THE BEST FITNESS TOOLS & APPAREL TO LEVEL UP YOUR FITNESS
By JACQUELINE KAMINSKI Over the years we’ve seen our technology get more advanced in just about everything. Our phones, TVs, watches, and tablets have all become “smarter.” Even our fitness equipment is getting “smart” features. Yes, we’ve seen it in bikes, rowers,...
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?
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...
RECOVERY-BASED PRODUCTS FOR INJURY PREVENTION
By NICOLE GOLDEN Muscle damage and delayed onset muscle soreness can hamper performance in sports and training. Speeding up the rate of recovery can mean better performance and bigger gains in the long term. Good nutrition, rest, and optimal hydration are the staples...
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...
TOUGHEN UP: BUILDING MENTAL STRENGTH FROM THE INSIDE OUT
By DARLENE MARSHALL Are you mentally tough? When life presents its inevitable challenges do you rise, seeing them as an opportunity to grow? Or do you find yourself ducking under the covers?One pandemic buzzword has been “resilience”, the ability to experience a...
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
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...
MUSCLE SORENESS DOMS: HOW TO PREVENT TREAT SORE MUSCLES
BY JACQUELINE KAMINSKI If you’ve ever done any type of strenuous exercise, I’m sure you have felt the effects of it the next day. Can’t move. Stiff. Aching… what most of us allude to as muscle soreness. Anyone who’s never experienced muscle soreness is most definitely...
WHAT TO LOOK FOR IN AN EMPLOYEE WELLNESS PROGRAM
By DARLENE MARSHALL When you think about employer-provided wellness programs what comes to mind? Many people think of tech companies in the 2010s with meditation rooms, napping pods, flexible workspaces, and kitchenettes full of snacks. Since then, meaningful wellness...
4 REASONS WHY POSTBIOTICS ARE BENEFICIAL FOR YOUR GUT HEALTH
By JACQUELINE KAMINSKI Let’s talk about gut health! You might be thinking that this blog is going to provide tips on increasing fibre in your diet or cover the “all you need to know” about probiotics and pre-biotics, right? Well, turns out there is a new beneficial...
WALL SITS: HELPFUL TIPS AND BENEFITS
By When I was a student-athlete, wall sits were frequently used as a “character-building” exercise for the whole team. Character-building exercises were typically exercises that required perseverance and grit to push through to the end, thus building our character. As...
THE BENEFITS OF FLEXIBILITY: WHY YOU SHOULD STRETCH MORE!
By NICOLE GOLDEN Flexibility refers to the range of motion of the muscles and connective tissues at a joint (Page, 2012). Flexibility can differ from joint to joint and often decreases with advancing age. Many of us (and our clients) think the purpose of training is...
IT’S ALWAYS SUNNY-ISH: A DEEP DIVE INTO TOXIC POSITIVITY
By DARLENE MARSHALL There is a wide array of human emotions and experiences. Each of us inevitably feels a mixture of pleasant, challenging, positive, and difficult emotions, and feeling the range of reactions is natural and healthy. When life gets challenging of...
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...
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!
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...
NORMAL WEIGHT OBESITY: HOW TO MANAGE A ‘SKINNY FAT’ BODY COMPOSITION
By NICOLE GOLDEN Many of us (and our clients) have a fixation on the weight scale. We judge our fitness, progress, and unfortunately, at times, self-worth, based on that number that appears on the scale when we step on it first thing in the morning. While the bathroom...
HOW EFFECTIVE ARE RESISTANCE BAND WORKOUTS?
By JACQUELINE KAMINSKI If you’re motivated to get your daily workout in but can’t always make it to the gym, you’ll likely get moving outside, do some bodyweight exercises, or maybe you break a sweat in the home gym you built! However, buying free weights and other...
6 TIPS FOR AVOIDING AND RESPONDING TO FOOD CRAVINGS
By DANA BENDER “Why do I have no self-control with unhealthy foods?” is a common question a person might ask themselves after he or she makes the impulsive choice to eat junk food. This is especially true if there is an established goal related to eating healthier,...
EXERCISING WITH CHRONIC PAIN: HOW TO ALLEVIATE STRESS ON THE BODY
By NICOLE GOLDEN Chronic pain is defined as any pain from an injury or condition lasting more than 12 weeks. Many potential clients seeking a certified personal trainer, yoga class, or corrective exercise specialist do so in hopes of using exercise to mitigate chronic...
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
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...
REPS IN RESERVE (RIR): WHAT YOU NEED TO KNOW
By KINSEY MAHAFFEY Most lifters are familiar with calculating percentages of their 1 Rep Max (aka, 1RM, the maximum amount of weight that you can lift for 1 repetition of an exercise) to choose the appropriate weight for an exercise based on their desired intensity...
A HANDY GUIDE FOR PERSONAL TRAINER INSURANCE
By DR. SCOTT CHEATHAM For personal trainers, having professional liability insurance can protect against legal claims made by a client if something unfortunate happens. Whether you are independent or employed, having liability insurance is a necessity. Certain...
BREAKING DOWN THE WHOLE30 DIET: WHAT CAN YOU EAT?
By BRAD DIETER New diets are always coming to market. Some of them are brand new while others are simply recycled versions of old diets. Over the past decade one of these diets, the Whole30 Diet, has emerged as a very popular tool for people to use for weight loss and...
8 OF THE BEST SQUAT ALTERNATIVES FOR STRONGER LEGS
By KINSEY MAHAFFEY You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine. What leg exercises can you do to...
THE 8 BEST SUPPLEMENTS FOR MUSCLE GROWTH YOU SHOULD TRY RIGHT NOW
By JACQUELINE KAMINSKI If you go to the gym regularly, you want every workout to count right? You don’t spend all that time exercising to just waste your time and energy! So, to get the most out of your workouts and maximize your muscle growth, we’ve compiled a list...
SELF-CARE: 5 TIPS FOR MENTAL AND EMOTIONAL WELLBEING
By Dana Bender Self-care is a word that keeps emerging in news articles and company-wide employee emails during the coronavirus pandemic. Due to the unprecedented stress many individuals face, some companies are re-establishing their Employee Assistance Program (EAP)...
ONLINE PERSONAL TRAINING: LEARN HOW TO BUILD YOUR BUSINESS
ByKERIDON MCMAHON Online personal training is now more relevant than ever. With the vast array of technological options and virtual training applications available, you can pivot to an online personal training business in a few relatively easy steps. This guide will...
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...
HOW TO CLEAR YOUR MIND FOR SLEEP: REASONS WHY YOU CAN’T GET TO BED
By DR. ALLISON BRAGER According to the Center for Disease Control, the National Sleep Foundation, and the American Academy of Sleep Medicine, our nation’s sleep debt is an increasingly pervasive problem. The industry of sleep medications, supplements, mattresses, and...
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...
10 EFFECTIVE SHOULDER PAIN EXERCISES: CORRECT YOUR SHOULDER TODAY!
By Nicole Golden Shoulder pain, prior injury, or overall dysfunction is a very common problem in both the athletic and general populations in a personal training practice. A complaint of shoulder pain occurs in 16 to 26 per cent of adults and is the third most common...
THE MENTAL HEALTH BENEFITS OF EXERCISE
By Dana Bender Consistently exercising over time has an array of health benefits. It’s easy for individuals to emphasize the physical benefits of exercise more, but there are a variety of mental health benefits that are just as important to note. According to the...
WHAT IS A WELLNESS COACH AND WHY ARE THEY IMPORTANT?
By DARLENE MARSHALL Most people know what they “should” do to foster a life of wellness. Eat a balanced diet and avoid processed foods, get regular movement, prioritize sleep, reduce stress, and cultivate a positive outlook on life that includes purpose, meaning, and...
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...
PLYOMETRICS: DEVELOPING POWER WITH PLYOMETRIC EXERCISES
By Chris Ecklund Power is the ability to produce large amounts of force quickly. Are there any athletes that would not want to improve their ability to generate power? Or who want to increase their explosive strength? What about clients seeking to improve general...
SPORTS INJURIES: THEIR PREVENTION & TREATMENT
By Nicole Golden There is nothing quite like the disappointment of excitedly starting an exercise program, preparing for a new season of your favourite sport, or attempting a personal record (PR) only to find yourself injured and on the sidelines. It can also be very...
HOW TO INCREASE YOUR BENCH PRESS MAX: THE BEST WAYS TO BENCH MORE
By KINSEY MAHAFFEY Whether you’re competing against others, or just competing against yourself, increasing your bench press max (the maximum weight that you can bench press in a single repetition) takes intentional effort. This article provides practical advice to...
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...
OVERUSE INJURIES AND HOW TO CORRECT THEM
By Nicole Golden Do you or your clients complain of bothersome pain in the shoulder, knee, hip, or foot? Perhaps you or your client do not remember any sudden injury leading to the pain? It may be described as a pain that moves around and waxes and wanes. Overuse...
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...
8 OF THE BEST SQUAT ALTERNATIVES FOR STRONGER LEGS
By KINSEY MAHAFFEY You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine. What leg exercises can you do to...
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...
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...
MIND OVER MATTER: SPORTS PSYCHOLOGY IN MOTION
By DR. ALLISON BRAGER This subject is of huge importance within the NASM Performance Enhancement Specialization. It’s near impossible to ignore the importance of sports psychology during an Olympic year. For the most recent Summer Olympics in Tokyo and the...
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?
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...
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...
DROP SETS FOR GAINS: WHY THIS LIFTING FORMAT WORKS
By KINSEY MAHAFFEY Strength training research points to the importance of training to muscle failure to maximize exercise-induced muscle hypertrophy (Willardson 2007). Many gym-goers use a standard horizontal load system, also known as a straight-set, to reach this...
USING STAGE TRAINING TO IMPROVE CARDIORESPIRATORY ENDURANCE
By Brian Sutton Of the various components that comprise a client’s total physical fitness program, cardiorespiratory endurance is probably the most misunderstood and underrated. In order to understand how to perform cardiorespiratory training in the most effective and...
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),...
HOW TO MAKE A PERSONAL TRAINER BUSINESS PLAN
By Brad Dieter Personal training can be one of the most rewarding careers an individual can pursue. You get to connect with people on a meaningful level, you positively impact their lives, and you can work in a field that you are passionate about. However, one of the...
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...
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...
HOW MUCH PHYSICAL ACTIVITY IS ENOUGH? RECOMMENDATIONS FOR THE WEEK
by Stacey Penney Before we can begin to answer the question of how much activity is enough, we need to consider what fitness means. Fitness is synonymous with health, our physical condition and even our ability to complete the tasks required for our ongoing survival...
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....
5-WEEK WORKOUT PLAN FOR BEGINNERS – GETTING YOUR FEET WET WITH FITNESS
By Dana Bender With the multitude of workouts available on the internet, it can feel overwhelming to get started. Also, beginner exercisers, or those just getting back into it after a break, might not know the best place to start. During the first stages, it is...
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...
NO LOVE FOR THOSE LOVE HANDLES: DISPELLING MYTHS ABOUT BODY FAT REDUCTION
By Nicole Golden Spare tire, breadbasket, muffin top, Jello pudding pack, and love handles are all terms synonymous with abdominal (belly) fat. “What should I eat to get rid of this muffin top?” “I heard that XYZ workout program will melt away all of my gut, is that...
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....
BLOOD FLOW RESTRICTION TRAINING: A FRINGE TRAINING METHOD OR EFFECTIVE PRACTICE?
By Nicole Golden Blood flow restriction (BFR) training was initially developed in Japan in the 1960s and is also referred to as Kaatsu training. At first glance, BFR may appear to be an experimental and perhaps fringe training practice, yet it has received a lot of...
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...
NASM GUIDE TO PUSH-UPS (PART 4): STRENGTH AND HYPERTROPHY
KINSEY MAHAFFEY Can pushups build muscle mass and be incorporated into strength training? Yes! In part 3 of this series, we explored different variations of the push-up and how to progress the push-up in Phase 1 of the OPT Model, Stabilization Endurance Training,...
NASM GUIDE TO PUSH-UPS (PART 3): LEVELING UP THE PUSH-UP
KINSEY MAHAFFEY In case you missed it, in part 1 of this series, we discussed the proper set-up and form for push-ups, as well as the muscles used in the movement. This article, part 3, will explore a few variations of the push-up, and ways to progress each variation...
NASM GUIDE TO PUSH-UPS (PART 2): GETTING BETTER AT PUSH-UPS
TONY AMBLER-WRIGHT If you were able to try out the standard push-up stated in our first article of this series and found it to be more challenging than what you’ve been doing, this is excellent news! Most often, when the push-up is done correctly, we find it to...
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...
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...
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...
THE BENEFITS OF STRETCHING: LEARN THE ADVANTAGES OF FLEXIBILITY
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...
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...
PERIODIZATION TRAINING SIMPLIFIED: YOUR GUIDE TO THE CYCLES AND PHASES
By Andre Adams Have you ever wondered how elite trainers leverage periodization and programming to maximize results? In this blog, we will explain the underlying principles that drive planning, periodization, cycles, and phases to help you improve program...
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...