By Kyle Stull Effective and efficient rolling means identifying and targeting the muscles that need it – the muscles that are likely the root cause of less than optimal movement. In many cases, muscles become overactive and short, leading to sensations of tightness...
By NASM Some personal trainers have an impressive list of credentials but a small client base, while others aren’t as educated but are always booked. What’s the difference between them? In this episode, Rick Richey discusses how to find the balance between these two...
By Dana Bender I love to travel to new destinations and experience new cities, cultures, and cuisines. If you are similar to me and exercise is an ingrained daily habit, the question becomes, “how do I stay active and exercise while still enjoying myself on...
By Justin Kompf Most personal trainers, at some point, will have a consultation with a client who has a weight loss goal. For a few weeks, I had one of my clients message me everything they ate along with their exercise routine outside of the gym. We’re talking times,...
By Trish Muse Chances are, at some point in your personal training career, you will work with clients who’ve had a knee replacement or are on track to get one. This can be a daunting prospect to consider, but it doesn’t have to be. With a combination of cultivated...
By Kyle Stull When we think of corrective exercise, we often picture the process of trying to correct a less than optimal movement pattern with rolling, lengthening, activation, and integration techniques. Improving movement quality requires an individual to inhibit...
By NASM Periodization and programming are not necessarily the same thing. Periodization is the cycles of training that take place. Often, we talk about macro, meso, and micro cycles. In sports, the periodization may include those concepts, but change based on the...
Finally, a data-driven guide to pricing your services, making more money, and leveling up as a coach. By Camille DePutter and M.J. Perrier, PhD “What should I charge?” At some point, every nutrition coach asks that question. You could be just starting out and have no...
By Adam Annaccone Knee pain is common in physically active males and females. According to a new clinical guideline in the Journal of Sports Physical Therapy examining patellofemoral pain, approximately 25% of individuals will suffer from idiopathic (no specific...
By Alexandra Williams One hundred twenty adolescents in Saudi Arabia ages 15–18 were assessed by scientists who were curious to discover if a link exists between vitamin E intake, school performance and exercise. Told not to alter their eating or activity habits, the...
By Laura Quaglio As an early adopter of fitness technology, Ted Vickey, PhD, once conducted a survey of about 200 fitness professionals. “The thing that I found most shocking was that trainers use technology for themselves, but they don’t yet use it for their...
By Kyle Stull Getting the most out of each workout requires more than just following a great training program. Consistent performance also requires an optimal balance between training and recovery. Mention the subject to most clients, though, and you’re likely to meet...
By Alexandra Williams The news isn’t good regarding the influence of social media on the foods children prefer. In a study published in Pediatrics (2019; 143 [4]) of 176 children ages 9–11, doctoral candidate Anna Coates of the University of Liverpool found that the...
By Brad Dieter High-fat diets have surged in popularity over the last several years, and many nutrition coaches have utilized them with clients for weight loss. Despite their recent popularity, they are not new diets. They have been used over the last century in...
By Andrea Cirignana Your clients hire you to help them reach a goal, and you commit just as much time and effort as (if not more than) they do. However, sometimes even the most dedicated clients are completely clueless when it comes to diet and nutrition. That can be...
By Cathie Ericson There are some things that most of your clients of any age can probably agree on. For example, burpees are unpleasant yet satisfying, and a playlist that includes Beyoncé can make just about any workout fly by. But you might find that your millennial...
By Brian Sutton THE MOST SIMPLE AND EFFECTIVE ARM EXERCISES Are you looking for stronger, more defined arms — the type of arms you can show off? If toned and sculpted arms are what you’re looking for, try these strength training arm exercises. ANATOMY REVIEW But...
By Angie Miller MS In the gym, we expect to use our body’s full range of motion. In life, we’re entitled to a full range of emotions, too. Provided we’re able to express and manage our emotions appropriately, this is healthy. But for some people, emotions can affect...
By Laura Quaglio BUILD NECK STRENGTH TO LOWER CONCUSSION RISK In recent news published in the Journal of Orthopaedic & Sports Physical Therapy, researchers who examined previous studies on concussion concluded that increasing neck strength “could substantially...
By Tony Nunez This is part 3 of a 3 part Q&A series that answers: What does current research tell us about aerobic fitness and metformin, strength training recovery times, and obesity intervention methods? Part 1: Can metformin have a negative impact on...
By Angie Miller I became an NASM Certified Personal Trainer in 2005, after more than a decade of experience teaching group fitness. My inspiration came from my participants, my trusted community of followers, who convinced me that it was time to take my career to the...
By Tony Nunez This is part 1 of a 3 part Q&A series that answers: What does current research tell us about aerobic fitness and metformin, strength training recovery times, and obesity intervention methods? Cardiorespiratory fitness (CRF), as measured by maximal...
By Maria Luque Stephanie is your newest fitness client. She’s 42 years old and works 50 hours a week as a certified public accountant. She would like to quit smoking, give up junk food and get active—all the foundations of a healthy lifestyle. Fast-forward 6 months....
By Pete Mc Call Here’s a little confession: before becoming a fitness professional, I was a history geek. Seriously, at one point, I thought about becoming a (cool) high school history teacher, which is why it’s fun for me to study the history of the fitness industry;...
By Fabio Comana Mention the term ‘metabolism’ and it captures attention given how obsessed many of us have become over calories. As a certified personal trainer, this is a topic you may get asked about from time to time. To the general public, boosting your metabolism...
By ALEXANDRA WILLIAMS While away from home, it can be harder than ever for clients to stick to the healthy eating goals of their weight loss program. One way fitness professionals can help people stay on track is to suggest dietary self-monitoring throughout the day....
By Rick Richey The OPT Model, or Optimum Performance Training Model, is a fitness training system developed by NASM. The OPT Model is based on scientific evidence and principles that progresses an individual through five training phases: stabilization endurance,...
By Kyle Stull Proper assessment and training of the foot musculature are vital to optimal health. Given that the feet are our foundation and interact with our environment daily, it affects the whole body if they hurt. The American Orthopaedic Foot and Ankle Society...
By Dana Bender SELF-TALK IN ATHLETES AND EXERCISERS: 4 STEPS TO REWIRE YOUR THOUGHTS There is a lot to think about during exercise such as maintaining proper body mechanics and posture, controlling effort and force, and breathing properly. These efforts all occur at...
By Shirley Archer What do you do when life throws you a curveball? Let’s say your program design doesn’t fit a client’s current mood or your class has participants with wide-ranging ability levels. If you’re Michael Piercy, MS, NASM-CPT, CES, PES, MMACS, SFS, WFS,...
By RYAN HALVORSON Originally published in the Summer 2019 issue of American Fitness Magazine. When I first became a personal trainer some 14 years ago, I was obsessed with corrective exerciseand movement perfection. Prospective clients watched as I geeked out on...
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS What muscle fiber types will take an athlete from good to great? Looking to build endurance? What about power? Do dreams of being an all-star hitter or marathon runner need to be dashed if twitch ratios aren’t ideal? Not...
By SARAH SCHRENK As a group fitness instructor or personal trainer, you excel at leading and educating. Have you ever fantasized about taking your expertise beyond the confines of the studio? Take a moment to recall an engaging presenter at the last fitness education...
By Scott Keppel With the holidays here, time is of the essence. Both figuratively and literally. As a husband, father of 3 and business owner I get that finding time to get workouts in can be a challenge. The following workout is one that can be done no matter your...
Before you help your clients achieve their goals, you have to establish what their starting point is. NASM’s Optimum Performance Training Model – or OPT™ -does exactly that. The OPT™ model. It’s one of the fitness industry’s first training...
By John Berardi, Ph.D. Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you. Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s,...
By Krista Scott-Dixon, Ph.D. How to solve the two biggest health and fitness problems most women face. Feeling overworked and under-appreciated? Having trouble staying consistent with nutrition and fitness because of life’s demands? Wondering if you’ll ever be able to...
By Krista Scott-Dixon, Ph.D. It’s not about busting your butt to get a gym body. It’s about being capable, confident, and free. To most people, healthy movement = exercise. As in cardio, crunches, and fitness models. But moving your body is about so much...
By NASM Discomfort from too much sitting? Inactive glutes? Buttock and leg pain? Though small in size, the piriformis could have a big impact on keeping the human movement system moving smoothly. Addressing an overactive piriformis may be part of the solution. WHAT IS...
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...
BY OLIVIA ELLIS, MS Follow these steps to enhance the class experience using the power of emotion. We’ve all been there: You’re teaching a well-designed class with a killer playlist, and your expectation is that everyone is going to be as excited to take your class as...
BY CANDICE DYER The SoheeFit studio in San Diego is a gleaming, modern and welcoming fitness center with upbeat music. One thing is noticeably missing, though. There is no cardio equipment. That’s because owner Sohee Lee, MS, typically ends up prying her driven,...
By Brian St. Pierre, M.S., RD, CSCS and Helen Kollias, Ph.D. Academic studies aren’t going to top any “best summer reads” lists: They can be complicated, confusing, and well, pretty boring. But learning to read scientific research can help you answer important client...
By Geoff Lecovin Vitamin D, also known as the “sunshine vitamin,” was identified in the 17th century by Dr. Daniel Whistler and Professor Francis Glisson when they discovered the causative factors of rickets. Circa 1920, Sir Edward Mellanby worked with dogs raised...
By Amanda Boyer MS, RDN, CD, NASM-CPT First and foremost, the pursuit of health is an individual choice and will look very different from person to person. Second, nutrition and movement are just two tiny pieces to the big pie. Genetics, sleep hygiene, stress, stigma...
If you’re interested in becoming a Nutrition Coach, give yourself a pat on the back. You’re entering the field at the right time. Nutrition is a hot topic these days – especially in the fitness world. There is such an overwhelming amount of information (and...
By CHRIS ECKLUND, MA, NASM-PES, CSCS, USAW, TPI “Train slow, move slow; train fast, move fast.” I still say this to my athletes, staff and students with great frequency. Sometimes we get so caught up in the current trends, metrics, gauges, terminology, etc., that we...
By NASM With fad diets flooding the marketplace, obesity and heart disease numbers rapidly increasing, and more confusing food choices than ever before, Nutrition Coaches are in particularly high demand. This is an exciting, rewarding career for people who love...
BY NASM Designed to help fitness professionals discover solutions for their clients’ health and dietary needs. Obesity, heart disease, and cancer are on the rise. Fad diets are muddying today’s culture with misconceptions and fallacies. And the marketplace is filled...
By Amanda Vogel You’ve likely heard of social media influencers: people who post frequently and have audiences in the hundreds of thousands or millions. These folks often garner a lot of attention and can command large paychecks to promote brands and products. Social...
By Kathy Popplewell As a fitness professional you are in a great position to become a community leader, with the ability to rally people in your area to a common cause while helping them improve their quality of life. in addition to the sense of contribution you will...
By Kyle Stull What is thoracic outlet syndrome? Are there assessments that personal trainers can consider to identify it, and can corrective exercise programming help? Thoracic outlet syndrome (TOS) is a condition involving the vessels of the neck, shoulder, and arm....
By Fabio Comana We all speak of it and experience it, but what is stress? It is defined as a non-specific response by the body to any demand (stressor) that overcomes, or threatens to overcome, the body’s ability to maintain homeostasis (that state of equilibrium of...
By DEWAYNE SMITH, MS, NASM-CES, PES, FNS Let’s face it, at one point or another, we’ve all had to sit for extended periods of time, looking at, or working on something in front of us. Whether it was in high school math class, Intro to Athletic Training in our...
By Amanda Boyer MS, RDN, CD, NASM-CPT Twenty nineteen is upon us and New Year’s resolutions are on many people’s mind. It is common that goals are oriented around body shape or weight loss, which we have found can sometimes cause more harm than good. If you want to...
By AMANDA BOYER, MS, RDN, CD, NASM-CPT Health is so much more than how much a person weighs or their BMI. To further understand this approach to health, Health At Every Size® (HAES®), written by Linda Bacon, explores this growing paradigm shift among health...
by Dr. David Tiberio Kerrigan DC, Todd MK, Della Croce U, Lipsitz LA, Collins JJ. Biomechanical gait alterations independent of speed in healthy elderly: evidence for specific limiting impairments. Arch Phys Med Rehabil 199879:317-322. The purpose of this study was to...
By Fabio Comana We all know a well-structured and consistent exercise program combined with a healthful diet can help all of us shed unwanted pounds and achieve our ideal body type. But do we need to push ourselves in the gym each day leaving buckets of sweat on the...
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Are you motivated by someone telling you what to do or are you more motivated to do something when it is your own idea and choice to do it? You probably agreed with being more motivated by your own ideas and decisions. Do...
By Kyle Stull Hamstrings are arguably one of the most talked about muscle groups, as well as the most researched, stretched, and injured. While there is a wealth of information about hamstring injury prevention and treatment, hamstring injuries are still widespread...
By KEN MILLER, MS, NASM MASTER INSTRUCTOR, NASM-CPT, CES, PES, GFS You have to be able to start, stop and control the motion – that’s why deceleration training is a vital component of fitness programming. Creating a performance-based conditioning program can be akin...
By NASM The terrain has changed; leaves have fallen, the weather is colder and for many, snow is covering the ground indicating that winter is really here. For those who enjoy exercising outdoors, your activities may have become somewhat limited with what you can do;...
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS The physiological demands of exercising in the cold are a bit different than that of a more mild climate. The body tries to maintain a temperature of 98.6oF while it’s losing heat and moisture with every breath....
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Exercising in the cold can bring about many unique challenges. Besides overcoming the discomfort of being cold, what are the best strategies to stay safe and prevent some of the potentially life-threatening, or at least...
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS With Some Simple Planning You Can Be Ready for Success! It’s hard to believe that 2018 is quickly coming to a close as we focus on the hustle and bustle of the holiday season, and the eerie quiet that has replaced the...
By Scott Keppel With the holidays here, time is of the essence. Both figuratively and literally. As a husband, father of 3 and business owner I get that finding time to get workouts in can be a challenge. The following workout is one that can be done no matter your...
By KANDI STULL Advertisers market their products to fight that 2:30 crash. Coffee chains promote their afternoon caffeinated happy hours to help get you through the day. Some cultures even have an after-lunch siesta to combat fatigue. What if there was a different way...
By KEN MILLER, MS, NASM MASTER INSTRUCTOR, NASM-CPT, CES, PES, GFS For as many ways as there are to challenge the body in a workout, how many ways do we think about approaching our warm-up routine? How well prepared are our bodies for the stresses of the approaching...
By Mike Bracko The media and some research scientists seem to take perverse pride in talking about the so-called “obesity epidemic” and the percentage of the population who are over-weight, obese, and physically inactive. However, there are researchers who indicate...
By Mike Bracko Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle, responding primarily to light and darkness (National Institute of General Medical Sciences, 2018). They regulate periods of sleepiness and wakefulness through...
By Brierley Horton, MS, RD People choose to “go vegan” for a variety of reasons—perhaps they aspire to be Tom Brady (or at his level of fitness), or land on veganism for ethical concerns around eating animal products, or the environmental impact that animals raised...
By Geoff Lecovin Are you looking for that competitive edge? You might consider ways of stimulating your nervous system. The central governor model is based on the premise that the nervous system strives to maintain homeostasis to minimize mental and physical fatigue...
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS A post-workout glow, a feeling of strength and happiness, those are the things you and your client’s want to take away from the gym. But there may be some not so welcome fungal tagalongs. In recognition of Fungal Disease...
By JOSH GONZALEZ When it comes to worldwide popularity soccer is at the top of the fan and participant lists. Soccer is a sport that requires all the physical attributes; strength, speed, endurance, agility and mental fortitude. Fitness training for soccer requires...
By Wayne David Clark As fitness professionals we sometimes tend to neglect our own bodies in favour of helping others achieve their goals. We become so focussed on the needs of others, that our own needs tend to be placed on the back burner. Having said that a lot...
RICK RICHEY, MS. When I was young and thought about flexibility, it would conjure up images in my mind of Jean-Claude Van Damme doing center splits between two chairs. I was obsessed with that, so I practiced that version of flexibility until I was able to actually do...
By GEOFF LECOVIN Moderately elevating a client’s heart rate during physical activity is a goal of most exercise programs, but what about when a client has AFib? Here’s some information on what you should know. WHAT IS ATRIAL FIBRILLATION OR AFIB? Atrial fibrillation...
By: Brian Sutton, MS, MA, PES, CES, NASM CPT Introduction Over the last 10-plus years, there probably has not been a supplement more popular or one researched more often than creatine monohydrate. Creatine has found its place among bodybuilders, fitness enthusiasts,...
I’m just waiting for the perfect time. By Krista Scott-Dixon any of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — rarely gets us “all”. It...
Is it really worth the trade-off? By Ryan Andrews & Brian St. Pierre Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do...
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS 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...
By Ken Miller MS, NASM MASTER INSTRUCTOR, NASM-CPT, CES, PES, GFS It’s time to take a turn for the better with rotational training plans. These 3 steps will show you how to apply this directional change with all of your clients. Our ability to change direction is one...
By INGRID OWEN As fitness professionals, we know that members join our facilities for various reasons, with the primary reason to improve their fitness and health. Clearly, the simplicity of that motivation does not mean it’s easy to meet or exceed expectations....
BY KYLE STULL Odds are high that you’ll have a training client with an artificial hip at some point in your career. Having a client with hip replacements may seem like a daunting prospect, but in most cases the new hips function just as well as biological hips....
By Frank Lipman, M.D.Pioneer in Functional Medicine Are you interested in optimizing your health? Are you overwhelmed by the amount of information and guidance out there? In his new book, How to Be Well, Dr. Frank Lipman organizes your health into six essential...
By JEROD LANGNESS, NASM-CPT, CES, PES, WLS, MASTER TRAINER As fitness professionals, it is easy to keep our focus on the great things that occur from having a healthy and active lifestyle. We know so much about the benefits of exercise and get excited about helping...
By Kyle Stull Everyone is quick to talk about “tightness.” The calves are tight; the hip flexors are tight; the low-back is tight; the shoulders and the neck are tight. It’s true that many people are tight and restricted, but what about those that have too much...
By Amanda Vogel MA Fitness instructors and trainers are always looking for new exercise ideas to bring to their fitness classes, and there have never been more options at our fingertips, thanks to social media. Picking up new ideas is as easy as tapping the YouTube or...
BY Andrew Mills For many of us, working with individuals with tight/overactive hip flexors is a common occurrence. Learning to properly assess and address overactive hip flexors is a powerful skill in helping today’s client move more efficiently. Spending long hours...
By Fabio Comana High-intensity interval training (HIIT) is all the rage in the fitness world. No doubt you’ve seen various benefits touted just about everywhere, but what is the actual science behind this training design? Would a high-volume interval training (HVIT)...
