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....
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...
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...
KINSEY MAHAFFEY Welcome to part 5 of our push-ups series! If you’ve been following along, then you’ve already read about the importance of form and how to perform a push-up, ways to program and progress the push-up in Phases 1-3 of the OPT Model, and the importance of...
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,...
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...
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...
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...
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...
By Dana Bender As a coach, we are always looking at tools we can use with our clients to help them develop and gain personal insights that can propel them into taking future actions. In the realm of coaching, we are not using the insights to tell a client what we...
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...
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...
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...
By Andre Adams Have you ever wondered how elite trainers leverage periodization and programming to maximize results? In this blog, we will explain the underlying principles that drive planning, periodization, cycles, and phases to help you improve program...
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...
By KINSEY MAHAFFEY You have likely seen food labels that say, “High in fiber!” These types of advertisements seem to suggest that something high in fiber must be healthy, but why? Does fiber matter? Am I getting enough of it in my diet? What types of foods have fiber?...
By Dr Alison Brager Six years ago, I had an incredible experience. I had the opportunity to visit one of the largest banana plantations in the world: The Dole Plantation in Costa Rica. I visited during the peak heat of the summer.It was in this moment while profusely...
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...
By Justin Kompf One of my biggest interests in health and fitness is behavioral coaching. Many chronic health issues boil down to decisions people make day in and day out. Coaching is both an art and a science that can help people change their behavior and thus their...
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...
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...
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...
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....
By Dana Bender Many organizations have started asking their employees to return to work onsite after they had been working remotely during the last year and a half due to the pandemic. While very few companies have transitioned to a full-remote work model, most of the...
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...
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...
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...
BY NASM Moving along in our discussion of the different phases of the Optimum Performance Training (OPT) model, next, we have Phase 3 Muscular Development Training. Phase 3 is the second phase of the Strength Level of the OPT model. As a quick reminder, the OPT model...
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...
By NASM Continuing our discussion of the different phases of training from the Optimum Performance Training (OPT) Model, next, we will be covering Phase 2 of the OPT Model titled Strength Endurance Training. This phase acts as a bridge between our focus on...
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...
By KINSEY MAHAFFEY A regular stretch routine will help you increase your flexibility, move better overall, and it’s also a great way to de-stress. As a beginner, it’s great to start with basic stretches that don’t require any crazy contortions or weird positions to...
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...
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...
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...
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...
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...
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...
DR. SCOTT CHEATHAM Your client has just recovered from COVID-19 and is cleared by the medical professional to return to exercise. The client contacts you to schedule a training session. After scheduling the client, you begin to think of the comprehensive nature of...
By Julie King 10 Tips for Managing Stress in Difficult Seasons If there was ever a question about whether a universal difficult season existed, 2020 has proven that it does. Given the significant challenges of COVID-19 and the fallout that seems to have affected...
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....
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...
By Dana Bender With the multitude of workouts available on the internet, it can feel overwhelming to get started. Also, beginner exercisers, or those just getting back into it after a break, might not know the best place to start. During the first stages, it is...
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...
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...
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...
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...
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...
Posted by Aaron Laurence Combining Core Strength With Abdominal Exercises to Get Those 6-Pack Abs We’re all familiar with the standard exercises everyone recommends for getting 6-pack abs: barbell rack squats, Supermans, bicycle crunches, and everyone’s favorite —...
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,...
By Lauren Doss In the summer of 2016, I was preparing to give birth to my son and was eager to rejoin my friends at my CrossFit gym. Having kept up a regular prenatal exercise routine throughout my pregnancy, I was confident I would be back to the high-intensity...
BYJACQUELINE KAMINSKI What is the most effective way to calculate caloric expenditure from physical activity? Well, unless you are in a research lab and have access to a metabolic cart, you will never get an exact value. However, we are in luck! Physiologists have...
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...
By Bojana Galic Competitive athletes know every slight edge over a rival can make a big difference on the field, court, or track. That edge makes it worth the extra time running through drills, strength training, or zeroing in on nutrition. But understanding sports...
By Angie Miller MS If you’re an NASM-CPT, fitness instructor, or other health professionals, you know that one of our biggest challenges is getting prospective and current clients to listen to what we have to say. No matter how educated or passionate we are, if...
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...
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...
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...
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...
By ANGIE MILLER, MS Communication is the largest single factor that determines the quality of our relationships. As trainers, instructors, and other health professionals, our ability to communicate effectively will drive our careers’ success. Sometimes...
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...
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?...
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...
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...
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...
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...
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...
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...
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...
By NICOLE GOLDEN Ideal protein (PRO) intake is a topic of much debate in the fitness community as the benefits and recommended intakes can vary greatly depending on the source. Likewise, PRO needs can be considerably different depending on an individual’s baseline...
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...
By Dana Bender As we navigate work and personal life, there will be moments when thoughts of an unknown situation and its related outcomes will weigh heavily on one’s mind resulting in feelings of stress and rumination. This blog will talk about 7 ways you can...
By KINSEY MAHAFFEY The ability to perform horizontal pushing patterns, like a chest press is an essential component of anyone’s movement capability. Perhaps one of the most utilized methods for practicing this movement in the gym setting, aside from the pushup,...
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....
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...
By Andrew Mills Anyone having experienced pain in their elbow while bench pressing knows it can be a frustrating ordeal. For those who have not, imagine entering the gym ready to put in the work, and after loading the appropriate weight onto the bar, laying back on...
By Nicole Golden Influenced by popular media and body image expectations; female strength athletes often engage in nutrition practices that may be counterproductive to a goal of skeletal muscle growth (hypertrophy). Many female strength athletes will pursue a goal of...
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...
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...
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...
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...
With Rick Richey Rick Richey sits down with mindfulness expert Dr. Mallory Fox. She is a CPT, CES, CNC, PES, and WFS, and she really knows her stuff! This episode centers on movement – and, more specifically, mindful movement. But how are the two interlinked?...
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...
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...
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...
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,...
BY GEOFF LECOVIN EPOC is the acronym for Excess Post-exercise Oxygen Consumption. Many refer to it as the “afterburn.” To better understand how EPOC works, let’s review the basics of energy systems. Note: If you wanting to eventually transition into...
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.”...
By Brian Sutton , MA, MS, CSCS, NASM-CPT, CNC, CES, PES Creating and modifying exercise programs for clients can be complicated because there are many variables to consider, including the client’s goals, tolerance for exercise, and unique physical abilities and...
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,...
