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Active Fitness How to Increase Upper-body Stability and Mobility

How to Increase Upper-body Stability and Mobility

To avoid injury and create a balanced body that moves efficiently, it is important that both stability and mobility are obtained to some degree before moving on to more complex movement patterns, and especially before adding load and intensity to those movements. In this first installment of a two-part series, learn which exercises can be used to enhance upper-body stability and mobility.

Active Fitness 10 Things to Know About Muscle Fibers

10 Things to Know About Muscle Fibers

If you are interested in designing exercise programs that produce results, you must have a good understanding of how muscle fibers work and respond to exercise. Here are 10 important facts about muscle fibers and how they are affected by exercise that will improve your effectiveness as a trainer and help your clients achieve their fitness goals.

Active Nutrition How Caffeine Affects Athletic Performance

How Caffeine Affects Athletic Performance

When it comes to the question of whether or not to consume caffeine, there is no shortage of opinions. But what does the research say? And how much is too much? Learn how caffeine affects athletic performance and how you can help your clients make healthy choices that enhance their health and fitness goals.

Active Career The Best Social Networks for Health and Fitness Professionals

The Best Social Networks for Health and Fitness Professionals

As a health and fitness professional, social networks can be a great way to keep in touch with your clients between training sessions. But did you know you have more options than just Facebook and Twitter? Tech expert Ted Vickey describes three fitness-focused social networks worth checking out.

Active Fitness 5 Reasons Movement Preparation Is an Effective Warm-Up Strategy

5 Reasons Movement Preparation Is an Effective Warm-Up Strategy

Movement preparation, also referred to as a dynamic warm-up, involves moving in a variety of directions at different speeds to help activate the tissues along with the nervous, circulatory and respiratory systems responsible for controlling and fueling movement. Learn how to use movement preparation as an effective and functional way to prepare the body for a tough and physically demanding workout.

Active Behavior Change The Role of a Health Coach and Behavior Change Specialist

The Role of a Health Coach and Behavior Change Specialist

The demand for health coaching and behavior-change coaching has never been greater, with research demonstrating the value of coaching in helping people improve health behaviors and, as a result, quality of life. ACE has developed a general consensus and position on what it means to be a certified health coach versus a specialist in behavior change. Here’s what you need to know about this new and evolving field, and how it can enhance and expand your career as a health and fitness professional.

Active Nutrition How Hydration Affects Performance

How Hydration Affects Performance

Even the most well-designed exercise program is likely to fail if your clients aren’t properly hydrated before, during and after their workouts. Learn why proper hydration is crucial and what recommendations to make to your clients to help them achieve optimal performance and health.

Active Fitness Total-Body Battle Ropes Workout

Total-Body Battle Ropes Workout

Heavy ropes have become hugely popular in recent years—and for good reason. Heavy ropes make it possible to get a full-body workout that incorporates all the primary movement patterns with just one piece of equipment. ACE pro Jonathan Ross developed this super-efficient heavy ropes workout, which features both traditional and novel movements that are sure to engage and challenge your clients.

Active Wellness 5 Healthy Habits of Successful People

5 Healthy Habits of Successful People

While exercise is essential, it isn’t the only healthy habit worth adopting. These five simple, but highly effective healthy habits can go a long way toward helping you and your clients achieve optimal health and well-being.

Active Nutrition Combat Breakfast Boredom with this Mix and Match Food Guide

Combat Breakfast Boredom with this Mix and Match Food Guide

Some people skip breakfast in an effort to lose weight. Unfortunately, this usually backfires, leaving them feeling even hungrier and tempted to overeat. Here are a few reasons why breakfast is so essential, along with some great options for mixing and matching healthy foods to make delicious and satisfying morning meals.

Active Nutrition Pre- and Post-workout Nutrition for Strength Training

Pre- and Post-workout Nutrition for Strength Training

As with any type of training, nutrition is key to optimal results for strength training. Learn the basics of pre- and post-workout nutrition for strength training to help your clients maximize their results.

Active Fitness 5 Exercises Trainers Should Never Do

5 Exercises Trainers Should Never Do

Do you ever see people doing exercises that leave you shaking your head, wondering why in the world they would do that? ACE Certified pro Jonathan Ross sees this all too often and urges trainers to remember the foundational principles of exercise science. Here are 5 exercises trainers should never do because the risks simply outweigh the rewards.

Active Fitness Advanced Kettlebell Workout for Increased Strength and Conditioning

Advanced Kettlebell Workout for Increased Strength and Conditioning

If you are looking for a way to help your clients increase strength and conditioning, and take on a new challenge, double kettlebell complexes are a versatile and effective approach. This workout video from ACE pro Erik Blekeberg featuring double kettlebell exercises is ideal for helping clients break through strength plateaus and increase caloric expenditure by increasing the total load on the body.

Active Behavior Change 5 Steps to Build Behavior Change Principles Into Your Work

5 Steps to Build Behavior Change Principles Into Your Work

Are you tired of spending inordinate amounts of time developing tailored exercise programs only to have a client drop off after a few sessions? You can increase your impact and efficiency by incorporating a few key behavior-change principles into your personal-training program. Here are five ways to help incorporate behavior-change principles into your daily client interactions.

Active Behavior Change Making the Transition from “Expert”-centered Programs to Client-Centered Programs

Making the Transition from “Expert”-centered Programs to Client-Centered Programs

As a health and fitness professional, you can maximize client-behavior change through the use of coaching techniques such as open-ended questions and reflective listening to help a client explore his or her own motivations, strengths and benefits from making the change. By doing so, you shift your approach from “expert”-centered programs to client-centered programs, and set the stage for increased client success.

Active Behavior Change How to Guide Clients Toward Behavior Change Using the ACE Cycle of Change

How to Guide Clients Toward Behavior Change Using the ACE Cycle of Change

Anyone who has tried to help people make a behavioral change knows how difficult it can be, and not everyone is ready to make the changes we think they need to make to improve their health. Learn how to use the ACE Cycle of Change to help you tailor behavior-change interventions to your client’s readiness to change.

Active Fitness 5 Plank Variations That Will Challenge Your Core

5 Plank Variations That Will Challenge Your Core

Planks are incredibly effective, strengthening the core, arms, shoulders, glutes and legs. And when you move beyond the basic plank, by lifting an arm or adding movement, you can dramatically increase the challenge of the exercise. Here are five plank variations that focus on lifting the legs and adding rotation to intensity the work.

Active Fitness Back to Basics Strength-training Workout

Back to Basics Strength-training Workout

Workout programs don’t need to be overly complicated to be effective—they just need to execute the fundamental principles of exercise really well. This basic strength workout, which can be adjusted to focus on hypertrophy or calorie burning, uses offset hand and foot positions to add movement variability, which helps create stronger, more injury-resistant muscle and connective tissue.

Active Career 6 Reflection Questions To Help You Find Your Niche

6 Reflection Questions To Help You Find Your Niche

If you’re a newly certified health and fitness professional, it can be a challenge to find your personal fitness niche—your area of expertise that makes you stand out from the crowd. Clarifying your target market is important so you can connect with clients who are a good fit for your services. Here are six questions that will help you find your fitness niche.

Active Nutrition 5 Tips for Detoxing

5 Tips for Detoxing

Feeling sluggish because your diet hasn’t been exactly stellar lately? What your body needs are foods that are packed with anti-inflammatory compounds and antioxidants, potassium, water and fiber, but low in calories and sodium. These 5 tips will immediately get your mind and body back on the healthy track as they hydrate you while flooding your body with nutrients to help to neutralize damaging particles and flushing out bloating culprits, like salt.

Active Career 10 Career Growth Tips for Group Fitness Instructors

10 Career Growth Tips for Group Fitness Instructors

Interested in picking up more classes and increasing your group fitness income? ACE Gold Certified Group Fitness Instructor Lawrence Biscontini shares his top 10 career growth tips for today’s group fitness professional.

Active Fitness Strength Training for the Cardio Fan

Strength Training for the Cardio Fan

Do you have clients who resist strength training because they prefer cardio? This routine from ACE Certified pro Jonathan Ross offers just about everything a person needs to make a stronger and more capable body—pushing, pulling, rotating, squatting and lunging. Your clients’ cardio will feel better and they will move better, too.

Active Nutrition Nutrition Support for Long-distance Running

Nutrition Support for Long-distance Running

When it comes to long-distance running, nutrition is a big consideration for health and success, whether your client’s program is simply moving from a more casual weekly routine to extended times and distances or training for a first marathon. Learn how you can support your clients’ long-distance running efforts while staying within your scope of practice as a health and fitness professional.

Active Fitness Complex Training: Strength and Conditioning Workout for Athletes

Complex Training: Strength and Conditioning Workout for Athletes

If your clients are looking to improve their athletic performance, post-activation potentiation (PAP), commonly referred to as complex training, is an effective approach. This program focuses on improving both muscular strength and power, and can be performed in sets or as a circuit.

Active Fitness Train This, Not That: The Leg Edition

Train This, Not That: The Leg Edition

Once again, we are reviewing some common exercise selections and identifying which ones may not be the safest option for helping your clients achieve their goals. Here are some potentially dangerous leg exercises and along with better options for a safer and more effective replacement.

Active Fitness 8 Ways Strength Training Creates Change in the Body

8 Ways Strength Training Creates Change in the Body

Knowing how to apply metabolic and mechanical stress in the right way is essential for achieving an optimal response from a workout program. If you have a client stuck at a plateau and you’re looking for a way to kick-start his or her workout program, knowing how to create the proper stress stimulus on muscle tissue can help you achieve the results your client wants. Here are eight things to know about how to place the appropriate demands on muscle tissue to achieve your client’s desired results

Active Fitness Why You Should Tell Your Clients to Walk More

Why You Should Tell Your Clients to Walk More

Did you know that a daily gym session may not be enough to protect people from our sedentary culture? We need to be more active throughout the day to avoid the hazards of too much sitting. April 1st is National Walking Day—a perfect time to use these tips to inspire your clients to add more activity to their days by walking.

Active Fitness 12 Interesting New Fitness Products Seen at IHRSA 2015

12 Interesting New Fitness Products Seen at IHRSA 2015

The annual conference and tradeshow of the International Health and Racquet Sportsclub Association (IHRSA) always offers a wide variety of interesting new products and programs that could impact the fitness industry in the coming months and years. ACE Certified pro Pete McCall describes 12 new and innovative products that caught his eye on the tradeshow floor. Learn how these products might help you enhance or change the way that you deliver your fitness services in the coming months and years.

Active Nutrition Why You Need More Calories Than You Might Think

Why You Need More Calories Than You Might Think

From the basic processes of breathing and pumping blood to an all-out HIIT workout or marathon, we all need adequate calories from nutrient-rich foods to perform at our best, mentally and physically. Unfortunately, when weight loss is the goal, many clients lose sight of performance in favor of a number on the scale or the clothing sizes hanging in their closets. Learn why extreme diets are counterproductive and how you can help your clients recognize the difference between hunger and starvation

Active Behavior Change 6 Words to Avoid When Working with Clients

6 Words to Avoid When Working with Clients

Words matter, especially when it comes to forming relationships and communicating effectively with your clients. To help you become more aware of the power of your words, here are some of the most common verbal phrases that trainers and teachers use, along with some psychologically more functional alternatives.

Active Behavior Change 7 Reasons Clients Struggle With Compliance

7 Reasons Clients Struggle With Compliance

If your clients don't make healthy choices outside of the gym, the best training program in the world can't help them. Don’t get frustrated—get informed. Here are seven reasons your personal-training clients may have a hard time sticking to their health and fitness goals.

Active Nutrition Pre- and Post-workout Nutrition for High-Intensity Interval Training

Pre- and Post-workout Nutrition for High-Intensity Interval Training

If you use high-intensity interval training with your clients or your own workouts, it’s important to understand the nutritional needs to support it from start to finish. While nutritional needs do vary by individual and training program, these nutrition plans and meal ideas for pre- and post-workout nutrition can help.

Active Fitness Why We Still Need Cardio Training: A More Effective Approach

Why We Still Need Cardio Training: A More Effective Approach

While many people have ditched their cardio sessions in favor of building stronger muscles, endurance training plays an important role in a well-rounded exercise program. The good news, ACE Certified pro Jonathan Ross explains, is that there’s no need to do the long, boring, steady-state training of yesterday. Using modern, intelligent approaches to interval training gleans the most out of a minimum investment of time while still providing the benefits of aerobic training.

Active Fitness 6 Exercise Swaps That Will Kick up the Intensity of Your Workout

6 Exercise Swaps That Will Kick up the Intensity of Your Workout

If you want to avoid those dreaded fitness plateaus, you need to give your body new demands and stimuli. Fortunately, you don’t have to change your entire workout. By adding small challenges, such as jumping or rotation, or by changing body position, these exercise swaps will kick up the intensity of your existing program.

Active Nutrition How Popular Restrictive Diets May Impact Clients' Fitness Efforts

How Popular Restrictive Diets May Impact Clients' Fitness Efforts

While a particular diet may appear to be a good choice because it helps facilitate weight loss, many popular diets are simply too restrictive or limiting to follow over the long-term. And if your clients aren’t getting enough calories, it’s going to tough for them to have enough energy to successfully complete the training programs you design. Learn how to spot these restrictive diets and offer your clients healthier, safer alternatives.

Active Fitness 5 Alternative Exercises to the Side Plank

5 Alternative Exercises to the Side Plank

While the side plank is an effective exercise, it’s always a good idea to add variety to your workouts and challenge your body in new ways. Check out these five exercises that are great alternatives to the side plank.

Active Fitness TRX Exercises to Enhance Mobility and Flexibility

TRX Exercises to Enhance Mobility and Flexibility

The TRX Suspension Trainer is a great way to improve mobility and flexibility, both of which are essential staples of fitness. Here are some safe and effective joint mobility and flexibility exercises utilizing the TRX that can be incorporated into the warm-up and cool-down segments of your clients’ workouts.

Active Fitness 7 Signs You May Be Overtraining

7 Signs You May Be Overtraining

While the signs of undertraining are usually fairly visible, the signs of overtraining can be harder to spot. But with the increasing popularity of high-intensity workouts, the risk of overtraining has, arguably, never been higher. Here are some common signs you may be suffering from overtraining.

Active Nutrition How to Improve Client Results with an Expert Nutrition Plan

How to Improve Client Results with an Expert Nutrition Plan

Combining a progressive training program with an expert nutrition plan can dramatically improve client results, leading to everything from improved client retention to increased sales. The real secret is providing your clients with a healthful nutrition plan, not just another diet.

Active Fitness Exercise Progressions for Clients Who Are Overweight or Are Affected by Obesity

Exercise Progressions for Clients Who Are Overweight or Are Affected by Obesity

While there is no single right way to train clients who are overweight or have obesity, using regressions can be an effective method to employ. Functional resistance training and training for daily activities is an ideal method to ensure clients connect their exercise gains with life movements. The key is to utilize “precursor” exercises, like the ones presented here, which benefit coordination, stability, mobility and motor control.

Active Behavior Change 4 Techniques to Master for Motivational Interviewing

4 Techniques to Master for Motivational Interviewing

As a health and fitness professional, it can be a challenge to get your clients to open up about the difficulties they face in making lasting behavior change. Motivational interviewing, however, can be an effective communication strategy for exploring the ambivalence your clients may feel about making healthy changes in their lives. From asking open-ended questions to affirming your clients’ responses, learn how to use this powerful technique with your clients.

Active Fitness 5 Creative Ways to Use Dumbbells

5 Creative Ways to Use Dumbbells

Dumbbells are arguably the most versatile and affordable exercise equipment available, making it easy to get a total-body workout at home or at the gym. Here are some great variations on traditional exercises that will get your heart pumping and build muscular strength and endurance.

Active Fitness 5 Compound Exercises You Should Add to Your Workout

5 Compound Exercises You Should Add to Your Workout

Some of the simplest exercises are often the most valuable. Compound exercises, for example, address many actions at once, making them both efficient and effective. Here are five of the best compound exercises to add to your workout.

Active Nutrition How Much Protein Do We Actually Need?

How Much Protein Do We Actually Need?

It seems everyone has a different idea about how much protein, carbs and fat we should be eating each day. Should we be eating more protein than carbohydrates or fat? What are the best sources of protein—animal or plant based? From how much protein you need based on your activity level to special considerations for kids and teens, U Rock Girl breaks it all down.

Active Nutrition The Real Impact of Carbs

The Real Impact of Carbs

Still think carbs are evil? It’s time to set the record straight about this essential macronutrient and learn the real impact of carbs on our bodies.

Active Fitness 8 Creative Ways to Use a Medicine Ball

8 Creative Ways to Use a Medicine Ball

Looking for new ways to maximize the versatility and effectiveness of medicine balls in your clients’ workouts? Here are eight new ways to use medicine balls that will build strength, increase power and keep your clients engaged and having fun during their workouts.

Active Career 7 Characteristics of Successful Personal Trainers

7 Characteristics of Successful Personal Trainers

What separates the great personal trainers from the merely good ones? If you’ve made it your goal to be among the best in your field, you’ll want to check out these seven habits of highly successful personal trainers.

Active Fitness 3 TRX Flows That Will Increase Your Flexibility, Strength and Mobility

3 TRX Flows That Will Increase Your Flexibility, Strength and Mobility

Flow is a concept commonly associated with yoga, but have you ever tried sequencing strength, balance and flexibility moves all together, without any breaks or pauses? Check out this innovative flow routine created by ACE Certified pro Elizabeth Andrews that features the TRX Suspension Trainer.

Active Fitness Proof that the Human Body was Made to Move

Proof that the Human Body was Made to Move

Know someone who remains unconvinced that exercise is essential to good health and longevity? Consider this: The World Health Organization (WHO) asserts that physical inactivity constitutes the fourth leading cause of death globally, causing an estimated 3.2 million deaths globally. Recognizing that the human body was made to move and that it functions best when it is regularly physically active provides a critical foundation for our clients’ journey to improve their fitness and overall wellbein

Active Fitness An Active Aging Workout for (Almost) Everyone

An Active Aging Workout for (Almost) Everyone

Active seniors are dramatically changing what it means to grow older. And exercise—for both the mind and body—plays a huge role in how active those later years can be. ACE Certified pro Lawrence Biscontini offers some of his favorite exercises for helping active aging clients improve both their physical and mental activities of daily life.

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