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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...
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...
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...
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,...
PRE-WORKOUT FOOD TIPS TO BOOST PERFORMANCE

PRE-WORKOUT FOOD TIPS TO BOOST PERFORMANCE

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...
NO EXCUSES: AVOID THESE DIET PITFALLS IN 2023

NO EXCUSES: AVOID THESE DIET PITFALLS IN 2023

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...
HOW TO MAINTAIN LONG-TERM WEIGHT LOSS

HOW TO MAINTAIN LONG-TERM WEIGHT LOSS

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...
WHAT TO EAT ON REST DAYS TO BEST SUPPORT MUSCLE GROWTH

WHAT TO EAT ON REST DAYS TO BEST SUPPORT MUSCLE GROWTH

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...
EATING HEALTHY DURING THE HOLIDAYS

EATING HEALTHY DURING THE HOLIDAYS

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...
ON THE ROAD: TRAVEL MEAL PLANNING FOR BODYBUILDERS

ON THE ROAD: TRAVEL MEAL PLANNING FOR BODYBUILDERS

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...
SIMPLE STRATEGIES FOR MANAGING SODIUM INTAKE

SIMPLE STRATEGIES FOR MANAGING SODIUM INTAKE

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)....
7 TIPS FOR CUTTING BACK ON SUGAR

7 TIPS FOR CUTTING BACK ON SUGAR

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...
WHY YOU SHOULD EAT MORE OATMEAL: AN INCREDIBLY HEALTHY FOOD

WHY YOU SHOULD EAT MORE OATMEAL: AN INCREDIBLY HEALTHY FOOD

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...
GETTING BODYBUILDING CLIENTS COMPETITION READY

GETTING BODYBUILDING CLIENTS COMPETITION READY

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...
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...
THE CONNECTION BETWEEN DIET AND MENTAL HEALTH

THE CONNECTION BETWEEN DIET AND MENTAL HEALTH

by NICOLE GOLDEN As coaches and fitness enthusiasts, we often think of nutrition as a variable to manipulate to achieve weight loss, strength gain, a specific body composition, or to enhance performance in sports and recreational activities. However, the thought of...
MUSCULAR HYPERTROPHY: BACK TO THE BASICS

MUSCULAR HYPERTROPHY: BACK TO THE BASICS

By ANDRE ADAMS If you’re looking for an exercise program to help you effectively build mass, you may be looking for something to do with hypertrophy training. Similar to classic strength training, the goals of hypertrophy are different. One focuses on building...
HOW MANY CARBS SHOULD YOU EAT A DAY TO LOSE WEIGHT?

HOW MANY CARBS SHOULD YOU EAT A DAY TO LOSE WEIGHT?

By BRAD DIETER Low carbohydrate diets have become a very popular tool for weight loss over the last several decades. While much of the scientific rationale behind why they are utilized for weight loss, such as the carbohydrate-insulin hypothesis, has largely been...
NUTRIENT TIMING: PRE AND POST-WORKOUT QUESTIONS ANSWERED!

NUTRIENT TIMING: PRE AND POST-WORKOUT QUESTIONS ANSWERED!

By LEE MURPHY Diet and exercise are the primary pillars of a healthy lifestyle plan. But can coordinating eating and workout schedules improve our fitness results? And if so, how should our eating patterns differ before, during, and after activities? Melding a...
HOW TO COUNT MACROS THE EASY WAY TO REACH YOUR NUTRITION GOALS

HOW TO COUNT MACROS THE EASY WAY TO REACH YOUR NUTRITION GOALS

By JACQUELINE KAMINSKI If you’re an avid gym user, friends with a bodybuilder, or sat in on a novice nutrition course I’m sure you’ve heard of the term “macros” or “counting macros.” But what is the significance? Do you need to count macros to be healthy? Have no...
Leangains: The Best Intermittent Fasting For Gaining Muscle?

Leangains: The Best Intermittent Fasting For Gaining Muscle?

Written by Nick English Labelled as “The Birthplace of Intermittent Fasting,” we know that such titles are often exaggerated on the internet, but Lean gains have a claim to the throne. This is where the popular 16/8 fasting method started for strength athletes....
WHAT TO EAT BEFORE A WORKOUT: PREWORKOUT NUTRITION TIPS

WHAT TO EAT BEFORE A WORKOUT: PREWORKOUT NUTRITION TIPS

By JACQUELINE KAMINSKI When you’re on the way to the gym, what’s the best snack to grab? A granola bar? An apple? What about a sandwich? So many possibilities to choose from, but what’s the best option? Well, much of that will largely depend on the...
UNDERSTANDING SET POINT THEORY IN A NUTRITION AND WEIGHT LOSS CONTEXT

UNDERSTANDING SET POINT THEORY IN A NUTRITION AND WEIGHT LOSS CONTEXT

By Brad Dieter There is a phenomenon most of us experience in life. We maintain very similar body weight and body shape for years on end and then suddenly it feels like our body’s changed overnight and then we have a new body that we were not expecting. Then we find...
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...
ALCOHOL AND MUSCLE GROWTH: HOW IT AFFECTS MUSCULAR DEVELOPMENT

ALCOHOL AND MUSCLE GROWTH: HOW IT AFFECTS MUSCULAR DEVELOPMENT

By JACQUELINE KAMINSKI As you prepare yourself a nice dinner, you may think to pair the meal with a nice wine. Or perhaps the weekend rolls around and you plan social outings with friends or relatives, in which you think to indulge in a few drinks. However, if...
A GUIDE TO MICRONUTRIENTS: EXAMPLES, RECOMMENDATIONS, AND SOURCES

A GUIDE TO MICRONUTRIENTS: EXAMPLES, RECOMMENDATIONS, AND SOURCES

By KAT BAREFIELD MS, RDN, NASM-CPT, CES, PES, ACSM-HFS In this post, we’re going to explore the health effects of getting insufficient micronutrients (vitamins and minerals). This article will also cover: The critical functions of various micronutrients The most...
WHAT IS A KETOGENIC DIET AND HOW DO YOU FOLLOW IT?

WHAT IS A KETOGENIC DIET AND HOW DO YOU FOLLOW IT?

By Brad Dieter Over the last several decades, we have seen a rise in the popularity of low-carbohydrate diets. These diets have ranged from just low-carb diets to ketogenic diets to even zero carb diets (e.g., The Carnivore Diet). These dietary approaches have become...
DO YOU NEED TO TAKE PROTEIN POWDER IF YOU ARE SERIOUS ABOUT FITNESS?

DO YOU NEED TO TAKE PROTEIN POWDER IF YOU ARE SERIOUS ABOUT FITNESS?

By JACQUELINE KAMINSKI Protein, Protein, Protein. By this point, most of us are aware of protein’s muscle-enhancing benefits — especially regarding exercise. But does attaining the highest levels of fitness require the addition of protein powders to your diet?...
FOOD FIGHT: NUTRITION FOR PROFESSIONAL FIGHTERS

FOOD FIGHT: NUTRITION FOR PROFESSIONAL FIGHTERS

By JACQUELINE KAMINSKI First things first: food gives you energy. Without energy, you can’t perform. As in any sport, food powers your workouts and helps you recover afterwards. Without proper nourishment, you will fail to improve any aspect of your training...
SWEET POTATO NUTRITION FACTS: GLYCEMIC INDEX, CALORIES, AND MORE

SWEET POTATO NUTRITION FACTS: GLYCEMIC INDEX, CALORIES, AND MORE

By Stacey Penney The mere mention of sweet potatoes brings memories of a Thanksgiving table to mind. These nutritional tuberous all-stars have found their way onto everyday menus and, in some cases, have even bumped the traditional white potato out of our kitchens....
10 FOODS THAT ARE HIGH IN HEALTHY FATS

10 FOODS THAT ARE HIGH IN HEALTHY FATS

By JACQUELINE KAMINSKI As times change, so do new ways of thinking. With that, many new philosophies surrounding food and diet culture emerge. One of those beliefs use to be that a high-fat diet was the cause of many diet-related diseases such as heart disease....
10 NUTRITION MYTHS YOU WOULD DO BEST TO IGNORE

10 NUTRITION MYTHS YOU WOULD DO BEST TO IGNORE

By JACQUELINE KAMINSKI It’s easy to become a victim to misinformation on the internet when thousands of hits populate every time you type a question into google. Unfortunately, when it comes to nutrition everyone thinks they are an expert — especially if they...
THE BEST PROTEIN SOURCES FOR VEGANS AND VEGETARIANS

THE BEST PROTEIN SOURCES FOR VEGANS AND VEGETARIANS

By Allison Brager Veganism has been a tremendously growing movement in recent years. Best-selling books & plant-based protein start-up companies, products, and nutrition courses have fueled its growth. Every kind of nutritional plan has its benefits and costs....
HOW TO CUT WEIGHT EFFECTIVELY: 8 TIPS FOR SHORT-TERM WEIGHT LOSS

HOW TO CUT WEIGHT EFFECTIVELY: 8 TIPS FOR SHORT-TERM WEIGHT LOSS

By KINSEY MAHAFFEY Cutting weight may not be the answer for long-term weight loss goals, but if you’re looking to lose body fat and increase muscle mass for an event that’s 2-4 months away, then doing a cut might be a strategy for you to consider. WHAT IS CUTTING...
15 FOODS HIGH IN IRON: GET YOUR DAILY VALUES EFFICIENTLY

15 FOODS HIGH IN IRON: GET YOUR DAILY VALUES EFFICIENTLY

by JACQUELINE KAMINSKI Iron is a mineral you often hear nutrition coaches and sports nutrition coaches advocate to get more of to avoid the risk of deficiency. But why? Why is this mineral so important and why should you make sure you’re getting adequate amounts in...
AVOCADO NUTRITION FACTS & BENEFITS: 5 REASONS TO EAT THE FRUIT!

AVOCADO NUTRITION FACTS & BENEFITS: 5 REASONS TO EAT THE FRUIT!

BY dr ALLISON BRAGER Avocados are not just for Millennials. Avocados, much like coffee, are one of the most exported goods across Central America, and there’s a reason for it. Avocados are a healthy source of fats and essential nutrients sufficient and necessary...
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...
COMPREHENSIVE GUIDE TO DIETING FOR VEGAN AND VEGETARIAN ATHLETES

COMPREHENSIVE GUIDE TO DIETING FOR VEGAN AND VEGETARIAN ATHLETES

By Kinsey Mahaffey An athlete can eat a vegan or vegetarian diet without sacrificing their performance or body composition, but it takes planning and intentional food choices to be successful. This article will help to serve as a nutrition guide for plant-based...
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....
HOW MANY CARBS SHOULD YOU EAT A DAY TO LOSE WEIGHT?:

HOW MANY CARBS SHOULD YOU EAT A DAY TO LOSE WEIGHT?:

By Brad Dieter Low carbohydrate diets have become a very popular tool for weight loss over the last several decades. While much of the scientific rationale behind why they are utilized for weight loss, such as the carbohydrate-insulin hypothesis, have largely been...
LOW & HIGH GLYCEMIC FOODS: GLYCEMIC INDEX AND LOAD EXPLAINED:

LOW & HIGH GLYCEMIC FOODS: GLYCEMIC INDEX AND LOAD EXPLAINED:

By Brad Dieter The glycemic index is one of the most popular tools used in nutrition, especially in weight loss, glycemic control, and sports Nutrition. When you Google the term “Glycemic Index,” you will return almost 26 million hits, meaning this is one of the most...
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...
THE 6 BEST SNACKS TO EAT BEFORE AND AFTER A WORKOUT:

THE 6 BEST SNACKS TO EAT BEFORE AND AFTER A WORKOUT:

By Bojana Galic Competitive athletes know every slight edge over a rival can make a big difference on the field, court, or track. That edge makes it worth the extra time running through drills, strength training, or zeroing in on nutrition. But understanding sports...
DO COLLAGEN SUPPLEMENTS WORK? HERE’S WHAT THE SCIENCE SAYS:

DO COLLAGEN SUPPLEMENTS WORK? HERE’S WHAT THE SCIENCE SAYS:

By Brad Dieter Collagen supplements have become a significant contender in the protein supplement market and are quickly rising to the top of the list regarding what supplements people are buying. Despite the rise in popularity, there are many questions around...
HOW TO BE HEALTHY WITHOUT RESTRICTING FOODS: 8 TIPS FOR SUCCESS:

HOW TO BE HEALTHY WITHOUT RESTRICTING FOODS: 8 TIPS FOR SUCCESS:

By Dana Bender I have often heard clients, fitness center members, and friends share their weight loss journey through improved nutritional habits over my fifteen years as a fitness and behavioral change professional. Most of these examples and stories are positive...
HOW TO MEAL PREP FOR WEIGHT LOSS:

HOW TO MEAL PREP FOR WEIGHT LOSS:

By JACQUELINE KAMINSKI When it comes to embarking on a weight loss journey, or even if you’re looking to make some minor changes in your diet and create more stability and consistency, planning ahead is always going to be helpful! Remember, what will work best for you...
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...
HELPING A CLIENT SET REALISTIC WEIGHT LOSS GOALS:

HELPING A CLIENT SET REALISTIC WEIGHT LOSS GOALS:

By KINSEY MAHAFFEY Most clients have a goal in mind when they start working with a personal trainer. As trainers, our main objective is to help our clients reach their goals safely and efficiently. We’ll do everything we can to help our clients, but what if...
7 QUESTIONS ALL NUTRITION COACHES NEED TO KNOW HOW TO ANSWER

7 QUESTIONS ALL NUTRITION COACHES NEED TO KNOW HOW TO ANSWER

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...
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....
Does intermittent fasting work for women?

Does intermittent fasting work for women?

By Helen Kollias, PhD Intermittent fasting works really well… for certain people… in certain situations. Some might even say it’s “life-changing.” But others? Not so much. And this seems especially true for women. Take my parents. For as long as I can remember, my...
WHAT IS A KETOGENIC DIET AND HOW DO YOU FOLLOW IT?

WHAT IS A KETOGENIC DIET AND HOW DO YOU FOLLOW IT?

By BRAD DIETER Over the last several decades, we have seen a rise in the popularity of low-carbohydrate diets. These diets have ranged from just low-carb diets to ketogenic diets to even zero carb diets (e.g., The Carnivore Diet). These dietary approaches have become...
APPROACHING THANKSGIVING WITH A HEALTHY MINDSET

APPROACHING THANKSGIVING WITH A HEALTHY MINDSET

By ABBEY GRIFFITH As an eating disorder survivor, the holiday season can be scary. In early recovery days, my mental approach to the holidays looked something like this: First, it was Thanksgiving, a whole holiday about food, listening to people talk about their diet...
DEMYSTIFYING THE DASH DIET: HOW TO USE IT TO LOWER BLOOD PRESSURE

DEMYSTIFYING THE DASH DIET: HOW TO USE IT TO LOWER BLOOD PRESSURE

By Brad Dieter Cardiovascular disease remains the leading cause of death worldwide, with more than half of all deaths each year being attributed to cardiovascular disease (1). Many factors contribute to cardiovascular disease, such as obesity, diabetes, high...
STAYING IN SCOPE WITH NUTRITION

STAYING IN SCOPE WITH NUTRITION

By CHRISTOPHER MOHR, PHD, RD How often do you hear questions like: “How much protein should I have?” “What do you think about intermittent fasting?” “Should I follow the [insert name of current popular diet] to lose weight?” It’s not surprising. Nutrition and fitness...
RECIPES FOR GAINING MUSCLE (ARE YOU EATING THESE FOODS?)

RECIPES FOR GAINING MUSCLE (ARE YOU EATING THESE FOODS?)

By Brad Dieter Gaining muscle is not quite as easy as going to the gym and lifting weights. That is just one part of the equation. In reality, gaining muscle requires two main things: a stimulus for growth and the energy to grow tissue. Outside of significant hormonal...
MICRONUTRIENTS – HOW CHRONIC SHORTAGES LEAD TO HEALTH PROBLEMS

MICRONUTRIENTS – HOW CHRONIC SHORTAGES LEAD TO HEALTH PROBLEMS

By KAT BAREFIELD MS, RDN, NASM-CPT, CES, PES, ACSM-HFS In this post, we’re going to explore the health effects of getting insufficient micronutrients (vitamins and minerals). This article will also cover: The critical functions of various micronutrients The most...
WHAT IS A NUTRITION COACH AND WHY ARE THEY IMPORTANT?

WHAT IS A NUTRITION COACH AND WHY ARE THEY IMPORTANT?

By ANDREA CIRIGNANO Maria wants to lose weight. The 46-year-old mother of two never lost the “baby weight” she gained after having her second child 5 years ago, and the extra 40 pounds is compounding other challenges in her life. She’s overworked, tired and stressed,...
AN INTRODUCTION TO 4 POPULAR DIETS (BLOG + INFOGRAPHICS)

AN INTRODUCTION TO 4 POPULAR DIETS (BLOG + INFOGRAPHICS)

By NASM As featured in our nutrition course – Navigating Diets – which is a detailed sampling of the overall CNC curriculum. To truly grasp the complexities of nutrition means learning what separates – and connects – the most common diets. This...
HOW TO COACH ADOLESCENTS ON NUTRITION DECISIONS

HOW TO COACH ADOLESCENTS ON NUTRITION DECISIONS

By SARAH SNYDER Youth exercise professionals are in a powerful position to positively influence eating behaviors. This is when independence begins to be established with regard to food and beverage choices and meal preparation. Coaches and trainers – even Youth...
THE PALEO DIET FOR STRENGTH/POWER ATHLETES

THE PALEO DIET FOR STRENGTH/POWER ATHLETES

By NASM The Paleolithic or “Paleo” diet derives from the superior cardiometabolic health and physical fitness of indigenous hunter-gatherer populations (Hills Jr & Erpenbeck, 2018). The Paleo diet is promoted across the world as a way of improving health of human...
5 NUTRITIOUS MEALS FOR HEALTHY COOKING AT HOME:

5 NUTRITIOUS MEALS FOR HEALTHY COOKING AT HOME:

By NASM Even though your at-home life might seem a little bland right now, you can still count on some healthy, flavourful meals to provide a little spice. For a snack – Get a great protein shake recommendation. For breakfast – Learn how to make delicious...
NUTRITION AND BEHAVIOUR CHANGE: STRATEGIES FOR HELPING CLIENTS:

NUTRITION AND BEHAVIOUR CHANGE: STRATEGIES FOR HELPING CLIENTS:

By CHRISTOPHER & KARA MOHR It has often been said that nutrition is 90% of the game and training just 10%.  The truth is, nutritionand training are equally important for various reasons, and it’s not just a 50/50 game because there are many other equally...
WHAT TO LOOK FOR IN A MULTIVITAMIN:

WHAT TO LOOK FOR IN A MULTIVITAMIN:

By NASM As discussed in our nutritional supplement course – Making Sense of Supplements – sometimes navigating the vitamin aisle can be a little tricky. Even for the most seasoned of certified nutrition coaches, the endless barrage of advertisements and...
DO CARBOHYDRATES CONTROL BODY FAT?:

DO CARBOHYDRATES CONTROL BODY FAT?:

By Brad Dieter There has been a rise in the popularity of low-carbohydrate diets over the last decade, and they became one of the most popular diets of the previous five years. The increase in popularity was due to the idea that carbohydrates control your body fat,...
RED WINE: IS GOOD FOR YOUR HEART:

RED WINE: IS GOOD FOR YOUR HEART:

By Brian Sutton Is red wine healthy for our bodies? Many speculate red wine can help prevent heart disease and other chronic diseases; is this true? Let’s take a closer look at the science. RED WINE BASICS Many health experts believe red wine in moderation can promote...
HEART HEALTHY DIETS:

HEART HEALTHY DIETS:

By Brad Dieter The leading cause of death in the United States, and the rest of the world, is heart disease. While there is some genetic risk for developing heart disease, much of the risk is due to lifestyle, which means you can actively manage a lot of your risk for...
WEIGHT LOSS PLATEAUS & STRATEGIES TO OVERCOME THEM:

WEIGHT LOSS PLATEAUS & STRATEGIES TO OVERCOME THEM:

By Kat Barfield I recently visited my optometrist for an annual exam. He has a pleasant bedside manner and happens to be among the 40% of the U.S. adult population who are obese. As I stepped into his office, I noticed he looked different but couldn’t quite pinpoint...
THE SWEET TALK ON STEBIA: WHAT YOU SHOULD KNOW:

THE SWEET TALK ON STEBIA: WHAT YOU SHOULD KNOW:

By Scott Josephson American consumers today have a multitude of options when it comes to choosing low- or no-calorie sweeteners to cut down on sugar and carbs. For those who favor natural products over artificial ones, honey and agave are far from the only options on...
A MATTER OF TASTE, WHY SOME PEOPLE EAT MORE:

A MATTER OF TASTE, WHY SOME PEOPLE EAT MORE:

By Alexandra Williams Differences in taste perception may explain, in part, why people diagnosed with obesity tend to eat more than their counterparts with a lower body mass index, according to researchers at the University of Iowa. Recently, a team at UI conducted a...
HOW TO MAKE HABITS WORK FOR YOUR GOOD INTENTIONS:

HOW TO MAKE HABITS WORK FOR YOUR GOOD INTENTIONS:

By Justin Kompf Imagine that you had to think about which hand to pick a phone up with every time it rang, if you had to consciously deliberate on whether or not to brush your teeth in the morning, or put your seatbelt on when you got in the car, or to go when the...
A HEALTHY APPROACH TO EATING DURING THE HOLIDAY SEASON:

A HEALTHY APPROACH TO EATING DURING THE HOLIDAY SEASON:

By Brad Dieter The holiday season can be a stressful time to adhere to a regular diet schedule. There are holiday parties, travel, an abundance of holiday goodies lying around the house, and there is more time spent indoors and less time exercising. HOLIDAY WEIGHT...
BEING SENSIBLE IS KEY TO NUTRITION RELATED NEW YEAR’S RESOLUTIONS:

BEING SENSIBLE IS KEY TO NUTRITION RELATED NEW YEAR’S RESOLUTIONS:

By Brad Dieter For many people, clients and coaches alike, the start of a new year means a fresh outlook and often, resolutions to change or improve certain areas of your life. Sadly, many New Year’s resolutions don’t end up being overly successful. Depending on the...
5 THINGS YOU NEED TO KNOW ABOUT YOUR METABOLISM:

5 THINGS YOU NEED TO KNOW ABOUT YOUR METABOLISM:

By Brad Dieter We often hear people say, “I have a slow metabolism” or “they just have a fast metabolism,” and we all nod our head in agreement. But do we understand what that means? What is your metabolism? Can it be fast or slow? Does having a slow metabolism make...
CAN VITAMIN E AND EXERCISE HELP KIDS LEARN?:

CAN VITAMIN E AND EXERCISE HELP KIDS LEARN?:

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...
HUNGER NIXING TRICK: REPLACE REFINED CARBS WITH AVOCADO:

HUNGER NIXING TRICK: REPLACE REFINED CARBS WITH AVOCADO:

By Alexandra Williams Avocados may be one solution to manage hunger and aid in metabolic control, according to findings from the Center for Nutrition at Illinois Institute of Technology. In a crossover clinical trial with 31 adults classified as overweight/obese,...
5 SECRETS ABOUT HIGH-FAT DIETS:

5 SECRETS ABOUT HIGH-FAT DIETS:

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...
WHAT PERSONAL TRAINERS WISH CLIENTS KNEW ABOUT NUTRITION:

WHAT PERSONAL TRAINERS WISH CLIENTS KNEW ABOUT NUTRITION:

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...
IS FRUCTOSE ACTUALLY BAD FOR YOU? 5 TRUTHS YOU NEED TO KNOW:

IS FRUCTOSE ACTUALLY BAD FOR YOU? 5 TRUTHS YOU NEED TO KNOW:

By Brad Dieter Over the last 10-15 years, there has been a lot of discussion about the role that fructose plays in many of our chronic health issues, including obesity, diabetes, non-alcoholic fatty liver disease, and many others. However, most of these discussions...
FALL FOR FISH: EAT TO BEAT AUTUMN ASTHMA:

FALL FOR FISH: EAT TO BEAT AUTUMN ASTHMA:

By Alexandra Williams As a fitness professional, you’re likely familiar with exercise-induced asthma (EIA) or exercise-induced bronchoconstriction (EIB), which can cause symptoms like wheezing, coughing, shortness of breath or a tightness in the chest—particularly in...