If you have a health plan through the Health Insurance Marketplace and will soon have Medicare eligibility, it’s not too soon to start planning for your coverage to switch.
If you have a Marketplace plan now, you can keep it until your Medicare coverage starts. Then, you can cancel the Marketplace plan without penalty.
“How much can you bench, man?”
This is probably the first question any male bodybuilder, or many clients who are new to a gym, will ask, regardless of his physique. Some mystique has always been attached to this value, as if a magical number somehow defines an individual’s prowess in the gym. While it is true that well-developed and chiseled pectoral muscles are impressive to the eye, one may be surprised to discover that it is actually the lower half of the body that tends to dictate overall strength.
Squats have long been regarded as the kingpin of leg exercises, owing in part to the fact that the quadriceps group is the largest mass of musculature in the human body. If you properly train a client to master the squat, the reward is growth and development in the quads. However, the lower body doesn’t end with our thighs, and the rest of the leg must have equal demands placed upon it in order to foster additional growth and symmetry.
Next to the squat, the deadlift is without a doubt the most important exercise one can perform in order to encourage growth in the lower body. When properly executed, this move also works other muscles and stabilizers, making it a wonderful compound exercise. Over time, mastering the deadlift will encourage picking up an object with a straight back, thereby helping to prevent hernias, which often can result from repeatedly lifting with a rounded lower back.
The deadlift is executed by lifting a loaded barbell off the ground from a stabilized bent-over position. The primary muscles being recruited during a properly executed deadlift are the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps.
The reason this particular exercise, and not the bench press, is considered the purest test of strength is because it is one of the few lifts which is initiated with the weight lying on the ground (known as “dead weight”). In many other lifts, an eccentric (lowering the weight) phase is followed by a concentric (lifting the weight) phase. The eccentric phase stores a certain amount of energy in the stretched muscles and tendons, thereby making the concentric phase somewhat easier. The deadlift, however, is solely a concentric movement. The lift is initiated at its most difficult point, with no inertia or ability to have any reserved energy.
This challenge highlights the need to teach a client to pay particular attention to form during execution of the deadlift. Placing the spine in neutral alignment is especially critical. The heavier the lift, the more important this becomes. Failure to maintain a neutral spine could, over time, lead to an increase in pressure on the discs of the spine, potentially causing herniated discs. Such compression can also lead to squeezing of the spinal roots in the spinal cord, causing nerve-damaging conditions like lumbago or sciatica.
If one is willing to heed all of the important aspects of form necessary to safely execute a deadlift, it will surely become an integral and valued addition to any workout program. For those who have never attempted a deadlift, or are new to adding this move to clients’ workouts, here are six easy instructional steps to help get you started. Always remember to warm up thoroughly!
1. Stand with the bar above the center of your feet – your stance should be slightly narrower than shoulder-width, so that your arms have room.
2. Grab the bar using an overhand grip, positioning yourself such that your arms are vertical to the floor.
3. Bend through your knees until your shins hit the bar; remember that the bar must remain above the middle of your feet.
4. Lift your chest but don’t squeeze your shoulder blades as in performing a squat. Simply put your shoulders back & down, keeping your head and neck in alignment with the rest of your spine.
5. Pull – keep the bar close to your body; roll it over your knees and thighs until your hips are locked.
6. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level. Do not bend them too soon, or the bar will hit the knees.
You are now well equipped to help even your novice clients begin developing a powerful and symmetrical lower body. So the next time anyone asks how much you can bench, answer with a question: “How much can you deadlift?” Feel empowered, and be proud of your physique!
The post Empower Your Legs: Becoming King of the Deadlift appeared first on The NFPT Blog.
Study finds diabetes, smoking and obesity also affect brain areas tied in memory
We are told that sales is a numbers game, and if we can just power through the statistical number of rejections, we are guaranteed to stumble upon a willing buyer. But while statistics can give you a model for gauging your odds, your chances of reaching your sales goals can be greatly diminished if you make some common mistakes in your sales interview.
The anticipation leading up to a sales interview combined with the pressure to successfully seal the deal can invoke an adrenaline rush that goes straight to your tongue. When you’re all revved up, the time span from the initial handshake to asking for the sale can become a monologue that extolls the virtues or your product or service. The problem is that in your excitement, you have completely overlooked the human factor. Your prospective client agreed to see you because they have a problem that they hoped you could help them solve. Failing to include them in the conversation is a fatal mistake that may cost you the sale.
The adage to not judge a book by its cover is universal. Yet when it comes to sales, it is tempting to size up your prospect based on appearances. Pre-judging your customer based on grooming, mode of dress, gender or ethnicity can alter the way you approach your sales interview. Before jumping to conclusions, engage your prospect in easy conversation that gives them a chance to reveal their needs and purpose. Connecting to your customer on a human, nonjudgemental level is key to sales success.
No matter how awesome you think your product is, it will not meet everyone’s needs. It may be tempting to make promises you cannot fulfill when your prospect has expressly communicated needs or preferences that you do not offer. No matter how eager you are to make the sale, truthfulness about what you can and cannot commit to is fundamental to sales success. Lying about your services will lead to mistrust, cancelled contracts, and a poor reputation for you and your business.
One of the primary marketing strategies to draw in new business is to advertise your product at a substantial savings for a limited time. The offered product or service is often what is called a loss leader, meaning the business makes little or no profit on the deal, in hopes of up-selling to a larger package, or converting to a full-price contract after the initial offering has run its course. Your eagerness to convert a special offer into a full-price deal may send your prospect running for the door, feeling that they have been lied to. While it is alright to up-sell in your initial sales interview, pay close attention to the signals, verbal and non-verbal, that your customer is sending. They may be a better candidate for an upgrade later on, once they have sampled the goods.
Many businesses have a sales script that you are encouraged to use in your sales interview. The idea is that sticking to the script will ensure that you cover all the major points, and that you make all the appropriate closing statements. The problem with sticking too closely to the script is that it often comes off sounding phony and, well, scripted. Customers want authenticity and honesty. They want to do business with someone who is trustworthy, and who treats them with respect. Reciting a robotic script will often be a red flag for an otherwise willing prospect. Better to relax and be yourself.
For fitness professionals, training is often the easy part of the fitness business. Selling can be intimidating, and canned pitches can sound phony and insincere. W.I.T.S. has the tools and support you need to become a sales whiz-kid. Check out our numerous online continuing education courses from our Fitness Business Institute. These and dozens of other online courses are available to help you make your business boom!
*Images courtesy of freedigitalphotos.net.
Emphasis
The primary muscles stressed in this moveme3nt are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps.
Starting Position
While lying flat on a bench with your forehead underneath the bar, push your chest up toward the ceiling and squeeze your shoulder blades together. This will help isolate all three sections of muscles in the chest. Using the suggested grip, lift the bar out of the rack with your arms straight up and place it according to its decent.
Movement
Take two to three seconds to lower the bar to the middle of your chest until your elbows are at 90 degrees, keeping your elbows out of the side. Press the bar up to the starting position, contracting your chest muscles hard during the movement.
Training Tips
When pressing the bar up to the starting position do not overextend and raise your shoulders off the bench. This will help isolate the chest muscles.
Place a pad on your chest (1-4 inches) to ensure that you don’t go below 90 degrees (zero leverage point).
Keep your feet flat on the floor to help balance your body.
Options
There are three different grips that can be used for this exercise. Hand positioning on the bar will be determined by how wide your shoulders are and how long your arms are.
Medium Grip – In the down position your forearms are straight up and down. This is your power grip, stressing the entire chest
Close Grip – Your hands are placed one to two inches closer to the middle than the medium grip. The stress of this grip is placed more toward the middle of the chest.
Wide Grip – Your hands are placed one to two inches wider than the medium grip. The stress of this grip is placed more on the outer area of the chest.
Warning Tips
Do not overextend your shoulders when pressing the bar up. Failure to do so can result in serious injury to your shoulders.
Do not excessively arch your back or raise your hips off the bench. Failure to do so can result in serious injury to your back.
Do not lower the bar any faster than two to three seconds. You must stay in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
Robert Bovee Certified Master PPT, RTS, ETS, FTS
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
The post Flat Bench (Straight Bar) appeared first on The NFPT Blog.
We've all seesawed between depriving ourselves and binging on cravings, usually because we crave things that we know we should avoid. According to Annemarie Colbin, Ph.D., founder of The Natural Gourmet Institute, and prominent author and lecturer on natural health and holistic medicine, we should listen to some cravings. They are the body's signal to search for nutrients it needs to operate properly. However, we often crave addictive foods and substances that are nonessential (and often harmful) to our body.
People who experience a food addiction indulge in stimulants such as sugar, white flour, chocolate, coffee, and alcohol. Giving them up can lead to withdrawal symptoms like unpleasant headaches, intense cravings, depression, and anxiety. One bite can instantaneously alleviate these symptoms while propelling the body to pig out. Remember, easily ridding yourself of the symptoms won't reverse the addiction. Dr. Colbin says the first four days of a cleanse are the hardest, but the cravings will diminish with patience and time.
Let's take a look at the biggest culprit. We all know that white sugar is detrimental to our heath, but here's why sugar should be hard to swallow. In her book Food and Healing ($16), Dr. Colbin explains, "To metabolize refined sugar, the body draws out the missing companion nutrients (needed as catalysts in the digestive process) from other sources." The "other sources" can be additional foods eaten during the meal, or else your body strips the micronutrients from its own tissues. Dr. Colbin warns that to digest sugar, "We lose B vitamins, calcium, phosphorus, [and] iron . . . from our own reserves." This is obviously a body's last resort, and the body will try to flash a hunger signal first to search for foods with essential nutrients. Instead of bulking up on unnecessary calories to find the right food to satisfy your munchies, Dr. Colbin has mapped out an easy-to-use chart.
Refer to Dr. Colbin's chart of "Common Cravings and How to Deal With Them" to figure out types of food your body really wants when you are craving food you shouldn't eat.
| To Diminish Cravings For | Have More | Eat Less | Substitute |
|---|---|---|---|
| Sugar (cakes, cookies, pastries, candy, ice cream) | Whole grains, baked yams, squash, apples, dates, cooked fruit | Meat, salt, dairy products | Frozen bananas (for ice cream), desserts sweetened with barley malt, rice syrup, maple syrup |
| Alcohol | Complex carbohydrates, vegetables, corn, leafy bitter greens | Fats, salt, miso, soy sauce, animal protein | Nonalcoholic beer, fruit |
| Coffee | Vegetables, salad | Meat, sugar, flour, grain, salt | Grain coffee |
| Salt | Seaweed, black beans, vegetables | Sweets, fats, alcohol, meat, grain | Natural soy sauce, miso (small amounts), herbs and spices |
| Milk Products | Leafy greens, whole grains, beans, fish | Sugar, baked goods, fruit, meat | Tofu (small amounts), nut milk |
| Fats and Sweets | Protein: beans, fish, chicken, eggs | Grain, fruit, salad | Try to eliminate from diet |
Medicare and Medicaid celebrate 50 years on July 30th!
In 1965, President Lyndon B. Johnson signed Medicaid and Medicare into law. Medicare and Medicaid began as basic insurance programs for Americans without health insurance. Over the years they have continued to evolve, becoming the standard bearers for quality and innovation providing even more Americans with quality and affordable care.
Are you making the most of your exercise time? If the time you have for exercise is limited, you would probably like to get the maximum possible benefits from that time. The following questions will help you evaluate your exercise program and decide whether you would like to make some changes to maximize your health and fitness benefits.
What are your health and fitness goals? Goals can change over time, so it’s a good idea to re-examine your goals every few months. You can adjust your exercise program accordingly. For example, if you are feeling tight from running every day, maybe it’s time to add some stretching, a Pilates or Yoga class to your schedule.
If you are not sure what kind of exercise will help you reach your goals, you may wish to work with a personal trainer. Most personal trainers are willing to work with you a few sessions to be sure your exercise program matches your goals, and that you are performing all the exercises safely and correctly.
If your exercise time is limited, be sure that you are addressing the most important goals first. Make the most out of your time. For example, if weight loss is your most important goal, be sure most of your activities are good calorie burners.
Don’t forget that exercise has great psychological benefits. Would you like to feel less stressed, more focused? Regular moderate-intensity exercise can increase your energy level while reducing feelings of stress.
A great exercise program is worthless if you don’t do the exercise! When changing your program, make sure you are realistic and think about the factors that could interfere with your attendance. What kinds of challenges have kept you from exercising in the past? Is there anything you can do to stick to your exercise program over the next few months?
A well-rounded fitness program that includes aerobic exercise, stretching and strength training helps increase metabolism, improve psychological well-being, prevent obesity and cardiovascular diseases and slow the decline of strength and flexibility that occurs with aging.
Variety can also help prevent injury. Overuse injury is most likely to occur when you perform the same motions over and over, or increase your exercise volume too quickly.
The post Make the Most Out of Your Workouts appeared first on The NFPT Blog.
“This playlist was pulled together and ordered following the flow of an OPT workout session. Ranging from slower music for SMR and the warm-up, to a rise in tempo for a bit of cardio, to a strong beat for strength to help keep me on track and focused on my speed of movement and rep tracking, and back to a slow tempo for the cool- down. Asking clients their favorite songs, artists or genres to create playlists is yet another opportunity to further personalize their exercise experience. Choosing music for myself versus a playlist for a group training takes on some quirky turns–sometimes these songs just make me laugh or inspire me to train harder and longer versus what I would use to help motivate others.”
Share your favorite workout playlists in the comments!
The post Plateau Pushing: NASM’s July Workout Playlist appeared first on NASM Blog.
Emphasis
This movement stresses the muscles in the lower leg (specifically the gastrocnemius).
Starting Position
Hold on to a railing or a straight bar on a rack at waist level. With your hips at 90 degrees bend your knees until you can get your waist under the pad (keep your back straight). Straighten your legs until your knees are slightly bent.
Movement
Interior of sport club with equipment
Moving only your ankles, take two to three seconds to lower your heels down until you feel a comfortable stretch in your calves; then contract your calf muscles and return to the starting position.
Training Tips
Warning Tips
Robert Bovee Certified Master PPT, RTS, ETS, FTS
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
The post Donkey Calf Raise appeared first on The NFPT Blog.
You’ve got questions; we’ve got answers. Read these 5 questions to learn more about dental coverage in the Health Insurance Marketplace.
“I haven’t lost any weight” is a statement most personal trainers dread.
How do you address clients after they step off an unchanged scale?
Sometimes their clothes fit better, but seeing the same number on the scale week after week is usually disappointing.
You might explain to them that they could have lost fat, but gained muscle – accounting for the lack of change. As they look at you with doubt, this is the moment of truth. Did you take other measurements before they started working with you?
Methods Used to Measure Weight Loss
1. Photos. Make sure the client wears the same outfit each time you take them and mark how far away you stand from the client so it doesn’t come out like a cheesy before and after pic. Take front and side photos. Ideally you take the after photos when you KNOW they lost weight.
2. Clothes. Ask the client to pick a pair of “skinny jeans” or favorite suit that doesn’t fit anymore to make comparisons. This isn’t for everyone and can be discouraging if no changes happen.
3. Circumference. Measure their waist, belly button, hips, arms, thighs and other areas of interest with a tape measure.
4. Bio-electrical impedance devices. Some are built into scales and others are hand-held. They aren’t very accurate on the actual percentage of fat, but are good to compare pre and post numbers for client who wants results but doesn’t care about norms.
5. Hydrostatic weighing. Getting dunked under water repeatedly and paying big bucks for it isn’t for everyone. But, it’s the most accurate body fat test.
Method Number Six Is a Winner
Set yourself apart from other personal trainers by using skin fold calipers to measure body fat. If your gym doesn’t have a pair, pitch the idea to the manager or consider buying them yourself. It’s an investment that can have big returns when people feel assured they’re getting results from their hard work. Skin fold calipers separate fat from muscle and have about 95% accuracy.
Skin fold calipers force you and the client to find out if the hard work is really paying off. Measuring body fat accurately can be eye opening. Many people have an unrealistic view of fat. Often times, people think they need to lose more than they actually do. On the flip side, some people don’t realize how high their body fat is until it’s tested.
General Ranges for Body Fat Percentage
(Jackson, A.S. & Pollock, M.L, 1985)
Essential
Women: 10-13%
Men: 2-5%
Athletic
Women: 14-20%
Men: 6-13%
Fitness
Women: 21-24%
Men: 14-17%
Average
Women: 25-31%
Men: 18-24%
Obese
Women: 32% and higher
Men: 25% and higher
Measure Body Fat with Skin fold Calipers
3-site skin fold test
Men: Chest, Abdominal, Thigh
Women: Tricep, Supra-ilium, Thigh
7-site skin fold test for both genders
Chest, Tricep, Mid-axillary, Sub-scapula, Abdominal, Supra-ilium, Thigh
Ensuring Accuracy with Body Fat Testing
Hydrostatic weighing is the gold standard for body fat testing. Getting close to that accuracy requires the personal trainer to know where the skin fold sites are and how to measure properly. Practice is essential for perfecting this skill.
Follow These Guidelines to Avoid Common Mistakes
1. Pinch the skin and fat in line with the underlying muscle. The tricep, abdominal and thigh are vertical, chest and suprailium are diagonal and the mid-axillary and sub-scapula are horizontal.
2. Have the person flex their muscle for two seconds to ensure you aren’t pinching it along with the fat and skin. Make sure they relax before you record the measurement.
3. Place the calipers in the middle of the pinch. It’s a common mistake to place the calipers too close to where the skin is being pulled and get a larger number than what’s accurate.
4. Hold the pinch for a few seconds to let the calipers sink into the skin. Be gentle when taking them off. Open the calipers completely so not to scratch the client.
5. Measure each site twice and a third time if the first two numbers are more than 2mm different. Add the measurements together and divide by the number of times measured.
Tricep: 2,5,5 becomes 2 + 5 + 5 = 12. Divide 12 by 3 = 4mm.
6. When you have the average number for each site (tricep, supra ilium, thigh, etc.), add them up. Use a chart or calculator online to calculate the body fat percentage. You’ll need the clients age and gender. Some calculators online ask for their height, weight and activity level also. This is usually to calculate Body Mass Index (BMI).
Tricep 4, Supra ilium 10 and Thigh 15 becomes 4 + 10 + 15 = 29mm total.
Don’t divide this number by three! This is the sum or total of the sites measured.
7. Mark the results with the date and re-measure every 3-4 weeks. Use the same side of the body each time you repeat the test.
Skin fold testing tells the client what area they are holding the most fat and how much fat they have compared to muscle on their body. If they lose fat and gain muscle, the skin fold test will show this. Then your client will believe you when you say, “You lost fat and gained muscle.”
Example:
First measurement: 24% fat and weighs 130 lbs. = 31.2 lbs. fat, 98.8 lbs. muscle
Four weeks later: 20% fat, still weighs130 lbs. = 26 lbs. fat, 104 lbs. muscle
No weight was lost according to the scale….
Yet…how many pounds of FAT did this sample client lose? 5 lbs.
The scale WON’T show this change.
Advanced Skinfold Caliper Testing
If you already use skin fold calipers and want to take your knowledge to the next level, BioSignature is a skin fold caliper method that pairs body fat with hormone malfunction. Charles Poliquin developed this 12-site skinfold testing method. This test adds knee, calf, quadriceps, hamstrings, chin & cheek to the other seven sites above. The results help the practitioner to make nutritional recommendations. Special training is required to administer this test. Click Here to learn more.
One Last Tip
Consider buying a fat and muscle replica to show clients who are looking to lose weight. Many people are tactile and will understand their body better when you show them the difference between a pound of fat and muscle.
The post The Ideal Way to Measure Fat Loss appeared first on The NFPT Blog.
