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 may take it for granted. Yet, you might...
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...
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 time,...
NASM Strength on a Plate : The Weightlifting Diet Guide by Andre Adams One of the biggest struggles for most people—whether they are just starting their weightlifting journey or are seasoned lifters—is understanding proper nutrition. This blog is great for anyone that...
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 because it...
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, particularly in the CrossFit world. But they can also...
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....
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 and performance...
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 and AED Awareness Week – a week...
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 use your...
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 and you have the desire to help...
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 take your fitness to the next level.To help...
BACK TO BASICS: PERSONAL TRAINER FAQS Nicole Golden Stay Updated with NASM! While many believe the only function of a Certified Personal Trainer is to help clients lose weight and get six-pack abs, the true job of a trainer is to fix movement dysfunction and help your...
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...
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...
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 health, immunity,...
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, not only will your posture be...
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 will...
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 qualities that will help...
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 data on the...
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 year, new tech innovations, like...
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 approach 2023?Perhaps you feel somewhat intimidated and...
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 the visibility of their muscles for a more fit and...
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 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. Is it possible to take clean eating too...
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 point, it would be easy to give high 5’s around the...
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 can become,...
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 in a previous blog, and...
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 lead to chronic pain and...
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...
As a CPT, in order to develop a solid program for clients, you must first take them through a complete assessment battery. The information you collect from initial consulations, flexibility, strength, performance, postural and cardiovascular testing of clients will...
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 blogs, and the self-proclaimed “health...
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 active is incredibly important for this...
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 people think it’s easy...
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 even worked out to stay fit and...
By DANA BENDER There is a multitude of reasons why individuals commit to a regular exercise routine. Engaging in a regular exercise routine is not only a tool used to improve the physical dimension of wellness but also its emotional one. Often the choice to engage in...
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 you want to teach. You understand the outcome...
By JACQUELINE KAMINSKI So, you want to make gains? Well, when we are strolling the aisles of any supplement shop, the whole point is to find a magic powder or pill that will give us an extra leg up on our performance right? Let me introduce you to L-arginine! What is...
By JACQUELINE KAMINSKI Ever wonder about the various fields you could work in if you were to pursue a nutrition degree or certification? The extent of your options is much larger than you imagined. You could apply to work in hospitals or home care settings, work...
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 nutritional niche, it...
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 work? In this article, we’ll...
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 and strength training is critical...
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 for...
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 a couple...
By ANDREW PAYNE Do you have trouble losing body fat, yet seem to gain it after even the smallest slip up with your diet? Or does it feel like you can eat for days without gaining an ounce? It could have something to do with your current body type. But is it really...
By Nicole Golden Spare tire, breadbasket, muffin top, Jello pudding pack, and love handles are all terms synonymous with abdominal (belly) fat. “What should I eat to get rid of this muffin top?” “I heard that XYZ workout program will melt away all of my gut, is that...
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...
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...
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...
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 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 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 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 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...
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 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 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 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 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 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 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...
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 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,...
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 health...
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 may be looking for....
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. It felt like so much...
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 sitting. Articles, blog posts and TV...
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 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...