THE TRAINING
The Latest for Fitness Professionals
THE
SKI AND
SNOW BOA
WORKOUTRD
P. 2
NOVEMBER/DECEMBER 2014
BEST
WINTER
YET
SECRETS
6
OF NASM
MASTER
TRAINERS
USING OPT™ FOR
SNOW SPORTS
Smart
Tech
Solutions
I2 TOP
TRAINER
GIFTS
HOW TO SET
YOUR FEES
(TO GIVE AND GET)
THE NEW SQUAT
STAR TRAINER
ANDREA AUSMUS,
NASM-CPT, CES,
ON STAYING
RELEVANT—AND
EARNING RESPECT
6 WAYS TO TWEAK
THIS POWER MOVE
The Buzz
on
Caffeine
FRIEND OR FOE?
3 WEBSITE
STRATEGIES
THAT WORK
National Academy of Sports Medicine
NASM_ND14_cover_layout [P].indd 3
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THE EXCLUSIVE
OPTIMUM PERFORMANCE
TRAINING (OPT™) MODEL.
IT’S WHAT MAKES NASM DIFFERENT.
What is the Optimum Performance Training (OPT™) model?
It’s the industry’s first comprehensive training system based on
scientific, evidence-based research. It takes the guesswork out
of program design and helps NASM Certified Personal Trainers
produce consistent and remarkable results for their clients.
Because of the OPT model, NASM Certified Personal Trainers
change lives. They take into account an individual’s needs to
create customized exercise programs for maximum results and
improved quality of life.
The NASM Certified Personal Trainer certification is the ONLY
certification that uses this proven, in-depth methodology of OPT.
Master the OPT model and become an NASM Certified
Personal Trainer.
$100 OFF CPT!
PROMO CODE: CPT100
EXPIRES: 11/30/2014
Excludes Exam Only & Life Time Academy Packages.
888.508.8394 | CPTEDGE.COM
WELCOME
Many people find the holidays to be the most
stressful time of year. As fitness professionals,
we have a built-in relief valve: Exercise.
I’M A FIRM BELIEVER THAT THE HOLIDAYS ARE
only as stressful as you allow them to be, but I might be in the
minority: A number of surveys say that most people find the
holidays—and winter in general—to be the most stressful
time of year. As fitness professionals, however, we have
a built-in relief valve: Exercise. Lots of research has shown
that exercise can help relieve stress—and a Princeton
University study published last year showed that exercise
can also reorganize the brain to be more resilient to stress.
Stress? Not here.
Obviously, it’s important to talk to clients about making
exercise a priority. As you do, consider these strategies
to see them through—and build a deeper relationship too.
Mix things up. Talk to clients about their schedules,
and be willing to rearrange things (within reason) to keep
them on track so they continue to feel the benefits of
exercise. Offer shorter, more intense workouts if necessary.
Stay flexible. If your client is excited about a new
fitness gadget, figure out how to work it into your sessions
TAKE
FIVE
Some of our
favorite highlights
from this issue:
1
An energy-boosting
coffee-banana
smoothie to get
you through
tough workouts
(p. 7)
2
Twelve great
gifts chosen by
trainers—including
one helpful book
to improve
your business
(p. 10)
(see page 20). If they’re feeling down about overindulging,
help them see the bigger picture of adopting a healthy
3
lifestyle for the long-term, despite occasional slip-ups.
One Master
Trainer’s advice
for the year ahead?
Volunteer in
your community
(p. 14)
Get them out. Shorter days and colder weather can add
to feelings of stress and anxiety; time spent outside can
help alleviate those feelings. One solution worth suggesting:
snow sports (turn to page 22 for more).
We at NASM look forward to bringing you more issues
4
of The Training Edge in 2015. Let us know what you’d like to
Five awesome
tips to combine
fitness tech and
personal training
(p. 20)
see in the magazine at thetrainingedge@nasm.org.
5
ANDREW WYANT
A workout that
can take a client’s
skiing ability
to a new level
(p. 26)
NASM PRESIDENT
2 / THE TRAINING EDGE
NASM_ND14_welcome_layout [P].indd 2
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nov/ dec 20i4
National Academy of Sports Medicine
NASM LEADERSHIP
PRESIDENt AND
PUBLISHER
foUNDER
VIcE PRESIDENt of
BUSINESS DEVELoPMENt
VIcE PRESIDENt of SALES
VIcE PRESIDENt of
oPERAtIoNS
VIcE PRESIDENt
of MARKEtING
VIcE PRESIDENt of
PRoDUct StRAtEGy
coNtENt StRAtEGISt
Andrew Wyant
Dr. Mike Clark
David Van Daff
Brad Tucker
Bill Toth
Kelley Dilworth
Sally Yagan
Stacey Penney
TM
EDItoRIAL StAff
VIcE PRESIDENt/
EDItoRIAL DIREctoR
EDItoR IN cHIEf
cREAtIVE DIREctoR
MANAGING EDItoR
ARt DIREctoR
PRoDUctIoN EDItoR
DEPUty
PRoDUctIoN EDItoR
PHoto DIREctoR
PHoto RESEARcHER
coPy EDItoR
RESEARcH EDItoR
Nelson Peña
Brian Fiske
Carol Pagliuco
Lindsay Stehman
Trent Farmer
Amanda Bailey
Silvano Nova
Sally Berman
Casey Oto
Rob Williams
Michael Matassa
PUBLISHING StAff
VIcE PRESIDENt/
DIREctoR of PUBLISHING
AccoUNt DIREctoR
PRojEct MANAGER
Duncan Milne
Renée 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.
© 2014, 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:
thetrainingedge@nasm.org
ADVERtISING INqUIRES:
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Jeff Singer
800.460.6276
on tHe cover Andrea Ausmus, nASM-CPT, CeS
Photographer: Denise Crew; Wardrobe Stylist: robyn goldberg;
Hair & Makeup: rob Beckon; Location: UfC gym, Torrance, Calif.
NASM Master
Trainer Brian
Schweitzerof
knows what it’s
like to find
your calling.
i4
departments
FeatUres
5 Warm-ups
10 12 days of fitness
Balance training for better
brainpower; tips to beat
winter blues; tweaks for
improved results with
squats; advice for clients
with arthritis; a smoothie
for long-haul energy
32 trainer Q&a
How to use celebrity
workouts; the real power
of caffeine; nutrition
advice you can give
34 learning & earning
Connections to build your
business; Web strategies
that work; how to set your
fees; the part-time choice
36 trend line
fitness facts you’ll want to
know and share
fitness-oriented gifts
recommended by
personal trainers
14 the master’s touch
remind yourself why you
chose a career in fitness
with these inspiring
stories from four nASM
Master Trainers
20 high-tech yet
human fitness gadgets
are everywhere. Here’s
how to marry tech with
real-life training
22 snoW business
The OPT™ model
provides just what your
snow-sport clients need to
succeed pLUs: A workout to help clients hit the
slopes strong this season
ceUs for You
Ready for another
great CEU offer
just for enjoying
The Training Edge?
This Nov./Dec. issue:
0.1 CEUs for $15.*
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.
hurry!
*This $15 offer is only
good until 11/30/2014,
when the price increases
to $25. Don’t forget to
share the opportunity
with friends!
NASM.ORG / 3
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10062014174950
DO
WHAT
YOU
LOVE.
THE NASM-CPT
You’re already passionate about working out and have
a desire to help others stay fit and healthy. Why not
put it all together by becoming an NASM Certified
Personal Trainer. Make today the day you change
your life – by helping to change the lives of others!
Open the door to one of the best career moves you’ll
ever make by becoming an NASM-CPT.
$100 OFF!
PROMO CODE: CPT100
EXPIRES: 11/30/2014
Excludes Exam Only & Life Time Academy Packages.
888.508.8394 | CPTEDGE.COM
WARM-UPS
ON OUR
COV ER
ANDREA AUSMUS
NASM-CPT, CES
Trainer and coach,
UFC Gym, Torrance, Calif.
Staying On Trend I recently completed
the Corrective Exercise Specialist (CES)
program, and I’ve begun taking Brazilian
jujitsu and striking classes. You’ve got
to keep getting better. Nobody wants to buy
a five-year-old computer.
New Year’s Resolution I always try
to do one new thing a year that scares me.
In 2011, I ran the LA Marathon, and in 2012,
I decided to do a bodybuilding show. I was
terrified! I’d never worn high heels and a
bikini at the same time, but I won the novice
category in my first show.
Her Infomercial Experience
When I was filming the NASM infomercial
(nasm.org/infomercial), I was backstage
watching a clip of one of my clients, and I got
so emotional. When you see someone daily,
you don’t realize all the changes they’ve
gone through. It was so inspiring to view her
evolution all in one clip.
“Trying new things
adds to your
toolbox. It keeps
you relevant as
a trainer.”
Reaching Out to New Clients
You’re not the only pony at the rodeo. If you
see a potential client in the gym, go speak
to them. If you don’t, some other trainer will.
If you’re too timid, you’ll miss out on that
opportunity.
Shining Your Light I respect others’
beliefs. But I do hope people think, There’s
something about her—a little spark!
I hope that when people see me making
a positive change, they might join in—and
that it lights a spark in them too.
P H O TO G R A P H Y B Y D E N I S E C R E W
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WARM-UPS
F
t
c
a
l
o
I
4
¼
Get a leg up on
improving your
balance—and your
brainpower.
Balance and the Brain
Four simple ways to introduce clients to balance training.
Research has shown that just two
sessions of balance training can lead
to structural changes in the brain’s
gray matter (which coordinates
sensory and motor information)
and white matter (which primarily
provides connectivity). This can
help clients in everyday life.
“Balance training can help us
walk or run on unstable surfaces
without falling or injuring
ourselves,” says Gary Simpson
NASM-CPT, owner of 212 Training
in San Antonio. “That’s especially
important as we get older.”
Simpson recommends these simple
ways to work balance training into a
client’s routine.
3
Try balance boards or BOSU
trainers. “My favorite move is the
1
Make like a stork. Have clients
perform basic moves like biceps
curls and shoulder presses while
standing on one foot.
BOSU Scarecrow,” says Simpson. Stand
on the flat side of a BOSU with both feet.
Hold dumbbells in a goal-post position;
keep upper arms stable, and lower the
weights forward until the forearms are
parallel to the floor. Return to start; repeat.
2
4
Use a step. It can add variety—and
balance challenges—to common
moves: Perform split squats (single-leg
squats with the top of the rear foot on a
bench); perform step-ups on a box; or do
lunges on a step.
Catch some air. Try light
plyometrics like single leg squat
jumps: Squat on one leg to about 90
degrees, then do an explosive hop to
the side, landing on the opposite foot.
Repeat back and forth.
THIS PAGE: MARK WEBSTER/IMAGE SOURCE (MAN WITH KETTLE BELLS). OPPOSITE PAGE: MITCH MANDEL (DIRTY NUTTY DRINK); PAUL BRADBURY/GETTY IMAGES (SWIMMER)
1
1
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Dirty Nutty Drink
A smoothie for endurance athletes …
and coffee lovers.
Friends told Ben Pulver, NASM-CPT and personal chef in the Detroit area, about
the amazing banana smoothies they tried during a trip to Puerto Rico. Ben
created this version to use on long-distance runs: “The balance of carbs, protein,
and fats, along with the caffeine kick, really helps me on runs (or other workouts)
longer than an hour,” he says. He admits that the drink packs a punch in terms
of calories and fat, but it gives a great boost on super-active days.
INGREDIENTS
4 shots espresso (6 oz)
¼ cup creamy natural
peanut butter
1 frozen banana
1 cup 2% milk
THIS PAGE: MARK WEBSTER/IMAGE SOURCE (MAN WITH KETTLE BELLS). OPPOSITE PAGE: MITCH MANDEL (DIRTY NUTTY DRINK); PAUL BRADBURY/GETTY IMAGES (SWIMMER)
.
TRY THIS
Combine all ingredients,
and blend until smooth.
Per serving: 642 cal, 24 g pro,
38 g fat, 56 g carbs, 7 g fiber,
361 mg caffeine
The Right Moves for
Osteoarthritis
With one in five adults battling arthritis, including many people in their 40s and 50s,
you’re likely to encounter a few clients with the condition. “Current evidence shows
that one of the most helpful things anybody can do for arthritis is stay physically active,”
says Lori Michiel, NASM-CPT, a certified Arthritis Foundation exercise program
instructor. “Working out regularly—and with good form—can help clients with arthritis
improve joint flexibility and reduce stiffness and pain.” NASM’s Senior Fitness Specialist
(nasm.org/sfs) and Corrective Exercise Specialist (nasm.org/ces) programs give
specific guidance that can help. If you’re working with clients who have osteoarthritis,
take the following factors into consideration.
Resistance
Exercise
Cardiovascular
Exercise
Flexibility/
Range of Motion
Benefits
Muscles help support your joints;
improving muscle strength is key for
people with arthritis.
Aerobic/endurance exercise can
reduce fatigue, joint pain, and
stiffness and can lead to weight loss,
which reduces the stress on joints.
Gentle stretches and exercises that
take joints through their full range of
motion can help those with arthritis
do everyday tasks more easily.
Challenges
Overexertion. Pain that lasts for
more than one hour after exercise
is an indication that the exercise
should be modified or eliminated
from the routine.
Clients with arthritis need a
program tailored not only to their
fitness level and goals but also to
their joint-pain tolerance and range
of motion.
People with osteoarthritis shouldn’t
flex the spine; correct form is crucial
for movements such as bending at
the hips. Certain surgeries or injuries
may further restrict movement.
Modifications
Start with light weights, resistance
bands, and medicine balls. Schedule
sessions when the client has the
least joint pain, usually after 10 a.m.
Avoid training that utilizes unstable
surfaces, unless your client can safely
stand on one foot for 10 seconds.
Focus on low-impact exercise,
such as walking, swimming, or
classes specifically designed to be
low impact. Incorporate moves that
mimic everyday activities, such as
reaching for a door. Use music and
fun to distract from “normal” pain.
Talk to your client about
any surgeries or injuries they
have had. Emphasize proper form,
as you would with all clients.
Also suggest stretches for the hands,
wrists, and fingers, which are often
affected by arthritis.
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Another variation:
the goblet squat,
which can help
you focus on
upper-body form.
DEEP DIVE
Squat Options
A half-dozen variations on the squat—and
two common mistakes to avoid.
The squat is a powerful move that can improve overall strength and
flexibility. Here, Dino Del Mastro, NASM Master Instructor and doctor
of chiropractic based in the San Francisco Bay Area, shares the proper
form and a progression of squat modifications to challenge clients.
PROPER FORM Start 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.
Push the feet apart as if trying to spread the floor, and descend as though
you’re sitting into a chair; knees should track in line with toes. Descend
for about four seconds, with a one-second contraction back to standing.
TWO COMMON SQUAT MISTAKES
“Both mistakes lead to premature plateauing and significantly
increase the likelihood of injury,” Del Mastro says. View clients from
the side, as well as the front and back, to watch for these mistakes.
VARIATIONS The following modifications are listed in order
of difficulty. Move up one level every three to four weeks with slow
increases in weight.
1
2
3
Use a suspension training system such as
TRX; stand holding onto the handles with
arms outstretched in front. With the head up
and facing forward, lean back into a squat
over—but not touching—a chair.
Place a Swiss ball between the wall and
lower back; hold arms straight out and lower
into a squat position. This targets the quads
and activates the core.
Squat with a weighted barbell resting on the
front of the shoulders in an overhand grip,
elbows forward and palms facing the ceiling.
LEANING BACK CHAIR SQUAT
SWISS BALL SQUAT
FRONT SQUAT
4
THRUSTER
5
6
Stand with feet shoulder-width apart, holding
dumbbells next to the shoulders, palms
facing each other. Squat; return to standing,
while lifting dumbbells over the shoulders.
Hold a barbell overhead with arms in a wide,
snatch grip. Along with helping to identify body
imbalances, this engages the core at a higher
level to maintain balance and stability.
Stand on one foot on a knee-high bench.
Put arms out and dip body until the other heel
touches the floor.
OVERHEAD SQUAT
SINGLE-LEG SQUAT
THIS PAGE: BILL DIODATO/GALLERY STOCK (SQUATTING MAN); MCKIBILLO (ILLUSTRATIONS). OPPOSITE PAGE: MITCH MANDEL (SNEAKERS); LIAM NORRIS/IMAGE SOURCE (WOMAN)
Knees moving in Excessive forward lean
8 / THE TRAINING EDGE
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’
d
t
s
s
s
p
p
e
H
L
o
WARM-UPS
Happy Feet
This easy strategy can keep your
dogs from barking.
As a trainer, you spend a lot of time on your
INSTANT feet. Want to keep them healthy? Upgrade
UPGR ADE your footwear strategy by putting your
athletic footwear in a rotation. This allows
your shoes to dry thoroughly between each wearing
(which is good for your feet and will help your shoes last
longer). Plus, a recent study of runners found that
switching shoes regularly can reduce the risk of injury,
possibly because different shoes affect form differently.
Keep an extra pair of shoes and socks on hand, and swap
them out halfway through your day’s sessions. Refreshing!
THIS PAGE: BILL DIODATO/GALLERY STOCK (SQUATTING MAN); MCKIBILLO (ILLUSTRATIONS). OPPOSITE PAGE: MITCH MANDEL (SNEAKERS); LIAM NORRIS/IMAGE SOURCE (WOMAN)
r
SAD:
What You
Need to
Know
When days get
shorter, motivation
can drop. Here’s
what to do about it.
’Tis the season for seasonal affective
disorder (SAD), a type of depression
that affects about 6% of Americans
severely (another 14% experience milder
symptoms), usually when days grow
shorter. Symptoms include concentration
problems, fatigue, weight gain, and
pessimism. “With SAD, you lose energy,
endurance, and motivation,” notes Angelos
Halaris, MD, PhD, professor of psychiatry at
Loyola University Chicago’s Stritch School
of Medicine. “It’s an everyday struggle.”
If your clients might be dealing with SAD,
try these strategies to help:
1
Shift their routine. “Mornings are very
tough with SAD,” Dr. Halaris explains.
“Changing to another time of day, when they’re
already up and around, makes it easier.” Also
consider changing the workout. “Moderate
exercise can improve symptoms. But pushing
to keep up an intense routine could be
frustrating and exhausting.” Try lighter weights
or a shorter routine.
Take it outdoors. “Vitamin D may
be at low levels in people with SAD,”
Dr. Halaris says. “Exposing your skin, even
if it’s just your face and hands, to sunlight
stimulates vitamin D production.”
2
3
Encourage a healthy diet
and sleep schedule. “SAD is like
hibernation,” Dr. Halaris says. “But you’ll likely
have more energy if you stick to seven or eight
hours of sleep per night and no naps. Follow a
healthy diet to avoid weight gain.”
NASM.ORG / 9
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i
GREAT FITNESS GIFTS
RECOMMENDED BY
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PERFECT FOR FRIENDS,
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NASM_ND14_12gifts_layout [P].indd 10
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ISTOCK (IPAD AIR)
CrossCore 180 rotAtionAl
Bodyweight trAiner
Apple ipAd Air
“This is a great tool for client retention,”
says Andrea Ausmus, NASM-CPT, CES, coach and
personal trainer at the UFC Gym in Torrance,
Calif. “You can use it to format workouts and then
email the information to clients once the
session is over. Also, you can use its video camera
to help clients correct their form.” For more
ways to use your iPad to help your business, visit
apple.com/ipad and click on “iPad
in Business.” apple.com; from $499
This system offers a unique twist on body-weight
training—literally. The pulleys can be used in a stable
setting or with added rotational movement, creating
instability. “Performing push-ups with the pin
removed on the CrossCore 180 takes the exercise to
a whole new level,” says Mike Fantigrassi, NASM-CPT,
CES, PES, FNS, NSCA-CSCS, NASM’s director of
professional services and an NASM instructor based
in Chandler, Ariz. crosscore-usa.com; $250
3
4
BodyMediA Core ArMBAnd
for exerspy
hylete Cross-trAining
ConvertiBle BACkpACk 2.0
This armband sensor tracks steps, minutes of
physical activity, calories burned, and
sleep efficiency—and has been clinically proven
to have greater than 90% accuracy across all
activities. “It includes a dotFIT Me account
to log your food intake, get recipes and
meal suggestions, and learn what supplements
might be helpful for you,” says Ausmus. “It
works—for me and my clients!” dotfit.com; $140
“We purchased these packs for our instructor
team for their overnight teaching trips,” says Fantigrassi.
“The bag is the perfect size to fit everything they
need.” When expanded from its backpack form, it
becomes a large equipment bag with a padded shoulder
strap, which can fit three pairs of shoes. Its storage
compartments allow you to keep wet and dry items
separate, and it also features an insulated cooler
compartment and laptop sleeve. hylete.com; $200
NASM.ORG / 11
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6
5
7
ring thing
to sell is huMAn
By dAniel h. pink
This device uses rings and pulleys
so you can train with 50% of your body
weight, making it possible for more
clients to perform exercises like handstand
push-ups, ring push-ups, and rows. It
can be suspended from 8 to 15 feet and
is easy to set up and take down.
powermonkeyfitness.com; $320
“When I became a personal trainer, I struggled
with the idea of being a salesman,” says Long Beach,
Calif.–based trainer Craig Narr, who credits this
book with giving him new insight into the sales process.
“To Sell Is Human taught me that selling is natural.
We do it throughout our lives, like when we make a pitch
about what movie to see. Knowledge makes a
good trainer, but sales make a successful trainer.”
9
10
1
high roAd expAndABle
trunk orgAnizer
triggerpoint grid x
foAM roller
“A trunk organizer saved me when I was an
independent personal trainer,” says Ausmus. “It
keeps medicine balls, jump ropes, cones, and
SandBells in place while you’re driving. (A medicine
ball can turn from a training tool to a weapon if
you have to stop quickly!) Stock yours with staples
such as a towel, a yoga mat, antibacterial wipes,
and hand sanitizer.” cargogear.com; $23
Foam rolling for self-myofascial release can improve
flexibility and speed recovery—it’s a great practice
for anyone, which makes this a great gift for anyone. The
new GRID X Foam Roller is twice as firm as the
company’s original roller and was created for use on
particularly intense aches and pains. It’s also
sweatproof, compact (5.5 by 13 inches), and backed
by a one-year warranty. tptherapy.com; $50
NASM_ND14_12gifts_layout [P].indd 12
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8
7
weightlifting shoes
ArMour39
perforMAnCe Monitor
Regular running shoes or other fitness
footwear can lower your lifting
capacity and allow ankles to roll dangerously
during heavy lifts. Weightlifting shoes
provide a solid, sturdy foundation
and are specifically designed to enhance
proper kinetic chain movement
and lifting performance.
dickssportinggoods.com; from $90
1
Few wrist-based fitness trackers have
the feature list of the Armour39 chest strap.
It measures heart rate, calories, and intensity;
it even includes a special WILLpower scale
that shows how hard you worked. It might
sound gimmicky, but it’s fun to track—which
you can do with the monitor’s iPhone app.
underarmour.com; $100
12
personAlized
stAtionery
spri step360 pro
“A handwritten note to clients is a wonderful
way to say thank you for their business,”
says Ausmus. “That’s why I love monogrammed
note cards.” One recommended source:
vistaprint.com. (You can also create other
promotional products, such as
T-shirts and calendars, on the site.)
vistaprint.com; from $8
This balance-and-stability training tool
features a flat, stable platform atop two inflated
air chambers. By adjusting the air pressure,
you can change the platform’s height and the
difficulty of movements. “I love the versatility of
this product,” says Brian Nunez, NASM-PES, founder
of FNS Training Center in Santa Clara, Calif.
“We use it with our most elite athletes, as well as
beginner athletes.” spri.com; $150
NASM.ORG / 13
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Almost 15 yeArs Ago, clyde meAly—
who’s now an NASM Master Trainer with
10 NASM credentials—was an overweight
investment advisor. While visiting a friend
in the hospital, he asked a nurse to check his
blood pressure. The reading shocked everyone in the room: 240 over 170.
A doctor took his keys, told him she
couldn’t believe he was sitting there talking to her, and admitted him overnight. She
told Mealy he needed to make some serious
changes. Mealy didn’t hesitate.
“I immediately started eating better and
exercising,” he says. “I lost 107 pounds. I got
a second chance at life.” He also got a second
career, as his newfound passion for fitness
turned into a new profession. And late last
year, he reached new heights when he became one of the first to earn NASM’s highest
distinction: Master Trainer. (Learn more on
page 17, or visit nasmmastertrainer.com.)
As we head into the new year, it can help
to look back and remember our own defining
moments—and the difference we can make
helping others lead healthier lives. Here,
Mealy and three other Master Trainers
share their stories and recommend resolutions that any trainer can use to find success
in the year ahead.
A Story That Keeps Giving
After that night in the hospital, Mealy hit
the gym—hard. Soon, he’d gone from wearing XXL to medium shirts, and from 46%
body fat to below 10%.
He started working at the gym where he
was a member, first at the front desk and then
as manager on duty. Inspired and mentored
by his own trainers, he eventually became
a part-time trainer. By 2009, he had earned
his NASM PES and CES and was a fulltime trainer. In 2010, he earned his NASMCPT. He then earned a master’s in exercise
science from NASM educational partner
California University of Pennsylvania.
Today, Mealy is a fitness professional at
Life Time Athletic in Laguna Niguel, Calif.,
NASM_ND14_feat_greatestgift_layout [P].indd 15
NASM Master
Trainer Clyde Mealy
lost 107 pounds
and is an inspiration
to his clients.
10/6/14 5:44 PM
10062014174947
50 miles south of Los Angeles. He’s found that his
story gives him legitimacy with clients.
“It motivates me every day,” Mealy says. “And it
motivates others too. They say, ‘That’s real stuff.
I trust you.’ When they get down, I say, ‘If I can do
what I did, you can do anything you want.’ ”
Mealy’s story helps him teach clients to be
proactive and push through challenges.
“It’s awesome to hear that they earned a scholarship, or don’t need their cane anymore, or that
the doctor took them off another med,” he says.
“I celebrate those successes with them.”
clyde’s resolUtIoN:
Keep leArNINg
Drawn to the Gym
“I’ve spent
the rest of
my lIfe
wantIng
to be In the
gym.”
—brIan
schweItzerof,
nasm master
traIner
Being a professional means constantly growing
and improving, and that means using every opportunity to develop knowledge of the populations
you work with. “Show that you’re committed to
your craft,” Mealy says. “Doctors do it. Lawyers.
CPAs. You should too.” He says that every NASM
distinction he’s earned has provided something
that he can apply to his clients.
When NASM Master Trainer Brian Schweitzerof,
NASM-CPT, CES, PES, FNS, was in grade school,
his mom took him to swimming lessons. On the
way to the pool, he saw the facility’s gym through
open sliding-glass doors.
“I just wanted to be in there, even though Mom
wouldn’t let me,” Schweitzerof remembers. “I
had no interest in the pool. I’ve spent the rest of
my life wanting to be in the gym.”
He finally got there at age 15, and it was a defining moment: “I just loved the feeling of working
out,” he says. It set him on his path. A year later,
he became a fitness attendant at a 24 Hour Nautilus, where he picked trainers’ brains. One gave
him an NASM manual, and “it blew my mind,”
Schweitzerof says. “I wanted to learn more.”
He knew then that he wanted to make fitness
his career. He earned his NASM-CPT at age 18,
and studied kinesiology in college (while training clients). He earned a bachelor’s and later
added a master’s in rehabilitation science from
NASM partner California University of Pennsylvania. During that time, he also served as
fitness director at Los Gatos (Calif.) Swim &
Racquet Club, where he oversees a staff of 17.
“I feel very lucky,” Schweitzerof says. “People
spend the whole day in an office looking forward
to the gym, and I’m there all day.”
BrIAN’s resolUtIoN:
try It yoUrself
Schweitzerof learned early on that being open to
trying new things was key to long-term success.
His primary example: Applying the Optimum
Performance Training™ (OPT™) model to himself first.
“I was never one to stretch much, but learning
about integrated flexibility got me to do it right,”
he says. “I realized how valuable it was. I realized
that the more you learn, the more you can give
to your clients. And the more clients you’ll get.”
Do What You Love
NASM Master Trainer
Brian Schweitzerof
knew from an early
age that he wanted a
career in fitness.
When she started college, Master Trainer
Crystal Reeves, NASM-CPT, CES, PES, FNS,
WFS, was undecided about a major. So she asked
herself a question: What do I really love?
“I love the human body,” says Reeves, who was
a competitive figure skater, played high school
tennis, and ran track in college. “It’s fascinating.
How it works, what it can do. I went for exercise
science and health, and I’ve never looked back.”
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Schweitzerof
often tries new
approaches on
himself first.
BOOST YOUR SKILLS
NASM Master Trainer
NASM’s Master Trainer program is the
pinnacle of NASM training. Eligible trainers
need a current NASM-CPT and three NASM
specializations (or two specializations and a
college degree in certain health and fitness
disciplines). The program starts online with
intensive testing of high-level programming
and training skills. It ends with the Master
Trainer Summit, an immersive experience
with top NASM instructors.
“You’re collaborating with the best of the
best,” says Russell Wynter (profiled on page
19), one of the first trainers to complete the
program. “It made me take stock of what I’m
doing, and it validated everything. Do it, and
you’ll know you’re on the right track.”
LEARN MORE at nasmmastertrainer.com,
or by calling 855-215-8467.
NASM_ND14_feat_greatestgift_layout [P].indd 17
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NASM Master
Trainers Crystal
Reeves and
Russell Wynter
share a passion for
changing lives.
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Reeves flirted with several health specialties
in school and enjoyed an internship at a sports
medicine clinic where she worked with athletes.
But when she joined Pure Fitness (now part of
LA Fitness) in 2005, she found a diverse range
of clients that she loved working with even more.
She soon connected with NASM and earned her
NASM-CPT in 2010.
One woman in particular highlights Reeves’
love of the body’s resiliency: an 89-year-old
woman who was totally reliant on her walker.
After eight weeks with Reeves, she could leave
the walker aside and walk from machine to
machine. By 12 weeks, she could stand at home
and help with chores, such as dish-washing.
“You can blow people’s minds with what their
bodies can do,” Reeves says. “You can be 90 years
old and get stronger. You can get more agile.
You can improve your quality of life in ways you
never imagined. And we get to help clients see
that. It’s the best part of being a trainer.”
“yoU
can blow
people’s
mInDs wIth
what theIr
boDIes
can Do.”
—crystal reeves,
nasm master
traIner
and was inspired by his client’s weight loss. Six
months later, he went full-time, and eventually
became a fitness manager. Along the way, he discovered NASM, earning his CPT in 2005. He
also met his now-fiancée Reeves; the pair started
MadSweat, in Scottsdale, Ariz., in 2009.
“It’s still about the clients for me, ever since I
realized we could change lives,” says Wynter, who
thinks of that first weight-loss client as changing
the trajectory of his career. “It’s about seeing the
end goal for people even when they can’t see it
themselves. And seeing them get there.”
RUSSELL’S RESOLUTION:
get oUt IN the commUNIty
Theodore Roosevelt once said, “Nobody cares
how much you know until they know how much
you care.” It’s one of Wynter’s favorite quotes,
and it connects to his resolution: Give of yourself.
Get involved in holiday food drives, local charity
work, or community events, so that people know
you can help them. “I promise you,” Wynter says,
“The more you give, the more you’ll get.”
CRYSTAL’S RESOLUTION:
seeK worK-lIfe BAlANce
Reeves had found success by working 60-hour
weeks at a gym, but the hours took a toll. So when
she started a business with her fiancé, NASM
Master Trainer Russell Wynter (profiled below),
she cut back to find balance between being a
mother and a trainer. “It wasn’t easy,” she says,
“but I’m much happier now, and I’m a better
trainer too.” Don’t confuse fewer hours with less
focus: Since the change, Reeves has become a
Master Trainer and is working to become a certified yoga teacher. Her advice: “Find and/or keep
the balance between family life and your career.”
Changing Lives
In the early days of his fitness career, Master
Trainer Russell Wynter, NASM-CPT, CES, PES,
FNS, GFS, GPTS, helped a client drop from 296
pounds to 158 pounds in 13 months.
“Watching that transformation was so exciting.” Wynter says. “That drives me every day: You
see the end goal for people even when they can’t
see it. You know it’s possible. That’s powerful!”
Wynter’s own transformation wasn’t physical.
Before becoming a trainer, he owned a lucrative
aquarium-design business—a job that left his
soul wanting. It was too impersonal.
He’d always been interested in fitness. Trainers at his gym, Pure Fitness, repeatedly asked him
to join the staff. In 2002, he tried it, part-time—
These NASM Master
Trainers are building
a life together—as
well as a business.
NASM.oRG / 19
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HORACIO SALINAS/TRUNK ARCHIVE
20 / THE TRAINING EDGE
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WITH THE ONSET OF APPS, BANDS,
BITS AND OTHER FITNESS-TRACKING
DEVICES, OUR PROFESSION IS
CHANGING. BUT IT’S STILL KEY TO
BUILD HUMAN CONNECTIONS. HERE’S
HOW TO PERFECTLY MARRY TECH
WITH REAL-LIFE TRAINING. BY JOE KITA
REMEMBER WHEN THE ONLY COMPETITION YOU HAD TO
worry about was a new gym opening down the block? Today,
trainers around the world are moving into your neighborhood via the Internet, and fitness-tracking devices and apps
are making it possible for everyone to carry a “coach” in their
pocket or on their wrist.
“Trainers often dismiss technology because it’s threatening,” says Ian Palombo, MA, NASM-CPT, a sport psychology
consultant and strength and conditioning coach near Denver.
“But you’re dismissing something clients may find motivating,
which isn’t good for your relationship.”
“People love technology and gadgets, so we would be stupid
not to play in this space,” adds Leslie Ann Quillen, NASMCPT, a fat-loss nutrition coach in Greensboro, N.C. “At the
same time, we have to be confident about what we bring to the
table. There isn’t any app or device that’s a match for a trainer
who’s real, who cares, who’s knowledgeable, and who brings
their personality to the training environment.”
So it’s not just a Wi-Fi connection that’s needed these days;
a human connection is also necessary. Here are five tips for
strengthening both (and profiting from it).
HORACIO SALINAS/TRUNK ARCHIVE
I
DO A TECH CHECK
Some people respond to technology
better than others. Quillen “tests” potential clients during
their initial consult. “If they say, ‘I’m too busy to eat breakfast,’ I’ll say, ‘Well, what if I give you a protein smoothie recipe
you can throw together in two minutes?’” Then, using an app
such as Over or InstaQuote to add captions to pictures, Quillen
immediately texts them the recipe and a photo. “If I get a good
reaction, I know they like to be educated that way,” she says.
Younger people in particular respond well to tech, from
wearable fitness trackers such as Nike’s FuelBand, which
is seen as a status symbol, to creative apps such as Zombies,
Run!, which uses the undead to encourage faster workouts.
But it’s a mistake to assume that older, more sedentary folks
won’t be interested. “My dad hadn’t exercised in years,” says
Palombo, “but he loves technology, so we bought him a Fitbit.
It motivated him to finally get moving.”
2
LOCK IN THE DATA Quillen encourages weight-loss
clients to use an app called MyFitnessPal, a food-andexercise diary that makes recording calories-in and
calories-out easy. “I can’t tell you how many times I’ve taken
client measurements and they lost them, or they forget what
they had for lunch or what they weighed that morning,” she
says. “Storing all this data eliminates that problem, so I can go
in anytime and troubleshoot.”
3
EMPHASIZE EXPERT OVERSIGHT If you don’t know
what you’re doing, virtual training is virtually worthless.
Make sure clients understand that. Caution them about
three things:
INJURY. While it’s great to download a high-intensity
30-minute workout, if your muscle balance or alignment
are off (e.g., underactive core, external rotation of feet, etc.),
injury can result. It takes ongoing instruction from a properly
trained professional to avoid injury.
INACCURACY. Movement trackers must be programmed
correctly and, even then, they can provide wrong information.
“I’ve heard stories of people sitting in rocking chairs and having
their device record 2,000 steps,” says Quillen.
ADDICTION. Palombo, who is also a therapist at an eatingdisorder center, sees evidence of this among individuals who
obsessively track their exercise and calories and eventually
get injured, overtrained, or, in some cases, sick. A trainer’s job
is to be the voice of reason and help individuals use technology
in a healthy way.
4
SHOW YOUR VALUE For those who can’t afford
personal training, a mobile app or fitness tracker, even
with its limitations, can be useful. But if someone insists
that technology can replace a real-life trainer, give him the
Two-Week Challenge. Agree on some specific goals, then let
his device be his coach for 14 days. Get together after that,
discuss any progress, and deliver your plan. “Two weeks later,
when you compare the results, it’ll be obvious you know something the device doesn’t,” says Quillen. “True body changes
don’t come from tracking numbers.”
5
BUILD COMMUNITY Quillen created a Facebook page
for her clients, where they can share recipes, experiences,
success stories, and advice. “It’s just like a group of girlfriends going to the gym together,” she explains. “They love it,
and I interact with them there. You can’t be their trainer 24/7,
but you can make them feel like you’re accessible and show
them what you can offer that no device can.”
MEET THE
OUR TRAINERS
EXPERTS
LESLIE ANN
QUILLEN,
QUILLEN,
NASM-CPT,
NASM-CPT,
worked
worked
for 10foryears
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(laqfitness.com) in 2012.
IAN PALOMBO, MA, NASM-CPT, works at Sterling’s Team
SpeedSpeed
Team
in Centennial,
in Centennial,
Colorado,
Colo.,
andand
at the
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health.
a vital aspect
of health and healthy behavior.
NASM.ORG / 21
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FOLLOW THE OPT™ MODEL AND YOUR
SNOW-SPORT-LOVING CLIENTS’ LAST RUN CAN BE
AS FRESH AS THEIR FIRST, ALL SEASON LONG.
BY SELENE YEAGER
FIVE YEARS AGO, LIZ LITTMAN, NOW 34, WAS
perched atop Bogus Basin, a ski area in Boise, Idaho,
for her first run of the day. Just minutes later, it
became her last run of the day—and the season.
Littman, who lives in Boise, caught an edge and
tore the meniscus in her left knee. After completing physical therapy, she decided to work with a
local trainer, Alexis Kenyon, MHS, NASM-CPT,
PSIA Alpine Level I, to avoid a repeat occurrence.
“The main thing we worked on was stability and
core strength, so my knees didn’t have to bear all
of the load,” says Littman, who had never trained
specifically for skiing. Her new workout includes
plenty of planks, squats, and lunges with a BOSU
trainer, and time with a TRX suspension system.
“I’m in better shape now than I was five years
ago,” Littman says. “I can feel the difference when I
ski and do my other sport—stand-up paddleboarding. I see now that it’s better to get fit for ski season
than to just go out and hit the slopes.”
That’s knowledge every snow enthusiast should
have—and there are more of them than you might
NASM_ND14_feat_ski_layout [P].indd 22
think. According to SnowSports Industries America, nearly 19 million Americans strapped on skis
or snowboards during the 2012–2013 season—and
your clients were likely among them. Problem is, the
rest of the year, most of these winter warriors will
do nothing remotely resembling shushing down a
mountain at 25 miles per hour. That means you can
be a big benefit to their winter experience.
LIVING ON THE EDGE
Skiing (and its younger sibling, snowboarding)
is a full-body affair. As you crouch and shift your
weight from side to side and front to back, you need
stability and mobility as well as muscular balance
throughout your lower body, core, and upper body
to stay in control, says Patrick Faurer, MS, NASMCPT, a skiing and snowboarding instructor with
the Aspen Skiing Company. “Orchestrating all that
is very fatiguing if you’re not conditioned for it.
People will do three runs and need a break. It’s not
as fun because they don’t have the stamina.”
Plus, it can be unsafe, says Kenyon, who’s also
10/1/14 10:54 AM
Is this your
client’s dream?
NASM’s OPT
model can help
get them there.
NASM_ND14_feat_ski_layout [P].indd 23
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a professional ski-school instructor at Bogus
Basin. It comes down to form. In a skier with
proper form, you can draw a diagonal line from the
ankles through the top of the head, perpendicular
to the slope. “Knees are flexed forward over the
toes, the hips align with the ankles, and the head
is over the knees,” she says. “It’s a forward, active
position where the hips are moving forward in the
direction you’re turning.” It takes a great degree
of core strength and stability. Without it, skiers
drift into what’s known as “the back seat,” where
all of their weight is back and the pressure and
forces are going into the knees. “That’s a big injury
danger zone,” explains Kenyon.
Unfortunately, poor form is common, which
is why ACL and MCL tears are among the most
common skiing injuries. But proper conditioning
and strength training can reduce the risk, while
improving form and making snow days more fun.
Tools for Snow Time
Preparing clients for ski season means
getting them comfortable with being
thrown off balance. Here are a few of our
experts’ favorite tools for honing balance
and stability.
• Bosu PRo BALANcE TRAINER Use it
for basic standing drills or have advanced
clients perform plyometrics on it.
$150, bosu.com
• DELuxE WoBBLE BoARD This multidirectional balance board offers advanced
balance challenges and has attachment
sites for resistance tubing, so you can add
strength moves as clients progress.
$70, performbetter.com
•
Downhill Fast
Skiing and snowboarding demand a high level of
stability to stay upright as you shift your weight
and work with (and against) gravity to carve your
boost your skills
Certified Personal Trainer
NASM’s Optimum Performance Training™ (OPT™) model really shines
with winter-sport athletes, says Josh Gonzalez, NASM-CPT, CES, MMACS.
“It is the most comprehensive and easy-to-follow program to properly
train someone for skiing and snowboarding readiness.”
All NASM Certified Personal Trainers (NASM-CPTs) are experts at the
OPT model and its focus on flexibility, cardio, core, balance, power, and
strength. As an NASM-CPT, you have the ability to get your clients
functionally fit—and build a rewarding career at the same time!
LEARN MoRE at nasm.org/cpt, or call 855-216-1514; get $100 off by
mentioning promo code CPT100.
way down the slope. Of course, basic balance is
also a must; so is strength. Without that combination, you’ll topple into the snow as soon as you tip
your skis to their edges. The demands match the
progression of NASM’s Optimum Performance
Training™ (OPT™) model, our experts say. (See
illustration at right.) Here are three key areas of
focus, and the variations they use to help clients
find success.
Flexibility “Flexibility and mobility are
some of the most important factors for skiing
and snowboarding,” says snowboard enthusiast
Josh Gonzalez, NASM-CPT, CES, MMACS,
owner Athletic Performance of Texas. “If you
TRx PRo susPENsIoN TRAINER
This system provides the single-legged
stability challenge clients need to be
successful on those black diamonds.
$250, trxtraining.com
have lost range of motion in your ankles because
of tight calves, you might stand more upright on
your board, causing the board to slide forward
rather than staying put under your hips.” It’s also
hard to be stable when you can’t get your center
of gravity low.
“Flexibility and mobility in the hips are essential for performance and control,” agrees Faurer.
Unfortunately, many people have tight hip flexors and weak hamstrings, which hinders their
range of motion through the hips. “I use Pilates
moves with my skiing clients,” he says. “Bridges,
back extensions, and single- and double-leg
stretches are especially good.” Faurer also likes
TRX suspension systems for helping his clients
get really low in squats and lunges.
The demands of downhill
snow sports closely align with
the oPT progression.
Phase 5
Phase
Phas
e
Pha
Pha
se 1
se 2
3
HYPE
RTRO
STR
ENG
TH E
STA
BILI
ZAT
ION
POWER
MAXIM
AL STR
E
4
END
NDU
URA
NGTH
PHY
RAN
CE
NCE
24 / THE TRAINING EDGE
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Previous sPread: GaLLerY sToCK. This PaGe: CharLie surBeY/GaLLerY sToCK
“you need
to be able to
stabilize
your spine in
a gravitydriven sport.”
Powerful turns
require strong
supporting
muscles—and
flexibility.
Previous sPread: GaLLerY sToCK. This PaGe: CharLie surBeY/GaLLerY sToCK
balance and stability Good stabilization is a fundamental part of ski training
for every level of participant. “I have clients
start with standing on one leg, then progress to
single balance reaches, and then eventually
work up to the BOSU or wobble board, depending
on their level,” says Kenyon. At the same time,
she works on stability with planks and other
core-strengthening moves. “You need to be able
to stabilize your spine in a gravity-driven sport.”
strength As the OPT model points out,
stability is a precursor to strength. Clients need
strength for long days on the slopes, but the exact
needs are different for every skier and boarder.
“I look at where they are in their training and
goals for their sport,” Faurer says of helping his
snow-sport clients. “If they’re just looking to
enjoy the season, we only need to layer on
muscular strength and endurance. Are they a
trained athlete looking to tackle the big bumps?
Then more power is important too.”
To that end, Faurer focuses on back and leg
stability and strength. “You need to get them
comfortable with doing proper squats and staying
low,” he says. “The ability to hold proper posture
is essential for staying up and aligned on your
skis or board, looking ahead to where you need
to go.” He also incorporates regular rows for
overall back strength and TRX training for a
high level of stability. (Turn the page for a workout geared toward snow-sport performance.)
Gonzalez recommends watching for clients
with underdeveloped glute muscles (common
in our sitting society), as this puts skiers at an
increased risk for knee problems. “Having
strong hip muscles is crucial for winter sports,”
he says. “The gluteus medius plays a large role
in preventing the knees from caving inward,
which is especially dangerous during skiing.
Strong backside musculature lets you move
left and right effectively and provides a higher
degree of athleticism.”
No matter what your area of
MEET OuR ExPERTS
focus is, your clients should
Josh Gonzalez,
start this prep work four to six
nasM-CPT, Ces, MMaCs,
weeks out from the first run
operates Athletic Performance
of Texas. He’s also a certified
down the mountain. “Even twice
speed and agility coach.
a week is good,” says Faurer. “I
PaTriCk Faurer, Ms, nasM-CPT,
teach a Spin and Ski Conditionis a certified skiing and snowing class that incorporates these
boarding instructor who teaches an
moves along with some Spinindoor cycling and Pilates class to
prepare clients for ski season.
ning for cardio conditioning. My
clients have seen improvements
alexis kenyon, Mhs,
in their skiing and snowboardnasM-CPT, Psia level i, is
a wellness coach and personal
ing in just that amount of time.
trainer at Treasure Valley
Anything on top of that simply
Family YMCA in Boise, Idaho.
adds to the benefit.”
NASM.ORG / 25
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Get StronG f
Help your clients tackle green circles,
blue squares, and black diamonds faster—and more
safely—witH tHis opt™-based snow-sport plan.
Winter sports demand physical abilities
ranging from agility to endurance. And you can help
your clients build both with this full-body workout plan,
developed by snow-sport enthusiast and speed and
agility coach Josh Gonzalez, NASM-CPT, CES, MMACS,
who owns and operates Athletic Performance of Texas
(athleticperformanceoftexas.com). The routine features
multifaceted moves performed in a circuit of supersets to
improve strength and cardiovascular conditioning.
Before You Begin Gonzalez advises performing a
complete assessment before starting this workout. “With
the assessment, we can determine all of the strategies to
prep a client for ski season,” he says. “Without it, you can
miss underlying issues, like tight calves, that will never
be fixed and ultimately lead to disappointing results and
a more difficult time on the slopes.”
Gonzalez also recommends starting snow-sport
enthusiasts on a comprehensive core workout that
includes moves like planks, glute bridges, single-leg
dumbbell squats, and kettlebell Turkish get-ups.
“The core workout is key for developing the muscles
in the hips, abdominals, and the very important posture
muscles in the spine,” he says. With that in place, you
can progress to the strength-endurance plan here.
The Warm-up Gonzalez recommends that clients
hit the foam roller before each workout. “Spend
30 seconds on the tender spots,” he says. He recommends
focusing on the following areas in particular:
CaLveS
aDDuCToRS
TenSoR FaSCia LaTae
LaTiSSimuS DoRSi
iT BanD
WorkouT guide For each superset (1.1 and 1.2; 2.1 and
2.2; etc.), perform 10 to 12 reps of the first exercise with a
medium to heavy weight that’s challenging but controlled
throughout the exercise. For the second exercise, perform
10 to 12 reps or 90 seconds at body weight or light weight.
Perform the exercises at a slow tempo to exhaustion.
Rest two minutes after the final set, then repeat the
routine two more times.
A
B
1.1 Dumbbell Reverse Lunge with Curl
HOW TO DO IT
A Stand with your feet hip-width apart with a dumbbell in each hand.
Step back with your right foot and bend both knees until the front thigh is
parallel to the floor.
B Keeping your elbows tucked to your body, rotate your palms toward your
chest, and bend your elbows to bring the weight to shoulder height. Reverse
the move to lower the dumbbells to your sides and press through your left
heel to return to start. That’s one rep. Repeat on the other side.
A
B
1.2 Single-Leg Squat with Cable Row
HOW TO DO IT
A Face a cable machine and balance on one leg with the opposite leg lifted
directly beside the balance leg. Hold cables with your arms extended in
front of your chest. Contract your glutes and perform a three-quarter squat.
B Simultaneously stand up from your squat and row with one or both arms,
contracting your shoulder blades and pulling thumbs to armpits. Complete
your row by the time your leg is fully extended, then return to start.
26 / THE TRAINING EDGE
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10142014105549
G for the Snow
A
A
B
B
2.1 Kettlebell Goblet Squat
3.1 Dumbbell Chest Press
HOW TO DO IT
A Stand with your feet shoulder-width apart, toes turned out slightly,
weight pressed into your heels. Hold a kettlebell with both hands
positioned at chest height.
B Keeping your back straight, bend your hips and knees and press your
hips back and toward the floor as far as comfortably possible. Press back
to start.
HOW TO DO IT
A Sit on a bench holding dumbbells. Lie back, positioning the dumbbells just
outside your torso at chest level with your palms facing your feet and your
elbows directly in line with your wrists.
B Push the dumbbells straight up over your chest, bringing the weights
together. Lower back to the starting position.
A
B
A
B
2.2 mini-Band Lateral Walking
3.2 Push-up with Lateral movement
HOW TO DO IT
A Position a closed-loop resistance band on your lower legs and stand
with feet hip-width apart, knees slightly bent.
B Shift your weight onto your left leg and step your right foot to the right,
followed by your left. That’s one rep. Do 15 to 20, then switch directions.
HOW TO DO IT
A Assume a push-up position with legs extended, feet hip-width apart,
balanced on your toes. Then bend your elbows out to the sides and lower
your chest toward the floor until your arms are bent 90 degrees.
B Straighten arms, then step to the side with your left arm and leg, followed
by your right arm and leg. Perform a push-up. Then move back to the right.
NASM.ORG / 27
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10012014110938
For more workout resources that Follow
the optimum perFormance training™ (opt™) model,
go to thetrainingedgemagazine.com.
A
B
4.1 one-arm Dumbbell Row
B
5.1 Romanian Deadlift
HOW TO DO IT
A Hold a dumbbell in your left hand and bend over to place your right knee
and right hand on a bench, so your right hand is directly beneath your
shoulder and your knee is beneath your hips. Keep your back straight and
head aligned with your spine. Allow your left arm to hang toward the floor.
B Keeping your left arm close to your body, pull the dumbbell up until it’s
at the side of your rib cage. Lower the weight back to the starting position.
Finish a set, then switch sides.
A
A
B
HOW TO DO IT
A Hold a barbell in front of you, hands slightly wider than shoulder-width
apart. Bend your knees slightly so the weight hangs about mid-thigh. Keep
your back flat and knees slightly bent.
B Bend forward at the hips as you lower the bar to the floor (your knees will
naturally bend slightly). Rise back to the starting position, concentrating on
extending your hips as you stand.
A
B
C
5.2 Single-Leg Squat with Touchdown
4.2 Single-Leg Dumbbell Rear Fly
HOW TO DO IT
A Stand with feet hip-width apart with dumbbells at your sides, palms facing
in. Balance on your left foot and bend at the waist, allowing your right foot to
lift and your front knee to bend slightly. Let your arms hang toward the floor,
palms facing each other.
B Squeeze your shoulder blades together and raise the dumbbells up and
out until the weights are at chest level. Reverse the move back to start.
Repeat on your right foot. Alternate for a full set.
HOW TO DO IT
A Balance on your left leg and lift your right leg slightly. Place your left hand
on your left hip and hold a dumbbell in your right hand.
B Squat, bending at your left hip and knee, and reach toward your right foot
with the dumbbell.
C Contract your glutes, push through your heel, and stand. Curl the
dumbbell to your chest and then press the dumbbell overhead. Return to
start. Do a full set, then switch balance legs and dumbbell hand.
28 / THE TRAINING EDGE
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10012014110939
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Trainer Q&A
Q
N
w
g
c
c
Q
Q
?
Have a question
you’d like us
to cover?
Send it to us at
thetrainingedge
@nasm.org.
STAR POWER
My clients love to read about (and want to try)
celebrity and movie-themed workouts. What’s
a good way to keep expectations in line?
A
Not everyone comes to the gym ready
for the workout they just saw in a
magazine, whether it’s Jessica Alba’s
dance-based routine for the Sin City sequel,
Dwayne “The Rock” Johnson’s intense
bodybuilding for Hercules, or the now-famous
300 workout. But you can usually develop
workouts that resemble whatever they bring
you as long as you remember to tailor the
programming to a client’s specific needs and
goals, not just what the client wants.
In other words, don’t throw a client into a
routine they’re not ready for. There may be
issues to address—fitness level, strength,
mobility—before they can complete a workout of
that difficulty. Also, their results will be different
than those of their celeb of choice because their
body type is probably different and they may not
realize the commitment the star has put forth.
Celebs train and eat to prepare for roles as if it’s
their job—because it is.
That said, workouts should be fun and
entertaining. So add some moves or music from
a theme-based routine, or make it a fun finisher
to the week. You can also use clients’ interest as
motivation to nudge them out of their comfort
zone. If a guy wants to look like Brad Pitt in Fight
Club and is struggling on that last set, a mention
of “Fight Club abs” may push him to finish.
EXPERT: TAYLOR RAMSDELL, NASM-CPT, CES,
PES, FNS, has trained professional athletes, Hollywood
stuntmen, well-known actors, and other celebrities at
his Chain Fitness gym in Los Angeles.
32 / THE TRAINING EDGE
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OPPOSITE PAGE: THOMAS BARWICK/GETTY IMAGES (WOMEN). THIS PAGE: GUILLAUME LECHAT/GALLERY STOCK (WOMAN DRINKING)
Celebrity-inspired
workouts could
give clients extra
motivation.
A
a
o
a
o
w
h
d
a
c
s
t
p
t
k
h
b
As an
NASM-CPT,
what nutrition
guidance
can I give my
clients?
HAVE AN INTEREST
IN NUTRITION?
Find info on NASM’s
Fitness Nutrition
Specialist program at
nasm.org/fns.
A
A trainer can expect to field plenty of
questions about eating for weight loss
and to support fitness and energy. And
you can share basic nutrition info from sources
that are in the public domain—including your
NASM textbooks, published research, and
trustworthy websites such as the American
Heart Association (heart.org) and Academy of
Nutrition and Dietetics (eatright.org). But
before you delve into the details for a specific
client, understand these dos and don’ts:
A personal trainer cannot offer advice about
“medical nutrition therapy” intended to ease or
cure a health condition. If a client asks about
nutrition for a medical issue, suggest they talk
with their doctor.
Personal trainers should be aware of the laws
in their state regulating nutrition counseling.
Don’t develop individual eating plans, give
specific supplement advice, or accept money for
nutritional services before finding out what’s
legal on the State Matters page at eatright.org/
healthprofessionals. In general, state rules fall
into three categories. Some allow only dietitians
and nutritionists with a state license to offer
nutritional services. Others require you to meet
guidelines to be a state-certified nutritionist or
state-certified dietitian and give advice. And
still others have no rules about providing advice
but may or may not regulate who can call
themselves nutritionists or dietitians.
EXPERT: TONY RICCI, PHDC, FISSN, CDN, CNS,
CSCS, is the founder of FightShape International, an
assistant professor of sports science at Long Island
University, and a fellow of the International Society
of Sports Nutrition.
Q CAFFEINE POWER
Can caffeine really boost
sports performance?
OPPOSITE PAGE: THOMAS BARWICK/GETTY IMAGES (WOMEN). THIS PAGE: GUILLAUME LECHAT/GALLERY STOCK (WOMAN DRINKING)
t
Q NUTRITION
KNOWLEDGE
A
Yes. Research shows that caffeine is
ergogenic—it targets the brain and
nervous system to resist fatigue during
a workout. The key is using it correctly and not
overdoing it, which can lead to jitters, anxiety,
a racing heart, and trouble sleeping at night.
The performance benefits max out at 3 grams
of caffeine per kilogram (2.2 pounds) of body
weight. That means a 150-pound person could
have around 200 milligrams of caffeine before or
during activity to postpone fatigue. (That’s
about the amount in a 16-ounce coffee from a
cafe, or two small cups of homemade, regularstrength coffee or tea.) Not everyone responds
the same way, so test lesser amounts first.
Also factor in any earlier intake. Caffeine
peaks in the bloodstream in 10 to 30 minutes,
then is reduced by half within four hours (also
keep in mind that it’s a mild diuretic). If you
had a morning coffee, you may only need a little
bit to get a boost without side effects.
EXPERT: JENNIFER KETTERLY, MS, RD,
CSSD, LD, is the director of sports nutrition at the
University of Georgia. She played varsity basketball
at Cornell University as an undergraduate.
The right-sized
cup of joe
could boost
performance.
NASM.ORG / 33
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Learning & Earning
F
FOUR
CONNECTIONS
THAT BRING
CLIENTS
Working with
clients before surgery
could mean a faster
recovery.
S
F
p
o
f
D
Looking to expand your client
base? Build connections
with these four community
influencers, recommends
Maurice D. Williams, NASMCPT, CES, PES, SFS, WLS,
NASCA-CSCS, owner of
Move Well Fitness, LLC, in
Bethesda/Chevy Chase, Md.,
who has built his client list
through similar connections.
The Power of Pre-Hab
Working with clients before surgery could mean better outcomes.
Clients facing surgery who improve strength
and mobility beforehand often have better
outcomes and quicker recoveries. That’s the
benefit of pre-hab: a pre-surgery fitness plan
that’s approved by the client’s doctor.
Dino Del Mastro, NASM Master Instructor
and a doctor of chiropractic in the San
Francisco Bay Area, says that working with
doctors can increase your credibility and may
lead to referrals—referrals that often become
long-term clients. Here, Del Mastro offers three
tips for successful pre-hab services.
QConnect on a professional level. Talk with
doctors you already know, perhaps even your
own physician, about a working relationship.
QGo to appointments with clients. Talk
to your clients about attending doctor’s
consultations. It will give you better insights
into the challenges ahead.
QSend reports to doctors. Communication is
essential. Send brief reports outlining training
plans and indicating that your top priority is
client safety. Ask for input on programming as
well as movements to avoid.
Part-Time,
All
Good
Transitioning to part-time? Here’s how to find success.
Thomas Sammis, NASM-CPT,
PES, WLS, a personal trainer at
Snap Fitness in Milwaukee, Wis.,
transitioned to part-time so he
could dedicate more time to
training for professional mixed
martial arts competitions.
Here’s Sammis’ advice for
deciding to make the change
and managing the switch to parttime status.
TAKE YOUR TIME. This isn’t a
spur-of-the-moment decision.
The shift could take months.
CONSULT SIGNIFICANT
OTHERS. Sammis and his
girlfriend worked together on
how to manage changes in
income and schedules.
SAVE MONEY. Financial
stability is essential. Sammis
recommends saving enough to
pay bills for six months to a year.
REEVALUATE HOURS. Time
management matters more than
ever. Use a tool like Google
Calendar to sort out your new
schedule.
CUT BACK GRACEFULLY.
Introduce clients to other
trainers and have them try a few
sessions together to be sure
there’s a good fit.
Beauty Shop Owners
Potential clients: Hair
dressers and aestheticians
are among the first to know
about new brides-to-be and
others who want to get fit.
How to connect: Offer a free
session or two to employees,
and they’ll share firsthand
recommendations.
2
Fitness Equipment
Store Salespeople
3
Real Estate Agents
Potential clients: Those
wanting to get in shape may
buy equipment but need help
with developing a program;
store salespeople can pass
along your information.
How to connect: Provide
free demonstrations. The
store can include your service
as a bonus.
Potential clients:
Real estate agents are the
first people met by those
moving to a new community.
When new residents ask
about fitness facilities, the
agent can share your card.
How to connect: Swap a
stack of business cards and
recommend the agent to
clients who are looking to buy
or sell a house.
4
Flower Shop Owners
Potential clients:
Flower shop customers cut a
wide demographic.
How to connect: Post a
bounty. Offer a monetary
reward to those who send
new clients your way.
THIS PAGE: GARY BURCHELL/GETTY IMAGES (TRAINER AND CLIENT). OPPOSITE PAGE: THOMAS BARWICK/GETTY IMAGES (WOMAN CLIMBING); DIMITRI OTIS/GETTY IMAGES (HANDS TYPING)
1
34 / THE TRAINING EDGE
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S
l
h
T
r
u
s
Fee Finder
Set your training fees to stay competitive.
Fees are a balancing act. “High fees might turn away
prospective clients,” says Jeff Decker, NASM-CPT, CES, owner
of Personal Training Solutions in Champaign, Ill. “But if your
fees are too low, clients may not take your program seriously.”
Decker recommends following these six steps for setting fees.
t
e
e
y
THIS PAGE: GARY BURCHELL/GETTY IMAGES (TRAINER AND CLIENT). OPPOSITE PAGE: THOMAS BARWICK/GETTY IMAGES (WOMAN CLIMBING); DIMITRI OTIS/GETTY IMAGES (HANDS TYPING)
,
STEP 1
SCOPE THE MARKET. Research your competitors’ fees.
Often you’ll find fee information on gym and trainer websites.
STEP 2
DETERMINE THE AVERAGE. Once you’ve collected info on
at least 50% of the trainers in your area, find the average: Add
the rates together, then divide by the number of trainers.
STEP 3
SET A BASE RATE. Decker suggests setting your base rate
for one session no higher than the market average.
STEP 4
ENCOURAGE FREQUENCY. Decker offers subscription-style
plans for sessions once, twice, and three or more times per
week. The higher-frequency plans have a lower per-session
rate, but plans are sold on a month-by-month basis.
STEP 5
STICK TO YOUR RATE. You might be tempted to drop your
rate for a client who’s on the fence, but Decker recommends
skipping discounts. (For two exceptions, see below.)
STEP 6
TRACK CLOSING RATES. Record the number of prospective
clients you speak with versus the number who sign up. Decker
says a good closing rate goal is about 50%.
FREEBIES WORTH TRYING
First session: This helps prevent
buyer’s remorse and gives clients
a feel for your training techniques.
It can also lead to referrals.
Successful referrals: Provide
a free session when a client
provides a referral who signs up
for sessions.
Web Strategies That Work
Three top practices to follow—and three mistakes to avoid.
“When potential clients look at your website, Facebook, or Twitter accounts, it’s the
first step toward trusting you,” says Jaime Slutzky, NASM-CPT and owner of Fit with
Flair, LLC (fitwithflair.com), an online branding agency for fitness professionals.
Here, she shares the secrets of the most useful training-related sites.
SMART IDEAS
COMMON MISTAKES
looks good. Some website building tools, such as WordPress.org,
have built-in plug-ins to make your site mobile-friendly.
Brand across platforms. Your website, Facebook page, and
Twitter feed should have a similar look. Clients should be able to
recognize that it’s the same entity.
Update frequently. Website copy should be reviewed and
updated monthly; update blogs at least once a week. And stick to a
schedule, so clients know when to expect updates.
from getting lost. Use tools such as Google AdWords Keyword Planner
to search for keywords to help your site appear more prominently.
Too few images. Personal training is visual; potential clients want
to see how you train. Slutzky recommends placing enough images
that one is visible at all times. Longer pages mean more images.
No contact information. Your contact information, including
name, city, and phone number or email address, should be part of
every page. Don’t bury it at the bottom of the page or make it too tiny.
Phone it in. Check your site on mobile devices to make sure it
Not optimizing. Search engine optimization will keep your site
NASM.ORG / 35
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10/6/14 5:42 PM
TREND LINE
1.7
Average pounds gained during
the holiday season by subjects in
a recent study. Interestingly,
researchers found that exercise
had little effect on the increase;
they recommend eating in
moderation to avoid such gains.
Exercise vs. Arthritis
Two-thirds of those with arthritis are younger than 65—and
your skills can help them. Research conducted at Ohio State University
shows that exercise can trigger physiological changes that decrease
inflammation and lessen the impact of the condition. Researchers say
exercise stimulates anti-inflammatory effects over a 24-hour
period, which highlights the need for regular, frequent workouts.
SOURCE: EUROPEAN LEAGUE AGAINST RHEUMATISM ANNUAL CONGRESS (JUNE 2014)
l in 6
Number of people currently
using wearable technology.
60% of those users
wear fitness bands, like Fitbit.
Top reasons for buying:
Functionality and convenience.
Learn how you can connect
with these tech-savvy
clients on page 20.
SOURCE: NIELSEN CONNECTED
LIFE REPORT
372.3
Average calories, from M&M’s, consumed
by a group as a snack after a 1-mile
walk described as “exercise,” during a recent
study. Another group, told the walk was
“sightseeing,” ate just 166.2 calories of M&M’s.
SOURCE: MARKETING LETTERS (MAY 2014)
46 MILLION
Number of unique users of fitness
and health apps in January 2014—nearly
one-third of all U.S. smartphone users.
SOURCE: NIELSEN (APRIL 2014)
83
Percent of studies in a recent
review at the University of
Toronto that showed that exercise
can prevent depression.
Even better, the researchers
say physical activity may
prevent future depression.
SOURCE: AMERICAN JOURNAL OF PREVENTIVE
MEDICINE (NOVEMBER 2013)
VINCENT STARR PHOTOGRAPHY/GETTY IMAGES (MAN STRETCHING); MITCH MANDEL (M&M’S); HENRIK SORENSEN/GETTY IMAGES (WOMAN); JOHNER IMAGES/GETTY IMAGES (MAN IN SNOW); PURESTOCK/ALAMY (PLATE)
SOURCE: EUROPEAN JOURNAL OF
CLINICAL NUTRITION (MAY 2013)
36 / THE TRAINING EDGE
NASM_ND14_trendline_layout [P].indd 36
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