend some time alone: Just taking a relaxing bath for 30 minutes or a few hours out to do your hair and nails or reading a book you have been meaning to read, these are what boost your morale, your spirits, and make you feel good about yourself and life.
  9. Ask for help: If you are struggling, don’t be afraid to ask for help, because it’s true, we can’t do everything alone – no man is an island.

It figures…

“Learning to take care of your own needs isn’t selfish, it’s downright essential.”

It makes you a better caretaker because after all, happiness and health are top assets to have, aren’t they?

It’s a lifetime investment – how are you really doing?


 

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