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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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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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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!