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,…
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…
Kinsey Mahaffey Stay Updated with NASM! What better way to finish a workout than by doing some moves that will put the exclamation mark at the end of your session? You know, the kind of moves that get the heart…
DR. ALLISON J. BRAGER Sleep and rest are crucial to our overall well-being. In fact, getting too little or even too much sleep can adversely affect our day-to-day physical health, energy levels, nutrition and mental well-being. In the recently published “The…
By Dana Bender Are you prioritizing mobility enhancement in your current fitness and performance goals? With summertime in full swing, it’s the ideal opportunity to conduct a mid-year evaluation of your physical tightness and mobility – especially in your hips…
Summer is finally here. The days a longer, the sun is warmer, and the activities available are exploding. It’s easy to get overwhelmed or neglect our wellness in the burst of activity, so here’s NASM’s summer back-to-basics wellness guide from…
By KINSEY MAHAFFEY Every year when the temperatures start heating up, we all think the same thing: “How is the summer here already?!” Ready or not, beach season has officially arrived, but that doesn’t mean that you’ve completely missed the…
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…
KINSEY MAHAFFEY STAY UPDATED WITH NASM! CPR, or Cardiopulmonary Resuscitation, is a life-saving skill you hope you never have to use, but it could save someone’s life if you do. Each year, the first week of June is National CPR…
Darlene Marshall Stay Updated with NASM! Since its founding in the 1980s, the field of coaching has continued to evolve. As part of that evolution, many types of specialized coaching have emerged. These niches in coaching use similar foundations of…
Kinsey Mahaffey Stay Updated with NASM! Whether you’ve been working out for years or worked out a day in your life, hiring a certified personal trainer (CPT) could be exactly what you need to help you reach your goals and…
Brad Dieter Stay Updated with NASM! Heart disease and diabetes are among the leading causes of death and decreased quality of life, and they account for most healthcare-related costs around the world. As such, it is reasonable to say that…
Darlene Marshall Stay Updated with NASM! The International Coaching Federation (ICF) estimates that in 2023 there will be 93,000 certified health and fitness coaches worldwide. Chances are you’ve encountered coaches with many niches including wellness, career, relationship, and executive coaches…
The International Coaching Federation (ICF) estimates that in 2023 there will be 93,000 certified health and fitness coaches worldwide. Chances are you’ve encountered coaches with many niches including wellness, career, relationship, and executive coaches. When considering working with or becoming…
Darlene Marshall Stay Updated with NASM! While most people know their lifestyle behaviors impact physical and mental health, many individuals and groups struggle to meet basic recommendations for movement, healthful nutrition, proper rest and sleep, and stress management. Qualified coaches…
Nicole Golden Stay Updated with NASM! We live in a culture that glorifies overworking and under-recovering. This is true in all disciplines; whether you work in an office or hospital, or are an athlete. We are often taught from a…
Kinsey Mahaffey Stay Updated with NASM! Rest is an aspect of recovery that focuses on improving daily sleep amount and quality, limiting stress, and increasing physical and psychological relaxation. Of course, your body needs to rest after a tough workout,…
Darlene Marshall Stay Updated with NASM! Saturday, April 22nd is Earth Day and along with considering each of our impacts on the planet, you might think about how your relationship to our world impacts wellness and wellbeing. There’s growing evidence…
KINSEY MAHAFFEY STAY UPDATED WITH NASM! Over half of the working population works in a corporate setting (Barrows 2021). Corporate jobs are notorious for being sedentary in nature, high-stress, with long hours, and easy access to low-nutrition foods (hello, breakroom…
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…
Brad Dieter Stay Updated with NASM! Bulking is a term that is used to describe the process people utilize to build/add muscle tissue. Except in rare situations, being in a calorie surplus (meaning you consume more calories than you expend)…
Darlene Marshall Stay Updated with NASM! April is National Stress Awareness Month, and you might find that your feeds are full of posts on meditation, mindfulness, and other tools that we’ve all heard can help manage stress. But there’s often…
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…
Jacqueline Kaminski Stay Updated with NASM! The gut is also known as the second brain. While our gut can’t solve math equations, it is responsible for helping us digest and disperse proper nutrients that play integral roles in our overall…
Jacqueline Kaminski Stay Updated with NASM! Should you eat before your workout? That is a rhetorical question… the answer is always of course.An entire area of research dedicated to pre-workout fueling wouldn’t exist if there weren’t documented benefits to its…
Kinsey Mahaffey Stay Updated with NASM! Mental health is a hot topic these days, and for good reason! According to the American Institute of Stress, about 33 percent of people report feeling extreme stress, 77 percent of people experience stress…
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…
By Stephanie Warwick Your upper back is one of the most important parts of your body. The muscle groups in this area are primarily responsible for keeping you upright because they work against the core. Without a strong upper back,…
Darlene Marshall Stay Updated with NASM! Spring is about to be sprung. It’s a time to fling open our windows, clean out our closets, and for many people a time to revisit your wellness plan for 2023. Part of designing…
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…
Jacqueline Kaminski Stay Updated with NASM! “You must eat to survive!” There is truth to this statement because no amount of caffeine or B12 shots will sustain you without a proper diet. Food is fuel… and today you are going…
By DARLENE MARSHALL According to data published by Mintel in 2022, 78% of American exercisers responding to their survey said that mental and emotional well-being was their top reason for exercising. This marks the first time since Mintel began recording…
By Darlene Marshall If social media is to be believed, and most of the time it’s okay to be cautious, #SelfCare is everything from wearing onesies on the couch, to bubble baths with candles, to expensive products, trips, and beauty…
By Ryan Fairall One of the most important things a certified personal trainer can do is build out their new clients’ unique workout and training programs before diving in. These assessments help the trainer seek out opportunities for growth while…
By Darlene Marshall Burnout, resilience, and stress management were top of mind before the pandemic swept the world in 2020. Three years into the COVID era many of us are still striving to balance the overstimulation and flood of information…
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 KINSEY MAHAFFEY If there was one word, to sum up, the fitness trends for 2023, it would be Technology. Over the past couple of years, the shift to virtual training opened many opportunities for anyone to get fit anywhere. This…
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…
By NICOLE GOLDEN Every New Year, many of us decide it is time to make a change to our lifestyle. Oftentimes, this inkling towards lifestyle change involves developing healthier habits, such as cleaner eating or beginning an exercise program.Each year,…
By KINSEY MAHAFFEY You’ve worked hard, made changes in your diet and exercise routine, and you’ve reached your goal weight – congratulations! Losing weight is no easy feat, but the work doesn’t stop there. The next challenge in your health…
By BRAD DIETER In the world of training, there are a lot of different ways to execute a given exercise. For example, a single exercise like a squat can have an almost infinite number of variations even though it may…
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…
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 Nicole Golden We are approaching the end of another year and many of us are thinking about adopting a healthier lifestyle as we approach the new year. Are you in this group looking to improve your health as we…
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…
By Andre Adams Stay updated with NASM Whenever we think about bodybuilding competitions, we tend to immediately think about the physique, training, and dieting regimen. One thing many competitors and coaches often overlook is how posing and stage presence can…
By Darlene Marshall Stay Updated with NASM! It’s nearly the New Year and for many people, this moment of transition inspires self-reflection and a look toward what’s next. Often the new calendar year means resolutions and intense goal setting; yet,…
By JACQUELINE KAMINSKI The beginning of every new year always starts with a resolution to eat healthier, right? And the origin of said resolution derives from the back-to-back holidays that occur between October through December. If you aren’t tempted to…
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 JACQUELINE KAMINSKI Tea is one of the most popular beverages consumed worldwide. There even might be a high probability you start your day with a cup or need it to soothe your stomach after a filling meal this holiday…
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 ANDRE ADAMS Have you ever wondered how top bodybuilders manage to hit their macros and meal prep while travelling? Whether you’re a fitness professional or just trying to stay on track with your weight management goals, here are some…
By DARLENE MARSHALL Healthy eating is an important staple of wellness, yet with fads centred around “clean eating” and the number of diets claiming their way is the best way, it can be a challenge to know what is healthy…
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 NASM With the hot weather upon us in the northern hemisphere, this marks a time for many to get outdoors and enjoy the warm weather, but caution should always be exercised given the potential risks for dehydration. Fluid is…
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 Jacqueline Kaminski Sodium intake seems to be somewhat of an issue here in America. Even national dietary guidelines for Americans urge dietary habits that would inevitably decrease total intakes such as minimizing intake of processed meats and dairy products…
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 Nicole Golden There is little doubt that human bodies come in different shapes and sizes. Although all humans can stimulate muscle hypertrophy, genetic predisposition most certainly plays a role in how fast an individual gains muscle, how strong they…
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 Kinsey Mahaffey A NASM-Certified Personal Trainer is well-equipped to design an exercise program that will help you reach your health and fitness goals in a safe and efficient manner. Anyone who is considering hiring a personal trainer might wonder:…
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 JACQUELINE KAMINSKI SUGAR IS THE ROOT OF ALL EVIL…right? Or is this school of thought somewhat outdated? Sugar… Let’s talk about it! Since it is a very sensitive subject.First, let’s discuss what sugar is. Sugar is a collection of…
By JACQUELINE KAMINSKI What is the greatest superfood on earth? Does one even exist? Well, that question remains to be seen… Of all the foods we have available, there are always certain boxes we want to check off before we…
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 Nicole Golden The 30s are the decade of life that has its pros. Likely, you are beginning to feel established in a career, are looking at purchasing a home, and enjoy a more comfortable life. However, you have likely…
By JACQUELINE KAMINSKI Muscles aren’t just for men! Women need muscle too… and ladies, while you may not want muscles as big as men (or maybe you do), I think most women can agree it seems like everything on the…
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 ANDREW MILLS Improving physical performance is as much about maximizing performance quality as balancing and mitigating injury risks and maximizing recovery to prevent maladaptation in response to accumulated and progressive training loads. There is a lot of research focused…
By JACQUELINE KAMINSKI Are you ever in the middle of a workout and then BOOM… it hits you? Your muscle is locked up, the pain sets in, and you need to take a bit of a breather to handle the…
By MARIA DIGIUSEPPE As we get older, our shapes and sizes can change and no matter how long you’re working out or how fit you are, it may be difficult to accept the change or maintain a positive body image…
By DARLENE MARSHALL Why is it that some people, regardless of the industry they work in, the challenges they face, or their stage in life seem to remain optimistic and solution-focused? They take feedback well, roll with challenges, and make…
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 NICOLE GOLDEN Muscle damage and delayed onset muscle soreness can hamper performance in sports and training. Speeding up the rate of recovery can mean better performance and bigger gains in the long term. Good nutrition, rest, and optimal hydration…
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 DARLENE MARSHALL Are you mentally tough? When life presents its inevitable challenges do you rise, seeing them as an opportunity to grow? Or do you find yourself ducking under the covers?One pandemic buzzword has been “resilience”, the ability to…
by NICOLE GOLDEN As coaches and fitness enthusiasts, we often think of nutrition as a variable to manipulate to achieve weight loss, strength gain, a specific body composition, or to enhance performance in sports and recreational activities. However, the thought…
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 JACQUELINE KAMINSKI If you’ve ever done any type of strenuous exercise, I’m sure you have felt the effects of it the next day. Can’t move. Stiff. Aching… what most of us allude to as muscle soreness. Anyone who’s never…