EPTI PT 17 4 2015

The post EPTI PT 17 4 2015 appeared first on Personal Trainers Training.

20 Must-Read Questions With Figure Olympia Champ Nicole Wilkins!

We got 20 questions with the reigning two-time Figure Olympia champion Nicole Wilkins, and we made the most of them! Read on for her Olympia prep diet, fave cheat meals, and even a workout!

NFPT Partners with Medical Fitness Network

We are very excited to announce that NFPT has partnered up with Medical Fitness Network (MFN) to help connect fitness trainers and those with medical conditions who desire or need a fitness trainer.

The NFPT and MFN share a mutual goal of educating people about healthy living and complementary healthcare management of chronic diseases/medical conditions and their risk factors. This partnership helps connect consumers to qualified fitness and complimentary healthcare providers who are interested in working with those with medical conditions through MFN’s online network.

The mission of the Medical Fitness Network (MFN) is to improve the quality of life for those with chronic medical conditions or who need pre or postnatal care by connecting them to the most qualified fitness & healthcare professionals. MFN provides a free national network of exemplary fitness and healthcare professionals with a background in treatment and rehabilitation of various diseases and medical conditions. NFPT Trainers can sign up to be a part of MFN’s vast network and get matched with tons of potential clients!

MFN President and Founder, Lisa Dougherty, said of the partnership, “The Medical Fitness Network is excited to have both our fitness and healthcare professional members and consumer visitors learn more about the training and resources provided by the NFPT and how they can help those battling chronic medical conditions to achieve healthier living”

President for NFPT Angie Pattengale states, “NFPT is pleased to offer its medically oriented fitness trainers this important network as a resource for promoting their business to patient organizations and the public.  This exciting partnership aligns with the NFPT vision to support industry efforts that further public and government respect, trust and confidence in the fitness training certification industry.”

Make sure you sign up with MFN today and take advantage of this amazing opportunity!

The post NFPT Partners with Medical Fitness Network appeared first on The NFPT Blog.

Diastasis recti; Not Just For New Borns and Pregnant Women

The purpose of this article is to bring awareness that a six-pack rectus abdominus requires recruitment of the transverse abdominis to sustain abdominal strength in order to prevent separation of the linea alba.

The rectus abdominus development is a great show highlight, but be careful in equating that development to core strength. Why, because for the most part in development of the rectus abdominus one can be off-setting development of the transverse abdominis sheath of muscle. Without equal attention to the transverse abdominis the linea alba will (see picture below) soon begin to weaken causing the medial line of the left and right rectus abdominis to separate, causing pain and sometimes an unsightly appearance.

This condition known as a gap between the left and right rectus abdominis muscles is called Diastasis recti (DR). ^[1,2]  The condition, however has no associated morbidity or mortality and should be differentiated from an epigastric hernia or incision hernia, which can be ruled out using ultrasound^[2].

“The distance between the right and left rectus abdominis muscles is created by the stretching of the linea alba, a connective collagen sheath created by the aponeurosis insertions of the transverse abdominis, internal oblique, and external oblique.” ^[3]

Who’s at Risk for DR?  It’s common for babies to be born with diastasis recti, especially premature babies. Usually no intervention is required and the gap will close gradually as the baby grows.

Later in life the risk of developing diastasis recti increases for adults who:

1. Are overweight in the abdominal area;
2. Lift heavy weights incorrectly;
3. Perform excessive and inappropriate abdominal muscle exercises;
4. Are pregnant.

“Women are more susceptible to DR when over the age of 35, high birth weight of child, multiple birth pregnancy, and multiple pregnancies. Additional causes can be attributed to excessive abdominal exercises after the first trimester of pregnancy.”^[4]

The separation known as DR usually runs from the xiphoid process to the umbilicus resulting in a ridge running down the midline of the abdomen, which becomes more prominent with straining and may disappear when the abdominal muscles are relaxed. The medial borders of the right and left halves of the rectus abdominis muscle can be palpated during contraction.

DR is a symptom of excessive and unsupported intra abdominal pressure, the same state that creates other pelvic and abdominal problems including hernia and prolapse.  Intra-abdominal pressure increases when performing exercises such as squats, dead lifts, crunches, and the like. In fact any resistance exercise when the Valsalva maneuver (forcibly exhaling while keeping the mouth and nose closed) occurs which keeps the chest and shoulders firm and rigid, brining greater support to the arms will cause unnecessary intra-abdominal pressure.

Correct breathing has to be a conscious effort in weight lifting sports. If breathing is not performed correctly during weight training it will lead to potential serious problems such as a dangerous spikes in one’s blood pressure. Improper breathing such as the Valsalva maneuver will lead to core weakness and improper musculature contractions; and as previously mentioned will lead to stretching/tearing of the linea alba.

An example of DR occurred in a body builder when he performed leg extensions at three times the weight used for his squats. The intra-abdominal pressure became too great and the linea alba split.

When DR happens to weight lifters  there should be an integrated program designed to re-align, re-connect and then strengthen the entire core musculature, rather than be addressed in isolation (and rather than focussing only on ‘closing the gap).

The following is not to be done when DR occurs:

• Any exercise that causes the abdominal wall to bulge out.
• Certain yoga poses that stretch the abdominals, e.g. the cow pose, all back bends and belly breathing.
• Pilates movements such as upper body flexion, head float, double leg extension.
• Movements where the upper body twists, causing one hand to touch the foot while the other hand extends upward.
• Using an exercise ball to lie backwards.
• Flexing the upper spine off the floor against gravity.
• Abdominal crunches.

To help build abdominal strength, (which may or may not help reduce the size of DR) the following is suggested ^[5]

• “Core contraction – In a seated position, place both hands on abdominal muscles. Take small controlled breaths. Slowly contract the abdominal muscles, pulling them straight back towards the spine. Hold the contraction for 30 seconds, while maintaining the controlled breathing. Complete 10 repetitions.^[5]

• Seated squeeze – Again in a seated position, place one hand above the belly button, and the other below the belly button. With controlled breaths, with a mid-way starting point, pull the abdominals back toward the spine, hold for 2 seconds and return to the mid-way point. Complete 100 repetitions.^[5]

• Head lift – In a lying down position, knees bent at 90° angle, feet flat, slowly lift the head, chin toward your chest, (concentrate on isolation of the abdominals to prevent hip-flexors from being engaged),[6] slowly contract abdominals toward floor, hold for two seconds, lower head to starting position for 2 seconds. Complete 10 repetitions.^[5]

• Upright push-up – A standup pushup against the wall, with feet together arms-length away from wall, place hands flat against the wall, contract abdominal muscles toward spine, lean body towards wall, with elbows bent downward close to body, pull abdominal muscles in further, with controlled breathing. Release muscles as you push back to starting position. Complete 20 repetitions.^[5]

• Squat against the wall – Also known as a seated squat, stand with back against the wall, feet out in front of body, slowly lower body to a seated position so knees are bent at a 90° angle, contracting abs toward spine as you raise body back to standing position. Optionally, this exercise can also be done using an exercise ball placed against the wall and your lower back. Complete 20 Repetitions.^[5]

• Squat with squeeze – A variation to the “Squat against the wall” is to place a small resistance ball between the knees, and squeeze the ball as you lower your body to the seated position. Complete 20 repetitions.”^[5]

All corrective exercises should be in the form of pulling in of the abdominal muscles rather than a pushing of them outwards. A favorite exercise among strength trainers to correct DR is: lie on your back, knees pulled in allowing feet to be flat on the floor, grab the left posterior rectus abdominis with the right hand and the right posterior rectus abdominis with the left hand. Then, while the lower back is flexed to touch the floor perform a crunch without lifting the shoulders off the floor and pull both sides of the rectus abdominis together while breathing out. Relax and breathe in, then repeat the crunch, again focusing on pulling both halves of the rectus abdominis together.  Consultation of a professional physiotherapist is recommended for correct exercise routines.

In effect, the strengthening must come from the inside out; i.e. the transverse abdominis (TVA) the inner, deepest abdominal muscle. The typical crunches, sit-ups, bicycle crunches make your abs balloon, bulge during exercise (inflate). These do not engage your TVA.

In summary train the abdominal muscles correctly. Pushing the abdominal cavity outward will not develop the transverse abdominis. Rather, in addition to pushing your abdominal cavity outward which focuses only on the rectus abdominus there also needs to be a pulling the abdomen inward toward the spine which will develop the TVA muscle sheath, preventing the separation of the linea alba, i.e. DR.

References:

¹   Benjamin, D.R.; Van de Water, A.T.M; Peiris, C.L. (March 2014). Effects of exercise on

diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a

systematic review. Physiotherapy 100 (1).

²   Norton, Jeffrey A. (2003). Essential practice of surgery: basic science and

clinical evidence. Berlin: Springer. p. 350. ISBN 0-387-95510-0.

³   Brauman, Daniel (November 2008). “Diastasis Recti: Clinical Anatomy”. Plastic

and Reconstructive Surgery 122 (5).

⁴ Harms, M.D., Roger W. ”.Why do abdominal muscles sometimes separate during

pregnancy?

⁵ Liao, Sharon (February 2012). “15 minutes and you’re done: crunch-free abs”. Real Simple (Time Inc.) 13 (2).

⁶ Engelhardt, Laura (1988). “Comparison of two abdominal exercises on the reduction of

the diastasis recti abdominis of postpartum women”. ProQuest Dissertations and Theses.

UMI Dissertations Publishing. Retrieved 10 June 2013.

The post Diastasis recti; Not Just For New Borns and Pregnant Women appeared first on The NFPT Blog.

How To Do Incline Bench Presses with Dumbbells

Emphasis

The primary muscles stressed in this movement are the chest muscles pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps.

Starting Position

Grab a dumbbell in each hand and carefully lay on an incline bench set at a 30-45 degree angle with your arms extended up toward the ceiling (2 inches apart). Push your chest up and squeeze your shoulder blades together. This will help to isolate the upper and central muscles in the chest.

Movement

Take two to three seconds to lower the dumbbells until your elbows are at 90 degrees with the dumbbells outside your chest. Keep your elbows straight up and down and your elbows out to the side. Press the dumbbells straight up to the starting position (two inches apart). Contract your chest muscles hard during the movement.

Training Tips

• When pressing the dumbbells up to the starting position do not overextend your shoulders and raise them off the bench. This will help isolate the chest muscles.
• Keep your feet flat on the floor to help balance your body.

Warning Tips

• Do not overextend your shoulders when pressing the dumbbells 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 dumbbells 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 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 How To Do Incline Bench Presses with Dumbbells appeared first on The NFPT Blog.

Are Older Adults Indifferent, Scared, and Reluctant to Exercise?

Exercise can bring numerous benefits to older adults, both physically and psychologically, so why aren’t they active enough? Sometimes the biggest challenges to training this group, or even getting them to attempt any exercise at all, are their perceived barriers. How can we as fitness professionals help older adults transcend these perceptions and overcome these barriers?

As a personal trainer and health educator, I work with older adults more than any other population. One of the challenges I’m often faced with is a lack of interest in starting an exercise program, which is often perplexing since they demonstrate a clear understanding that more activity means better health. Based on this repeating experience, my objective became to better understand older adults, why they don’t exercise, and how we as guides can better motivate this growing demographic. 

Older Adult Exercisers Are Few and Far Between

Some of the factors that influence how active we are include enjoyment, having social support, and believing that exercise is affecting us in a positive way (1). Another powerful influencer is the amount of perceived barriers an individual has to movement (1). For example, while many older adults believe exercising will have a positive impact on their health (2,3,4), their barriers to exercise prevail as the stronger influence (4). This is illustrated by the alarming number of older adults in America that aren’t getting enough exercise (1,4,5). In 2010, 52% of adults aged 55 to 64, and 61% over the age of 65, were not meeting the recommended guideline minimums for exercise (6). The result? Our growing elderly population is losing their independence, suffering poor health, and being burdened with escalating health care costs (4).

What Are Older Adults Up Against?

 As a healthy, young personal trainer or health consultant, it’s hard to imagine the multiple hurdles older adults have to overcome before they even reach the starting line. Here are some common barriers:

• Self-efficacy

Self-efficacy refers to a person’s confidence in their ability to complete certain tasks. As we age, we lose that confidence for most activities, with the exception of walking (4). This loss can be attributed to perceptions of decreased fitness and body competency (2,3). Unfortunately, a sedentary lifestyle creates further deficits in perceived body competence, leading to the eventual fear of falling (7).

• Fear of Injury

When older adults render their bodies unfit and incompetent, developing a fear of injury is natural. Fear of falling, getting hurt, and general safety (7) are among the most commonly reported barriers older adults express (6,2,4). And, as mentioned above, sedentary lifestyle only exacerbates their losses in self-efficacy, and fear of safe locomotion (7).

• Inertia

Many older adults report general apathy or laziness as a reason for not exercising (7,3). Some find exercise itself to be boring (7); others report a lack of energy (3). Among minority groups, Latinas, and African American men and women said that they lacked the determination necessary to exercise (6).

• Depression and Anxiety

Older adults are dealing with more than just changes in body competency and mental sharpness – they may also be adjusting to the passing of loved ones, retirement, and having to care for frail persons older than themselves (2,4 6). Lees et al. reported in 2005 that negative affect, or feelings of depression, was among the top five reasons for reduced activity in both older adult exercisers and non-exercisers.

• Self-conscious

Older adults consider the worst part of aging to be the changes that occur to their physical appearance (2). Poor body image makes them fear exercising in gyms or other public areas (2,6).

• Health Problems

Chronic illness, disability, joint pain, etc., are common health problems that can keep older adults from exercising (6,7). They may fear pain, further injury or sickness, or simply assume that they can’t physically do the work.

• No Time

Older adults spend a lot of time at doctor visits and pharmacies, which they say doesn’t allow them time for exercise. Some older adults also feel further time-crunched from juggling multiple and substantial responsibilities, such as caring for a teenager and their older parents (2,6,7).

• Lack of Knowledge

Many minority groups report that they don’t know how to exercise without instruction (6). There’s also a belief that exercise has to be very strenuous and uncomfortable for it to be effective, keeping some older adults from even considering exercising (4).

• Lack of Support

Many sedentary older adults claim a major barrier to exercise is the lack of support from friends and family (4), whereas older adults who did exercise reported this barrier less often (7). This suggests that social support may be an important predictor of exercise initiation in older adults. 

• Inconvenience, Cost and Community Structure are also barriers to exercise reported by older adults (6)

Ironically, Exercising is the Remedy for Barriers to Entry

What’s ironic is that exercising could improve or reverse the conditions that keep older adults from exercising in the first place (i.e., fear of falling, anxiety, depression, poor body competence, etc.). Older adults across ethnicities have reported improvements in productivity, self-esteem, mood, and overall health with increased physical activity (6). Exercising has also been shown to reduce the risk of falling and developing chronic conditions, such as heart disease, diabetes, cancer, and osteoporosis (5,6,1). It improves quality of life in people who are in poor health or disabled (1), increases feelings of self-efficacy (7, 2), and reduces levels of anxiety and depression (5,6,1).

What Can We Learn From Older Adults Who Do Exercise?

Luckily, research offers some helpful insights into why some older adults start exercising, and keep exercising.

Initial Motivators

• Desire to improve quality of life (2)
• Desire to improve appearance (4)
• Physician recommendation and support (but only when recommendations are specific, which is not common) (4)
• The prospect of positive health outcomes (6)
• Few barriers to entry and higher levels of self-efficacy (4)

Preferred Features

• Moderate intensity (4)
• Exercise appears safe (4)
• Simple schedules (4)
• Convenient location (4)
• Social component (mainly women) (4)
• Non-competitive environment (4)
• Low cost (4)
• Older adults with BMIs > 27 do not typically prefer class environments (4)
• Walking is the mode of choice across ethnicities (5,1)

Program Adherence Influencers

• Social support, like exercising with a friend (6)
• Senior-specific facilities (6)
• Convenience and low cost (4)
• Enjoyment (4)
• Transportation (4)
• Having an established routine (4)

How Can We Start Breaking Down Barriers?

Once we understand the types of concerns we can expect, we can start addressing them. Displaying compassion and sensitivity for personal barriers is critical to gaining a client’s trust, especially if your age differential creates a disconnect (2). Here is a simple list of ways to help you and your client overcome the most common barriers.

Fear of Injury

• Discuss their previous injuries, and describe the custom program you’ll build to accommodate them (2).
• Describe the use and benefit of a warm-up, stretching, and cool-down to help the client avoid pain and discomfort (2).
• Share with them the training you have completed to work with clients who have chronic conditions, such as arthritis, and that you understand the signs and symptoms to look for to ensure safety (2).
• Explain how exercise can help alleviate their joint aches and pains, and grant them greater flexibility and ease of movement (3).

Inertia

• Let them know they can start slowly, (e.g., 5-10 minute walks and 2-3 strength training exercises). Outline long-term goals to show them how their program will progress (3).
• Explore what may be causing their low energy (medicines, sadness over a passed loved one, poor fitness level, etc.). Explain to them how exercise will boost their energy level, and help them do more of the activities they love (3).
• Give them exercises and activities they find enjoyable, and also adjust and modify their program to prevent boredom (2,3).

No Time

• Be flexible, and show your clients that you’re willing to work around their busy schedules (2).
• Give them ways to integrate physical activity into their typical daily activities (e.g., chair exercises while waiting at the pharmacy) (2).
• If possible, meet them somewhere convenient and easily accessible for a workout, like their neighborhood park, or local walking trail (4).
• Ask them how they can be more active on their vacations, suggesting activities like hiking and kayaking (2).

Self-conscious

• When possible, point out other older adults that are in the gym working out (2).
• Introduce them to older adult exercise classes being offered at the health club. Find ways to show them that gyms are more senior-friendly than they may think (2).

References:

1. Physical activity and health: a report of the surgeon general executive summary. (1996). Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/sgr/pdf/execsumm.pdf.
2. Stone, J.J., Alexander, J.L., Thompson, C., Register-Mihalik, J., & Barefield, K. (2012). National Academy of Sports Medicine’s Senior Fitness Specialist Manual. Retrieved from https://www.dropbox.com/s/wn1gw6m1dkxj28p/sfs_manual_complete.pdf?dl=0.
3. Six barriers to physical activity participation. (2011). U.S. Department of Health & Human Services’ Be Active Your Way Blog. http://www.health.gov/paguidelines/blog/post/Barriers-to-Physical-Activity-Among-Older-Adults.aspx.
4. King, A.C. (2001). Interventions to promote physical activity in older adults. The Journal of Gerontology: Series A, 56A, 36-46. http://biomedgerontology.oxfordjournals.org/content/56/suppl_2/36.full.pdf+html.
5. Belza, B., Walwick, J., Schwartz, S., LoGerfo, J., Shiu-Thornton, S., & Taylor, M. (2004). Older adult perspectives on physical activity and exercise: voices from multiple cultures. Preventing Chronic Disease: Public Health Research, Practice, and Policy, 1(4), A09. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1277949/pdf/PCD14A09.pdf.
6. Mathews, A.E., Laditka, S.B., Laditka, J.N., Wilcox, S., Corwin, S.J., Liu, R., Friedman, D.B., Hunter, R., Tseng, W., & Logsdon, R.G. (2010). Older adults’ perceived physical activity enablers and barriers: a multicultural perspective. Journal of Aging & Physical Activity, 18, 119-140. http://journals.humankinetics.com/AcuCustom/Sitename/Documents/DocumentItem/17918.pdf.
7. Lees, F.D., Clark, P.G., Nigg, C.R., & Newman, P. (2005). Barriers to exercise behavior among older adults: a focus-group study. Journal of Aging & Physical Activity, 13, 23-13. http://journals.humankinetics.com/AcuCustom/Sitename/Documents/DocumentItem/4512.pdf.

The post Are Older Adults Indifferent, Scared, and Reluctant to Exercise? appeared first on NASM Blog.

Fitness marketing for personal training studios

The post Fitness marketing for personal training studios appeared first on Personal Trainers Training.

NFPT Inducted to National Fitness Hall of Fame

Let’s take it back to 1988. Think fanny packs, parachute pants and boom boxes…and Ron Clark at a small desk in the #5 engine room hoping to finish the last chapter of his business plan before the siren went off.

Ron has always served others, no matter where life took him. He started NFPT out of the same service minded mentality. He saw a need for something different, something that applied to him then and still applies to people who want to be trainers today. He wanted to help people put their passion for fitness to work. He wanted to help people who were starting off in the fitness training business, like he was. It all started when his passion for training turned into intrigue for the human body and how it works. For him, the natural next step beyond training himself was to teach others to train too, to get to their own personal goals.

at ground zero Sept 2001, Ron (middle) with Lafayette Firemen

He knew what it took because he saw the body in terms of systems and functions that could be maximized for results when trained properly. But he couldn’t find a certification that suited the foundational and practical needs that he, at that time, had been looking for. He wanted more than the paper certificate, he wanted his clients to get great results. First, he needed to be qualified. He needed a certification as validation of his skill, and he got one. Getting certified put his entrepreneurial spirit into overdrive. He decided that it was time for the certification industry to offer a credential for the beginner, one that covered the fundamentals of the body and how to train it. He stepped out of the clinical approach that was being taken by most certification companies at that time. And NFPT was born.

NFPT positioned itself to help passionate fitness-minded people; people who started on the basis of their passion but needed the extra boost on the exercise science side. Building a day-to-day training resource that would help garner an understanding of why the body responds the way that it does to training, and how to do it better, was where NFPT started. And then, it evolved into helping others launch their own personal trainer careers with a certification that validates their skill. Ron knew that, like him, most trainers are working with beginners and sedentary clients (generally, those who didn’t understand how the body worked at its basic level). He developed the NFPT certification program with his back-to-basics theme: “you need to know how to add and subtract before you multiply and divide”.

Now rewind to 1979, Ron leaves the Marine Corps, sooner than he had hoped due to a gunshot wound to the arm. As part of rehab, he was training much more frequently and it had become more a part of his life than ever. He had gone from a physically fit Marine to an NPC, Mr. Purdue and AAU placing bodybuilder – you could say he was addicted to training. But, keeping in line with his serving mentality, he settled into his role with the Lafayette Fire Department. His time as a Fireman (over 20 years before retiring) was more rewarding for him than it was risky, and he had the benefit of every other day off to pursue his personal training career. His true passion was teaching people how to “eat right and exercise smart” (back in those days, Ron signed off all of his letters and articles with his ‘eat right and exercise smart’ tag). It was in his ‘spare’ time that he opened up his first training studio, “The Fitness Clinic”, and started writing his business plan for NFPT at a small desk in the back of the firehouse.

And today, 27 years later, National Federation of Professional Trainers is still helping fitness enthusiasts get a foothold in the personal training industry, certifying trainers and launching careers! For its achievements and professional longevity in the fitness industry, NFPT is being inducted into the National Fitness Hall of Fame.  NFHOF was founded in 2004 to recognize and remember the lifelong efforts of individuals and, more recently, organizations, promoting health and fitness. The NFHOF mission is “To preserve the past while promoting the future of fitness”. The NFHOF motto is to “Educate. Motivate. Inspire.” Ron Clark built the NFPT organization with these same principles in mind: educate, motivate and inspire. His genuine concern for the welfare of others, and professionalism that serves full-time, permeates through the NFPT organization, the NFPT staff and family, and the NFPT family of trainers. These are the principles that have earned National Federation of Professional Trainers an organizational spot in the National Fitness Hall of Fame. NFPT is blessed by this honor and is especially thankful to its family of fitness trainers around the world. NFPT would like to thank Mr. John Figarelli, the NFHOF Board and fellows for this celebrated induction to the National Fitness Hall of Fame.

The post NFPT Inducted to National Fitness Hall of Fame appeared first on The NFPT Blog.

Adsubia Splash Dance 31-7-15

The post Adsubia Splash Dance 31-7-15 appeared first on Personal Trainers Training.

Build Your Brand with Guerrilla Marketing

No Monkey Business

With more and more people circumventing traditional advertising and favoring alternative media sources, marketing strategies are rapidly evolving. One trend that is spreading like wildfire is guerrilla marketing, also known as experiential marketing. In this approach, targeted consumers are confronted with an experience that engages them on a personal level. While this approach to marketing reaches fewer consumers than print or broadcast media, quality trumps quantity in terms of overall consumer response.

Primate to Primate

Guerrilla marketing brings customers face to face with product ambassadors who engage them in activities that promote a product or service. The idea behind guerrilla marketing is to make a profound impression by doing something unexpected. In a recent campaign for a new local gym, the owners painted dozens of used bicycles bright orange and strategically distributed them throughout the city, leaning them against trees or lampposts, or parking them in bike racks. The campaign, which cost the owners very little to execute, successfully drew over a hundred new members to the gym’s pre-opening sale.

Swing from the Trees

Experiential campaigns often rely on visual and performing arts to gain brand recognition. Graffiti, flash mobs, YouTube videos and social media memes are some creative ways to incorporate art into your guerrilla marketing campaign. If you sell personal fitness services, your guerrilla marketing campaign might highlight extraordinary fitness feats, or feature fitness models with well-sculpted physiques. Creativity is key to launching a successful campaign that gets the public’s attention.

Make a Positive Impression

When cooking up your guerrilla campaign, be sure you are not breaking any laws. Some public venues may require a permit, and certain activities may be deemed inappropriate in a public setting. Campaigns that tie up traffic or keep people from getting where they are going will be frowned upon. Your goal is to raise awareness and foster good will for your brand. Focus on getting your message out in a positive way that leaves a favorable impression with potential customers.

Resources

Marketing with limited funds can be a challenge, but W.I.T.S. has helpful resources that can take some of the guesswork out of your marketing decisions. To hit your target every time, check out our online sales and marketing courses from the W.I.T.S. Fitness Business Institute.

References

Entrepreneur: How to Pull Off a Guerilla Marketing Campaign

http://www.entrepreneur.com/article/206202

Investopedia: Guerrilla Marketing

http://www.investopedia.com/terms/g/guerrilla-marketing.asp

Ledger: Guerrilla Marketing: Orange Bicycles Raised Gym’s Profile

http://www.theledger.com/article/20150410/news/150419927?tc=ar

*Images courtesy of freedigitalphotos.net.

Jeff Hogan likes EPTI Personal Trainer Courses.

Jeff Hogan likes EPTI Personal Trainer Courses.

Four Easy Steps to Get More Personal Training Clients

#1 Train Friends and Family for free or by donation. Many trainers build their business with this one task. Make sure you’re certified, have business insurance and a business tax license. It’s also smart to have a liability waiver and health history form, so you can keep good records.

If you treat your hobby like a hobby it will be just that. Treat your hobby like a business and it can blossom into a career. Your friends and family will see how serious you are when you act like a professional. Then, they can convey that to the people around them.

Do an excellent job and others will start showing up to get your help too.

#2 Ask For Referrals. If your clients like working with you, they assume you’re schedule is busy. Let them know you want more business, without seeming desperate.

You can say something like this:

“Hey Matt, are you finding benefit in what we do during our work outs?”  PAUSE
“I have a few spots open in my schedule that I’m looking to fill. Do you know anyone who might like a free consult with me?”

Referrals are the best source of business. When you get a group of friends or family members training with you, they naturally hold each other accountable. If somebody stops working out, the others get them back on track. This makes your job easier and keeps your schedule full.

#3 Practice what you preach. Take care of your own health and set a good example. People can see it in your eyes and hear it in your voice when you’ve put in the hard work that you’re expecting of them.

If you tell a client that energy drinks aren’t good for them, then you shouldn’t be drinking them either. If you want someone to do cardio 3-4 times per week, you should be doing that too.

It’s harder for clients to have excuses when you’re setting the pace for them.

#4 Know Your Style and Promote It. Go beyond pleasing people. Know what you’re good at and what you enjoy about your job. Being passionate about fitness is the first step into this field, but eventually it’s time to dig deeper and specialize.

Think about what you enjoy most, which clients and what type of training. Get more education in those areas and head in that direction. It will fuel your energy and shine through in your work.

What sports do you like? What type of people are your favorite clients? What success stories do you have? What are you really good at? What makes you different?

Take out a piece of paper and answer these questions, it’s worth your time to clarify your direction.

Getting to know yourself and growing your business in a way that aligns with you will provide abundance in more ways than just money.

Find a balance between what you WANT TO DO and WHAT YOU SHOULD DO.

Best of Luck to You!

Which step resonated the most with you? What will you do now? Take action!

Comment below. We’d love to know!

The post Four Easy Steps to Get More Personal Training Clients appeared first on The NFPT Blog.

Mums' diet linked to baby heart risk

Women who eat healthily before and during pregnancy may cut the risk of their baby developing a heart problem, researchers believe.

Ohio Bill Would Ban Abortion if Down Syndrome Is Reason

Legislators are expected to approve a measure that would make it illegal for a doctor to perform an abortion on a woman terminating to avoid having a child with Down syndrome.

Heading back to college? Add health coverage to your must-have shopping list

If you’re getting ready to head back to college, don’t forget about putting one of the most important things on your college must-have list: health coverage.

EPTI JAN PT COURSE SPOTTING AND RESISTING LESSON

The post EPTI JAN PT COURSE SPOTTING AND RESISTING LESSON appeared first on Personal Trainers Training.

Four Easy Steps to Get More Clients

#1 Train Friends and Family for free or by donation. Many trainers build their business with this one task. Make sure you’re certified, have business insurance and a business tax license. It’s also smart to have a liability waiver and health history form, so you can keep good records.

If you treat your hobby like a hobby it will be just that. Treat your hobby like a business and it can blossom into a career. Your friends and family will see how serious you are when you act like a professional. Then, they can convey that to the people around them.

Do an excellent job and others will start showing up to get your help too.

#2 Ask For Referrals. If your clients like working with you, they assume you’re schedule is busy. Let them know you want more business, without seeming desperate.

You can say something like this:

“Hey Matt, are you finding benefit in what we do during our work outs?”  PAUSE
“I have a few spots open in my schedule that I’m looking to fill. Do you know anyone who might like a free consult with me?”

Referrals are the best source of business. When you get a group of friends or family members training with you, they naturally hold each other accountable. If somebody stops working out, the others get them back on track. This makes your job easier and keeps your schedule full.

#3 Practice what you preach. Take care of your own health and set a good example. People can see it in your eyes and hear it in your voice when you’ve put in the hard work that you’re expecting of them.

If you tell a client that energy drinks aren’t good for them, then you shouldn’t be drinking them either. If you want someone to do cardio 3-4 times per week, you should be doing that too.

It’s harder for clients to have excuses when you’re setting the pace for them.

#4 Know Your Style and Promote It. Go beyond pleasing people. Know what you’re good at and what you enjoy about your job. Being passionate about fitness is the first step into this field, but eventually it’s time to dig deeper and specialize.

Think about what you enjoy most, which clients and what type of training. Get more education in those areas and head in that direction. It will fuel your energy and shine through in your work.

What sports do you like? What type of people are your favorite clients? What success stories do you have? What are you really good at? What makes you different?

Take out a piece of paper and answer these questions, it’s worth your time to clarify your direction.

Getting to know yourself and growing your business in a way that aligns with you will provide abundance in more ways than just money.

Find a balance between what you WANT TO DO and WHAT YOU SHOULD DO.

Best of Luck to You!

Which step resonated the most with you? What will you do now? Take action!

Comment below. We’d love to know!

The post Four Easy Steps to Get More Clients appeared first on The NFPT Blog.

The Customer Next Door: Using Community-Based Marketing to Grow Your Client Base

Location, Location

There are many options available for marketing your gym, studio or personal training services, and you will be approached by others who want to get their hands on a slice of your advertising budget. But before spending your limited dollars on expensive media advertising that broadly reaches the general public, consider your true target market. According to IHRSA, the foremost fitness research resource, regular fitness participants are willing to travel no more than 10 to 12 minutes from home, within a radius of less than five miles. By using community-based social marketing, you will reach your true customer base.

Neighbor to Neighbor

When it comes to building your business, your neighbors can be a gold mine. According to Forbes, meeting the needs of people in your community is a highly effective and inexpensive way to grow your brand. Companies like Nike, Starbucks and Google all have community-based origins. Knowing that your best customer base is just around the corner, focus on becoming a force for change in your community. Identifying opportunities for involvement within your community is the first step in becoming a fitness expert in the eyes of your neighbors.

Big Fish, Small Pond

Fitness is all about behavior change, and social science research shows that behavior change is achieved most effectively at the community level. When you focus on removing barriers to physical activity while enhancing the benefits, behavior change follows. Establish yourself as a fitness expert in your community by participating in your local civic league or home owner’s association. Volunteer for community gatherings; sponsor neighborhood boot camps or 5K races; offer free Sunday morning yoga in the park; advertise in high school sports programs; work to improve bicycle safety; sponsor t-shirts for the local soft ball team. By making yourself highly visible as your community’s top fitness professional, you will draw customers who are ready for change.

Marketing that Matters

When you focus on improving your community instead of just making money, you will gain the respect and recognition of others. Direct contact with people who are either looking for solutions to a problem, or who are themselves working for community change, will help you to establish yourself as a viable business presence. As your business grows, be sure to give back to your community as a way of thanking them for supporting you.

Resources

Marketing with limited funds can be a challenge, but W.I.T.S. has helpful resources that can take some of the guesswork out of your marketing decisions. To hit your target every time, check out our online sales and marketing courses from the W.I.T.S. Fitness Business Institute.

References and Credits

Bear Smart: Community-Based Social Marketing

http://www.bearsmart.com/managing-communities/education/community-based-social-marketing/

Forbes: The Power of Community in Marketing

http://www.forbes.com/2009/04/06/lara-lee-community-branding-leadership-cmo-network-marketing.html

Fostering Sustainable Behavior: An introduction to Community-Based Social Marketing by Doug McKenzie-Mohr and William Smith, published by New Society Publishers, 1999.

IHRSA: Frequently Asked Questions: Research

http://www.ihrsa.org/research-faqs/

*Images courtesy of freedigitalphotos.net.

New Programming Ideas for Traditional Cardio Exercise, Part 1

Cardio programs continue to evolve given the changing needs and desires of exercisers. Driven in part by time constraints, but also by emerging research, it is the shorter, more-intense, yet time-efficient programs that are perhaps the most popular choice today. However, this format may not appeal to all, nor is it appropriate for many novice exercisers initiating exercise where positive experiences are critical to long-term adherence and success. It is more traditional steady-state (SS) or newer aerobic-interval (AI) formats that may better serve their needs. Programming recommendations do exist to guide individuals designing SS exercise, but limitations with these guidelines also exist. The focus of this article (part 1) is to discuss some of these limitations, provide a simple programming alternative for new exercisers, and then introduce the scientific principles behind what is perhaps the most accurate and personalized method for programming – one derived from specific metabolic markers unique to the individual.

Percentage of Maximal Heart Rate Error

The programming variables manipulated in designing SS programs are encapsulated by the FITT-VPP acronym (frequency, intensity, time, type, volume, pattern, progression) presented by the American College of Sports Medicine (ACSM), but hold inherent limitations (1). For example, the use of an age-predicted maximal heart rate (MHR) formula to gauge exercise intensity demonstrates significant margins of error that merit consideration in programming.

The age-predicted MHR formula, 220 – Age, continues to be used as a basis for prescribing exercise programs and as a criterion for achieving maximal exertion. Despite its widespread use as an integral part of our cardio culture for the past 45 years, its validity has been investigated and demonstrated to show significant error (2 – 5). Although this equation was originally determined arbitrarily from the results of 10 studies in the 1970s (6), subsequent research demonstrates the error in the standard deviation of this estimate to be approximately ten to twelve beats. As illustrated in Figure 1-1 and using 12 beats as an example for 20-year olds, this implies that for one standard deviation of a population (~ 68%), their true MHR falls 12 beats on either side of the calculated number, whereas for two standard deviations (~ 95% of a population), that error doubles to 24 beats. This introduces a significant error in over and under-training intensities for individuals.

Figure 1-1: The standard deviation for the 220 – Age formula using 20-year olds as an example.

Furthermore, this equation was never established with a population sample that included a sufficient number of younger and older adults. Consequently, the 220 – Age formula does not validate MHR across the entire adult age range in healthy humans. For example, a 60-year old may easily exceed a calculated MHR of 160 beats per minute (bpm) while a 20-year old may never attain 200 bpm (7). Another important consideration when using % MHR is that it fails to accommodate for discrepancies in resting heart rate (RHR) as illustrated Table 1-1. For example, an individual with a RHR of 50 bpm will need to train much harder to reach 140 bpm than an individual with a RHR of 75 bpm. This may further exaggerate the possibility of over or under-prescribing appropriate or intended training intensities for individuals.

Although this formula stipulates that people of the same age experience similar MHRs, this number varies significantly amongst people of the same age and does not show a consistent one-beat drop with age. While age explains approximately 80% of individual variances in MHR, conditioning levels and other factors also exert an influence (4). Aging does show a gradual decline in MHR due to depressed β-receptor-mediated sensitivity in the heart to catecholamines (e.g., epinephrine) and physiological changes within the sinoatrial node of the heart that lowers the heart’s inotropic (force) and chronotopic (rate) responses. The truth however, is that this number (i.e., MHR) can remain somewhat constant for 20 years in conditioned individuals (7).

Table 1-1: Discrepancy in estimating exercise intensity using %MHR between two 30-year olds.

	Person A	Person B
MHR (220 – Age)	190 bpm	190 bpm
RHR	50 bpm	75 bpm
70% MHR	133 bpm	133 bpm
Margin of Increase	83 bpm	58 bpm

Other factors influence MHR – genetics exert a significant influence over both RHR and MHR that is independent of age or conditioning level. Exercise performance is not influenced by MHR and in fact, some individuals experience lowered MHRs with improved conditioning levels due to expansions in blood volume, which in turn expands stroke volume and cardiac output. MHR is also influenced by altitude where it is estimated to drop by approximately one bpm per 1,000 feet of elevation given our inability to train as hard.

Subsequently, over the past few years ACSM and other organizations have recognized that more accurate mathematical formulas for MHR exist with smaller standard deviations and now recommend that if one opts to use %MHR, to use these formulas instead of the Fox and Haskell 220 – Age calculation. Examples of some formulas are presented in Table 1-2 (1, 5).

Table 1-2: More accurate %MHR mathematical formulas

Name	Mathematical Formula	Standard Deviation
Tanaka Formula	208 – (0.7 x Age)	7.4 bpm
Inbar Formula	205.8 – (0.685 x Age)	6.4 bpm
Gellish Formula	206.9 – (0.67 x Age)	6.6 bpm

Your Turn: Do the Math: Using the three mathematical formulas provided in table1-2 and  traditional 220-Age formula, calculate Cassidy’s and Rachel’s target heart rates at 70% MHR if Cassidy is 22 years old and Rachel is 59 years old.

A Simple Programming Alternative

Heart rate (e.g., % MHR, Heart Rate Reserve) is just one method by which we can gauge exercise intensity. Other, more simplistic methods exist like ratings of perceived exertion (RPE) and the talk-test that can improve the overall exercise experience and adherence for new exercisers.

Volume (frequency x duration) and intensity are the two primary variables manipulated in designing cardio programs and are integrated into the VIP model (volume-intensity-progression). This simple model may prove beneficial for someone starting out who is unfamiliar or ambivalent with heart rate (HR) measures or perhaps does not want to monitor HR. This model can also serve athletic individuals who favor gauging collective physiological responses rather than just heart rate. Multiplying volume by intensity provides a quantifiable number for the exerciser to target while simultaneously providing a basis for progression. The basic guidelines for using this model are to simply follow:

• Identify an appropriate frequency and duration that is manageable and attainable. For example, three times a week for 20 minutes. Multiple frequency by duration to calculate total volume (e.g., 3 x 20 minutes = 60 minutes).
• Select an appropriate intensity using an RPE score that provides the appropriate overload and experience. The table presented in Table 1-3 or the Borg 0-10 Category Ratio Scale are examples of appropriate RPE scales.

Table 1-3: Simple 1-10 RPE Scale

Score	Description
1	I am sitting down watching TV.
2	An easy pace that I could sustain all day long.
3	A comfortable pace, but I notice a little effort.
4	I am starting to sweat, but effort is relatively easy; I can carry on a comfortable conversation.
5	It is a little above comfortable, I am sweating more, but can still talk continuously with ease.
6	The effort is becoming challenging as is my breathing; I now talk in shorter sentences.
7	I can still talk, but shorter sentences are now becoming challenging.
8	Exercise is becoming difficult as is speaking; very short sentences and phrases are possible.
9	Exercise is very difficult; only to speak a few words between breaths.
10	Exercise is extremely difficult; speaking is impossible.

• Multiply the calculated volume by the selected intensity (e.g., 5) to determine your planned target for the week and then decide upon an appropriate progression rate (e.g., 10%). For example:
• Volume: 3 x 20 minutes = 60 minutes
• Intensity = 5-out-of-10
• Target points: 60 minutes x RPE of 5 = 300 points

Following a 10% weekly progression rate:

• Week 1 = 300 points
• Week 2 = 330 points
• Week 3 = 365 points

• Progression should be based upon achieving weekly targets, thereby earning the right to progress. While this model creates accountability in tracking individual progress, it simultaneously allows some measure of flexibility in how the targeted points can be attained as illustrated in Table 1-4. For example, the goal may be to attain the allocated weekly point total as outlined, but the model accommodates unforeseen changes that may occur in life. Options lie with manipulating the variables together (e.g., reducing workout duration, but still attaining points through frequency or intensity). Remember however, that although intensity is an efficient method to stimulate adaptation and caloric expenditure, it can also increase the likelihood of attrition associated with poor experiences. Therefore, it would make sense to define the parameters for manipulating intensity.

Table 1-4: Manipulating the programming variables

Frequency	Duration	Intensity	Total Points
Planned:
3 sessions	x 20 min	5.0	= 300 points
Variations:
4 sessions	x 15 min	5.0	= 300 points
2 sessions1 session	x 22 minx 16 min	5.05.0	= 220 points= 80 points
2 sessions1 session	x 19 minx 15 min	5.56.0	= 209 points= 90 points

Metabolic Markers within the Body

The traditional metabolic reference in training has long been VO₂ and intensities expressed as a percentage of VO₂max, VO₂peak, or VO₂ reserve (VO₂R). Although the research supporting VO₂ as a metabolic reference is strong, the practical applications of testing VO₂ and monitoring intensity with it (e.g., VO₂peak, VO₂max, VO₂reserve) limits its use. More recently, research has provided a greater understanding of metabolism and specific insight into unique ventilatory markers that we can now use in exercise programming (8). As illustrated in Figure 1-2, as exercise intensity increases, so too does ventilation in a somewhat linear fashion. Ventilatory thresholds however, describe non-linear deviations in this relationship that correspond to significant metabolic events occurring within the body called ventilatory threshold one (VT1) and ventilatory threshold two (VT2) (7). Prior to VT1, ventilation increases fairly linearly with exercise intensity, then demonstrates a slight deflection or increase (VT1). This established linear increase continues into higher intensities until a second deflection occurs, which defines VT2, an event more commonly referred to as the lactate threshold by many practitioners and the public.

Figure 1-2: Pulmonary ventilation illustrating VT1 and VT2.

Although VT1 and VT2 can be accurately measured in a laboratory setting, estimates that can be easily measured in the field have also been developed that allow practitioners to assess these markers and program accordingly – for example, the talk test is used to measure VT1. Originally the talk test was developed as an informal, subjective method of estimating exercise intensity based upon the comfort level of engaging in continuous conversation. However, research supports the usefulness of evaluating the capacity for continuous talking as a marker for VT1. Studies conducted on various populations groups have demonstrated that the talk test is a very good marker of VT1 (9-11). One requirement for comfortable talking requires control of breath rate, but more specifically the expiration phase, which is when we talk (8). As exercise intensity progresses, ventilatory increases are attributed to expanded breath volume (defined as tidal volume), and then breath frequency.

• Below VT1, speaking in whole paragraphs and using longer sentences is generally considered comfortable. Typically, individuals will respond to a number of speech-provoking stimuli (e.g., Pledge of Allegiance, alphabet game – “A if for apple, B is for boy”, etc.) and can speak comfortably for at least 10 seconds.
• VT1 represents the point at which continuous talking is no longer comfortable (i.e., it has become challenging, but not difficult) and is generally characterized by the ability to only use shorter sentences.
• Above VT1, as one moves towards VT2, this continuous talking begins to become difficult where only very short sentences and phrases are possible. VT2 is generally identified when one can only speak a few words between breaths or when speaking is not possible.

VT1 represents the exercise intensity where continuous talking moves from comfortable to becoming challenging-to-uncomfortable. As illustrated in Figure 1-3, it reflects the crossover point where our primary fuel switches from fats to carbohydrates (i.e., switching from 51% fat / 49% carbohydrate utilization to 49% fat / 51% carbohydrate utilization), which is explained in detail in the following section. But, what VT1 means as a metabolic marker is the beginning of the loss in our ability to continue utilizing fats as our primary fuel, which is a measure of aerobic efficiency or caloric quality. Effective cardio training programs, whether designed for athletes or otherwise, should never simply focus upon how hard one can work (i.e., caloric quantity). Rather, they should aim to train the body to utilize fats more efficiently during higher intensities of exercise as well as when the body is at rest.

Figure 1-3: Fuel utilization between rest and maximal exercise.

Cellular Respiration of Fuels

From a metabolic standpoint, these changes in talking represent shifting ratios of oxygen utilized and carbon dioxide produced that reflect fuel utilization that we will now explain. It is well understood that at lower intensities of exercise the body favors fat as a fuel given how the supply of oxygen is adequate to meet the additional need for metabolizing fats, and how the demand for energy is still relatively small. By examining the balanced chemical equation for a common free fatty acid used by muscle cells (i.e., palmitic acid), we notice a disparity between the quantity of oxygen used (23O₂) and the quantity of carbon dioxide produced (16CO₂). From this, we can deduce that the cardiorespiratory challenge to the body lies with inspiration (taking more oxygen into the body) and not with expiration where less carbon dioxide is produced that requires removal. 

C₁₆H₃₂O₂ + 23O₂ = Energy + 16CO₂ + 16H₂O

This demand for additional oxygen under exercise stress is met initially by increasing tidal volume (TV) as evidenced by the initial changes in ventilation we witness at the onset of moderate-intensity exercise (increases in TV precede increases in breath rate). As expiration remains a slow, gradual process at these intensities – gently expelling the smaller amounts of carbon dioxide produced, it is safe to assume that a person’s ability to talk continuously should not be compromised given how talking is performed during the expiration phase. Therefore, when using the talk test, when talking remains comfortable, we can presume that fats are the primary fuel (8).

If we now examine the balanced chemical equation for glucose, presented below, we notice that the disparity in gas quantities no longer exists (i.e., between quantity of oxygen used and carbon dioxide produced). Given these equal quantities, our cardiorespiratory challenge now lies with both inspiration (inhaling more oxygen) and expiration (exhaling more carbon dioxide). Remember as well, that glucose yields less energy per molecule than a fatty acid and is favored during higher-intensity exercise. Collectively, what this means is faster utilization rates of glucose in comparison to fats and much larger volumes of oxygen needed and carbon dioxide produced.

C₆H₁₂O₆ + 6O₂ = Energy + 6CO₂ + 6H₂O

Furthermore, as we move into higher intensities of exercise, we will also begin to accumulate greater quantities of lactate and hydrogen that spill over into the blood from muscle cells given the larger contribution from our anaerobic pathways. Our need to buffer these hydrogen ions generates extra carbon dioxide which we expel from our lungs. Collectively, the more rapid production of respiratory carbon dioxide plus this additional volume derived from our buffering system creates a need for forceful expirations. A more forceful expiration shortens the duration of the expiration phase, thereby allowing the next inspiration phase to occur sooner – increasing our breath rate. As talking is performed during the expiration phase, a person’s ability to talk now becomes compromised. Breaths that are short and forced render conversation in longer sentences more challenging as they become forced and choppy. Therefore, when using the talk test, when talking becomes difficult, we can presume that glucose is the primary fuel (8).

Now that we have a clearer understanding of VT1 and talking; aerobic efficiency and fuel utilization, we can now initiate discussion on how to administer a practical field test that measures VT1, and on designing effective training programs aimed at improving aerobic efficiency. This information will be provided in Part Two of this cardio programming series.

References:

1. American College of Sports Medicine, (2014). ACSM’s Guidelines for Exercise Testing and Prescription (9^th). Philadelphia, PA, Wolters Kluwer/Lippincott Williams & Wilkins.
2. Whaley MH, Kaminsky LA, Dwyer GB, Getchell LH, and Norton JA, (1992). Predictors of over- and underachievement of age-predicted maximal heart rate. Medicine and Science in Sports and Exercise, 24:1173-1179.
3. Gellish RL, Goslin BR, Olson RE, McDonald A, Russi DG, and Moudgil VK, (2007). Longitudinal Modeling of the Relationship between age and maximal heart rate. Medicine and Science in Sports and Exercise, 39(5):822-829.
4. Londeree BR, and Moeschberger ML, (1098). Effect of age and other factors on maximal heart rate. Research Quarterly for Exercise and Sport, 53:297-304.
5. Tanaka H, Monahan KD, and Seals DR, (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37:153-156.
6. Fox SM, and Haskell WL, (1970). The exercise stress test: needs for standardization. In Eliakim M, and Neufeld HN, Cardiology: Current Topics and Progress. (6^th Ed). New York: Academic Press.
7. Pocari JP, Bryant CX and Comana F, (2015). Exercise Physiology. Philadelphia, PA., F.A. Davis and Company.
8. Persinger R, Foster C, Gibson M, Fater DC, and Pocari JP, (2004). Consistency of the talk test for exercise prescription. Medicine and Science in Sports and Exercise, 36:1612-1636.
9. Ballweg J, Foster C, Pocari JP, Haible S, Aminaka N, and Mika RP, (2013). Reliability of the Talk Test as a surrogate for Ventilatory Threshold and Respiratory Compensation Thresholds. Journal of Sports Science and Medicine, 12(3):610-611.
10. Quinn TJ, and Coons BA, (2011). The talk test and its relationship with the ventilatory and lactate thresholds. Journal of Sports Science. 29(11):1175-1182.
11. Recalde PT, Foster C, Skempo-Arlt KM, Fater DC, Neese CA, Dodge C, and Pocari JP, (2002). The talk test as a simple marker of ventilatory threshold. South African Journal of Sports Medicine, 9:5-8.

The post New Programming Ideas for Traditional Cardio Exercise, Part 1 appeared first on NASM Blog.

Fitness Business & Marketing 101 – Grow Your Personal Training and Fitness Business

The post Fitness Business & Marketing 101 – Grow Your Personal Training and Fitness Business appeared first on Personal Trainers Training.

Academic food fight

Remember the days of the Miller Light commercials with various ex-athletes screaming “Less Filling” versus “Tastes Great” at each other. Academic researchers in nutrition are no different. The latest example of this was a recent article in Cell Metabolism in which the authors state that their carefully controlled study demonstrates that you lose more fat... Read more »

Flat Bench (Dumbbell)

Emphasis

The primary muscles stressed in this movement are the chest muscles (pectorals). The secondary muscles stressed are the shoulders and triceps.

Starting Position

Grab a dumbbell in each hand and carefully lay on a flat bench with your arms extended straight up toward the ceiling (dumbbells two inches apart). Push your chest up and squeeze your shoulder blades together. This will help to isolate all three sections of the muscles in the chest.

Movement

Take two to three seconds to lower the dumbbells until your elbows are at 90 degrees with the dumbbells outside your best. Keep your forearms straight up and down and your elbows out to the side. Press the dumbbells straight up to the starting position (two inches apart). Contract your chest muscles hard during the movement.

Training Tips

• When pressing the dumbbells up to the starting position do not overextend your shoulders and raise them off the bench. This will help isolate the chest muscles.
• Keep your feet flat on the floor to help balance your body.

Warning Tips

• Do not overextend your shoulders when pressing the dumbbells 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 dumbbells any faster than two to three seconds. You must stay in control at all times. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
• Do not lock out your elbows after you have raise the dumbbells. Failure to do so can result in serious 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 (Dumbbell) appeared first on The NFPT Blog.

EPTI Mike & Chris Padwork Combo

The post EPTI Mike & Chris Padwork Combo appeared first on Personal Trainers Training.

Moving? You may qualify for a Special Enrollment Period

Summer is the most popular season for moving. But there are some things you can’t pack in boxes — like the peace of mind you get from having health insurance.

Marketing para Personal Trainer – Fitness Brasil

The post Marketing para Personal Trainer – Fitness Brasil appeared first on Personal Trainers Training.

NASM’s August Spotify Playlist: Brighter Than The Sun

I chose the songs in this month’s playlist because they have strong lyrics that keep me thinking about my goals or are songs that make me want to sing and dance. The playlist starts with a slower tempo and lyrics of “I had a dream so big and loud” and “take back my life.” I start each workout reminding myself or clients why I/we are doing this. The tempo increases to follow the flow of the OPT model with stronger beats and tempos in the middle and slowing down for a cool down. The playlist concludes with a song that leaves me feeling happy and lyrics that tell me to be “brighter than the sun.”

*SOME SONGS MAY BE EXPLICIT ON THIS WORKOUT PLAYLIST–LISTENER DISCRETION ADVISED*

The post NASM’s August Spotify Playlist: Brighter Than The Sun appeared first on NASM Blog.

Make Social Media Worth Your While: 4 Do’s and Dont’s

Do you ever lose track of time while on Facebook, Instagram or Twitter?  It happens to many of us.  It’s easy to get caught up reading stories and looking at photos.  It’s enjoyable.  But, sometimes it causes stress too.  

Follow these tips to make your time spent on social media worth your while…

DO:

1. Ask yourself why you are on social media each time you find yourself there.  Business or Pleasure?

Business: You can get more accomplished on a desktop than your smart phone.  There are many features to Facebook business pages that require a desktop to access.  Click Here to learn more.  

Pleasure: Ask yourself: Is now the best time for this?  Do I have other priorities to address first?  Social media is a distraction that can be pleasurable, but it’s just that.  

2. Leave meaningful comments on posts you “like”.  If someone told you an entertaining story in person, would you simply give them the “thumbs up” and smile?  No!  If you want to build relationships online, treat them the same way you do in real life.

3. Visit social media pages of businesses you admire consistently and get involved in the conversation below their posts and articles.  Plan to do this a couple times a week.  Once again, build relationships.

4. Set a time limit for yourself when you’re using Facebook, Instagram, Twitter, etc.  When I was a kid, my parents limited me to TV for one hour a day, after homework was completed.  Not much has changed…  It still works to have these boundaries. 

Don’t:

1. Post advertisements for your services more than 25% of the time.  The other 75% should be used to educate, entertain and visit other business pages. 

2. Go on social media when you first wake up.  It can throw your day off.  Save it until after you’ve accomplished the important tasks for the day.  There’s always mental energy left to look at photos, videos and read articles.  Think of it as a reward for a hard days work.

3. Tag clients without their permission.  Posting positive comments on their page after a workout session with you can be great, if it’s ok with them.  Their friends may come visit your page, or better yet – they may come visit you in person!  Be respectful of other people’s boundaries by asking first. 

4. Expect social media to bring in business unless you treat it seriously.  Posting aimlessly works for some people.  But, most trainers who have found success, create a strategy and commit to consistently posting with a goal in mind.  Then, they monitor the results to evaluate what is an isn’t working.  

Social media can be used casually or more strategically.  Decide what you want it to do for you and then treat it that way.  If it’s for pleasure, do,’t expect business results.  But, if you want to get ahead online, start developing better habits and keep learning about the tools available from each social media company.  They are ever changing!

What have you found to work well on social media?  Share in the comments below!

If you found this post helpful, please share it with your friends!

The post Make Social Media Worth Your While: 4 Do’s and Dont’s appeared first on The NFPT Blog.

WOM Power: Why Word of Mouth is Your Best Marketing Tool

WOM in the Age of Social Media

Fitness has always been known as a referral business, and for decades, gym owners have offered incentives to their members to spread the word to friends and family. As it turns out, they have not been far off the mark. Nielson reports that 84 percent of consumers take action based on personal recommendations, both on- and off-line. Social media provides a low-cost word of mouth, or WOM, marketing platform that can optimize your impact.

WOM vs Traditional Media

Traditional media marketing includes advertising in newspapers, magazines, television and radio. It seeks to get the message out en masse, in hopes that certain consumers will feel compelled to buy. The problem is that it does not engage consumers on a personal level. WOM, on the other hand, strikes a personal chord that resonates with potential customers. According to the Word of Mouth Marketing Association, or WOMMA, WOM can have more than five times the impact of traditional media marketing.

WOM’s Ripple Effect

In the age of social media, you can expand your WOM marketing exponentially if you take the right approach. According to “Mention,” 77 percent of brand conversations on social media revolve around seeking advice, information or help. Writing an informational blog, providing exercise videos, and engaging with your audience by answering their questions are all ways to connect. Once you establish yourself as an expert, your followers will share what you have to say, and WOM will bring you more customers.

Making WOM Work for You

The Keller Fay Group found that brands that are uniquely differentiated from their competitors evoke greater WOM results from consumers who want to assert their own uniqueness. When reaching our to consumers, emphasize what makes your product or service different from other similar businesses. Try to create a brand that your audience identifies with on an emotional level, and build customer loyalty by providing top notch customer service.

Resources

Marketing with limited funds can be a challenge, but W.I.T.S. has helpful resources that can take some of the guesswork out of your marketing decisions. To hit your target every time, check out our online sales and marketing courses from the W.I.T.S. Fitness Business Institute.

References and Credits

Ambassador: Over 40 Word of Mouth Marketing Statistics

https://www.getambassador.com/blog/word-of-mouth-marketing-statistics

Forbes: Why Word Of Mouth Marketing Is The Most Important Social Media
Make individual group author appear

http://www.forbes.com/sites/kimberlywhitler/2014/07/17/why-word-of-mouth-marketing-is-the-most-important-social-media/

WOMMA: Return on Word of Mouth Study

http://www.womma.org/ReturnOnWOM

*Images courtesy of freedigitalphotos.net.

Decline Bench (Straight Bar)

Emphasis

The primary muscles stressed in this movement are the chest muscles (lower pectorals). The secondary muscles stressed are the shoulders and triceps.

Starting Positions

While lying on a decline bench set at a 30-45 degree angle, push your chest up toward the ceiling and squeeze your shoulder blades together. This will help to isolate the lower and central 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 down to the lower part of your chest until your elbows are at 90 degrees, keeping your elbows out to the side. Press the bar straight up to the starting position, contacting 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 chest muscles.

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 1/2 to 1 inch closer to the middle than the medium grip. The stress of this grip is laced more toward the middle of the chest.
• Wide Grip – Your hands are placed 1/2 to 1 inch wider than the medium grip. The stress of the grip is placed on the outside of the chest.

Warning Tips

• Do not overextend your shoulders when raising 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 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 Decline Bench (Straight Bar) appeared first on The NFPT Blog.