So why is it so challenging for these professionals to find clients? I work with coaches all the time, and a large chunk of their time and energies is spent looking for individuals who

• Need their help
• Understand the value that they bring to the table
• Are willing to pay for their services

If I didn’t know better, I’d say these coaches were hacks who don’t know their stuff. After all, if you have an irresistible offer, you shouldn’t struggle to find customers.

Right? 

Wrong.

Acquiring new clients has always been a bit of a pickle for many coaches. But certain factors have made it even harder in recent times. 

In this blog, I’ll discuss the top three based on conversations I’ve had with coaches across numerous industries. 

By the end, I’ll also share simple but effective copywriting strategies you can use to circumvent the challenging factors and build your client list.

Top challenges

1. The market is flooded with new coaches

Who is a coach? 

Is it someone who uses their years of experience to guide people in a specific field? Or is it someone who enrolled in a coaching program, got a certificate, and changed their LinkedIn bio?

The answer is both, and that’s part of the problem.

Coaches who bring real value to the table find it harder to differentiate themselves and stand out. On a level, this almost doubles the difficulty of landing clients because you need to rethink the way you sell yourself and your experience. 

After all, how will people recognize your value if you can’t sell your expertise?

To be sure, new coaches aren’t second-grade in any way. In fact, some of the most insightful and supportive coaches I know are people who recently launched their businesses.

My point here is that differentiation is tough. You are now competing (and I use this phrase very loosely) with dozens of individuals who, on the surface, offer the same services as you do.

Without a unique strategy to break through the clutter and differentiate yourself, how will your ideal client tell you apart from other coaches?

2. Inflation has shrunk budgets

Gas prices are skyrocketing worldwide; supply chains are breaking down, and the costs of essential supplies keep finding new highs.

The result? 

Individuals and businesses are wary of how they spend. They need to know for certain that every dime spent on a service will produce a quantifiable improvement in one or more areas of their lives.

As a coach, that’s not a problem for you. You know what you offer and the results your clients can expect. But do they know that?

Because regardless of how helpful your coaching is, if your ideal clients don’t understand that, they won’t hire you. 

In the past, it was easier to communicate value. Heck, people sought out coaches because they knew what they didn’t know, and they understood that a coach could help them out.

But these days, businesses are struggling to stay open and business owners have to make tough decisions. The question on everyone’s minds suddenly becomes, will paying someone REALLY help me achieve this result?

3. There is more online clutter than ever

Ad blindness, a term that explains how we unconsciously ignore ads without receiving their message, affects all businesses.

We are bombarded with all kinds of messages daily, and tuning them out is the easiest way to cope. 

But you know, ad blindness doesn’t just apply to adverts in the traditional sense. Think about it; when was the last time you engaged with a post where someone was promoting their services? 

Friends and family don’t count.

The moment we see a message that remotely involves selling, we tend to ignore it unconsciously.

What does this have to do with landing coaching clients? 

Well, you as a coach also happen to be on the other side of this ad blindness. You need to promote your services, and unfortunately, people are likely to ignore your message unconsciously.

Unless you find a way to break through the clutter and share a captivating story/message, people will most likely ignore what you have to say.

Good news; Building trust still works

One way to circumvent all of these problems is a strategy that successful coaches have used for decades – building trust first.

If you already employ a relationship-led client acquisition strategy, this is good news for you. 

In the next section, I’ll suggest how you can make a few simple tweaks to your content strategy to attract better leads and communicate your value clearly, despite the road blocks I just described.

Switch from announcing what you do to starting conversations

If your social media posting strategy is to keep reminding people what you do and asking them to reach out to you, then you must have discovered one thing by now – that doesn’t work.

Ad blindness pretty much makes you invisible to your target audience. But you know what still works? Conversations.

In fact, all platforms, from Facebook to LinkedIn thrive on engagements. The more you ask thought-provoking questions that demand a response, the higher the number of people who’ll find your posts.

So, it’s time to switch from, “I’m a career coach who can help you succeed” to “Here are five myths about working with a career coach.”

Work your experience and specialization into your online presence

If you find yourself operating in a crowded speciality, a good idea is to contextualize your messages by sharing your experience. That way, you communicate what you bring to the table.

A great example is your LinkedIn bio. Instead of “executive coach,” you’ll find better results with something like, “I help business leaders break into the C-suite.” 

Another awesome approach is to share tips based on your experience. Think, “top five lessons I learned after 10 years of being a lifestyle coach.”

Share success stories that highlight the direct value of your coaching

People want proof that your coaching will lead to a quantifiable improvement in their lives. While you may not have the figures of a marketing consultant, what you have is (hopefully) a list of clients who have found success thanks to your input.

Did they switch careers, grow their revenue or even sleep better? 

Any improvements that your past clients made is proof that your coaching works. You already know it works, and your current clients know it too. You just need to share that information with your prospects.

The bottom line

Business owners have always had to adapt to the times, tweak their approach, and rethink their strategies; this is another one of those periods.

And the information from this blog may be just what you need to get started.

The post Why is it tougher to land coaching clients in 2022? first appeared on Freelance Matthew.

You see, I’ve never tried it and never wanted to. It always felt slow-paced for me; I prefer to match the beat of my day. 

But then I had a chat with Brian DeCastro that changed my mind. Up until that moment, I’d been having trouble maximizing my day. I was easily distracted and found it difficult to transition from one task to another. 

Brian suggested meditation as a way to help boost my productivity. And since he swore it would help me get more work done, I was on board! 

The plan was simple: 10 days of consecutive meditation. I am currently on day 25 and I don’t plan to stop. 

If you don’t meditate, I’m sure my experience will change your mind. My experience boils down to four major benefits and I’d like to share them with you.

1. It’s quieter in my brain

I found that there’s less noise bouncing around between my ears, especially immediately after a session, and I’m not in a hurry to get to the next task of the day. I still move things along, but there’s a lot more mindfulness involved.

While meditating, I also tend to pay attention to my surroundings and notice sounds and smells I didn’t observe before. If you meditate often, this probably isn’t news for you. But for me, it was a very big deal. It meant I could actually be more present in the now.

I also became more comfortable in silence where before, I’d put on music, scroll through social media, or do anything else just to keep my brain noisy.

2. More perspective on what really matters

During meditation, it’s almost like everything slowed down. It was annoying at first because you can set a timer for 15 minutes and it seems to go on for an hour. The plus side of that is, your mind really has time to explore. 

Thoughts come and go and as I pull my mind back to concentrating, everything becomes clearer. Suddenly, I’m able to differentiate between important tasks and “busy work” which is great because, 80% of the time, busy work is how I get burned out.  

Beyond work, I’m also suddenly grateful for my relationships and I value the good things in my life. It’s like when you come out of that prolonged “mind prison,” you can see the big picture better. 

3. Increased productivity 

Boosting my productivity was the whole reason I took on the 10-day meditation challenge, and boy did I get it. One of my biggest challenges was that it took me up to 30 minutes to get between one task and the next, especially if the previous task was a video chat. 

I’d scroll through Reddit, binge YouTube shorts,  and do everything except what I needed to do. I found that it was difficult to slow down and actually focus. Meditation helped me change that.

A short 10-minute session would have me calm, collected, and prepared to hop on to the next task. I also had a lot of perspective and could easily decide which tasks were worth my time.

4. A huge sense of achievement

At the end of the 10-days, I had that feeling you get after you’ve completed a challenge. I’m sure you’ve felt it too; you get it whether you’ve just finished writing your first book or running your first 5K run. 

Brian has a short congratulatory video at the end of the 10 days that really heightened my sense of achievement. I walked away feeling like a better, more conscious version of myself.

For a guy who wasn’t used to meditating, all of this was a big deal for me. It could be a big deal for you too. As you can see, this short challenge can do a lot for you. Plus, there are daily check-ins so Brian pretty much holds your hand through the whole thing.

He also has other challenges that can really help you improve the way you live life. If you’re interested in optimizing any aspect of your life, reach out to Brian DeCastro. You could be 10-days away from a turning point.

The post How I found clarity through a 10-day meditation challenge first appeared on Freelance Matthew.

That’s when I realized that there are so many subtle differences between the various brands of energy drinks. I then went down a rabbit hole that culminated in me writing this post.

Here are the questions I wanted to answer: If they have all these ingredients, what exactly does an energy drink do to your body (I wasn’t satisfied with “give you energy”)? Which ingredients are harmful? How much should you drink?

After reading this blog post, you too will know the answer to these questions, and maybe lecture the cashier at the grocery store on why they should develop a system for sorting the drinks.

Caffeine 

Caffeine, the primary ingredient in most energy drinks, interacts with your body in multiple ways. You’re probably familiar with it already, as most people enjoy a daily dose in their cup of coffee. But what exactly does caffeine do after it enters your bloodstream??

Stimulates CNS activity

Caffeine is a stimulant and it primarily increases the activity in your Central Nervous System (CNS.) That’s why you feel ready to tackle the day after a cup of coffee. Caffeine also increases the production of hormones like cortisol and adrenaline in the body.

Cortisol increases your body’s stress tolerance. Adrenaline, on the other hand, prepares your body for exertion by increasing blood pressure and breathing rate. 

In essence, taking caffeine makes you more alert, responsive, and focused. 

Blocks adenosine receptors

Caffeine also works by blocking adenosine receptors in your brain. These help your body slow down. They are largely responsible for the tired lag most people feel in the afternoons. These receptors slow down the heart rate, blood pressure, and even muscle action.

Caffeine is the life of the party. It wants to speed things up, and so, it blocks these receptors. This is why you suddenly feel energetic after drinking a can of Monster Energy. Caffeine is also why most people take decaf coffee at night.

How much caffeine is in energy drinks?

The average energy drink has about 32 mg of caffeine per 100 ml. To put that in perspective, an average cup of coffee has 95 mg of caffeine. So a can of Monster Energy (450 ml per can) gives you about 128 mg of caffeine. Brands like Red Bull sell smaller cans (250 ml) so the caffeine dose is only about 80 mg.

Caffeine Informer has an exhaustive database of energy drinks and their caffeine content.

Sugar

Sugar is a form of carbohydrates, and it’s broken down into glucose that your muscles use to function. When you feel tired, there’s low glucose in your bloodstream. Energy drinks introduce enough glucose to jumpstart your system and get you moving again.

The amount of glucose in a drink is often measured in KiloJoules. Monster Energy delivers 201 KiloJoules (KJ) of energy per 100 ml. Most energy drinks contain between 195 and 250 KJ per 100 ml. The higher the KJ, the more energy you’ll get. 

Taurine

Have you ever noticed that most energy drinks have a similar taste? You have taurine to thank for that. It is an organic compound with a strong acidic taste that pretty much overpowers most other ingredients in the drink.

But don’t worry, it’s good for you. Some studies have shown that Taurine increases mental and athletic performance. It has also been linked to improved athletic performance. 

What’s interesting is that the compound is present in common foods like milk, eggs, and fish. However, these contain a small amount of Taurine (about 50 mg), which is tiny compared to the 1000 mg often included in energy drinks.  

Taurine is well tolerated by most people and has been tested as a treatment for congestive heart failure and hepatitis. 

B Vitamins

Look at the label of any energy drink and you’ll most likely find B vitamins among the list of ingredients. But are the quantities sufficient to do anything? We’ll get into that a little later.

There are generally three types of B vitamins included in energy drinks – Niacin (vitamin B3), Vitamin B6 (Pyridoxine), and Vitamin B12 (Cobalamin)

Niacin

Niacin is an important part of energy production in the body. It converts carbohydrates into usable energy. It can also open up capillaries and increase blood flow near the skin.

Vitamin B6

Vitamin B6 is critical to amino acid production and photosynthesis. Basically, it’s impossible to build or repair muscle without Vitamin B6. It also increases the blood’s oxygen-carrying capacity and improves immune system health.

Vitamin B12

This vitamin is important in the development of new red blood cells and nerve cells.

Here’s something that really bugs me. While most brands claim to have B Vitamins, the quantities are abysmal. For example, Monster energy contains 11 micrograms of Vitamin B12 per can (183% of the daily recommended amount), an impressive amount. 

A lesser-known energy drink called fearless, on the other hand, only contains 1.5 micrograms per can. Basically, the ingredient is only there for show.

As we’ve seen, caffeine, sugar, and Taurine are sufficient to give you the kick you’re looking for so it’s not like these other drinks are ineffective. They just use the ingredients to give the appearance of more value. 

Ginseng

Ginseng improves stamina, memory, and concentration. Some studies have also linked it to improved immune function and reduced aging. Ginseng is classified as a nootropic (Brain boosting drug) which is why it’s often sold as a stand-alone supplement.

Only a few energy drinks contain Ginseng. One of them, Monster Energy, contains about 82 mg per 100ml, or 369 mg per can. 

All energy drinks aren’t made the same

At this point, you’re getting an idea of why energy drinks prices are so variable. One of the biggest reasons is that they don’t all have the same ingredients. Take Ginseng for example. Most drinks don’t contain it, which is why the ones that do plaster it in front of the can’s branding and drive up their prices. 

Unfortunately, that doesn’t mean they contain sufficient quantities either.

Even though the evidence is questionable, WebMD suggests you may need up to 3 grams of Ginseng daily for 8 weeks for any appreciable results. So how many cans of Monster Energy is that? I’ll let you do the math.

Many brands rely on marketing to push energy drinks that are basically sugar and caffeine. Other ingredients like B vitamins, Taurine, and Ginseng are present in negligible amounts. Unfortunately, most people don’t notice since caffeine provides a big enough kick.

Key takeaway

I love energy drinks because they can give you an extra boost of energy when you need it most. But are you overpaying for basically the same drink with a different label? 

Hopefully, you’ve learned enough in this article to answer this question and make the most economically savvy purchase possible. If you need more information on energy drinks and caffeine, visit Caffeine Informer

Read: Are you feeling lazy or just burnt out?

The post Which energy drinks are actually overpriced? first appeared on Freelance Matthew.

This guide is designed to help you get that messaging right. To do this, I’ll walk you through some of the reasons why you need email marketing, and share 5 tips you can use to get instant results. 

If you stick around till the end, I’ll also show you three ways to get even more bang for your buck with email marketing. 

Why you need email marketing

Marketers rely on email marketing to engage their audience, generate sales, and serve their industry better. As a healthcare provider, you’re in a unique position to enjoy these benefits and more. 

Engage your patients

Industry findings suggest that healthcare emails have an open rate of 23% and a click-through rate of 3.6% which shows that patients are actually eager to hear from their healthcare providers. Use this to your advantage by providing regular updates on their preferences.

These will generate engagement that keeps your business in mind so when your readers eventually need healthcare, they know who to visit. 

Be the source for up-to-date information

You are also one of the most trusted sources for medically accurate information, and by interacting with you, customers acknowledge this. It would be a waste not to meet their expectations.

A marketing campaign allows you to inform them of critical health information that’s relevant to their wellbeing. You can also provide updates on current events like the pandemic, flu season, or similar occurrences.

Filling a role like this helps build trust between your brand and your customers.

Sell your products

Every time you launch a new offer, you can generate instant sales from your email list. You can also use your readers’ preferences to personalize their recommendations so you only promote offers that they are likely to buy.

For every 1 dollar you spend on email marketing, you can expect to make 42 dollars back, according to constant contact. Those are pretty impressive numbers.

The best tips to get you started

Now that we’re clear on the benefits, it’s also important to understand the best ways to achieve them. Here are five strategies that can help you generate awesome results.

1. Automated welcome emails

Welcome emails are your first contact with new subscribers and they set the tone for the rest of your relationship. Set them up to trigger immediately someone fills your online form or provides their details in one of your clinics.

The welcome email is also a great way to define expectations and let readers know what they stand to enjoy. Some providers even add bonus benefits like a discount coupon, highly sought after PDF, or a free online consultation.

It’s also a good idea to identify your reader’s preferences by asking them to sign up for specific newsletters. (More on this in the next section.)

2. Current health news and healthcare tips

You’ll get a better open rate when you provide information that people actually expect from you. As a healthcare provider, this will be in the form of medical news in the area, or the world as a whole. 

Talk about ongoing subjects like the pandemic, or specific healthcare tips like recent studies on cancer prevention diets.

Another great idea is to share specific tips with your audience, based on your professional experience. If you have a blog, you can share snippets of popular articles in your newsletter with links back to the original post.

Even though these emails aren’t primarily to generate sales, they provide value and keep your readers interested and engaged.

3. Your community activities

Many healthcare providers partake in community outreach programs, launch awareness campaigns, and even offer vaccinations. If you have any of these events coming up, emails are a quick and effective way to spread the word.

People in the area can join in and help you give back to the community. Individuals who can’t join will know about your activities and may develop a deeper sense of loyalty to your business.

4. Product promotions and discounts

This is where you really rake in those email marketing dollars. Everyone loves promos, and more than 7 in 10 people will respond to your promotions (Marketo). The promos can be on anything, depending on the service you offer. If you’re a dental service, offer a discount on teeth whitening. 

You can also promote products and services without discounts if they are relevant to the readers. As a trusted source, people will be more likely to consider your offer and click through to the purchase page.

5. Client testimonials

Testimonials and case studies are some of the best forms of social proof out there. They are particularly valuable for your business when a lot of your audience is still on the fence about what your offer can do for them.

Testimonials, written correctly, are unbiased and non-salesy. They present the information in a neutral tone, a little like relaying the news. In this way, they can convert leads and generate sales for your business.

Extra tips

If you’re looking to get even more out of your email campaigns, try these three tips.

Use a custom-designed template

A beautiful template makes your emails easier and more pleasant to read. Here are some amazing templates from healthcare providers that will stand out in any inbox.

You can find templates like this and many more on sites like Formget. The best part is that you can change most elements to suit your brand identity and core message.

Try A/B testing

A/B testing is also known as split testing and it’s an experimental process where you send variations of the same email to different groups within your overall email list. The email can vary in content, overall layout, heading, or product recommendation.

The purpose of A/B testing is to see which emails perform better so you can send more of those. The findings can help you maximize your open rates and subsequently get more value from your email campaigns.

Create tailored newsletters

This takes a bit of work, but it really pays off in the long run. If you have a large or growing audience, you can create tailored newsletters for specific interests. For example, newsletters for people with kids, people interested in losing weight, or elderly patients with specific health needs.

These tailored emails will give your readers a wider range of options, making them more likely to stay subscribed. It also helps when you’re trying to sell products because you can narrow down the recommendations and get a better response.

The post 5 Effective Email Marketing Tips for Healthcare Providers first appeared on Freelance Matthew.

Gum disease, gum infection, periodontal disease, is a gum infection where the soft tissues around the teeth are inflamed and damaged. In advanced cases, there may also be the destruction of the bones that support the teeth.

Gum disease has many contributing factors, but it comes about as a gradual build-up of bacteria in the mouth, and poor dental hygiene. If unaddressed, the disease can cause severe pain, as well as loose teeth.

What are the stages of gum disease?

Gum disease is separated into four stages based on the advancement, symptoms, and reversibility. 

Stage 1: Gingivitis

Gingivitis is the only reversible stage of gum disease because the bacteria hasn’t attacked the bones supporting the teeth yet. It is caused by plaque buildup around the teeth, and because the symptoms are mostly painless, there’s a good chance that your dentist will catch it.

Symptoms that manifest at this stage include bad breath, swelling and redness in the gums, and bleeding while flossing or brushing.

Stage 2: Slight periodontal disease

While it’s not reversible, slight periodontal disease is manageable. The bacterial infection at this stage has reached the bone, causing destruction and bone loss. Your dentist will most likely recommend more aggressive measures than simple oral hygiene. 

Symptoms of stage 2 include bleeding during brushing or flossing, bad breath, and probing depths up to 5 mm (this will be confirmed by your dentist).

Stage 3: Moderate periodontal disease

In this stage, you’ll experience more severe symptoms with a greater probing depth of up to 7 mm. Pockets this deep allow bacteria to attack the bones and possibly find their way to your bloodstream. 

As with slight periodontal disease, oral hygiene won’t cut it. Instead, your dentist will likely perform scaling and root planing. These will remove bacteria deposits in your gums and help manage the disease.

Stage 4: Advanced periodontal disease

Individuals with stage 4 periodontal disease have up to a 90% chance of bone loss. The good news is that symptoms like pain and bleeding are evident before this stage, giving your dentist time to act and recommend the appropriate treatment.

Some of the advanced symptoms include redness, gum swelling with oozing pus, pain while chewing, and sensitivity to cold. Treatment of advanced periodontal disease usually includes surgery or periodontal laser therapy to handle the bacteria pockets. 

Who is at risk of getting periodontitis?

Besides poor dental health, individuals who fall in one or more of these categories are prone to developing gum disease.

• Smoking (cigarettes, marijuana, or vaping)
• Vitamin C deficiency
• Use of certain medications like antacids and decongestants
• Hormonal changes during pregnancy and menopause
• Genetics

How can you prevent periodontal disease?

Like many conditions, prevention is often the best solution. Developing and adopting a healthy oral routine including the following is the best measure. 

• Brushing twice daily
• Flossing at least once a day
• Using fluoride toothpaste
• Visiting the dentist at least twice a year

If you’re over 65 years, your dentist may recommend more frequent visits.

Read: 10 reasons why evryone should run a 10k

The post Understanding gum disease in the elderly first appeared on Freelance Matthew.

In this interview, Jenn talks extensively about her journey, including all the obstacles she’s had to overcome to get where she is right now. If you’re a new CPT, her story contains a ton of helpful info that you can use to build your own practice and eventually become independent.

If you already have a practice but you’re looking to scale up, you can also take lessons from what Jenn has accomplished so far and hopefully, find your own way. 

When did you first realize that you wanted to be a personal trainer?

I think it was a blend between what I had a lot of experience in, what I was good at, and what I loved to do. As a kid, I was always involved with sports and it was a huge passion of mine. I played basketball and baseball in high school and I was very close with the coaches in my school. 

When I graduated, one of the coaches asked if I wanted to help coach some of the high school students, which I loved. So while I was going to college, I was already doing many of the things I do now, which are coaching, teaching people how to move, become faster, and things like that.

The coach also put me in charge of writing the workout program which turned out to be a great experience. I loved it so much that I eventually changed my major in college and focused on Exercise science. 

So that means finding your first training clients came easy for you?

Yeah, I was very lucky because of that background. I also got a personal training certification while I was in college which allowed me to train clients in between classes. There was a really nice facility in college which helped.

I also networked with other people in that space and was able to go to work with a big box gym immediately after college. One thing I enjoyed was that the gym fed me clients. There was some selling involved, but it’s not as daunting as being on your own. You also get to network with other CPTs which is nice. I was at the gym for about nine years and during that time, I really developed a database of clients.

At what point did you decide to leave the gym and strike out on your own?

Well, it was a process, but it began when a colleague left to open up her own gym and asked me to come over. She had some space that she needed to rent out. I thought about it and realized it might be a great opportunity to go. 

Some clients decided to come with me, which was really helpful. I also picked up some other clients over the year I spent there.

I later encountered the space I am now in, which is a Crossfit gym. I attended some of the CrossFit classes and eventually, they asked me to coach some classes. Long story short, I now have the space to myself and I rent it out to other trainers. 

So is it right to say you left the bigger gym because you found a better opportunity?

Well yes, but also because the environment didn’t fully agree with me. There are a lot of restrictions and rules we have to follow. Sometimes, they would even dictate your training style which can get sort of annoying. I’m quite independent and some of the standards were just downright ridiculous. 

Sounds like the transitions from the gym was very easy

It seems like that now in hindsight, but it was very nerve-racking in the beginning. With each of the transitions I made, I had no idea if it was going to work or whether I would get clients.

Thankfully, I was able to get enough clients to cover my costs and make a successful business out of the bold steps. Another benefit of this current space is, my building is attached to a chiropractor’s office and we’ve developed a relationship where we feed each other clients. 

I know you mentioned that some of your clients followed you from the big box gym. But what about the other ones, how did you get them?

Getting clients is definitely the hardest part of being a CPT. I would say networking and referrals are the two biggest strategies that worked for me.

Many of my clients are referred to by other people I’ve worked with. For example, I trained a woman who brought her mother because she saw progress, and then her mother brought in a friend.

I also created a relationship with the chiropractor whose office is attached to my gym space, which really helps. Now I’m at a point where I’m fully booked and can’t take on any more clients.

Many trainers have gotten a steady influx of clients from social media but you haven’t mentioned that so far. How come?

I think I’m a bit of a unicorn in this regard. I don’t like social media one bit. In fact, I own a Hotmail account. One of the other trainers that I manage my current space with runs our Facebook page. And we basically set it up because it would be awkward not to have any online presence whatsoever.

I know that social media is invaluable for CPTs especially when they’re trying to get clients. I’ve just been lucky to get a full booking with referrals and collaborations alone.

What was the biggest concern you had when you were setting out to establish your own practice?

The biggest fear for me was having enough clients. Life is dynamic and people go through stuff all the time and they might not always be able to maintain the schedule. 

Having your livelihood solely depend on other people is very scary and it almost never goes away, which is quite unsettling. 

So what approach has worked best for you when maintaining your client base?

I think you have to be passionate about the work because it’s difficult to keep that steady income, at least when you’re practicing full-time. You just have to stay persistent about helping people stay healthy, get in better shape, and basically achieve any goal they might have.

Your passion will also reflect well with your clientele. Because when they see that you’re very passionate about what you do, they are more likely to stick with you.

What was the one thing you were afraid of that turned out to be a breeze when setting out on your own?

Networking. I’m an introvert and I value being alone. So in the beginning, I wasn’t sure if I had the personality to network with other people and relate with my clients in a way they would enjoy. 

But it turned out to be not a big deal. I’ve had hundreds of clients and the relationships went on pretty well. I guess meeting so many people also helped me overcome the fear.

And the personal connection is a pretty important tool because I’ve found that listening to your clients can make a huge impact on their overall progress. A lot of time, the training is almost a therapy session where you have to help them overcome some of those mental roadblocks they have.

So being someone that they can converse with and talk to really helps you in your practice.

How do you deal with slow periods like summer where some clients don’t book your services?

I think you just have to be prepared and financially savvy enough to deal with those drought periods where up to 5 clients will be out of commission because they are on vacation or saving for a vacation.

It’s difficult to find a client to replace another one right off the street; it’s just not realistic. I believe you just have to be financially smart enough to deal with the drought periods.

How do you handle taking time off and vacations?

That’s why networking with other personal trainers was so important for me. Because we need time off too – we can’t exactly work year-round- but you don’t want to leave your clients hanging because many people won’t work out without that structure. 

What I do is strike a deal with other trainers and they handle my clients while I’m on vacation. That keeps them accountable and on task and it helps me because I know my clients are in good hands.

I’ve heard a lot about some CPTs stealing clients from other trainers. Aren’t you afraid of losing your clients like that? 

Yeah, that does happen often and it can be tricky to navigate. The good thing is, I only have a handful of trainers – about 2 or 3 – that I can call friends, and that I trust to take care of my clients without poaching them. 

I’m also lucky because, in my community, you’ll be blacklisted if you ever do that. No one will network with you, gyms won’t hire you, and you’re basically out. Poaching clients is a cardinal sin and a great way to ruin your career in my community.

You’ve obviously had a very exciting career so far. What advice would you give to new CPTs who are just starting?

I think even though big box gyms aren’t ideal to stay in long term, they can be very helpful especially when you’re just starting your career. Working at a big box gym really exposes you to a lot of things you need as a personal trainer. You get fed clients and you can connect with other trainers and see what’s what.

Eventually, you can strike out on your own and hopefully, some of your clients will come along. So there’s really a lot of benefit in working at a big box gym.

It would have been impossible for me just to start out by opening up a space and trying to get my own clients. But then, I’m not a social media person so if you’re inclined in that way, it’s possible. But I strongly advise getting some experience and networking skills in a big box gym first.

Read: 6 effective strategies to land new clients on the gym flloor

The post How to run a successful Personal Trainer Practice – Jenn Morelock’s story first appeared on Freelance Matthew.

In today’s fast-paced world, it’s important to understand burnout and its signs so you know when to take a beat and care for yourself. 

What is burnout

According to Helpguide.org, burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you become overwhelmed and are unable to keep up with your current work pace. 

Laziness, on the other hand, is a perpetual lack of desire to invest physical or mental energy in a project or activity.

In both states, you’re unable to exert yourself. The difference is, lazy people have the energy but are unwilling to use it. When you’re burnt out, you can’t find the strength to do anything.

The five stages of burnout

Burnout is a gradual process that begins with mild exertion and snowballs into perpetual and inescapable stress.

A study by Winona State University identified five distinct stages of burnout and their cardinal signs. Here they are.

Stage 1: The honeymoon phase

In the honeymoon phase, you’ve just taken on a new and exciting project. You experience high job satisfaction as you pour in energy and creativity. You’ll also experience predictable work stresses that while they get your attention, don’t affect your productivity.

Everyone experiences the honeymoon phase and experts believe that you can remain here indefinitely with the right coping and self-care measures.

Stage 2: Stress onset

In stage 2, you’ll begin to realize that some days are more difficult than others. You enjoy your work but productivity and output fluctuate. Common symptoms of this phase include anxiety, fatigue, irritability, and lack of social interaction. Many people recognize a need to rest and practise self-care by stage 2.

Stage 3: Chronic stress

If unchecked, stress compounds, and in stage 3, you experience it frequently. Every other day becomes a struggle as your excitement is replaced with indifference, and maybe even displeasure.

In stage 3, you’ll also experience more intense symptoms than stage 2, including anger and aggression, absence of hobbies, persistent lack of motivation, and missed deadlines at work.

Stage 4: Burnout

By stage 4, the symptoms become impossible to ignore as regular coping mechanisms fail. Some of the common symptoms here include obsessing over problems at work, desire to run away from your life, and an overall negative life outlook.

Everyone has unique tolerance levels so it may take you weeks or years of continual work to reach stage 4.

Stage 5: Habitual burnout

The final stage is habitual burnout where you’ve been experiencing these symptoms so long that they’ve become a part of your life. People in this stage are likely coping with an ongoing physical or emotional problem.

The symptoms of habitual burnout are chronic mental, physical and emotional fatigue, as well as, a combination of everything seen in the other stages.

How do you deal with burnout?

If you’ve found yourself progressing along this spectrum for some time, you’re probably burnt out, not lazy. 

According to the Winona State Study, the most important thing is to practise self-care as a primary preventive measure. Self-care means different things to people so it’s important to find what works best for you.

According to Psychology Today, some of the best self-care tips include 

• Adequate sleep
• Paying attention to your gut health
• Regular exercise 
• Knowing when to say no
• Taking time to go outside

Visit Psychology Today to learn more about how to create an effective self-care routine.

The post Are you feeling lazy or just burnt out? first appeared on Freelance Matthew.

These unbelievable offers are everywhere and even though some are obviously frauds, others can be difficult to see through. I find them particularly annoying because they prey on people’s genuine eagerness to get healthy.

In the article, I’ll be defining what I believe qualifies as a fitness scam and how you can identify one. I’ll also talk about the most common – and annoying – scams just so you know what to look for. 

Ready? Awesome. Let’s go!

What is a fitness scam?

According to dictionary.com, “a scam is a deceptive trick used to cheat someone out of something, especially money.”

So if you ask me, I’d say a fitness scam is a fitness product (supplement, machine) or service that promises you unrealistic or unachievable results.

My favorite example of a scam is the concept of slimming supplements. While some products have been shown to have mild fat-burning effects, most of them don’t work. 

There are also less obvious schemes like “simple exercises” that can help you build muscle faster than anyone thought possible. With these, you’ll usually get some results. But it won’t be anything as advertised.

The claims are very ridiculous too, like the picture below.

Why are fitness scams so popular?

There’s an entire industry around fitness scams and figures by the Global Wellness Institute show that Americans spent $264.6 billion on fitness products and services in 2018. That’s more than any other country in the world, which is interesting because roughly 32% of the population was considered obese at that time.

Clearly, the products didn’t do jack.

There are many reasons why these ineffective products are so popular, but I believe it all comes down to ignorance and greed.

Ignorance

As someone who has a degree in physical therapy and has helped several people lose weight and gain muscle, I can tell you that physical fitness is very simple.

In fact, it is so simple that our minds can’t believe it. As humans, we tend to associate the most desirable goals with complexity. 

And for the most part, it’s true. Becoming wealthy requires a lot of discipline and hard work. So does maintaining a healthy relationship or raising children.

Asa result, it may be difficult to believe that getting in shape could be as simple as eating right and exercising. But it is.

Organizations that promote these schemes know how we react to overly simple things, so they try to add some complexity to get our attention.

I don’t think some added complexity is harmful in itself. As a copywriter, I often use reframing and technical jargon to sell. 

But when you combine this with greed, you start to get some nasty results.

Greed

I think it started when some marketers moved to the dark side and started promising unrealistic results. And because people expect – and have experienced – difficulty with achieving their health goals, they jump at these remarkable opportunities.

It’s just like with guru courses that promise to transform your business and make you a regular six-figure income. You just believe it because you wish it were true.

So as these “black hat” marketers start to make ridiculous sales (remember the annual $264.6 billion), honest vendors feel compelled to follow the same route to stay in business. 

After all, what works and what sells aren’t necessarily the same thing, and every business owner wants to make money.

In the end, you have multiple miracle products promising you remarkable results that they can’t deliver.

Here’s how the human body works

Before we get into the most popular scams around, let’s talk a little about how the body works.

Understanding this makes it easier to see through the BS and tell the realistic products from snake oil.

How the body burns fat

To burn fat, you need to be in a caloric deficit – a state where you’re burning up more calories than you consume.

The average human burns about 1800 calories every day from regular activities. If you work at a desk all day, you may burn less. And if your job requires a ton of mobility, you’ll burn more.

So to lose weight, you need to eat roughly less than 1800 calories daily. 

Goodto.com has a ton of information on calorie burning, including which activities burn the most calories, and how you can calculate your daily requirement. You can also check out calories.info for caloric information on common foods.

Sidenote

Genetics come into play here, and some sources like this piece by Insider have shown that some people will never be thin, regardless of what they eat. 

However, it’s important to know that the difference isn’t as significant as you may first think. People aren’t generically destined to be obese; they’re just more likely to be bigger than others.

Gaining muscle

Building muscle requires a combination of a high-protein diet and progressive overload. Muscles are made of protein, and the more protein you eat, the more building blocks you’re providing for your body.

Protein also helps your muscles recover faster, and can even help with muscle soreness.

Progressive overload is just as the name sounds – you’re giving your muscles more and more to do. When trying to build muscle, this means you’re lifting progressively heavier weights in your exercises. Depending on your goals, you could also be increasing the number of reps you do.

Healthline has a ton more information about progressive overload.

What about six-pack abs?

Photo by DreamLens Production from Pexels

If a six-pack is the reason you’ve recently started going to the gym, I have some good news for you: everyone already has a six-pack.

The ‘six-pack’ muscle definition is formed by the rectus abdominal muscles – something that all humans have. Many people just can’t see their six-packs because it’s buried under abdominal fat.

That’s why the most effective way to get a six-pack is to get into a caloric deficit and burn fat. Sit-ups and crunches can make the muscles more defined, but you won’t see it without losing some belly fat.

Other health/fitness goals

Losing fat and gaining muscle are obviously very broad strokes, and they may not apply to you. For example, you may be more interested in improving your mobility, strengthening your core muscles, or improving your posture.

However, I covered these broad categories because they are the crux of most fitness scams. Plus, once you understand how to achieve these goals, you’re more equipped to sniff out bogus claims.

4 of the most popular fitness scams on the internet 

Now that we’re past that, let’s jump into some of the most popular fitness cams. You might have even found an ad for one or two of these online.

Miracle products and machines

Miracle products include things like fat-burning pressing irons or a full body massager that helps you passively burn fat. 

Since we’ve discussed how fat burning works, you already understand why products like these are a scam. They don’t put you in any caloric deficit. About the only benefit you get is the tactile stimulation on your skin, and maybe a placebo effect.

And because some of these products don’t cause harm, they get FDA approval quite easily.

There are some products in this category that are partially effective. An example is a core blaster machine that focuses on your abs and is supposed to give you a six-pack in no time. 

While the machine helps you work your abs, they don’t tell you about the relationship between belly fat and a six-pack. That’s what makes it scammy, or at least dishonest.

Rapid transformation supplements

I find these most annoying because of the dishonest marketing strategies. They manufacture social proof from thin air and use photoshopped before/after pictures to sucker people.

Basically, any supplement, tea, powder, or oil that promises to help you burn fat passively falls in this category.

Some slimming teas are even toxic to your health, as reported in Medical News Today. They contain laxatives, diuretics, and other compounds in excess amounts. Some side effects will include muscle cramps, cardiac arrhythmias, and reduced levels of potassium.

Waist trainers

Wait strainers are a category of products that look like they work, and that’s why they sell so well! 

When you strap on a waist trainer your waist immediately shrinks, so, boom, instant results. But all that goes away once you take it off. Some vendors promise that the longer you keep it on, the more your tummy actually shrinks, which is just nonsense.

Some waist trainers also have a vibratory function and the claim is that the vibrations help you burn fat.

They do not.

Celeb diet/fitness plans

I’m a sucker for these myself because I want to know what kinds of workout celebrities are doing. I’d like to work out like a rock for a month just to see how wrecked I feel. And I imagine it’s the same for many people.

The problem comes when these workouts are branded as the ultimate. You see headlines like “do Chris Hemsworth’s workout to get arms like Thor” or follow Emily Blunt’s 30-day diet to achieve her physique.”

Diet and exercise works but the results aren’t instant. The body needs time to respond and present the gains you’re looking for. But you won’t get Thor-arms with a 6-week workout.

Another thing they don’t tell you is that the results are a combination of many things – diet and workout are just one of them. There’s also sleep, supplements, and the fact that celebrities can hire qualified people to personalize everything.

You can’t get the same results if you don’t have the same resources.

So what works?

I’m sorry if I’ve burst your bubble just a little. But at least you know what actually works, and can invest your time and money wisely.

One reason people fall into these schemes, which I didn’t quite mention earlier, is the associated difficulty. I know firsthand how hard it is to start and maintain a diet or exercise routine. 

If you’re having trouble with consistency, here are 3 tips that may help.

Hire a personal trainer

You can hire a personal trainer to keep you accountable. She can guide you through the process, offer moral support, and even give you tailored advice.

Be sure to read this before you hire a personal trainer.

Get a workout buddy

A gym/workout buddy system is another great way to maintain consistency. Having another person walk the path helps you stay motivated and work harder. A buddy also encourages you to be more adventurous because you have a trusty spotter all the time.

Join an online forum

If these two options aren’t cutting it, try joining an online forum. They are particularly useful for support. Many forums allow you to share progress pics, diet and workout plans and even offer free advice. 

Here are some great fitness forums you should consider:

• Reddit: r/Fitness
• Bodybuilding.com: Fitness forum
• MyFitnessPal.com: Fitness and Exercise

The post Here are the most common fitness scams and how to avoid them first appeared on Freelance Matthew.

I know the feeling all too well. I also know that people tend to jump feet first and make a bunch of mistakes right off the bat. The same thing tends to happen with people who are getting back to exercising after a long break.

Think of this blog post as a short guide to help you get into the groove of an exercise routine without hurting yourself or losing motivation. Here are 6 things you should do before and immediately after you start working out.

Define your goals

The first thing I always advise is that people should identify their goals. Keeping your goals at the top of your mind makes it easier to stick to your commitment without losing motivation.

You may just be working out to support a friend, or looking to get a summer body. Whatever your goals are, defining them ensures that you begin your journey the right way.

As you’ll see, defining your goals will also help you find the best workout routines. If you’re looking to become more athletic, you’ll need different exercises than someone looking to gain muscle bulk.

Even if your goals are as simple as passing the time, getting that clarity will help you pass time more effectively. 

Get a routine

The next logical step is to develop or research some kind of routine. You don’t want to walk into the gym and do whatever looks good.

Sticking to a workout plan makes you more likely to achieve your goals. Without some sort of guide, you’re very likely to ignore some parts of your fitness and stick to only a few exercises. Unfortunately, that only hurts your fitness journey.

You don’t have to hire a personal trainer to get the best routines either. Apps like Freeletics and Gymshark Training have great routines tailored to various goals, and they can help you achieve amazing results.

If you love running, consider getting an app like Runkeeper. It can help you prepare for races, become faster, or just develop a running habit.

Whatever you do, be sure to get some kind of structure for your training and stick with it.

[bctt tweet=”When you first start working out, it’s important to get a routine either through a personal trainer or any one of many free apps. If you don’t, it will take much longer for you to achieve your goals.”]

Ease into it

This is very tempting for people who have worked out in the past. You assume that you can jump back in and pick up where you left off.

But as most people realize, the body doesn’t work that way. The cardiopulmonary endurance or physical strength you’ve built in the past is gone. If you don’t take it easy with your first few sessions, you’re very likely to hurt yourself.

You may also be sore for days, robbing yourself of the motivation or strength to continue with the regime.

That’s why you have to resist the temptation to do everything on your first day, regardless of how strong the urge may be.

More isn’t always better

Spending more time in the gym doesn’t make you stronger, more flexible, or more durable. On the contrary, overtraining can actually slow your progress or render your workout completely ineffective.

Some studies have even shown that overtraining can have a negative effect on health, making you sicker instead of healthier. 

Verywellfit has a very detailed post on the optimal duration for various kinds of exercise. I recommend you check it out if you’re designing your own exercise regime. If you’re using any of the apps I recommended earlier, they will usually have time recommendations for you.

As a rule of thumb, if you’re spending as much time resting as you are exercising, it may be time to pack it up and go home.

[bctt tweet=”More time in the gym doesn’t always equal better gains. On the contrary, overtraining can actually slow your progress or render your workout completely ineffective.”]

Gear does make a difference

Sometimes, we make excuses for why we can’t get started on our goals. One excuse I hear quite often is, I don’t have the right shoes or clothes.

That’s why I always encourage people to work out with whatever gear they have, just so they can get started. But once you get into the groove, the perfect gear can make all the difference. 

Running shoes are lighter, more comfortable, and believe it or not, will help you get faster times. A sports bra gives you extra support, especially with high-impact activities. A tank top will give guys more mobility, good ventilation, and may even give you a confidence boost.

Plus, there’s something about buying a brand new phone holder for running or a Fitbit that feels great. It’s like health shopping!

Keep showing up

[bctt tweet=”Staying consistent with your exercises helps you build a habit. Once formed, you’re more likely to stay the course until you achieve your goals.”]

Most personal trainers will tell you that the one thing keeping clients from achieving their goals is consistency. The very definition of exercise is a structured and repetitive activity that’s aimed at conditioning your body.

You can have the best routine in the world, be supervised by the best trainer, and eat the best possible diet. But if you don’t stay consistent, all that goes out the window.

We all know this but life gets in the way and we eventually abandon our fitness goals. That’s why it helps to develop systems that can keep you accountable. 

One of them is to do exercises you enjoy. If you love the mindfulness and control that comes with yoga, have as many sessions as you possibly can.

Another strategy is to find a workout buddy because having someone committed to the same goal as you can be a powerful motivator.

I’ve found that it’s also helpful to have a workout time. Find a permanent space within your calendar where you can exercise without making a mess of your schedule. The end of the workday and Saturday mornings work best for me.

The bottom line

I’m glad you’re taking these steps towards a healthier you. Hopefully, this blog guide has given you enough information to get started and stay the course. 

Good luck!

Read: 10 reasons why everyone should run a 10k

The post So you just started working out? Read this first appeared on Freelance Matthew.

But I promise it’s absolutely worth it to try. Stick with me for the next three minutes and I’ll tell you what’s in store if you commit to running a 10k at least once.

1. It’s a great challenge

Pushing yourself to run 10 kilometers is a challenge by most standards. You would need to summon the discipline to train, eat right and prepare for the race. 

The biggest challenge comes during the race itself when your lungs, heart, and legs beg you to stop but, by sheer force of will, you keep pushing. And like all challenges, it’s incredibly satisfying when you eventually complete it.

2. Training helps you get in shape

Depending on your fitness level, you can train for 10k in as little as 2 weeks (Here’s a great training plan that can help). During your training, you’ll burn calories, increase your endurance, and of course, get in better shape. If you decide to cross-train on some days, you may even build strength in your core and legs

3. Understand your body better

Some people are naturally gifted at running, while others (like me) have to train and train to run half as fast. Until you decide to challenge yourself, you’ll never know just how great you are at running.

And if you do the 10k and absolutely hate it, you’ll know that it may be time for a different kind of cardio.

[bctt tweet=”Running a 10k helps you understand your body better. You’ll learn if you’re a gifted runner or if you prefer other forms of cardio.”]

4. Street credibility

Do you know how people who do CrossFit feel compelled to tell everyone about it? It’s because of how challenging the training can be. When you apply yourself and accomplish something difficult, you earn respect and naturally want to share it with people around you.

While you don’t have to tell everyone you’ve completed a 10K, running one will give you street credibility (even if it’s been a while since you ran.)

5. Meet new people

Signing up for a local race could help you form new connections that lead to friendships and business opportunities. And don’t worry because you won’t only meet adrenaline junkies at the race. 

There will be people looking to have fun and challenge themselves, just like you. You could even bond over how tough it was to train for the run.

6. It’s easier than you think

Training for a 10K isn’t a breeze, but it’s not as difficult as you might think. You’d be training about 5 times a week maximum, and you can be ready for the race within 6 weeks.

What’s even better is that 10Ks don’t take that long. No matter how slow your pace is, you can be done with the actual race in less than two hours and start enjoying the street credibility I talked about earlier.

[bctt tweet=”Training for a 10K isn’t as hard as you’d think. The actual race is also quite short, and you can be done in under 2 hours. “]

7. A half marathon won’t feel as daunting

A half marathon is roughly double the length of a 10K. That may sound like a lot but remember that a 10K is double the length of a 5K. If you can complete a 10K, there’s really nothing stopping you from taking on a half-marathon.

8. It’s great for your mental health

According to Hopkinsmedicine, running “blunts the brain’s response to physical and emotional stress.” Running, among other things, floods your system with endorphins that basically help you feel good. 

Try running in the mornings so you can get the endorphin boost and prepare to take on your day.

[bctt tweet=”Running blunts the brain’s response to physical and emotional stress”]

9. You may pick up a habit

You won’t know how you really feel about running until you try it; training for, and eventually running a 10k is an awesome way to do that. You’ll run short and long distances and really get a sense of what you like and don’t like.

Like me, you may just find yourself running every Saturday morning even after your 10k is complete.

10. Join the club and become a runner

There’s this misconception that you’re only a runner if you run certain times every week. Because of this, most people feel like a fraud when they call themselves a runner. But that couldn’t be farther from the truth.

As John Bingham once put it, “It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get.”

[bctt tweet=”It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. – John Bingham”]

But if you still feel like you have to “earn” the title of runner, what better way to do so than to complete a 10k run?

Read: How to Beat Muscle Soreness After Exercise (DOMS)

The post 10 Reasons Why Everyone Should Run a 10K first appeared on Freelance Matthew.