The Standing Abs Move You Can Do During Every Workout

This effective, challenging standing abs exercise also puts your glutes to work and tests your balance, too.

Sugar Lumps: Diabetes and Obesity

Hand in Hand

The link between obesity and Type 2 Diabetes is irrefutable, and as Americans continue to gain weight, the incidence of diabetes is rising. Recent statistics suggest that normal weight people have become a minority in the United States, with 30 percent of us being overweight, and another 34 percent being obese. Diabetes has risen along with the increase in body weight, affecting roughly 11 percent of all adults over age 20.

High Risk

According to the Harvard School of Public Health, 85 percent of all diabetics are overweight or obese. Researchers point out that diabetes is a symptom, rather than a disease, noting several factors that play a role. Genetically, humans are efficient at storing energy as fat. This harkens back to times of feast or famine, where our ancestors went for long spells with little or no food. When food was available, they made up for the hungry season, feasting and storing excess food as fat.

The Stress Connection

Stress is another cause of Type 2 Diabetes. Chronic stress puts us in a perpetual “fight or flight” stage that elevates circulating blood sugar. Stress is often accompanied by poor sleep, overeating and drinking excessive alcohol, all of which contribute to diabetes symptoms. Even very thin individuals can exhibit signs of diabetes when living in a constant state of stress.

Taking Action

The great news is that Type 2 diabetes is reversible, and the condition is immediately responsive to lifestyle interventions. Regular moderate to vigorous exercise performed for at least 30 minutes daily is a good place to start. Find something you enjoy, like walking on the beach or in a park. Replace soft drinks and juices with plain filtered water, or add a slice of lemon, lime or cucumber for flavor. Avoid refined carbohydrates like flour, rice and other refined grains. Stick to fresh produce and organic sources of protein for your daily meals.

Resources

Our goal at W.I.T.S. is to provide our fitness professionals with all the resources necessary to meet your clients' needs. For professional growth, be sure to keep current with Continuing Education. We offer courses ranging from Fitness to Sales and Marketing to Business Management. Consider making yourself more marketable by earning an additional Certification such as Personal Trainer Certification, Older Adult Fitness Specialist, Group Exercise Instructor Certification, Youth Fitness Certification, Lifestyle Fitness Coaching or Fitness Management. To help your diabetic clients, zero in on our numerous Nutrition courses, and courses focused on Special Populations. And remember to get your Digital Badge, so all your friends and contacts on Social Media will know that you are a dedicated fitness professional.

References

American Diabetes Association: How Stress Affects Diabetes

http://www.diabetes.org/living-with-diabetes/complications/mental-health/stress.html

Harvard Gazette: Obesity? Diabetes? We've been set up.

Obesity? Diabetes? We've been set up

3 Push-Up Modifications To Try If You Can't Do A Full One

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Squat Jacks Work Your Butt And Legs And Burn Major Calories, too

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EPTI Mannequin Challenge

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31 Good Vibe Gift Ideas

Good vibes only.

23 Fitness Gifts Under $50 For The Friend Who Never Misses A Workout

Looking for a holiday gift idea for your friend who loves to work out? These 23 fitness gift ideas will do the trick, and they're under $50.

How To Do Mountain Climbers

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5 Move Workout Routine That Will Change Your Body

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EPTI Mannequin Challenge

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Simone Manuel On Her History-Making Olympic Gold

Olympic swimmer Simone Manuel talks about being a black woman in the sport and the first African American woman to get an individual gold in swimming.

Facebook Fitness Marketing To Grow Your Fitness Business – Bedros Keuilian

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4 Fat-Burning Treadmill Workouts To Try When It's Just Too Cold Outside

These hill and interval treadmill workouts will definitely warm you up when the temps drop-get ready to sweat.

Matthew Sage Master PT Diploma Testimonial September 2016

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Sugar Blues: The Link Between Diabetes and Depression

The Sad Truth

Type 2 Diabetes Mellitus is a lifestyle related disorder involving many factors. Low physical activity, poor dietary choices, stress and poor sleep habits can all contribute. Depression is considered a co-morbidity of diabetes, meaning they often occur simultaneously. Without intervention, the combination can become a relentless downward spiral, with depression plunging you further into negative behaviors, and they in turn contributing to more severe diabetes symptoms.

Chicken or Egg?

Researchers still do not fully understand which comes first, depression or diabetes. But they do know that people with diabetes are twice as likely to suffer from depression, and that people with depression are more likely to develop diabetes. What's more, a 2011 study suggests that people with diabetes and depression are 82% more likely to suffer a heart attack. It is thought that changes in brain chemistry associated with high blood sugar may lead to depression.

Signs of Depression

There are many signs and symptoms experienced by people with depression. Insomnia or sleeping too much, no longer finding pleasure in things you once enjoyed, difficulty concentrating, overeating, anxiety, sadness, self-loathing and lethargy are just a few. If you think you may be depressed, counseling and pharmaceutical interventions are common treatments. However, drugs address the symptoms without rooting out the cause.

Fixer-Upper

Because depression and diabetes are both responsive to lifestyle behaviors, you can take steps today to improve both conditions. Exposure to natural sunlight increases the production of serotonin, a mood-boosting hormone that can help you feel calm and focused. Serotonin also improves sleep. According to the American Diabetes Association, sunlight also helps fight diabetes and obesity by boosting Vitamin D stores. Changing your diet to include more fresh whole foods and reducing refined carbohydrates can improve insulin sensitivity and lower blood sugar. Regular daily moderate to vigorous exercise can reduce depression and reverse Type 2 diabetes.

Resources

Our goal at W.I.T.S. is to provide our fitness professionals with all the resources necessary to meet your clients' needs. For professional growth, be sure to keep current with Continuing Education. We offer courses ranging from Fitness to Sales and Marketing to Business Management. Consider making yourself more marketable by earning an additional Certification such as Personal Trainer Certification, Older Adult Fitness Specialist, Group Exercise Instructor Certification, Youth Fitness Certification, Lifestyle Fitness Coaching or Fitness Management. And remember to get your Digital Badge, so all your friends and contacts on Social Media will know that you are a dedicated fitness professional.

References

American Diabetes Association: Soak Up the Sun: Catching Rays May Work Better Than Taking Vitamin D to Prevent Obesity

http://www.diabetes.org/research-and-practice/patient-access-to-research/soak-up-the-sun-catching-rays-may-work-better.html

Healthline: Is There a Link Between Diabetes and Depression? Know the Facts.

http://www.healthline.com/health/type-2-diabetes/depression#Overview1

Sugar Rush: How a High-Carb Diet Leads to Diabetes

The Curse of Carbs

When you think of carbs, you probably think of bread, cookies and cakes. But carbohydrate foods include fruits, vegetables, and whole grains as well. When broken down in your digestive tract, glucose is extracted from carbohydrate foods and enters your bloodstream, to be carried to your cells for energy. The difference between a piece of bread, for example, and a sprig of broccoli, is the degree to which the food has been broken down before entering your digestive system. Processed and refined foods yield up their glucose quickly because they are already partially broken down, while whole foods take longer to digest and glucose is released more gradually.

Insulin Resistance

When a large amount of sugar enters your bloodstream, a message is sent to your pancreas to produce more insulin. Insulin works like a key to open the doors of your cells to allow glucose to enter. When there is no immediate energy demand, the cells can store glucose in the form of glycogen. However, the cells' capacity for glycogen storage is limited. Excessive carbohydrate consumption coupled with a sedentary lifestyle maxes out your cells' storage capacity. Even when adequate insulin is available, the cells cannot store any more sugar, and elevated sugar levels continue to circulate until they can be eliminated via the kidneys. Eventually, cells become insulin resistant, the early stages of Type II diabetes, and the kidneys are taxed by the excess sugar load.

Acute Response

As dismal as the situation may seem, the scenario is easily reversed in its early stages. In fact, during your very first workout, as cells become depleted of stored glycogen, they immediately become more sensitive to insulin, since there is now room to store more glucose. Regular frequent workouts, coupled with reduced carbohydrate consumption, can help normalize cellular insulin sensitivity and reduce circulating blood sugar to normal levels. Regular workouts also promote fat metabolism and reduce inflammation associated with metabolic syndrome.

Change for Life

The best way to reverse and prevent Type 2 Diabetes is to stay active and eat clean. According to the American College of Sports Medicine, or ACSM, you should perform a minimum of 150 minutes a week of moderate-to-vigorous aerobic exercise, coupled with challenging resistance training at least twice per week. In fact, there is some evidence that resistance training may be more beneficial than aerobic exercise, since it relies almost exclusively on glucose for energy production. A whole foods diet centered on fresh vegetables, along with fruits in moderation, will minimize simple carbohydrates and promote normal blood sugar. Use whole grains sparingly, and use moderate amounts of nuts and seeds as alternatives to chips and other snack foods. Foods like sardines, avocados and coconuts give you healthy fats for energy and suppress carbohydrate cravings.

Resources

Our goal at W.I.T.S. is to provide our fitness professionals with all the resources necessary to meet your clients' needs. For professional growth, be sure to keep current with Continuing Education. We offer courses ranging from Health and Fitness to Sales and Marketing to Business Management. Consider making yourself more marketable by earning an additional Certification such as Personal Trainer Certification, Older Adult Fitness Specialist, Group Exercise Instructor Certification, Youth Fitness Certification, Lifestyle Fitness Coaching or Fitness Management. And remember to get your Digital Badge, so all your friends and contacts on Social Media will know that you are a dedicated fitness professional.

References

American College of Sports Medicine: Exercise Can Help Tame Type 2 Diabetes, Say New Guidelines.

http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/exercise-can-help-tame-type-2-diabetes-say-new-guidelines

Obesity and IQ in Children: the Mind-Body Connection

The Developing Brain

A child's brain begins to develop in the womb and it continues to evolve throughout childhood and adolescence, not completing development until around age 25. During those critical years, many things can impact brain development, including nutrition and physical activity. As the body of research on cognitive development grows, it is becoming increasingly clear that obesity in childhood impacts cognitive function and academic performance.

Physical Activity and Cognition

Vigorous physical activity is fundamental to good health, including brain health. In a 2010 study, researchers at the University of Illinois at Urbana-Champaign found that physical fitness promoted a larger hippocampus in nine and 10 year olds. The hippocampus is the part of the brain responsible for spatial reasoning, learning, memory and other cognitive tasks. The study was interesting because it used children's VO2 as a marker for physical fitness, indicating that oxygen delivery is essential to optimal brain function.

Nutrition and Cognition

Some studies focus on the role of nutrition in obesity and cognition. Findings suggest that consumption of a western diet high in sugar and saturated fat can lead to impaired cognitive function in children, and may eventually lead to adult cognitive decline and early onset of Alzheimer's Disease. According to a 2015 study by Beilharz, et al, the hippocampus is particularly sensitive to dietary effects, affecting memory in both children and adults.

Room for Improvement

Like obesity itself, the relationship between fitness, nutrition and cognition is complicated, and solutions are elusive. Some interventions focus on dietary supplementation and reduced sugar and fat consumption. Others suggest behavior interventions such as mindfulness training can be useful in promoting impulse control. Consistent vigorous physical activity can serve to reduce insulin resistance and metabolic syndrome, both associated with cognition, while providing more oxygen to the brain.

Resources

Our children are the future, and W.I.T.S. is dedicated to preserving health and wellness for generations to come. As a Certified W.I.T.S. professional, you have the credentials and the knowledge to make a profound impact on future generations. Get started today with a Certification in Personal Training, Lifestyle Fitness Coaching or Youth Fitness. Follow up with continuing education in topics like Nutritional Concepts, Exercise Program Design for Special Populations, Youth Fitness Foundations and Youth Fitness Practical Review. You are the future of fitness. Be sure to get your Digital Badge to show the world that you are ready to take on the challenge of obesity and its impact on human health.

References

Beilharz, et al, (2015). Diet-induced cognitive deficits: the role of fat and sugar, potential mechanisms and nutritional interventions. Nutrients, 7(8), 6719-6738.

Liang, J, et al (2014). Neurocognitive correlates of obesity and obesity-related behaviors in children and adolescents. International Journal of Obesity, 38(4), 494-506.

Lu, S (2016). Obesity and the growing brain. Monitor of Psychology, 47(6), 40.

Tandon, PS, et al (2016). The relationship between physical activity and diet and young children's cognitive development: A systematic review. Preventive Medicine Reports, 3, 379-390.

University of Illinois at Urbana-Champaign. (2010, September 16). Children's brain development is linked to physical fitness, research finds. ScienceDaily. Retrieved October 30, 2016 from www.sciencedaily.com/releases/2010/09/100915171536.htm

A 30-Minute Treadmill Workout That Burns Fat Fast

Sweat it out-and fast-with your new favorite calorie-torching treadmill workout. It's only 30 minutes long, but it's got everything you need.

Green Thumbs Up!: School and Community Gardens to Reverse the Child Obesity Trend

Back to Nature

The links between physical activity, nutrition and obesity are irrefutable, yet many Americans are misinformed and uneducated about how to make positive lifestyle changes through fitness and nutrition. Recent studies indicate some promising prospects in reversing obesity in children through gardening, cooking and education. Because many families have limited access to fresh fruits and vegetables, children are often unfamiliar with them and shun fresh produce in favor of sugary processed substitutes. A 2013 pilot study published in the “American Journal of Preventive Medicine” found that when involved in the growing, harvesting and consumption of garden fruits and vegetables, overweight children's body mass index improved significantly over time.

Physical Literacy

Educators are taking a fresh look at how we educate children with regard to physical fitness and health. Rather than focusing on competition and performance, pilot programs like UCONN's Growing Great Schools program seek to enhance physical literacy of students. Physical literacy encompasses topics of nutrition, physical activity and weight management, emphasizing food as fuel and sport as play. The program encourages schools to include gardening, cooking and physical activity to teach children about self care.

Nutrition Education

Another promising program for children in K-2 grades is the Growing Healthy Kids through Healthy Communities initiative. The program focuses on educating and raising awareness about the important role nutrition plays in overall health. Teacher education and training are foundational to the program, equipping teachers with the skills and confidence to teach nutrition principles and awareness. Still in its developmental stages, the program's initial evaluations in pilot schools showed significant improvement in students' nutrition knowledge and eating behaviors.

Show Your Support

As a fitness leader in your community, you can have significant influence over your school district's policies and programs. Raising awareness among educators and administrators about child obesity and its devastating health effects is a good place to start. Providing information about programs like Growing Great Schools and Growing Healthy Kids to school board members and teachers will raise awareness and provide a blueprint for local schools. Serving as a volunteer in community and school gardening programs will give you a platform to share your knowledge about fitness and healthy nutrition.

Resources

Our children are the future, and W.I.T.S. is dedicated to preserving health and wellness for generations to come. As a Certified W.I.T.S. professional, you have the credentials and the knowledge to make a profound impact on future generations. Get started today with a Certification in Personal Training, Lifestyle Fitness Coaching or Youth Fitness. Follow up with continuing education in topics like Nutritional Concepts, Exercise Program Design for Special Populations, Youth Fitness Foundations and Youth Fitness Practical Review. You are the future of fitness. Be sure to get your Digital Badge to show the world that you are ready to take on the challenge of obesity and its impact on human health.

References

Castro, DC, Samuels, M and Harman, AE (2013). Growing healthy kids: a community garden-based prevention program. American Journal of Preventive Medicine, 44(3), 193-199.

Growing Great Schools: Physical Literacy. Retrieved from http://www.growinggreatschools.org/physical-literacy.

Vierregger, A, et al (2015). Growing healthy kids: a school enrichment nutrition education program to promote healthy behaviors for children. Journal of Extension, 53(5).

A Chill 10-Minute Bodyweight Workout For When All You Want To Do Is Sleep

This gentle bodyweight workout lets you listen to your body while staying on track with your fitness routine.

Trainer Emily Skye's Before-And-After Pics Make A Surprising Point

She's happier with a higher number on the scale.

Best personal trainer marketing strategy when offering several different services

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22 Gifts For The Runner In Your Life In 2016

Here are the perfect gifts for runners 2016-these fun, functional picks will make every mile even better.

10 Total-Body 10 Minute Workouts For When You Need To Get It Done

For days when an hour-long workout is just not happening, sweat it out with one of these 10 minute workouts.

Gear Up for the New Year: Everything You Need to Get in Shape in 2017

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26 Gift Ideas For The Girl Who Lives in Athleisure

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Kayaking Through Cancer

Five charities are using physical activity to help people through hardship. Here's how you can get involved.

The Best Workout Class For Your Zodiac Sign

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Matthew Sage Master PT Diploma Testimonial September 2016

Former Commando Matthew Sage​ from Swansea, UK

Scott Kempin Master PT Diploma Testimonial September 2016

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2 Workout Tricks That Keep Shay Mitchell In Incredible Shape

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20 Motivational Fitness Gifts Made For Instagram 2016

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21 Healthy Gift Ideas For The Wellness Guru In Your Life

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Email Marketing For Personal Trainers

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Abigail Lanier Is Losing Her Eyesight-And Does Triathlons

"I remember feeling like I had been missing out on something up until then."

Emily Goodenough Master PT Diploma Upgrade Testimonial September 2016

The post Emily Goodenough Master PT Diploma Upgrade Testimonial September 2016 appeared first on Personal Trainers Training.

Model Candice Huffine: Running Is For Women Of Every Size

The plus-size model graced a cover of Women's Running.

These 12 Fitness Trackers Are The Gift That Keeps On Giving

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Seeing My Dad Run The New York City Marathon Transformed The Way I Work Out

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Matt Watkins Master PT Diploma Testimonial September 2016

The post Matt Watkins Master PT Diploma Testimonial September 2016 appeared first on Personal Trainers Training.

13 Fitness Gift Ideas For 2016

These fitness gift ideas are perfect for the most active people on your list in 2016 (and maybe there's a little something for you, too).

Performance vs Fitness Literacy: What Children Really Need to Know

Our Children's Fitness Legacy

Physical activity has long been recognized as fundamental to human health. In an effort to encourage children to be physically active, our public and private education systems have attempted to define the components of physical fitness and to implement means of measuring them. In the 1960s, the President's Council on Physical Fitness set standards for fitness testing, and schools nationwide adopted programs to encourage students to achieve those standards. Yet in spite of well-intended efforts, disease and disorders directly linked to physical inactivity have steadily risen, and are currently at an all time high in both children and adults.

Fatal Flaws

Like many endeavors in youth education, the early initiative to encourage physical activity fell short of its goals. In the 1990s, Margaret Whitehead, a pioneer in physical literacy, was among the first to criticize the conundrum of performance standards set in the 1960s. By making standards comparative, they immediately became competitive, particularly when testing was conducted publicly. Students who already possessed the skills, knowledge and physical prowess to perform well scored highly, while students without the necessary skills and knowledge floundered. Once humiliated in front of their peers, these children often shied away from sports and physical activity, carrying their scars into adulthood. Coincidentally, Standards of Learning mandated by politicians shifted the focus of education, edging out the arts, academics and physical education in favor of test performance training.

Needed Reforms

Over the past two decades, Whitehead and others have argued that what our children truly need is physical literacy. The goal of physical literacy is to provide skills and knowledge that promote lifelong healthy lifestyle behaviors. It embraces confidence, motivation, physical competence, knowledge and understanding. According to PHE Canada, physically literate individuals are able to “make healthy, active choices that are both beneficial to and respectful of their whole self, others, and their environment.” Rather than being focused on athletic competition, physical literacy places emphasis on fitness as a personal responsibility, to oneself and to the world.

Making the Switch

The evolution away from 20th Century standards and practices to meaningful strategies that prepare children for 21st Century adulthood will require active engagement by parents and adults. As fitness professionals, it is in our interest to become part of the conversation. Not only can we be instrumental in evoking change within our schools, but we can inform and educate the public about the skills necessary for successful healthy living. The children of today will become the fitness clients and practitioners of the future. Our expertise as fitness professionals can and should be an invaluable resource for redefining children's physical education.

Resources

Our children are the future, and W.I.T.S. is dedicated to preserving health and wellness for generations to come. As a Certified W.I.T.S. professional, you have the credentials and the knowledge to make a profound impact on future generations. Get started today with a Certification in Personal Training, Lifestyle Fitness Coaching or Youth Fitness. Follow up with continuing education in topics like Nutritional Concepts, Exercise Program Design for Special Populations, Youth Fitness Foundations and Youth Fitness Practical Review. You are the future of fitness. Be sure to get your Digital Badge to show the world that you are ready to take on the challenge of obesity and its impact on human health.

References

Whitehead, M (2007). Physical Literacy: Philosophical Considerations in Relation to Developing a Sense of Self, Universality and Propositional Knowledge. Sports, Ethics and Philosophy, 1(3): 281-298.

PHE Canada: What is Physical Literacy?

http://www.phecanada.ca/programs/physical-literacy/what-physical-literacy

This Beginner Abs Workout Is Perfect If You Hate Crunches

Your entire core will feel the burn with just four moves and 10 minutes in this beginner abs workout.