Nov 23, 2020
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...
Nov 20, 2020
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...
Nov 13, 2020
By KINSEY MAHAFFEY COVID-19 forced gym closures, which in turn disrupted sessions for many personal training clients. As a trainer, here are some specific ways the NASM Optimum Performance Training™ model can ease their minds as they gradually resume their routines....
Oct 30, 2020
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...
Oct 26, 2020
By Katrina Pilkinton We can teeter on using the term “fit” to refer to a family’s health and wellbeing, but that can all-too-often encompass a notion that a family’s goals are performative. Being WELL is the goal. What does that look like or...
Oct 23, 2020
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]](https://opstudiohk.com/wp-content/uploads/2020/09/causes-of-stress.jpg)
Oct 19, 2020
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?...
Oct 16, 2020
By SHIRLEY ARCHER, JD, MA · When Randy Hetrick “MacGyvered” the predecessor for today’s TRX® Suspension Trainer™ while serving as a Navy SEAL officer in 1997, he had no idea he was creating an entirely new fitness methodology—Suspension Training®. He sparked what...
Oct 12, 2020
By CHERILYN MCLESTER, PHD Exercise is often associated with physical exertion and adaptations such as weight loss, improved athletic performance, and increased strength. However, one thing that these variables all have in common is that they are not mindless. In other...
Oct 5, 2020
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...
Oct 2, 2020
By KATRINA PILKINGTON As a personal trainer, forming your own fitness business can come with its fair share of challenges. Ensuring your marketing is on par with the vision you have for your business is an important facet of a thriving personal training practice. One...
Sep 29, 2020
Don’t freak out, but your body is not symmetrical…and that’s totally normal! There are tiny differences between the left and right sides of your face, one of your legs is probably a little bit longer than the other, and maybe your shoes have always felt a little...
Sep 28, 2020
By Nicole Golden A skilled fitness professional should have the capacity to handle a variety of special populations. The needs and training goals of older adults and children differ greatly from those of teens or young and middle adults. Generally, the most common...
Sep 25, 2020
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,...
Sep 21, 2020
By NASM As featured in our nutrition course – Navigating Diets – which is a detailed sampling of the overall CNC curriculum. To truly grasp the complexities of nutrition means learning what separates – and connects – the most common diets. This...
Sep 9, 2020
By TheraGun You’re committed to your wellness routine and living the healthiest lifestyle possible. You dedicate a chunk of time during your week to either the gym or yoga or maybe even boxing and lifting weights. Hell, sometimes you even throw in a green juice when...
Sep 9, 2020
By Dr. Jason Welcome to Help and Wellness, a blog where we will share everything you need to know about Theragun Percussive Therapy, general health & wellness, and everything in between. We’ll also share stories that move us and connect us with you, our Theragun...
Sep 9, 2020
With Elisa Goodman Elissa Goodman describes herself as a “type A Aries.” She lived a fast-paced life and might have continued that way if she had not been diagnosed with cancer at age 32. Today, Elissa is a Holistic Nutritionist and cleanse expert and the...
Aug 31, 2020
By Alyssa Parten Learning how to coach an athlete is far more complicated than training general population clientele and, arguably, more fulfilling. There are many more factors, modalities, thinking, and planning strategies involved with coaching an athlete of any...
Aug 28, 2020
By Sam Arnold Meeting new people can lead to many things in life. For personal trainers and behavior change specialists specifically, the situation can offer up opportunities to network, connect with someone in a new field or part of town, and potentially even gain a...
Aug 10, 2020
By NASM Even though your at-home life might seem a little bland right now, you can still count on some healthy, flavourful meals to provide a little spice. For a snack – Get a great protein shake recommendation. For breakfast – Learn how to make delicious...
Aug 7, 2020
By CHRISTOPHER & KARA MOHR It has often been said that nutrition is 90% of the game and training just 10%. The truth is, nutritionand training are equally important for various reasons, and it’s not just a 50/50 game because there are many other equally...
Jul 27, 2020
By NASM As discussed in our nutritional supplement course – Making Sense of Supplements – sometimes navigating the vitamin aisle can be a little tricky. Even for the most seasoned of certified nutrition coaches, the endless barrage of advertisements and...
Jul 10, 2020
By Brad Dieter There has been a rise in the popularity of low-carbohydrate diets over the last decade, and they became one of the most popular diets of the previous five years. The increase in popularity was due to the idea that carbohydrates control your body fat,...
Apr 27, 2020
By JUSTIN KOMPF One of the requirements for a coach to be “good” is their ability to relay information to a client so that they can correctly and comfortably execute strength training movements. The inability to do this contributes to incorrect form, which in turn...
Apr 20, 2020
By Nicole Nichols As a Pilates instructor, I’ve worked with many women who wanted to regain strength and muscle tone after pregnancy. Some of them complained about abdominal pressure, pain or weakness even years after giving birth. Others returned to class with their...
Apr 17, 2020
By Brian Sutton Is red wine healthy for our bodies? Many speculate red wine can help prevent heart disease and other chronic diseases; is this true? Let’s take a closer look at the science. RED WINE BASICS Many health experts believe red wine in moderation can promote...
Apr 13, 2020
By Brad Dieter The leading cause of death in the United States, and the rest of the world, is heart disease. While there is some genetic risk for developing heart disease, much of the risk is due to lifestyle, which means you can actively manage a lot of your risk for...
Mar 16, 2020
By Angie Miller Personal trainers are individuals who inspire, motivate, and guide others to achieve their fitness goals. It is a rewarding, highly-ranked career with immense job satisfaction (CNN Money, 2012). If you are ready to become more involved in the fitness...
Mar 9, 2020
By Mogan Shapiro With the start of the New Year, many of us have made resolutions to improve our health and fitness. While having specific health and fitness goals in mind is excellent, people often go to extremes to accomplish these goals. They try the newest fad...
Feb 28, 2020
By Laura Quaglio As NASM Senior Fitness Specialists well know, older adults are a growing segment of the population—and a rewarding group to work with. Check out these amazing perks that your senior clients can enjoy, thanks to your work. A CLEARER MIND ALL DAY LONG A...
Feb 24, 2020
By Lisa Quigley Many are aware of the touted benefits of meditation: increased awareness, decreased anxiety, enhanced peace of mind and an improved connection with the present moment. In The Artist’s Way(Penguin Random House 2016), Julia Cameron describes it like...
Feb 14, 2020
By April Durrett After “James” earned his exercise physiology degree, he was eager to get certified as a personal trainer and begin his career. A college athlete, he had dreams of putting clients through rigorous programs that yielded results, and he envisioned owning...
Feb 3, 2020
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 the gym is excellent,...
Jan 31, 2020
By Justin Kompf Imagine that you had to think about which hand to pick a phone up with every time it rang, if you had to consciously deliberate on whether or not to brush your teeth in the morning, or put your seatbelt on when you got in the car, or to go when the...
Jan 20, 2020
By NASM Some personal trainers have an impressive list of credentials but a small client base, while others aren’t as educated but are always booked. What’s the difference between them? In this episode, Rick Richey discusses how to find the balance between these two...
Jan 17, 2020
By Brad Dieter The holiday season can be a stressful time to adhere to a regular diet schedule. There are holiday parties, travel, an abundance of holiday goodies lying around the house, and there is more time spent indoors and less time exercising. HOLIDAY WEIGHT...
Jan 13, 2020
By Dana Bender I love to travel to new destinations and experience new cities, cultures, and cuisines. If you are similar to me and exercise is an ingrained daily habit, the question becomes, “how do I stay active and exercise while still enjoying myself on...
Jan 3, 2020
By Brad Dieter For many people, clients and coaches alike, the start of a new year means a fresh outlook and often, resolutions to change or improve certain areas of your life. Sadly, many New Year’s resolutions don’t end up being overly successful. Depending on the...
Jan 3, 2020
By Justin Kompf Most personal trainers, at some point, will have a consultation with a client who has a weight loss goal. For a few weeks, I had one of my clients message me everything they ate along with their exercise routine outside of the gym. We’re talking times,...
Jan 3, 2020
BY DR. ALLISON BRAGER As a result of advancing technologies in science and engineering, we can study the brain in real-time from many different angles. We can study the strength and intensity of connections between different brain areas as well as...
Dec 18, 2019
Finally, a data-driven guide to pricing your services, making more money, and leveling up as a coach. By Camille DePutter and M.J. Perrier, PhD “What should I charge?” At some point, every nutrition coach asks that question. You could be just starting out and have no...
Dec 13, 2019
By Dana Bender Feelings of stress can manifest in different ways for different people. In some cases, internal tension emerges because situations in our lives do not match our internal expectations, or because things do not go as per our plan. Over the years, I have...
Nov 28, 2019
By Alexandra Williams Avocados may be one solution to manage hunger and aid in metabolic control, according to findings from the Center for Nutrition at Illinois Institute of Technology. In a crossover clinical trial with 31 adults classified as overweight/obese,...
Nov 25, 2019
By Joy Keller It’s an hour before your session starts, and you get a text from your client Kelly, a 33-year-old mom of two who is 50 pounds overweight, has just been diagnosed as being prediabetic, and is trying to change her lifestyle. She’s late again. This is not...
Nov 15, 2019
By Cathie Ericson There are some things that most of your clients of any age can probably agree on. For example, burpees are unpleasant yet satisfying, and a playlist that includes Beyoncé can make just about any workout fly by. But you might find that your millennial...
Nov 4, 2019
By Alexandra Williams As a fitness professional, you’re likely familiar with exercise-induced asthma (EIA) or exercise-induced bronchoconstriction (EIB), which can cause symptoms like wheezing, coughing, shortness of breath or a tightness in the chest—particularly in...
Nov 1, 2019
By Angie Miller MS In the gym, we expect to use our body’s full range of motion. In life, we’re entitled to a full range of emotions, too. Provided we’re able to express and manage our emotions appropriately, this is healthy. But for some people, emotions can affect...
Oct 14, 2019
By Brad Dieter One of the most important things regarding “healthy eating” is to understand that what we eat is tied into our habits. A habit is defined as: “a settled or regular tendency or practice, especially one that is hard to give up.” Think about it for a...
Sep 30, 2019
By Angie Miller I became an NASM Certified Personal Trainer in 2005, after more than a decade of experience teaching group fitness. My inspiration came from my participants, my trusted community of followers, who convinced me that it was time to take my career to the...
Sep 27, 2019
By Brad Dieter In an era of catchy blogs, celebrity diets, and access to all of the world’s information at your fingertips, managing a client’s expectations for safe and healthy weight loss can be a challenge. Despite these challenges, the amount of information and...Sep 23, 2019
By Sean Greeley If you’re like most newly certified personal trainers, you’re uncomfortable thinking about how to market yourself to generate leads and build up a client base. That’s because fitness is your passion … and suddenly fitness has become your business. To...
Sep 13, 2019
By Pete McCall Thanks to social media, the explosive popularity of studio-based group workout programs, and the fact that many top actors work with a personal trainer to develop the sculpted physiques you see in the movies, many people are running away from their...
Sep 9, 2019
By Pete Mc Call Here’s a little confession: before becoming a fitness professional, I was a history geek. Seriously, at one point, I thought about becoming a (cool) high school history teacher, which is why it’s fun for me to study the history of the fitness industry;...
Sep 6, 2019
By Dana Bender With the growing utilization of technology in both personal and professional life, there seems to be less time to “just be” without a plethora of stimuli around us. Between computer use at work, smartphone use in our personal life, and the popularity of...
Sep 2, 2019
By Sean Greeley The strength of your business is equal to the strength of your network. Here’s what I mean… Many fitness professionals and personal trainers invest huge amounts of time learning their craft. They work hard to get certified, and then want to get down to...Aug 30, 2019
By Kat Barefield Lifespan, Healthspan and Playspan Humans are living longer than ever before with the help of modern medicine, science, technology, and access to adequate nutrition. Although the human lifespan can now extend past the century mark, healthspan, which is...
Aug 28, 2019
By Fabio Comana Mention the term ‘metabolism’ and it captures attention given how obsessed many of us have become over calories. As a certified personal trainer, this is a topic you may get asked about from time to time. To the general public, boosting your metabolism...
Aug 19, 2019
By JOSEPH WEISS , DANIELLE WEISS Each of us has held beliefs—obtained through observation, experience or even formal education—that were later found to be wrong. In fact, medical schooling begins with a warning: “Half of all that you will be taught will be proven...
Jul 22, 2019
By SARAH SCHRENK As a group fitness instructor or personal trainer, you excel at leading and educating. Have you ever fantasized about taking your expertise beyond the confines of the studio? Take a moment to recall an engaging presenter at the last fitness education...
Jul 12, 2019
By Brad Dieter IS SUGAR REALLY BAD FOR YOU? Sugar has been in the headlines of popular media sites, the tagline of diet books, and the sole focus of many blogs over the last decade. Despite recent interest from mainstream media and the health industry, sugar has been...
Jul 8, 2019
By Julia Malacoff and Jennifer Nickle From ruining your progress to making you feel like a failure, food cravings aren’t your friend (no matter what they say). In this article, we break down the real reasons you can’t stop over-snacking, and explain how to combine...
Jul 5, 2019
By John Berardi, Ph.D. Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you. Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s,...
Jul 5, 2019
By Geoff Lecovin KETOGENIC DIET: SHOULD YOU JOIN THE KETO KRAZE? In this article you will learn: What constitutes a ketogenic diet? Ketogenic diet foods/sample meal plan Potential health benefits of the ketogenic diet Potential adverse health effects of the ketogenic...
Jun 28, 2019
By Krista Scott-Dixon, Ph.D. How to solve the two biggest health and fitness problems most women face. 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...
Jun 24, 2019
By Krista Scott-Dixon, Ph.D. Diet challenges are usually all about what you can’t eat. But what if you could see huge results from a self-experiment that doesn’t make any foods off-limits? Instead of focusing on what you eat, our 30-day eating challenge emphasizes how...
Jun 21, 2019
By NASM Discomfort from too much sitting? Inactive glutes? Buttock and leg pain? Though small in size, the piriformis could have a big impact on keeping the human movement system moving smoothly. Addressing an overactive piriformis may be part of the solution. WHAT IS...
Jun 14, 2019
By Amanda Vogel MA Ever wonder how some fitness professional get the opportunity to be featured and quoted as experts in magazine articles, on TV and on popular blogs? Developing relationships with journalists and producers to gain publicity is easier than you might...
May 22, 2019
By Danny Lennon In this article: What is the Mediterranean Diet? Mediterranean Diet Foods Mediterranean Diet Nutrient Profile Daily Food Servings Mediterranean Lifestyle Health Benefits of the Mediterranean Diet Mediterranean Diet and Weight Loss Take-Home Points...
May 17, 2019
BY CANDICE DYER The SoheeFit studio in San Diego is a gleaming, modern and welcoming fitness center with upbeat music. One thing is noticeably missing, though. There is no cardio equipment. That’s because owner Sohee Lee, MS, typically ends up prying her driven,...
May 17, 2019
9 reasons eating well isn’t as straightforward as we’d like it to be. By John Berardi, Ph.D. From a certain perspective, nutrition science can seem like a mess. From another, it illustrates the very nature (and beauty) of the scientific process. Here we’ll...
May 14, 2019
By NASM Early to bed and early to rise? This sleep pattern may not make you wealthy or wise (as the saying goes), but it does seem to be linked to better health. Early risers not only have healthier eating patterns, but they also show a lower risk of heart disease and...
Apr 1, 2019
By Amanda Vogel MA There’s nothing wrong with delegating your social media posting to someone else. Just be sure that person or agency is qualified. When hiring someone to help you with your fitness brand’s content and direction on social media, ask a lot of...
Mar 25, 2019
From lack of know-how to fear of failure, there are plenty of reasons coaches struggle to develop an engaged social media following. But it may not be as complicated as it seems. Try this simple but effective advice from Precision Nutrition experts who have used...
Mar 15, 2019
By Amanda Vogel You’ve likely heard of social media influencers: people who post frequently and have audiences in the hundreds of thousands or millions. These folks often garner a lot of attention and can command large paychecks to promote brands and products. Social...
Mar 11, 2019
By NASM Desk-bound employees can develop a hunched posture that saps energy and strength. Here’s a safe-for-the-office routine that can help. For many people, nine-hour workdays are the minimum—and lunch breaks are short or taken at the desk. Even if the person goes...
Mar 11, 2019
By Kathy Popplewell As a fitness professional you are in a great position to become a community leader, with the ability to rally people in your area to a common cause while helping them improve their quality of life. in addition to the sense of contribution you will...
Mar 8, 2019
Why wishful thinking won’t get you results, but science might. By Dan Garner Nutrition is often seen as a belief system. In other words, the answer to “What should I eat?” is often based on faith, magical thinking, emotional attachments, and/or what feels...
![Sweet potatoes vs. potatoes: Which are really healthier? [Infographic] :](https://opstudiohk.com/wp-content/uploads/2019/02/image.png)
Feb 11, 2019
Let’s get to the bottom of this never-ending debate. By Brian St. Pierre, MS, RD, CSCS Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and...
Jan 29, 2019
By Amanda Boyer MS, RDN, CD, NASM-CPT Twenty nineteen is upon us and New Year’s resolutions are on many people’s mind. It is common that goals are oriented around body shape or weight loss, which we have found can sometimes cause more harm than good. If you want to...
Jan 25, 2019
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...
Jan 21, 2019
BY LANCE C. DALLECK A myth can be defined as an untrue explanation for a natural phenomenon. Unfortunately, numerous myths remain pervasive and well-engrained throughout the fitness industry, in particular as it pertains to various performance and nutritional...
Jan 8, 2019
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...
Jan 4, 2019
By Scott Keppel Just like a fitness training program, planning and a committed focus are key to achieving your personal success. In today’s fitness world (or the world of social media), you can’t go anywhere without hearing something along the lines of “Own the day,...
Dec 14, 2018
By STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS With Some Simple Planning You Can Be Ready for Success! It’s hard to believe that 2018 is quickly coming to a close as we focus on the hustle and bustle of the holiday season, and the eerie quiet that has replaced the...
Dec 7, 2018
By Scott Keppel With the holidays here, time is of the essence. Both figuratively and literally. As a husband, father of 3 and business owner I get that finding time to get workouts in can be a challenge. The following workout is one that can be done no matter your...
Dec 3, 2018
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...
Dec 1, 2018
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...
Nov 29, 2018
By Sean GAGNON If you’re reading this article, congratulations. You either have a team or are looking to grow one. As many will tell you, one of the key things you can do to move from operator to owner is to grow a team. You simply can’t do it alone. In fact, no one...
Nov 23, 2018
BY STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS Bringing your pet dog to work, or anywhere for that matter, seems to have become the norm. But what about the fitness realm? Have you thought about bringing your dog to the gym or to a workout with you? Some locals have... 