Monthly Archives: February 2020

Social Media

Introduction

These days almost everyone is on a social media platform. If you are a coach and do not have an Instagram or Facebook, you are far behind. Therefore, are likely to not reach many folks, assuming that you don’t have a huge reputation in the community already.

Types of Social Media Accounts

A lot of coaches have both Facebook and Instagram. In addition, have made multiple accounts. They have personal accounts and a business account. Their personal account is showing followers: family, hobbies and everyday life. The business account is showing: anything related to products being sold or Activities related to the business. Above all, Anything that could attract people to the page and product(s) of the business. Don’t be a business man or woman. Be authentic, and genuine. People pay attention to those who are realistic and authentic, not those who speak from written scripts and use difficult terminology.

Hashtags

Now with Instagram (IG) a lot of the posting should be consistent as well with Facebook (FB) but a tool that you can use on IG that isn’t on FBHashtag is the hashtag (#). During my internship at a local gym here in Erie PA. I’ve learned that to pop up more on feeds you not only need good content, but also need a specific amount of hashtags per post in order to be put on the Explore page of IG. This page will show what IG thinks to be posts that are in your interest including posts that have used the same hashtags or location(s). So the more you post and the more hashtags used, the better chance you have of popping up on someones timeline. This article explains very well the use of hashtags and the effectiveness of hashtags.

Groups

FB has the Group button where you can not only explore what groups are practicing or sharing, but you can make your own group as well. The image below shows you what groups I follow on the left hand side, groups that are suggested for me, and groups that my friends belong to or created. Then of course to start your own group you can click the + Create Group button on the left side.

Real Life Social Media Example

For example I am going to be cutting (dieting) soon and going to be monitoring my progress. I will be choosing a diet and then posting progress pictures on both platforms including the weight tracker tool here at FitUnion! I can make a group page for this reason, and try to invite people who wish to do the same, a goal related to mine, or if they just want to follow for interest. This could be a great gateway to start and promote your business as a coach. Not only will people see the product but also see you are a result of the product. You are the proof that’s in the pudding.

Taking Measurements

Taking Measurements are SUPER important to do as soon as possible! For instance, there are times where you will lose 2-3 lbs in the first few days of a new routine. Especially with 3-Day Refresh, the jumpstart to any Challenge Pack!

Many of the best fitness coaches always recommend starting every new fitness program with the 3-Day Refresh/Kickstart option. Above all, you can do this program in only 3 days AND be down as much as 4-5lbs. Documenting this short 3 day program and its results can be a great promotional tool if you eventually decide to do this as business too!

Equipment Required

For your measurement’s you will need:

Bands: https://www.teambeachbody.com/shop/d/b-lines-resistance-band-kit-BLINESBandKits?referringRepID=Sorry. No data found!

Pull Up Barhttps://www.teambeachbody.com/shop/d/chin-up-bar-ChinUpBar?referringRepID=Sorry. No data found!

Optional Equipment:

  • A Heart Rate Monitor – with chest strap: HR Monitor. This one is compatible with the iPhone and Apple Watch.
  • Power Stands: TFE Power Stands

Video Walkthrough – Taking Measurements

Step-By-Step Walkthrough

There are five key areas of your body you should measure: arms, chest, waist, hips, and legs. And don’t forget to weigh yourself each time you take your measurements!

Consistency is key, so make sure you’re taking your measurements the same way each time.

Measure Your Arms

  • Put your thumb on the opposite shoulder and stretch out your pinkie to find the center of your upper arm. Wrap the tape measure where your pinky touches your bicep. Record that number.

How to Take Your Measurements

 

Measure Your Chest

  • Wrap the measuring tape around your back and under your arms. Tighten the tape on the imaginary line that connects your nipples all the way around your body. Record that number.

How to Take Your Chest Measurements

 

Measure Your Waist

  • Wrap the measuring tape behind you and around the waist. Using your belly button as a guide, try to get the tape measure level all the way around. Record that number.

Note: Utilizing a mirror or another person works well for this step.

How to Take Your Waist Measurements

Measure Your Hips

  • Stand and place your feet together then find the widest part of your hips. Wrap the measuring tape around your hips and try to keep the tape level. Record that number.

Note: Utilizing a mirror or another person works well for this step.

How to Take Hip Measurements

 

Measure Your Legs

  • Using the same method from measuring your arms, stretch your pinky and thumb out on the opposite knee and go up to find the center of your upper leg. Wrap the tape measure around that point and record that number.

How to Take Leg Measurements

Once you’ve completed at least one Beachbody program and you’ve taken your “before” and “after” photos, enter and submit your results to the Beachbody Challenge Contest!

Remember that a tape measure does not find your actual body fat percentage. However, it is useful to find the aesthetic change during the process of weight loss and training. Therefore, You should be taking before/after picture’s along with taking measurement’s.

Body Fat Percentage

We recommend that you use the skin fold calipers to measure body fat, due to it being the most accurate. There are various testing methods for the Body Fat Gauge. However, we will only go over two, simple and in-depth. 

Video Walkthrough – Calculating Body Fat Percentage

Simple Method

This method is the less accurate than the in-depth method, it gives an approximation of Body fat. However, it is included because some individuals may be tempted to skip measuring body fat in the beginning or aren’t familiar with the process. We recommend using the In-Depth method below. When you achieve amazing results, you will wish you had!

If you wish to Download the instructions for Offline Viewing:

https://fitunion.com/wp-content/uploads/2021/10/body-fat-simple.pdf

Step 1 – Find the Spot

  • In order to find the measurement spot, place your finger on the top of your hip bone and move up about an inch towards your collarbone.

Step 2 – Pinch

  • At the spot we found in Step 1, Pinch (about an inch) your skin. While holding your skin, use the Body Fat Calipers and pinch your skin along with your fingers until the arrows line up.

Step 3 – Repeat

  • Repeat step 2 a few times (3-5) and average the results to get your approximation.

Step 4 – Chart

  • Refer to the chart below, utilizing age and skin fold measurement, to find your body fat percentage. 

In-Depth Method

In order for you to complete this method, you will need to know how to use the Body fat calipers. Review the Simple method for instructions. 

The In-Depth method starts with the chart below:

The chart labels all of the spots that you are able to measure.

Step 1 – Download Spreadsheet

Download the Calculation Spreadsheet designed by one of our Contributors, Jason Diebold: Body Fat Calculations.

Step 2 – Fill Out Spreadsheet

Open The Spreadsheet and get Familiar.

  • Blue – Values carried form other Cells
  • Black – Values you should input
  • Red –   Calculations from within spreadsheet

Input the Basic Information:

  • Age goes in Cell B8
  • Height goes in Cell B9 (Inches)
  • Enter Starting Weight in Cell B10

After that, Input your measurements In Cells B14-B20. Some measurements may be difficult without another person to assist. 

Next, Head to the site: http://www.linear-software.com/online.html  and copy over the measurements.

Click on Calculate will breakdown the body composition that goes in Cells B21-B23

Step 3 – Track On Fitunion

The Final step is to record your measurement’s on our website, noting the body fat %:  Add an Entry

As soon as you get 2 entries into our website you can track your change’s here: https://fitunion.com/weight-tracker/

Over 40?  Muscle’s depleting as you age? Or younger & want to add as much MUSCLE as possible?  Checkout my post on Preserve you Muscle Mass to learn about how to end or slow the progression!!

Before and After Pictures

We can not over stress the importance of taking pictures as early and as often as possible!!!

Here are 2 truths that we know to be TRUE:

  1. Everyone is uncomfortable displaying their biggest before pictures in a skimpy outfit like a swim suit.  AND….
  2. Everyone who gets results is ALWAYS searching to find and post the very worst, “fat” before pictures that they can find!

Even just a few days of exercising and eating better you will begin to feel results!  We want to capture ever inch and pound of progress that you achieve!  These early changes, even in the first few days of exercising will really motivate you to go even further.  Long term you will become proud of your result and then want to share the worst pictures that you can find too.

Having great before pictures is also super important for entering The BeachBody Transformation Challenge Contest.  Entering the challenge can be a strong motivator to do your daily workout.  Eventually winning a cash reward for your results can be a life changing event!  As a long time Beachbody Customer and Coach I have had the pleasure to win the contest as both a coach and a contestant myself.

Here is my winning Contestant Video, just imagine how PROUD you will feel when the company celebrates your progress with you:

As AMAZING as it felt to accomplish my own goals. It truly feels even better when I can help a friend and team buddy win.  As you get results you will inspire other folks to follow your lead and trust me you will be full of joy when one of your own wins too like Jeff did:

Well, we have a couple of solutions for taking your pictures:

You will need to take before and after pictures as well. Be sure that you use an adequate camera that is well focused so you can have accurate and clear photos. We recommend using a White or solid color background as plain as possible.  Try to take all the pictures in the same spot each time for consistency.  Using a plain background will help to extract pictures later for a great before and after shot like these:

You will need to take:

  • One of the front (coronal plane).   We like to take this picture either flexing or with your arms pointed out from your body at 45′ angles to show your outline better

  • Then one from the side (sagittal plane).  Either with arms down at your side or crossed at 90′ in front of your face.

  • Finally one of your back.  Again either flexed or at 45′ angles from your toros.

This should be done before starting the program and once every week or so.  The more pictures the better.  I know of one guy that did daily pictures for 90 days and got into the commercial for P90X. Realistically you want pictures ever 15 days or so!  When I did my 1st Power 90 and P90X journey I took pictures about every 15 days as I felt fit.  So I only took them on lean days so the pictures looked good but at least every 15 days.  Then label them so you know when they were taken until your program is finished.

These pictures will become a major part of us helping you to win an official prize from the company for your results.

UPDATED:

Lately have been using this new App called Nettelo.  It works good to make a 3D cartoon image of your body.  Many people prefer using these pictures to share instead of their actual body on social media and such.

It is easy to use with the directions inside the APP by only taking 3 pictures.  The app then gives you all the measurements that you will need as well.

Lately I go back and film myself (just my phone) doing all 3 positions that the App asks for and I use still images from that video for my progress photos.

Here is where you Record your Pictures (At least every 15 days) and your Measurements (Do it daily) on our website :  Add an Entry

You can view you picture gallery here (available only to you and your coach team): https://fitunion.com/weight-tracker/