Endurance – not just a benefit of good cardio

Endurance is a theme for life…a theme for us all. For personal trainers, you know what endurance means when it comes to cardiovascular fitness. When an individual is well conditioned to maximally use his or her fuel delivery and oxygen providing systems, in other words, having the ‘capacity to last or to withstand’, then you would say that person has endurance. But ‘endurance’ isn’t just for fitness. It’s a theme for life – for trainers, for mothers and fathers, for civil servants, for those less fortunate, for us all.

Endurance is the power to endure an unpleasant or difficult situation without giving way. Yes, the difficult situation could be your workout. It could also be your struggling business or your family or friends drama or your will to live after a horrible tragedy. Struggles are an every day common occurrence, but with extreme variances. To endure is to win. 

Running the race of life takes endurance. When you want to quit, when it would be easier to quit, when you feel like there’s no more to give – endurance keeps you running. There’s beauty in it. A rush, a ‘runner’s high’, if you will. To endure is to win.

There is joy on the other side of the finish line. To bring this conversation close to home, the NFPT family has endured much in its 25+ years, and there were times it would have been easier to relinquish control, sell it off and move away – but where would we be now? We had to endure. For our family, for our trainers for those we love and because of the love that we share for an organization built on the blood, sweat and tears of my Father, Ron Clark, NFPT wasn’t then, and isn’t now, going anywhere. NFPT has endured through the strength and the lives of the people it supports, and who support it. We endured, together. And, together, we found a lasting joy and peace because we worked on our endurance. Enduring this life is a team sport. We are incredibly thankful to those who have been on our team for so long. To our trainers, experts, friends and colleagues, thank you for being a part of what we do.

To those struggling to endure, where the race of life is harder than it has ever been, or the small struggles of daily life seem too much to deal with. I leave you with how our family finds daily inspiration, peace and joy. From the best book ever written, whether of the faith or not, the Bible…’we rejoice in our sufferings, because we know that suffering produces perseverance‘. Romans 5:3

As a trainer and fitness enthusiast, you workout in an effort to refine your body so that it will efficiently function at its best. You do this every day (or at least several times a week) in an effort to create more and more endurance, strength and power. It’s not easy to do this, it’s work – a ‘work’out. No less is life. You are refined by it every day, you are made to endure, to grow stronger and to have the power over fear and struggle. Whether in your personal or your business life, you can endure. To endure is to win.

Now go win!

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Tips for New Indoor Cycling Instructors

Congrats! You’ve got your certification, a time slot at the gym, and a start date! When I got those things, I got turned loose with the combination to the lock on the music console, a smile, and a “Good Luck.” And I needed it. But we don’t all have to find things out the hard way. Here is some the most helpful advice I can share with you about your new adventure.

1. The first class can be scary, but you will have to relax! It’s endearing to come across someone who seems shy and uncertain, however it is not endearing when that person is instructing a fitness class. Participants want to know they are in good, capable hands. Remember, if you’ve gone through your training, you have the necessary education. Speak with confidence.

2. Show up prepared! No fumbling around with your iPod and/or disjointed ride profiles. Have your music pre-selected and in order. I wrote out my playlist in a small notebook and the corresponding ride profile for each track so I’d always know what was coming up. That bit of back up comes in handy especially in the early days of instructing.

3. Practice! You will be constantly speaking to your class which can be hard to do if you have no idea what to say. Before my first class, I went to my gym mid-day, put on my music and headset, got on the instructor’s bike, and spoke aloud to an empty room. I looked half mad, gesturing, smiling, and encouraging a roomful of shiny, unmanned bikes, but before I was done 3 or 4 people actually drifted in and started riding with me. The confidence I got from that was worth the effort.

4. Realize that it will take time to find your style and build a following. A lot of gyms have their star instructors, and it is very tempting to mimic their style. Try hard not to do that. You already bring something unique to the mix: yourself. It may take a few classes to get into your groove, but your dedicated followers will come. Give yourself time to build up that loyalty and understand that it’s part of the process we all go through as new instructors. Have fun with it!

*Smile emoji* and good luck!

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Omega-3 Fatty Acids and Athletic Performance

We often think of omega-3 fatty acids in terms of treating chronic disease. However, there are a great number of reasons why the increased intake of omega-3 fatty acids can also increase athletic performance (1). That’s why the athletes I have personally worked with have won 25 Gold Medals in the past five Olympics, starting... Read more »

Sandra Van-eijk, Katie Louise Maclaren and 3 other people like your photo.

Sandra Van-eijk, Katie Louise Maclaren and 3 other people like your photo.

Diabetes During Pregnancy: What You Should Know

Gestation Situation

During pregnancy, many changes take place in your body over which you have no control. Weight gain, fluid retention and fatigue are common changes that go away once the baby is born. While some of these physiological fluctuations are harmless, some, like gestational diabetes, can have negative repercussion for both you and your baby. The American Diabetes Association estimates that as many as 9.2 percent of expectant mothers will develop gestational diabetes. Learning about the causes and treatment of gestational diabetes can help you plan and prepare for a healthier pregnancy and a healthier baby.

Signs, Symptoms and Side Effects

Gestational diabetes is marked by a rise in circulating blood sugar, brought on by hormonal fluctuations that affect insulin production. Other symptoms include fatigue, nausea, blurred vision, unusual thirst, frequent urination and a high incidence of skin, vaginal and bladder infections. Women over age 35, women who are overweight or obese, and women with a family history of diabetes may be at a higher risk. If left untreated, gestational diabetes can result in large birth weight, premature delivery, increased chance of Caesarian Section surgery, and increased risk of fetal death.

Lifestyle Factors

Although gestational diabetes does not manifest itself until between the 24h and 27th week of pregnancy, lifestyle behaviors prior to and in the early stages of pregnancy may play a role. Regular exercise, healthy nutritional practices, adequate sleep and stress management may reduce your risk of developing gestational diabetes. Soft drinks and juice, candy, cookies and other sugary foods should be avoided during pregnancy. Staying hydrated with plain fresh water will help your body’s systems function at optimal levels.

Game-Changing Behaviors

Strategies for treating gestational diabetes include modifications in physical activity and improved nutrition. The American College of Sports Medicine and the American College of Obstetricians and Gynecologists recommend at least 30 minutes per day of aerobic exercise that involves repetitive movement of large muscle groups. Activities like walking, swimming, elliptical training and other sustained rhythmic movement are appropriate. Outdoor cycling may prove hazardous in the later stages of pregnancy due to weight redistribution and a shift in your center of gravity that can throw you off balance. A whole foods diet that includes plenty of fresh produce is recommended. Steer clear of processed carbohydrates like flour, corn, wheat and rice, and avoid processed snack foods and junk foods.

Resources

As a fitness professional, the more you understand about your clients’ health, the better qualified you will be to provide appropriate interventions. To learn more about the roles exercise and nutrition play in preventing and reversing disease, consider enrolling in a W.I.T.S. online course. Many of our courses count toward the continuing education requirements for your certifications. Nutritional Concepts, Exercise Program Design for Special Populations, and Certified Personal Trainer are all courses that will enhance your understanding of Diabetes and other metabolic disorders.

References

American Diabetes Association: What is Gestational Diabetes?

http://www.diabetes.org/diabetes-basics/gestational/what-is-gestational-diabetes.html

American Pregnancy Association: Gestational Diabetes.

http://americanpregnancy.org/pregnancy-complications/gestational-diabetes/

British Journal of Sports Medicine: Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period.

http://bjsm.bmj.com/content/37/1/6.long

No Pain No Gain: Good or Bad?

A concerned trainer expressed this to NFPT:

“I see a need for us (NFPT) to stress the importance of recognizing the Contraindications to Exercise.  For example, I hear clients complain about joint pain and the trainer ignore it and tell the client to “keep working through it”.  Also, I’m concerned about the lack of emphasis on proper exercise form from many trainers.”  

This gets under my skin too!  I have to wonder why some trainers aren’t guiding their clients properly. Do they not know how to cue proper form?  Did they skim over that part of the NFPT Training Manual?  Is there a lack of knowledge in anatomy?  Are they distracted OR just being lazy?

I think some people (trainers and clients) are simply confused about the role of pain and also failing to communicate properly.

No Pain No Gain
Somehow, many people missed the memo about this buzz phrase.  Probably because it has two sides.  Muscle fatigue and joint pain can get mixed up with one another.  When a client says the “P word”, it’s important for the trainer to ask questions about what they really mean. Communication.

Muscle fatigue or “burn” is experienced in the belly of the muscle, from the build up of lactic acid.  It feels like a rush of heat and often lasts for several seconds.

Joint pain is felt in the joint (hinge) that’s moving.  It’s deeper and more like pins, needles or stabbing.  It can be sharp and short, like a quick flash of lightning.

Pushing through muscle fatigue to train for an event or get stronger is necessary for adaptation to occur.  Feeling the burn means the muscle is being challenged.  Any body builder or athlete will tell you that performance requires discomfort in the muscles.

However, pushing through joint pain leads to injuries.  Maybe not right away, but over time.

Knowledge of anatomy is the best way for a personal trainer to individualize cueing for each client and their unique needs.  It’s also how a trainer identifies whether a client is pointing to their muscle belly or a joint when they complain of pain.

The trainer is indeed the leader and the expert, but I think the client also plays a role in this concern.  In healthcare, each individual needs to be accountable for themselves to some extent.

Responsibility of the Trainer
Personal trainers should educate their clients on the difference between muscle fatigue/burn and joint pain.  In addition, the personal trainer should be focused on their client every minute that they’re being paid and gauging the amount of challenge perceived by the client.  This is how people get results.  By getting pushed just the right amount.

Quality is better than quantity when it comes to exercise.

Questions to ask your clients:

“How difficult is this exercise on a scale of 1-10?”
“Where do you feel this exercise?”
“Do you feel this exercise evenly on both sides?”

Responsibility of the Client
There are good and bad professionals in every industry.  To some extent, it’s the responsibility of the consumer to decide what type of quality they’re paying for.  It’s also their job to report pain, discomfort and dissatisfaction to the trainer.

Is your personal trainer asking you questions, demonstrating, cueing and paying attention to you?  Or are they looking in the mirror, checking their smart phone, talking about themselves and yawning while you exercise?

If you’re willing to give them a second chance, try this.

Questions to ask your trainer:

“Where should I be feeling this?”
“What muscles does this exercise work?”
“What’s the purpose of this exercise?”
“How does my form look?”

I agree whole heartedly with the concerned trainer.  For the fitness industry to keep evolving and play a larger role in the healthcare system, personal trainers need to step it up.  The best way to do this is through education.

Check out the blogs below and make sure you’re up to date on what’s being taught.

Importance of Proper Form Cues
Improve Your Form Cues
Common Form Mistakes

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Jason Moffatt shares personal trainer marketing with video

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