7 Figure Sam Bakhtiar – Personal Trainer Marketing Case Study

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Pull Day: Back and Biceps Workout @hodgetwins

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Hodgetwins Bio:

Keith and Kevin Hodge the Hodgetwins are famously known for their comedic commentary on the following Youtube channels Hodgetwins, Twinmusleworkout, AskHodgetwins and fastingtwins. They have earned a respectable 2.8 million loyal subscribers and grossed over 450 million views over these channels. YouTube Inaugural #YouTubeBLACK Event To Support Creators Of Color really changed our outlook and we would like to thank youtube for holding such an event.

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Motivation vs. Discipline

Every now and then I get questions or statements from a friend or acquaintance new to fitness or from someone starting over hoping, this time, to make the routine stick. It's a question that somehow comes across with anything from mild panic to near hysteria, even when typed as a text or social media post.

The questions are always something along these lines: I don't have any motivation for the gym tonight! How do I stay motivated?

It's a serious question. Especially when, just days ago, a new fitness journey was so exciting and motivating all on its own. It was, mere moments ago, that golden time when absolutely nothing could stand in the way of the workout.

In answering the question, the issue is always this: how to phrase, in a way that won't incite more panic, that the initial gung ho Let's-Do-This feeling won't come breaking down their door every day around gym time. Or worse, that sometimes the feeling won't even venture into their neighborhood; maybe it's been held up in traffic somewhere. Who knows? What is the best way to let them know that the point is to not to even expect the feeling, and more than that, convey that there is freedom in not even needing it?

It's always mildly troubling for a new client to say, “I need someone to motivate me and keep me accountable.” Because, while it falls under the duties of a personal trainer to motivate and help foster accountability, the trainer is present for only the workout phase of the day. The real discipline, all the times when no one else is watching, is all on the client, and they have to be ready for it.

The whole point of seeking to motivate is to ultimately lead the client to something deeper and better: self-responsibility. The whole truth is that trainers can't facilitate the gung-ho feeling every single time any more than anyone else can.

I think that behind the lament of lacking motivation, is the echo of disappointment that the excitement has momentarily dwindled. The fun of starting something new, and then suddenly the realization hits that exercise, fitness, and working out is work. So, what can trainers do to prevent the panic and keep clients or friends going?  Well, honesty goes a long way.

Honesty can include talking about setbacks and sharing personal stories and journeys. Also, encouraging reasonable expectations and focusing on milestones on the way to the major goal can help keep focus. It also underscores the fact that fitness is a journey, and journeys take time.

Also, immediately handing some of the responsibility back to the client, or alerting friends that the responsibility is theirs to keep going when the going gets tough, can set expectations on the right path right off the bat. And of course letting someone know that, hey, sometimes you won't feel like doing this, but we all go through it, can certainly take the shock-level down when it does eventually happen.

Let us know in the comments how you go about keeping clients, friends, and family on their fitness game if the initial excitement wanes.

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The Importance of Juxtaposing Mindfulness and Fitness Pt. 1

What's on your mind when you exercise?

We all exercise for different reasons. Sometimes our reasons vary with the workout itself: perhaps we prefer training biceps and triceps instead of quads, simply because we can see progress developing more easily. Clients often report that nothing kicks their endorphins into high gear like a good 3-mile outdoor run on a perfect spring morning.

Whatever the motivation, we can all recognize that our bodies need the physical release that exercise provides, the uniquely powerful sensation that we have pushed our muscles beyond their limits and conquered the next level of strength or endurance.

What about working out our minds? How do we match this physical challenge in the cerebral realm? Contrary to popular belief, the answer is much more complex than simply doing crossword puzzles on a daily basis.

“Mindfulness” is a popular term typically tossed around in association with meditation, yoga and practices of spirituality. Its pure definition often remains elusive. However, in the world of Experimental Psychology, the idea of mindfulness can be described as controlled attentiveness, a deliberate awareness of what is happening when we are present in the moment. In recent years, scientists have found many associations between mindfulness and physical health.

The irrefutable connection between mind and body can be traced all the way back to Hippocrates in Western science. As medicine moved forward this notion of the coupling of mind and body was brought to light even further by Dr. Herbert Benson. In his formal documentation known as The Relaxation Response, Dr. Benson expounds upon the physical effects of meditation: slower breathing, reduced heart rate, and a quieting of brain activity. Today, meditation is often thought of as simply sitting still; but if we recognize its role in the practice of Chinese martial arts and yoga, we come to observe that mindfulness is anything but static in nature.

Just like during meditation, your mind can wander in the midst of your workout. This happens more often than we may realize. Maybe we find ourselves inaudibly singing the words to a song playing through the fitness center's speakers. Perhaps a particularly buff individual has caught our eye from across the weight room floor. Even a cute puppy encountered on an intense run through the park may cause us to momentarily lose focus on the task at hand. But again, similar to when meditating, sometimes the most important thing to do at the gym is to bring your attention back to the workout and simply let go. Soon you discover that the more you corral and focus your attention on the present moment, getting in touch with the rhythm of your body as it moves the demanding weight loads, it becomes possible to emerge yourself deeper. Without realizing it, the inner space in your soul opens up. There comes over you a quality of calmness and clarity when you consciously focus attention solely upon one thing. You may soon feel more integrated and less scattered, and this seems to enable you to harness even more energy for the physical task at hand.

Spiritual guidance experts often speak of harnessing one's breath as one attempts to discover inner quiet. Breathing practices help to expand the capacity of the lungs, thereby allowing the breath to become more adaptable. This same principle can apply to physical manifestations as well. Visual imagery can help to create a positive association with movement, which can over time improve the outcome of exercise. Consider for a moment what truly separates the highest level of athletes from the average elite competitive warrior. At the upper echelon of peak performance, it might be hard to tell the differences between each athlete in terms of their physical abilities. The difference appears through the refinement of their own ability to concentrate and stay calm under pressure. Many experts in sports psychology agree that professional athletes and Olympians are experts at mindfulness, since they are consistently being required to harness mind and body at levels of balance and integration that most of us mere mortals simply cannot fathom.

Martial artists and Indian yogis have through the centuries honed the technique of using their bodies to bridge the physical and the metaphysical worlds. Their premise is simple: pushing through physical boundaries engages and allows the liberation of inner resources that often remain hidden when we allow our minds to scatter. Concepts such as tenacity, intention, drive, focus, and will power are all present; we simply need to be taught how to access and activate these resources. The highest goal is to harness this inner strength to keep us going when we feel challenged. Breaking through that physical inertia with exercise can help open the mind and sharpen awareness.

Scientists have long pondered the question of why some individuals possess the capacity to stick with exercise and others do not. In research studies of exercise behavior, one of the most reliable indicators of whether people will continue to exercise is whether or not they find the workout to be a satisfying experience. In other words, what leads some individuals to honestly derive enjoyment from active pursuits?

 

Check back for Part 2 soon!

REFERENCES:

1. http://www.realrawnutrition.com/2015/04/can-you-combine-strength-training-with-mindfulness/

2. http://www.huffingtonpost.com/2013/01/14/spinning-yoga-fitness-classes_n_2470451.html

3. http://www.mindfulstrength.com

4. http://www.ithaca.com/living/fit-in-both-mind-and-body-combining-exercise-with-a/article_598d42ae-caa8-11e5-92b0-5781df925242.html

5. http://aboutmeditation.com/mindfulness-techniques-5-reasons-meditation-exercise-go-together/

6. http://well.blogs.nytimes.com/2015/02/18/how-mindfulness-can-jumpstart-our-exercise-routines/?_r=0

7. http://www.mindfulfitness.com

8. http://www.oxygenmag.com/article/balanced-fitness-tougher-brain-8644

9. https://www.ornish.com/zine/bringing-meditative-mindset-exercise/

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Personal Trainer Marketing Ideas – Growing Your Personal Training Business

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Roll Out The Kinks With Myofascial Release

If you have been in a gym or store where sports equipment is sold, chances are that you have seen a foam roller or other type of rolling device used for massage.  Maybe you have used it to roll around on for muscles that seem tight or on your IT Band after running. Better understand what myofascial release (or MFR) is, the benefits of, and tools used to perform self-care massage.

Fascia is a connective tissue primarily made of collagen that encloses and separates muscles, bones, nerves, organs and runs as a continuous system throughout the entire body.  Trauma and/or surgical procedures can compromise the functionality of fascia creating muscle discomfort or restricting functionality of the affected muscles.  MFR is a massage technique to help “roll out” the areas of restricted fascia.  My personal experiences have provided me with immediate relief to areas of tension like my feet, hamstrings, and shoulders. Performing MFR aids in stretching out tight spots that allow the body to benefit in increased blood flow, improve range of motion and reduce pain over time to affected areas.  It is also a useful tool to incorporate into your workouts to prevent tightness of muscles and speed up recovery time.

There are so many tools on the market that you can use to perform MFR.  I suggest trying multiple methods and deciding which feel best for your specific needs. Most of them are fairly inexpensive and well worth the investment.

Here are tools that I like to keep around to help me repair and recover:

Foam Roller

Great for larger muscle groups like hamstrings, quads, calves and back.  This is a great starter if you are new to MFR since it spreads out the pressure over a larger area and avoids pinpointing to a particular spot.

Trainer tip: Many use foam rollers to relieve tension in a tight IT band.  Since the IT band is a tendon and not a muscle, turn your attention to massaging your glute maximus and tensor fascia latae (TFL) which are the muscles that attach into your IT to help find relief.

Grid/Rumble Roller

This roller is different from a foam roller due to its texture. This additional texture provides more deep tissue massage and extra pressure.   Using this can help break up adhesions in your fascia that are a bit stubborn if you are seeing slow results from a conventional foam roller.

Therapy Balls

These balls help provide more focused pressure to trouble spots and massage smaller or hard to reach areas.  They are great for relieving tension on pectoralis minor which can many times attribute to rounding shoulders and neck tension.  Many that drive frequently, work on a computer or perform activities that encourage this forward posture can benefit from MFR to this spot.  You can also take these everywhere you go due to their portability.

Massage Stick

Easier to control the amount of pressure to tight muscles or to those that are more sensitive to massage like older adults.  This tool also makes it easy to assist someone else in massage if they find it difficult to perform on themselves.  Also a great way for a trainer to personally connect with their client.

Do you have any other tools or techniques that you like to use to relieve stress or pain in your body that you can suggest to your clients?

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Using your Marketplace insurance to keep you healthy

Getting health insurance is an important first step to better health. Now that you're covered, here are 3 ways to get the most out of your health plan:

Three Things You Need to Know About Beach Running

My recent visit to Myrtle Beach was filled with beautiful scenery, a bit of adventure, and a good deal of great food. Admittedly, the great food is what turned my mind to exercising, and, namely, running. An inviting, pancake-flat, paved path started a quarter mile from my accommodations and passed through a manicured park with a glittering lake as the centerpiece.

There's no denying the convenience and relatively low impact of the path's location and profile, but the Atlantic waited with gently cresting waves, sun-warmed water, and sand. There was no real contest. What better way to create a win-win than a run on the beach? Great exercise while taking in the views! So kick off those shoes and get started right? Pardon the pun, but, not so fast!

Here are 3 fast things you need to know about successful and injury-free beach running.

Know That Beach Running Uses More Energy, so beginners shouldn't be surprised to be humbled after just a few miles. In fact, it's recommended to plan a short distance for a first-time beach run. Sand, even the packed sand at the shoreline, doesn't offer the help that concrete does. On foot strike, the sand sinks underneath the foot. Plus, the sand doesn't rebound like that nice path around the lake would, which means that muscles like glutes and quadriceps must work harder to repeat those strides.

Know That the Necessity for Shoes is Real, because picking up seashells is wonderful as long as it's not done by embedding them in skin. To put it shortly, it's best to wear shoes on the beach for many of the same reasons it's best to wear them running elsewhere. But there's another reason. True, impact on sand makes for a softer landing, but that's precisely why injury can occur. Without proper support, the change in stride and the extra workload on muscles can lead to plantar fasciitis, ankle sprain, or hip-flexor damage. As far as the type of  running shoe to wear for beach running, keep in mind that trail shoes offers better grip than traditional running shoes and could be the way to go.

Know How to Prevent Injury. Because of the things already mentioned, extra care should be taken on the beach. Try running close to the shoreline, where the sand is wet and packed down. Don't do too much too soon. Understandably, vacation time might be short, but it's best to start off with a short run of maybe 15-20 minutes and add 5 minutes on the subsequent run. Remember, those are just suggested times. Listen to your body, and if you feel any “complaints,” call it a day and pick it up later. Time to simply enjoy the view.

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How to Do Planks | Bosu Ball Workout

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Great thing about a BOSU is you have to stabilize just to hold yourself up. So doing a plank on a BOSU is the next level to doing a plank on the floor. So by doing one on the BOSU you can put your hands down. You want to make sure that they're both equal distance apart in the middle of the BOSU, shoulder width apart, holding yourself up.

Now this might be difficult on someone's wrists, and if you do have wrist issues the best thing to do is to instead do this on your elbows. So you can either come down like this, or you can start on your knees, put your elbows down, and then push yourself up. And you're going to keep your back flat. You want to squeeze your shoulder blades together. Keep your neck in line with your back. And maybe 20 to 30 seconds would be good. More advanced, maybe a minute.

And then the other way you can do a plank on the BOSU ball is by flipping it over. And again, you can either hold it up on your hands, but if you have wrist issues, then you can drop it to your knees, put both elbows down, and then hold yourself up.

And then if you want to get playful with it, you can bring one leg up, or you could bring the other leg up, or you can do jacks while you're down here.

All these are different versions of planks on a BOSU ball.

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Gluteus Maximus: One of Three Glutes

Everybody knows the “glutes” are the largest muscle in the body.  BUTT…they're not just one muscle.  In total, your glutes are made up of three muscles that each have 2-3 sections.  In total, you have eight glutes (nickname for gluteals).

The three glutes

Gluteus Maximus – 3

Gluteus Medius – 3

Gluteus Minimus – 2

In this article you'll learn about gluteus maximus and how to maximize it's role as a muscle, literally!

Gluteus Maximus Attachments

All three parts of your gluteus maximus attach into the gluteal tuberosity and Iliotibial (IT) Band, which is on the lateral (outside) part of your femur bone at the superior (top) part.  The gluteus maximus diverts to three different bones on the hip.

The first section travels to the iliac crest near the PSIS.

The second section goes to the sacruum.

The third section attaches to the coccyx.

These three different destinations give the gluteus maximus many options for movement.

In this photo of Andy the Skeleton, the green play-doh represents the attachment sites for the gluteus maximus (all destinations).  Imagine the muscle fibers running from one side to the other, creating a bridge.

Gluteus Maximus Function

You can memorize the actions of a muscle, but what's even better is to understand muscle function.  Know the attachments and the actions are revealed!

Remember…

• Muscles contract (shorten) when lengthened to keep the bones together.


• Muscles also contract (shorten) to move bones when signaled by the brain.

Find the attachments on your own body using your fingers to locate the bony landmarks you see in the photo.  Enhance your body awareness by getting familiar with the location of the muscle on yourself.  Move your hip into abduction (to the side) or extension (backward) to feel the attachments contract into your fingers.

What motions would cause the muscle to shorten OR lengthen?

Gluteus Maximus Movements

1. Extension.  When you flex your hip while walking, biking or squatting, the glute max creates hip extension to bring the bones back together.


2. Abduction.  As your hip extends it naturally abducts (moves away from midline) slightly.  You can choose to abduct it further from a standing or side-lying position.  Remember to slightly extend (bring the leg back) to call the full attention of this muscle.


3. External rotation.  This is another natural component of hip extension.  Humans usually have more external rotation than internal rotation at the hip, which makes sense that there's this large muscle to help with it.

Gluteus Maximus Exercises

You might be familiar with some of these, but now you can make the most of them by focusing on the attachments of gluteus maximus as you perform the motions.

1. Squats.  Glute max isn't the only muscle involved with this motion, but it's a major player.  The hip has to extend, abduct and externally rotate to do stand up from a squat.*Think about the attachments as you move slowly.INSERT RTF PHOTO: #21679688


2. Stair Climbing.  Every time you flex your hip to step up, the glute max gets stretched (lengthened) and wants to shorten, meaning it's working/contracting.  It's similar to a squat motion, but with one leg at a time and looks different.*Place your hand on the greater trochanter and feel the muscle contracting under your fingers.


3. Swimming.  As you flutter kick your legs the hip is extending, abducting and externally rotating.*Focusing on the glute max during this movement can give you more power since the glute max fibers are short and dense as compared to other hip extensors like the hamstrings.


4. Donkey Kicks.  On all fours, extend your hip up toward the ceiling.  Be careful not to arch your back too much.  Go slow so you can monitor and isolate glute max.*This is a great muscle mass building exercise when done slow and controlled.

Connect to the Gluteus Maximus

When you exercise, think about the attachments of the muscle.  Visualize it shortening and lengthening.  Do this by going more slowly through the motions.  When you exercise mindlessly and quick, your body diverts to using the muscles it's used to recruiting.  Everybody has different motor patterns based upon their structure and the movement habits they have.

Being more mindful about movement is a win-win.  It builds stronger muscles and reduces the risk of injury.

Learn about gluteus medius and gluteus minimus in the coming weeks.

Join NFPT at the Idea World Fitness Convention to get hands-on experience learning anatomy using Andy the Skeleton and balloons.

References:

Abrahams, P.H. et al. 2003. McMinn's Color Atlas of Human Anatomy. London: Elseiver.

Muscolino, Joseph E. 2004. Musculoskeletal Anatomy Coloring Book. Philadelphia, PA: Mosby, Inc.

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Evolution of the Zone: Making Diet Work for a Lifetime

The word diet often has negative connotations. It is often thought of as a period of constant hunger and fatigue to get into a swimsuit. People often also regain all the lost weight and more after stopping the diet. A recent article reinforces this idea in Obesity that demonstrates the contestants in the Biggest Loser... Read more »

Circuits Instructor Course May 16

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NFPT Trainer Spotlight: Vincent Russo

Vincent is involved in the Men's Health Ultimate Guy Contest and needs our votes! Click the link and click “Vote”, up and left from the picture. Let's get an NFPT Trainer to win this thing! Here's a little bit about Vincent:

How long have you been certified with NFPT?

2 years

Why did you choose NFPT?

NFPT showed the best “Bang for my Buck.” Very reasonably priced providing high quality information needed to make me successful in this career

What made you decide to become a personal trainer?

I was always working out with a lot of random people who asked me to, I was always asked about form and particular gym hacks, to help guide someone through a full workout, give advice and tips, to develop customized workout plans, and provide nutritional guidance. I figured, my time is valuable so why not get the credentials and get a job that is in line with my passion.

What is the biggest challenge for you as a personal trainer?

One of the biggest challenges I faced as a personal trainer was when a long term client sustained an injury, non-gym related, and persistently tried to work through the pain. I was able to tell something was wrong right away and advised them to rest and recover as well as seek out some medical attention. This client chose not to listen and over time inevitably caused me to drop them as a client as their decision went against my morals.

What is your biggest accomplishment in the fitness industry?

My biggest accomplishment in the fitness industry was becoming a Sponsored Athlete with Bodybuilding.com which then led me to become a Sponsored Athlete with Grenade. So officially, I am a Team Athlete with two esteemed companies that are actively involved in the fitness industry.

What has been your most rewarding experience as a personal trainer?

As a personal trainer this allowed me to follow my other passion which is nutrition. I started up my own nutrition planning business which allows me to effect the lives of so many people around the world (as I don't have to be face to face to develop plans). From this experience I have been able to provide plans for parents who just want energy to play with their kids, people that want to lose body fat (I don't like to say lose weight), people involved in physique competitions, and others with metabolic disorders. My most rewarding experience was with one client in particular who had an A1C level of 6.8 which indicated that she was a diabetic! After 4 months of work with me, she lost only 6lbs of “scale weight” but had and A1C level of 5.7 which is now considered only at a RISK of having diabetes, being 0.1 away from being considered to have normal A1C levels!  She was so thankful and grateful for what we did together, it will leave and everlasting impression on my fitness career.

Any advice for people thinking about a career in fitness?

Be passionate with what you do. Making money is one thing, but don't let that be your motivation. If you're in it only for the money then you're in to wrong profession and it will show sooner or later. You need to care for your clients and not just see them as pay checks. The impact you have on their life reflects your character. Make sure you leave a positive mark on the lives of the people you encounter and they will be forever grateful to have met you.

 

Again, go vote for Vincent for the 2016 Men's Health Ultimate Guy Contest!

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Graduating? You have health insurance options

Congrats, graduates! Whether you're heading into the working world or planning your next move, you have options for affordable health insurance that works for your life and your budget.

'Precision' Cancer Treatment May Extend Lives

Therapy that uses patient DNA to guide drug selection seems superior to standard chemo, study finds

Obesity-related Work Absences Cost U.S. Businesses $8.65B per Year, Study Finds

Not only does obesity come with health costs at a personal level, it also impacts the economy. According to the results of a new study, the business cost of obesity-related absences amounts to about $8.65 billion. Small wonder companies are looking into ways of encouraging their employees to become and/or stay more fit.

That study, which appears in the November issue of the Journal of Occupational and Environmental Medicine, calculates the financial loss each year by businesses in the United States due to absenteeism related to obesity.

The study used the standard definitions of obesity as determined by body mass index (BMI), a measure of body fat based on weight and height in which “normal” is considered to be 18.5-24.9 BMI, “overweight” is 25.0-29.9 BMI and “obese” is 30.0 BMI or higher.

The research showed that obese employees miss from 1.1 to 1.7 days more per year compared to normal-weight workers. Little difference in days missed were noticed by overweight (though not obese) workers compared to normal-weight employees.

The results suggest that there are ramifications to differences in BMI when it comes to productivity. Adding to this picture is that the results of previous studies that have shown that obesity typically increases the risk of injury and tends to complicate the recovery process. In addition, the duration of workers' compensation benefits paid out to obese workers is more than five times as long as it is for claims filed by their healthier-weight counterparts.

The study also shows how those obesity-related costs vary by state. The new study says obesity accounts for an average of 9.3% of all absenteeism costs for the entire country, while individual states vary from 6.5% to 12.6%. States on the low end include Washington D.C. (6.5%) and Colorado (7.0%), while states on the high end include Mississippi (11.2%), Louisiana (11.7%) and Arkansas (12.6%).

The average cost per employee in the U.S. per year is $260. States range from $209 to $321, from lows in South Dakota ($209), Montana ($213) and Hawaii ($221), to highs in New Jersey ($321), Connecticut ($317) and Maryland ($304).

One factor to consider when weighing the results is that absenteeism costs per obese employee are driven largely by differences in average wages. That means higher costs sometimes coincide with lower obesity rates because a number of states with lower obesity rates also have higher average wages (such as the District of Columbia, Connecticut and New Jersey).

Taken individually, these per-employee costs may not seem large. But stepping back and considering that a significant percentage of the nation's workforce is obese puts the situation in perspective.

And to put that issue into an even broader perspective, the authors of the study note that their research did not look at presenteeism – or the phenomenon of being present, but not productive, while on the job. Previous research has shown that the costs of obesity-related presenteeism surpassed those of obesity-related absenteeism.

Reference:

1. Andreyeva, Tatiana, Joerg Luedicke, and Y. Claire Wang. “State-Level Estimates of Obesity-Attributable Costs of Absenteeism.” Journal of Occupational and Environmental Medicine 56.11 (2014): 1120-1127.

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Understanding and Preventing Ankle Sprains Through Corrective Exercise

Ankle sprains are one of the most common injuries among physically active people accounting for an estimated 23,000 sprains - daily –that are attributed to athletic activity. (1) Basketball players suffer the highest incidence rate among sports (41.1%) followed by football (9.3%), soccer (7.9%), running (7.2%) and volleyball (4.0%). Unlike the knee and ACL injuries there is no predilection to females over males with ankle sprains occurring 50.3% and 49.7% respectively. (2) Nearly 30% of first time ankle sprains will cause chronic ankle instability (CAI) which has also been reported as a contributing factor to the early onset of osteoarthritis. (3) The effects of CAI are also seen beyond the local area of injury as altered pelvic stability. Although ankle sprains are typically treated in the physical therapy setting there are many things a personal trainer can do to help restore full function and also prevent future injuries.

A history of a previous ankle sprain is the most common predictor of this type of injury, with an incidence rate of 73%. This injury most often occurs when landing either on the ground or on another player's foot. (4) Other causes include a sharp turn or twist, collision, fall or sudden stop. This results in functional deficits including range of motion, limited ankle dorsiflexion, impaired proprioception and balance control, and increased pelvic neuromuscular reaction time. (5,6)

In order to understand what exercises would be best, a brief review of the anatomy is necessary to understand the structures involved with this type of injury. Since 70% to 85% of ankle sprains occur to the lateral side of the ankle this article will focus on exercises based around this location. (7) The most commonly injured ligaments consist of the anterior talofibular, calcaneofibular and posterior talofibular ligaments which connect the talus and calcaneus with the fibula. (17) The tendon of the peroneal muscle, which is responsible for foot eversion, is also commonly strained with inversion injuries as it runs superficial to the posterior talofibular and calcaneofibular ligaments.

Before starting an exercise program it is important to determine what type of functional ankle instability issue your client may have. This can include ligamentous laxity, decreased dorsiflexion, or proprioceptive, balance or strength deficits.

In order to determine if there is ligament laxity, passive range of motion is a simple way to assess this. To perform, begin with the client in a non-weight bearing position in order to eliminate any muscular influence, then move the ankle through all ranges of motion including plantar flexion, dorsiflexion, inversion, eversion, internal rotation and external rotation. Perform bilaterally noting any differences from one side to the other.

Dorsiflexion Assessment

Next assess dorsiflexion as this has been reported as a potential risk of re-injury. It affects how your client walks, jogs or performs other functional and daily activities. (8) The normal range for dorsiflexion is 20 to 24 degrees. A simple way to assess if your client is within this range is to have them get into a half kneeling position with a dowel perpendicular to the floor, four inches in front of their great toe. Have them glide forward while keeping their heel firmly on the floor and measure how close their knee comes to the dowel. Repeat on the opposite side to compare the results.

Once a baseline has been established this assessment can also be used as a method to help improve posterior talar glide and dorsiflexion. Vencenzo and colleagues demonstrated an increase in dorsiflexion range of motion after a series of mobilization exercises, one of which is similar to the above. (18) Perform 3 sets of 12 repetitions 2-3 times per day.

It is well established in the literature that proprioception is affected after ankle sprains, impairing joint position sense, predisposing one to re-injury. (10) This can be caused by either an unanticipated foot position when stepping on an uneven surface or as a result of improper foot positioning in space prior to ground contact. An easy way to assess this is to perform a single leg balance test with eyes open and then again with eyes closed, comparing bilaterally. The chart below provides the normative values for each age group.

Single Leg Balance Assessment – Bend one leg at the knee, lifting the foot off of the ground. If necessary, grasp chair for additional stability. Attempt to balance for 30 seconds. Note the time and any differences between sides.

Age	Eyes Open	Eyes Closed
20-59	25-30 sec.	21-28 sec.
60-69	22 sec.	10 sec.
70-79	14 sec.	4 sec.

Single Leg Balance Test Normative Values (11-15)

As with the previous assessment, this can also be used as an exercise to improve your client's balance. After they are able to balance at the time values indicated above, they can be progressed to a balance board, which has been shown to be effective in ankle rehabilitation. Verhagen and colleagues demonstrated that balance board training was effective in preventing a recurrence of ankle sprains with Dutch volleyball teams who performed a series of exercises over the course of the season. Balance board exercises can also be progressed by adding a medicine ball toss.

However, specificity should also be considered before the athlete returns to their sport as some authors suggest balance assessment and activities that are task specific to their activity should be performed. (16) An example of this would be to have a gymnast assess on the balance beam or other activities specific to their sport.

Balance Board Training – Begin standing with two feet on a balance board. Activate core as you raise your opposite foot so you are balancing on one foot not letting the edges of the board touch the ground. Hold for up to 30 seconds and repeat 3 times.

Although the literature is unclear to what degree strength is affected by chronic ankle instability it would be prudent to include a simple peroneal strengthening exercise given these tendons are commonly strained with inversion injuries. (21)

Ankle Eversion with Resistance Band – Begin seated in a chair with a resistance band around forefoot (opposite end of resistance band anchored to a firm, non-moving, structure). Knees should also be at 90 degrees. While maintaining the alignment of the kneecap and second toe, lift forefoot off the floor and move outward in a scooping type motion against resistance band. Slowly return to start position and repeat without resting foot on floor. Perform 3 sets of 12 repetitions.

Pelvic stability is also influenced by chronic ankle sprains as Friel and colleagues demonstrated in their study. Evaluating individuals with a history of at least two (2) ankle sprains, but not experiencing symptoms at the time, they found the strength of the hip adductors were significantly weaker on the side on the ankle sprain.

Another study, by Beckman and Buchanan, showed increased neuromuscular reaction time of the hip abductors. Their research demonstrated latency differences in the gluteus medius on the side of ankle hypermobility in subjects. (20) These concomitant factors in turn change the position of the pelvis during gait and subsequently require the body to develop compensation strategies. This leads to alteration in the lower body kinetic chain that at some point will break down.

To help prevent or avoid this break down hip adductor and abductor exercises are recommended. The side lying hip adduction is a good starting point to isolate the adductor muscle group.

Side Lying Hip Adduction – Begin lying on side with hand supporting head. Bottom leg is straight, top leg knee is bent and placed behind straight leg with foot flat on the floor. Activate core muscles. Lift straight leg upward six to eight inches and slowly return to start position. You should feel the muscles of the inner thigh working. Perform 3 sets of 12 repetitions.

Activating the gluteus medius can be performed in a similar side lying position or in an upright functional position using a resistance band.

Lateral Band Walk – Begin standing with feet shoulder width apart and resistance band around ankles. Knees should be slightly flexed in an athletic stance. Activate core muscles. Take a side step with one leg. Trailing leg should follow to attain shoulder width stance again. Maintain resistance band tension throughout the exercise. Repeat in one direction for 5-10 steps. Return in the opposite direction and repeat 3 times.

Considerations for exercise programming

It is of utmost importance that clients with a history of an ankle sprain be cleared by their physician before starting an exercise program. If the client has completed physical therapy, you can use the exercises that they have learned during their sessions as a good starting point and base for progression or refer to the NASM Essentials of Corrective Exercise book for recommendations.

Here are some general guidelines for working with clients with previous or existing musculoskeletal conditions (21):

• Never exercise through pain.


• Groove appropriate and perfect motion and motor patterns before adding load or other challenges.


• Start by taking gravity out of the equation; start supine or prone, quadruped, kneeling then standing.


• Increase intensity or time, but not both.


• Intensity can be increased by changing either resistance or changing stability.

If the client is ready to be progressed, the following guidelines will help you do this safely and effectively (22):

• If the client is still making progress then continue with the current workload.


• If the client is at plateau then progress at a 2-10% increase.


• If the client experiences a flare-up then decrease volume.


• When working with novice and intermediate clients the recommended volume is 8-12 repetitions for 1-3 sets using 70-85% of 1RM.

As with all exercise programs, long-term adherence and exercise execution on a regular basis are important to achieve satisfying results. After your clients have mastered the movements and are able to maintain good form, you can provide them with short at-home protocols that they can do without equipment to establish regular activity patterns and thus increase their results.

Download the ankle sprain exercise program handout here.

 

References

1. Fong D., et al. 2007. A systematic review on ankle injury and ankle sprain in sports. Sports Med 37(1):73–94.


2. Waterman, B., et al. 2010. The Epidemiology of Ankle Sprains in the United States. Bone Joint Surg Am. 92:2279-84


3. Drawer, S., Fuller, C. 2001. Propensity for osteoarthritis and lower limb joint pain in retired professional soccer players. Br J Sports Med 
35:402-408.


4. McKay, G., et al. 2001. Ankle injuries in basketball: injury rate and risk factors. Br J Sports Med 35:103-108.


5. Drewes, L., et al. 2008. Dorsiflexion deficit during jogging with Chronic ankle instability. J Sci Med Sport.


6. Santos, M., Liu, Wen. 2008. Possible Factors Related to Functional Ankle Instability. JOSPT. 38(3):150-157/


7. Friel, K., et al. 2006. Ipsilateral Hip Abductor Weakness After Inversion Ankle Sprain. Journal of Athletic Training. 41(1):74–78.


8. Smith, D., et al. 2015 Intra-rater and Inter-rater Reliability and Responsiveness of the Posterior Talar Glide Test. Athletic Training & Sports Health Care 7, 23-28.


9. Ekstrand, J., et al. Lower extremity goniometric measurements: A study to determine their reliability. Arch Phys Med Rehab 1982; 63:171-175.


10. Garn, S., Newton, R. 1988. Kinesthetic awareness in subjects with multiple ankle sprains. Phys Ther. 68(11):1667-71.


11. Byl N. 1992. Spatial orientation to gravity and implication for balance training. Orthopaedic physical therapy clinics of North America. 1(2):207-236


12. Bohannon RW, Larkin PA, Cook AC, et al. 1984. Decrease in timed balance test scores with aging. Phys Ther 64:1067- 1075.


13. Byl N, Sinnot P. 1991. Variations in balance and body sway in middle-aged adults: subjects with healthy backs compared with subjects with low-back dysfunction. Spine 16:325-30.


14. Suni J., Oja P., et al. 1996. Health-related fitness test battery for adults: aspects of reliability. Arch Phys Med Rehabil 77:399-405.


15. Agrawal, Y., et al. 2011. The modified Romberg balance test: normative data in US adults. Otol Neurotol. 32(8): 1309–1311.


16. Forkin, D., et al. 1996. Evaluation of Kinesthetic Deficits Indicative of Balance Control in Gymnasts with Unilateral Chronic Ankle Sprains. JOSPT 23(4):245-250.


17. Clark, M., Lucett, S., Sutton, B. (2014) NASM Essentials of Corrective Exercise Training. Burlington, MA, USA: Jones & Bartlett Learning.


18. Vincenzino, B., et al. 2006. Initial Changes in Posterior Talar Glide and Dorsiflexion of the Ankle After Mobilization With Movement in Individuals With Recurrent Ankle Sprain. Orthop Sports Phys Ther. 36(7):464-471.


19. Friel, K., et al. 2006. Ipsilateral Hip Abductor Weakness After Inversion Ankle Sprain. Journal of Athletic Training. 41(1):74–78.


20. Beckman, S., Buchanan, T. 1995. Ankle inversion injury and hypermobility: Effect on hip and ankle muscle electromyography onset latency. Arch Phys Med Rehab. 76(12):1138-1143.


21. Ebig, M., et al. 1997. The Effect of Sudden Inversion Stress on EMG Activity of the Peroneal and Tibialis Anterior Muscles in the Chronically Undstable Ankle. JOSPT. 26(2):73-77.


22. Adapted from Blog by Ed LeCara, PhD, DC, MBA, ATC, CSCS.


23. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar; 41(3):687-708.

The post Understanding and Preventing Ankle Sprains Through Corrective Exercise appeared first on NASM Blog.

Special Delivery: Choose Your Cues Carefully

Studies into coaching effectiveness, and likewise personal training success, continually indicate that everything we say and do has a direct impact on an athlete's performance. Moreover, how we deliver feedback can be equally as impactful as the words themselves. Our manner of speaking, word choices, temperament, voice inflection, and even eye contact can transform a simple suggestion into a leap forward or a major performance regression.

Clients seek out trainers for a variety of reasons, but mostly because they realize the value of professional guidance in order to achieve their goals. As such, we possess the ability to be enormously influential. This dynamic has tremendous payoff for both parties involved; but in the case of training a teen or a budding collegiate athlete, we may unwittingly be walking a tightrope.

If you were to ask a random group of adults to recall something of significance that occurred in one of their elementary school classrooms, most will be unable to conjure up a memorable moment. However, if we were to inquire about a sports-related memory, we will more than likely be regaled with stories about a game winning hit or a missed free throw that, years later, can still elicit powerful emotions. Sadly, very often it is a memory not about a specific feat of athleticism, or the lack thereof, but rather the words of a trainer delivered after the game. Positive or negative, such moments can have a powerful effect on the way young athletes come to view themselves as they move toward adulthood.

While parents often have the best interests of their offspring at heart, and hiring a qualified trainer falls well within that category, it is easy for trainers to get caught up in the message of subtle pressure emanating from the parents. While professional sports endeavors are largely about entertainment for fans, personal training and athletic coaching are about the processes of education, human development, and the fostering of self-esteem. Parents often lose sight of the difference! Our words therefore become powerful tools of our trade, and must be given as much thought as the exercises themselves.

Jim Thompson, a teacher who previously directed the Public Management Program at Stanford Business School, developed a strategy to assist coaches and trainers in cultivating the best in every athlete. He coined the term “ELM Tree of Mastery” to help coaches and trainers remember that the most valuable feedback for encouraging athletes to develop their potential is neither praise for good performance nor criticism for bad performance. What works best is helping them understand that they control the three key variables of success: the level of Effort put forth, the ability to Learn from experiences, and the manner in which they respond to Mistakes.

When training a client for whom resistance training is a fairly new endeavor, positive and encouraging feedback is always helpful. My personal goal is for every client to walk away from a training session feeling empowered and excited to return to the gym. Empowerment and self-efficacy for an adult is just as important for success in the gym as self-esteem is for a younger athlete, who may be subject to peer pressure as a member of a competitive sports team. However, such feedback does not tell the entire story.

If a client is performing dumbbell bicep curls, and fails to fully extend his arm at the end of each repetition, a trainer can offset this potentially bad habit in a variety of ways. One of the best tried-and-true methods is sometimes referred to as a “sandwich technique”. First, compliment the client on some aspect of the exercise that is being executed correctly. Secondly, for the sandwich filling, point out how much more could be derived from his work effort by simply completing full range of motion with each eccentric portion of the exercise. End the “sandwich” with the last layer, another positive comment such as, “I'll bet you are really feeling that bicep curl now, right? Great job!” Sure, it might have been easier and faster to just tell the client how to execute the move correctly; however, by starting the conversation on a positive note, the client is much more likely to open his mind, absorb the directions being given, and lastly, really want to do the curl correctly! The end result is the same, but the positive teachable moment will not be forgotten. There is that ELM tree in motion!

Eye contact is another subtle yet powerful tool in a trainer/coach's bag of tricks. Athletes, whether they are teens or adults, will perform optimally during a training session if they believe you are focusing on them and not on your surroundings. The unspoken message is, 'Why should I try harder, to improve myself or to please you, if you are playing on your phone instead of watching my form?” By giving our client the undivided attention he deserves, he is more apt to want to improve and will be more open to receiving your feedback.

Thought and memory are controlled by our central nervous system. Some nerves are specialized for sight, smell, touch, temperature, or pain; but the entire nervous system coordinates bodily responses to the internal and external environments. In the case of any physical endeavor, a combination of reactions occurs. Our muscles do not function unless directed to do so by the brain. Consequently, athletes do not perform physical skills in isolation, without the help of mental skills. Trainers and coaches, therefore, must approach sports instruction and guidance from a “holistic” perspective. By integrating the idea of “thinking with the muscles”, trainers can facilitate higher levels of performance.

No coach would dare to dispute the fact that an athlete's mental state has a great deal to do with his physical performance. Fear, worry, and anxiety can cause a sub-par performance. By taking the time to consider how we might optimally prepare the “whole” person, during practices and right before a competitive event, we can strengthen resolve as we strengthen muscles. For a qualified personal trainer, this comes down to learning how to incorporate his own physical and mental skills and strategies before working with the client or athlete. Determining the proper amount of feedback at the pivotal moment of training, for example, and knowing how much emphasis to place on key cues without overly disrupting the client's train of thought or deep concentration, can be the difference between a positive attitude and willingness to return to the gym, versus feeling completely deflated, overwhelmed, and ultimately defeated.

Eric Bach, personal trainer and creator of Bach Performance, suggests prompting clients to speak up during a workout. According to Bach, “I ask my clients to name muscles, categorize the movement, and repeat back why we are doing an exercise. My goal is to give them the knowledge and ability to take control of their health, wellness and performance - and understand why things are done.” By engaging the client in aspects of his training other than his physical ability, trainers can tap into an entirely different arena, thereby broadening the client's vision of why his relationship with you is important, not only to his athleticism but to you as his mentor. Very often clients don't necessarily care how much you know, but surely want to know how much you care! Give them the full treatment: proper cues, suitable feedback, eye contact, and sincerity in your words and voice. The dynamic of mutual satisfaction will transcend the session and carry both of you through a successful training relationship!

REFERENCES:

1. http://opinionator.blogs.nytimes.com/2011/10/20/the-power-of-positive-coaching/?_r=0

2. http://www.athletics-training.com/articles/sports-psychology.html

3. http://truesport.org/articles/coaches/importance-of-coaching/

4. http://truesport.org/articles/coaches/trevor-tierney-john-wooden-creative-coach/

5. https://www.competitivedge.com/special-what-makes-good-coach

6. http://dailyburn.com/life/fitness/expert-personal-training-tips/

7. https://www.psychologytoday.com/blog/science-and-sensibility/201311/it-s-not-what-you-say-it-s-how-you-say-it

8. http://www.cbsnews.com/news/its-not-what-you-say-but-how-you-say-it/

9. http://www.stack.com/a/best-coaching-cues

10. http://www.trainingforwarriors.net/wp-content/uploads/2010/10/CFJ_Amundson_Goals.pdf

11. https://www.nsca.com/education/articles/nsca-coach/teaching_and_motivating_youth_athletes/

12. http://www.ecosa.ca/uploads/How_To_Get_Athletes_To_Listen.pdf

13. http://www.athleteassessments.com/delivering-athlete-feedback/

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Personal Trainer Email Marketing

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Three Big Mistakes Entrepreneurs Make

Starting a business is a major event and one that must be taken seriously. With all the moving parts, fluctuations in economy, changes in marketing, and the daily operations tasks, it's a lot to get a handle on. Add to that the fact that every business has its own vision, mission, and culture, and it makes sense that there is no one absolute right way to start and run a business or any across-the-board way to guarantee success.

However, there are certain mistakes to avoid. Some seem so innocuous they are hardly classified as major mistakes. Here are three that fit into that category.

Trying to do it all 

Different reasons cause business owners to attempt to wear all the hats. First, there is a certain pride that comes from being a do-it-yourselfer, and it's something that many people tend to admire. And a second reason is that funds can be tight when first starting out. Sometimes it's tight for years. The line of thinking is, I can save this money if I just do the job myself. And can one keep from actually writing a check and handing it over? Absolutely!

But have they saved money? Well now, that all depends.

It depends on if the job can be done correctly now, or if there'll be extraordinary effort figuring it all out first (or, ironically, money spent later having someone come in to fix mistakes), because now lost time comes into play. Time that might be better utilized teaching a group fitness class or training a client.

Everything doesn't have to be outsourced, but the business might run more efficiently if the owner doesn't feel the need to do the taxes, paperwork, hiring, training, teaching, website design, group-fitness-room paining, or name-any-task all by herself.

Starting a Business Without a Plan. Sit quietly for a few seconds and, just that quickly, all sorts of ramifications can be imagined. It would be like waking up suddenly in the middle of a long road trip alone, with a quarter-tank and no map, or, these days, no GPS app. The quarter-tank might suffice for a while. It might not.

There's not enough space to cover this point completely, but at the very least a plan should answer some key questions: Who is the target market? What funds are required for startup and maintenance? What is the marketing plan?

Besides serving as a roadmap to Destination Success, the plan will also help identify milestones…or if there is danger of missing some.

Keeping Everything a Big Secret. Waiting for the right time to reveal? Keeping the idea private? Understandable. Everything in its own time. But sometimes after the big reveal, business owners fall relatively silent again. The silence could come from a lack of confidence, a desire to stay humble, or from not understanding how to market.

Marketing and talking up a new business comes naturally to some. For others…not so much.

Each instance of choosing silence represents a missed opportunity not only for pulling in new business but also for gaining connections. Connections who have helpful advice or new ways of thinking. Connections who might be excited enough to help put the word out or give their own time to help. No matter whether silence stifles business growth or if the outcome is a missed opportunity for building a new relationship, the result is a loss.

So, let's start a conversation. Pop into the comments and tell the community what you know now that you wish you'd known before you started your business.

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Protein for Vegetarian and Vegan Athletes

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

No one right way to eat.

The next diet fad may seem enticing but over all nutrition is individualized and there is no one right way to eat for everyone. Always take into account your personal food preferences, health needs, activity level, cooking skills, schedule, and allow the experience of eating to be enjoyable as well. If you have been considering eating a plant-based diet, just as your physical training needs a plan to best meet your goals, so does your eating plan. Meal planning can be a challenging task because eating is an ongoing and constant need. We cannot just go to the grocery store once, cook one meal, and eat one time. Whether omnivore, carnivore, or herbivore, nutrition is about meeting your individual needs. Planning is required for any individual's dietary intake and going the vegan or vegetarian route does require some extra consideration for meeting protein needs.

What is protein and why is it needed?

Protein is one of the most abundant substances in our cells after water, and has almost endless functions in the body. They account for the tough fibrous nature of hair, nails, and ligaments, and for the structure of our muscles (including our heart). Protein functions to build and maintain body tissues and structures and is involved in the synthesis of enzymes and hormones.

The greatest amounts of protein are needed when the body is building new tissue (increasing muscle mass) and when loss of protein occurs from injuries, infections or other causes. In addition, proteins are needed for forming antibodies that will protect the body from harmful infections.

Amino acids are the building blocks of protein. The body uses 20 amino acids to build the proteins it needs. There are 9 essential amino acids (our body can not make them so must consume them from food) and 11 nonessential (our body is able to make them). (Note: Sources can differ on how many of the amino acids are considered essential, ranging from 8-10, based on factors such as age or health status.) The endless combinations of amino acids make up thousands of different proteins in the cells of our body.

How much protein is really needed?

Well, that depends. There is no research that a vegetarian or vegan athlete has higher protein needs than someone consuming a mixed diet. However, consuming the variety of foods, complementary proteins, and essential amino acids must be taken into account for an overall balanced intake. According to the Recommended Daily Allowance (RDA), the average person needs 0.8 grams/kilogram a day of protein.

An active individual has increased protein needs. Exercising or training five or more days per week requires 1.2-1.7 g/kg per day. With higher intensity exercise there is increased protein utilization for protein development and tissue repair. This roughly equates to 82-116 grams of protein per day for a 150-pound person.

There has to be adequate carbohydrate and overall calorie intake for the muscles to utilize protein as well. Not consuming enough carbohydrate and fat will also force the body to break down protein for energy. However, protein is not our bodies preferred energy source and should be reserved for its main functions of building and repairing tissues.

If too much protein is consumed, as with any other nutrient, the excess is stored as fat. It is not about one nutrient but the whole picture of our intake. Consuming extra protein does not allow the body to store more protein. All extra amounts of food (more than needed) are stored as fat regardless of the nutrient it is consumed from.

Can I get enough protein from plants?

An emphatic YES! Protein deficiency is rare in the average American population. Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products.

The bioavailability of protein (lower in essential amino acids) may be lower in some plant foods such as cereals versus beans and soy foods. Encouraging a variety of sources for protein intake, as with any diet, is key to adequately meet dietary needs.

We previously believed that in order to get adequate amounts of protein from a plant-based diet that complementary proteins (pairing of foods that made up all the essential amino acids such as rice and beans) needed to be consumed. However, as research has advanced that is not the current case. Consuming a varied diet throughout the day and evenly spreading protein between meals and snacks will allow for adequate protein intake.

Plant-based Protein Foods

• Legumes (beans, peas), ½ cup           7 grams


• Tofu, 1 cup                                            20 grams


• Edamame, ½ cup                                 8 grams


• Tempeh, ½ cup                                     15 grams


• Rice, ½ cup                                            2-3 grams


• Quinoa, ½ cup                                      4 grams


• Most nut butters, 2 TBSP                    8 grams


• Hemp seeds, 2 TBSP                            7 grams


• Most nuts, 2 TBSP                                7 grams


• Steel cut oats, ½ cup                            4 grams

 

Planning 

As a registered dietitian, I encourage people to eat food. Explore your tastes, how a food smells, the level of energy you feel after consuming it, and do so without guilt. Get away from focusing on the numbers and enjoy your food. As with any eating style, some planning is needed. This is especially true for those pursuing plant-based diets.

Keep it simple. If you already consume a plant-based diet then build your variety and explore new recipes. If you are thinking of incorporating more plants into your diet then you do not have to go all in at once. Small steps make the biggest impacts. Beans and legumes are a great place to start. Swap one meal a week and go with what you already know, like, and are comfortable with cooking. Try swapping your taco meat out for beans and lentils. Keep all of your yummy sides of avocado, salsa, peppers, tortillas, and leafy greens for a tasty, satisfying, and nutritionally balanced meal.

Vegetarian and vegan athletes, like any athlete or individual, would benefit from working with a registered dietitian to be educated on consuming a variety of foods to meet their needs (lifestyle, preference, health, activity, and cooking skills). To find one in your area visit EatRight.org.

 

Sources

Clark MA, Sutton BG, Lucett SC. NASM Essentials of Personal Fitness Training, 4th ed. rev. Burlington, MA: Jones and Bartlett Learning; 2014.

Duyff RL. American Dietetic Association Complete Food and Nutrition Guide 4^th ed. John Wiley and Sons, 2012.

Rosenbloom CA & Coleman EJ (Eds.) Sports Nutrition A Practice Manual for Professionals. 5th edition. Academy of Nutrition and Dietetics, Chicago, IL; 2012.

USDA National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov

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Training Older Adults: Do You Have What It Takes?

Nice Niche

Adults over age 55 are the fastest growing population demographic worldwide. A recent global survey by the American College of Sports Medicine lists fitness programs for older adults as one of the top 10 fitness trends for 2016. As the baby boomer generation moves toward retirement, they have the time and the money for personal care, including fitness programs. For personal trainers and other fitness professionals, older adults offer a lucrative and rewarding niche, providing you have what it takes to succeed.

Diverse Population

Older adults are more diverse than younger populations in terms of health and fitness status. Many remain physically active into their 70s, 80s and beyond, while others lead more sedentary lifestyles. Understanding the unique individual needs of older adults is key to successfully training them. This is where the “personal” in personal training really kicks in. Health screening, risk analysis and fitness assessments are critical prior to training, and a physician's clearance may be required. However, it is never too late for older adults to begin a safe and appropriate fitness program.

Know Your Stuff

Before taking on older adult clients, be sure you know what you're getting into. Older adults often have medical conditions that are treated with pharmaceuticals, and their side effects may affect performance. Musculoskeletal conditions including arthritis, osteoporosis, and chronic postural problems are common. In addition to cardiovascular exercise, balance, strength and flexibility training are essential for optimal quality of life. However, the rate of progression and amount of training overload should be modified to provide results and prevent injury. Careful research about physical limitations, medical conditions and prescription drugs should be done prior to your first training session.

Patience Please

Don't expect to pack as much into your training sessions with older adults as you do with your younger clients. They may move more slowly, and novice exercisers may require extra coaching. Older adults often enjoy the social aspect of training, and they tend to not be in a hurry. Expect to spend as much time talking as you do working, and chalk it up to a mental health benefit that reduces depression and gives your older client something to look forward to. At the end of the day, older adults want the health benefits of exercise that lead to improved quality of life, both physically and mentally.

Resources

Educating yourself about older adult health is key to successfully working with this diverse population. W.I.T.S. has got you covered with certification and continuing education courses including Certified Older Adult Fitness Specialist, Able Bodies Balance Training, Certified Personal Trainer, Older Adult Fitness Foundations, and Exercise Program Design for Special Populations.

References and Credits

Thompson, WR (2015). Worldwide survey of fitness trends for 2016. ACSM's Health and Fitness Journal, 19(6), 12-18.

Images courtesy of freedigitalphotos.net.