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Alcohol and Sleep : The truth behind your nightcap

Alcohol and Sleep : The truth behind your nightcap

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 Lifestyle and Technology can Accelerate Recovery from Exercise

How Lifestyle and Technology can Accelerate Recovery from Exercise

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

Unlocking Wellness: Navigating the 3 Pillars of the Health Triangle

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

NASM Strength on a Plate : The Weightlifting Diet Guide

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...
Rocktape for Runners: How to make it work for you!

Rocktape for Runners: How to make it work for you!

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.

Should you be Flossing Daily? A beginner’s guide to RockFloss.

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...
Top 6 Reasons to Try Suspension Training

Top 6 Reasons to Try Suspension Training

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....
3 Exercises to Strengthen the Knee after an ACL Surgery

3 Exercises to Strengthen the Knee after an ACL Surgery

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...
COMPARING NASM’S THREE NUTRITION PROGRAMS: CNC, CWC, & CSNC

COMPARING NASM’S THREE NUTRITION PROGRAMS: CNC, CWC, & CSNC

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...
TOP 5 REASONS TO BECOME A PERSONAL TRAINER

TOP 5 REASONS TO BECOME A PERSONAL TRAINER

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...
Personal Training FAQs

Personal Training FAQs

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...
BACK TO BASICS: PERSONAL TRAINER FAQS

BACK TO BASICS: PERSONAL TRAINER FAQS

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...

WELLNESS COACH VS. LIFE COACH: WHAT’S THE DIFFERENCE?

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...
WHAT IS A HEALTH COACH AND WHY ARE THEY IMPORTANT?

WHAT IS A HEALTH COACH AND WHY ARE THEY IMPORTANT?

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...
SPRING CLEANING TIPS FOR YOUR GUT

SPRING CLEANING TIPS FOR YOUR GUT

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,...
THE 10 BEST UPPER BACK EXERCISES TO BUILD STRENGTH AND MOBILITY

THE 10 BEST UPPER BACK EXERCISES TO BUILD STRENGTH AND MOBILITY

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...
POWERLIFTING VS. BODYBUILDING: SPOT THE DIFFERENCE

POWERLIFTING VS. BODYBUILDING: SPOT THE DIFFERENCE

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...
HOW TO KEEP YOUR BODYBUILDING CLIENTS ACCOUNTABLE

HOW TO KEEP YOUR BODYBUILDING CLIENTS ACCOUNTABLE

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...
MOVEMENT FOR EMOTIONAL WELLBEING

MOVEMENT FOR EMOTIONAL WELLBEING

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...
HERE ARE THE TOP FITNESS TRENDS FOR 2023

HERE ARE THE TOP FITNESS TRENDS FOR 2023

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...
WHAT IS STEADY-STATE CARDIO?

WHAT IS STEADY-STATE CARDIO?

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...
BEST TONING EXERCISES FOR WOMEN

BEST TONING EXERCISES FOR WOMEN

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...
7 Cool Down Exercises to do After a Group Fitness Class

7 Cool Down Exercises to do After a Group Fitness Class

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...
HOW HARD GAINERS CAN ADD SIZE AND WEIGHT

HOW HARD GAINERS CAN ADD SIZE AND WEIGHT

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,...
BODYBUILDING COMPETITION DIVISIONS FOR MEN AND WOMEN EXPLAINED

BODYBUILDING COMPETITION DIVISIONS FOR MEN AND WOMEN EXPLAINED

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...
SAGITTAL, FRONTAL AND TRANSVERSE BODY PLANES: EXERCISES & MOVEMENTS

SAGITTAL, FRONTAL AND TRANSVERSE BODY PLANES: EXERCISES & MOVEMENTS

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...
DYNAMIC STRETCHING DEMONSTRATED: WORKOUTS, EXERCISES, AND EXAMPLES

DYNAMIC STRETCHING DEMONSTRATED: WORKOUTS, EXERCISES, AND EXAMPLES

By CHRIS FREDERICK In a previous blog that compared static vs dynamic stretching, the NASM OPT model delineates what type of stretching is used at specific levels of training clients. This is especially important to know if you’re a Stretching and Flexibility...
HOW TO PERFORM AN OVERHEAD SQUAT ASSESSMENT (OSA)

HOW TO PERFORM AN OVERHEAD SQUAT ASSESSMENT (OSA)

As a CPT, in order to develop a solid program for clients, you must first take them through a complete assessment battery.  The information you collect from initial consulations, flexibility, strength, performance, postural and cardiovascular testing of clients will...
NUTRITION COACH/NUTRITIONIST VS. DIETITIAN: WHAT’S THE DIFFERENCE?

NUTRITION COACH/NUTRITIONIST VS. DIETITIAN: WHAT’S THE DIFFERENCE?

By JACQUELINE KAMINSKI When you’re not an expert in a particular subject, you often seek out someone who is. However, when it comes to food and nutrition it seems like EVERYONE is an expert. Between social media, various fad diet blogs, and the self-proclaimed “health...
CARDIO WORKOUTS FOR SENIOR CLIENTS

CARDIO WORKOUTS FOR SENIOR CLIENTS

By KINSEY MAHAFFEY According to the U.S. Census Bureau, there were over 54 million adults aged 65 and older in the U.S. in 2021, and the number is projected to continue to rise over the next 30 years. Staying physically active is incredibly important for this...
FITNESS AFTER 50: 5 REASONS TO STAY MOTIVATED IN YOUR TRAINING

FITNESS AFTER 50: 5 REASONS TO STAY MOTIVATED IN YOUR TRAINING

By MARIA DIGIUSEPPE I take for granted that I get up daily and know I’m going to do exercise. It’s the way I think, but it’s NOT the way everyone thinks. It’s my routine because I’m a personal trainer. Most people think it’s easy...
6 FITNESS TRENDS TO LOOK OUT FOR IN 2022

6 FITNESS TRENDS TO LOOK OUT FOR IN 2022

by DANA BENDER Adaptation was a key theme while navigating the impacts of the pandemic. This adaptation was a necessity related to various aspects of daily life such as how we grocery shopped, spent time with family and friends, and even worked out to stay fit and...
IMPORTANCE OF A FITNESS ROUTINE FOR EMOTIONAL WELLBEING

IMPORTANCE OF A FITNESS ROUTINE FOR EMOTIONAL WELLBEING

By DANA BENDER There is a multitude of reasons why individuals commit to a regular exercise routine. Engaging in a regular exercise routine is not only a tool used to improve the physical dimension of wellness but also its emotional one. Often the choice to engage in...
How To Design Group Fitness Programs

How To Design Group Fitness Programs

By Christine Woods So you are a group fitness instructor who wants to create your own group fitness programming? Great! It sounds like you are already headed in the right direction. You have a vision for the type of class you want to teach. You understand the outcome...
L-ARGININE SUPPLEMENT BENEFITS: SHOULD YOU SUPPLEMENT?

L-ARGININE SUPPLEMENT BENEFITS: SHOULD YOU SUPPLEMENT?

By JACQUELINE KAMINSKI So, you want to make gains? Well, when we are strolling the aisles of any supplement shop, the whole point is to find a magic powder or pill that will give us an extra leg up on our performance right? Let me introduce you to L-arginine! What is...
SPORTS NUTRITION GUIDE: GAINING AN UNDERSTANDING OF THE FIELD

SPORTS NUTRITION GUIDE: GAINING AN UNDERSTANDING OF THE FIELD

By JACQUELINE KAMINSKI Ever wonder about the various fields you could work in if you were to pursue a nutrition degree or certification? The extent of your options is much larger than you imagined. You could apply to work in hospitals or home care settings, work...
ATTRACT MORE CLIENTS AS A NUTRITION COACH IN 8 STEPS

ATTRACT MORE CLIENTS AS A NUTRITION COACH IN 8 STEPS

By Dana Bender Whether you are a NASM Nutrition Certified Coach or a nutrition professional looking to expand your coaching business, it is important to know how to attract more clients and build a successful coaching business. Regardless of your nutritional niche, it...
HEART RATE ZONES: DO THEY WORK OR NOT?

HEART RATE ZONES: DO THEY WORK OR NOT?

by KINSEY MAHAFFEY From wearable fitness trackers to group fitness classes that use heart rate monitors, it’s not uncommon to be incentivized to train in specific heart rate zones to see the results that you want. Does heart rate training work? In this article, we’ll...
THE TALK TEST: AN UNDERRATED FITNESS TOOL FOR PERSONAL TRAINERS

THE TALK TEST: AN UNDERRATED FITNESS TOOL FOR PERSONAL TRAINERS

By KINSEY MAHAFFEY There are endless tech options available when it comes to tracking intensity levels during a workout, but technology sometimes requires a learning curve, and it can be expensive. While these products do provide tons of helpful information for...
DYNAMIC WARMUPS FOR ATHLETES: EXERCISES FOR SPORTS PERFORMANCE

DYNAMIC WARMUPS FOR ATHLETES: EXERCISES FOR SPORTS PERFORMANCE

By KINSEY MAHAFFEY Whether you’re preparing for an athletic competition or a weekend pick-up game, the way that you prepare your body for training or competition can make or break your performance. While it’s tempting to just jump into play after a couple...
BODY TYPES: HOW TO TRAIN & DIET FOR YOUR BODY TYPE

BODY TYPES: HOW TO TRAIN & DIET FOR YOUR BODY TYPE

By ANDREW PAYNE Do you have trouble losing body fat, yet seem to gain it after even the smallest slip up with your diet? Or does it feel like you can eat for days without gaining an ounce? It could have something to do with your current body type. But is it really...
EXERCISE AS STRESS MANAGEMENT: HOW WORKOUTS HELP YOUR WELLBEING

EXERCISE AS STRESS MANAGEMENT: HOW WORKOUTS HELP YOUR WELLBEING

DR. ALLISON BRAGER Exercise should not be stressful. I repeat exercise should not be stressful. Exercise should alleviate stress. Before I get into the biological explanation as to why exercise should and ought to alleviate stress, let’s briefly discuss how...
UNDERSTANDING AND USING THE ENNEAGRAM TEST AS A COACHING TOOL

UNDERSTANDING AND USING THE ENNEAGRAM TEST AS A COACHING TOOL

By Dana Bender As a coach, we are always looking at tools we can use with our clients to help them develop and gain personal insights that can propel them into taking future actions. In the realm of coaching, we are not using the insights to tell a client what we...
HOW TO LOSE BELLY FAT: 10 WAYS TO KEEP YOUR WAISTLINE TRIM

HOW TO LOSE BELLY FAT: 10 WAYS TO KEEP YOUR WAISTLINE TRIM

DR. ALLISON BRAGER You may have heard that abs are built in the kitchen. While this is partially true, it’s not the full story. While a healthy dose of body fat is a sign of overall health and wellness, body fat ought to be evenly distributed. This is how a...
A LOOK AT MOTIVATIONAL INTERVIEWING IN FITNESS

A LOOK AT MOTIVATIONAL INTERVIEWING IN FITNESS

By Justin Kompf One of my biggest interests in health and fitness is behavioral coaching. Many chronic health issues boil down to decisions people make day in and day out. Coaching is both an art and a science that can help people change their behavior and thus their...
WHAT IS MUSCLE ACTION? CONCENTRIC, ECCENTRIC, AND ISOMETRIC MUSCLES:

WHAT IS MUSCLE ACTION? CONCENTRIC, ECCENTRIC, AND ISOMETRIC MUSCLES:

By Mel Siff The process of muscle contraction is central to all fitness, strength and sports training, yet there are many aspects of this apparently well-known phenomenon that are not adequately understood even at a more popular level. For a start, even though muscles...
HOW TO LOSE WATER WEIGHT EFFECTIVELY:

HOW TO LOSE WATER WEIGHT EFFECTIVELY:

By KINSEY MAHAFFEY I’ve had many a client come into their workout in a panic because they seemingly gained 3-5 pounds overnight. The conversation goes something like this: “I can’t believe I put on 3 extra pounds yesterday,” says the client. “What do you mean?” I ask....
ATHLETE RECOVERY TECHNIQUES TO ACHIEVE PEAK PERFORMANCE:

ATHLETE RECOVERY TECHNIQUES TO ACHIEVE PEAK PERFORMANCE:

By DR. ALLISON BRAGER Newton had it right all along: For every action, there is [indeed] a reaction. In 2021 this means that however hard we work towards our fitness goals, wellness goals, and professional goals, we must work that hard or harder towards recovery.I...
OPT™ MODEL PHASE 5: POWER TRAINING:

OPT™ MODEL PHASE 5: POWER TRAINING:

By Jace Fuchs In previous articles, we examined the first four phases of the Optimum Performance Training (OPT) model. We are now onto the last level and phase of the OPT model: Phase 5 Power Training. Before jumping into the specifics of Phase 5, let’s briefly review...
PHASE 4 OF THE OPT™ MODEL: MAXIMAL STRENGTH TRAINING:

PHASE 4 OF THE OPT™ MODEL: MAXIMAL STRENGTH TRAINING:

By Jace Fuchs The Optimum Performance Training (OPT) model is a proven training system for CPTs that can help any client reach any goal safely and effectively. It is a system based on human movement science and integrated training principles and validated in research...
WHAT IS PELVIC TILT & HOW DO YOU FIX IT?:

WHAT IS PELVIC TILT & HOW DO YOU FIX IT?:

By KINSEY MAHAFFEY If you’ve worked out with a personal trainer or in a group fitness class, you may have heard the term ‘pelvic tilt’. A fitness professional may have even told you that you have a pelvic tilt, but what does that mean? Many people may be unfamiliar...
AN EXPLANATION OF THE 2ND PHASE OF THE OPT™ MODEL:

AN EXPLANATION OF THE 2ND PHASE OF THE OPT™ MODEL:

By NASM Continuing our discussion of the different phases of training from the Optimum Performance Training (OPT) Model, next, we will be covering Phase 2 of the OPT Model titled Strength Endurance Training. This phase acts as a bridge between our focus on...
DYNAMIC STRETCHING DEMONSTRATED: WORKOUTS, EXERCISES, AND EXAMPLES:

DYNAMIC STRETCHING DEMONSTRATED: WORKOUTS, EXERCISES, AND EXAMPLES:

By Chris Frederick In a previous blog that compared static vs dynamic stretching, the NASM OPT model delineates what type of stretching is used at specific levels of training clients. This is especially important to know if you’re a Stretching and Flexibility...
LACTIC ACID BUILDUP IN MUSCLES: WHAT IS IT & HOW TO GET RID OF IT:

LACTIC ACID BUILDUP IN MUSCLES: WHAT IS IT & HOW TO GET RID OF IT:

By KINSEY MAHAFFEY I have vivid memories of joining my dad as he laid on the ground with his legs elevated after a long run or intense biking session. “What are you doing, dad?” I asked as I wiggled in next to him to copy what he was doing. “Gotta get the lactic acid...
WHY EXERCISE RECOVERY HAS BECOME A VITAL COMPONENT OF FITNESS:

WHY EXERCISE RECOVERY HAS BECOME A VITAL COMPONENT OF FITNESS:

By TRX Recovery—aka what you do to help the body and mind manage the strain of physical activity and stress—isn’t a new concept. Those flimsy white foam rollers have been floating around physical therapy offices for decades. Believe it or not, massage has roots as far...
SAFE PREGNANCY EXERCISES FOR EACH TRIMESTER: PRENATAL WORKOUTS:

SAFE PREGNANCY EXERCISES FOR EACH TRIMESTER: PRENATAL WORKOUTS:

By Lauren Doss Congratulations! You’ve begun your journey to motherhood (or perhaps adding to the family!) and are looking to make the most of the next nine months. While prepping for the nursery, you may be wondering what you can do to take care of yourself during...
EXERCISES FOR PARKINSON’S DISEASE: MANAGING SYMPTOMS:

EXERCISES FOR PARKINSON’S DISEASE: MANAGING SYMPTOMS:

By COLLEEN BRIDGES Determined, consistent, and tenacious are just a few words I like to use to describe my Parkinson’s Disease “fighters.” I call them “fighters” because instead of lying down and giving up, they have chosen to take charge...
25+ FOODS TO REPLENISH ELECTROLYTES – NATURAL SOURCES:

25+ FOODS TO REPLENISH ELECTROLYTES – NATURAL SOURCES:

By JACQUELINE KAMINSKI Have you ever worn a hat during your workout and later noticed white stains all over it? Well, those aren’t necessarily stains, but the dried electrolytes from your sweat! Electrolytes (and hydration) is an important subject for fitness...
WEIGHT LIFTING FOR WEIGHT LOSS: WHICH EXERCISES & WORKOUTS ARE BEST?:

WEIGHT LIFTING FOR WEIGHT LOSS: WHICH EXERCISES & WORKOUTS ARE BEST?:

By KINSEY MAHAFFEY There are many reasons why someone might decide to start lifting weights, but one of the most common reasons is to lose weight. Consistent exercise, good nutrition, and adequate sleep are critical components of any weight loss plan, and a healthy...
BREATHING EXERCISES FOR COVID-19 – THE BENEFITS OF DEEP BREATHING:

BREATHING EXERCISES FOR COVID-19 – THE BENEFITS OF DEEP BREATHING:

DR. SCOTT CHEATHAM The COVID-19 virus can have a significant impact on an individual’s health and ability to exercise. The Center for Disease Control (CDC) has noted 11 main COVID-19 symptoms: fever or chills, cough, shortness of breath or difficulty breathing,...
EXERCISE AND POST-TRAUMATIC STRESS DISORDER:

EXERCISE AND POST-TRAUMATIC STRESS DISORDER:

By Portia Page Since mid-March, most of the country has been dealing with social distancing rules, stay-at-home orders, business closures, overcrowded hospitals and limited health services. Consequently, many people are feeling isolated and lonely and may be hurting...
FIVE WAYS TO OVERCOMING BARRIERS TO EFFECTIVE COMMUNICATION:

FIVE WAYS TO OVERCOMING BARRIERS TO EFFECTIVE COMMUNICATION:

By ANGIE MILLER, MS Communication is the largest single factor that determines the quality of our relationships. As trainers, instructors, and other health professionals, our ability to communicate effectively will drive our careers’ success. Sometimes...
THE SYMPTOMS AND EFFECTS OF STRESS: A HELPFUL GUIDE:

THE SYMPTOMS AND EFFECTS OF STRESS: A HELPFUL GUIDE:

By Fabio Comana Stress stimulates appetite, it increases abdominal fat, it increases risks for disease and it can even play a role in our intimate relationships. The list could keep going, but what exactly is stress and how is it connected to all these consequences?...
HOW TO DO A GLUTE BRIDGE: FORM, WORKOUTS, AND MORE:

HOW TO DO A GLUTE BRIDGE: FORM, WORKOUTS, AND MORE:

By KINSEY MAHAFFEY After hours of sitting at your desk, sitting behind the wheel, and sitting on the couch, the glutes can become underactive. Over time, our bodies adapt to long hours of sitting, resulting in unwanted back pain and tightness, along with some faulty...
EXAMPLES OF BEHAVIOR CHANGE GOALS THROUGH SMALL STEPS AND TINY HABITS:

EXAMPLES OF BEHAVIOR CHANGE GOALS THROUGH SMALL STEPS AND TINY HABITS:

By KINSEY MAHAFFEY As a behavior change specialist, many of our clients like to set new goals for the New Year. By this time of the year, however, it’s estimated that a large majority of people who set New Year’s Resolutions have already given up. If you work in a...
WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:

WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:

By Nicole Golden Weight-lifting was historically an exercise modality that women shied away from for fear of being “too masculine” or “getting too big.” Female strength sports did not become fully recognized until the 1970s and 1980s with the...
WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:

WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:

BY Nicole Golden Weight-lifting was historically an exercise modality that women shied away from for fear of being “too masculine” or “getting too big.” Female strength sports did not become fully recognized until the 1970s and 1980s with the...
PREVENTING CARDIOVASCULAR DISEASE WITH HARDINESS COACHING:

PREVENTING CARDIOVASCULAR DISEASE WITH HARDINESS COACHING:

By PATRICIA VANGALEN Like a leaky roof, do we patch the hole and hope for the best? Or do we replace and restore it and do the maintenance to optimize it, despite extreme weather conditions? In ski-speak, we joke about variable conditions, which are never predictable....
Why You Should Start Using the YBell App Today:

Why You Should Start Using the YBell App Today:

Posted by Aaron Laurence Why You Should Start Using the YBell App Today Making the commitment to start a training routine isn’t the hardest part of your fitness journey. Yes, it certainly is a crucial part. But it’s just the beginning of a series of decisions...
TRAINING THE FEMALE CLIENT: KEY CONSIDERATIONS FOR PROGRAMMING

TRAINING THE FEMALE CLIENT: KEY CONSIDERATIONS FOR PROGRAMMING

By Fabio Comana Apart from the more obvious gender differences like pregnancy and some aging-related conditions (e.g., osteoporosis, menopausal changes), how much thought is generally given to the anatomical and physiological differences between men and women when...
PODCAST: ABOUT THE NERVOUS SYSTEM:

PODCAST: ABOUT THE NERVOUS SYSTEM:

With Rick Richey On this episode, NASM Master Instructor Rick Richey helps you better understand the nervous system. What about the central nervous system helps make you a better trainer? Let Rick map it all out for you. Subscribe wherever you get your podcasts...
FOAM ROLLING: APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE

FOAM ROLLING: APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE

By Stacey Penny Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible,...
AN EXPLANATION OF THE NEW UPDATES TO THE OPT™ MODEL

AN EXPLANATION OF THE NEW UPDATES TO THE OPT™ MODEL

By Brian Sutton , MA, MS, CSCS, NASM-CPT, CNC, CES, PES Creating and modifying exercise programs for clients can be complicated because there are many variables to consider, including the client’s goals, tolerance for exercise, and unique physical abilities and...
FIVE WAYS TO SPEED YOUR METABOLISM

FIVE WAYS TO SPEED YOUR METABOLISM

By Geoff Lecovin Are you feeling sluggish? Are you having difficulty losing weight? Maybe you should SPEED your metabolism. This blog post will show you 5 ways to do exactly that with the acronym SPEED, which stands for Sleep, Psychological Stress, Environment,...
TIPS FOR WORKING OUT AT HOME: MAKING AT-HOME WORKOUTS WORK FOR YOU

TIPS FOR WORKING OUT AT HOME: MAKING AT-HOME WORKOUTS WORK FOR YOU

By KERIDON MCMAHON NAVIGATING A NEW NORMAL In 2020, during the COVID-19 global pandemic, people worldwide had to instantaneously pivot from known daily routines and best practices to protect themselves and others. Exercise for the benefit of physical and mental health...
HYPERTROPHY: BACK TO THE BASICS

HYPERTROPHY: BACK TO THE BASICS

By DeWayne Smith, MS, NASM-CES, PES, CNC Gains don’t happen overnight. It takes your muscles time to respond and adapt to stimuli. Discover the resistance training program variables that will develop the strength gains and growth you or your client may be looking for....
HOW TO CONDUCT A FITNESS CONSULTATION: ASKING THE RIGHT QUESTIONS

HOW TO CONDUCT A FITNESS CONSULTATION: ASKING THE RIGHT QUESTIONS

By KINSEY MAHAFFEY The first initial consultation that I conducted was nerve-racking. As a brand new trainer, I stressed over making sure that I covered all of my bases in gathering the right amount of information during this initial session. It felt like so much...
LOWER CROSSED SYNDROME: STARTING FROM THE CENTER

LOWER CROSSED SYNDROME: STARTING FROM THE CENTER

By Ken Miller Lower crossed syndrome is one of the most common compensatory patterns. It is characterized by an anterior tilt to the pelvis (arched lower back). In recent years, we’ve heard a lot about the ill effects of prolonged sitting. Articles, blog posts and TV...
STRENGTH TRAINING PRINCIPLES: HOW TO EDUCATE NEW CLIENTS EFFECTIVELY

STRENGTH TRAINING PRINCIPLES: HOW TO EDUCATE NEW CLIENTS EFFECTIVELY

By Dana Bender As trainers and fitness professionals, it is essential to remember that every client and member we work with starts their strength training journey with a different baseline and understanding of strength training principles and best practices. Many...
SHEDDING A NEW LIGHT ON YOUR REST DAY

SHEDDING A NEW LIGHT ON YOUR REST DAY

By MORGAN SHAPIRO Rest days. Something all of us gym rats know we need to partake in, but often have a hard time doing. We are regularly exposed to phrases such as “no days off” or “no pain, no gain.” While working hard and pushing ourselves in...