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How to Make More Money in Fitness Now!!

If you are like me you went into fitness because of you passion for it.  Unfortunately, it is hard to make a ton of money in fitness.  You are trading hours for dollars.  There are only so many hours in the day.  There are only so many classes you can teach a day or clients you can train a day.  If you don't work you don't get paid.  So, that means no sick time or paid vacations.

The good news is that you are your own boss.  You are in control of your business and your bottom line.  I have been in the fitness industry for 15 years. It does not always mean that you have to take on more clients or more classes.  I will share with you how I work smart not just harder.  Here are my tips on how to increase your income right now!...

1.  Ask For A Raise...

If you work for a privately owned gym or studio there are no real rules on what you can get paid.  That is good news.  If you have been keeping your classes packed, producing results and making the gym money there is no reason why you should not get a raise.  I am shocked at how little instructors make.  Yes, you do have to start somewhere but if you are an asset to your studio or gym they will want to pay you more.  Otherwise you will leave and they don't want that.  Tell the owners what you have done and how you have helped them then ask for a reasonable raise.  For example if you currently get $20 a hour you could ask for a $5 dollar raise.  The rate would then be $25 a class.  

Remember that you have nothing to loose when asking for a raise.  Either they say yes or they say no and you keep making what you were making before.  

If you work for a big box gym there are ways to get raises if you get more certifications or degrees.  Finish your degree or get another certification.  Make sure that you get a certification that is recognized by your gym.  A lot of times certifications that are online don't really have much weight to it.  So make sure you check ahead of time before you go and get it.  Some great ones that I recommend are AFFA, ASCM, NASM, and ACE.  

The extra certifications can also be applied to your Continuing Education.  

If you own your own gym or studio you could increase the rates if you haven't done that in a while.  A small increase of $5 more a month per customer will be a big increase for you.  Increasing rates and fees is a normal thing.  Your rates and fees should be assessed frequently.  You want to me competitive with others around you but you also want to be paid what you are worth.  If your studio or gym is getting full and there is not a lot of room for people increasing the fees or rates will weed some people out and mean more money in your pocket.  

If you are going to increase your your fees or rates make sure to give your customers a heads up.  Or just increase the rates for new members and let all of your old members keep the same rate.  This is help keep your old clients loyal.  They will not want to get rid of the good rate that they get to keep so they will be more likely to keep it up.  

2.  Certifications

Do you have a million different classes that you teach?  I know I like the fact that I can teach so many formats.  But you have to ask yourself are you loosing money with that format?  Are you making money with that format?  

There are several formats that I don't currently teach.  Many of us keep them cause they think that maybe one day they will be teaching it.  But if you are not making money off of it and it is costing you money every month it might not be worth it.  

3.  Apps and Services

There are so many tools that are available to busy Fitness Professionals.  That is great news!  Owning your own business requires tools and services to for our business to run smoothly.  I currently subscribe to an email service, trackers for my personal training clients, marketing tools and designers.  Take a good look at all the extra things that you spend your money on.  If you are not using it, it probably is not worth it for you to continue paying for it.  

4.  Take Your Business Online

If you have waivers that your students sign when they join your class have them sign a waiver online.  You can easily create a free waiver on google docs.  This will save you money on paper and ink and save you space.  You won't have to store the papers anywhere.  You can easily create an opt in to your email list while they fill out the form.  This will save you time from having to go back and inputting the information into your contact info.  

Create a Blog or FB Like page.  Update your students using your Blog and FB like page.  This will be a great way to create traffic to your page and keep people engaged with you.  It also helps to create better relationships with your students.  This will hep retain your students and keep your students happy.  

If you want more ideas on how to increase your bottom line without teaching more classes or taking on more students I am full of great ideas.  Please follow me on FB Fitness with Lauren Morley or you can subscribe to my Blog www.fitnesswithlaurenmorley.net.   I am passionate about teaching other fitness professionals all of my tools and tips that I have learned through my 15 years in fitness.  

Benefits of Exercising While Pregnant

Benefits of Working Out While pregnant

I am currently in my 9th week of pregnancy. I am feeling great and not very sick, definitely not like my 2 other pregnancies. I am able to teach all my classes plus get in my workouts. Not everyone should do that. If you did not have a regular exercise routine before you got pregnant while you are pregnant is not the time to start. If you were regularly exercising then you can keep doing what you were doing. As your pregnancy progresses you may need to modify things to adjust for your new rounder shape.

Exercising during your pregnancy will help give you strength during your pregnancy. Your body will be carrying a lot of extra weight. Being strong and able to support that new weight will help.

Exercising during pregnancy will also give you strength and endurance during labor. It is called labor for a reason. It is tough. It is taxing on your body. If you take care of your body before and an in essence are training for labor you will be able to have more endurance and a quicker recovery.

Exercising during pregnancy will also help when the baby is here. The baby requires a lot of holding and cuddling and feeding. It may not seem like the baby is that heavy but if you are holding the baby for longer than a minute then they will start to get heavy. If you have built up strength before baby got here you will be able to cuddle and hold baby longer and will less soreness.

Exercising during pregnancy will also help you to not gain as much weight. A normal pregnancy should gain about 25-35 pounds. The more weight that you gain the heavier the baby, which makes it harder to deliver. The more weight gain makes it harder to carry about during your pregnancy thus making your more tired. Also, the more weigh that you gain the more weight you have to loose after baby comes. You will gain weight and that is a part of being pregnant but you want to make sure it isn't out of control. Talk with your doctor about a good amount of weight gain for you.

Even if you have to lower your intensity doing any sort of exercise is beneficial. Say you use to run but running during pregnancy is uncomfortable. Don't just ditch exercising all together. Switch to something more low impact like the treadmill, elliptical or swimming.

Make sure to consult with your doctor and let them know what you are doing.

Running Tips

Running Tips

Follow these tips for a successful race day!

It is that time of year where many people do a 5 K race.  Wether you are a seasoned runner or a beginner here are some tips to help you do your best!

I have run over 50 races in my life and I still get the butterflies before I start a race.  Here are my tips that have helped me before the race, during the race and after the race.

Before the race

1.  Take a rest day the day before the race.  
You don't want to be stiff and sore while you are racing.  You also don't want to deplete your body of the oxygen that it needs to complete the race.  If you trained hard the day before your muscles will be depleted of oxygen.  It takes time for your body to recover and your muscles to be ready to perform the race.

2.  Wear the proper clothes
Nothing can hinder your race more than wearing the wrong clothes.  If you shoes are not fitted properly or are too worn they will hurt your feet.  This can cause irritation during the run which can cause blisters or even plantar fasciitis.

Wearing clothes that are tight and offer support are the best.  If your clothes are too baggy it can cause rubbing.  This can hurt during and after the race.  Wearing a good supportive sports bra will make running more comfortable.  Sometimes with I suggest wearing two sports bras if one does not offer enough support.

3.  Know the weather conditions
Your body will naturally heat up once you start running.  But you don't want to be frozen before the race starts.  You also don't want to be too hot and or wearing too bulky of clothes.  I suggest wearing a light weight long sleeve shirt over a shorter shirt or tank top.  When you warm up you can take it off and wrap it around your waist.  Buy some cheap cotton gloves.  You an wear these then once you get warm you can just throw them on the ground.  You can find some for around $1.  This way you will be warm when you need it but you won't feel bad throwing them away when you don't need them.

You will be sweaty and warm during the race but after the race if it is cool outside you will get chilled.  So having a light weight long sleeve shirt will help you regulate your body tempature.

Race Day

1.  Make sure to eat something before you race. 
 Preferably some carbs, fats and protein.  This will give your body enough energy to complete the race.  You don't want to eat too much.  This can cause you to have a stomach ache.  Your body will spend more energy on the race than digesting the food so you might feel full and uncomfortable during the race.

2.  Do a light and quick warm up.
 You don't want to wear yourself out before the race starts but you also want to make sure you are warmed up.  It takes your body about 10 minutes to adjust to the work load.  If you are doing that during that race that will slow down your time.

3.  Start with a steady pace.  Don't get pressured by everyone at the start that starts off super strong.  They will get tired quickly and will have a hard time finishing the race.  Start off with a steady pace and stick with that pace.  It is better to gain momentum after you start.  This will make sure that you have the energy to finish the race.

4.  I don't suggest wearing head phones.  
There will be a lot of people in the race.  If you are in your own world with your head phones on you an ignore people that are racing.  This can be dangerous and can be rude.  Others might want to pass you.  You want to be aware of who is on the course with you.  You also want to make sure you don't miss any directions that are given during the race.  You can survive running without your head phones for the race.  I promise.  Plus the head phones adds weight and can make running awkward.

5.  Wearing a watch to track your time and pace is a must!
It will allow you to pace yourself and also let you know where you are.  If you know that you average an 8 minute mile you can know that at 16 minutes you will probably be at the 2 mile mark.  This can be helpful when you are pacing yourself.

Post Race

1.  Make sure to eat something soon after you race. 
 Your body is in super burning calorie mode, this is the perfect time to eat. It will also help your body recover.  Have a meal with protein, carbs and fat.

2.  Drink lots of water to help with recovery.
For every hour of exercise you need 12 oz of water.  So if you are doing a 5k you probably need about 6 oz of water.

3.  Stretch.
This will help make sure that you are not sore the next day.  You ideally want to stretch right after you race.  Your muscles are warm.  This is the perfect time to get a great stretch.

I know that these tips will help you with your race day.  You are going to do great!  Can't wait to hear how you guys did!

Lean, Sexy, Strong Arms

Lean, Sexy, Strong Arms

Get 5 Days worth of exercises to make your arms lean, strong and sexy!  You can download my FREE ebook here...

Click Here!!!

How to Get Your Fitness Classes Packed!

Little Black Dress Project

Low on Energy? Easy to Follow Tips for An Energy Boost

Low on Energy?  Easy to Follow Tips for An Energy Boost!!!

We all have responsibilities.  I am a wife and mother.  It requires a lot of energy to keep up with 2 little ones.  I also run my own business.  That takes a lot of energy as well.  When I am teaching my classes or meeting with students I need to be present with them.  I can't sit down and take a nap cause I am tired.  I have to be on.  And I have to give them all of me.  They are paying for my services.  I need to provide that.  

So, what can you do when you just are not feeling it or you don't have the energy to get things done?  

Follow me easy to follow tips to for an energy BOOST!!!  

1.  Get Moving

Have you ever had a long day of sitting all day at your desk, or had a long drive.  At the end of the day you are exhausted.  You ask yourself "What did I do to make me so tired?".  You wonder how you can be tired when you didn't even do anything.  

Sitting for long periods of time can put your brain into sleep mode.  You aren't moving so your body slows down the amount of oxygen flowing to your brain.  This signals your body to slow down and to sleep.  

Getting moving will help.  Take a 10 minute walk.  Taking just 10 minutes to get your body moving will waken you up and help you to focus and be productive.  

2.  Clutter and Mess

Your house and or desk are a mess.  Everything is disorganized.  You have no energy to clean it or get anything done that you are suppose to.  

I have little kids.  I clean up one room and they are off to another room making another mess.  I get highly stressed when my house is a mess.  I have a hard time focusing and harder time feeling motivated to do anything about it.  

The problem is the mess.  So, you have to deal with that.  The sights of all the mess and disorganization is causing you to stress about it.  You brain is focused on all the different tasks that need to get done.  This is overwhelming.  

To combate this get rid of stuff.  I put things in boxes and then put it in my storage if I haven't used it in a while.  If you don't use it get rid of it.  You can also donate stuff and get a tax right off.  The less stuff you have the less you have to clean.  

3.  Eating the Right Foods

You can't seem to feel full.  You just want to eat and eat and eat.  You may be eating the wrong kinds of foods.  You may be lacking nutrients and you are craving food so you just just can't get satisfied.  Also, when you are eating a lot of carbs or processed foods your body is not getting a lot of nutrients. Your body needs protein, fats and carbs.  

Eat veggies, fruits, lean proteins and whole grains.  This will make you feel fuller and keep you satisfied.  You also want to combine your foods.  So, eating an apple with almond butter is an example.  You are combining a fat with a fruit.  This will help so that you don't just get the sugar from the fruit.  

4.  Water

Are you feeling hungry?  Have a headache that won't go away?  Drinking fluids but not water?  

You may be dehydrated.

Drinking water gives oxygen to our brains.  It helps our organs function effectively.  Water is also great for your skin, it helps make it look healthy and full.  You want to aim for drinking 1/2 your body weight per day in ounces of water.  For instance if you are 150 lbs you want to drink 75 oz of water per day.  If you are exercising you want to get in 12 oz of water per hour of exercise.  

Personal Training

Personal Training

Having trouble knowing what to do for a workout?  Can't seem to get motivated to do the work?  Need some accountability?  

Here is what I do if you hire me as your personal trainer...

1.  One Full hour workout

2.  Free consultation to assess your needs and goals

3.  Weight, measurements and body fat assessment

4.  Workout designed for YOU

5.  Set goals and outline steps to meet them.  

6.  Workout schedule provided

7.  Ability to schedule at any time that works for you

8.  Option to upgrade to nutrition counseling and meal plan

Prices:  

1 Session - $40 

5 Sessions - $190

10 Sessions - $360

*** Have an option of $41.00 every 3 months for access to unlimited streaming of workouts to do at home when we are not working out.  I require that you work out in addition to the time that we work out.  

What you need...

1.  Commit to what Lauren says I need to do

2.  Follow my workout schedule designed by Lauren

3.  Show up to my appointments

4.  24 Hour cancellation policy.  If appointment is not canceled before 24 hours or you no show a session will be charged 1/2 price.

5.  Eating and food is vital to your results and your body to function correctly.  Since you are working out you need to make sure you are eating correctly.  Your body needs good nutrition to support the work that is being performed.  If you don't eat well your body will not be able to build muscle and recovery will take longer.  

6.  Drink 1/2 your body weight in water each day.  

7.  We will set goals.  There will be rewards if your goals are met.

Please fill out the Health and Fitness Questionnaire

Class Schedule

Live Fitness Classes

New Image Racquet Club

Monday 5:10 pm - PiYo Live

Tuesday 9:00 am - P90X Live

Tuesday 5:10 pm - Zumba

Wednesday 5:10 pm P90X Live

Wednesday 6:15 pm Weight Training Class

Saturday 9:30 am - PiYo (1st Saturday of the Month)

Diamond Mountain Casino 

Monday 7:00 pm - Zumba

Tuesday 7:00 pm - Zumba Sentao

J&J Performing Arts

Wednesday 10:15 am - Zumba

Sweet Tooth

Sweet Tooth

I will admit I am a recovering junk food addict.  I grew up on junk food and use to eat it a lot.  It was the way I learned how to eat.  Through schooling and teaching myself I learned that I needed to change how I ate.  My diet consisted of too much SUGAR!!!

I tried to cut back on the sugar but as I did this I learned that sugar was in everything.  It was hidden in some of the strangest things.  For example here are some foods that are loaded with sugar that you might not think to find it....

- Salt

- Salad Dressing

- Ketchup

- Reduced fat and non fat foods

- Flavored Yogurts

- Bread

- Cereal

This is a list of just some examples.  The list could go on.  My point is that sugar is everywhere.  So, we have to be careful and look at the label when we eat foods.  

Here are some suggestions on how to avoid hidden sugars in our food.  

1.  Make your own stuff.  

Instead of buying prepackaged foods make your own.  To some this may seem daunting but it really is not that hard to make your own stuff.  It saves you money, is healthier for you and in some cases saves you time.  

2.  Eat Whole Foods

Instead buying quick fix foods and meals, eat whole foods.  Lots of veggies, fruits, whole grains and meats that you prepare.  

3.  Ditch the Flavored Foods

Yogurts that are favored have a lot more sugar than a plain yogurt.  So, switch to plain, not vanilla, plain.  Then add your own fruits and nuts.  You can even add honey to make it sweeter.  This will taste much better and will keep you more satisfied.   Other flavored things like Almond Milk can be high in sugar.  So switch to the original flavor no the vanilla or chocolate.  

4.  Read the Labels

If one of the first couple ingredients on the package is sugar or another form of sugar stay away from it.  You don't want something that the primary ingredient is sugar.  Especially when we think we are eating healthy like with salad dressing and that in actuality we are loading up on sugar.  

5.  Drink Lots of Water

When we are hungry a lot of times we are actually thirsty.  Before you grab for that bag of cookies take  a drink of water.  You should be getting 1/2 of your body weight in ounces of water each day.  

6.  Nutrient Deficient

If we are nutrient deficient, meaning our body is not getting enough nutrients then we start having cravings.  It is our bodies way to telling us we need more nutrients.  If we are filling up on sugar we are not giving our body the nutrients it needs.  So, makes sure that you are getting at least 4 servings of veggies and protein per day.  This will ensure that you are getting your nutrients and also feeling satisfied.  

Stay tuned for my post on my favorite salad dressings that I make myself.  

Sweet Potato Salad

Sweet Potato Salad

I am attending a church function today and we were told to bring a potato salad.  I cringe at all the mayo, carbs and calories associated with a traditional potato salad.  So, I came up with this healthier version.  

Sweet Potato Salad Recipe

2 Cups Chopped Sweet Potato

1 Can Garbanzo Beans

1/2 Cup Pine Nuts

1/2 Cup chopped Red Onion

2 TBSP Olive Oil

2 TBSP Cilantro

Sea Salt 

Pepper 

Garlic

Place chopped sweet potato on baking sheet.  Drizzle olive oil, pepper, sea salt and garlic in with sweet potatoes.  Place in oven and bake for 25 minutes at 425 degrees.  

In large bowl mix garbanzo beans, cilantro, red onion and pine nuts.  When sweet potatoes are done add them to the bowl with the other ingredients.  Mix together.  Can be swerved warm or cold.  

Fat Wallet, Flat Belly

FREE 5 Day Challenge!!!!

We are going to teach you how you can afford to eat better & make healthier choices without going broke! 

Join the La Meta Transformational Health & Fitness Coaches for our exclusive 5 day group to start your transformation!

WHAT YOU GET AFTER YOU REGISTER:

-Budget Conscious Shopping list 
-Recipes & Meal ideas without the heafty price tag
-Learn how to implement principles of a clean diet in your life
-Bonus Fitness Challenges-Accountability & Support to help you through the course of our Challenge!
-Private VIP Group with daily motivation/tips & tricks & One-on-One Coaching
-Plant based/Gluten Free/Any Dietary limitation options!


**THIS IS A FREE GROUP OFFERED EXCLUSIVELY FROM -THE LA META TEAM OF COACHES - ALL YOU HAVE TO DO TO REGISTER IS MESSAGE YOUR COACH!! **


***** Steps you need to take to join this group *****


1. RSVP BY MESSAGING YOUR COACH & INVITE SOME FRIENDS TO DO THIS WITH YOU! MORE ACCOUNTABILITY! ;) ;) :)


2. Talk with your coach about getting a Shakeology sampler pack - if you are not already drinking shakeology. This is a GAME CHANGER when it comes to saving money on health foods and supporting the healthy changes you seek!


3. That’s it until you are added into this exclusive, private group. Once the group is created I will add you in and you will get access to the meal plan, recipes, workouts, motivation and encouragement! Don't worry- you will be added in enough time to prep so you are set up for success!!! In the meantime - feel free to reach out to your coach with any questions!!


OH! Remember to bring that GREAT attitude to our group- since attitude is KEY!!! And be prepared to have FUN! Exercising and eating healthy isn't supposed to be BORING.

To Sign up for the Challenge click on the link below to set up a FREE account.  

http://bit.ly/1fjzzQQ

Welcome to Shakeology

Welcome to Shakeology

Congrats on your decision to take control of your health.  Adding shakology to your diet will help you reach your goals.  Here are some helpful hints that will help you be successful with your health journey.  

1. Start off with ½ a scoop for your first 5 days.  You want to work up to a full serving.  
2. I recommend getting a blender like the Nutri Bullet.  It is super easy and quick to use.  
3. Use water, almond milk, coconut milk, soy milk, milk, water or ice.  
4. Mix it up, use different recipes to see what you like.  
5. Add your veggies like spinach to your shake.  You will not taste it and it is an easy way to get an extra serving of veggies in.  
6. It is a complete meal replacement.  You are getting all the nutrients that you need from a completely balanced meal.
7. This is your healthiest meal of the day.  You need to be consistent in drinking it everyday.  This will  ensure that you get the benefits of the drink.  
8. It will help boost your immunity, helping you fight those colds and flues that are going around.
9. Try drinking it at different times of day.  It works best for me at breakfast.  You need to figure out what works best for you.  I recommend drinking it when you have the most cravings, tend to over eat or don’t have the time to make a meal.  

 10.    The more you shake a shaker cup the thicker it will be.

Here is my favorite recipe...

Swim Suit Quick Fix

Time to ditch the cover up and show off your hard work!   

Join me for my 5 Day Challenge so you don't have to suck it in or stay in your cover up.  You can enjoy the day and participate in all the activities while feeling confident.  

Here's what I have for you...

-”Bikini Shredder” Meal Plan to make it easy and healthy!

-“Keep It Simple” shopping list to save you time and money!

-“Slimming Summer Drinks” Menu to sip poolside guilt-free

-“BBQ Workout Survival Guide" for fast and effective body burns!

- (6) Shakeology Slimming Meals for easy on the go superfood!

-Free support and accountability to build confidence and motivation!

ONLY $29.95

SiGN UP HERE

Bye, Bye Back Fat!!!

Are you tired of that extra layer of fat hanging over your bra strap?  

Do you suffer from back pain or your can't stand for a long period of time?

That was me a year ago.  I could not stand very long without my back hurting.  The only thing that would relieve it would be to sit down.  Made my life difficult at times.  Standing in line at the grocery store or even just having a conversation with someone it would hurt.  

I am happy to say that I am pain free!  I added strengthening exercises, stretching and working the other muscles that support the back muscles.  My back feels so much better and I am able to do those things that I could not do a year ago.  

Here is my guide to of top exercises that worked for me.  The exercises focus on the different muscles of the back and the chest and abs.  The Down Dog to Plank exercise is great for increasing flexibility in your upper and lower back.  

1.  One Arm Row -

2.  Super Man

3.  Side Plank with Hip Drop

4.  Reverse Fly

5. Plank Hip Drop

6.  Down Dog to Plank

Click on the link below to see some of these exercises on my youtube account.  

https://www.youtube.com/channel/UCD0AaAs-848n_IGSfct3XMg