Services and membership benefits

The delayed post was due to my previous post being deleted. 

This post is geared towards a general outline of the services that will be offered in the gym.  In order to run a successful service, the services must be conducive to the members needs, and demands of the community.  Here I will outline some of the communities demographics, and how I will target them.

The Mountain Fitness Company, (the temporary name I have given this gym)

Colorado Springs is one of the most active cities in the country. With three military bases, multiple sports teams, mountains and outdoor activities surrounding, colorado springs has a plethora of activitites that require physical fitness for happy, virtuous participation. 

People in colorado springs with physically demanding lifestyles:
Military, Tactical forces: Fire, Police, Mountaineers, Snow-sports, Moms.

The purpose of this gym will be to give those with physically demanding lifestyles access to  elite-level strength and conditioning.

The MF company will offer three classes a day which are geared toward improving physical capability and skills; PC. Physical capability encompasses the foundations of strength, power, speed, flexibility, movement, balance, coordination, endurance, and stamina.

Form always follows function.  This Training system is designed to make us stronger, stable, faster, agile, resilient and powerful. Our bodies will adapt to mimic the changes in our actions.

As the fitness of the member improves the function of their body changes:
Firstly it's metabolism,  The body will use more energy at any given workload, as well as improve its efficiency.  Therefore, you can do more work with less energy.

The Class (name to be determined) will support this as a foundation for the members.

People have individual goals.  A class can only support the foundations of these goals. Facilitated training is directed to the specific needs of each individual.  Members will have a facilitated training program which compliments their Foundations class. This short 15-30 min workout will be taylored to each member and included within the class training format.

Following each class the member will use their program to finish their workout. As an open gym format, the following 30 mins will have access to the coach who can aid those who want help.

Class 50 mins
PFT (post facilitated training)
30mins post.

Foundation services offered:



Classes 99$ per month
included PFT

Personal training
50-60$ per hour

Gym requirements

2 Trainers (ON SALARY, w/ personal training benefits)
Trainer requirements:
3X hour training per day
or 18 per week.

3 classes per day 6 days a week.

Friday night Sacrifice.
This social setting will allow members to hang out, party and train without sacrificing their gains.
Positive, high energy environment that may have live music, and a general fun atmosphere.

Food Bar.
Everyone wants to grub when they finish their workout. This lil' bar/cafe will supply members with foods and supplement options that are affordable and conducive to their goals. Separated into Performance, Cutting, and Bulking menus, the members can make wise and easy choices to help them reach their goals faster.

I really look forward to this food bar, because having that option to eat well is always more convenient and conducive to those who are really trying.  This will make the journey easier for some.  On another note, my parents history with Jamba Juice has given me a good foundation of what it takes to design a successful smoothie bar, (from an artistic standpoint).  Implementing a new design to make this bar stand out will be exciting.

Day 4, 5, 6.

Equipment list:

I broke down the equipment list so I could estimate the total cost of buying equipment without wholesale pricing.  I intend to call a couple companies with lists of what they will supply, wholesale for lots of this equipment.  Some of it can be found online or cheaper from other sources.  That will be determined next. Craigslist will be a great companion for knocking off items from this list.


Total Cost:

14,523.99

10 Barbells

3000

10 collars

100

3 Rack Jig

4500

3 Dip Bar attachments
Dumbbells

840

• 50 x 4
• 40 x 4
• 30 x 4
• 20 x 4

Kettlebells

• 35 x 4
• 25 x 4
• 45 x 2
• 55 x 1
• 65 x 1

250

160

150

115

1 Sled

300

Ropes 

450

10 Jump Ropes

129

1 climbing Rope

200

3 Airdyne

3000

3 Concept 2

3780

Band Set

200

Medicine balls

• 5x20
• 5x10

200

150

55

65

weight vest

270

Weight 1000# in Rubber

3 pair 45

495

3 pair 35

399

3 pair 25

300

3 pair 10

195

Bench

150

Rubber Flooring TBD

5x TRX

ACCESSORIES

PVC

Foam

70 

105.99

25

massage table

550

scale

300

Next up is determining the Location and deciding what type of retrofit/ design we will incorporate into this facility.  Determining costs to do flooring, improve HVAC, Bring up to standards and health. and make more energy efficient. Another thing; it would be dope to have an artist. I have one in mind already though.

I've decided on color scheme and design after some collaboration with my father. He's the design mastermind anyway.

Running the business:

The numbers

I wont go down into the details behind these numbers. But I was consistently confusing myself with the variables.  Until they were made constants I wasn't thinking straight.  (thanks Mollie).

Costs:

Monthly

8500 For Costs of Running business with salaries.

For 3classes per day 6 days

for 3pt per day per trainer (2)

SHOUT OUT TO MOLLIE for helping me on this one.

She's got some experience here.

Branding:

M. Fitness CO.

STAY TUNED FOR LOCATION DECISIONS AND STAFF PRIORITIES!!!

Day 3. The Target

The new territory exist in manitou:

I made an analogy to myself: It's like construction.  First you have to know what you are constructing, why it's being constructed, how it will be constructed, and with what?

Then you make plans,  a blueprint, gather construction materials a team and begin.

Foundation is building from the ground up; Exactly how this plan will work.

Focusing on everything at the same time leads to an understanding of the bigger picture, but the devil lives in the detail, so it's got to be broken down into smaller parts.

Why would a gym exist in the mountains? To prepare your body, mind and spirit for the mountains! For those who want to extend their journeys in the mountains, prevent injuries, increase their strength and improve their performance all while looking great doing it.  To a certain degree, all people want to look better and feel better. This training program will help people do both.

With that being said, the Three classes I will offer at the manitou incline fitness center will be:

Mountain hiking Fitness Training
Skii/Snowboard Fitness Training
Core Strength Training

Having established the foundation for my training made the focus much more clear in how the layout, and operations of the facility will exist.

Nye, the owner of the building, has a passion for nutrition. This will give him an opportunity to help these members out with nutrition counseling, advice, products and services of his own, while I care for their health and fitness. Teamwork.

Lily has a passion for constructing beautiful fashions.  Here she can present her artworks to the hikers and boarders to wear when they cruise up the mountains.

Ideally, this studio space will also be rented out to trainers.

Dave is a fantastic attitude for a training manager as well as "trainer" trainer. He can ensure these guys are successful.

John is a sales animal.

Thats teamwork.

Next steps:
Design programs for the fitness programs
Sales system and program
consistency in the brand.
Compile equipment and building needs
Estimate costs
Plan where we should market and how to do it.
Grand opening party.

The focus of my day today was to organize my personal training programming into a more systematic service to provide better structure for my athletes and clients.  I've always felt that personal training and exercise programming as a single entity, yet attempting to merge them together made me realize the importance of separating the two.

For example, Someone has their fitness test, and body composition tests which give me a baseline for goal setting and for exercise programming during our sessions together. The exercise programming should always be executed with respect to the fitness test, and their respective goal direction.

The days in between the sessions leave an opportunity to exercise more, and therefore reach a goal much sooner. So with these days comes additional programming or an additional system to facilitate the goal achievement of my clients and athletes.  Implementing a service to make this programming more effective was my goal. With specific goals, paralleled services can be paired.  Such as cardio programming, or nutritional programming.

The benefit of this for me as a trainer, is I can take the bigger picture of their training goals and add on additional services to make it more effective.

As an outline for my Personal Training and Coaching Services, I have this:

How to provide you, the trainer and your client everything we need to succeed.

A: Plan

Goal

Assessments

Needs Analysis

Testing

Program

1. Conditioning
2. Strength
3. Nutrition

EXECUTION:

1. IF I am meeting a new client. Gather Goals, Information, Current Status, Discuss options.
2. TEST and gather Base information. Catalogue, and Analyze
3. Discuss possible plan of action with a Presentation of PERIODIZED CYCLE ... Macros through Micros.
4. Collect OFFER DIFFERENT RATES FOR PHASES.
5. Write Program from TESTING PHASE TO TESTING PHASE; CALENDAR THIS DATE
6. Begin Training.

Training

       - No workouts in advance

       - Weekly Scheduling

       - They write in their exercise book  

THEIR BOOK CAN HAVE ALL THE WORKOUTS PRE-PRINTED IN IT and Previous Test Results and Post-test Forms. (From Phase to Phase.. Kniko that shit.)

B: Tracking

Online Graphing, or an auto-form. that charts and graphs.

TWO BOOKS: Home workout Journal. and Exercise Program Book

Home-workout Journal:

Tracks sleep, eating, Feeling., RPE, Recovery, Anthropometrics, etc.

Exercise Program book:

Shows current exercises, periodized cycle, tracking of lifts. Workouts. testing. Cardio stuff. Volume. ETC.

B: Tracking

C: Payments etc.

Personal Training and Programming are two separate services.

80$ per session

Personal Training Accounts for the Days with Client

Personal training will supply clients with a guide on how they can do it themselves

Time can be devoted during sessions to evaluating, discussing, and solving problems I.E. Evaluating Caloric Intakes or Cardio Pacing

Time can be used to program with the clients

Programming Accounts for the days in between

Service by the month

200$ EACH MACRO CYCLE 4-6 weeks

1000$ for Full Periodized Macrocycles 12 months

Weight Loss / Weight Gain  Programming

Fit Programming

Cardio Programming

Conditioning Programming

Flexibility Programming

Sport Programming

Strength Programming

Nutrition Programming

The perfectly executed training session (IN PERSON)

1).  Gather client and notebook.

My notebook has their workouts, and results from programs

2).  Write down their workout on the whiteboard for them to copy in their workout

Dictate the workout.

Allow them to ask questions.

3). Execute the workout.

Allow each set to be a progression into max, with multiple warm up sets of increasing weight

Allow client to rest, but timing the rest periods, record data

Allow client to increase weight, but record the load

Following the workout Calculate:

Work seconds = Weight X Reps / Time

Set Power = (weight X reps X  sets)/Total time

Efficiency = Sets  X Work seconds / Set power

4) Report maxes, and record data

5) Peg every cycle of training and every training phase.

The perfectly executed Remote Training session.

1)   Text by day, or Email by week  Workouts

2)  Client Reports Workout Data and Results

3) Record and Chart Data

4) Follow each phase with testing week.

Follow each training phase with a group/cycle of tests

Since there are so many tests and skills to be evaluated, pick a group from the crossfit skills sheet to tackle  and cycle through  them individually.

Once client succeeds through a series of tests,  New skills can be taught.

(THEREFORE MUST DECIDE PROGRESSION S OF SKILLS FOR EACH LEVEL)

Testing formats: Physical Changes,

Metabolic Changes,

Strength Changes

Anthropometrics

Various Pathways and their respective output

PC.CR

Glycolytic

Anaerobic

Aerobic

Max Strength

Pushing

Pressing

Pulling

Core

TESTING FORMAT

Fitness skills

A) Max Power

Vertical Jump

Clean

B) Max Strength

1.Pulling

.Pullup

Deadlift

2.Pushing

Press

Squat

C) Gymnastic

Pushups

C2) Work

KB

D) Metabolic Testing

1.P.Cr

2.Glycolytic

3.Anaerobic

4. Aerobic

Anthropometric Testing

(for bodybuilders/weightloss)

A.weight

B. tape

C. Skinfolds

--------------

Personal Training Goals:

I have created the spreadsheets needed for the services. Time to just clean them up

PT clients for weightloss, and general physical preparation will train at manitou.

Crossfitters/weightlifters/Athletes at SOCO.  Looking into more buildings soon.

Lead options will be generated from texting my previous clients and asking for referrals

Tomorrow  I will be working the CORE class in manitou springs.

will test the spreadsheet and client tracker there. SQUARE donation card reader implemented.

Day 1: The beginning.

Getting started on the business first leads me to create my first 'shit' list:

These projects will be the foundation of the services that are available in the gym. Upon opening the gym, the immediate availability will prevent a stagnant business, or spinning my wheels.  I call them projects, because inevitably they will evolve into something better.

Following the Service Projects, how the Services are 1. managed, 2. implemented and 3. expanded  will be the next focus.

Projects:`SERVICES
E-book
Fiverr gigs:	quick workout	Templates	nutrition assessment		E-books
T-Shirts
Personal Training
TRX Core Class Manitou
Kombucha and Energy Bars
Online Coaching

Study: Finish HK texbooks

Nearly All of the projects stand alone, and generate their own source of revenue, but each has an ability to be improved upon more and more. Improving to me means quality over quantity. 

Step 1 Goal Setting:

E-book -> Re-edit. Research and Finish reading current textbook. Re-evaluate.

Current EBOOKS:

Fitlosophy

Feel better in 31 Days

Fiver gigs:  

Assess Gigs, and create a needs analysis to direct action.

What is my service, and how can I make it more helpful.

T-Shirts.

Make available on Blog, Website, or through contacts.

Personal Training

This has been my most successful source of 'income'.

1.Re-organize spreadsheets and create packet for next client

------Re-Edit the "The Perfect Training Session" PDF

2.Decide where to train until facility is launched:

------Options..... Manitou incline fitness. Park. SOCO

3. Generate Lead Options

4. Help one more client.

TRX CORE CLASS IN MANITOU

Introduce 10 new people to the class

Gather feedback and goals of athletes.

Test athletes for baseline fitness for future comparison and data

Survey ideal class times

Implement excell and square 

Kombucha and Energy Bars

1) Create a stock of each.

2) Design Labels

Online Coaching

Structured Similar to Personal training.

Ready to go

Introduce 1 new athlete

Creating content amongst the products and services I offer will make them ready to go. Once clients arrive I can begin training, and will not have to use more time to create templates for their programming. Instead, all of the tools I have to help them will be ready to go.

Previously I had focused more on the training than on book-keeping and data-tracking. This led to lost data on their progress, payments, and what information I have delivered. Learning from this mistake cost me, but now It will not happen again.  Later I will post the tool I use to write invoices, track payments, schedule sessions, and progress through workouts.

I have a general list of services.

I have a list of goals.

Next step is taking action.

Then more reading

PRE-DAY one. The intro

World,

I left my job so I could do pursue a passion: Maximized Human Performance, Vitality, and Virtuosity.
 
Here's the thing; the plan, the action,  the result: Open a Gym

Short Term Goal: Get out of Credit Card Debt.
Mid Term Goal: Elucidate my "why"


Previously I was chasing some dreams however, I decided chasing is too similar of a metaphor of the wile-e Coyote who never catches a road runner.  Instead I acted, lived, adventured and exist in the actions of now.


To put it bluntly, my life has revolved around earning an Olympic medal. The motivation behind this is so deep and rooted to what I have been doing that every path I have taken has directly taken me closer towards this goal. Once I began competing, my drive for excellence steered me into studying human physiology. This curiosity of obtaining maximum human performance became the foundation of why I study. Performance is the result.

In middle school I ran track, and was undefeated in the 100 meter, and long jump events. Confident I could break more records that dawned over the gymnasium, I began my journey of obtaining maximum human performance. There was a bum, and a stopwatch that started it off. The dirt track was a minimal 200 meters, enough to gather consistent times and track my runs.  After studying some exercises and reading some articles I put together a program to begin my training. I weighed under a 6th grade stats: under 100 pounds, had 9 pullups. and a 13.6 100M. 16'6" long jump and 8:31 mile. (could kickflip a 6 stair too).

With my casual but consistent training program that consisted of lots of practice, Skipping, Jumping and weights. I gained no weight, but dropped my 100 to 13.3-13.0 and broke 17 with my jumps.
Nothing to boast about, but I had improved.
Next season.
12.7 100M   18s Long jump and 7:20 Mile.
Last season
12.4 100M   20foot Long Jump. Sub 7 Mile.

I could go into more detail, but I wont keep you busy.

I began wrestling, hated losing, wanted to be better.

The combination of coaches here is what elucidated a path for me.

One of my coaches gave me the National Strength and Conditioning Association's Textbook for Essentials of Strength Training and Conditioning. He had done this after I had told him about my current workout routine that I would execute after practice.  After reading this textbook cover to cover, (in high school) I then pursued my Bachelors in Exercise Biology, with emphasis on maximal human performance.

I was coaching the TL trojans when workload wasn't too hard. and Competing in DIV 1 Wrestling and Rugby.  Doing all my on programming for strength training.

In College I took my statistics and saw noticeable improvements in Strength, Body composition, Peak Anaerobic Power, Aerobic Power. VO2, etc. I knew what I was doing was working, because there was a consistent improvement in my performance despite no change in my body weight.

I began Personal Training during my 3 Year in college.

I acquired My NSCA CSCS cert. and Crossfit Level 1.

After graduating I moved out to Colorado Springs, being recruited to the Olympic team here to fight for a spot at the 2016 Games.  You better believe I was stoked.  I got good work as a personal trainer. but after a year, I became fed up with being 'held back' working under someone else.  Having my own facility will allow me to make my own studies, create an effective team of both employees, coaches, athletes, and clients.

Different forms of programming, exercise techniques, classes, nutrition, timing etc.. exist in so many forms, and there isn't an absolute answer to anything. But there is a capacity to find what it can become. This gym will not only be a training facility, but a lab, a hub and a source to give back to the community in more ways than one.   The details of the gym will be revealed later, but until then,

This blog is going to document the next 30 days of me pulling myself out of debt and getting on top of my fitness business.  Within this blog you will see techniques and methods I use to educate myself, find clients, train my clients, and make more money.  To this day I've payed off about 25,000 of my student loans, but acquired 5000 dollars of other debts flying to strength and conditioning conferences, International wrestling events, wrestling tournaments, clinics, seminars, coaching fees. you name it. Money well spent and I don't regret a single cent.

Tomorrow, I will create a plan of action. This plan of action is going to have all of my possible sources of income, a laid out financial projection, other actions I can do to generate revenue, educational resources,  and my next steps.  

Im an artist, so this could be a creative process.

PLEASE SUBSCRIBE AND LEAVE COMMENTS ABOUT WHAT YOU WANT TO SEE IN THIS JOURNEY OR ANYTHING I CAN TOUCH UP ON. RECOMMENDATIONS, ETC..