I was scared but I did it anyway

I was scared but I did it anyway

It was about 11 years ago that I decided to challenge my fear of public speaking.

How did I do this?

It started with my mentor and coach inviting me to challenge my fear head-on… to join a Toastmasters International club.

Me and my extended family at Dojo Bali Toastmasters in Canggu, Bali, Indonesia.

His suggestion came on a Friday, and come Monday morning I was joining my first club.

I did what I needed to do — chose to change, and then followed it up with very, decisive and specific actions.

Everything changed as a result.

Limiting self-beliefs, underlying fears, and negative self-talk are just a few of the ways that we undermine our own desires, goals, and dreams.

If we don't like that, then own the desire to change!

Take note…

Many of the most confident people have anxieties when it comes to public speaking.

“There are three things to aim at in public speaking: first, to get into your subject, then to get your subject into yourself, and lastly, to get your subject into the heart of your audience.” – Alexander Gregg

Getting over a fear of anything can come with a huge amount of relief and the feeling of a large weight being lifted off your shoulders.

If you can overcome your fear of public speaking, it will open many different doors in terms of your career, personal life and confidence in general.

Here are 4 amazing benefits of getting over your fear of public speaking

✅ You will become more confident

Overcoming one of the scariest things for many people to do will definitely make you a more confident person in general. You will feel like now that you've conquered this fear, you will be able to conquer anything else. You'll feel more confident about having one-to-one chats with people, and you will also feel more comfortable in small groups and business meetings.

✅ You will be able to say yes to more

While you may have avoided agreeing to take part in various projects in the past just in case you had to present in front of a group or speak in meetings, you'll now feel that this won't phase you. As a result, you will be able to get involved in more things at work, thus enhancing the potential for further career progression.

✅ You won't care as much about what other people think

It's healthy to care to a certain degree about what other people think in order to maintain a professional attitude at work and a friendly and caring attitude with your friends and family. However, caring a lot about what people think of the way you look, the way you sound, the way you present or the professional arguments that you make isn't a good thing. Therefore, overcoming your fear of public speaking will help you not to focus on what other people are thinking and to focus more on how you feel.

✅ You can inspire others

One of the more effective ways to inspire people is just by speaking to them. Whether this is on a one-to-one basis, in a small group or in front of a large audience, you have an opportunity to inspire others to be the best version of themselves.

Whether this is advocating for a charity or cause which is close to your heart, encouraging people to have faith in themselves or promoting a brand you believe in, you can spread the word further and have a stronger effect.

Are you ready to challenge the fear of public speaking?

I'd love to help… drop me an email and let's have a conversation.


 

How to Make Fun and Fitness Go Together

How to Make Fun and Fitness Go Together

If you lack the motivation to work out or engage in sports and fitness activities, lifting heavy weights like Ronnie Coleman or running miles like Mo Farah won’t come naturally to you. On a daily basis, many people struggle or find the motivation to exercise, and that's the reason why some go to the gym, and others give up.

If you too are ready to make your fitness goals feel more than a routine, below you’ll find fun and entertaining tips, which will get you closer to your fitness goals.

Have you ever thought what the reason behind unaccomplished fitness goals is? So what makes us set huge fitness goals, and ultimately fail to achieve them?

When it comes to exercising, repetitiveness is the number one factor that makes people stop in their tracks.

Be it doing the same things at the gym or jogging around the same streets or merely having the same playlist, they can turn into a total buzzkill for someone who tries their best to get in shape. When confronted with such situations, listening to your body and mind are crucial to making your fitness routines successful.

If you are interested in knowing more about how to make healthier choices for you and your loved ones, we have some really valuable suggestions for you!

Compete With Yourself

Checking Heart Rate

Competing with yourself is a great way to stay motivated, and tracking your progress at the gym and pushing yourself harder makes it more fun. Keep your goals small and realistic, and then start putting them off your list as you gradually do them.

One great way to track your progress is by getting a fitness tracker. Also, important benchmarks of your body stats like heart rate, calories, and burned fat can be written down, so you can, for instance, further set an average calorie burn count for a week and try to achieve it. If you succeed to reach your goals, you can push yourself a little harder and set a higher number for the second week.

Setting training goals is an excellent way to keep yourself motivated and connected with your workout routine. When you eventually see your performance can and will improve over time, this will further motivate you to exercise.

Have a Workout Partner

Having a workout partner adds fun, variety and some healthy competition to your workouts. Imagine the results, if you can hit the treadmill together and see who runs more. You could compete over a smoothie or a protein bar or any another prize of your choice.

Besides, your partner can also hold you accountable for those extra reps you never managed to do. Mixing it up with light exercises like passing the medicine ball to each other can keep the motivation and bring more fun to your shared workouts.

Try Changing the Music

Listening to music

Great music can really spice up any workout session. Music will make you feel motivated, and it will also add fun to your training. Studies have shown that your mind and body work better together when you listen to some good pumping music. Depending on the music you play, your body will follow the beats, and this will improve your overall performance. The only real trick is not to forget changing your playlist from time to time. If you don't, instead of getting motivated and excited, you'll only get bored and frustrated.

To add more fun to your workouts, you can create your own, unique playlists. There are many mobile Apps which offer excellent workout music. Be it instrumental music from Steve Jablonsky or Ivan Torrent or old-school hip-hop songs, the music you decide to play will make a difference.

Join Some Fitness Classes

Because working out with different people and doing a variety of exercises doesn't let you get bored, joining a fitness class or session will make your workouts more enjoying. You can join fitness classes like weightlifting, Zumba, aerobics, yoga, HIIT, cardio, and boxing where people workout in groups.

Although many people don't go to the gym because of their busy schedule, joining boutique fitness classes or a modern gym can prove the best decision for improving their physical condition. If you, for example, work late at night then you can join morning classes or afternoon classes. If you instead are a regular 9-5 person, then working out in the evening can be the best decision for you.

No matter the time you pick as the one that suits your schedule best, the most important thing is to stick to it in the long run.

Try New Things

Try New Things

Studies have shown that your body gets accustomed to any workout routine if you keep doing the same exercises. It is advised to keep changing your fitness routine. To combat this effect, it is advised to keep changing your fitness routine not only to be more effective but also to add more fun when achieving your fitness goals.

If you’re looking for an intense workout then boxing is a great option. Boxing is a great workout for your upper body, abs and calorie burning, with a 45-minutes light session burning up to 350 calories.

In addition to boxing, a quick splash in the pool can also get your body into great shape. During summer time, swimming is also one of the best cardio exercises one can do because it engages the core, shoulders, glutes, and hamstrings.

Yoga, another great total-body workout, is an excellent practice to relax your body and mind. In addition to being a workout for everyone, yoga not only increases strength, and flexibility, but it also helps a person take charge of his life and become healthier.

If you, by any chance, are addicted to adventure, then cross-country cycling, rock climbing, hitchhiking, and kayaking could be excellent choices for you! These activities improve your stamina, strength, and flexibility of muscles. If you don't have a partner, you can join a group of cyclists, climbers or hikers and on weekends, and participate in activities that interest you.

Play Some Games

Playing  games from your childhood is always more fun than working out in a gym. Playing games puts fun into your life. If you want to feel really excited when working out, many fitness classes offer activities like hula hooping, rope skipping, trampoline, aerobics, and dance workouts.

If any of these workouts are too intense for you, you can play softball with your kids or Frisbee with your dog. Another great workout at home, which can also relax you, is Badminton. Although this game is fun to play,  Badminton also helps you burn those excess calories and shed all that excess weight you carry around your waist.

Get Some New Gear

If you choose to wear new clothes when working out, this will spice up your fitness routine. Besides, buying some tech stuff to track your progress will boost your motivation. Any time you achieve small goals, treat yourself to some new stuff each time. Just get yourself new shoes, sweatshirt, some wristbands and see the difference.

Get Rid of Aches & Pains

Injuries

If your body is already in pain, don't subject your body to unnecessary stress. Avoid getting into any form of physical activity if you suffer from knee pain, joint pain, or any other kind of pain. With the wrong type of workout, you may further aggravate your condition and lose your motivation to exercise.

To avoid this from happening, consult a doctor before taking up any fitness routine. Also, nurture your body with the best foods you can get, because without proper nutrition, you will get tired quickly.

A healthy diet will help you achieve a more slender figure, and it will also spare you from feeling those nasty stomach aches and muscles cramps which can appear during your workouts.

So if you’re really struggling with your fitness regime, then it ’s time to try something new. The key to success is to stay motivated and keep trying new things every now and then. If you don't commit to a dynamic routine, your results will be minimal, and your body won't change its shape very quickly.

Set small goals and track your progress, and most important, remember always to enjoy small achievements and reward yourself.


Author Bio:  Krutika Bhoot

Krutika likes to describe herself as an avid reader who loves to write on a range of topics such as healthcare, pharmaceutical, and fitness. She works as a research analyst at marketresearch.biz. If you want to know more about her work, you can connect with her on LinkedIn.

10 Essential Yet Easy Habits to Practice with Family

10 Essential Yet Easy Habits to Practice with Family

By developing good, proper habits, you and your family can minimize the risk of common health conditions, and live to a ripe, old age.

Regardless of what generation you belong to, there are some life hacks which can give you and your family enough energy to enjoy life to the fullest.

However, because lifestyle design has nowadays become such a booming industry, it can be difficult to nail down what habits are worth forming, and which ones are the most beneficial, especially when the entire family is getting involved.

Today, we’re going to share the essential top ten habits which are going to help you and your family live their best life. So, let’s jump straight into it!

#1 – Talk About Your Body Positively

Talk About Your Body Positively

The way you speak your inner dialogue, and how you relate to your body is the way your children are going to grow up and see themselves. Because of this, it is vital that we speak in a  kind and caring manner with ourselves so that our future children will inherit the same healthy habits.

Even if there are parts of your body you don't like, don’t forget to always focus on the things you love about your body. For instance, you can be thankful for the strength you have to lift your children and play with them.

#2 – Don’t Eat Too Many Packaged Foods

We’ve all been in the situation where we’ve grabbed a bag of chips or cereal box and just started eating straight out of it. In the long run, this habit might become a problem because it's close to impossible to portion your food when you're too hungry. Also, because of eating impulsively, you'll end up feeling guilty. What you could do instead of this to prevent you from overeating, is portion everything out. If you don't want your kids to pick up these habits from you, it's best to teach them early on how to eat and portion their food.

#3 – Eat Enough Fruit & Veg

The recommended daily dosage is five pieces of fruit and veg every single day, and it’s surprising how many families don’t manage to eat this amount. If you want to rip the benefits of healthy eating, you can start by simply having a piece of fruit with breakfast and then another one at lunch. After dinner, you can also eat another fruit. Regarding vegetables, you can add two types with your dinner, so you'll easily hit your five of day goal!  Extra fruits and veggies, which you can add, will also be incredibly beneficial to your well-being.

Eat Enough Fruit & Veg

#4 – Have a Meal as a Family Daily

It doesn't really matter which meal it is, as long as you eat it with your family. It's important for families to spend time together, and mealtime can become an incredible occasion to connect and communicate. To improve family relationships, simply chose one meal a day where you can all sit together and catch up on everything that’s been going on.

#5 – Let Kids Help you Out

When you're making dinner, it can be a good idea to get your children involved. If you let your kids help out, you can have more quality time together. Besides, if they help prepare the food, the chances to eat more vegetables are far more likely.

#6 – No Distractions in Family Times

After following the advice above, it is crucial to eat in a mindful manner when you're eating dinner as a family. Once sitting at a table, avoid using smartphones, tablets, computers or TVs. Let these distractions be something reserved after dinner when you can cuddle up on the sofa.

“Practice being mindful at the task at hand, rather than dividing your and your children’s attention up over different activities” shares Nina Smith, a health blogger for State of Writing and Eliteassignmenthelp.

No Distractions in Family Times

#7 – Put Your Marital Relationship First

As a parent in a relationship, it’s important you put your relationship with your partner first, even before the one you have with your children. Even if you have one date night a month or glass of wine after the kids have gone to bed, it's essential to spend some time together.

After all, the happier you and your partner are, the more joyful your entire family unit becomes. Focus on your relationship first, so you can further nurture and build your relationship with your kids.

#8 – Get Outside Together

It’s quite hard to stay angry, in a mood or upset when you’re walking around outside with your family. Also, it's good to make walking a weekly habit. Whether you chose to walk in your local park or your neighborhood, you need to make sure you and your family get enough fresh air.

Leave devices and electronics at home and really engage in actual conversation with your family members and enjoy the time you’re having together.

Get Outside Together

#9 – Play Games

“As we get older, we tend to forget how the world looks like through a child's eye, and we stop appreciating the simple things in life, like the ability to be playful. We have a lot to learn from kids, but we need to be willing to be with them first! My advice to you is to play games with them and connect on a deeper level,” explains Sarah Hardy, a lifestyle writer, and blogger at Academized and Bigassignments.

#10 – Be Open About Life

There many things which a lot of parents are afraid to share or don’t want to talk about to their kids. For instance, you can be the one to teach them about safety plans in case a natural disaster occurs (if you live in a prone area), fireworks, disease, drugs, sex, alcohol, and many other things.

However, if your children don’t learn about them from you, they’re going to find out some other way which might not be the best way. In the end, it would be beneficial for both you and your kids to be open about everything.

Conclusion

As you can see, there are plenty of ways you can optimize your family's level of well being. By introducing these simple and healthy habits that everyone can follow, I can assure you your life will get a lot easier. The more often you follow through with these habits, the easier they’ll get, so why not start today?

The Ultimate Personal Trainer Resume Guide: Everything You Need to Get Hired

The Ultimate Personal Trainer Resume Guide: Everything You Need to Get Hired

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

Personal trainer

Job boards

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.

Responsibilities

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:

  1. What you are looking for in a job
  2. What the industry and your prospective clients are looking for when they hire a personal trainer
  3. What appeals to you and what doesn’t
  4. What skills and words you need to include on your resume/ bio

Basic Components

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.

Personal trainer

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

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?

Must have:

Name, Email Address and phone number are essentials. Your exact address is not, but you should include city, state and zip code.

Might have:

  • 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.

Summary Statement

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’.

Education

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.

Work Experience

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

or

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:

  1. What information you do need for creating a resume
  2. What information is useless
  3. What you can use
  4. 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.

fitness instructor

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.”

and

“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.

gym bodybuilding gyms near me exercise
treadmill abs workout workout weight
lifetime fitness personal trainer cardio exercise bike
snap fitness aerobic fitness studio the gym
crunch fitness world gym ab exercises aerobic exercise

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:

  1. Addressing the audience in a way which is relevant to them
  2. How to get attention in the time you have available
  3. How benefits are better than attribute statements (what this means….)
  4. How effects are better actions
  5. 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.

personal trainer resume

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:

  1. The need for a format
  2. The need for consistency across all your online sources
  3. How to use the resume builder
  4. 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:

The Introduction

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.

The Body

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

  1. Creating PDFs
  2. Creating cover letters
  3. 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.

5 Ways You Can Make Your Lifestyle Perfect

5 Ways You Can Make Your Lifestyle Perfect

Yes, you can make your lifestyle perfect. First, you have to decide on what an ideal lifestyle means to you. How you want to live depends on your goals. Almost every day we meet people who are doing better than ourselves, and when we compare ourselves to them, we focus on the bigger picture.

The first step towards making your lifestyle perfect is asking yourself how you would like your life to be. An ideal lifestyle not necessarily implies perfection. It means enjoying life, doing things you love, doing things that you make you proud. Life is all about loving, living, sharing and giving.

Below are the five steps to make your lifestyle perfect;

1. What is the ideal lifestyle?

ideal lifestyle

We are all different, and my definition of an ideal lifestyle may not be yours. You need to know how you would want your life to be. Once you identify your description of a perfect lifestyle, you need to acknowledge that you have to make some changes to live that life.

What works for you? Eliminate the unnecessary things that hinder you from making your lifestyle perfect. These unnecessary things may be thoughts, especially pessimism, events, friends and so on.

Once you let go of the hindrances, try numerous things and find which you are comfortable with doing. After trying everything, there is always one thing you will prefer over the rest. For example, try to wake up at 5 and see if your productivity is the same as when you wake up late. Your findings will help you discover more about yourself and what works for you.

A habit is a disease, is a common phrase. So what pattern do you need to adopt and which do you need to let go? Focus on building several keystone habits. A keystone habit is one that aggravates other positive activities. Adopt positive practices such as working out, getting up early just to mention a few.

2. Organization

Now that you have a mental picture of what your perfect lifestyle is, it is time to work towards it. Take a step at a time, to get to where you want to be you have to start now. What you do each day shapes your tomorrow. It is essential to set ten minutes after waking up to plan out your entire day. You can read anything motivational that will inspire you the whole day.

Make a habit of setting daily goals that should be SMART. Break down the goals into subtopics that will guide you in achieving them. Always take a break in between the day and relax and refocus.

3. Discover your passion

discover your passion

Find what your passion is, what do you find delight doing?. After finding out, accept it and make it a crucial part of your life. Passion has a direct connection to happiness, and a feeling of contentment as well as purpose.

It is best if you can turn your passion into your job. The switch may be difficult, but it is always rewarding. What is the difference between your regular post and turning your passion into a career? With your passion being your job, it will be more of a hobby that brings income rather than a job.

For instance, if you love writing, do it, perfect it and at the same time, find methods to promote your writing. Once you have succeeded in turning your passion into a job, determine the best time to work. Set a working schedule.

Seize all opportunities- they say there are things in life you will regret later, among them being an opportunity you let go. Never let go of a chance. Be ready for new ideas. Have a positive attitude towards criticisms; it is the only way you get to grow.

4. Health and safety

No one has an image of the perfect lifestyle while they are behind bars or in hospital beds, right? There is no perfect lifestyle without health. To have optimal productivity, you need to be healthy. Eat healthily, avoid junk food, and take lots of water. Also, we recommend exercising because it relieves stress and freshens you up. Moreover, regular exercise does enhance concentration and improves your well-being. Activities such as swimming, playing sports, for example, football, bike riding and hiking are good for your body. Make time for exercise.

Simple safety methods include always having your safety belt on while driving and for those who have guns, following gun safety guides.

Gun safety guides including always have the gun pointed in a direction which is safe. A safety direction is one that even if the gun accidentally goes off, there will be no injury or damage. While using a gun, ensure that the finger is on the trigger only when you are ready to shoot. Also, while securing the firearm, ensure it is unloaded. Always load it only when using it.

Know how you use gun safety and when shooting, identify your target and look beyond your target to avoid casualties.

5. Travel often

traveling couple

People travel for different reasons. Others travel as a stress relieving method, others do it for fun, and others want to connect with people across the world. Whatever the reasons are, traveling is among the best things to do in life.

Traveling ensures you don't remain in one place. Change your environment experience diverse culture; get to see the beautiful things life offers. Traveling changes your perspective about many things.

Final Words

What determines whether you can make your lifestyle perfect is your attitude. While it may be impossible to avert negative thoughts wholly, you need to prevent yourself from wallowing in them.

Always tend to see the positive in a real setback or drawback and let them serve as a stepping stone. Life is like a circle or a mirror in that you get back what you give to others. Adopt a giving habit and help those you can. Strive to better each day, and you will find yourself happily living your ideal lifestyle.


Author Bio: Gloria Stokes

Gloria Stokes is a blogger by choice. She loves to discover the world around her. She likes to share her discoveries, experiences and express herself through her blogs.

The Best Ways to Manage Stress with Little Time

The Best Ways to Manage Stress with Little Time

Stress is something that everyone deals with at some point, but the American Psychological Association reports that it is on the rise. In 2011, 44% of Americans indicated that their stress levels had risen over the past five years. More Americans reported feeling extreme levels of stress in 2015 versus 2014, and it’s only gotten worse than that. More importantly, a sizeable population feels that they are not doing enough to manage their levels of stress.

Effective stress relief is important for both mind and body. Increased stress and anxiety take a toll on both mental and physical health, leading to higher blood pressure, and in some cases insomnia. Yet, stress relief can be achieved in some easy and natural ways. Below you will find ten ways to naturally relieve stress.

1. Listen to Music

Science has your back on this one.Calming music can reduce blood pressure and the stress hormone cortisol. Classical music, Celtic music, and Native American music appear to be exceptionally adept at relieving stress. Nature sounds also work well.

2. Exercise (even just for a minute)

exercise

Exercise releases those feel-good endorphins that naturally help to fight stress. You don’t need to run a marathon or power-lift, either. Even just taking a moment to stand up and stretch can benefit you. Take a yoga class or go for a walk around the neighborhood or the office.

3. Eat Right

Like it or not, diet and stress are closely related. When stressed, many of us rely on sugary, high fat, processed foods as a pick-me-up. Fish that are high in omega-3 fatty acids can help reduce stress, as can fruits and vegetables. Blueberries and almonds are also effective, according to scientists. Reach for those instead.

4. Aromatherapy

Spark up a scented candle. Smells stimulate the limbic system, which releases chemicals that can promote feelings of calmness and relaxation. Some of the more relaxing scents include lavender, rose, sandalwood, and frankincense.

5. Get Some Sleep

Stress can cause lack of sleep, but lack of sleep has also been shown to raise stress levels. Create a bedtime ritual that signals to your brain that it is time to sleep: turn off the television, dim the lights, and cut off smartphone or internet browsing two hours before bedtime. Try and find the right amount of sleep that is best for you. Some people do well with less than eight hours, while others might require slightly more.

6. Try Cannabis

cannabis

One of the most commonly cited reasons for the use of marijuana is the relief of stress and anxiety. Marijuana increases the number of naturally-occurring endocannabinoids, feel-good hormones that are reduced during periods of constant stress. Try a high-CBD strain, as cannabidiol (CBD) has been shown to decrease anxiety while THC may increase it. If you’re worried about that tell-tale smell, you can try a dry herb vaporizers to inhale. Vaporizers produce less smell.

7. Breathe

The old adage of “take a breath” has some truth to it. Simply taking a moment or two to take a deep breath in and let it out slowly can reduce blood pressure, heart rate, and cortisol levels. Focusing on your breathing for 5-10 minutes can help clear your mind of the stressful thoughts.

8. Laugh

It’s hard to feel stressed and anxious when you’re laughing. The endorphins released when someone laughs reduce cortisol and adrenaline, two things that increase stress. It also tricks your nervous system into making you happy. Watch a comedy or some stand-up. Laughing also relaxes those muscles, which tense up when you’re stressed.

9. Become Mindful

Anchoring yourself in the present moment has become a common tool practiced in psychotherapy. Yoga, Tai Chi, and meditation are all habits that promote and teach mindfulness, while also reducing stress. Yoga may also increase self-esteem, which combats anxiety and depression, which are associated with stress.

10. Spend Time with Fido (or another pet)

play with pets

Dog-owners report lower amounts of stress than those who don’t own a pet. Interacting with a pet may release chemicals which promote better mood. Pets also provide companionship and give a person purpose, which helps to alleviate stress.

These are just a few of many ways to relieve stress, but there are more. If you’re looking for another option, you may also want to consider writing it out in a journal. Another option is to take a break and simply go outside and enjoy the natural stress relief provided by mother nature.


Author Bio: Michael Jacobs

Michael is a marketing and creative content specialist at GotVape.com with a primary focus on customer satisfaction. Technology and fitness combined with healthy lifestyle obsession are his main talking points


 

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