Did you know that the worst sports-related injuries can lead to chronic, lifetime painful conditions? Sports injuries can affect anyone. Athletes like baseball players, gymnasts, runners, golfers, hockey players, basketball players, and even non-athletes alike are vulnerable.
The typical damage in sports-related injuries usually affects the tendon, ligament, cartilage, or the muscle. It can be a partial sprain, a strain, or a ligament tear. Bruising and bone fractures are also common.
Approximately 50 percent of all sports-related injuries are preventable when proper precautions apply before practice, a daily workout routine, or an actual sports match.
The following techniques can be implemented to decrease the probability of sports-related injuries:
1. Always Warm Up First Before Engaging in Physical Activities.
Beginning with a warm-up is highly recommended at the onset of any workout or sports activity. A quick jog, a little stretching, and some jumping jacks for five to ten minutes prepare the body well.
Warming up prepares the muscle for intense stress. Also, more blood flows towards the muscles, and the muscles become warmer and more flexible.
The heart rate gradually increases as the body prepares for exercise. The endurance level also goes up, as your body adjusts itself to higher intensity training.
Damage to the soft tissues, overstretching, muscle tear, and hazardous cardiac stress during workouts are often the injuries resulting from not warming up.
2. Take Pre-Participation Training Before the Vigorous Activities.
Athletes are highly recommended to be in tip-top shape before engaging in a particular sport. The same is true for fitness aficionados who perform their routine workouts.
Being in the appropriate physical condition can be achieved by taking an off-season or pre-participation in training. Before you start any physical activity, you need to condition your muscles gently. Right muscle conditioning will lead to proper engagement in any sport, and better fitness achievements.
3. Be Knowledgeable of the Rules in Training and Getting Fit.
The rules are designed to keep fitness enthusiasts and athletes safe while decreasing the number of injuries.
Consulting with trainers, coaches, seasoned athletes, and other experts will help ensure the execution of the correct physical exercise and sports techniques.
4. Always Wear Protective Sports Gear when Playing or Working Out.
Since there is always a high risk of getting hurt in each sport or physical exercise, safety is a primary consideration. Hence, plenty of sports require the use of appropriate protective gear which prevents sports-related injuries especially to the vulnerable parts of the body.
Official rules also dictate that it is a must to wear safety equipment. Athletes, in this case, should use knee sleeves to protect their legs.
Other examples are shoulder pads, thigh pads, shin pads, and helmets. Always consider proper fitting and sizes.
5. Take Regular Breaks Each Week or for Quite Some Time.
The high degree of mental focus required during sports matches makes the mind exhausted. Due to the constant use of the muscles leading to fatigue, the mind would tell the tired body not to perform, putting it in a dangerous situation physically.
Be it an athlete or a fitness aficionado, endurance and strength, good judgment, mental focus, and acuity are essential to decrease sports-related injuries from happening.
Giving the mind and body the sufficient time needed to recover from the use of energy is important. Taking a short break every week can help athletes recover the energy, metabolic, and oxygen levels used during intense mental and physical exertions. Moreover, they can refocus their minds.
6. Cool Down for Five to Ten Minutes after Playing or Working Out.
Cooling down sufficiently after an intense sports event or a workout slows down physical movement. These light and gentle physical activities can be in the form of walking or stretching.
While cooling down, a person's breathing and heart rate gradually revert to a normal pace. Waste products are also removed from the muscles and are then become replaced with nutrients and oxygen.
7. Understand the Pain You Experience in Your Body.
Pain is a caveat, indicating that a particular part of one's body is damaged. It is vital for a person to be aware of his/her body so he can tell whether the pain he/she is experiencing is related to the physical activity he/she is performing.
He should also understand the disparity between “bad pain” and “good pain.” Good pain happens during every sports match or workout, and it’s like the slight discomfort you feel after stretching and lifting.
Bad pain, on the other hand, results from a slight tear of the muscle tissue, vertebrae, and joints due to contraction or extension.
8. Avoid Engaging in Overtraining to Prevent Injuries.
Athletes often get injured because they do not pay close attention to the pain they had prior to participation in physical activity. Fatigue diminishes the immune system's protective features and heightens the rate of serious injuries.
A person should know his body's physical limits. Preventing overtraining is by stopping once he feels exhausted or his joints and muscles are beginning to hurt.
9. Always Drink Water to Stay Hydrated while Moving.
Perspiration decreases body fluids. Dehydration ensues which can substantially diminish physical and mental strength. Inadequate hydration can also lead to muscle cramps which worsens the pain.
When exercising and physically active, water is important especially on humid and sunny weather. Drinking water before, while, and after doing physical activities is also essential. Always taking water breaks every 30 minutes helps as well.
10. Manage the Intensity of One's Physical Activities.
Before giving one's all in any rigorous workout or sports activity, it is recommended to develop stamina and strength with cardiovascular exercises, stretching routines stretch, and strength training.
Regular and balanced training with moderate gains in intensity is the proper way to manage one's workout load.
11. Always Get a Good Night's Sleep to Recover Used Energy in the Body.
Sleeplessness undermines athletic performance. If athletes don't sleep, they can experience extreme muscle fatigue, which is one of the leading causes of sports-related injuries.
Avoid sleep deprivation as much as possible. Getting adequate sleep boosts physical performance by regaining the lost energy, and significantly reduces injury rates.
12. Develop the Body's Proper Physical Coordination.
Sports and workout activities involve dynamic movements. People who do not cultivate proper physical coordination are prone to traumatic injuries.
Hence, it is crucial to gain proper physical coordination by practicing complex and particular activities or merely doing a wide array of exercises.
13. Keep in Mind to Work Out and Play Smart, Not Hard.
Excessive and misguided physical efforts can lead to sports-related injuries. It is advisable to be wise when it comes to one's abilities and the physical activities performed to stay fit.
14. Avoid Physical Exercises when Injured on a Physical Activity.
Keep in mind that it takes substantial time for sports-related injuries to heal. When an athlete or a fitness enthusiast is injured, it is important to be guided by sports medicine experts or trainers who provide athletic health care to athletes or fitness aficionados as they recuperate from injuries.
15. Know What to Do When Sustaining Injuries from Sports.
Serious injuries can be incurred anytime an athlete or a fitness enthusiast is engaged in physical activity. The first and necessary thing to do is to head to the doctor's clinic or a nearby center for orthopedics or sports medicine.
An appointment with sports medicine physicians can help address the injuries sustained as they give the proper diagnosis and the necessary treatment.
Sports-related injuries are unavoidable because these experiences are beyond people's control. People should keep in mind the importance of taking preventive approaches to diminish, if not eliminate, the rate of injury. It is always better to prevent than fix.
In the old days, it was all about exercise; you would carry weights and do cardio workouts to get the dream body you’ve always wanted. But as time passed by, different kind of practices began to surface, and one of them was Pilates.
Being an all-time favorite among women who want to get their body toned, there are more than a few reasons why men should start doing Pilates. With health benefits that go beyond strength training, there are five legit ways in which men can gain substantial muscle mass through Pilates.
Read more to find out why this practice provides the missing link to your workout routines.
What is Pilates?
Pilates is a form of exercises which focuses on strengthening your body's core which involves the abdomen, the lower back, the thighs, and the obliques. It makes use of specialized equipment to build endurance and flexibility along these areas.
Unlike traditional exercises, Pilates focuses on balance which makes it similar to yoga. It is not like those high-intensity workouts that pump your body for short periods of time either. Think about it as more controlled form of exercise that requires both your mind and your body to work together to get the most optimal results.
History of Pilates
Developed by the German-born Joseph Pilates, this fitness method was designed to unify the mind and body connection. Joseph, who believed that both mind and body are interrelated, made a goal throughout his physical training to develop a form of exercise where the mental and physical body would come more into focus.
Inspired by his gymnast father, he believed that when done correctly, Pilates as a physical system will help improve body alignment and balance. The equipment, which he called “apparatus” is therefore supposed to aid in the conditioning, strengthening, and stretching of the muscles around the core.
Benefits of Pilates
You might feel like visiting your physiotherapist before starting Pilates, but before doing that, you need to find out more about the benefits that can be brought to your life by this practice.
Here are some well-informed, scientifically validated results:
- It relieves back pains
Back pain is an increasing problem that occurs in many people. A lot of office seats aren’t ergonomic, and a lot of human activities reinforce lousy posture which can ultimately lead to back pains. When you take Pilates for a minimum of four weeks, the tight muscles of your lower back will start to relax, and this will lessen the discomfort you feel.
- It improves balance
Most Pilates exercises require you to focus on your balance because if you don’t, you might fall off (literally!). Aside from stability training, the activities you’ll perform will help you be more self-aware of how your brain and body communicate in order to achieve the right posture and balance during training.
- It strengthens your core
One of the more common benefits of Pilates is strengthening the core. Since the focus of Pilates is in this area, there is no doubt that it will push your core muscles to the limit. And it will also help in sculpting abs.
- It reinforces proper posture
Lastly (although there are a lot more benefits to Pilates than these four), Pilates reinforces proper posture. The routine exercises will target specific muscles, and you will regain not only strength and balance but your posture will significantly improve for the better.
Pilates Exercises that Build Muscle
There is a misconception that Pilates is only for women, but this is far from the truth. Some men think that Pilates is just another way to do stretches, but in reality, these controlled stretches require more than just moving your limbs.
Women are not the only ones who need to strengthen their muscles and build their core either. Pilates also benefits that men who want to achieve excellent muscle condition. If you find yourself drawn to Pilates but don’t know how to start, you can try these five exercises that will help build your muscles.
Back extensions are an excellent start for men who want to warm up their muscles. This exercise focuses on extending your spinal cord to release the tension from the bones and muscles. First, start by lying flat on your belly. As you gently raise your legs and your head forming an upward C, focus on your abdomen.
Bicycle crunches, which is considered one of the most challenging muscle exercises in Pilates, is another type of activity that strengthens your core. You start this practice with your back lying on the mat. Place your hands at the back of your head. Positioning your hands like this will help you raise your head to meet your knees. Then lift both your legs and start by moving one knee towards the middle of your core while the opposite elbow meets your knee.
The supine twist is a great exercise to further challenge your core and at the same time stretch out your spine. To do this, lie on a mat with your hands on your sides facing upward. Then, raise your legs to form a right angle with the floor. You can also lift them towards your chest and wrap your arms around it.
Leg changes work out your abdomen more than your thighs. Start by raising your legs in a 90-degree angle to the floor. Slowly bring down one leg until your feet touch the mat and bring it up after a few seconds. Repeat the movement with the other leg.
For a full workout of your core, you can try ball rolls. As the name suggests, you will have to curl up into a ball until your knees reach your forehand. Start by lying flat on your back with your stomach tucked in. Slowly bring your knees to your chest with your arms hugging your legs. Continue moving your knees toward to your forehead with your tailbone curling up.
Pilates is highly beneficial for both men and women. However, to see the benefits of this exercise, you have to do at least four weeks’ worth of Pilates sessions. For other tips and health recommendations, it is advisable to ask your physical therapist for exercises that can improve your overall health.
About the author: Melanie of Capital Physiotherapy
Melanie graduated with a Bachelor of Physiotherapy from the University of Melbourne. During her degree, she obtained clinical experience throughout the public and private systems. Melanie has completed all levels of Mat clinical Pilates from APPI (Australian Physiotherapy and Pilates Institute). She is one of the physiotherapists at Capital Physiotherapy.
As one of the fastest-growing industries – and arguably one of the healthiest career choices you can make – personal training and fitness instruction has become one of the most sought-after occupations of the modern age.
With career building potential, flexibility, and the opportunity to grow your business the way you want, it seems that the personal training industry has endless benefits.
But, how lucrative is the personal training industry? How much does a personal trainer really earn?
If you’re hoping to build a personal training business but aren’t certain that it’s the right financial choice for your career, we’re here to provide you with the answers you need to make an informed decision for yourself.
Check out what we have to say below to get a better idea of just how much personal trainers can make, and what kind of options might be available for you!
What are my options?
While there are dozens of different options when it comes to working as a personal trainer, we’re going to take our time and focus on the two primary – and very inclusive –categories which are typically chosen by most personal trainers.
In general, personal trainers and fitness industry experts often are forced to make a choice between working as an independent contractor – equipped with freedom and the ability to creatively form a place for themselves within the fitness realm – or as an employee – which allows them a steady supply of clientele and usually an hourly or salary wage.
Each of these categories has their pros and cons, and it’s likely that one or the other will best benefit you and the personal training business you hope to build.
And of course, each will offer you different opportunities to make money – but which will work best for you?
Typically, personal trainers can expect to make an average of $25 per hour, or an estimated $52,000 annually as full-time trainers; however, you can expect this number to fluctuate depending on the personal training opportunities you intend to embrace.
Which of these pathways can offer you the best financial security as well as bring the most to your personal training career?
Read on as we discuss just how much you can make, and how you can benefit, from working in these personal training realms.
As an independent contractor, you’re a professional with the freedom and flexibility to build your business exactly the way you want to.
You can set your own hours, control your business associations through your choice of networking, market the way you want to, and can craft a schedule and client base that makes the most sense for you.
But how does this work out financially?
As an independent contractor, you’re not obligated to follow a certain price point, and you don’t need to rely solely on the salary coming from the corporation or organization that hires you.
That means, ideally, you can set prices for your services that make the most sense for you.
This also means you’ll need to work (likely) twice as hard to bring in clients, market yourself, and build a client base.
According to the Exercise Science Guide, it’s possible for self-employed personal trainers — or independent contractors – to earn as much as $140,000 annually.
This number, however, fluctuates based on your clientele, your hours, your fitness repertoire, what kind of certifications you hold, and what type of degree you might have.
Essentially, the amount of money you can make is going to build down to your work ethic, your area, your expertise, and the number of clients you’re able to take on and train.
Personal trainers can make anywhere from $25 hourly to about $75 hourly, depending on the demand, expertise, and commitment they’re able to offer.
This option, however, is going to cost you in areas that working as an employee for a corporation or organization wouldn’t.
You’ll need to provide your own insurance, liability coverage, workspace area, resources, supplies, and if you choose to expand your business, salary for your employees.
As a personal training employee, you reap the benefits of steady clientele, steady salary, health insurance, and the ability to focus entirely on the training.
A typical personal trainer who is an employee works for a gym, an exercise studio, a specialized corporation, a resort, a spa, a cruise ship, a retirement community, a university, or any other organization that will pay them based on salary and commission.
As an employee at a facility, you’re often not able to set your own prices, and you typically cannot adjust based on the specific services offered.
Instead, you’ll either be paid based on a flat rate salary, hourly or commission.
Your salary is going to depend on the facility you work at, your experience, education, your certifications, your specializations, and dozens of other considerations.
When working on commission – especially when first starting – it’s likely you’ll work for (close to) minimum wage while you work the floor, or rather, while you try to get members of the gym or organization to hire you.
The commission will vary based on the facility you work for, but on the high-end, you can likely expect anywhere from 30-60 percentage based on your education and experience, and as low as 15-20 percentage.
According to the Exercise Science Guide – who built a table based on Salary.com and BLS.gov – the reported annual salaries for personal trainers shows an average salary of about $39,410 annually, with a median salary of $55,158.
The lowest 10 percent were reported making less than $27,300, while the top ten percent were reported earning about $79,200.
Although you’ll be lucky enough to reap the benefits of your corporation’s marketing, networking, and their steady stream of clients, you’ll also likely be stuck at their price points, meaning, you might not be able to create costs that make the most sense for your services.
There are plenty of ways to build muscle, and one of the most common methods is going to the gym and using the equipment. Sounds pretty good, right? You go and use the equipment on a regular basis, and soon you'll be in top shape.
However, some people don't have the time to go to the gym, or they don't want to. There are those that aren't in a great financial situation to pay for a gym membership, so what can you do if you find yourself in the same position? Well, there's nothing to worry about because, even without equipment, you'll be able to build muscle mass and get yourself back in shape.
Not only that, but you won't have to waste time going somewhere else because you can do all this from the comfort of your home. No equipment necessary; just pure strength! Granted, you might have some issues at the beginning before you beef up your muscles, but after some time it gets easier.
In this case, I'm talking about body-weight training. It is a simple method of building your muscles using just the weight of your body. So, what is body-weight training and how can you do it at your home?
Body-weight training is nowadays considered the best way of exercise because of its many benefits. The first one is price – it costs absolutely nothing. Since you aren't using any equipment and you're not in a gym, there are no costs involved. It's also versatile and flexible, meaning that there are plenty of variations in exercise.
It can be done anywhere: in a park, at home, in the woods, so basically wherever you can exercise freely. And this makes it perfect for whenever you need to do a couple of quick exercise!
The physical benefits of body-weight training are improved movement, improved overall strength, and better reactive strength. These two benefits combined should make you start doing body-weight training regularly. A couple of sessions every day and you'll be strong in no time! Here are a couple of exercises you can do:
The regular push-up is great in itself, but why not spice it up a bit? There are plenty of methods with which you can modify a push-up to make it stress your body more (in a positive way of course) or to work a different set of muscles.
The descent push-up does require some form of ‘equipment' (a bed or a chair should be enough). All you need to do is position yourself for a regular push-up except for your feet (which should be positioned above your body on something high). This push-up form places more weight on your hands, so you have to work more because of gravity.
The stacked-feet push-up is also useful because you place more weight on your one leg.
Pull-ups aren't exactly the most flexible form of workout, simply because you need a pull-up bar or a pull-up machine. However, you can easily do pull-ups from home. They're called ‘modified' pull-ups because you'll need to improvise.
Take the pull-up bar (or a bar you can hold onto) and extend it across two strong objects (or on top of two stable chairs). Lie down and start pulling yourself upwards, from a position beneath the chairs. You can also modify your linear movement by performing the side-to-side movement (or doing the leg lift).
There you go, easy as pie!
Crunches are the simplest exercise out there. You need a flat surface on which you'll lie. Once in this position, slowly start pulling your head and torso upwards while firmly keeping your feet planted on the ground.
You can also do bicycle crunches, variating movements from one side of your body to the other (rotating your upper body to the right while pulling your right knee up towards your upper body and doing the same on the other side).
For a tricep dip, you'd best use a chair. Take the chair and place it behind you. Now, put it against a wall, so it doesn't slip while you're doing the exercise. Place your arms behind you and put your hands on the chair (on each side of the chair). Slowly start descending your entire body in front of the chair by using your arm.
This exercise can also be done with a slightly elevated object and on the ground, so a chair isn't necessary, but it's a good option because it'll put more strain on your tricep.
A lunge is a simple exercise that's meant to strengthen your thighs. This exercise, compared to a couple of previous ones, does not require any objects to do. You start by standing upwards, and feet close together. Place your hands on your hips and take a big step forward with one of your legs. Lower your hips but keep the front foot completely flat and keep your back heel lifted a bit.
Continue lowering yourself until the knee of your rear foot nearly touches the floor. Push yourself back up to the position you started in. Repeat for the other side as well!
Nutrition Plans for your Specific Needs
Having a proper diet is essential in keeping you strong and healthy. The unfortunate truth is that it's all too easy to fumble and start eating poorly. Make sure you figure out what nutrition plan you need for your specific needs. It all depends on whether you want to lose weight, stagnate, or gain muscle.
Finding a proper nutrition plan shouldn't be too difficult, but the first step is always to give up junk food and start eating healthy!
Welcome to the world of being a personal trainer. For anyone who's interested in health and fitness, this job will guarantee you true fulfillment. Your clients will come to you with a goal, and you will be instrumental in helping them achieve it to create a lasting change in their lives. Really, what could be better?
As a personal trainer, you have the luxury to decide. You can go to one of the biggest gyms or fitness centers and get hired as an in-house expert. If you are organized and can manage different aspects of the fitness world at the same time, you can become an independent trainer and run your own fitness business as well.
No one ever said you could only have one resume.
Your resume needs to reflect the route you choose and must attract different employers. If you are looking to build personal clients, you will need to appeal to their needs and wants. If you are looking to land a job, then your resume will be geared toward the business you are most interested.
READ ALSO: The Ultimate Guide to be a Successful Personal Trainer
Introduction & Before You Begin
In this book, we will tell you how to pull together your experience and qualifications in a way that will get you noticed above the rest. You will learn:
- How to prepare your resume so that it works well for the reader
- How to optimize your resume to work well online
- How to create your brand and keep it consistent
- How to maximize your references and recommendations
These are internet websites where you can post a resume and where prospective clients come along and enter search criteria for candidates who interest them. The type of resume you put onto a job board is different than a resume you send for a specific job.
By definition, your resume has to be generic, but it still has to be geared to the industry and the general way in which personal training works.
This resume and the one you submit for a specific role are based on the same information but need to look different. You might also add things to a job board resume that you would not include in a resume for a specific job.
For example, you might add a recommendation sector where you quote past clients extolling your virtues as a trainer. Draw on the information in the text for these different resume types.
The ideal world and the real world
You’ve probably noticed there is a big difference between what you should do and what you actually do.
In theory, we should all have a resume we can draw on at any time, in practice most of us only update it when we need to and, then we sort of update the last one.
Throughout this book, we will point out what we should do, and we will focus intensely on what is practical, and what isn’t. You can take either route; both will work.
Just think for a moment
Your resume has one job, and that is to get you to the next step. For the record, the whole process is a series of just getting to the next level. Step One; get your resume noticed. Step Two; Get an interview. Step Three; Ace the interview. You get the idea.
A resume is designed to get you a job, but a bio is a document that says what a fantastic person you are. These two are entirely different. What you are doing in a resume is matching your skills to the job you want to have.
Following what you should do, you should start with what you wish and desire. What are you looking for in a job?
Where would you like to be in five years? What are your long-term goals?
Your resume should reflect what type of job you really want to get.
A resume’s job is to show the hiring manager how you are the perfect person for their job opening.
In a resume, your skills need to match the specific needs of the company.
Don’t lose sight of the long-term commitments
As a sports trainer, you have taken a vocational role in the world, and there must be authentic reasons why you chose this over all the other things you could have done. Write down the answers to the following:
- Why did I decide to become a personal trainer?
- What do I most enjoy about being a personal trainer?
- What do I least enjoy about being a personal trainer?
- What do I want to spend days doing?
What job are you applying for?
Look at the job ad you plan to apply for and pull out the key needs of the company.
Actual Personal Trainer Ad:
We are looking for Company Personal Trainers to enhance the competencies of our Company Fitness franchise by conducting training programs that will boost franchise club performance in alliance with company brand and core values.
⦁ Build a clientele base through prospecting, conducting fitness assessments, seminars, and class demos.
⦁ Prescribing comprehensive wellness programs based individual client’s goals.
⦁ Motivating and inspiring clients to reach their goals with enthusiasm.
⦁ Keeping clients accountable using a combination of goal setting, and consistent re-evaluations and assessments.
⦁ Embodying the pinnacle of professionalism through actions and attitude.
⦁ Cultivating a safe, enjoyable community between Team Training, Small Group Training, and One-on-One instructions.
This ad is taken from a real advertisement where the company was looking for personal trainers, so check out the words in blue. Boost club performance and build client base are real clues that in addition to the job of the trainer, they’re going to want you to help get people through the door.
What did you do in your current position that helped get people through the door?
Who will read your resume?
The hiring manager will definitely read your resume, and the HR or recruitment person will be the one to find your resume among all the other applicants.
Your resume needs to appeal to those two people.
The Hiring Manager
This person will be looking for someone who they believe can do the job and whose outlook matches theirs.
The HR Person
This person will be looking for someone who ticks the boxes — someone who doesn’t contradict the corporate ethos and should be able to do the job.
This step can be achieved by wording your resume well and being aware of what they are looking for by reading the ad carefully.
Do some research
Your next task is to familiarize yourself with how the world of personal trainers presents themselves. Look at the bios of the trainers you know and check out how they show themselves to the world. What impresses you? What leaves you cold?
Read resumes on the job posting sites and read ads because this will give you an idea of how people present themselves, and then you can begin to assess how you will introduce yourself too.
Key Words and Keywords
All industries have a vocabulary they use. You probably already know it but perhaps do not recognize it as a keyword. The wording of the ad will reflect words that are important to the company. These are the main keywords, and you can also think of them as trigger words. When the HR person, weeding through a host of resumes, sees these triggers, they place the resume on the maybe pile.
There are also keywords that words databases use to sort electronically. The search engine will recognize the words and include the document in the search results.
These words could be the same, but they could also differ. You need to make sure your resume includes them. If you post your resume on a website, your full services need to appear on your resume. In this case, if someone is looking for those specific skills, they can easily see what you have to offer.
If you are sending your resume in response to a job posting, it’s wise to use their keywords. It shows the company that you understand their language and by implication, have an idea of their culture.
Before we move on
By know you should know:
- What you are looking for in a job
- What the industry and your prospective clients are looking for when they hire a personal trainer
- What appeals to you and what doesn’t
- What skills and words you need to include on your resume/ bio
In this chapter, we will look at the information you need to have on your resume and the things you’d want to leave out. All resumes have some elements of similarity about them, but you need to know how to make yours stand out.
Gather all the information together
First of all, collect all the information. Creating the perfect resume is somewhat like a jigsaw or Lego. There are blocks of information which will come together to form the whole picture, so start with the visible pieces which are your contact details, any (relevant) social media, your educational credentials, and your skills.
The good news is that with your resume jigsaw pieces you can construct many different looking resumes.
What your resume must have
Contact information is an essential thing you need to have when building a resume. If employers cannot get a hold of you, how will they arrange an interview?
Name, Email Address and phone number are essentials. Your exact address is not, but you should include city, state and zip code.
- Links to your social media accounts if they are relevant.
- LinkedIn and a portfolio website if you have one.
- Don’t include links to social media that aren’t relevant.
- State license number when needed.
For some, this will be probably the most challenging part of writing, but if you follow the tips below, you can build a great summary statement.
- Make it short – a paragraph or two
- Create a professional synopsis of your career accomplishments to date
- Outline your future goals
Read some examples before you write yours. You can find hundreds online. Search for ‘great summary statements resume’.
Put your professional qualifications first, and then list your working below. Don't add the date unless you graduated more than five years ago. Your experience will count for more than the year you qualified.
If you need state approvals or licenses to work list these in this section too.
If you are recently graduated it is appropriate to brag a little. If you made the Dean’s List, just say so.
This list also works backward. It contains relevant jobs for which you have been paid and may include internships.
It is standard to state your job title(s), and the dates worked.
You might also list achievements here. See page xx.
Qualification and Skills
These are the things that make you shine. In the previous chapter, in the relevant example that was provided, we talked about things you have done to get people through the door.
This list describes the things you are proud to have achieved until the present moment. You might say:
Inspired and helped 15 non-runners to complete their first marathon
Last 15 clients combined weight loss = one and a half baby elephants, 10% more than the collective goal
The idea is to pull out the highlights of the things you have done. (in the next chapter we will talk about making these relevant. See page xx.)
If you have achieved some work-related event make sure to state it here. If you run marathons or are a champion weightlifter, add it. If you won a gold medal in your sport, this is a skill that will add a little extra pizzazz to your application.
Things you do not have to have
All a resume needs to contain is the applicable information. Anything that is not applicable can be left out. If you worked as a chef before you became a personal trainer, you do not need to include it.
You also do not need to include any personal details. Specifically, do not include:
- Salary information – this is not the appropriate place for that discussion
- Your social security number – they do not need it at this point
- References – when someone wants references they will ask for them
- Current business contact information
- Personal information including age, marital status, sexual orientation
A word on references
There are two situations where you might allude to testimonials rather than references. These are a little different from references, but they do have a place:
A job board resume
For a job board resume, a testimonial will differentiate you, and show your employers you understand the personal side of the business.
A resume for prospective personal 1:1 clients.
In this type of resume, your testimonials will prove that you deliver results. Prospective training clients will need to know that you can turn them into an Olympic champion.
In both cases, you will not state the name of the person giving you the credibility and nor their contact details – even if they are one of your references.
Testimonials are personal and helpful:
“With the help of (your name here), I was able to kick off the pounds finally.(Name) helped me set the goals and encouraged me even when I wanted to give up. I would never have lost that last 5 lbs without him/her.”
Before we move on…
In this chapter we have learned:
- What information you do need for creating a resume
- What information is useless
- What you can use
- To gather all the information together in some format. It does not matter whether it is in notes, envelope backs or on a computer file. The information is there, waiting to be used.
How to Make Your Resume Pack a Punch
In this chapter, we are going to discuss how to put the information together in a way that is dynamic and interesting. Have you heard the phrase seen one, seen them all? Nowhere is this truer than when reading resumes.
You Have Six Seconds to Catch Someone’s Attention, Use Every One.
How to appeal to your audience
To appeal to an audience, you have to know who they are. Not personally but in outline terms. For personal trainers, you have three types of audience.
Specific Job Resume
When you are applying directly for a job, and you know the audience is the organization. When you assume that an HR person, the hiring manager, and potentially other people involved in the hiring decision look at your resume.
These people are looking to check if you have the skills they need. Also, they want to know you’ll fit in their environment, and they need to know everything that’s special about you.
Resume to attract personal 1:1 client
These people are individuals who are looking at what you can do for them.
All they care about is how you can help them achieve their goal.
Your credentials are important, but really, it’s a reflection on them. You can imagine them telling their friends “my trainer is a….”
Job board audience
The audience board is like a little mix of these two. You might be scouted by an HR person looking for employees or be looked at by a potential 1:1 client.
Of all the resumes this is one that is focused solely on you, and you’ll need to explain all the benefits you bring to a potential employer.
Once you know your audience, you can begin to craft your resume text in a way that is going to appeal to them. See the difference between the following skills:
“Worked with clients to build a personal fitness program taking advantage of all the fitness center offerings including the pool, weight room, and steam room.”
“Constructed individual workout programs reflecting each client’s personal goals and physical ability and desired outcome.”
In both cases, you did the same work, but in the top one, your clients kept coming back to the gym.
In the second example, the focus is on the client. Your experience, which appears on your resume, has to be aligned with who is going to be paying for your services.
In the first example, the employer is the company. In the second, an employer is a person.
Creating sentences that make sense but use keywords
Remember the work you did on keywords: Your sentences need to include these words. A search for the keywords in “personal training” reveals the following as the top 20 keywords.
||gyms near me
You cannot and do not want to include ‘gyms near me.’ Instead, integrate all the other words in your text. The key is to work the keywords into the narrative in a way that is both natural and normal.
‘My goal is to help clients achieve their lifetime fitness goals through a combination of work in the gym, aerobic exercise, and nutritional guidance.’
Getting attention in 6 seconds flat
Here’s the clue, getting their attention in 6 seconds flat is about them and not you. How do you do it?
i. You present something that looks nice
ii. You say something that will appeal to what they are looking for
In the next section, we will talk about how sentences need to be further organized, and how a great layout influences the way people look at you.
In a resume for a job application – use keywords that will appeal to the company.
When looking for 1:1 client use keywords that will show them what they will receive.
When creating a job board resume focus on the benefits someone who hires you will accrue.
Things to avoid – it’s not what you say, it’s really the way that you say it
As a culture, we are so used to words that convey hype. Buzzwords basically have two effects. Firstly, they can have a direct shorthand effect so that you can get a concept across quickly. Secondly, they can also be volatile and mean very little.
People will talk about being a team player for example. What does that really mean? A better way of getting the same idea across would be to talk about helping colleagues or supporting a team effort or contributing to corporate goals.
The difference is what you did, not what you are. What you need to share with people is the benefits of what they will receive when working with you.
If you are tempted to say what you are, especially in the skills section, an excellent way to think about this is to add a ‘what this means’ statement:
I am a personal trainer
What this means is: I help people achieve their health and fitness goals.
I am a specialist in nutrition
What this means is: I can provide individuals with their optimum diet for weight loss and good health.
The sentences in the far-right column are the benefits, and these are very important to the company and people who might want to hire you.
Clarity over clutter
More than anything else, you want your resume to be clear and precise. It is advisable to use action words. These are words like implemented, achieved, delivered, facilitated, which are all great words that inspire the idea that you made something happen.
Remember to be clear about the effects of what you did. If you were a manager and you implemented a 6:00 a.m. daily call that might be something you did. If you were to say you implemented a 6:00 a.m. call that resulted in the center having an extra ten clients per day at a revenue increase of $y per month, the company is going to be a lot more impressed.
Be clear and make each sentence have a point and work to deliver a message.
One resume doesn’t fit all
No rule says you can have only one. You can have a different resume for every company you apply to, another resume for private clients and a third one for the job boards.
Personalizing a resume for a company means that when you get to the interview, all you need to do is check what you said on the resume, and for what job you have applied for, and you'll already know how to answer the questions.
What you have learned
In Chapter 3 you learned about:
- Addressing the audience in a way which is relevant to them
- How to get attention in the time you have available
- How benefits are better than attribute statements (what this means….)
- How effects are better actions
- Making sure you express what is most important
Formatting Your Resume
In the 6 seconds, you have to get your resume noticed, the first thing that will attract a future employer is how the resume looks.
Using a format
Even if all you do is pick a template from a word-processor or from an online source, searching for a format is really important.
A format will systemically present the information blocks, and make sure the information appears in a clear and concise way.
Search for best- looking resumes, and you will see all sorts of formats which will appeal more or less to you.
They will also indicate where you need to put contact information so that it appears on all the pages.
Let your creative juices flow
This process is especially important for personal trainers who are attempting to set up their own practices. Essentially, what you are doing is creating a brand. How you present the way you train other people, will become your trademark to the world.
The key is to keep everything consistent across all the platforms you use. It’s advisable to use the same colors and fonts, and include common benefits that speak to any person you would like to train directly.
Besides the resume you might consider:
- Your LinkedIn Profile – besides putting your resume there, make sure the details of your profile line up with it.
- A microsite or website – is a way of telling the world what you can do for them. You do not have to have one, but if you do ensure that, make it consistent.
- Blogs – are a fantastic way of creating interest in your brand. Use the same colors and fonts, but use the blog to express more about your lifestyle.
- Creating a cool document that works online
The chance is that no one is going to print your resume, so you need to be sure that it will work online.
The advantage of this is that you can structure the screen view to get the exact look you need. You can also use colors and effects which would not work on paper.
The disadvantage is that you have to have something that will open on a cell phone as well as a laptop.
Follow the rules but get smart when breaking them
Your resume has to have the correct information in it, but how you pull that together is up to you. If you want to create a flowchart – go ahead. Imagine for a fantastic moment you were a personal trainer to a major film star. At the top of your resume you might put a tagline: ‘Jane Doe trainers to fabulous film star’ or you might add a client section: Personal Trainer to…film star and sports personality. Then after this section, you would follow with all the other information.
Remember 6 seconds is all it takes, if you have some pull like a big name, use it.
Spell Check and Proofread
It is just silly not to use spell check. Do it. Don’t argue.
If possible, get someone else to look over your document. A fresh pair of eyes will see things differently, and this can be helpful in case you misspelled something or used the wrong word.
There are also great websites where you can improve your sentences and check for passive verbs.
They also catch things you might easily miss.
What you have learned
In this chapter we covered:
- The need for a format
- The need for consistency across all your online sources
- How to use the resume builder
- When to break the rules, and create a resume that gets you noticed
Sending your resume to its target
Now you are ready to get the resume in front of potential employers. Congratulations!
You are on the home straight, but there are some last-minute steps you should take before you send it to recruiters.
Is your resume finished?
When did you last read your resume? Reread it. Check if it really says what you want to convey to its future readers.
Convert the file to a PDF when you are happy with it. Do not merely call it ‘resume', but give it a filename which works. Naming it ‘Jones Personal Trainer’ (when your name is Jones)is going to help you identify it easier when you'll need it.
But your resume still needs more details to it.
At this point, you could upload it to a job board site, and attach it to your LinkedIn profile, etc.
If you are sending a resume for a specific role, you will need to create a cover letter that accompanies the resume.
The art of the cover letter
Writing the right cover letter is an art. Even though they might not read it, and go straight to your resume, you need to create one that reflects the expertise you are presenting to your future employers.
You need to write one, but they might not read it and go straight to the resume, so your cover letter will not contain any extra information that doesn’t already exist in your resume.
The cover letter offers you a chance to add a little shine, so make sure that you won't forget to emphasize the points you want to get across.
The cover letter has three sections:
In this segment you tell the reader why you are submitting the resume:
- I am responding to your ad
- I have long been interested in
- I have a recommendation from *
*It’s also essential that you first ask the person who’ll recommend you if they want to appear as a reference on your cover letter.
In this section, you get to sell yourself the way you want. You need to repeat your key
reasons as to why they should pay attention to your application, and you can do this by writing in the first person.
I believe I am practically perfect for this job because…
Keep it short and make sure that it talks to their benefit and not yours.
The letter close
If your application was unsolicited, you could indicate that you will follow up in a few days. In this case, don’t forget to do what you have said, and get back to them.
If you responded to a posted ad, then indicate you look forward to discussing the position.
Technically it is called an assumptive close. You are assuming that of course, your future employers would want to discuss the position with you. Be polite but assertive.
If you submit the cover letter as PDF make it look like your resume from a style and language perspective. If it is in the body of an email, you need not to worry about the style but try to use the same font.
Getting it to the right place
Always follow the submission instructions exactly. You are ruling yourself out if you do not. You are effectively saying “I never bothered to read your instructions.…” Many companies will rule you out on this basis alone.
If the routine is to submit to HR, but you know who’s the hiring manager of the company, you can Cc the manager, so they know you applied.
Submit only what is asked to submit. If they say resume only – when you provide just that. Do not add additional materials unless asked. If the requirements ask for a resume and cover letter, that’s what you send.
What we learned this article
- Creating PDFs
- Creating cover letters
- Following submission instructions
Lastly, always keep in mind that your words value more than you think. In case of a follow-up, even if you do not get the job, you can still be in their consideration, as long as you’re forging a way of communication between you and them. In this day and age, there are only a few companies that will not put the time and effort into replying, so if they don’t get back to you, don’t take it personally.
There are some people who are actually enthusiastic when it comes to attaining their weight loss goals and have an adequate amount of time and money to join a gym and exercise every single day. On the contrary, there’re some people who don’t want to take an expensive gym membership and don’t have sufficient time or find gym too boring.
According to most health professionals, one needs to follow the recommended diet and regular exercise. Of course, this combination has a proven track record of helping in losing weight and maintaining the same for a prolonged time. Though moderate intensity exercise is beneficial for improving and maintaining your health, over fifty studies have revealed that exercise may not be the ultimate way to lose weight.
Exercise can definitely help you maintain a svelte physique and develop fat-burning muscle but there are other ways that you can apply to shrink your waistline. In a nutshell, you don’t necessarily need to join an expensive gym to maintain your daily exercise regimen. According to several studies, dietary changes can have a significant effect on weight loss compared to regular physical activity. Furthermore, there are lots of other ways to exercise and lead an active lifestyle that doesn’t involve hitting the gym.
10 Cheap and Simple Ways to Lose Fat without a Gym
However, if you want to have a toned body, here’re 10 easy non-gym techniques that’ll help you shed those extra pounds.
1. Commit to a lifestyle change
To lose extra pounds, you need to have a proper calorie deficit program in place. This means you’ll have to consume less amount of calories and burn more of that. Lifestyle changes can greatly help you to attain that. Developing healthier habits can help you to reach your overall goal of weight loss.
Many people fail to lose weight by following the latest trends such as diet drinks because they can provide you with an adequate amount of nutrition but fail to get you moving, change your mindset or make you accountable. Here’s a list of some key things that would help you to change your lifestyle and thus lose weight.
- Try to have seven to nine hours sleep every night because inadequate sleep increases your hunger and cravings the next day
- Maintain good sleep hygiene such as turning off all electronic devices and lights
- Keep track of your daily food and beverage intake
- Maintain proper nutrition and diet
- Increase your daily activity levels
- Set healthier habits and mindset
- Be accountable
Sometimes, weight loss becomes an uphill task, particularly when you’ve been trying to lose weight for the prolonged time. Getting support from family members or friends is a good idea to stay motivated.
2. Focus on your diet
In today’s hectic lifestyle, many people don’t have sufficient time to give a thought about their body’s requirements and fill it with processed, unhealthy foods such as chips, burgers etc. and that’s one of the main reasons they fail to succeed in their weight loss endeavor. Regardless of the fact, you’ve joined a gym or not, consuming clean and staying away from junk food, is a definite way to lose extra weight. You need to make sure that your intake of carbs is paired with protein or fat. This combo will help you avert your blood sugar as well as insulin levels from increasing and then back down to aid you to feel fuller, thus cut calories effortlessly.
So, it’s advisable that you should concentrate on eating less but healthy instead of suffering yourself on a skipped workout. Here’re what an ideal diet plan should include.
- Keep your intake of high-calorie at a moderate level
- Eat five to six small meals instead of three big meals
- Try to consume most calories before the noon
- Eat whole fruits than fruit juice
- Go high on vegetables
- Eat only when you feel hungry
- Stay away from white foods such as sugar, white rice, white bread etc.
- Consume grilled or boiled foods
- Concentrate on eating lean protein and fresh fruits
- Stay away from mindless snacking
3. Go cycling
Whenever we talk about weight loss, the equation is quite simple – calories out must be excess than calories in. So, you’ve to burn more calories compared to the consumed and cycling perhaps is one of the most enjoyable and simple ways to do that.
Cycling comes with a multitude of benefits. Apart from making blood circulation better, improving cardiovascular health, muscle toning, this simple form of medium physical training helps to burn calories – 400 to 1000 per hour, based on the rider weight and intensity. Here’re some additional health benefits that you would get from cycling.
- You’ll have quality sleep
- It lowers the signs of aging thus making you look younger
- Boost your bowels
- Sparkle your brain power
- You’ll be able to beat the illness
- You’ll burn more fat
- It’ll make you happy by releasing feel-good endorphins
- It’ll lower cancer and heart disease risk
- It’ll help you to control diabetes
- It’ll reduce depression and stress
Apart from all these benefits, cycling empowers you to keep the environment pollution free to a great extent as it lowers the emission of the greenhouse gases such as carbon monoxide, carbon dioxide, hydrocarbons, oxides of nitrogen and sulfur oxides.
4. Turn up the music
While you can find some motivational and upbeat music constantly playing in today’s gym to boost the members’ motivation, you can still reap the benefits of music when you’re performing physical activities somewhere else. Make your workout sessions an occasion for wearing the iPod or MP3 player and listening to some favorite tunes. Music is widely considered as a great motivator and it becomes even more enjoyable when you can perform to the beats. Many athletes across the globe listen to their favorite music while training because music leaves a positive effect on the limbic system of our brain.
Millions of people from the realm of fitness world use music as a great driving force. Simply re-stocking your playlist can trigger a pleasant boost in your workout intensity. In addition, music can simply modify your mood meaning even if you’re feeling tired, playing a particular song can dramatically modify your mood and raise your workout intensity almost instantly while making you distraction free and extremely focused.
According to research conducted by Brunel University School of Sport and Education, listening to music while exercising can enhance your endurance up to 15 percent. Furthermore, motivational music can help you finish the final four reps of a difficult exercise set. In case of music isn’t your favorite cup of tea, you can always try simple instrumental or sounds of the Mother Nature instead.
5. Go to sleep before 10 PM
Sleeping plays a crucial role in maintaining our overall health, but it becomes even more critical when it comes to weight loss. According to studies, insufficient sleep affects the body’s hunger hormones thus enhancing your hunger and cravings the next day.
Less sleep is synonymous with high levels of stress hormone cortisol that increases your appetite. A study conducted by the American Journal of Clinical Nutrition revealed that sleep-deprived people usually eat approximately 300 more calories each day. So, if you’re not sleeping enough, sleeping poorly, or having problems going to sleep, you must address the underlying problem. Getting an adequate amount of good sleep aids to optimize the levels of the hormones ghrelin and leptin, both of which play a significant role in controlling your metabolism and hunger levels. It may sound actually daunting to miss out on your favorite serial late at night but that one hour of extra sleep can pay you off, especially when your goal is to lose weight.
Here’re some tips that you can follow to have an adequate amount of good night’s sleep each day.
- Try to have seven to nine hours of sleep every night. This is a common recommendation and should provide a sufficient amount of rest for most of the adults.
- Exercise good sleep hygiene such as stop using stimulating devices like TV, tablets, smartphones, laptops etc. – approximately thirty minutes before trying to fall asleep.
6. Drink lots of water
Did you know we often fail to differentiate between hunger and thirst and end up eating when what we really needed was just a glass of water? Yes, that’s true. 60% of the time, people respond to their thirst by eating (and not drinking water) as they get confused and think of that as hunger. So, drink a glassful of water and wait for 15-20 minutes to see if the hunger subsides. If it does, you would have done yourself a great favor by avoiding unnecessary snacking. Drinking adequate water (about 2 liters a day) will keep you feeling fuller.
You may even drink a glass of water before your meals to ensure you eat less, which would let you beat the flab. Drinking lots of water would keep you hydrated, encourage improved digestion, let you have clearer skin and make your body metabolize fat better. However, don’t drink aerated drinks and sugar-laden beverages to quench your thirst as they do more harm than good. Opt for plain water instead to enjoy the true benefits.
7. Skip elevators, use stairs instead
Taking the stairs, especially for going up, will give you a low impact workout that offers optimal benefits in minimum time. Remember – stairs are almost everywhere though they are rarely used as a means of staying in good shape. Rather than cycling or jogging at a moderate pace an incline, stair climbing can help to shed the flab due to the vertical component in it. Since it makes your body work against the gravitational force, it’s a bit more challenging and lets you burn more calories than you would when cycling or jogging for the same period.
Since stairs give you a free workout where you don’t need to buy costly equipment or pay for a steep gym membership fee, you can include this form of exercise in your daily routine. Apart from helping you in losing weight, climbing stairs can even help your knees and joints. So, skip elevators the next time you see the stairs and take the latter instead to keep your body moving as part of your daily physical workout.
8. Learn to manage stress
Stress has become an inevitable part of the modern lifestyle and you can’t run away from it. So, the next best thing is to manage it well. When you are stressed, you often end up eating wrong, unhealthy foods, which add to your weight. You even have problems with sleep and may encounter other health ailments, all of which would eventually make you sick. So, find ways to cope with and manage stress effectively.
Exercising daily, practicing meditation and deep breathing techniques, tai-chi and Pilates are some ways that many have put their trust in to beat the blues. You too can take your pick from these to manage stress.
Additionally, lean back on your social support system (family, friends etc) to discuss matters that can trigger stress to find solutions or coping mechanisms. Being proactive in this way would help you to steer clear of stress which would have otherwise buckled you down. Plan your day before starting work or your household chores to tackle each element on your agenda on time and efficiently as being unorganized too can create a lot of stress in your life.
9. Skip TV
Being a couch potato would do you no good. Of course, you can watch your favorite TV show or the news but spending the majority of your waking hours perched in front of the TV would only add to your weight. So, keep moving to stay in shape. Do the household chores, rustle up a quick meal, enjoy a few laps in the local swimming pool, go out to shop for the groceries, or simply play out in the open with your friends. Take a walk in the park, or go cycling in the neighborhood – do whatever you feel like to stay active rather than sitting idle all day long in front of your TV and eating loads of unhealthy snacks.
In case you find skipping TV an uphill task (which most of you may!), at least make an effort to limit the perils. For instance, you could do a few squats or pushups every time a food-related ad is aired, or do a couple of jumping jacks during the TV commercials to challenge yourself.
10. Have Fun and Don’t Give Up
Fitness isn’t just about gyms and treadmills. You can stay fit by planning your regular activities to give you some necessary workouts without the need of having to go to the gym. From taking the stairs instead of the elevators and walking down to your grocery shop, to find a fitness buddy who can give you company during those morning runs or evening laps in the pool, it’s all about striking a balance between what you love and what your body needs to stay fit.
Rather than being boring, your ideal exercise session should be fun and interesting. Despite the sweat session, you should be eager to get back to the routine the next day – that’s what true fitness and real motivation are all about! There would be days when you may feel like running away or simply stopping, don’t give in to the temptation. Keep saying to yourself you are doing this for your own good and stick to the plan. Continue having fun while giving your body the necessary workout and you will soon find that the consistent effort gets paid well in the form of a fit and active body that’s radiating a healthy glow.
Author Bio: Emma Johnson
Emma Johnson works as a content editor for Best Brands HQ. She likes to blog about Fitness and Camping. In her free time, she loves to cycle, swim and trek a lot.