SHOULD YOU EXERCISE WHILE PREGNANT?

Posted by Dejan Stojadinovic on May 29, 2018 7:53:14 AM

Exercise and Pregnancy? Yes! See the benefits of why they go together so well and exercise programming ideas for each trimester.

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Topics: Advice

SIX EXERCISES FOR ATHLETE CLIENTS

Posted by Dejan Stojadinovic on May 29, 2018 3:28:55 AM

A high school athlete walks through our doors and we can see their strength, stability and biomechanical control deficits from their gait pattern. We’ve also had collegiate and professional athletes come to our facility with the same issues. The only differences between that young, beginner athlete and the older, elite athlete is that the elite athlete has typically maximized and benefited from their gifts and masked or hidden the compensations and weak links much better. The result is that we often get athletes coming to us because they can’t figure out why they got injured.

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Topics: Personal Trainer Tips/Advice

BEAT DESK - BOUND POSTURE WITH THIS WORKOUT!

Posted by Dejan Stojadinovic on May 29, 2018 1:25:07 AM

Desk-bound employees can develop a hunched posture that saps energy and strength. Here’s a safe-for-the-office workout that can help.

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Topics: desk exercise, desk posture, desk workout, exercise at work, workouts

INSIDER’S GUIDE TO OUTDOOR TRAINING SESSIONS

Posted by Dejan Stojadinovic on May 25, 2018 8:26:35 AM

Looking to grow your business? Just add fresh air and sunshine! Outdoor training sessions offer trainers a change of scenery, a return to simpler exercises, and a new way to appeal to clients. To help you avoid potential pitfalls, we asked NASM Master Trainer Darryl Cross for insider tips on outdoor venues.

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Topics: Personal Trainer Tips/Advice

HOW TO MASTER THE TURKISH GET-UP

Posted by Dejan Stojadinovic on May 25, 2018 8:17:00 AM

There are few training tools in the fitness mainstream that pique interest and create more discussion than the kettlebell. For some, an intimidating ball of iron, for others a versatile piece of equipment that with proper training can transform your body. While kettlebell swings, cleans, jerks, and snatches offer unique challenges in terms of proper skill and execution, the Turkish Get-Up (TGU) is, without a doubt, one of the more complicated lifts to master. The TGU, however, is unique in that it has multiple parts that can be practiced as stand alone exercises, then put together for safe, seamless execution.

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Topics: workouts

PROTEIN FOR VEGETARIAN AND VEGAN ATHLETES

Posted by Dejan Stojadinovic on May 25, 2018 7:58:46 AM

Can you be a vegetarian or vegan athlete and meet your protein needs? It is an outdated myth that it is difficult to meet protein requirements from plant sources. Choosing your individual approach to eating needs to fit your lifestyle, whether that’s for your individual health needs or other personal reasons. Additionally, your eating preferences do not need to be labeled. Everything in moderation, right? 

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Topics: Advice

BOOST YOUR EARNING POTENTIAL WITH CORRECTIVE EXERCISE

Posted by Dejan Stojadinovic on May 25, 2018 7:46:31 AM

Did you know that personal trainers who have their NASM Corrective Exercise Specialization (CES) earn 48% more than the average personal trainer?1 That’s an amazing pay increase in an industry where your income is typically determined by the number of clients you have, how many sessions they book and how much they are willing to pay you! So, how does CES bring in the extra dollars? Simple answer is, it’s an undeniable value add. Corrective exercise isn’t designed just for clients in poor physical condition or those in post-rehab. It is applicable for any client that has muscle imbalances and, with the sedentary and technology driven state our society lives in, includes nearly everyone!

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Topics: Career Guidance

DO SUPERFOODS EQUAL SUPER PERFORMANCE?

Posted by Dejan Stojadinovic on May 25, 2018 7:36:47 AM

“Superfood” has been a buzzword for years, but it’s really more of a marketing term than an official food-industry classification. Still, superfoods generally have one thing in common: They pack a significant nutrient punch. They may be high in one nutrient in particular, or they might contain several phytonutrients, antioxidants, other vitamins, and/or minerals. And since these perks come in a small volume of mostly low-calorie food options, they have an even greater appeal in our weight-obsessed culture. Some superfood all-stars of the recent past include blueberries, dark chocolate, oats, pistachios, and dark leafy greens such as kale and spinach.

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Topics: exercise recovery, Sports Performance, Nutrition, Advice

WHAT ALL PERSONAL TRAINERS NEED TO KNOW ABOUT HEART RATE ZONE METHODOLOGY

Posted by Dejan Stojadinovic on May 18, 2018 7:23:53 AM

Despite growing popularity and adoption of programs incorporating heart rate (HR) zone methodology, the fitness industry in general appears to lack a solid understanding of the scientific facts and limitations to this programming concept. The goal therefore is to present relevant information so that fitness practitioners and fitness enthusiasts can better understand the pros and cons to using HR zones.

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Topics: anaerobic, heart rate, heart rate zone, max heart rate, recovery, tanaka, Personal Trainer Tips/Advice, V02 max

HIIT, HVIT, OR VIIT: DO YOU KNOW THE DIFFERENCES?

Posted by Dejan Stojadinovic on May 18, 2018 6:07:40 AM

Look just about anywhere in fitness these days and you’d be hard-pressed to miss some program, product or menu advertising high-intensity interval training (HIIT). So why are these programs trending and so popular? One undeniable fact is the time-efficiency in which an individual can achieve comparable results to those attained through higher-volume, lower-intensity workouts (4). Research demonstrates similar results with up to 90% less training volume and up to 67% less time commitment (5), and in an era where time has become such a precious and valued commodity, the popularity of HIIT comes as no surprise.

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Topics: HIIT, HVIT, interval training, Uncategorised, VIIT

VITAMIN D DEFICIENCY COULD BE AFFECTING YOU MORE THAN YOU REALISE

Posted by Dejan Stojadinovic on May 18, 2018 3:36:28 AM

Vitamin D, also known as the “sunshine vitamin,” was identified in the 17th century by Dr. Daniel Whistler and Professor Francis Glisson when they discovered the causative factors of rickets.

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Topics: cancer, depression, diabetes, sunshine, vitamin d, Nutrition, Advice

PIRIFORMIS SYNDROME: IT’S A PAIN IN THE BUTT

Posted by Dejan Stojadinovic on May 18, 2018 2:42:47 AM

Discomfort from too much sitting? Inactive glutes? Buttock and leg pain? Though small in size, the piriformis could have a big impact on keeping the human movement system moving smoothly. Addressing an overactive piriformis may be part of the solution.

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Topics: Advice

OVERTRAINING – WHAT TO DO WHEN YOU HIT THE WALL

Posted by Dejan Stojadinovic on May 18, 2018 1:47:00 AM

Designing a training program for an athlete to peak for competition is one of the driving goals for sports performance specialists. From the big picture annual macrocycle, to the monthly mesocycle breakdown, and the finely detailed microcycle, periods of rest need to be included in these plans to avoid overtraining and the potential negative impact on performance.

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Topics: DOMS, recovery, rest, athlete, OPT, overtraining, Advice

30 MINUTE WORKOUT PROGRAMS FOR BUSY CLIENTS

Posted by Dejan Stojadinovic on May 18, 2018 1:38:05 AM

The biggest excuse people give for not working out is, “I don’t have time!” Of course, as a fitness professional, you know that time is not a viable excuse. We have to make time to keep our bodies healthy. People are busier than ever today, and to be honest, fitness is not a priority in most people’s lives. As fitness professionals, we have to educate people on the benefits of exercise and teach them how they can maximize their overall health in a minimum amount of time.

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Topics: exercise, workout, workouts, 30 minute session, 30 minute workout, busy

SODIUM BICARBONATE (AKA BAKING SODA): ROLE IN FITNESS PERFORMANCE

Posted by Dejan Stojadinovic on May 17, 2018 7:40:57 AM

Baking soda? Check out this kitchen cupboard staple’s role in exercise performance. 

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Topics: Advice

BRO SCIENCE: WHAT YOU SHOULD KNOW VS WHAT YOU HEAR FROM YOUR BRO

Posted by Dejan Stojadinovic on May 17, 2018 6:05:58 AM

This supplement will make you Bigger, Leaner, Faster and Stronger! Or will it? Nutritional supplements are a multi-million dollar industry, and chances are you, or someone you know, is taking one or more supplements to get that competitive edge. This article will help you sift through some of the evidence of “BRO SCIENCE VS ACTUAL SCIENCE - WHO IS RIGHT?” when it comes to making an informed choice about which supplements (if any) you should be taking and why.

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Topics: Advice

THE SCIENTIFIC RATIONALE FOR INCORPORATING OLYMPIC WEIGHTLIFTING TO ENHANCE SPORTS PERFORMANCE

Posted by Dejan Stojadinovic on May 17, 2018 3:00:31 AM

Olympic lifts and their variations have long been used as a strengthening technique to enhance sports performance. The use of Olympic weightlifting is evident as regular practice by university and professional strength coaches, and supported in refereed journals (1,2,3,4). As sports performance professionals become more knowledgeable and skilled in designing sport specific programs, more information regarding Olympic lifting is necessary in order to help them best serve their athletes. Before designing an Olympic lifting program, it is important for sports performance professionals to understand the scientific rationale and effectiveness of the Olympic lifts.

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Topics: clean, jerk, power, snatch, squat, olympic lifting, Personal Trainer Tips/Advice

STRESS, CONSEQUENCES AND OVERALL HEALTH

Posted by Dejan Stojadinovic on May 16, 2018 7:15:31 AM

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? Examine the concept of stress and discover how chronic stress can negatively impact specific physiological systems within our body.

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Topics: Advice

FASTED CARDIO – IS IT REALLY WORTH IT?

Posted by Dejan Stojadinovic on May 14, 2018 7:47:56 AM

We see it, read it and perhaps even witness it – fasted cardio for weight loss. This approach is currently trending in many exercise circles, but does it really stand up to all the hype?

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Topics: Advice

DO ALTITUDE TRAINING MASKS IMPROVE PERFORMANCE?

Posted by Dejan Stojadinovic on May 14, 2018 6:55:39 AM

Don’t be afraid of that man wearing the mask on the treadmill next to you. Even though he looks like a cross between a burglar and Hannibal Lecter, he probably means you no harm. He’s wearing what’s known as an “altitude mask,” and despite your concerns, he’s wearing it for a far less frightening purpose: To perform better in some physical endeavor. Even if it’s just to crush his one mile time every week in the gym. 

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Topics: altitude, altitude training, hypoxic training, training mask, Advice

MANOPAUSE: GOING FROM DAD BOD TO DAD BUFF

Posted by Dejan Stojadinovic on May 10, 2018 7:47:02 AM

The “Dad Bod” is a male body type that is described as “softly round.” The theory around the “Dad Bod” is that once a man has found a mate and had kids, he doesn’t need to worry about maintaining his physique.

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Topics: children, dad bod, exercise, manopause, testosterone, weight gain, belly fat, muscle, Advice

WE'VE GOT THE SCOOP ON PROTEIN: WHEN, WHAT AND HOW MUCH?

Posted by Dejan Stojadinovic on May 10, 2018 6:25:10 AM

Drinking a protein shake after resistance-training is a popular nutritional strategy adopted by many fitness enthusiasts & athletes to boost muscle protein synthesis (MPS), but does evidence support this practice, and if so, then what type of protein is best, how much should be ingested and when should it be consumed?

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Topics: protein, Nutrition, Advice, muscle growth

World Lupus Day Workout

Posted by Dejan Stojadinovic on May 10, 2018 3:13:13 AM

Today is World Lupus Day! Lupus is just one of 80 different autoimmune diseases in the UK which affects hundreds of thousands of people, including personal trainers and their clients. Here are 5 safe and effective exercises for clients with chronic illnesses. Add them into your next exercise program and complete 3 rounds with one minute rest bewteen:

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Topics: workouts

BUST THROUGH TRAINING PLATEAUS (AND BOREDOM) WITH THESE PROGRAMMING SWAPS

Posted by Dejan Stojadinovic on May 8, 2018 1:33:22 AM

Are your clients hitting a training plateau or getting bored with their workout? Are you getting bored using the same exercises? Try manipulating the training variables to bring in some fun factor while staying true to your client’s goals and abilities.

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Topics: exercise selection, intensity, plateau, reps, sets, superset, tempo, volume, weight loss, 1RM, Advice

Q: WHAT’S THE BEST WAY TO HANDLE A CLIENT WHO SEEMS TO KNOW IT ALL?

Posted by Dejan Stojadinovic on May 7, 2018 5:48:18 AM

A: Usually a client with that sort of attitude has been working with an unchanging set of moderate-intensity exercises with which he’s comfortable. Try putting your client through a series of exercises just out of his comfort zone. What I like to do is simply take the client through four or five exercises with a 10- to 15- rep range. The first exercise might be something simple like a single-leg reach or step-up to press. With these, it’s important to learn how to use the stabilizing muscles and activate specific muscle groups. Doing a couple of sets of an exercise with correct technique will make him sweat–and feel what he’s been missing.

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Topics: Uncategorised

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