Armond Willis

How do you measure the effectiveness of a “core” exercise?

Are you certain that it is even working the targeted area?

Many of the traditional exercises that we have come to know when in comes to core strength are pretty much exercises that we see and hear most commonly and have accepted as THE exercises to do.

Specifically, when it comes to targeting trunk flexion (crunching), there are many ways, maybe even better ways to really work the lower abs.

The majority of people who do crunches unintentionally recruit muscles that work harder than the abs you are trying to target.

For example, have you ever been doing crunches and your hip flexors burn? How about your neck?

The following video provides a solid resisted variation that you can do to really isolate your lower abs without using other muscular contributors. This is especially good for that middle aged population who have trouble or pains when you do traditional crunches!

By the way, I am NOT slamming regular crunches, just highlighting another variation that might be more effective for you.

Seated Crunch Series

Seated Crunch Video Breakdown

If you would like to really explore your human and movement potential, tired of doing the traditional YMCA workouts, I would love to help you. Whether through our Virtual Fitness Development program where we customize training scripts and accountability systems based on consistently proven methods, or our Private Fitness Development at our facility, you are guaranteed to feel better. We can set up your call here.

6 Types of Trainers and What You Should Know Before Buying

Chances are, when you think of the term fitness trainer, the idea that comes to mind is a very fit person with tightly fit clothes that accentuate their body type, standing there with you one on one and instructing you on what to do.

They may have a decent Instagram following, with their profile showing a series of posts with either themselves, or clients doing some intense crazy looking exercise.

Based on the current culture of fitness and training, and the constant stream of information (not excluding “misinformation”), it is not hard for the image to be etched into your head.

You may think the same about “sports performance” trainers. You might be a parent and you know that your child needs a little more guidance to excel on the field.

What the school is offering is not enough.

The unfortunate thing about today’s culture of training is that ANYONE, and I mean anyone, can put a few drills together and call themselves a coach or trainer.

There are levels to effective trainers.

Some just cluster random exercises together just to make you sweat. Others have a training system that make up the fabric of a true training program, while a good amount just put together drills based on what they did when they were athletes.

Here are a few types of trainers, characteristics, and what you should look out for before making your investment.

The  “Side Hustler”

The Side Hustler is the trainer who has a decent reputation in the local community for training people who want to get in shape, and usually operates on a per session transactional basis. They may only charge $10-$30 per session, and are often not that strict on pricing, willing to bend to help people because they need the business.

They may have logo they had created and put on a few shirts and either give or sell to clients to wear.

The Side Hustler has a full time job already, but kind of fell in to training after they themselves went through some type of transformation, or were some kind of athlete in the past, and wanted to stay active and generate income in the same arena.

The “Side Hustler” get’s most of their knowledge maybe from a 1 day certification course they took, and most likely YouTube videos or “fitness influencers” the follow on social media.

They have business cards they made on vista print and usually have a free session promo.

The type of clients they typically attract are people who don’t have really any exercise history, so any type of movement will benefit them, allowing results to happen more quickly because they lack a training past. And due to the lack of exercise history, the quicker results they get establish a trust in the trainer and they often refer friends.

They are also the type of clients who won’t commit long term financially, so a per session transaction works best for them, so they can pay cash to the trainer.

The Side Husting trainer usually never becomes more than that because they limit themselves in their pursuit of real exercise science, creating workouts verse programs, and not really dedicating themselves to financially growing a business, being satisfied with the untaxed earnings.

They typically run bootcamps outside or are “mobile” trainers who travel to you.

However, you HAVE to start somewhere, and beginning with the Hustle mentality isn’t negative, unless you choose to stay at that level.

The Local Former Athlete “So Train Like Me” Coach

This type of coach has a lot in common with the Side Hustle Trainer.

He usually has some form of high school or collegiate athletic experience with some success, caters to younger athletes who played his sport.

He is big on advertising himself as a “speed and agility” coach and iterates to athletes and parents about “footwork drills”.

His Instagram feed is usually of kids doing some type of flashy footwork drills, running with parachutes, pushing a sled, and sprint drills with subpar form with over the top encouragement from the coach.

Because the coach is not established yet, you will mainly catch these sessions being done on an open field, high school field, or a public park.

This coach will have basic equipment like the bright yellow ladders, the orange disc cones, the minibands or side winder bands that attach to the ankles or thighs and small sleds and or parachutes.

They often have their athletes try to mimic the exact movements and motions done in their sport, and just add resistance in some type of way.

The “Train Like Me Coach” makes every session over the top, tiring the kid out every single time, making them feel like they worked.

You will hear them say cues like “DRIVE YOUR FEET” or “DRIVE YOUR KNEES” while the kid is doing the drills.

They typically attract the parent whose young kid is in sport and is a decent athlete, and think more work will get their kid all county.

OR it will be the parent who wants their kid to do sports but would prefer them to be around a young energetic coach that will motivate them.

The parents often say key words like “he needs to improve his footwork”, or “he needs to get faster” and are really attracted to the fact the trainer has ladders, and is yelling, making them run with parachutes, and pushing sleds. The parents love seeing this but are typically not well versed in what a true speed development program should look like.

The “Train Like Me Coach” MAY have a certification or 2, but heavily banks on his athletic experience to sell clients on.

It is usually a pay per session basis, taking cash, or Cash App every session, but may have a “package” deal” with a slight discount.

Lastly they may also be apart of Advocare or Herbalife and sell you on the performance supplement.

While their playing experience definitely gives the “Train Like Me” Coach an advantage as far as insight and talent recognition, it is a set back because almost ALL of the time, they try to fit the athlete into the program instead of the programming to the athlete. It is a “do what I did” and you will get better mentality.

Their pursuit of knowledge will come only from Youtube and watching pro athletes do drills

Each athlete is different, and deserves a unique approach.

They tend to do best with athletes who are already genetically inclined to succeed, or with heavy training or athletic backgrounds. This is because they have higher thresholds, and can do more. Their workouts normally are not sustainable for athlete or clients who are outliers to that threshold.

This type of trainer will usually take on general fitness clients and advertise “Train like an Athlete”, and have adults going through the same intense motions.

The Certified Trainer

This type of trainer has demonstrated a thirst for knowledge.

They have demonstrated a curiosity and want to really take the steps to separate themselves from the herd by earning a badge from a training organization, and tilt the gauge from just training people to running a training business.

Ripe for learning, they are ready to apply exactly what they took from the certification course and apply it to their growing training clientele.

Because there are so many different types of certifications, these trainers will come in all different forms.

You have the newly certified trainer who will work with any and everyone as their business is getting off of the ground, or the trainer who purports to only working with athletes, so their certification may be geared more towards “athletic development”.

Here is the thing; not all certifications are created equal.

Some are more in depth than others.

Some certifications are extremely basic and can be completed in a few hours or over a single weekend.

Obviously you can not learn everything about training in a few hours over a weekend.

So what are the pros and cons of a certified trainer?

Pros:

Someone who invests in their education demonstrates that they have started to take their profession seriously. They want to become better so they can better serve their clients, and this is always a positive.

Potential Cons:

Note the word “potential” here. There are no automatic cons because it is very situational.

One major drawback to the certified trainer is if they STOP the education process after getting a certification or two.

No certification is complete with ALL of the knowledge a training professional needs to know. Science is evolving each year. New research gets published every year.

By the time you’ve gotten your certification, new knowledge relevant to your training niches has been realized. It is up to the trainer to constantly evolve.

If you believe ALL of your knowledge is finished after just one certification, then you will inevitably fall behind.

Taking the step towards your education and acquiring a certification is a GREAT step!

The Exercise Science Graduate

This type of trainer is usually fresh out of college and looking for a career in the field of training and or strength and conditioning.

They might be more interested in working with athletes in a team setting or seeking a career as a strength and conditioning coach on the high school, collegiate, even professional level.

They are typically fascinated with the science and biomechanics of training/exercise and eager to implement the knowledge acquired over 4 years of schooling.

While in pursuit of the career they want, the exercise science graduate might take on part time training jobs either at gym or start their own clientele. They are more educated than most and have a perceived higher trust value than most trainers in similar landscapes. Because they are familiar with how the body/exercise interaction works, they are normally more astute at “creating programs”.

They take pride in delivering a service.

Without going too far down the rabbit hole, some graduates have more educational stamina than others, as in, really wish to continue their pursuit of knowledge well after school, while some leave it at the graduation podium.

This would be no different than the Certified Trainer who quits learning after receiving their certificate.

Pros:

The educational background is a plus. They “should” have a thorough knowledge of anatomy, training science and the ability to apply.

They are younger typically and eager to get right in the field and apply what they have learned. Exercise Science Graduates can be EXCELLENT trainers in the field.

Potential Cons:

If they lack curiosity, then they will be stuck in the text book mindset. The “text book” mindset is literally trying to fit everything they learned in the textbook to everyone in every scenario. They are rigid in terms of fitting the programs to different populations because they swear by the book.

The FitFluencer

The Fitfluencer is someone who derives most of their business from social media.

They normally leverage their physical looks to “influence” followers to train and look like them. Essentially, the mentality is “I’m in shape, therefore I know how to get you in shape no matter who you are!”

You will most likely find them featuring themselves on posts showing off their bodies, and saying keywords like “Bigger Butt”, “Better Bench Press”, “Toned Thighs”, or “Tighter Tummy”

Then they might have some type of “Virtual Coaching” packages with “Meal Plans” available with a link.tree button on their profile and listing their “services”

Let’s get right to it.

Pros:

They can be motivation. Superficial or not, they do have a tendency to make people take action. After all, they have developed good “marketing” skills.

Cons:

Tend to Lack of any true knowledge of training. Some might say they sell dream and are only marketing driven. FitFluencers don’t understand that the majority of the world cant and will never look like them.

Since they are leveraging only how they look, then the reality of it is there is only a small window of time they can position themselves that way. Age happens. Bodies change. And if FitFluencers are not coupling their looks with advancing their knowledge, then they will fetter off just like the majority do.

The Consummate Training Professional (We will label them CTPs for brevity)

This is the Penultimate type of training professional that someone should want to work with. This type of training professional is typically full time and is in the career of training.

Here are characteristics of a CTP:

They are well researched and have an obsessive almost curiosity about the science of what they do. CTPs are ALWAYS learning and have an almost insatiable appetite for training education.

Their knowledge does not stop at a single certification. They understand that the knowledge in the industry is not finite, and training mastery requires a constant pursuit of self improvement and knowledge.

CTP’s are always attending clinics, workshops, avoid following “FADs” and also accept that they may not know everything and don’t overstep boundaries of different disciplines. In fact, they often collab with trustworthy professionals of other disciplines to further enhance what they do and create networks.

If they don’t have the answer to a specific question, they are not afraid to say “I am unsure, but I will do some research and find some potential answers.”

CTP’s typically do not pull all of their training knowledge from superficial sources like social media or Youtube. They gravitate towards trusted sources like published research, credible literature, and other experts in the field.

CTP’s know their value and what they have to offer and their pricing reflects this, so they will not always be in everyone’s budget. They also look the part, educate others, communicate, and truly run a professional business with standards in place.

A significant indication that you are working with a true CTP is that other people in the field tend to want to learn from them and seek their wisdom or advice on various topics.

They have solidified themselves as experts.

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In reality, we could have distinguished even more within each group of training types. Further, the line separating each isn’t necessarily cut and dry. For example, there is nothing wrong with leveraging social media to grow your business of you have CTP traits.

It is perfectly fine if you are just starting out and have to attract any and everybody into you business until you get off the ground. There will be overlap on occasion.

Hopefully before you invest in your own health and fitness development, you keep these characteristics in mind and understand what type of professional you might be working with.

I will start this one off by saying that not all training is created equal.

Yes exercise is exercise, but the way that it is experienced can mean a whole different thing for your results.

For the most part, we all realize at some point that we need to be in better shape than we currently are. And with that comes the realization that we sometimes need help in achieving those goals.

Now where do we start?

Should you do a bootcamp class?

Do I get a Pelaton?

Should I try virtual?

Personal training?

The answer depends on a few things.

We will break down each of these options and cover the pros and cons that will help you decide.

We will start with bootcamp.

So what is a bootcamp?

This class is typically a larger class (sometimes with 20 or more people) where everyone is going through the same exercises at the same time.

Typically, they are high intensity and created with the intention of losing weight and burning as many calories as possible.

The motivation factor is generally higher since you are surrounded by others trying to do the same and you are trying to keep up.

The bootcamp classes may use terms like strength building, fat loss, high intensity classes, but essentially are built around the same premise: work as hard and as fast as you can within the time frame of the class.

Pros:

High motivation factor and typically an energetic environment. You always leave with a sense of accomplishment after the class and can parlay with your fellow boot campers.

Because they often target calories burned, you are highly motivated to bust chops to hit your numbers no matter the cost. You are also for sure to get quick results because of the high intensity factor.

For the most part, bootcamps are affordable and don’t really break bank.

Cons:

Can be intimidating at first, especially if you have not been working out at all. You may feel like you are falling behind and can’t keep up, and get discouraged when you do.

Most of the movements in these classes can not be modified for you if you are dealing with injuries and need more individual attention. This in turn will hurt you more than help you.

If you DO have any movement deficiencies, they are often overlooked as most bootcamp instructors don’t put you through a formal assessment. So, poor mechanics or not, you just amplify them through nonstop motions and compound poor posture or movement integrity.

Let’s not forget the pandemic factor. It still exists. If you are uncomfortable being packed in a room full of others, then it isn’t a good look for you.

Classes often lack expert feedback.

My advice:

If you are in decent shape, can commit to a set schedule, don’t have any injuries that you are dealing with, then I would go for it. These types of high intensity classes should be cycled in conjunction with something specific for you, and not done daily. However, if you are just starting out, or recovering from injury, this is not the best starting point for you.

Virtual Training

Virtual training has really taken off in the past 2-3 years, but especially since last year when covid hit.

Gyms were locked down. Businesses had to pivot. People still wanted to work out but could not. In comes the virtual bootcamp.

Gyms decided we can just stream our workouts through Zoom, and people can do them from home with minimal to no equipment. Problem solved at least temporarily.

However, there are some training businesses that were doing this long before the pandemic and offering multiple ways to work out virtually besides zoom, like on demand programming delivered through apps, or google sheets in addition to scheduled coaching calls for the one on one benefit.

Pros:

Convenience. You can wake in do a workout right from your own home. And depending on how the program is structured, you may only need minimal equipment.

If you are working out in a virtual group, then you can still get that motivation factor that prompts you to keep up.

If you are doing one on one virtual coaching, you have a little more customization and a real coaching factor that will keep you accountable. And if using a mobile app, then you have even more resources to help you hit your goals.

Not all virtual coaching programs are created equal. There are benefits to each kind and a range of pricing depending on the coaches level or expertise and approach to training.

Cons:

You most likely don’t want to train virtually forever. Even with a home gym. The motivation factor is different. There is a reason why statistically speaking people who buy treadmills for their home reduce usage of to 75% within their first year of buying. It gets boring and no variety.

With the pandemic, it is also common that people, like “influencers” are taking advantage of this wave of training and see a quick cash grab. They will claim to be an online coach overnight, with pictures of only themselves working out and say “I do virtual programs, DM for questions”.

Sure it may be inspiring at first to look like that, but shallow motivation leads to deep disappointment.

Also, zoom bootcamps can really work, if the instructor is professional and has a real system, but again, the reality is it is tough to stay motivated from home. And if you are a special case like dealing with injuries or are just starting out, virtual bootcamp would be tough for you because of the lack of specificity.

My Advice:

If you are a self-motivated person and already disciplined, then virtual can work for you. This is generally good for Type A personality people as just waking up and getting a task done fuels that self-reassurance.

Again, since not all virtual coaching is created the same, you want to choose the right program. Downloading an app can be good, but it lacks TRUE personalization. Virtual bootcamps can be solid, but you need to make sure you are physiologically prepared for the loads as these classes are more about activity than specifically structured for you.

One on one virtual coaching in my opinion of the best, though depending on the program can be more of an investment. It will be more customized for you, take your current state into consideration, and more personalized accountability.

Take virtual for what it is, and maximize if you choose to do it. Create good habits from it. If you can, I would encourage starting with a personal coach virtually then explore other options.

A Smart Gym?

Have you heard of the Pelaton Bike?

If you have not, then you have not been on planet earth the past 2 years. It is the craze. And for fair reasons:

Technology. Convenience. Motivation.

It is a cross between virtual and a magnified bootcamp experience. You have an instructor yelling at you to keep going, urging you to not give up as you cycle through challenging workouts that you most likely would not do otherwise.

The Pelaton is one example. Companies like Nordictrack, Bowflex, and others are coming up with training solutions that fill the void of not being able to go to the gym but provide thorough workouts right from home.

Given that the technology is “smart”, they can adjust to you and your needs when necessary. Even controlled remotely by the trainer conducting the session. A piece called Tonal does this.

The other great thing is that the technology can keep metrics of your progress. They can quantify your strength gains, endurance, heart rate improvement and more.

Pros:

They are fun and interactive. If you are not well versed in the gym, it literally takes the thinking away and just serves you the action on a hot platter.

The equipment provides you a variety of different workouts and has a system for staying motivated.

It is like they came just in time for the current climate.

You get options like streaming workouts, live instructors, custom metrics, and adjustments made for you.

The workouts are fun, challenging, and you can do at your pace.

The convenience factor is on one thousand. All this right from your own home.

Cons:

You have to have a high budget, because they are an investment. They often require memberships in order for you to access those streaming classes which is a price on top of the initial investment.

Though the intent of exercise is there, there is still no formal assessment, so if you have underlying issues, you are still only limited to what they have available, and how it is delivered.

For example, if you are already battling low back issues, sitting on a bike hours per week will not help that, and chances are it will take more than just planks. Also, as far as the Peloton, make sure to add programming to combat bad posture created from sitting on the bike.

Even though you do interact with a trainer, the machine and programs themselves lack the social factor you get with going to an actual gym and interacting.

The pandemic will not be around forever, boredom can sink in. Just like any other machine that you buy for the house, after a while you will use it less and less and seek variety.

The future success of your fitness should not be predicated around just a single tool.

My Advice:

If you have the budget, want more out of your home workouts, get motivated from key metrics, value convenience, then the investment could be worth it. It’s fun, it’s different, and has a high motivation factor. Ride the wave…

But just know that all waves hit the shore after a while. Make the most of it, and still aim to stay educated and add variety to your workouts.

The way the world is right now, these things are necessary, but not a means to an end. I am a huge proponent for training technology because I believe when used correctly, you can really unlock your potential.

Personalized Training

Personal training involves committing to a training professional, showing up to a gym or locations, and partaking in a program that is 100 percent customized and made for you.

This can even be done in a small group setting so that you are getting the customization, but also the socialization if you crave.

If you have the right coach, this is the most effective form of training for several reasons; higher investment means more commitment, full customization means you are met where you are and start at your pace, and more accountability.

Pros:

As before mentioned, the customization factor is huge. You have a real person with eyes on you, who if well trained in training themselves, understand the nuances of coaching cues and body mechanics to put and keep you on the right path.

The interaction factor is higher but not quite overload like it would be in a bootcamp.

The accountability factor is higher because you are reporting to a coach that will keep you in check.

Cons:

Not all personal training is created equal. You have trainers, and training professionals. There are so many out there, but many are not the best fit for you. Pay due diligence, research, and choose wisely.

Typically, it is the highest investment for training depending on where and who you choose to use.

There is still that in person factor during the pandemic. If you are not comfortable doing that, then this could be an issue for you.

My Advice:

If you have the budget and are willing to go in person, hiring a training professional is an extremely solid option.

Everyone is a unique individual and that requires unique approaches. A coach can provide this for you.

Doing personal training for at least 3-6 months should set you up to be able to transition into those bootcamps, or maximize your smart gyms, or the virtual bootcamps.

Just perform your due diligence on the trainer and program.

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Hopefully this insight provides you some guidance on where the best place for you is to start.

Yes, all people can benefit from exercise, but not every exercise benefits everyone.

Keep the long term in mind when making your decisions, be consistent with your efforts, and trust your body and don’t work too far out of its capable range too fast. Build up to it.

Convenience is great, but don’t compromise your training integrity for the sake of it.

Exercise in a mode that is best for you and add variety. There is no such thing as one best way when it comes to exercise, and your overall fitness.

There was once a strong woodcutter who was hired by a timber merchant.

The woodcutter was very excited about his new job and was determined to put forth his best effort and show what he can do.

The boss gave him an axe, and took him to the work site.

On his first day, the woodcutter cut 20 trees down.

His boss was thoroughly impressed.

“Keep up the good work!”

The next day the woodcutter tried harder, but this time, he could only cut down 17 trees. on the third day, despite trying his hardest, he only took down 15 trees.

Day after day, the woodcutter would only bring down less and less.

Confused and sad, he went to his boss and apologized for his performance. He said although he worked really hard, the results were disappointing.

His boss was silent for a moment and then he asked, “When was the last time you sharpened your axe?”

“Sharpen?!” the wood cutter responded. “I had no time to sharpen my axe. I was too busy cutting down trees.”

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It hits all of us.

Even professionals like myself who make their living helping other people get on track.

We get so caught up in the automatic flow of things, and we neglect the very agent of production that moves us forward daily: ourselves.

You are the axe.

And it is important that you MAKE the time to recalibrate yourself when you have been on autopilot too long.

It’s too difficult to be at your best when you are not intentionally declaring each day as your best, and producing on purpose.

Eventually that gas tank gets lower and lower, and just runs on fumes.

When we talk about fitness, most people perceive it as a chore that requires more energy than you are willing to give to achieve.

It’s easy to make the excuse of, I just have no energy by the end of the day.

OR, I’ll do it tomorrow. or the next day, next week, next year.

In the mean time, you aren’t operating as your best self because you aren’t creating the conditions for you to be.

You don’t need to be a woodcutter to realize that your axe has to be sharpened after long bouts of strenuous effort.

You have to find a way to invest in yourself so that when you are navigating through life’s unpredictable forests, you are sharp enough to thrive through the wood and keep it going.

You can not produce if you are mentally, and emotionally at your sharpest.