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Posts found under "Exercise Programming" within Fitnovatives Blog

Train This, Not That: The Leg Edition

By Shana Verstegen on Tuesday, March 24, 2015

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.

Why You Should Tell Your Clients to Walk More

By Michele Stanten on Friday, March 20, 2015

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.

Why We Still Need Cardio Training: A More Effective Approach

By Jonathan Ross on Monday, March 9, 2015

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.

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

By Stephanie Thielen on Thursday, March 5, 2015

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.

5 Alternative Exercises to the Side Plank

By Elizabeth Andrews on Monday, March 2, 2015

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.

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

By Elizabeth Kovar on Monday, February 23, 2015

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.

5 Compound Exercises You Should Add to Your Workout

By Elizabeth Andrews on Wednesday, February 18, 2015

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.

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

By Elizabeth Andrews on Thursday, February 5, 2015

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.

An Active Aging Workout for (Almost) Everyone

By Lawrence Biscontini on Tuesday, February 3, 2015

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.

Train This, Not That: The Upper-body Edition

By Shana Verstegen on Monday, February 2, 2015

Not all exercises are created equal. Sure, there are many exercises that are effective, but they can pose a greater risk of injury for some people, especially those who don’t have the mobility or strength to safely complete them. Here are five exercises to consider avoiding—and some safer options for building strength safely and effectively.

ACE's Top 10 Workouts from 2014

By ACE FITNESS on Monday, January 5, 2015

Need some new workout ideas? Look no further. Here are ACE’s most popular workout posts from 2014.

Amp Up Your Workout with These Metabolic Drills

By Elizabeth Andrews on Thursday, December 18, 2014

With so many opportunities to overindulge during the holidays, it might be a good idea to amp up your workouts a bit to help compensate for all those extra calories. These metabolic drills take traditional exercises like shuttle runs and squat jumps and up the intensity and challenge.

Complete Core BOSU® Workout

By Shannon Fable on Tuesday, December 9, 2014

BOSU® Balance Trainers are a standard piece of equipment in most gyms, and their versatility allows for their inclusion in multiple workouts and exercises. These five exercises take advantage of the instability of the balance trainer, requiring you to actively engage multiple muscles and providing an effective core workout.

Top Exercises to Gain Thoracic Mobility

By Elizabeth Kovar on Wednesday, December 3, 2014

The thoracic spine—that space above the lumbar spine and below the cervical spine—is meant to be mobile. When we lack mobility in this region, pain and discomfort are often the result. This series of six exercises, which can be used in both group and personal training settings, are designed to improve movement and enhance motor control in the thoracic spine.

The Do's and Don'ts of Flexibility Training

By Jessica Matthews on Tuesday, December 2, 2014

Do you skimp on your flexibility training? You’re not alone, as flexibility training continues to be one of the most overlooked aspects of most people’s fitness programs. While there is much debate regarding the impact of stretching on sports performance, particularly running, current research suggests there are some crucial do’s and don’t when it comes to this essential component of a well-rounded workout routine.

4 Drills That Will Improve Your Agility

By Sabrena Merrill on Monday, December 1, 2014

While it’s easy to understand why athletes would spend time working on speed and agility, is this type of training important for non-athletes as well? The answer is yes, and it stems from the need to perform daily functions with ease and confidence. These drills, developed by ACE Certified pro Sabrena Merrill, will help your clients develop better balance, coordination and quickness, and bring a sense of fun and playfulness to their workouts.

Benefits of Exercising before a Big Meal

By U Rock Girl! on Monday, November 24, 2014

The holiday season can present a gauntlet of temptations and challenges for clients trying to stick to their healthy lifestyle goals. Fortunately, exercising before a big holiday meal offers the body numerous benefits. Learn how to advise your clients to choose the right kind of exercise to make it easier to control hunger during holiday meals.

20-Minute At-home Bodyweight Circuit

By Chris Freytag on Wednesday, November 19, 2014

Wondering how you can help your clients stay active during the always-hectic holidays? Share this workout with your clients before the holiday season to help them burn off those extra calories while getting a total-body challenge. This 20-minute, at-home body-weight circuit is just what they need to stay motivated and continue making progress toward their health and fitness goals.

Top Exercises for Strong Glutes and a Pain-free Back

By ACE FITNESS on Thursday, November 13, 2014

Strong and well-developed glutes not only look great, but can help protect the lower back from injury during daily activities and sports. Biomechanics expert Justin Price demonstrates several eccentric strengthening exercises that can help develop great-looking glutes and a pain-free lower back.

Military Boot Camp-inspired Plank Workout

By Valetta Stewart on Tuesday, November 11, 2014

We are so grateful to the brave men and women who serve at home and around the world, who have sacrificed so much for the freedoms we enjoy. Not only are we grateful for your service, we are inspired by your commitment to fitness. The following military-inspired plank workout was created by ACE Salute You Scholarship recipient, Valetta SuRae, an Army veteran and ACE Certified Personal Trainer.

How to Create a Diabetes Intervention and Prevention Exercise Program

By ACE FITNESS on Thursday, November 6, 2014

More than 29 million Americans have type 1 or type 2 diabetes, which means at some point in your career you will likely work with clients who suffer from this chronic disease. In recognition of National Diabetes Month, we spoke with ACE pro Jacqueline Sinke, who shares detailed information about her Diabetes Intervention and Prevention (DIP) Exercise Program, and explains how you can create effective exercise programs for your clients with diabetes.

5 Things Fitness Professionals Should Know About Diabetes

By Jacqueline Crockford on Monday, November 3, 2014

November is National Diabetes Month and, given the increasing prevalence of this disease, it is essential that fitness professionals understand how to design safe and effective exercise programs that take into account the unique needs of those with diabetes. Here are five things that every fitness professional should know about diabetes.

10 Pilates Moves to Alleviate Back Pain

By Andrea Metcalf on Monday, October 20, 2014

Many people have found relief from chronic back pain by regular performing Pilates exercises. Here are 10 moves that, when practiced regularly, can help improve posture and strengthen the support structures that take pressure off the lower back.

How to Build Explosive Power in Clients of Every Age

By Elizabeth Andrews on Thursday, October 16, 2014

ACE Certified pro Elizabeth Andrews explains the importance of building and maintaining power—at every age—and offers a challenging workout focusing on explosive power using the TRX Rip Trainer, TRX Suspension Trainer and Ultimate Sandbags.

Yoga-inspired BOSU Workout for Tight Hips

By Elizabeth Kovar on Monday, October 6, 2014

Chronically tight hips not only can make certain yoga poses difficult to perform, they can also be the cause of major discomfort, particularly in the lower back and legs. This BOSU workout is designed to make hip-opening yoga postures easier to perform, while also reducing tightness in the hips.

The Importance of Strength Training as You Age

By Elizabeth Andrews on Sunday, October 5, 2014

There are so many positives that come from strength training, especially as we age. ACE Certified pro Elizabeth Andrews describes some of the benefits she has personally experienced from strength training, and shares the success she has enjoyed for more than three decades.

4 Things Health and Fitness Professionals Need to Know About the Apple Watch

By Cedric Bryant on Monday, September 29, 2014

Excited about the new iPhone 6 and the Apple Watch? ACE Chief Science Officer Cedric X. Bryant, Ph.D., attended Apple’s launch event earlier this month and shares his thoughts on how the Apple Watch will affect health and fitness professionals.

Improve Your Strength and Mobility With These TRX Moves

By Elizabeth Andrews on Friday, September 26, 2014

There’s no question that mobility is essential to being able to move and perform well, whether in sports or in life. But it can be a challenge to stay focused on doing basic mobility exercises, so ACE Certified pro Elizabeth Andrews created these strength and mobility exercises using the TRX Suspension Trainer. These fun and creative exercises also challenge strength and stability in all planes of motion, so you can get more done in less time.

How to Create an Effective Circuit Workout

By Jacqueline Crockford on Wednesday, September 24, 2014

Circuit training is a great way to get a fast and effective workout, but the endless variations and combinations of exercises can make it difficult to know what type of circuit is right for you and your clients. Here are a few tips for setting up the best circuit to match specific fitness goals.

Top 10 Reasons Women Should Hit the Weights

By Shana Verstegen on Tuesday, September 23, 2014

Still need a reason to start strength training? We’ve got 10 for you, from greater independence to better moods. Learn why strength training offers women a wide range of benefits that you’d be hard pressed to achieve any other way.

6 Lower-body Exercises to Do Instead of Squats

By Pete McCall on Wednesday, September 10, 2014

Squats are an excellent way to increase lower-body strength and appearance, but can be a difficult exercise to learn how to do correctly. If you are interested in strengthening your hips and developing an appealing backside, but want to reduce your risk of injury, try these six exercises that can help you achieve the results you want.

Apple's iWatch and HealthKit: What They Mean for Health and Fitness Pros and Their Clients

By Ted Vickey on Monday, September 8, 2014

The technology and fitness worlds are buzzing as Apple gears up for a new announcement regarding the iPhone 6, iOS8 and the closely guarded Apple iWatch. Combined with Apple’s previously announced HealthKit, these products are poised to have a major impact on the health and fitness industries. Fitness technology expert Ted Vickey explains how personal trainers and health coaches can reap huge benefits from these new technologies.

7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)

By Pete McCall on Thursday, August 28, 2014

Just like a car’s engine takes a while too cool off after a long trip, your metabolism can continue to burn more calories after a high-intensity workout then when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. ACE Certified pro Pete McCall explains seven things you should know about EPOC and how it can help you and your clients achieve optimal levels of calorie burning from your workouts.

Improve Your Stability and Mobility with These Functional Exercises

By Jacqueline Crockford on Wednesday, August 27, 2014

Functional fitness isn’t just a fitness concept, it’s an essential component of living a healthy, active life. It’s also the newest addition to the ACE Integrated Fitness TrainingTM (ACE IFTTM) Model. Here are some great functional exercises you can add to your clients’ current workout routines as part of a dynamic warm-up or, if your client is new to exercise, start with these to begin developing his or her stability and mobility, while also gently increasing heart rate.

6 Moves for Stronger Glutes

By Jacqueline Crockford on Thursday, August 7, 2014

Strong, toned glutes not only look good, they are key to maintaining balance and moving well, whether your main activity is walking or competing in triathlons. Here are six great moves that will help lift and strengthen your glutes.

30-minute Ultimate Sandbag Workout

By Elizabeth Andrews on Tuesday, August 5, 2014

If you need a time-efficient, full-body workout (and who doesn’t?), check out this Ultimate Sandbag workout from ACE Certified pro Elizabeth Andrews. This fun and challenging full-body, multi-planar training session can be done almost anywhere in less than 30 minutes.

Improve Your Balance with These Six Simple Moves

By Lawrence Biscontini on Monday, August 4, 2014

Balance is a learned skill and the adage “practice makes permanent” best summarizes how to hone these skills. ACE Certified pro Lawrence Biscontini explains how anyone can improve their balance by performing six simple moves for just minutes a day.

Try This 45-Minute Boot Camp Workout

By Mollie Martin on Wednesday, July 30, 2014

Looking for ways to freshen up your boot-camp classes? Here is a great 45-minute circuit that both your regulars and newbies are sure to love. Designed for moderate-to-advanced clients, this workout includes appropriate regressions and extended rest periods to accommodate your less-experienced participants.

Training for Movement Variability

By Pete McCall on Monday, July 28, 2014

Designing movement-based exercise programs that challenge clients through a variety of patterns can improve coordination, movement skill and increase the energy expenditure of a workout. ACE Certified pro Pete McCall explains why knowing how to challenge clients with variability in their exercise programs can help them learn the safest, most effective solutions for safely executing the movements they have to perform on a regular basis.

How to Select the Right Rest Intervals and Post-Training Recovery for Your Clients

By Pete McCall on Thursday, July 17, 2014

In the final installment of this series focusing on the variables of exercise program design, ACE Certified pro Pete McCall explains why adequate rest intervals and post-training recovery periods may be the most important of all the variables. Here’s how you can enhance your clients’ efforts during training sessions by ensuring optimal rest and recovery periods.

How to Select the Right Volume and Frequency for Your Clients

By Pete McCall on Friday, July 11, 2014

Both the volume of a workout program and the frequency of training sessions play a critical role in stimulating muscle growth. If you have clients who want to train for muscle size or definition, volume and frequency are two essential variables to consider when designing an exercise program.

A Fitness Pro's Guide to Surviving the Summer

By Shannon Fable on Saturday, July 5, 2014

The summer months can be a challenge for fitness pros, with lower class numbers and cancellations nearly every day. How can you keep your energy and enthusiasm up in the face of dwindling participation? ACE Certified fitness pro Shannon Fable shares six tips that will help the summer fly by and leave you revved up and excited for fall.

How to Select the Right Intensity and Repetitions for Your Clients

By Pete McCall on Thursday, June 26, 2014

One of the most common challenges faced by the average fitness enthusiast is reaching a plateau, where exercise no longer seems to have an effect and the body stops making any physiological changes. In part two of an ongoing series, ACE Certified Personal Trainer Pete McCall explains why this happens and how to adjust the variables of intensity and repetitions so you can help your clients reach their goals.

Summer Boot Camp: Core Workout

By Stephanie Thielen on Tuesday, June 24, 2014

Summer is finally here, which means it’s time to start strengthening and toning up for the season. In this three-part workout series, exercises for the arms, core and legs will have you looking your best and feeling strong as you take advantage of all the fun activities summer has to offer. This week’s focus: core.

Body Type Workouts: How to Train Clients With an Android Body Type

By Jacqueline Crockford on Thursday, June 5, 2014

Reducing abdominal fat—a common goal of many who have an android body type—can be a challenge. While spot reduction remains a myth, there are specific workouts you can use with your clients that take into account their individual body types. In part 2 of this two-part series, Jacque Ratliff explains how to use moderate-intensity aerobic training and total-body resistance-training circuits to help clients reduce stubborn abdominal fat that could negatively affect their health.

How to Add Speed Training to Your Workout Routine

By Jonathan Ross on Tuesday, May 27, 2014

Life and sport will make you move quickly at some point, so it makes sense to add some speed training to your workouts. Fitness pro Jonathan Ross explains why lifting quickly can be a great way to train for whatever life might throw at you and offers some great options and exercises to help you get started.

Total Gym® Workout with Founder Tom Campanero

By Pete McCall on Friday, May 9, 2014

The Total Gym incline bodyweight trainer is a fun, effective piece of equipment that challenges proprioception and core stabilizers by incorporating three-dimensional movement and full range of motion in nearly every exercise. We recently caught up with Total Gym founder Tom Campanero to learn about the benefits of his unique product.

Why You Should Train the Core Standing Up

By Pete McCall on Friday, May 2, 2014

There are a number of ways to strengthen the muscles involved with stabilizing or moving the core, but the most effective exercises are the ones that train the core muscles when the body is standing up in a vertical position. ACE Certified Personal Trainer Pete McCall explains why training the core using standing exercises is so effective and offers a list of his favorite core exercises to help you get started.

6 Upper-body Exercises to Sculpt Sexy Arms for Summer

By Jessica Matthews on Wednesday, April 30, 2014

The days are getting warmer, which means we get to finally peel away the heavy winter layers in favor of t-shirts and tank tops. If the winter has left you feeling less than toned, especially in the upper body, these six exercises will help you sport sexy, sculpted arms all season long.

How to Incorporate Yoga Into Your Training Sessions

By Jacqueline Crockford on Monday, March 31, 2014

Yoga is widely accepted as a great way to increase both strength and flexibility, while also yielding positive mind-body benefits. But not every pose is suitable or safe for every client. Here are five poses that require little modification and are a positive addition to any fitness program.

Training for Obstacle Course Races

By Pete McCall on Thursday, February 20, 2014

Obstacle course races like the Warrior Dash and Tough Mudder are hugely popular right now, attracting legions of fans throughout the country. That popularity represents a great opportunity for fitness professionals to offer race-specific training programs to would-be participants. Fitness pro Pete McCall explains the physical demands of these races and offers a sample training program you can use with your clients.

Loaded Movement Training with the ViPR®

By ACE FITNESS on Tuesday, February 18, 2014

The ViPR® is a unique and versatile piece of equipment that is helping to popularize what many believe to be the future of fitness: loaded movement training. We recently caught up with creator Michol Dalcourt, who discussed the concept and benefits of loaded movement training and demonstrated some of the creative and effective exercises that can be done to build stability, mobility and strength throughout the entire body.

Total-body Dumbbell Workout

By Riana Rohmann on Wednesday, February 5, 2014

If you’re interested in strengthening your muscles, you don’t have to go to the gym. With a pair of dumbbells, you can a great total-body workout right at home. Here is a quick and effective dumbbell workout that will hit all the major muscle groups—not only will this routine help build strength, it could potentially increase metabolism, reduce body fat and improve your posture as well.

Using Professional Football Skills to Market Personal Training

By Pete McCall on Monday, January 27, 2014

The NFL Combine, where college players perform a number of grueling tests to see if they have what it takes to compete at the professional level, is coming up soon. If you’re looking for some fun, interactive programming ideas for your personal-training clients or group-fitness participants, this event offers a great opportunity for your participants to “compete” against the best of the best by performing the same tests and drills.

The Benefits of Sandbell Training

By ACE FITNESS on Thursday, January 16, 2014

Sandbells® by Hyperwear are changing the way personal trainers design exercise programs. We recently caught up with Master Trainer John Sinclair to learn how Sandbells can be used to create fun, challenging and engaging workout programs for clients.

A HIIT Workout to Jump Start Your New Year

By Shana Verstegen on Monday, January 6, 2014

The New Year is here and you are ready to commit! Change up your workout for 2014 by adding one or two non-consecutive days of high-intensity interval training (HIIT) to your exercise plan. This workout is efficient and adaptable, increases both muscle mass and metabolism, and, most importantly, is a lot of fun!

Injury Prevention for the Low Back

By Christopher McGrath on Friday, January 3, 2014

One of the best strategies for remaining injury free is to not get injured in the first place. Once the injury cycle has started, however, incidence of future injury increases dramatically. This is especially true of the low back. Fitness pro Chris McGrath explains six principles that will help your clients stabilize and strengthen the core, as well as increase mobility through the hips and thoracic spine.

5 Reasons Why Personal Trainers Should Consider Sharing Clients

By Pete McCall on Monday, December 16, 2013

Are you struggling with meeting the demands of a wide range of clientele, and wondering how you can be available to them at all hours of the day without giving up your own personal time? ACE-certified Fitness Professional Pete McCall has a solution for trainers facing this dilemma: client sharing. In fact, you may even be able to increase your income AND reduce your working hours by teaming up with other personal trainers and sharing clients.

Slide Your Way To A Stronger You

By Doug Balzarini on Thursday, December 12, 2013

With so many equipment options available, how do you choose which ones are best for your clients? ACE-certified Personal Trainer Doug Balzarini recommends sliders, which can be used in a variety of ways to challenge the entire body. With a pair of sliders and a little space, you can help your clients get in a great workout.

5 Steps for a Successful CrossFit™ Experience

By Sabrena Merrill on Friday, November 8, 2013

Newly released ACE-sponsored research confirmed that CrossFit can be a great way to get fit, but this high-intensity workout can also lead to injury if done incorrectly. Here are five important steps to ensure you have a great CrossFit experience and get the most out of your workouts.

Get Results With Ropes

By Doug Balzarini on Tuesday, October 29, 2013

Not every new fitness trend holds up under scrutiny, but heavy ropes have proven to be a fun and effective way to train the entire body. Fitness pro Doug Balzarini explains why heavy ropes have become a staple of his fitness toolbox, and offers a simple, yet challenging rope-based circuit workout that hits all the major muscle groups.

Recovery Redefined: How Much Rest You Actually Need

By Jonathan Ross on Monday, October 28, 2013

What does recovery mean and what can you do to help yourself and your clients recover from the physical demands of training? In this first installment of a two-part series, award-winning fitness pro Jonathan Ross answers all your questions about recovery—how much, how long, what is considered rest, etc.—so you can help your clients get the greatest possible benefits from the workouts you design for them.

Take High-intensity Interval Training to the Pool

By Stephanie Thielen on Thursday, September 12, 2013

High-intensity interval training (HIIT) is one of the hottest things in fitness right now, but it can seem out of reach for those who need to limit the stress on their joints. Fitness pro Stephanie Thielen explains why the pool might just be the perfect environment for HIIT workouts and offers up a fun and creative workout to help you start reaping the benefits of this highly effective training method.

TRX® Rip Trainer™ Workout with Creator Pete Holman

By ACE FITNESS on Tuesday, September 10, 2013

Have you tried the TRX Rip Trainer yet? ACE Personal Trainer Pete McCall chats with creator Pete Holman about this versatile training tool and demonstrates a few fun and creative exercises that challenge everything from strength and balance to hand-eye coordination and power.

Advances in Aerobic Training: How to Apply the New Heart Rate Formulas

By Mark Kelly on Friday, September 6, 2013

Science and technology advancements mean that our knowledge of fitness is constantly evolving. What was once standard practice, such as calculating maximum heart rate, can quickly become outdated and irrelevant. ACE Exercise Physiologist Dr. Mark Kelly explains how to apply some of the newer formulas for calculating heart rate and intensity, and how these new tools may make it easier to help your clients build a stronger base of fitness.

ACE Fit Tools for Health and Fitness Pros

By ACE FITNESS on Saturday, July 27, 2013

Whether you’re a seasoned veteran or just starting your career as a fitness professional, you’re probably on the lookout for new products and tools that can help you do your job better. Did you know that ACE recently created an entire website packed with information and services that can help you educate and provide much-needed support for your clients? Here is a sampling of some of the great free tools offered on

Rehab for Exercise Names

By Jonathan Ross on Monday, July 15, 2013

Could you be inadvertently scaring off your clients, simply by the names you use to describe the exercises you recommend? Fitness expert Jonathan Ross thinks so and has proposed a new set of rules for describing and naming exercises, which will help clear up confusion and prevent clients from feeling intimidated by exercises that sound more frightening than functional.

Summer Bootcamp Workout

By Riana Rohmann on Thursday, June 27, 2013

Don’t let your summer social life sabotage your hard-earned efforts this past winter and spring. Stay in shape all summer long with these high-intensity exercises designed to keep your muscles strong while burning a ton of calories.

Power Plate: The Inside Scoop From a Master Trainer

By ACE FITNESS on Monday, June 17, 2013

Curious about the Power Plate and what benefits it might offer your clients? Master Trainer Derrick Price explains how the Power Plate works and why you might want to consider tapping into the many benefits of whole-body vibration training offered by this unique fitness device.

Core-Tex: More Than a Balance Trainer

By Pete McCall on Thursday, May 23, 2013

It is not uncommon for the Core-Tex to be mistaken for a balance trainer, but according to its inventor, Anthony Carey, it was specifically designed to provide a multi-dimensional reactive training challenge. In this interview, Carey explains his intentions behind developing the Core-Tex, and why engaging all of the fascia and connective tissue surrounding a joint simultaneously is so important.

Do We Really Need to Crunch? 5 Core Exercises That Don’t Require Crunching

By Pete McCall on Tuesday, May 7, 2013

Everyone, it seems, wants six-pack abs, but the most common exercise most people use to get them may be more effective at increasing back pain than building rock-hard abs. ACE Exercise Physiologist Pete McCall explains why crunches can be a pain in the back and offers 5 great alternatives that not only sculpt the abs, but strengthen the entire core as well.

Your Game Plan for a Beach-ready Body

By Doug Balzarini on Friday, April 19, 2013

It’s that time of year when thoughts turn to vacations and days at the beach. This year, wouldn’t it be great to feel more confident in that cute bathing suit you bought, but never had the nerve to wear? Well, get started now with this awesome workout that will help you finally get the beach-ready body you’ve always wanted.

High-intensity Interval Training May Be Making a HIIT in Unsuspected Ways

By Mark Kelly on Thursday, March 28, 2013

Many exercisers shy away from trying high-intensity interval training (HIIT) because they fear it will be too hard or might lead to injury. According to several studies, those fears may largely be unfounded. Not only is HIIT extremely effective for improving health and reducing the risk factors for metabolic syndrome, many exercisers appear to enjoy it much more than traditional continuous exercise. Need more convincing? Read on…

Take the CoreFIST Challenge with BOSU's David Weck

By Pete McCall on Monday, March 25, 2013

ACE Exercise Physiologist Pete McCall recently sat down with BOSU Balance Trainer creator David Weck to discuss his exciting new WeckMethod training program. CoreFIST, which is just one component of this new program, focuses on the importance of optimal bone alignment. Here, Weck explains the principles behind this cutting-edge programming.

3 Tips to Guarantee Success With Your Clients

By Jonathan Ross on Monday, March 18, 2013

Are you content to be just another trainer, or do you aspire to something greater? Jonathan Ross shares his personal tips for success that he guarantees will not only help your clients find success and stay on track, but also elevate your status as a trusted and effective fitness professional.

ACE’s Position Statement on Physical Activity in School

By ACE FITNESS on Tuesday, March 12, 2013

In response to the growing urgency to reverse the childhood obesity epidemic and improve the physical-activity behaviors of America’s youth, the American Council on Exercise (ACE) has issued a statement on physical activity in school.

Winter Workout Circuit

By Pete McCall on Monday, February 25, 2013

Are those New Year’s fitness resolutions already a distant memory? Did you get tired of slogging through the cold and ice only to wait in line for a piece of equipment or fight your way into an exercise class? Don’t worry—there is still time to get cranking with a workout program that will banish winter blahs and have you ready to bare those arms once the first flowers start poking their way up from the soil.

Music Tames (or Revs Up) the Savage Exercising Beast

By Mark Kelly on Tuesday, February 19, 2013

When it comes to making a workout more enjoyable, nothing quite matches the power of music. And the science proves it—from increasing intensity and reducing how difficult exercise feels, to enhancing explosiveness and lactate clearance during recovery, music improves nearly every aspect of working out.

Top Trainers Share their Workouts for 2013

By ACE FITNESS on Monday, February 11, 2013

When it comes to fitness, doing the same workout over and over again is not only boring, it may even lead to burnout. The beginning of the year is the perfect time to avoid this common trap by setting new goals and challenging yourself to new things. Here’s some great inspiration from top trainers on how you can switch things up in your fitness routine in 2013.

5 Exercises to Flatten Your Stomach and Reduce Low-back Pain

By Pete McCall on Monday, February 4, 2013

When it comes to creating a flat stomach while also reducing low-back pain, few exercises are more effective than the plank. Here are 5 great variations on the plank, which not only use the deep abdominal muscles (which helps flatten the stomach), but also recruit the hip, shoulder and upper-back muscles as well.

5 Ways to Spice up Your Workout in 2013

By Pete McCall on Monday, January 21, 2013

Looking for ways to maximize your workouts and shake things up a bit in 2013? Here are 5 great tips for rejuvenating your exercise routine, increasing your motivation and getting off those dreaded plateaus.

5 BOSU® Exercises for Dynamic Balance

By Pete McCall on Tuesday, January 8, 2013

The BOSU® Balance Trainer is an ideal tool for helping your clients develop ideal dynamic balance. Here are five innovative exercises that require the body to work in a coordinated fashion for efficient and effective movement.

Strategies for Success: Turning Resolutions Into Opportunities

By Pete McCall on Thursday, November 29, 2012

The New Year’s rush is almost here—that time of year when healthy resolutions send droves of people to the gym. But by mid-February or so, many of them have already abandoned their efforts. ACE Exercise Physiologist Pete McCall offers some great tips for how you can maximize the New Year’s resolution rush and develop clients who will stay with you for the long haul.

Profiting from Corrective Exercise

By Justin Price on Tuesday, November 20, 2012

Corrective exercise is not only growing in popularity, its potentially very profitable as well. Corrective exercise expert Justin Price explains how you can gain access to this lucrative field and help your clients minimize aches and pains and get back to the activities they love.

Strategies for Training Overweight and Obese Clients (Part 2 - What's In It for Them?)

By Rochelle Rice on Tuesday, November 13, 2012

Trust. Honesty. Values. These are the building blocks for building a strong and effective relationship between trainers and clients, particularly those who are struggling with the complex issues related to being overweight or obese.

Can Women Pull Their Own Weight?

By Pete McCall on Friday, October 26, 2012

Are women really at a disadvantage when it comes to muscle development and fat reduction? ACE Exercise Physiologist Pete McCall weighs in on a research study that looked at women’s ability to do pull-ups after following an upper-body strength training program.

How To Get Real Results with Metabolic Conditioning

By Pete McCall on Friday, October 26, 2012

Metabolic conditioning has become a popular buzzword in the industry, but is this type of training really only about gut-busting workouts and pushing your clients to their absolute limits? Not necessarily, according to ACE Exercise Physiologist Pete McCall, who explains how to effectively—and safely—progress you clients’ programs to maximize the benefits they can achieve from metabolic-conditioning workouts.

Genetics and Health: The New Frontier

By Mark Kelly on Wednesday, October 24, 2012

Scientists have developed a test to determine how individuals are genetically programmed to respond to exercise, but knowing the answer could be a two-edged sword. Learn why this DNA test may be useful or harmful, depending on the expectations of the individual, and how fitness professionals can help clients use this information to their best advantage.

Is There Such Thing As a Bad Exercise?

By Mark Kelly on Friday, October 5, 2012

ACE Exercise Physiologist Mark Kelly responds to feedback about a new ACE-sponsored chest exercise study by discussing the reasoning behind the exercise choices used in the study as well as the inclination for individuals to put exercises into a given classification.

Core Training for Injury Prevention

By Christopher McGrath on Friday, September 28, 2012

We often hear about the importance of strengthening your core, not only for aesthetic purposes, but for injury prevention. ACE Fitness Expert Chris McGrath discusses how core training helps prevent back injuries and, conversely, why a having a weak core may lead to injuries.

Get Off the Pendulum (Part 2)

By Jonathan Ross on Friday, September 21, 2012

In part 1 of this series, Jonathan Ross discussed the tendency for fitness professionals to "ride the pendelum" from one extreme to the other in regards to abdominal and cardiorespiratory exercises. In Part 2, he will share more examples of this extreme thinking and consider some effective solutions for avoiding this behavior.

Get Off the Pendulum (Part 1)

By Jonathan Ross on Friday, September 14, 2012

The human tendency to think and act in extremes is particularly common in the fitness industry. ACE Fitness Expert Jonathan Ross discusses the tendency for fitness professionals to “ride the pendulum” from one extreme to the other in regards to abdominal and cardiorespiratory exercises, and shares tips on how to avoid this behavior.

The Person in the Person-ality

By Michael Mantell on Friday, September 7, 2012

Understanding a client’s unique personality is essential for establishing rapport, and to help our trainers, ACE has created a Fitness Personality Quiz that determines and assess clients’ predominant personality styles. Check out what ACE Senior Fitness Consultant Dr. Michael Mantell has to say about his personal experience while taking the quiz, and how it can serve as a useful tool during your ACE-based assessment.

Program Design for the Average Client

By Christopher McGrath on Friday, August 10, 2012

Most of us know there’s no absolute to follow in creating individualized exercise programs for our clients. The recipe differs every time due to their abilities, time constraints, attitude and a host of other factors. Despite the constant variables, there is a recipe to follow. Check out some tips from ACE Fitness Expert Chris McGrath on how you can create custom exercise programs for each client.

Integrating Yoga into Personal Training Sessions

By Elizabeth Kovar on Friday, August 3, 2012

While incorporating yoga into personal training sessions may be daunting for those who do not have formal yoga education, blending these practices benefits the client, but also you, the trainer. ACE Pro Elizabeth Kovar discusses yoga basics, breathing techniques, education for trainers, and how to successfully incorporate it into your personal training sessions.

Train Movement - Not Muscles

By Pete McCall on Friday, July 27, 2012

If you grew up in the 80s, then chances are you probably spent most of your teen or early college years trying to look like an old-school action hero. Who didn’t want arms like the Arnold back then? Check out a first-hand perspective from ACE Exercise Physiologist Pete McCall, whose philosophy about attaining all-around fitness has evolved significantly.

Fitness Professionals and the Fight against Obesity

By Natalie Digate Muth on Wednesday, July 18, 2012

Millions of Americans struggle with their weight every day, and the old adage of “eat less, move more” isn’t solving anything. Find out what ACE Senior Consultant Natalie Digate Muth, MD, MPH, RD, has to say about how fitness professionals can help and the role they should serve in our battle to eliminate the obesity epidemic.

How to Use Body-Monitoring Devices to Boost Your Business

By Jonathan Ross on Friday, July 13, 2012

Body-monitoring devices are rising in popularity among clients in recent years, especially those who need a bit more help deciphering their daily activities. Check out how you can capitalize on that interest by using it to increase their accountability and boost your business in other areas.

Mud Runs: A Small Group Training Opportunity

By Pete McCall on Friday, June 8, 2012

If you’re looking for an opportunity to appeal to your more adventurous clients, try developing a one-on-one or small-group training plan specific to “mud runs.” Growing in popularity across the country, these grimy obstacle courses attract athletes at all levels – and just the occasional guy (or girl) that likes to get dirty.

Preparing Your Clients for Summertime Activities

By Pete McCall on Friday, May 25, 2012

The weather is getting warmer, the sun is staying out later, and it’s more pleasant to spend time outdoors enjoying various recreational activities. If you’re like me you may cringe a little bit during this time of year because in my experience when clients start picking up their favorite outdoor activities after a long winter indoors, more often than not they jump right back into their recreational pastime at the same intensity as when they left off in the fall.

Is YOUR Grandmother an Athlete?

By Jonathan Ross on Friday, May 18, 2012

Although the current trend in fitness is to “train your grandmothers like your athletes,” if that idea isn’t approached thoughtfully and carefully, it can potentially be a terrible mistake. Training older adults like you train more competitive athletes is a great concept that I fully support, as long as trainers use proper movement and exercise progressions. The huge problem with putting it into practice is that proper exercise progressions are often thrown out in favor of tire flips.

How to Choose the Best Kettlebell Training Course for You

By Christopher McGrath on Monday, May 14, 2012

Due to their versatility and effectiveness, kettlebells are becoming more of a staple for trainers working with clients of all abilities. While they’re a great way to incorporate whole-body movement, trainers who’ve never used them before should make sure they know what they’re doing before they whip them into client programs. Here are a few things to keep in mind before you begin incorporating kettlebells into your workouts.

Applying the ACE IFT® Model to Popular Workout Trends (Part 3 of 3 – Zumba®, Insanity® and Indoor Cycling)

By Pete McCall on Friday, May 4, 2012

The previous two posts addressed how understanding the Functional Movement and Resistance Training components of the ACE Integrated Fitness Training® (ACE IFT®) model can help you market your services when you’re asked about many popular exercise trends. This post will address how to use the cardiorespiratory training progressions of the ACE IFT® to appeal to potential clients when they ask you about popular exercise programs such as Zumba®, indoor cycling or Insanity®.

Sit Up Straight: Tips to Ditch Desk Ailments in Your Clients

By ACE FITNESS on Tuesday, May 1, 2012

Mom may not have always been right, but she had one thing down. Keeping your head up and your back straight is sound advice for you and your clients. Unfortunately, it’s not as easy as it sounds, especially when most of your clients spend 8 hours a day at a desk staring at a computer.

Vertical Core Training: Get Your Clients Off the Mat

By Pete McCall on Tuesday, April 24, 2012

How many times have you been asked the best way to develop a six-pack? If you’re like me I always chuckle a little and inform the inquisitor that he or she already has a six-pack – the problem is that it’s usually being stored in a cooler. I go on to inform him or her that core training requires a lot more work than one or two exercises and that I can help them move toward their goals, but it will require some commitment on their part.

Top Tips and Never-Before Seen Exercises for Training the Abs [VIDEO]

By Jonathan Ross on Wednesday, April 11, 2012

The weather's warming up, so you and your clients may be wondering how to get chiseled abs. Author of "Abs Revealed" and ACE Senior Consultant Personal Training, Jonathan Ross, knows exactly how to work all your abs — not just the main ones. In this video series, Ross shares six innovative ab exercises, including two never-before seen ones shared exclusively for ACE's readers.

Avoid Burnout By Learning Anatomy and Movement Mechanics

By Pete McCall on Friday, April 6, 2012

In my career, I have definitely had bouts of staleness and burnout. What I learned is that once I started feeling that way, then it was time to look for a continuing education workshop to stimulate my gray matter and break me out of the rut. Taking the time to learn anatomy and movement mechanics will help you to add variety and excitement to your exercise programs, creating more enjoyment for both you and your clients.

Riding a Bike Going Nowhere Is Harder Than It Looks

By Shannon Fable on Friday, March 30, 2012

Many people falsely assume that anyone can teach an indoor cycling class as long as they are in shape, have a great personality and spend a ton of time on their tunes. Plenty of fitness enthusiasts are diving in because, let’s face it, from the outside it looks like all you have to do is pedal, push and repeat! How hard can it be? Well, that’s just the thing. It’s not hard to teach a cycling class but if you truly want to provide the best experience, there's more than meets the eye.

Shifting Is the New Lifting

By Jonathan Ross on Friday, March 23, 2012

Most lifting programs are incomplete. And it’s because they are just that — lifting programs. Most weightlifting exercises involve lifting, directly opposing gravity. But in life, we lift, shift, and twist things we hold, even if it’s just ourselves. We move through gravity and so, have to deal with momentum. If you add some shifting and twisting, your “lifting” program can now provide a more complete movement experience. See some examples.

Applying the ACE IFT Model to Popular Workout Trends (Part 2 of 3 — P90X and Crossfit)

By Pete McCall on Friday, March 2, 2012

In part 1, I discussed how the first two faces of the ACE IFT™ model — Stability and Mobility, and Movement — related to yoga. This time, we’ll take a look at P90X and Crossfit, and how the Load and Performance phases of the ACE IFT Model are related to the popular workout trends.

Small Group Training: The Future of the Workout Experience and the Missing Link to Your Personal Training Career's Success

By Jonathan Ross on Friday, February 24, 2012

Small group training has been gaining popularity because it’s an affordable, fun way for clients to take advantage of a trainer’s expertise at a lower financial investment — all while keeping the fun and competitiveness of a group dynamic. How does it differ from one-on-one personal training, and how can you effectively design programs? Find out.

Train Like a Mixed Martial Arts Fighter

By Doug Balzarini on Wednesday, February 8, 2012

Increase the intensity of your workouts by training like a mixed martial arts (MMA) fighter. Doug Balzarini shows you his top five favorite exercises that he uses when training elite athletes. With upper-body pushing and pulling, lower-body and rotational core movements, these exercises will make you sweat.

Applying the ACE IFT Model to Popular Workout Trends (Part 1 of 3 — Yoga)

By Pete McCall on Friday, February 3, 2012

As fitness professionals, it’s inevitable that people ask for our opinions about popular exercise programs — ranging from programs featured in the most recent late-night infomercials to the centuries-old practice of yoga. Answering these questions by applying the ACE IFT Model to these trends will help market your skills as a personal trainer.

What is Fitness?

By Pete McCall on Friday, October 28, 2011

The recent article about the fittest athletes has prompted some interesting discussions between some colleagues and me. The discussions have centered on the fact that the article addresses many components of fitness such as cardiorespiratory endurance, strength, power and agility but leaves out an important component critical for athletic success — reactivity.

Rethinking Core Training

By Pete McCall on Friday, August 26, 2011

Core training is one of the most popular and often misused phrases in the fitness world today. For some people, core training means doing crunches until their abs cramp. For others, core training means doing all sorts of complicated moves on various pieces of equipment that look better suited for a circus than a gym. The big question is “which way is the right way to do effective core training?”

Debunking Fitness Myths: Stretching

By Fabio Comana on Friday, July 8, 2011

Dating back to the early 1980s, the practice of static stretching before exercise was widely believed to prevent or reduce the risk of injury, and to promote performance. Thirty years later and after volumes of research, confusion still exists whether it offers potential benefits before exercise. From a logical perspective, tissue stiffness and a lack in range of motion (ROM) both contribute to injury, and static stretching is correlated with both a reduction in tissue stiffness and an improved

Aerobic Interval Training and Moving Away from Antiquated Models

By Fabio Comana on Wednesday, June 1, 2011

Aerobic Interval (AI) training has emerged as a viable alternative to traditional steady-state aerobic (SS) exercise, a long-standing staple for improving cardiovascular fitness. What AI offers over SS is the ability to introduce frequent changes in exercise intensity to increase the overall volume of overload before inducing fatigue (i.e., by allowing appropriate recoveries between work intervals). While Tabata and colleagues (1996) demonstrated that high-intensity interval training (HIIT) tra

Aerobic Interval Training and Moving Away from Antiquated Models

By Michael Mantell on Tuesday, May 31, 2011

Aerobic Interval (AI) training has emerged as a viable alternative to traditional steady-state aerobic (SS) exercise, a long-standing staple for improving cardiovascular fitness. What AI offers over SS is the ability to introduce frequent changes in exercise intensity to increase the overall volume of overload before inducing fatigue (i.e., by allowing appropriate recoveries between work intervals). While Tabata and colleagues (1996) demonstrated that high-intensity interval training (HIIT) tra