How to choose and work with a personal trainer

Thought about hiring a personal trainer but are unsure where to start? This post is for you. A lot of people talk themselves out of working with a coach, worried that they are not fit enough (a bit like tidying up your house before the cleaner arrives!), or are afraid of the gym or of being shouted at: blame bad memories of school sports in my case. The reality is really the same as making any investment. You need to decide what you want, do some research into what is available in your price range and start asking for recommendations.

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Getting the right ‘fit’

Far from a personal training session being a clinically-delivered set of instructions with someone watching you sweat, your hour should be spent with someone whose company you enjoy. If you don’t have rapport with your coach and they don’t try to establish a connection with you, look elsewhere. If you enjoy being shouted at, then that’s your call and plenty of trainers will do that for you!

Ultimately, a good trainer should be a valuable source of support and someone who is invested in helping you to achieve your goals. They should not value your transformation photos (absolutely not compulsory, by the way) as a marker of how good they are at their job, but meet you where you are and establish the right pace of progress for you.

Look at their website and get a feel for their approach. If you are looking to get fit post-natal or are trying to get healthy after a bout of illness, then look for a trainer with experience in these areas. Find a trainer with life experience, empathy and a roster of similar clients. For example, I don’t do body transformations, although I can recommended good trainers who do. I have found my niche working with people who hated exercise in the past, are very overweight and need an empathetic, more moderate approach based on more than just numbers and data, as well as clients with complex health needs, older clients (in fitness parlance, the over 50s, even though I’m 46 myself!) and so on. If you want me to get you in bikini shape by crash dieting and running you into the ground, I’ll pass on you as a client. Beware of a trainer who claims they can offer you everything: go to someone who specialises in what you need and with whom you can connect.

Trial sessions 

Many trainers offer a trial session, but please don’t expect this to be free of charge. We all work by the hour, so you may be asked to pay a small fee to cover the venue hire or, in my case, the chat to discuss your goals and to see if we suit each other is free but you will start being charged once we enter the gym and I am paying to use the space.

Working with your trainer

Getting the best from personal training requires commitment on both sides.

A few basics:

be on time and make sure you have eaten appropriately to fuel your session and get the most out of it. A small carbohydrate snack a couple of hours beforehand will do it if you are between main meals. My pet hate is underfuelled clients who are too tired to work out effectively. Similarly, turn up hungover at your own risk. If you know you are training, you owe it to yourself to turn up in a fit state to get the most for your £40 or so per hour. Your trainer probably won’t be sympathetic!

pay your bills on time. Hourly-paid freelancers need to maintain cash flow so please don’t make us wait until the last minute to pay for your sessions. Expect to pay in advance and to lose your payment if you cancel shortly before a session; make sure you know your trainer’s terms and conditions. We need to pay our bills, too.

if we are helping you with your nutrition, be honest about what you eat and drink. It’s obvious to us that if you are not losing weight, in 99% of cases you are eating more than you think or are reporting. Help us to help you. We are not allowed to give you meal plans (only state registered dietitians can do this legally) so please don’t ask for one, but we can give you guidelines. Remember that our job is to keep you accountable so don’t be offended when we challenge you or call you out for not sticking to what you promised to do.

– remember that we are not on 24 hour duty. If you need to ask a question, send an email rather than texting or calling. I’ve had clients calling on weekends and texting even after I’ve gone to bed. Please respect our boundaries. Many trainers offer support outside of sessions by email, but don’t expect immediate replies or responses outside of normal office hours.

your trainer should discuss what you want to achieve and how often you can train before they agree to take you on. From then on, your sessions should be tailored to move you towards those goals and not be generic ‘cookie cutter’ training that could apply to anyone. A good trainer should be able to adapt around injury, pregnancy and change a session at the last minute if you are not performing and need something different. That said, it’s our responsibility to help you get fitter and healthier, and we work on a principle called ‘progressive overload’ so be prepared to work harder as time goes on and feel challenged. You will be expected to complete a health  questionnaire (PAR-Q) and sign some kind of informed consent or waiver so that all parties are aware of any risks involved.

finally, and this may seem strange but it is an issue, please don’t flirt with your trainer. Our work with you can be intimate as we take an interest in our clients and train you in very close physical proximity, but it will make things uncomfortable if you: comment on our bodies; flirt with us; buy us inappropriate gifts – all things that have happened to myself and my colleagues. Most of us have partners and we observe careful boundaries when working with you to avoid accusations of harassment. Make me feel uncomfortable and you won’t be my client for long.

But it’s so expensive

Yes, I understand that personal training is a luxury and not a necessity in most people’s budgets. The Bristol average for an hour of PT is about £40. If you gave up your daily takeaway cappuccino, that would cover two PT sessions per month. You have to weigh up what is important to you and think about where you can best invest your money. I am on a budget myself but still have my own coach to motivate me and keep me in great shape for working with my own clients. Hiring a trainer could be the crucial difference between succeeding or failing again with your fitness goals. Take advantage of block bookings to save money, or have a 1:1 then use your trainer’s online programme, if they offer one. It’s often much cheaper, requires more motivation on your part but should still be tailored to your needs. Mine is just £50 per month.

And there you have it. Those are my top tips for finding the right trainer for you and making your relationship with them work. You can find me at www.brainboxcoaching.co.uk if you think I’m the best trainer for you. Get in touch and we can discuss!

 

 

 

 

 

 

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Starting again in spring

I was unlucky to be one of those people who spent the Christmas break wiped out with a horrible virus. After working stupid hours throughout autumn and into winter (every Saturday and several Sundays teaching self-defence classes and yoga events, plus covering for another trainer) I was totally depleted and fell ill on the first day of my longed-for break. I lost over 4lbs in a week, and spent most of January trying to get myself back up to speed. My first attempt at training ended up with me lying on the floor of the gym and coughing my lungs up. Not pretty.

Bored of being sick and tired

It was a lesson thoroughly learned. While I recovered, I made plans: regular weekends off, holidays booked in advance, no more working bank holiday weekends, and cutting right back on Sunday events to just a handful a year. It’s been a fresh start that means I always have a break to look forward to, can pace myself more effectively and really enjoy working again. I had lost the concept of self care and basic fun, and now make sure I get time out every day to read, reflect and just chill. I try to welcome breaks between clients and actually stop, not just push myself to find work to do. I’m also reading a lot more than watching Netflix and finding this more healthy overall, although I always have time for a good movie or an episode of Jessica Jones. I’m just not reliant on zoning out in front of a screen to ‘relax’ so much.

Beginner’s mind and new challenges

So this is how I made a fresh start… Something I think is important to do when you train and educate others, is to regularly put yourself in the position of the beginner who is starting over. It can really help a trainer to remember what it feels like to know nothing and to experience the vulnerability of putting yourself in someone else’ hands, developing more empathy for your clients. I was writing a new workshop on emotional agility for my agency, Realise UK, during January and read something along the lines of, a life without risk is only possible if you stay on the sofa all day flipping the remote. This really resonated with me as while I had been stuck indoors being ill, all I could think about was getting outdoors, up a mountain or into the sea, and doing something well out of my comfort zone.

The latter was a particularly new feeling for me and really felt like a risk. I love being near to or on the water but chaotic school lessons as a kid had pretty much turned me off swimming forever. However, I suddenly became obsessed over Christmas with the idea of learning to surf, despite my non-swimmer status. Cue summoning my courage and signing up for adult swimming lessons. In just a few weeks of pure determination and a lot of spluttering, I am now far more confident in the water and am developing a strong enough front crawl to be discussing training for my first triathlon with my coach, the excellent Sarah Mildenhall at Create Fit Bristol – highly recommended.

Not only have I booked a surfing holiday in Morocco, but my training (which had got a bit stale) has been enlivened by the prospect of competing in a performance sport again. Indeed, just having a sport to focus on has been hugely motivating. After a few months of just going through the motions, I have a renewed reason to train and work on my nutrition, not to mention the thrill of taking myself out of my comfort zone on a bike and in the water. To make all this easier, I splurged on a new gym membership so that so can access the pool, weights, bikes and treadmill near to all the venues where I work, so I can easily get a session in. I’m already training with more vigour and enjoyment and can’t wait to see what the next 18 months will bring: apart from serious savings depletion as I invest in a road bike and a trisuit…

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Spring has sprung! What will you try?

I hope this has helped you think about making a fresh start if the year is already feeling stale. It’s been a long winter in the UK and we’re craving sunshine and warmer weather. Now is the time to try something new and set up a system to make it happen: get to a yoga class for the first time; try a martial art; try a climbing lesson – anything that makes your heart beat faster and feels a little risky. It’s going to get your heart pumping, help you meet new people and take your mind away from your daily worries, so pick something today and sign up! We can all benefit so much from starting over and doing something that scares us; it’s a guaranteed strategy for personal growth and facing life head on with that much more confidence.

What better time to start than now? And if it’s personal training, yoga or a group fitness class, find me at www.brainboxcoaching.co.uk