Contents

Queen Speech 5

Please don’t stop for a chigwang
You need a tic tac
You will get broken up like a kit kat and then taken out like a bin bag because its going down low blow so don’t make me snap like a photo (wait three seconds) slo mo.I come thru hooded up like trevon all blacked out like akon IMA come to your door like Avon and make you gimme them notes like trey songs mad ting sad ting like a drake song everything’s cool payphone I told you to change your panties so why you still wearing the same ones.duty gal no Sean Paul I’m a bad gyl whatcha gon do look I got supporters and Cornwall and I got some ballers in portwall .but wait why do girls love to do that pose (why?) And then the new trainers what are those?!ah! Eat it gal pick your nose and eat it gal (eww)I’m am the realist gal I I I am the realist gal .you aint like malisha I’m a hurricane yea I’m Katrina the English class didn’t like the teacher so I walked out like bye falicia! Stay in school kids, they don’t show no appreciation,keep things short like abbreviation, all these girls are really hatin (why?) But their lips look like crizzpy bacon ! Crizzpy!crizzpy bacon crizzpy!crizzpy bacon crizzpy! Crizzpy bacon their lips look like crizzpy bacon crizzpy! Crizzpy bacon crizzpy! Crizzpy bacon crizzpy! Crizzpy bacon .your lips look like crizzpy bacon.I’m on the grind skateboard. IMA go nuts acorn .they tried to take shots paintball.but I’ll cross when I walk like a jaywalk.(whoo) pathetic your weave synthetic and if you think that your gonna get past me then you can forget it like hello do you hear me I’ve been dying🔫🔪to let you know that your the biggest wasteman.yo I take you for some garlic bread I take you for some tunafish salad and just when they thought i was done i gave them another one dg khalid. So dont think your bad cause your man hit my instagram so u got mad and hit the fan i hit him and and hit the dab like woo thats it

Let’s Refresh
This Session is part of a series of courses being introduced this year to explore how to extend the use of training principles from the animal realm into the human realm. In introducing those courses, recently I wrote,“We all know it’s already a huge challenge working with animals to create lasting, predictable, and desired behavior while simultaneously strengthening the relationship with a “learner” and building that learner’s confidence and joy. Throw in the complexities of working with humans or improving ourselves, and it’s easy to understand how many of us struggle with crossing the threshold from effective trainer to effective teacher—or effective parent or effective co-worker or effective self-manager.”

It’s a Jungle Out There
There are other professions that seek to help individuals create beneficial change, and among them is the field of clinical psychology. But practitioners in the two worlds of animal training and clinical psychology rarely cross and figure out what, and how much, they have in common.1 More often, the fields are set up to compete for all kinds of academic accolades and rare resources. And because “it’s a jungle out there,” it can be hard to find the sunlight.

When you read this book, you’ll see that the tools and techniques that are used by practitioners in both fields overlap quite a bit. The words author Gottlieb employs to describe these tools and processes are often quite different from the words that trainers and behavior analysts use. But the applications used by both professions share principles (guides) and processes (procedures) as well as mechanistic (the mechanism by which it works) roots. There is so much “leaf cover” in the jungle that it can be hard to see these overlaps. Just because the academic jungle makes it difficult to bring together the learning from these disciplines, why should that stop us?

How We Change
Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed is by Lori Gottlieb, an engaging author with a journalism background and a degree in marriage and family counseling. The author takes us through her own therapy work as well as four client cases (Julie, Rita, John and Charlotte) struggling with problem behaviors. In her note within the book, the author states that the book tackles a single question, “how do we change?” As trainers, we already have a way of looking at that same question. How different, or how similar, is Gottlieb’s way?

Connections Are Electric
Remember when you discovered that you could not just clicker train a dog but also a goldfish? Did you get goosebumps, like I did, when you saw the level of communication that was possible with a gorilla through marking and reinforcing? How did you feel when you realized that all (!) behavior is a mechanism by which we control outcomes!2 Haven’t clients asked you if they can practice this with their spouses? These are the moments of discovery, of self-expansion,3 that make people feel especially alive. That’s the experience we hope you get from this Session.

You Don’t Need to Be a Smarty-pants, Just A Curious Cat
We’ll handle the heavy lifting. Well, actually, there is no heavy lifting because this book is light, funny, and engaging. We simply invite you to read, listen, and engage with the material ahead of time so that we are all warmed up for the discussion. We will all get the most from this 45-minute Session if each of us has read the book (you may feel a bit lost if you don’t!). If you need more of an idea of what’s in store, I’ve created a book discussion guide to get those connections going!

We are looking forward to seeing you at ClickerExpo and at Inside Pages: A ClickerExpo Book Conversation, which takes place on Sunday at 3:45 pm in both Seattle<link to session description page> and Louisville<link to session description page>. Here’s how to get the book. It’s available for Kindle and Audible, and in softcover and hardcover.

1. Historically, and still today, in a great number of university settings, the fields of behavioral science and its application, applied behavior analysis, rarely intersect with the teaching that leads to other advanced psychology degrees like a PhD in clinical psychology. The study of behavior should be considered a natural science (in our world view) but rarely will you find it there. Psychology may sit under life sciences (as it does at UCLA). At Columbia Univeristy in NYC, neither program sits under life sciences, yet they are still separated. The graduate degree in applied behavioral analysis is under the School of Health and Behavior, while the PhD program in clinical psychology sits in its own department of Counseling & Clinical Psychology.

2. For more on this topic, see the ClickerExpo 2019 Video on Demand recording Please Sir May I Have Some More…

3. In a nutshell, self-expansion theory says that satisfaction with life is greatly increased if we engage in the activities, environments, and relationships where our sense of self expands. Self-expansion has been linked in literature to an enormous number of activities—learning something new, experiencing a new environment, or entering a new relationship—all activities that break the routine. For more information on this topic, see my Valentine’s Day blog What’s Love Got to Do with It?

Interested in other Sessions related to teaching others and using R+ in our lives? See my blog post The Human Touch: Extending Positive Reinforcement Skills.

Trainers

Once you have determined how deeply you wish to be involved in the management of your thoroughbred, be sure to immediately lay that out for any trainer you interview. Only by so doing will you find a “marriage” that suits your style of operation.

Finding a few names of trainers who might suit you can be gone about in several ways. You might put in a good bit of time at the track, asking around among the veteran race trackers which trainers they most admire, talking to thoroughbred owners, and getting recommendations. Trainers are frequent visitors to the owner’s boxes, so a preliminary introduction and the exchange of enough conversation with the trainer to at least determine the “cut off of his jib” is not impossible.

TOC offers a thorough Trainer Directory on this website which lists over 200 licensed trainers in the state. The TOC staff will also gladly provide introductions to any trainers you are interested in interviewing.

You may, according to most trainers, feel free to call and ask for an appointment to talk. The best hours to call, for them, are between 9 and 11 AM – before and after that, their days are generally mayhem. Be aware that if you’re calling a top trainer, he or she may not be taking on new clients or horses, (unless your pockets have no bottoms and your ambitions no ceilings – or unless you are offering horses of top stakes class, which no trainer can resist).

Though you may be most comfortable inviting the trainer to lunch to talk, it would be far more enlightening to arrange the meeting at his or her barn some mid morning, where you can see the staff and horses and get a feel for how the barn is run. The barn should be orderly and raked by 10:30, the horses exercised, hot walked, bathed and bandaged. The trainer and an assistant trainer, if it’s a very big operation, should have seen every horse that morning and be familiar with the physical and emotional condition of each. No matter how “important” the trainer, he or she should know every horse by name and by sight, and the good ones will be proud to show that they do.

Once your interview is set, be ready with the questions you want answers to: these are people with very little spare time.

Suggested Questions include:
  • What is your philosophy of training? (Listen well.)
  • How much contact do you think is appropriate between an owner and trainer? (i.e., how much and how often if I have one horse with you, or if I have three, or if I have ten)?
  • Is it preferable for me to call you, or vice versa? If you’d rather I call, what times of the day are best?
  • Will you automatically call me if the horse is going to work, or if it is sick, or if something is developing with its physical condition or training program?
  • Are you likely to include me, or consult with me, on the selection of races for my horse? (The answers to these questions will give you an insight into the depth to which you will be invited to participate in your horses care.)
  • What is your “day rate” per horse? The range can vary widely depending on the trainer’s reputation and “batting average.” (Figure on about a third less for Northern California.) The day rate is a necessity. Every sound or reasonably sound horse requires hours of daily attention. It must be exercised in some manner, whether that consists of walking, jogging, galloping, breezing or actually working. It must be taken from it stall, bathed, and groomed. Its stall must be cleaned and its food prepared and served. The “day-rate,” and what trainer services are incorporated in it, is completely negotiable. The variables, more or less are: what you are offering in terms of horses, what the trainer’s success rate and reputation can command, and how skilled both of you are at negotiation. Take your time, and do the research.

Though “stars” in any field can and usually will command “star fees,” a trainer’s day rate is rarely set by caprice or ego. With a higher day rate, you are also likely to find a higher employee-to-horse ratio, better feed supplements, hand walking (as opposed to machine walking) and generally more attentive care of the horses in that barn. Most trainers will insist that they break even or actually lose money on their day rates. Why would they be willing to lose money? Because, like you, they only make “real money” on their percentage of winnings. They may, if they see a promising horse, go into day rate deficit to turn that horse into a winner, because that’s where the profit is. On the other hand, there are smaller, starting out trainers who will and must, because they have fewer horses of poorer quality, make their living on their day rate. Your eyes and wits will probably tell you the tale. An interesting fact to keep in mind when considering day rate is this: it costs as much, if not more, to condition and train a cheap horse as an expensive one.

  • What does your day rate include? The items usually covered are feed, grooming, exercise riders, ponies for workout, paddock and gate schooling, hot walking, vitamins, bandaging and similar supplies, the assistant trainer’s fee, and your share of Worker’s Compensation insurance for every employee of the barn. Again, this is a negotiable arrangement, and if you feel that more should be provided under a trainer’s day rate, say so and discuss it. Some commonly non-covered expenses in the day rate are (though not limited to): 1) farrier (shoeing) expenses, 2) veterinary costs (visits, X-Rays, drugs, etc.), and 3) transport.
  • What is your average that bill per horse per month? Some trainers use vets almost compulsively, and with good results, while others use them sparingly and with equally good results. It depends on the trainer and, to some extent, the quality of horses he has to work with. Again, a paradoxical note to keep in mind is that the vet bills for an inexpensive horse are likely to be higher than for an expensive horse. Finally, Ask if it is the trainer’s practice to call you/ warn you/ consult with you on major veterinary expenses. Does the trainer check the vet bill before forwarding it on to you?
  • What is your background; how much hands-on experience have you had, and who taught you? On average, the more years of first-hand experience trainers have had, and the more years in business, the better they are.
  • What percentage do you charge on winning horses? This is usually either a 10% share for the trainer, plus 1-3% share for the barn – i.e., all personnel from the assistant trainer down to the grooms – or a flat percentage of 12 to 13%, which includes everyone (except the jockey). By the way, the above figure is generally more negotiable than any other, including the trainer’s day rate.
  • Am I invited to visit the barn and see my horse (perhaps even curry it and feed it a carrot) at will, or am I restricted? This facet of being an owner may be important to you or not, but it also may change for you, and it’s worth getting the answer now.

The gentleman’s sport of horseracing is one of the few business situations left in which management (owner) and contractor (trainer) generally operate on a handshake, which makes communication – including the full discussion and understanding beforehand of what you’re shaking on – even more crucial than in ordinary enterprises. As uncommon as it is to sign contracts with trainers, some owners will insist on getting certain details in writing, such as the amount of the trainer’s commissions on purses and the sale of horses, and a list of the expenses not covered by the daily training fee.

The key to everything, however, is good communication from the outset. How do you lay the groundwork for mutual respect and trust, for a relationship that invites candid exchange and avoids rancor? Brand into yourself an appropriate level of expectation. For example, only two out of three unraced thoroughbreds ever get to a race, and a few of those “survivors” ever get to the top level. This is rarely the fault of the trainer, and should not be assumed to be. Horses behave with what one observer called “an awesome randomness” when they race: somewhere inside, all hot bloods still possess a wildness that a trainer can’t always predict and a jockey can’t always control. Most horses, for whatever reason, lose. If your horse loses, ask questions first, and only “shoot” much later, and never in the heat of disappointment.

Finally, no matter who you choose, it still behooves you to carry into the relationship as much knowledge about training and racing operations as you can possibly absorb (see, for example, the chapters on “Veterinary Costs”)… but keep close at hand a reasonable amount of humility.

There are questions you will be dying to ask, and often, such as when will my horse be ready to enter in a race? This is a world of guesses and tiptoeing. There are times when the process of getting a horse ready to race feels akin to the speed at which grass grows. Forward progress takes weeks. The bills mount. Economic overwhelm looms. Patience wears thin.

If the horse’s progress is excruciatingly slow, it might make more sense to send the horse to a training facility where the costs are almost half of what they are at a racetrack. If this is done, the trainer loses his daily fee. (While trainers do not seek to “lumber” owners with costs, some may resent losing control of the training of the horse and the daily fee attached. This is a discussable item in any ongoing, forthright owner trainer dialogue.) The fact is, your horse will be ready when it’s ready, and no amount of pressure from you or your trainer will change that very much. All you can do is be tuned to pick the right moment.

Finally, there are a few simple “wisdoms” which will help and your all-important relationship with your trainer: 1.) Be honest to the point of bluntness. 2.) Remember “luck,” and avoid the temptation to blame. 3.) When in doubt, don’t suspect… ask. 4.) when you ask, listen. 5.) Be open about your intentions – for example, if you plan to move your horse up to a more noted trainer as soon as you can, say so; if you plan to enlist other trainers for your other horses, say so.

Your trainer, ideally, should be as close and as trusted as “family.” The world of racing is a small world: relationships last a long time, and bad blood will eventually come around and bite you where it hurts. Finally, if at any point you find you don’t trust your trainer, you should, both for the trainer’s sake and yours, get another.

Next Section… Forming Your Business

The Body Coach Joe Wicks accidentally posts a naked video on Instagram

6 September 2019, 08:04 | Updated: 6 September 2019, 08:15

By Mared Parry

@maredparry

The hunky fitness coach was enjoying some time away and showed off way more than he intended when on the trip.

Joe Wicks has revealed a little more to his fanbase than they were expecting on his Instagram account.

The 32-year-old TV presenter and fitness coach has been enjoying some time at a retreat on the beach in Devon, and gave his 2.8 million fans a flash of him fully in the nude.

READ MORE: Joe Wicks and wife Rosie are expecting their second child

Joe posed on the beach in Devon and looked incredible. Picture: Intragram Joe showed fans more than they expected yesterday. Picture: Instagram

Father-of-one Joe left absolutely nothing to the imagination as he gave a tour of his apartment, and was seemingly unaware of his completely naked reflection in the window when he panned to show off the view.

The clip, which has been left on his stories for the full 24 hours, is captioned “Feel like I’ve woke up in another country” a nod to the stunning views.

He then gets up out of bed and pans across, giving fans a flash of his body in the reflection.

Either Joe, who is happily married to wife Rosie, isn’t bothered at all by what he’s posted or he simply has not noticed the gaffe as he hasn’t taken the video down.

The ripped health and wellness guru posted a shirtless selfie detailing what an amazing time he’s had at the retreat, saying:

“Just been on a reccy to this amazing place called @gararockhotel in Devon.

“I’m exploring the idea of having a Body Coach Retreat in the UK next year!

“My main objective is to create an incredible experience which will leave people feeling happy, energised, inspired and motivated.”

View this post on Instagram

A post shared by Joe Wicks (@thebodycoach) on Jun 29, 2019 at 2:30pm PDT

Joe continued: “The biggest challenge is getting the costs down so it’s affordable and accessible for people.

“If I were to hold a Friday to Sunday wellness retreat what would you want to see and how much would you expect to pay?”

Joe and Rosie, who wed at the end of June this year, are expecting their second child in January 2020.

They’re already parents to one-year-old daughter Indie.

View this post on Instagram

🎉Weeeeeee’re having another baby 👶🏼😝We are very happy and excited to grow our family ❤️ We don’t know the sex and won’t find out but Rosie is now 19 weeks pregnant so Indie will be getting a little brother or sister in January 😬🎉

A post shared by Joe Wicks (@thebodycoach) on Aug 11, 2019 at 5:58am PDT

They announced the news in a sweet picture shared on Instagram, in a family selfie which shows Joe holding Indie and Rosie proudly displaying her bump.

They captioned the snap: “Weeeeeee’re having another baby. We are very happy and excited to grow our family.

“We don’t know the sex and won’t find out but Rosie is now 19 weeks pregnant so Indie will be getting a little brother or sister in January.”

Joe’s representatives have been contacted by Heart for comment.

THE DARK SIDE OF INSTAGRAM: When fitness culture goes wrong

Things on Instagram aren’t always as they seem.

The INSIDER Summary:

  • Instagram’s famous fitness personalities market workout and eating plans to millions of followers.
  • They often share written messages of body positivity and self-love.
  • But the images they post tell a different story.
  • Experts say that Instagram’s typical fitness images — which primarily glorify thin, toned bodies — are often unhelpful and possibly harmful.

When Samantha Lego was in college, a friend introduced her to a fitness plan called the Bikini Body Guide.

At first Lego threw herself into the 12-week series of workouts developed by Australian personal trainer Kayla Itsines and approved by a self-described “army” of seven million Instagram followers.

The results were satisfying: Lego’s body was tightened and toned, her abdominal muscles were visible. She was inspired by the online community of women using the plan, too. Every day, Itsines’ clients took to Instagram to share before-and-afters or post-workout selfies, celebrating hard-earned progress.

“People were legitimately changing their lives,” Lego, now 24, recently told INSIDER. “There was such a collective partnership and support system in place, and it was uplifting.”

Then things changed.

Slowly, food became a source of torment, not nourishment. The plan’s promised “bikini body” — the one so many women on Instagram had seemingly achieved — became a destructive standard to which Lego could not stop comparing herself.

“I would panic every time I would eat bad food, and I would get bloated. And I would look at all of these posts on Instagram and be like, how do I not have these six pack abs?”

She sometimes forced herself to vomit after eating certain “bad” foods — all in the name of staying in shape.

“I would literally be sitting there throwing up and normalizing it as I did it,” she said. “It was like my world got flipped.”

Itsines’ fitness program is just one of several that have sprung up on Instagram in the past few years. Personalities like Itsines, Anna Victoria, Jen Selter, Ashy Bines, Karena Dawn, and Katrina Scott have all used Instagram to build massive followings and market their own workout guides, meal plans, apps, books, and apparel.

They also like to sell messages of body positivity and self-love, typically delivered via heartfelt captions or inspirational quotes.

It’s obvious these trainers have good intentions — and each daily deluge of grateful Instagram comments proves that these women have changed many lives for the better.

But Instagram’s fitness culture has a dark side.

A post shared by Snapchat : Ashybines1 (@ashybines)Apr 30, 2017 at 12:26pm PDT

Stories like Lego’s hint at a toxicity lurking beneath the flurry of positive affirmations. Instagram’s fitness culture does have a dark side — and experts in nutrition, weight loss, and disordered eating told INSIDER that the social network’s endless stream of fitness imagery has the potential to be harmful.

Instagram’s fitness culture seems to promote healthy living. Preliminary research says it might be backfiring.

A post shared by Tone It Up (@toneitup)Apr 25, 2017 at 10:10am PDT

Findings from Dr. Marika Tiggemann, a psychology professor at Australia’s Flinders University, suggest that even briefly looking at Instagram has an immediate negative effect on self esteem.

Tiggemann studies how images of thin or fit bodies in the media — and on Instagram, specifically — can influence body image. She told INSIDER she was drawn to this area of research when she noticed fitness accounts picking up steam on the social network.

” hunch/worry that this was another way for women to engage in unhealthy practices regarding food, eating, and body attitudes,” she said in an email.

A post shared by Jen Selter (@jenselter)May 29, 2017 at 3:11pm PDT

That hunch was confirmed in a study Tiggemann published two years ago in the scientific journal Body Image. It showed that women who viewed a set of Instagram fitness images reported lower levels of body satisfaction than women who viewed a set of Instagram travel images.

The study was small and experimental — the authors wrote it was the first-ever attempt to investigate the effects of Instagram on body image — but the results still concerned Tiggemann.

“In daily life these small, one-off effects are likely to cumulate to a much bigger effect,” she said.

Too often, there is an alarming disconnect between these images and the words that accompany them.

A post shared by Jen Selter (@jenselter)Oct 7, 2016 at 7:12pm PDT

Instagram’s fitness celebrities post lots of photos of themselves — photos of their whole bodies, their abs, their thighs, their behinds. After all, they are the creators of the exercise plans they sell. It only makes sense that their bodies provide living proof of the results.

Paradoxically, Instagram’s fitness celebrities also urge their followers to never compare themselves to the people they see on Instagram.

“Remember that your journey is YOUR journey and not anyone else’s. Don’t ever compare yourself to anyone else. Not the girl in the magazine, not the girl on instagram, not your friends… not even me,” Itsines wrote back in April. It’s a lovely sentiment that feels empty posted below a closely cropped photo of Itsines’s stomach.

A post shared by KAYLA ITSINES (@kayla_itsines)Apr 19, 2017 at 5:36am PDT

The fact is that women are comparing themselves to these images. You can see it in comments on recent posts.

“Literally work out every day and no where near as fit looking as you.”

“I wish I was so skinny PLZ HELP ME.”

“I would do ANYTHING to look like you.”

To their credit, some of Instagram’s fitness personalities have started to address the gap between perfectly posed selfies and the way most bodies look during normal activities. Fit Body Guides creator Anna Victoria, for one, made headlines after posting photos of her stomach in a relaxed state.

A post shared by Anna Victoria (@annavictoria)Jan 16, 2017 at 3:12pm PST

In a statement to INSIDER she also admitted that the onslaught of heavily posed images on Instagram could contribute to unhealthy body image in some people.

“This fact weighs heavily on me and is why I make a consistent effort to make my online presence be much less about how I look, and focus just as much on the mental and emotional benefits of leading a healthy lifestyle,” she wrote in an email. “Fitness is so much more than a sweaty selfie, and it’s our job as fitness personalities, trainers, and influencers to show that.”

Itsines’ team offered similar sentiments in a statement provided to INSIDER.

“Although some may believe that social media can have a negative impact, we believe it has the power to positively change millions of lives,” a rep said. “As a company we advocate a balanced and healthy lifestyle based on science. Since the launch of BBG it has been communicated that a ‘bikini body’ is not a certain body weight, size or look, but rather a state where women are confident, healthy and feel good about themselves. Our belief has been that the end goal should always remain the same — wanting to feel good, not look good.”

(The other fitness personalities mentioned in this story did not return INSIDER’s request for comment. )

Some fitness stars don’t just post images of their own bodies: They also share before-and-after photos of their own clients.

A post shared by Anna Victoria (@annavictoria)Jun 18, 2017 at 6:30pm PDT

It’s a punchy tactic — a testimonial that impacts followers more immediately than a rambling caption. But some experts argue before-and-after images like these are problematic because they put the focus on appearance, not on internal health.

“Using before and after pictures for motivation puts the focus on appearance, not health,” dietitian Rachael Hartley, RD, who specializes in disordered eating, told INSIDER. “While some people may have lost weight as a side effect of truly health-promoting behaviors, others are very likely suffering from disordered eating or over-exercising, and we’re glorifying it in these images.”

Plus, “after” images can encapsulate only a single moment — and are often augmented by ideal lighting, posture, clothing, filters, and flexing.

A post shared by KAYLA ITSINES (@kayla_itsines)Jun 17, 2017 at 6:03pm PDT

“You’re only seeing a certain instant into someone’s life,” Lego added. “You’re either seeing, right after a workout when everyone is chiseled and hard, or right in the morning when you don’t have any food in your stomach. You don’t see the other 23 hours and 50 minutes of that person’s day.”

Just as bad, Hartley explained, is the implication that someone who looks like a “before” picture is somehow unhealthy or undesirable.

If you sift carefully through comments on Instagram, hidden amid the strings of heart-eye emojis you’ll find a small number of skeptics and dissenters.

A post shared by Tone It Up (@toneitup)Jun 1, 2017 at 8:03pm PDT

“I even had to change my Instagram because all the photos that were supposed to be inspirational were anything but to me!” one Tone It Up commenter wrote.

“You always preach ‘realness’ and even though you post pictures that aren’t ‘Instagram perfect,’ you’re always so beautiful in every single picture … it’s hard not to be jealous,” another posted below a photo of Anna Victoria.

Commenters also speak out on YouTube, where some vloggers upload negative reviews of the programs.

“On Instagram it’s made to seem like this guide works for everyone and that everyone has positive experiences, but no one talks about how dangerous it can be,” one woman wrote about her experience with Itsines’ plan. “It honestly made me so crazy and paranoid about working out and ‘eating clean.’ I lost an insane amount of weight in a short period of time, got really sick, and became extremely disordered in my eating.”

“I followed Kayla on Instagram and the before/after pictures she posted had the worst effect on my mental state,” echoed another. “I was constantly upset and comparing myself to those other women.”

But Instagram fitness plans have their strong points — and they do work for many women.

I recently put out a call on Facebook, looking for stories from women who’d tried Instagram’s most popular plans. I got responses from people I knew, including a former classmate and former coworker who both shared their experiences with INSIDER.

“I’ve been following Tone it Up for a year or so now. I’m seeing amazing results all around — mind, body, energy levels, attitude,” said Mackenzie Woodcock, 26. “I’ve never never experienced such a positive mind shift from any other exercise routine.”

Weight loss expert and dietitian Georgie Fear, RD, told INSIDER that there’s also value the online community aspect of many Instagram fitness plans.

“Having support from your peers can help you stay in the game,” she said.

Nina Elias, 28, another Tone It Up participant, agreed. “Knowing there are others out there waking up at the butt crack of dawn to do hip dips in front of the TV is really important, especially if your significant other or coworkers or family aren’t doing it with you,” she said.

These plans have major appeal: An outpouring of testimonials, virtual support from peers, and a relatively low cost compared to, say, private training. One of them might work for you.

But if you try one, experts say you should take a few precautions to keep yourself safe, both physically and mentally.

A post shared by Snapchat : Ashybines1 (@ashybines)Jun 17, 2017 at 12:35pm PDT

1. Take their advice with a grain of salt. Not all Instagram celebrities are qualified to dole out health and particularly nutrition advice, explained Dr. Tom Rifai, MD, FACP, regional medical director for metabolic health and weight management at the Henry Ford Health System and founder of Reality Meets Science. ” are really unqualified and now are counseling masses with no concern about individualization of care,” Rifai told INSIDER.

2. Seek out a professional. If you want to try an Instagram workout or eating plan, first run it by a registered dietitian or a doctor who specializes in nutrition, lifestyle medicine, or metabolic health, Rifai suggested. Plus, consider that the most successful weight loss or workout plans are ones that are personalized for you, according to Fear.

3. Listen to your body. “There’s a high preponderance of people that get injured doing online workout programs,” Fear said. “Go into a new exercise with the mindset, I’m going to listen to my body throughout, and I’m going to voice aches, pains, hesitations, or heart palpitations to a professional that I’m working with. are going to have a lot better experience than people who are like, ‘I just need to suck it up and do what they say, ‘cause they have abs.'”

4. Pick something sustainable. “To maintain permanent benefit, you need to maintain permanent action,” Fear said. “Ask yourself, ‘How pleasant or unpleasant does it seem?’ If it’s highly, highly unpleasant — like it’s really going wreck your ability to enjoy your life — it’s probably not going to help you very much in the long term. At best, you lose a ton of weight, you gain it back.”

5. Don’t follow any accounts on Instagram that make you feel bad about yourself. Period.

Samantha Lego doesn’t follow fitness accounts on Instagram anymore.

Joe Raedle/GettyImages

With time, she’s established a healthier relationship with food and exercise. She’s given up structured workout plans in favor of hiking and yoga, and she’s embraced meal-prepping as low-stress way to prepare food.

She told INSIDER that the Bikini Body Guide isn’t the sole reason she developed disordered habits. She suspects some underlying, innate anxiety also played a role.

But she still unfollowed all the fitness accounts that used to populate her feed.

“I didn’t want to see it. And I still don’t,” she said.

It’s a tactic Fear and Hartley also recommended.

“I feel like the best thing a person can do when they’re looking at their Instagram or other social media feeds is monitor how it’s making them feel,” Fear said. “Because if it’s making you feel lousy, turn it off.”

” a range of people with different body types and skin colors,” Hartley added. “It helps train your eyes to see beauty in everyone, which makes it easier to see beauty in yourself.”

7 Best Personal Training Apps

Ever wonder how Madonna still whips herself into shape at 54 years old, or how starlets carve those amazing, take-it-all-off bodies in a matter of months?

Of course you don’t! You know they spend boatloads of money on dieticians, personal chefs and, most important, tough-love celeb trainers who design—and, yes, implement (insert a scowling Jillian Michaels here)—brutal workout programs to keep them motivated. All that’s required of the stars is that they show up day after day, and do what they’re told. OK, maybe it’s not all that easy, but it’s definitely simpler than leaving all of the workout planning and personal motivation up to unreliable you.

Problem is, most of us don’t make celebrity salaries to fork over to a trainer. Fear not, though. With smartphone fitness apps getting more and more sophisticated, there are some pretty good—and totally FREE, at that— personal training options to help boost your fitness. The people have spoken (you know—in reviews on the iTunes app store and Google Play store), and these are the top 7 personal training apps:

#1 JEFIT
This all-in-one app contains powerful fitness routine planning and tracking tools that help you target your workouts and keep easy track of your progress. Plan a routine—you can build whole workouts around individual body parts, if you like—before you hit the gym. Once you’re inside, JEFIT takes over, telling you what’s next (including animations) and even timing rest periods between exercise. It stores your info for later reference, plus packs more than 1,300 instructions and animations to help you find new exercises to achieve your goals.
Rating: 4.59 stars on 22,994 ratings
Available On: iPhone, iPod touch, iPad and Android
jefit.com

#2 StrongLifts 5×5
Based on the popular StrongLifts 5×5 workout—5 sets of 5 reps of free weight compound lifts—this app is out to make you really strong, really fast on only three workouts a week. Like your own personal Bob Harper, StrongLifts tells you what exercises to do, how much weight you should lift (making on-the-fly adjustments when you plateau or fail) and congratulates you when you put in a solid effort or achieve an important goal.
Rating: 4.50 stars on 252 ratings
Available On: iPhone, iPod touch and iPad
stronglifts.com

#3 CardioTrainer
This GPS-enabled app tracks virtually every detail of a lot of different kinds of exercise—including distance, time, pace, heart rate, calories burned—and provides real-time voice feedback so you don’t have to look down at your smartphone every few minutes. Also, it lets you create custom playlists, has cool features like autopause for when you’re stuck at intersections and motivates you to compete against other exercisers with an in-app game called “Move Your Bot.”
Rating: 4.40 stars on 53,699 ratings
Available On: Android
noom.com

#4 Skimble Workout Trainer
This app represents perhaps the ultimate in-pocket personal trainer. Whether you’re looking to lose weight, tone your thighs, lift more weights or become a faster runner, Workout Trainer can help you with thousands of free workouts coached by real-life personal trainers. They’ll walk you through each exercise with timed step-by-step audio, photo and video, and—bonus—offer the same encouragement as flesh-and-blood trainers but won’t humiliate you on an off day. Feeling indecisive? Use the “Shakerciser” to choose a random workout based the amount of time you have and what area you want to focus on.
Rating: 4.35 stars on 50,722 ratings
Available On: iPhone, iPod touch, iPad and Android
skimble.com

#5 GAIN Fitness Cross Trainer
Like Workout Trainer, GAIN Fitness builds personalized fitness programs from 350-plus exercises—for strength training, calisthenics, plyometrics and yoga—that are developed and coached by real-life trainers. Master your technique with high-def images, voice commands and targeted form cues. Like a premium trainer, this goal-oriented app also tracks each workout and keeps you on track to succeed.
Rating: 4.00 stars on 574 ratings
Available On: iPhone, iPod touch and iPad
gainfitness.com

#6 Fitness Builder
This app has all the tools you need to get fit—a massive library of instructional training videos, live streaming personal trainers, progress reports, drag-and-drop workout builders and fitness plans. Bummer: You lose a lot of the FREE features after a trial month, but still get 300-plus exercise photos and videos and a handful of PumpOne workouts. It’s $6.99/month to continue at the Plus level.
Rating: 3.53 stars on 2,198 ratings
Available On: iPhone, iPad touch, iPad and Android
fitnessbuilder.com

#7 Nike Training Club
Get Serena strong with Nike’s women-specific personal training app. More than 100 custom-built workouts—30-45 minutes for full-body and 15 minutes for targeted—shape and tone your every body part. Just enter your current fitness level and start sweating. The more you exercise, the more rewards you unlock, including workouts from celebs, pro athletes and trainers.
Rating: 3.23 stars on 27,075 ratings
Available On: iPhone, iPod touch, iPad and Android
nike.com

There are so many different titles when it comes to professionals in the health and fitness world. It can be hard to keep track of who does what, and what kind of coach you need, but it is essential to know the difference to get the most benefit for you! Health and fitness excellence is such a personal journey – it is never a “one size fits all” model. One important distinction to consider when you are looking to improve your health and fitness is to know the difference between a personal trainer and a fitness coach.

Fitness Coaches Do More

Although a personal trainers can provide awesome input in the gym and help make the most out of your workout when you have a session with them, a fitness coach reaches further. Not only do fitness coaches provide the same services in the gym regarding your workout, they also help you achieve your fitness goals by encompassing the hours outside the gym and outside their sessions as well. Fitness coaches build a personal relationship with you, work to reach goals surrounding all aspects of mental, physical, and social health, and provide support in order to reach those goals.

The difference between a fitness coach and personal trainer is also apparent in the job title. A personal trainer provides training whereas fitness coaches provide coaching. A fitness coach can help keep you accountable and moving forward in reaching health goals even in trying times like holidays!

Lately, I have been helping friends, and acquaintances get started in the personal training industry.

A common question is what is the difference between fitness coaches and personal trainers. Keep reading to find. I also suggest checking my article on the top nutrition certifications because they can greatly help you make more money working on your own.

The menu at the top of this page will answer any question related to personal training that you have. If you have any questions, don’t hesitate to leave me a comment here (I’ll respond within 24 hours). Also, visit the home page for the most recent and popular articles.

If you’re looking to become a trainer, take the quiz to find out which certification is the best for your training style.

One of the most common questions that I have been asked recently is “ what is the difference between a fitness coach and personal trainer?”.

It is not uncommon for new names to pop up for individuals in the fitness industry. A lot of the time these names mean the same thing while other times the profession is slightly different.

In this article, I will be talking about the differences between fitness coaches and personal trainers. I have heard some of my fellow personal trainers work with call themselves fitness instructors or fitness coaches.

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There is a wave of new people that are saying that fitness coaches are different than personal trainers. I am here to prove them wrong and show you why this is just a new made a name for personal trainers.

It is okay if you call people fitness coaches or if you call yourself a fitness coach but I want to get across that these individuals are merely personal trainers with a new nickname. Let ‘s jump right into my fitness coach vs personal trainer article!

Personal Trainers Inspire Healthy Lifestyle Habits

Some individuals that I have been talking with claims that these new “fitness coaches” primarily get paid for inspiring their clients and changing lifestyle habits.

As a certified health coach as well as a personal trainer (with multiple certifications) I can tell you that I do both of these things on a daily basis with every single one of my clients.

Personal training is not just about putting your clients through a tough workout. It is about making friends with your clients, inspiring them in all aspects of life and helping them make healthier choices on a day-to-day basis.

For some reason, some of the information that I was running into online was claiming that these new “fitness coaches” were somehow better than personal trainers.

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I don’t understand this because myself, as well as every personal trainer that I work with, does a fantastic job at helping their clients reach their goals, look better and feel better.

What they claim fitness coaches is exactly what personal trainers do. They copied and pasted the definition of a personal trainer.

“Personal Training” Certifications are the Only Certifications

As I started to get more frustrated about this article that I was reading, I dug deeper into “fitness coach” certifications to find out that I could not find a single one.

I could not find one certification that is labeled as a fitness coach certification. When I googled fitness coach certification, all that I came across were the various personal training certification options that I talk about on PTpioneer such as ACSM, NASM, and ACE.

All of these certifying agencies are highly reputable and recognized within the personal training industry.

If the fitness industry wants to create something called a fitness coach, by all means, go for it make sure you correctly identify the differences between the two, as well as build an active and original curriculum around it and make sure the NCCA accredits it.

This article is getting out of hand I should stop haha.

Conclusion on fitness coach VS personal trainer

From the research that I’ve done, I have not been able to find anything that is labeled a “fitness coach.” I have no problems with having this be an alternate name for personal trainers. I have even heard any of my fellow personal trainers called themselves fitness coaches from time to time.

Make sure to not fall into any scams that claim you will get a job as a personal trainer by getting a “fitness coach certification. I could not find any such certification.

If you want to get into the fitness industry and start helping clients reach their goals I highly suggest getting one of my favorite personal training certifications that I talk about.

Sorry, this was a post where I had to rant about something that was frustrating. Let me know what you guys think have you had a similar experience with people questioning the difference between personal trainers and fitness coaches?

Well, that is the end of my fitness Coach vs personal trainer article! Happy personal training (or shall I say fitness coaching! Haha).

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A quick rundown on health coach vs personal trainer by Jen Bundrant

I had no idea of the difference between ahealth coach vs personal trainer, yet I remember making the decision in my young adult life to eat healthily and join a gym.

Growing up, I was in sports and active outside, so I was always in shape. I ate anything that I wanted with no concern about counting calories, and the exercise I got came from playing outside and doing what I loved.

I had muscle, energy, and mass amounts of confidence. Then, I grew up and found that I couldn’t lose weight no matter what!

I didn’t have my team sport practices to go to multiple times per week. My metabolism all but stopped. Insecurities took over. My health and energy levels declined across the board. It was time to join a gym and watch my caloric intake (no more eating when bored)!

Hitting the gym?

Being young, on my own, and already overwhelmed with adult life, walking into a gym for the first time in my life was pretty traumatic. It seemed like everyone there knew what they were doing and if they saw me walking around like a lost child, they would judge me.

In reality, nobody would give me a second thought, but in that moment, it was enough for me to want to turn around and walk right out of the front door.

Easy Target

I was probably an easy target for the sales team at that gym, because a personal trainer approached me and asked if I needed help. I decided to be honest with him and told him the truth – that I was kind of freaking out. He smiled and was actually really nice about it, and offered me a free personal training session to show me the ropes.

I knew he was in sales, but I was not about to turn down free help in that moment.

We had a great session. By the end of it I was dripping sweat and I could barely walk, which I took as a good sign. This guy knew what he was doing and I didn’t. I decided to hear him out when he sat me down to go over personal training packages with me.

How a Personal Trainer Changed My Life

I gave in and signed up for a trainer, and it changed my life. I didn’t have a trainer for a long time, but I learned everything I needed to know about how to make my way around a gym, eat right, and get in shape on my own.

I still use the same advice he gave me to this day, years and years later.

Making the decision to change your life for the better can seem intimidating for a lot of people – especially when it comes to making healthier decisions. Personal training is one great option, alongside hiring a personal health coach.

Personal trainers and health coaches might seem like they’re essentially the same, but…

On the surface level, they both help people with their exercise regime and diet. However, there are some pretty big differences between the two.

Personal training is an extremely positive industry that provides education and instruction on diet and exercise that has helped thousands of people find their health. Personal trainers are known for being highly motivational and inspirational for people who struggle with changing on their own.

However, the amount of personal training someone can get will not help people still struggling with self-empowerment, limiting beliefs, or harmful life patterns outside of the gym.

That is the difference between a health coach vs personal trainer.

Health coaching is centered around the client to advance healthy lifestyle changes, goal setting, and accountability.

Instead of informing and instructing the client on exactly what the client needs to change, as personal trainers do, health coaches ask thought-provoking questions and use non-judgmental dialogue to guide the client towards discovering their own aspirations. They help their client tap into their inner resources that gives them the power to take back control over their own lives.

Unlike how personal trainers set goals to be accomplished in a certain time frame, the health coach process is long-term and ongoing. This is to ensure that any underlying issues are addressed and dealt with to prevent problem recurrence.

Health coaches are there to highlight the positive traits in the client and to help them access inner resources so that the client leaves with the tools they have in themselves to accomplish their goals.

Rather than just focusing on attaining physical change, health coaches focus on change within the whole person.

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I think you need trainers what are those

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