Top 18 Band Exercises

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What is Detric up to?



Detric’s Weekly Wrap Up

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 Trainer Tips

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Stuff I'm featured In

An honor to make the Personal Trainer Development Center list of Top content for the week!

Check out my latest article that was originally featured on  Breaking Muscle – “Coaching the Unmotivated Client”

What I'm Reading


5 Exercises For Fall Prevention – Shane McLean


Success in the Fitness Industry:

Reality v. Expectations   – Tony Gentilcore


All Problems Are Leadership Problems : Part 1

  – Kelly Berry

Looking to become a better trainer? Make a career out of fitness?
Here is how we can help.

  • Send over your questions so they can be featured in our weekly Q and A
  • Sign up for our newsletter to get updates
  • Set up a no charge success session so we can discuss your goals in the fitness industry?

Looking to get into the best shape of your life?
Follow me over on my Results Performance Training site

Fill out the contact form below!

What is Detric up to?



Detric’s Weekly Wrap Up

 Excited to be mentor for AFS!

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Weekly Rant: Career longevity for the Personal Trainer 

Still in the game?! Personal Trainers can learn a lot about career longevity from Serena, Brady and LeBron. 

They were supposed to be done years ago?! Definitely not playing at this high of a level. But they are still out competing, proving the doubters wrong. 

One thing that makes the greatest great is their love of the game. They love it so much even the hardest of works feels, well, not easy, but they know what it takes to stay at the top. They have enough respect for the game to study it, reinvent their game, to stay in the game. 

They are focused enough to block out criticism from “experts” and haters who know nothing about their why. 

They are focused enough not to listen to excessive praise either. They have built strong teams around them. People that make them better. They challenge others to step up to their level.  

Champions are thankful for every second on the field, enough to live in the moment… they know it is precious. Their love for the game is the main reason for their longevity. The moral of the story here is consistency of effort over time, and you will probably find a way to get “lucky” like them, whatever game you choose.

Stuff I’m Featured In

An honor to be featured in EliteFTS! 

Your Haters are Pushing You to the Top – Embrace It

Read More



What weight do I use ? – DETRIC SMITH

What I’m Reading……

Are you right for the job? – Nick Tumminello

8 must-have personality traits for trainer success

A Successful Coach or Trainer Needs Emotional Intelligence – DeShawn Fairbairn

5 Fitness Business Lessons I Learned in 2020 – Dan Kleckner

Looking to become a better trainer? Make a career out of fitness?
Here is how we can help -

  • Send over your questions so they can be featured in our weekly Q and A
  • Sign up for our newsletter to get updates
  • Set up a no charge success session so we can discuss your goals in the fitness industry?

Looking to get into the best shape of your life?
Follow me over on my Results Performance Training site

Fill out the contact form below!

What is Detric up to?



Detric’s Weekly Wrap Up

 Excited to be mentor for AFS!

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Weekly Rant: Why can’t we all just get along?! 

Why can’t trainers all get along?

I get it. We are all small fishes in a big pond competing to get the attention of your ideal clients. Then we jump on social media to post an update and something from another coach catches our eye.

OH, I don’t like that. Let me tell them so and I’ll throw in my two cents worth about their lack of smarts. Maybe their audience will see how intelligent I am and see how uninformed they are. And who knows? It may get me a client.

Now, you’ve possibly made an enemy and you’ve wasted your time and energy being negative. It’s a mistake some of us have made before, attacking other trainers to boost our own ego and status.

It’s okay to point out crap, misinformation and outright lies but this is better done privately. But it is never okay to attack someone personally to boost your own ego or status. If it’s a matter of opinion, better to keep it to yourself and scroll on by.

Better yet turn it into good info to reach your audience. Because when you spend more time and energy reaching your audience with quality info the better for you and your bottom line.

I like this quote from Bruce Lee –

Absorb what is useful, reject what is useless, add what is essentially your own.”

In some cases, that popular “influencer” might have a gift with marketing. Maybe we can learn from this. Even if their information is horrible.

Does anything upset you in the fitness industry ? What are you waiting for? Start creating, instead of attacking and complaining.


Stuff I’m Featured In

An honor to be featured in EliteFTS! 

Do you ever think about how you think? Developing critical thinking skills will be important to advancing as a personal trainer. As trainers, we often make the same mistakes our clients make. This article will talk about confirmation bias in fitness—how people tend to believe what they already think is true.



My business, Results Performance Training, is honored to be a host site for the NASM Gymternship Program!  This program will help you transition from getting certified to landing your first personal training job. Nothing beats hands-on experience, networking, and learning from someone who has been in the trenches.

If you are certified by NASM,  check it out below!


What I’m Reading……

I Was Wrong – Chris Holder

Mindfulness And Fat Loss: A Guide For The Easily Distracted – Mike Howard

Take a deeper dive into mindfulness: What it is, its general health benefits, how it can help with fat loss, as well as some simple, effective ways to implement mindfulness into your daily life.

How to Do the Things You Keep Avoiding – David Cain
 A great article which will help you identify some useful, tangible, step that obviously has to be done at some point, and get your tasks done.

Looking to become a better trainer? Make a career out of fitness?
Here is how we can help -

  • Send over your questions so they can be featured in our weekly Q and A
  • Sign up for our newsletter to get updates
  • Set up a no charge success session so we can discuss your goals in the fitness industry?

Looking to get into the best shape of your life?
Follow me over on my Results Performance Training site

Fill out the contact form below!

What weight do I use ?

Do you have a hard time knowing what weight to use or when to progress or regress weight? This is a question I often get from my members and trainers when they work with their clients

Now, I wish I had all the answers, but I don’t. Because choosing a starting weight differs from client to client and is part guesswork and part science. And it’s a question that has plagued most lifters and trainers, including myself in the past.

With a little trial and error mixed with a dash of experience, here are two methods, I pass on to trainers and clients when faced with the eternal question “what weight do I use?’


Use Ramping Sets to Determine Load

Clients (and sometimes trainers) sometimes jump straight to their working sets without regard to how they’re feeling. If the weight is too light, it’s not a problem. But if the weight is too heavy, then safety becomes an issue.

Once the client has a good handle on the body weight version of the movement, we use ramping sets to determine the clients starting weight.  

One way of implementing ramping sets is keeping the reps the same while increasing the load until the client’s form starts to break down or they struggle. For example, the client is programmed to 3 sets of 8 reps on the dumbbell bench press.


8 reps- 20 pounds

8 reps- 30 pounds

8 reps- 35 pounds

8 reps- 40  pounds

8 reps- 45 pounds

8 reps- 50 pounds


At any point when the client feels uncomfortable or there’s a breakdown in form at a certain weight, that’s the working weight for the day.

But this isn’t a substitute for your coaching eye. Because if you notice clients struggling with submaximal weights due to muscle weakness and or they are not sufficiently recovered, there is no need to add strength on top of dysfunction and tiredness.

Instead regress the weight or the exercise to a manageable one so the client still gets a training effect while not adding to their dysfunction or stress.


Use Ratings of Perceived Exertion to Find Load

 The Borg Rating of Perceived Exertion (RPE) is a way of measuring a client’s intensity level. Perceived exertion is how hard you feel like your body is working, taking in account all factors and not just the weight used. 

This puts more of the onus on the client when it comes to determining load after you educate them on how RPE works. Plus, combined with your coaching eye, you’ll both have a say in determining load. 

On a RPE scale of 1-10, a 7 means you could have gotten 3 more reps, an 8 means you could have gotten 2 more reps, 9 means you could have gotten 1 more, and a 10 means its max effort.

The goal here is to start them off at a 6 and eventually to a 7-8 for each exercise. The beauty of this method is it created more buy in from the client, helping them feel more invested in their program.



Other Things to Consider Before Choosing Load


Training Experience

There are few other considerations you need to think about before choosing a weight, one being training experience of the client. As a general guideline if a client has one year or less experience with resistance training, forget about maxing out and concentrate on gross motor skills like

–         Squat

–         Push

–         Pull

–         Hinge

–         Carry

People with more training experience tend to have confidence and want to be pushed during their workouts, whereas people with zero training experience should be progressed slowly.



It’s easier to bounce back from a training session when you’re younger, but older lifters don’t have that same luxury because the older you are, the longer the recovery. Muscles and joints take more time to bounce back after a tough training session.  This is when ramping sets and R.P.E are your best friends when determining load for the older client.



Injury History

During the intake process, you should have a fair idea whether your client has any limitations. Getting a client to back squat with a history of lower back pain is obviously no-no. 

If a client has an injury that prevents them from performing an exercise, perform another exercise along the spectrum (Goblet Squat) and determine load using the methods above.  

Regardless of age or the limitations of the client, one thing to keep in mind as trainers is  DO NO HARM.

If a client has an injury, you want to figure out their limitations, stay away from painful ranges of motion, and work around the injury. It all comes down to weighing the risk versus reward of each exercise, and whether it helps the client achieve their goals.


Progression Is Always the Name of The Game

When it comes to making progress, whether it’s getting strong, hypertrophy or fat loss, progression is the name of the game. Does that mean that you need to go up in weight from set to set? Like a lot of things when dealing with the human body, it depends.

There are many ways you can progress an exercise without having to add weight. You can execute more reps, sets, cut the rest periods, or change the tempo with the same weight. For example, adding a pause at the bottom of a goblet squat or a rep in half goblet squat.


Wrapping up

Choosing a weight is part art and part science. You constantly need to tinker and experiment to find what works best for you and your client.  Progressing safely in regards to the client’s limitations, age and training experience is the key.

It’s Time to Put Your Creative Work Out There — The World Needs to See It

Is it scary to put yourself out there? Yeah, but if you help one person, it’s worth it. As Steven Pressfield puts it, “the more scared we are of a work or calling, the more sure we can be that we have to do it.”

It might scare you to start that business, create that blog, or write that book. But remember, not too many artists have an album full of hits. It’s not about being perfect every time, it’s about sharing your gifts with the world. 

I have a process mindset, so I know that an imperfect plan if put into action now, will teach me more than a perfect plan never acted on ever could. 

Don’t be afraid to ship your work

It might be hard at first. I was flat out afraid of failing, and still have moments where I face some fear. But, nearly two decades as a trainer and a decade of owning a personal training studio, taught me that failure comes with the territory. 

After a while failing won’t bother you, it’s the lack of taking action that will. I’ve seen too many perfectionists wait for the ‘perfect time’. The perfect time is always now

They’ve said things like, “when I have the perfect business plan, I’ll start my business.” Or “who am I to write a book, give a speech, or start a blog?” 

Sometimes what I think is my “best work” gets no likes. But then one person reaches out to me directly and says how much it meant to them. And sometimes what I consider my “worst work” gets a lot of feedback. So I guess that story in my head isn’t always right! 

When you feel stuck, it helps to ask yourself, who’s further along? 

The person who shipped out 12 articles in 12 weeks with only 2 to 4 of them being a hit?

Or the person who hasn’t shipped their masterpiece because they’re worried about being judged or feel insecure because they’re not the ‘best’ yet.

What my 20 years of experience taught me

There are a few key lessons on fear and failure that I’ve taken away from my career thus far. They include the following:

1. Ship your work, but make sure it’s authentic. 

Stop trying to be like everyone else. Art is subject to interpretation. People often flop before you ever hear about them. Even though they flopped, they never quit. Failing is how you learn and it’s where you’ll learn the most. 

2. The worst-case scenario isn’t that bad.

If you’re getting started, your audience probably isn’t big. If you flop, not too many people will notice. But, what’ve you gained is experience. And now you have an idea of how to pivot differently. 

3. It gets easier over time.

This is especially true after you’ve failed a few times. Because of your so-called ‘failure,’ you realize nothing bad actually happens. When you start to develop this process mindset, you’ll look at things objectively.  

4. Haters come with the territory.

Those who haven’t done what you’re doing, think they can do it better than you. But, how could they? They’re sitting on the sidelines, not taking action and simply hating on you.

Don’t let these types of people interfere with your talents, gifts, and creativity. Haters are always going to hate and they’ll always be around, but the more haters the better. It means you’re doing something right.

What is failure, really?

After 20 years in the game and going into a decade of owning a personal training studio, I’ve learned that failure is not your enemy — it’s your friend.

Although we live in a social media world where success is viewed as ‘likes’ or ‘shares’ that doesn’t mean a ‘like’ measures your long-term success. Nor does it measure the influence you have on the people you want to reach.

The more you stay authentic, the more impact your work has. And the more enjoyment you get out of the process.

Final thoughts

Here’s a summary of what I’ve learned over the past two decades. 

  • A bad piece of work is not that bad. It equals a lesson, and it helps you move through the fear of failure. 
  • Some of your best work might not be well received. But, some of your other work could be a huge success. That’s because someone needed to hear what you had to say at the exact moment you put your work out there.
  • If you love the game you’re playing, you will “win” eventually. You’ve already won compared to the person sitting on the fence.

Are you a personal trainer looking to connect? Need advice when it comes to advancing your career? Let us know how we can help. Call or text us at 757-589-7028. Or send an email to [email protected].

What is Detric up to?



Detric’s Weekly Wrap Up

 Excited to be mentor for AFS!

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Every week I learn something new, or I encounter a situation from which I learn from at Results Performance Training.

And rather than keep this to myself, I’ll share my thoughts with you so you can become a better trainer, run your business more efficiently, or reach your fitness goals. Here’s my thoughts for this week.

Stuff I’m Featured In

PERSONAL TRAINING SALES – Sadly , some of the best trainers hate to discuss sales. It seems like most of the “best” fitness salespeople know nothing about how to help people reach their fitness goals. Check out this article I wrote for STACK about the mindset you need to sell personal training.


Honored to be a mentor through AFS! Check out this organization  if you are interested in understanding the business side of fitness!

What I’m Reading……

C words of dieting feature image for blog

A great short post about the ‘c’ words of diet culture that are embedded in your client’s brain.

A lot of clients have trouble exercising when they are not with us. This article goes into 5 ways to keep your clients on the straight and narrow.

Looking to become a better trainer? Make a career out of fitness?
Here is how we can help -

  • Send over your questions so they can be featured in our weekly Q and A
  • Sign up for our newsletter to get updates
  • Set up a no charge success session so we can discuss your goals in the fitness industry?

Looking to get into the best shape of your life?
Follow me over on my Results Performance Training site

Fill out the contact form below!

A Look Back on the Most Invaluable, Life-Changing Lessons During COVID-19

There are times in life that feel heavy and dark. But, we always make it through. Then there are unprecedented times full of unknowns, which is our current reality because of COVID. It’s an entirely new and different beast.  

Navigating through this has been challenging and excruciating at times. Because of it, I’ve learned that certain things are completely out of my control. When I made peace with this fact, my stress began to subside.

And although COVID isn’t over and the pandemic’s still affecting many around the world, I’ve learned so much from this time. I’ve grown as a business owner and personal trainer, and I’m still standing and going strong. 

Now is the perfect time to reflect on and share 8 lessons I learned during the COVID shutdown and the slow return back to the new ‘normal’.

1. The importance of gratitude

Gratitude is like a superpower. The more grateful you are, the happier you become and the better you feel. When you’re not in a state of gratitude, you may become fearful, depressed, and quickly enter victimhood. This is a place of disempowerment. When you’re dealing with the unknown, like COVID, that’s not a position you want to be in. 

To step back into your power, write down 3 to 5 things you’re grateful for every morning. Say them out loud over and over until a smile appears on your face.

I’m thankful that my fitness business is still successful even with the COVID crisis. Not everyone has been as fortunate. Some people lost everything. When I’m feeling down or frustrated, I shift my mindset and think about everything in my life I’m grateful for.

I think this mindset is one of the main reasons my business persevered.

2. There’s more than one way to make money

Don’t get married to how you make your money. And don’t get stuck in the limited belief that money is hard to come by. When you get creative and think outside the box, you’ll realize there are lots of ways to make money in the fitness industry.

For starters, there’s online one-on-one coaching, virtual group training sessions, paid writing gigs, affiliate marketing, teaching opportunities, and more.

Focus your attention on making money, instead of fearing the lack of money. This is a basic principle of the Law of Attraction. Ask for what you want and it will come. Ask for what you don’t want and that will also come. You get to choose.

3. Let go of the “old, comfortable way” and learn to adapt

The key phrase here is “let go.” Release your attachment to the old way, to the way you’ve always done things. And adapt to the changing environment around you. If this pandemic taught us anything, it taught us how to be resilient and adaptable in the face of adversity. Extreme adversity I might add. 

So, if your regular clients are Baby Boomers and don’t like training online, be okay with that and understand where they’re coming from. Pivot and adapt. Make adjustments to stay in business.

Making money keeps you in the game for the long run. And not only you but everyone down the road who stands to benefit from your expertise and services. 

When we switched to virtual sessions, we noticed our senior clients dropped out at a higher rate. So, we focused our marketing efforts on young athletes to help make up the difference in income. We also transitioned to more one-on-one and semi-private options. 

4. Become more open-minded

I never saw myself giving live coaching sessions online, but I adjusted and enjoyed being at my gym while coaching virtually. It gave me more energy to focus on expanding my leadership and personal training skills. And more energy to attack different revenue sources with my writing and coaching other trainers.

Instead of hating the idea of coaching virtually, I chose to see the positive in it. And from that mindset, I attracted people I wanted to work with. In other words, I changed my perception of virtual fitness training and found a way to make it work for me.

5. Never underestimate the power of your network

A network isn’t just useful and practical — it’s necessary for success. And in the case of a global pandemic, it was necessary for survival. I was fortunate to have established a stable and powerful network long before I actually needed it.

So, it was easy to ask for help and to help others in my network. Honestly, I don’t know what I would’ve done without my network of fit pros who were also going through the same thing.

If you ever questioned your network before, this time probably helped you see who was on your side and who wasn’t. When your network is defined by a healthy, team-spirited culture, they’ll always support you, even through difficult times.

And if there’s any negativity in your group, you’ll see that very clearly. And your inner guidance system will tell you to part ways with the people who don’t have your best interest at heart. 

As a takeaway, make it a point to develop meaningful connections — one’s that last. One’s that stand the test of time. Not only for your sake but for their benefit as well. We’re stronger together, as you know.

6. Study your numbers and track them close

It’s not always about how much you make, it’s also how much you keep. Make your money work for you. Get better with money management if that’s something you struggle with

There are tons of great online resources and books on the subject of finances. Spend some of your downtime learning and soon enough you’ll be more confident in this area. Also, be sure to have great bookkeepers and accountants on your team.

These important financial steps and decisions can end up saving your business — literally.

7. Ground yourself before making quick decisions

Before making an irrational decision from a place of emotional duress, stop and take a breath. In fact, take several of them. You don’t always have to make decisions at the drop of a dime. You often have more time than you think.

Spend time grounding yourself before making an impulsive or costly decision. This doesn’t have to take days, this can happen in as little as 20 to 30 minutes. 

Go for a walk alone, step your feet onto the grass, feel the connection of the earth. And don’t forget to take breaths, pray if you want to. Having a quiet, uninterrupted moment where you’re breathing slowly and calmly will end up providing you the best insights. 

Coming from a calm, grounded place helped me make decisions fast when I needed to. Like taking the steps to move our training sessions to a virtual platform, which enabled us to maintain our members. 

8. Remember your ‘why’

Why did you start your own gym? What was your main inspiration and driving force behind it all? Now, get back to that.

Remembering why you got into this industry in the first place will bring back a flood of good memories. Such as your love for fitness, your passion for serving others. And your calling to bring joy and health into the lives of those who step foot into your gym.

Your ‘why’ is powerful. It’s going to help you get out of any bind and jump over any hurdle. You got this

    5 Underrated Pieces of Equipment Every PT Should Have

    Look, I am not here to say that the classic barbell and rack combo is not effective – but as trainers, we do need to look at the bigger picture. 


    Lot’s of clients can get bored with the same traditional barbell training programs. Lots of clients might feel apprehensive about using heavy dumbbells or training with typical resistance machines like leg press or bench press. 


    We need to appeal to all types of clients. On any given day your clients should walk into the gym feeling comfortable, and leave feeling successful. Sometimes this means using alternative exercise equipment. 


    5 Pieces of Equipment Every Trainer Should Use

    1. NT Loop

    The NT loop is not your standard resistance band. While it may look the same, the NT loop has much more functionality and allows trainers to balance their client’s hip movements. 


    Movements like squats, deadlifts and hinges train the hip extensors but do not balance the mobility or strength required for optimal performance. 


    We must remember that the most powerful movement starts by generating force from the hips. 


    The NT loop is essential when training performance-based clients like football players, basketball players and general clients alike. 


    2. Landmine

    The landmine is a super valuable tool that allows you to load on weight and use a lever class to your advantage. Great for super setting, and also very functional in rotation exercises and explosive exercises, the landmine affords trainers with an area for performing many exercises with very little space. 


    3. InertiaWave

    While this tool may look like your run-of-the-mill battle rope, InertiaWave is very different. While standard battle ropes are dead weight, the Inertiawave uses the law of inertia to its advantage. 


    Through simple movements up and down or side to side, the inertia wave helps to train core stability and postural strength through various isometric lower body holds. 


    The variability is endless and this tool provides a very effective low-impact method for training the core.


    4. SlideBoard

    The SlideBoard is not just for hockey players. While this tool can certainly be used to injury prevention (especially in the knee), the Slideboard is also a great tool to help add variability to a client’s exercise routine. 


    Slide board exercises allow for lateral movement, which can best engage the major muscle groups that make up your core and provide stability and balance for your body. The SlideBoard is a great tool for all client levels. 


    5. SandBag

    Sometimes the classic deadweight is a must for exercise programs. Grab yourself a heavy sandbag and the world is yours. Push, pull, balance, jump – any movement can be done while holding or throwing a sandbag. 


    Rogue makes some top-notch sandbags that won’t spill all over your gym so be sure to pick up a quality product. 


    Why Use Alternative Equipment?

    As stated before, some routine exercises can become a little boring. Your name of the game in the PT world should be to have clients finding success but also enjoying the process. 


    Yes, standard barbell work is your baseline and should be used on a regular basis when trying to improve strength and conditioning – but other tools, like the ones above, can add variability into your routine and keep your clients guessing. 


    Don’t forget: Always be sure to provide very detailed exercise cues when putting a client onto a new exercise routine and ask them if they are comfortable with the new training tools. 


    Did I miss any underrated exercise equipment? 


    Feel free to drop me a line using the contact form and I will write more content to help trainers retain more clients and find success in the personal training world.