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...
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...
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...
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...
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....
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...
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...
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...
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?...
A LOOK AT MOTIVATIONAL INTERVIEWING IN FITNESS
By Justin Kompf One of my biggest interests in health and fitness is behavioral coaching. Many chronic health issues boil down to decisions people make day in and day out. Coaching is both an art and a science that can help people change their behavior and thus their...
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...
OPT™ MODEL PHASE 5: POWER TRAINING:
By Jace Fuchs In previous articles, we examined the first four phases of the Optimum Performance Training (OPT) model. We are now onto the last level and phase of the OPT model: Phase 5 Power Training. Before jumping into the specifics of Phase 5, let’s briefly review...
ISOMETRIC EXERCISES: EXAMPLES, BENEFITS, AND APPLICATIONS:
By Andrew Mills As explained in the NASM-CPT 7 course, there are several types of muscle actions which are utilized to produce human movement; however, when most people think of exercise, they likely picture isotonic muscle actions. Isotonic muscle actions move a...
WHAT IS PELVIC TILT & HOW DO YOU FIX IT?:
By KINSEY MAHAFFEY If you’ve worked out with a personal trainer or in a group fitness class, you may have heard the term ‘pelvic tilt’. A fitness professional may have even told you that you have a pelvic tilt, but what does that mean? Many people may be unfamiliar...
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...
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...
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...
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...
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...
Combining Core Strength With Abdominal Exercises to Get Those 6-Pack Abs:
Posted by Aaron Laurence Combining Core Strength With Abdominal Exercises to Get Those 6-Pack Abs We’re all familiar with the standard exercises everyone recommends for getting 6-pack abs: barbell rack squats, Supermans, bicycle crunches, and everyone’s favorite —...
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,...
METABOLIC EQUIVALENTS FOR WEIGHT LOSS: WHAT ARE THEY & HOW TO CALCULATE THEM;
BYJACQUELINE KAMINSKI What is the most effective way to calculate caloric expenditure from physical activity? Well, unless you are in a research lab and have access to a metabolic cart, you will never get an exact value. However, we are in luck! Physiologists have...
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...
FIVE WAYS TO GET YOUR CLIENTS TO LISTEN TO YOU!:
By Angie Miller MS If you’re an NASM-CPT, fitness instructor, or other health professionals, you know that one of our biggest challenges is getting prospective and current clients to listen to what we have to say. No matter how educated or passionate we are, if...
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 DO A GLUTE BRIDGE: FORM, WORKOUTS, AND MORE:
By KINSEY MAHAFFEY After hours of sitting at your desk, sitting behind the wheel, and sitting on the couch, the glutes can become underactive. Over time, our bodies adapt to long hours of sitting, resulting in unwanted back pain and tightness, along with some faulty...
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...
WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:
By Nicole Golden Weight-lifting was historically an exercise modality that women shied away from for fear of being “too masculine” or “getting too big.” Female strength sports did not become fully recognized until the 1970s and 1980s with the...
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...
MINDFULNESS AND MOVEMENT-BASED STRATEGIES TO REDUCE THE STRESS OF THE UNKNOWN:
By Dana Bender As we navigate work and personal life, there will be moments when thoughts of an unknown situation and its related outcomes will weigh heavily on one’s mind resulting in feelings of stress and rumination. This blog will talk about 7 ways you can...
PREVENTING CARDIOVASCULAR DISEASE WITH HARDINESS COACHING:
By PATRICIA VANGALEN Like a leaky roof, do we patch the hole and hope for the best? Or do we replace and restore it and do the maintenance to optimize it, despite extreme weather conditions? In ski-speak, we joke about variable conditions, which are never predictable....
Why You Should Start Using the YBell App Today:
Posted by Aaron Laurence Why You Should Start Using the YBell App Today Making the commitment to start a training routine isn’t the hardest part of your fitness journey. Yes, it certainly is a crucial part. But it’s just the beginning of a series of decisions...
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...
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 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...
PODCAST: ABOUT THE NERVOUS SYSTEM:
With Rick Richey On this episode, NASM Master Instructor Rick Richey helps you better understand the nervous system. What about the central nervous system helps make you a better trainer? Let Rick map it all out for you. Subscribe wherever you get your podcasts...
FOAM ROLLING: APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE
By Stacey Penny Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible,...
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,...
TIPS FOR WORKING OUT AT HOME: MAKING AT-HOME WORKOUTS WORK FOR YOU
By KERIDON MCMAHON NAVIGATING A NEW NORMAL In 2020, during the COVID-19 global pandemic, people worldwide had to instantaneously pivot from known daily routines and best practices to protect themselves and others. Exercise for the benefit of physical and mental health...
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....
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...
STRENGTH TRAINING PRINCIPLES: HOW TO EDUCATE NEW CLIENTS EFFECTIVELY
By Dana Bender As trainers and fitness professionals, it is essential to remember that every client and member we work with starts their strength training journey with a different baseline and understanding of strength training principles and best practices. Many...
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...
THE BENEFITS OF PERSONAL TRAINING WITH MULTIPLE REVENUE STREAMS
By Dana Bender There is a wide range of benefits of having multiple streams of income regardless of your field. In the fitness industry, taking advantage of various streams of income can include numerous options. Over the years, I have implemented this strategy in my...
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...