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 emotionally and…
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 communication is simple, and it flows…
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…
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…
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…
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…
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,…
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 plank is an…
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…
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 recognition…
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…
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…
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…
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…
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…
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…
By Geoff Lecovin Recovery is the return to a normal state of health, mind, or strength. Optimal recovery is best attained through an integrative approach, focusing on nutrition, sleep, and stress management. You can find more information on nutrition as…
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…
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 designing programs for…
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…
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…
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…
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…
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…
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…
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, either shared…
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…
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…
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…
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…
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…
By KINSEY MAHAFFEY The first initial consultation that I conducted was nerve-racking. As a brand new trainer, I stressed over making sure that I covered all of my bases in gathering the right amount of information during this initial session…
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…
By Dana Bender As trainers and fitness professionals, it is essential to remember that every client and member we work with starts their strength training journey with a different baseline and understanding of strength training principles and best practices. Many…
By TRX Why Kevlar is Made for Fitness Not all exercise equipment is built to last, with the exception of TRX Suspension Trainers. Weights and kettlebells may last you a lifetime—assuming you avoid rust damage—but gear like medicine balls, slam…
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.”…
By Dana Bender As we consider setting personal resolutions for 2021, it is crucial to recognize that the goal-setting process and the behaviors are chosen to achieve those goals might look different this year due to the pandemic. Typical fitness-related…
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…
By Pete McCall One of the most common misperceptions that many fitness enthusiasts have about exercise is that it is necessary to spend hours working hard and sweating buckets to get results. Nothing could be further from the truth. Workouts…
By CHRIS ECKLUND, MA, NASM-PES, CSCS, USAW, TPI 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? Strength and Conditioning Coaches who want…
By PAMELA LIGHT, MA Personal trainers are no strangers to battling unseen barriers to fitness. For decades, we have helped our clients overcome scheduling issues, flagging motivation, less-than-supportive spouses, preexisting health conditions and more. But the words “unprecedented times” have…
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)…
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…
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…
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 have just…
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…
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…
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 emotionally and…
By Dana Bender There is a wide range of benefits of having multiple streams of income regardless of your field. In the fitness industry, taking advantage of various streams of income can include numerous options. Over the years, I have…
By Nicole Golden Genetic factors play a role in response to exercise and body composition, as in most physiologic functions in the body. High levels of physical activity have been known to provide benefits beyond just weight loss, such as…
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 cholesterol, etc…
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…
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 rehabilitation…
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…
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…
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 recovery. Let’s…
![REHAB EXERCISES FOR MASONRY WORKERS [RESEARCH ARTICLE REVIEW]](https://opstudiohk.inetasiapreview.com/wp-content/uploads/2020/10/masonry-worker.jpg)
By Nicole Golden RESEARCH REVIEW Effects of Selected Rehabilitative Exercises on External Rotator Muscles and Trapezius Muscles of Masonry Workers STUDY AUTHOR Singh, G. K., Srivastava, S., Kumar, M., & Ratnakar, S. ORIGINAL CITATION Singh, G. K., Srivastava, S., Kumar,…
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…
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…
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…
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…
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…
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…
In this episode, host Rick Richey talks with Antoinette Schoenthaler from NYU about behavioral intervention – and how it relates to adherence and compliance with clients. Within, they both peel apart the proverbial (behavioral) onion and discuss why clients stick…
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 common…
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…
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…
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,…
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…
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…
By SARAH SNYDER Youth exercise professionals are in a powerful position to positively influence eating behaviors. This is when independence begins to be established with regard to food and beverage choices and meal preparation. Coaches and trainers – even Youth…
By NASM The Paleolithic or “Paleo” diet derives from the superior cardiometabolic health and physical fitness of indigenous hunter-gatherer populations (Hills Jr & Erpenbeck, 2018). The Paleo diet is promoted across the world as a way of improving health of…
By RICH FAHMY, MS, NASM-CPT, CES, PES, MASTER INSTRUCTOR Training modifications and exercise programming for older adults are popular topics across health and fitness publications and conferences. There’s good reason for this: By 2050, the number of people 60 or…
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…
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…
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…
By Dana Bender Overcoming exercise burnout is more important than ever for online personal trainers, fitness professionals and exercise enthusiasists alike! When fitness centers closed mid-March in response to COVID-19, many regular gym goers were tasked with converting gym routines…
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 magnitude…
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,…
By Rick Richey 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…
By Nicole Golden Squat mechanics are very highly debated amongst fitness professionals and corrective exercise experts. Performing an internet search of “squat form” will turn up a plethora of results including focusing most on squat depth and lifting the most…
By Pete Mccall Why did you start your career in the fitness industry? Was it because you want to use your passion for fitness to improve others’ lives? Did you experience a significant weight loss and want to help others…
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…
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…
By RICK RICHEY, MS · I was sweating profusely before I trained my first client, and it wasn’t from a workout. I was a nervous wreck, continually second-guessing what I was supposed to do. Would I be worth the money?…
By Brad Dieter As seen in our course on plant-based diets. Check it out for even more information! Plant-based diets are dietary approaches that rely mostly or entirely on plant-based foods. These diets often consist of minimally processed fruits, vegetables,…