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Episode 73: Challenging Yourself and Stepping Outside Your Normal Training

In this episode the TNT crew talk about challenging yourself by stepping outside your normal training. Topics include being the athlete or coach, the journey, making yourself mentally stronger, and more. Enjoy!

Episode 51: Behind the Scenes of the Early Days Building 1st Phorm with Sal Frisella

In this highly requested episode John sits down with 1st Phorm V.P Sal Frisella and finds out all the details about the early days of getting 1st Phorm off the ground as the very first employee- from humble beginnings, competition, his first road trips, nervous and selling, failing, succeeding, the point they knew they all had something BIG, crazy ideas that never happened, important moments and people he has met,  some inside stories never before heard (why is Sal’s name in Brian Teach’s phone “Sal Hammer Time”?) and a ton more I know you will LOVE every minute of this.  Enjoy!

Episode 34: World Champion Powerlifters Leslie Franklin and Nick Weite

In this episode the TNT crew sit down with World Champion powerlifters Leslie Franklin and Nick Weite.  Topics discussed include their journey, their current training, winning meets and hitting PR’s, staying healthy, the truth about training hurt, transitioning from beginner to intermediate to advanced training protocols, combining bodybuilding and powerlifting, what’s next for each of them and more.  Enjoy!

To follow Leslie you can find her here:

Facebook- Leslie Franklin

Instagram-  @leslie_teamgorman

Snapchat- @leslielilbadass

To follow Nick you can find him here:

Facebook- Nick Weite

Instagram-  @usapl275

Advanced Ketogenic Dieting

There is a lot of confusion out there when it comes to ketogenic dieting. All around us we have hundreds of books, so many experts, endless opinions from people who have done it themselves and posted their views online. Right now the water is exceedingly muddied. The goal of this article it to not only give a clear view on the keto protocols but also lay out an sound tried and true protocol along with a systematic way to set it up.

Ketogenic Dieting Defined

Lets start this off talking about what ketogenic dieting means and doesn’t mean. A lot of people think that keto means eating low carbs. Some people think it means just eating protein. Ketogenic dieting is achieved by getting into ketosis, and that is a process that the body has to go through. Eating low carbs or only eating protein, etc, doesn’t mean the body will get into ketosis.

Generally speaking being keto means that someone has limited their carbohydrate intake to extremely low levels until their body runs out of stored glycogen causing the body to start making ketones (fats) to run on. THAT is what the main goal of a ketogenic diet is- being in ketosis and a state of using fat for fuel. We all have glycogen (carbs) stored in our liver, and when we limit carb consumption our liver kicks out stored glycogen to fuel our activity. When that liver glycogen runs out that is when the body flips the switch and starts making ketones for us to use as energy. Ketones are fractionated fats that yield 7 cals per gram (regular fats yield 9 calories per gram when used for energy). This is very interesting because when we are eating a carb based diet, carbs give us 4 calories per carb eaten to burn for energy. Being in a ketogenic state we are burning 7 calories per ketone….meaning we are burning more energy at rest. I’ll take burning 7 calories sitting in my chair typing this over 4 calories any day!

There are a lot of ways to get into ketosis- starving, eating only protein, eating extremely low carb with moderate protein and high fats (the preferred method I will be laying out here for you later on), and other methods. This article is aimed at the readers who are training in the gym with weights and are looking to maximize fat loss while maintaining or even in some cases gaining muscle.

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IFPA Pro Chelsea Hedlund used a keto diet to achieve her best physique to date

Myths

There are a lot of myths out there about keto- lets go over those right now before we get into the bulk of the article.

Myth: Ketogenic dieting causes muscle loss. FALSE. Any diet can cause muscle loss, even a high carbohydrate diet. When set up correctly with enough protein and fats muscle can be spared with quite a few people actually getting stronger on a keto diet.

Myth: Ketogenic dieting makes people stupid and gives them “dieting brain”. FALSE. When in a true ketogenic state most people report feeling amazing with increased cognitive function and energy from using fats for fuel.

Myth: People that do keto diets rebound after they are done and gain a lot of fat. FALSE. Dieting in general causes a rebound in fat gain whether it’s keto or carb based dieting. How a dieter approaches their post-diet plan is the main thing that contributes to fat gain, not a keto diet.

Myth: Ketogenic dieting makes people unable to handle carbs and they store them as fat easier. FALSE. Being in a depleted state causes muscle cells to be able to store carbs better with increased insulin sensitivity and increased storage space in a depleted muscle cell. When someone is primarily on a carbohydrate based diet their insulin receptors get beat up from constant insulin secretion from eating carbs. Being on a keto diet gives those insulin receptors a break and they work better when insulin is secreted from carbohydrate consumption.

Myth: Ketogenic diets cause liver/kidney damage. ABSOLUTELY FALSE. Not much else to say about that.

Types of Ketogenic Diets

There are three primary ketogenic dieting approaches that I want to talk about, standard keto dieting (SKD), targeted keto dieting (TKD), and cyclical keto dieting (CKD).

Most people think of Atkins when they thing of keto. Atkins is primarily a standard ketogenic diet that is made up of eating just protein and fats without a weekly carb up or refeed. SKD’s aren’t Atkins, that’s just an example of a lifestyle approach to eating protein and fats without eating carbs. For someone who wants to live a ketogenic lifestyle the SKD is for them. Most people not training in the gym will use a SKD approach.

TKD’s are usually only used by athletes. TKD’s mean there are carbs “targeted” around the workout, normally pre and post workout. Sometimes it can mean drinking carbs intra-workout, which I have done quite a bit with my athletes. Regardless, it’s an approach that means having carbs to interrupt ketosis during training. The only times I feel this is beneficial is if someone feels better on this plan and has to perform in an event or just to have a better workout, or if someone needs to keep from getting so depleted like they would by completely limited their carb intake.

Most of the time on a TKD someone is taking in 30 carbs or less pre workout and 30 carbs or less post workout. Any more than this seems to kick someone too far out of ketosis. If someone only does intra-workout carbs anywhere from 20-40 carbs during training from something like dextrose or cyclic dextrins it can work really well.

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1st Phorm’s INTRA-Formance is a popular source of carbs and bcaa’s for TKD set ups

CKD’s are the most common approach to keto dieting for people who train in the gym, and this is the style I want to focus on and help you maximize because it revolves around “cycling” betweens carbs and fats. My approach is quite a bit different than older literature that is out there. I have done so many versions of a CKD experimenting and a lot of trial and error, but also learning from failure over the last decade.

CKD’s are set up going a certain period of time, usually at least 7-10 days, with only taking in trace amounts of carbs consisting of fiber/veggies and what’s in the protein and fat someone is consuming as part of their diet. Carbs are extremely low, usually 20-40 grams a day with a decent amount of that being fiber since fiber doesn’t impact ketosis. After 7-10 days a carb up takes place to refill glycogen levels to help fuel the workouts ahead for the next round of 7-10 days.

Chef Name: Food Network Kitchens Full Recipe Name: Roasted Broccoli with Garlic Talent Recipe: FNK Recipe: Food Network Kitchen’s Roasted Broccoli with Garlic, as seen on Food Network Project: Foodnetwork.com, Back to School/Sandwich Central/Dinner and a Movie/Sides Show Name: Episode: Food Network / Cooking Channel: Food Network

Making sure to get in enough fiber is KEY on a ketogenic diet

Ketogenic Dieting- The Old Ways

Before we go into the nuts and bolts of how to set up the CKD and why it’s superior, lets talk about some of the old ways it has been used and why these aren’t ideal.

I remember when I first learned about using a CKD the most popular method was 4-5 days of low carbs followed by 2-3 days of carbing up. The problem with that is that it takes at least a week if not more to get back into ketosis. So what we see on a plan like that is basically someone doing a low carb plan and never getting into ketosis. Most feel like complete shit by day 4 or 5, just when their body was trying to get into ketosis and then they eat carbs for a few days and never achieve ketosis. 2 steps forward 2 steps back.

Another mistake I have seen in the body building community is a high protein, low carb, moderate fat set up. At first glance it sounds ok, I mean high protein for a body builder is best right? Not really. When someone is on a keto plan and eating more protein than their body needs they convert excess protein into carbs. This can literally throw someone in and out of ketosis daily, a horrible feeling. Protein is best set up on a moderate amount like 180 grams per day for a 180 lb guy, and I’ll lay it out here shortly.

One other old school method worth mentioning is a high protein, low carb low fat keto diet. If you really want to wreck your physique this is the plan to do it. Without carbs your body needs a fuel source, that’s why fats are so important as that source. Protein isn’t a fuel source, and when carbs and fats are low the body converts not only dietary protein into carbs it also turns your muscle (protein) into fuel. A high protein low carb low fat diet is the absolute best way to lose muscle and slow your metabolism down setting you up for a big rebound in fat gain when you are done. Beware of people recommending these plans.

What We Know Now

There are many reasons I have found the CKD approach to be superior for my clients over the years. I have seen better diet adherence, energy, increased metabolism boosting effects of leptin, protection against muscle loss, and more.

The absolute most critical thing about running a keto diet is how good someone can stick to it. It’s meaningless to even try if someone cannot adhere to the plan and it causes cheating. Having protein set moderate with low carbs and high fat (yes HIGH fat) enables the person doing the diet to eat plenty of fatty foods that they can look forward to every day. Bacon, cheese, butter, cream cheese, eggs, bacon, whipping cream, peanut butter, and did I mention bacon? As long as the fats are ultra low in carbs they will work and nothing is off limits.

When To Use

Another critical thing to talk about before we talk about setting it up (I promise I am getting there) is the fact that for almost everyone reading this keto should be a tool to use to get a job done. It’s not the ultimate diet, it’s not magic, and it’s not practical as a lifestyle for most people. However, it’s damn good to use at the end of a diet when someone is eating lower carbs or just dropping carbs doesn’t seem to work as well. I have seen it time and time again with clients myself- when a carb based diet is failing I use keto and they finish getting the rest of the fat off without as much struggle. My advice is to use this as a last case scenario to get the last 10-20 lbs off, don’t use it from the beginning or you risk setting yourself up for failure.

Here is a link to the PowerPoint presentation I gave on Advanced Ketogenic Dieting

Setting It Up

Finally! I am excited for you reading this, because this plan is MONEY. This is the method I have used with hundreds of clients the last few years who have not only competed on stage in bodybuilding competitions but also people who have just wanted to achieve their leanest physique and best look possible. When you follow this, go all in and commit and you will like what you see. You will have to go all in though, one foot in one foot out can be disastrous because to get the desired effects it needs to be followed to a T.

First, before we start figuring how much protein/carbs/fats you will need to eat, you need to know how many calories you are taking in now. If you aren’t tracking your food or calories then you need to spend a week logging your food to figure up your protein/carbs/fats you are currently consuming in a day. There are a lot of apps out there that will help you such as MyFitnessPal or MyMacrosPlus. (I recommend the last one) Figure out what you are eating and that will be your starting calories to begin. Lets use “John” as an example. John is 200 lbs and 15% body fat eating 2500 calories a day. You will want to just start at your normal calorie levels because no matter what other people say I can assure you switching to keto without dropping your calories can definitely yield fat loss. Save reducing calories for later down the road when a stall happens.

Second, lets start with setting up your protein, carbs and fats. Protein should be set at 1 gram of protein per pound of body weight unless you are a male over 20 % body fat or a female over 30% body fat. In that case, use 1 gram of protein per pound of LEAN MASS. (you can get that by testing your body fat levels) So for example, a female weighing 130 lbs that is 20% body fat to start will need 130 grams of protein per day. A 300 lb female that is 50% body fat has a 150 lb lean mass so she will start at 150 grams of protein a day. Since we are using our example John earlier who is 200 lbs and 15% body fat his protein will be 200 grams of protein a day. 200 grams of protein times 4 calories per gram of protein gives him 800 calories from protein to go towards his 2500 calories he’s used to taking in.

Third, lets figure carbs. For guys you will end up taking in about 40-50 “carbs” a day that are a mix of fiber and trace carbs that are found in things like nuts, whey protein, etc. You want ¾ of your trace carbs to be fiber to help with digestion. Ladies you will end up getting about 30-40 trace carbs a day, you want around 20 grams of that to be fiber. Just remember, try and eat as zero carb as possible but make sure to get your fiber in. So for John, he’s going to get 50 carbs a day times 4 calories per carb gives him 200 calories towards his 2500 calorie goal he’s used to eating.

Last, we have to figure fats and get the rest of his total calories in. So far from protein John has 800 cals, from carbs he has 200 cals and that puts him at 1000 cals total. He needs to get 2500 cals for the day so he still needs to get in 1500 cals from fats. To do this you take 1500 cals divided by 9 calories per gram of fat and that gives him 167 grams of fat a day. We will make that an even 165 grams of fat by rounding it off.

Now John has 2oo protein, 50 carbs, and 165 fats for around 2500 calories a day and a true keto diet set up for HIM. The next part is easy- however many meals John wants to eat he just divides his macros into those meals. So if he wants to eat 4 meals divide the 200/50/165 into 4. The main thing is to hit the total pro/carbs/fats a day. The reason I set this up this way is because it gives people enough protein to be able to train in the gym and recover, but not too much to kick them out of ketosis.

Finally, make sure to go the first 2 weeks without any carbs what-so-ever to establish true ketosis, then you are able to do a carb up. There are many ways to do a carb up, or a refeed, or a cheat meal. That is a whole article itself, so I want to link the Training and Nutrition Truth podcast episode with Dr. Jacob Wilson where we broke it all down for you to be able to do the one that fits you best. Listen to that HERE or by clicking on the image below.

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Some Things To Expect

Now that you are ready to start there are some things you’ll need to expect. Most go through a period when the body is trying to switch over to get into ketosis that just feels, well, like shit. Some call it keto flu, but it’s the feeling of lethargy coupled with a headache like when you try and quit caffeine cold turkey. It’s very common, and it’s your brain searching for fuel (carbs) but none are present and ketones are not produced yet. The best thing to do when this happens is take in some extra salt to help with the headache but also stay active. Hitting the gym will help deplete your body of carbs and get you into ketosis faster. Power through. When you do the re-feeds you will probably be out of ketosis for a period of 2-4 days and then the symptoms of switching back over will hit again. I know most of us usually do a refeed on Sunday and by Wednesday start to feel like shit for a few hours in the evening and then are fine Thursday. A cool supplement that will also help are keto salts.

Now that you have it all at your finger tips go shopping and get the foods you like to eat, and enjoy the process!

– John Gorman, MA, CPT, is a well-respected diet coach and the owner of Team Gorman LLC. John is also the host of the Training and Nutrition Truth podcast, owner of PHAT Muscle Project apparel, a published author, public speaker, co-owner of The Physique Summit Conference, and proud member of the 1st Phorm Phamily as an Elite Trainer. His work centers on helping athletes achieve their maximum potential in various sports such as bodybuilding, powerlifting, crossfit, along with high school and college level athletics. You can follow him on Snapchat @teamgorman , Instagram @team_gorman , facebook.com/teamgorman or contact him via email john@team-gorman.net

How To Be A Successful Fitness Entrepreneur

As a diet coach and trainer I get a lot of questions over training, nutrition and supplementation. Hosting the Training and Nutrition Truth podcast is an avenue I get to talk about those things, or even presenting at conferences and seminars. But as much as I talk about training, nutrition, and supplementation I also get a TON of questions over the business side of being an online coach/trainer. This article I am writing is based on the PowerPoint presentation I give all the U.S. and it’s one of the topics I enjoy talking about the most. I hope this information that I have learned from spending 10 years in the trenches failing over and over again helps you see through all the B.S. out there and shows you a clear path to maximize your potential and grow the business you dream of.

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2016 Physique Summit Conference speakers discussing being successful fitness entrepreneurs

Current Landscape

We live in the single greatest era in the history of man when it comes to being a fitness entrepreneur. Everywhere we look we see new trainers and coaches popping up and starting their own business, and the industry is very over-saturated right now. We see trainers making six figures a year selling online programs through their IG pages (most are running transformation contests) that 4-5 years ago just wasn’t possible. We see very successful well known coaches who have been using the internet for 10-15 years making a great deal of money because they weren’t late to the game.

Making money isn’t a bad thing, we shouldn’t look down on some of these IG trainers selling cookie cutter plans making six figures a year- they built their brand and following and are cashing in on it. Sure there are better plans that can be written, more personalized, etc but these coaches are still taking full advantage of where everyone’s eyes and attention is at- social media and mobile phones.

Let’s start breaking down why social media is the most important tool to use for advertising and building your brand, and then follow that up with how to maximize it to your advantage to help you grow a successful fitness business. Just because everyone is starting up a coaching/training business doesn’t mean they will be successful. I assure you, I see hundreds come and go because most don’t have the chops to do the things I am listing below. They don’t want to do the work. The work… that’s what’s going to get you past making a quick buck in the beginning and having something long term and sustainable.

Social Media/Building Your Personal Brand

I know I personally wouldn’t have a business even remotely close to I have had it not been for social media, namely Facebook. But let’s back up here for a minute and explain why social media is so important.

When was the last time you watched TV and saw a commercial and went and bought a product being advertised? What about magazines, when was the last time you saw an ad and then purchased a product? What about the radio, when was the last time you listened to the radio and then went and bought a product being advertised over the air waves? You probably havent, and it’s pretty fascinating when you think about the fact that most of us haven’t even been watching TV, and esp not watching commercials. Most of us don’t listen to the radio anymore, we buy songs online and listen to our phones. Magazines? Why buy them when we can visit the mag’s website and view it digitally and not have stuff laying around? You see what I am getting at? The MOBILE PHONE is where our attention is right now, and rapidly shifting there.

This brings us to social media, and why it’s so important to have a lock on your social media outlets. Why? Because that’s where everyone’s attention is, and you want to advertise (be it soft selling like posting up before/afters of clients or buying straight up FB ads) and where you will get the most bang for your buck.

The 3 most popular platforms are- FB, IG, and SnapChat with the latter gaining rapidly on FB and IG. Don’t hesitate, start up a Snap acct now and learn to start using it because it’s going to be a big time player for years to come. There are others such as Pinterest, Youtube, Twitter etc but these are B players in my opinion next to the 3 I listed because they don’t have the attention of people like FB, IG and Snap.

Assuming you have at least 1-2 social platforms up and running, let’s talk about how you can use them to maximize growing your brand and “advertising” softly to potential customers. And realize, YOU are your own personal brand. Whether you have a personal FB page or business page, YOU are still your own brand. Remember that.

Content, Content, CONTENT

This is something so many business owners don’t get. The content you put out is everything and how good it is can be the difference of your brand growing or being stagnant. I don’t care if someone has over 100k followers on IG, if they put out content that sucks they will only get so far. Providing valuable content is key, and here’s what it entails….

Ask yourself this question- “does my content solve a problem or provide value that ultimately leads in the direction of helping them?” If not, it’s still content it’s just not delivering the most benefit for people reading your posts. Take a physique athlete that has 100k IG followers who posts nothing but pics of their physique and maybe some motivational quotes once in a while versus the physique athlete with 100k IG followers who posts up workout examples, recipes, supplement advice, tips of the day, etc. THAT is valuable, those posts provide VALUE to the person consuming the content, and that is what will scale and grow someone’s brand following. That girl posting ass pics every other post, sure she will get 3000 likes, but are those people their to buy her training programs? Hell no they arent. That’s not solid content because likes are just a number, it’s what you are doing with your following that counts. PROVIDE VALUE. HELP PEOPLE SOLVE A PROBLEM.

The more value you provide people the more organic your following will be, and the more loyal they will be. When you provide them so much value they benefit, they will gladly support your business. A great book written over this topic is “Jab Jab Jab Right Hook” by Gary Vaynerchuck.

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An example I do myself is post up a weekly “Knowledge Bomb” on FB covering topics such as cardio, training, nutrition, even business topics are discussed and they help people and provide them value. I cant tell you how many people have messaged me thanking me for taking the time to do that, for FREE. Those people are also the people who are supporting my business buying my two books, attending my conference and speaking events, etc. I have provided them so much value they are loyal in turn. And let me tell you, I appreciate the hell out of these people because without them I wouldnt even be writing this.

Education (Outside of School)

So many people ask me if they need a college education to be a fitness entrepreneur. You don’t. That’s not to say there’s not benefit to having an education. Here’s my short take on the subject and then a faster way to learn.

If you are going to own your business, you don’t need a degree. If it means you are going to accumulate a lot of debt right out of college, don’t do it. I have $110k in debt from my degrees and I don’t even need them. Huge mistake I made before I decided to own my own business. If you are going to go work for a company and they require a degree then yes by all means go for it, that’s not the same animal we are talking about here.

Here are ways you can fast track your education to becoming a better fitness entrepreneur, and recommended sources linked for your convenience:

PodcastsTraining and Nutrition Truth, The MFCEO Project, Ask Gary Vee Podcast

Books– “Muscle and Strength Pyramids”, “Science and Development of Muscle Hypertrophy”, “Metabolic Capacity and Reverse Dieting”, “The Flexible Fat Loss Solution”, “#AskGaryVee”, “Relentless”. There are many more here but this is a good mix of books covering training and nutrition and business/personal development.

Learn from a Coach– Everyone can use a good coach, and one way to fast track is to hire someone successful and learn from them. I have learned from multiple coaches over the years and have equally learned from their success and failures. This can be tied to learning about the body or learning about running a successful business. Remember you are as successful as the people you surround yourself with. Even if you dont hire a coach you can follow them and learn from their behaviors or from the content they are putting out.

Conferences/Seminars– This can be HUGE. I personally own the Physique Summit Conference with Cliff Wilson and we bring in the top coaches from around the world each year for a two day event that is like no other. We cover business but also the science that relates to physique enhancement. There are great conferences out there, I also recommend the ISSN conferences. Sometimes you will have smaller local seminars given by top area trainers, it all depends on what level you are on and can afford.

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2017 Physique Summit Conference- a great way to learn from the best

6 Things You Can Do To Drive Business

These 6 things below have absolutely been key to me scaling and growing my business over the years. These are 6 things are guaranteed ways to move your business in the right direction as long as you are relentless with them and providing good content. These are listed in no particular order:

1 Extreme Focus On Each Client– The number one way to grow your business is to get client results. Most trainers and coaches focus so much on growing their business they forget the key base of everything- client satisfaction. No matter what, make sure you dial your focus in on EVERY client like a lazer beam. Tighten things up, talk to them more, ask them more questions. That all leads to not only better results for them, but satisfaction. Happy clients with great results tell 5 people, there is no better marketing than word of mouth from a satisfied client.

2 Post 3x a Week Minimum About Your Business– A lot of people will fall short here, and 3x a week isnt much at all but too much can be a detriment as well. It’s all about finding that balance for your audience and followers to see. I like people that I help grow their business to start out with 3 posts a week on FB of either before/afters, workout tips, recipes, or anything that shows what you do as a trainer/coach that provides value. The only exception to this amount is IG because that’s something that needs to be done often and is a different platform than FB. I recommend at least posting daily on IG, I personally post 2x a day and some have had great success with 3x a day at the key times of 9 am, 5 pm, and 9 pm. Make sure to maximize hashtags. And, dont post asking people to hire you all that time that turns people off fast. Post content that shows what you are good at or posts that provide value to readers.

3 Form a Team– This is something I have seen work extremely well in numerous businesses. Very few people like to go on a journey alone, and having people alongside for the ride helps create accountability, motivation, inspiration, and most important- LOYALTY. I know my Team Gorman clients love to get together just to train and eat, with some meet-ups having over 30 people crashing weights and crushing food. People want to belong to something, so give it to them. Form a team with your clients and run a 5k or do a mud run, take them all to dinner every month or two, have a bbq, go to shows together, etc. And be genuine, and it has to be genuine. Happy clients get better results, better results means they tell their friends, and telling their friends is the best advertising you can get.

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4 Go the Extra Mile– Short and simple here- do MORE than what’s expected of you. If you need to help your client move who is a single mom, go help them. If you need to take that new client grocery shopping who is just getting started, GO. Again, it has to be genuine. I promise you, the competition isnt doing stuff like this, people are too lazy.

5 Educate Yourself– Attend conferences, workshops, listen to podcasts, and follow the top fitness entrepreneurs and LEARN from them to fast track. And you arent just looking to learn from their success. Watch for their failures and then use that as a learning tool to avoid their mistakes. I have seen some of the best coaches in the biz step in a lot of shit and I was able to avoid that down the road by being aware after seeing it.

6 Evaluate– The hardest thing for most people to do is be 110% real and honest with themselves. Self-awareness is a quality a lot of people dont possess, and if you struggle with it you need to develop the ability to look in the mirror and be brutally honest with yourself. Do you suck at returning emails? FIX IT. Do you sit up at night watching Netflix putting off work that is going to take you to the next level? Evalute yourself, recognize it and be self aware, and then FIX IT.

If you are really up for it, ask your clients to evaluate you after your time with them is up, or even in the middle of their plan. Nothing teaches you how to fix your shortcomings than someone paying you money telling you what you suck at. This is something 99% of trainers wont do, and why most trainers are never truly successful.

Here is a link to the PowerPoint presenation done over these topics

Long Term Planning- Different Avenues

To wrap this up I want to mention long term planning. Every year around December and January people start talking about goals and make them for 1 year at a time. That’s fine, I do it myself and it’s very useful to write down your goals and see them through. However, think longer than 1 year. 1 year goals will help you grow at a nice clip but thinking about how that ties to long term success is extremely key. Once you start getting to where you are experiencing success and have a full client load there are a number of other opportunities you can start to get rolling to make passive income or just to grow your brand. Things such as guest speaking, hosting a podcast, being an affiliate or sponsored by a company, writing books (e-books or hard copies), making a DVD, etc.

I started coaching/training in 2007 and until 2014 that was how I made my money in the fitness industry- 1 on 1 training, and then later online coaching. Finally in 2015 I started working on numerous side projects that have now turned into a substantial amount of side income every year. In 2015 and 2016 I wrote two books, started the Phat Muscle Project apparel line, started the Training and Nutrition Truth podcast at 1st Phorm HQ, formed the Physique Summit Conference and held 2 huge events, and guest lectured all over the U.S. And, at the time I am writing this I am working on a DVD release for 2017. I dont say all of this to impress you, I am by no means successful, not yet. This is an example of how you work your ass off for years, but also look ahead to the right time to start other projects or ways to increase your business and brand. I wanted to write a book in 2008 (I stall have the rough draft table of contents saved haha) but I wasnt even close to ready to write a book and if I did it would have sucked. 8 years later my books got published and sell well but it took that time and experience under my belt. Self-awareness at it’s finest.

Employ the tactics in this article and work your ass off. If you do that you will have no choice but to be more successful. And, be RELENTLESS with all of it.

– John Gorman, MA, CPT, is a well-respected diet coach and the owner of Team Gorman LLC. John is also the host of the Training and Nutrition Truth podcast, owner of PHAT Muscle Project apparel, a published author, public speaker, co-owner of The Physique Summit Conference, and proud member of the 1st Phorm Phamily as an Elite Trainer. His work centers on helping athletes achieve their maximum potential in various sports such as bodybuilding, powerlifting, crossfit, along with high school and college level athletics. You can follow him on Snapchat @teamgorman , Instagram @team_gorman , facebook.com/teamgorman or contact him via email john@team-gorman.net