powerful women

The Latest for Fitness Professionals
l- e
ta u
gi s s
di ly i
on
The training
september/october 2015
powerful women
Tap into the Female Fitness Boom
a
workou
built fo t
women r
P
. 26
Exercises
Clients Hate
(with Results They Love)
The Over-65
Crowd
How Helping Them Can
Build Your Business
How’s
Your
Brand?
Beating
Client
Back Pain
Success with the
Women’s Fitness
Specialization:
Amanda Kate Hill,
NASM-CPT, CES, PES,
WFS, Master Trainer
plus
National Academy of Sports Medicine
acl injury
protection
GYM
YOUR
MAKE THE
OFFICE
Do you want to crunch numbers or crunch abs? Listen, there are
people who love to stay fit and healthy, and there are people who
love helping others stay fit and healthy too. We call them Certified
Personal Trainers. We call the great ones NASM Certified Personal
Trainers. You can do what you love. You can turn your passion into
your profession. You can make a difference. Just say the words.
“MAKE THE GYM MY OFFICE”
Knowledgeable education advisors are ready to answer all your
questions and let you try it free for 14 days. Call now.
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1 / THE TRAINING EDGE
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welcome
Women make up the majority of new
health club members, but they continue to be misunderstood,
even by professional sporting organizations.
Fitness is empowering, and that makes it
relevant to everybody. The catch, as you know, is that
there’s no one-size-fits-all approach.
It’s why clients come to you: As an NASM professional,
you can help pinpoint what will work for them. It’s also
why NASM offers a wide range of specializations. The
targeted knowledge these specializations offer can show
you how to reach specific populations in uniquely
beneficial ways.
Now is a great time
to create stronger
connections with
female clients.
Why say all that now? I’ve been thinking about it because
of the feature story you’ll find on page 22, where we dig into
what it takes to create meaningful programs for women.
There’s a big opportunity here, for more reasons than
one. Women make up the majority of new health club
members, but they continue to be misunderstood, even by
professional sporting organizations. (In the story, there’s
an example highlighting marathon world-record holder
Paula Radcliff, and it’s especially telling.) But, as the story
points out, personal trainers can make a world of difference
to women interested in fitness. And the personal trainers
in the story are particularly relevant to their female clients
because they’ve earned NASM’s Women’s Fitness
Specialization (WFS).
It’s powerful stuff that makes me proud of our
personal trainers—and the educational opportunities
we offer. I hope you enjoy it. Let us know what you think
of this and other stories in the issue by sending your
thoughts to thetrainingedge@nasm.org.
Take
Five
Some of our
favorite highlights
from this issue:
1
Preventive exercise
can reduce ACL
injuries—and the
research proves it
(p. 5)
2
A Master Trainer
shares advice
on building
stronger seniors
(p. 10)
3
CES-inspired
exercise can help
fend off a common
sick-day excuse
(p. 14)
4
Clients dislike
foam rolling?
Here’s how to help
them love it
(p. 18)
5
andrew wyant
A WFS-inspired
workout that’s
a full-body blast
(p. 26)
nasm president
NASM.ORG / 2
CHANGE BEHAVIORS
CHANGE LIVES
Behavior
Change
Specialization
3 / THE TRAINING EDGE
FREE
SNEAK PEEK
nasm.org/bcsedge
CALL NOW
(888) 570-8396
photo credit here
All your knowledge, expertise and hard work can go to waste if you can’t get your clients
to change poor behaviors and habits. That’s why, working alongside researchers, industry
specialists and personal trainers, NASM’s Behavior Change Specialization (BCS) was
developed to help provide you with the tools and knowledge needed to help your clients
make the necessary changes for success. And when your clients succeed, you and your
business succeed. See exactly what NASM’s BCS has to offer during your free sneak peek.
sept oct 2015
Build stronger
seniors? Yeah,
he does that.
National Academy of Sports Medicine
Executive Team
President AND PUBLISHER
founder
Andrew Wyant
Dr. Mike Clark
Vice President of
marketing Kiem Ho
Vice President of
Operations
Bill Toth
Vice President of
product Strategy
Vice President of Sales
Content Strategist
Sally Yagan
Brad Tucker
Stacey Penney
TM
editorial staff
Vice President/
Editorial Director
Creative Director
Editor in Chief
Managing Editor
Art Director
Photo director
production editor
deputy
production editor
Photo researcher
Copy Editor
Research Editor
10
CEUs for You
Ready for another
great CEU offer just
for enjoying
The Training Edge?
This Sept./Oct. issue:
0.1 CEUs for $15.*
to take advantage
Read this issue.
Log onto nasm.co/
earnceu to access the
CEU exam.
● Successfully pass
with at least 70% to
earn your NASM CEUs.
●
●
Chris Strong
hurry!
*This $15 offer is only
good until 9/30/2015,
when the price increases
to $25. Don’t forget to
share the opportunity
with friends!
departments
5 Warm-ups
The latest research on
ACL injury prevention; the
whole foods trend comes
to exercise; push-up
change-ups; and more
8 traiNer Q&A
How to deal with
interruptions at the gym;
in-home training help;
how to choose bodycomposition tools
10 TRAINER INSIGHTS
Master Trainer: Building
stronger seniors
PES: Explosive power
CES: A focus on the back
32 Getting ahead
Inside a Master Trainer
Summit; NASM partner
news; and more
34 It’s Your Business
Assessment tools every
trainer (and business)
needs; expert advice for
nailing a media interview;
equipment maintenance
guide; branding tips for
trainers; and more
40 Trend Line
Fitness facts you’ll want to
know and share
Vice President/
Director of Publishing
senior account Director
Project Manager
Duncan Milne
Renée James
Michelle Jones
This publication contains content for fitness
professionals that is for informational purposes only.
It is the responsibility of each fitness professional
to evaluate the suitability, accuracy, and usefulness of such
information, confirm all proper medical clearance of
individual clients, and take the correct precautions or amend
the programs as indicated for each individual client.
18 Five Moves Clients
Love to hate Master
Trainers reveal the moves
that make clients grimace—
until they see the results
Female membership at
health clubs is on the
upswing. Here’s expert
advice on how to engage
this key group of clientele.
PLUS: A WFS-based
workout that every trainer
can use
Silvano Nova
Cinzia Reale-Castello
Rob Williams
Michael Matassa
publishing staff
Features
22 Powerful women
Nelson Peña
Carol Pagliuco
Brian Fiske
Lindsay Stehman
Trent Farmer
Sally Berman
Amanda Bailey
© 2015, Assessment Technologies Institute, LLC
d/b/a National Academy of Sports Medicine
NASM | 1750 E. Northrop Blvd., Suite 200, Chandler, AZ 85286-1744
Toll-free | 800-460-6276 International | 602-383-1200
Editorial inquires: Advertising inquires:
thetrainingedge@nasm.org advertising@nasm.org
800-460-6276
ON THE COVER Amanda Kate Hill, NASM-CPT,
CES, PES, WFS, Master Trainer
Photographer: Cody Pickens; Wardrobe Stylist: Jane Black/
Aubri Balk Inc.; Hair & Makeup: Brynn Doering/Aubri Balk Inc.
NASM.ORG / 4
Fitness
Nutrition
Specialization
TEACH FITNESS,
NOT FADS
NASM’s Fitness Nutrition Specialization is designed to teach
you the nutritional knowledge your clients need to make
healthier decisions.
Don’t eat carbs. Stay away from fats. Juice everything. These are some
of the “flavor of the week” diets your clients may ask you about. They’re
looking to you for answers.
This is why we developed the NASM Fitness Nutrition Specialization. This comprehensive specialization explains the science
behind proper nutrition and how to apply it in your daily work to help clients achieve their fitness goals.
In just a few short weeks, you can become a go-to NASM expert on nutrition for fitness, educating clients on everything from
interpreting food labels to balancing caloric intake for their activity level and metabolism. When combined with your knowledge
of exercise, you’ll have the one-two punch needed to help your clients achieve a healthier lifestyle.
In addition to the online program and exam, you’ll receive everything you need to help you help your clients see lasting results:
instructional handouts, meal planners, and online resources.
$50
5 / THE TRAINING EDGE
Call now to enhance your fitness education with the NASM Fitness Nutrition Specialization.
SIGN UP NOW.
CALL 1-888-602-1834 or visit www.NasmHealth.com
Use promo code FNS50
Expires: 9/30/2015
photo credit here
SAVE
warm-ups
Preventive
training can help
protect against
ACL injuries.
What the Science Really says
breaking
PEATHEGEE INC./GETTY IMAGES
now
Exercise and ACL Injury Prevention
Updates from the Sports Medicine Research Lab at the University of
North Carolina at Chapel Hill.
Anterior cruciate ligament (ACL) injuries are a common problem in the
U.S.—to the tune of 200,000 injuries and more than 1 million ACL-related
physician visits each year. What’s worse is that up to a third will reinjure
the ACL within 10 years, and the majority will develop osteoarthritis
within 20 years.
As personal trainers, we know that strength and stability training can
play a role in defending against injuries related to muscle imbalances
and instability. Researchers at the Sports Medicine Research Laboratory
at the University of North Carolina at Chapel Hill decided to dig deeper,
doing a literature review to explore the benefits of preventive training on
ACL injuries. The main findings:
● Preventive training can provide up to a 62% reduction in ACL injury
risk (turn the page for more).
● Coach-led programs (those led by a trained expert) mean a 64% to
73% reduction in injury risk. (Highly compliant participants saw their
risk level drop by up to 83%.)
● No one program is more effective than another, but commonalities
exist in the type and organization of exercises in effective programs.
The best include components of:
Progressive warm-up activities
Balance training (single-leg balance with ball toss,
squat jump with stabilization, etc.)
Strength training (plank, single-leg deadlift, etc.)
Flexibility (static stretching of calves, quads, hamstrings, etc.)
Plyometrics (ladder drills, squat jumps, etc.)
Constant feedback to ensure proper form and alignment.
“These effective exercises can be implemented as part of a 10- or
15-minute dynamic warm-up prior to workouts, practices, or games,”
explains Darin Padua, PhD, ATC, director of the Sports Medicine Research
Laboratory. “Alternatively, an integrated performance enhancement or
corrective exercise program that follows NASM’s Optimum Performance
Training™ (OPT™) model may provide the desired benefits.”
NASM.ORG / 6
warm-ups
Clean Workout Fuel
How clean eating can fit with clients’
workouts.
Food industry surveys show that clean eating—focusing on
whole, minimally processed foods—is a growing trend. If you
hear clients using terms like whole, fresh, organic, and clean,
be sure to share these sports-food swaps from Emily Bailey,
RD, CSSD, LD, NASM-CPT, director of nutrition and corporate
wellness with NutriFormance and Athletic Republic in
St. Louis.
1
2
3
Sports Gel Swap: Organic Honey. For strenuous
workouts lasting more than an hour, 2 tablespoons of
honey makes a good gel substitution, as does a handful of
dates or raisins.
Sports Bar Option: Homemade Energy Bars.
In a food processor or blender, combine 1 mashed banana,
1
/2 cup room temperature nut butter (with no added salt
or sugar), 1/4 cup chopped raw unsalted nuts and 1/4 cup mixed
seeds of your choice, 3/4 cup chopped dried fruit, 1/2 cup rolled
oats, and 1 tablespoon of honey or real maple syrup. Refrigerate
30 minutes, then press the mixture evenly into a jelly-roll pan
lined with parchment paper. Bake at 350° F for 15 to 20 minutes.
Cut into 12 pieces; makes 12 servings.
Homemade
energy bars
can help clients
eat clean.
Science of
the ACL
Your female clients are
at an increased risk of
ACL injuries. Here’s
how to protect them.
In 2013, a researcher in the
Department of Orthopaedic
Surgery at the University of
California, San Diego, reported
that the rate of noncontact ACL
injuries (from awkward movement,
not from contact) is about 3.5
times higher in female athletes
than in their male counterparts.
According to Jamie Wolf, MS,
NASM-CPT, CES, PES, FNS,
6 / THE TRAINING EDGE
anatomical differences like a
greater Q angle (angle of pull
between the quadriceps and axis
of patellar tendon) and smaller
ACL cross-sectional areas are
likely the underlying cause. But, he
emphasizes, personal trainers can
play a big role in minimizing the
risk. Wolf recommends these four
practices in particular.
Pay Attention to the PAR-Q
Use the NASM PAR-Q Data
Collection Sheet to identify any
red flags in her health history.
Be aware that athletes of both
genders who have had a
previous ACL injury have an
increased risk of reinjuring the
same ACL—and may also have
an increased risk of injuring the
other knee.
Do a Thorough Assessment
“Assessments identify muscle
imbalances that can predispose
the athlete to injury,” says Wolf.
He recommends the Overhead
Squat and Single-Leg Squat
Assessments, as well as
goniometric measurements. In
particular, watch for external
rotation/pronation of the
feet, valgus position (knees
caving inward) during squats
or when landing from a jump,
hyperextension of the knees,
and anterior pelvic tilt.
Ask About Sports
Participation Ask your client
if she participates in sports
that require suddenly changing
direction when running (as in
basketball) or jumping (as in
volleyball), which can increase
the risk of an ACL injury. If she
does, be sure to review the advice
offered on page 5.
Start with Stability “All training
should be progressed from
stability to strength to power,”
says Wolf. “Skipping a corrective
exercise or stability phase could
lead to more risk.”
THIS PAGE: SABINE SCHECKEL/GETTY IMAGES (GRANOLA); DIRIMA/GETTY IMAGES (WOMAN RUNNING). OPPOSITE PAGE: CULTURA RM/MOOF/GETTY IMAGES; MCKIBILLO (ILLUSTRATIONS)
Sports Drink Sub: Coconut Water. A natural source
of electrolytes for those who go for higher intensity or
longer workouts. Combine with a banana and whole-grain
pretzels to add potassium and sodium.
Push the Push-Up
The basic
push-up is a
classic all-inone exercise.
Four fresh options for this simple
and effective body-weight exercise.
There is simple beauty in a movement as straightforward
as the basic push-up. “The push-up does a lot of things at
once—it integrates core stabilizers, glutes, arms, and chest
all in one exercise,” says Christopher Caufield, NASM-CPT,
CES, PES, SFS, WLS, Master Trainer, of Gold’s Gym in
Austin, Texas. “It’s also easy to regress and progress, which
makes it useful for assessments.”
Here, Caufield shares advice for push-up modifications
that can suit just about any client’s needs.
Assisted Push-up
Raise the level of the hands by
placing them on a bench, desk,
or wall. The higher the angle,
the easier the move.
Benefits: Useful for clients
who can’t place full weight on
their hands, or for new client
assessments.
Common mistakes: Moving
on to harder moves too soon.
Ensure that clients have proper
form throughout this move
before progressing to standard
push-ups.
plyometric push-up
Use a standard push-up position,
but on the upward motion, push in
a fast, controlled action to lift the
hands off the floor in a hopping
motion. Start with a hop of a halfinch and move up from there.
Knee Push-up
Place hands and knees on a
padded floor, hands wider than
shoulders, knees closed, legs
crossed, feet off the floor. Keep
core tight. Bend elbows until
chin is almost touching the floor,
Weighted push-up
Benefits: Adds explosive power;
can prevent some injuries by
training with deceleration.
Common mistakes: Landing with
straight, rigid arms; allowing core
to dip on landing.
share this
Research findings for your
social media feeds.
*Is fast food
“recovery food”?
The truth
behind
a misreported
study outcome.
keeping body in a straight line.
Return to start.
Benefits: Safe for clients just
beginning to build strength.
Common mistakes: Butt points
out; hips sag; head pushes to floor.
Place feet on a bench or stability
ball so more of the body weight is
toward the arms. Another option:
Place the handle of a resistance
band in each hand and run the
band across the bottom of the
forearms and the base of the
shoulder blades.
Benefits: Increased resistance.
Common mistakes: Elevating
feet too high. Keep the body angle
at 70 degrees or less.
*It’s a wash:
Sodium supplements
don’t help
(or hurt)
endurance
performance.
*Exercise alone
isn’t enough:
Poor diets now
contribute more to
bad health than
physical inactivity.
Find client-friendly, easy-to-share versions of these on nasm.org/magazine/ShareThisFall.
NASM.ORG / 7
trainer q&A
In-home sessions
can save clients
time—and
improve your
business.
Q
?
Have a question
you’d like us
to cover?
Send it to us at
thetrainingedge
@nasm.org.
8 / THE TRAINING EDGE
IN-HOME training
A client asked about in-home
training sessions. What do I
need to keep in mind?
A
For almost everyone (except maybe
powerlifters who need access to heavy
weights to achieve their goals), in-home
training can deliver the same health and fitness
benefits as a gym workout. An area as small as
4 feet by 8 feet—big enough for the client to lie
down and move their arms and legs freely—is all
that’s needed. I always carry a bag of gear that
includes resistance bands, mini-bands for hip and
leg exercises, ankle weights, and some dumbbells.
Multiuse gear is good; ankle weights can be held or
wrapped around wrists to add weight to biceps
curls or chest presses, for example. You have to be
creative and know how to change up the routine
for the best results with limited gear.
Beyond equipment, consider how travel
impacts your billable time. I charge a higher fee
for in-home training (as opposed to in-gym),
applying my hourly rate to the time I spend
commuting between sessions. About 60% of my
clients train at home and fees are typically not
an issue, as clients see the value in saving time.
Trainers should also have liability insurance
and look into their business structure before
moving into in-home sessions.
expert: Andrew Kass, NASM-CPT, CES,
provides both studio and in-home training to
clients in the Washington, D.C.–area through
his business, ADK Personal Training.
Q
no pardon
needed
What’s
a respectful
way to handle
interruptions
from gymgoers while
I’m training a
client?
Q
A
In a friendly and upbeat way, ask if
they’ll be around when your session
ends and if you can catch up with them
when you’re free. If they won’t be, ask your client
if it’s OK to stop for a moment so that you can
trade contact information with the person who
has interrupted you. (Try to do this when your
client is taking a rest break—ask the interrupter to
wait if they can.) Always carry business cards and
keep a pen and paper handy.
For people at the gym, your session might be
the most interesting thing in the room. An
interruption could bring you a new client, so
show everyone how you handle a challenging
situation. It’s an opportunity. You want the
person breaking in to feel they’ve been taken
care of, while making sure your client
appreciates that you’ve kept the disruption
to a minimum.
Handling this well can help your business.
When I worked at Gold’s Gym Legacy Trails in
San Antonio, I added four new clients to my
schedule thanks to interruptions.
expert: Sean Callen, NASM-CPT,
is a former U.S. Marine and the father of
a young daughter. He and his family
recently moved to the Salt Lake City area.
body on track
What are some quick
and accurate bodycomposition measurement tools
that won’t break the bank?
Learn more
about the
Weight Loss
Specialization at
nasm.org/wls.
OPPOSItE PAGE: SVERRE HAUGLAND/IMAGE SOURCE. THIS PAGE: PETER DAZELEY/GETTY IMAGES
A
One of the easiest and most consistent
ways to monitor real changes in body
composition is by taking girth
(circumference) measurements at key points on
the torso, arms, and legs every four to six weeks.
These numbers give black-and-white results that
clients can relate to. In contrast, measurements like
body mass index, most skin-fold caliper checks,
waist-to-hip ratio, and even body-composition
scales can be inaccurate or misleading.
NASM’s Weight Loss Specialization (WLS)
teaches you how to take accurate girth
measurements at seven locations: neck, chest,
waist, hips, thigh, calf, and upper arm. I take
readings with new clients and recheck every
four to six weeks. I like the MyoTape Body Tape
Measure; it costs less than $10 and has a locking
feature for a snug fit and accurate measurements.
My clients are always surprised when I say to
skip the scale and track progress with girth
measurements. The truth is, it’s more important
that you dropped two pant sizes and increased
muscle mass than that you lost 10 pounds.
expert: William “Bill” Ross, NASM-CPT,
CES, PES, BCS, GFS, FNS, WLS, and Master
Trainer, has been running his own fitness
business in New Jersey and Denver for a total
of 23 years.
Girth measurements
are a quick, easy,
accurate way to track
progress.
NASM.ORG / 9
Learn from a Master Trainer
Building Stronger Seniors
An NASM Master Trainer shares his best advice for working with older clients.
by sari harrar
G
eorge Kostoff, a
64-year-old steel
salesman from
Schererville, Ind., had been
an avid golfer for more than
20 years when back problems
reduced his playing time. “I
was a golfer who could barely
swing a club anymore,” says
Kostoff. In 2014, he reached
out to NASM Master Trainer
Joshua Huff, CES, PES, GFS,
SFS, WLS, for help.
After an assessment, Huff
created a program to build
Kostoff’s stability, endurance,
strength, and power. “I found
myself doing things—like
balancing on a BOSU and
jumping off platforms—that
I never thought someone my
age could ever do,” Kostoff
recalls. “Within about four
photography by chris strong
weeks I was back out on the
golf course. Within six, I was
back up to full speed. When I
went to Florida last winter I
played at least three times a
week for three months.”
As the baby boomer
generation ages, with 10,000
turning 65 every day, more
and more older adults are
showing up at the gym. The
benefits can be remarkable:
In a multicenter study of
1,635 older, sedentary adults,
those who started a strengthtraining and walking
program were less likely to
develop mobility problems;
other studies have shown
a decreased risk of adverse
health events related to
diabetes or heart disease. To succeed, personal
trainers need to be prepared
to meet older adults’ unique
needs, says Huff. Issues for
older adults, who may be new
to exercise, include “joint
pain and inflammation, loss
of muscle mass, and other
health issues that mean
modifying programs,” Huff
explains. “You may have
to spend more time in the
stabilization phase of the
Optimum Performance
Training™ (OPT™) model to
correct imbalances that have
taken decades to develop.”
Today, 25% of Huff’s
clients are older than age
65—a focus that’s paying off
for seniors like Kostoff. “It’s
great to help someone add
more strength and energy to
their daily life,” Huff says.
BOOST YOUR SKILLS
Be a Master Trainer
Important information about NASM’s Master
Trainer program.
What it is: The Master Trainer program
takes your education and career to an elite level.
Only 50 candidates are chosen each year.
who it’s for: Any experienced NASM-CPT
looking to stand apart from his or her peers and
gain specialized capabilities. A full list of
requirements is available online.
what it takes: Most Master Trainer
candidates choose a track—Fitness, Sports
Performance, or Special Populations—based on
their interests and NASM specializations.
Master Trainer status requires a passing score
10 / THE TRAINING EDGE
in the online coursework and at the
Master Trainer Summit. The Summit is a
live capstone event in which NASM Master
Instructors evaluate your performance as
you’re tested on ability, communication, and
coaching techniques while performing
assessments, program design, and taking a
client through a workout.
Benefits to your business: You’ll
gain new recognition from clients and employers,
plus get unique NASM marketing and branding
opportunities to help support your career.
Learn more: Visit nasmmastertrainer.com
or call 800-460-6276 to talk with an NASM
educational advisor.
A Master Trainer’s
Five Rules
for working
with seniors
1
Pay attention to
posture. Check for shoulder
impingement during your initial
assessment. Many older adults
have forward rounding of the
shoulders and back, which
creates a lot of shoulder issues.
2
Stand tall. If the client has
been cleared by their doctor
to perform shoulder exercises
and doesn’t have impingements,
inflammation, or shoulder
calcifications, a prone cobra is
good for creating spinal extension
and scapular retraction.
3
Build balance and
confidence. Pelvic stability
decreases the risk of falling. Singleleg balances in the frontal plane,
with a transverse twist if your
client can do it, are very helpful.
4
Activate motor units
in muscles with slowtempo exercises. Older
adults have less muscle, and often
their muscle fibers aren’t all firing.
I activate more fibers by working
at a controlled 4-2-1 tempo.
5
Check in frequently for
pain. Roughly half of adults
65 and older have arthritis. It’s
important to know the difference
between discomfort and pain
and to ask often. Ask during
your session; when they return,
ask how they felt the next day.
Ongoing pain is a signal to reduce
exercise intensity next time.
Twenty-five
percent of
Master Trainer
Joshua Huff’s
clients are older
than age 65.
Pes in Action
Explosive Strength
Power and explosive strength are important to virtually every client. Here, two
NASM Performance Enhancement Specialists (NASM-PES) share how to deliver both.
by mike woelflein
What they want vs.
what they need
Clients won’t come to you
asking about preventing
a fall. They want to lose
weight or be bigger, faster,
and stronger. “They want
to get right to the meat and
potatoes,” Unger says. “But
they’re usually not ready.”
It’s crucial to convince them
that a progressive, systematic
approach is required.
Unger does that with an
Overhead Squat Assessment,
after which he explains any
compensations. He then
explains his plan, sharing
12 / THE TRAINING EDGE
how they’ll build to the work
the client wants to do.
Ambler-Wright
incorporates plyometrics
that give the client the sense
that they’re working on
power, even when they’re still
building up to it. For example,
a basketball player might do
box jumps with holds. “With
the holds, they’re improving
deceleration, stabilization,
and body control,” he says.
“But it’s still jumping, which
is what they want to work on.”
Build the
foundation first
There’s a reason power
training is Phase 5 of the
Optimum Performance
Training™(OPT™)
model: You can’t optimize
explosive strength without
first improving mobility,
neuromuscular control,
stability, and strength.
What’s more, explosive
strength development
should only be a brief part
of a client’s overall program.
Unger builds year-round
periodized programs for his
athletes that only incorporate
Phase 5 at certain times. For
example, a football player
might work on corrective
exercise and stabilization
in January, hit Phase 2
through Phase 4 in the spring,
and tackle Phase 5 only in
the summer, just before
preseason practices start.
Power: Contrast
and Compound
When power work begins,
base it on contrast training:
supersets consisting of highload resistance exercises
followed immediately by
biomechanically similar
plyometrics. Combining
the two brings about postactivation potentiation,
as the strength exercise
stimulates the nervous
system to recruit more motor
units, so more muscle fibers
are activated during the
plyometric exercises.
Studies have shown that
this training enhances
explosiveness during a
session. Over time, the
gains lead to longer-term
improvements. “You’ll
see great adaptations as a
result of training this way,”
Ambler-Wright says. “We’ve
seen it work with a variety of
populations at all levels.”
try this
This superset is for almost anyone who’s ready for Phase 5.
Exercises should be back-to-back, without rest, with the first one
at 85% to 100% intensity, and the second at 30% to 45% intensity.
Do three sets with two to three minutes rest between sets.
Barbell Squat
Squat Jump
Stand, feet shoulder-width apart,
toes straight ahead, knees over
second/third toes. Rest barbell
behind neck on shoulders, hands
wider than shoulders. Slowly
squat, bending knees and flexing
hips, maintaining ideal posture.
Keep chest up. To rise, contract
gluteal muscles and press through
heels. Repeat five times.
Stand with feet pointed straight
ahead, shoulder-width apart,
hips neutral, knees over
mid-foot. Squat slightly as
though sitting in a chair, then
explosively jump up, raising
arms overhead. Land softly with
ankles, knees, and hips flexed.
Perform eight to 10 quick and
controlled reps.
THIS PAGE: MCKIBILLO (ILLUSTRATIONS). OPPOSITE PAGE: BUCK STUDIO/CORBIS
E
xplosive strength is
all about producing
force quickly. We
use it to play harder, jump
higher … or to keep up with
our kids or react to surprises
like higher-than-expected
curbs in order to avoid a fall.
“Our ability to react to
unexpected situations in
sports, and in life, is highly
influenced by how quickly
we can generate force,” says
NASM Master Instructor
Tony Ambler-Wright, MS,
NASM-CPT, CES, PES.
Looking to help your
clients develop explosive
strength? Ambler-Wright
and NASM Master Trainer
DeWayne Unger, NASMCPT, CES, PES, BCS, FNS,
GPTS, share PES-based
ideas to help.
BOOST YOUR SKILLS
Get Your PES
Important information
about NASM’s Performance
Enhancement Specialization
(PES).
What it is: PES gives
you the concepts and
knowledge to build
individualized, sport-specific
training programs to give
athletes a richer training
experience and better
performance, from youths to
professional athletes, teams,
and weekend warriors.
Explosive
strength is
crucial for peak
performance.
who it’s for: Anybody
who wants to help athletes
get to the next level—and
take their career there too.
what it takes: PES
candidates have one year to
complete the course and
pass an online exam. NASM
provides multiple resources
for learning, including a
textbook, online lectures,
study guides, quizzes, and a
practice exam, plus the
Cardio for Performance
online course. A hands-on
workshop is also available.
Benefits to your
business: Almost every
client wants to get bigger (or
leaner), stronger and faster,
and when you can help
them, you’ll get—and
retain—more clients. “PES
addresses all of the major
components of a power
program, and how to get
someone ready for it,” says
NASM Master Instructor
Tony Ambler-Wright, MS,
NASM-CPT, CES, PES. “It’s
organized into a systematic,
progressive approach that
you can customize and
apply to anybody looking to
improve performance.”
Learn more: Visit
nasm.org/pes or call
800-460-6276.
The Power of ces
take back your back
Back pain is one of the most common reasons Americans take sick days.
Here, two NASM Corrective Exercise Specialists (NASM-CES) share the perpetrators
of the pain and how you can help keep your clients working—and working out.
by laura quaglio
What to watch for
In the Overhead Squat
Assessment, look for
compensations such as
rounding of the lower
back, increased lordosis
(swayback), and forward
trunk lean. Also ask:
Does your job require
you to sit for long periods?
Prolonged sitting can cause
anatomical changes that
impact the kinetic chain. The
changes include a shortening
of the gastrocnemius, soleus,
and hamstrings and a
tightening of the hip flexors.
What’s your current
workout program?
Many athletes overlook
the importance of corestrengthening and stability
work. Core weakness can
lead to an increase in shear
forces during athletic
movement, which can
escalate into lower back pain.
Easy Checks for
Imbalances
In almost every client, one
side of the spine is overactive
A Simple Move to Ease the Ache
Many of the most effective moves for lower back pain don’t
seem to involve the back at all. Here’s one that can help get a
client’s lumbo-pelvic-hip complex back on track.
Hamstring Stretch
Tight hamstrings increase
posterior pelvic tilt, which is
evidenced by a rounding of the
lower back during the Overhead
Squat Assessment. Try the
Opposite Side Biceps Femoris
stretch: Client stands on the
right leg with left heel propped
on a 6-inch step, left leg crossing
the midline of the body toward
the right. Clasp hands and
rotate trunk to the left. Repeat
standing on the opposite leg.
14 / THE TRAINING EDGE
(in righties, it’s typically
the right-hand side that
dominates). Add these simple
checks to identify the extent
and nature of the imbalance.
Leg raise on a foam roller.
Have the client lay on his
back, knees bent, feet flat
on the floor, a foam roller
positioned lengthwise along
the center of his spine; cross
his arms over his chest,
elbows falling to sides.
Have him raise the right leg
off of the floor. If the right
transverse abdominis and
left quadratus lumborum
fire correctly, he won’t fall. If
they fail, he’ll roll to his right
elbow. Repeat with other leg.
Hip hike on a step. Have
the client stand with a neutral
spine position, right foot at
the edge of a 2-inch riser, left
leg hanging to the side. Have
him keep shoulders level
and right leg straight while
“hiking” left hip upward. In
many people, the dominant
hip rises 2 to 3 inches higher.
Back to the
Doctor
If your client’s back pain is or
has been severe, ask these five
questions before starting any
routine. If any of the answers
are “yes,” refer the client to a
doctor and require the doctor’s
OK before you work together.
● Do you feel any tingling or
numbness?
● Do you have any loss of
sensation?
● Do you have any loss of
motor control, such as an
inability to raise your arm
over your head?
● Do you have or have you
ever had a loss of bowel or
bladder function?
● Do you have severe
immobility or an inability
to walk?
Other red flags: recent
falls, a history of herniated
disks, and back pain that
is constant throughout the
day. The PAR-Q evaluation
should help you identify
these issues.
TIP
Meet OUR experts
James Henley, BS, NASM-CPT, CES, PES, GFS, Master trainer,
is the owner and founder of Body Resolution, in South Burlington,
Vt., and an adjunct professor at the University of Vermont. After
college, he interned at the Spine Institute of New England.
Keith Chittenden, MS, NASM-CPT, CES, PES, GFS, Master
Trainer, is a strength and conditioning specialist at CrossFit
Somers in Mahopac, N.Y. He has a master’s in rehabilitation
science from California University of Pennsylvania.
THIS PAGE: MCKIBILLO (ILLUSTRATIONS). OPPOSITE PAGE: MARCUS MOK/GETTY IMAGES
M
uscle imbalances
and dysfunction
in the lower
half of the kinetic chain most
often set the stage for a
“bad back.” At the same time,
imbalances in the upper
body can also play a role in
nonspecific lower back pain.
BOOST YOUR SKILLS
Muscle
imbalances are
a common cause
of back pain.
Get Your CES
Important information
about NASM’s Corrective
Exercise Specialization
(CES).
What it is: CES
provides specific tools and
a systematic approach to
combat movement issues
and muscle imbalances,
including non-injuryrelated back pain, which
occurs in up to 50% of
working Americans
each year.
who it’s for: CES is
for any trainer who wants
the specific knowledge
that will help address
client issues like
movement deficiencies
and muscle imbalances.
what it takes:
Trainers seeking a CES
must pass an online exam.
Options are available for a
live workshop, and there’s
a six-week online practical
application course as well.
Benefits to your
business: Trainers with
NASM specializations may
see their income increase.
CES applies to almost any
client population; some
personal trainers with a
CES work for professional
sports teams. “CES gives
you the ability to open your
business to a greater
demographic,” says James
Henley, NASM-CPT, CES,
PES, GFS, Master Trainer.
Learn more: Visit
nasm.org/ces or call
800-460-6276 for more
on the program.
five moves
clients
LOVE*
hate
to
* Until They See the Results—Then They Just love Them
We polled Master Trainers from around the
country to learn the moves their clients are most
likely to groan about—Then got their tips for
minimizing the hate and maximizing the results.
by megan othersen gorman
18 / THE TRAINING EDGE
photography by cody pickens
Hate isn’t too
strong a word for
how some clients
feel about this
move.
1
single-leg box squats
Homo sapiens stand on two legs.
Take away one and, in the words of
Taylor Swift, “Haters gonna hate.”
WHY THE HATE: NASM Master Trainer
Christopher Caufield, senior fitness
manager at Gold’s Gym in Austin, Texas,
says the move doesn’t let clients hide any
weakness. Plus, he adds, “It’s harder to
perform with proper technique—foot
straight, not turned out; back straight, not
leaning forward or arched—than clients
anticipate, so they get tired quickly.” Some
almost topple over.
Hollie Blair, a 52-year-old pharmacist
from Round Rock, Texas, was one such
frequent faller. “It hurt my pride,” she says.
Blair says her hate hasn’t entirely
dissipated, but she loves the difference in
her butt, hamstrings, and quads.
HELP THEM FEEL THE LOVE: “It comes
when clients start to see the benefits,”
says Caufield. “Along the way, it helps to
relate the move to the client’s goals. For
women, it’s usually about toning the butt;
for guys, it develops smoother, stronger
movement overall that can relate back to
traditional squats.”
OTHER TIPS
● Help them stay upright. Place the box
next to a machine or a wall so the client
has something to grab, if needed.
● Lend a hand. “If a client’s knee is
dropping in or out, I put my hands in the
space so they can feel what they’re doing
wrong,” says Caufield.
NASM.ORG / 19
2
prisoner
Maybe it’s the name. But the
prisoner squat—a slow, controlled
descent into a squat with your
hands positioned, prisoner-style,
behind your head, elbows and
shoulders pulled back—is
typically not a favorite.
WHY THE HATE: “They’re slow—in
my gym, we do four seconds down,
two to hold, and four up,” says NASM
Master Trainer Jasiyah Bey, owner of
Training for Warriors in Glendale, N.Y.
“So the difficulty feels prolonged. Plus, I’m a stickler for form,
and many clients say it’s hard to keep their elbows back the
way the move requires. So I make them do more.”
Debbie Maragioglio, 54, worked with Bey to perfect her
form. “We worked on it for more than a month before I got it,”
says the property manager from Woodside, N.Y. “A squat
doesn’t count with Jasiyah unless your form is perfect. I
think I did 25 for every 10 he counted.”
squats
HELP THEM FEEL THE LOVE: With mastery comes love,
says Bey. “You just have to keep them motivated and
engaged until they reach that point.”
OTHER TIPS
● Let “prisoners” profit by comparison. “When my clients
3
planks
Most people would prefer to be hit by a plank than
perform one, since the pain of the former is potentially
shorter in duration.
WHY THE HATE: “It’s the challenge and the pain,” says
Joey Lefkowitz, an NASM Master Trainer and owner of
1 on 1 Fitness Training with Yossi Lefkowitz in Brooklyn, N.Y.
“When you’re just starting to exercise, one of the hardest
things to do is to get your whole body to work together,
which the plank requires. Newbies often lack the mobility
and flexibility, so you have to ease down the challenge for
them. If a move kills a client, he won’t come back.”
HELP THEM FEEL THE LOVE: Lefkowitz’s goal for all of
his clients is 0.01% improvement every session.
20 / THE TRAINING EDGE
“Improvement is motivating,” he says. So instead of
asking clients to plank for 60 or even 120 seconds at a
time, Lefkowitz has clients perform multiple planking reps,
starting at just two seconds in duration and building to
longer holds from there.
Other tips
● Foam roll first. “When your client can move with ease,
she can plank—and she’ll feel empowered to plank,” says
Lefkowitz, who’s partial to the HyperIce Vyper foam roller.
● Give a lift. “If a client can’t hold a plank for a second, have
them start on their knees,” suggests Lefkowitz, “or, slip a band
under their abs and lift them to get their belly in line with the
rib cage. Help them succeed until they can help themselves.”
WARDROBE STYLIST: JANE BLACK/AUBRI BALK INC.; HAIR & MAKEUP: BRYNN DOERING/AUBRI BALK INC.
groan about prisoner squats, I give them a harder exercise,”
says Bey. “The next time they beg for prisoner squats!”
● Be a fellow prisoner. “If I’m getting discouraged, Jasiyah
does them with me,” says Maragioglio. “That motivates me.”
4
foam
rolling
5
inverted
rows
If a massage is universally acknowledged as physically
delightful, and foam rolling is a kind of targeted
massage, what’s not to love?
WHY THE HATE: “It’s the acute—and surprising—pain of
it,” says NASM Master Trainer Tony Arreola, founder of
Total Body Project in Irvine, Calif. “Most people don’t
anticipate knots in their calves or back. I’ve had clients let
out honest-to-goodness shrieks.”
Tazim Rehmat doesn’t admit to screaming—but she did
hate the roller. “Before Tony, my body didn’t feel good when
I exercised,” says the 45-year-old chemical engineer. “He
introduced the foam roller to increase flexibility in my calves
and my IT band, and to improve my alignment. I hated it. But
around the fourth week, I started to feel better when I ran.”
The bench press is a gym classic. The inverted row is
its reverse—pulling instead of pushing. So why don’t
more people pull for it?
WHY THE HATE: It kicks their, uh, backs. “People tend to
be weak in their upper and middle backs, which the inverted
row targets,” says NASM Master Trainer James Westphal,
owner of Jim’s Fitness & Nutrition in Missouri Valley, Iowa.
“It’s a group of muscles they aren’t used to working.”
HELP THEM FEEL THE LOVE: It’s all about explaining the
why, says Tony. “Clients have to understand its benefits to
convert their hate to love,” he says.
OTHER TIPS
● Ease ’em in. Start with traditional stretching, then
progress to a softer foam roller. Ramp up the intensity with
a harder roller as clients adapt.
● Stay on point. To reduce the pain, you ultimately have
to minimize the pressure point—by staying on it. “You don’t
use a foam roller like it’s a rolling pin,” says Arreola. “To
ease a pressure point, you have to stay on it for a full 35 to
40 seconds, consistently.”
OTHER TIPS
● Lend a band. “If a client is having a tough time, I wrap a
resistance band around the bar and loop it under the client’s
lower back to help them row successfully,” says Westphal.
● Raise the floor. If a client needs a greater challenge,
elevate his or her feet. “Position the body parallel to the
floor to increase the difficulty,” says Westphal. “From there,
you can progress to bands that hold the body down.”
HELP THEM FEEL THE LOVE: Minimize the back-kicking.
“Clients should be challenged but shouldn’t feel defeated,”
says Westphal. “The higher the inverted row bar, the
steeper the angle of the body, and the lower the resistance.
So if you’re standing tall and rowing close to vertically, there
isn’t much resistance. That’s where to begin.”
NASM.ORG / 21
Surveys show female health club
membership is on the upswing, but women
still visit less often than men. Here’s
how to tap into this growing market and
keep them coming back for more.
by selene yeager
Female Clients provide a challenge and an opportunity for personal
trainers. How so? Surveys say that 57% of new health club members are female,
but they also indicate that women clients are more difficult to keep as members
and tend to visit less frequently than their male peers.
It’s time to face this challenge head on. On the following pages, personal trainers
who have earned NASM’s Women’s Fitness Specialization (WFS) share the
knowledge you need to attract and retain this growing population, and give insight
into current hot topics in women’s exercise science.
The Right Environment
Though there are exceptions, women generally enjoy the social aspects of the
fitness experience, so offering more group exercise opportunities can help you
appeal to female clientele. But even more important, says NASM Master Trainer
A safe environment
and targeted training
are keys to success
with female clients.
NASM.ORG / 23
Amanda Kate Hill, NASM-CPT, CES, PES, WFS,
of Alameda County, Calif., is providing a safe
place for women to feel confident and competent.
“Women have often experienced unwanted
stares and comments from men, especially in
workout settings,” says Hill. “For some women,
gyms don’t feel like safe spaces; a private setting
lets them stay focused.” That’s why she trains
most of her clients one-on-one in a private studio.
Steph Haddad, NASM-CPT, WFS, of Mountain
View, Calif., agrees, and takes a similar approach.
“Women are so much stronger than they give
themselves credit for,” she says. “Instead of
focusing purely on how heavy the weight is
that they’re lifting, we’ll talk about what they
already do and what they want to do, like pick
up their grandkids or run a 5K without pain.”
Haddad helps them set goals one-on-one, but
also emboldens them to go out into the gym. “We
look at class schedules together and pick ones to
do as homework.” She feels that this approach
empowers her clients, gives them a chance to be
social, and keeps them on track.
A Complete Herstory
Taking a subjective history is an essential part of the training process.
Master Trainer Amanda Kate Hill, NASM-CPT, CES, PES, WFS, of
Alameda County, Calif., also recommends a unique “herstory” for
female clients. “I ask about histories of disordered eating and body
dysmorphic disorder; I work with a registered dietitian and eating
disorder specialist so I can refer clients if needed,” she says. “If you’re
not asking these questions you’re missing a huge opportunity to help.”
Hill also doesn’t have a scale and takes no before-and-after photos.
“They can do their own weigh-ins and pictures if they want,” she
explains. “But our sessions are more positive and focused when those
elements are out of our relationship.”
One of the fundamental (and most visible) variables is the female frame.
Women tend to have wider hips and, therefore, a greater Q angle, leaving
them vulnerable to knee valgus and pronation. This can set the stage for
poor biomechanics, especially during lower body exercises like squatting,
lunging, and jumping. (Learn more on page 5.) You’ll see it during your
dynamic posture fitness assessment, says Chip Huss, NASM-CPT, CES,
PES, MMACS, WFS, Master Instructor, of Colorado Springs, Colo.
“Your exercise programming needs to address that pronation on a
cognitive as well as musculoskeletal level,” Huss says. That means stretching
overactive muscles in the adductor complex, biceps femoris, TFL, and vastus
The Right Framework
lateralis while strengthening the gluteus medius and maximus and vastus
The training environment opens the door, but
medialis oblique.
what keeps women coming back is working
Pay particular attention to a proper warm-up with this population,
with a trainer who understands women-specific
Haddad adds. “The biggest mistake trainers make with women is not
physical training needs.
warming up the lumbo-pelvic-hip complex enough.
Walking on the treadmill for 10 minutes isn’t going
to do it.” She recommends spending five minutes
Boost Your Skills
specifically on the hips with moves like tube
walking side-to-side and marching on a BOSU.
Many less prepared personal trainers treat their female clients as one of
Finally, Huss says that women generally have
the boys. You can stand out from the crowd in the women’s fitness market
powerful lower bodies and relatively weaker core
by becoming a Women’s Fitness Specialist (WFS).
and upper-body strength. “I work with a lot of female
“I’ve not gone through menopause. I’ve never been pregnant,” says
athletes who want to be able to serve, strike, and hit
Steph Haddad, NASM-CPT, WFS, of Mountain View, Calif. “WFS helped me
with power and accuracy,” he says. “They get a lot
access the information I needed on those topics to meet my clients’ needs
on every level.”
of power from their glutes and legs, but they need
upper body and core stabilization and strength to
What it is: WFS prepares trainers to work with women of all ages,
really deliver. Spend extra time in those phases of the
body types, and stages of life, including post-menopause and pre- and
postnatal. It’s designed to instruct trainers on dealing with women’s
Optimum Performance Training™ (OPT™) model.”
specific corrective exercises, cardiovascular needs, small-group training,
Get Your WFS
proper nutrition, and using the OPT model to improve fitness and manage
their weight.
Who it’s for: WFS is for any trainer who wants the specific
knowledge needed to address the fitness issues of female clients.
What it takes: Trainers seeking the NASM-WFS must pass an online
exam. NASM provides multiple resources for learning, including online
quizzes, downloadable manuals, an exercise library, and more.
Benefits to Your Business: Trainers with NASM specializations
may see their income increase. WFS can open doors to a growing client
population.
Learn More: Visit nasm.org/wfs or call 800-460-6276 for more
information about the program.
24 / THE TRAINING EDGE
Know—and Use—the
Hormone Connection
Earlier this year, marathon world-record holder
Paula Radcliffe made headlines when she called out
sports doctors for mishandling athletes during their
menstrual cycle, pointing specifically to 2013 when
British Athletics medics gave fellow runner Jessica
Judd norethisterone (synthetic progesterone) to
delay her period at the 2013 World Championships.
Judd lost. Radcliffe wasn’t surprised. She’d suffered
under its effects as well. Radcliffe is outspoken
about first breaking the record in Chicago in 2002
while suffering menstrual cramps.
PREVIOUS SPREAD AND THIS PAGE: HERO IMAGES/IMAGE SOURCE
Women-specific
programs can
help your clients
reach new goals.
“Some women
think their
period makes them weaker,
when in fact
there are
times during your cycle
when you are
stronger.”
“Some women think their period makes them
weaker, when in fact there are times during your
cycle that you are stronger,” says Hill. “During
menstruation, you want to focus on Hypertrophy
(Phase 3 of the OPT model). In the days following
the end of your period you can focus on Max
Strength (Phase 4) and right around ovulation
you should focus on Power (Phase 5)—this is
when you’ll go for personal records.”
Huss says that showing an understanding of
these issues can help male trainers develop trust
with female clients. “Before we start, I always ask,
‘How are you feeling today? Where’s your head
at?’ ” Huss explains. “If they are in a hormonal
mood lull, I’ll structure their workout to include
metabolic training at the end, so they can get an
endorphin response and walk out feeling better.”
Talk the Talk
As always, communication is key—but be aware
of how you’re communicating.
“I’ll have a client beating herself up for being
tired when she has three kids, a full-time job, and
PMS,” Hill says. “That’s so much stuff! I use humor
to cut through the stress and spend time redirecting
negative talk to positive talk so it becomes
ingrained.” It can be as simple as changing, “Ugh,
I only did eight push-ups today” to “Man, I’m beat
and I still banged out eight push-ups.”
At the same time, don’t be afraid to push your
female clients to be their very best, says Huss. “I
train many women who are the minority in their
sport, so they have a chance to stand out and
shine. I’m almost harder on my female clients
because they have such great potential. I want
them to reach it and go as far as they can.”
Meet Our Experts
steph Haddad, NASM-CPT, WFS, is a longtime
lover of outdoor sports. She can be found training
clients at Serao Academy in Mountain View,
Calif., and Reactor Personal Training Studio in
San Mateo, Calif., as well as in the home.
Chip Huss, NASM-CPT, CES, PES, MMACs,
WFS, Master Instructor, works with an
array of athletes/clients, including Olympians,
boxers, mixed martial arts fighters, first
responders, and post-rehab patients.
Amanda Kate Hill, NASM-CPT, CES, PES,
WFS, Master Trainer, is a fitness and
nutrition coach based in the San Francisco
Bay Area. She was among the first female
NASM Master Trainers in the world.
NASM.ORG / 25
wonder
women
Take your female clients’
strength and fitness to new
heights with this hormone-timed
full-body powerhouse workout.
“women are really freaking tough,” says Amanda Kate Hill,
NASM-CPT, CES, PES, WFS, Master Trainer. In fact, she says that,
when the time is right, women can push themselves and get stronger and
tougher than they thought possible. That’s why she structures workouts,
like the one here, to take advantage of women’s unique physiology.
The routine here is a Total Body Phase 5 Power workout meant to be
done on or around ovulation when high estrogen and testosterone infuse
women with energy. “Just pay close attention that she’s performing
these moves with proper form,” cautions Hill. “Elevating estrogen levels
may interfere with collagen synthesis, and proper form will help her
avoid injury. Train hard but smart.”
warm-up
1 Self-Myofascial Release
2 Dynamic Stretch
30 seconds (or more) each on calves, quads, and lats
(1 x 10 reps of each move)
Inchworm with Push-Up
A Stand with feet hip-width apart.
Fold forward, bringing palms to floor
(bend knees if necessary).
B Walk hands forward to plank
position, wrists under shoulders.
Perform one push-up (modify by
bringing knees to floor if needed).
Walk hands back to feet; stand up
to complete one rep.
a
a
b
b
a
b
Tube Walking
Alternating Reverse Lunges
A Stand with feet hip-width apart, knees slightly bent, feet straight
ahead. Place tubing around lower leg. Draw naval inward.
B Take 10 small steps sideways, without allowing knees to cave inward.
Repeat in opposite direction.
A Stand with feet hip-width apart, hands on hips.
B Keeping back straight and core engaged, step back with right foot,
then bend both knees to lower into a lunge. Press back to standing
position. Repeat, stepping back with opposite foot. That’s one rep.
Alternate with each rep.
26 / THE TRAINING EDGE
26 / THE TRAINING EDGE
3 CORE/BALANCE/PLYO
a
(2 x 8 reps of each)
b
a
b
Medicine Ball Rotational Chest Pass
Single-Leg Hop with Stabilization
A Stand tall with body turned 90 degrees from a wall or partner. Hold
the medicine ball with both hands at chest level, elbows flexed.
B Using core, hips, and glutes, rotate body explosively toward the wall
or partner, pivoting on back leg and going into triple extension to push
the ball with as much force as possible. Catch the ball when it bounces
back. Repeat. Switch sides after eight reps.
A Stand with feet shoulder-width apart, pointing straight ahead.
Lift one leg directly beside balance leg.
B Hop forward landing on opposite foot. Stabilize and hold for three
to five seconds. Hop backward, landing on opposite foot in starting
position. Hold for three to five seconds. (Progressions: Use the same
process and hop side to side or turning 90 degrees.)
resistance
Four supersets; perform exercises in each superset back to back for listed number of reps, repeating each superset
four times before moving to the next superset. Rest for two minutes between supersets. For exercises that require
weights: For the first move, use a weight that’s 85% to 100% of the client’s one rep max; for the second exercise, choose
a weight that’s 30% to 45% of the one rep max (or up to 10% of body weight for medicine balls).
1.1 Bench Press (5 reps)
A Lie flat on a bench with knees
bent and feet flat on the floor.
Hold one dumbbell in each hand
at chest level.
B Press both dumbbells straight
up and then together by extending
elbows and contracting chest.
Hold. Slowly return dumbbells to
body by flexing elbows and allowing
shoulders to retract and depress.
a
b
1.2 Plyo Push-Up
(10 reps)
A Assume a push-up position on a
well-padded surface. Draw in naval
and contract gluteal muscles. Slowly
lower body toward floor by flexing
elbows and retracting and depressing
shoulder blades.
B With explosive force, push back
to starting position by forcefully
extending elbows and contracting
chest, allowing hands to come off
the floor. When you hit the floor, go
immediately into the next repetition,
pushing up again as hard as you can.
a
b
NASM.ORG / 27
This Workout is meant to be done on or around ovulation, when
estrogen and testosterone infuse women with energy.
a
b
2.1 Pull-Up (5 reps)
A Grip the bar slightly wider than shoulder width, palms facing out,
elbows fully extended.
B As you pull up, squeeze glutes and abs and exhale until chin is over the
bar. Slowly lower to the starting position.
Note: For those new to pull-ups, secure the ends of a resistance band
on the bar and slip a knee or foot into the loop for help pulling up.
a
b
3.1 Push Press (5 reps)
A Stand with feet shoulder-width apart, knees slightly bent, holding
a pair of dumbbells just outside shoulders with arms bent and palms
facing each other.
B Explosively push up, keeping one leg bent and extending the other
to the rear for balance while pressing the dumbbells overhead until the
arms are completely straight. Slowly lower to starting position. Repeat.
Alternate legs on each set.
28 / THE TRAINING EDGE
a
b
2.2 Medicine Ball Slams
(10 reps)
A Stand holding a medicine ball (up to 10% of body weight) overhead.
B Quickly and explosively throw the medicine ball toward the floor,
allowing arms to follow through. Catch it (if it is a bouncing ball) or pick it
up and repeat.
a
b
3.2 Single-Arm Dumbbell Snatch (10 reps)
A Hold a light dumbbell in one hand and stand with feet shoulder-width
apart, pointed straight ahead. Keeping back flat, bend at the hips and
knees, allowing hand with dumbbell to hang just below knees, centered
between feet.
B Explosively jump up, extending entire body and rising onto toes.
Simultaneously pull the weight straight up until it reaches the middle of
the chest. Tuck elbow to body and press the weight overhead. Lower to
start and repeat.
For more workouts that follow the optimum performance
training™ (OPT™) model, go TO nasm.org/magazine.
b
a
b
4.1 Barbell Back Squat (5 reps)
A With a bar resting across shoulders, stand with feet about shoulderwidth apart, toes pointing forward, back straight. Squeeze the glutes
and pull the shoulder blades toward the spine. Keep eyes forward and a
neutral head posture.
B Bend knees and lower hips as though sitting into a chair; knees should
track in line with toes, until thighs are parallel to the floor. Push back to
starting position. Repeat.
a
b
4.2 Squat Jump (10 reps)
A Stand with feet shoulder-width apart and pointed straight ahead.
Squat as if sitting in a chair
B Explosively jump up, extending arms overhead. Land softly,
maintaining optimal alignment. Repeat.
5 Finisher: Tabata Burpees (8 rounds; 20 seconds on, 10 seconds off)
cool-down
Treadmill 5 minutes
Self-Myofascial Release Thoracic Spine, Adductors, TFL
Static Stretch Stability Ball Abs, Seated ball Adductor,
Standing TFL
Phase 5
NASM’s OPT™
model can help
women develop
power and
strength.
Phase
Phas
e
Pha
Pha
se 1
se 2
3
POWER
MAXIM
AL STR
E
4
HYPE
RTRO
STR
ENG
TH E
STA
BILI
ZAT
IO
NDU
RAN
N EN
DUR
ANC
E
30 / THE TRAINING EDGE
PHY
CE
NGTH
getting ahead
by an afternoon of evaluations where candidates assess, design,
and execute a 45-minute program (another attendee stands in as
the client). Every aspect is studied closely by an instructor who
provides detailed feedback.
“It’s awesome—and powerful,” says Master Trainer James
Henley, NASM-CPT, CES, PES, GFS, the Vermont-based owner
of Body Resolution, who attended the Denver summit in March.
“When you put yourself on the spot and perform in front of other
experts, it makes you better. I believe that all trainers should be
evaluated on a regular basis.”
Learn more about the Master Trainer program:
Visit nasmmastertrainer.com, or call 800-460-6276.
Secrets of the Summit
NASM Master Trainers share what makes the
Master Trainer Summit a powerful experience.
Intense. Challenging. Surprising. Those terms could be used
to describe the entire NASM Master Trainer course, but trainers
say they’re really the best way to describe the experience of the
capstone event: the Master Trainer Summit.
Summits typically bring together eight candidates (who have
passed the online program) and four Master Instructors for a
morning of group discussions and case studies. That’s followed
When Centralia, Wash.–based
Master Trainer DeWayne Unger,
NASM-CPT, CES, PES, BCS,
FNS, GPTS, went to a 2013
summit, he’d already been a
trainer for more than a decade.
Even with all that experience,
the event gave him a fresh
perspective, which became four
tips he feels make him a better
trainer—and which he uses with
clients every day.
Listen Pay attention to the
client’s goals and objectives.
Focus Talk about what the
client is doing right. Positive
reinforcement works.
Spot Always ask permission
before you spot (or touch!) a
client.
connect Make sure that
every exercise will help a client
reach his or her goals and
objectives—and explain why.
elivate
A great source for nearly any personal training tool.
NASM-CPTs receive a special 10% discount on
equipment and training products from ELIVATE®
(formerly Fitness Wholesale). And that means
access to a wide selection of products for your
facility or for in-home use.
ELIVATE is a private, family-owned national
supplier that offers same-day shipping on
more than 23,000 fitness- and health-oriented
products. Beyond workout staples like foam
rollers, weights, kettlebells, steps, and BOSUs, the
company offers larger equipment and tools for
nutrition, pre-hab, recovery, and even sleep.
Each account with ELIVATE is connected to
a specific fitness development manager. Their
job is to help you get exactly what you and your
clients need.
32 / THE TRAINING EDGE
“We provide owners and trainers with the
products that meet basic gym requirements,
in addition to products that focus on a holistic,
knowledgeable approach to fitness and wellness,”
says Steven Copperman, vice president of
ELIVATE. “We’re excited to work with NASM.”
TO GET 10% OFF, visit elivatefitness.com
or call ELIVATE at 800-537-5512. Use promo
code NASM10.
PORTRA IMAGES/IMAGE SOURCE (WOMAN SMILING); Courtesy of Elivate (woman Rolling)
NASM
Partner
Profile
Lessons You Can Use
NASM.ORG / 33
photo credit here
It’s your business
8 Must-Have Assessment Tools
Half are available for under $50—and can make a noticeable difference in your programs.
A goniometer
provides accurate joint
measurements.
type of clothing at each weigh-in.
How often to measure: About
once a week
Product pick: Detecto 439
Balance Beam Doctor/Physician
Scale with Height Rod,
400 pounds; $149; detecto.com
When building anything, you want the right tool for the right job. And having the right
assessment tools can help you build perfectly targeted programs for your clients.
“If you don’t use assessment tools, you wind up guessing at progress,” says Russell
Wynter, NASM-CPT, CES, PES, FNS, GFS, GPTS, MMACS, Master Trainer, co-owner of
MadSweat in Scottsdale, Ariz. Adds Allen Dumolien, NASM-CES, PES, ATC, of Carrido
Integrated Fitness in Newport Beach, Calif., “The use of objective measures is a great
way to show tangible evidence of their progress.” Here, their top tool recommendations.
1 Tape Measure A tailor-
style, retractable tape measure
is flexible and locks into position
to record measurements.
Measurement tip: Keep the
tape taut and level.
How often to measure: About
once a month
Product pick: MyoTape tape
measure; $8; accufitness.com
2 Spark Motion App
allows trainers to analyze
videos of client movements to
note compensations. HIPAAcompliant, the app allows for
secure two-way communication
and video sharing with clients.
Measurement tip: As you
measure, share information and
visuals with clients; they’ll be able
to see progress and understand
technique better.
34 / THE TRAINING EDGE
How often to measure: First
assessment, then every other
week
Product pick: Spark Pro, $6 per
month; sparkmotion.com
3 Goniometer A tool with a
stationary arm and moving arm
used to measure joint angles. For
information on how to use one,
check out NASM’s Corrective
Exercise Specialist program.
Measurement tip: Make sure
the pivot point of the goniometer
is aligned with the axis of rotation
on the joint being measured.
Holding a pencil next to the
joint’s axis can help.
How often to measure: First
assessment, then once a month
Product pick: E-Z Read JAMAR
goniometer; $16; medcoathletics.com
4 Blood-Pressure Monitor
Digital blood-pressure monitors
make taking a reading as easy as
pressing a button.
Measurement tip: Place cuff
above the elbow. Client should
be seated with arms and legs
supported and relaxed.
How often to measure: First
assessment, then about every
other month
Product pick: Omron 5 Series
Upper Arm Blood-Pressure
Monitor with Wide-Range Cuff,
$41; omron-healthcare.com
5 Scale Options vary from
doctor-office-type scales
to smaller scales with digital
readouts. Opt for one that has at
least a 400-pound capacity.
Measurement tip: Ensure client
removes shoes and wears same
2-inch-grid graph sheet is about
7 feet high and 3 feet wide and
mounts on a wall. Clients stand
in front of the grid for photos
used to spot issues like irregular
curvature of the spine or
pronation or supination.
Measurement tip: Ask client to
wear minimal clothing so body
contours are more easily visible.
How often to measure: At least
once during initial assessment
Product pick: Alignabod,
$150–$300; performbetter.com
7 Calipers A pincer-looking
device, calipers help determine
body fat percentage. Some offer
a digital display.
Measurement tip: Keep
position and angles of
measurements consistent.
For example, for the subscapular
region, place caliper at a
45 degree angle 2 centimeters
below shoulder blade.
How often to measure: Every
three or four weeks
Product pick: Lange
Skinfold Caliper; $200;
langeservicecenter.com
8 Bioelectrical
Impedance Device Estimates
body fat using an electrical
signal; readout includes body fat
percentage and lean body mass.
Measurement tip: Make sure
client is hydrated and hasn’t had
caffeine or applied lotion.
How often to measure: About
every three or four weeks
Product pick: RJL Systems
Quantum III Body Composition
Analyzer, $4,690; rjlsystems.com
THIS PAGE: JEANNOT OLIVET/GETTY IMAGES (GONIOMETER). OPPOSITE PAGE: HERO IMAGES/GETTY IMAGES (FILMING); GUIDO MIETH/GETTY IMAGES (WOMAN CHECKING WATCH)
6 Posture Grid This
public relations agency. “You can become a thought leader
offering expertise, which will drive business.”
These tips from La Sala will help you nail those interviews.
Secrets to Working
with the Media
Camera shy? Here’s how to get over it and
land an on-camera interview.
Talking to a reporter doesn’t have to be intimidating—and it can
help you gain more clients and build your reputation.
“Speaking with your local media is a great way to develop
your brand within your market,” says Amy La Sala, NASM-CPT
and account supervisor at Off Madison Ave, a Phoenix-based
Reach out Call or email television producers and
newspaper reporters, introduce yourself and mention that you’d
be available for interviews, especially if there’s a fitness-related
topic in the news.
Know the audience For morning shows on TV, be more
lighthearted and conversational; for topics such as childhood
obesity, convey an authoritative, knowledgeable demeanor.
Pass if needed If you’re being asked to speak on a topic
that you’re not familiar with, it’s OK to decline—but refer the
reporter to another more knowledgeable source if you can.
Prep talking points Before the interview, ask the general
topic and prepare about three or four main talking points.
Recruit a client If demonstrating exercises, ask a client to
help. It’s difficult to demonstrate moves during an interview.
Practice, practice, practice Ask a family member or
friend to critique you as you review your talking points.
Keep an ace Be ready to have some sort of information
nugget or inspirational statement to end your interview.
Mention your media As you thank the host for your
appearance, mention your YouTube channel, website, or
Twitter handle. Then, engage with your contact on social media.
Train with Fitness Apps
Add even more relevance to your routines by integrating
apps your clients are likely already using.
Fitness apps (and, in some cases, their associated gadgets) let clients log workouts,
share accomplishments, and compare results with others, which can provide motivation.
Here’s how to put four popular social fitness apps to use with your clients.
1
FITBIT
fitbit.com
What it does: Records
(especially when paired with
the Fitbit device) a variety of stats
including weight, steps taken,
calories burned, and heart rate.
How clients use it: Friends can
share stats; device can be worn
day and night (it can record sleep
patterns).
Program idea: Create a Fitbit
competition to see which clients
can take the most steps. Offer
weekly and annual prizes for
winners.
2
STRAVA
strava.com
What it does: Tracks
runs or rides, so users
can compare against previous
efforts (as well as against others
who have run or ridden the same
route).
How clients use it: To find new
routes, record past performance
to monitor improvement, monitor
gear for wear (with mileage).
Program idea: When clients are
traveling, have them share runs
or rides so you can offer remote
coaching advice.
3
PUMPUP
pumpup.co
What it does: Feeds
allow users to view new
photos from other users, see
popular posts, or follow others as
motivation to get more fit.
How clients use it: Similar
to Instagram, users can share
before and after shots, finish-line
images, and more.
Program idea: Post photos of
group classes or clients who
have reached significant fitness
milestones, such as successfully
competing in an event.
4
NIKE+ Training
club
nikeplus.nike.com/plus
What it does: Connects
workouts through users’
social media, such as Facebook
or Twitter.
How clients use it: Sharing
workouts with friends and
family.
Program idea: Ask clients to
connect through your Facebook
and Twitter accounts so you
can provide motivation.
NASM.ORG / 35
It’s your business
Build­­­ Your
Brand
Social media
can bring more
clients calling.
Develop your personal brand and you can
boost your bottom line. “Branding is getting your
name and reputation out into the marketplace
while showing the style in which you choose to help
clients,” says Doug Holt, NASM-CES, an Internet
marketing strategist at Branded Innovation in
Santa Barbara, Calif. “And that’s true whether
you’re an employee, contractor, or gym owner.”
That said, each type of trainer has specific
branding needs. Here’s a look at how to brand …
… as an employee
Create your specialty niche, where you focus on a
specific type of training (an NASM specialization
is a great way to identify this). Mention to clients
that you offer this specialization and develop
a slogan or call to action related to it. Bonus: In
doing this, you provide more value to your current
employer while forming a foundation for your
own business.
Expert advice to turn the blue thumbs-up into more green.
Your Facebook account has the potential to be a business-creating tool.
“Facebook is a much bigger pond than your local gym,” says Kyra Williams,
NASM-CPT, owner of kyrawilliamsfitness.com. The next time you sign on,
remember Williams’ eight tips for attracting more clients.
Create a “Like” Page A standard
Facebook profile limits the number of
friends. A “Like” page, which is often
used by businesses and celebrities, has
an unlimited number of followers.
Share your progress If you
receive a new NASM specialization,
share the news. People may inquire
about training based on your new
expertise.
Post regularly Establish a
schedule for creating Facebook posts
and stick to it. Williams, for example,
posts about once a day at around noon.
Buy ads Use posts that have been
popular in the past as the basis for new
advertising. You’re more likely to get
in front of the exact audience you’re
seeking.
Give freebies Show that users will
receive benefits from following you. For
example, Williams posts a new recipe
once a week.
Open comments, close
messaging Williams enables
comments from all users but now blocks
messages—she was receiving too many
messages asking training questions.
Encourage the use of email, so you can
capture email addresses.
36 / THE TRAINING EDGE
Reply, reply, reply One of the
keys to turning Facebook followers
into clients is replying and showing that
you’re quick to respond.
Check demographics On
business pages, you can check
statistics about user demographics
and when they view your page. Use
this information for your posts’ timing
and content.
Once you define your specialty (as above), further
define your brand among potential clients.
Be aggressive in representing your brand in social
media. Provide client testimonials and consider
creating videos showing your knowledge
and training style. Another benefit: This can show
facility owners how you might fit into their portfolio.
… as a Facility owner First, do an in-depth search of local media to see
how nearby facilities are marketed, so you can
plan how marketing to your ideal clients might fit.
Then, plan a campaign on the Web and in print to
reach those specific clients, highlighting features
of your facility and class offerings that will appeal
to them. For example, you might emphasize
higher-end executive training or show that you’re
sensitive to clients’ time constraints.
7 Questions about Your Brand
To identify your brand image, Holt recommends
asking yourself these seven questions:
1 W
hat are 10
adjectives to describe
your training?
2 What type of clients
do you enjoy working
with?
3W
here are your
clients located?
4 What compliments
do clients give you
most often?
5 What is the best
medium for reaching
your clients?
6 What’s something
unique about you?
7 What do you want
to do next?
JOVO JOVANOVIC/STOCKSY
Turn Likes into Clients
… as a contractor
BE THE BEST OF THE BEST.
Not everyone’s ready, but if you believe you have what it takes, we can help
accelerate your career, increase your earning potential and help you gain the
respect and recognition that comes from being an NASM Master Trainer.
Choose from three Master Trainer tracks: Fitness, Sports Performance or
Special Populations. If you’re ready to take your certification to the next
level, we’re ready to get you there.
LEARN MORE BY CALLING AN EXPERIENCED EDUCATION
ADVISOR AT (888) 870-6326 OR VISIT US ONLINE AT
NASMMASTERTRAINER.COM.
NASM.ORG / 37
It’s your business
Must-Know
Gear Care
Gym equipment is expensive. Keep yours
running smoothly with this advice from
Newton Ashman, operations director for
TechMotion, a Pennsylvania-based fitness
equipment repair company.
Equipment
maintenance
helps keep
clients safe.
Machine
Signs of wear
Maintenance tips
Elliptical
New or unusual noises or
belt slipping
About every three months, examine drive belt, looking for worn
grooves or rubber particles underneath machine
Stationary bike
Rubber particles on ground around
machine, belt slipping, grooves on
drive belt
About every six months, look inside machine with flashlight to check
for worn belts; lube hub bearings
Strength
equipment
Frayed cables, cracks in the plastic
coating covering cables, cracked or
brittle pulleys
About every three months, run a hand along cables, checking for
scrapes or bumps (if there are any bumps or frays, replace cables); check
for missing pins; check tightness of bolts and safety features
Treadmill
Check mileage on machine versus
recommended life of belt; if treadmill
trips electrical breaker or slows
during use, it’s time for maintenance
Twice a year, follow manufacturer recommendations to lube the belt.
Feel under main belt; if the edges of the belt feel different than the center,
then the belt is worn
Stair-stepper
New or unusual noises; one pedal
drops, not supporting weight
Once a year, open panel to examine pins and springs for rust from sweat;
tighten clips and lubricate joints per manufacturer recommendations
Note: These signs of wear can mean that equipment needs immediate attention. Beyond that, be sure to follow manufacturers’ recommendations on scheduled maintenance.
Nutrition Questions?
A good diet is the foundation every client needs
to reach goals for weight loss, performance,
muscle gain, or any other aspect of fitness. But
when a client comes to you for nutrition advice, it’s
important to know what you should and shouldn’t
discuss. After all, unless you have advanced
training in nutrition, there are certain topics that are
simply out of your scope of practice. For example:
OK Topics
General information about calories,
counting carbs, and eating healthier; sharing
healthy information from broad-ranging,
expert-approved sites like choosemyplate.gov.
Off-Limits Without
Specialized Training
Advice around meal plans or the creation of
meal plans; specific nutrition requirements.
So what can you do if you’re frequently
approached about detailed nutrition advice?
Partner with a registered dietitian.
“There are benefits for both sides,” says Casey
DeJong, an instructional designer at NASM. “It
lets trainers provide an extra level of service, and
it can help connect trainers and their dietitian
partners with additional clients who may have
previously been outside their scope.”
Get the partnership conversation started by
finding a dietitian near you. Visit the Academy
of Nutrition and Dietetics site at eatright.org,
where you can search for registered dietitian
nutritionists (RDNs) by zip code.
Facility owners: Consider a more in-depth
relationship with a dietitian. You could then
include nutrition services in advertising for your
facility. If you publish a newsletter, provide the
dietitian space to share information with clients.
ISTOCK PHOTO/GETTY IMAGES (MAN IN GYM); CLAIRE BENOIST (STILL LIFE)
What’s the right way to talk to clients about nutrition—and
when is it time to enlist outside help?
120
OVER
PROGRAMS
SMALL GROUP, BIG POTENTIAL.
Want to reach more people? Grow your business? Increase your
earning potential? NASM’s updated and enhanced Group Personal
Training Specialization can show you how to design, develop, and deliver
successful group personal training programs— including over 120
downloadable training programs.
You’ll get the communication and coaching skills necessary to
successfully teach, train, and motivate everyone involved. Plus, you’ll learn
how to develop a strategic business plan to maximize financial success.
TRY IT— RISK FREE!
(855) 960-5441
Call now to learn more about the huge
opportunity to be found in training small
groups. Visit gptedge.com to learn more.
photo credit here
Best of all, you can try it risk-free for 3 days!
NASM.ORG / 39
TREND LINE
This can
strengthen your
willpower too.
Control Snacking with Brainpower
Overindulged in a high-calorie snack? A study shows that it could be due
to a lapse in the dorsolateral prefrontal cortex. “The research suggests
that the best solution for effective self-restraint lies in maximizing brain
health,” says the study’s senior author. The good news? Other research
shows that aerobic exercise can maximize the strength of this area.
source: Psychosomatic Medicine (September 2014)
Eating a high-fat diet for this
short amount of time can alter
the way muscles process
nutrients, a new study shows.
The change could lead to
long-term issues with weightgain and obesity. Says one
researcher: “Most people
think they can indulge in high-fat
foods for a few days and get
away with it. But all it takes is five
days for your body’s muscles
to start to protest.”
source: Obesity (April 2015)
More YES Benefits
Interesting results from research
into the benefits of Title IX: The increase
in girls’ high school sports participation
in the 1970s was associated with a
7% decrease in the rate of obesity of adult
women 20 to 25 years later. NASM’s
Youth Exercise Specialization (YES) can
help you make a long-term difference.
source: valuation review (february 2010)
Lose Weight,
Save Money
Research shows that being overweight adds
$524 in annual costs for women and
$432 for men (this includes medical expenses,
lost wages, etc.). Think of the savings a
weight-loss-oriented training program can offer.
source: A Heavy Burden: The Individual Costs
of Being Overweight and Obese in the United States.
The George Washington University (2010)
40 / THE TRAINING EDGE
beware
social
jet lag
That’s the term for the
experience suffered by
people whose sleep
pattern is different on
workdays and nonworkdays. A recent study
hints that a social jet lag of
two hours or more can
increase the risk of an
elevated BMI and
biomarkers for
inflammation and
diabetes. Be kind to
your metabolism—stay
on schedule.
source: International Journal
of Obesity (December 2014)
PORTRA IMAGES/GETTY IMAGES (WOMAN IN PROFILE); SHANA NOVAK/OFFSET (DONUTS); JOHN KUCZALA/GETTY IMAGES (WALLET); ERIK ISAKSON/GETTY IMAGES (SOCCER PLAYERS)
5 days
ELITE
ATHLETES
DEMAND
ELITE
TRAINERS
MAKE THE BEST EVEN BETTER
photo credit here
Top athletes and teams require top trainers. With NASM’s
Performance Enhancement Specialization you can gain the
expertise necessary to improve the flexibility, speed, agility and
performance of professional, collegiate and amateur athletes.
With the science of human movement combined with the cuttingedge OPT™ model, our sports performance exercise techniques
can help you build tougher, faster and stronger athletes. Call now,
because with an NASM-PES, you can be the difference that
makes all the difference.
CALL 888-860-9278
OR VISIT WWW.PESEDGE.COM
SAVE $100
*
Use Promo Code: PES100
Expires: 9/30/2015
*Excludes Exam Only and Life Time Academy packages
NASM.ORG / 41
CLINICALLY DEVELOPED
GYM PERFECTED
CLIENTS WANT THE BEST THERE IS.
Seven of the most important
letters in building your personal
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