What’s the Best Time of Day to Train for Size and Strength by Rodney Corn, Director of Education ELEIKO Most of us have a time that we prefer to train. For some it’s in the morning, others in the afternoon, and still others prefer the evening. But is there a...
THE KINETIC CHAIN AND HOW TO APPLY IT By NASM Dana Bender The human body is not made up of isolated segments of muscles, bones, connective tissue, and ligaments. Rather, the body is a series of interconnected parts that all impact each other. This impact can either...
Top Fitness Trends of 2024 by ELEIKO Education Team 2024 will be an exciting year for fitness enthusiasts and professionals. The health and fitness industry will continue to see robust underlying growth driven in part by megatrends, including an ageing and more active...
Alcohol and Sleep : The truth behind your Nightcap by Darlene Marshall ALCOHOL AND SLEEP Alcohol is the oldest and still one of the most widely used, mind-altering substances. It is so common and accepted in our culture that you may take it for granted. Yet, you might...
How 2024 is Shaping up to be the Year of Health Resolutions! WELCOME TO 2024: A FRESH SPIN ON HEALTH AND FITNESS RESOLUTIONS As the New Year’s Eve confetti settles and 2024 unfolds, we at NASM are excited to share the responses from a recently commissioned...
How Lifestyle and Technology can Accelerate Recovery from Exercise Authors: Therabody Scientists: Tim Roberts, MSc; Kyle Silvey, PhD; Michelle Darian, MS, MPH, RD, LDN Recovery is the body’s intentional pursuit of better health, wellness, and performance. The body is...
Unlocking Wellness: Navigating the 3 Pillars of the Health Triangle by Darlene Marshall Are you someone who struggles with balancing your well-being? With all the health and wellness information available it’s easy to feel overwhelmed, unsure how to spend your time,...
NASM Strength on a Plate : The Weightlifting Diet Guide by Andre Adams One of the biggest struggles for most people—whether they are just starting their weightlifting journey or are seasoned lifters—is understanding proper nutrition. This blog is great for anyone that...
How often should I use Compression Therapy? So you’re thinking about buying a compression system. You’ve seen them everywhere — from pro team training rooms to the living rooms of your favorite athletes and celebrities. But why invest in something that seems so...
Why the Achilles Complex is so Vulnerable by Gray Institute According to Greek mythology, Achilles was a dominant warrior who seemed invulnerable to his opponents. That is, until Paris fatally shot Achilles in his heel—the one and only place Paris knew that Achilles...
Rocktape for Runners: How to make it work for you! Kinesiology tape, or “Rocktape,” is a popular tool among runners for reducing inflammation, managing pain, and helping to prevent injury. This type of tape is different than traditional athletic tapes because it...
Should you be Flossing Daily? A beginner’s guide to RockFloss Floss bands are not a new concept. They have been around for a while now under various names mostly used as part of a warm up routine for gym workouts, particularly in the CrossFit world. But they can also...
Athletes with a Strong Squat are less likely to get Injured by Rodney Corn Squats are one of the most fundamental and functional actions we perform. They require both total body stabilization and strength to be performed at levels high enough to be beneficial for...
CHIN UPS VERSUS PULL UPS, THE BENEFITS, THE MUSCLES WORKED by Kinsey Mahaffey If you enjoy the convenience of bodyweight exercises and the challenge that they bring, then you may already know that chin ups and pull-ups are among the most effective bodyweight exercises...
Top 6 Reasons to Try Suspension Training Check out the top 6 reasons to try Suspension Training. #1 Science-backed workouts that get results. The secret sauce behind Suspension Training® is non-stop instability, which automatically requires more muscle activation....
NASM Roman Deadlift Basics by Kinsey Mahaffey Romanian deadlifts, or RDLs, have become a staple in workouts across the world. Even though the exercise itself looks simple to execute, the most common questions that trainers are asked when it comes to RDLs are: “Am I...
3 Exercises to Strengthen the Knee after an ACL Surgery by Gray Institute The goal with the initiation of rehabilitation for an ACL (Anterior Cruciate Ligament) surgery is to prevent what happened to happen again. Rehab should integrate both prevention and performance...
Choosing gym equipment can be challenging. There are so many options available, and more niche products are coming out each year. Where do you start? We will be discussing what equipment may be the best option for you and dive deep into the pros and cons of each to...
Kinsey Mahaffey Stay Updated with NASM! What better way to finish a workout than by doing some moves that will put the exclamation mark at the end of your session? You know, the kind of moves that get the heart rate up and the muscles burning. These kinds of finishing...
DR. ALLISON J. BRAGER Sleep and rest are crucial to our overall well-being. In fact, getting too little or even too much sleep can adversely affect our day-to-day physical health, energy levels, nutrition and mental well-being. In the recently published “The...
By Dana Bender Are you prioritizing mobility enhancement in your current fitness and performance goals? With summertime in full swing, it’s the ideal opportunity to conduct a mid-year evaluation of your physical tightness and mobility – especially in your hips....
By Shana VerstegenMar 3, 2023 The calorie (otherwise known as food calorie, dietary calorie, or kilogram calorie) is defined as the amount of heat needed to raise the temperature of one kilogram of water by one degree Celsius. This unit measure of energy is a hot...
By Chris Nentarz, PT, TRX Senior Master InstructorMar 1, 2023 Whether on the field or in the game life, we deserve to reap the rewards of our hard work. Yet, it has become commonplace to keep our engines revving high, racing to the next stop. This adrenalized way of...
Summer is finally here. The days a longer, the sun is warmer, and the activities available are exploding. It’s easy to get overwhelmed or neglect our wellness in the burst of activity, so here’s NASM’s summer back-to-basics wellness guide from a...
By KINSEY MAHAFFEY Every year when the temperatures start heating up, we all think the same thing: “How is the summer here already?!” Ready or not, beach season has officially arrived, but that doesn’t mean that you’ve completely missed the boat on getting your body...
JACQUELINE KAMINSKI From an Olympic athlete to becoming a successful entrepreneur and CEO, London-born Louise Hazel has been “slaying” the game of life. Louise is an English track and field athlete from the United Kingdom who’s competed in four major international...
KINSEY MAHAFFEY STAY UPDATED WITH NASM! CPR, or Cardiopulmonary Resuscitation, is a life-saving skill you hope you never have to use, but it could save someone’s life if you do. Each year, the first week of June is National CPR and AED Awareness Week – a week...
NICOLE GOLDEN | STAY UPDATED WITH NASM! For those looking to embark on a new season of health and wellness, summer tends to be the ultimate goal, like having a “perfect body” that’s ready for a beach vacation. But lifestyle modification attempts, such as weight...
Kinsey Mahaffey Stay Updated with NASM! Passion and purpose collide when a fitness enthusiast makes the decision to become a Certified Personal Trainer. How would you like to get paid to do what you love? If fitness is your passion and you have a desire to help others...
Darlene Marshall Stay Updated with NASM! Since its founding in the 1980s, the field of coaching has continued to evolve. As part of that evolution, many types of specialized coaching have emerged. These niches in coaching use similar foundations of coaching skillsets,...
JACQUELINE KAMINSKI | STAY UPDATED WITH NASM! Have you always wanted to gain more knowledge and coaching-specific skills when it comes to nutrition? Well, luckily for you, NASM offers three courses to help you get a very thorough education and certify you to use your...
KINSEY MAHAFFEY STAY UPDATED WITH NASM! Passion and purpose collide when a fitness enthusiast makes the decision to become a Certified Personal Trainer. How would you like to get paid to do what you love? If fitness is your passion and you have the desire to help...
Kinsey Mahaffey Stay Updated with NASM! Whether you’ve been working out for years or worked out a day in your life, hiring a certified personal trainer (CPT) could be exactly what you need to help you reach your goals and take your fitness to the next level.To help...
Brad Dieter Stay Updated with NASM! Heart disease and diabetes are among the leading causes of death and decreased quality of life, and they account for most healthcare-related costs around the world. As such, it is reasonable to say that such diseases are arguably...
BACK TO BASICS: PERSONAL TRAINER FAQS Nicole Golden Stay Updated with NASM! While many believe the only function of a Certified Personal Trainer is to help clients lose weight and get six-pack abs, the true job of a trainer is to fix movement dysfunction and help your...
Darlene Marshall Stay Updated with NASM! The International Coaching Federation (ICF) estimates that in 2023 there will be 93,000 certified health and fitness coaches worldwide. Chances are you’ve encountered coaches with many niches including wellness, career,...
The International Coaching Federation (ICF) estimates that in 2023 there will be 93,000 certified health and fitness coaches worldwide. Chances are you’ve encountered coaches with many niches including wellness, career, relationship, and executive coaches. When...
Darlene Marshall Stay Updated with NASM! While most people know their lifestyle behaviors impact physical and mental health, many individuals and groups struggle to meet basic recommendations for movement, healthful nutrition, proper rest and sleep, and stress...
Nicole Golden Stay Updated with NASM! We live in a culture that glorifies overworking and under-recovering. This is true in all disciplines; whether you work in an office or hospital, or are an athlete. We are often taught from a young age with very full schedules,...
Kinsey Mahaffey Stay Updated with NASM! Rest is an aspect of recovery that focuses on improving daily sleep amount and quality, limiting stress, and increasing physical and psychological relaxation. Of course, your body needs to rest after a tough workout, but how can...
Darlene Marshall Stay Updated with NASM! Saturday, April 22nd is Earth Day and along with considering each of our impacts on the planet, you might think about how your relationship to our world impacts wellness and wellbeing. There’s growing evidence that time spent...
KINSEY MAHAFFEY STAY UPDATED WITH NASM! Over half of the working population works in a corporate setting (Barrows 2021). Corporate jobs are notorious for being sedentary in nature, high-stress, with long hours, and easy access to low-nutrition foods (hello, breakroom...
Andre Adams Stay Updated with NASM! With all of the information and supplements in the fitness and wellness industry, it can be very overwhelming trying to decide what the best pre-, intra-, and post-workout supplementation is based on your specific goals.In this blog...
Darlene Marshall Stay Updated with NASM! April is National Stress Awareness Month, and you might find that your feeds are full of posts on meditation, mindfulness, and other tools that we’ve all heard can help manage stress. But there’s often something important...
Andre Adams Are you interested in personalizing a bodybuilding workout to meet your goals, but not sure where to start? One recommendation for people working to achieve a specific aesthetic physique goal is to get more strategic with training and nutrition to force...
Jacqueline Kaminski Stay Updated with NASM! The gut is also known as the second brain. While our gut can’t solve math equations, it is responsible for helping us digest and disperse proper nutrients that play integral roles in our overall health, immunity,...
Posted by Aaron Laurence 30 Exercises for Improving Your Mobility, Flexibility & Strength You’ve probably heard a lot about the importance of increasing your mobility through mobility training. But what exactly is mobility? And how do you increase...
Jacqueline Kaminski Stay Updated with NASM! Should you eat before your workout? That is a rhetorical question… the answer is always of course.An entire area of research dedicated to pre-workout fueling wouldn’t exist if there weren’t documented benefits to its...
Kinsey Mahaffey Stay Updated with NASM! Mental health is a hot topic these days, and for good reason! According to the American Institute of Stress, about 33 percent of people report feeling extreme stress, 77 percent of people experience stress that affects their...
By Chris Nentarz, PT, TRX Senior Master Instructor It is well understood that eating frequent meals throughout the day is more healthy than eating one large meal. The same could be said for exercise. Traditional exercise paradigms instruct us to ‘compartmentalize’...
By Stephanie Warwick Your upper back is one of the most important parts of your body. The muscle groups in this area are primarily responsible for keeping you upright because they work against the core. Without a strong upper back, not only will your posture be...
Andre Adams Stay Updated with NASM! Have you ever wondered what the difference between powerlifting and bodybuilding is? The two are often confused or used interchangeably in conversation, but they are very different sports with specific outcomes.In this blog, we will...
Darlene Marshall Stay Updated with NASM! Spring is about to be sprung. It’s a time to fling open our windows, clean out our closets, and for many people a time to revisit your wellness plan for 2023. Part of designing a wellness plan is scheduling periodic pulse...
Dana Bender Stay Updated with NASM! It is important to tailor personal exercise programs towards specific performance or health outcome goals. That said, if your goal for exercising is weight reduction, then it will be important to prioritize the metabolic impact of...
Jacqueline Kaminski Stay Updated with NASM! New year, new you, right? It’s been over a month of 2023 and it’s a good stopping point to see if you’ve stayed true to the health and fitness goals you set for yourself.Unfortunately, many, people tend to revert to old...
By Andre Adams Stay Updated with NASM! In the sport of bodybuilding, accountability is a staple of your success. The trait can help you in many other areas. The same principles that make you a successful competitive bodybuilding athlete mirror qualities that will help...
By Kinsey Mahaffey Stay Updated with NASM! Whether you’re a competitive runner, or you simply run for enjoyment and exercise, your training plan is likely centred around one activity: running. But what if I told you that adding strength training to your routine...
By DARLENE MARSHALL According to data published by Mintel in 2022, 78% of American exercisers responding to their survey said that mental and emotional well-being was their top reason for exercising. This marks the first time since Mintel began recording data on the...
By Ryan Fairall One of the most important things a certified personal trainer can do is build out their new clients’ unique workout and training programs before diving in. These assessments help the trainer seek out opportunities for growth while also understanding...
By JACQUELINE KAMINSKI Personal training is always a great way to get individualized attention, but sometimes it can be a bit pricey. However, classes are too generalized and rarely allow time for the instructor to correct your form or provide positive feedback. So,...
By KINSEY MAHAFFEY If there was one word, to sum up, the fitness trends for 2023, it would be Technology. Over the past couple of years, the shift to virtual training opened many opportunities for anyone to get fit anywhere. This year, new tech innovations, like...
By Krystal Say Along with being a TRX Master Instructor, TRX Training Club Yoga Instructor, and owner of SWEAT Power Yoga, Krystal Say is one of the passionate creators of TRX for Yoga. She is here to explain how the Suspension Trainer can be the ultimate support tool...
By JACQUELINE KAMINSKI New year, new you! With that fresh mentality to set new intentions and new goals, finally committing to a long-term fitness plan might be high up on your list. But with all those other goals on your list, you may find yourself crunched for time,...
By NICOLE GOLDEN Every New Year, many of us decide it is time to make a change to our lifestyle. Oftentimes, this inkling towards lifestyle change involves developing healthier habits, such as cleaner eating or beginning an exercise program.Each year, we begin this...
By KINSEY MAHAFFEY You’ve worked hard, made changes in your diet and exercise routine, and you’ve reached your goal weight – congratulations! Losing weight is no easy feat, but the work doesn’t stop there. The next challenge in your health and fitness journey is...
By JACQUELINE KAMINSKI Rest days: the bane of every fitness enthusiast’s existence, or perhaps the favourite day of the week! Either way, the biggest question everyone has is what the best foods are to consume to build muscle and stay on track. When it comes to...
Posted by Casey Stenehjem The YBell’s award-winning multiple-handle design allows you to perform novel exercises and complexes that aren’t possible with traditional fitness equipment. 3 Unique Exercises You Can Only Perform With YBells Maybe you’ve had a...
Training for the Masses More Results, Less Hassle As a former ballet dancer turned personal trainer, and member of TRX Training’s Master Instructor cadre for almost 15 years now, I’ve been participating in bodyweight training for most of my life. It’s my favourite...
By Nicole Golden We are approaching the end of another year and many of us are thinking about adopting a healthier lifestyle as we approach the new year. Are you in this group looking to improve your health as we approach 2023?Perhaps you feel somewhat intimidated and...
By Kinsey Mahaffey Stay Updated with NASM! Most people experience some type of muscle pain at some point in their lives. 60-85% of the population has had some type of nonspecific muscle pain in their back at some point in their lives (Krismer and van Tulder 2007).Even...
By Andre Adams Stay updated with NASM Whenever we think about bodybuilding competitions, we tend to immediately think about the physique, training, and dieting regimen. One thing many competitors and coaches often overlook is how posing and stage presence can impact...
By Darlene Marshall Stay Updated with NASM! It’s nearly the New Year and for many people, this moment of transition inspires self-reflection and a look toward what’s next. Often the new calendar year means resolutions and intense goal setting; yet, for many, the last...
By JACQUELINE KAMINSKI The beginning of every new year always starts with a resolution to eat healthier, right? And the origin of said resolution derives from the back-to-back holidays that occur between October through December. If you aren’t tempted to snack on your...
Posted by Lynne Skilton-Hayes High-intensity interval training (HIIT) continues to be a staple in group fitness classes. A high-intensity bout of work followed by a short rest period, repeated several times, gets results—and everyone likes results! How can you take...
By Kinsey Mahaffey Stay Updated with NASM! For people who say they want to “get toned,” it might be more apt to say that they are generally referring to wanting to decrease body fat and increase muscle mass to improve the visibility of their muscles for a more fit and...
By ANDRE ADAMS Have you ever wondered how top bodybuilders manage to hit their macros and meal prep while travelling? Whether you’re a fitness professional or just trying to stay on track with your weight management goals, here are some helpful tips to keep you on...
By DR. ALLISON BRAGER STAY UPDATED WITH NASM The expression “training around the clock” has more scientific merit than many would expect. Typically, it’s used to refer to the daily grind of balancing training with work, meal preparation for training,...
By DARLENE MARSHALL Healthy eating is an important staple of wellness, yet with fads centred around “clean eating” and the number of diets claiming their way is the best way, it can be a challenge to know what is healthy. Is it possible to take clean eating too...
By NASM With the hot weather upon us in the northern hemisphere, this marks a time for many to get outdoors and enjoy the warm weather, but caution should always be exercised given the potential risks for dehydration. Fluid is perhaps the most important, but least...
By Kinsey Mahaffey Anyone who has ever tried to get more muscle definition in their calves knows that it can sometimes be a tough task. Training your calves for muscle growth takes intentional effort, time, and a solid plan. To grow your calves, you want to choose the...
By Jacqueline Kaminski Sodium intake seems to be somewhat of an issue here in America. Even national dietary guidelines for Americans urge dietary habits that would inevitably decrease total intakes such as minimizing intake of processed meats and dairy products (1)....
By AFAA Here you are, at the end of another amazing class. You have given your participants your heart and soul over the last 50 minutes and can see the results in their tired smiles and accomplished looks. At this point, it would be easy to give high 5’s around the...
BY Nicole Golden There is little doubt that human bodies come in different shapes and sizes. Although all humans can stimulate muscle hypertrophy, genetic predisposition most certainly plays a role in how fast an individual gains muscle, how strong they can become,...
By Andre Adams If you are an active bodybuilding competitor, prep coach, or thinking about getting involved in the sport then this blog is for you! We recently introduced the many divisions in the world of bodybuilding and physique competition in a previous blog, and...
By ANDREW PAYNE We live in a three-dimensional world. Our bodies need the ability to move in all three dimensions. Poor range of motion and instability in just a single joint can cause over compensation. These alternate movement patterns can lead to chronic pain and...
By JACQUELINE KAMINSKI SUGAR IS THE ROOT OF ALL EVIL…right? Or is this school of thought somewhat outdated? Sugar… Let’s talk about it! Since it is a very sensitive subject.First, let’s discuss what sugar is. Sugar is a collection of carbon, hydrogen, and oxygen units...
By KINSEY MAHAFFEY When your workout has a “why” behind it, it can be all the motivation that you need to push yourself to complete it. In CrossFit, the notoriously intense Murph workout has a “why” behind it that has encouraged tens of thousands of people to push...
By JACQUELINE KAMINSKI What is the greatest superfood on earth? Does one even exist? Well, that question remains to be seen… Of all the foods we have available, there are always certain boxes we want to check off before we consider something a “superfood”. Does it...
By ANDRE ADAMS The fitness industry is exploding, and it has become common for the average gym-goer or enthusiast to consider stepping on stage in a physique competition. Many people begin with a transformational weight loss goal or to build muscle, and ultimately...
By JESSE GRUND Ropes have been an integral part of the advancement of human history, as both a tool and a way to amplify human strength. Some historians trace the history of ropes to predating bronze, clay, steel, and iron. While it has existed as a tool implemented...
