The 4 Laws of Success, aka The Keys to Achieving Your Fitness Goals

Posted by on Feb 25, 2015 in Uncategorized | Comments Off on The 4 Laws of Success, aka The Keys to Achieving Your Fitness Goals

Here at Inspire Personal Fitness, we encourage both new and long-time members of our “fitness family” to wholeheartedly embrace the 4 Laws of Success. I’ve been in this business for 16 years, and have worked with hundreds of clients. And honestly, what sets clients who succeed from those who fall short, is the willingness to adopt these laws as, well, LAWS. Meaning, if you stick to ‘em (LIVE by ‘em, and do not break ‘em!), you WILL achieve your fitness goals. What are the Four Laws of Success? Glad you asked: The 1st Law: The Law of Possession The 2nd Law: The Law of Effort The 3rd Law: The Law of Consistency The 4th Law: The Law of Self-Efficacy So strong is my belief in these laws, I tuck a print-out copy into each Inspire Personal Fitness New Client Pack. I then evangelize the heck out of ‘em, knowing how crucial they are to my clients’ optimal fitness and wellbeing. I’m going to break these down one by one over the next four weeks. Let’s start with… The 1st Law: The Law of Possession This one is about the fact that your fitness journey, and where you take it, is 100% up to… YOU. It’s not up to your trainer or coach (we’re your guides, your educated experts, your cheerleaders, but we can’t do your work – YOU do), it’s not up to your workout buddies (they’re fun, they’re rooting for you, they’ll challenge and support you – but they can’t do your work – YOU do)… it’s up to YOU. So, ask yourself: Am I ready to take responsibility, FULL responsibility, for my own wellbeing? If yes, know that this means there are NO excuses – zip, zero, nada. You must stick to the changes adopting regular exercise means to your work / family schedule, your physical fitness routine, your life as you know it right now. I promise you, if you do, your life’s about to get a WHOLE lot better. I’m sure you’ve heard the following phrases: “If it’s going to be, it’s up to me.” “If I think I can (or if I think I can’t), I’m probably right.” Could be you’ve tried taking on a fitness challenge before, and failed. Bummer. But that’s on YOU. The good news? When you SUCCEED, that’s also on YOU. Own this challenge to get into the best shape of your life. We’ll make sure you have all the information, equipment and moral support you need. Bring an “I OWN this” attitude, and it will happen for you. Make sense? Next week, I’ll share more with you about The 2nd Law: The Law of Effort… um, sounds like a no-brainer, but trust me, it’s worth exploring. Until then, take charge, work out and know that you’ve GOT...

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Why we use the FMS

Posted by on Feb 11, 2015 in Uncategorized | Comments Off on Why we use the FMS

As many of you know we use the Functional Movement Screen as part of our fitness consultation. Some of you may have wondered “why?”. Well, we believe that every client should begin with some type pf assessment. Not just an assessment of body fat a circumference measurements, but also an evaluation of how a client moves. The Functional Movement Screen (FMS) can tell us how a client moves and what areas we may need to address to keep the client healthy and help them reach their goals.   How it Works – Simplifying Movement Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.   What it Does – Widespread Benefits The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians. Communication – The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment. Evaluation – The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis. Standardization – The FMS creates a functional baseline to mark progress and provides a means to measure performance. Safety – The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved. Corrective Strategies – The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans. If you have not had an FMS, or if it’s been awhile, contact me and let’s schedule one. The information it can provide could make a world of difference to your fitness journey. Live life better, Keith...

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I was shocked to find that trainers in Asheville were doing this!

Posted by on Feb 4, 2015 in Uncategorized | Comments Off on I was shocked to find that trainers in Asheville were doing this!

Having been in the fitness industry for over 16 years, I’ve seen a lot of things. I’ve seen trainers make their clients do crazy (and dangerous) exercises just for the sake of variety. I’ve seen shady sales tactics. I’ve even seen trainers take clients’ money and skip town! But I have to admit that something I heard recently takes the cake. For the last few years, small group personal training has grown in popularity. Gyms and trainers alike are jumping on board this new trend. Now, there are different schools of thoughts on “small group” training. Some trainers will call a group of 6 to 8 people a small group. I personally feel that anything over 4 people is a “class” (or what we call “Team Training”). That’s why we limit our small groups to 4 at Inspire Personal Fitness. I’m not saying my way is the only right way; based on my personal experience with clients, this is what makes sense to me, as both a trainer and a business owner. The fact that other trainers will work with up to 8 people and call it a “small group” isn’t what shocks me. I’ve recently heard about trainers who sell a client one on one personal training to the tune of $45 to $55 a session. Then, the client arrives for their so-called “one on one” appointment, only to find 2 or 3 other people who will be working out with them! I’ve even heard that in some cases, the trainer tells the group what to do… and then leaves! Folks, this is NOT ok, and I feel the need to call these trainers out. If you’re a trainer who is doing this, wow… SHAME ON YOU! Not only is it unethical, it is borderline criminal. You are not giving your clients the service you advertised, the one they paid for, so they’re not getting their money’s worth. Is your clients’ money more important to you than their health? Either give them what they paid for, or offer them a lower-priced solution. It’s honest, and it’s good business. As a client, if you are willing to “share” your training time with others, the price you pay should reflect that. Our small group training is a fun, supportive and affordable way for people in Asheville to experience the difference a trainer can make. And if you want one on one training? We’ve got that, too. Okay. Climbing down from my soapbox now. Thanks for listening!...

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I have a confession to make

Posted by on Aug 11, 2014 in Blog | 0 comments

I recently put myself through the O3 assessment process and frankly it was not good. You see, I’ve been feeling a bit run down lately and quite honestly a bit flabby. I decided to put myself through the same tests I’ve put all of you guys through, including the dreaded body fat test. As I stated above the results were not flattering. But they were interesting. You see it turns out my scale weight has reduced (down 3 pounds) but my body fat has increased (up 4%!). What’s so interesting about that? Most people would be happy to lose 3 pounds right? The ugly truth is the numbers don’t lie – if my weight has decreased but my body fat has increased then it stands to reason the weight loss is due to loss of muscle. Loss of muscle equals decreased metabolism, which in turn means more muscle loss and more body fat increase if I don’t do something to change it. The obvious place to start would be my diet right? Not exactly. You see, I eat pretty darn healthy. I’m gluten free (not by choice but because of allergies) and eat tons of vegetables and lean protein. I could probably kick the “eat a snack after dinner” habit and that might make some difference. However, for me, the answer is exercise. I’ve been moving way too little lately and it’s caught up with me. Now, I’m not talking about bodybuilding here. You know, working individual muscle groups to “pump them up” for two hours a day. That type of mentality is a very old school way of thinking. It’s how boyfriends train their girlfriends who then get mad because they don’t see any results or worse yet, gain weight! Nope, bodybuilding is out for me. So, what’s the answer? Starting today I’m training myself just like all of you train at O3. I’m going to work my muscles through different planes of motion using compound exercises (exercises that use multiple muscle groups simultaneously). I will vary the rep ranges from workout to workout and even throw in the dreaded “finisher” for the full on metabolic effect! You know what else I’m going to do? It’s something all of you should be doing. I’m setting S.M.A.R.T. GOALS. That’s right – Specific, Measurable, Attainable, Relevant and Time-Bound Goals. I’m going to add one more thing to that list – Accountability! That’s one reason why I’m sending you this e-mail. Next time you see me feel free to ask “Did you workout today?” or “How’s the progress coming?”. Keep me accountable, it’s what we at O3 do for you. I mentioned one reason for this e-mail. Here’s the other one…to remind all of you that we are in this together. All of us at O3 care about you and your health. If you don’t have S.M.A.R.T. Goals yet, schedule an appointment with me and let’s create some. Let’s keep encouraging each other and keep each other accountable. I want all of you to know that the very basic concept of O3 health And Fitness is that we do this together, as a TEAM. Live life better, Keith Wimsett O3 Health And...

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5 Rules To Live By (If You Want To Get In Shape)

Posted by on May 29, 2014 in Blog | 0 comments

Today’s blog might sound like tough love because it is. I meet people every day who have spent 30+ years making poor health choices who think I can get them “beach body ready” in two weeks. These folks expect results without changing any of their bad habits. That is not the proper attitude to begin a fitness journey. If you want to be successful, here are 5 Rules To Live By… #1… Be coachable. Please don’t come to me with preconceived notions of what a proper workout looks like. Be willing to a)    LISTEN b)    TRY what I am telling you c)    Give ME an opportunity to help YOU change your life for THE BETTER #2… Write down everything you eat AND drink. Please do not just list the stuff you WANT me to see. And, um… light beers don’t work, so no, you can NOT drink more of them 😉 #3… Show up at least 2 days a week. Show up, lift something heavy a few times and we WILL make this happen. I can’t help you if you’re sitting on your couch watching other people play sports. #4… Change your bad habits. If you don’t know how, ask me. It isn’t just one thing that is holding you back – it is the combination of a dozen bad habits you don’t even think about anymore. Whether it’s eating junk (sugar-filled snack bars, etc.), drinking too much cheap beer or diet sodas, not moving enough, walking too slowly, or whatever, just tell me so that we can fix it together. #5… Take responsibility. You must understand that if you are going to achieve results, it is going to be up to YOU. The phrases “If it’s going to be, it’s up to me,” and “If I think I can or think I can’t, I’m right,” ring very true. You MUST take ultimate responsibility for success or failure. Sometimes clients believe their trainer is going to be the one who makes it happen for them. All we can do is educate, guide and support. Our clients must be willing to make and stick to the changes. You want some good news? It CAN be done – I’ve seen it dozens of times. Progress CAN be made and results WILL happen if you meet me halfway. Show up, do the best YOU can every single session, and I guarantee you, in just a few months, you will be very glad you did. Let’s DO this, because you know you want...

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What’s Good for Your Body Is Good for Your Brain!

Posted by on May 22, 2014 in Blog | 0 comments

In previous blogs we’ve talked about how regular workouts improve our bodies and our moods – but did you know that exercise can impact brain function in later life? Get this – building a stronger, more flexible body builds a stronger, more responsive brain! According to a large-scale new study,  the more active you are at age 25, the better your mental performance will be when you reach middle age. But hey, don’t sweat it, middle-agers – if you were more of a couch spud in your 20s, there’s still hope for your brain! The same study found that starting an exercise program at ANY age can significantly improve brain health. Study participants who’d improved their fitness levels over the years – meaning, they were in better shape in their 30s or 40s than they were in their 20s – performed better on cognitive tests than those whose fitness had either plateaued or had declined. Moral of this story? Well, there are TWO: You gotta move ‘em or lose ‘em… physical and cognitive agility, that is! Working out improves both physical and mental performance, and the benefits are life-long. It’s never too late to start working out, and to reap the many rewards regular exercise provides! Do your body, your mood and your brain a big favor – start and maintain a regular fitness program! Come see us at O3 and we’ll show you how it’s done, so you can… Live life...

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Not A Good Sign

Posted by on May 1, 2014 in Blog | 0 comments

“Anything With an Eastern European Name in Front Of It Is Not a Good Sign.” That’s some Karissa wisdom for you. What she really means is – it’s going to be a tough one. What’s behind the name, anyway? To prefix “Bulgarian” before split squats and “Romanian” ahead of deadlifts makes the exercises sound much harder. You wouldn’t hear us trainers ask you for Scottish deadlifts or British split squats. Eastern European countries have long been known for their Olympic lifting champions, as reflected in the training of their bodybuilders. Two functional and weight training tools came from Eastern Europe: medicine balls and kettle bells. The use of medicine balls originated about 3000 years ago with the ancient Persian military. Over the centuries, Olympic athletes have used medicine ball training to enhance power and agility. Kettle bells, although they sound pretty tame when you know not what you are about to pick up, are an Eastern European spin on exercise, too. Kettle bells have been around for centuries; originating in Russia, their popularity spread quickly to its neighboring countries. After the Cold War, Eastern European training manuals made their way into the United States, and American coaches adopted the training method. Using kettle bells teaches “your body to work as one synergistic unit linked strongly together”, according to Henry Marshall, a certified personal trainer and kettle bell trainer. So when you hear a proper name before an exercise, get ready to push yourself. Renegade rows, for example, mean you take your dumbbell rows to plank position. Turkish get-ups are not your normal way of rising from a prone position. The moves are more challenging, but the compound movements bring core and multiple muscle groups into play. After all, you expect results, right? Live life...

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A letter from Jay Goodson

Posted by on Apr 30, 2014 in Blog | 0 comments

Many of you remember Jay as “The Director” here at O3. I recently received a letter from him and would like to share it with all of you: Dear O3, I wanted to extend a greeting from Johnson City, TN and say hello to all of my friends, ex-co-workers, and ex-clients there at that wonderful gym. I think fondly on the years that I worked there, and view my time teaching, and learning at O3 as one of the most fun and positive experiences of my life. I met fascinating people, and loyal friends. Each day was filled with people striving to better themselves in a busy world that makes self-improvement difficult, and so each day I was blessed to see the best character, and the best qualities. I would encourage you all to continue your journey in the most positive of ways, striving to always be improving both your mind, and your body. I am no longer rewarded for making sales, or keeping members, so I say this without benefit to myself. The coaches at O3 Health and Fitness truly have a heart for teaching, health, encouragement, and empowerment. Above money, or attendance, they have always held client goals and improvements in the highest esteem. When I was there, it always filled us with a tremendous sense of accomplishment when we see someone’s life changing for the better, and I have no doubt that this heart for each of you continues to be a dominating element in that studio. I wish you all safety and strength. As for myself, I continue to grow and learn in my new career as a commercial real estate broker, and through a severe learning curve, have tried to stay active. Upon the completion of my first sale, I will be joining a gym, and I can’t wait to get under a heavy bar again. Until then, its metabolic circuit training for me. My heart is with you all and my phone or email is always available to anyone who wants fitness advice, though I am sure most of my thoughts parallel the coaching at O3. Be good to each other, and continue to live life better…. Jay...

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Fitspiration To Keep You Going

Posted by on Apr 17, 2014 in Blog | 0 comments

The other morning, I overheard a couple — new to Afterburn – say they really wanted to stay in bed but they knew they’d feel better about themselves if they got up and came to class. That’s a powerful personal motivation statement.  True, they each have a partner to be a motivator. And it made me wonder how – if you don’t have a partner – you stay motivated to get out of bed and start moving your body.  Whether it’s too hot or too cold, it’s tough to make yourself get here sometimes. And not all of us are obsessed with not missing a workout! To that end, I’m giving you a list of “fitspriational” quotes. Wherever you are on your path to fitness, perhaps you’ll find one to inspire you. And if these don’t work, remember the 91-year-old woman who is still teaching yoga classes.  While she is still in bed, she does a series of postures, stretches, and movements to get her blood flowing, including yawning and lifting her hands over her head, pulling her knees to her chest and walking the ceiling with her feet straight up in the air.  By the time she’s through, she’s ready to get up and go.  This start to her day is a way of life, a habit that keeps her moving gracefully through her days. Maybe just one of those movements will help put your feet on the floor. “You’re one workout away from a good mood.” “Aging wrinkles the body, quitting wrinkles the soul.” – Douglas McArthur “The difference between try and triumph is a little ‘umph’.” “Strength does not come from physical capacity. It comes from an indomitable will.” == Mahatma Gandhi “Motivation is what gets you started.  Habit is what keeps you going.” – Jim Ryan “Fear is what stops you….courage is what keeps you going.” “The secret of getting ahead is getting started.” – Mark Twain “Do not give up.  The beginning is always the hardest.” “Going to the gym when you’ve had a bad day still burns calories.” “You aren’t going to get the butt you want by sitting on the one you have.” Lastly, a good piece of advice: “This is the beginning of a new day.  You have been given this day to use as you will.  You can waste it or use it for good.  What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever.  In its place is something you’ve left behind.  Let it be something...

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What to do when stuck in life…

Posted by on Apr 9, 2014 in Blog | 0 comments

Sometimes in life, we are stuck in spite of having tried everything to move forward. When that happens, try one of these: 1. Go to a therapist. There is no shame in needing some help with quite possible the most important, long-term aspect of your overall health, your mental health. If you have a persistent issue, memory or are stuck-stuck-stuck, find a good therapist and get to work. 2. De-clutter your life. Hire a professional commercial and/or residential organizer or give your family the heads-up that it is time to de-clutter and get to it. Clean your desk, your files, your car, your garage, the basement, etc. Yes, it will be much harder than you think, and once you are in, you are in, but it will change your life instantly, as soon as it’s done. 3. Read one self-help book. Pick one in the category of the most pressing need in your life (e.g. relationship, nutrition, health, depression, career, etc.) and read the reviews or get recommendations from people you trust. Then, set an alarm for an hour a day and read it, or clear your schedule Saturday. You need your reading time because bedtime is not going to work for this type of book. 4. Hire a coach or trainer or expert. I am not just saying this because I am a coach. We all need help from time to time. When I was struggling with my business I hired a business coach. It works! 5. Forgive someone. You know the thing…the thing that does not deserve your forgiveness. Yep, that’s the one. It sounds trite, but it’s true that forgiveness is a gift you give yourself. If you need help with this item, see #1 – 4.   This blog was inspired by an article from Club Business...

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