Fitness equipment innovator Fluid X has revealed the growing use, acceptance and success of its Aqua Bags – a dynamic and adaptable tools that is capable of redefining workouts for individuals of all ages and fitness levels. Offering a uniquely…
2024 A Year in Review: Hottest Wellness Happenings by Coach 360 Author:Written byElisa Edelstein What an extraordinary year of transformation in the health and wellness industry! As we look back on 2024, four game-changing trends have reshaped how we think…
The Business of Red light Therapy by Elisa Edelstein The health and wellness industry is constantly evolving. With new technology, advancements, and scientific data coming to the surface each day, it can be almost overwhelming to keep up with what…
In the constantly changing world of health and fitness, one trend is leading the way: online education in fitness. With a growing interest in flexible, accessible learning, innovations like OPS Studio are transforming how aspiring fitness professionals train and receive…
Empowering Your Clients with “Fit in Flight” Wellness by Nathan Hylan For health coaches seeking to guide their clients through the challenges of maintaining wellness during travel, “Fit in Flight” offers a robust set of principles and practical advice. Travel,…
Realising when you’re trying to do too much: Insights from Randy Hetrick by Cynthia Ross Keeping pace in the everchanging landscape of fitness is tough. Not only do you have to stay ahead of medical and aesthetic trends, but you…
How to Train for HYROX : 5 Strategies to Dominate a Race by Nathan Hyland Learn how to combine endurance, strength and functional fitness to dominate the competition, with insights from industry experts What do you get when you combine…
Nasal Breathing & the Limbic System: A Gateway to Emotional Wellness by Adam Baulch of Progressive Breathing Delve into the profound connection between nasal breathing and the limbic system, the emotional epicenter of the brain. When you prioritize breathing…
Golf has seen a surge in popularity over the last few years. It is estimated that in the US alone, golf reached approximately 108 million people whether playing, watching, or reading about it (Stachura, 2021). Globally, tens of millions of…
Most of us have a time that we prefer to train. For some it’s in the morning, others in the afternoon, and still others prefer the evening. But is there a difference?
THE KINETIC CHAIN AND HOW TO APPLY IT By NASM Dana Bender The human body is not made up of isolated segments of muscles, bones, connective tissue, and ligaments. Rather, the body is a series of interconnected parts that all…
Top Fitness Trends of 2024 by ELEIKO Education Team 2024 will be an exciting year for fitness enthusiasts and professionals. The health and fitness industry will continue to see robust underlying growth driven in part by megatrends, including an ageing…
Alcohol and Sleep : The truth behind your Nightcap by Darlene Marshall ALCOHOL AND SLEEP Alcohol is the oldest and still one of the most widely used, mind-altering substances. It is so common and accepted in our culture that you…
How 2024 is Shaping up to be the Year of Health Resolutions! WELCOME TO 2024: A FRESH SPIN ON HEALTH AND FITNESS RESOLUTIONS As the New Year’s Eve confetti settles and 2024 unfolds, we at NASM are excited to share…
How Lifestyle and Technology can Accelerate Recovery from Exercise Authors: Therabody Scientists: Tim Roberts, MSc; Kyle Silvey, PhD; Michelle Darian, MS, MPH, RD, LDN Recovery is the body’s intentional pursuit of better health, wellness, and performance. The body is resilient —…
Unlocking Wellness: Navigating the 3 Pillars of the Health Triangle by Darlene Marshall Are you someone who struggles with balancing your well-being? With all the health and wellness information available it’s easy to feel overwhelmed, unsure how to spend your…
How often should I use Compression Therapy? So you’re thinking about buying a compression system. You’ve seen them everywhere — from pro team training rooms to the living rooms of your favorite athletes and celebrities. But why invest in something…
Rocktape for Runners: How to make it work for you! Kinesiology tape, or “Rocktape,” is a popular tool among runners for reducing inflammation, managing pain, and helping to prevent injury. This type of tape is different than traditional athletic tapes…
Should you be Flossing Daily? A beginner’s guide to RockFloss Floss bands are not a new concept. They have been around for a while now under various names mostly used as part of a warm up routine for gym workouts,…
Athletes with a Strong Squat are less likely to get Injured by Rodney Corn Squats are one of the most fundamental and functional actions we perform. They require both total body stabilization and strength to be performed at levels high…
CHIN UPS VERSUS PULL UPS, THE BENEFITS, THE MUSCLES WORKED by Kinsey Mahaffey If you enjoy the convenience of bodyweight exercises and the challenge that they bring, then you may already know that chin ups and pull-ups are among the…
Top 6 Reasons to Try Suspension Training Check out the top 6 reasons to try Suspension Training. #1 Science-backed workouts that get results. The secret sauce behind Suspension Training® is non-stop instability, which automatically requires more muscle activation. Because part…
NASM Roman Deadlift Basics by Kinsey Mahaffey Romanian deadlifts, or RDLs, have become a staple in workouts across the world. Even though the exercise itself looks simple to execute, the most common questions that trainers are asked when it comes…
3 Exercises to Strengthen the Knee after an ACL Surgery by Gray Institute The goal with the initiation of rehabilitation for an ACL (Anterior Cruciate Ligament) surgery is to prevent what happened to happen again. Rehab should integrate both prevention…
Choosing gym equipment can be challenging. There are so many options available, and more niche products are coming out each year. Where do you start? We will be discussing what equipment may be the best option for you and dive…
JACQUELINE KAMINSKI From an Olympic athlete to becoming a successful entrepreneur and CEO, London-born Louise Hazel has been “slaying” the game of life. Louise is an English track and field athlete from the United Kingdom who’s competed in four major…
JACQUELINE KAMINSKI | STAY UPDATED WITH NASM! Have you always wanted to gain more knowledge and coaching-specific skills when it comes to nutrition? Well, luckily for you, NASM offers three courses to help you get a very thorough education and certify you to…
KINSEY MAHAFFEY STAY UPDATED WITH NASM! Passion and purpose collide when a fitness enthusiast makes the decision to become a Certified Personal Trainer. How would you like to get paid to do what you love? If fitness is your passion…
Andre Adams Stay Updated with NASM! With all of the information and supplements in the fitness and wellness industry, it can be very overwhelming trying to decide what the best pre-, intra-, and post-workout supplementation is based on your specific…
Andre Adams Are you interested in personalizing a bodybuilding workout to meet your goals, but not sure where to start? One recommendation for people working to achieve a specific aesthetic physique goal is to get more strategic with training and…
By Chris Nentarz, PT, TRX Senior Master Instructor It is well understood that eating frequent meals throughout the day is more healthy than eating one large meal. The same could be said for exercise. Traditional exercise paradigms instruct us to…
Andre Adams Stay Updated with NASM! Have you ever wondered what the difference between powerlifting and bodybuilding is? The two are often confused or used interchangeably in conversation, but they are very different sports with specific outcomes.In this blog, we…
Dana Bender Stay Updated with NASM! It is important to tailor personal exercise programs towards specific performance or health outcome goals. That said, if your goal for exercising is weight reduction, then it will be important to prioritize the metabolic…
Jacqueline Kaminski Stay Updated with NASM! New year, new you, right? It’s been over a month of 2023 and it’s a good stopping point to see if you’ve stayed true to the health and fitness goals you set for yourself.Unfortunately,…
By Andre Adams Stay Updated with NASM! In the sport of bodybuilding, accountability is a staple of your success. The trait can help you in many other areas. The same principles that make you a successful competitive bodybuilding athlete mirror…
By Kinsey Mahaffey Stay Updated with NASM! Whether you’re a competitive runner, or you simply run for enjoyment and exercise, your training plan is likely centred around one activity: running. But what if I told you that adding strength training to…
By JACQUELINE KAMINSKI Personal training is always a great way to get individualized attention, but sometimes it can be a bit pricey. However, classes are too generalized and rarely allow time for the instructor to correct your form or provide…
By Krystal Say Along with being a TRX Master Instructor, TRX Training Club Yoga Instructor, and owner of SWEAT Power Yoga, Krystal Say is one of the passionate creators of TRX for Yoga. She is here to explain how the…
By JACQUELINE KAMINSKI New year, new you! With that fresh mentality to set new intentions and new goals, finally committing to a long-term fitness plan might be high up on your list. But with all those other goals on your…
Posted by Casey Stenehjem The YBell’s award-winning multiple-handle design allows you to perform novel exercises and complexes that aren’t possible with traditional fitness equipment. 3 Unique Exercises You Can Only Perform With YBells Maybe you’ve had a chance to…
By KINSEY MAHAFFEY Corrective exercise isn’t just about coming back from an injury, although it certainly can help. Corrective exercise could be the missing element in your client’s program that could take their performance and results from good to great.Through…
Training for the Masses More Results, Less Hassle As a former ballet dancer turned personal trainer, and member of TRX Training’s Master Instructor cadre for almost 15 years now, I’ve been participating in bodyweight training for most of my life. It’s my…
By Kinsey Mahaffey Stay Updated with NASM! Most people experience some type of muscle pain at some point in their lives. 60-85% of the population has had some type of nonspecific muscle pain in their back at some point in…
Posted by Lynne Skilton-Hayes High-intensity interval training (HIIT) continues to be a staple in group fitness classes. A high-intensity bout of work followed by a short rest period, repeated several times, gets results—and everyone likes results! How can you take…
By Kinsey Mahaffey Stay Updated with NASM! For people who say they want to “get toned,” it might be more apt to say that they are generally referring to wanting to decrease body fat and increase muscle mass to improve…
By DR. ALLISON BRAGER STAY UPDATED WITH NASM The expression “training around the clock” has more scientific merit than many would expect. Typically, it’s used to refer to the daily grind of balancing training with work, meal preparation for training,…
By Kinsey Mahaffey If you haven’t heard of the banded clamshell exercise, it may just become a regular in your warm-up routine once you try it. This simple exercise will help to fire up your glutes so that you’re ready…
By Kinsey Mahaffey Anyone who has ever tried to get more muscle definition in their calves knows that it can sometimes be a tough task. Training your calves for muscle growth takes intentional effort, time, and a solid plan. To…
By AFAA Here you are, at the end of another amazing class. You have given your participants your heart and soul over the last 50 minutes and can see the results in their tired smiles and accomplished looks. At this…
By Andre Adams If you are an active bodybuilding competitor, prep coach, or thinking about getting involved in the sport then this blog is for you! We recently introduced the many divisions in the world of bodybuilding and physique competition…
By ANDREW PAYNE We live in a three-dimensional world. Our bodies need the ability to move in all three dimensions. Poor range of motion and instability in just a single joint can cause over compensation. These alternate movement patterns can…
By DR. GUILLERMO ESCALANTE It is common knowledge that successful bodybuilders have excellent muscularity, symmetry, proportion, and conditioning. In everyday terms, muscularity is defined as the sheer amount of muscle the athlete carries, symmetry is the balance between one side…
By ANDRE ADAMS The fitness industry is exploding, and it has become common for the average gym-goer or enthusiast to consider stepping on stage in a physique competition. Many people begin with a transformational weight loss goal or to build…
By JESSE GRUND Ropes have been an integral part of the advancement of human history, as both a tool and a way to amplify human strength. Some historians trace the history of ropes to predating bronze, clay, steel, and iron…
By DARLENE MARSHALL Ask 100 different people to define “purpose” and you’ll likely get as many different answers as possible. The purpose is often elusive, both in its definition and our personal sense of purpose. Yet there’s a strong connection…
By DANA BENDER The postpartum time period is most often associated with physical recovery from fatigue and the strain of labour and delivery. It is typically defined as the first six weeks after a vaginal delivery or eight weeks after…
By KINSEY MAHAFFEY In a world of limitless fitness tech options and gadgets, is it still valid to judge the intensity of your workout based on how it feels? Short answer: Yes! The RPE scale is a simple, yet surprisingly…
By KINSEY MAHAFFEY Powerlifting isn’t just “for the boys” anymore, and we couldn’t be more excited. Today, it’s more common to see women throwing around some serious weight in sports like CrossFit or in social media posts on the internet…
By KINSEY MAHAFFEY Back in 5th grade, I remember watching a classmate knock out 13 pull-ups during the President’s Fitness Test. She made it look so effortless that I thought, “This should be easy!” Right? Wrong. I was shocked when…
By JACQUELINE KAMINSKI Over the years we’ve seen our technology get more advanced in just about everything. Our phones, TVs, watches, and tablets have all become “smarter.” Even our fitness equipment is getting “smart” features. Yes, we’ve seen it in…
Teaching group exercise classes is one of the most challenging skills in the fitness industry. Whether teaching in a club, studio or outdoors, you need to be prepared for anything. The goal is to reduce the number of challenges in…
By JACQUELINE KAMINSKI When you’re not an expert in a particular subject, you often seek out someone who is. However, when it comes to food and nutrition it seems like EVERYONE is an expert. Between social media, various fad diet…
By KINSEY MAHAFFEY According to the U.S. Census Bureau, there were over 54 million adults aged 65 and older in the U.S. in 2021, and the number is projected to continue to rise over the next 30 years. Staying physically…
By ANDRE ADAMS If you’re looking for an exercise program to help you effectively build mass, you may be looking for something to do with hypertrophy training. Similar to classic strength training, the goals of hypertrophy are different. One focuses…
By When I was a student-athlete, wall sits were frequently used as a “character-building” exercise for the whole team. Character-building exercises were typically exercises that required perseverance and grit to push through to the end, thus building our character. As…
by Shelley Dawson When you arrive at your next group fitness class and see your favourite instructor standing at the front of the room with a bright smile and inviting eyes, do you ever think to yourself, “I could never…
By NICOLE GOLDEN Flexibility refers to the range of motion of the muscles and connective tissues at a joint (Page, 2012). Flexibility can differ from joint to joint and often decreases with advancing age. Many of us (and our clients)…
By MARIA DIGIUSEPPE I take for granted that I get up daily and know I’m going to do exercise. It’s the way I think, but it’s NOT the way everyone thinks. It’s my routine because I’m a personal trainer. Most…
By NICOLE GOLDEN Many of us (and our clients) have a fixation on the weight scale. We judge our fitness, progress, and unfortunately, at times, self-worth, based on that number that appears on the scale when we step on it…
By JACQUELINE KAMINSKI If you’re motivated to get your daily workout in but can’t always make it to the gym, you’ll likely get moving outside, do some bodyweight exercises, or maybe you break a sweat in the home gym you…
by DANA BENDER Adaptation was a key theme while navigating the impacts of the pandemic. This adaptation was a necessity related to various aspects of daily life such as how we grocery shopped, spent time with family and friends, and…
By KINSEY MAHAFFEY Most lifters are familiar with calculating percentages of their 1 Rep Max (aka, 1RM, the maximum amount of weight that you can lift for 1 repetition of an exercise) to choose the appropriate weight for an exercise…
By KINSEY MAHAFFEY You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine. What…
By Christine Woods So you are a group fitness instructor who wants to create your own group fitness programming? Great! It sounds like you are already headed in the right direction. You have a vision for the type of class…
By Chris Ecklund Power is the ability to produce large amounts of force quickly. Are there any athletes that would not want to improve their ability to generate power? Or who want to increase their explosive strength? What about clients…
By KINSEY MAHAFFEY Whether you’re competing against others, or just competing against yourself, increasing your bench press max (the maximum weight that you can bench press in a single repetition) takes intentional effort. This article provides practical advice to help…
By KINSEY MAHAFFEY You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine. What…
By Dana Bender Whether you are a NASM Nutrition Certified Coach or a nutrition professional looking to expand your coaching business, it is important to know how to attract more clients and build a successful coaching business. Regardless of your…
by KINSEY MAHAFFEY From wearable fitness trackers to group fitness classes that use heart rate monitors, it’s not uncommon to be incentivized to train in specific heart rate zones to see the results that you want. Does heart rate training…
By KINSEY MAHAFFEY Strength training research points to the importance of training to muscle failure to maximize exercise-induced muscle hypertrophy (Willardson 2007). Many gym-goers use a standard horizontal load system, also known as a straight-set, to reach this goal.This system…
By Nicole Golden “The gym is mostly for grandma; she belongs there more than the rest of us do. We are doing this for recreation, she is doing this to sustain her independent way of life.” (Isratel, 2021) Regular exercise…
By KINSEY MAHAFFEY There are endless tech options available when it comes to tracking intensity levels during a workout, but technology sometimes requires a learning curve, and it can be expensive. While these products do provide tons of helpful information…
By JACQUELINE KAMINSKI First things first: food gives you energy. Without energy, you can’t perform. As in any sport, food powers your workouts and helps you recover afterwards. Without proper nourishment, you will fail to improve any aspect of your…
Core stability and strength, while an important component of any person’s fitness profile, is critical for the health and well-being of older adults. Conditions such as balance and coordination deficits, back pain, poor muscle endurance overall can be significantly improved…
By KINSEY MAHAFFEY Whether you’re preparing for an athletic competition or a weekend pick-up game, the way that you prepare your body for training or competition can make or break your performance. While it’s tempting to just jump into play after…
by Stacey Penney Before we can begin to answer the question of how much activity is enough, we need to consider what fitness means. Fitness is synonymous with health, our physical condition and even our ability to complete the tasks…
By TRX Workouts Designed With Everyone In Mind Whether you’re a Navy SEAL, a septuagenarian with bad knees, or anywhere in between, you can use the TRX Suspension Trainer. Suspension Training® is accessible: anyone, at any fitness level—including people with…
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…
By Nicole Golden Blood flow restriction (BFR) training was initially developed in Japan in the 1960s and is also referred to as Kaatsu training. At first glance, BFR may appear to be an experimental and perhaps fringe training practice, yet…
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…