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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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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!

 

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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

 

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Good fats don’t make you fat!

Best Good Fats for your body

  1. Avocados
  2. Butter (grass fed)
  3. Organic Cold Pressed Coconut Oil
  4. Extra Virgin Olive Oil
  5. Omega 3 Fish Oil

Fact. Eating fat won’t make you fat.

Eating a good source of fat – e.g. avocados, nuts, coconut oil, extra virgin cold pressed olive oil will only have positive effects on our health. I’d recommend watching this little video from a nutritionalist, she tells us a little bit about coconut oil and will help you have a better understanding.

“I can’t eat that, it’s fattening”

I hear the word “diet”, or “low fat” or “I’m getting weighed next week so I can’t eat dinner” far too often. These groups are encouraging us to become obsessed with counting calories and weighing ourselves. Thus, leading to unhappy people which an obsession with weight takes over their lives.

You are led to believe by well known slimming clubs that they should eat less than 1200 calories a day, or only have low fat food, and even eating a “healthy” snack, normally consisting of a chocolate chewy bar instead of eating a nutritious snack or meal. Thus, in return you will end up eating a high carb sugar filled diet with no nutritional benefits. Lives become obsessed with getting weighed, counting calories and not eating fat!

Have you ever seen people look at “skinny” lean people and assume they don’t eat, or you get jealous because they seem to eat whatever they like and don’t gain any weight?

If I was to compare a couple of people with the same weight, the person with the larger amount of muscle generally has the faster metabolism. This is why it’s important to follow a strength training plan alongside correct nutrition.

We need to focus more on eating well, exercising plenty and enjoying life!

You CAN eat good fats

So along with calorie counting, I also hear things like “I can’t eat almonds they are fattening” or “coconut oil is really high in saturated fat, I’m trying to lower my cholesterol”.

We needs fats to absorb vitamins. A, D, E, and K, these are the so-called fat-soluble vitamins. Our brain is made up of 60% of fat. So with that fact, it only makes sense we need to eat fat for our body to work correctly, doesn’t it?

I can really recommend a book called Grain Brain by Dr David Perlmutter. We have come from a generation where we have been told to eat low fat, high carb diets for health reasons and listening to advertisements on TV claiming they will help you lose weight. This book will tell you all about why we shouldn’t be doing this with evidence to back up the facts. Brilliant book that everyone should read.

SO!! Ditch the processed packet food and just open a banana!! It’s all about eating natural food rather than factory processed! Prep your meals, eat and exercise well! Don’t starve yourself  – we need to eat more food otherwise our metabolism will slow down and our weight will just yo yo! Don’t eat little, eat plenty BUT concentrate on what you put in your mouth.

Exercise, eat just be happy and enjoy life!

Eat more, boost your metabolism and GET LEAN!

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Glycaemic index (GI)

The GI was originally devised as a strategy to help diabetics gain better control over their blood sugar levels. It is a ranking of carbohydrate foods based on their potential to raise blood sugar levels. The higher the GI of a food, the faster the resultant rise in blood sugar after eating it. The faster the rise the faster the fall, and it is this rapid fluctuation that creates many problems for us. A primary strategy for anyone on a weight loss or weight management programme should be to identify high GI foods, and look to replace them with lower GI alternatives.

The ranking of GI foods:

  • 0 – 39 Very low
  • 40 – 54 Low
  • 55 – 69 Moderate
  • 70 – 100 High

Try to select low or moderate carbohydrate foods. Remember that some foods that contain a lot of fat may be low GI foods, as the fat content acts to slow absorption – don’t use this as an excuse to select them. The glycaemic index is just another tool in your armoury to ensure that you continue to make the right food choices.

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How do we store fat?

How do we store fat?

How does our body store fat? Fat, (adipose tissue) is found in several places in the body, generally underneath the skin (subcutaneous fat). There is also some fat surrounding your vital organs for protection. An adult man tends to carry body fat in his chest and abdomen, producing an “apple” shape whereas women will carry fat in their breasts, hips, waist and buttocks, creating a “pear” shape. The difference in fat location comes from the sex hormones oestrogen and testosterone.

Generally there are three fat layering periods when the body is much more inclined to convert excess energy from the diet into fat cells. These periods are: during the third trimester of pregnancy as the foetus is developing; between nine and eighteen months of age; and at onset and duration of puberty. If there are significant excess calories present during these “layering periods”, then more fat cells will be produced (hyperplasic adiposity) and this means more fat cells for life!

It was always thought that following these fat layering periods, the number of fat cells was set for life, and that as we overeat, these fat cells simply get bigger (Hypertrophic adiposity). However, we now know that continued overeating will lead to new fat cells emerging even in late adulthood, and it is this new fat cell growth that is more difficult to counter.

Hope is now emerging for people that have always been overweight (people with excess fat cells). Just as we believed that once these new fat cells developed they were with you for life, it is now thought that if fat cells can be reduced to a certain size for a period longer than 9 months, they are programmed to die off. The significance of this finding is that hyperplasic adiposity is reversible, which was previously thought impossible. This is also why diets don’t work – they are too short-term and only shrink your fats cells, which simply leads to adiposity rebound – and you know what that means!

Set point theory suggests that following 9 months at a particular weight our bodies will re-set the “set point”, linked to the current number and size of fat cells. In other words, if you can lose weight and maintain it for at least 9 months, you have a good chance of long-term maintenance of the new lower weight. (Conversely if you are overweight for more than 9 months, this will become your new set point, and losing weight will be more difficult.) This is seen as the “ratcheting” effect of continual weight gain through life – or chronic hyperplasic adiposity.

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Behavioural Change

You’ve always suspected it, but we can confirm that behavioural changes are the only way to successful long-term weight management. In order to achieve your goals, three things are required:

  • Identifying and accepting your personal negative or counterproductive behaviour
  • Developing meaningful strategies and systems for ensuring that you can change
  • Maintaining the motivation to make those changes become a permanent feature of your life

Try not to make too many changes all at once, and celebrate each small change as they will conflate to make an enormous difference. Take one step at a time, and never underestimate the importance of the goals that you have set yourself.

Identifying weaknesses

How often have you started a healthy eating regime, or an exercise programme, only for something to happen to scupper your progress? Or perhaps your best intentions just fizzled out?

Write down some issues that have defeated you in the past, and start a plan to ensure that this doesn’t happen again.

Why do I buy the foods that make things difficult for me?
I will shop smarter and this is how I will do that:

What are my weakness foods?
I will avoid these by:

When am I most vulnerable?
I can combat this by:

My resolve collapses when
Next time this happens I will:

I overeat when
I will ensure that:

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Diets don’t work

Get thin fast remedies are on every page of every magazine it seems, and there are a whole host of “quick” or “pain free fixes” on the market. On top of this you could add any number of the latest fad diets, and the  unlimited supply of slimming snacks, drinks and even get thin gum, just waiting to take your cash! Slimming and diets are big business, however sadly they don’t work, and often there’s a hefty price to pay.

“Lose ten pounds in a week!”

Next time you see one of these claims, just ask yourself ‘ten pounds of what?’ It is only physically possible to lose a maximum of 1kg of fat in a week, and you don’t want to lose anything else! If you adopt a crash diet, and suddenly cut your food intake dramatically, your body may assume there’s a famine on the way and start saving your fat stores by burning muscle instead.

Added to this, you will probably lose a lot of water and glycogen (sugar stores), making your weight drop dramatically, and making you think everything is just fine. However, things won’t be just fine at all. In fact, the combination of the water loss and the muscle tissues that you have lost, is very bad news indeed. The reason is simple; you only want to lose fat! And since your muscles are the most efficient fat burning machinery in your body, why would you want to shrink them? During crash dieting you will lose 1lb of muscle for every 1lb of fat, and following several weeks of crash dieting, you will almost certainly “hit the wall” and weight loss will become more and more difficult to achieve.

Your body is smarter than you think…

…and in times of potential famine, it will slow down metabolism in order to avoid starvation. By reducing your lean mass and your basal metabolic rate (BMR – the energy required to simply make you tick over) your body can now survive on less food than it could before. Therefore the body has successfully adapted itself to require fewer calories, allowing it to maintain its stores of fat, and avoid potential starvation for longer. When a crash diet inevitably comes to an end, and you begin to eat normally again, your BMR will have considerably reduced, and your calorie requirement will be less than before. Returning to your previous eating habits will now create a larger energy surplus than before you started the diet. Severe calorific restrictions of this type can suppress the metabolism by as much as 45%. The more severe the restriction, the more the body will cling to its fat stores, and metabolism will slow further. Furthermore, after following a crash diet, there is a phenomenon known as “rebound binge eating syndrome” which is the body’s attempt to quickly get you back to your previous weight – most serial dieters instinctively understand this concept! For this reason people always pile on the pounds very quickly following a diet, and this is the start of the damaging cycle that is symptomatic of crash dieting. It is also where the phrase “Dieting makes you fat!” comes from, and clearly this statement has some justification.