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THE BEST PROTEIN SOURCES FOR VEGANS AND VEGETARIANS

THE BEST PROTEIN SOURCES FOR VEGANS AND VEGETARIANS

By Allison Brager Veganism has been a tremendously growing movement in recent years. Best-selling books & plant-based protein start-up companies, products, and nutrition courses have fueled its growth. Every kind of nutritional plan has its benefits and costs....
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...
15 FOODS HIGH IN IRON: GET YOUR DAILY VALUES EFFICIENTLY

15 FOODS HIGH IN IRON: GET YOUR DAILY VALUES EFFICIENTLY

by JACQUELINE KAMINSKI Iron is a mineral you often hear nutrition coaches and sports nutrition coaches advocate to get more of to avoid the risk of deficiency. But why? Why is this mineral so important and why should you make sure you’re getting adequate amounts in...
NASM GUIDE TO PUSH-UPS (PART 4): STRENGTH AND HYPERTROPHY

NASM GUIDE TO PUSH-UPS (PART 4): STRENGTH AND HYPERTROPHY

KINSEY MAHAFFEY Can pushups build muscle mass and be incorporated into strength training? Yes! In part 3 of this series, we explored different variations of the push-up and how to progress the push-up in Phase 1 of the OPT Model, Stabilization Endurance Training,...
NASM GUIDE TO PUSH-UPS (PART 3): LEVELING UP THE PUSH-UP

NASM GUIDE TO PUSH-UPS (PART 3): LEVELING UP THE PUSH-UP

KINSEY MAHAFFEY In case you missed it, in part 1 of this series, we discussed the proper set-up and form for push-ups, as well as the muscles used in the movement. This article, part 3, will explore a few variations of the push-up, and ways to progress each variation...
NASM GUIDE TO PUSH-UPS (PART 2): GETTING BETTER AT PUSH-UPS

NASM GUIDE TO PUSH-UPS (PART 2): GETTING BETTER AT PUSH-UPS

TONY AMBLER-WRIGHT If you were able to try out the standard push-up stated in our first article of this series and found it to be more challenging than what you’ve been doing, this is excellent news! Most often, when the push-up is done correctly, we find it to...
THE BENEFITS OF STRETCHING: LEARN THE ADVANTAGES OF FLEXIBILITY

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...
EXERCISE AS STRESS MANAGEMENT: HOW WORKOUTS HELP YOUR WELLBEING

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...
AVOCADO NUTRITION FACTS & BENEFITS: 5 REASONS TO EAT THE FRUIT!

AVOCADO NUTRITION FACTS & BENEFITS: 5 REASONS TO EAT THE FRUIT!

BY dr ALLISON BRAGER Avocados are not just for Millennials. Avocados, much like coffee, are one of the most exported goods across Central America, and there’s a reason for it. Avocados are a healthy source of fats and essential nutrients sufficient and necessary...
THE BENEFITS OF STRETCHING: LEARN THE ADVANTAGES OF FLEXIBILITY

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

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.

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...
PHASE 4 OF THE OPT™ MODEL: MAXIMAL STRENGTH TRAINING:

PHASE 4 OF THE OPT™ MODEL: MAXIMAL STRENGTH TRAINING:

By Jace Fuchs The Optimum Performance Training (OPT) model is a proven training system for CPTs that can help any client reach any goal safely and effectively. It is a system based on human movement science and integrated training principles and validated in research...
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...
WHAT IS MUSCLE ACTION? CONCENTRIC, ECCENTRIC, AND ISOMETRIC MUSCLES:

WHAT IS MUSCLE ACTION? CONCENTRIC, ECCENTRIC, AND ISOMETRIC MUSCLES:

By Mel Siff The process of muscle contraction is central to all fitness, strength and sports training, yet there are many aspects of this apparently well-known phenomenon that are not adequately understood even at a more popular level. For a start, even though muscles...
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....
ATHLETE RECOVERY TECHNIQUES TO ACHIEVE PEAK PERFORMANCE:

ATHLETE RECOVERY TECHNIQUES TO ACHIEVE PEAK PERFORMANCE:

By DR. ALLISON BRAGER Newton had it right all along: For every action, there is [indeed] a reaction. In 2021 this means that however hard we work towards our fitness goals, wellness goals, and professional goals, we must work that hard or harder towards recovery.I...
OPT™ MODEL PHASE 5: POWER TRAINING:

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...
PHASE 4 OF THE OPT™ MODEL: MAXIMAL STRENGTH TRAINING:

PHASE 4 OF THE OPT™ MODEL: MAXIMAL STRENGTH TRAINING:

By Jace Fuchs The Optimum Performance Training (OPT) model is a proven training system for CPTs that can help any client reach any goal safely and effectively. It is a system based on human movement science and integrated training principles and validated in research...
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...
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...
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...
WHY EXERCISE RECOVERY HAS BECOME A VITAL COMPONENT OF FITNESS:

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!:

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...
PROGRESSIVE OVERLOAD EXPLAINED: GROW MUSCLE & STRENGTH TODAY

PROGRESSIVE OVERLOAD EXPLAINED: GROW MUSCLE & STRENGTH TODAY

By Andre Adams With any training regimen the body is always in a state of adaptation. To continuously improve performance over time, your training must be modified to increase the acute variables and progressively overload the muscles. In this blog we will look beyond...
FUNCTIONAL TRAINING: COMPOUND WORKOUTS FOR FUNCTIONAL STRENGTH:

FUNCTIONAL TRAINING: COMPOUND WORKOUTS FOR FUNCTIONAL STRENGTH:

By KINSEY MAHAFFEY Functional training has been a popular training term for decades, and you’ve likely seen the term used recently in gym advertisements, fitness magazines, and social media videos. Unfortunately, sometimes in the fitness industry, a term meant to...
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....
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...
SAFE PREGNANCY EXERCISES FOR EACH TRIMESTER: PRENATAL WORKOUTS:

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:

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:

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...
SQUATS FOR PREGNANT WOMEN: PRENATAL FITNESS TIPS:

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...
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,...
6 SIMPLE TIPS TO STAVE OFF ARTHRITIS SYMPTOMS!:

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...
CIRCUIT TRAINING – EVERYTHING YOU NEED TO KNOW:

CIRCUIT TRAINING – EVERYTHING YOU NEED TO KNOW:

By KINSEY MAHAFFEY The term “circuit training” is widely used by fitness professionals, magazines, gyms, and fitness classes. If you did a google search to find circuit training classes in your area, no two classes would likely look precisely the same. One...
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...
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...
HOW TO PERFORM GOBLET SQUATS FOR STRONGER GLUTES:

HOW TO PERFORM GOBLET SQUATS FOR STRONGER GLUTES:

By KINSEY MAHAFFEY Squats are a staple exercise in any workout. From bodyweight squats to barbell squats and everything in-between, you can find a squat variation that uses almost any equipment type. Not only is the squat one of the most functional exercises, but...
THE SYMPTOMS AND EFFECTS OF STRESS: A HELPFUL GUIDE:

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:

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:

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:

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...
HOW TO PERFORM A STANDARD PLANK WITH 4 VARIATIONS:

HOW TO PERFORM A STANDARD PLANK WITH 4 VARIATIONS:

By Melissa Hatton Do you remember the recent social media “planking” fad where individuals would perform planks in some precarious and curious places? While some were photoshopped to express creativity and superhuman strength, when performed correctly, he...
EXAMPLES OF BEHAVIOR CHANGE GOALS THROUGH SMALL STEPS AND TINY HABITS:

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:

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...
HELPING A CLIENT SET REALISTIC WEIGHT LOSS GOALS:

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...
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....
Why You Should Start Using the YBell App Today:

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

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...
7 QUESTIONS ALL NUTRITION COACHES NEED TO KNOW HOW TO ANSWER

7 QUESTIONS ALL NUTRITION COACHES NEED TO KNOW HOW TO ANSWER

By NASM With fad diets flooding the marketplace, obesity and heart disease numbers rapidly increasing, and more confusing food choices than ever before, Nutrition Coaches are in particularly high demand. This is an exciting, rewarding career for people who love...
5 WAYS TO ENHANCE YOUR HEALTHSPAN

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...
CORRECTIVE EXERCISE & EFFECTIVE MINDSETS IN FIGHT SPORTS

CORRECTIVE EXERCISE & EFFECTIVE MINDSETS IN FIGHT SPORTS

With Rick Richey Host Rick Richey chats with Toni Ricci about the effectiveness of corrective exercise for professional fighters. Moving beyond that, he also explains how recovery, sleep, mindset, and more affect the overall preparedness of those who compete in fight...
CORRECTIVE EXERCISE & EFFECTIVE MINDSETS IN FIGHT SPORTS

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...
A 9-EXERCISE BODY-WEIGHT WORKOUT

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:

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,...
OVERTRAINING: WHAT IT IS AND HOW TO IDENTIFY IT

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

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,...
THE ANATOMY OF A PUSH-UP: EXPLORING PROPER PUSH-UP FORM AND TECHNIQUE

THE ANATOMY OF A PUSH-UP: EXPLORING PROPER PUSH-UP FORM AND TECHNIQUE

By ANNIE MALAYTHONG A push-up is an exercise you can do anytime, anywhere, but only if you learn the how, what, when, and why of it. Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall...
TIPS FOR WORKING OUT AT HOME: MAKING AT-HOME WORKOUTS WORK FOR YOU

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

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...
SHEDDING A NEW LIGHT ON YOUR REST DAY

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...
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...
ACTIVE RECOVERY: REST DAYS, WORKOUTS, AND EXERCISES EXAMPLES

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

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

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

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

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...
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