How to Incorporate Exercise into Your Life without Noticing It

Exercise is vital for the maintenance of both your physical and mental health. However, for those of you who are not accustomed to working out on a daily basis, it can be challenging to fit exercise into your daily routine. Therefore, finding an easy way to fit physical activity into your day to day life is the perfect solution. This useful guide will provide you with some simple tips on how you can incorporate physical activity into your daily life without even noticing it.


Get Off the Bus


Instead of getting off the bus at your usual bus stop. Why not get off a couple of stops earlier? Walk the rest of the way and get your blood pumping. Improve your circulation and increase your fitness levels at the same time. You might even lose a few pounds if you pick up the pace and push yourself that little bit harder.


According to the Mayo, Clinic walking boosts the mood, burns fat, and decreases the risk of type 2 diabetes and cardiovascular diseases.


Take the Stairs


How often do you take the stairs instead of taking the elevator or escalator? Next time you need to go to the 5th floor, take the stairs instead. Increase your pace as you go along. By the time you reach the 5th floor, your heart should be pumping, and your body will thank you for providing it with some much-needed exercise.


Commercial Breaks


Do you spend a lot of time in front of the television? Instead of wasting the commercial breaks, perform squats, jumping jacks, side twists or push-ups while you wait. That is two to three minutes of activity during every commercial break!




Put a little more effort into your housework, and you could burn some extra calories while giving your house a deep clean. Perform side lunges when you are making the bed, do kickbacks while you are washing the dishes. If you have tiled or wooden flooring, sweep instead of using the vacuum cleaner. Do squats as you clean the doors and windows? Hang your laundry on the line instead of putting in the tumble dryer.  There are many ways to boost your calorie burn when you are doing simple everyday tasks. Give it a try!


Climbing the Stairs

Next time you climb the stairs at home, take two steps at a time. Climb the stairs sideways, do a slight jog. Doing this every time you climb the stairs will increase your daily calorie burn significantly.


Exercise does not have to be boring if you find it challenging to stick to a daily workout routine, use these simple tricks to boost your overall calorie burn. The more you focus on finding ways to add physical activity into your everyday life without going to the gym or scheduling in “workout” time, the more you will begin to enjoy working out on a regular basis.


Don’t think of exercise as a waste of time, think of it as an essential part of your daily life. Whenever you feel like using the vacuum cleaner instead of sweeping, remember this famous quote by Jim Rohn:


“Take care of your body; it is the only place you have to live.” Jim Rohn-

How to Fit in Exercise as a Stay at Home Mum

It can be challenging to fit in exercise as a stay at home mum. Your kids are always the priority, and when you do have time to yourself, exercising is probably not at the top of your list. Therefore, fitting in small amounts of exercise here and there can often be the only solution. In this simple guide, you will learn how to fit exercise into your daily routine without even noticing it.



House Cleaning Workout


Cleaning your home can be an opportunity for you to fit in some much-needed exercise. When you are cleaning the windows, do some squats or kickbacks. Vacuuming the floor? Do some lunges as you vacuum. Making the bed? Perform side lunges while you are making the bed. Sorting the laundry? Place two baskets on the floor, one on the other side of the room. Sort the clothes by running across the room to place the clothes in the other basket.


Playing Games With The Kids


Playing games with the kids is the perfect opportunity for you to burn some calories. Play tag, running races and rounders. You can even fit in a workout with the kids by searching for a kids workout plan on YouTube. According to Kids Health, kids should get at least 60 minutes of exercise every day. Therefore, working out with your kids can only have a positive effect on their overall health.


Long Walks With The Kids


Take long walks with your kids instead of sitting at home watching television. Walk around the park, to the shops or explore your local area. Use this time as an opportunity to bond with your kids and make meaningful memories that they will cherish for years.


Commercial Breaks


Instead of spending the evening slumped on the couch, why not use the commercial breaks to fit in more exercise. Do jumping jacks, squats, push ups, sit ups or whatever takes your fancy when the commercial break comes on. Do this for every commercial break, and by the end of the evening, you would have done a decent amount of exercise for the day.


Kiddy Squats


Working out with your kids could also mean using them as your weight when you squat. If your kids are small enough to be picked up, hold them on your back and perform your usual squats. They will have fun, you will get some exercise in, and they will learn to develop good habits when it comes to exercising on a regular basis. Children learn by watching and copying; therefore, if they see you taking pride in your health, they will learn to do the same. Set an example for your kids and involve them in your workouts whenever you can.



Take your kids swimming for the afternoon, and if they are slightly older, you can swim alongside them. However,  if they are smaller, splash and play with them in the pool; you will still burn some extra calories while you play.


Having kids should not hinder you from keeping fit and healthy. Include them in your fitness routine and teach them how to exercise on a daily basis.

How to Stay Fit and Healthy on a Budget

Keeping fit does not have to be expensive, costly gym memberships and expensive protein powders are not necessary. In this article, you will learn how to stay fit and healthy without blowing your monthly  budget.


Meal Prep


Prepare the majority of your meals for the week on Sunday night. Do this, and you will be less tempted to buy expensive take out food. You will also be fully aware of what goes into the food meaning that your meals will be healthier and more nutritious than take out food and snacks.



There are millions of workout videos on YouTube, one of the best channels to subscribe to a is fitness blender. They have tons of of free workout videos including 30 day challenges, beginner workouts, intermediate level programs and advanced workout regimes.


Free Sports


YouTube is fun but sometimes playing sport can be more interesting than doing 40 push-ups. Look for tennis courts, football pitches or open fields, and free to use outdoor gym equipment.


Carry a Water Bottle


Bottled water might seem cheap when you are buying it but those little pennies add up over time. Therefore, instead of buying bottled water when you are out, carry a bottle of filtered water that you filled up at home. Most coffee shops, cafes and restaurants will fill up your bottle for free too.



Make Your Own Pre-Workout Drinks or Snacks


Don’t be fooled by all these pre-workout powders. They are certainly not worth the money. Instead why not make your own pre-workout by blending bananas with almond milk and frozen mixed berries. Add some extra good fats by adding chia seeds or hemp seeds to the mix.


Walk Walk Walk


Walk, walk and walk some more. Walking is good for your physical and mental health. According to the Mayo Clinic, walking every day could reduce the risk of type 2 diabetes and cardiovascular diseases such as hypertension. Walking also reduces stress levels and boosts the mood.

Shop Late


Shopping later on in the day has its advantages. Most stores reduce their items at the end of the working day. Especially fresh produce therefore, if you go to your local supermarket at around 4pm, you should get a huge discount on your weekly fresh produce shopping.



Instead of purchasing costly pedometers, use free apps such S health on Android and Nike Run for other operating systems. These apps can help you to improve your fitness and track your overall progress, and they are free!



Discount Codes


If you simply cannot resist eating out, choose healthier options and search for discount codes for your chosen restaurants before you go out. Websites like Voucher codes are excellent for finding last minute deals.


Create a Budget Sheet and Stick to it


Create a budget sheet for your monthly expenses and do not deviate from it.



Keeping fit and healthy does not have to cost the earth. Try out some of these easy tips to improve your health and boost your fitness.

Knowing When to Expand Your Workforce

If we are lucky in our business endeavors, there may come a stage where we consider expanding our existing team. Whether that means increasing from one member or adding to an already large group, the parameters are much the same. This can be an exciting moment of growth in your business, although it is of vital importance that the timing is correct. Ideally, once you decide to grow the team, this will signal future growth of the general business and isn’t something you really want to backtrack in the future.

So, how to know when it’s the correct moment to add to your workforce? Here are a few helpful indicators.

Increased Workload

When you start to notice that the workload, be it for just yourself or your team members in general, is increasing to a point of high stress or levels where you cannot complete the assigned work to the deadline or quality you wish, then it may be time for expansion of the team.

It is much more beneficial to your company in the long-run to expand your operations and provide the premium level of quality expected by the consumers who have enabled your business to thrive up until that point rather than risk stagnation or regression.

Diversification of Business

Every company should be striving to set new challenges and goals. This is especially true in today’s business world. If you are not moving forwards then you are moving backwards. With opportunities such as the developments in blockchain and fintech opening up complete new business sectors, it is glorious times for risk taking business owners.

This does not mean jumping in blindly. You will need to be guided in new areas by experienced team members. Therefore, it is key that if you are considering venturing down a new business path, you also consider expanding your team to reflect this.

Employee Discontent

Some of the first signs of the need for expansion may come from your existing workforce. If they are unhappy due to overwork or stress. It is highly likely they and you would benefit from adding team members with the ability to reduce their burden. Nobody wants to be part of an unhappy and overworked team. The old adage of quality over quantity again rings true.

If you are spotting these signs of discontent or complaint among your team members, it may certainly be something to take under advisement.

Final Thoughts

Adding to the team in today’s modern age also doesn’t need to break the bank. You can even hire through the likes of Freelancer or by using recruitment sites such as Monster. These both provide you with flexibility and a reduced recruitment cost.

Strategies to Help You Close More Sales among PT Clients

When you’re running your own personal training business, there’s nothing more important than being able to close sales. Sure, it’s great to interact with your clients and build rapport. But, at the end of the day, if you’re not actually closing any deals, you’re pretty much wasting your time and potentially missing out on lucrative earning potential. And, nobody wants that.

Today, we’re going to look at a few proven strategies that will help you close more sales and succeed as a personal trainer. While finding something that works for you can be difficult, using these strategies will get you started on the right track and in no time, you’ll be closing sales as if it were your job. (Since it is)

  1. The “Now or Never” Close

This method involves providing your clients with one time only or limited time deals. As you probably already know, people always tend to procrastinate. Most times, we prefer to mull things over before taking any actions. However, by offering limited time discounts, your potential client will feel anxious about missing out on an opportunity and will lead them to make a decision sooner than later and many times, this might just be the push that you need to be able to close a sale.

  1. The Summary Close

This is an old-fashioned method that has been proven to work over and over again. It involves you summarize all the key points of your sales pitch and should focus mainly on the benefits that you can provide. In the end, by summarizing key points and making them match the needs of your clients, you’ll be far more likely to close a sale since your potential client will have just heard all the reasons that you’re the perfect trainer for them.

  1. The Question Close

This method of closing involves asking specific open-ended questions to gain insight into your potential client’s interest. Try asking things like, “Does this routine seem like something you’d be interested in?” or “Would this sort of exercise solve the problems that you mentioned?”. When you get a “yes” to questions like this, you’’ then be able to focus more on things that you know your client is already interested in making a close much more likely than if you were simply swinging in the dark.


It’s important to remember that there are no fool-proof methods to being able to close sales and that nobody is a natural-born salesperson. It’s something that comes with time and practice. Don’t be afraid to experiment and try new ways if your current method isn’t providing you with results. Remember to focus on your customers and in time, you’ll be able to find a perfect closing method that will work for you every time.

How to Start an E-Commerce Business the Easy Way

As today’s business world continues to mobilize and evolve, the best way you can ensure to stay at the forefront is by starting your own e-commerce business.

E-Commerce is any transaction conducted electronically. It is therefore relevant and accessible to everybody from sole trader, right through to huge corporations.

Basic requirements are really simple and really only two main things you should first focus on:

  • Your Product Idea: This is the lifeblood of your e-commerce business. It should be an in demand or upward trending product, ideally an original, innovative idea. One which you can source easily and reliable which also encompasses value and profitability.


  • Your Marketplace: If the product itself is the blood, your marketplace is the heart. The channel through which your product is pumped out to the customer. This would ideally be a place which is free of any aftersales fee or royalty. It should also be a website or channel over which you have ownership and sole control. This allows for ease of expansion as demand increases.


Once you have conducted effective market research and identified a product, you will open the supply chain by creating a relationship with the best supplier you can find.

For distribution you should purchase a quality domain name and establish an easy payment system for your customer. With some paid marketing campaigns through social media and other outlets to target your chosen demographic, everything is now in motion and the potential is unlimited for your e-commerce business.

Starting an e-commerce business is as simple as these steps and can be done from anywhere. Using just your computer and creativity, you can create an e-commerce empire.

You can even encompass drop shipping to reduce your handling costs. If you have the next big idea, get your e-commerce business up and running right away.



Top 7 Tips For A Successful Boot Camp Business

The best way to dominate the already saturated fitness boot camp business is to get out of it entirely. Many trainers now consider boot camps as cash cows without knowing what it takes to give clients the best results. Many boot camp operators are there for the money and offer their clients no real long-term results. They are just looking to make quick money and get out of business.

But if you want to get the best from your boot camp business, there are certain things you need to put in place.

Here are seven tips that will ensure you start off a successful boot camp business.


Offer Wide Range Of Programs

Have a program that caters to the general population. In general, there is a perception that boot camp style training is too hard for many people. You need to shatter that perception by offering training that caters to all fitness levels.

Get A Customer Management Tools

Get a customer management tool to ensure that you can be completely aware of the membership status of all your people. There are a lot of CRMs on the market and once you have more than 100 members.

Communicate Effectively

Use an automated email tool to provide your members with quality content that will help them achieve their goals. As you grow, it would be impossible to email each of your members individually. Generic information can be sent on a schedule while replies to customer emails should is best made individually.

Partner With Reputable Businesses

Align your business with reputable partners that will provide your members and trainers with discounts and benefits. It is often a challenge to gain credibility when you are launching a fitness business but partnering with well-established organizations will help. Think outside the square for how you can work alongside well-established brands.

Offer Additional Programs

Offer additional programs that cater to other niches in the fitness market. Niche areas that you can deliver programs for are youth, rehabilitation, seniors, sports teams, and self-defense.

Get A Sound Marketing Plan

Learn both online and offline marketing methods to get the word out about your fitness business. Without a sound knowledge of how to market your business through the internet and also through traditional marketing methods, you’ll struggle to attract members to your business.

Interact With Other Trainers

Network with other trainers to keep your sessions fresh and exciting. Being a trainer can be a lonely experience. Many trainers are self-employed and can get quite isolated. It’s really important to make sure you are talking to other trainers to keep your ideas new and fresh and your members continually stimulated by your sessions.

The above tips will see to it that your fitness boot camp stands the test of time and is sustainable. A solution-oriented business is the best way to keep your clients inspired, motivated and you will achieve good results.

You need to stay ahead in the game by constantly following up on the trends in the fitness industry. This will ensure you remain solidly in business and mark your place in the ever growing fitness industry.

Five Reason Why Your Fitness Business Needs A Marketing Plan

Many personal trainers and gym owners do not have a fitness marketing plan, and they don’t know what they are missing. They are paying dearly with valuable revenue each year for this ignorance. Not having standard fitness marketing is just like preparing to fail, and no businessperson will love to miss out on the opportunity of maximizing profit.

A standard fitness marketing plan is your roadmap to fitness profits. It’s like your GPS, which if you fail to have, you will steer you’re your business to the ditch. Having a fitness marketing  plan is not optional. Every successful business has a base plan, a drawn-out strategy that gears the business through tough periods.

The importance of having a well thought out fitness marketing plan cannot be overemphasized.

In other to further explain the importance of a fitness marketing plan to every fitness business, we have provided the following reasons and believed you would fully understand why by the end of the day.


Increase Your Chances Of Business Success With A Fitness Marketing Plan

Whenever you fail to plan, you automatically plan to fail. If you start off a business without a marketing plan, you have automatically planned to fail.

It does not count if you have a passion for fitness, your business will not succeed if you do not take it as a business.

Creating a smart action marketing blueprint will not only ensure you start off on the right foot but will have a strong financial base that will increase the chances of success.

For you to increase your chances of financial success, you will need a fitness marketing plan.

Find Out Hidden Profit Opportunities And Wad Off Competition

When you analyze the market value of your business, you will get to discover hidden profit opportunities before most of your competitors get to it. You can quickly capitalize on your discovery and make more profit for your business.


Always Focus On Your Goals

A fitness marketing plan will make sure you stay focused on your business. With your business plan, you will be forced to write down your goals, set up a specific target time and the method of achieving your goals. This process will ensure you stay focused on your goals and what you want to achieve.


Take Better Business Actions

Without a business plan, you are going to find it difficult to take bold business actions. Even when you make a business action, you do so under a shaky business foundation, and you are likely to fail.

But With a well-designed fitness marketing plan, you can easily adjust your business action items and even improve your tactics. This will help increase your chances of maneuvering through difficult business times and make actions that will increase your chances of making profits.

Reduce Your Chances Of Risk

Properly analyzing your business chances will make sure you identify high-risk areas and plan towards avoiding them. There is a business without risk, but with an active business plan, you have better chances of avoiding these risks and steering your business out of difficult times.

With the above reasons, you now understand why a fitness marketing plan is invaluable. Get your business a marketing plan today and make more profit from your fitness business.


How to Keep Your Personal Training Classes Fresh

Jogging, Run, Sport, Jog, Sporty, Race

When you have personal training clients, especially on a regular basis over a long period of time. An element of repetition is bound to emerge from classes on occasion. This could be with a singular client over a long period or carry over a number of clients if you follow similar programs on a daily basis.

Although this is difficult to avoid, it will undoubtedly lead to displeased clients and lost opportunities. To prevent this from happening, there are a number of things you can do to keep your offerings fresh and unique.

Change the Routine Periodically

Change is something which many people do find difficult to cope with. There is an element of risk when you change any formula or routine. The risk is that you lose your clients who were happy with the original format or way of doing things. There are also many who subscribe to the theory of “If it isn’t broken, don’t fix it.”- This can be correct, however, most likely in this case is there will be a slow and prolonged stagnation of business and a gradual decline in revenue which may go unnoticed over a long period and leave you wondering what happened to the business.

Evolution is Key

Failure to change will ultimately result in failure. Even though you provide a successful offering right now, always remember that firstly, your competition are always striving for ways to overtake you and secondly, the industry itself is rapidly evolving and changing. Exercises and training methods quickly become outdated, supplements are reformulated and improved and scientific research is always at work, proving and disproving techniques. You need to stay at the forefront of this information.

Much as some clients may resent a change, people quickly get on board with new programs and strategies once they have become proven or popular.

Change the Tempo or Surroundings

Nothing says that as a personal trainer, you must train in one specific location every time. The beauty of the industry is that many times, it can be flexible. Shake things up with an outdoor session from time to time or a change of setting. This helps keep clients both excited and motivated.

Secondly, there is no need to always go hell for leather, rest periods are vital as well as lighter training loads. This can have a beneficial effect in the long term. You should also be offering advice on the latest supplements and do not be afraid to suggest new training methods which you too are learning about. Life is a learning process and your clients will thank you for taking a vested interest in advancing their fitness beyond a timed go for broke lifting session.


In every industry, even the strongest, most innovative products must adapt or die. This is happening on a constant basis, we need only look at the recent successes of companies like Nintendo with their new product offerings to see how change, even to an industry giant, can generate a rejuvenation.

Creative Tips for Boosting Your Social Media Following

Essential to the foundation of any profitable online business or indeed any business at all these days is a strong social media presence. This can be vital to determining or changing your company’s market position and ultimately bottom line. As a business owner, you may have specialist knowledge in many areas when it comes to starting a business. If social media is not one of those, don’t be at a disadvantage. Allow us to guide you with a few simple steps.


Build your Network Wisely

It may certainly be tempting to boost your following in inorganic ways such as paying for followers and other such frowned upon activities which are often breaking the rules of the social network, however, it is recommended that you demonstrate patience and selectivity when growing your audience. You want to ensure your followers share genuine enthusiasm for your goals and become a place where you can rely on genuine feedback.

Interact Regularly With your Followers

Your followers are more than just a number and they like to be treated as such, make them feel valued through meaningful interactions and regular communication. Importantly, you must find a delicate balance to ensure you are not communicating too much. Being interactive and personal in your responses helps to build a sense of trust and bonding within your network.

Be Timely and Responsive

Leading on from the previous point. Responding quickly, often and creatively with your audience helps to foster a sense of trust and make them feel more valued. This will be vital in the long run as your followers are your supporters not only in good times.

Provide a Unique Experience

By providing something which your followers cannot get elsewhere, you are increasing value for them and giving them a unique opportunity by choosing to follow you. That could be some insight into your otherwise unavailable personal life or some otherwise personalized experience for your followers. This will help boost your numbers and also build a greater rapport with your audience.

Employ a Professional

Another option to increase your followers is to hire a social media manager or agent to act on your behalf. These are often industry experts across the multiple social media platforms who can help establish, grow or maintain your social media following whilst also relieving that stress from you personally. This is a fantastic option nowadays when time is such a precious commodity.

The Last Word

It is of paramount importance to maintain a strong social media presence these days. As we can see from the tips above, there are a number of ways in which you can achieve this. Regardless of the path you choose, it will take dedication, quality marketing and patience to grow your ideal group of followers, but when you do, you have a staunch core base to support your ideas and provide energy to your future plans. Essential aspects of any site or business.