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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....
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...
EVERYTHING YOU NEED TO KNOW ABOUT INTRA-WORKOUT SUPPLEMENTS

EVERYTHING YOU NEED TO KNOW ABOUT INTRA-WORKOUT SUPPLEMENTS

Andre Adams Stay Updated with NASM! With all of the information and supplements in the fitness and wellness industry, it can be very overwhelming trying to decide what the best pre-, intra-, and post-workout supplementation is based on your specific goals.In this blog...
How to Personalize Your Bodybuilding Workouts to Your Goals

How to Personalize Your Bodybuilding Workouts to Your Goals

Andre Adams Are you interested in personalizing a bodybuilding workout to meet your goals, but not sure where to start? One recommendation for people working to achieve a specific aesthetic physique goal is to get more strategic with training and nutrition to force...
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...
THE 10 BEST UPPER BACK EXERCISES TO BUILD STRENGTH AND MOBILITY

THE 10 BEST UPPER BACK EXERCISES TO BUILD STRENGTH AND MOBILITY

By Stephanie Warwick Your upper back is one of the most important parts of your body. The muscle groups in this area are primarily responsible for keeping you upright because they work against the core. Without a strong upper back, not only will your posture be...
POWERLIFTING VS. BODYBUILDING: SPOT THE DIFFERENCE

POWERLIFTING VS. BODYBUILDING: SPOT THE DIFFERENCE

Andre Adams Stay Updated with NASM! Have you ever wondered what the difference between powerlifting and bodybuilding is? The two are often confused or used interchangeably in conversation, but they are very different sports with specific outcomes.In this blog, we will...
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...
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...
HOW TO KEEP YOUR BODYBUILDING CLIENTS ACCOUNTABLE

HOW TO KEEP YOUR BODYBUILDING CLIENTS ACCOUNTABLE

By Andre Adams Stay Updated with NASM! In the sport of bodybuilding, accountability is a staple of your success. The trait can help you in many other areas. The same principles that make you a successful competitive bodybuilding athlete mirror qualities that will help...
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...
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 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...
YBell Unique Exercises

YBell Unique Exercises

Posted by Casey Stenehjem The YBell’s award-winning multiple-handle design allows you to perform novel exercises and complexes that aren’t possible with traditional fitness equipment.   3 Unique Exercises You Can Only Perform With YBells Maybe you’ve had a...
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...
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...
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...
Calf Workouts: How to Grow the Often-Stubborn Muscle Group

Calf Workouts: How to Grow the Often-Stubborn Muscle Group

By Kinsey Mahaffey Anyone who has ever tried to get more muscle definition in their calves knows that it can sometimes be a tough task. Training your calves for muscle growth takes intentional effort, time, and a solid plan. To grow your calves, you want to choose the...
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)....
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...
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...
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...
HOW TO GET BETTER AT PULL-UPS: A HANDY GUIDE

HOW TO GET BETTER AT PULL-UPS: A HANDY GUIDE

By KINSEY MAHAFFEY Back in 5th grade, I remember watching a classmate knock out 13 pull-ups during the President’s Fitness Test. She made it look so effortless that I thought, “This should be easy!” Right? Wrong. I was shocked when I couldn’t even do ONE pull-up. What...
DOES COMPRESSION REALLY HELP WITH PERFORMANCE AND RECOVERY?

DOES COMPRESSION REALLY HELP WITH PERFORMANCE AND RECOVERY?

By ANDREW MILLS Improving physical performance is as much about maximizing performance quality as balancing and mitigating injury risks and maximizing recovery to prevent maladaptation in response to accumulated and progressive training loads. There is a lot of...
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,...
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...
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....
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...
MUSCLE SORENESS DOMS: HOW TO PREVENT TREAT SORE MUSCLES

MUSCLE SORENESS DOMS: HOW TO PREVENT TREAT SORE MUSCLES

BY JACQUELINE KAMINSKI If you’ve ever done any type of strenuous exercise, I’m sure you have felt the effects of it the next day. Can’t move. Stiff. Aching… what most of us allude to as muscle soreness. Anyone who’s never experienced muscle soreness is most definitely...
WALL SITS: HELPFUL TIPS AND BENEFITS

WALL SITS: HELPFUL TIPS AND BENEFITS

By When I was a student-athlete, wall sits were frequently used as a “character-building” exercise for the whole team. Character-building exercises were typically exercises that required perseverance and grit to push through to the end, thus building our character. As...
THE BENEFITS OF FLEXIBILITY: WHY YOU SHOULD STRETCH MORE!

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...
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...
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...
8 OF THE BEST SQUAT ALTERNATIVES FOR STRONGER LEGS

8 OF THE BEST SQUAT ALTERNATIVES FOR STRONGER LEGS

 By KINSEY MAHAFFEY You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine. What leg exercises can you do to...
THE 8 BEST SUPPLEMENTS FOR MUSCLE GROWTH YOU SHOULD TRY RIGHT NOW

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 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...
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...
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...
10 EFFECTIVE SHOULDER PAIN EXERCISES: CORRECT YOUR SHOULDER TODAY!

10 EFFECTIVE SHOULDER PAIN EXERCISES: CORRECT YOUR SHOULDER TODAY!

By Nicole Golden Shoulder pain, prior injury, or overall dysfunction is a very common problem in both the athletic and general populations in a personal training practice. A complaint of shoulder pain occurs in 16 to 26 per cent of adults and is the third most common...
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...
HOW TO INCREASE YOUR BENCH PRESS MAX: THE BEST WAYS TO BENCH MORE

HOW TO INCREASE YOUR BENCH PRESS MAX: THE BEST WAYS TO BENCH MORE

By KINSEY MAHAFFEY Whether you’re competing against others, or just competing against yourself, increasing your bench press max (the maximum weight that you can bench press in a single repetition) takes intentional effort. This article provides practical advice to...
L-ARGININE SUPPLEMENT BENEFITS: SHOULD YOU SUPPLEMENT?

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...
8 OF THE BEST SQUAT ALTERNATIVES FOR STRONGER LEGS

8 OF THE BEST SQUAT ALTERNATIVES FOR STRONGER LEGS

By KINSEY MAHAFFEY You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine. What leg exercises can you do to...
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...
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...
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...
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...
DROP SETS FOR GAINS: WHY THIS LIFTING FORMAT WORKS

DROP SETS FOR GAINS: WHY THIS LIFTING FORMAT WORKS

By KINSEY MAHAFFEY Strength training research points to the importance of training to muscle failure to maximize exercise-induced muscle hypertrophy (Willardson 2007). Many gym-goers use a standard horizontal load system, also known as a straight-set, to reach this...
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?...
THE TALK TEST: AN UNDERRATED FITNESS TOOL FOR PERSONAL TRAINERS

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...
HOW MUCH PHYSICAL ACTIVITY IS ENOUGH? RECOMMENDATIONS FOR THE WEEK

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

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...
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 FOODS THAT ARE HIGH IN HEALTHY FATS

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....
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...