Top Ten Things

!
!"#$!%&$!'(
!")*+,$-./$
01,.2/3#24$(##5$
3.$6*.7$8'9%:'$
-./$;)<#$=
$&#<,.*=2$!<=)*#<
14$6#>)*$?.@
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

No portion of this report may be used, reproduced ir transmitted in any form by any means,
electronic or mechanical, including fax, photocopy, recording, or any information storage and
retrieval system by anyone but the purchaser for their own personal use. This report may not be
reproduce in any form without the express written consent of Kevin Cox, accept in the case of a
reviewer who wishes to quote brief passages for the sake of a review written for a magazine,
newspaper, journal or blog - and these cases require written approval from Kevin Cox prior to
publication.
For more information please contact:
e-mail: kevin@milehighwhy.com
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

01./3$3"#$=/3".<
Kevin Cox, otherwise known as "The Mile High Fitness Guy" on FB, has been involved in
fitness coaching and athletic preparation for 19 years.! His training methods have been
published in national and local magazines including Skiing magazine who has sought
Kevin out for his expertise on conditioning for skiers as well as local Denver magazine
"Core Magazine" naming Kevin, Best Trainer in Colorado, 2006.
Kevin has held certifications from NSCA, ACSM, and NASM.! He's also lectured at
coaching clinics speaking on topics ranging from speed development, weight loss, and
proper nutrition.
In addition to those lectures, most recently, Kevin has been speaking at local Denver
businesses, hospitals and law firms on topics like Movement, Fat Loss and Chronic Pain.
As a certified personal trainer, Kevin has spent more than a decade working with people of
all shapes and sizes, and the one thing he's discovered is that everyone at one point or
another, becomes discouraged or confused about training and nutrition.
Kevin trains his clients in his home studio in Denver, he distance trains on Skype as well
as maintains a Facebook presence as the Mile High Fitness Guy where he answers
questions, posts videos (mostly of himself but you can sometimes catch his young
daughters in the background), recipes and product recommendations.
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

For 20 years I've worked in the fitness arena.! During
this time I've trained clients from every walk of life, Hollywood celebrities, pro athletes,
expectant mothers and people suffering from MS to name a few. Not only have I trained a
myriad of clients, I've worked with a wide-ranging variety of trainers.!all of which have
taught me a number of important lessons.!
Some, had a positive teaching influence, helping shape my current training philosophy
while others delivered an equally strong impact by demonstrating a less than professional
approach to a highly significant career choice.!!Personal training is a field where those
working as trainers have a considerable impact on improving a client's health and self
esteem.!Unfortunately, because many lack education, experience or they're just a lazy
hack looking for a free gym membership, they can wreck an innocent persons attempt of
reaching their fitness goals.!
One such example came with a client I started training who had not seen any progress with
her former trainer.!During their time together her trainer repeatedly told her not to
expect much because her age would limit her progress (she was only 41).!I assured my
new client that this was absolute nonsense and that if she followed the plan I had outlined
for her, success was guaranteed.!After only six weeks my client's progress had surpassed
any of the faint results she achieved after training two entire years with her previous
trainer.!
I'm sharing this story to brag ( maybe a bit). But to high light how working with someone
who understands the training process can make all the difference. There a millions and
millions of people wanting and needing to lose weight. The sad thing is the fitness
industry is not always helping them in their effort.
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

The following list is taken from years of observing and working side-by-side with both
excellent trainers, and those far-from excellent. My hope is that after you read them, you'll
feel better armed to find a trainer who will help you to not only achieve the goals you have
set for yourself, but also achieve them with in a reasonable time frame.
!
!
ABC;0DD0-0$C0((0$D%E
Success starts with a clear understanding of the desired objective. I can't tell you how
many times I've heard trainers ask, "So, whadda ya wanna work today?" When was the
last time you just jumped into the car without directions or without knowing where you
were going?! Listen, if your trying to navagate thru NYC with a map of Chicago, your
going to hear a lot of New Yorkers screaming and telling you to go back to Jersey. You
might get to were your wanting to go eventually, but when there's a plan and a real sense
for directions life can be a lot easier. Detours and bumps in the road (which all show up)
can be managed with greater skill and success when you have a plan.
If your trainer hasn't set a plan for your success, then you can bet he/she is not committed
to your success. So, if your trainer begins each session with asking you "What did we do
last time?," You would be well served to look elsewhere.
!
FBG=H<)I)H)*+$J/=2)34$I.<$J/=*3)34
This is the most common and costly mistake that I see in gyms.!Most trainers believe if
their clients aren't beaten into the ground, then they haven't done their job.!! When it
comes to exercise, more doesn't mean better.!Better is better.! Success should be
measured by how much you've improved!not by how sore or rundown you feel after a
workout.
!
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

KB9=3)+/#$,##L#<,!
This is an extension of our second topic.!!Many trainers are unaware of the negative effect
of fatigue.! They don't understand the vital importance of recovery.!! If you are always
sore, always tired or continually riddled with aches and pains, then your trainer is missing
the boat on what physical improvement is all about.
The point of training is to improve a person's physical qualities. These qualities range
from improved body composition (fat-loss), improved strength, speed, to better mobility.
I've never understood having the goal be ( "feeling smashed" or "getting killed.")
Are there times when you'll have discomfort and feel pushed to your limits?! Sure, but
you shouldn't be treated like a Turkish prisoner in every training session.! I have always
believed fear and ego, drives this particular training disaster.!
Trainers want to have a reputation as "tough" or "hard core" or they fear if their client
isn't in danger of choking on their own puke, they may get dumped for a more
"challenging trainer." I understand there must be hard work, but smart work teamed
with hard work has a far greater pay off.!A common story I hear with new clients (that had
previously been working with another trainer) is how much better their body feels.
So, what's the big difference between my approach and your average trainer? First, I
understand that if your de-conditioned ( nice word for saying your out of shape) the
amount of work needed to get a positive training effect is very little. There is no need to
work someone like this into the ground.
I worked with a trainer, who literally almost killed someone because she wanted show her
new client how "hard" her sessions were. This case was extreme but it demonstrates
how dangerous this common paradigm can be.
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

Here's another very common scenario. Mr. Client comes in wants to shed some weight
while improving his strength especially his bench press. Mr. Trainer says, "No problem,
let's get pumping!"! What do you thing the program will look like?! I'll bet my first born
child it will look very similar to this:! Monday bench press, incline press, cable flies
dumbbell flies, all for 3-4 sets of 10-12 reps plus three or four bicep exercises.!
Is this bad?! Maybe, maybe not.! The problem with this shotgun approach however, is the
fact most guys have a powerful imbalance between their anterior (front) and posterior
(back) musculature. Almost every shoulder problem I've seen is rooted in this imbalance.
Not only is your trainer increasing your injury risk they are limiting your progress because
they have failed to address your "weak link" your posterior musculature.! A great trainer
will understand how to correct these types of imbalances.! Also, results will skyrocket
while sparing their clients from nagging injuries that will develop or may already exist.
!
MB&<.N#<$&<.+<#,,).*!!!
So, many trainers are guilty of having clients perform routines which are designed for
more advanced trainees.! Often these routines are something they've taken from a
magazine or are just a mish-mash of exercises they've thrown together as they lead you
around the gym for an hour.! These trainers lack the skills and/or work ethic needed to
take time and create an individualized and customized program for their clients.!!
Just look at the latest training fad called "functional or core training."! You can't swing a
dead cat without hitting a trainer that spouts off that he/she is into being "functional and
developing the core."!!With this acknowledgment, they break out a balance disk and
expect you to perform squat after squat telling you how this is going to improve your
balance, kinetic chain, skin, eye sight, relationship with your parents; I'm exaggerating,
but you get the point.!
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

I'm sure they are well intended, but what's missed is the fact that 95% of most gym goers
(as opposed to members that don't go) have surprisingly low strength levels.! Most people
have a very difficult time controlling their own body weight in a stable environment
because they have yet to develop optimal strength levels. Being thrown a bouncy ball or
wobble board does feel like a challenge and may seem cutting edge, but what's being
overlooked is a persons need for basic strength.! Once a proper foundation is developed,
then, and only then, do all the balance gizmos have their proper place.!
Just a quick F.Y.I.: qualities like balance can only be moderately improved in adults,
because this motor skill is basically set in stone by the age of twelve and is influenced by a
number of other physical qualities (i.e. foot size to height ratio).!Once again, what this
comes down to is having a trainer who can properly assess a client's physical need, while
also listening to the goals they may have set for themselves.
!
OB8)H#NPQ)22=$
A common problem I've observed over the years is seeing a trainer training his/her client
the way they would like to be trained. In other words, if a trainer is arm-crazy you can bet
you'll be Bicep-zilla!! These trainers ignore the client's important needs and just stick
with what they like.! If there isn't a focus on your weaknesses as well as strengths, then
rest assured, your results will be in the realm of slim to none.
!
RBS*,/II)H)#*3$D)>#<,)34
If you've been with a trainer since the search for weapons of mass destruction began, and
your still on the same program, then your training regimen is in need of a major overhaul
(or you need a new trainer wink wink).!!Lacking diversity leads to muscle imbalances, as
well as future or sustained injuries. I once worked in a gym where a trainer had every
client perform the exact same workout every day.! I worked in this facility for a year and
this was his practice every day, day after day. His approach was neither personal nor
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

successful, to the chagrin of his clientele. Every program loses its positive effects after a
period of time. The average persons program should be re-evaluated every 4-6 weeks.
!
TBU=HL$.I$?.*3)*/)34
While diversity is important so is continuity.!Let's look at strength to demonstrate this
fact.! Improving strength is largely, improving ones motor skills. Look at the sport of
Olympic weight lifting. The foundation of their programs is based around two lifts, the
"snatch" and "clean and jerk."
In order to improve these lifts, they must spend quality time on these two lifts for a
number of reasons. One being our body's nervous system and muscular system needs
repeated efforts to improve efficiency, which will allow greater loads to be used in the
future.! These Olympic lifters must have continuity in their core lifts ( I don't mean the
core your thinking ) and "support exercises." If they simply worked with the so called"
muscle confusion," methods their progress would be next to nothing which is the sad
reality most people are facing with their training programs.!
If a new stimulus is always thrown at your body there is little ability to learn the skill and
improve.! There must always be a balance of diversity and continuity in every training
regimen. Only the most highly qualified trainers out there will understand this delicate but
essential relationship.
!
VB&..<$!#H"*)J/#!$
Look around the gym and notice how many trainers are allowing their clients to lift with
the most horrid lifting technique imaginable.!! I've seen trainers watch clients bench press
while their clients' legs are kicking all over the place.!The ultimate example of this was a
trainer I came across while living in California.!
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---

I worked with my client at her home gym, which was part of her apartment complex.!This
particular trainer was also a resident of the complex and would train his clients there,
which meant I had the misfortune of sharing space with him on several occasions.!
What made this guy so entertaining was the fact he would always shout directions across
the gym to his client who was trapped under dumbbells, while never dropping his cell
phone from the side of his head.!I admit I did develop a fondness for him after two of his
clients decided they would start training with me.
The sad thing is I can top the previous story. I once watched a trainer fall asleep during a
training session. While his client performed seated biceps curls, the trainer sat directly
behind him and dozed off, until the clients screams of fatigue woke him from his
slumber.
!
WB'5/H=3).*
This is a tricky one, on a number of levels.! A trainer can be certified but how many people
outside of the training world know which certification means what?!! Some certifications
sound really impressive, but you'd be surprised that even some clever pre-schoolers could
pass the same examinations. Finding an outstanding trainer can be like finding a needle in
a haystack.!I believe education, respectable certifications and experience are foremost,
but also look at the characteristics you want in a trainer (besides great abs)!!If they don't
conduct themselves like professionals (only you can be the judge of that) then expect
ineffective training.
!
AXB!..$Y/H"$0#<.1)H$'@#<H),#
I've saved the best for last.!The biggest populations of clients a trainer will have, are those
seeking to lose fat. What is the first thing trainers tell their clients. "You've got to hit the
cardio."!
Copyright (c) 2011 Cox Fitness and Sports Performance. All rights reserved.

---