Select Page
How Lifestyle and Technology can Accelerate Recovery from Exercise

How Lifestyle and Technology can Accelerate Recovery from Exercise

How Lifestyle and Technology can Accelerate Recovery from Exercise Authors: Therabody Scientists: Tim Roberts, MSc; Kyle Silvey, PhD; Michelle Darian, MS, MPH, RD, LDN Recovery is the body’s intentional pursuit of better health, wellness, and performance. The body is...
Gray institute – Why the Achilles Complex is so Vulnerable

Gray institute – Why the Achilles Complex is so Vulnerable

Why the Achilles Complex is so Vulnerable by Gray Institute According to Greek mythology, Achilles was a dominant warrior who seemed invulnerable to his opponents. That is, until Paris fatally shot Achilles in his heel—the one and only place Paris knew that Achilles...
Should you be Flossing Daily? A beginner’s guide to RockFloss.

Should you be Flossing Daily? A beginner’s guide to RockFloss.

Should you be Flossing Daily? A beginner’s guide to RockFloss Floss bands are not a new concept. They have been around for a while now under various names mostly used as part of a warm up routine for gym workouts, particularly in the CrossFit world. But they can also...
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,...
PRE-WORKOUT FOOD TIPS TO BOOST PERFORMANCE

PRE-WORKOUT FOOD TIPS TO BOOST PERFORMANCE

Jacqueline Kaminski Stay Updated with NASM! Should you eat before your workout? That is a rhetorical question… the answer is always of course.An entire area of research dedicated to pre-workout fueling wouldn’t exist if there weren’t documented benefits to its...
NO EXCUSES: AVOID THESE DIET PITFALLS IN 2023

NO EXCUSES: AVOID THESE DIET PITFALLS IN 2023

Jacqueline Kaminski Stay Updated with NASM! New year, new you, right? It’s been over a month of 2023 and it’s a good stopping point to see if you’ve stayed true to the health and fitness goals you set for yourself.Unfortunately, many, people tend to revert to old...
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...
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...
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...
HOW HARD GAINERS CAN ADD SIZE AND WEIGHT

HOW HARD GAINERS CAN ADD SIZE AND WEIGHT

BY Nicole Golden There is little doubt that human bodies come in different shapes and sizes. Although all humans can stimulate muscle hypertrophy, genetic predisposition most certainly plays a role in how fast an individual gains muscle, how strong they can become,...
SAGITTAL, FRONTAL AND TRANSVERSE BODY PLANES: EXERCISES & MOVEMENTS

SAGITTAL, FRONTAL AND TRANSVERSE BODY PLANES: EXERCISES & MOVEMENTS

By ANDREW PAYNE We live in a three-dimensional world. Our bodies need the ability to move in all three dimensions. Poor range of motion and instability in just a single joint can cause over compensation. These alternate movement patterns can lead to chronic pain 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...
WHY YOU SHOULD EAT MORE OATMEAL: AN INCREDIBLY HEALTHY FOOD

WHY YOU SHOULD EAT MORE OATMEAL: AN INCREDIBLY HEALTHY FOOD

By JACQUELINE KAMINSKI What is the greatest superfood on earth? Does one even exist? Well, that question remains to be seen… Of all the foods we have available, there are always certain boxes we want to check off before we consider something a “superfood”. Does it...
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...
THE RATE OF PERCEIVED EXERTION (RPE) SCALE EXPLAINED

THE RATE OF PERCEIVED EXERTION (RPE) SCALE EXPLAINED

By KINSEY MAHAFFEY In a world of limitless fitness tech options and gadgets, is it still valid to judge the intensity of your workout based on how it feels? Short answer: Yes! The RPE scale is a simple, yet surprisingly accurate way to monitor the intensity of...
Best Muscle-Building Supplements for Women

Best Muscle-Building Supplements for Women

By JACQUELINE KAMINSKI Muscles aren’t just for men! Women need muscle too… and ladies, while you may not want muscles as big as men (or maybe you do), I think most women can agree it seems like everything on the market is geared to helping men build muscle, not women!...
POWERLIFTING FOR WOMEN – STRATEGIES FOR LIFTING SUCCESS

POWERLIFTING FOR WOMEN – STRATEGIES FOR LIFTING SUCCESS

By KINSEY MAHAFFEY Powerlifting isn’t just “for the boys” anymore, and we couldn’t be more excited. Today, it’s more common to see women throwing around some serious weight in sports like CrossFit or in social media posts on the internet. As a result, many women are...
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...
DYNAMIC STRETCHING DEMONSTRATED: WORKOUTS, EXERCISES, AND EXAMPLES

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...
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...
MUSCULAR HYPERTROPHY: BACK TO THE BASICS

MUSCULAR HYPERTROPHY: BACK TO THE BASICS

By ANDRE ADAMS If you’re looking for an exercise program to help you effectively build mass, you may be looking for something to do with hypertrophy training. Similar to classic strength training, the goals of hypertrophy are different. One focuses on building...
THE BENEFITS OF FLEXIBILITY: WHY YOU SHOULD STRETCH MORE!

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...
REPS IN RESERVE (RIR): WHAT YOU NEED TO KNOW

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...
THE 8 BEST SUPPLEMENTS FOR MUSCLE GROWTH YOU SHOULD TRY RIGHT NOW

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

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

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

Leangains: The Best Intermittent Fasting For Gaining Muscle?

Written by Nick English Labelled as “The Birthplace of Intermittent Fasting,” we know that such titles are often exaggerated on the internet, but Lean gains have a claim to the throne. This is where the popular 16/8 fasting method started for strength athletes....
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...
L-ARGININE SUPPLEMENT BENEFITS: SHOULD YOU SUPPLEMENT?

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...
UNDERSTANDING SET POINT THEORY IN A NUTRITION AND WEIGHT LOSS CONTEXT

UNDERSTANDING SET POINT THEORY IN A NUTRITION AND WEIGHT LOSS CONTEXT

By Brad Dieter There is a phenomenon most of us experience in life. We maintain very similar body weight and body shape for years on end and then suddenly it feels like our body’s changed overnight and then we have a new body that we were not expecting. Then we find...
SPORTS NUTRITION GUIDE: GAINING AN UNDERSTANDING OF THE FIELD

SPORTS NUTRITION GUIDE: GAINING AN UNDERSTANDING OF THE FIELD

By JACQUELINE KAMINSKI Ever wonder about the various fields you could work in if you were to pursue a nutrition degree or certification? The extent of your options is much larger than you imagined. You could apply to work in hospitals or home care settings, work...
A GUIDE TO MICRONUTRIENTS: EXAMPLES, RECOMMENDATIONS, AND SOURCES

A GUIDE TO MICRONUTRIENTS: EXAMPLES, RECOMMENDATIONS, AND SOURCES

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

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

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

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

By JACQUELINE KAMINSKI Protein, Protein, Protein. By this point, most of us are aware of protein’s muscle-enhancing benefits — especially regarding exercise. But does attaining the highest levels of fitness require the addition of protein powders to your diet?...
DYNAMIC WARMUPS FOR ATHLETES: EXERCISES FOR SPORTS PERFORMANCE

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

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

By Stacey Penney The mere mention of sweet potatoes brings memories of a Thanksgiving table to mind. These nutritional tuberous all-stars have found their way onto everyday menus and, in some cases, have even bumped the traditional white potato out of our kitchens....
PLYOMETRICS: DEVELOPING POWER IN EVERYDAY ATHLETES

PLYOMETRICS: DEVELOPING POWER IN EVERYDAY ATHLETES

By CHRIS ECKLUND, MA, NASM-PES, CSCS, USAW, TPI WHAT IS PLYOMETRICS? We define plyometric training as a quick, powerful movement involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction. (1, 2)...
10 NUTRITION MYTHS YOU WOULD DO BEST TO IGNORE

10 NUTRITION MYTHS YOU WOULD DO BEST TO IGNORE

By JACQUELINE KAMINSKI It’s easy to become a victim to misinformation on the internet when thousands of hits populate every time you type a question into google. Unfortunately, when it comes to nutrition everyone thinks they are an expert — especially if they...
HOW TO CUT WEIGHT EFFECTIVELY: 8 TIPS FOR SHORT-TERM WEIGHT LOSS

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

By KINSEY MAHAFFEY Cutting weight may not be the answer for long-term weight loss goals, but if you’re looking to lose body fat and increase muscle mass for an event that’s 2-4 months away, then doing a cut might be a strategy for you to consider. WHAT IS CUTTING...
How to sleep better—when nothing helps you sleep better.

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...
COMPREHENSIVE GUIDE TO DIETING FOR VEGAN AND VEGETARIAN ATHLETES

COMPREHENSIVE GUIDE TO DIETING FOR VEGAN AND VEGETARIAN ATHLETES

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

HOW TO LOSE WATER WEIGHT EFFECTIVELY:

By KINSEY MAHAFFEY I’ve had many a client come into their workout in a panic because they seemingly gained 3-5 pounds overnight. The conversation goes something like this: “I can’t believe I put on 3 extra pounds yesterday,” says the client. “What do you mean?” I ask....
WHAT IS PELVIC TILT & HOW DO YOU FIX IT?:

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...
AN EXPLANATION OF THE 2ND PHASE OF THE OPT™ MODEL:

AN EXPLANATION OF THE 2ND PHASE OF THE OPT™ MODEL:

By NASM Continuing our discussion of the different phases of training from the Optimum Performance Training (OPT) Model, next, we will be covering Phase 2 of the OPT Model titled Strength Endurance Training. This phase acts as a bridge between our focus on...
HOW MANY CARBS SHOULD YOU EAT A DAY TO LOSE WEIGHT?:

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

By Brad Dieter Low carbohydrate diets have become a very popular tool for weight loss over the last several decades. While much of the scientific rationale behind why they are utilized for weight loss, such as the carbohydrate-insulin hypothesis, have largely been...
LACTIC ACID BUILDUP IN MUSCLES: WHAT IS IT & HOW TO GET RID OF IT:

LACTIC ACID BUILDUP IN MUSCLES: WHAT IS IT & HOW TO GET RID OF IT:

By KINSEY MAHAFFEY I have vivid memories of joining my dad as he laid on the ground with his legs elevated after a long run or intense biking session. “What are you doing, dad?” I asked as I wiggled in next to him to copy what he was doing. “Gotta get the lactic acid...
THE PHARMACOLOGY’S OF EXERCISE: YES, EXERCISE IS MEDICINE!:

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

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

By Brad Dieter The glycemic index is one of the most popular tools used in nutrition, especially in weight loss, glycemic control, and sports Nutrition. When you Google the term “Glycemic Index,” you will return almost 26 million hits, meaning this is one of the most...
25+ FOODS TO REPLENISH ELECTROLYTES – NATURAL SOURCES:

25+ FOODS TO REPLENISH ELECTROLYTES – NATURAL SOURCES:

By JACQUELINE KAMINSKI Have you ever worn a hat during your workout and later noticed white stains all over it? Well, those aren’t necessarily stains, but the dried electrolytes from your sweat! Electrolytes (and hydration) is an important subject for fitness...
WEIGHT LIFTING FOR WEIGHT LOSS: WHICH EXERCISES & WORKOUTS ARE BEST?:

WEIGHT LIFTING FOR WEIGHT LOSS: WHICH EXERCISES & WORKOUTS ARE BEST?:

By KINSEY MAHAFFEY There are many reasons why someone might decide to start lifting weights, but one of the most common reasons is to lose weight. Consistent exercise, good nutrition, and adequate sleep are critical components of any weight loss plan, and a healthy...
BREATHING EXERCISES FOR COVID-19 – THE BENEFITS OF DEEP BREATHING:

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

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

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

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

By Dana Bender I have often heard clients, fitness center members, and friends share their weight loss journey through improved nutritional habits over my fifteen years as a fitness and behavioral change professional. Most of these examples and stories are positive...
WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:

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...
WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT:

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...
MAXIMIZE BENCH PRESS FORM BY ADDRESSING THESE COMMON ISSUES:

MAXIMIZE BENCH PRESS FORM BY ADDRESSING THESE COMMON ISSUES:

By KINSEY MAHAFFEY The ability to perform horizontal pushing patterns, like a chest press is an essential component of anyone’s movement capability. Perhaps one of the most utilized methods for practicing this movement in the gym setting, aside from the pushup,...
PREVENTING CARDIOVASCULAR DISEASE WITH HARDINESS COACHING:

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....
TRAINING THE FEMALE CLIENT: KEY CONSIDERATIONS FOR PROGRAMMING

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...
NASM-CPT PODCAST: EATING DISORDERS AND FITNESS

NASM-CPT PODCAST: EATING DISORDERS AND FITNESS

With Rick Richey MS Host and NASM Master Instructor Rick Richey talks about eating disorders and non-triggering with expert Abbey Griffith. She is an NASM Certified Personal Trainer, Nutrition Coach, and Eating Disorder Recoveree who has devoted her life to helping...
PODCAST: ABOUT THE NERVOUS SYSTEM:

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

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,...
FIVE WAYS TO SPEED YOUR METABOLISM

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,...
HYPERTROPHY: BACK TO THE BASICS

HYPERTROPHY: BACK TO THE BASICS

By DeWayne Smith, MS, NASM-CES, PES, CNC Gains don’t happen overnight. It takes your muscles time to respond and adapt to stimuli. Discover the resistance training program variables that will develop the strength gains and growth you or your client may be looking for....
LOWER CROSSED SYNDROME: STARTING FROM THE CENTER

LOWER CROSSED SYNDROME: STARTING FROM THE CENTER

By Ken Miller Lower crossed syndrome is one of the most common compensatory patterns. It is characterized by an anterior tilt to the pelvis (arched lower back). In recent years, we’ve heard a lot about the ill effects of prolonged sitting. Articles, blog posts and TV...
Does intermittent fasting work for women?

Does intermittent fasting work for women?

By Helen Kollias, PhD Intermittent fasting works really well… for certain people… in certain situations. Some might even say it’s “life-changing.” But others? Not so much. And this seems especially true for women. Take my parents. For as long as I can remember, my...
4 NEGATIVE SIDE EFFECTS OF INADEQUATE SLEEP AND HOW TO SLEEP PROPERLY

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...
EXERCISE AND POST-TRAUMATIC STRESS DISORDER

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

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

By Brad Dieter Cardiovascular disease remains the leading cause of death worldwide, with more than half of all deaths each year being attributed to cardiovascular disease (1). Many factors contribute to cardiovascular disease, such as obesity, diabetes, high...
A NEAT APPROACH TO WEIGHT LOSS

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

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...
MUSCLE CLOCKS AND THE VALUE OF SYNCHRONIZED TRAINING

MUSCLE CLOCKS AND THE VALUE OF SYNCHRONIZED TRAINING

By AMY ASHMORE, PHD Many exercisers and athletes prefer to train at the same time every day. They may suggest a variety of reasons for this: That’s when they feel most awake, least hungry, most focused or least stressed. They may even say it seems easier to work out...
PREHABILITATION THROUGH CORRECTIVE EXERCISE: A GUIDE FOR TRAINERS

PREHABILITATION THROUGH CORRECTIVE EXERCISE: A GUIDE FOR TRAINERS

By Andrew Mills NASM Corrective Exercise Specialists (CES) can provide targeted help to improve their client’s baseline physical health before surgical intervention. The purpose of prehabilitation is to put the client into the best position possible for post-procedure...
REHAB EXERCISES FOR MASONRY WORKERS [RESEARCH ARTICLE REVIEW]

REHAB EXERCISES FOR MASONRY WORKERS [RESEARCH ARTICLE REVIEW]

By Nicole Golden RESEARCH REVIEW Effects of Selected Rehabilitative Exercises on External Rotator Muscles and Trapezius Muscles of Masonry Workers STUDY AUTHOR Singh, G. K., Srivastava, S., Kumar, M., & Ratnakar, S. ORIGINAL CITATION Singh, G. K., Srivastava, S.,...
STAYING IN SCOPE WITH NUTRITION

STAYING IN SCOPE WITH NUTRITION

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

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

By Brad Dieter Gaining muscle is not quite as easy as going to the gym and lifting weights. That is just one part of the equation. In reality, gaining muscle requires two main things: a stimulus for growth and the energy to grow tissue. Outside of significant hormonal...
THE CAUSES OF STRESS: A BREAKDOWN OF THE PHYSIOLOGY [GUIDE]

THE CAUSES OF STRESS: A BREAKDOWN OF THE PHYSIOLOGY [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?...
MICRONUTRIENTS – HOW CHRONIC SHORTAGES LEAD TO HEALTH PROBLEMS

MICRONUTRIENTS – HOW CHRONIC SHORTAGES LEAD TO HEALTH PROBLEMS

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

WHAT IS A NUTRITION COACH AND WHY ARE THEY IMPORTANT?

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