The Benefits of Kettlebell Sport

Kettlebell Sport, known traditionally as Girevoy Sport (GS), is gaining popularity among athletes and fitness enthusiasts alike that want to try something new. Personal trainers should become familiar with the sport as it offers generous opportunities to enhance cardiorespiratory ability, endurance, power, stability, and confidence, all without impact to the joints… yes, it is a non-impact sport!

Similar to running, rowing, or swimming, GS involves movements of a cyclical nature, with a lifter’s success resulting from proper technique, flexibility, strength, power, breathing patterns, aerobic capacity, stability and mental focus.  As opposed to Olympic or Power Lifting, Girevoy Sport requires the person to lift a sub-maximal load and complete as many repetitions as possible in ten minutes with one change of sides on single-weighted lifts such as Snatch. 

6 Keys to Success

Over the past six years, I have been studying and trying to identify the difference between what makes some people succeed and other people fail.   

I have found that most successful people have certain traits and a specific mindset. One of the most important things to remember when trying to strive for any type of success is that consistency is key and hard work is a must. If you’re anything like me, nothing is just handed to you, and you have to do certain things every day to get the outcome you want.

Below are six things that I have done over the last six years that have helped me achieve a certain level of success while keeping a balanced life.  

Do you ignore what you cannot see?

If you live your life and career as a strength coach or trainer, how many times do you ask yourself how well you are helping your clients?  Is the work you are doing making a difference in the lives of others?

We encourage others to lead a healthy lifestyle, improve their sports performance, and gain muscle.

It is easy to get caught up in the things we can see like how the body can move effortlessly with training, how we can improve athletic performance, and how we can achieve fat loss and gain muscle. But, we seem to neglect the things we cannot see.

This article focuses on the art of coaching in hopes that you will find a deeper level of coaching to help your clients.

Working with the older client Part 1

According to the 2012 Census, people over the age of 65 make up almost 14% of the US population. That means there are over 43 million seniors (adults 65 or older) today, with the numbers continuing to grow, reaching 70 million by 2030. This aging population creates a unique opportunity for the fitness professional to work with. In this article, we will review the effects of aging on the musculoskeletal system, learn simple functional assessments and understand benefits of strength strengthening. In part 2, strength training guidelines and programming for common aging conditions will be discussed.

Effects of Aging on the Musculoskeletal System

The aging process involves changes to various structures and numerous systems within the body.  Research has shown that skeletal muscles change with age, specifically type II, where there is a decreased in these fibers, that atrophy over time, and a decrease in size (Brunner et al. 2007). 

Perimenopause Living Life in Between

Perimenopause is a phase of life that is somewhere in between.  Just when life is starting to be figured out with being secure in one’s career, the kids are either grown or on their way there or stability within one’s marital state this sneaky part of life sneaks up and one may feel as insecure as the neighborhood tween.  Perimenopause is the transition that begins 4 to 10 years before menopause.  It is a time when the ovaries make less estrogen and starts from a women’s late 30s to 50s.  It is the time that many women experience menopause symptoms but may feel confused as they continue to have the effects of being able to bear children, menstrual and hormonal fluxions in the meantime.  But take hope.  Even in this mixed up time in a female’s life, there is much you can do to ease, humor and enjoy this change of life.

Hip Hop Housework

After a hard day at the office or school, the last thing on every parent’s mind is housework. However, if done correctly, Hip Hop Housework can be quite a workout. This article provides some activities that both child and parent can do to make exercise fun and get the house clean at the same time.

It is essential that you start with a general warm up. Music can make the workout more fun and useful. A checklist is added to the end of the article and a completed checklist can be given for a parent/child agreed-upon prize.

Preparing for Your First 5K

Preparing for your first 5K can be a wonderful experience. First of all, you should be making sure you are physically able to do a 5K walk/race. Going to the doctor for a general check-up and blood work should be the first step. The second step is to make a decision to do a race that is five to eight weeks away and register for it. The next step is to tell family and friends of your intention of running that race. That should start to fuel the motivation it takes to do the race.

The next progression is a clothing inventory of what you already have and what you will need for race day. You should make a decision about what clothing you will need for training and for the day of the race. Layering and avoiding cotton is essential. Going to a running store to buy proper shoes for your race is crucial. The staff can check your gait and foot type. Pick clothes that are loose fitting but comfortable. Avoid tight underwear or slippery clothing that might deter your time during the race. A good hydration belt that does not bounce, such as a spider or I-Fitness belt with pockets, is a good option for carrying water/sports drinks during the race. It is also good during your training runs to carry identification such as a driver’s license, state identification, or a road ID that lists your address, contacts in case of emergency, and blood type in case something happens during your training or during the race.

Using Group Heart Rate Monitoring to improve results and sales of group HIIT Training

Accurate systems for monitoring heart rate during exercise have been around for many years, but to date have not been widely deployed and used for group athletic training or group personal training. Several systems exist to provide both the coach and participants access to individual and group heart rate data in real time during a workout and afterwards via access to the data which is recorded and stored on the web.

These systems are deployed with flat screen monitors so that the entire group and coach can constantly see their actual heart rate, percentage of maximum heart rate, calorie burn, and current training zone.
Participants wear chest strap or arm/leg band monitors which can accurately monitor heart rate and transmit it to a computer, cell phone, or Ipad which is then wired or wirelessly connected to the flat screens.

The Language of Strength Training Program Design

Much like writing software or music, a universal language of program design is required for strength training. Trainers need to have a consistent prescription format in order for trainees to obtain consistent results. Your program may be exceptional, but a haphazard interpretation will lead to haphazard results. To remove the variability, specific training parameters must be defined. This is the system that I propose to maintain consistency among practitioners.

Strength training programs should be listed in the following manner:

Sequence. Exercise: Sets x Reps @ Tempo, Rest Interval

Keys to Being an Excellent Fitness Coach

In the industry of wellness and fitness, it is hard even with this economy to compete with the vast array of fitness coaches that make part of our industry. But at times, there are a few that shine above the rest. Do you want to be that coach? Here are some ways that you can stand out and be the person whomakes a difference in someone’s life.
First, a coach has to motivate his athletes.
If athletes believe in themselves, they are apt to play and do their best. This can happen as a result of positive talk and messages from their coach. The coach’s goal should be to motivate their player to come back and be excited to play that particular sport again. A good coach must like people and have lots of enthusiasm. This is why people are drawn to a great coach.

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