Fitness Blog

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!

Fall Training for Outdoor Fitness

Group Fitness and Bootcamp Instructor Certification

The cooler temperatures that fall brings can present the perfect opportunity to become involved with outdoor fitness. Many fitness instructors are thinking outside of the box, or outside of the gym, to get people motivated to come and work out. Taking your workouts outside can provide you with a change of scenery and a connection to nature. 

Articles on fitness are full of fun workout ideas to do outside. Many sports companies and athletic stores are also following that lead and promoting outdoor fitness and encouraging people to unplug from their electronics and go outside for adult play time. 

You do not need a lot of equipment to prepare yourself for fall training. Layers of clothing will be your go-to for fall outdoor fitness. Depending on where you live, the temperatures can have a large range. If you are an early morning fitness person, you will want to make sure you have a good jacket that is breathable and a warm, wool base layer to wick moisture and sweat away. If you work out during the day, you will benefit from the sunshine and may not need so many layers to start with. Dress for evening workouts may be similar to the early morning exercisers. Be sure to have a flashlight or reflective vest on if you are running when it’s dark for easy visibility from motorists. Remember that it gets darker faster in the fall. A run after work that starts in daylight may end in the dark. Stay safe by having reflective gear or by adding reflective tape to the gear that you already have. 

Many boot camp-inspired classes have been moved outside too for the added benefit of getting in a good workout without having to go to the gym. You’ll be getting the essentials of strength training and conditioning all in one. Be sure to bring your clothing layers to your outside exercise class.  Staying dry will be important for comfort. It’s okay to start a little chilly, knowing that you will be working hard and working up a sweat. Dressing in too many layers in the beginning will cause you to sweat faster and your base layers will become wet and cold. 

Outdoor fitness gives you the opportunity to build functional fitness in a unique environment. Your group fitness instructor might focus on exercises with a stability ball one day and a fat loss workout routine on another day. If you feel like you get stuck in a rut or get bored easily, try an outdoor fitness class for variety. No two classes are ever the same. You’ll have more energy, better focus, and may even feel younger engaging in a regular outdoor fitness routine. 

Are you up-to-date with your fitness continuing education? Click the link below to check out our online Group Fitness Certification.  Further your fitness knowledge and be on top of your game!  

Group Fitness and Bootcamp Instructor Certification

Fitness Ideas for Youth

Youth Fitness Training Certification

Fitness ideas for youth can be challenging sometimes when you must compete with a busy schedule and video games. Getting creative with physical fitness and children can make it a pleasurable activity without them even knowing they are getting some exercise. Here are some ideas to get you started:

1. Make it fun! Get an ab ball or stability ball. Most children have a difficult time staying OFF the ab or stability balls because they see them as something fun to play on. Find some ab ball exercises that you want to do and invite your children to do them with you. They will be happy to be included and will enjoy the physical challenge and friendly competition. The ab ball is a great tool for strengthening the core muscles and increasing balance, stability, and functional fitness.

2. Take it outside! When you think about family fitness, you might think about going to the gym together. It doesn’t have to be boring – take it outside! Go for a hike and explore a new trail together. Pack a lunch and make a day out of your exploration. Relationships and focus will strengthen since you won’t have to compete with electronics. Spending the day outside is a great way to get a digital detox from all of the social media and gaming. 

3. Be creative! Make an obstacle course with at home circuit training tools. This can be greatly varied from one person to the next. You can have a section of your obstacle course for strengthening and another for cardio fitness. Put dumbbells in one area for resistance workouts and a jump rope or aerobic step in another area for cardio health. Let the kids be involved with the creation of the obstacle course.  They will want to participate in something that they helped to create.

4. Set a good example! When your children see you work out regularly, you are teaching them that personal health and personal fitness is important, and they will look up to you for worldly advice. Share with your kids that you are not only building personal health and fitness for now, but you are also creating a healthy and active lifestyle for decades from now. Individuals who exercise regularly have less illnesses and more energy than people who do not exercise regularly. If you are training for a marathon, ask your children to join you for the last couple of miles. They will enjoy the time with you as they are paving the way for an active and healthy lifestyle. 

To learn more about becoming a Youth Fitness Trainer, just click the link below!

Youth Fitness Training Certification

Happy Halloween!

Happy Halloween!
Happy Halloween from ASFA!  Be Careful and Try to Not Eat Too Much Candy...
If You Are Giving Out Treats This Year - Try Something Healthy!

Your Personal Trainer’s 3 Fitness Habits

Advanced Personal Trainer Certification

Having an active lifestyle helps to create healthy fitness habits that allow you to reach your personal fitness goals. Personal trainers, like other individuals, have fitness habits as well that helps them not only achieve their own personal goals, but also motivates and encourages others to have a healthier and happier lifestyle. Here are three fitness habits your personal trainer has:

1. Consistency! Consistency is getting in your workouts, even when you are tired and don’t feel like working out. A personal trainer can struggle, too, like everyone else when life gets busy and stressful. Making consistency a fitness habit can help make sure you are always working toward your fitness goals.

2. Positive attitude! Getting the physical portion of your workout completed is only half of the work. The other half is the mental aspect of your workout. Having a positive attitude and outlook can help you work harder and more efficiently as you are striving toward a specific goal. When you have that mental shift in your workouts, you look at things differently. Instead of thinking that you have to get 15 minutes of shoulder shrug workouts in, your positive attitude helps you to see that you don’t have to – you get to! Having that positive attitude helps you work harder in the times when you feel like you don’t have the energy to get through something difficult.

3. Creativity for Achievement! A fitness trainer understands that sometimes your workouts will not be fun. They can be challenging and difficult to work through. Having creativity can help set you up for achievement and success! For example, if you need to complete a core workout for strength but hate doing sit-ups, finding a creative alternative can make the workout fun. That might mean an ab ball workout or a Pilates inspired core workout to help engage the ab muscles.

Incorporating these healthy fitness habits into your daily life can help keep you on track as you work toward your own personal fitness goals and sets a positive foundation for a healthy and fit life. Click the link below to learn more about being a personal fitness instructor. Test today with ASFA! Pay only if you pass!

Personal Trainer Certification



Making Time For Fitness

Personal Trainer Certification

Making time for fitness doesn’t need to be a daunting task. Individuals who schedule time for their fitness routines are more likely to complete their daily workouts than individuals who work out only when they can fit it in or make the time. Treat your exercise time like a special appointment and respect that appointment to make sure you get your fitness time in each day.

Personal trainers learn that workouts need a dedicated time but also the encouragement and motivation that comes from working with a personal trainer. Personal trainers also provide accountability for those that need that extra push in order to get in their training for that day. Personal trainers are also able to share with you ways that you can incorporate fitness into your everyday activities allowing you to spend less time in a gym. If you are someone who counts steps and strive for 10,000 each day, simply parking further out while running errands can make a big difference! Taking the stairs instead of the elevator or escalator can also help add steps in without having to go into a health club. Taking your dog for a walk or walking to the park with your kids, all of these add steps and fitness into your day without you having to do anything different. Electronic tracking devices, such as a pedometer, are an easy way to track steps and distance each day while doing your regular activities.

Scheduling an appointment or class at a health club or studio is another way to make time for fitness. For busy moms, this is important for self-care and mental health. Making time for yourself helps decrease stress, increase focus and energy, and improve overall well-being helping you be more productive at home and a happier person.  Make fitness something that the entire family can enjoy together. You can read up on youth fitness articles for fun fitness ideas to do with children of all ages. You can also take cheap home study courses to broaden your personal knowledge of fitness and health.  

Many people who love fitness and health end up making a career for themselves in the wellness industry. They get to make money as a personal trainer in addition to having greater ease in finding time for personal fitness as well. Many instructors have incorporated their personal fitness and health into their lifestyle and inspire others to create healthy and fit lifestyles as well.

Interested in learning more about becoming a Personal Trainer? Click the link below to get started today! Pay only if you pass!

Personal Trainer Certification


Healthy Halloween Treats

Sports Nutrition Certification

Don’t get spooked this Halloween by the number of calories in your favorite Halloween treats! There are ways you can still enjoy the spirit and celebration of the holiday season without having to sacrifice taste while you maintain a healthy diet. Articles about health and wellness can be very resourceful when looking for healthy alternatives for Halloween treats.

When you think about the benefits to a healthy lifestyle, you often think about doing things in moderation. You know that it is okay to enjoy the foods that you like, by making modifications to them so that you can still enjoy your favorite foods and treats and not have to worry about getting too far off track with your diet and fitness goals. Healthy Halloween treats can be treated the same way. Make modifications to your favorite treats so you can still enjoy them without causing havoc on your diet plan.  Here are some ways you can make healthy Halloween treats:

1. Swap out popcorn balls for air popped popcorn! Most people like the crunch and texture of the popcorn balls. You can achieve that same crunch in texture by using air popped popcorn. Bag the popcorn into individual Halloween-themed bags to share with trick-or-treaters and friends. Blogs on nutrition use popcorn a lot for healthy snacks. You can make a variety of different snacks using the popcorn too.  Add nuts or dried fruit to make a variation of trail mix!

2. Pass out fresh oranges or clementine oranges! Individuals with careers in nutrition are always looking for creative ways to add more fresh fruits and vegetables to their client’s diet. Oranges are perfect to pass out since they don’t need to be individually wrapped and are easy to peel without tools. Offering a healthy snack can allow others to detox from the candy options that they will be offered from more traditional Halloween festivities.

3. Make your own snack mix! Use dried currants, cranberries, and raisins to add color and texture to your snack mix. You can use cereal, nuts, or popcorn for the crunch. Use yogurt or carob chips to add sweetness. Snack mixes can be varied easily and you can change it up each season to celebrate the flavors of each season. Sprinkle your snack mix with pumpkin pie spice or cinnamon and bag it up to share. You can even fill mason jars with your personalized snack mixes and distribute as gifts throughout the holiday season. Snack mixes make a perfect appreciation gift for teachers, co-workers, and friends.

ASFA® makes continuing your education in the fitness industry convenient. Take your Sports Nutritionist independent study course and exam online - from the convenience of your own home. If you were a client looking to improve your health and wellness, wouldn’t you want a personal trainer who was also a Sports Nutritionist?

Sports Nutrition Certification

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