Fitness Blog

Learn Pilates Exercises Online

Pilates Certification

Modern conveniences, such as internet access, have made physical training education easy to do online. Pilates certification programs are one of the trainer courses which can be completed online. Online certifications make it easy for trainers to continue their education when it is convenient for them to do so. You can work at your own pace when you have extra time. Online certifications are also a great option for busy individuals who want to make a career change and need to complete their studies during non-business hours. 

Pilates accreditation can be done online. The videos that are part of study guides are a great resource for learning Pilates exercises online. Pilates increase strength, flexibility, balance, and provide a great all-over toning workout. Pilates exercises can be done with props or without. They can also be performed on a mat or on a fitness machine. Whichever style you choose to do, online options provide a wealth of guidance and education.

Popular fitness trainers go online and use social media as their platform for promoting fitness and personal training services. Pilates certifications can be acquired online from the very beginning of your career in health and fitness. There are many sites that are dedicated to the study of Pilates. These sites can connect you to the larger community of individuals who also perform Pilates. Online support can keep you connected and can help provide encouragement and motivation. If you need information about a specific exercise, your online community would be a great place to start. If you want information on Pilates props, your online community would be able to share an unbiased opinion and likes or dislikes of specific props or equipment.

Online fitness can help strengthen your fitness community by bringing people together who share the same interests and fitness goals. In a traditional class setting, people are often rushed to leave due to other commitments or are sometimes too busy to attend classes. It can become difficult to make connections outside the internet due to time restraints and over commitments. 

If you are new to Pilates, look online for beginner classes that emphasize the core. These strengthening moves will help you focus on those different muscles that are normally missed with other sports and it will help you be successful with the more advanced moves later on. Consistency is the key to success with Pilates. When you are consistent with your training, you will be able to celebrate the successes and achievements of your online Pilates routines.   

Interested in becoming a certified Pilates Instructor? Just click the link below to get started today, pay only if you pass!

Pilates Certification

 

HIIT Training – Making The Most Of Your Workouts


HIIT Certification

HIIT training, or High-Intensity Interval Training, can help you take your workouts to the next level. HIIT training works by doing short-timed intervals of high-intensity cardio workouts, followed by shorter timed intervals of strength training. Getting your heart rate up multiple times, as opposed to just once and holding it, allows the body to burn more calories than regular cardio based workouts and helps to increase fitness and endurance faster.

HIIT training classes are popular for trainers who want to start a training business. The classes are fast- paced and fun. The trainer gets to be creative with exercise choices and the flow of class to keep clients challenged and to prevent boredom and burnout. Clients love that no two classes are ever exactly the same. If the trainer is focusing on something specific like the gluteus medius, there will be a variety of exercises to target that area so the muscle will be worked in every way. If you have an injury or are prone to injury, your group fitness trainer is skilled to show you modifications which can be incorporated into your workouts so that you can safely work that same muscle group differently, yet effectively.  

HIIT training classes can be done anywhere making them extremely versatile. You don’t need to rent a gym or fitness space from a trendy fitness studio. Many of the HIIT classes are now taking place outside allowing clients to enjoy the great outdoors along with a great workout. For individuals who dislike going to a gym or being stuck on a treadmill, outdoor HIIT training classes provide the perfect solution.  

Another benefit to HIIT training classes is you do not need a lot of equipment to get in your workout. For the high-intensity cardio segment, you can do jumping jacks or sprint a very short distance and back. For the strength training segment, you can use your own body weight for resistance training. Exercises such as plank holds, lunges, squats, and donkey calf raises can be done without the use of equipment. If you wanted to add something extra to make the resistance training more challenging, you can add exercise bands, small dumbbells, resistance bands, or a body bar for added weight resistance.  

HIIT training can help you take your workouts to the next level and can help improve cardiovascular health and improve overall fitness. HIIT training burns the maximum number of calories when compared to other group exercise classes and can help you reach your personal fitness goals faster.  

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

HIIT Certification

 

 

5 Healthy Holiday Snack Ideas

Sports Nutrition Certification

Eating healthy can sometimes be challenging during the busy holiday season. You don’t have to become a fitness or wellness coach to know that eating healthy provides you with benefits not only during the busy holidays, but all year long too. Here are some healthy ideas to incorporate into your holiday snacks to make them healthier and to add more nutritional benefits:

1. Enjoy the seasonal produce. Fall and winter provide a new harvest of colorful fruits and vegetables to enjoy. Take advantage of the season’s harvest to enjoy fresh produce. Add a handful of fresh cranberries to your pancake and muffin batters or add them to your smoothie. Cranberries also mix in well with cereal and homemade jams. 

2. Pumpkin is in abundance during the holidays! Pumpkin is full of benefits including fiber and antioxidants. You can mix pumpkin with a little cream cheese to make a creamy spread and dip for raw veggies, apples, or crackers. 

3. Nuts are another healthy way to snack and enjoy the season. Articles on health and wellness boast eating nuts on a regular basis for their high fiber and protein content. Diets which are high in fiber can help reduce your risk of heart disease and can help lower cholesterol levels as well. Certified weight loss coaches encourage healthy snacks such as nuts as part of a healthy lifestyle. Nuts can be snacked on by themselves or added to other foods such as cereals and oatmeal to help increase the nutritional value of those meals. 

4. Make your own chips! If you are a chip lover, you can make your own healthy version of chips. Take a sweet potato and slice it very thin. Place on a roasting pan and drizzle lightly with olive oil and sprinkle with sea salt if desired. Roast at 400 degrees for thirty minutes for a crispy and tasty chip! You can do this with all different types of potatoes for variance in texture and color. 

5. Use hummus as a dip! Dip your veggies or pita chips into hummus for a healthy treat. Hummus is made up of mashed chickpeas and olive oil. Hummus and chickpeas offer a good source of fiber in addition to other nutrients including folate, potassium, iron, and magnesium. 

Incorporating healthy snacks into your diet during the busy holiday season doesn’t need to be stressful or difficult. Simple changes or modifications can be made to help you reach or maintain your wellness goals. The benefits of healthy living are seen in both diet and fitness for a healthier version of you!

Ready to take your fitness career to the next level? Check out ASFA's Sports Nutrition Certification by clicking the link below! Pay only if you pass!

Sports Nutrition Certification

Hiking Shoes vs. Trail Running Shoes

Running Coach Certification

Exploring a new trail can be part of a fun family fitness plan for individuals who enjoy being outdoors. Fitness doesn’t have to be limited to a gym or health club. Taking your workouts outside can be invigorating for those looking for a change in routine to prevent burn-out and boredom. Having the right kind of footwear can help you enjoy the trails more comfortably.

Hiking shoes are generally made of thicker fabrics such as leather to help protect the foot from debris. The bottoms are thicker than regular shoes and have multi-directional lugs to help aid in traction on a variety of surfaces. Hiking shoes often come up higher on the foot than traditional shoes to help protect the ankles from getting scratched from thorny vines and tree roots. The hiking shoe generally has a waterproofing coating on the fabric to help keep your feet dry during muddy and rainy hikes. The shoe itself weighs more than a regular shoe and due to all of the extra protection it provides. Hiking shoes are made to walk in and to move at a slower pace but supportive enough to be comfortable on your feet for the day. 

Trail running shoes are similar to the hiking shoe but are made for speed!  The shoe is much lighter and similar to the weight of a regular fitness shoe. The bottom of the shoe has multi-directional lugs but usually less aggressive lugs than the hiking shoe or boot. The support can vary depending on your personal preferences. You can wear a minimalist trail running shoe which has minimal support or a full cushion trail running shoe for maximum support and comfort.

Most trail running shoes have a rock plate on the bottom in the forefoot region to protect your foot from sharp rocks and tree roots as you are running. The fabrics are often much thinner and similar to a traditional running shoe.  Many are coated with environmental protective treated fabrics to make them repel mud and water. Trail running shoes have a lower profile, like a regular running shoe, and normally fit below the ankle. Trail runners who need extra protection from the elements can attach gaiters to their shoes for added protection against dirt, rocks, sand, and other debris. 

One of the famous exercise quotes about taking the road less traveled is appreciated by hikers and trail runners alike. Both have mastered the fat burning secrets of the trail, using more muscles on uneven surfaces and burning more calories than their road running friends. If you want to try trail running and are looking for a trail recommendation near you, contact fitness associates in your region or connect with local trail running groups mentioned in fitness articles from your area. Hiking and trail running can be enjoyed by all ages and all fitness levels.

If you are interested in taking the next step in your fitness career today, just click the link below and learn what it takes to become a running fitness coach!

Running Coach Certification

 

Interval Training For Speed

Sport Specific Training Certification

Incorporating interval training into your workouts can help increase speed for athletes and endurance sports. Fitness trainers and coaches will both use interval training to keep personal training clients challenged and competitive for their individual sports. Knowledge of interval training for speed can help personal trainers and sport specific coaches provide more services and in turn get more fitness clients. There is also personal trainers software that can help coaches and trainers with interval training programs when building fitness schedules and routines for clients.

Interval training for speed includes a short-timed sprint or high-intensity exercise followed by a longer-timed recovery period. For runners, this could mean a fast sprint for one minute followed by two minutes of easy jogging or power walking. Players of soccer, football, basketball, and baseball can all benefit from these types of interval training for speed. Interval training for speed can help them not only get faster, but also can help improve their agility, stamina, and endurance.  

Interval training for speed is important to look at for personal training business ideas, especially for trainers who work with athletes and/or coach other athletes. Speed training needs to be monitored by your sports trainer or personal fitness trainer. Doing too much too soon or not having enough rest time between workouts can significantly increase your chances of getting a sports related injury. Sometimes the problem is an increase of speed or mileage too quickly. That problem is common for newer runners or athletes who feel great and want to push harder.  Speed and distance need to be respected. Bad form could also be a culprit for sports related injuries during interval training for speed. Having a personal trainer or sports specific coach watch your form can be helpful. They can make sure you are performing the movements and exercises safely and correctly. Being mindful of form and following a training schedule, even if you feel like doing more, can help you get stronger, faster and keep you injury free.  

Maybe it is time to boost your fitness resume and start specializing in ASFA's Sport Specific Trainer certification or become a High-Intensity Interval Training (HIIT) Instructor or Speed and Agility Trainer! Click the link below to get started today! 24/7 online convenience, pay only if you pass!

ASFA Personal Trainer & Fitness Certifications

How To Start Your Fitness Story

Personal Trainer Certification 

This Veterans Day, American Sports & Fitness Association salutes and thanks
the more than 18 million U.S. veterans for their service.

Starting your fitness story can be varied from trainer to trainer. It is a reflection of your personal experiences that have shaped where you are today with fitness and health. For those personal trainers that share an interest on how to start your own fitness business, your story becomes more important as you retell it with hopes to inspire and motivate others to get healthy and fit.  

Sharing your fitness story can be challenging at times when you are trying to group ideas together more fluidly. A fitness industry marketing planner can help you create your fitness story so that it can be more easily shared. Reaching out to others with your story can help bring hope to those who struggle with their own motivation and health.  

Many individuals have a specific moment in time when they realized they must make a positive change in order for goals to be met. These specific moments are the start of your personal fitness story.  That specific moment is different for each individual person. For some people who have used fitness to lose weight, it may have been a realization of the link between obesity and fast food. That person might be diligent on how to teach the nutrition facts panel so others can learn and be inspired from those changes. Helping others to understand the Food and Drug Administration (FDA) requirements for food labels can help individuals make healthy food choices or better choices in comparison to what their current diet looks like. Another individual may have had a senior-aged parent or family member whose health declined quickly from an illness or condition that may have been able to be managed using fitness. That person would be passionate about baby boomers business in health and fitness. Functional training exercises are perfect for seniors to do to help increase stability and lower the risk of falls.  

Every individual has a fitness story to share and all are inspiring as the general community strives to make positive changes for greater personal health and fitness. Knowing that everyone starts somewhere brings comfort to those who are first starting their personal fitness journey.  

Ready to share your fitness story as a Functional Fitness Trainer, Senior Fitness Instructor or Sports Nutritionist? Click the link below to learn more about all the certifications ASFA has to offer! 24/7 online convenience, pay only if you pass!

Personal Trainer & Fitness Certifications

ASFA Book Highlight: Sport Nutrition (3rd Edition) - $129.99



Sport Nutrition,Third Edition, presents the principles and rationale for current nutrition guidelines for athletes. Using a physiological basis, this text provides an in-depth look at the science behind sport nutrition. Students will come away with an understanding of nutrition as it relates to sport and the influence of nutrition on performance, training, and recovery.

This text is organized with the student in mind, with content sequenced in a logical order that puts building blocks in place to facilitate greater comprehension as more advanced topics are introduced. The book moves from general principles of nutrition and nutrient requirements to estimating and fulfilling energy needs with the appropriate combinations of macronutrients and micronutrients. Supplements are addressed from a scientific standpoint, followed by the influence of nutrition on training adaptations, immune function, body composition, weight management, and eating disorders. The new chapter on personalized nutrition covers periodized nutrition, gender differences, and special populations (young athletes, older athletes, and diabetic athletes) and offers practical examples from specific sports.

This third edition contains revised and expanded information to keep students current on the latest findings in sport nutrition:

• Updated nutrition guidelines

• A new chapter on personalized nutrition that helps readers move from theory into practice as they better understand how to customize nutrition based on an individual’s unique background and needs

• Addition of practical carbohydrate intake guidelines for athletes in a wide variety of sports

• Updated information on protein metabolism and recommendations on the type, amount, and timing of protein intake to maximize training adaptation

• Developments from the field of molecular biology that explain how adaptations to exercise training are influenced by nutrition

• Expanded coverage of the rapidly developing field of immunonutrition

Sport Nutrition, Third Edition, includes a number of tools to facilitate student learning. More than 300 figures, tables, and photos offer visual illustration of important concepts, methods, and research findings. Updated and new sidebars provide in-depth coverage of selected topics, making it easier to grasp the scientific concepts presented. Each chapter also includes learning objectives and key points to help students retain the information.

In addition to being mindful of students, the authors remained conscious of the needs of instructors. With years of experience in teaching sport nutrition, the authors constructed chapters in a natural progression, making class lectures easier to prepare and deliver. Instructors will also find an ancillary package consisting of an instructor guide, test package, and presentation package plus image bank to further support their efforts.

More than a simple prescription of recommendations, Sport Nutrition, Third Edition, offers a systematic presentation of the science supporting nutrition guidelines. It is an ideal book to provide a comprehensive understanding of nutrition as it relates to sport, exercise performance, training, and recovery.

So what are you waiting for? Get your Sports Nutritionist Certification online today!

Sports Nutrition Certification

Your Master Personal Trainer Journey

Master Personal Trainer Certification

Master level personal trainers have more additional training and certifications than traditional personal trainers. A master personal trainer can work with larger groups of individuals with a broader range of expertise to help people achieve their personal fitness goals.  

All trainers start out on a similar journey of completing their instructional course work in preparation for the certification personal training exam. Passing the exam is how to get certified as a personal trainer. Trainers can then begin their fitness business plans for career growth. If a trainer decides to go into a specific field or interest, they will need to continue their studies to pass additional testing for specific certifications in their field. Master level personal trainers have extra hours of trainer work and extensive knowledge of exercise physiology and biomechanics to help a wider range of clients including those who have special needs or require modifications due to injury or disability.  

Personal trainers’ salaries are also higher for Master level personal trainers.  The more education and skills you have, the higher the demand there will be for your services. Master level certifications can give you better pay with the greatest flexibility in scheduling and compensation for your time. Many Master level instructors will be the main trainer and focal point for new personal trainers at a health club. They are able to write anatomy news for fitness instructors and help make sure that all new trainers are up-to- date on all things related to exercise and sports nutrition.  

Master level trainers can also help clients overcome specific sports related pains such as piriformis strain. They are able to show you the best methods for minor aches and pains such as using a foam roller correctly and sports massage balls to target specific tendons and muscles. Using the right tools and using them correctly can help clients recover faster and can be used regularly to prevent injury. Master level trainers can also recommend specific stretches and functional fitness exercises which can enhance your personal sports performance and help give you a more competitive edge during competition.  

Click the link below to learn more about ASFA’s Master Personal Training certification today and take your career to the next level!

Master Personal Trainer Certification


 

Bulking vs. Toning – Which is Right for You?

Functional Fitness Training Certification

Weightlifting routines can help you trim down, tone up, and build strength. A personal trainer that has completed and received their weight training certification can help you create a fitness plan and routine that is individualized for you to help you achieve your personal fitness goals.

Bulking up is building muscle. This is done by increasing the number of clean calories you put into your body to support the weight training and to add muscle, not fat. Bulking up requires a lot of extra protein intake to help feed those muscles. A nutritionist and dietitian can both help you learn how to count calories, figure out your macros, and create an eating plan to maximize your training. When you bulk up, you use heavier weights than you would for simply health benefits. The heavier weights with higher protein and higher calorie intake create that muscle growth that bodybuilders want. 

Toning does not have the same nutritional limitations that bulking up has. Many health clubs will offer weight training for weight loss programs that help clients tone up and get fit. Toning uses lighter weights and can use higher reps to work muscles to fatigue. Toning can help slim you down since muscle takes up less space than fat in the body. Using weights to help tone up can be beneficial to weight loss programs because more muscle means more calories burned. When you have a higher percentage of muscle, the body continues to burn calories, even when you are not working out.  

You can use a variety of different things to help tone up. In addition to traditional barbells and dumbbells, you can use an abs ball, balance ball, resistance bands, and even your own body weight for resistance. You can also tone up in a variety of different settings. You can work out at home, at a gym or private studio, at a corporate fitness facility, online with an online trainer, or even a group fitness class in the pool. There are many methods to bulking up and toning up. Working with a fitness coach or personal trainer who has a background with resistance training can help you identify realistic goals and create a reasonable fitness plan with support to get there!  

Check out ASFA’s certifications to include Functional Fitness by clicking the link below!

Personal Trainer & Fitness Certifications

Fitness Options For Older Adults

Senior Fitness Instructor Certification

Fitness is just as important for older adults as it is for younger generations. Staying active and fit in your senior years can provide you with better health and increased independence. Older adults may not be able to do many of the activities they enjoyed in their youth, but there are a wide variety of fitness options for our active senior athletes.  

New kettlebell exercises are an easy yet challenging way for older adults to build fitness. As we age, our bones age as well and lose density. Strength training of any kind is a way to protect your bones and joints and slow down the loss of bone density. Having good bone mass is essential as we age. It can protect us from serious injury if we should fall and can help improve stability making us less likely to fall. The kettlebell does not need to be heavy to make a big impact on personal fitness. Any instructor who has completed personal fitness training online or in a classroom can help you with kettlebell exercises and make sure you are practicing good form for maximum health benefits. 

Walking is another fitness option for older adults to stay healthy. You don’t have to walk far or too fast. You just have to walk briskly enough to raise your heart rate to build endurance and improve cardiovascular health. Walking is something that all ages and all fitness levels can do together. If you feel like you need to go slower, go slower and enjoy the time to yourself to improve overall health. If you feel you can go faster or further, savor the challenge and go for it! If you are walking outdoors, be sure to let someone know where you are going for safety purposes and remember to bring a hat and water to protect yourself from the elements and to stay hydrated.

Swimming is another low-impact activity that is popular for active, older adults. The pool itself provides many options for improving personal fitness. You can use the pool to walk in if you are unable to walk on concrete. The water displaces your body weight and makes it a perfect solution for walkers who are recovering from injury or have other health problems that make walking outside difficult. You can do light resistance training in the pool. You can use a pool weight or simply use your own body weight for resistance. You can do squats, lunges, kicks, and barre-inspired movements under the water that allow you to go deeper into the stretches and movements without an increased risk of injury.

Many exercises and activities can be modified to fit the needs of older adults. Check out the personal trainer certification zone at your local health club or fitness studio. Many trainers have opted to specialize in senior fitness and have received specialty certification in adult fitness. These trainers can provide a wealth of knowledge for your golden years. 

If you would like to learn more about becoming a Senior Fitness Instructor, just click the link below! 

https://www.americansportandfitness.com/products/senior-fitness-certification

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