Fitness Blog

How To Become A Fitness Trainer

Personal Trainer Certification

If you enjoy fitness and like inspiring others to become more fit in their lives, becoming a professional fitness trainer could be a perfect career for you. If you choose to go into private fitness training or group class instruction, you will still need to get your certification in personal training.

The first step in getting your professional training certification in personal training or fitness instruction is to decide what type of study programs work best for you. If you have a personal training school near you and you prefer traditional classroom instruction type settings, signing up to begin your studies at that location would be an option. Online fitness studies provide another option. Most individuals enjoy taking their education online for the convenience of being able to study anywhere and anytime. Online classes provide an opportunity for individuals who are considering a change in career, and allow them to study when they have free time available while balancing another job. Online classes can also provide trainers to improve the certifications they currently have and to continue their education for additional specialty certifications to broaden their knowledge and career options.

After you sign up for your classes, the second step is to complete the course work. The course work provides you with all of the knowledge you will need to pass the certification exam. During this time, you will learn about all things fitness related. Online courses often have online study groups and online library resources that you can use for references while studying for the exam. If you are taking traditional classroom styled classes, you can always ask personal trainer questions to the instructor of the class. Keeping up with articles related to health and fitness will benefit you as you learn about the fitness industry and the impact that your career has on society and helping others. 

The next step to becoming a fitness trainer is to sign up to take your personal training certification exam. Be sure to check that you have completed all of the prerequisites before signing up for the exam. Some locations require that you have completed a CPR certification course, like with MyCPR NOW, before taking the Certified Personal Trainer (CPT) exam. Once you are able to take the CPT exam and pass it, you are now a fitness trainer and are eligible for employment within the fitness and health industries. 

Becoming a fitness trainer can be a rewarding experience as you help people become healthier and happier. Having an active lifestyle can help strengthen your immune system, help you maintain a healthy weight, improve quality of sleep, improve self-esteem and overall well-being.  Whether you choose to train at a health club, private studio, or online, you will have the pleasure of making a positive difference in your community and helping others be the best that they can be. 

With ASFA you can get your CPT certification from the convenience of your own home! Click the link below to learn more about ASFA’s Personal Training Certification! 24/7 online convenience, pay only if you pass!

Personal Trainer Certification

5 High-Protein Holiday Snacks

Sports Nutrition Certification

Crash diet plans rarely help you achieve long-term results. Healthy high-protein holiday snacks can help you stay on your path to success. Diet coaching programs include high-protein snacks to help keep you fuller longer since protein takes longer for the body to digest than carbs. Incorporate some of these healthy high-protein holiday snacks into your diet to help satisfy your hunger and keep you on track for reaching your personal fitness and health goals:

1. Peanut butter is a high-protein food that can be added to celery sticks, apple slices, or banana slices to satisfy your cravings for something sweet and savory. Peanut butter can also be added to smoothies for a boost of protein. Peanut butter can also be used on toast instead of butter or cream cheese. 

2. Beef jerky is a great snack that provides a lot of protein and travels easily. There are many different flavors and varieties to choose from. Jerky can easily be kept in gym bags for a quick after workout snack, at your office for a mid-day pick me up, or even in your car or purse for emergency snacks. Jerky travels well since it does not require refrigeration. 

3. Nuts are another high-protein snack that travels well. You can be creative with nuts for a variety in snacking. Add some dried fruit and yogurt chips to create a custom trail mix variety. You can sprinkle nuts into your cereal or oatmeal for added protein. Nuts can be blended into delicious green smoothies too for texture and protein.

4. Hard-boiled eggs are amazing snacks if you are always on the go. You can put a few hard boiled eggs into an insulated lunch sack and take them with you to work or school. With 9 grams of protein per egg, you’ll be getting a great source of protein with this healthy snack. 

5. Turkey wraps are great healthy energy alternatives to processed snack foods. You can wrap turkey into lettuce leaves and add other veggies or cheeses to the wrap. You can also enjoy the turkey wraps plain if you desire. You can customize this to your liking. Adding color and texture from other vegetables can make this snack more appealing and desirable if healthy eating is difficult at times to keep. 

These are just a few suggestions to add healthy high-protein snacks to your diet over the holidays and all year long. If you have specific food requirements or have food allergies, you might want to consult with a nutritionist or dietician to ensure that you are getting your nutritional benefits using customized meal planning that is tailored to your specific dietary needs. 

The holidays provide a unique opportunity to spread awareness of nutrition and exercise to adults and youth alike.  This year, make a difference by becoming a Sports NutritionistGet a jump on the holiday season now!

Sports Nutrition Certification

How To Become A Pilates Instructor

Pilates Certification

Pilates instructor certification is very similar to obtaining your personal training certification. You will have Pilates training courses and Pilates instructor classes to complete. After you have completed your course work, you will be eligible to take the certification exam. A passing grade on the certification exam makes you a certified Pilates instructor!

There are different types of courses you can take on your fitness journey of becoming a Pilates instructor. If you are already a certified personal trainer, you can take some continuing education courses online that are specific to Pilates fitness training so that you are familiar with the movements and flow of Pilates exercises. Many health clubs will allow you to teach a Pilates class with a personal training certificate or group fitness certification. Having a certification in Pilates instruction allows you the greatest opportunity for career growth as a Pilates instructor. 

If you are new to the fitness and health industry and do not currently have any fitness certifications, you will be starting your education with a basic personal training or physical trainer program. From there, you can add on online specialty certificates in an area of specific interest that you want to specialize in. Pilates certification is one of those specialty certifications that can help you build your fitness career in health and fitness instruction. 

There are different styles of Pilates. There is Pilates mat certification which teaches how to do Pilates exercises on the floor using a mat instead of a Pilates exercise machine. Mat Pilates uses props such as posture balls to add in balance and stability training. Pilates performed on an exercise machine changes the exercises up to build lean muscle and core strength. Going through the Pilates certification courses helps you to recognize the differences in styles and instruction of the two Pilates styles. 

Becoming a Pilates instructor can be a rewarding experience as you help individuals work toward a healthier lifestyle. Pilates helps to increase flexibility, stability, and improves muscle tone. Pilates is a low-impact workout that all ages can do and all fitness levels can participate in. Future Pilates instructors go through similar training and education as certified personal trainers. Many continue their education to include a specialty certification in Pilates instruction. 

To learn more about becoming a Certified Pilates Instructor, just click the link below!

Pilates Certification





6 Fitness Friendly Stocking Stuffers

 Fitness Professional Kit

Healthy and active individuals have fitness friendly lifestyles that they maintain year-round.  Finding the perfect gift for fitness enthusiasts or a fitness and health trainer can sometimes be a challenge. Here are some fitness friendly stocking stuffers that any active individual would enjoy:

1. A fitness training book! Fitness books or a Fitness Professional Kit can help your special someone stay motivated year-round with tips, inspirational quotes, new exercises, and space to keep track of their workout plans. Writing your fitness goals on paper and looking at them frequently is a great way to help stay focused on reaching your goals. 

2. A jump rope! Jumping rope is a great high-impact cardio workout that blasts calories quickly and can help build cardiovascular endurance. There are many different types of jump ropes, including weighted jump ropes, to help you meet your personal needs for fitness success. 

3. Deodorizing balls for tennis shoes!  Any athlete enjoys fresh-smelling fitness shoes and gym bags. These little gems help keep your feet fresh and any bad odors away. Deodorizing balls also provide a holistic approach to health using a baking soda-based product as opposed to harmful scented chemicals.

4. Exercise bands! Exercise bands are a great option for toning and resistance training and do not take up much room. They are small enough for easy travel and can be used at any location.

5. Socks!  We are not referring to the cheap cotton athletic styled sock that you can find almost everywhere. We are referring to socks that are made for fitness. Having the right tool for the right job ensures that you will be successful during your personal fitness journey. There are many high-quality brands to choose from and materials. Wool blend socks are best for holiday stocking stuffers because they help to retain heat and regulate body temperature. 

6. Mini foam rollers! These mini sized foam rollers allow you to recover faster on your own. Runners and other endurance athletes can use the foam rollers to dig into the sore muscles and help flush the buildup of lactic acid. Healing quickly from a hard workout grants you the opportunity to continue competing year-round. 

There are many different types of choices when it comes to holiday stocking stuffers. Personal trainer clients love fitness related stocking stuffers to help keep them motivated all year long and to provide inspiration and motivation. If you are still unsure what to get for your loved one, you can contact a local sporting goods or local running store to help find the perfect present!

Interested in becoming a Personal Trainer or Group Fitness Instructor and helping others achieve their health and fitness goals in the New Year? Click below to learn more today! 24/7 online convenience, pay only if you pass!

Personal Trainer Certification


Winter Weather Running-It’s All About the Layers

Running Coach Certification

Prepping for winter weather running can make all the difference when battling the cold and wintry weather mixes.  Successful consultants of fitness understand how important routine is. When regular running becomes routine, you will want to continue your fitness training through the winter months to help you prepare for your spring events, marathons and triathlons. Having the right gear can help prep you physically and mentally to battle the environment and to enjoy the beauty of winter while running. 

Clothing plays a big role in comfort and protection for winter running. You will want layers to help keep you warm, keep you dry, and to keep you protected from the elements. Your base layer should be thin and temperature regulating, like merino wool-blended clothing. Merino wool can help you stay warm, even when it gets wet. It pulls the moisture off of your skin to help keep you dry. Sports bras for women in merino wool fabrics are highly recommended for winter running since that is the first layer of clothing for women workout routines. Undergarments for both men and women are available in the temperature regulating merino wool blends as well.

You can add additional layers depending on your geographical location. For some of the warmer states, merino wool blended tops and running tights are enough for comfort and warmth. The next layer needs to be wicking since it dries quickly so that you stay dry and warm. Polyester blended tops are perfect for this second layer. Depending on your personal level of comfort, the second layer can be a lightweight long-sleeve shirt or a thicker variety with fleece lining. If you are running in the northern part of the country where winter conditions can be brutal, you can add a third layer using a running jacket or vest. If you tend to sweat a lot, opt for the vest so that you do not overheat. Overdressing can cause you to over sweat making you wet and cold and can increase your chances of getting hypothermia from the exposure. 

Don’t forget your hats and gloves to prevent loss of body heat. Many runners will switch socks to a thicker wool blend specifically for winter running as well. If you run where the roads and trails accumulate ice, there are spikes you can purchase for your shoes. Many winter specific trail running shoes will have spikes already attached. The spikes will help give you more traction in slippery conditions. 

Motivation can also be affected by winter conditions and brutal winds. Workout with a friend to help keep you motivated in the colder winter months. Winter running can be a fun time to explore the joys of winter with friends and family. Workout regimens and consistency are necessary for personal growth and increased personal fitness. Don’t let your fitness goals get chilled by winter. Layer up, invite your friends to run with you, and enjoy the beauty of the winter season. 

Ready to take your fitness career to the next level? Check out ASFA’s Running Coach or Triathlon Coach Certifications by clicking below!

ASFA Personal Trainer & Fitness Certifications

ASFA Book Highlight -- Power Yoga, $29.99

Power Yoga Looking for a stocking stuffer for your favorite Yoga enthusiast? Then look no further! ASFA's Texts & Manual partner Human Kinetics has some great gift giving ideas -- visit ASFA's Texts & Manuals page to browse all of the offerings for your favorite athletes and fitness lovers!

Expand your energy and raise your sense of personal power with power yoga, the athletic and dynamic style of yoga that delivers high intensity and quick results. In Power Yoga: Strength, Sweat, and Spirit, you will learn the poses, practices, and philosophy of this fitness- and focus-boosting training method to strengthen your body and awaken your spirit.

This potent practice is a complete workout on its own, but it also offers tremendous benefits when combined with other workouts and sports. In addition to physical strength, stamina, and flexibility, the dynamic movements of power yoga challenge you to develop focus, balance, and purpose that extend to life beyond the yoga mat.

Dozens of warm-up, power, peak, and cool-down poses are presented in full color, and adaptations to modify or intensify each pose allow you to customize your practice for maximum effectiveness and safety. Sequences ranging from 5 to 60 minutes—including specific sequences for running, cycling, team sports, and high intensity activities—offer options that match your goals and lifestyle, and the 28-day plan can be adjusted into a plan that works for you, based on the results you want.

Power Yoga: Strength, Sweat, and Spirit is your vehicle for creating extraordinary physical and spiritual results that you will notice quickly and be able to maintain for a lifetime. Become your most powerful self with power yoga!

Online yoga education programs like ASFA’s are a great way to learn beginner yoga positions if you do not have access to a health club or studio. Learning a few of the beginner yoga positions will help you be successful at the more advanced moves. The more you practice, the more flexibility you will achieve. Try adding some beginner yoga poses into your daily routine to gain better balance, stability, core strength, and focus.
ASFA Texts & Manuals

5 Bodyweight Exercises You Can Do At Home

Bodyweight Training Certification

Bodyweight exercises are strength building and toning moves that utilize your own body weight for the resistance, as opposed to using free weights or machines. Bodyweight exercises are great for individuals with a busy schedule because you can do the exercises anywhere and do not need any equipment to perform them. Bodyweight exercises allow you to accomplish strength training goals from any location.  Even busy travelers can perform their exercises while away from a gym or health club. Here are five bodyweight exercises that you can do at home:

1. Plank Hold. Plank holds help to strengthen the core and help to increase functional fitness. You can modify the plank and make it more difficult by holding it for a longer period of time.  You can also modify the type of plank to make it more challenging.  Side planks can be a fun variation of the traditional plank and help to strengthen the obliques and abs muscles.  Performing planks regularly can help improve posture and alleviate chronic lower back pains as well. 

2. Push Ups.  Push Ups are a popular bodyweight exercise in American fitness.  Push-ups not only strengthen the core and abs, but also help to strengthen the shoulders and arms too.  Exercise specialists love push-ups for their versatility and benefits to both functional training and strengthening. 

3. Squats.  Squats are not just bodybuilding training exercises.  They can provide a lot of benefits when done regularly.  Squats help promote the growth of lean muscle in the glutes and legs.  Squats can also protect the knees from injury by building up the healthy tissue around the knee joints.  Squats can improve functional fitness by increasing stability and lowering your risk of injury.

4. Lunges.  Lunges, like squats, also promote functional fitness by strengthening the lower body and increasing the protective tissue around the joints.  Lunges can help improve balance and stability in additional to toning the legs and glutes. 

5. Burpees.  Burpees are excellent exercises for building strength and speed.  Burpees improve core strength and teach the muscles to react faster. Burpees are used by endurance athletes to build power and speed. Runners can perform harder and faster when they perform burpees regularly as part of their fitness plan. 

Creating a home workout plan can be easier than you think when you use bodyweight exercises.  It takes up minimal space and does not require any additional equipment.  If you want to create a bodyweight workout program tailored to your individual needs, seek out a personal fitness trainer in your area to help identify your goals and create a realistic plan to get there.  Many trainers will use an app for trainers to help show demonstrations of different exercises for at-home fitness clients. These apps allow you to easily access new bodyweight fitness ideas.

To learn more about becoming a certified Bodyweight Trainer, just click the link below!

Bodyweight Training Certification

Using Fitness To Handle Holiday Stress

Personal Trainer Certification

Holiday seasons can be a stressful time for many people. Being pulled in many directions at once and being overcommitted can sometimes wreak havoc on your fitness routine and your healthy diet plan. Using fitness to handle holiday stress can help you deal with life in a healthy way and can help you stay on track for your personal fitness and health goals. 

Factors affecting holiday stress can include an increase of family visits, kids being home from school, holiday treats and candies, large holiday meals, and winter weather making outdoor fitness more difficult to complete. Having a plan in place can make all of these factors easier to deal with as they arise. If you have a family fitness program in place, stick with it! Fitness sometimes requires extra effort when life gets stressful. Having a fitness program in place with your family can be your mini support team. If you all attended fitness classes or a fitness activity together on a specific day or evening, keep that going! You will benefit both physically, mentally, and emotionally from taking the time to get some personal fitness time during the stressful holiday seasons. 

If the holidays bring so much stress into your life that you rarely get a chance to go to the gym, you can prepare for that by having some simple workout tools in your home for a workout you can do when you have time between activities. Having a yoga Pilates ball at home does not take up much space and stores easily. You can do a variety of different toning and core strengthening moves in between errands or appointments throughout the day to help you stay fit and stress free. Exercise bands, small dumb bells, and an ab ball are all great tools that are quick and easy to use and do not require a trip to the gym. 

If meeting with friends and family add stress to your holidays, invite them for a walk or to a fitness class with you. You will be able to socialize and get in a workout at the same time. Multi-tasking by combining friends with fitness can decrease your stress by eliminating extra appointments from your schedule and freeing up some personal time. It can also help put you in a better mood by doing something healthy for you. If you are stressed out over high-calorie holiday foods, meeting friends for a fitness class or a walk eliminates the obligation of having to visit at restaurants or be tempted by all of the desserts of the season.   

Don’t worry about fat loss workout plans during the stressful holiday season. Focus on personal health and use something positive, like fitness, to help you through the more stressful parts of the holidays. Working out or having a steady fitness routine helps people manage stress better, keeps your cortisol levels low, and can put you in a better mood when dealing with conflict. 

Ready to get certified as a fitness professional? 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 Trainer & Fitness Certifications

CPR Requirements for Fitness Pros, Save 40% with MyCPR NOW

Personal Trainer Certification

Anyone who has considered a fitness career will need to complete fitness and personal training courses to work toward becoming a certified personal trainer. Becoming a certified personal trainer is easier than you think!  With fitness and nutrition degrees online, you have greater flexibility with your choice of education style and time management. 

The educational portion for a certified personal trainer can be done in a traditional-styled classroom setting if you have a local personal trainer school near you. If there is not a school near you that offers certifications for personal training, you can complete the educational requirements online at your own pace in your own free time. Online classes are perfect for individuals who want to make a career change while continuing to work full time. Online fitness certification classes also allow trainers to work on additional certifications to help them broaden their knowledge and diversify their skills into other facets of the fitness industry. Once your educational requirements have been completed, you are ready to take the certification exam for personal training. The certification exam is the same regardless if you have done your studies online or in a classroom. Many of the online study programs allow you the option to test on line as well, making the process convenient for many individuals.

Be sure to check before you test that you have completed all of the requirements for the personal fitness training certificate you are testing for. Many certified personal trainer programs require that you also be certified in CPR and AED before being eligible to test. There are many accredited CPR and AED certification courses throughout the country that can provide you the training and certification you need in less than one day. Some programs, like MyCPR NOW, will allow you to do the CPR and AED certifications online. Be sure to check on your specific education plan to see if you need to complete those before testing.

After you have completed your educational requirements and have taken and passed the certification exam for personal training, you are eligible to be hired as a certified personal physical trainer.  You can work at any health club or private studio as a trainer. You may decide to work online and use social media as your platform for marketing and advertisement. Whichever path you choose to go down, you will enjoy the benefits of being a certified personal trainer and helping others achieve a healthier lifestyle. 

Considering CPR and AED training and certification? Click below to learn more about ASFA’s newest partner, MyCPR NOW's online course offerings. ASFA members save 40% off, by entering Code: ASFA40 at checkout!

MyCPR NOW CPR and AED Certification

Happy Thanksgiving from ASFA!

Happy Thanksgiving
Happy Thanksgiving from ASFA!
We wish you a wonderful day with family and friends,
celebrating all there is to be thankful for! 

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