Amp Up Sports - Fit Coach Academy

Athletic approach to weight loss and shape up

Not limited to athletes, for anyone with an athletic lifestyle

Timing is good as more people understand and appreciate athleticism

Different approaches to health and fitness, what works for individuals

Importance of self-esteem and meeting people where they're at

Impact of training and the need to prepare the body for impact

Higher success rates with athletic training and sports nutrition

Recipe for the week: Stir-fried cauliflower rice with jalapenos and egg

Emphasize the importance of warming up

Common injuries to watch out for

Maintain control of the room to create a fun atmosphere for participants.

Pay attention to signs of exhaustion or discomfort in participants and offer hydration options like Gatorade when needed.

Proper form and modifications should be provided based on different fitness levels.

Dumbbells are used for various exercises, including heavier ones for sumo squats and medium ones for other exercises.

The workout follows a superset format, alternating between dumbbell exercises and step cardio boot camp exercises.

Emphasize the importance of maintaining proper form throughout the workout.

Consider the overall workout duration and intensity, ensuring participants can make it through the entire session.

The importance of understanding personalities and psychology in various interactions, including teaching and natural healing.

The distinction between introverts and extroverts, highlighting their energy sources and preferences.

The Myers-Briggs personality type as a useful tool for understanding clients and tailoring communication.

The functions of perception, including sensing and intuition, and how they impact individuals' ways of thinking and perceiving possibilities.

The preference for thinking or feeling when making judgments, with thinkers focusing on logic and feelers considering emotions.

The significance of knowing and balancing these personality traits for personal and professional growth.

Holistic health emphasizes the importance of taking care of our bodies and minds

Our culture often prioritizes minimal self-care, leading to poor health

Taking a holistic approach can help regain control of our bodies and improve overall well-being

Emotions play a significant role in our physical health and can manifest as various ailments

Our bodies communicate through pain and discomfort, indicating the need for change

Listening to our bodies and making appropriate adjustments is crucial for optimal health

Each person's body is unique, and specific dietary sensitivities should be considered

The impact of our work as trainers and coaches may not be immediately apparent but can have a lasting effect

Don't judge clients based on their progress; everyone's journey is different

Remember that clients may seek more than just physical results; they may also value emotional support and connection

Mindful eating, exercise, yoga, and meditation are essential for maintaining a balanced body and mind

Clients appreciate validation, support, and the opportunity to focus on themselves

As coaches, we play a crucial role in providing the support and guidance that clients may not find elsewhere

The polarity triangle is a psychological concept that involves three positions: sympathy, antipathy, and indifference.

The top of the pyramid is benevolent understanding, which is better than sympathy, antipathy, or indifference.

It is important to strive for a clear vision of reality rather than being pessimistic, optimistic, or trying to be realistic.

Clear vision of reality requires work and gathering information to help form a realistic perspective.

It is crucial to avoid projecting possibilities onto others and instead focus on their autonomy and free will.

Depression and excitement are both fear-based emotions that lack control, while serenity is the state of calm and understanding.

Apathy is in the middle of depression and excitement and can lead to neglect.

Focus on good form

Avoid cheating and maintain proper form throughout each exercise

Proper form ensures good biomechanics, minimizes injury risk, and targets the desired muscles

Cheating in the hardest part of the lift is common, so be mindful of maintaining proper form in that phase

Proper form leads to hypertrophy and desired results for you and your clients

Muscle atrophy is the loss of muscle mass over time

Disuse, whether local or general, can cause muscle atrophy

The rate of muscle atrophy from disuse is approximately 0.5-0.6% of total muscle mass per day

Inactivity is the main driver of muscle atrophy

The minimum training needed to maintain strength and size

Muscle atrophy can occur within a week, with lower body muscles showing signs of atrophy quicker than others.

Hypertrophy is the growth of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Hypertrophy results from an increase in the size and number of myofibrils per muscle cell, along with an increase in structurally-related muscle tissue.

Lifting heavier weights can lead to both hypertrophy and increases in strength.

Gaining strength without major increases in size is related to changes in the nervous system, such as increased synchronization, recruitment, and firing of motor units.

Variables such as heavy loads, lower repetitions, longer rest periods, and proper nourishment can lead to improvements in strength with little to no gain in size.

The myth of bulking up from lifting weights is debunked.

Assignment for the week: Try a Shirataki noodle recipe. Here's a recipe link: https://healthynibblesandbits.com/yellow-curry-noodles-tofu-shirataki/

Another sample workout you can use with your clients

Emphasize the importance of warming up

Pay attention to signs of exhaustion or discomfort in participants and offer hydration options like Gatorade when needed.

Proper form and modifications should be provided based on different fitness levels.

Dumbbells are used for various exercises, including heavier ones and medium ones for other exercises.

The workout follows a superset format, alternating between dumbbell exercises and step cardio boot camp exercises.

Emphasize the importance of maintaining proper form throughout the workout.

Consider the overall workout duration and intensity, ensuring participants can make it through the entire session.

Exercise science and best workout formats

Non-impact workouts for clients with injuries or issues

Helping clients achieve specific goals (fat burning, muscle strength, etc.)

Advising on the best home fitness equipment

Setting income goals as a trainer (aim for $100,000 per year)

Giving clients what they want and making workouts challenging and enjoyable

Sharing personal struggles and transformations to establish authority

Connecting with clients through shared struggles and providing solutions

Emphasizing the importance of storytelling and overcoming obstacles in fitness journeys

Training workout session format template:

Active warm-up (3 to 15 minutes, depending on workout length)

Work largest muscles first because they provide support

Order of muscle groups: quads and butt, hamstrings and hips, chest, lats and back, shoulders, triceps, biceps, calves, abs

Non-effect boot camp workouts follow this format

Average number of sets for muscle group: 3

Average reps per set: 8 to 15 (except for abs: 15 to 25)

Average rest between sets: 30 seconds to a minute (no rest for water breaks)

Rest should be controlled to prevent excessive breaks

Muscle Groups of the Body

Power and Importance of Muscles

Chest Muscles (Pushing Muscles)

Back Muscles (Pulling Muscles and Common Injuries)

Importance of Supporting Muscles and Recovery

Superficial Muscles and Their Significance

Arm and Shoulder Muscles and Common Injuries

Gluteal Muscles and Their Role in Stability and Movement

Leg Muscles: Quadriceps, Hamstrings, and Calf Muscles

The Importance of Strong and Flexible Legs

Common Leg Muscle Injuries and How to Prevent Them

Cellulite is more common in women due to differences in muscle fiber structure, which allows fat and water to accumulate between the fibers.

Burning excess body fat and reducing cellulite require a combination of strategies: external heat, dietary changes, and muscle building.

Wine consumption can contribute to cellulite formation due to its high sugar content and the body's prioritization of processing alcohol over burning off food and sugar.

High-intensity interval training (HIIT) and steady-state cardio (SSC) have different effects on fat burning and should be chosen based on individual goals.

Fat burning primarily occurs during sleep, while glucose is burned during intense exercise. Fat is typically burned after 20 minutes of consistent exercise.

To lose significant weight, longer cardio sessions of 45-70 minutes are recommended, maintaining a pace that allows for conversation (the talk test).

The choice of cardio exercise depends on personal preference and body type. Find an activity that works well for you and stick with it.

Cardio should be prescribed strategically based on specific goals and individual circumstances, avoiding overwhelming the body with too many changes at once.

Hold your ground and focus on one thing at a time

Start with weight training and then gradually address the diet

Build confidence with small steps and consistent attendance

Incorporate different aerobic training methods based on individual capabilities

Focus on strength training exercises like squats, deadlifts, bench press, and shoulder press

Use the client's strengths as the basis for their workouts

Gradually progress to using barbells, starting with bodyweight exercises and dumbbells

Maintain proper form and balance in exercises

Keep workouts within 30 to 60 minutes

Use a log, record progress, and track using an app

Increase weight slowly, no more than 10 pounds per session

Balance strength training exercises on both sides of the body

Never compromise on form or allow clients to practice poor form

Personal transformation attracts clients and serves as the basis for connection.

Your transformation story inspires others.

Journal your journey for documentation and inspiration.

Collect and share transformation stories for a documentary series.

Your own experiences and challenges connect with others.

Clothing promotes your brand and sparks conversations.

Protein mug cake recipe is a tasty addition to your routine.

Use protein powder or egg whites in the recipe.

Experiment with different protein powder flavors for variety.

Shoulder therapy prehab and athletic training.

Equipment needed: One heavy dumbbell, two light to medium dumbbells.

Importance of using light enough dumbbells to control shoulder blades.

Emphasis on realistic group session dynamics and personalities.

Warm-up exercises, Squat variations, Step-up and knee pull exercise with dumbbells, Push-ups with chest touch and alternating taps.

Managing client expectations and validating their efforts.

Individualized form adjustments based on body mechanics and goals.

Support and understanding for clients dealing with physical conditions like MS.

Emphasizing proper posture, breathing, and rib cage position.

Proper coaching techniques and the effects of inactivity and aging on the body.

Natural supplements for increased energy.

Introduction to Fit Coach Kits and team jackets for state/national record holders.

Importance of wearing an amp up uniform during workouts.

Emphasizing the power of sharing personal stories of struggle and overcoming challenges.

Gathering pictures and personal narratives for creating an inspiring video.

The role of fit coaches as mini health experts, offering expertise in supplements and overall health.

The Fit Coach Resource Hub for access to lessons, meetings, and a forthcoming Fit Coach Forum.

Complete focus on understanding the different body types

Importance of knowing body types for personal training

Introduction to fast twitch and slow twitch muscle fibers

Characteristics of ectomorphs, endomorphs, and mesomorphs

Rare occurrence of pure body types

Scoring system for body types

Compactness and muscle density in mesomorphs

Mix of body types in most individuals

Dream combo of muscular mesomorph with rapid fat loss ability

Ectomorphs: long-limbed, common in baseball/basketball.

Not suited for football due to high center of gravity.

Training: 3 days strength, 2 days low-intensity cardio.

Efficient carb processing, fast metabolism.

Underdeveloped fast twitch fibers hinder muscle gain.

Intense compound exercises for maximum growth.

Recommended intake: 3000 calories/day, starchy carbs, whey protein.

Lean physique, struggle to gain muscle mass.

Poor responders in muscle gain.

Heavy weightlifting, regular workouts crucial.

Limit cardio to preserve calories.

Mesomorphs: Train athletically with sprints, plyometrics, low reps, power exercises.

Tendency to neglect workouts and have poor diets due to natural athleticism.

Need a progressive plan, around 2500 calories/day, whole grains, limited fat intake.

Naturally well-built, quick muscle gains, good responders in muscle growth.

Know body strengths and weaknesses, exploit gains in specific areas.

Endomorphs have high body fat, wide waist, and large bone structure.

They are naturally powerful and store fuel (muscle and fat) well, especially in the lower body.

Best training method: Combine hypertrophy work with conditioning to build muscle and strip away body fat.

Low to medium intensity cardio is recommended.

Females are more likely to have endomorphic traits for storing fat for offspring.

Endomorphs may require a lower calorie intake due to a slower metabolism.

Hereditary factors, including genetics, play a significant role in an endomorph's BMI.

Endomorphs are long-living and have a lower risk of certain diseases, even when morbidly obese.

Discussing body types/sports in schools & colleges

Helping kids find the right sport for their body type

Discussing the negative impact of being in the wrong sport for one's body type

Using the body type chart to understand and match workouts for clients

Encouraging clients to choose sports specific to their body type for better performance/enjoyment

Explaining the different body types and their characteristics

Advising on how body fat distribution changes for each body type

Emphasizing the importance of personalized recipes and enjoyable food in weight loss

Avoiding extreme diets/finding a balanced approach to food and dieting.

Importance of creating connections with clients

Identifying and understanding body types

Ectomorph body type: lanky, difficulty building muscle, focus on weight training and protein intake

Mesomorph body type: medium metabolism, gains weight evenly, aggressive temperament, need for protein

Endomorph body type: slowest metabolism, pear-shaped, focus on building muscle, watch sugar and carb intake

Combination of body types is common

Training methods based on genetics and body type

Relationship between body types and sports

Recipe for the week: jalapeno keto chicken

Warm-up: Jogging in space, knee circles, sumo squats, good mornings

Exercises: Squat swings, step-up double overhead press, push-up and row, squat and hammer curl, alternating step-up with snap kick, step plank jacks, fly on inclined step, dumbbell shoulder taps

Cool-down: Skull crushers

Use Epsom salt baths for muscle stiffness

Modifications for pregnant clients

Using the Amp Up Fitness app as a Fit Coach.

Coaches can switch between client and trainer accounts on the app.

They can set up packages, share links for clients to sign up and pay, and manage financials.

Workouts can be downloaded, edited, and assigned to clients or groups.

Meal plans can be loaded/assigned to clients/groups.

Coaches can communicate with clients through the app's chat feature.

Progress can be tracked with client result pictures and measurements.

Zoom training is a valuable alternative, offering convenience and flexibility.

Coaches can offer custom training and meal plans

Pricing should be based on what clients have access to and should not be too low.

Zoom training allows for training while traveling or in different locations

Practical hands-on learning with various app features

Accessible through zoom.com

Coach training for VIP private & group fitness sessions

Free account available, but limited for group training

Different account levels for specific session durations

Set up meeting session templates for new clients

Record sessions to the cloud for easy editing and publishing

Partnered training with other fit coaches via Zoom

Assigned workouts and simulated injuries for hands-on experience

Create and manage your own schedule for VIP Zoom fitness sessions

Provide feedback to improve coaching skills

Use timers to stick to scheduled session times

Prioritize intensity in the first 12 minutes of workouts

Building trust and value through personalized and responsive training

Protein coconut balls recipe

Suitable for non-allergy snacks

Nut options: pistachios, walnuts, pecans

Ingredients: mixed berries, coconut oil, nut butter, dark cocoa powder, amp up protein powder, honey, coconut sugar

Roll into balls and coat with coconut

Freeze for long-term storage

Portion size: 2 tablespoons

Carb control possible with dried fruit option

Alternative sweeteners: swerve, stevia, monk fruit

Monk fruit syrup for keto-friendly version with 1-2 carbs

Recipe is cost-effective

The hub has different perspectives for trainers and customers.

Trainers can view chats, financials, and invoices in the hub.

Trainers can access and manage workouts in the workout section.

Workouts can be previewed, edited, renamed, duplicated, or assigned to clients.

Trainers can customize workout names for better organization.

Trainers can assign workouts to specific clients and remove assignments.

Trainers can access meal plans in the file section.

Meal plans can be assigned to clients and removed from assignments.

Introduction of practice phase/importance of timing.

Need for more fit coaches.

Purpose of practice phase: Zoom training on each other.

Importance of completing two 30-minute sessions per week.

Tip for trainers: Avoid overestimating fitness level when training others.

Tip for trainers: Ensure clients get a full 30 minutes of training.

Example of using extra time for plank holds.

Emphasis on getting comfortable with in-person and Zoom training.

Encouragement to train additional people for more practice.

Stacy is pregnant and serving as a model for modifications in the workout due to her pregnancy.

The instructor guides the class through various exercises, including knee circles, squats, knee pulls, push-ups, rows, front side lateral raises, flutter kicks, chest press, tricep extensions, step knee pulls, hamstring kicks, and tricep kickbacks.

Modifications are provided for different fitness levels and abilities.

The instructor emphasizes proper form and encourages participants to challenge themselves.

The class finishes with a final set of exercises in a lightning round format.