PREVENTING STRESS-RELATED WEIGHT GAIN: 4 STRATEGIES YOU SHOULD TRY!
By Nicole Golden Many adults, especially those between the ages of 20 and 50, report high levels of psychological stress. Many of us are constantly over-scheduled, over-committed, overworked, and fail to spend adequate time on self-care. Stone et al. (2017) found...
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...
BREAKING DOWN CHRONOTYPES AND THEIR BENEFITS TO UNDERSTAND SLEEP TYPES
By Dr Alison Brager Remember those days of staying up well past midnight in college? Weekend or weekdays, hanging with friends or no friends, we all may think in our thirties and forties, how did we do that? The answer lies in tiny molecular clocks present in every...
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...
THE 7 BEST EXERCISES TO ALLEVIATE LOWER BACK PAIN
By KINSEY MAHAFFEY If you’ve ever suffered from lower back pain, you know that it can be, well, a pain! The U.S. Department of Health and Human Services conducted a National Health Interview survey of 31,997 adults in 2019. Their reports showed that 39% of respondents...
HOW TO LOWER CORTISOL: 8 STEPS FOR REGULATING CORTISOL
By Nicole Golden Metabolic syndrome, hair loss, insomnia, frequent colds and flu, missed menstrual periods, ulcers, and orthopaedic pain are just some of the health problems blamed on excessive stress. Yet, stress is an elusive term. Is it a mental sequela related to...
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
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
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
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?
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...
WHY BECOME A SENIOR FITNESS TRAINER? CAREER OUTLOOK, SALARY, AND MORE
By Nicole Golden “The gym is mostly for grandma; she belongs there more than the rest of us do. We are doing this for recreation, she is doing this to sustain her independent way of life.” (Isratel, 2021) Regular exercise and strength training is critical...
REASONS WHY YOU SHOULD BECOME A WELLNESS COACH
By Nicole Golden It is somewhat shocking to look at statistics on death and chronic illnesses in the United States only to realize that many of these diseases are entirely preventable by lifestyle choices. Metabolic disorders (i.e., dyslipidemia and type 2 diabetes),...
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?...
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...
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...
CORE EXERCISES FOR SENIORS: WHY TRAINING THE CORE IS ESSENTIAL FOR OLDER POPULATIONS
Core stability and strength, while an important component of any person’s fitness profile, is critical for the health and well-being of older adults. Conditions such as balance and coordination deficits, back pain, poor muscle endurance overall can be...
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....
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...
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
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
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
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
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...
NASM GUIDE TO PUSHUPS (PART 5): BUILDING MAXIMAL STRENGTH AND POWER WITH PUSHUPS
KINSEY MAHAFFEY Welcome to part 5 of our push-ups series! If you’ve been following along, then you’ve already read about the importance of form and how to perform a push-up, ways to program and progress the push-up in Phases 1-3 of the OPT Model, and the importance of...
THE BENEFITS OF STRETCHING: LEARN THE ADVANTAGES OF FLEXIBILITY
By JACQUELINE KAMINSKI “Make sure you stretch!” – Something we often hear before or after we participate in any sort of exercise. But is stretching that good for you? What exactly are the benefits of having a regular stretching routine? Let’s explore the...
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
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...
How to sleep better—when nothing helps you sleep better.
Three strategies you probably haven’t tried. By Krista Scott-Dixon, Ph.D., Alex Picot-Annand, PN2, Holistic Nutritionist SHARE Reviewed by Jennifer Martin, PhD It’s 3:17 am, and you’re awake. Your bedroom is a cool 65° F, and inky black thanks to your blackout...
12 FOODS THAT ARE HIGH IN FIBER: GETTING YOUR DAILY REQUIREMENTS THE EASY WAY
By KINSEY MAHAFFEY You have likely seen food labels that say, “High in fiber!” These types of advertisements seem to suggest that something high in fiber must be healthy, but why? Does fiber matter? Am I getting enough of it in my diet? What types of foods have fiber?...
GOING BANANAS: THE BENEFITS & NUTRITION FACTS OF THE POTASSIUM-RICH FRUIT
By Dr Alison Brager Six years ago, I had an incredible experience. I had the opportunity to visit one of the largest banana plantations in the world: The Dole Plantation in Costa Rica. I visited during the peak heat of the summer.It was in this moment while profusely...
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...
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:
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....
VITAMINS AND SUPPLEMENTS FOR ATHLETES: PROVIDING AN ATHLETIC EDGE:
By Brad Dieter Supplements have been at the heart of athletes for millennia. There are reports of athletes consuming non-traditional food items before the competition to improve performance as far back as the original Olympic Games. Over the millennia, the science...
6 TIPS TO KEEP HEALTH AND FITNESS GOALS AT THE TOP OF MIND WHEN RETURNING BACK TO WORK:
By Dana Bender Many organizations have started asking their employees to return to work onsite after they had been working remotely during the last year and a half due to the pandemic. While very few companies have transitioned to a full-remote work model, most of the...
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...
STRETCHES FOR BEGINNERS: 10 OF THE BEST MOVEMENTS FOR THOSE JUST STARTING:
By KINSEY MAHAFFEY A regular stretch routine will help you increase your flexibility, move better overall, and it’s also a great way to de-stress. As a beginner, it’s great to start with basic stretches that don’t require any crazy contortions or weird positions to...
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...
CREATINE EXPLAINED: WHY YOU SHOULD USE IT FOR MUSCLE GROWTH AND MORE:
By Neal Spruce Creatine monohydrate is currently the most effective performance enhancement supplement for persons seeking to improve their high-intensity exercise capacity (i.e., acute performance enhancement including the quality of each training session and...
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...
THE PHARMACOLOGY’S OF EXERCISE: YES, EXERCISE IS MEDICINE!:
By NICHOLAS A. DINUBILE It’s been said, that if all the benefits of exercise could be placed in a single pill, it would be the most widely prescribed medication in the world. Scientific evidence continues to mount supporting the numerous medicinal benefits of...
HOW TO TRAIN CLIENTS AFTER COVID-19: TIPS FOR THE FITNESS PROFESSIONAL:
DR. SCOTT CHEATHAM Your client has just recovered from COVID-19 and is cleared by the medical professional to return to exercise. The client contacts you to schedule a training session. After scheduling the client, you begin to think of the comprehensive nature of...
10 Tips for Managing Stress in Difficult Seasons
By Julie King 10 Tips for Managing Stress in Difficult Seasons If there was ever a question about whether a universal difficult season existed, 2020 has proven that it does. Given the significant challenges of COVID-19 and the fallout that seems to have affected...
WORKOUTS FOR KID ATHLETES: STRENGTH TRAINING EXERCISES AND CONDITIONING:
By Kevin Williamson There has been an increasing shift from unstructured play to more specialized forms of training for kid athletes. Whether they should participate in strength training, what age they should begin, and what the best training methods are has been an...
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...
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:
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:
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...
INTERMITTENT FASTING FOR WEIGHT LOSS:
By JACQUELINE KAMINSKI Intermittent Fasting… something that everyone wants to try when it comes to losing weight. But does it work? Are there any real health benefits to doing it? If so, what’s the best way to navigate it? WHAT IS INTERMITTENT FASTING? First, what is...
SQUATS FOR PREGNANT WOMEN: PRENATAL FITNESS TIPS:
By Nicole Golden Exercise during pregnancy can be quite beneficial though there are many myths and concerns surrounding safe exercise practices during this time. A well-planned training program can provide benefits such as reduction in the risk of gestational...
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,...
6 SIMPLE TIPS TO STAVE OFF ARTHRITIS SYMPTOMS!:
By Christine M Conti Offer up these simple tips to aid arthritic clients reduce flare-ups, decrease symptoms, and experience more pain-free days!In 2020, COVID-19 changed the world. Businesses closed, social gatherings ceased, isolation grew, and the fear of catching...
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...
LEARNING TO ACCEPT AND LET GO:
By Dana Bender Feelings of stress can manifest in different ways for different people. In some cases, internal tension emerges because situations in our lives do not match our internal expectations, or because things do not go as per our plan. Over the years, I have...
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...
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...
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 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:
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:
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...
RESEARCH REVIEW: ADEQUATE DIETARY PROTEIN HAS ASSOCIATED BENEFITS FOR POSTMENOPAUSAL WOMEN (60-90 YEARS):
By NICOLE GOLDEN Ideal protein (PRO) intake is a topic of much debate in the fitness community as the benefits and recommended intakes can vary greatly depending on the source. Likewise, PRO needs can be considerably different depending on an individual’s baseline...
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...
NUTRITION FOR MUSCLE REPAIR AND RECOVERY: HOW TO REFUEL THE RIGHT WAY:
By Geoff Lecovin Recovery is the return to a normal state of health, mind, or strength. Optimal recovery is best attained through an integrative approach, focusing on nutrition, sleep, and stress management. You can find more information on nutrition as it relates to...
IS A CALORIE SURPLUS NECESSARY TO INCREASE SKELETAL MUSCLE MASS IN RESISTANCE TRAINED FEMALE ATHLETES?:
By Nicole Golden Influenced by popular media and body image expectations; female strength athletes often engage in nutrition practices that may be counterproductive to a goal of skeletal muscle growth (hypertrophy). Many female strength athletes will pursue a goal of...
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...
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...
5 WAYS TO ENHANCE YOUR HEALTHSPAN
By Sam Arnold Throughout the pandemic, you have likely spent more time at home by yourself than you ever expected or wanted to. You almost certainly have needed a lift at one time or another. Given all the discussion of precautions, illness, and death, you may have...
A LOOK AT MINDFUL MOVEMENT
With Rick Richey Rick Richey sits down with mindfulness expert Dr. Mallory Fox. She is a CPT, CES, CNC, PES, and WFS, and she really knows her stuff! This episode centers on movement – and, more specifically, mindful movement. But how are the two interlinked?...
A 9-EXERCISE BODY-WEIGHT WORKOUT
By Crystal Reeves Body-weight workouts are getting big buzz right now as people discover that the only equipment you really need to get fit is with you all the time. Want to give your clients a taste of a body-weight workout that incorporates core, balance, and...
EXPLORING EXCESS POST-EXERCISE OXYGEN CONSUMPTION (EPOC): ‘BURN BABY BURN!’
BY GEOFF LECOVIN EPOC is the acronym for Excess Post-exercise Oxygen Consumption. Many refer to it as the “afterburn.” To better understand how EPOC works, let’s review the basics of energy systems. Note: If you wanting to eventually transition into...
OVERTRAINING: WHAT IT IS AND HOW TO IDENTIFY IT
By LAURA QUAGLIO Are you giving workouts your all but getting less in return—or even backsliding? Does it seem like you’re always battling bronchitis, tendonitis, or another “itis”? Or maybe your usual over-the-top enthusiasm for workouts has faded to “barely there.”...
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,...
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...
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...
5 TIPS FOR SETTING REALISTIC NEW YEAR’S RESOLUTIONS DESPITE THE PANDEMIC
By Dana Bender As we consider setting personal resolutions for 2021, it is crucial to recognize that the goal-setting process and the behaviors are chosen to achieve those goals might look different this year due to the pandemic. Typical fitness-related New...
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...
A FIT RESPONSE: LESSONS LEARNED FROM THE GYM SHUTDOWN OF 2020
By PAMELA LIGHT, MA Personal trainers are no strangers to battling unseen barriers to fitness. For decades, we have helped our clients overcome scheduling issues, flagging motivation, less-than-supportive spouses, preexisting health conditions and more. But the words...
4 NEGATIVE SIDE EFFECTS OF INADEQUATE SLEEP AND HOW TO SLEEP PROPERLY
By PETE MCCALL No one is born knowing how to exercise. It is a subject that must be studied and understood correctly to do it properly. Earning the Certified Personal Trainer credential from the National Academy of Sports Medicine (NASM) means that you can design...
ACTIVE RECOVERY: REST DAYS, WORKOUTS, AND EXERCISES EXAMPLES
By KINSEY MAHAFFEY Recovery is important for getting the most out of your fitness programming and an essential component of a personal training education. I spend a decent amount of time talking with my clients about proper recovery techniques to avoid burnout and...
8 TIPS FOR TRANSITIONING BACK TO AT-HOME WORKOUTS DURING THE PANDEMIC
By DANA BENDER With covid-19 numbers rising exponentially across the country, many avid fitness center enthusiasts might be concerned that their local fitness center will close again due to safety precautions and local regulatory guidelines. These individuals might...
MOVING FORWARD: A FITNESS PIONEER’S PANDEMIC-INSPIRED BEST PRACTICES
By LAURA QUAGLIO “My whole schtick when I opened in 2013 was to provide the fitness industry’s first one-on-one personal training that’s done in a group setting,” says Donny Day, NASM-CPT, owner of Peak Zone Fitness in Lake Highlands, Texas. Pre-pandemic, his workout...
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...
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...
RESEARCH REVIEW: HIGH GENETIC RISK INDIVIDUALS BENEFIT LESS FROM RESISTANCE EXERCISE INTERVENTION
By Nicole Golden Genetic factors play a role in response to exercise and body composition, as in most physiologic functions in the body. High levels of physical activity have been known to provide benefits beyond just weight loss, such as decreased disease risk,...
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...
A NEAT APPROACH TO WEIGHT LOSS
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...
EXERCISE PROGRAMMING FOR KNEE REPLACEMENTS
By Andrew mills In a previous article, Prehabilitation Through Corrective Exercise: A Guide for Trainers, we explored how Certified Personal Trainers (CPTs) could help prepare individuals for a procedure like total knee replacement surgery. This article will focus on...