A Guide For Personal Training and
Staying Healthy During the Coronavirus
WE'RE HERE TO HELP!
These are trying times, but as personal trainers, we keep marching ahead one day a time. Despite the social distancing, uncertainty, and challenges surrounding the pandemic, we can only look to adapt and stay the path.
As an organization, we wanted to compile the most relevant information we have to offer regarding a few areas – such as:
Let’s Get Started!
Within this Guide to Personal Training during COVID-19, we will talk about how
you can utilize your expertise to guide your clients in the following ways:
Even though gyms are closed, and we are all upholding
social distancing, you can still provide clients with great
workout programs by utilizing bodyweight exercises, such as:
- Push-up rotation
- Floor Cobra
- Floor Bridge with Knee Extension
- Side Plank with Hip Abduction
- Side Lunge to Balance
- Mountain Climbers
- Squat Jump with Stabilization
- Squat Thrust
Specific to NASM, you can utilize the OPTTM model for
home workouts. Because the Stabilization phase and Movement Prep component of the Strength and Power phases of the NASM OPTTM Model are centered around bodyweight exercises, they offer great opportunities to give clients a no-equipment workout from the comfort of their homes.
For assessment forms and other helpful downloads, click here - and follow this link for extensive personal training guidance during COVID-19.
With a rise in employees working from home, design an effective program to help your desk-bound clients. Other options are in 15-30 workouts that also do not require a lot of equipment.
For example: warming up with 2-3 minutes of Knee Hugs or Frankenstein Kicks, and then designing multiple circuits around various bodyweight exercises. Varying the rest times between exercises can ramp up the intensity.
Utilize the NASM EDGE app to take the stress out of virtually training your clients and digitally building your business - despite these difficult times.
With the NASM EDGE app, you can still train your clients virtually and with just as much confidence as before! Communicate directly with clients, create and assign workouts virtually, plus gain access to a state-of-the-art video workout library.
Take this time to provide outreach to clients and be there for your fitness community. Share encouragement, nutrition tips, fitness advice, and more.
Social media can be utilized to foster real interactions and strengthen relationships with existing clients. It’s also a great place to search for the best exercises. There are plenty of fitness professionals posting workouts and coming up with great ideas for exercise programming.
A great way to motivate and train clients from a distance is through wearable devices that track activity. You can prescribe certain exercise routines and have them perform the movements from afar. Once they are finished, you can look over the data and assess the results together.
Setting measurable goals with fitness trackers is a great way to keep your clients motivated and focused during this period of social distancing.
Healthy Eating at Home
Perhaps one of the most important facets of health and wellness is nutrition and your client’s dietary choices. You can strengthen your clients’ immunities with the right balance of healthy foods and strong nutrition.
Because all of us are spending extended amounts of time at home, it’s important to keep a watchful eye on our diets and to help clients stay focused during this stressful time. Here are some healthy meal recipes for at-home cooking.
Your trip to the grocery store can be still be a fruitful outing with healthiness in mind. Frozen fruits and vegetables are not only a healthy choice and chock-full of nutrients, but they also keep for a long time.
For the most nutrient-dense bang for your buck, consider getting either squash, lentils, or eggs. Another food that is full of protein and nutrient-dense is peanut butter. And although there is a lot of debate on the overall nutritional quality of peanut butter – experts alike can agree that peanut butter can be strategically used in any dietary plan to deliver a tasty, healthy addition.
Hydration and Sugar Facts
We’ve all heard the statement that too much of a good thing is usually not a good thing. When it comes to sugar, the sentiment seems simple: too much sugar is harmful for your health.
Case closed, right? Yes and no. Too much sugar is definitely a bad thing, but there is a lot of misinformation out there surrounding just how sugar affects the body. Let’s dive into some of the granular details and explore if sugar is really bad for you.
Fructose is one form of sugar that catches a lot of flak, but this criticism is often shortsighted! It’s naturally found in fruits and can be a healthy addition to your clients’ diet. There are instances where too much fructose can lead to health problems, but for most of us, fructose doesn’t pose a significant health risk.
Regarding hydration - some beverages are better than others. Water leads the pack for the healthiest choice, but smoothies and protein shakes also offer their own unique benefits. But be careful! Smoothies can add a lot of sugar intake to your diet. Sugar should be consumed in moderation as a good rule of overall health. A balanced diet is best, after all.
Keeping Calm During the Coronavirus
It’s no secret that exercising can calm the nerves and help decrease anxiety. This is an important aspect of your clients’ health to focus on as well.
Because close to 1 in 5 adult Americans suffer from anxiety, according to the ADAA, and probably even more in current situation, it’s important to keep your clients’ anxiety levels in mind.
During our period of social distancing, pressure and adversity can be overwhelming. Physical exercise has been continually linked to positive mental wellbeing, but there’s a law of diminishing returns. Be sure to create programs that balance mental and physical wellbeing.
It should also be stressed that sleep should still be a high priority for the wellbeing of your clients. So, much so that it can be worth it to minimize the intensity and frequency of your clients’ exercise regimen to ensure they are getting enough sleep.
Sleep improves cardiovascular function, muscle growth, and overall physical performance. Especially in these times, it makes sense to create programs that balance out exercise with wellness techniques and sleep.