THE TR AINING
The Latest for Fitness Professionals
FALL 2013
FITNESS
PARTIES
Expand
Your
Client
Base
Get
Hired!
HOW TO
STAND OUT
Best
Foods
Right
Now
Jump on the Youth
Training Trend
Reach Corporate
Fitness Markets
Secrets to
Online Success
P.6
TOP TIPS
FROM TRAINER
NIK HEROLD,
BONUS:
A PERFECT
WORKOUT FOR
DESK-BOUND
CLIENTS P.26
NASM-CES, PES
National Academy of Sports Medicine
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welcome
The mental and emotional benefits of fitness
can be just as powerful as the physical.
when we talk about the power of fitness,
we tend to focus on physical measures—pounds and
inches lost, muscle gained, blood pressure points lowered,
time shaved off completing an event. But the mental and
emotional benefits that come with fitness are just as
powerful, for you and your clients. As you read through
this latest issue, take special note of the following:
The feeling of exhilaration and freedom that comes with
climbing over buses and running through stadiums along
the Men’s Health URBANATHLON course
The empowerment that exercise can give to youths
far beyond sports, as it helps them feel in control of their
academics, their attitudes, their lives
The relationships we can build through fitness training—
get inspired by the story of Patrick Sjodahl, who is legally
blind but recently graduated from Life Time Academy as
Where do you want
The Training Edge
to go next?
a professional fitness trainer
The stress relief and mental wellness boost a little
movement can bring to the workplace—a benefit for
employees and their employers
At The Training Edge, we aspire to cover the various
$
ENJOY A gift on us!
Take 10% off your entire e-store
order at nasm.org/shop.*
To redeem, use code EDGE10
at checkout.
*Offer valid on purchases of $100 or more.
Expires 10/15/13.
ways fitness and nutrition intersect with our careers, our
lives, and our clients’ lives. And as we approach our
one-year publication anniversary, we’d love to know how
you would like us to take the magazine to the next level.
Share your thoughts at thetrainingedge@nasm.org.
Take
five
A handful of
our favorite
highlights from
this issue:
1
A proven way to
connect better with
clients that you can
use as early as the
first meeting (p. 8)
2
Easy and delicious
heart protection,
from breakfast to
chocolate dessert
(p. 9)
3
Two programs
that give you the
hands-on teaching
experience you
need to stand out in
a competitive field
(pp. 16 and 33)
4
Insider hints for
online training
success—whether
your entire business
is digital or it
includes in-person
clients (p. 18)
5
andrew wyant
nasm president
Navigate a tough
client situation—
“break up” with
grace and ease
(p. 31)
NASM.ORG / 1
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08232013141629
GET HANDS-ON
EXPERIENCE
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gym, have access to veteran Certified
Personal Trainers and put yourself in
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do you want increase your chance of
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Already Certified? You can still enroll
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Certain terms and conditions apply.
Enroll Today! I nasmjobtraining.com I 855-727-7551
FALL 20 3
Take your training to
new places with tips from
online expert Andrea
Austin, NASM-CPT.
National Academy of Sports Medicine
NASM LEADERSHIP
PRESIDENT AND
PUBLISHER
FOUNDER
VICE PRESIDENT OF
BUSINESS DEVELOPMENT
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8
ART DIRECTOR
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CEUs for You
DEPARTMENTS
FEATURES
Ready for another
great CEU offer
just for enjoying
The Training Edge?
This fall issue:
0.1 CEUs for $15.*
5 WARM-UPS
10 SAY YES TO YOUTH
The perfect pumpkin
smoothie; free entry at a
unique obstacle event;
better client connections;
top immunity boosts
Make a difference in kids’
lives—and improve your
business
TO TAKE ADVANTAGE
Read this issue.
Log onto thetraining
edgemagazine.com to
access the CEU exam.
Successfully pass with
at least 70% to earn
your NASM CEUs.
DAVID BOWMAN
HURRY!
*This $15 offer is only
good until 10/15/13,
when the price
increases to $19. Don’t
forget to share the
opportunity with friends!
30 TRAINER Q&A
Choosing between
strength and endurance;
handling client breakups;
vibration training
benefits
33 LEARNING & EARNING
The NASM program
that gets you hired;
revealing client questions;
a fun networking trend;
tips for referral success
36 TREND LINE
Fitness stats and facts
you’ll want to know
and share
16 LEARN FROM THE
EXPERTS How to get
hands-on experience and
business skills that can
help you stand out
18 MOVE IT ON
Follow two trainers
and their very different
paths to success in
the digital space
22 CORPORATE
CONNECTIONS
Open doors to
new opportunities in
workplace wellness
PLUS: This Workday
Workout boosts energy,
strength, and productivity
RESEARCH EDITOR
Nelson Peña
Jennifer Leight
Carol Pagliuco
Lindsay Stehman
Amy Rosenfeld
Amanda Bailey
Sally Berman
Stacey Penney
Dan Golden
Rob Williams
Michael Matassa
PUBLISHING STAFF
VICE PRESIDENT/
DIRECTOR OF PUBLISHING
ACCOUNT DIRECTOR
PROJECT MANAGER
Duncan Milne
Renee James
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.
© 2013, 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
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800.460.6276
ON THE COVER Nik Herold, NASM-CES, PES
Photographer: Embry Rucker
Stylist: Verity Hoskins
Hair & Makeup: Nyrie/Art Mix Beauty
NASM.ORG / 3
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warm-ups
EMBRY RUCKER
“The most valuable
tool for a fitness
professional is a
business coach.”
r
ON ouer
cov
Nik Herold
NASM-CES, PES
Rancho Palos Verdes, Calif.
Motivation from the start Clients often come in
believing the myth that working out more means faster,
better results. Reassure them that they don’t need to
put in a tremendous amount of time to get results. Just
30 to 60 minutes a couple of times a week works.
Business success The most valuable tool for a
fitness professional is a business coach. Accountability
and a fresh set of eyes make for a better business.
It’s just like what trainers do for clients. I’ve had two
business coaches, and their advice has been invaluable.
Making adjustments Be flexible and allow clients to
progress or regress if needed. Take squats, for example.
Lately, a lot of boot camps are emphasizing jump squats,
especially jumping onto boxes. I’ve found that a lot of
people can’t squat their own weight, much less jump onto
a box and squat. So the answer is to regress the squat by
using a suspension trainer until the client has the proper
form, depth, and flexibility to progress.
Favorite workout I’m a bit of a powerlifter at heart, so
anything where there’s a deadlift. I really like Jim Wendler’s
5/3/1 Program. Each training day focuses on a core lift. It’s
remarkably simple—and amazing for building strength.
Delicious nutrition I don’t think anything beats a
medium-rare, grass-fed flank steak with a ton of veggies—
like green beans, broccoli, and cauliflower—on the side.
NASM.ORG / 5
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Approved with warnings
warm - ups
Fall for These Foods
Nutrition, flavor, and versatility: Some seasonal selections have it all.
When thinking about fall foods, it’s tempting to go right to comfort foods like apple crisp and pumpkin bread.
Although it’s OK to indulge occasionally, it’s smart to guide clients toward healthier (but just as delicious) fall
flavors, says Courtney Walberg, RD, NASM-CPT, founder of Nutrition for Body and Mind in Beverly Hills,
Calif. “I use a lot of EatingWell recipes, which are well-balanced and presented with their nutrition facts.”
Walberg also browses farmers markets for inspiration. Here are some of her favorite seasonal tastes:
Just five of these
green buds pack more
Kale
This cabbage relative
contains more vitamin K
than any other leafy
green veggie. Serve
steamed with quinoa
and lightly sautéed
bell peppers, or blend
a handful of raw leaves
into a mixed-berry
protein smoothie to
pack it with green
antioxidant power.
Pomegranate
People who eat
pomegranate seeds
before exercising may
have an easier time
maintaining healthy
blood pressure during
their workout. Eat
out-of-hand, or stir them
into whole-grain cereal,
Greek yogurt, or salad.
Pumpkin
Just half a cup of
cooked pumpkin
provides more than
enough of your daily
sight-saving vitamin A
needs. Pumpkin seeds
also contain iron and
zinc, which are necessary
for healthy skin and nails.
Enjoy pumpkin soup,
a pumpkin protein
smoothie (see recipe
below), or a handful
of lightly toasted
pumpkin seeds.
Power-Up Pumpkin-Pie Smoothie
Walberg suggests this quick recipe as a pre- or post-workout treat.
Blend all ingredients until combined, and enjoy—guilt-free!
1/2 cup
canned pumpkin
unsweetened almond milk
1/2 cup crushed ice
1 teaspoon pumpkin-pie spice or cinnamon
1 tablespoon ground flax seeds
1 scoop protein powder (Walberg uses Garden of Life Raw Protein)
1 tablespoon honey
1/2 cup
nutrition: 261 cal, 21 g pro, 32 g carb, 12 g fiber, 23 g sugar, 5 g fat, 101 mg sodium
6 / THE TRAINING EDGE
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T
A
T
o
o
LEW HARRINGTON PHOTOGRAPHY
Brussels
sprouts
vitamin C than an
orange. Steam or sauté
them until tender, then
toss with balsamic
vinegar, olive oil, thinly
sliced Parmesan cheese,
and finely chopped
prosciutto.
BLEND/IMAGE SOURCE (BASKET); OLEKSLY MAKSYMENKO/GETTY IMAGES (APPLES)
Apples
Buy organic, and eat the
skin: The fiber found
there is a prebiotic that
works with the probiotics
in your digestive system
to bolster immunity.
Spread fresh apple
butter on whole-grain
toast, or toss apple
chunks into salads.
N
p
c
C
a
Challenge your clients
(or yourself) in new
ways with this unique
obstacle event.
The Countdown Is On
Are you and your clients ready for the Men’s Health URBANATHLON?
LEW HARRINGTON PHOTOGRAPHY
BLEND/IMAGE SOURCE (BASKET); OLEKSLY MAKSYMENKO/GETTY IMAGES (APPLES)
y
.
The clock is ticking on your opportunity to scramble over city buses, run through the upper decks
of sports stadiums, and celebrate victory over more than 10 miles of urban obstacles with thousands
of friends. Have you—and your clients—registered for the 2013 Men’s Health URBANATHLON?
The obstacle-course race is taking over Chicago, New York, and San Francisco in October and
November. And the event brings with it the chance to challenge current clients and connect with
potential new ones. NASM’s sponsorship makes it easy and even more rewarding. Just refer five
clients, and you’ll receive:
Free entry to the URBANATHLON of your choice
A 10% URBANATHLON discount code to share
Free subscriptions to Men’s Health and The Training Edge magazines
$50 off your first TRX Education Course
Check out more event details and all the ways NASM’s sponsorship helps you promote your training
at mhurb.com/trainingresources.
Numbers
to
Know
8,500+
urbanathletes
participating
10
grueling obstacles
10-11
miles
3
5
major cities
client referrals for
free trainer entry
NASM.ORG / 7
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Approved with warnings
Adjust
the
Clock
I
S
The key to better
connections with your
clients? Know their style.
E
h
Don’t let
jet lag sabotage
training.
I
f
c
m
T
Have a client competing in
another time zone?
“Planning is everything
when it comes to
preventing jet lag from
jeopardizing athletic
performance,” says Gary
McCoy, CSCS, NASMCES, PES, former strength
coach for the Miami
Marlins and Houston
Astros and current
performance coach for
the Australian national
baseball team.
m
f
b
w
i
A
Click with Your Clients
reset beforehand.
Three days before
international travel, start
adjusting to the new
time zone by resetting
clocks and gradually
changing routines.
“It doesn’t matter how much you know, unless you’re able to convey that
knowledge,” says NASM Master Instructor Marty Miller. “Fitness pros have to
think about the best ways to communicate, so that we don’t frustrate or lose
clients. We want to earn their trust and keep them on track.” By looking for hints
from your clients, you can determine the best ways to get through to them.
Check out these behavioral orientations that clients may have toward exercise.
Style
train outside.
Sunshine tells the body to
stay awake, and it will help
your client get acclimated
to the new time zone.
try a sprint. McCoy’s
players use this drill to
recover from jet lag faster:
Within 24 hours of arrival,
run 120-foot sprints with a
3-to-1 recovery-to-effort
ratio. For example, if it
takes a client 7 seconds
to run 120 feet, he should
rest for 21 seconds, then
run again. Repeat the
sprint 10 to 15 times.
GetThrough
Tips
autonomous
impersonal
These clients have
something to chase—for
example, a wedding they
want to get in shape for.
They like to feel in charge
of setting goals but need
a trainer’s motivation to
carry through.
These clients are willing
to set their goals and
commit to working
out on their own. They
don’t enjoy constant
supervision or need
extensive external
motivation.
These clients may be
shy and even reluctant
about going to a gym. Or
they may have tried a
gym before but didn’t see
results. They tend to feel
they cannot reach the
goals they want.
Look for detailed ways
to set and track goals—
reports, graphs, and such.
Focus on how specific
exercise programs
address goals.
Be a good listener and
come prepared with
multiple ways to help them
reach their goals. This
approach will keep them
confident and engaged.
Frequently encourage
them, and stay away from
discussing emotional
triggers (like body image).
Show these clients that
they really are in control.
EXPERT CONSULTED: Marty Miller, DHSc, NASM-CPT, CES, PES, ATC, has researched the behavioral orientations that
individuals have toward exercise and how understanding these leanings can improve trainer-client communication. He is an
NASM Master Instructor, the director of fitness at Mizner Country Club in Delray Beach, Fla., and an adjunct faculty member
at California University of Pennsylvania.
I
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RADIUS IMAGES/IMAGE SOURCE (SALMON); CORBIS/IMAGE SOURCE (HAND WASHING)
controlled
c
m
o
b
t
BLEND/IMAGE SOURCE
be smart with
food and drink.
Boost water consumption
by about 30% on the day
of travel and upon arrival.
But reduce alcohol and
fatty foods. In addition to
being dehydrating, alcohol
can disrupt sleep. So can
high-fat foods.
i
d
S
I
C
b
w
c
t
p
g
b
w
a
F
g
z
warm - ups
Is It a Harmless
Splurge?
Even an occasional high-fat meal can endanger heart
health. Try these tips for delicious protection.
In two studies worth sharing with your clients, researchers discovered that a single
fat-packed meal reduced the dilation of arteries by up to 24% for hours afterward. The
culprit? Saturated fat, which boosts levels of triglycerides—a type of fat in your blood. Too
much, even from a single splurge, seems to make artery walls constrict, reducing blood flow.
The good news: You can recommend these tasty, easy alternatives for cardiovascular health.
Post-workout lunch: Almond butter on whole wheat. The good fats plus
magnesium and potassium in nuts, combined with the fiber in whole grains, may keep arteries
functioning in a healthy way. Or try topping whole-grain bread with peanut butter and a
banana, or cashew butter and sliced strawberries.
Dinner out: A Mediterranean feast. Omega-3-rich salmon and vegetables drizzled
with olive oil is an artery-friendly alternative to saturated fat–packed restaurant meals.
Drive-thru upgrade: Salad and apple slices. The nitrates in spinach plus flavonoids
in apples boosted artery dilation and blood flow and lowered blood pressure, in one
Australian study. Use a dash of an oil-and-vinegar dressing; add grilled chicken for protein.
Heart-smart dessert: Berries and dark chocolate. Instead of baked goods or
ice cream, dive into a bowl of berries, and munch a small square of dark chocolate. Berries
deliver polyphenols that pamper arteries, and dark chocolate can help keep arteries elastic.
Stick with an ounce of chocolate with a cocoa content of 70% or more.
Easy breakfast: Oatmeal, nuts, and fruit. Order this combo (available at some food
chains), or make your own. Toss oatmeal, nuts, and dried fruit into a container with a little
milk; cover and leave it in the refrigerator overnight. In the morning, you’ll have muesli—an
old-fashioned European breakfast treat. Oats help keep blood vessels functioning at their
best; so do the healthy fats and minerals in nuts. Certain compounds in dried fruit, such as
the anthocyanins in dried tart cherries, may help artery health by cooling inflammation.
Back on track
Ways for clients to move past a slip-up:
Walk it off. Wait 15 minutes after the meal.
Then get blood flowing and digestion
moving—and help relieve stress. Warn
clients not to go extra hard that day to
“make it up”; that could boost injury risk.
Go for green tea. It contains polyphenols
that can help break down fat.
RADIUS IMAGES/IMAGE SOURCE (SALMON); CORBIS/IMAGE SOURCE (HAND WASHING)
BLEND/IMAGE SOURCE
Immunity Boosts You Need
Is your immune system as strong as your body? Here’s how to rev it up.
Cold-and-flu season
brings you in contact
with more infectioncausing germs—at
the gym, at home, and
places in between. So
get your flu vaccine,
be a faithful handwasher, and take these
additional steps.
Eat protection.
Food is the best way to
get the antioxidants,
zinc, iron, vitamin D,
and omega-3 fatty
acids you need for
optimal immune function. Go for a rainbow
of fruits and vegetables; lean protein like
chicken, fish, soy, and
eggs; and vitamin Dfortified milk (or other
beverages). Add yogurt
or kefir for probiotics.
Cut the sugar.
One study found that
eating 100 grams of
8
The number of hours
flu viruses can live
on surfaces. Make sure
mats and equipment
are properly disinfected
after each use.
sugar significantly
hampered the ability
of white blood cells to
attack bacteria for at
least five hours.
Rest and relax.
Sleep deprivation can
weaken immunity. So
can stress.
Value friendship.
People who have six
or more connections
are four times better at
fighting off the viruses
that cause colds than
those with fewer pals.
Keep your edge.
Exercise lowers your
risk of upper respiratory infections. But
intense training can
reduce your defenses.
If you’re taking your
fitness to a new level
or prepping for an
event, be sure you’re
following all of the
previous steps.
NASM.ORG / 9
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Latreal Mitchell,
NASM Youth Exercise
Specialist (YES), shares
the gift of fitness.
NASMFA13_youth_layout [P].indd 10
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08082013141735
say
YES
to youth
With childhood obesity on the rise and in-school
physical education programs under siege, you can make
a difference, for children and your business.
by michael woelflein
n
photography by dustin fenstermacher
More than one-third of U.S. children and adolescents are overweight
or obese. The obesity rate for 6- to 19-year-olds more than doubled from 1980 to 2010,
to about 18%, according to the Centers for Disease Control and Prevention. Meanwhile,
schools are cutting physical education in the face of budget problems and lax regulations.
The Department of Health and Human Services recommends at least 60 minutes of
physical activity every day for youths—including aerobic, muscle strengthening, and
bone strengthening exercises—but only six states require 150 minutes per week in
elementary schools, and even fewer push for enough exercise for older kids. It’s an ugly set
of numbers, because exercise helps kids live happier lives, avoid disease, and even perform
better academically. But it also means there’s an opportunity for fitness and sports medicine
professionals to step in and help.
NASM.ORG / 11
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A Hero for the Masses
Latreal Mitchell, NASM-CPT, CES, YES (Youth
Exercise Specialist), is doing her part. Every
weekday in July, Mitchell led two-hour workouts
and nutrition/healthy living sessions for 80 kids
at the Link Community School in Newark, N.J.
“They get it,” she says. “They say, ‘Wow,
what am I doing to myself—creating diabetes
and bad habits?’ You see that aha moment, and
it’s awesome. They tell their parents, ‘Don’t do
that’—and why. It’s empowerment from the
bottom up.”
Mitchell is thinking bigger too. She created
a cartoon team of kid superheroes, The Fitness
Bunch™, who empower children to exercise, eat
healthier, and make smart choices. It’s now a
nonprofit foundation (fitnessbunch.org) and
Mitchell hopes to publish her first book in 2014,
starring Kidd Fantastic™.
“We’re going to reach the masses, the kids
who really need us, wherever they are,” Mitchell
says. “We want to create a place for kids to go for
the support they need.”
The personal trainer/lifestyle coach to former NFL (and current morning TV) superstar
Michael Strahan first took up the cause in 2000,
long before youth obesity and fitness became a
hot topic. Mitchell developed and ran a summer
Fit Academy for Kids in the Los Angeles area
for four years, helping hundreds of kids, with
support from the local chapter of the American
Heart Association. She’s also spoken at schools.
It all started when Mitchell was working at
a Los Angeles–area gym and an 11-year-old girl
asked her for help to make the school’s track
team. The girl’s mother couldn’t pay for training
but didn’t want a handout, and the daughter
didn’t make the team.
Mitchell revels in that aha moment when kids like
these at the Link Community School in Newark,
N.J., “get it” and understand the power (and fun) of
healthy living for themselves and their families.
What the Science Says
Simple Steps, Big Benefits
Exercise helps kids and teens in sports, life, and even the classroom.
Strong for life Regular physical activity makes youths stronger,
improves their endurance, and helps them build and maintain healthy
bones and muscles. “I love to see the awkward kids become less
awkward, learn how to move,” says Latreal Mitchell, NASM-CPT, CES,
YES. “Learning about this now is going to change their lives.”
Freedom from disease and depression Regular exercise
decreases the risk of a long list of diseases and conditions, including
obesity, diabetes, heart disease, depression, anxiety, and certain
cancers. “When kids exercise, good things happen,” says Mary C.
Friesz, PhD, RD, CDE, LDN. “It’s as simple as that.”
A thoughtful generation Studies show that regular exercise
may improve cognitive skills, study habits, personal conduct,
grades, and test scores. John J. Ratey, MD, a clinical associate
professor of psychiatry at Harvard Medical School and author of
Spark: The Revolutionary New Science of Exercise and the Brain,
has made physical education his life’s work. He points to Naperville,
Ill., where a fitness-based, in-school program has helped reduce
overweight kids to 3% of the population, and helped the school
place No. 1 on a worldwide standardized test for science and No. 6 in
math. “Exercise turns on the brain,” Dr. Ratey says. “It makes the
learner ready to learn. It makes our brain cells ready to do what
they’re supposed to do, and it promotes the growth of new brain
cells. It’s amazing. With a little bit of exercise, we can affect so many
people. We can change our culture. Really.”
12 / THE TRAINING EDGE
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08082013141853
s
l
r
r
,
a
r
a
h
n
t
l
k
g
r
e
,
f
.
NASM.ORG / 13
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08142013170647
Keys to a
meaningful youth
fitness program:
fun, integration,
progression, and
parental
involvement.
“I saw a kid miss out on something she really
wanted at that age,” Mitchell says. “I knew then
that kids were going to need help.”
try this
Link Up with Kids Who Need You
Looking to partner with schools or community programs?
Have a plan. “Define what makes you special, and what you can
do to help,” says Mitchell. Then, “Make the program,” says Chris
Falcon, NASM-CPT, CES, PES, YES. “Start with the basics, then add
fun, integration, and progression. Once it’s on paper, you’ll be
motivated to share it.”
reach out to your circle first. Your clients have kids. Your
friends have kids. “Don’t look for new connections right away,” Falcon
says. “Tell everyone you know, and empower them to help you get your
idea out there.” Mitchell’s star client, Michael Strahan, put her in touch
with Newark Mayor Cory Booker, which led her to the Link program.
Start with community programs and private schools.
“Public schools are tough, because you need the whole district to
approve, not just a principal,” Mitchell says. Look to local YMCAs,
recreation departments, churches, and private schools.
Get sponsors. Mitchell has subsidized her programs in the
past but eventually found corporate and government support.
“Reach out to see who else sees this as a problem,” says Friesz.
“Pediatricians might be willing to support your effort with dollars.
Parks and recreation directors might go to bat for you.”
include parents. In Mitchell’s program, kids keep a food and
activity journal. She also requires parents to visit periodically.
“It’s not going to matter if you’re teaching the kids and getting them
in shape if the parents are still buying Cheetos,” she says.
Making a Difference
Mary C. Friesz, PhD, RD, CDE, LDN, has seen up
close that not enough kids or families are getting
what they need. With a background in nutrition
and wellness, she’s been working with children
for 25 years. And lately she’s seen children as
young as 15 diagnosed with type 2 diabetes.
“Fifteen years ago, the youngest type 2
patient I saw was 45,” says the author of Food,
Fun n’ Fitness: Designing Healthy Lifestyles for
Our Children and frequent teacher of NASMapproved continuing education courses. “I’ve seen
high blood pressure in little kids. So they already
have middle-aged diseases, and the scariest thing
is, we don’t know what these diseases do to the
growth and development of these children. We
won’t know for another 10 or 15 years.”
The best solution, she and other experts say,
is physical education and nutrition programs in
schools, combined with education for parents. But
in more and more places, that’s not happening.
“There are a lot of kids who don’t get 60 minutes a week,” says Dr. Friesz. “They walk from
the car to the house and from the couch to the
bathroom, and they work out their thumbs while
gaming or texting. I don’t understand why the
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John Moore, the New York Rangers defenseman
who introduced himself to Falcon at age 12 and
said he would play in the NHL someday.
Falcon runs one-week Movement Exposure
Camps for 10- to 18-year-olds during the summer.
The 90-minute sessions feature mental prep;
warm-ups; movement prep; speed and agility;
body-weight resistance training; core work that
emphasizes balance, stability, strength, and
power; cool-down dynamic stretching; and a talk
about the benefits of healthy eating and exercise.
“We want them to raise their awareness, to
understand their body and what it’s capable of, and
we want them to have fun,” Falcon says. “Exercise
can’t be something they think is negative.”
Making It Work for You
people who are making the rules in our schools
don’t see the benefit of exercise for our kids.”
Dr. Friesz, who wrote her book in 2000, started
the fight in the late 1980s, when she developed
and ran a 10-week Food, Fun & Fitness program
in Harlem, New York. This year, she’s joining the
Solmaz Institute for Obesity at Lenoir-Rhyne
University, where she’ll lead a similar program for
people of all income levels.
“The time has come for fitness professionals
to help,” she says. “If we all get together and do
whatever we can, we can make a huge difference.”
Falcon and Mitchell are at the forefront of a
market that could explode in the coming years.
“The beauty of youth fitness is that it hasn’t
reached its peak,” Mitchell says. “Now is the time
to really get involved, to get your Youth Exercise
Specialist credential. People are starting to pay
attention to what’s happening with their kids. It’s
a catch-the-wave moment.”
Falcon believes that working with kids will
become a bigger part of his business, and soon.
“There’s a ton of demand, and I’m in a competitive environment, with 11 gyms around me,” he
says. “You have to set yourself apart with a great
program, but the kids are coming, more and more.
“They need it,” he adds. “So do we, as a country.”
Empowering Kids
Chris Falcon, NASM-CPT, CES, PES, YES, owns
and runs the Reactive Performance Enhancement Center in an upscale Chicago suburb,
where he sees a split between kids with overuse
injuries from too much (or too focused) sports
programming and those who “don’t do anything.”
They’re often 40 or 50 pounds overweight, he
says, totally sedentary, and struggling.
“They feel defeated,” Falcon says. “That’s
wrong. You can’t be defeated when we haven’t even
had a chance to get you in the game yet—and I mean
life, not sports. We need to empower these kids
and get them to understand what they can do.”
Falcon started the Highland Park (Ill.) Kid Fit
program in 1998. Since then, he’s trained everyone from kids who barely know how to move to
Meet Our Experts
boost your
skills
Key to
Youth
Success
The Youth
Exercise
Specialist (YES)
credential
prepares you to
help young
clients lose
weight, improve
their skills in
sports, and learn
things about
their bodies that
will serve them
for the rest of
their lives. It can
help you enter
and succeed in a
niche market
that’s growing
every day. And it
can position you
to help in the
larger battle
against obesity.
For more
information, visit
nasm.org/yes,
or call 877-6702489.
LATREAL MITCHELL, NASM-CPT, CES, YES.
Mitchell is the founder and CEO of the nonprofit
Fitness Bunch Foundation. Her Get Fit kids’
workout/hip-hop video has generated more than
14,000 YouTube views.
CHRIS FALCON, NASM-CPT, CES, PES, YES.
Falcon was the little kid running around the gym,
trying to pick up 10-pound dumbbells. He believes
strongly in body intelligence and helping people
communicate with and listen to their bodies.
JOHN RATEY, MD. Dr. Ratey is one of the
foremost experts on youth and physical
education as it relates to brain function. He is
spreading the word through his nonprofit,
Sparking Life (sparkinglife.org).
MARY C. FRIESZ, PHD, RD, CDE, LDN. Dr. Friesz is
an expert on diabetes, weight, eating disorders,
and nutrition. She lost more than 50 pounds
30 years ago—and maintained it. Her 19-year-old
hockey player son inspired her focus on youth.
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Get a leg up with
Life Time Academy:
Grads earn 40% more
than their peers.
Learn from the
Experts
What if you could acquire science-based fitness knowledge,
hands-on teaching experience, and business skills in one program?
You can, with a powerful NASM partner. by joe kita
16 / THE TRAINING EDGE
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experience and instruction to enable
them to stand out and be more successful. Since Life Time Academy debuted
in 2011, there have been 89 graduates;
91 more students are enrolled. But the
key numbers: 99% of graduates are
employed in the fitness industry, and
they are earning approximately 40%
more than their peers.
Leveling Up with Life Time
according to the bureau of
Labor Statistics, there are approximately 250,000 fitness trainers and
instructors in the United States, and
the job forecast is for faster-thanaverage growth (24%) through the rest
of the decade. Good news, right? Well,
only if you can differentiate yourself
in this increasingly competitive and
sophisticated market.
To help you do just that, NASM has
partnered with Life Time Fitness,
which operates 106 fitness centers
across North America, to develop a
unique curriculum that not only certifies trainers but also delivers real-life
“I’ve wanted to be in the fitness industry
for a long time, so I did my certification
research and found NASM to be one
of the best ways to get into the field,”
explains Shaun Ingram, 24, a graduate
who now works at Life Time Fitness
in Centennial, Colo. “I spent months
with the NASM-CPT book and was
ready to take the test. Even though I
felt confident in my knowledge, I didn’t
feel confident about my ability to be a
personal trainer. I started looking for
a more in-depth approach and found
Life Time Academy.”
Depending on your level of fitness
education and experience, there are
four NASM programs available:
Traditional: 40 weeks/670 hours,
no previous exercise education required.
Includes instruction in exercise science
and business/communications, plus an
eight-week externship. Graduate as a Professional Fitness Trainer with NASMCPT, CES, and PES credentials. $8,950.
Accelerated: 24 weeks/390 hours,
exercise degree required. Focuses on
applying previous learning; includes an
eight-week externship. Graduate as a Professional Fitness Trainer with NASMCPT, CES, and PES credentials. $4,923.
Externship: Eight weeks/120 hours,
NASM-CPT and CES certifications
required. Hands-on intensive. $1,027.
Specialist: Eight weeks/60 hours.
Graduate as a Mixed Martial Arts Conditioning Specialist. If already CPT, $812.
Life Time Academy has nine “campuses” (existing fitness centers that have
been specially equipped and staffed) in
Colorado, Michigan, Minnesota, North
Carolina, Texas, and Virginia. Others are
planned for Arizona, Illinois, Nevada,
New York, and Utah.
The Power of Hands-On
Instructor Sarah Hankel, NASM-CPT,
CES, PES, has seen the value of the program firsthand. “I’ve had students with
degrees in exercise science and kinesiology who wanted hands-on experience,
and I’ve seen a 180-degree change in
their confidence levels. They learned
how to design programs for a wide range
of individuals, as well as what it takes to
develop a business.”
One of Hankel’s students, Patrick
Sjodahl, probably wouldn’t even be a
Professional Fitness Trainer if it wasn’t
for Life Time Academy. He has a hereditary disease called Leber’s that caused
him to become legally blind in his early
20s. Although technology still makes
traditional book- and online-learning
possible, to really absorb his lessons he
needed hands-on training. Literally.
“Although he can’t visually see how a
person is moving,” explains Hankel, “he
can feel how their muscles are working
and make an assessment based on that.
He’s great at building relationships
with clients because he can relate to the
obstacles they’re trying to overcome.
He’s pretty inspirational, too. He’s very
athletic, he runs marathons. If Patrick
can do these things, there’s really no
excuse for anyone.”
“I just looked at what my opportunities were, not the opportunities I didn’t
have,” adds Sjodahl, who graduated from
the Life Time Academy in St. Louis
Park, Minn., this year.
To capitalize on this NASM opportunity yourself and learn more about Life
Time Academy, visit ltacademy.net.
Meet Our Expert
Sarah Hankel, NASM-CPT, CES,
PES. Hankel hasn’t let type 1 diabetes
stop her from dancing, competing
in triathlons and marathons, or
motivating clients and trainers.
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Move It On
Ever thought about taking your training to a digital space?
Here’s what online fitness pioneers say you need
to know to succeed in this still-new territory.
OUR WORLD IS MORE DIGITALLY CONNECTED THAN
ever before. We rely on the Internet for everything
from entertainment to exercise tips. In fact, millions
of people do searches on health topics (including fitness) every day. So it’s only natural that many fitness
professionals are looking for ways to connect with
this growing contingent of online fitness seekers.
Maybe you’ve started your own blog and dabble
in social media. Or maybe you’re curious about
digital opportunities but haven’t done anything yet
because you’re not sure where to begin. Well,
whether you’re just starting out or looking to step up
your online efforts, experts say that now is the time
to make a move. But before you go all-in, check out
the insider secrets of two NASM trainers who’ve
created their own virtual fitness businesses—each
taking distinct but equally successful paths.
Path 1: Expand Your Training Model
Andrea Austin is an NASM Certified Personal Trainer who has spent more than 20 years in the fitness
industry. She’s perhaps best known for her highly
customized fitness plans that include something
Austin calls “tweaks”—a process of modifying and
manipulating workouts to keep results rolling in.
Although Austin was already using tweaks for
in-person sessions in the St. Paul, Minn.–area, she
wanted to connect with more fitness-seekers.
Soon, TweakMyWorkout.com was born, offering up
customized strength training, cardio workouts,
nutrition plans, and flexibility/restorative work.
While creating a website is a great goal, Austin
says the hard work really comes after setting up
shop online. The bigger tasks are spreading the
word and getting clients to trust an online model.
Using LinkedIn to connect with professionals, and
social-media platforms like Facebook to connect
with fitness seekers, Austin was able to build her
client base. Advertising wasn’t a focus because the
site’s main goal wasn’t profit; it was primarily about
connecting with people.
“I have a deep passion for helping people, and
going online opened up an opportunity to reach the
entire world,” Austin says. Even with a growing
network of online clients, Austin is committed to
training clients in person. “I just can’t give up that
part of me.” Balancing online versus hands-on
training works perfectly for her style.
First steps: Austin recommends that newcomers
to the online arena begin by testing the waters:
Create social-media pages for your business, but
always remember to keep your personal page as
professional as possible as well.
Start interacting online with current and potential
clients and fitness professionals. Don’t try to push
services on people, just look to build relationships.
DAVID BOWMAN
BY JOE VENNARE, MS, NASM-PES
18 / THE TRAINING EDGE
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DAVID BOWMAN
Andrea Austin,
NASM-CPT, has
found success with a
balance of in-person
and online training.
NASMFA13_move_layout [P].indd 19
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Anthony Vennare,
NASM-PES, closed the
doors of his gym to
open up new
opportunities online.
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This way, Austin says, you’ll be able to figure out
if you even like working in the online environment.
“Online training is not for everyone,” she adds.
“There are very unique challenges. For one, you will
need to develop your ability to connect with people
without necessarily seeing them.” This is key in
terms of keeping your clients motivated when you’re
not there to give them a physical pat on the back or
an in-person pep talk.
Market yourself: Austin relies heavily on client
testimonials and personal relationships to create
awareness about her website. “I focus on being real
and open with people—both in person and online,”
she says. “I know that creating trust can be difficult
over the Internet, so I use Facebook and a lot of candid client photos to build a community.” She has
also started a podcast on iTunes—Andrea Austin
Fitness—to help spread the word.
Finding success: By reimagining the personaltraining experience and using the Internet as her
studio, Austin was able to grow her client base
and increase her productivity. And as her online
business grew, so did her reputation. As a result,
her training studio in St. Paul is extremely busy.
Best advice: Be patient. “Things won’t happen
overnight, so be prepared,” Austin says. “Making
money is a great outcome, but it should not be
your driving force. The No. 1 mind-set to have is a
passion for helping people—set up a simple yet
unique way to connect with those who need you.”
At first
glance, these
two fitness
pros may
appear to be
worlds apart,
but the pair
has more in
common
than you
might think.
Both were
able to take
their fitness
business to
the big-time
when they
went online.
Ross Mantle
Path 2: Reinvent Your Training Model
At the opposite end of the spectrum from fitness
veteran Austin, you’ll find Anthony Vennare, NASMPES. Just four years ago, Vennare, 24, opened his
own gym: Hybrid Athlete. It was a 12,000-squarefoot training center complete with kettlebells,
weighted sleds, sandbags, and nearly 400 members.
But in a bold move, Vennare elected to close the
doors. He admits it was a risk. “But the bigger the
risk, the bigger the reward,” he quickly adds.
Vennare’s goal: to reinvent Hybrid Athlete and
position it as an online destination for exercisers
and fitness professionals alike. Now, TheHybrid
Athlete.com houses hundreds of instructional
exercise videos, training articles, and fitness programs, along with fitness education and business
coaching on the professional side.
But Vennare prefers to talk about the things you
can’t see on the surface—the “big picture” aspect of
the project. “There are a lot of fitness enthusiasts
who start websites about what they eat or how they
train, and I think that’s great. But that’s a blog, not a
business,” Vennare says. From the start, his plan
was to build a community of like-minded fitness
seekers, then provide them with a platform to learn,
interact, and belong. “I set out to build a brand that
I could grow into a business. It’s just a different
mind-set,” he says.
And it seems to be working. Vennare has also
launched RaceDayDomination.com—a training
program for obstacle-course racers—and he’s currently retooling KettlebellCardio.com to turn it
into an online kettlebell-instruction course.
First steps: Vennare advises others to start by
defining their niche. “Online fitness businesses are
a dime a dozen; it’s a saturated market. The only
way you can stand out is by defining the thing that
you are going to do better than anyone else. For me
that was body-weight and kettlebell exercises.
From there, I could build a brand, an audience, and
a viable business.”
Market yourself: Vennare’s approach combines
content creation with customer engagement to
build an active community. “If you set out to create
great content, marketing will never be an issue,” he
says. In fact, useful and sharable content has been
his best tool for earning trust and proving that he is
knowledgeable and committed to his audience’s
goals. In the beginning, he gave it all away for free.
Now, when he releases a training program or online
product, Vennare says that people are more likely to
purchase it—“they know the quality they’re getting.”
He also conducts free coaching calls and uses
Twitter and Facebook to interact with followers. “I
want to help people get fit, so I just do that, whether
I am getting paid or not,” Vennare says. “Eventually,
everything comes full circle.”
Finding success: Like Austin, Vennare has been
able to branch out, grow his personal brand, and
offer other services he hadn’t initially thought of.
In addition to running his trio of websites, he speaks
at industry conferences and consults with other
fitness professionals who are looking to grow their
online presence.
Best advice: Have faith in what you have to offer.
When Vennare thought about transitioning to a
purely Web-based business, he told himself one
thing: “If they can do it, so can I.” He says, “I saw
other people doing it … I knew I could figure it out if
I worked hard enough—and you can too.”
Editor’s note: The author of the article, Joe Vennare, is
Anthony Vennare’s brother and business partner.
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Corporate
Connections
Your NASM training can help businesses improve
employee health and satisfaction, while saving
them money and boosting productivity.
Here are smart ways to expand your client base.
BY BRIAN FISKE | illustrations by Jacob Thomas
22 / THE TRAINING EDGE
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photo credit here
Set your goal. Hoping to expand your established clientele or build a
business solely around employee wellness? The former might mean more
targeted searches, in order to find an employer with a workforce that you can
fit into your current schedule; the latter might mean researching potential
partners (such as a dietitian), so that you can offer a wider range of benefits.
photo credit here
It happens to almost every trainer: As you get to know a client,
she shares more about her job, her co-workers, her company. You hear
about how much time she spends in the office and how stressed work
makes her and her colleagues. Then a lightbulb goes on: You can help.
It’s smart thinking—and something that more businesses are realizing.
A 2012 Kaiser Family Foundation and Health Research and Educational
Trust annual survey of employer health benefits found that 63% of companies with three or more employees that offered health benefits also offered
at least one wellness program. The likely reason: Research also shows that
health-promotion programs cut sick leave, health-plan costs, and workers’
compensation and disability costs by about 25%. In other words, investing
in wellness is a way to invest in the bottom line.
And that’s where you come in. As an NASM professional, you have skills
that perfectly match businesses’ increased interest in employee health and
wellness. Here’s some expert advice on how to open those doors and put a
new corporate spin on your skills.
photo credit here
photo credit here
NASM.ORG / 23
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boost your skills
Strength for the Job
NASM’s Corrective
Exercise Specialist
(CES) credential
gives you advanced
skills to help
clients who are
experiencing
musculoskeletal
impairments,
muscle imbalances,
or rehabilitation
concerns. CES can
be especially useful
for workers who
spend long hours
sitting at a desk.
Rounded shoulders,
a forward-thrusting
chin, overactive hip
flexors … you’ll be
able to help those
issues and more.
“CES is the best
program out there
in the arena,” says
Rick Richey, MS,
NASM-CPT, CES,
PES, CSCS, LMT,
owner of R2
Fitness in New York
and an NASM
Master Instructor.
Learn more at
nasm.org/ces
or by calling
888-595-7596.
Know the benefits to the business. This is the
heart of the (eventual) pitch you’ll make to the
company: What’s in it for them? The answer: Lots,
especially when it comes to return on investment.
One example from a report by Health Affairs and
the Robert Wood Johnson Foundation: An analysis
of 36 peer-reviewed studies of wellness programs at
large firms found that average employer medical
costs fell $3.27 for every dollar spent on wellness.
Studies on workplace wellness support what
you’re offering. Present the facts when you approach
the business to make it a matter of dollars and sense.
Know the benefits to employees. Studies show
that Americans spend nearly eight hours a day
sitting or otherwise sedentary (at a desk, in the car,
in front of the TV). And with that comes an increased
risk of obesity, diabetes, and heart disease; poor
posture; achy backs; and missed chances for calorie
burn. (For more on this, read Move a Little, Lose a Lot
by James Levine, MD, PhD.)
The solution? Standing more. Moving more. And
correcting the muscle imbalances that result from
hunching over a desk. This is where NASM’s Corrective Exercise Specialist (CES) training gives you a
competitive advantage. (For more, see “Strength for
the Job,” at left, and the workout on page 26.)
Research the business. “You want to get a feel for
the company’s stance on health and wellness,” says
24 / THE TRAINING EDGE
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Jonathan Penney, NASM-CPT, general manager for
Plus One Health Management, a company that
develops fitness solutions for businesses across the
United States. “That will help you determine the
best way to help.” Penney’s example: If you learn that
your favorite local business is basically four people
working countless hours to build their company, you
can tailor your message to them, not only by touting
productivity benefits and discounted rates for the
group, but also by offering fast and effective workouts that don’t require a significant time investment.
Make the right contacts. Aim higher than human
resources. That’s the advice of Jason Curtis, PhD,
CSCS, health, wellness, exercise, and sports sciences
instructor and fitness coordinator at San Juan
College in Farmington, N.M., who has consulted on
numerous corporate wellness plans.
“The people in HR are really not the decisionmakers,” he says. “You might deal with them to set up
a time to talk about what you can offer, but when you
make your pitch, you want the COO or a senior executive in the meeting who you can get excited. Then
you’re going to have more of a chance of success.”
How to find the right people? Try to talk to someone
who works at the company—ask about contacts and
what he’d like to see in a fitness or wellness program.
You can also connect with the company on LinkedIn.
A little legwork can make a big difference.
Promote yourself. Create a leave-behind packet
or document that outlines the benefits you can
bring to the business, and possibly a variety of
program options ranging from discounted group
rates to more custom choices. This isn’t a time to
exaggerate—if you aren’t a registered dietitian or
Fitness Nutrition Specialist, offering nutrition
advice might not be a good idea. Clearly outline
your expertise: the ability to lead custom teambuilding group exercise classes. In-office corrective
exercise consultations. Individually tailored recommendations to correct muscle imbalances and
strength issues. Morning, lunchtime, or break-time
movement recommendations. Whatever you can
do to help employees feel refreshed, stronger, and
more focused at work.
What the Science Says
How Fitness Pays
It’s no surprise
what you’ll find if
you dig into the
benefits of fitness
in the workplace:
It’s a good thing
all around. You’ve
already discovered
a few key areas
(25% reduction in
absenteeism;
the ability to battle
“sitting disease”;
and a strong return
on employer
investment).
More fuel for the
fire: A study of
876 hospitals by
the American
Hospital
Association found
that 41% of those
who measured
a return on
investment saw a
return of 1-to-1 to
2-to-1 ($1 to $2 for
each $1 invested),
while 24% reported
a return of more
than 3-to-1.
And keep in mind
There’s always
room for
improvement.
Another survey
found that even
though many
employers already
embrace workplace
wellness, only
about 7% of
them offer
comprehensive
health-promotion
programs. In other
words, you can
still be a boon to
companies that
are already
interested in
employee wellness,
by helping them
get to the next level.
for research
Try the Wellness
Council of America
(welcoa.org), the
Centers for Disease
Control and
Prevention
(cdc.gov), and
the Robert Wood
Johnson
Foundation
(rwjf.org).
advice: Be patient. Ask questions about employee
health challenges. And listen.
Dream big. “I live in an oil and gas basin, and a lot of
company owners went to a convention in Houston
for oil and gas where somebody talked about wellness programs,” says Dr. Curtis. “I suddenly had all
these businesses coming to me with questions about
wellness programs.”
Why highlight this experience? Because it shows
that when business owners hear about the benefits
of corporate wellness programs, they immediately
understand the advantages. Take action now, and it
could be your door that they’re knocking on next.
Be ready to change. Listen to what the employer
wants and needs, and work to meet that need. “This
might not be like the gym where someone is going
to seek you out,” says Dr. Curtis. “You might have
folks who are resistant to what you have to say.” His
Meet Our Experts
jonathan penney, nasm-cpt, fms. Penney
shares his love of athletics and staying active with
corporate clients by inspiring a passion for healthand-wellness as part of their daily lives. He believes
that being active is not to be taken for granted.
jason curtis, Phd, cscs. Curtis, a former
strength coach for the Los Angeles Angels of
Anaheim and Bob Knight’s basketball team at
Texas Tech, is a recent PhD graduate in health
promotion and wellness.
NASM.ORG / 25
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08152013172514
the
workday
boost
Desk-bound employees can develop a hunched
posture that saps energy and strength. Here’s a
safe-for-the-office routine that can help.
2
H
C
A
b
o
B
R
o
C
b
for many people, nine-hour workdays are the minimum—and lunch breaks are
short or taken at the desk. Even if the person goes to the gym a few times a week, it isn’t always
enough to offset the impact of so much time at work. This can lead to upper-crossed syndrome,
the shoulders-hunched, head-jutting-forward position that signals muscle imbalances in the
neck, chest, shoulders, and back. Fortunately, you have the tools to help—especially if you have
a Corrective Exercise Specialist (CES) credential.
“Developing a program that breaks someone away from his or her desk and gets them moving and active will result in a happier, healthier, more productive employee,” says Jonathan
Penney, NASM-CPT, general manager for Plus One Health Management, a company that
develops fitness solutions for companies across the United States. The routine featured here—
created by Penney and Rick Richey, MS, NASM-CPT, CES, PES, CSCS, LMT, owner of R2
Fitness in New York and an NASM Master Instructor—not only does that, it also fights those
upper-crossed syndrome imbalances. And it’s easy for clients to take advantage of the moves in
an office setting, during the workday.
Start Here
Before recommending this workout to anyone, Penney and Richey both say an overhead squat
assessment to determine imbalances is smart. Once you’ve identified imbalances, you can
then suggest a specific foam-roller routine to lead into the workout. The idea is to inhibit the
overactive muscles before moving into any stretching or muscle activation movements.
All in Order
This workout is designed so that clients finish the “A” exercises in a circuit before moving on
to the “B” exercise, the “C” exercise circuit, and so on.
26 / THE TRAINING EDGE
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08082013154443
2
H
A
k
o
b
B
w
s
e
y
t
Quick
Neck Saver
A
A
B
B
C
C
Warm-Up
A1 Reach, Roll, and Lift
2 to 4 minutes
HOW TO DO IT
Choose from a variety of mobility movements:
A Knee Hugs: Stand up straight. Raise one leg with knee
bent. Gently pull knee toward the body; lower and repeat on
other side.
B Frankenstein Kicks: Stand up straight, arms out in front.
Raise one leg at a time, keeping it straight, trying to touch the
opposite hand.
C Squat to Stand: Stand; lower to squat position. Stand
back up.
2 to 3 sets, 6 reps per side each
HOW TO DO IT
A Kneel down and round back, placing elbows on the floor.
Elbows should be bent 90 degrees.
B With palms flat on the floor, slide right hand forward until
arm is straight. Rotate right palm so that it’s facing up.
C Raise right arm as high as you can. Do six reps, then repeat
with left arm.
Trouble with neck
strain while sitting at
a desk? Make sure
your client isn’t
dropping her head to
her chest or jutting her
head forward to try to
work it out. “That’s
going to increase
the compensatory
patterns exponentially,
unfortunately,” says
Richey. Instead, he
recommends tucking
in that chin and
pressing the back of
the head into the back
of the chair, so it’s in
a kind of retracted
position. This
activation will help
relieve the strain.
e
s
,
e
e
n
t
—
2
e
n
t
n
e
A
B
A
B
c
A2 Wall Angel
B YTA
2 to 3 sets, 10 reps each
HOW TO DO IT
A Lean the back flat against a wall with knees slightly bent,
keeping head pushed back against the wall. Move both arms
out to side with elbows bent at 90 degrees. Both elbows and
both wrists should be touching the wall.
B Slowly slide both arms up the wall, keeping the elbows and
wrists touching the wall, trying not to let the back arch. Then
slide back down. Repeat.
2 to 3 sets, 10 reps each
HOW TO DO IT
A Stand with feet hip-width apart. Keep abdominals tight,
and bend slightly at the waist.
B Lift arms in front and slightly to the sides of the body at
a 45-degree angle, keeping thumbs up (palms facing each
other) and pinching shoulder blades back and down (this is
the Y position).
C Move arms straight out to the side, with thumbs still up (T).
D Lower arms to sides of body with thumbs up, still retracting
and depressing the shoulder blades (A). Return to the start
position and repeat. Aim to slowly move from one position to
the next over a six-second count. To increase difficulty, lean
your upper body forward a bit more.
n
d
NASM.ORG / 27
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08082013154454
For more
workout
resources
that follow
the Optimum
Performance
Training™
(OPT™) model,
go to
thetrainingedge
magazine.com.
A
A
B
B
C1 Floor Bridge
C2 Plank
2 to 3 sets, 10 reps each
HOW TO DO IT
A Lie on back with knees bent, placing feet flat on the floor,
shoulder-width apart. Arms are at sides with palms up.
Tighten abdominals and contract glutes.
B Slowly push through heels and lift pelvis off the floor until
knees, hips, and shoulders form a straight line. Hold the top
position for two seconds and then slowly lower pelvis back
to the floor. Repeat.
2 to 3 sets
HOW TO DO IT
A Lie on stomach with feet together and forearms placed
on the floor.
B Tighten abdominals and contract glutes to lift body off
the floor into a straight line from head to toe. Hold the top
position for 10 to 30 seconds, then lower.
A
A
B
B
C
D1 Scaption Push-Up
D2 Quadruped Chin Tuck
3 sets, 10 reps each
HOW TO DO IT
A Get into a push-up position (a more upright push-up
against a desk is fine), feet together, abdominals tight, body
straight, hands slightly more than shoulder-width apart.
B Slowly lower, then press back up to the start.
C At the starting position, raise right arm slightly in front (in
line with shoulder blade), thumb up. Hold briefly, then lower
back to push-up position. Do a push-up, then repeat with
other arm.
3 sets, 10 reps each
HOW TO DO IT
A Get on hands and knees with back straight and head in
line with spine. Extend chin toward the floor.
B Scoop chin down toward chest as far as possible (like
nodding “yes”). Keeping chin close to body, slide back into
the starting position. Hold for five counts. Repeat.
28 / THE TRAINING EDGE
NASMFA13_workout_layout [P].indd 28
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08082013154846
Stay
ConneCted
with naSM.
Be Part Of The Conversation
Keep up-to-date with cutting-edge training
techniques, new research, and exclusive offers
you won’t want to miss. Join the conversation
and stay connected with NASM!
facebook.com/PERSONALTRAINERS
twitter.com/NASM
blog.nasm.org
GET FIT.
LOOK LEGIT.
Make sure everyone knows you’re an NASM
Certified Personal Trainer with authorized
NASM apparel and accessories. Plus, get 15%
off your trainer gear order through The Training
Edge magazine!
15% OFF
APPAREL & GEAR
PROMO CODE: EDGE15
Offer expires 10/15/2013
SUIT UP AT:
NASMAPPAREL.COM
Trainer Q&A
Q
a
t
Can a top athlete train for
strength and endurance?
A
Bodybuilders and endurance
athletes fiercely debate this
question. Just look online, and
you’ll find entries with warring titles like
“Top 3 Reasons Why You Can’t Train for
Power and Endurance” and “How to Build
Strength and Endurance at the Same Time.”
Plenty of exercise routines work on strength
and cardiovascular fitness, but does one
type of workout interfere with the other? A
well-designed Canadian study took a closer
look at the physiological drawbacks and
benefits. University of Alberta researchers
assigned exercisers to one of three routines:
three days a week of strength or endurance
training or six days a week of a combined
A
h
a
o
N
I
t
a
t
I
c
I
r
i
a
w
f
routine. After 12 weeks, the endurance
and concurrent exercisers similarly
improved their maximal aerobic capacity.
The strength and concurrent groups saw
an improvement in leg-press and kneeextension strength. However, the evidence
suggests that muscle hypertrophy was
greatest in the strength-only group. Bottom
line: Combining strength and endurance
could compromise strength gains a bit, but
you’ll still see strength and cardio benefits.
expert: len kravitz, phd, coordinator of
exercise science at the University of New Mexico,
worked as an aerobics instructor before earning
a doctorate in health, physical education,
and recreation.
Q
Have a question
you’d like us
to cover?
Send it to us at
thetrainingedge
@nasm.org.
30 / THE TRAINING EDGE
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OPPOSITE PAGE: PAUL CONRATH/GETTY IMAGES. THIS PAGE: VEER
c
f
t
photo credit here
?
Q
setting goals
e
NA
a
N
i
H
h
p
t
Q
client tact
What’s the best way
to “break up” with
a client when it’s not a good
training match?
r
?
Not meshing? Clients
generally appreciate
an honest approach
and referral.
A
The first time I “broke up” with a
client, I handled it about as well as
a high school kid breaking up with
his girlfriend. I just stopped returning calls
and texts from a client who was missing a lot
of sessions. I later apologized in person.
Now, when things are not meshing as well as
I would like—when a client is not responding
to cues during a session or just seems to be on
a different page—I have a better plan. I’ll first
try to get back on track by discussing goals.
If it’s still not working, I’ll have an honest
conversation and suggest another trainer whom
I know and trust. That’s where building solid
relationships with other trainers pays off. Yes,
in one sense we’re all competing against one
another. But if I pass clients along, my colleagues
will return the favor or even send people to me
for a session to learn something new.
Q
new
tools
OPPOSITE PAGE: PAUL CONRATH/GETTY IMAGES. THIS PAGE: VEER
photo credit here
Who
can benefit
from vibration
training?
expert: Rich Fahmy, MS,
NASM-CPT, CES, PES, is
a workshop instructor for
NASM and a personal trainer
in Orange County, Calif.
He has a great time “getting
his vibe on” using WBV
platforms and as a master
trainer for Power Plate.
expert: Luke Baumgartner, MS, played
college football and lettered in four high school
sports. He now consults with San Diego–area
high school and youth coaches, stressing proper
technique and body mechanics.
A
Research has found benefits from
whole body vibration (WBV) training
for everyone from elementary school–
aged gymnasts and college athletes to middleaged adults and even nursing-home residents.
If a client is cleared to participate in resistance
and cardiorespiratory training, he can most
likely use WBV training. (If your client is unsure,
have him consult his doctor first.)
As a WBV platform vibrates, it increases
gravitational force on the body. The body
responds with thousands of reflexive
muscular contractions per minute, as well
as positive adaptations in connective tissue,
neuromuscular efficiency, bone density,
hormonal response, and physical capabilities.
Originally used to help Russian cosmonauts
counteract the effects of zero gravity on muscle
and bone, WBV has been shown in research to:
Boost circulation and cardiovascular
function
Ease muscle soreness
Whole body vibration training can be
used during any phase of the Optimum
Performance Training™ (OPT™) model.
Help with weight loss
Reduce bone loss
Increase flexibility, range of motion,
strength, speed, balance, and muscle mass
It is often recommended that the total time
on a WBV platform does not exceed 30 minutes
initially and that users stay well hydrated, as
workouts can be taxing on the body.
NASM.ORG / 31
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08232013143230
GivE YOuR cLiENTs
ThE LifEsTYLE
ThEY wANT.
Clients looking for a positive change are also
looking for a way to sustain their results.
With NAsM’s fitness Nutrition specialist
(fNs) and weight Loss specialist (wLs)
courses, you’ll become the weight loss and
nutrition expert clients turn to for the results
they want and need.
SAVE
20%
on FNS or WLS
PROMO CODE: EDGE20
Offer expires 10/15/2013
ENROLL TODAY!
Call 888-508-8394 or visit
www.nasmhealth.com
fitness
Nutrition
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weight
Loss
Specialist
Learning & Earning
Your Best
Marketing
Secret
A New
Way to
Stand Out
In real estate, the mantra
is “location, location,
location.” For personal
trainers, it could be
“referrals, referrals,
referrals.” When current
clients sing your
praises, you can’t buy
better advertising.
“Word of mouth is your
biggest, best marketing
tool,” says Tracy Rewerts,
NASM-CPT, WFS, owner
of Time For Change
Personal Training in Erie,
Colo. “When a client tells
a friend she’s getting
good results, that’s a
testimonial from a trusted
source. And it’s free.”
In the past year, Rewerts
has gained 20 new clients
through referrals. Her tips
for success:
Start your job search
with the advantage of
hands-on experience.
1
Spread the Word
On Rewerts’ website, she
includes a section about
her referral program and
its benefits (see rewards
below). She also mentions
it at initial assessments.
VEER
2
Fitness employers favor candidates with
on-the-job experience. But when you’re just
starting out, how do you acquire those skills (and
also important industry contacts)? The answer:
the Associate Personal Trainer Experience
(APTE), NASM’s new personal trainer
success program.
“The experience is sort of like an audition,”
says Mike Fantigrassi, MS, NASM-CPT, CES,
PES, NASM’s director of professional services.
“It’s a way to gain real-world communication and
problem-solving skills and to discover what the
jobs and expectations are within the industry.”
NASM is one of the first personal trainer
certification organizations to create such a
focused experience. Once a candidate signs up,
NASM finds a facility match and arranges a
face-to-face interview. When the candidate is
accepted, he will participate in the sponsoring
facility’s training process.
Throughout the 10-hour-per-week, eightweek program, trainers follow a series of learning
objectives, practice activities, and online courses
outlined by NASM. Sponsors evaluate their skills
with score sheets and verbal assessments.
But perhaps most valuable is the hands-on
experience, industry contacts, and job leads.
“When job candidates have similar
credentials and education, experience makes
the difference between who gets hired,”
Fantigrassi says.
APTE can be included as part of NASM’s
educational packages. To be a host facility or to
participate as a trainer, call 888-229-0838 and
ask for a dedicated professional success
specialist, or email nasmjobtraining@nasm.org.
Reward Referrals
Giving freebies—such as
samples or free training
sessions—provides an
incentive for referrals.
3
Welcome Friends
Invite current clients to
bring a friend for one free
group-fitness session.
4
Use Social Media
From time to time, Rewerts
reminds clients about her
referral program through
various social-media
sites. Such reminders can
spur current clients
to forward links with
your information.
NASM.ORG / 33
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08142013164642
FASTER. STRONGER.
BETTER.
Whether working with competitive athletes or
weekend warriors, the NASM Performance
Enhancement Specialization (PES)
gives you the expertise to improve their
performance at any level, in any sport.
SAVE $100 ON PES
PROMO CODE: PES100
Excludes Exam Package.
Offer expires 10/15/2013
Enroll Today!
pesedge.com I 888-860-9278
Performance
Enhancement
Specialist
Learning & Earning
Simple Yet
Revealing
Questions
What the Pros Want
In the field of sports training, credentials stand out.
Step into the realm of professional sports training with
the NASM Performance Enhancement Specialist (PES)
credential. In fact, many top sports teams have begun
requiring PES for their trainers. It provides trainers:
Here’s what to ask to
better tailor workouts to
your clients’ needs.
VEER (TRAINER WITH CLIENT); Mark Goldman/corbis (baseball); CAL CRARY/GETTY IMAGES (ABS); IAIN BAGWELL/STOCK FOOD (SMOOTHIE); CRISTOFFER ASKMAN/GETTY IMAGES (MASSAGE)
A more complete picture. “PES gave me a holistic
point of view for assessing athletes,” says Todd Tomczyk,
MS, ATC, NASM-PES, CSCS, head athletic trainer for
MLB’s Pittsburgh Pirates. “So, if I’m looking at a player with
a hurt shoulder, I don’t just look at the shoulder. With PES
training, I also look at the ankle, knees, hips, and spine to
see if there’s an anomaly. PES helps me look at the entire
scope of an injury and consider the complete athlete.”
A broader scope of practice. “I can work in all facets
of professional athletic training, from rehab and injury
prevention to off-season conditioning,” Tomczyk says.
It’s customary to ask clients
about health conditions
and fitness goals. But what
else can help you get to
know your clients and their
needs? Geoff Lecovin, MS,
DC, ND, LAc, NASM-CPT,
CES, PES, suggests these
questions:
Financial rewards. Trainers with specializations often
see income increase by 20%, per an International Health,
Racquet & Sportsclub Association report.
The PES Self-Study is $699 (or $799, including a live
workshop). Sign up through our website and receive
a free seven-day trial, which includes an online exam,
textbooks, and a study guide. Also included: a three-disc
DVD program, iPod video, and the Cardio for Performance
online course. For more information, visit nasm.org/pes.
What are your
hobbies? This question
can give you clues about
potential muscle overuse.
For example, those who
play golf or tennis may
suffer from repetitivestrain injuries. And those
who have sedentary
hobbies have the potential
for other imbalances.
Celebrate Fitness
Want to meet new clients? Tap into the fitness-party trend.
“Hosting fitness parties—for birthdays, reunions, bachelors and bachelorettes, and more—can
introduce you to new clients,” says Nikki Kimbrough, NASM-CPT, CEO of Get Fit w/Nik Inc. “At least
10 people is best, but you can work with as few as five in a gym setting or even at someone’s house.”
When you dine out,
what do you order?
It’s a conversation starter
that can give you a peek
into a client’s diet and
lifestyle—and lead to
nutrition recommendations.
Another good diet-related
question: What did you
have for breakfast?
Is your stress high?
Heavy stress can lead to
dysfunctional breathing—
which can bring on fatigue,
stiffness, and overall poor
fitness performance.
Recognizing the challenge
can help you address it as
part of the training plan.
Business Tips
1
2
3
keep it
interactive
add healthy
eats
perk it up
with PRIZES
Along with playing
energetic, fun music,
offer fitness-related
games—like
match the abs to
the celeb.
Feature a DIY
smoothie bar, where
you can assist and
instruct. Or serve
champagne glasses
full of fresh fruit.
Reward winners of
fitness games or
challenges with
relevant prizes, such
as training discounts
or massages.
Advertise through
social media and
flyers at health-food
stores and spas.
Link up with
sources of referrals,
such as wedding
planners.
Schedule parties to
run about two hours.
Consider charging
$20 to $50 per person
for something like a
mini boot-camp. If
you need to plan and
bring supplies, you
can go up to $75 to
$100 per head.
NASM.ORG / 35
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08142013164703
TREND LINE
7.7
Ordering In vs. Eating Out
When clients don’t want to cook, it could be a smart move
to get takeout rather than dining out. In a survey of more
than 1,000 diners, those who went out to eat were:
10 times more likely to nibble on bread
Twice as likely to order an appetizer
More likely to order side dishes
(nearly 40%, versus 25%)
More likely to order dessert
(25%, versus 4%)
Fewer minutes of physical activity
racked up per day by moms with
kids under age 6, compared with
childless women. Fitness centers
with child care are key for moms.
SOURCE: AMERICAN JOURNAL
OF PREVENTIVE MEDICINE
Percentage of participants
in obstacle, mud, and theme
races who are female.
Have you shared info about the Men’s
Health URBANATHLON with your female
clients? Although the event was launched
by a men’s magazine, it challenges
everyone. Check out page 7 of this issue
and mhurb.com/trainingresources.
Twitter:
A Weight-Loss Tool
Researchers found that people who read and posted
daily updates about their weight loss efforts on Twitter
lost more weight. In fact, every 10 tweets corresponded
to a 0.5% loss in weight. Are you connecting
with (and encouraging) your clients through Twitter?
SOURCE: UNIVERSITY OF SOUTH CAROLINA’S
ARNOLD SCHOOL OF PUBLIC HEALTH
SOURCE: ACTIVE.COM
20
Minutes of moderate exercise
that immediately increase
attention and cognitive ability.
Share this stat with business
clients who are tempted to skip
a session on a busy day.
SOURCE: CLINICAL NEUROPHYSIOLOGY
3
The number of weekly sprintinterval workouts that match the
effectiveness of five long cardio
sessions, in terms of vascular health.
SOURCE: THE JOURNAL OF PHYSIOLOGY
CORBIS/IMAGE SOURCE (WOMAN AND BABY, DUMBBELL); ISTOCK (FOOD CONTAINER, MAN WITH PHONE)
58
SOURCE: SEAMLESS, AN ONLINE ORDERING SERVICE
36 / THE TRAINING EDGE
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4
MORE
KNOWLEDGE.
MORE
EXPERIENCE.
MORE
RECOGNITION.
Gain more experience and knowledge. Earn more money and respect.
That’s what comes with the NASM Master Trainer. You already have the drive.
It’s what pushes you every day, and it’s what gives you the uncommon strength
needed to push your clients through their plateaus, comfort zones and their
weaknesses. It’s also what makes you ready to push beyond your NASM–CPT
and become an NASM Master Trainer.
With the NASM Master Trainer you’ll increase your expertise by choosing
from three elite Master Trainer tracks. Fitness, for customized nutrition and
conditioning. Sports Performance, for targeted athletic development. Special
Populations, for versatile tness for all demographics and needs. Earn more.
Command the respect of your peers. Reach your potential.
Be elite. Be an NASM Master Trainer.
Visit NASMMasterTrainer.com or call 888-870-6326 for more information.
THE NASM-CES
It’s Like Getting Your PhD.
This isn’t just any program. This is NASM’s
Corrective Exercise Specialization (CES).
And it’s for the person who wants to do more
than train their clients—they want to invest in
their clients. It’s for the person who wants to do
more than maximize their earning potential—
they want to maximize their credibility.
SAVE $100 ON CES
PROMO CODE: CES100
Excludes Exam Package. Offer expires 10/15/2013
Enroll Today! I cesedge.com I 888-552-4915
Corrective
Exercise
Specialist