woman in gym wearing personal trainer shirt

Research Confirmed: Using Personal Trainer is Most Effective

By | HIIT Workout, Meditation, mental health, Mindset, Nutrition, online personal training, Personal Training Vancouver

We live in a world where we are constantly bombarded with fad diets, pills, quick fixes and new trends. Not only are these poorly researched and overhyped, the vast majority never manage to consider that we are all different. Every one of us has unique needs, goals and understandings of our health and fitness. This means that to even have the hope of achieving these goals we’re going to need real, individual help. Now, research has confirmed that using a real, qualified personal trainer is the fastest and most effective way to get there!

The Difference Is Personal

Your attention- and by default your time, energy and money- is the biggest commodity available today. With it, you can be persuaded into just about anything, and the ‘phones’ that we are all addicted to are designed to do exactly that. For the sake of this article, however, we’ll focus on our specialty- health and wellness. 

When it comes to our health, it can be hard to see the benefits of spending your time and money to improve it, as these things are difficult to measure (at least int he short term). Neurochemically, it is much easier for us to go for the activity which releases high amounts of dopamine, such as video gaming or Facebook scrolling than it is to be outside and go for a run. 

If/when you finally get so bored of those activities that you actually make the move to do something, the first port of call for most people is the “free” stuff. YouTube videos, Instagram trainers, whatever the first result on google for “free workout program” happens to be.

The issue with this is two-fold:

woman working out with resistance band1. In 99% of the cases, you’re either receiving advice from someone who is completely unqualified, or it’s a one-size-fits-all solution. For some people, that isn’t a problem. They’re happy to ‘dip a toe’ into the workout world, and see if it’s for them. However, using unqualified advice can cause you to develop poor habits, increase your rate of injury, and slow your rates of recovery. Doctor’s train for years to be able to prescribe you medicine, and so do personal trainers! It just happens our medicine comes as a lifestyle change, not a quick fix.

In addition, the concept of ‘dipping a toe’ is usually the exact same mental behaviour that will see you give up after a few days. Setting up new habits and fitness regimes is not an easy task, and it’s made even by trying to do it alone. Most people don’t even make it two weeks, which we see with every new year’s resolution. It’s the same as the ‘Monday effect,’ where motivations are high at the start of the week and taper off by Wednesday.

2. With this minimalised and individual training mindset, most people are never going to see a result. Optimising your health and fitness is as much a mental game as it is physical, and it is not a short term thing. There are a plethora of amazing free resources available if you know where to look, but staying motivated, and accountable is HARD WORK.

The key to making real, lasting changes in your life, particularly where your health and fitness is involved, is in the ‘little’ wins. Small improvements each week not only lead to drastic physical changes, but they can also help to improve your mindset, motivation, outlook, energy, and attitude towards your health and wellness. 

Unless you’re incredibly disciplined, the only way to continue to see these ‘wins’ is in constantly redesigning your health and fitness regime to suit your personal needs and circumstances- something that the ‘free’ stuff doesn’t account for. 

Science Confirms Personal Trainers Are the Key to Results

Before we get too far, we want to temper this research a bit. First, it’s important to understand that this research is based on real, qualified personal trainers and training.  Second, in understanding the results, we’ll also look at why personal trainers are more effective, compared to training by yourself. Contrary to popular belief- it is NOT just because you have a workout buddy. So without further ado, let’s look at some of the numbers:

1. Mclaran et al (2003) showed that using a personal trainer can actually change your opinion of, and attitude towards, health and wellness. This is big, as it shows that personal training isn’t just about the fitness, it also incorporates and improves mental states of wellbeing and physical activity. Based on a 10-week study, the research took into account the participant’s current levels of fitness and categorized them accordingly.

At the end of the 10-week personal training program, a huge 60% had moved up at least one category stage, and an additional 13% two stages. It is interesting to note that these participants (73%) initially started in the second group (contemplation) before progressing higher.

“For the days that they met together, the client and trainer had targeted discussions on problem-solving techniques such as determining the Benefits of Physical Activity, Barriers/Obstacles, Support System Recruitment, Goal Setting and Relapse Prevention in addition to providing specific suggestions for the other exercise days during the week.”

This study concluded that:

  • One-on-one personal training is an effective method for changing attitudes towards physical activity, and thereby increases the amount of physical activity undertaken.
  • Without tailored workout regimes and accountability, the exercise outcomes/progressions were limited.
  • Those who have considered a health/fitness regime but may not have taken the steps to action it stand to get some of the most positive results.

2. A more recent study looked at personal training over self-directed training, whereby researchers used the lean body mass of participants as a measure to determine whether using a qualified personal trainer was advantageous. With significantly higher improvements in the strength and other variables, the study concluded that:

“for the first time in a fitness club setting, members whose training is directed by well qualified personal trainers administering evidence-based training regimens achieve significantly greater improvements in LBM and other dimensions of fitness than members who direct their own training.”

3. Whilst not everyone is training for strength, personal trainers have proven to be effective in this arena as well. Maloof et al and Mazetti et al (2000) showed in two separate studies that having a personal trainer led to ‘significant improvements in strength gains’ in a group setting when compared to a group without a trainer.

woman on yoga mat

What About Online Personal Training?

Whilst these are just some examples of research, the results show that personal trainers do indeed improve and accelerate your results. So what about online personal training?

Conveniently, studies have also been conducted to show the validity, use and effectiveness of personal training from home.

  1. Sykes et al (2007) compared personal training at home and in the gym. The study found that both were as effective as each other when it comes to weight loss, motivation, cardiovascular endurance and discipline.
  2. Similarly, Castro and King (2002) found that the same coaching/fitness training lost no benefits when administered over the phone. It concluded that “home-based, telephone-supervised programs were as effective as a group- or facility-based programs in terms of increased functional capacity and adherence.”
  3. A third study by Kennedy-Armbruster et al also concluded that personal training can reduce overall sedentary (sitting) time by more than 50%, whilst also improving cardiovascular fitness (VO2). This is particularly important right now as many of us are stuck indoors and trying to adjust to a new way of living! 

How Do I Find a Personal Trainer?

Personal trainers spend years achieving their qualifications and honing their skills. In an ordinary year, your local gym or a trusted referral from a friend is usually all that you need to accelerate your training. Now, however, it has become much more difficult to sift through as our attention moves more fully online. Thanks to smartphones you can now access some of the best personal trainers in the country, on-demand, for a fraction of the price. 

With the Turnfit app, you literally have a personal trainer in your pocket, with real-time support, regular updates, fitness tracking and video coaching, we have designed a range of packages to suit your needs. 

For those who are more serious about their training, or have recently lost their trainers due to COVID19, we also have an elite training package. This is for clients who require more focused and personalized training regiments. With regular video coaching calls and completely customised training and nutrition plans, the elite package also includes health and wellness coaching, covering mindfulness and meditation, goal setting and more. 

We also offer FREE health and wellness assessments, and your first month of training is on us. With all of the research pointing to the benefits of personal training and zero cost to get started, you could be a few small steps away from a healthier, happier you. Of course, as personal trainers, we can customise and individualise any plan or workout regime to make sure you are achieving your goals.  

How Can I Join The Turnfit Family?

If you’re ready to improve your habits and your health, you’re only one step away.

Click here to learn more about our packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660




We’re always available to help you improve your health and fitness goals!

About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit, join our community on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

Practice and develop better thinking skills with meditation

Practice and Cultivate: Better Habits + Better Thinking = Less Stress!

By | Meditation, Mindset, Stress

They say that practice makes perfect, and it has never been more true when it comes to cultivating better thinking! What if I told you that with regular mindful practice, you can reduce your stress levels, increase your happiness, focus, and positivity, improve your health, sex life, strength, and will power, in 10 minutes per day, without working out? That’s right, 10 minutes. Surely that’s enough to at least finish reading this article? 

Practice and develop better thinking skills with meditation

Fight or Flight- It’s an Over Practiced Reaction

There’s plenty of information available about creating new habits and changing behaviors. Most of them will give you a step by step guide that you’ll never stick to, and wonder why nothing in your life has changed. Do you want to know why? 

While it generally takes 8 weeks to form a new habit, we’ve been forming (and practicing) bad habits our entire lives. How easy is it to turn on the TV instead of going for a walk? Or eat the rest of that Christmas pudding, and tell yourself you’ll work it off ‘tomorrow?’ 

Let’s face it. No one likes to be told what to do. And frankly, we all think we’re doing ‘the best we can.’ But without realizing it, this is a limiting belief in and of itself. The more we say it, the more entrenched it becomes. In doing so, we are reinforcing negative behaviors and thought patterns, which only makes them even more impossible to retract. 

Biologically, we are programmed to take the path of least resistance.

Remember the classic lesson about our ‘fight or flight’ response? For most of us, the option is always flight. You could go for a walk around the block, and of course, you know all the amazing benefits it will provide your mind and body. But it might cause you a little physical stress, and the easy option is to sit on the couch and order in, which is the option most people will take. 

For all the power of positivity and information that is available to us, every time we make a choice, be it positive or negative, we are reinforcing those behaviors. So every time you choose the couch, you are one step further away from choosing the walk. This is true of all facets of our lives, work, money, relationships, but let’s start with the things we can easily affect change in- our mental ‘blueprint.’

Meditative practice can improve self awareness and focus

Practicing better thinking can help to redesign our mental habits!

It’s Time to Redesign the Blueprint

In the same way that we have blueprints for buildings or ‘plans’ for our financials, we have also cultivated our own belief systems when it comes to our health and the things that are important to us. Just like building designs, however, they can be changed. Yes, it’s a lot of finicky work, and of course, it isn’t easy to make real, lasting change. After all, you’re trying to change years, and potentially decades of bad habits and thought patterns. 

BUT, If your health means more to you than your excuses, and if getting out of bed with a smile, or having the energy to keep up with your kids is more important than checking how many likes you have on Instagram, you can practice the skills it takes to affect that change. You have to. Nobody else can do it for you.

In the same way that working out helps us to build physical strength, we can flex and work our mental muscles of resilience, positive choice-making, and positive self-talk! By practicing these skills we reinforce beneficial behaviors and continue to make choices that are in our best interests. Eventually, these thoughts and actions become new, positive habits in our lives.

The Mind Follows the Body, the Body Follows the Mind

The word ‘health’ gets thrown around a lot, and for most people, they think it means hours in the gym to try and get that KK booty. But real health, the kind that actually improves our lives, begins with our internal dialogue, or self-talk. Before you can make any changes in your life you need to understand one thing- we talk to ourselves A LOT. More than 70% of the conversations you have in life are with that little voice upstairs. So first things first- you have to get that right.

To improve on your self-talk, practice by talking to others more positively! It’s a simple game, heck even smiling as you walk past someone in the street can be enough to lift your mood, and allow you to more fully engage in your choices. With simple physical gestures like this, you can improve your mental game. Being proud of yourself is incredibly rewarding- and in turn, you’ll continue this positive feedback loop! 

Second, remember that we are all human, and we are all here to learn. But to that effect we ask- when was the last time you did something new, for you? When was the last time you left your bubble, or ‘comfort zone’ as it is often called, and tried something different?

What are you missing out on, by not taking that chance?

Practicing your self awareness isn’t all yoga and meditation. If you want to improve your mental clarity, self-talk, and ultimately self-love, you have to push your own boundaries. You have to chase that feeling of achievement, and the satisfaction that comes from the journey. In doing so you help your mind and your body to practice and form new patterns and behaviors. It’s about making a choice- any choice- for you! 

Push your limits to increase your mental stamina

Practice pushing your boundaries, regardless of whether they’re physical or mental!

Don’t Forget to Breathe

Like all things in life, these changes won’t come quickly or easily. They are skills and lessons to be practiced– yes, that means more than once- and in doing so you will slowly build up a new skill set and tolerance to uncomfortable situations.

We did, however, promise that you could improve a wide range of things in your life in just 10 minutes per day, and it all begins with the breath. 

Sure, you’ve heard of meditation. You know it makes you focus on breathing, and the health benefits are shouted from rooftops the world over, but what many practitioners fail to explain is the how. 

We have been breathing since we escaped the womb. It’s the first thing we know how to do, and we don’t even control it. But meditation takes something that is unconscious and requires us to pay attention to it. To be conscious of it. Sounds pretty similar to what we’re trying to achieve in practicing and creating new habits, right? To become aware of our choices, and consciously make better ones, for ourselves?

Yes, focusing on the breath can help to quiet the mind. But the true power in a meditative practice is the flexing of these mental muscles. To bring your awareness and your focus back to an unconscious action, and then to take action. In as little as 10 minutes per day, meditating can help to build this resilience, reduce our blood pressure, improve positivity and build the skills it takes to make better choices for the rest of your life! 

That doesn’t mean you need to light incense and sit in horribly uncomfortable positions- you are not a monk. But if you can’t take 10 minutes- literally 0.007% of your day– to make time for yourself, to sit and just breath, how can you expect to change anything else? 

Like learning to walk, or ride a bike, learning to meditate takes practice!

Ready to Cultivate Better Thinking, and Practice Better Habits?

At TurnFit we can help you to get started on this journey and affect positive changes in your life- from the comfort of your own lounge room. With a range of easy to understand online courses and a team that will always go above and beyond to make sure you are comfortable, we can help you to kickstart your health and wellness goals, and maintain them for the rest of your life.

To get started, or for more information simply email and we’ll work on building these skills, together. 

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