Calories in vs. out? Or hormones? The debate is finally over. Here’s who won:

Calories in vs. out? Or hormones? The debate is finally over. Here’s who won:

By John Berardi, Ph.D. When it comes to body change, there’s no topic more polarizing than “calories in vs. calories out.” Some argue it’s the be-all and end-all of weight loss. Others say it’s oversimplified and misguided. In this article, we explore every angle of...
UNDERSTANDING THORACIC OUTLET SYNDROME:

UNDERSTANDING THORACIC OUTLET SYNDROME:

By Kyle Stull What is thoracic outlet syndrome? Are there assessments that personal trainers can consider to identify it, and can corrective exercise programming help? Thoracic outlet syndrome (TOS) is a condition involving the vessels of the neck, shoulder, and arm....
Overstressed and overeating:

Overstressed and overeating:

How to solve the two biggest health and fitness problems most women face. By Krista Scott-Dixon Feeling overworked and under-appreciated? Having trouble staying consistent with nutrition and fitness because of life’s demands? Wondering if you’ll ever be able to find...
STRESS RECOVERY AND PERFORRMANCE:

STRESS RECOVERY AND PERFORRMANCE:

By Fabio Comana We all speak of it and experience it, but what is stress? It is defined as a non-specific response by the body to any demand (stressor) that overcomes, or threatens to overcome, the body’s ability to maintain homeostasis (that state of equilibrium of...
REFUEL, REPAIR, REHYDRATE, REVITALIZE: SPORTS NUTRITION FOR OPTIMUM RECOVERY:

REFUEL, REPAIR, REHYDRATE, REVITALIZE: SPORTS NUTRITION FOR OPTIMUM RECOVERY:

By Geoff Lecovin Whether you’ve just finished a HIIT workout, completed a CrossFit WOD, hit your PR or finished a triathlon, your focus should move from performance to recovery. This involves: Refueling Repairing Rehydrating Revitalizing Evidence-based strategies to...
HIP IMPINGEMENT UNHINGED: MOBILIZING THE HAMSTRINGS AND PELVIS:

HIP IMPINGEMENT UNHINGED: MOBILIZING THE HAMSTRINGS AND PELVIS:

B Kyle Stull Personal trainers will likely encounter a client with hip impingement as a training concern. Improve your client’s hip mobility with these stretching and strengthening techniques, plus cueing advice for pelvic positioning. Hip discomfort or pain is common...
Evidence that Matters for Function: Hip Extension in the Elderly:

Evidence that Matters for Function: Hip Extension in the Elderly:

by Dr. David Tiberio Kerrigan DC, Todd MK, Della Croce U, Lipsitz LA, Collins JJ. Biomechanical gait alterations independent of speed in healthy elderly: evidence for specific limiting impairments. Arch Phys Med Rehabil 199879:317-322. The purpose of this study was to...
CAN SUPERFOODS EQUAL SUPER PERFORMANCE?:

CAN SUPERFOODS EQUAL SUPER PERFORMANCE?:

By Emily Bailey Meet three of today’s superfood darlings: açai berries, beetroot juice, and curcumin. What does the research say regarding their impact on athletic performance, recovery, and overall health? Here’s the delicious news. “Superfood” has been a buzzword...
‘What’s happening to my body!?’ 6 lifestyle strategies to feel your best during menopause:

‘What’s happening to my body!?’ 6 lifestyle strategies to feel your best during menopause:

By Dr. Krista Scott-Dixon, Dr. Helen Kollias, Jennifer Broxterman, MSc, RD, and Pamela Ruhland Hot flashes, mood swings, weight gain, brain fog: Menopause can make you wonder if your body is totally cuckoo. But what many women don’t realize is that they do have some...
MOTIVATIONAL INTERVIEWING: STEPS TO BEHAVIOUR CHANGE;

MOTIVATIONAL INTERVIEWING: STEPS TO BEHAVIOUR CHANGE;

By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Are you motivated by someone telling you what to do or are you more motivated to do something when it is your own idea and choice to do it? You probably agreed with being more motivated by your own ideas and decisions. Do...
ACTIVITY AND COGNITION: GET MOVING FOR AN AFTERNOON PICK-ME-UP;

ACTIVITY AND COGNITION: GET MOVING FOR AN AFTERNOON PICK-ME-UP;

By KANDI STULL Advertisers market their products to fight that 2:30 crash. Coffee chains promote their afternoon caffeinated happy hours to help get you through the day. Some cultures even have an after-lunch siesta to combat fatigue. What if there was a different way...
Nutrition for seniors: 7 lifestyle strategies to stay strong, healthy, and independent longer:

Nutrition for seniors: 7 lifestyle strategies to stay strong, healthy, and independent longer:

By Jennifer Broxterman, MSc, RD Forgetting things, feeling incapable, grappling with loneliness, and maybe not enjoying daily life? Aging is inevitable, but these symptoms don’t have to be. Whether you’re noticing them in yourself, or coaching someone who is, here’s...
CIRCADIAN RHYTHMS: HOW TIME OF DAY AFFECTS QUALITY OF TRAINING:

CIRCADIAN RHYTHMS: HOW TIME OF DAY AFFECTS QUALITY OF TRAINING:

By Mike Bracko Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle, responding primarily to light and darkness (National Institute of General Medical Sciences, 2018). They regulate periods of sleepiness and wakefulness through...
CAN YOU GET ENOUGH PROTEIN (AND OTHER NUTRIENTS) ON A VEGAN DIET?:

CAN YOU GET ENOUGH PROTEIN (AND OTHER NUTRIENTS) ON A VEGAN DIET?:

By Brierley Horton, MS, RD People choose to “go vegan” for a variety of reasons—perhaps they aspire to be Tom Brady (or at his level of fitness), or land on veganism for ethical concerns around eating animal products, or the environmental impact that animals raised...
LOOKING FOR A SPORTS PERFORMANCE EDGE? ADD A DOSE OF ANTICIPATION AND EXCITATION:

LOOKING FOR A SPORTS PERFORMANCE EDGE? ADD A DOSE OF ANTICIPATION AND EXCITATION:

By Geoff Lecovin Are you looking for that competitive edge? You might consider ways of stimulating your nervous system. The central governor model is based on the premise that the nervous system strives to maintain homeostasis to minimize mental and physical fatigue...
Creatine Supplementation: Performance Benefits and Drawbacks

Creatine Supplementation: Performance Benefits and Drawbacks

By: Brian Sutton, MS, MA, PES, CES, NASM CPT Introduction Over the last 10-plus years, there probably has not been a supplement more popular or one researched more often than creatine monohydrate. Creatine has found its place among bodybuilders, fitness enthusiasts,...
FOAM ROLLING- APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE:

FOAM ROLLING- APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE:

By  STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS 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...
Eating Too Much? You Can Blame Your Brain:

Eating Too Much? You Can Blame Your Brain:

By Brian St. Pierre How brain signaling drives what you eat. (And what to do about it). It’s no secret that obesity rates have been rising in the U.S. (and other industrialized nations) for the past 30 years. It’s also no secret that Americans eat more than they used...
What to do when you don’t like vegetables.  3 steps for training your palate (and why it’s important):

What to do when you don’t like vegetables. 3 steps for training your palate (and why it’s important):

By James Heathers and Jennifer Nickle SHARE What can you do when you have serious health and fitness goals…but you just don’t like vegetables? First, know that you’re not crazy (and you’re not alone). Next, try our 3-step formula to go from spitting out to seeking out...
Are You Carbohydrate Intolerant? Here’s How To Know + What To Do About It:

Are You Carbohydrate Intolerant? Here’s How To Know + What To Do About It:

By Frank Lipman, M.D.Pioneer in Functional Medicine Are you interested in optimizing your health? Are you overwhelmed by the amount of information and guidance out there? In his new book, How to Be Well, Dr. Frank Lipman organizes your health into six essential...
ADDRESSING OVERACTIVE HIP FLEXORS WITH CORRECTIVE EXERCISE:

ADDRESSING OVERACTIVE HIP FLEXORS WITH CORRECTIVE EXERCISE:

BY Andrew Mills For many of us, working with individuals with tight/overactive hip flexors is a common occurrence. Learning to properly assess and address overactive hip flexors is a powerful skill in helping today’s client move more efficiently. Spending long hours...
Manufactured deliciousness:  Why you can’t stop overeating (plus 3 strategies to get control):

Manufactured deliciousness: Why you can’t stop overeating (plus 3 strategies to get control):

By Jennifer Broxterman, MSc, RD You know the feeling: One salty crunch turns into 100, and suddenly you’re licking the cheese dust and wondering: What’s wrong with me?  Actually, it’s normal to feel like you can’t stop overeating certain things. Today’s hyperpalatable...
IS STATIC STRETCHING THE BEST STRATEGY FOR INJURY PREVENTION AND PERFORMANCE ENHANCEMENT?

IS STATIC STRETCHING THE BEST STRATEGY FOR INJURY PREVENTION AND PERFORMANCE ENHANCEMENT?

By KATHY ZETTERBERG Static stretching is a highly debated and controversial topic within the fitness and sports performance communities and is focused around the concept that sustained static stretching could impair subsequent performance (Rossi et al. 2010; Shrier...
Every Question You’ve Ever Had About The Keto Diet — Answered:

Every Question You’ve Ever Had About The Keto Diet — Answered:

Vincent M. Pedre, M.D.Gut Health Specialist & Best-Selling Author The mbg Collective is a curated group of our most trusted wellness advisers. Since 2009, we’ve had the brightest, most passionate, and mission-driven leaders in wellness share their intimate...
Can you gain weight from eating too little? No, but here’s why it’s so easy to think you can:

Can you gain weight from eating too little? No, but here’s why it’s so easy to think you can:

By Brian St. Pierre You’re tracking your eating and exercise meticulously but not seeing results. Has your metabolism slowed to a crawl? Are your hormones off? Is it really possible to GAIN weight from eating too LITTLE? Here’s what’s really going on — and how to...
PIRIFORMIS: IS IT REALLY TIGHT? REALLY?:

PIRIFORMIS: IS IT REALLY TIGHT? REALLY?:

By Kyle Stull Most clients, and fitness professionals alike, use the term “tight” to indicate that a muscle or other form of contractile tissue is shorter than it should be. After being in the fitness industry for more than 15 years, I’ve heard the phrase “my...
REFUEL, REPAIR, REHYDRATE, REVITALIZE: SPORTS NUTRITION FOR OPTIMUM RECOVERY

REFUEL, REPAIR, REHYDRATE, REVITALIZE: SPORTS NUTRITION FOR OPTIMUM RECOVERY

By Geoff Lecovin Whether you’ve just finished a HIIT workout, completed a CrossFit WOD, hit your PR or finished a triathlon, your focus should move from performance to recovery. This involves: Refuelling Repairing Rehydrating Revitalizing Evidence-based strategies to...
Meal plans usually suck.  Here are 6 better ways to transform your diet:

Meal plans usually suck. Here are 6 better ways to transform your diet:

By Brian St. Pierre Lots of people looking to improve their eating think meal plans are the answer. The only problem? Meal plans usually suck… and they rarely last. So, instead of prescribing yet another doomed eating regimen, check out these 6 ways to transform any...
The benefits of overindulgence. (And the 4 key lessons that eating too much can teach you):

The benefits of overindulgence. (And the 4 key lessons that eating too much can teach you):

By Krista Scott-Dixon New clients often come to us feeling guilty and weak after a holiday season, a vacation, or a long weekend of overeating. Our response often surprises them. Because we know that there are some surprising benefits of overindulgence and key lessons...
INJURY PREVENTION FOR ICE HOCKEY: KEEPING YOUR TEAM ON THE ICE AND IN THE GAME:

INJURY PREVENTION FOR ICE HOCKEY: KEEPING YOUR TEAM ON THE ICE AND IN THE GAME:

By  MICHAEL YAREMKO Avoiding non-contact injuries with corrective exercise can help keep your hockey team on the ice and in the game. Anytime I mention that I am a hockey player, the first question I get is, “How come you still have all of your teeth?” Hockey is...

Why the “pause-button mentality” is ruining your health and fitness:

By John Berardi, Ph.D. “I’ll resume healthy eating after my vacation… once the baby is born… after Dad gets out of the hospital… January 1… Monday.” While this kind of “pause-button mentality” seems reasonable, it could be ruining your health and fitness. Here’s why,...
FOAM ROLLING- APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE:

FOAM ROLLING- APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE:

By  STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS 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...
RESEARCH IN REVIEW: WILL WEIGHING IN EVERY DAY IMPROVE WEIGHT CONTROL BEHAVIORS?:

RESEARCH IN REVIEW: WILL WEIGHING IN EVERY DAY IMPROVE WEIGHT CONTROL BEHAVIORS?:

By Kyle Stull With weight loss being one of the common goals for clients, will recommending a daily visit to the scale improve their results? See what this study found. Journal Article: Steinberg, D.M., Bennett, G.G., Askew, S., & Tate, D.F. (2015). Weighing...
HORMONAL BALANCE AND METABOLISM: HOW EXERCISE CAN POSITIVELY AFFECT HORMONES

HORMONAL BALANCE AND METABOLISM: HOW EXERCISE CAN POSITIVELY AFFECT HORMONES

By JOSH ELSESSER There are four hormones that are critical to the success of your client’s weight loss program. Cortisol, insulin, thyroid, and the sex hormones (testosterone in men, and progesterone in women). When kept in balance, these hormones have the largest...
Boosting Brain Fitness-Understanding the Brain and Exercise:

Boosting Brain Fitness-Understanding the Brain and Exercise:

By Fabio Comana Neuroplasticity was a relatively unknown term until the 1970s when scientists began accepting the notion that our brain is a not a physiologically static organ, becoming fixed shortly after birth with approximately 100 billion neurons (nerve cells) (1,...
Carpal Tunnel Syndrome: Corrective Exercise Programming For The Wrist:

Carpal Tunnel Syndrome: Corrective Exercise Programming For The Wrist:

By Kyle Stull Wrist injuries are very common. This is especially true for those on the ice and snow, and also in wheeled sports and activities such as skating and skateboarding in more recent years. In fact, wrist injuries are the second most common type of upper...
Sympathetic vs Parasympathetic Overtraining – Selecting The Proper Modality to Maximise Recovery:

Sympathetic vs Parasympathetic Overtraining – Selecting The Proper Modality to Maximise Recovery:

By BRYAN D. BURNSTEIN, MS, LAT, ATC, CSCS, NASM-CES, PES, FNS, USAW A successful sports performance program may be summarized by two primary outcomes; athlete availability and athlete durability. Therefore, it is the responsibility of the sports performance...
25+ nutrition and lifestyle strategies to lower your risk of Alzheimer’s disease:

25+ nutrition and lifestyle strategies to lower your risk of Alzheimer’s disease:

By John Berardi, PhD. Worried about Alzheimer’s disease and neurodegeneration? There are many things we can’t control when it comes to cognitive decline. But certain nutrition and lifestyle choices may help to lower our risk. Here’s how to stack the deck in your...
7 proven + profitable models for adding nutrition coaching to a health and fitness business:

7 proven + profitable models for adding nutrition coaching to a health and fitness business:

By John Berardi, PhD. Learning more about nutrition is one thing; turning that knowledge into results (and a thriving practice) is another. That’s why, in this article, I share seven proven business models from top health and fitness experts. Use them to grow your...
Making You Move, Is What I Enjoy.

Making You Move, Is What I Enjoy.

By Wayne David Clark As fitness professionals we sometimes tend to neglect our own bodies in favour of helping others achieve their goals. We become so focussed on the needs of others that our own needs tend to be placed on the back burner. Having said that a lot of...
Endurance Exercise and Your Gut: Strategies To Out Run The Runs and Other GI Complaints

Endurance Exercise and Your Gut: Strategies To Out Run The Runs and Other GI Complaints

By Geoff Lecovin Adverse gastrointestinal (GI) complaints, such as cramps, nausea, vomiting and diarrhea are common problems faced by up to 90% of endurance athletes. Exercise-related gastrointestinal symptoms are inconvenient, can adversely affect performance and in...
Understanding Childhood Obesity:

Understanding Childhood Obesity:

By Brain Sutton MA, MS, CSCS, NASM-CPT, CES, PES A growing epidemic facing the next generation of Americans is childhood obesity. This epidemic will have lasting effects on health, wellbeing, and rising healthcare costs. In fact, childhood obesity has roughly tripled...
Everybody Is Foam Rolling But Why Everywhere:?

Everybody Is Foam Rolling But Why Everywhere:?

By Kyle Stull Foam rolling, a form of self-myofascial release (SMR), hit the mainstream almost 15 years ago and is continuing to increase in popularity. While there are several ways to measure these popularity trends, an interesting approach is to look at the...
Ankle Mobility: How It Can Maximize or Limit Client Results:

Ankle Mobility: How It Can Maximize or Limit Client Results:

By Jared Meacham Personal trainers must look at the concept of physical fitness results through many different lenses. What amounts to optimal fitness for one client may not necessarily be the bee’s knees of fitness achievement for another. This blog post is a basic...