Trainer Spotlight: Rachel Cosgrove - Men's Fitness

Trainer Spotlight: Rachel Cosgrove - Men's Fitness

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Training Jill, Not Jack at the NSCA PT Conference

This past weekend I spoke at the NSCA Personal Trainers Conference. My talk was called Training Jill, Not Jack. I had a great time meeting some of you. If you missed the talk you can purchase it on DVD and not even leave your home! It is available in my store- Click Here.

Here is the workout I did at the Practical Session-

Warm Up- Movement Prep/Corrective
Squat to Stand, Lunge w/ reach, YTWL
Core
A1- Plank 1 x 60s 30s
A2- Bridge Marching- 10ea mod 30s
Strength
B1- Front Squat 2 x 8ea mod 30s
B2- 2 Point DB Row 2 x 8ea mod 60s
B3- Partial Co Cont Lunge 2 x 8ea mod 30s
B4- Push Up 2 x 8ea mod 30s
D1- One Legged Romanian Deadlift 2 x 8ea mod 30s
D2- Rotational OH Press 2 x 8ea 30s
Finisher-
Squat Thrusts/BW Squats or BW squat jumps
Pyramid- 1,2,3,4,5,4,3,2,1

My Photo Shoot

What a week I am having! I had my photo shoot for my book last week and it went so great! My model was awesome- beautiful, fit and could do all of my exercises! I got to get my make up and hair done too and get some shots done for my author photos- it is all very exciting! After seeing all of the pictures it really makes this seem real that I have a book coming out. The pictures really brought the vision to life. I am so excited how my book is all coming together- it is going to be great!

I also got brought in a few days early to help out with a Men's Health book and then was asked to stay for another week to help out. I definitley know my way around a photo shoot now. I have learned so much. It has been a lot of fun!

In the mean time my profile is up on precision nutrition. You can read about me on their site at-
http://www.precisionnutrition.com/expert-profile-rachel-cosgrove

Hope everyone is having a great week!

Congrats to our powerlifting team!

Congratulations to our Results Fitness Powerlifting Team who competed for the second time this weekend and all came home with medals! Every one of them set a PR this weekend!

Congrats girls! I am so proud of you!

Read about their first competition in my article on Figure Athlete.

They are so inspiring!

Lost 2 pounds...now for a rant!

Alright, I have to use this opportunity to have a rant...

I am working with a group of women at the gym who have 12 weeks to get into their skinny jeans. I told them I would be measuring them every two weeks and then they would try on their skinny jeans every 3-4 weeks but I would only take the time to measure them if they bring their journal filled out 90% compliant to the nutrition rules I gave them. You see I have consistantly seen with my clients that if they are not 90% compliant their body will not change. Also if they are not following a plan at least 90% of the time then I don't know what is working and what isn't. So there is no point in measuring.

It is time. Tuesday is when we will check in and see how they did the first 2 weeks of their challenge. I am sure I will see the majority of these clients losing 2-4 pounds of fat after following the nutrition advice 90% of the time and writing down what they are doing and getting all of their workouts done. They are commited and focused and will see results.

Now for the rant...I have already heard that some of these women were at the gym last week(after 1 week) discussing how- "I haven't lost anything...nothing is happening...I need to just start starving myself. This isn't working to eat more..." This sounds like negative talk from people who have not fully bought in to my advice and are probably not following it from the beginning. They are looking for an excuse or something to blame for why they are not seeing results. If you want to lose fat, do what I tell you and it will work- guaranteed! But you have to commit.

I know for a fact that if they have not changed at all then they are not following what I told them to do 90% of the time. How do I know this? Because I have worked with enough clients and I have seen over and over again on then and on myself and KNOW that their bodies WILL CHANGE if they are following what I tell them to.

Proof- This week I started "dialing it in" myself because I have my photo shoot next week for my book. Now I am already working out regularly, eating probably 80-85% of the time compliant to my nutrition rules but this last week I stepped it up and added in some extra workouts and stuck to my nutrition 90% of the time and GUESS WHAT- AMAZING! I dropped 2 pounds! Now this wasn't a bloated 2 pounds, this was me already feeling pretty good and lean, probably about 19% body fat and dropping another 2 pounds to get closer to 18% body fat.

What did my week look like?

2 Strength Training workouts
2 Metabolic Workouts
1 Stairmill interval session(20 minutes)
1 Run around the block(30 minutes)
1 Day Off

90% compliant- my splurges included 1 night of Shepard's pie, 2 glasses of wine and dessert for my Grandma's Birthday and then another night with 2 glasses of wine for a friend's birthday. Yes, I enjoyed these splurges AND lost 2 pounds. Otherwise, my days were made up of - Eggs/Egg Whites and Spinach, Yoghurt & blueberries, Chicken breast, lettuce, oil and vinegar, Tuna and apples or a shake at the gym(usually Peanut Butter Peal) and for dinner Mahi Mahi, Steak or chicken and veggies and ofcourse one of our shakes at the gym after every workout- Hawaiian Harvest is my fav!

Now, I had heard about some of these clients complaining about not changing and I had already thought to myself- they are not following what I told them to do, maybe unconciously, and are looking for something to blame. I am looking forward to seeing their journals- Maybe they skipped a meal here or there or they rationalized that having wheat thins for their snack was allowed or trail mix maybe. Or they forgot about the potatoes or bread they decided to have with dinner this week. They may have thought they were 90% but were actually 70-80%.Whatever it was if they did not change this week, they were not 90% on the plan guaranteed.

Checking in with myself at the one week point of my "dial it in phase" after a couple splurges this week was evidence once again that there is no reason their bodies should not be changing.

Be honest with yourself, are you doing what it takes to change your body? If so stay positive, stay focused and watch out for any negative chit chat you have going on in your head. The mind and body are VERY connected and if you are thinking that- "This doesn't work. I am destined to be fat forever. I will never lose fat...." Guess what you are right!

Whether you think you can or think you can't- you are absolutley right!

55 Fitness Business Strategies for Success

Our new business book - "55 Fitness Business Strategies for Success" launched last weekend at the Perform Better Seminar in Los Angeles.We only had 50 copies available -- and we sold out.

The good news is that the book is available now and is on sale for the next seven days for $19.99.Pick it up here => 55 Fitness Business Strategies

Here is an excerpt from the book:
Strategy 31
Have a separate program design department.

Every program needs to be designed according to the same systemized philosophy.

You shouldn’t have one trainer who does functional training with her clients, and another trainer who does Olympic lifts and another trainer who does all power lifting or bodybuilding.

Decide on one philosophy and create a system to design all of the programs through that philosophy so every trainer is using a program that follows the same philosophy.

Every client should get the best that you have to offer- you decide what that is.

Initially as the owner, you may be designing all of the programs and as you hire trainers, you will design the programs that they will implement. You should have a standard evaluation that any of your trainers can take them through and then they turn this evaluation into the Program designer. We use The Functional Movement Screen developed by Gray Cook, along with a health history, goal assessment, range of motion test and flexibility test. This evaluation can be easily taught to a new fitness coach. The program designer should work off of a template - The key is to have a system.

Benefits:
* Allows you to hire trainers who may not know how to write a good program initially. Remember in the staffing chapter when we discussed hiring the people with the lowest skill? This is exactly what we are talking about. Hire someone who loves fitness, has good training skills and a great personality but may not know how to periodize a 16 week program to get 20-30 pounds of body fat off of somebody safely and effectively. Leave that to the Program Design Team.

* Again you have a business because what you do with your clients is successful- why would you want your clients to do anything different from what you would do with them?

* It creates a great environment for teamwork. The client knows they have someone writing their program and someone teaching it to them. They have a whole team working to get them the best results possible.

* If a trainer leaves or a program designer leaves, the client is not affected. Someone else takes over the same system and the client’s training does not miss a beat.

Pick up the newest book here => 55 Fitness Business Strategies On sale this week for only $19.99, this book will give you an insight into how we run Results Fitness.

"I just finished the new book. Great guide! Seriously, you two are making it so much easier for people to succeed, achieve results faster and feel less frustrations"--Rob Pilger

=> 55 Fitness Business Strategies

Today everything changes in Sports Camp World!

I don't normally do plugs on my blog, I usually keep it more of a journal to practice my writing but I have to tell you about this opportunity incase any of you are getting into sports training camps which are a great way to make money in this industry!

If you have every thought of doing a sports camp- Today is the day everything changes in the sports camp world!

At noon today, Eastern Standard Time (Boston, MA) Pat Beith unleashes what is, quite honestly, the most comprehensive sports camp and speed clinic 'business in a box' that this industry has ever seen.

SPORTS CAMP BUSINESS IN A BOX

The experience and success of the teachers in this program is unparalleled.

Starting at noon today, there can be no more excuses for not turning record breaking profits running speed clinics and sports camps.

You'd have to try *not* to make money and it still wouldn't work. There's just too much good 'stuff' in this package to not succeed.

So go order the Sports Camp Empire program and completely change the way you do business.

SPORTS CAMP BUSINESS IN A BOX

Trust me - you haven't seen anything when compared to this program.

--
Rachel

P.S. Pat is also giving away 6 sweet 'Fast Action' Bonuses to the first *75* serious entrepreneurs who order the Sports Camp Empire Program.

So if you're serious about growing your business, it's worth your while to jump on this offer right at noon because from the buzz these videos have created, those first 75 programs will be gone very quickly.

SPORTS CAMP BUSINESS IN A BOX

P.P.S Pat is also offering a "more than your money back" guarantee. Definitely worth checking out