powerful women - NASM

The Training

september/october 2015

digital-

only issueThe Latest for Fitness Professionals

National Academy of Sports Medicine

acl injuryprotection

powerful womentap into the Female Fitness Boom

a workout Built For womenp. 26

success with the women’s Fitness

specialization:AmAndA KATe HiLL,

nasm-cpt, ces, pes, wFs, master trainer

exercises clienTs haTe(with results they Love)

Beating client

Back pain

plus

how helping them can Build your Business

the over-65 crowd

How’s Your

Brand?

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1 / THE TRAINING EDGE

Do you want to crunch numbers or crunch abs? Listen, there are people who love to stay fit and healthy, and there are people who love helping others stay fit and healthy too. We call them Certified Personal Trainers. We call the great ones NASM Certified Personal Trainers. You can do what you love. You can turn your passion into your profession. You can make a difference. Just say the words.

YOUR

MAKE THE

GYMOFFICE“MAKE THE GYM MY OFFICE”

877-621-5857cptedge.com

Knowledgeable education advisors are ready to answer all your questions and let you try it free for 14 days. Call now.

GET A FREE 14-DAY TRIAL

NASM.ORG / 2

andrew wyantnasm president

welcome

Take Five

Some of our favorite highlights

from this issue:

1Preventive exercise

can reduce ACL injuries—and the research proves it

(p. 5)

2A Master Trainer

shares advice on building

stronger seniors (p. 10)

3CES-inspired

exercise can help fend off a common

sick-day excuse (p. 14)

4Clients dislike foam rolling?

Here’s how to help them love it

(p. 18)

5A WFS-inspired workout that’s

a full-body blast (p. 26)

women make up the majority of new health club members, but they continue to be misunderstood, even by professional sporting organizations.

Fitness is empowering, and that makes it relevant to everybody. The catch, as you know, is that there’s no one-size-fits-all approach.

It’s why clients come to you: As an NASM professional, you can help pinpoint what will work for them. It’s also why NASM offers a wide range of specializations. The targeted knowledge these specializations offer can show you how to reach specific populations in uniquely beneficial ways.

Why say all that now? I’ve been thinking about it because of the feature story you’ll find on page 22, where we dig into what it takes to create meaningful programs for women. There’s a big opportunity here, for more reasons than one. Women make up the majority of new health club members, but they continue to be misunderstood, even by professional sporting organizations. (In the story, there’s an example highlighting marathon world-record holder Paula Radcliff, and it’s especially telling.) But, as the story points out, personal trainers can make a world of difference to women interested in fitness. And the personal trainers in the story are particularly relevant to their female clients because they’ve earned NASM’s Women’s Fitness Specialization (WFS).

It’s powerful stuff that makes me proud of our personal trainers—and the educational opportunities we offer. I hope you enjoy it. Let us know what you think of this and other stories in the issue by sending your thoughts to [email protected].

Now is a great time to create stronger

connections with female clients.

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CHANGE BEHAVIORSCHANGE LIVESAll your knowledge, expertise and hard work can go to waste if you can’t get your clients to change poor behaviors and habits. That’s why, working alongside researchers, industry specialists and personal trainers, NASM’s Behavior Change Specialization (BCS) was developed to help provide you with the tools and knowledge needed to help your clients make the necessary changes for success. And when your clients succeed, you and your business succeed. See exactly what NASM’s BCS has to off er during your free sneak peek.

BehaviorChangeSpecialization (888) 570-8396

CALL NOW

nasm.org/bcsedge

FREESNEAK PEEK

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Ready for another great CEU offer just for enjoying The Training Edge? This Sept./Oct. issue: 0.1 CEUs for $15.*

to take advantage● Read this issue. ● Log onto nasm.co/earnceu to access the CEU exam. ● Successfully pass with at least 70% to earn your NASM CEUs.

hurry!*This $15 offer is only good until 9/30/2015, when the price increases to $25. Don’t forget to share the opportunity with friends!

ceUs for You departments5 Warm-upsThe latest research on ACL injury prevention; the whole foods trend comes to exercise; push-up change-ups; and more

8 trainer Q&a How to deal with interruptions at the gym; in-home training help; how to choose body-composition tools

10 trainer insightsMaster Trainer: Building stronger seniorsPES: Explosive powerCES: A focus on the back

32 getting aheadInside a Master Trainer Summit; NASM partner news; and more

34 it’s your BusinessAssessment tools every

trainer (and business) needs; expert advice for nailing a media interview; equipment maintenance guide; branding tips for trainers; and more

40 trend LineFitness facts you’ll want to know and share

FeatUres18 Five moves CLients Love to hate Master Trainers reveal the moves that make clients grimace—until they see the results

22 poWerFuL WomenFemale membership at health clubs is on the upswing. Here’s expert advice on how to engage this key group of clientele. pLUs: A WFS-based workout that every trainer can use

10

on tHe coVer Amanda Kate hill, nAsM-CPt, CEs, PEs, WFs, Master trainer

Photographer: Cody Pickens; Wardrobe stylist: Jane Black/Aubri Balk inc.; hair & Makeup: Brynn Doering/Aubri Balk inc.

ExEcutivE tEam

PrEsidEnt and PuBLisHEr Andrew Wyant

foundEr Dr. Mike Clark

vicE PrEsidEnt of markEting Kiem Ho

vicE PrEsidEnt of oPErations Bill Toth

vicE PrEsidEnt of Product stratEgy Sally Yagan

vicE PrEsidEnt of saLEs Brad Tucker

contEnt stratEgist Stacey Penney

EditoriaL staff

vicE PrEsidEnt/ EditoriaL dirEctor Nelson Peña crEativE dirEctor Carol Pagliuco Editor in cHiEf Brian Fiske managing Editor Lindsay Stehman art dirEctor Trent Farmer PHoto dirEctor Sally Berman Production Editor Amanda Bailey dEPuty Production Editor Silvano Nova PHoto rEsEarcHEr Cinzia Reale-Castello coPy Editor Rob Williams rEsEarcH Editor Michael Matassa

PuBLisHing staff

vicE PrEsidEnt/ dirEctor of PuBLisHing Duncan Milne sEnior account dirEctor Renée James ProjEct managEr Michelle Jones

This publication contains content for fitness professionals that is for informational purposes only.

It is the responsibility of each fitness professional to evaluate the suitability, accuracy, and usefulness of such

information, confirm all proper medical clearance of individual clients, and take the correct precautions or amend

the programs as indicated for each individual client.

© 2015, Assessment Technologies Institute, LLC d/b/a National Academy of Sports Medicine

nasm | 1750 E. Northrop Blvd., Suite 200, Chandler, AZ 85286-1744 Toll-free | 800-460-6276 International | 602-383-1200

EditoriaL inquirEs: advErtising inquirEs: [email protected] [email protected]

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TM

National Academy of Sports Medicine

Build stronger seniors? Yeah, he does that.

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TEACH FITNESS, NOT FADS

NASM’s Fitness Nutrition Specialization is designed to teach you the nutritional knowledge your clients need to make

healthier decisions.

In addition to the online program and exam, you’ll receive everything you need to help you help your clients see lasting results: instructional handouts, meal planners, and online resources.

Call now to enhance your fi tness education with the NASM Fitness Nutrition Specialization.

SIGN UP NOW.CALL 1-888-602-1834 or visit www.NasmHealth.com

SAVE$50

Don’t eat carbs. Stay away from fats. Juice everything. These are some of the “fl avor of the week” diets your clients may ask you about. They’re looking to you for answers.

This is why we developed the NASM Fitness Nutrition Specialization. This comprehensive specialization explains the science behind proper nutrition and how to apply it in your daily work to help clients achieve their fi tness goals.

In just a few short weeks, you can become a go-to NASM expert on nutrition for fi tness, educating clients on everything from interpreting food labels to balancing caloric intake for their activity level and metabolism. When combined with your knowledge of exercise, you’ll have the one-two punch needed to help your clients achieve a healthier lifestyle.

NASM’s Fitness Nutrition Specialization is designed to teach you the nutritional knowledge your clients need to make

This is why we developed the NASM Fitness Nutrition Specialization. This comprehensive specialization explains the science

Use promo code FNS50Expires: 9/30/2015

FitnessNutritionSpecialization

NASM.ORG / 6

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nowWhat the Science Really SayS

Exercise and ACL Injury PreventionUpdates from the Sports Medicine Research Lab at the University of North Carolina at Chapel Hill.

Anterior cruciate ligament (ACL) injuries are a common problem in the U.S.—to the tune of 200,000 injuries and more than 1 million ACL-related physician visits each year. What’s worse is that up to a third will reinjure the ACL within 10 years, and the majority will develop osteoarthritis within 20 years.

As personal trainers, we know that strength and stability training can play a role in defending against injuries related to muscle imbalances and instability. Researchers at the Sports Medicine Research Laboratory at the University of North Carolina at Chapel Hill decided to dig deeper, doing a literature review to explore the benefits of preventive training on ACL injuries. The main findings:

● �Preventive training can provide up to a 62% reduction in ACL injury risk (turn the page for more).

● �Coach-led programs (those led by a trained expert) mean a 64% to 73% reduction in injury risk. (Highly compliant participants saw their risk level drop by up to 83%.)

● �No one program is more effective than another, but commonalities exist in the type and organization of exercises in effective programs. The best include components of:

Progressive warm-up activities Balance training (single-leg balance with ball toss, squat jump with stabilization, etc.)

Strength training (plank, single-leg deadlift, etc.) Flexibility (static stretching of calves, quads, hamstrings, etc.) Plyometrics (ladder drills, squat jumps, etc.) Constant feedback to ensure proper form and alignment.

“These effective exercises can be implemented as part of a 10- or 15-minute dynamic warm-up prior to workouts, practices, or games,” explains Darin Padua, PhD, ATC, director of the Sports Medicine Research Laboratory. “Alternatively, an integrated performance enhancement or corrective exercise program that follows NASM’s Optimum Performance Training™ (OPT™) model may provide the desired benefits.”

Preventive training can help protect against

ACL injuries.


warm-ups

In 2013, a researcher in the Department of Orthopaedic Surgery at the University of California, San Diego, reported that the rate of noncontact ACL injuries (from awkward movement, not from contact) is about 3.5 times higher in female athletes than in their male counterparts.

According to Jamie Wolf, MS, NASM-CPT, CES, PES, FNS,

anatomical differences like a greater Q angle (angle of pull between the quadriceps and axis of patellar tendon) and smaller ACL cross-sectional areas are likely the underlying cause. But, he emphasizes, personal trainers can play a big role in minimizing the risk. Wolf recommends these four practices in particular.

Pay Attention to the PAR-QUse the NASM PAR-Q Data Collection Sheet to identify any red flags in her health history. Be aware that athletes of both genders who have had a previous ACL injury have an increased risk of reinjuring the same ACL—and may also have an increased risk of injuring the other knee.

Do a Thorough Assessment“Assessments identify muscle imbalances that can predispose the athlete to injury,” says Wolf. He recommends the Overhead Squat and Single-Leg Squat Assessments, as well as goniometric measurements. In particular, watch for external rotation/pronation of the feet, valgus position (knees caving inward) during squats or when landing from a jump, hyperextension of the knees, and anterior pelvic tilt.

Ask About Sports Participation Ask your client if she participates in sports that require suddenly changing direction when running (as in basketball) or jumping (as in

volleyball), which can increase the risk of an ACL injury. If she does, be sure to review the advice offered on page 5.

Start with Stability “All training should be progressed from stability to strength to power,” says Wolf. “Skipping a corrective exercise or stability phase could lead to more risk.”

Food industry surveys show that clean eating—focusing on whole, minimally processed foods—is a growing trend. If you hear clients using terms like whole, fresh, organic, and clean, be sure to share these sports-food swaps from Emily Bailey, RD, CSSD, LD, NASM-CPT, director of nutrition and corporate wellness with NutriFormance and Athletic Republic in St. Louis.

1 SPoRTS DRINk Sub: Coconut Water. A natural source of electrolytes for those who go for higher intensity or longer workouts. Combine with a banana and whole-grain

pretzels to add potassium and sodium.

2 SPoRTS GEl SWAP: organic Honey. For strenuous workouts lasting more than an hour, 2 tablespoons of honey makes a good gel substitution, as does a handful of

dates or raisins.

3 SPoRTS bAR oPTIoN: Homemade Energy bars. In a food processor or blender, combine 1 mashed banana, 1/2 cup room temperature nut butter (with no added salt

or sugar), 1/4 cup chopped raw unsalted nuts and 1/4 cup mixed seeds of your choice, 3/4 cup chopped dried fruit, 1/2 cup rolled oats, and 1 tablespoon of honey or real maple syrup. Refrigerate 30 minutes, then press the mixture evenly into a jelly-roll pan lined with parchment paper. Bake at 350° F for 15 to 20 minutes. Cut into 12 pieces; makes 12 servings.

How clean eating can fit with clients’ workouts.

Clean Workout Fuel

Science of the ACLYour female clients are at an increased risk of ACL injuries. Here’s how to protect them.

Homemade energy bars

can help clients eat clean.

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Place hands and knees on a padded floor, hands wider than shoulders, knees closed, legs crossed, feet off the floor. Keep core tight. Bend elbows until chin is almost touching the floor,

keeping body in a straight line. Return to start.Benefits: Safe for clients just beginning to build strength. Common mistakes: Butt points out; hips sag; head pushes to floor.

Knee Push-uP

Raise the level of the hands by placing them on a bench, desk, or wall. The higher the angle, the easier the move. Benefits: Useful for clients who can’t place full weight on their hands, or for new client assessments.Common mistakes: Moving on to harder moves too soon. Ensure that clients have proper form throughout this move before progressing to standard push-ups.

Assisted Push-uP

Place feet on a bench or stability ball so more of the body weight is toward the arms. Another option: Place the handle of a resistance band in each hand and run the band across the bottom of the

forearms and the base of the shoulder blades. Benefits: Increased resistance. Common mistakes: Elevating feet too high. Keep the body angle at 70 degrees or less.

Weighted Push-uP

FIND CLIENT-FRIENDLY, EASY-TO-SHARE vERSIONS OF THESE ON nasm.org/magazine/shareThisFall.

share thisResearch findings for your social media feeds.

*Is fast food “recovery food”?

The truth behind

a misreported study outcome.

*It’s a wash:Sodium supplements

don’t help (or hurt)

endurance performance.

*Exercise alone isn’t enough:

Poor diets now contribute more to

bad health than physical inactivity.

Push the Push-UpFour fresh options for this simple and effective body-weight exercise.

The basic push-up is a

classic all-in-one exercise.

There is simple beauty in a movement as straightforward as the basic push-up. “The push-up does a lot of things at once—it integrates core stabilizers, glutes, arms, and chest all in one exercise,” says Christopher Caufield, NASM-CPT, CES, PES, SFS, WLS, Master Trainer, of Gold’s Gym in Austin, Texas. “It’s also easy to regress and progress, which makes it useful for assessments.”

Here, Caufield shares advice for push-up modifications that can suit just about any client’s needs.

Use a standard push-up position, but on the upward motion, push in a fast, controlled action to lift the hands off the floor in a hopping motion. Start with a hop of a half-inch and move up from there.

Benefits: Adds explosive power; can prevent some injuries by training with deceleration. Common mistakes: Landing with straight, rigid arms; allowing core to dip on landing.

Plyometric Push-uP


trainer q&a

?ExpERT: Andrew KAss, nAsM-CPT, Ces, provides both studio and in-home training to clients in the Washington, D.C.–area through his business, ADK Personal Training.

A For almost everyone (except maybe powerlifters who need access to heavy weights to achieve their goals), in-home

training can deliver the same health and fitness benefits as a gym workout. An area as small as 4 feet by 8 feet—big enough for the client to lie down and move their arms and legs freely—is all that’s needed. I always carry a bag of gear that includes resistance bands, mini-bands for hip and leg exercises, ankle weights, and some dumbbells. Multiuse gear is good; ankle weights can be held or wrapped around wrists to add weight to biceps curls or chest presses, for example. You have to be creative and know how to change up the routine for the best results with limited gear.

Beyond equipment, consider how travel impacts your billable time. I charge a higher fee for in-home training (as opposed to in-gym), applying my hourly rate to the time I spend commuting between sessions. About 60% of my clients train at home and fees are typically not an issue, as clients see the value in saving time. Trainers should also have liability insurance and look into their business structure before moving into in-home sessions.Have a question

you’d like us to cover? Send it to us at thetrainingedge @nasm.org.

Q IN-HOME traININg

A client asked about in-home training sessions. What do I need to keep in mind?

In-home sessions can save clients

time—and improve your

business.

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What’s a respectful way to handle interruptions from gym-goers while I’m training a client?

A In a friendly and upbeat way, ask if they’ll be around when your session ends and if you can catch up with them

when you’re free. If they won’t be, ask your client if it’s OK to stop for a moment so that you can trade contact information with the person who has interrupted you. (Try to do this when your client is taking a rest break—ask the interrupter to wait if they can.) Always carry business cards and keep a pen and paper handy.

For people at the gym, your session might be the most interesting thing in the room. An interruption could bring you a new client, so show everyone how you handle a challenging

situation. It’s an opportunity. You want the person breaking in to feel they’ve been taken care of, while making sure your client appreciates that you’ve kept the disruption to a minimum.

Handling this well can help your business. When I worked at Gold’s Gym Legacy Trails in San Antonio, I added four new clients to my schedule thanks to interruptions.

Q NO pardON NEEdEd

ExpERT: seAn CAllen, nAsM-CPT, is a former U.S. Marine and the father of a young daughter. He and his family recently moved to the Salt Lake City area.

ExpERT: williAM “Bill” ross, nAsM-CPT, Ces, Pes, BCs, GFs, Fns, wls, And MAsTer TrAiner, has been running his own fitness business in New Jersey and Denver for a total of 23 years.

Q bOdy ON track

A One of the easiest and most consistent ways to monitor real changes in body composition is by taking girth

(circumference) measurements at key points on the torso, arms, and legs every four to six weeks. These numbers give black-and-white results that clients can relate to. In contrast, measurements like body mass index, most skin-fold caliper checks, waist-to-hip ratio, and even body-composition scales can be inaccurate or misleading.

NASM’s Weight Loss Specialization (WLS) teaches you how to take accurate girth measurements at seven locations: neck, chest, waist, hips, thigh, calf, and upper arm. I take readings with new clients and recheck every four to six weeks. I like the MyoTape Body Tape Measure; it costs less than $10 and has a locking feature for a snug fit and accurate measurements.

My clients are always surprised when I say to skip the scale and track progress with girth measurements. The truth is, it’s more important that you dropped two pant sizes and increased muscle mass than that you lost 10 pounds.

What are some quick and accurate body-

composition measurement tools that won’t break the bank?

Learn more about the

Weight Loss Specialization at nasm.org/wls.

Girth measurements are a quick, easy,

accurate way to track progress.

Learn from a Master trainer

1 Pay attention to Posture. Check for shoulder

impingement during your initial assessment. Many older adults have forward rounding of the shoulders and back, which creates a lot of shoulder issues.

2 stand tall. If the client has been cleared by their doctor

to perform shoulder exercises and doesn’t have impingements, inflammation, or shoulder calcifications, a prone cobra is good for creating spinal extension and scapular retraction.

3 Build Balance and confidence. Pelvic stability

decreases the risk of falling. Single- leg balances in the frontal plane, with a transverse twist if your client can do it, are very helpful.

4 activate motor units in muscles with slow-

temPo exercises. Older adults have less muscle, and often their muscle fibers aren’t all firing. I activate more fibers by working at a controlled 4-2-1 tempo.

5 check in frequently for Pain. Roughly half of adults

65 and older have arthritis. It’s important to know the difference between discomfort and pain and to ask often. Ask during your session; when they return, ask how they felt the next day. Ongoing pain is a signal to reduce exercise intensity next time.

G eorge Kostoff, a 64-year-old steel salesman from

Schererville, Ind., had been an avid golfer for more than 20 years when back problems reduced his playing time. “I was a golfer who could barely swing a club anymore,” says Kostoff. In 2014, he reached out to NASM Master Trainer Joshua Huff, CES, PES, GFS, SFS, WLS, for help.

After an assessment, Huff created a program to build Kostoff’s stability, endurance, strength, and power. “I found myself doing things—like balancing on a BOSU and jumping off platforms—that I never thought someone my age could ever do,” Kostoff recalls. “Within about four

weeks I was back out on the golf course. Within six, I was back up to full speed. When I went to Florida last winter I played at least three times a week for three months.”

As the baby boomer generation ages, with 10,000 turning 65 every day, more and more older adults are showing up at the gym. The benefits can be remarkable: In a multicenter study of 1,635 older, sedentary adults, those who started a strength-training and walking program were less likely to develop mobility problems; other studies have shown a decreased risk of adverse health events related to diabetes or heart disease.

To succeed, personal

trainers need to be prepared to meet older adults’ unique needs, says Huff. Issues for older adults, who may be new to exercise, include “joint pain and inflammation, loss of muscle mass, and other health issues that mean modifying programs,” Huff explains. “You may have to spend more time in the stabilization phase of the Optimum Performance Training™ (OPT™) model to correct imbalances that have taken decades to develop.”

Today, 25% of Huff ’s clients are older than age 65—a focus that’s paying off for seniors like Kostoff. “It’s great to help someone add more strength and energy to their daily life,” Huff says.

Building Stronger SeniorSAn NASM Master Trainer shares his best advice for working with older clients.

by sari harrar photography by chris strong

BOOST YOUR SKILLS

Be a Master Trainer

Important information about NASM’s Master Trainer program.

what it is: The Master Trainer program takes your education and career to an elite level. Only 50 candidates are chosen each year.

who it’s for: Any experienced NASM-CPT looking to stand apart from his or her peers and gain specialized capabilities. A full list of requirements is available online.

what it takes: Most Master Trainer candidates choose a track—Fitness, Sports Performance, or Special Populations—based on their interests and NASM specializations. Master Trainer status requires a passing score

in the online coursework and at the Master Trainer Summit. The Summit is a live capstone event in which NASM Master Instructors evaluate your performance as you’re tested on ability, communication, and coaching techniques while performing assessments, program design, and taking a client through a workout.

Benefits to your Business: You’ll gain new recognition from clients and employers, plus get unique NASM marketing and branding opportunities to help support your career.

learn more: Visit nasmmastertrainer.com or call 800-460-6276 to talk with an NASM educational advisor.

A MAster trAiner’s Five rules For working with seniors

10 / the traininG edGe

twenty-five percent of

master trainer Joshua huff’s

clients are older than age 65.


Pes in Action

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Power: Contrast and ComPoundWhen power work begins, base it on contrast training: supersets consisting of high-load resistance exercises followed immediately by biomechanically similar plyometrics. Combining the two brings about post-activation potentiation, as the strength exercise stimulates the nervous system to recruit more motor

units, so more muscle fibers are activated during the plyometric exercises.

Studies have shown that this training enhances explosiveness during a session. Over time, the gains lead to longer-term improvements. “You’ll see great adaptations as a result of training this way,” Ambler-Wright says. “We’ve seen it work with a variety of populations at all levels.”

Explosive strength is all about producing force quickly. We

use it to play harder, jump higher … or to keep up with our kids or react to surprises like higher-than-expected curbs in order to avoid a fall.

“Our ability to react to unexpected situations in sports, and in life, is highly influenced by how quickly we can generate force,” says NASM Master Instructor Tony Ambler-Wright, MS, NASM-CPT, CES, PES.

Looking to help your clients develop explosive strength? Ambler-Wright and NASM Master Trainer DeWayne Unger, NASM-CPT, CES, PES, BCS, FNS, GPTS, share PES-based ideas to help.

what they want vs. what they needClients won’t come to you asking about preventing a fall. They want to lose weight or be bigger, faster, and stronger. “They want to get right to the meat and potatoes,” Unger says. “But they’re usually not ready.” It’s crucial to convince them that a progressive, systematic approach is required.

Unger does that with an Overhead Squat Assessment, after which he explains any compensations. He then explains his plan, sharing

how they’ll build to the work the client wants to do.

Ambler-Wright incorporates plyometrics that give the client the sense that they’re working on power, even when they’re still building up to it. For example, a basketball player might do box jumps with holds. “With the holds, they’re improving deceleration, stabilization, and body control,” he says. “But it’s still jumping, which is what they want to work on.”

Build the foundation firstThere’s a reason power training is Phase 5 of the Optimum Performance Training™(OPT™) model: You can’t optimize explosive strength without first improving mobility, neuromuscular control, stability, and strength.

What’s more, explosive strength development should only be a brief part of a client’s overall program. Unger builds year-round periodized programs for his athletes that only incorporate Phase 5 at certain times. For example, a football player might work on corrective exercise and stabilization in January, hit Phase 2 through Phase 4 in the spring, and tackle Phase 5 only in the summer, just before preseason practices start.

ExplosivE strEngthPower and explosive strength are important to virtually every client. Here, two

NASM Performance Enhancement Specialists (NASM-PES) share how to deliver both. by mike woelflein

BarBell squat Stand, feet shoulder-width apart, toes straight ahead, knees over second/third toes. Rest barbell behind neck on shoulders, hands wider than shoulders. Slowly squat, bending knees and flexing hips, maintaining ideal posture. Keep chest up. To rise, contract gluteal muscles and press through heels. Repeat five times.

squat JumP Stand with feet pointed straight ahead, shoulder-width apart, hips neutral, knees over mid-foot. Squat slightly as though sitting in a chair, then explosively jump up, raising arms overhead. Land softly with ankles, knees, and hips flexed. Perform eight to 10 quick and controlled reps.

try thisThis superset is for almost anyone who’s ready for Phase 5. Exercises should be back-to-back, without rest, with the first one at 85% to 100% intensity, and the second at 30% to 45% intensity. Do three sets with two to three minutes rest between sets.

BOOST YOUR SKILLS

Get your PesImportant information about NASM’s Performance Enhancement Specialization (PES).

WHAT IT Is: PES gives you the concepts and knowledge to build individualized, sport-specific training programs to give athletes a richer training experience and better performance, from youths to professional athletes, teams, and weekend warriors.

WHo IT’s foR: Anybody who wants to help athletes get to the next level—and take their career there too.

WHAT IT TAkEs: PES candidates have one year to complete the course and pass an online exam. NASM provides multiple resources for learning, including a textbook, online lectures, study guides, quizzes, and a practice exam, plus the Cardio for Performance online course. A hands-on workshop is also available.

BENEfITs To youR BusINEss: Almost every client wants to get bigger (or leaner), stronger and faster, and when you can help them, you’ll get—and retain—more clients. “PES addresses all of the major components of a power program, and how to get someone ready for it,” says NASM Master Instructor Tony Ambler-Wright, MS, NASM-CPT, CES, PES. “It’s organized into a systematic, progressive approach that you can customize and apply to anybody looking to improve performance.”

LEARN moRE: Visit nasm.org/pes or call 800-460-6276.

Explosive strength is

crucial for peak performance.

The Power of ces


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Hamstring StretchTight hamstrings increase posterior pelvic tilt, which is evidenced by a rounding of the lower back during the Overhead Squat Assessment. Try the Opposite Side Biceps Femoris stretch: Client stands on the right leg with left heel propped on a 6-inch step, left leg crossing the midline of the body toward the right. Clasp hands and rotate trunk to the left. Repeat standing on the opposite leg.

Back to the Doctor

If your client’s back pain is or has been severe, ask these five questions before starting any routine. If any of the answers are “yes,” refer the client to a doctor and require the doctor’s OK before you work together.● Do you feel any tingling or

numbness?● Do you have any loss of

sensation?● Do you have any loss of

motor control, such as an inability to raise your arm over your head?

● Do you have or have you ever had a loss of bowel or bladder function?

● Do you have severe immobility or an inability to walk?

Other red flags: recent falls, a history of herniated disks, and back pain that is constant throughout the day. The PAR-Q evaluation should help you identify these issues.

a Simple move To EAsE ThE AchEMany of the most effective moves for lower back pain don’t seem to involve the back at all. Here’s one that can help get a client’s lumbo-pelvic-hip complex back on track.

M uscle imbalances and dysfunction in the lower

half of the kinetic chain most often set the stage for a “bad back.” At the same time, imbalances in the upper body can also play a role in nonspecific lower back pain.

WHat to WatcH forIn the overhead squat Assessment, look for compensations such as rounding of the lower back, increased lordosis (swayback), and forward trunk lean. Also ask:

Does your job require you to sit for long periods? Prolonged sitting can cause

anatomical changes that impact the kinetic chain. The changes include a shortening of the gastrocnemius, soleus, and hamstrings and a tightening of the hip flexors.

What’s your current workout program? Many athletes overlook the importance of core-strengthening and stability work. core weakness can lead to an increase in shear forces during athletic movement, which can escalate into lower back pain.

EaSy cHEckS for ImbalancESIn almost every client, one side of the spine is overactive

(in righties, it’s typically the right-hand side that dominates). Add these simple checks to identify the extent and nature of the imbalance.

leg raise on a foam roller. have the client lay on his back, knees bent, feet flat on the floor, a foam roller positioned lengthwise along the center of his spine; cross his arms over his chest, elbows falling to sides. have him raise the right leg off of the floor. If the right transverse abdominis and left quadratus lumborum fire correctly, he won’t fall. If they fail, he’ll roll to his right elbow. Repeat with other leg.

hip hike on a step. have the client stand with a neutral spine position, right foot at the edge of a 2-inch riser, left leg hanging to the side. have him keep shoulders level and right leg straight while “hiking” left hip upward. In many people, the dominant hip rises 2 to 3 inches higher.

take back your back

TIP

MEET OUR ExpERTs

James Henley, BS, NASM-CPT, CES, PES, GFS, MASTEr TrAiNEr, is the owner and founder of Body Resolution, in South Burlington, Vt., and an adjunct professor at the University of Vermont. After college, he interned at the Spine Institute of New England.

KeitH CHittenden, MS, NASM-CPT, CES, PES, GFS, MASTEr TrAiNEr, is a strength and conditioning specialist at CrossFit Somers in Mahopac, N.Y. He has a master’s in rehabilitation science from California University of Pennsylvania.

Back pain is one of the most common reasons Americans take sick days. Here, two NASM Corrective Exercise Specialists (NASM-CES) share the perpetrators

of the pain and how you can help keep your clients working—and working out.by laura quaglio

Muscle imbalances are

a common cause of back pain.

BOOst yOUR sKills

Get your cESImportant information about NASM’s Corrective Exercise Specialization (CES).

WHAT IT Is: CES provides specific tools and a systematic approach to combat movement issues and muscle imbalances, including non-injury-related back pain, which occurs in up to 50% of working Americans each year.

WHO IT’s fOR: CES is for any trainer who wants the specific knowledge that will help address client issues like movement deficiencies and muscle imbalances.

WHAT IT TAkEs: Trainers seeking a CES must pass an online exam. Options are available for a live workshop, and there’s a six-week online practical application course as well.

BENEfITs TO yOUR BUsINEss: Trainers with NASM specializations may see their income increase. CES applies to almost any client population; some personal trainers with a CES work for professional sports teams. “CES gives you the ability to open your business to a greater demographic,” says James Henley, NASM-CPT, CES, PES, GFS, Master Trainer.

LEARN MORE: Visit nasm.org/ces or call 800-460-6276 for more on the program.

hate

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* Until they See the ReSUltS—then they JUSt love them

We polled Master trainers froM around the country to learn the Moves their clients are Most

likely to groan about—then got their tips for MiniMizing the hate and MaxiMizing the results.

by megan othersen gorman photography by cody pickens

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NASM.ORG / 19

Hate isn’t too strong a word for how some clients

feel about this move.

* Until they See the ReSUltS—then they JUSt love them

single-leg box squatsHomo sapiens stand on two legs. Take away one and, in the words of Taylor Swift, “Haters gonna hate.”

WHY THE HATE: NASM Master Trainer Christopher Caufield, senior fitness manager at Gold’s Gym in Austin, Texas, says the move doesn’t let clients hide any weakness. Plus, he adds, “It’s harder to perform with proper technique—foot straight, not turned out; back straight, not leaning forward or arched—than clients anticipate, so they get tired quickly.” Some almost topple over.

Hollie Blair, a 52-year-old pharmacist from Round Rock, Texas, was one such frequent faller. “It hurt my pride,” she says. Blair says her hate hasn’t entirely dissipated, but she loves the difference in her butt, hamstrings, and quads.

HELP THEM FEEL THE LOVE: “It comes when clients start to see the benefits,” says Caufield. “Along the way, it helps to relate the move to the client’s goals. For women, it’s usually about toning the butt; for guys, it develops smoother, stronger movement overall that can relate back to traditional squats.”

OTHER TIPS● Help them stay upright. Place the box next to a machine or a wall so the client has something to grab, if needed. ● Lend a hand. “If a client’s knee is dropping in or out, I put my hands in the space so they can feel what they’re doing wrong,” says Caufield.

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2Maybe it’s the name. But the prisoner squat—a slow, controlled descent into a squat with your hands positioned, prisoner-style, behind your head, elbows and shoulders pulled back—is typically not a favorite.

WHY THE HATE: “They’re slow—in my gym, we do four seconds down, two to hold, and four up,” says NASM Master Trainer Jasiyah Bey, owner of Training for Warriors in Glendale, N.Y.

“So the difficulty feels prolonged. Plus, I’m a stickler for form, and many clients say it’s hard to keep their elbows back the way the move requires. So I make them do more.”

Debbie Maragioglio, 54, worked with Bey to perfect her form. “We worked on it for more than a month before I got it,” says the property manager from Woodside, N.Y. “A squat doesn’t count with Jasiyah unless your form is perfect. I think I did 25 for every 10 he counted.”

HELP THEM FEEL THE LOVE: With mastery comes love, says Bey. “You just have to keep them motivated and engaged until they reach that point.”

OTHER TIPS● Let “prisoners” profit by comparison. “When my clients groan about prisoner squats, I give them a harder exercise,” says Bey. “The next time they beg for prisoner squats!”● Be a fellow prisoner. “If I’m getting discouraged, Jasiyah does them with me,” says Maragioglio. “That motivates me.”

prisoner squats

Most people would prefer to be hit by a plank than perform one, since the pain of the former is potentially shorter in duration.

WHY THE HATE: “It’s the challenge and the pain,” says Joey Lefkowitz, an NASM Master Trainer and owner of 1 on 1 Fitness Training with Yossi Lefkowitz in Brooklyn, N.Y. “When you’re just starting to exercise, one of the hardest things to do is to get your whole body to work together, which the plank requires. Newbies often lack the mobility and flexibility, so you have to ease down the challenge for them. If a move kills a client, he won’t come back.”

HELP THEM FEEL THE LOVE: Lefkowitz’s goal for all of his clients is 0.01% improvement every session.

“Improvement is motivating,” he says. So instead of asking clients to plank for 60 or even 120 seconds at a time, Lefkowitz has clients perform multiple planking reps, starting at just two seconds in duration and building to longer holds from there.

OTHER TIPS● Foam roll first. “When your client can move with ease, she can plank—and she’ll feel empowered to plank,” says Lefkowitz, who’s partial to the HyperIce Vyper foam roller.● Give a lift. “If a client can’t hold a plank for a second, have them start on their knees,” suggests Lefkowitz, “or, slip a band under their abs and lift them to get their belly in line with the rib cage. Help them succeed until they can help themselves.”

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If a massage is universally acknowledged as physically delightful, and foam rolling is a kind of targeted massage, what’s not to love?

WHY THE HATE: “It’s the acute—and surprising—pain of it,” says NASM Master Trainer Tony Arreola, founder of Total Body Project in Irvine, Calif. “Most people don’t anticipate knots in their calves or back. I’ve had clients let out honest-to-goodness shrieks.”

Tazim Rehmat doesn’t admit to screaming—but she did hate the roller. “Before Tony, my body didn’t feel good when I exercised,” says the 45-year-old chemical engineer. “He introduced the foam roller to increase flexibility in my calves and my IT band, and to improve my alignment. I hated it. But around the fourth week, I started to feel better when I ran.”

The bench press is a gym classic. The inverted row is its reverse—pulling instead of pushing. So why don’t more people pull for it?

WHY THE HATE: It kicks their, uh, backs. “People tend to be weak in their upper and middle backs, which the inverted row targets,” says NASM Master Trainer James Westphal, owner of Jim’s Fitness & Nutrition in Missouri Valley, Iowa. “It’s a group of muscles they aren’t used to working.”

HELP THEM FEEL THE LOVE: Minimize the back-kicking. “Clients should be challenged but shouldn’t feel defeated,” says Westphal. “The higher the inverted row bar, the steeper the angle of the body, and the lower the resistance. So if you’re standing tall and rowing close to vertically, there isn’t much resistance. That’s where to begin.”

HELP THEM FEEL THE LOVE: It’s all about explaining the why, says Tony. “Clients have to understand its benefits to convert their hate to love,” he says.

OTHER TIPS● Ease ’em in. Start with traditional stretching, then progress to a softer foam roller. Ramp up the intensity with a harder roller as clients adapt.● Stay on point. To reduce the pain, you ultimately have to minimize the pressure point—by staying on it. “You don’t use a foam roller like it’s a rolling pin,” says Arreola. “To ease a pressure point, you have to stay on it for a full 35 to 40 seconds, consistently.”

OTHER TIPS● Lend a band. “If a client is having a tough time, I wrap a resistance band around the bar and loop it under the client’s lower back to help them row successfully,” says Westphal. ● Raise the floor. If a client needs a greater challenge, elevate his or her feet. “Position the body parallel to the floor to increase the difficulty,” says Westphal. “From there, you can progress to bands that hold the body down.”

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SurveyS Show female health club memberShip iS on the upSwing, but women

Still viSit leSS often than men. here’S how to tap into thiS growing market and

keep them coming back for more.by selene yeager

Female Clients provide a challenge and an opportunity for personal trainers. How so? Surveys say that 57% of new health club members are female, but they also indicate that women clients are more difficult to keep as members and tend to visit less frequently than their male peers.

It’s time to face this challenge head on. On the following pages, personal trainers who have earned NASM’s Women’s Fitness Specialization (WFS) share the knowledge you need to attract and retain this growing population, and give insight into current hot topics in women’s exercise science.

The RighT enviRonmenTThough there are exceptions, women generally enjoy the social aspects of the fitness experience, so offering more group exercise opportunities can help you appeal to female clientele. But even more important, says NASM Master Trainer

A safe environment and targeted training

are keys to success with female clients.

NASM.ORG / 23


A Complete HerstoryTaking a subjective history is an essential part of the training process. Master Trainer Amanda Kate Hill, NASM-CPT, CES, PES, WFS, of Alameda County, Calif., also recommends a unique “herstory” for female clients. “I ask about histories of disordered eating and body dysmorphic disorder; I work with a registered dietitian and eating disorder specialist so I can refer clients if needed,” she says. “If you’re not asking these questions you’re missing a huge opportunity to help.”

Hill also doesn’t have a scale and takes no before-and-after photos. “They can do their own weigh-ins and pictures if they want,” she explains. “But our sessions are more positive and focused when those elements are out of our relationship.”

Amanda Kate Hill, NASM-CPT, CES, PES, WFS, of Alameda County, Calif., is providing a safe place for women to feel confident and competent.

“Women have often experienced unwanted stares and comments from men, especially in workout settings,” says Hill. “For some women, gyms don’t feel like safe spaces; a private setting lets them stay focused.” That’s why she trains most of her clients one-on-one in a private studio.

Steph Haddad, NASM-CPT, WFS, of Mountain View, Calif., agrees, and takes a similar approach. “Women are so much stronger than they give themselves credit for,” she says. “Instead of focusing purely on how heavy the weight is that they’re lifting, we’ll talk about what they already do and what they want to do, like pick up their grandkids or run a 5K without pain.” Haddad helps them set goals one-on-one, but also emboldens them to go out into the gym. “We look at class schedules together and pick ones to do as homework.” She feels that this approach empowers her clients, gives them a chance to be social, and keeps them on track.

The RighT FRamewoRkThe training environment opens the door, but what keeps women coming back is working with a trainer who understands women-specific physical training needs.

One of the fundamental (and most visible) variables is the female frame. Women tend to have wider hips and, therefore, a greater Q angle, leaving them vulnerable to knee valgus and pronation. This can set the stage for poor biomechanics, especially during lower body exercises like squatting, lunging, and jumping. (Learn more on page 5.) You’ll see it during your dynamic posture fitness assessment, says Chip Huss, NASM-CPT, CES, PES, MMACS, WFS, Master Instructor, of Colorado Springs, Colo.

“Your exercise programming needs to address that pronation on a cognitive as well as musculoskeletal level,” Huss says. That means stretching overactive muscles in the adductor complex, biceps femoris, TFL, and vastus lateralis while strengthening the gluteus medius and maximus and vastus medialis oblique.

Pay particular attention to a proper warm-up with this population, Haddad adds. “The biggest mistake trainers make with women is not

warming up the lumbo-pelvic-hip complex enough. Walking on the treadmill for 10 minutes isn’t going to do it.” She recommends spending five minutes specifically on the hips with moves like tube walking side-to-side and marching on a BOSU.

Finally, Huss says that women generally have powerful lower bodies and relatively weaker core and upper-body strength. “I work with a lot of female athletes who want to be able to serve, strike, and hit with power and accuracy,” he says. “They get a lot of power from their glutes and legs, but they need upper body and core stabilization and strength to really deliver. Spend extra time in those phases of the Optimum Performance Training™ (OPT™) model.”

know—and Use—The hoRmone ConneCTionEarlier this year, marathon world-record holder Paula Radcliffe made headlines when she called out sports doctors for mishandling athletes during their menstrual cycle, pointing specifically to 2013 when British Athletics medics gave fellow runner Jessica Judd norethisterone (synthetic progesterone) to delay her period at the 2013 World Championships. Judd lost. Radcliffe wasn’t surprised. She’d suffered under its effects as well. Radcliffe is outspoken about first breaking the record in Chicago in 2002 while suffering menstrual cramps.

Boost Your skills

Get Your WFSMany less prepared personal trainers treat their female clients as one of the boys. You can stand out from the crowd in the women’s fitness market by becoming a Women’s Fitness Specialist (WFS).

“I’ve not gone through menopause. I’ve never been pregnant,” says Steph Haddad, NASM-CPT, WFS, of Mountain View, Calif. “WFS helped me access the information I needed on those topics to meet my clients’ needs on every level.”

WHAT IT IS: WFS prepares trainers to work with women of all ages, body types, and stages of life, including post-menopause and pre- and postnatal. It’s designed to instruct trainers on dealing with women’s specific corrective exercises, cardiovascular needs, small-group training, proper nutrition, and using the OPT model to improve fitness and manage their weight.

WHO IT’S fOR: WFS is for any trainer who wants the specific knowledge needed to address the fitness issues of female clients.

WHAT IT TAkES: Trainers seeking the NASM-WFS must pass an online exam. NASM provides multiple resources for learning, including online quizzes, downloadable manuals, an exercise library, and more.

BENEfITS TO YOuR BuSINESS: Trainers with NASM specializations may see their income increase. WFS can open doors to a growing client population.

LEARN MORE: Visit nasm.org/wfs or call 800-460-6276 for more information about the program.

NASM.ORG / 25

steph haddad, NasM-Cpt, WFs, is a longtime lover of outdoor sports. She can be found training clients at Serao Academy in Mountain View, Calif., and Reactor Personal Training Studio in San Mateo, Calif., as well as in the home.

Chip huss, NasM-Cpt, Ces, pes, MMaCs, WFs, Master iNstruCtor, works with an array of athletes/clients, including Olympians, boxers, mixed martial arts fighters, first responders, and post-rehab patients.

aMaNda Kate hill, NasM-Cpt, Ces, pes, WFs, Master traiNer, is a fitness and nutrition coach based in the San Francisco Bay Area. She was among the first female NASM Master Trainers in the world.

MEET OuR ExpERTS

“Some women think their period makes them weaker, when in fact there are times during your cycle that you are stronger,” says Hill. “During menstruation, you want to focus on Hypertrophy (Phase 3 of the OPT model). In the days following the end of your period you can focus on Max Strength (Phase 4) and right around ovulation you should focus on Power (Phase 5)—this is when you’ll go for personal records.”

Huss says that showing an understanding of these issues can help male trainers develop trust with female clients. “Before we start, I always ask, ‘How are you feeling today? Where’s your head at?’ ” Huss explains. “If they are in a hormonal mood lull, I’ll structure their workout to include metabolic training at the end, so they can get an endorphin response and walk out feeling better.”

Talk The TalkAs always, communication is key—but be aware of how you’re communicating.

“I’ll have a client beating herself up for being tired when she has three kids, a full-time job, and PMS,” Haddad says. “That’s so much stuff! I use humor to cut through the stress and spend time redirecting negative talk to positive talk so it becomes ingrained.” It can be as simple as changing, “Ugh,

I only did eight push-ups today” to “Man, I’m beat and I still banged out eight push-ups.”

At the same time, don’t be afraid to push your female clients to be their very best, says Huss. “I train many women who are the minority in their sport, so they have a chance to stand out and shine. I’m almost harder on my female clients because they have such great potential. I want them to reach it and go as far as they can.”

“�Some�women�think�their�period�makeS�them�weaker,�when�in�fact�there�are�timeS�during��your�cycle�when�you�are�Stronger.”

Women-specific programs can

help your clients reach new goals.

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“women are really freaking tough,” says Amanda Kate Hill, NASM-CPT, CES, PES, WFS, Master Trainer. In fact, she says that, when the time is right, women can push themselves and get stronger and tougher than they thought possible. That’s why she structures workouts, like the one here, to take advantage of women’s unique physiology.

The routine here is a Total Body Phase 5 Power workout meant to be done on or around ovulation when high estrogen and testosterone infuse women with energy. “Just pay close attention that she’s performing these moves with proper form,” cautions Hill. “Elevating estrogen levels may interfere with collagen synthesis, and proper form will help her avoid injury. Train hard but smart.”


Take your female clienTs’ sTrengTh and fiTness To new heighTs wiTh This hormone-Timed full-body powerhouse workouT.

Inchworm with Push-Upa Stand with feet hip-width apart. Fold forward, bringing palms to floor (bend knees if necessary). b Walk hands forward to plank position, wrists under shoulders. Perform one push-up (modify by bringing knees to floor if needed). Walk hands back to feet; stand up to complete one rep.

Tube Walkinga Stand with feet hip-width apart, knees slightly bent, feet straight ahead. Place tubing around lower leg. Draw naval inward. b Take 10 small steps sideways, without allowing knees to cave inward. Repeat in opposite direction.

Alternating Reverse Lungesa Stand with feet hip-width apart, hands on hips. b Keeping back straight and core engaged, step back with right foot, then bend both knees to lower into a lunge. Press back to standing position. Repeat, stepping back with opposite foot. That’s one rep. Alternate with each rep.

1 Self-MyofaScial ReleaSe 30 seconds (or more) each on calves, quads, and lats

2 DynaMic StRetch (1 x 10 reps of each move)

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NASM.ORG / 27

1.2 Plyo Push-Up (10 reps)

a Assume a push-up position on a well-padded surface. Draw in naval and contract gluteal muscles. Slowly lower body toward floor by flexing elbows and retracting and depressing shoulder blades.b With explosive force, push back to starting position by forcefully extending elbows and contracting chest, allowing hands to come off the floor. When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can.

3 coRe/Balance/plyo (2 x 8 reps of each)

Medicine Ball Rotational Chest Passa Stand tall with body turned 90 degrees from a wall or partner. Hold the medicine ball with both hands at chest level, elbows flexed. b Using core, hips, and glutes, rotate body explosively toward the wall or partner, pivoting on back leg and going into triple extension to push the ball with as much force as possible. Catch the ball when it bounces back. Repeat. Switch sides after eight reps.

Single-Leg Hop with Stabilization a Stand with feet shoulder-width apart, pointing straight ahead. Lift one leg directly beside balance leg. b Hop forward landing on opposite foot. Stabilize and hold for three to five seconds. Hop backward, landing on opposite foot in starting position. Hold for three to five seconds. (Progressions: Use the same process and hop side to side or turning 90 degrees.)

ReSiStanceFour supersets; perform exercises in each superset back to back for listed number of reps, repeating each superset four times before moving to the next superset. Rest for two minutes between supersets. For exercises that require weights: For the first move, use a weight that’s 85% to 100% of the client’s one rep max; for the second exercise, choose a weight that’s 30% to 45% of the one rep max (or up to 10% of body weight for medicine balls).

1.1 Bench Press (5 reps)

a Lie flat on a bench with knees bent and feet flat on the floor. Hold one dumbbell in each hand at chest level. b Press both dumbbells straight up and then together by extending elbows and contracting chest. Hold. Slowly return dumbbells to body by flexing elbows and allowing shoulders to retract and depress.

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This workouT is meanT To be done on or around ovulaTion, when esTrogen and TesTosTerone infuse women wiTh energy.

2.1 Pull-Up (5 reps)

a Grip the bar slightly wider than shoulder width, palms facing out, elbows fully extended.b As you pull up, squeeze glutes and abs and exhale until chin is over the bar. Slowly lower to the starting position.Note: For those new to pull-ups, secure the ends of a resistance band on the bar and slip a knee or foot into the loop for help pulling up.

3.1 Push Press (5 reps)

a Stand with feet shoulder-width apart, knees slightly bent, holding a pair of dumbbells just outside shoulders with arms bent and palms facing each other. b Explosively push up, keeping one leg bent and extending the other to the rear for balance while pressing the dumbbells overhead until the arms are completely straight. Slowly lower to starting position. Repeat. Alternate legs on each set.

2.2 Medicine Ball Slams (10 reps)

a Stand holding a medicine ball (up to 10% of body weight) overhead. b Quickly and explosively throw the medicine ball toward the floor, allowing arms to follow through. Catch it (if it is a bouncing ball) or pick it up and repeat.

3.2 Single-Arm Dumbbell Snatch (10 reps)

a Hold a light dumbbell in one hand and stand with feet shoulder-width apart, pointed straight ahead. Keeping back flat, bend at the hips and knees, allowing hand with dumbbell to hang just below knees, centered between feet. b Explosively jump up, extending entire body and rising onto toes. Simultaneously pull the weight straight up until it reaches the middle of the chest. Tuck elbow to body and press the weight overhead. Lower to start and repeat.

Phase 5 POWER

Phase 3 HYPERTROPHYPhase 2 STRENGTH ENDURANCE

Phase 1 STABILIZATION ENDURANCE

Phase 4 MAXIMAL STRENGTH

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for more workouTs ThaT follow The opTimum performance Training™ (opT™) model, go To nasm.org/magazine.

Treadmill 5 minutes

Self-Myofascial Release thoracic spine, adductors, tfl

Static Stretch stability ball abs, seated ball adductor, standing tfl

cool-Down

4.1 Barbell Back Squat (5 reps)

a With a bar resting across shoulders, stand with feet about shoulder-width apart, toes pointing forward, back straight. Squeeze the glutes and pull the shoulder blades toward the spine. Keep eyes forward and a neutral head posture. b Bend knees and lower hips as though sitting into a chair; knees should track in line with toes, until thighs are parallel to the floor. Push back to starting position. Repeat.

4.2 Squat Jump (10 reps)

a Stand with feet shoulder-width apart and pointed straight ahead. Squat as if sitting in a chairb Explosively jump up, extending arms overhead. Land softly, maintaining optimal alignment. Repeat.

5 FInISHeR: Tabata Burpees (8 rounds; 20 seconds on, 10 seconds off)

NASM’s OPT™ model can help women develop

power and strength.


getting ahead

NASM-CPTs receive a special 10% discount on equipment and training products from ELIVATE® (formerly Fitness Wholesale). And that means access to a wide selection of products for your facility or for in-home use.

ELIVATE is a private, family-owned national supplier that offers same-day shipping on more than 23,000 fitness- and health-oriented products. Beyond workout staples like foam rollers, weights, kettlebells, steps, and BOSUs, the company offers larger equipment and tools for nutrition, pre-hab, recovery, and even sleep.

Each account with ELIVATE is connected to a specific fitness development manager. Their job is to help you get exactly what you and your clients need.

“We provide owners and trainers with the products that meet basic gym requirements, in addition to products that focus on a holistic, knowledgeable approach to fitness and wellness,” says Steven Copperman, vice president of ELIVATE. “We’re excited to work with NASM.”

TO GET 10% OFF, visit elivatefitness.com or call ELIVATE at 800-537-5512. Use promo code NASM10.

NASM PArtNer Profile

A great source for nearly any personal training tool.elivate

by an afternoon of evaluations where candidates assess, design, and execute a 45-minute program (another attendee stands in as the client). Every aspect is studied closely by an instructor who provides detailed feedback.

“It’s awesome—and powerful,” says Master Trainer James Henley, NASM-CPT, CES, PES, GFS, the Vermont-based owner of Body Resolution, who attended the Denver summit in March. “When you put yourself on the spot and perform in front of other experts, it makes you better. I believe that all trainers should be evaluated on a regular basis.”

LEARN mORE about the Master Trainer program: Visit nasmmastertrainer.com, or call 800-460-6276.

When Centralia, Wash.–based Master Trainer DeWayne Unger, NASM-CPT, CES, PES, BCS, FNS, GPTS, went to a 2013 summit, he’d already been a trainer for more than a decade. Even with all that experience, the event gave him a fresh perspective, which became four tips he feels make him a better trainer—and which he uses with clients every day.

LIsTEN Pay attention to the client’s goals and objectives.

FOcus Talk about what the client is doing right. Positive reinforcement works.

spOT Always ask permission before you spot (or touch!) a client.

cONNEcT Make sure that every exercise will help a client reach his or her goals and objectives—and explain why.

Secrets of the SummitNASM Master Trainers share what makes the Master Trainer Summit a powerful experience.

Intense. Challenging. Surprising. Those terms could be used to describe the entire NASM Master Trainer course, but trainers say they’re really the best way to describe the experience of the capstone event: the Master Trainer Summit.

Summits typically bring together eight candidates (who have passed the online program) and four Master Instructors for a morning of group discussions and case studies. That’s followed

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It’s your busIness

1 Tape Measure A tailor-style, retractable tape measure is flexible and locks into position to record measurements. Measurement tip: Keep the tape taut and level.How often to measure: About once a monthProduct pick: MyoTape tape measure; $8; accufitness.com

2 spark MoTion App allows trainers to analyze videos of client movements to note compensations. HIPAA-compliant, the app allows for secure two-way communication and video sharing with clients. Measurement tip: As you measure, share information and visuals with clients; they’ll be able to see progress and understand technique better.

How often to measure: First assessment, then every other weekProduct pick: Spark Pro, $6 per month; sparkmotion.com

3 GonioMeTer A tool with a stationary arm and moving arm used to measure joint angles. For information on how to use one, check out NASM’s Corrective Exercise Specialist program. Measurement tip: Make sure the pivot point of the goniometer is aligned with the axis of rotation on the joint being measured. Holding a pencil next to the joint’s axis can help.How often to measure: First assessment, then once a monthProduct pick: E-Z Read JAMAR goniometer; $16; medco-athletics.com

4 Blood-pressure MoniTor Digital blood-pressure monitors make taking a reading as easy as pressing a button. Measurement tip: Place cuff above the elbow. Client should be seated with arms and legs supported and relaxed. How often to measure: First assessment, then about every other month Product pick: Omron 5 Series Upper Arm Blood-Pressure Monitor with Wide-Range Cuff, $41; omron-healthcare.com

5 scale Options vary from doctor-office-type scales to smaller scales with digital readouts. Opt for one that has at least a 400-pound capacity. Measurement tip: Ensure client removes shoes and wears same

type of clothing at each weigh-in. How often to measure: About once a weekProduct pick: Detecto 439 Balance Beam Doctor/Physician Scale with Height Rod, 400 pounds; $149; detecto.com

6 posTure Grid This 2-inch-grid graph sheet is about 7 feet high and 3 feet wide and mounts on a wall. Clients stand in front of the grid for photos used to spot issues like irregular curvature of the spine or pronation or supination. Measurement tip: Ask client to wear minimal clothing so body contours are more easily visible. How often to measure: At least once during initial assessment Product pick: Alignabod, $150–$300; performbetter.com

7 calipers A pincer-looking device, calipers help determine body fat percentage. Some offer a digital display. Measurement tip: Keep position and angles of measurements consistent. For example, for the subscapular region, place caliper at a 45 degree angle 2 centimeters below shoulder blade. How often to measure: Every three or four weeksProduct pick: Lange Skinfold Caliper; $200; langeservicecenter.com

8 BioelecTricaliMpedance device Estimates body fat using an electrical signal; readout includes body fat percentage and lean body mass. Measurement tip: Make sure client is hydrated and hasn’t had caffeine or applied lotion.How often to measure: About every three or four weeksProduct pick: RJL Systems Quantum III Body Composition Analyzer, $4,690; rjlsystems.com

A goniometer provides accurate joint

measurements.

8 Must-Have assessMent toolsHalf are available for under $50—and can make a noticeable difference in your programs.

When building anything, you want the right tool for the right job. And having the right assessment tools can help you build perfectly targeted programs for your clients.

“If you don’t use assessment tools, you wind up guessing at progress,” says Russell Wynter, NASM-CPT, CES, PES, FNS, GFS, GPTS, MMACS, Master Trainer, co-owner of MadSweat in Scottsdale, Ariz. Adds Allen Dumolien, NASM-CES, PES, ATC, of Carrido Integrated Fitness in Newport Beach, Calif., “The use of objective measures is a great way to show tangible evidence of their progress.” Here, their top tool recommendations.

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Train with Fitness Apps Add even more relevance to your routines by integrating apps your clients are likely already using.

Fitness apps (and, in some cases, their associated gadgets) let clients log workouts, share accomplishments, and compare results with others, which can provide motivation. Here’s how to put four popular social fitness apps to use with your clients.

Talking to a reporter doesn’t have to be intimidating—and it can help you gain more clients and build your reputation.

“Speaking with your local media is a great way to develop your brand within your market,” says Amy La Sala, NASM-CPT and account supervisor at Off Madison Ave, a Phoenix-based

public relations agency. “You can become a thought leader offering expertise, which will drive business.”

These tips from La Sala will help you nail those interviews.

REAcH OuT Call or email television producers and newspaper reporters, introduce yourself and mention that you’d be available for interviews, especially if there’s a fitness-related topic in the news.

KNOw THE AuDIENcE For morning shows on TV, be more lighthearted and conversational; for topics such as childhood obesity, convey an authoritative, knowledgeable demeanor.

PASS If NEEDED If you’re being asked to speak on a topic that you’re not familiar with, it’s OK to decline—but refer the reporter to another more knowledgeable source if you can.

PREP TAlKING POINTS Before the interview, ask the general topic and prepare about three or four main talking points.

REcRuIT A clIENT If demonstrating exercises, ask a client to help. It’s difficult to demonstrate moves during an interview.

PRAcTIcE, PRAcTIcE, PRAcTIcE Ask a family member or friend to critique you as you review your talking points.

KEEP AN AcE Be ready to have some sort of information nugget or inspirational statement to end your interview.

MENTION yOuR MEDIA As you thank the host for your appearance, mention your YouTube channel, website, or Twitter handle. Then, engage with your contact on social media.

Secrets to Working with the MediaCamera shy? Here’s how to get over it and land an on-camera interview.

1 FITBIT fitbit.com

what it does: Records (especially when paired with

the Fitbit device) a variety of stats including weight, steps taken, calories burned, and heart rate. How clients use it: Friends can share stats; device can be worn day and night (it can record sleep patterns).Program idea: Create a Fitbit competition to see which clients can take the most steps. Offer weekly and annual prizes for winners.

2 STRAVA strava.com

what it does: Tracks runs or rides, so users

can compare against previous efforts (as well as against others who have run or ridden the same route). How clients use it: To find new routes, record past performance to monitor improvement, monitor gear for wear (with mileage). Program idea: When clients are traveling, have them share runs or rides so you can offer remote coaching advice.

3 PUMPUP pumpup.co

what it does: Feeds allow users to view new

photos from other users, see popular posts, or follow others as motivation to get more fit. How clients use it: Similar to Instagram, users can share before and after shots, finish-line images, and more. Program idea: Post photos of group classes or clients who have reached significant fitness milestones, such as successfully competing in an event.

4 NIKE+ nikeplus.nike.com/plus

what it does: Connects workouts through users’

social media, such as Facebook or Twitter. How clients use it: Sharing workouts with friends and family.Program idea: Ask clients to connect through your Facebook and Twitter accounts so you can provide motivation.

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Turn Likes into ClientsExpert advice to turn the blue thumbs-up into more green.Your Facebook account has the potential to be a business-creating tool. “Facebook is a much bigger pond than your local gym,” says Kyra Williams, NASM-CPT, owner of kyrawilliamsfitness.com. The next time you sign on, remember Williams’ eight tips for attracting more clients.

cREATE A “lIKE” PAGE A standard Facebook profile limits the number of friends. A “Like” page, which is often used by businesses and celebrities, has an unlimited number of followers.

POST REGulARly Establish a schedule for creating Facebook posts and stick to it. Williams, for example, posts about once a day at around noon.

GIvE fREEbIES Show that users will receive benefits from following you. For example, Williams posts a new recipe once a week.

OPEN cOMMENTS, clOSE MESSAGING Williams enables comments from all users but now blocks messages—she was receiving too many messages asking training questions. Encourage the use of email, so you can capture email addresses.

SHARE yOuR PROGRESS If you receive a new NASM specialization, share the news. People may inquire about training based on your new expertise.

buy ADS Use posts that have been popular in the past as the basis for new advertising. You’re more likely to get in front of the exact audience you’re seeking.

REPly, REPly, REPly One of the keys to turning Facebook followers into clients is replying and showing that you’re quick to respond.

cHEcK DEMOGRAPHIcS On business pages, you can check statistics about user demographics and when they view your page. Use this information for your posts’ timing and content.

Social media can bring more clients calling.

Build Your BrandDevelop your personal brand and you can boost your bottom line. “Branding is getting your name and reputation out into the marketplace while showing the style in which you choose to help clients,” says Doug Holt, NASM-CES, an Internet marketing strategist at Branded Innovation in Santa Barbara, Calif. “And that’s true whether you’re an employee, contractor, or gym owner.”

That said, each type of trainer has specific branding needs. Here’s a look at how to brand …

… as an employeeCreate your specialty niche, where you focus on a specific type of training (an NASM specialization is a great way to identify this). Mention to clients that you offer this specialization and develop a slogan or call to action related to it. Bonus: In doing this, you provide more value to your current employer while forming a foundation for your own business.

… as a contractorOnce you define your specialty (as above), further define your brand among potential clients. Be aggressive in representing your brand in social media. Provide client testimonials and consider creating videos showing your knowledge and training style. Another benefit: This can show facility owners how you might fit into their portfolio.

… as a Facility owner First, do an in-depth search of local media to see how nearby facilities are marketed, so you can plan how marketing to your ideal clients might fit. Then, plan a campaign on the Web and in print to reach those specific clients, highlighting features of your facility and class offerings that will appeal to them. For example, you might emphasize higher-end executive training or show that you’re sensitive to clients’ time constraints.

7 Questions about your brandTo identify your brand image, Holt recommends asking yourself these seven questions:

1 What are 10 adjectives to describe your training?

2 What type of clients do you enjoy working with?

3 Where are your clients located?

4 What compliments

do clients give you most often?

5 What is the best medium for reaching your clients?

6 What’s something unique about you?

7 What do you want to do next?

NASM.ORG / 37

LEARN MORE BY CALLING AN EXPERIENCED EDUCATION ADVISOR AT (888) 870-6326 OR VISIT US ONLINE AT

NASMMASTERTRAINER.COM.

BE THE BEST OF THE BEST.Not everyone’s ready, but if you believe you have what it takes, we can help

accelerate your career, increase your earning potential and help you gain the

respect and recognition that comes from being an NASM Master Trainer.

Choose from three Master Trainer tracks: Fitness, Sports Performance or

Special Populations. If you’re ready to take your certifi cation to the next

level, we’re ready to get you there.


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Must-Know Gear CareGym equipment is expensive. Keep yours running smoothly with this advice from Newton Ashman, operations director for TechMotion, a Pennsylvania-based fitness equipment repair company.

Nutrition Questions?What’s the right way to talk to clients about nutrition—and when is it time to enlist outside help? A good diet is the foundation every client needs to reach goals for weight loss, performance, muscle gain, or any other aspect of fitness. But when a client comes to you for nutrition advice, it’s important to know what you should and shouldn’t discuss. After all, unless you have advanced training in nutrition, there are certain topics that are simply out of your scope of practice. For example:

OK TopicsGeneral information about calories,

counting carbs, and eating healthier; sharing healthy information from broad-ranging, expert-approved sites like choosemyplate.gov.

Off-Limits Without Specialized Training

Advice around meal plans or the creation of meal plans; specific nutrition requirements.

So what can you do if you’re frequently approached about detailed nutrition advice? Partner with a registered dietitian.

“There are benefits for both sides,” says Casey DeJong, an instructional designer at NASM. “It lets trainers provide an extra level of service, and it can help connect trainers and their dietitian partners with additional clients who may have previously been outside their scope.”

Get the partnership conversation started by finding a dietitian near you. Visit the Academy of Nutrition and Dietetics site at eatright.org, where you can search for registered dietitian nutritionists (RDNs) by zip code.

Facility owners: Consider a more in-depth relationship with a dietitian. You could then include nutrition services in advertising for your facility. If you publish a newsletter, provide the dietitian space to share information with clients.

Machine SignS of wear Maintenance tipS

elliptical New or unusual noises or belt slipping

About every three months, examine drive belt, looking for worn grooves or rubber particles underneath machine

Stationary bike Rubber particles on ground around machine, belt slipping, grooves on drive belt

About every six months, look inside machine with flashlight to check for worn belts; lube hub bearings

Strength equipMent

Frayed cables, cracks in the plastic coating covering cables, cracked or brittle pulleys

About every three months, run a hand along cables, checking for scrapes or bumps (if there are any bumps or frays, replace cables); check for missing pins; check tightness of bolts and safety features

treadMill Check mileage on machine versus recommended life of belt; if treadmill trips electrical breaker or slows during use, it’s time for maintenance

Twice a year, follow manufacturer recommendations to lube the belt. Feel under main belt; if the edges of the belt feel different than the center, then the belt is worn

Stair-Stepper New or unusual noises; one pedal drops, not supporting weight

Once a year, open panel to examine pins and springs for rust from sweat; tighten clips and lubricate joints per manufacturer recommendations

Equipment maintenance

helps keep clients safe.

Note: These signs of wear can mean that equipment needs immediate attention. Beyond that, be sure to follow manufacturers’ recommendations on scheduled maintenance.

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SMALL GROUP, BIG POTENTIAL.Want to reach more people? Grow your business? Increase your

earning potential? NASM’s updated and enhanced Group Personal

Training Specialization can show you how to design, develop, and deliver

successful group personal training programs— including over 120

downloadable training programs.

You’ll get the communication and coaching skills necessary to

successfully teach, train, and motivate everyone involved. Plus, you’ll learn

how to develop a strategic business plan to maximize fi nancial success.

Best of all, you can try it risk-free for 3 days!

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(855) 960-5441Call now to learn more about the huge opportunity to be found in training small groups. Visit gptedge.com to learn more.

TREND LINE


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Eating a high-fat diet for this short amount of time can alter

the way muscles process nutrients, a new study shows.

The change could lead to long-term issues with weight-

gain and obesity. Says one researcher: “Most people

think they can indulge in high-fat foods for a few days and get

away with it. But all it takes is five days for your body’s muscles

to start to protest.” SOURCE: Obesity (APRIL 2015)

5 days

Interesting results from research into the benefits of Title IX: The increase in girls’ high school sports participation

in the 1970s was associated with a 7% decrease in the rate of obesity of adult

women 20 to 25 years later. NASM’s Youth Exercise Specialization (YES) can

help you make a long-term difference.SOURCE: valuatiOn review (FEbRUARY 2010)

More YeS BenefitSThat’s the term for the experience suffered by

people whose sleep pattern is different on

workdays and non-workdays. A recent study

hints that a social jet lag of two hours or more can increase the risk of an

elevated BMI and biomarkers for

inflammation and diabetes. Be kind to

your metabolism—stay on schedule.

SOURCE: internatiOnal JOurnal Of Obesity (DECEMbER 2014)

This can strengthen your

willpower too.

Control SnaCking with BrainpowerOverindulged in a high-calorie snack? A study shows that it could be due

to a lapse in the dorsolateral prefrontal cortex. “The research suggests that the best solution for effective self-restraint lies in maximizing brain

health,” says the study’s senior author. The good news? Other research shows that aerobic exercise can maximize the strength of this area.

SOURCE: PsychOsOmatic medicine (SEPTEMbER 2014)

Lose Weight, save Money

beWaresociaL

jet Lag

Research shows that being overweight adds $524 in annual costs for women and

$432 for men (this includes medical expenses, lost wages, etc.). Think of the savings a

weight-loss-oriented training program can offer.SOURCE: a heavy burden: the individual cOsts

Of being Overweight and Obese in the united states. THE GEORGE WASHINGTON UNIVERSITY (2010)

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CLIENTS WANT THE BEST THERE IS.Seven of the most important

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