How To Do Seated Leg Curls

Emphasis

This movement is very effective in isolating the muscles in the back of your upper leg (hamstrings).

Starting Position

Sit on the seat with your back against the back pad. Place your legs up on top of the foot pad (just above the ankle). Adjust the thigh pad down on your thighs to anchor them in a snug position. Hold on to the handles at the side to keep your upper body stable.

Movement

Pull the leg pad down and back as far as you can without arching your back. Take two to three seconds to return the pad back up to the starting position.

Training Tips

• Keep your toes pointed up and ankles flexed throughout the entire movement.
• The back of the seat should be adjusted to a position where your knees are even with the pivot point of the leg pad arm.
• Do not arch your back when pulling the bad back. This will reduce the stress placed on the lower back.
• You can perform single leg curls for rehab purposes only. Be very careful, this can hurt the lower back.

Warning Tips

• Do not arch your back during this movement. This can cause an injury to your lower back.
• Do not point your toes straight out during this movement. This will place more stress on your calf muscles.
• Do not return the leg pad to the starting position any faster than two to three seconds. You must be in control at all times. The faster you perform this movement, the less control you will have which in turn will increase your risk of injury.

Robert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.

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Kentucky Governor Issues Parting Plea to Successor on Health Care System

Gov. Steven L. Beshear of Kentucky defended his expansion of Medicaid under the Affordable Care Act, imploring the governor-elect to keep the program.

Get extra savings on health insurance with a Silver plan

When you apply for health coverage through the Health Insurance Marketplace, you’ll find out if you qualify for savings. You may be eligible for a "premium tax credit" to lower the cost of your monthly premium. You also may be eligible for "cost-sharing reductions" — discounts that lower what you’ll pay out of your own pocket for medical care.

Gym Etiquette 101: Strutting Your Stuff

Strutting, grunting and slamming down weights will get you noticed. Some use these ‘techniques’ on purpose, to get noticed. Fitness is about exercise and conditioning, and hopefully feeling good about yourself. It’s not about showing off. #gymfail

We all have different body types and need to find a comfortable level of satisfaction in our own skin. Of course, we all want to make the most of what we have through our exercise regime. However, unlike Snow White’s “mirror, mirror on the wall,” it’s not about “who is the fairest of them all.” The mirror is there for proper form, not to stare at yourself.

Stretching is important for flexibility and can help reduce the likelihood of injury. Stretching provocatively in front of the mirror while you’re wearing little clothing is not appropriate in public. If you must stretch in your skivvies, do it in the privacy of your own home. Stretching is important though. It might even help your posture, which will come in handy when you’re ready to strut!

There is a difference between confidence and cocky.

And if you strut, you don’t have to grunt.

If you have to grunt to impress people with how hard you are working out, you might want to reconsider the type of exercise and/or the amount of weight you are lifting. Strength training and cardio workouts need to cause a decent sweat and an occasional grunt might be heard. Continuous loud grunting might be a sign that you are exceeding your limitations or just showing off. #gymfail

Just like grunting, slamming the weights down to get noticed irritates the others in the gym. It could also land on someone’s foot. #gymfail

Do your work; reap the rewards; then maybe you are ready to strut a little. But, please chill out on the grunting and slamming.

Read more at www.gymetiquette101.com. Buy a copy of the book online at Amazon, Books-A-Million, Barnes & Noble or Park Road Books.

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Tichaona Hofisi Testimonial Sept 15

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NFPT: Family Business

SMEs and Board Members of the National Fitness Hall of Fame 2015

Subject Matter Experts (SME’s) are the people behind the scenes of many personal training certification companies and industry associations.  They volunteer their time and knowledge to provide science, experience and credibility to exam development and the final exam of the certification company. 

Why do they do it?  For the connection with other like-minded people, to have a voice in the industry and because they like leading the way. 

It’s an honor to be an SME.  I’ve been fortunate to represent several companies over the years.  I’m fairly new to the NFPT family, but have quickly learned how unique they are.  They’re family owned and operated, which was appealing to me when I was invited to come on board.  It’s a volunteer position, so it’s important to be part of a mission you believe in.

I asked some of the other SME’s about their reason for being associated with NFPT when there are many other options out there and I found out I was in good company.

Here’s what the NFPT SME’s had to say:

Jeremy Wright (left) & Matt Hirschberg (right) of Body Renew Fitness

Matt Hirschberg, partner and COO of Body Renew Fitness says that “NFPT provides a good foundation of knowledge in an easy to understand format without overwhelming them.  The NFPT CPT program is my recommended certification for entry level trainers to pursue.  What makes NFPT different is how effective it is in giving trainers a good foundation of knowledge in an easy to understand format without overwhelming them. Beyond certification, the NFPT gives trainers an amazing yet cost effective platform to grow and expand their expertise.”

Charles DeFrancesco instructing proper decline bench press

Keeping it simple seems to be a theme for NFPT.  “I’m excited about our programs success in helping the entry level trainer get started on the right path.  It is our passion to educate trainers of all levels and guide them through their education process. NFPT created a board of education to ensure that all material was beyond the industry standard”, says Charles Defrancesco, Director of Continuing Education and Chairman of Science Board for NFPT.

Frank Campitelli, Owner NitroSwing training system for golfers

Frank Campitelli, co-CEO of Nitroforce Industries reminds us that training is about building your body.  “NFPT was founded by a body builder after all”, he says.  Frank likes that NFPT sticks to that simple concept and preparing professionals to help people with that mission.  These days personal trainers are often expected to do much more than what they’re trained for.  They become a “jack of all trades, master of none.”  Some of the best personal trainers are strong (no pun intended) in the foundations of resistance training and don’t get pulled in too many other directions.

Sam Davis, Angie Pattengale and Brett Kehler

Sam Davis is a fitness instructor in Southern California and likes that NFPT keeps their language simple and easy to understand for the newest personal trainer.  He also says, “The company treats each trainer like a person instead of a number or dollar amount.  When a person calls, they will actually talk to a person and not automated recording system.  I find the staff at NFPT to be passionate about the certification.  They empower each candidate with the foundations that they need.” 

Joseph Reza, RD, CPT, CHC agrees with Sam and believes that each personal trainer means something to the organization.  This seems to be true of the trainers, staff and SME’s.  In my experience, the NFPT executives treat others the way they want to be treated.  

April Pattee, Debrae Barensfeld, Frank Campitelli and Matt Hirschberg enjoying a bit of ice cream after a hard day of SME work – it’s okay to treat yourself, just a little ;)

“The people you don’t see…but make the NFPT great are all dedicated, kind, honest and reliable.” is what Debrae Barensfeld, co-CEO of Nitroforce Industries really likes about the company.

There you have it, National Federation of Professional Trainers is healthy on the inside and outside!  Something we all aspire to.  Their company is smaller than some others, allowing them to focus on each trainer’s needs.  “Slow and Steady Wins the Race” is my best shot at describing the way NFPT operates.  They focus on hiring the right people and only move forward on projects if the lights are all green.  I admire that about them.   

Our holiday season SME meeting, a Merry Christmas from our family to yours!

Read more about NFPT’s “family philosophy” here.

Class of 2015, National Hall of Fame Inductees

P.S. NFPT was inducted to the National Fitness Hall of Fame this year.
Congrats NFPT, you earned it!  Keep up the good work.  Read the article.

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How Often to Apply Bike Chain Lube

This can be tricky because there are a few factors to consider when figuring the frequency to apply lube to your bike chain. We all know that a dried out chain is bad but, on the flipside, too much lube will give you headaches in the form of a gunked-up drivetrain, bad shifting, and grit sticking and forcing its way into hard-working components and shortening the life of your shifter cables. So let’s get to it. How often should you apply bike chain lube?

Fast answer: A good rule of thumb is to apply every 100 miles and after each time you ride in wet weather.

Extra info:

• Frequent long-distance or hard and fast rides require you to lube more often, and the type of lube does matter. Dry weather and riding on dirt paths call for a lighter lube that won’t attract and hold dirt and grit. Wet weather requires a heavier, more durable lube.
• Eyeballing your chain can go a long way in helping you with your judgement call. If your chain is shiny and clean-looking, it probably is a bit too clean, meaning dry! You don’t want to see your reflection, you want to see a nice matte gray on your chain-link surface.
• Listen to your chain. If you hear a whistling or hissing from your chain while riding, that means it is too dry.
• Apply lube at least 10-12 hours before your next ride to give it time to set.

Our two cents:

• We love bike chain lube that comes in a dropper-style bottle. Spray lube is a great product, but it’s more difficult to control the output: you don’t want to coat the side plates of your bike chain! Lube on the side serves no purpose except to hold dirt. We use Finish Line Dry; it comes in a dropper bottle and is good for all riding conditions, but there are lots of brands to choose from.
• After you apply lube, hold a rag lightly on the side plates of your chain, and spin the chain backwards to remove any errant lube.

Now get out there and ride!

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