Friday, December 25, 2009
Sunday, November 22, 2009
Friday, September 25, 2009
National Fitness Hall of Fame
2009 PRESS RELEASE:
The National Fitness Hall of Fame presents
"The Best Personal Trainers in America" - 2009
We encourage you to purchase a copy of this special edition,
limited-run publication. You can also find out more about these
top-trainers by clicking on their name! "The Best of the Best"
and “The Top Rising Stars in Personal Training”
http://www.nationalfitnessorganization.com/besttrainers2009.html
Get your copy today while supplies last.
The National Fitness Hall of Fame presents
"The Best Personal Trainers in America" - 2009
We encourage you to purchase a copy of this special edition,
limited-run publication. You can also find out more about these
top-trainers by clicking on their name! "The Best of the Best"
and “The Top Rising Stars in Personal Training”
http://www.nationalfitnessorganization.com/besttrainers2009.html
Get your copy today while supplies last.
Friday, April 17, 2009
Pump Up, Slim Down
April 17
Pumping Up to Slim Down
With regards to Pumping Up to Slimming Down, I do agree that it is necessary to add progressive resistance training to a good cardiorespiratory aerobic exercise program and nutritionally sound diet plan. As a CSCS and ACSM Certified Trainer with a PhD in Kinesiology, I would recommend at least 2 to 3 times per week of strength training in addition to the 4 to 5 times per week of cardio and core training. Definitely do upper and lower body multi joint (compound) exercises. These include squats, leg presses, dead lifts, lunges, bench presses, lat pulls, seated rows, military presses, etc. As far as weights and reps, while do heavier weights and less reps is more intense and can burn more fat calories, it can also lead to more muscle mass which replaces the lost weight and inches. If that's your goal, great, but if not do a little less weight with a few more reps. For strength, mass and power, doing 3-8 reps, 4-5 sets in the 75-85% of 1 RM range is ideal. For tone, endurance, and aerobic benefits, 8 to 15 reps, 3-4 sets of 65-75% of 1 RM is warranted. As for the core, do a variety of ab sit ups, crunches, twist, leg lifts, hypers, etc. with at least 20-25 reps for 3-4 sets each workout (including those cardio only days). Doing at least 30 to 45 min. of intense cardio (like elliptical, stair stepper, treadmill, etc.) 4-5 days a week in necessary to burn those extra calories needed to fuel your workouts. As far as a diet plan, lean proteins and less starchy carbs along with skim milks, and lots of fruits and veges with lots of water will help you lose weight even with 4-5 meals a day. Finally, two comments regarding posts made about this article. One, muscle weighs more than fat PER CUBIC VOLUME. Thus, a pound of fat and a pound of muscle weigh the SAME, but the muscle is more dense and thus occupies less area per the same pound of fat weight. Two, I am all about the SEX for additional exercise on top of the workouts taking place. Nothing like getting in a second workout after you've taken care of the first one (or vice versa).
2:10 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Pumping Up to Slim Down
With regards to Pumping Up to Slimming Down, I do agree that it is necessary to add progressive resistance training to a good cardiorespiratory aerobic exercise program and nutritionally sound diet plan. As a CSCS and ACSM Certified Trainer with a PhD in Kinesiology, I would recommend at least 2 to 3 times per week of strength training in addition to the 4 to 5 times per week of cardio and core training. Definitely do upper and lower body multi joint (compound) exercises. These include squats, leg presses, dead lifts, lunges, bench presses, lat pulls, seated rows, military presses, etc. As far as weights and reps, while do heavier weights and less reps is more intense and can burn more fat calories, it can also lead to more muscle mass which replaces the lost weight and inches. If that's your goal, great, but if not do a little less weight with a few more reps. For strength, mass and power, doing 3-8 reps, 4-5 sets in the 75-85% of 1 RM range is ideal. For tone, endurance, and aerobic benefits, 8 to 15 reps, 3-4 sets of 65-75% of 1 RM is warranted. As for the core, do a variety of ab sit ups, crunches, twist, leg lifts, hypers, etc. with at least 20-25 reps for 3-4 sets each workout (including those cardio only days). Doing at least 30 to 45 min. of intense cardio (like elliptical, stair stepper, treadmill, etc.) 4-5 days a week in necessary to burn those extra calories needed to fuel your workouts. As far as a diet plan, lean proteins and less starchy carbs along with skim milks, and lots of fruits and veges with lots of water will help you lose weight even with 4-5 meals a day. Finally, two comments regarding posts made about this article. One, muscle weighs more than fat PER CUBIC VOLUME. Thus, a pound of fat and a pound of muscle weigh the SAME, but the muscle is more dense and thus occupies less area per the same pound of fat weight. Two, I am all about the SEX for additional exercise on top of the workouts taking place. Nothing like getting in a second workout after you've taken care of the first one (or vice versa).
2:10 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Tuesday, April 14, 2009
Personal Training Certification Information
Information About Personal Training Certifications
There are dozens of personal fitness training certifications out there, as listed on Local Fitness Trainer's website. I will break it down as to the top 7 Accredited certifications, as those are the ones that are the closest thing we have to licensure in our field. Remember that these are the only Nat'l Accredited certs, as recognized by the NCCA, out there. Here they are listed below:
1. NSCA - They have both a CPT and a CSCS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and video portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
2. ACSM - They have both a CPT and a HFS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and practical portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
3. NPTI - They have a CPT certification. You must attend a 6-9 mo. academy program, similar to 1 yr. of college. You must have CPR certif. This involves both written and practical testing to obtain the certificate. CPR recert. is needed to maintain the cert.
4. ACE - They have a CPT certification. You must study their Essentials text and have CPR certif. This involves both textbook reading and workbook practice. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
5. NASM - They have a CPT certification. You must study their Essentials book and have CPR certif. This involves both textbook reading and study guide usage. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
6. NFPT - They have a CPT and a Nutr. Cert. You must study their Essentials books and have CPR cert. This involves both textbook reading and study guide usage. There are a written exams you must pass. CPR recert. & CEU quizzes are needed to maintain it.
7. AFAA - They have a CPT and an Aero. Cert. You must study their Essentials books and have CPR certif. This involves both textbook reading and study guide usage. There are written exams you must pass. CPR recert. is needed to maintain the cert.
I hope this clears up some questions as to what the top certs are. As for employers, essentially they can do what they want depending on their liability insurance situation. Until local, state, and federal laws and regs catch up with other professions, any gym chain or fitness center can do as they please. Some such as the YMCA have gone as far as creating their own certif. upon hiring trainers. Most reputable gyms will require an accredited cert. w/ liability insur. The NSCA and ACSM are the only ones to offer that. Most places will have to make you an employee, unless you create an LLC if you're an indep. contracted trainer. Good luck. My recommendation to anyone in this field...go to college, get degreed, and get certified to be legit in this field.
11:47 AM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
There are dozens of personal fitness training certifications out there, as listed on Local Fitness Trainer's website. I will break it down as to the top 7 Accredited certifications, as those are the ones that are the closest thing we have to licensure in our field. Remember that these are the only Nat'l Accredited certs, as recognized by the NCCA, out there. Here they are listed below:
1. NSCA - They have both a CPT and a CSCS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and video portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
2. ACSM - They have both a CPT and a HFS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and practical portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
3. NPTI - They have a CPT certification. You must attend a 6-9 mo. academy program, similar to 1 yr. of college. You must have CPR certif. This involves both written and practical testing to obtain the certificate. CPR recert. is needed to maintain the cert.
4. ACE - They have a CPT certification. You must study their Essentials text and have CPR certif. This involves both textbook reading and workbook practice. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
5. NASM - They have a CPT certification. You must study their Essentials book and have CPR certif. This involves both textbook reading and study guide usage. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
6. NFPT - They have a CPT and a Nutr. Cert. You must study their Essentials books and have CPR cert. This involves both textbook reading and study guide usage. There are a written exams you must pass. CPR recert. & CEU quizzes are needed to maintain it.
7. AFAA - They have a CPT and an Aero. Cert. You must study their Essentials books and have CPR certif. This involves both textbook reading and study guide usage. There are written exams you must pass. CPR recert. is needed to maintain the cert.
I hope this clears up some questions as to what the top certs are. As for employers, essentially they can do what they want depending on their liability insurance situation. Until local, state, and federal laws and regs catch up with other professions, any gym chain or fitness center can do as they please. Some such as the YMCA have gone as far as creating their own certif. upon hiring trainers. Most reputable gyms will require an accredited cert. w/ liability insur. The NSCA and ACSM are the only ones to offer that. Most places will have to make you an employee, unless you create an LLC if you're an indep. contracted trainer. Good luck. My recommendation to anyone in this field...go to college, get degreed, and get certified to be legit in this field.
11:47 AM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Monday, March 30, 2009
10 Surprising Fitness Tips
March 25
Talking about 10 Surprising Fitness Tips - 4 - MSN Health & Fitness - Fitness Slide Show
Being certified by the American College of Sports Medicine and the National Strength and Conditioning Association, I can tell you that the elliptical trainer is one of the best aerbic exercise machines you can use provided you use enough resisitance, vary the incline levels, vary the speed of movement, and utilize it for a lengthy peiod of time. This device is a necessary piece for those who have knee and hip issues with running and stair stepping. While I would agree that biking may not be as effective as running when it comes to burning fat calories, the elliptical is when used to its fullest extent.
11:39 AM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Talking about 10 Surprising Fitness Tips - 4 - MSN Health & Fitness - Fitness Slide Show
Being certified by the American College of Sports Medicine and the National Strength and Conditioning Association, I can tell you that the elliptical trainer is one of the best aerbic exercise machines you can use provided you use enough resisitance, vary the incline levels, vary the speed of movement, and utilize it for a lengthy peiod of time. This device is a necessary piece for those who have knee and hip issues with running and stair stepping. While I would agree that biking may not be as effective as running when it comes to burning fat calories, the elliptical is when used to its fullest extent.
11:39 AM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Working Out - the Newest Health Threat
March 24
Is Working Out the Newest Health Threat?
Okay. After having read this article and all the responses to it, I have a few things to say regarding personal trainers and the fitness industry. First of all, I am a strength training teacher and a personal fitness trainer who has been in the profession for 15 years, and have been lifting for nearly 25 years and I played college and minor league pro football. I have a BS in Health & Exercise Science, an MS in Kinesiology, and a PhD in Health & Human Performance. I am CSCS, ACSM, CHES, and NFPT certified. I have also been a strength coach, an athletic trainer, and a first aid instructor as well, having those certifications.
Now, with that said, I can tell you why I teach full time and train part time: it's due to the lack of federal regualtion regarding the industry. I learned early on in the mid '90's at places like Bally's that there are people out there in the gyms and clubs who call themselves "trainers", but they aren't even certified, let alone qualified. I had as much schooling, as many certifications, and even more knowledge than the guy who hired me to train. After dealing with all the cutthroat backstabbing just to make a buck, plus seeing idiots who couldn't even teach a client how to do a push up correctly, I decided I'd rather make some real money teaching bratty kids who have no respect than to deal with the idiocracies of the fitness profession full time. Now, after stints in a couple of schools running weight programs after school, I decided to get back into the private sector. Yet, nearly 10 years later, at places like Gold's, the same issues still exist regarding the hiring and training of fitness professionals (a term I use loosely). I finally got tired of the big chain gyms and now train at a smaller, yet more reputable fitness center where everyone is certified and qualified.
Here is my advice to those who wish to train: talk to the trainer, ask him what his degrees, certifications, qualifications, and experiences are. The object is to help the client achieve their fitness goals, not to punish them into submission. All trainers should be degreed, certified, have liability insurance, and a current CPR card. Watch the trainer in action and see if you like what he does for his clients. Even when you get well into your session and the trainer is pushing to progress you, if you truly don't feel you can do something, ask to do a variation that you can accomplish. If they are smart and good at what they do, they will find a way to train you well and that will make you want to come back for more.
12:50 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Is Working Out the Newest Health Threat?
Okay. After having read this article and all the responses to it, I have a few things to say regarding personal trainers and the fitness industry. First of all, I am a strength training teacher and a personal fitness trainer who has been in the profession for 15 years, and have been lifting for nearly 25 years and I played college and minor league pro football. I have a BS in Health & Exercise Science, an MS in Kinesiology, and a PhD in Health & Human Performance. I am CSCS, ACSM, CHES, and NFPT certified. I have also been a strength coach, an athletic trainer, and a first aid instructor as well, having those certifications.
Now, with that said, I can tell you why I teach full time and train part time: it's due to the lack of federal regualtion regarding the industry. I learned early on in the mid '90's at places like Bally's that there are people out there in the gyms and clubs who call themselves "trainers", but they aren't even certified, let alone qualified. I had as much schooling, as many certifications, and even more knowledge than the guy who hired me to train. After dealing with all the cutthroat backstabbing just to make a buck, plus seeing idiots who couldn't even teach a client how to do a push up correctly, I decided I'd rather make some real money teaching bratty kids who have no respect than to deal with the idiocracies of the fitness profession full time. Now, after stints in a couple of schools running weight programs after school, I decided to get back into the private sector. Yet, nearly 10 years later, at places like Gold's, the same issues still exist regarding the hiring and training of fitness professionals (a term I use loosely). I finally got tired of the big chain gyms and now train at a smaller, yet more reputable fitness center where everyone is certified and qualified.
Here is my advice to those who wish to train: talk to the trainer, ask him what his degrees, certifications, qualifications, and experiences are. The object is to help the client achieve their fitness goals, not to punish them into submission. All trainers should be degreed, certified, have liability insurance, and a current CPR card. Watch the trainer in action and see if you like what he does for his clients. Even when you get well into your session and the trainer is pushing to progress you, if you truly don't feel you can do something, ask to do a variation that you can accomplish. If they are smart and good at what they do, they will find a way to train you well and that will make you want to come back for more.
12:50 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
No Gym No Excuses Workout
The No-Gym No-Excuses Workout
While these exercises are great for body weighted resistance training and functional strength and core stability, you still need the iron to be able to push heavy weights and create muscle mass. I personally like the steel as a CSCS & ACSM certified personal trainer with an MS & PhD in Kinesiology, and that's how I like to train...at the gym. I won't even train in a home without a fully equipped fitness center.
12:46 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
While these exercises are great for body weighted resistance training and functional strength and core stability, you still need the iron to be able to push heavy weights and create muscle mass. I personally like the steel as a CSCS & ACSM certified personal trainer with an MS & PhD in Kinesiology, and that's how I like to train...at the gym. I won't even train in a home without a fully equipped fitness center.
12:46 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Fitness Rules You Should Break
February 02
Talking about 9 Fitness Rules You Should Break - MSN Health & Fitness - Women's Fitness
1. While I agree that the hands should be wider than shoulder width apart for outer chest development, it can be difficult for those with shoulder problems, thus should width apart is a good baseline for these individuals.
2. The Pilates V teaser is a great move to sculpt the abs providing you do not have any lower back problems. If you do, I would suggest leg lifts instead, so as to keep the back supported in the supine position in this movement.
3. The squat is the king of exercises when it comes to total hip and thigh development, as opposed to hip extensions which is simply an isolation exercise as opposed to a multi joint compound lower body movement.
4. I would recommend that 30 percent of your calories come from protein so as to fit into the 30-30-40 model. With only 40 percent coming from carbs, it leaves a little room for error when it comes from fat sources.
5. With heavier lifts, I would recommend keeping the pauses at the top and bottom of the movements to allow constant tension on the muscles with continuous movement throughout the lifting exercise.
6. I agree with the fact that while not using a mirror is great for balance and kinesthetic awareness, those who don't have good joint position and movement senses may need the mirror as a teaching and learning tool.
7. While increasing muscle tone can help burn more calories, it cannot be done alone without cardio and a proper diet. It is necessary to burn even more calories when consuming more food via more meals.
8. While I agree with shortening the rest periods, those doing heavier weights or more explosive movements need the recovery time between sets to restore oxygen in the blood so as to get it to the muscles.
9. Weighing yourself weekly is a more realistic way of monitoring your progress. Might I also add that one partake in a body composition test on a monthly basis, which is a better way of tracking fat loss.
1:10 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Talking about 9 Fitness Rules You Should Break - MSN Health & Fitness - Women's Fitness
1. While I agree that the hands should be wider than shoulder width apart for outer chest development, it can be difficult for those with shoulder problems, thus should width apart is a good baseline for these individuals.
2. The Pilates V teaser is a great move to sculpt the abs providing you do not have any lower back problems. If you do, I would suggest leg lifts instead, so as to keep the back supported in the supine position in this movement.
3. The squat is the king of exercises when it comes to total hip and thigh development, as opposed to hip extensions which is simply an isolation exercise as opposed to a multi joint compound lower body movement.
4. I would recommend that 30 percent of your calories come from protein so as to fit into the 30-30-40 model. With only 40 percent coming from carbs, it leaves a little room for error when it comes from fat sources.
5. With heavier lifts, I would recommend keeping the pauses at the top and bottom of the movements to allow constant tension on the muscles with continuous movement throughout the lifting exercise.
6. I agree with the fact that while not using a mirror is great for balance and kinesthetic awareness, those who don't have good joint position and movement senses may need the mirror as a teaching and learning tool.
7. While increasing muscle tone can help burn more calories, it cannot be done alone without cardio and a proper diet. It is necessary to burn even more calories when consuming more food via more meals.
8. While I agree with shortening the rest periods, those doing heavier weights or more explosive movements need the recovery time between sets to restore oxygen in the blood so as to get it to the muscles.
9. Weighing yourself weekly is a more realistic way of monitoring your progress. Might I also add that one partake in a body composition test on a monthly basis, which is a better way of tracking fat loss.
1:10 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
How to Give Her a Killer Massage
November 18
Talking about Make Her Day: How to Give Her a Killer Massage - MSN Relationships - article
As a Certified Massage Therapist through the Holistic Wellness Academy, I can tell you that while there are some benefits through various press and release techniques, along with various circular movements, the best methods for releasing trigger points in the neck, shoulder, and back areas involve efflurage, petrissage, and tipotement. By using these stripping and hacking techniques, you can relieve the tension in the muscles much better, while at the same time relax the upper body in the process.
Make Her Day: How to Give Her a Killer Massage - MSN Relationships - article
8:01 AM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Talking about Make Her Day: How to Give Her a Killer Massage - MSN Relationships - article
As a Certified Massage Therapist through the Holistic Wellness Academy, I can tell you that while there are some benefits through various press and release techniques, along with various circular movements, the best methods for releasing trigger points in the neck, shoulder, and back areas involve efflurage, petrissage, and tipotement. By using these stripping and hacking techniques, you can relieve the tension in the muscles much better, while at the same time relax the upper body in the process.
Make Her Day: How to Give Her a Killer Massage - MSN Relationships - article
8:01 AM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Press Pause for More Muscle
November 14
Talking about Press Pause for More Muscle - MSN Health & Fitness - Men's Fitness
As a MS and Ph.D. degreed health and fitness teacher, and as a CSCS and ACSM certified professional fitness trainer, I do agree with the concept of pause and press when using lighter weights and for stabilized compound movements. However, I would recommend shortening the pause when doing heavier lifts and more complex movements that require core stabilization and more balance. The workout should always be safe while being effective to maximize muscle mass and strength gains.
Press Pause for More Muscle - MSN Health & Fitness - Men's Fitness
12:53 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
Talking about Press Pause for More Muscle - MSN Health & Fitness - Men's Fitness
As a MS and Ph.D. degreed health and fitness teacher, and as a CSCS and ACSM certified professional fitness trainer, I do agree with the concept of pause and press when using lighter weights and for stabilized compound movements. However, I would recommend shortening the pause when doing heavier lifts and more complex movements that require core stabilization and more balance. The workout should always be safe while being effective to maximize muscle mass and strength gains.
Press Pause for More Muscle - MSN Health & Fitness - Men's Fitness
12:53 PM Add a comment Permalink View trackbacks (0) Blog it Health and wellness
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