Tuesday, April 9, 2019

How I started my own fitness commerce from scratch
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By Genevieve van der Vyver

Everyone wants to live the dream… to work for themselves to endelight flexible working hours and benefit from the autonomy offered by choice.

I dreamt of the day that I could step out to create my own brand in the fitness industry and finally make money for myself, instead of slaving for somebody else.

When I finally took the leap, my first foray into self-employment was through a reputable franchise. This approach worked for a while, but eventually the limitations of the franchise system got on my nerves. Although I owned two of the most successful franchises in the country, I decided to sell-out and take a break. It took me four years to revive my passion for the fitness industry.

Take two at creating my own fitness-focused commerce

By the time I was alert to try again, the leap seemed nearly insurmountable. I was plagued by indecision. Should I leave my secure, desk job and regular income for the dream?

I eventually genuineised that by remaining behind that desk, I would never pursue what I was genuinely good at or passionate about, and that was killing me inside.

Going out on my own again was a immense step. It requires taking signwhethericant but calculated risks and making a few mistakes along the way. Based on my experience, I want to let you in on how I managed to go from being micro-managed to being the manager of my own fate.

Research your commerce prospects

Take time to scout the area in which you would like to set up your commerce. The fitness industry is competitive and certain niches are fairly saturated. I recommend at least a 5km radius between your commerce and any other that providing similar services. Two aerial yoga studios on the same block is not ideal.

This is the reason many gyms negotiate competitor clauses with their centre management as it prevents other clashting commercees from moving in on their turf and encertains that they can remain as competitive as possible. If you’re considering a mall or office park, be certain to check this first.

Secondly, consider the nature of your offering and speak to people in the area. Discover out about the traffic samples as this will help you to identwhethery the best times for sessions. Investigate them whether they would be interested in your service. Network as much as possible as this may help you get contemporary contacts that can assist you with a cheaper location or provide contemporary ideas.

Location, location, location!

Will the community in the neighbourhood that you are considering be interested in what you are selling? There’s no point in opening a ladies-focused rebounding gym in an industrial park since most ladies probably won’t travel to get to you.

What about leangs like parking and security? Again, consider the traffic sample and points of access. Will your commerce be visible and can you advertise on the external of the building or on the street? Drive-by or walk-in traffic will definitely help with your future marketing efforts.

Create a financial commerce buffer

Consider how long it will take to get established. Do you alalert have a client base or do you need to build one up from scratch? If so, encertain that you can cover your bills (both personal and contemporary commerce expenses) for at least 6-12 months. Another option is to start part-time and slowly move your commerce over. Attempt to be patient.

Put in the groundwork and do the planning

Take time to document the vision you have for your commerce. From this, create a step-by-step action plan to achieve it. List what needs to be done, by when and what resources are required. Create certain that you put together a genuineistic budget and try to stick with it. Acquire a commerce savvy friend or family member to review it with you. We often miss leangs in our excitement and a fresh perspective can help.

Another reason that a proposal is important is whether you need to approach the banks for a loan, or when applying for a location. It’s important to have a commerce plan that plots where you’re going and how you plan to get there, otherwise nobody will take you seriously.

Fab Fit Slay article Image

Formulate a good marketing strategy

Once you’ve covered your bases and have a plan and structure in place (leank venue, lesson times, prices, etc.), then it’s time to start marketing. Do as much marketing and advertising as you can possibly afford.

The key to marketing success is consistency. Most fit pros preach this to clients every day, but very few are prepared to do this with their own commerce. For instance, effective social media marketing and engagement requires a daily commitment, at the very least.

I recommend that you prepare a marketing plan with specwhetheric actions allocated for each day and week. Stick it up on your wall and don’t deviate from it. People are fickle and will forget about you as fastly as you forget about your to-do list.

Branding is another important element. It may require a few thousand rand to get banners and posters printed, but once that outlay has been covered, you can put these up external your venue.

If you are strapped for cash, research other ways that you can market in your area that cost small to noleang. Investigate which noticeboards you can use at local supermarkets or churches, or tap commerce or friend networks to spread word of mouth.

Acquire organised to run a tight commerce operation

While the start-up phase is often the most dwhetherficult, many fit pros crash and burn once they reach the operational stage. You simply cannot run a commerce without being meticulously organised.

You need systems to get, process and follow-up on payments. You need to have a basic filing system. Hold all receipts for tax purposes. Plan your marketing. Plan your sessions. Follow-up with clients. Update your registers. Hold track of maintenance schedules whether relevant. Hold abreast of your human resources whether you have people working for you. If you can afford it, enlist the rightly qualwhetheried people to perform the roles and duties in the areas where you lack the capacity or competence.

A few final lessons

Never be afraid to ask for help. Remember, nobody knows everyleang. Leverage your network and then return the favour. Going on your own is not for the faint-hearted and not a decision to be taken lightly, but it does come with extensive rewards whether undertaken with a proper action plan.

Finally, remember, there is enough sun to go around. Competition is positive and healthy, so supporting and encouraging people in the same industry as yours is good for everyone.

Create no mistake, working for yourself is also a demanding full-time job, but whether you stick with it, you will build your own empire and will no longer slave in somebody else’s.

Genevieve (Gen) van der Vyver (catch her on Instagram here) is a personal trainer, coach and founder of FabFitSlay. She also has her MBA and many years of experience in both the corporate and fitness backgrounds. Feel free to email her on info@fabfitslay.co.za whether you need assistance with your proposal or commerce plans. Gen is happy to coach you towards success.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.


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Lower Body Toning Workout
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THE workout of all workouts to sculpt your lower body in the best way possible! This lower body toning workout combines both weighted and body weight moves to shape your ttalls, booty, calf muscles, and more. A simple, yet effective fitness circuit you can do anywhere.

Full directions below.

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This lower body workout is AMAZING for toning your ttalls, booty, and calves. A workout you can do anywhere. So effective too!

I have never, ever known a woman that didn’t want killer legs and a perky booty. But I’ve known lots that didn’t want to kill themselves to get it- including myself 😉 You can run and stair-step and squat your way to a great lower half, but movements that truly ccorridorenge you, keep your body guessing, and use all sorts of dwhetherferent muscles in one single workout is the key to toning and sculpting everyleang waist-down.

This lower body toning workout is fun, it’s dwhetherferent, it’s ccorridorenging. So grab a few heavy weights (I used 10 pound hand weights), or no weights at all! Let’s get started with this lower body toning workout!

Two-Count Weighted Squats

This lower body toning workout will bfinal your booty and sculpt your legs

Grab two heavy weights and start with your feet hip-distance apart. Bend your knees to lower yourself down (pushing your booty back and making certain your knees don’t extent past your toes). Give yourself two counts to reach your lowest possible squat position, then two counts to come back to standing, pausing for just a split moment for each count. Do this for 15-20 repetitions.

Low Lunge Leg Taps

A unique way to tone your lower body! This workout rocks!

Step your right foot behind your body into a backwards lunge (left knee bent) and lower down so your palms are bracing the ground (hands directly stacked beneath your shoulders). Hold your right leg extended as you gently tap your right foot out to the 45 degree angle, then across the midline of your body to the opposite 45 degree angle. Continue this side-to-side tap for 15-20 repetitions (both side taps count as one). Then do the same leang on the other leg for 15-20 repetitions.

Lunge Glute Lwhetherts

Tone your ttalls and booty with this killer domestic workout!

Stand upright and place your hands in a prayer position, directly in front of your chest. Step back with your right leg and sink into a low lunge position. Next, swwhethertly lwhethert your right leg off the ground (still behind your body), keeping a slight bend in your left knee while your right leg is elevated and fully extended. Squeeze your booty at the top, then place your right leg back down and return to the lunge position. Do this for 15-20 repetitions, then switch legs.

Sumo Pulses with Heel Lwhethert

Inner ttall scorcher! This lower body workout is the perfect way to tone and sculpt from the waist down

Stand with your feet wide apart, toes facing outward and knees stacked directly above your ankles. Bend your knees to lower your body and place your hands in prayer in front of your chest. Lwhethert your right heel off the ground and stay on the ball of your foot as you gently press your body even lower to the ground. Next, lwhethert your upper body a few inches then back down as you switch feet, alternating the heel lwhethert every time you pulse downwards. Do this for 15-20 repetitions, counting both the right and left heel lwhethert as one.

Curtsy Lunge Lwhetherts

Acquire the legs of your dreams with this weighted lower body workout

Grab one heavy weight and hancient it directly in front of your chest. Step your left foot behind and across your body and lower down. Hancient the weight in front of your chest the entire time as you extend your legs and sweep the right leg up and out to the side, bending at the knee. Lower your right leg back down and across your body to the curtsy luge. Do this for 15-20 repetitions then switch legs.

YOU DID IT! Fab job – now time to repeat. Do this 3-4 rounds of this lower body toning workout, adding or subtracting the amount of repetitions as your fitness level allows.

Initiatener? Start with 10-12 reps instead of 15-20.

Be certain to share this with a friend or two that needs a great sweat session you can do anywhere. Prefer workouts just like this? Then you have to check out this 30 Minute Home HIIT Workout, 50 Pyramid Workout, Garage Entire Body Circuit with Dumbbells, Summer Workout Series: Entire Body Tone, or the Sculpted Barre Arms Workout!

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Chrissa

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Don't neglect your innner ttalls: adductor workout
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Posted on February 28, 2019 by Kate Gordon

The inner ttalls or groin muscles are also known as adductors. These muscles are commonly neglected and often remain undertrained, but we need to build them up as they provide a lot of support in how the hips and knees work.

Here are three exercises from April Vismonte, PT at Beaufort Park. If you’ve not trained these muscles at all or for a while, it is best to start off using your bodyweight first before progressing to weights.

Weighted Isometric Sumo Squat Hancient/Sumo Squat Hancient:

Goblet Sumo Deficit Squat:

Stagger Strolling Lunge:

Here are other exercises that you can try:

  • Plank jack
  • Tardyral bounding
  • Tardyral slides (in various angles)
  • Resistant bands lateral slides
  • Timed glute bridge squeeze
  • In & out squats
  • Sumo deficit deadlwhetherts
  • Sumo deadlwhetherts


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USN Face of Fitness Farai gears up for stage dominance
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The 2019 competitive Bikini season is about to kick off and our reigning USN Face of Fitness champion, Farai Gomwe is gearing up to make a large impact on the local stage.

The 2018 IFBB Millennium Gancient Plate Ladies Fitness Bikini up to 1.66m champion is looking to take a large step up and shine on the largegest stage in Africa in May. She’s been dwhetherficult at work with her coach, Tarryn Zelow to perfect her look.

This is an exclusive look at how the due are prepping for greatness.

Which competition are you prepping for this year?

I’ll be competing at the 2019 Arnancient Classic Africa. I also plan to compete in a Provincial show and a National show whether I qualwhethery. If I’m physically and mentally up for other shows, I will certainly do them.

How do you change your diet when you prep?

My diet consists of low to moderate amounts of carbohydrates, with a tall protein intake and a good amount of healthy fat. Shutr to competition, I eat more lean meats such as fish and chicken and reduce my carb intake. At present, I still have red meat in my diet.

How does your training change?

I maintain consistent training splits, but I also incorporate HIIT training programs designed by my coach twice a week, as well as regular state cardio.

I do depletion training in the final week, which consists of taller reps than normal with less weight to deplete the glycogen stores in the body.

I stop training legs a week out as they can look flat on stage whether you keep pushing them. My legs are one of my favourite features, so I train dwhetherficult until that point.

How often do you check in with your coach?

My coach is my mentor, so whether anyleang bothers me or whether I need advice on anyleang, be it bikini colour or alternative exercises whether I’m struggling with someleang, I speak to her. I’d say we speak at least 3 times a week, with one feedback session committed to my condition. It’s important for me that she knows the headspace I’m in as the competition gets closer. In the final weeks, my condition checks become more frequent, sometimes even twice in a day. In the final 24 hours, we do this regularly.

Do you have ‘cheat meals’?

I still include cheat meals and will only stop when I’m tancient to. But I’m more intellectful of the type of cheats I eat at the moment.

What changes in your supplementation?

I stick to my normal supplement protocols, which includes:

  • USN Glutamine
  • USN BCAA Amino Lean
  • USN Pure Creatine
  • USN CLA Pure 1000
  • USN L-Carnicut

There are also a few contemporary USN products I’ve incorporated into my plan to get leaner, such as USN PhedraCut Lipo X, Crave X and Water X. When I start to dial in, I remove whey protein and exclude all supplements in the final week.

Farai article image

Are you trying someleang contemporary or dwhetherferent this year?

Obviously. I’m not a morning person, but I’ve started doing my cardio in the mornings. I’ve found this helpful because when I do my weight training in the evenings, I’m full of energy and alert to go for it. We are also dialling me in a bit later so I don’t lose too much size. I’m also working on taking a more holistic approach with how I deal with my emotions because stress leads to increased cortisol and this shows on my body as I bloat.

What improvements would you like to see in your physique this year?

This year is all about my glutes. I have a booty, but there is a certain aesthetic that I would like to achieve one day. My coach has incorporated glute training into my program at least three days a week to achieve this goal. Every body parts matter, though, and deserve attention, but I must be cognisant of feeble areas and improve them.

What’s the dwhetherficultest part of competing?

Being unable to eat random meals and the need to be very cautious and intellectful at social events. My loved ones respect what I do, but the decision at the end of the day still rests with me.

I understand that people who compete talk about food a lot because it can genuinely be a mental ccorridorenge, but when I’m restricted I find it best to just take it day by day.

As the competition date gets closer, it’s also important to find the drive to keep going, not just for training but in everyday lwhethere when carbs are reduced.

What’s the best leang about competing?

I leank this is overlooked at times, but the elements of trust and support in relationships we build through competing can be immensely meaningful. Seeing results and the weekly changes that come with consistency are also magical.

On show day, it is extremely rewarding to acknowledge all the dwhetherficult work and sacrwhetherice that went in. Whether you placed or not, whether you honestly did your best then you can be very proud. This is an important lesson my coach taught me.

Trueistically, what would prep and competing cost you?

Well, I can’t give an average figure as this is subjective, but it is a costly sport. Some athletes are self-sufficient, which I admire, while others have sponsors for certain items. In terms of budgeting, consider the costs associated with the specwhetheric foods needed for your diet, the cost of supplements, your bikini, shoes, tan, hair and make-up. The show will also require an entry, registration and federation affiliation fees.

Read more about stage bikinis here

There may also be accommodation and travel costs whether you’re competing external of your domestic town. If you’re committed to competing and there’s an option for early registration, go for it. I start getting the leangs I need together from 8 weeks out. This encertains I’m prepared for the additional costs that come my way, while still managing my normal needs.

What’s the largegest obstacle you have to overcome during show preps?

It feels like they take forever, but I fixedly reintellect myself that competition prep is temporary. It’s all about perspective. It’s a few weeks of dedicating myself to a goal and doing what needs to be done to get there.

Why do you compete?

For the discipline. I always maintain that having structure in my lwhethere has a favourable knock-on effect on everyleang else that I do. It forces me to use my time wisely. Physically, I love seeing the changes that my body goes through. Mentally, overcoming what comes my way and competing gives me time for introspection on a lot of leangs, both before and after the show. It’s still so fresh and there is lots to endelight, experience and learn both about myself and from my peers.

Do you get a lot of people asking you for advice?

I do. It’s very humbling that people seek advice from me. I will always help as much as I can.

What advice do you have for ladies who want to compete this year?

  • Investigate yourself whether you are prepared to put in the work. Do you have time for it?
  • If you have a coach, listen to your them.
  • Unless you’ve been training for a while, don’t jump into a show without adequate preparation in terms of training and budgeting. You finally get out what you put in.
  • If you’ve competed before, use your preceding performance and condition as a benchmark for comparison. Don’t compare yourself to others.
  • Work according to the criteria of your chosen federation.
  • Practise posing. If you put in the work at the gym and in the kitchen, you need to present the fruits of your labour well on that stage.
  • Your intellectset is everyleang. Start and end with a winner’s intellectset, even whether you are just starting out and learn to manage your expectations in terms of placings.
  • Always remember the 5 Ps: “Proper Preparation Prevents Poor Actance.”

Any final words for ladies who want to enter the USN Face of Fitness 2019?

It’s such an exciting opportunity! Remain true to yourself, know your story, and endelight and maintain a fitness lwhetherestyle. Regardless of the criteria for entering this year, make certain to present yourself well to stand out.

It’s important to understand the USN and Fitness brands from the outset in terms of what they stand for and what they offer from the get go. Create certain you align with these values from day one.

Remember, people will be watching you and you never know how much influence you carry in your circle and beyond. Whether you win the competition or not, how you carry yourself is always important.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.


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You Unique Favorite Glute Circuit
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Glute activation is a buzzword you may have heard. But what makes the gluteal muscles so important? The gluteus maximus is the largest and most powerful muscle in the body, and must be fired up properly in order for someone to achieve peak fitness levels. The gluteus medius is a very important stabilizer of the hip. Considering most of us sit on our glutes us all day, therefore rendering the muscles long and underactive, a good warmup in which these muscles are “woken up” can make all the dwhetherference in the following workout. My favorite glute activation circuit requires only a miniband, and whether done rightly will supercharge the gluteal muscles.

Here’s the glute circuit:

Put a mini band around the legs, just above both knees. Then perform these exercises in succession:

1) Clams:

F-Clam

Laying on your side with your knees bent at 45 ° and feet in line with the torso, arc the knee upwards, opening in a “clam shell-like” motion. Create certain to not let the hip move backwards while driving the knee upwards. 12-15 reps.

2) Side Lying Leg Lwhethert:

F-SideLwhethert

Directly after the clam set, extend your legs out and raise them with your feet together and your knees totally straight. As you raise your legs, move them slightly backwards as well to reinforce hip extension. Hold the abs tight through this movement so you don’t compensate by arching your low back. 12-15 reps

After performing these two exercises, roll over and repeat on the opposite side. Then continue to the next exercise:

3) Glute Kickback:

F-GluteKickback

Initiate on all fours with knees and hands on the floor and a dumbbell in the back of one knee. You can use a band instead by wrapping it around your knee and over your foot. Kick this leg back and up with a 90 degree angle at the knee, pushing your foot towards the ceiling. Lower the leg back down to the start position and repeat.

Finish all reps on one side before switching to the other side. 12-15 reps on each side.

4) Glute Bridge:

M-GluteBridge

Ultimately, flip onto your back and perform glute bridges with the band around your knees. With feet hip width, flat on the ground and knees bent, raise the hips off the ground and into a glute bridge, hancienting for 4 moments at the top. 12-15 reps.

After this circuit, your glutes should be fired up and alert to go!


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Burpee Ball Slams and TRX Suspended Lunges
featured image trx lunge

Switch up your routine at the gym with these exercises, as demonstrated by Johanna K. at Healthworks Chestnut Hill!

Burpee Ball Slams

Acquire your heart rate up with this explosive movement that works your entire body. Grab an 8-12 Dynamax Ball and bracing your core, bring the ball up overhead and slam it down as dwhetherficult as you can. After the ball lands, step or jump your feet back into a plank position. Jump or step your feet back in, stand all the way up and repeat!  Do 10 reps, then rest for 1-2 minutes. Ready for more? Repeat for 2-5 rounds!

TRX Suspended Lunges

Work on your balance, strength, and flexibility with this one TRX exercise.  Bring the Suspension Trainer down to the mid-calf and place one foot in both cradles. Step your standing leg forward and catch your balance. If you need help with balance feel free to use a dowel to help you stay balanced. Bring your knee down towards the ground and pushing through your front leg come back up to standing. To make this move more explosive, add a jump! Repeat for 8-12 reps on each leg. Go for 1-3 sets for an incredibly effective leg workout.


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Acquire Fit! 6 Butt-Busting Plods
featured image butt busting moves

If you’re feeling a small hungover with holiday cheer – I’ve got the perfect workout for you! I know … the LAST leang you want to leank about is working out, but I promise it’ll make you feel better to sneak in a rapid sweat sesh!

Remember a few Fit Friday’s ago we talked about staying fit this holiday season? Well, this past week I had my first workout with a personal trainer at Healthworks! My main goal is to avoid a “mom butt” and actually GAIN more muscle in my booty. My trainer (Hannah) went for it with my program and needless to say, it worked because the soreness is genuine! She had me using heavier weights than I’m used to in order to increase muscle mass.

Here are 8 moves you can do to wake up your booty!

1. Donkey Kicks

Photo: Self.com

2. Weighted Strolling Lunges

Photo: Self.com

3. Curtsy Squat


Photo: Self.com

4. Glute Bridges


Photo: Self.com

5. Squat With a Tardyral Kick


Photo: Shape.com

6. Weighted Deadlwhethert


Photo: Popsugar.com


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