Fitness Blog

ASFA Sports Nutritionist Certification--What are Macro and MicroNutrients?

Sports Nutritionist Certification

Macro and micronutrients are the nutrients that our bodies need from a well-balanced diet for optimum health. Our bodies need macronutrients in large quantities. Examples of macronutrients are protein, fat, and carbohydrates. Micronutrients are those nutrients our bodies need in smaller quantities. Examples of micronutrients are vitamins and minerals. Both macro and micronutrients are an important part of a healthy diet. Together, they provide the energy that you need and support proper organ functions.

Recent changes to food label requirements have made it easier for individuals to calculate how many macro and micro nutrients they are getting in their daily diets. Teaching food label reading can be done using personal trainer nutrition software. You can also learn about the new food labeling standards from a dietician or Sports Nutritionist. Many fitness trainers in the health and fitness industry also have backgrounds and certifications in sports nutrition. Personal training and nutrition support complement each other when working towards your fitness goals. 

Everyone’s dietary needs are different, and the macro and micro recommended daily amounts will vary as well. If you are an athlete, your daily calories that you need will be more than someone who has a more sedentary lifestyle.  If you are trying to lose weight, your daily calorie need will be lower than someone who is trying to bulk up or maintain. Personal macro and micronutrient numbers can change throughout life stages as well. For example, someone who is pregnant or nursing will require more calories for proper health. A fitness trainer or coach with a certification in Sports Nutrition or a dietician can help you calculate your numbers for your specific goals and personal needs.

Some food examples that are rich in macro nutrients include seeds, cereals, fish, meats, and nuts. Macronutrients support the metabolic system and create the powerhouse for all of your energy. Food examples that are rich in micro nutrients include vegetables, fruits, and fermented foods. Micronutrients help with disease prevention from the anti-oxidants and anti-inflammatory properties in those foods. Together, macro and micronutrient rich foods create a balanced diet to keep you fit and healthy. 

Ready to bring health and wellness advice to your clients? Click below to learn more about ASFA’s online Sports Nutritionist Certification--24/7 convenience, pay only if you pass!

ASFA Sports Nutritionist Certification

Using Functional Fitness To Prevent Injury-Get Certified with ASFA!

Functional Fitness Instruction Certification

Exercise is a great way to get in shape and to maintain a healthy weight. Exercise can also be used to prevent injury in all ages and fitness levels of individuals. A fitness trainer can help you create a functional fitness training plan to help keep you free from injury.

Functional fitness includes exercises that can help increase stability and agility to help prevent an injury or correct a muscular imbalance. Functional workouts are different for each person based on specific areas they where they need help. For example, a runner would benefit most from doing a plyometrics program as part of their training. It would help them create more power and be able to train harder without putting extra strain on their muscles and joints. Older adults use more stability workouts for improved posture and balance to prevent falls. 

Adding a resistance trainer or weight training to your health and fitness training routine can also help you prevent injury. Performing squats to strengthen the quadriceps muscles can help protect the muscle fibers around the knee to prevent common knee injury. You don’t have to use a lot of weight to benefit from resistance training. For squats and lunges, you can benefit from these moves using your own body weight as resistance. Weight training or resistance training also helps prevent loss of bone mass in older adults allowing them to stay more independent in their later years. Working with a trainer that has a strength and conditioning certification can help you identify exercises that you can perform safely to help prevent injury.

Personal training at home or at a gym can help you use fitness to increase personal fitness and stay healthy.  Find a trainer that you enjoy working with. This will make it easier for you to stick to your goals. A personal trainer can also help monitor your progress and make modifications to it as needed after goals have been met and new ones need to be added. Use fitness to improve the quality of your life and keep injuries away!

Interested in getting certified as a Functional Fitness Instructor or Bodyweight Training Instructor? Click the link below to see all of the online certifications ASFA has to offer! 24/7 convenience, pay only if you pass!

ASFA Personal Training & Fitness Certifications

Book Highlight--Water Exercise, by Melissa Layne--$24.99!

Looking for exercises to improve your fitness offerings, maximize your cross-training, or recover from an injury or condition—all with little or no impact? 

Water Exercise is your complete resource for fitness and rehabilitation exercises!

Water workouts are a fabulous way to exercise, no matter your current fitness level. Water Exercise allows personalization of each workout plan: You can change the speed, intensity, or amount of rest based on your needs. Water Exercise is ideal for cross-training workouts and beginning to advanced fitness workouts. It will also help you recover from injury or manage a chronic condition. With underwater photos and simple instructions for each exercise, you will learn fun exercises in Water Exercise you can do in shallow or deep water. You’ll also learn how to use optional equipment such as foam noodles and water buoys to strengthen muscles and improve flexibility.

Exercising in the water is effective because it offers a range of therapeutic and health benefits yet still improves all the components of fitness that you get from land exercise—with no impact. With just a pool and a swimsuit, you can strengthen, rehabilitate, and add variety to your workouts with Water Exercise.

Interested in becoming a certified Water Aerobics Instructor? Click the link below to learn more about ASFA's online certification. 24/7 convenience, pay only if you pass!

ASFA Online Personal Training & Fitness Certifications



4 Easy Yoga Stretches You Can Do At Home

Yoga Certification
Yoga can be an exercise of choice you can take with you wherever you go. You don’t need gym space to practice yoga. Yoga can be enjoyed any place you want--including your home. Determination and dedication to your health can carry over in all aspects of your life, providing benefits and renewed energy for better days, every day. Here are some easy yoga stretches you can do at home:

#1  Seated Forward Bend. Seated forward bends are a great stretch for the hamstrings and lower back. This move is performed while seated on the ground with your legs extended in front of you.  Bend over your legs with your arms on the ground next to you. This is a great time to focus on breathing and feeling that stretch without overstraining. You don’t have to bend far to feel the stretch.  This stretch can also be used to prevent overuse injuries from running or biking. 

#2  Child’s Pose. Child’s pose is a good resting pose to release stress and tension in the body. This move is performed on the floor as well.  Start on all fours and lower your glutes to your heels and lower your head to the floor.  This move can be held as long as you need to in order to release stress. 

#3  Cat Pose. The cat pose helps release tightness in the back and abdominal areas. Start on all fours.  This tabletop position is neutral. When you breathe, round your spine on the exhale and draw your head in.  When you inhale, release back to neutral. 

#4  Cobra Pose. The cobra pose is a great stretch to the core. Lie face down on the floor. Put your hands under your shoulders and push the upper body up on your exhaled breath. Hold the pose for 15 seconds while breathing easy.  Lower back down all the way to release that stretch.

There are a variety of yoga stretches that you could do at home. If you have a fitness app, you can find helpful in-home fitness options such as yoga to help broaden your home routine. You can even connect to other yoga instructors and groups online for an in-home personal trainer routine that you can do at home during your workout time or if you need a quick relaxation break. Yoga stretching is a refreshing and peaceful way to start and end your day. 

Ready to turn your passion for yoga into a fitness career and opportunity? Click the link below to learn more about ASFA’s online Yoga Certification today!

Yoga Certification


Indoor Cycling Certification: Fast and Fun Appeal!

Cycling Instruction Certification

Indoor cycling certification is a fast and fun way to get fit. Many fitness training jobs will carry over into group fitness classes for the high-energy and social fun. It is a great personal motivator for your clients to know that they will be meeting up with friends to work out.

ASFA's online Indoor Cycling Certification gives trainers all the fitness knowledge they need to help you get fit in a motivating environment. Indoor cycling certification is very popular among social media fitness apps. Clients are always looking for new and inspiring ways to get fit. Indoor cycling is appealing to all ages and fitness levels because the indoor bikes are low-impact. It does not put any stress on the joints. This low-impact type of fitness makes it the perfect choice for those who are prone to injury or recovering from injury. 

It is also a great cross training activity for athletes giving larger muscles a break from higher-impact sports.  It is also well loved for the safety of being inside and climate controlled. It’s nice to get a workout in, even if you go solo, and not have to worry about personal safety. Climate control provides protection and guarantees that you will always be able to get a great workout in, regardless of the weather or outside temperature. 

The fitness trainer certification process is similar to other trainers. Indoor cycling  certification gives trainers that ability to teach group classes that are specific, and they are able to help clients with proper form and technique so that their alignment is good.  Working out with proper alignment is beneficial to achieving your goals more quickly. Trainers with an indoor cycling certification know how to make proper bike adjustments to help alleviate specific client concerns. If you have had a past bad back or knee injury, they are certified with knowledge of how to adjust the indoor bikes so that you have proper extension and form. They are also able to observe your form to make sure you are comfortable during class. 

Indoor cycling certification is in high-demand from small fitness centers to your larger national chain health clubs. Indoor cycling is a fast and exciting way for clients to jumpstart their fitness routines and add some cross training into their training. 

Click the link below to get started today! 24/7 convenience, pay only if you pass!

ASFA Cycling Instruction Certification

Running For Fitness & Fun

Running Fitness Instruction Certification

Running can be part of your fitness regimen without having to train or race competitively. Running training for fitness is perfect for busy adults, as you don’t have to be a marathoner to benefit from running and the only equipment you need is a pair of running shoes. Fitness organizations like to see 30 to 45-minutes of aerobic exercise each day for heart healthy benefits. If you are training competitively for a marathon, the time spent in training and the intensity of the training would be much more.

If you are new to running, having a personal trainer or running coach can help you with running biomechanics so you can run safely with good form to prevent injury. A trainer or coach can also make sure you stay within your goals for training. For example, if you are running for fitness, you do not need to do a 20-mile long run on the weekend.  A trainer or coach can help make sure you don’t over train which could increase your risk of stress fractures and injury. 

Stretching and foam rolling can be added to your running routine for better overall fitness. The hip flexor muscles tend to be tighter in runners. Home fitness trainers can help show you how to stretch with and without a foam roller so that you can recover quickly and take care of tight muscles before they present a problem.  Yoga can also be used for the stretching to loosen up before or after a run. 

If you like social running, contact your local running store or go online to see who hosts local running events. It’s a great way to connect with other runners who have similar goals. With large social run groups, there is always somebody to run with, regardless of pace or speed. Many of your local running stores will also sponsor local races and may even have their own running event. Even if you are not competitive, social runs are a great way to connect with others in your community and meet others who have similar fitness goals.

Running for fitness can be fun. There is no pressure to perform or get a specific distance in or to run at a specific pace. You can enjoy each step and be thankful for the personal journey that your passion for fitness is taking you on.  

Interested in coaching others as they incorporate Running Fitness into their fitness goals? Click below to learn more about ASFA's Running Coach Certification!

Running Fitness Instruction Certification

Change Your Lifestyle With Fitness

Personal Training Certification

Making changes to your lifestyle does not need to be dramatic to create a big impact. Little decisions like making a commitment to increase your personal fitness can make big positive changes in your lifestyle.

The fitness business can be overwhelming to newcomers. Researching personal trainer information can help you connect to a fitness instructor that can help you create a personalized plan to meet your individual needs and goals. Fitness can help with a variety of self-improvement.  Some women will use fitness to fight post-partum depression. Other individuals are striving to follow a muscle growth program and work on weight lifting technique. Some want to lose weight and others just want to be more fit and active. Whatever your fitness goals may be, participating in any fitness activity will have a positive impact on your lifestyle. Helping to set goals will help you to work out with purpose and obtain measurable milestones.

Of course fitness doesn’t have to happen at just the gym. You can do personal training in home sessions. You can even download and do online endurance workouts when you have extra time from any location. For some, just parking farther out from the entrance of a store can help you get in some extra steps. Taking stairs instead of an elevator will help add fitness into your day without going to a gym. Using your lunch break to do a short walk outside or inside a mall can help to improve personal fitness. There are many options for people who want to change their lifestyle with fitness.

Most people associate fitness with running or challenging cardio sessions. There are other sports and activities that you can use to change your lifestyle without having it be a sweat session. Yoga and Pilates are great ways to tone, strengthen, and improve flexibility. Tai Chi is a fun option for individuals who want to improve focus and agility. Swimming is also an option for those that enjoy being in the water. Swimming is a great low-impact exercise that tones the entire body. Swimming can also be enjoyed by those that are still recovering from an injury or who are prone to falling.

Changing your lifestyle with fitness is easier than you think. If you are unsure where to start your personal transformation, contact a personal trainer to help you create a plan.   

ASFA Online Personal Training & Fitness Certifications

ASFA Product Highlight: Group Goals--Teach Group Fitness & Bootcamp!

ASFA Group Fitness & Bootcamp Instruction Certification
Find maximum motivation in group fitness classes. Your clients' schedules are only getting busier, and they need a great, motivating workout in limited time. Lead your clients through fitness classes that tone, tighten, and strengthen!

ASFA’s Group Fitness & Bootcamp Instruction Certification is geared toward experienced fitness professionals working toward their continuing education goals specializing in group instruction. Many clients thrive in the energy of group dynamics. The Group Fitness/Bootcamp Instruction Certification provides a fun way to help clients meet their fitness goals in a dynamic and enjoyable environment.

Our Group Fitness & Bootcamp Instruction Certification helps give fitness trainers the knowledge and confidence they need to be effective leaders in a group fitness or bootcamp setting. With a certification in Group Fitness/Bootcamp Instruction, fitness professionals can showcase their leadership skills and expertise in indoor or outdoor group fitness settings.

Group Fitness & Bootcamp Instruction Certification from ASFA® appeals to clients desiring workouts in a group dynamic. Covering topics from methodology and technique to specific exercises and location logistics, the Group Fitness/Bootcamp Instructor Certification provides an excellent foundation for fitness professionals looking to expand their knowledge and business with group fitness training.

A Group Fitness & Bootcamp Instruction Certification from ASFA® can help the experienced fitness professional expand their career through:

  • Enhanced expertise in facilitating multi-client workouts
  • Proven commitment to continuing education in group/bootcamp specific fitness
  • Increased training effectiveness with clients who thrive in group dynamics
  • Greater diversity of workout locations – indoor and outdoor 
Just click the link below to expand your knowledge with ASFA's Group Fitness & Bootcamp Training today! 24/7 online convenience, pay only if you pass!
ASFA's Group Fitness & Bootcamp Instruction Certification

Eating For Performance Training—Food with a Purpose

Sports Nutritionist Certification

Eating for performance training is different than just having a well-balanced diet. If you are working with a personal trainer nutritionist, you can see how diet and nutrition is directly related to your performance. Our bodies are like finely tuned machines. They need good and clean fuel to perform at their very best. 

A personal trainer and sports nutritionist will work together to make sure that what you are eating is enough to support your personal goals and also your workouts.  If you are trying to cut calories and lose weight, your eating plan will look different than another individual who is trying to bulk up and build muscle mass. Even the macro calculations are different. Eating for performance helps to keep you on track so that you can reach your goals. For example, if you are training for a marathon, eating too little can cause you to not make it to the finish line. Your blood sugar could drop, your glycogen levels will be depleted, and you will become very lethargic as your body tries to protect itself. Eating enough and eating often enough can help prevent those ailments during training and on race day. Eating the right foods, like higher amounts of protein after a long run or difficult workout, can also help you recover faster and can prevent injury. 

New Food and Drug Administration (FDA) labeling requirements have made it easier for individuals who are following a personal nutrition plan to identify exactly what they are consuming so that they can plan and prep meals better. Having a clear goal and having your macros calculated are both great starting points to eating for performance training. If you need help establishing both goals and nutritional needs, find a personal trainer or sports nutritionist near you. Be honest about your expectations and together you can clearly define realistic goals and milestones to celebrate.   

A trainer professional should be able to recommend a sports nutritionist or dietician if they do not have a background or certification in nutrition. Once you have your trainer goals and a fitness plan, a sports nutritionist can help put together a diet plan or regime that supports your fitness goals on a personalized level. Knowing what to eat and when to eat can help you reach your goals in a timely manner. Following an eating plan to support performance training can also help you see progress faster as well. Take your training and competition to the next level by customizing your sports nutrition to support your performance training.

Interested in becoming an ASFA Certified Personal Trainer or Sports Nutritionist? Click the link below to see all the certifications ASFA has to offer! Remember you can study and test 24/7, and you only pay if you pass!

ASFA Online Personal Training & Fitness Certifications

Water Aerobics: Low-Impact Fun in the Sun

Water Aerobics Instruction Certification

Water aerobics is a fun and low-impact exercise to help you get fit. Due to the low-impact nature of the moves, water aerobics is a great activity for all age groups including senior citizens. It is also a great choice for all fitness levels, even individuals that are currently in physical therapy or recovering from an injury.

Water aerobics is a big benefit to offer clients for those in the fitness business. Not only can you get a great workout doing water aerobics, the calmness of being in a pool can also help to decrease stress and lower cortisol levels. Studies have shown that decreasing cortisol levels can help improve sleep, help regulate hormones, help prevent weight gain, and naturally lower blood pressure. 

You do not have to be super athletic to benefit from a water aerobics class. Clients also love the encouraging atmosphere of the class. It’s a non-judgmental fitness class. Since you are in the water, you have more privacy, and nobody is able to see what exercises you can or cannot do. The moves are also taught with modifications as needed. Everyone works at their own pace to achieve their own personal goals. Even the oldest of clients can achieve benefits by just being there and having the opportunity to socialize and exercise without the fear of falling or getting hurt.

Water aerobics does not require any personal trainer equipment. You just need a pool to get your workout in. The water creates a natural resistance for light strength training that uses your own body weight for toning. There are water aerobics bars and balls that can be added into your fitness routine to make the moves more challenging, but they are not necessary to have a fun and low-impact workout. 

Low-impact workouts, such as water aerobics, are great for athletes recovering from or suffering from common knee pain or tight hip flexors.The pool provides a weightless environment that does not place extra stress on those joints. Body weight is redistributed due to the water. It is a perfect opportunity to continue strengthen those joints and prevent loss of muscle tone while recovering from injury.

Water aerobics provides a low-impact workout that is enjoyable for all ages and fitness levels.  It provides a calming atmosphere to destress and focus on your personal fitness goals without fear of falling or over straining. 

ASFA offers Water Aerobics Instructor Certification—so what are you waiting for? Get started today by checking the link below to take the test today! 24/7 convenience and pay only if you pass!

Water Aerobics Instruction Certification

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