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Download Personal Training Forms FREE

FREE Forms from our Personal Training Client Fitness Logbook

Personal Trainer Log Book for Clients

We have made some of our Personal Training Client Forms from our book on Amazon available to download for FREE! If you’re a Personal Trainer on the go, this book will keep all your clients’ information together in one place. The book in unbranded, and will suit any Personal Training Business.

Just enter your email below and you’ll get emailed a link instantly to download your selected form.

Don’t worry – we’re not going to spam you, and we will not share your email with anyone.


Personal Training Client PAR-Q

A Personal Training Client PAR-Q form, a physical activity readiness questionnaire - a big must for Personal Trainers to make sure their client is ready to commit to their training.
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Personal Training Client Details

A Simple, but effective Personal Training Client Details Form to collect client data; name and contact details, medical information, any aches, pains, injuries, and client goals. There is also a space to add emergency contact details for the client.
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Personal Training 1-REP MAX (1RM) Test

Personal Training 1-REP Max (1RM) Test Form to keep track of your clients' progress. I think we've got it covered, but there are extra boxes for you to add more exercises if you wish.
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Personal Training Client Fitness Testing

Personal Training Client Fitness Testing Form - keep track of cardio improvements, strength endurance (work up to that 10 minute plank!) Power and range of movement. Plus extra boxes to fill out any exercises we've not covered!
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Personal Training Client Assessment Form

This Personal Training Client Assessment Form is dateless so you can review your client up to 8 times. This form includes noting down your clients' resting heart rate, BMI, Body Measurements, Skinfold Measurements, and more!
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Personal Training 12 Month Periodisation

A Personal Training 12 Month Periodisation Planner. This is a simple table which, at a glance, can help you plan your client workouts weight training and cardiovascular workouts. This form is helpful alongside the Personal Training Client Workout Form below.
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Personal Training Client Workout Form

This simple Personal Training Client Workout Form is all you need to plan your clients' session. You can plan your training phase; Endurance, Strength Endurance, Hypertrophy, Strength, or Power. This works well with the 12 month Periodisation planner. This form includes a Warm up, Cardiovascular workout, Main Session for space to plan sets and reps, weight used, and notes. Cooldown and flexibility section - important parts of the workout that can easily be forgotten!
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If you would like to buy our Personal Training Client Log Book on Amazon.co.uk, it’s available in pink and blue, for only £4.49.

It’s also available on Amazon.com in pink or blue for only $5.99

Order your Personal Training Client Logbook on Amazon.co.uk now!


The Ultimate Personal Training Client Fitness Logbook

Have everything you need in 1 book. This is a must-have unbranded book to suit any Personal Training business, whether you are freelance or a gym business.

In this book you have BLANK: 

  • Client Details
  • PAR-Q
  • Client Assessment
  • Fitness Testing
  • 1-Rep Max (1RM)
  • SMART Goals
  • 12 Month Periodisation
  • Personal Training Sessions 

Appendix 

  • Blood Pressure Chart
  • Resting Heart Rates
  • Frontal Muscle Anatomy
  • Back Muscle Anatomy

Personal Training Workout LogBook

Great for all Personal Trainers. Keep track of a clients’ progress and have all the information you need in the same book.

Clients which have more than one personal trainer?

Personal Trainers can work together and at a glance know which stage of your clients’ macrocycle they are at and plan a program to suit.

Order your Personal Training Client Logbook on Amazon now!

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OH MY! FITNESS HOODIE

Oh My! Fitness Hoodie!

This hoodie is for comfort – a must have for your gym-kit, as well as your rest days. Its 80% cotton fabric is soft, durable and holds the the Oh My! Fitness logo on the front and the slogan on the back. Hidden earphone loops in the hood connect to your phone through an opening in the kangaroo pouch pocket — so you can listen to tunes while working out. Read More

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Cinnamon Oat Blueberry Protein Muffins

These Cinnamon Oat Blueberry Muffins are great at anytime of the day for a healthy snack, or after an intense workout. After a workout, your body will instantly try to rebuild it’s glycogen stores which have been depleted during intense exercise. Oats are a good carbohydrate source and are easily digested to promote faster nutrient absorption, this again makes them a great choice for a post workout snack!

These also taste amazing – win, win!

Cinnamon Oat Blueberry Protein Muffins

Ingredients

  • 2 Bananas
  • 2 Eggs
  • 1 tsp Baking Powder
  • 1 cup of Oats (if the mixture is too runny, add more)
  • 1 scoop of Vegan Protein Powder (optional)
  • 2 tsp of Cinnamon
  • Blueberry’s
  • Chai Seeds (optional)

Method

Prep: 10 mins > Cook: 20 mins > Ready in: 30 mins

Grease a cake baking tin with grass fed butter.

In a bowl mash the bananas until soft, then crack in 2 eggs in and mix well.

Next add the Oats, Protein Powder, Cinnamon, Baking Powder and mix everything together. Finally, add in the Blueberries and gently fold them into the mix.
Put the mix into the muffin tin, making sure the mix is level with the top as the muffins will raise slightly. I sprinkled a few with Chai Seeds for that extra protein fix.

Cook in the oven at 180 degrees for 20 mins then enjoy!

 

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Can we train to prevent injury?

Did you know 8.5 million people in the UK suffer with painful joints?

Have you ever suffered an injury, ether it be an awkward landing jump, twisting and changing direction at speed or even tripping over the kids toys? If you’ve ever been injured, think about how quickly it happened. The ACL (anterior cruciate ligament), for example, injuries to this knee ligament happens in a blink of an eye. Our muscles need to react quickly to this force to help protect the joint and keep it stable. How do we train for injury prevention?

Does strength training help?

Strength training is important for overall health and wellbeing, but we need to build our fast twitch muscles to execute a rapidly responding neuromuscular system. Even the strongest person in the gym could have risk of injury if their muscles don’t produce sufficient force rapidly enough.

Training for injury prevention

This is where we need to target our fast-twitch muscles fibres and not the slow-twitch endurance-type muscle fibres. Fast twitch fibres have the quickest response time, highest strength and most power capability.

How do you target fast twitch muscle fibres?

Use a high load. Aim for 3-5 reps working to failure, meaning that 6 reps will be impossible to lift with the correct technique.

  1. Isolate each limb by performing single-legged exercises
  2. Be explosive during the lift. Using an explosive force it encourages use of those fast twitch muscles, which we need to target.
  3. Eccentric Muscles contractions – working the leg eccentrically activates the muscle with the leg extended.
  4. Rest 2 minutes between sets – fast twitch muscles tire quickly!

These are the basics covered for injury prevention. These rules are great for anyone, and not just for every day injury prevention but also those people who spend a lot of time doing sports too!

 

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Coconut Protein Balls

These Vanilla & Cocao protein balls are a great for a quick post workout fix, or as a healthy snack at any time of the day.

Makes 12 – 14 protein balls

Vanilla & Cocao Protein Balls

Ingredients

  • 2 scoops of vegan vanilla protein powder
  • 1 teaspoon cocao powder
  • 1 tablespoon almond butter (or hazelnut butter)
  • 1 tablespoon coconut oil
  • 1 tablespoon chai seeds
  • 1 tablespoon flaked coconut

Method

In a bowl mix the protein powder, cocao powder and almond butter together.

protein ball mixMelt the coconut oil slightly in the microwave (about 10-20 seconds) and pour into the mix and stir. The mix should turn soft, if it’s still too dry add in more coconut oil until you get a smooth texture.

Pop the mix in the fridge for 5 minutes, and the coconut oil will solidify enough for you to roll into balls.

Sprinkle the chai seeds and coconut flakes out ready to coat the balls.

As you roll the mix into balls, the coconut oil will melt the balls slightly, but that’s ok, the balls will harden up again at room temperature.

Coat the balls with the flake mix, and pop them on parchment paper ready to cool and set in the fridge.

Store in an airtight container and ENJOY!!

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Crunchy Granola

Homemade Crunchy Granola

Start your day with this energy packed, good-for-you granola

crunchy homemade granola recipeIngredients

  • 1 tbsp coconut oil
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 300g rolled oats
  • 50g sunflower seeds
  • 50g almonds
  • 50g walnuts
  • 50g brazil nuts
  • 50g almonds

 

Method

  1. Preheat oven to 125C/255F
  2. Mix all nuts together and chop into smaller pieces
  3. Add the oats to the nut mix
  4. Melt coconut oil in a pan
  5. Add the melted coconut oil and honey to the dry ingredients and mix to coat evenly
  6. Line 2 trays with baking parchment and cover with the mix
  7. Bake for 30-40 mins turning once

Remove from oven and store in an airtight container.

Serve with berries & coconut yogurt.

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Are abs made in the kitchen?

How to reveal those abs!

No matter how hard you train, you will not see those abs if you continue to eat badly. Is there truth in “you can’t out exercise a bad diet”..?

There are four main components to revealing abdominal definition. Genetics, muscular, body fat percentage and diet. Please note that everyone is different and the below is just a guide.

When it comes to abs, everyone has them at some level, but at the end of the day, it does come down to the kitchen. You need to always be working with the the 70/30 rule. 70% Food / 30% Gym. The foods you eat will be the deciding factor when it comes to showing off a flat, defined stomach. We all have abs hiding under belly fat and unfortunately, we can’t just lose fat off one place of our body (this point being our stomach) it has to be an all over body effort!

There are 2 main points to remember:

1) Abs are built in the gym

2) The kitchen will show them off

Body Fat %

For your abs to be visible you will have be on the lower end of the body fat percentage. The bad news is that if your body fat is too high your abs will stay hidden under a layer of fat. For a 6 pack to be visible on men your body fat needs to be less than 20% and a woman 25%.

So, you can be doing crunches for days, but if you aren’t eating properly you’ll never see those abs. You will need to cut out the processed foods and concentrate on the right mixture of macronutrients in your diet.

What are Macronutrients?

Macronutrients is a term used to describe the three key food groups, carbohydrates, fats and proteins. We need carbohydrates for fuel to give us energy, fats will help us feel fuller for longer as well as other positive health effects, and proteins to build and repair muscle. Get the right balance of these and not only will you lose weight, you’ll be more effective at burning fat and building lean muscle. You’ll become a lean, fat burning machine!!

Keep track of your Macronutrients

There are 2 key things to figuring out your macronutrients, your weight (which in turn effects your BMR) and how active you are. Use this online calculator to work out your Macronutrients intake. It takes a bit of trial and error to find your ideal macro ratio, but it’s worth it. Focus on counting your macros rather than painfully counting calories, and once you have found the formula for you, there’ll be no going back!

Abdominal Exercise Example

It’s very important to focus on the muscles surrounding the abdominal muscles and work on all movement patterns and planes of motion; spinal flexion, spinal rotation and lateral flexion.

One example exercise routine of this would be:

  1. Swiss Ball Jackknife
  2. Medicine ball Russian Twist
  3. Side Plank (left and right)

Do 30 seconds of each exercise with no rest between reps. Complete one round then have 60 seconds rest and repeat the circuit another 3 times.

Stick to the above and you’ll be well on your way to a flat, lean, defined stomach!

 

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Protein Pancakes Recipe – Gluten Free

Gluten Free Protein Pancakes

Easy Peasy recipe to make delicious protein pancakes

  • 2 scoops of Vanilla Protein (or chocolate if you prefer)
  • 2 Eggs
  • 1 Banana
  • Butter

vanilla_protein_pancakeMix the ingredients up in a blender, get your pan hot with a bit of butter and you will get 2 large tasty pancakes!

Serve with either yoghurt, honey and fruit or as this pancake, squeeze of lemon and a sprinkle of organic coconut sugar.

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Coconut Oil Vanilla Latte – Coffee

Coconut Oil Coffee

Coconut Oil Coffee, a metabolism boosting drink! Add this coffee to your morning routine every day!

Coconut Oil Latte Coffee

Coconut Oil Latte Coffee

Ingredients

  • Cup of hot Coffee
  • 1 Tablespoon Coconut Oil
  • Dash of Almond Milk (or milk of your choice)

Make your coffee as normal in a mug (with whichever milk you prefer), add the Coconut Oil into your coffee, whiz this in your blender for a few seconds and wholah – a creamy healthy Coconut Oil Latte!

Poor into your favourite mug and enjoy!

Why drink Coconut Oil Coffee every day?

Coconut Oil contains Medium Chain Triglycerides, and the body uses this as as energy source more efficiently than carbohydrates.

Watch this little video for a quick guide to coconut oil and it’s benefits.

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Sports Nutrition Supplements – ingredient advice

Sports Nutrition Supplements

Although I generally recommend it is important you have a good balanced food intake, sometimes you don’t always have time to cook a high protein meal post workout, or there may be a few hours until you can get to eat a proper meal. It is important you use protein powder in addition to your diet not as a food replacement. It is also important that we stay hydrated drinking at least 2 litres of water a day, but again after a vigorous workout, sometimes this isn’t enough.

Struggling to sit down on the toilet after a leg day?

Ever trained so hard 24-48 hours later you are struggling to sit on the toilet or walk up & down stairs after a run? Even lifting your arms trying to put a jumper on may be tricky after a shoulder day? After any sports activity or fitness regime,, failure to replenish glycogen stores and repair muscles with protein quickly as possible after training will have an effect on recovery and you may suffer DOMS.

So, what is DOMS? (Delayed Onset Muscle Soreness)

DOMs.. the easiest way to describe it, is your muscles asking for protein and nutrition. The soreness and ache is your muscles repairing the damage which has been done in any gym, fitness class or sports activity. It is also important to stay hydrated but sometimes after a vigorous days exercise, sometimes water is not enough. There are a few supplements I highly recommend you incorporate in your training programme to help both of the above problems. The supplements I mention below will include a few little key ingredients: Coenzyme Q10 (CoQ10), L-carnitine, D ribose and magnesium.

Coenzyme Q10 (CoQ10), L-carnitine, D ribose and magnesium

Coenzyme Q10 (CoQ10), L-carnitine, D ribose and magnesium, in other words  ‘the awesome foursome’ . Each one of these nutrients is needed by the microscopic structures inside our cells called mitochondria to produce adenosine triphosphate (ATP). ATP is the fuel your body requires at the cellular level. Without enough of it, your cells can’t function at optimum levels. This is why health nutrients such as Coenzyme Q10, L-carnitine, magnesium, and D-ribose is so important.”

The Awesome Foursome’ explained:

CoQ10

CoQ10 is an antioxidant that protects and energises cells. It’s a natural occurring compound which is used to produce energy for cell growth and maintenance, CoQ10 is present in almost every cell in the body so is vital to the functioning of your body.

D-Ribose

This is the body’s form of natural sugar, this will allow you to train harder, and recover up to 400% quicker! D-Ribose is found naturally in every living cell of your body and is synthesised from glucose, but this is slow process and requires energy. D-Ribose will bypass this process, enter your muscles quicker, in return will help you train longer and recover quicker rebuilding cellular ATP and returning muscle energy to normal.

L-Carnitine

L-Carnitine is an amino acid involved in lipid (fat) metabolism. L-Carnitine has the ability to move fatty acids into the mitochondria. It will encourage your body to use your fat stores before burning out your glycogen stores – again this will help you train harder and longer!

Magnesium

You can easily find this is a whole range of foods including bananas, spinach, avocado and dark chocolate!!

muscleform_driboseSo how do you get all these supplements? If you would like to buy the “awesome foursome” supplements separately you can purchase them through Amazon or Muscleform and follow the dosage instructions on the packet for each supplement. The best is powder form rather than tablet, then you can add it to your drinks while you workout.

There is another option if you would like these supplements altogether in the form of a sports drink. A company called Arbonne do a range of sports products, and we are going to take a look at the product called Prepare and Endure part of their PhytoSport range.

Arbonne PhytosportArbonne Prepare and Endure is packed full of vitamins to help you get the energy you need alongside the first 2 carbohydrates which we need; D-ribose and L-carnitine.

To get the remaining 2 ingredients of ‘The Awesome Foursome’; Magnesium, and Coenzyme CoQ10, Arbonne do another product, the Arbonne Protein Powder. This Arbonne powder is a full protein delivering a 100% amino acid score, and It also includes the last 2 of the “awesome foursome“.. Coenzyme Q10 and Magnesium, complementing the Arbonne PhytoSport Prepare & EndureArbonne Prepare and Endure.

I would take Prepare and Endure a couple of days leading up to a vigorous Sports Event where you will need your energy most. You would also gain benefits from taking it daily if you are an active person and do a lot of sports or training.

Vegan Protein Powder

Vegan Protein Powder

The Vegan Protein Powder

It comes in Vanilla or Chocolate flavour, I personally like the vanilla flavour as I can add flavour to it, and it makes great vanilla pancakes!

Each serving gives you 20 grams of pea protein – much easier and quicker to digest than whey, plus it’s packed with masses of nutrients and supplements – 20 essential vitamins and minerals.

So in a nutshell… D ribose keeps your body topped up with his own natural sugar. CoQ10 and L-carnitine helps convert this natural sugar to energy, and magnesium is the glue that holds it all together. 

For me, since taking these supplements, I am able to train harder and suffer less fatigue, plus I am finding that I am recovering a lot quicker… So all in all, I would recommend these supplements to complement a training programme or any sports training.

Happy Training 🙂 x