Best CrossFit Pittsburgh

DIETARY SUPPLEMENTS FOR CROSSFITTERS

Every month at Industrial Athletics starts with our CrossFit Fundamentals Program.  It is our introductory class that teaches everyone the basic movements and lifts that we use in CrossFit.  Inevitably, I have one participant who is ramped up and ready to dive in.  By the end of the Fundamentals Program, this amped up participant starts to talk with me about diet and supplements.  Then the question comes, “What supplements should I take to burn off this fat and put on muscle fast?”  There is almost a look of disappointment when I tell him/her that 85% is diet and only 15% is supplementation.  Diet is the most important.  If you are not eating correctly, there is no workout in the world, and no amount of supplements, that will sustain a long term healthy lifestyle.  Supplements are a “SUPPLEMENT” to a healthy diet.  However, for those who have dialed in their diet, here is a short guide on supplements:

PROTEIN POWDER

Perhaps the most important supplement is Protein Powder.  Assuming you are receiving the vitamins and minerals you need from your diet, a hard working CrossFitter needs some extra protein right after a workout to help rebuild the torn down muscle tissue.  This added protein will aid in recovery and the building of lean muscle mass.

Picking a good protein depends on a lot of factors.  First, you want to find a whey protein isolate.  Look at the ingredients.  Are there a lot of “fillers?”  These will be the words you don’t know that sound like something from your chemistry class.  You want a protein powder with no more than 10 ingredients, most of which are natural.  Look at the nutrition label.  You want a powder that has about 20-30 grams of protein per serving, 1.5-5 grams of fat, and 1.5-5 grams of carbs.

Best CrossFit Pittsburgh

Sometimes, we receive questions about certain brands.  The brand is not super important.  Just because the protein powder is put out by a big name company doesn’t mean it is the best.  You are often paying a lot for that name.  Go back to the paragraph above and follow that guide.  You will probably find a good quality powder for less than you expect.

Every so often, I get a question about protein powder for women vs. men.  That often depends on your goals.  Protein powder designed specifically for women exists.  However, it is often designed for body builders and fitness competitors, i.e. combined with some kind of fat burning supplement.  The same goes for muscle builder proteins designed for men.  They are often stuffed full of excess fat and carbs.

FISH OIL

Also known as Omega-3 oil, fish oil is thought to help in the reduction of free radicals.  Our diets are full of Omega-6 oil that is often found in grains.  It is believed that Omega-6 causes silent inflammation in the body that leads to different syndromes later in life.  Omega-3, naturally found in fish, reduces the Omega-6.  I find that it also helps me recover and keeps my joints from aching.

Similar to protein powder, it is important to find a good quality fish oil.  Once again, that doesn’t mean expensive.  Look at the label to check the amount of Omega-3 per serving.  The general consensus is 2000mg-4000mg per day.  The more quality supplement will have a higher mg count per serving.

Not all Omega-3 is created equal.  Check the label for the break down of Omega 3.  You are looking for EPA and DHA.  You may also see ALA, ETA, and DPA.  The higher the quantity of EPA and DHA, the better it is.

MULTIVITAMIN

If you are one of those people who doesn’t love vegetables, you may need a multivitamin to supplement your vitamins and minerals.  These include calcium, iron, B6, B12, etc.  Generally speaking, most multivitamins will have very similar ingredients.  While there is not a lot of science backing the quantity needed of each vitamin or mineral, we do know things like women often need more iron and calcium.  You may want to increase your vitamin C during flu season.  This has caused the market to produce different types of multivitamins.  Shop around, look at the ingredients, and compare the quantities of each vitamin and mineral.  Bottom line, find an affordable multivitamin with words you have heard:  iron, calcium, the vitamin letters, potassium, magnesium, zinc, etc.

PRE-WORKOUT

(Not Recommended)

I add pre-workout to the end of this simply because it is all too often seen in Best CrossFit Pittsburgh.  We see the red and blue liquids in protein shakers almost every class.  Pre-workout is a supplement that should be used sparingly.  It has its place and it can be beneficial to maximize performance.  However, when used too often, it can become addicting.  If you cannot workout without first drinking your pre-workout, you should consider other changes in your life, like increasing your sleep, adding some dense carbs to your diet, or adding the supplements laid out above.  I would recommend never using it.  However, even I have used pre-workout to aid in competitions.

This is not an exhaustive list of all of the beneficial supplements on the market.  We didn’t talk about BCAAs, for example.  Pay attention to your diet first.  If you are eating a well balanced diet of Proteins, Fats, and Carbs, then you are prepared to add some of the above.  Once you see how these supplements affect your performance, then you may start adding more specific supplements designed with specific outcomes in mind.  If you have questions about supplements, let us know.

read Full Article on https://www.industrial-athletics.com/dietary-supplements-crossfitters/

gyms in fort lauderdale

How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the gym. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms in Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym.

1. Bite Off What You Can Realistically Chew

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For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success.

2. Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms in Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

3. There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms in Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

Source Url: https://www.roxfirefitness.com/how-to-get-back-into-the-gym/

insider threat program

Insider Threat A Beginners Guide

What your company spent years to develop can be lost in an instant at the hands of one bad intentioned employee. The statistics on employee theft of intellectual property (IP) paint a dark portrait of what employees do when disgruntled, moving on, or stockpiling for a rainy day. William Evanina, the U.S. government’s National Counterintelligence Executive in the Office of the Director of National Intelligence says, “As a corporate leader, the single most important investment in protecting your proprietary information and sensitive trade secrets is developing a viable and enterprise-wide insider threat program”.

To paraphrase the well-worn mantra on hacking and apply it to the pandemic of Insider Threat: There are two types of companies, those whose employees have already stolen IP, and those who simply don’t know it yet.  No matter where your company is along its journey toward an effective insider threat program, success or failure is measured by the last harmful egress of research, formulas, algorithms,  strategies, service manuals, or other critical business information (CBI). Whether your effort to detect, deter, and prevent CBI loss has become an industry model or is still a nascent vision, three common components can help build a new plan or help review and adapt a mature program.

Security professionals exploring insider threat fundamentals can take a lesson from first year journalism students. Budding reporters are trained to instinctively repeat basic questions designed to get to the truth, and three of those questions drive formation of all Insider Threat programs: “What?”; “Where?”; and, “Who?” Security leaders should make it their practice to ask these three questions of their staff, key partners, and operational components of their companies. What is it that most merits protection? Where is this most critical information located, physically and in cyber space? Who amongst us requires regular access to CBI?

insider threat program

As the past head of counterintelligence for the FBI, a former corporate security executive for one of the world’s largest companies, and now a risk management consultant, it no longer surprises me to hear new security professionals struggle to answer these basic questions. Security practitioners sometimes perpetuate the long-standing C-suite myth that “security’s got this” when it comes to everything from a missing gym bag to a missing gyroscope. The perception that someone, somewhere, must have already addressed, planned for, or is in the process of resolving the concern of the moment, provides comfort to our senior executives and job assurance for those of us in the profession. But the comfort is dangerous and the assurance is hollow. Rather, we should work to dispel the notion that security can or should protect everything. To do that, the savvy security executive endeavors to first identify and then deeply understand exactly what represents the future of the company, where it resides, and which employees have stewardship of this lifeblood. Done correctly, in partnership with key stakeholders including Human Resources (HR), Legal, IT Risk, and Engineering, Science or Business leaders, this approach provides laser-like focus on what really matters, shares ownership across components, and generates  confidence in a process designed to protect against existential threats to jobs and share price.

Build Your Team

Successful implementation of insider threat programs hinge on assembling the right team. IP protection is a team sport and should not be carried out by one component alone. The team requires willful senior level participants who are convinced the time is right to defend the company against the threat from within. Leadership is often motivated to take this step by a crisis sparked by the loss or near loss of a trade secret at the hands of a departing or on-board employee or contractor. But waiting for such a crisis is not advisable. Gather data on losses suffered within your industry, supply chain, or customers. Talk to FBI corporate outreach contacts and ask for examples of economic espionage targeting your technologies. Talk to HR about where employees go when they depart and ask those employee’s former managers whether cumulative losses pose a concern.

Meet one-on-one with a senior thought leader in Legal, IT Risk, HR, Business Development, or Research and ask them to partner with you to assemble a team and form an Insider Threat program. Next, meet unilaterally with each proposed team member to brief them on the threat and risk to proprietary data and seek their support to more strongly defend the company. In some non-defense corporate cultures, using the phrase “Insider Threat” can still generate privacy, trust, and culture concerns. In one large company, a security leader’s proposal to discuss such a program was met with this question from the head of HR, “Do you not think we should trust our employees?” The security leader responded, “I do, and I think we should have mechanisms in place to defend our trust.” Meeting first with each partner will allow you to listen to their concerns. Limit the team to five or six decision makers from key functions. When the team is assembled start asking the first of the Journalism 101 questions.

What?

Whether a newly appointed security leader or seasoned veteran, the question at the heart of IP protection is, “What exactly are we protecting?” Responses provided by security and business leaders to this single question help measure the need for an Insider Threat initiative or the maturity of an existing program. Common responses from the security ranks include; “I’m protecting these buildings”, “I’m protecting this campus”, “I’m protecting people”.  Even security professionals in large, sophisticated corporations frequently do not cite, “ideas”, “research”, “technologies”, or “critical employees”, when asked what they protect. Follow up questions on which campuses, buildings, or people are more critical than others are sometimes met with silence or criticism that the question implies some employees are more important than others. One long-tenured security leader responded by displaying his daily automated reports advising him which doors, hallways and offices were entered, but, he could neither articulate which company functions occurred there nor how his data was relevant.

Importantly, your team should pose the “What” question to key business leaders including the CEO, General Counsel, CFO, Supply Chain leader, Research or Engineering executives, Business Development or Sales heads, and corporate audit manager. Provide context by framing the question as an attempt to identify the small subset of proprietary information that would most damage the company if it fell into the wrong hands. Various formulas and thresholds can be customized to help guide this discussion and quantify the degree of damage to finances, share price and reputational risk.

Where?

Security professionals can only truly protect that which they know is there. Once CBI is identified, the team must learn where it resides, in both physical and cyber space. In large companies with thousands of employees and facilities, this question is more easily asked than answered. Yet, the answer is vital to learning how your CBI is exposed. One large company locating its CBI discovered a proprietary formula sitting in an open folder accessible by its entire employee population. Audit of the folder revealed that employees in high risk nations had visited the folder without any valid reason.

When countering the insider threat, the physical and the cyber security of CBI must be viewed as one holistic endeavor. The behavior of data and the behavior of humans are inextricably linked and the partnership between IT Risk and Physical Security should be seamless. Once aware that specific buildings, offices, or laboratories contain CBI, protocols and checklists for enhanced safeguarding can be drafted. This initiative counters more than just the internal threat. Upon learning the location of a sensitive manufacturing process one company found the process was part of a public tour route.

Who?

The seemingly simple “Who” question can generate more consternation than the previous two questions combined, particularly from your partners in HR and Labor & Employment Law.  While answering the first two questions is often labor intensive, this last query raises issues of policy, organizational culture, and law. Companies may learn that some CBI is assigned to contractors, and the team must wrestle with the issue of whether people with less allegiance, and more transient tenure, should be entrusted with the firm’s future. Yet, identifying employees who require access to CBI is easy compared to planning how to relate to them. This discussion should include: standards for employees to receive and maintain CBI access; policies on travel and device security; enhanced computer monitoring; and, governance protocols for investigative response to suspicious conduct. Importantly, the approach to such vital and often singularly knowledgeable employees should be an inclusive one that views them as special stewards with more responsibility than the average employee.

If approached carelessly, insider threat plans can breed mistrust, alienate key employees, erode company culture, and even violate labor or privacy laws. But, a quality program can be a leader’s most important legacy, reaping tangible dividends in loss prevented, jobs saved, and relationships forged.

Originally posted in the Security Magazine https://www.securitymagazine.com/articles/88644-insider-threat-programs-a-beginners-guide

Article Source: https://ets-riskmanagement.com/insider-threat-a-beginners-guide/

eCommerce Web Design Toronto and eCommerce Web Development

There are a number of affordable development design solutions for budding entrepreneurs and new merchants. Should you be in the process of realising your eCommerce Web Design Toronto, or at the early stages of setting up a business plan, The Development Shop offers a number of popular eCommerce Web Design Toronto, whether you fancy the popular Magento development, osCommerce based CRE Loaded or something else completely different. It is essential to determine what kind of design/layout you want since the early stages of your site, and the variety of options offered here cater for almost any business purpose.

It can be overwhelming for new businesses to come up with an adequate design for their website, which is really an unnecessary worry since the existence of eCommerce Web Design Toronto. Website Developments exist to reduce the cost of hiring a designer and to make life easier when you need to access the site’s database and other managing aspects. Developments also easily allow the integration of complex site functions, like shopping carts, live chat and much more. But how do you choose the right development?

Firstly consider the type of business you want to set-up, and think about what you will need in terms of functionality. For instance you might want to thread carefully, and set-up a simple 2-3 page website aimed at selling T-shirts, Mugs and similar products to supplement an existing business which you have. In this case a simple development will suffice, and spending more than required on a Magento or CRE Loaded development isn’t necessary.

In terms of looks and layout, consider your target audience, and how the site’s design might attract (or detract) more buyers and more traffic. As another example, we’ll pick a website aimed at selling flowers: a colorful layout instantly comes to mind, though not too loud as to drive customers away. Balancing design-needs and ease of navigation can be difficult at first, so a simple site might be preferable when starting out, instead of a feature-rich one. Simple sites also load much quicker, making sure that your buyers don’t grow bored and leave.

ecommerce web design toronto

Moreover you may want to consider customer support for your site and the right choice for a shopping cart. Customer support can even be helpful in creating a relationship with your customers, who will likely return if they feel your business responds promptly to their woes. Choosing a shopping cart may seem easy, but it entirely depends on the nature of your business. Consider things like coupons, affiliate programs or newsletter functions, all of which can be integrated into a shopping cart. If your plan is to get commissions through an affiliate program, then your cart will need to cater for that. If you instead wish to update your buyers and take a more hands-on approach, then there are carts with an integrated newsletter function. Popular carts include TomatoCart and Prestashop which can be integrated into the development of your choice.

Another aspect which comes to mind when choosing a development is how much customization you will require as your business expands. Buying a development will still save you precious time and money, though should you need your layout/design customized constantly it is better to choose a Prestashop based development. If you wish for a more intuitive solution, Tomatocart offers an easy interface which allows customization even by beginners.

If you are unsure on which development is right for your business, keep reading to ultimately make an informed decision. We will guide you through what kind of venture each development is suited for, including the specific types of developments available suited to a number of different eCommerce Web Design Toronto.

Magento Developments

Magento is widely used by many top brand-name businesses, including Samsung, Harvey Nichols and many others. Users can choose from the Community or Enterprise edition, flavours which depend on whether you plan on growing your business or not. 247labs.com mainly offers two Magento developments, which cater for businesses of an adult nature.

Prestashop Developments

This open source eCommerce solutions offers more flexibility compared to Magento, and you can always hire an experienced coder to modify the developments or fine-tune them exactly as you wish. The site offers a number of Prestashop developments at affordable rates for small or starting businesses; these include developments suited to clothing, lingerie, PC/Mac hardware, jewellery shops and many more types.

Tomatocart Developments

Tomatocart might be lesser known than either Magento or Prestashop but it offers an intuitive front-end, and integrated Google Adsense and SNS. This solution is easy to use for beginners, as it looks and feels similar to a Windows OS rather than more traditional eCommerce solutions. There are many Tomatocart developments on the http://www.ecommercedevelopments.co, including contemporary fashion, music store and a colorful Hi-tech theme.

CRE Loaded Commerce Developments

This solution is much like OsCommerce but with a number of additions, such as coupon codes, admin access levels and Easy populate to easily import a database. CRE comes with the standard OsCommerce development system, allowing you to be selective on what information is displayed. CRE Loaded developments present on the site include computer-related designs, Hi Tech developments, adult designs and many more.

Aside from the above, you can also state specific requirements should you need a design which isn’t available. You might find you need extra features like live chat, a customer service forum or multi language support all of which can be provided by 247labs.com at affordable prices.

Mobile App development

Mobile Apps Developers Toronto

Mobile Apps Developers provides professional mobile and web development teams on hire which includes capable mobile and web software developers. We are a dynamic mobile and web application development company catering to the mobile and web development requirements of customers worldwide. Outsourcing mobile and web development is the best way for companies to get their work done in an affordable yet reliable way. Our developers are highly capable and dynamic in General especially focussed on general mobile application development and General software application development. Use of General has been rising significantly for all kinds of mobile and software products. Our General mobile apps developers have extensive industry experience and are trained in all aspects of General application development.

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Within the General technology domain, we provide services to a vast range of industries such as FMCG, Corporate, Telecommunication, Enterprise, Retail, Travel, Call Center, Casino/ Gambling etc. Leveraging a combination a number of General development methodologies such as Waterfall, Iterative, Agile and communication systems such as IM, voice chat, an email we can offer our services to clients globally, reliably without any hassles. Following a process driven approach our General developers are well versed with all international development standards and General development processes and leverage the most advanced project management tools like Microsoft Project, MantisBT, Rachota, BugTracker.NET, Project.net and distributed source control and versioning tools like Git, SourceSafe. Our vast exposure to cutting-edge General mobile development projects has given us a solid background in custom third-party API integrations such as POS/ Till Machine API, SmartCard API, Google App Engine, Microsoft Azure, Youtube API, ccAvenue Payment Gateway, Barcode Systems API, Protx Payment Gateway and numerous others.

We have specialist mobile and web development teams consisting of General architects and committed General developers on third-party and open-source General software and mobile code SDK\’s, libraries, frameworks and components like. We also offer special solutions to customize, integrate, install, deploy and implement various third-party and opensource application packages like and others.

Offshore mobile and web developers at mobile apps developers are an incredible resource for getting a job done without the hassle of the management overheads of normal personnel. We offer specialized mobile and web software developers and dedicated General mobile developers for all your software and mobile development project requirements. Irrespective of whether you are looking at developing custom General applications or other software based applications, we have the developer for your needs.

We develop and implement a number of General apps and cross-platform mobile apps and solutions in such as Mobile Fleet Tracking, Mobile Shopping, Mobile Advertising, Mobile Games, Mobile eCommerce, Mobile Conferencing, Mobile Groupware, Enterprise Mobile CRM, Business Reporting, Mobile SMS Apps.

We specialize in all kinds of general mobile and web games developed with advanced 3D graphics and General enterprise apps with a service-oriented architecture following modern application design. We provide end-to-end consultancy and integration services to companies over their entire IT software setup across their software systems, web interfaces, and mobile devices to support on-demand access to business-critical data.

richmond fitness

CAN I EVER GET BACK INTO SHAPE?! FEELS IMPOSSIBLE…

We, as fitness professionals, get this question a lot as clients are often discouraged from their lack of results regardless how much hard work they put in. Changing how we look and/or feel is a tough process to integrate into our lives. We are constantly bogged down with work, family and daily hassles. Below are some pointers for a jump start into the best shape of your life.

1) Mindset change.

Change “can I ever get back into shape” into “I will get back into shape”. That shift in mindset is already part of the success. You have deleted the “program” of a question and have overwritten it with a statement. The former puts you on the fence. You are not sure if you are able to get back into shape – you may or you may not. The latter tells you that you will get back into shape – there are no “what ifs”. A personal trainer in Richmond fitness can change this mindset for you.

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2) Fitness is not a seasonal hobby; it’s a lifestyle.

Understand that getting back in shape is different from cutting weight for sports performance. It’s a slow process that contains many ups and downs. Learn to integrate healthy habits into your life to steer you into the right directions. You may not see results right away but as you pack on more healthy habits, results will come. A personal trainer can give you some tips on lifestyle.

3) Put in the work.

Some times you just need to put your head down and hammer out the work. Perhaps you need to train more often and/or more intensely. Maybe you need to have a stricter diet. You may not like it, but if you want to achieve the results you need to make the change. Everyone is different in terms of the work needed to be done. Some might get back into shape quickly with little effort; for some it may be harder. Understand that it is hard work in process. A good personal trainer will guide you towards the right direction.

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Whey Water

Building Muscles

Most individuals who are enrolled in a mass teaching course are curious to try if Whey Water Protein will get an effect to their muscles. Even if there are many products accessible, you must see to it that it actually works and that it does not get side-effects.

Protein ingredients improve the muscles that you get. Protein helps build muscles. It is best for you to take such products as you attend the workouts. You will get a fitter body if you take protein while working out.

Through balanced diet and regular protein intake, better results will be achievable. If you desire to develop more muscles, you’ll need to take more protein than your standard intake.

Whey Water

Based on scientific study, to improve huge muscles, you will need to take the required amount of protein. So if you weighed 180 pounds, you would get to take in 180-360 grams of protein every day. This would equal a huge amount of lean meat, fish or eggs and you may not be able to eat such a huge amount of protein each and every day. Taking more than your usual intake is not that good. You might end up very weak.

That is why you need Whey Water Protein. Whey is one of the protein components found in milk. It is an extremely easy protein to digest and your muscles are able to use it easily to repair them and grow even bigger. It will easily be absorbed by your body and would positively develop your muscles. The biological worth level (BV) measures how readily various proteins are absorbed by the human body. Eggs rate 100 on the BV scale, beef is 75 and whey comes in at 104. You will discover that it is not adequate.

You are now conscious that complement is the best source of protein. If you are committed to develop more muscles, it is required to take mass gain protein as part of your diet.

The isolates type of Whey Water Protein is more useful but is more costly that the usual Whey Water Protein. That type of Whey Water Protein can easily be ingested by the body against the regular Whey Water Protein product.

Lower cost makes it preferable than the useful one that is costly.

You are now conscious that taking Whey Water Protein to develop muscles actually works. The cost of the complement is what most individuals put into consideration, they also need to check the protein and sugar content. Add in whey in your diet course.

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Ion-X Protein Waters Review

The Ion-X Protein Water Liquid Protein Drinks, 30 grams of Protein in a 650ml drink.

Ion-X Protein Water is the hottest Bariatric Protein Supplement formulated specifically for Lap Band and Gastric Bypass Patients. The Ion-X Protein Water is the result of over 2 years of research and development and is recommended by the #1 Doctors, Surgeons and Nutritionists in the country.

The Ion-X Protein Water contains 30 grams of Pure Protein in a single 650ml! No Carbs & No Fat.

Ion-X Protein Water is the most advanced high protein drink every produced for the Lap Band and Bariatric Lifestyle. Ion-X Protein Water is rated #1 in taste for best tasting protein by those polled that tried other water based protein drinks Supplements.

Ion-X Protein Water is Zero Fat Zero Carb high protein drinks recommended by doctors for the Lap Band, Bariatric, and Gastric Bypass procedures. Ion-X Protein Water Promotes healing, helps achieve and maintain target weight, and promotes Muscle Growth.

water based protein drinks
water based protein drinks

The Ion-X Protein Water, which contains WHEY Protein, is recommended by doctors as both a Pre Op and Post op Bariatric Protein Supplement. Ion-X Protein Waters contain Vitamin B12 to aid in energy levels and Protein Absorption. Depending on the patient, a doctor or surgeon may recommend that Ion-X Protein Waters be taken once or twice a day. 1 Ion-X Protein Water = 30 grams of Protein.

Ion-X Protein Water is heat stable and can be taken anywhere. On the Go, at Work, at the Gym or at Home, Ion-X Protein Water is the perfect Gastric Bypass Protein drink, Lap Band Protein drink, RNY Protein drink, and Gastrectomy Protein Supplement for Gastrectomy patients

The Ion-X Protein Water can also be used by anyone looking for quick weight loss and solid muscle growth. With Zero fat and Zero Carbohydrates, Ion-X Protein Waters are the Perfect Protein Supplement for anyone on a high protein low carb diet.

Ion-X Protein Water is also ideal for anyone with Vitamin B12 deficiency as it serves as a Bariatric Vitamin B12 Supplement with over 2300% Daily Value of Vitamin B12.

The Vitamin B12 in The Ion-X Protein Water serves to reduce stress, enhance skin, and increase energy, as well as having many other beneficial health factors. Bariatric Ion-X Protein Waters with Vitamin B12…what a great combination!

Ion-X Protein Water is manufactured from the purest ingredients and is NATURAL with absolutely NO Artificial Flavours and NO Artificial colours. Ion-X Protein Waters are available in Lemon Coconut, Melon Cucumber and Orange Guava flavours and can be purchased at http://www.ion-x.com.au/.

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marketing for gyms

How to Stand Out From the Pack – So Clients Will Willingly Pay More for Your Service Part-2

First Read Part-1

Let’s look at an example and how it stacks up against the five criteria: let’s look at the niche “brides-to-be who want to look their best on their wedding day”.

  1. A big enough group. On average in Australia every year there are about 6 marriages for every 1,000 people. So if you live in a city with a population of 1 million, then there will be about 6,000 potential new clients. Given that you’re probably looking for only 50-100 clients a year, this is plenty.
  2. People hungry for your service. There are not too many brides-to-be out there thinking “nah, don’t think I’ll bother doing anything special for my wedding day. I’ll just rock up as I am really.” Whether it’s losing weight, or just toning up, you can guarantee most brides-to-be have at least thought about a physical tune-up prior to the Big Day.
  3. You already have a track record. Have you trained brides-to-be before? Are you able to get them to sing your praises in a testimonial? One thing that’s great about this niche is that it’s really easy to get great testimonials to use in your marketing for gyms. “Before and after” pictures are a very powerful persuader. So you can imagine the contrast between the picture of the overweight bride-to-be, and the gorgeous, glowing bride on her wedding day. Envy and desire are hugely powerful motivators!
  4. It’s easy to find people in your chosen niche. Are brides-to-be easy to find? They buy bridal magazines, buy wedding gowns, choose wedding cakes, book reception venues, set up gift registries, choose wedding flowers, go to bridal expos—the list is endless. All of these places are easy and effective to advertise in. All of them target the people in your chosen niche.
  5. People willing and able to pay for your services. In 2009 (the latest stats available) the average Australian wedding cost $49,202. The numbers are very similar for the US. Brides-to-be expect to outlay large sums of money for everything on “the best day of their lives”. I’ll bet most would be willing to pay more than average for the right personal trainer to have them looking their very best on their wedding day.

So all-in-all this looks like a great niche. With a bit of fine-tuning you could probably get the bridesmaids as well!

marketing for gyms
marketing for gyms

Now it’s your turn. Sit down with a piece of paper and start to jot down some possible niches. Just let your mind wander and write down any niche that pops into your head. Don’t discount anything at this stage. By doing this without censoring yourself, you’ll find that you unlock the parts of your mind that are the most creative. Continue for at least 15 minutes.

Once you’re done, go back through the list. It can help to put them in a table and rank each one against the five criteria, say with a rating out of 10. Then choose the one that ranks highest against all five criteria, and see how it sits with you. Could you see yourself focusing on people in this niche? Do you feel like you have a lot to contribute in this niche? Is it something you’d enjoy? If it is great! If not, go to the next highest and repeat the process until you find something you’re happy with.

Once you’ve found what you think is a great niche, you may want get feedback from us at Create PT Wealth, so simply email info@CreatePTwealth.com  and we would be happy to discuss your choice with you. Sometimes it helps to have a sounding board—someone to cast an objective eye over what you’re doing, to reassure you that you’re on the right track.

Now that you’ve found your niche, we need to look at how to make the transition from what you’re currently doing, to becoming the specialist in your niche. But be careful. You’re not going to go out and sack all your existing clients. It’s important to make this transition stepwise—you still need to pay the bills while you’re doing it!

The steps in making the transition are:

  1. Define your chosen niche in more detail—what are their needs, wants, fears and frustrations?
  2. Find where people in your chosen niche hang out. Who has your clients before you?
  3. Check out the competition. Is anyone already targeting your niche? What are they doing? How can you differentiate yourself from them?
  4. Decide where and how you will market, and prepare your marketing for gyms strategy and your marketing materials.
  5. Refine your service, so that you exactly meet the needs of the clients in your new niche.
  6. Decide on your pricing structure.
  7. Do the marketing and measure the results.

Sales Systems

How to conduct a new client sales meeting right down to the methods and processes that gets them signed up every time.

Understand and analyze the process for conducting a Sales Meeting with a new potential client; including the key questions that you need to ask every time and how to best understand the needs of each individual.  Plus see a method for setting up your rates and fee’s schedule to guarantee success.

The killer system for handling leads, right from the initial phone call, through to the Delivery of your packages and rates and hardly anyone else is doing it!

Every process you have in your business must be guided by a system and we show you some very polished systems on how to operate your sales process.  If you arrive at this session with only a few ideas, or even none, then you will be in for a great surprise as you will have several methods to place into your business that will help you provide a great and very professional service time and time again.

If there have ever been things that have held you back from achieving your full potential when conducting a new client sales meeting, then this session is a must for you!

The personal development elements of how you conduct your business are going to be some of the major areas that can either trip you up, or can guarantee you success.  During this session, we highlight some of the major challenges that most PT’s face during a new client sign up and how to avoid them.

Unlock the keys that allow you to have massive success as a Personal Trainer.

How to Stand Out From the Pack – So Clients Will Willingly Pay More for Your Service Part-1

Welcome to the start of an exciting journey! This is the first step in the process of you earning over $100,000 a year and working less than 20 hours per week. In this article we’ll look at what you need to do to start charging what you’re worth—which I suspect is a LOT more than what you’re charging now. But before we get started, there’s one concern that almost every personal trainer I talk to has around this subject, and that is: “What if I put up my prices, all my clients leave, and I can’t get any new ones. I still have to pay the bills!” Rest assured, I’m NOT suggesting you just put up your prices and not do anything else differently. That would be risky. Instead, what I’m going to show you is a system, that if you apply it as I show you, will have you consistently being able to charge at least double what you currently charge, and often a lot more.

Are you ready? Here goes….

The first thing you need to do is to DIFFERENTIATE your service. That means you need to stand out from the rest of the crowd. Stop being a “me too”. Because if you’re a me too, then you’re a commodity—it’s like buying petrol—people will shop around and only compare you on price. But if you set yourself apart so you have NO competitors, then there’s nothing for clients to compare you to. They stop buying on price, and instead look at you and what you have to offer.

But (I hear you say) given that there are 5,000 new personal trainers graduating every year, how are you going to set yourself apart?

Well, there are actually millions of possible ways to do that, but they fit into two main categories. To understand how this works, we need to look at an important business principle called “The Bathplug Diagram”. Here it is:

Imagine that you’re looking at the cross section of a bathtub, with the plug hole at the bottom. Every business lies somewhere on the curved line. Here’s how it works:

The people who make the highest profit are those at the top left and the top right of the diagram. Those at the top left are the ones who do a small volume of business, but at a very high price with a large profit margin. Like, say, a designer clothes store. Those at the top right of the diagram do a large volume, with low prices and a small profit margin. Like Kmart or Target.

marketing for gyms
marketing for gyms

The problem for most people is that they are too afraid to claim either of these two extreme positions. Instead they try to be “everything to everyone”, taking all business that comes along, and charging the least amount they can without going broke. It’s these people in the middle who struggle. The reason for this is that, when the economy goes bad, or “the plug is pulled” on the economy, these are the first ones to go down the drain. So here’s the key: the further up the sides of the bathtub you are, the better you’ll do. You can do that in one of two ways:

Model one: low volume, high price (like the designer clothes store)

This is probably the easiest model to set up. The way you do it is by finding a niche that you can specialize in. There are thousands, if not millions of possible niches out there. The reason that specializing works is that, given the choice, people would rather be trained by a specialist who knows exactly what they need, rather than a generalist who takes all-comers. And people are prepared to pay more for that privilege.

Think about the difference between a GP and a medical specialist. The GP has to see 70 or 80 patients a day, while the specialist sees a lot fewer patients, and charges a lot more!

Model two: high volume, low price (like Kmart or Target)

This model is generally a bit more effort to set up. The way you do it is by finding ways to have a lot more clients without having to spend a lot more hours on the job. That means leveraging your time. Here are two ways you can do that:

  1. Do group training. Instead of seeing one person and charging $200 an hour (like the specialist) you could see 20 people and charge them each $10 per hour to get the same outcome.
  2. Hire a lot of trainers to work for you. In this case you teach a lot of other trainers your system, and take a percentage of every dollar they earn. It does mean hiring and managing staff (and all the hassles that can go with that initially), but can be very lucrative in the long term.

For now we’ll concentrate on the first model (low volume, high price), since it’s the generally the quickest and easiest to set up, and is probably not too different from what you’re currently doing.

How to become a specialist

Specialising allows you to do a number of things:

  1. You can target your marketing for gyms, so you need to do less marketing and you get more clients.
  2. You can charge more, as people expect to pay more for a specialist, and they’re not just comparing you on price.
  3. You can work less hours without a cut in income, since your hourly rate goes up.
  4. You keep your clients for longer, since your training is tailored exactly to suit them.

Exactly what do I mean by “finding a niche to specialize in?” Actually, a more accurate description would be “finding a niche within a niche to specialize in”. In other words, you’re after a fairly narrowly targeted group. When I talk to personal trainers about specializing, they’ll often say to me something like “Oh, I already do that. I specialize in working with women.”

Well, this is NOT what I mean by specializing.

“Women” is a very broad niche. In fact it’s roughly half the people in the entire world! Working with the niche “women” is certainly not what I mean by “specializing”.

Instead, you need to find a niche WITHIN this broader niche.

Here are some examples of niches within the niche of “Women”: overweight women preparing for pregnancy, brides-to-be who want to look their best on their wedding day, or new mums who want to get back in shape after having a baby.

And here are some other examples of niches—Men in their 20s who want to pack on muscle, tri-athletes, people recovering from open heart surgery, paraplegics, people giving up smoking and not wanting to put on weight. Are you starting to get the idea?

Newbie mistake—many people who try to define a niche for themselves for the first time tend to choose a niche that is either too broad or too narrow. The next section will stop you from falling into this trap.

There literally are thousands of “niches within niches” out there. So how do you choose the right one for you? There are a few criteria that a good niche must meet. Here they are:

  1. There must be a big enough group of people in that niche. It’s no use building a business targeting albino pygmies!
  2. People in the niche must be hungry for your service—they must really WANT it. For example, targeting couch potatoes who’d rather drink beer and watch the footie than exercise may sound like a noble cause to work on, but the reality is, while they NEED your service, they don’t WANT it badly enough to do something about it. Don’t fall into the trap of choosing a group who really NEEDS your service, but just doesn’t WANT it.
  3. It should ideally be a niche where you already have a track record, either because it’s something you’ve done yourself, or you’ve successfully trained others in the niche before.
  4. It’s easy to find people in your chosen niche. Do they all read the same magazine? Do they hang out at the same conventions or expos? Do they all shop at the same store? Do they all buy a particular product? If you can find big groups of them, it really makes your marketing for gyms easy.
  5. The people in the niche are willing and able to pay for your services. For example while “long term unemployed people” may be a niche that fits the other criteria, they are unlikely to be reliable payers. On the other hand “busy executives who travel interstate at least once a week” are generally willing and able to pay a substantial amount for the right program.

More detail on Part 2