Personal Training 101

Exploring the Seven Deadly sins of the Fitness journey

How your physical fitness levels define your mental health. 

Workout just to look better naked and attract more potential dates? We cover which muscle groups catch the eye the most for the opposite sex. The answers might surprise you.

Covering the basics of building a world class booty

Body fat percentage used as a human credit score?  Could this be our future?

The dreaded cardio. We all hate to do it, but love its results. Now, there are some winners and some losers in the world of gym equipment, and here, we cover the most popular ones, and whether they are worth your time or not. 

Comparing the body's body fat system to an institution we all know well, the bank. Checkings vs Savings accounts used to explain fat loss. 

Have we lost the war on obesity? How bad is the problem, and what does the near future look like for someone out of shape? State of the Union. Disclaimer: Might hurt some feelings.

Repeat these 7 mantras multiple times daily for life guidance, and watch your goals come with in your finger tips. 

We explore how much it can cost to get fit in the USA today

 Nothing is a coincidence, and mindlessly waiting for your life to drastically improve without putting in the effort is like turning in your lottery ticket without filling out the numbers first. Great things are done by great people, and great people make great decisions. 

Using 11 metrics spread across 4 different categories to determine how fit is the average person, and where you stand in comparison.Based off the human health and fitness assessment calculator found on our free fitness app, personal training 101. 

Every wonder what order you should follow in the gym? Does cardio come before or after lifting weights? When should i do Abs? When does stretching come into play? How do i warm up? Lets dive right in

Covering the Top 5 "Cheat Codes" for faster fast loss and better muscle building during your fitness journey. 

A quick analysis of strength levels on four compound exercises, the barbell bench press, back squat, dead lift, and over head press, across five escalating categories, untrained, gym goer, body builder, power lifter, and finally, elite world record. Find out how you compare to the strongest men on the planet. 

Making sense of all the health and fitness metrics gathered by these endless smart devices. 

Ultimate Upper Body Routine: Broken down and explained 1) Bench Press  -  3 sets of 8 reps2) Incline Dumbbell Bench Press  - 3 sets of 12 reps3) Bent Over Row) - 3 sets of  8 reps4) Lat Pull Down -  3 sets of 12 reps5) Military Press - 5 sets of 12 reps6) Barbell Bicep Curls  - 5 sets of 12 reps7) Seated Dips - 2 sets of 8 reps :  2 sets of 12 reps : 2 sets of 20 reps

Discussing what are man boobs, what causes them , how to get rid of them , and finally what is a workout one can do at the gym to target that area. Workout:3 -4 Sets of 8 -15 Reps1) Barbell Bench Press2) Incline Barbell Bench Press3) Dumbbell Incline Chest Press4) Seated Dips5) Push Ups6) T Bar Row7) Lat Pull Down8) Military Press9) Deltoid flys and Deltoid Raises

We examine the best fitness shoes from Nike and Adidas across all categories. 

Defining the word HABIT, and breaking down how you can use this powerful concept to improve your life. Also, 10 fitness habits to begin TODAY to start seeing better health results, BQ here, and lets dive right in

Bulking is idiotic. 

Using metrics to compare what the average professional athlete can do with their bodies compared to the average Joe's and Jane's of America. 

Alcohol! Societies' favorite drug. Follow the  lovely BQ, as she takes you through the many, many side effects of regularly drinking alcohol, and what it can do to your fitness goals and journey. 

It pays in more ways than one to start jogging, and pursue getting faster.Covering when you should start adding jogging to your fitness routine, and why to push yourself to getting faster. Examples of notable running achievements are listed at the end of the podcast

From body fat percentage, to how fast you can run a mile, we cover some basic human fitness goals to aim for after a year of consistent training. 

There are 168 hours in a weekWe break down the many ways you can use just ONE of those hours a day to get in better health and shape. You have the time, you just don't have the motivation.

Covering the reasons why you should hire a personal trainer from the get go. Pays for access to advanced knowledge! Like most service industry jobs, you get what you see and pay for, so quality matters. 

Calorie Surplus to gain weight?  Wearing a waist trainer to lose extra inches from your belly and hips?  These and many other HARMFUL GYM MYTHS busted by the lovely Miss BQ.Warning, this one is hilarious. 

Our very own BQ explains why looking better is just the tip of the iceberg when it comes to getting fit. Everything improves, and we do mean everything!From figuring out just what is fit, to how much extra money you stand to earn from losing a couple pounds of fat, this podcast has it all. 

There are no gains to be made in the realm of fitness without some good quality shut eye! The most underrated step in getting in shape, improving your sleep will unlock a world of potential you never knew possible. Our very own Miss BQ breaks down the science behind the importance of sleep, and offers tips on how to improve your sleep starting tonight!1. Ogilvie, R. P., & Patel, S. R. (2017). The epidemiology of sleep and obesity. Sleep health, 3(5), 383–388. https://doi.org/10.1016/j.sleh.2017.07.0132. Flegal, K. M., Kruszon-Moran, D., Carroll, M. D., Fryar, C. D., & Ogden, C. L. (2016). Trends in Obesity Among Adults in the United States, 2005 to 2014. JAMA, 315(21), 2284–2291.https://doi.org/10.1001/jama.2016.6458 3. Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008 4. Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature communications, 4, 2259. https://doi.org/10.1038/ncomms3259 5. Hanlon, E. C., Tasali, E., Leproult, R., Stuhr, K. L., Doncheck, E., de Wit, H., Hillard, C. J., & Van Cauter, E. (2016). Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Sleep, 39(3), 653–664. https://doi.org/10.5665/sleep.5546 6. Nixon, J. P., Mavanji, V., Butterick, T. A., Billington, C. J., Kotz, C. M., & Teske, J. A. (2015). Sleep disorders, obesity, and aging: the role of orexin. Ageing research reviews, 20, 63–73. https://doi.org/10.1016/j.arr.2014.11.0017. Metabolism: MedlinePlus Medical Encyclopedia. (2018, July 12). Retrieved October 06, 2020, fromhttps://medlineplus.gov/ency/article/002257.htm 8. A.D.A.M. Medical Encyclopedia. (2018, April 23). Can you boost your metabolism?. Retrieved September 10, 2020, from https://medlineplus.gov/ency/patientinstructions/000893.htm 

Learn how to create your own diet plan using your current and desired metrics!Our very own BQ takes you through each step of the process, as  well as a quick FAQ at the end. Follow these six easy steps to get the body of your dreams!Citations  Factors that influence basic metabolic rate 1. Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948. Optimum Protein Consumption for fat loss, muscle building, general health 1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018;52:376-384.3. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-77. doi: 10.1080/02640414.2011.574722. Epub 2011 Jun 12. PMID: 21660839.How to calculate calories burnt doing anything 1. Calorie Burners: Activities that turn up the heat. American Council on Exercise.  Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/00187208187991902. Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.0033. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014How to build muscle; the science behind progressive overload Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872  doi: 10.1519/JSC.0b013e3181e840f3 

Our very own BQ Fit breaking down the steps you need to do in order to successfully rehab and recover any minor injury. Live to fight another day warriors!

Even in 2021, there are those that think that by training their upper bodies like men, Women will become "bulky" in the process. Our very own super model, Miss BQ, is here to dispel of such nonsense, while dropping some of her favorite upper body exercises, based on science and her own results.

Are your ab routines really worth your precious time in the gym? We cover in detail.

Fitness Model BQ breaks down the Glutes into their separate components, than goes over her top 5 exercises to glow a bigger, rounder, stronger booty!

The Ultimate DO NOT DO List when working out a public gym!

The Importance of Nose Breathing!A quick explanation of the science behind Nose Breathing VS Mouth Breathing, based off the science in the latest book on human respiration, The Oxygen Advantage by Patrick McKeown. Change your performance and life overnight with this vital knowledge.

The Best Exercises Targeting Each Muscle GroupBroken down for Beginner and Advanced Lifters

Ultimate Advanced Leg Day Routine3 Sets of 3-10 reps 1) Barbell Back Squat2) Romanian Dead lift3) Barbell Hip thrust4) Leg Press/Hex Bar Dead lift5) Reverse Lunges6) Step Ups7) Hamstring Curls

A quick set of facts about everybody's favorite macro nutrient, PROTEIN!

Covering the third, but often under looked and forgotten aspect of fitness, Flexibility And Muscular Imbalances!

Give your trainer a rating of 1 - 3 for each of the 15 questions, spread among 5 categories. Add the numbers together to figure out your Personal Training Rating!15-25 Points: FIRE YOUR TRAINER NOW25-35 Points: ACCEPT AVERAGE RESULTS35-45 Points: ROCK STAR TRAINER, RESULTS GUARANTEED

Best form of cardio for the majority of the human race

How to write an efficient, and effective diet for your client in nine easy steps. Guarantee results!

Some helpful tips on communication with current and potential clients, from body language to appearance, to a list of categories to avoid during your sessions.

Cover the importance of having a social media fitness profile as a trainer

How much you can realistically make in your first years as a personal trainer

What is Professionalism in Personal Training?

Arguing the importance and benefits of smart devices to the modern world of human health and fitness.

Going over the best bang for your buck exercises you can do in the gym, the legendary 7 compound lifts.

Please wear deodorant.