The Coaching Manifesto: 6 Rules for Achieving Excellence

As in any career, people become coaches and trainers for a variety of reasons. Some reasons are nobler, such as surviving cancer and wanting to help others. Some are more practical, like coaching as a career, because you've always been an athlete. Some more ambitious, like seeing yourself as an entrepreneur and a small gym as a path. Regardless of how you got into coaching, now you are and it's time to make yourself a good one.

As in any career, people become coaches and trainers for a variety of reasons. Some reasons are nobler, such as surviving cancer and wanting to help others. Some are more practical, like coaching as a career, because you've always been an athlete. Some more ambitious, like seeing yourself as an entrepreneur and a small gym as a path. Regardless of how you got into coaching, now you are and it's time to make yourself a good one.

As with your own training, there is no point in coaching half-heartedly. There are far too many bad and mediocre trainers and coaches in the world. The following six rules are not easy, but they are simple. If you accept them, you are ahead of the game.

You will become a better coach and, as a result, your clients will be happier. I call this the coaching manifesto. I've learned these rules in pieces over the years. I'm introducing them to you here as a whole because when I put them together it made all the difference for me.

1. Find out more

This is the first rule for good reason. This rule takes effect the day you decide to become a coach and continues until the day you hang up.

There is not a day in between that you should stop studying.

Attending courses, attending seminars, reading books, watching other trainers, watching videos – learn, learn, learn. New information emerges every day from magazines, from researchers and from working with your own customers. Learn something every day and never stop.

2. Know your customer

Your customers are a resource for your learning, but in order to learn from them you must know them.

How can you teach people until you understand them and their goals? You can't tell them what to do until you know who they are and what they want.

What are your clients' injuries, histories, and motivations? You know your stated goals, but do you know your real goals? Do you know what drives them? How great if you could see your customers so clearly that you could help them see themselves.

Do you know your customer – better than they know themselves – but without judgment. Know their body, know their mind and show them the mirror. Then share your knowledge and show them how you are going to help.

3. Know yourself

We can't really ask others to look in the mirror and make changes unless we're willing to look at ourselves in the cold, harsh light. To really know others, you have to know yourself.

Communication also becomes easier when we know ourselves. When we don't see each other clearly, we take a lot personally. We think a customer's anger is with us when it really comes down to their own frustrations.

When you know your customer and yourself, you know the real root of the problem and its solution is easy.

Knowing yourself also means knowing your weaknesses and solving your own problems. If we educate ourselves every day, we need to know what we don't know. That means recognizing the gaps in our skills and steadily closing them.

Coaching manifesto, coaching training, becoming a better coach, coaching

4. Get over yourself

This is a consequence of "know yourself". Once you know yourself, it is time to conquer yourself.

Yes, it's great that you can do a one arm push up. Do you have to do them in front of your clients for no reason? No. Let go of your ego and need for attention as you coach.

It's not about you The less it is about you, the better you'll be a coach. It's not about you when your customer is upset. It's not about you if your customer is happy. It's just not about you.

You did it. Not you. You are just a channel. The ego adds impurities and makes you a poor guide in learning and progress.

5. Don't be married to the method

Learning and progress are possible with almost any training method. In the fitness industry, it goes without saying that your system is better than others, but it usually isn't. Coaching is good or coaching is bad.

You're a good teacher or a bad teacher whether your dumbbell is pink, you're wearing an undershirt, or you're using sandbags.

If someone says their system is the best, they are probably trying to sell you something. Don't worry about the best system; Just be the best coach in everything you do. In general, people should work a little harder, pick up a little more, and move a little faster.

You should exercise strength, cardio, and flexibility. Call it what you will, but the body is the human body and there are only a limited number of useful things you can do with it and with it. Be committed to the results, not to a guru or method.

6. Do no harm

Everything you do with your customers should lead to something productive and positive. People don't come to you to hurt themselves. They come to you for higher goals – sometimes these goals look like world championships, and sometimes they look like they're going to run a mile without stopping. Regardless of their fitness level, it is your greatest responsibility to your customers to protect and train them.

When you know your customers, you know what to do and what not to do. If you know yourself, if you are honest with them and they get upset, you won't take it personally. When you let go of the method, you will find ways to customize the workout for you. Further education can help explain why this is the best path for them.

Not only can you follow one of these rules and be an excellent trainer or coach. If you follow them all, you will be excellent, your customers will be excellent, and you will be the health and fitness channel you want to be. Try to take number one to heart now and see how it works out for you.

Photos courtesy of Shutterstock.

Twinky Flex Review: A Neon Wall Light That Bends The Rules

Twinky Flex Rating Twinkly 8 out of 10

Twinkly Flex

RRP $ 100.00

"It's the neon light that you can continuously adapt to any shape and design at home."

advantages

  • Endless lighting adjustments with the app

  • Bright and dazzling colors

  • Bends easily for unique designs

disadvantage

  • No possibility to combine two tubes with each other

When it comes to Christmas lights, nobody does it better than the smart light maker Twinkly. I've been excited about the company's smart lighting line since I first saw it a few years ago. While the choices are quite large when it comes to Christmas lights, there really isn't anything that you could use all year round.

This is where the Twinkly Flex comes to the rescue, one of three brand new smart lighting solutions the company unveiled earlier this year during CES 2021. The flex is very similar to any other LED light strip, but it is encased in a sturdy tube that allows it to be bent or bent. Think of it as a neon wall light, but which can be moved into any position you want – for that unique, individual look.

installation

The Twinkly Flex measures 6.5 feet long followed by a cable of pretty much the same length that plugs into an electrical outlet. There are some double-sided adhesives and plastic sheets in the packaging to help shape the flex. I initially used the adhesives to design the word "love" on the wall, but found it all came apart the next morning – so I ended up using the screws provided to secure the plastic panels to the wall. It's extra work, but it hands out the weight and design better than just the adhesives.

Wall mounted plastic guides for holding the Twinkly Flex design.John Velasco / Digital Trends

One of the hardest things about installing the Flex has nothing to do with the actual installation. Instead, it's about figuring out which design to go by. There are some shapes and abstract designs to go with, but the 6.5 feet I had to work with was limiting at times. Unlike other smart LED light strips, you can't physically connect two flex tubes together for more complex designs. Instead, you can use the app to buy multiple flex strips together.

software

The Twinkly app is pretty simple. After connecting the Flex to my home's Wi-Fi network, I was then able to choose which lighting effects to choose. In fact, there are many effects to choose from to suit your tastes – from standard colors that breathe to unique effects that display multiple colors at once. The options and customization are endless so it is really fun to try.

While the preset effects are nice, there is also the option of creating your own custom effect that requires you to associate the Twinkly Flex with your phone's camera. This process helps with the preset effects too, as some of them are directional – like some of the cascading effects that go from side to side or top to bottom.

Think of it like a traditional neon light sign you might see on a shop front.

There's support for Google Assistant and Amazon Alexa, which is handy if you just want to speak voice commands to turn on the Twinkly Flex. The app also lets you turn the Flex on remotely when you're not there, as well as setting up a custom playlist that scrolls through selected lighting effects for a set amount of time. With so many options and customizations, I really enjoy how I can choose different effects for holidays and special occasions. So yeah, they're the Twinkly year-round smart lights I've been waiting for!

performance

Twinkly's smart Christmas lights have never disappointed me and the Flex continues the trend of delivering mesmerizing effects accompanied by bright, dazzling colors. Because the LEDs are enclosed in a tube, you won't get the overwhelming intensity of light that you get when LED light strips are exposed. In fact, the hose scatters the light evenly – so its glow is just the right amount.

Use the smartphone camera to take a photo of Twinkly Flex on the wall.John Velasco / Digital Trends

It is sure to dazzle in the dark and attracts attention with its shimmer. Think of it like a traditional neon light sign you might see on a shop front. It is the same intensity that gives any room enough atmosphere. For this reason, the Flex is best used as an accent light rather than a primary light source, much like a reading or spot light. Even though it's isolated as an accent light, I'm still impressed with how it can dominate a room without being too overwhelming.

Our opinion

The price of smart LED light strips has dropped dramatically, so the $ 100 cost of the Twinkly Flex can be a shock to some people. However, I think it is worth investing as it is unique in the world of smart lighting. With so many dazzling effects to choose from and create, the only real limitation is determining which design is doable at just 6.5 feet.

Is there a better alternative?

When it comes to accent lighting, you can use the Govee LED light barthat's a fraction of the cost. However, it's best reserved as accent light that isn't visible – not something that would stand open on a wall.

Like other smart wall lights, the Nanoleaf Elements have a rustic look with glowing LED wall panels, but are much more expensive.

How long it will take?

The Twinkly Flex's sturdy outer casing feels sturdy enough if you want to bend and bend it multiple times. However, it is difficult to say how the lights will last over the long term with constant use. The LEDs are designed for 30,000 hours. If there is a defect, there is a one-year limited warranty to cover it.

Should you buy it?

With its year-round lighting solution in Flex, Twinkly proves that it can inspire, so the purchase is definitely worthwhile if you want to create variety with a dazzling feast for the eyes.

Editor's recommendations



12 Rules to Optimize Your Health for a 21st Century Mindset

Comfort and convenience have made it harder than ever to be mentally and physically healthy.

I recently noticed that I had a bad habit of pulling out my cell phone every time I went to the bathroom. It was automatic. I would go to the urinal, aim, and scroll. After almost dropping my phone in the bowl one day, I decided that this habit was a problem.

So I made a rule: don't check my cell phone in the bathroom.

Continue reading

Unspoken Rules to Size Up Your Session

Here are three things I knew before training for competitions or hiring a new PR during a session.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

1. Order matters

We often find different beliefs where the elevator comes first. We hear from a camp1 that the energy consumption after training will not vary significantly depending on the strength training method. In other camps, we understand that strength training (RT) is dramatically affected by the training order and other prescribed variables, which De Salle 2 says include, but are not limited to, volume, intensity, pace, and rest intervals. In my experience, however, the order of the exercises is mainly determined by the program objectives.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

If you are not in a program, this is already a recipe for disaster. Choose your poison if you want (they'll all hurt):

Fortunately, there is a method for the proverbial madness of training. The order of the exercises becomes critical in situations such as hitting PRs for power lifting, weight lifting, and sports in general. Heavier compound movements are at the top, while secondary work remains secondary. Bodybuilder connections will continue to be the top priority, but additional work will be just as important for developing an overall balanced body.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

Still, sacrificing a higher volume, higher intensity deadlift to get PR on curly hair or low rows of cables is ridiculous. Complete gym tasks that require the most setup and effort first. As you become more experienced, you can consider options. Lift hard and heavy to build muscle and lift for good biomechanics.

2. Good biomechanics

Good biomechanics often remain unaffected when we start discussions about drop setting, super setting or circuits. However, if the exercises are arranged so that general fatigue subsides after the tiredness within the workout, this is the money. In order to understand this, one has to understand the phases before and after the exhaustion of the training. For example, leg extensions are an excellent exercise before and after exhaustion on quad-focused leg days, while lying curls of the Nordic hamstring are best suited for post-exhaustion work.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

Pre-exhausting exercises have a higher tendency to negatively impact performance on heavy compound lifts, while being most useful in warming up the intended muscle group. In this case, the cluster setting with similar movements may be more effective than warming up for five minutes for a total of one or two sets.

Post-exhausting work is then best left to work on tissues from a different angle that could not previously be reached and on secondary muscles that are not directly isolated.

3. Experience equals results

According to the principle of adaptation, muscle tissue needs new stimuli in order to achieve effective growth. This happens both at the neurological and musculoskeletal level. If we expose a muscle to different stimuli over time through a larger selection of exercise options, 3 a muscle becomes all the more mature4. This is not an excuse to spend more time in a single session.

Sessions are periods in which a careful amount of time is spent training muscle tissue by training it in its implementation. For example, if a program requires 90% 1rpm for three consecutive sets followed by five accompanying exercises totaling 120 repetitions, it doesn't make sense to spend two and a half hours in the gym. If anything, this wastes time to replenish your muscle tissue, i.e. overtraining.5 However, we all learn from experience to improve time management for both training and nutrient timing to prevent accidental regression.

As a natural bodybuilder, I often thought of hitting my muscle tissue in the floor to cause pain on consecutive days to stimulate growth.

Still, I learned that recovery is far more critical. What is the use of a muscle if it can hit almost maximum strength only once every few months?. Of course, everyone will peak and therefore a series of wavy periodizations6 This may be necessary for muscles and joints to function optimally.

References

1. Da Silva, Rodrigo Lavinas; Brentano, Michel Arias; Kruel, Luiz Fernando Martins, "Effects of Different Strength Training Methods on Post-Workout Energy Spending", Journal of Strength and Conditioning Research: August 2010. Volume 24, Issue 8, pp. 2255-2260.

2. Simão, R., de Salles, B.F., Figueiredo, T. et al. "Sequence of exercises in strength training." Sports Med 42, 251-265 (2012).

3. Charles Poliquin, "Five steps to making your strength training program more effective." NSCA Journal Vol 10, Number 3, 1988.

4. K. C. Darr and E. Schultz, "Stress-induced activation of satellite cells in growing and mature skeletal muscles". J of Applied Physiology 1987, 63: 5, 1816-1821.

5. E. Randy Eichner, "Overtraining: Consequences and Prevention", Journal of Sports Sciences. 1995, 13: sup1, S41-S48.

6. Zourdos, Michael C .; Jo, Edward; Khamoui, Andy V .; Lee, Sang-Rok; Park, Bong-Sup; Ormsbee, Michael J .; Panton, Lynn B .; Contreras, Robert J .; Kim, Jeong-Su, "Modified model of daily wavy periodization produces higher performance than a conventional power lift configuration," The Journal of Strength & Conditioning Research: March 2016, Volume 30, Issue 3, pp. 784-791.

Unspoken Rules to Size Up Your Session

Here are three things I knew before training for competitions or hiring a new PR during a session.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

1. Order matters

We often find different beliefs where the elevator comes first. We hear from a camp1 that the energy consumption after training will not vary significantly depending on the strength training method. In other camps, we understand that strength training (RT) is dramatically affected by the training order and other prescribed variables, which De Salle 2 says include, but are not limited to, volume, intensity, pace, and rest intervals. In my experience, however, the order of the exercises is mainly determined by the program objectives.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

If you are not in a program, this is already a recipe for disaster. Choose your poison if you want (they'll all hurt):

Fortunately, there is a method for the proverbial madness of training. The order of the exercises becomes critical in situations such as hitting PRs for power lifting, weight lifting, and sports in general. Heavier compound movements are at the top, while secondary work remains secondary. Bodybuilder connections will continue to be the top priority, but additional work will be just as important for developing an overall balanced body.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

Still, sacrificing a higher volume, higher intensity deadlift to get PR on curly hair or low rows of cables is ridiculous. Complete gym tasks that require the most setup and effort first. As you become more experienced, you can consider options. Lift hard and heavy to build muscle and lift for good biomechanics.

2. Good biomechanics

Good biomechanics often remain unaffected when we start discussions about drop setting, super setting or circuits. However, if the exercises are arranged so that general fatigue subsides after the tiredness within the workout, this is the money. In order to understand this, one has to understand the phases before and after the exhaustion of the training. For example, leg extensions are an excellent exercise before and after exhaustion on quad-focused leg days, while lying curls of the Nordic hamstring are best suited for post-exhaustion work.

Unspoken rules to increase your session - fitness, weightlifting, fitness, powerlifting, rest and relaxation, biomechanics, weight training, deadlifts, bodybuilders, leg extension, hamstring, Nordic curls

Pre-exhausting exercises have a higher tendency to negatively impact performance on heavy compound lifts, while being most useful in warming up the intended muscle group. In this case, the cluster setting with similar movements may be more effective than warming up for five minutes for a total of one or two sets.

Post-exhausting work is then best left to work on tissues from a different angle that could not previously be reached and on secondary muscles that are not directly isolated.

3. Experience equals results

According to the principle of adaptation, muscle tissue needs new stimuli in order to achieve effective growth. This happens both at the neurological and musculoskeletal level. If we expose a muscle to different stimuli over time through a larger selection of exercise options, 3 a muscle becomes all the more mature4. This is not an excuse to spend more time in a single session.

Sessions are periods in which a careful amount of time is spent training muscle tissue by training it in its implementation. For example, if a program requires 90% 1rpm for three consecutive sets followed by five accompanying exercises totaling 120 repetitions, it doesn't make sense to spend two and a half hours in the gym. If anything, this wastes time to replenish your muscle tissue, i.e. overtraining.5 However, we all learn from experience to improve time management for both training and nutrient timing to prevent accidental regression.

As a natural bodybuilder, I often thought of hitting my muscle tissue in the floor to cause pain on consecutive days to stimulate growth.

Still, I learned that recovery is far more critical. What is the use of a muscle if it can hit almost maximum strength only once every few months?. Of course, everyone will peak and therefore a series of wavy periodizations6 This may be necessary for muscles and joints to function optimally.

References

1. Da Silva, Rodrigo Lavinas; Brentano, Michel Arias; Kruel, Luiz Fernando Martins, "Effects of Different Strength Training Methods on Post-Workout Energy Spending", Journal of Strength and Conditioning Research: August 2010. Volume 24, Issue 8, pp. 2255-2260.

2. Simão, R., de Salles, B.F., Figueiredo, T. et al. "Sequence of exercises in strength training." Sports Med 42, 251-265 (2012).

3. Charles Poliquin, "Five steps to making your strength training program more effective." NSCA Journal Vol 10, Number 3, 1988.

4. K. C. Darr and E. Schultz, "Stress-induced activation of satellite cells in growing and mature skeletal muscles". J of Applied Physiology 1987, 63: 5, 1816-1821.

5. E. Randy Eichner, "Overtraining: Consequences and Prevention", Journal of Sports Sciences. 1995, 13: sup1, S41-S48.

6. Zourdos, Michael C .; Jo, Edward; Khamoui, Andy V .; Lee, Sang-Rok; Park, Bong-Sup; Ormsbee, Michael J .; Panton, Lynn B .; Contreras, Robert J .; Kim, Jeong-Su, "Modified model of daily wavy periodization produces higher performance than a conventional power lift configuration," The Journal of Strength & Conditioning Research: March 2016, Volume 30, Issue 3, pp. 784-791.