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TIPS FOR HIP MOBILITY: EXERCISES FOR FLEXIBILITY & PERFORMANCE

TIPS FOR HIP MOBILITY: EXERCISES FOR FLEXIBILITY & PERFORMANCE

By Dana Bender Are you prioritizing mobility enhancement in your current fitness and performance goals? With summertime in full swing, it’s the ideal opportunity to conduct a mid-year evaluation of your physical tightness and mobility – especially in your hips....
WELLNESS TIPS FOR SUMMER

WELLNESS TIPS FOR SUMMER

Summer is finally here. The days a longer, the sun is warmer, and the activities available are exploding. It’s easy to get overwhelmed or neglect our wellness in the burst of activity, so here’s NASM’s summer back-to-basics wellness guide from a...
TIPS TO GET YOUR BODY AND MIND READY FOR THE BEACH

TIPS TO GET YOUR BODY AND MIND READY FOR THE BEACH

By KINSEY MAHAFFEY Every year when the temperatures start heating up, we all think the same thing: “How is the summer here already?!” Ready or not, beach season has officially arrived, but that doesn’t mean that you’ve completely missed the boat on getting your body...
A Q&A WITH FITNESS LEADER AND NASM GLOBAL AMBASSADOR LOUISE HAZEL

A Q&A WITH FITNESS LEADER AND NASM GLOBAL AMBASSADOR LOUISE HAZEL

JACQUELINE KAMINSKI From an Olympic athlete to becoming a successful entrepreneur and CEO, London-born Louise Hazel has been “slaying” the game of life. Louise is an English track and field athlete from the United Kingdom who’s competed in four major international...
WELLNESS COACH VS HEALTH COACH: WHAT IS THE DIFFERENCE?

WELLNESS COACH VS HEALTH COACH: WHAT IS THE DIFFERENCE?

Darlene Marshall Stay Updated with NASM! Since its founding in the 1980s, the field of coaching has continued to evolve. As part of that evolution, many types of specialized coaching have emerged. These niches in coaching use similar foundations of coaching skillsets,...
Wellness Coach vs. Life Coach: What’s the Difference?

Wellness Coach vs. Life Coach: What’s the Difference?

Darlene Marshall Stay Updated with NASM! The International Coaching Federation (ICF) estimates that in 2023 there will be 93,000 certified health and fitness coaches worldwide. Chances are you’ve encountered coaches with many niches including wellness, career,...

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

The International Coaching Federation (ICF) estimates that in 2023 there will be 93,000 certified health and fitness coaches worldwide. Chances are you’ve encountered coaches with many niches including wellness, career, relationship, and executive coaches. When...
WHAT IS A HEALTH COACH AND WHY ARE THEY IMPORTANT?

WHAT IS A HEALTH COACH AND WHY ARE THEY IMPORTANT?

Darlene Marshall Stay Updated with NASM! While most people know their lifestyle behaviors impact physical and mental health, many individuals and groups struggle to meet basic recommendations for movement, healthful nutrition, proper rest and sleep, and stress...
THE CONSEQUENCES OF SLEEP DEPRIVATION

THE CONSEQUENCES OF SLEEP DEPRIVATION

Nicole Golden Stay Updated with NASM! We live in a culture that glorifies overworking and under-recovering. This is true in all disciplines; whether you work in an office or hospital, or are an athlete. We are often taught from a young age with very full schedules,...
WHY REST DAYS ARE IMPORTANT FOR MUSCLE BUILDING

WHY REST DAYS ARE IMPORTANT FOR MUSCLE BUILDING

Kinsey Mahaffey Stay Updated with NASM! Rest is an aspect of recovery that focuses on improving daily sleep amount and quality, limiting stress, and increasing physical and psychological relaxation. Of course, your body needs to rest after a tough workout, but how can...
AN ODE TO GETTING OUTSIDE: HOW TIME IN NATURE IMPROVES OUR WELLBEING

AN ODE TO GETTING OUTSIDE: HOW TIME IN NATURE IMPROVES OUR WELLBEING

Darlene Marshall Stay Updated with NASM! Saturday, April 22nd is Earth Day and along with considering each of our impacts on the planet, you might think about how your relationship to our world impacts wellness and wellbeing. There’s growing evidence that time spent...
WHAT DOES A CORPORATE WELLNESS SPECIALIST DO?

WHAT DOES A CORPORATE WELLNESS SPECIALIST DO?

KINSEY MAHAFFEY STAY UPDATED WITH NASM! Over half of the working population works in a corporate setting (Barrows 2021). Corporate jobs are notorious for being sedentary in nature, high-stress, with long hours, and easy access to low-nutrition foods (hello, breakroom...
BALANCING STRESS BEGINS WITH BOUNDARIES

BALANCING STRESS BEGINS WITH BOUNDARIES

Darlene Marshall Stay Updated with NASM! April is National Stress Awareness Month, and you might find that your feeds are full of posts on meditation, mindfulness, and other tools that we’ve all heard can help manage stress. But there’s often something important...
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...
SPRING CLEAN YOUR SLEEP – A GUIDE TO BETTER NAPPING

SPRING CLEAN YOUR SLEEP – A GUIDE TO BETTER NAPPING

Darlene Marshall Stay Updated with NASM! Spring is about to be sprung. It’s a time to fling open our windows, clean out our closets, and for many people a time to revisit your wellness plan for 2023. Part of designing a wellness plan is scheduling periodic pulse...
RESISTANCE TRAINING FOR WEIGHT LOSS

RESISTANCE TRAINING FOR WEIGHT LOSS

Dana Bender Stay Updated with NASM! It is important to tailor personal exercise programs towards specific performance or health outcome goals. That said, if your goal for exercising is weight reduction, then it will be important to prioritize the metabolic impact of...
WHY SHOULD RUNNERS ADD STRENGTH TRAINING?

WHY SHOULD RUNNERS ADD STRENGTH TRAINING?

By Kinsey Mahaffey Stay Updated with NASM! Whether you’re a competitive runner, or you simply run for enjoyment and exercise, your training plan is likely centred around one activity: running. But what if I told you that adding strength training to your routine...
MOVEMENT FOR EMOTIONAL WELLBEING

MOVEMENT FOR EMOTIONAL WELLBEING

By DARLENE MARSHALL According to data published by Mintel in 2022, 78% of American exercisers responding to their survey said that mental and emotional well-being was their top reason for exercising. This marks the first time since Mintel began recording data on the...
IS SMALL GROUP TRAINING RIGHT FOR YOU?

IS SMALL GROUP TRAINING RIGHT FOR YOU?

By JACQUELINE KAMINSKI Personal training is always a great way to get individualized attention, but sometimes it can be a bit pricey. However, classes are too generalized and rarely allow time for the instructor to correct your form or provide positive feedback. So,...
HERE ARE THE TOP FITNESS TRENDS FOR 2023

HERE ARE THE TOP FITNESS TRENDS FOR 2023

By KINSEY MAHAFFEY If there was one word, to sum up, the fitness trends for 2023, it would be Technology. Over the past couple of years, the shift to virtual training opened many opportunities for anyone to get fit anywhere. This year, new tech innovations, like...
3 CHALLENGING YOGA POSES MADE EASIER WITH TRX

3 CHALLENGING YOGA POSES MADE EASIER WITH TRX

By Krystal Say Along with being a TRX Master Instructor, TRX Training Club Yoga Instructor, and owner of SWEAT Power Yoga, Krystal Say is one of the passionate creators of TRX for Yoga. She is here to explain how the Suspension Trainer can be the ultimate support tool...
HOW TO START WORKING OUT & STAY CONSISTENT

HOW TO START WORKING OUT & STAY CONSISTENT

By NICOLE GOLDEN Every New Year, many of us decide it is time to make a change to our lifestyle. Oftentimes, this inkling towards lifestyle change involves developing healthier habits, such as cleaner eating or beginning an exercise program.Each year, we begin this...
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...
THE TRX METHOD: BODYWEIGHT

THE TRX METHOD: BODYWEIGHT

Training for the Masses More Results, Less Hassle As a former ballet dancer turned personal trainer, and member of TRX Training’s Master Instructor cadre for almost 15 years now, I’ve been participating in bodyweight training for most of my life. It’s my favourite...
WHAT IS STEADY-STATE CARDIO?

WHAT IS STEADY-STATE CARDIO?

By Nicole Golden We are approaching the end of another year and many of us are thinking about adopting a healthier lifestyle as we approach the new year. Are you in this group looking to improve your health as we approach 2023?Perhaps you feel somewhat intimidated and...
MUSCLE PAIN: CAUSES, STRETCHES, AND STRENGTH EXERCISES

MUSCLE PAIN: CAUSES, STRETCHES, AND STRENGTH EXERCISES

By Kinsey Mahaffey Stay Updated with NASM! Most people experience some type of muscle pain at some point in their lives. 60-85% of the population has had some type of nonspecific muscle pain in their back at some point in their lives (Krismer and van Tulder 2007).Even...
HOW TO NAIL BODYBUILDING POSES

HOW TO NAIL BODYBUILDING POSES

By Andre Adams Stay updated with NASM Whenever we think about bodybuilding competitions, we tend to immediately think about the physique, training, and dieting regimen. One thing many competitors and coaches often overlook is how posing and stage presence can impact...
MAKE YOUR 2023 WELLNESS PLAN

MAKE YOUR 2023 WELLNESS PLAN

By Darlene Marshall Stay Updated with NASM! It’s nearly the New Year and for many people, this moment of transition inspires self-reflection and a look toward what’s next. Often the new calendar year means resolutions and intense goal setting; yet, for many, the last...
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...
BEST TONING EXERCISES FOR WOMEN

BEST TONING EXERCISES FOR WOMEN

By Kinsey Mahaffey Stay Updated with NASM! For people who say they want to “get toned,” it might be more apt to say that they are generally referring to wanting to decrease body fat and increase muscle mass to improve the visibility of their muscles for a more fit and...
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...
MONITORING HYDRATION LEVELS

MONITORING HYDRATION LEVELS

By NASM With the hot weather upon us in the northern hemisphere, this marks a time for many to get outdoors and enjoy the warm weather, but caution should always be exercised given the potential risks for dehydration. Fluid is perhaps the most important, but least...
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)....
BODYBUILDING COMPETITION DIVISIONS FOR MEN AND WOMEN EXPLAINED

BODYBUILDING COMPETITION DIVISIONS FOR MEN AND WOMEN EXPLAINED

By Andre Adams If you are an active bodybuilding competitor, prep coach, or thinking about getting involved in the sport then this blog is for you! We recently introduced the many divisions in the world of bodybuilding and physique competition in a previous blog, and...
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...
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...
HOW DOES EXERCISE AFFECT PURPOSE?

HOW DOES EXERCISE AFFECT PURPOSE?

By DARLENE MARSHALL Ask 100 different people to define “purpose” and you’ll likely get as many different answers as possible. The purpose is often elusive, both in its definition and our personal sense of purpose. Yet there’s a strong connection between purpose,...
5 STRATEGIES FOR POST-PARTUM WELLNESS

5 STRATEGIES FOR POST-PARTUM WELLNESS

By DANA BENDER The postpartum time period is most often associated with physical recovery from fatigue and the strain of labour and delivery. It is typically defined as the first six weeks after a vaginal delivery or eight weeks after a cesarean one. In addition to...
Maintaining a Healthy Weight in your 30s

Maintaining a Healthy Weight in your 30s

By Nicole Golden The 30s are the decade of life that has its pros. Likely, you are beginning to feel established in a career, are looking at purchasing a home, and enjoy a more comfortable life. However, you have likely noticed that you may feel a little stiffer in...
FOODS TO HELP WITH MUSCLE CRAMPS

FOODS TO HELP WITH MUSCLE CRAMPS

By JACQUELINE KAMINSKI Are you ever in the middle of a workout and then BOOM… it hits you? Your muscle is locked up, the pain sets in, and you need to take a bit of a breather to handle the discomfort. I think all of us at one point in time have experienced this...
THE KEYS TO IMPROVING YOUR BODY POSITIVITY

THE KEYS TO IMPROVING YOUR BODY POSITIVITY

By MARIA DIGIUSEPPE As we get older, our shapes and sizes can change and no matter how long you’re working out or how fit you are, it may be difficult to accept the change or maintain a positive body image. A positive body image can impact your life in many ways,...
5 TIPS FOR BUILDING A GROWTH MINDSET

5 TIPS FOR BUILDING A GROWTH MINDSET

By DARLENE MARSHALL Why is it that some people, regardless of the industry they work in, the challenges they face, or their stage in life seem to remain optimistic and solution-focused? They take feedback well, roll with challenges, and make great teammates.If it...
THE BEST FITNESS TOOLS & APPAREL TO LEVEL UP YOUR FITNESS

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,...
USING THE NASM OPT™ MODEL FOR WEIGHT LOSS

USING THE NASM OPT™ MODEL FOR WEIGHT LOSS

By RICK RICHEY, MS As seen in our weight loss specialization course, you can effectively utilize the OPT™ model for weight loss clients. Within this article from the Spring 2020 Issue of American Fitness Magazine, you will learn how! Consider a client named Jordan....
HOW TO PERFORM AN OVERHEAD SQUAT ASSESSMENT (OSA)

HOW TO PERFORM AN OVERHEAD SQUAT ASSESSMENT (OSA)

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

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

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

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

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

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

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...
WHAT TO LOOK FOR IN AN EMPLOYEE WELLNESS PROGRAM

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...
IT’S ALWAYS SUNNY-ISH: A DEEP DIVE INTO TOXIC POSITIVITY

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

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

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

6 FITNESS TRENDS TO LOOK OUT FOR IN 2022

By DANA BENDER Adaptation was a key theme while navigating the impacts of the pandemic. This adaptation was a necessity related to various aspects of daily life such as how we grocery shopped, spent time with family and friends, and even worked out to stay fit and...
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...
6 TIPS FOR AVOIDING AND RESPONDING TO FOOD CRAVINGS

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

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

6 FITNESS TRENDS TO LOOK OUT FOR IN 2022

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

IMPORTANCE OF A FITNESS ROUTINE FOR EMOTIONAL WELLBEING

By DANA BENDER There is a multitude of reasons why individuals commit to a regular exercise routine. Engaging in a regular exercise routine is not only a tool used to improve the physical dimension of wellness but also its emotional one. Often the choice to engage in...
SELF-CARE: 5 TIPS FOR MENTAL AND EMOTIONAL WELLBEING

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)...
How To Design Group Fitness Programs

How To Design Group Fitness Programs

By Christine Woods So you are a group fitness instructor who wants to create your own group fitness programming? Great! It sounds like you are already headed in the right direction. You have a vision for the type of class you want to teach. You understand the outcome...
ONLINE PERSONAL TRAINING: LEARN HOW TO BUILD YOUR BUSINESS

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 CLEAR YOUR MIND FOR SLEEP: REASONS WHY YOU CAN’T GET TO BED

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...
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...
THE MENTAL HEALTH BENEFITS OF EXERCISE

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?

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!

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

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

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...
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...
THE 7 BEST EXERCISES TO ALLEVIATE LOWER BACK PAIN

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

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...
MIND OVER MATTER: SPORTS PSYCHOLOGY IN MOTION

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

ATTRACT MORE CLIENTS AS A NUTRITION COACH IN 8 STEPS

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

HEART RATE ZONES: DO THEY WORK OR NOT?

by KINSEY MAHAFFEY From wearable fitness trackers to group fitness classes that use heart rate monitors, it’s not uncommon to be incentivized to train in specific heart rate zones to see the results that you want. Does heart rate training work? In this article, we’ll...
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...
USING STAGE TRAINING TO IMPROVE CARDIORESPIRATORY ENDURANCE

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...