Philipa Sim

Десятилетия научных исследований в области питания и снижения веса выявили несколько ключевых моментов информации о том, что помогает людям успешно побеждать в битве за лишний вес.

Во-первых, мы знаем, что, хотя физические упражнения важны, привычки здорового питания человека, вероятно, имеют большее значение для похудения, чем часы, которые он проводит в спортзале.
Во-вторых, когда дело доходит до диеты, не существует единственной лучшей диеты для похудения; многие диеты могут работать достаточно хорошо, если учитывается общий баланс калорий.
В-третьих, диетический белок является одним из ключевых «рычагов» в диете, который увеличивает вероятность чьей-то способности похудеть.

СКОЛЬКО БЕЛКА В ДЕНЬ ДЛЯ ПОХУДЕНИЯ?
Если вы хотите похудеть, стремитесь к ежедневному потреблению белка от 1,6 до 2,2 грамма белка на килограмм массы тела (от 0,73 до 1 грамма на фунт). Спортсмены и тяжело тренирующиеся должны потреблять 2,2-3,4 грамма белка на килограмм (1-1,5 грамма на фунт), если они стремятся похудеть.

Моя практическая рекомендация людям заключается в том, что если у вас ИМТ более 30 или процент жира в организме выше 25-30%, имеет смысл основывать рекомендации по белку на основе вашего целевого веса.

Different foam rolling techniques: Why the fuss? It seems as though the best way to foam roll is in the name—roll. Rolling back and forth does have some merit and support from the scientific community. In a recently published review of foam rolling, Kalichman and David (2017) examined 42 studies on foam rolling that revealed only a few different techniques being used. The most common was to roll the length of a chosen muscle for a set time. Between one to two minutes was the most common time and participants usually rolled to the beat of a metronome for consistency.

Another common technique to use is to “knead” the muscle by performing small back-and-forth motions along the length of the muscle. The last frequently used method, which only appears to show up with foam rolling devices that aren’t actually rollers (e.g., Thera-cane) was to hold pressure on a tender spot. All of these techniques appear to work well at either improving range of motion or decreasing pain.

In another review, Cheatham and colleagues (2015) concluded that there is no current consensus on foam rolling programs. Some studies roll at a slow pace for around two minutes, while others roll so quickly the researchers have to build special devices to hold the roller for only a few seconds! It’s true, Sullivan and colleagues (2013) constructed a device to hold a massage stick. Weights were added for pressure, a metronome was set to 120 beats per minute (that’s rolling the length of the muscle twice in one second), and the hamstrings were rolled for all of five seconds.

Three other groups rolled for longer, but no group rolled more than ten seconds. All groups improved range of motion! However, the groups that rolled for longer experienced more improvements and their changes lasted a few minutes longer.

Most people agree that rolling is beneficial, but how long should you roll - and should you do anything more than simply roll up and down the length of the muscle?

Read more: For a great overview of if you should foam roll the lower back or not, follow this link.

THE ORIGINS OF FOAM ROLLING
To get a grasp on the origins of foam rolling, we need to go back many years. Depending on what you read, you’re likely to see statements that foam rolling was started by a gymnastics coach, a physical therapist, or the Greek Goddess Aphrodite (Aprhos is Greek for “foam”). (Okay, I’m sure no one ever thinks of the Goddess of Love when foam rolling.) No one knows exactly who started the foam rolling revolution, but we do know that foam rolling began as a way to mimic massage.

As a massage therapist, I am aware that a foam roller will never replicate what I can do with my hands. However, it does serve as a suitable alternative for daily use. The big “miss” is that massage incorporates moving from origin and insertion of a muscle as only one of a variety of techniques.

Swedish Massage (which can be considered basic) includes five traditional strokes: a) effleurage (gliding); b) petrissage (kneading); c) friction (cross friction); d) tapotement (percussion); and e) vibration (small shaking movements) (Salvo, 2007). If you want to maximize your foam rolling results, try to include different movements into your foam rolling regimen. While not all of the five strokes are easy to replicate with a foam roller, several are possible.

When pressure is applied to muscles, fluid is displaced to another area (much like squeezing a water balloon). When the pressure is removed, fresh fluid and nutrients rush back into the area (Schleip, et al., 2012).

Did you know that NASM was one of the first organizations to introduce foam rolling to the larger fitness community? It's also still a central component to the NASM CES curriculum.

4 STEPS TO MAXIMIZE FOAM ROLLING BENEFITS
Adding additional movements and stretching forces into the area when the pressure is applied can help to maximize the benefit of fluid and nutrient replacement and improve overall movement.

Follow the simple four step formula below to ensure you’re making the most of your daily foam rolling.

Search—use the foam roller to slowly (about 1 inch per second) roll the length of the muscle. This gets the muscle prepped, increases circulation, and helps to identify tender spots (adhesions, trigger points, knots)
Destroy—hold pressure on 2-3 of the most tender spots along the length of the muscle. A “tender spot” is something you would rate as a 6-8 on a pain scale of 1-10
Mobilize—while holding pressure, perform a movement different than rolling up and down. Try a cross friction, which is performed by shifting the muscles across the roller. The roller should be made with a surface that will grip the clothing or skin to allow a dragging force to be created (not PVC pipe). Father of Orthopaedic Medicine, James Cyriax stated that cross friction is the best method to reduce adhesions and scar tissue and to restore movement to the muscles (Cyriax, 1982). Another great technique to incorporate is "pin-and-stretch." Pin-and-stretch is very similar to wringing out a wet towel. While still holding pressure on the roller, move the joint just on the opposite side of the roller. For example, when rolling the calf muscles, perform ankle dorsiflexion and plantar flexion movements; if rolling the quadriceps or the hamstrings, perform knee flexion and extension.
Flush—finally, finish up by performing a few slow rolling motions to flush out the area. This would be similar to step 1, rolling about an inch per second, but roll the entire length of the muscle and don’t worry about stopping on tender spots.
When rolling to increase the length of a muscle that has been identified as short, follow up with function. Studies have suggested that static stretching after foam rolling is the best way to increase the flexibility

Limes are a round green hybrid citrus fruit that are about 1–2.5 inches in diameter. They contain acidic juice vesicles which are an excellent source of vitamin C and phytonutrients. Limes are typically used to accent the flavors of foods and beverages.

One teaspoon of lime zest (approximately 1 gram) containsA growing epidemic facing the next generation of Americans is childhood obesity. This epidemic will have lasting effects on health, wellbeing, and rising healthcare costs. In fact, childhood obesity has roughly tripled over the past 30 years . Experts predict about one in five children and teens are obese while the Centers for Disease Control and Prevention (CDC) estimates 17% (or 12.7 million) of today’s youth (between 2-19) are obese .

Health consequences of obesity include increased incidents of hyperlipidemia (high cholesterol), hypertension (high blood pressure), asthma, type 2 diabetes, bone/joint/orthopedic problems, sleep apnea, and poor self-esteem .

Unfortunately, obese children are more likely to remain obese into their adult years, perpetuating the epidemic . Many factors can be attributed to childhood obesity including genetics, a child’s metabolism, physical activity habits, dietary habits, and social and psychological factors.

As such, today’s fitness professional must understand the intricacies of childhood obesity and strategies for helping their young clients live active and healthy lifestyles; ideally in a positive and nurturing environment that improves exercise adherence and healthy lifestyle habits.

Defining Childhood Obesity

Childhood obesity occurs when a child has too much body fat and, as a result, is well above the recommended weight for his or her height. A common measurement tool to estimate a child’s appropriate weight is the body mass index (BMI) scale. While this formula does not calculate specific body fat percentage such as bioelectrical impedance or hydrostatic weighing does, it has proven to be an effective measure for children.

A child’s BMI score is determined differently than an adult’s. Rather than using a mathematical formula, growth charts from the CDC are used to determine a child’s BMI. Growth charts are used because they factor in a child’s growth pattern as they age and accommodate for gender differences through the maturation process.

Obese = BMI at or above the 95th percentile
Overweight = BMI at or above the 85th percentile and lower than the 95th percentile
You can check out the NASM BMI Calculator for more information on this subjec.

Diet and Physical Activity

Many children are sedentary and spend less time engaged in physical activity (e.g., playtime) as compared to previous generations. Instead they spend their free time watching television, using computers or tablets, and playing video games.

In addition, adolescents are drinking more soda (filled with calories and sugar) and eating less fruits and vegetables . Children and adolescents are also consuming too much sodium and do not meet guidelines for whole grain consumption . Whole grains, water, fruits and vegetables are being replaced with junk food, fast food and sodas, items laden with excess sugars, saturated fats, and calories. 1 calorie and 4% of recommended vitamin C.

Health Benefits
Citrus fruits including oranges, tangerines, lemons, limes and grapes contain bioactive compounds, such as alkaloids, flavonoids, phenols and tannins.

In addition, these citrus fruits are good sources of water-soluble vitamins, such as: ascorbic acid, riboflavin, thiamin and niacin.

These phytonutrients and vitamins contribute to the antioxidant, anticancer and anti-inflammatory properties of the citrus species.

Because of their nutrients, during the 19th century, British sailors were issued citrus fruits, such as limes, in order to prevent scurvy. They later acquired the nickname, "Limey" because of their usage of limes.

How to Incorporate Lime Into Your Diet

Top fish with thinly sliced limes
Combine lime juice with olive oil, salt and fresh herbs as a seasoning or dressing
Squeeze lime juice into water or tea
Top entrees with lime zest or use zest in marinades
several sprigs of fresh mint

Instructions: Mix

1 bottle Red Wine (e.g. Rioja)
2 ounces Tequila (Silver)
2 bottles GT’s Ginger Kombucha
3 oranges (sliced in quarters, squeeze in juice and then put entire piece in the mixture)
2 limes (sliced in quarters, squeeze in juice and then put entire piece in the mixture)
1 cup blackberries
Number of Servings: Just depends on your audience.

Limes in cookingGuacamole

2 large avocados
2 limes
1 clove garlic
salt
paprika
Instructions: Mash avocados, squeeze in limes, press and add garlic. Mix together until creamy and then salt to taste. Garnish with paprika sprinkled on top.

Number of servings: 4-6

Homemade Corn Tortilla chips

2 packs of non-GMO, stone-ground corn tortillas
2 limes
2-3 tbsp avocado oil
salt
chili powder
Instructions:
Preheat oven to 400 degrees. Slice tortillas into chip size pieces. Place pieces into large bowl. Toss with avocado oil and squeeze in lime juice. Toss until pieces are moist. Spread pieces onto two large baking trays. Lightly sprinkle salt and chili powder onto chips and then flip the chips and sprinkle salt and chili powder onto the other side. Bake until golden and crispy (about 10 minutes). Keep checking to avoid burning. Allow to cool slightly so they become crispy.

Limes are a round green hybrid citrus fruit that are about 1–2.5 inches in diameter. They contain acidic juice vesicles which are an excellent source of vitamin C and phytonutrients. Limes are typically used to accent the flavors of foods and beverages.

One teaspoon of lime zest (approximately 1 gram) contains 1 calorie and 4% of recommended vitamin C.

Health Benefits
Citrus fruits including oranges, tangerines, lemons, limes and grapes contain bioactive compounds, such as alkaloids, flavonoids, phenols and tannins.

In addition, these citrus fruits are good sources of water-soluble vitamins, such as: ascorbic acid, riboflavin, thiamin and niacin.

These phytonutrients and vitamins contribute to the antioxidant, anticancer and anti-inflammatory properties of the citrus species.

Because of their nutrients, during the 19th century, British sailors were issued citrus fruits, such as limes, in order to prevent scurvy. They later acquired the nickname, "Limey" because of their usage of limes.

How to Incorporate Lime Into Your Diet

Top fish with thinly sliced limes
Combine lime juice with olive oil, salt and fresh herbs as a seasoning or dressing
Squeeze lime juice into water or tea
Top entrees with lime zest or use zest in marinades
several sprigs of fresh mint

Instructions: Mix

1 bottle Red Wine (e.g. Rioja)
2 ounces Tequila (Silver)
2 bottles GT’s Ginger Kombucha
3 oranges (sliced in quarters, squeeze in juice and then put entire piece in the mixture)
2 limes (sliced in quarters, squeeze in juice and then put entire piece in the mixture)
1 cup blackberries
Number of Servings: Just depends on your audience.

Limes in cookingGuacamole

2 large avocados
2 limes
1 clove garlic
salt
paprika
Instructions: Mash avocados, squeeze in limes, press and add garlic. Mix together until creamy and then salt to taste. Garnish with paprika sprinkled on top.

Number of servings: 4-6

Homemade Corn Tortilla chips

2 packs of non-GMO, stone-ground corn tortillas
2 limes
2-3 tbsp avocado oil
salt
chili powder
Instructions:
Preheat oven to 400 degrees. Slice tortillas into chip size pieces. Place pieces into large bowl. Toss with avocado oil and squeeze in lime juice. Toss until pieces are moist. Spread pieces onto two large baking trays. Lightly sprinkle salt and chili powder onto chips and then flip the chips and sprinkle salt and chili powder onto the other side. Bake until golden and crispy (about 10 minutes). Keep checking to avoid burning. Allow to cool slightly so they become crispy.

Many people get into the business of fitness because they already have a passion for working out. Being a personal trainer gives you easy access to workout facilities and the ability to still focus on your own fitness goals, essentially making the gym your office - or even your home, if you are an online personal trainer.

But why else should you choose to become a personal trainer? Deciding on a career path can be a challenging thing to do since you have to consider what you are interested in and have a strong passion for. You also have to look at the longer term benefits of the profession and if it’s right for you. To help you decide we’ve put together the top 5 reasons for becoming a personal trainer.

If you find yourself convinced, be sure to check out the How to Become a Personal Trainer page.

1. HELPING PEOPLE
Personal training is about helping people reach their health and fitness goals. Most individuals seeking the guidance of a personal trainer want to improve their general fitness, reduce pain, improve their athletic performance or lose weight. With 70% of the U.S. population considered to be overweight or obese, the need for personal training services is more important than ever!

There are obvious health risks associated with being overweight, but there is also the aspect of people lacking confidence and feeling apprehensive about their body.

Whatever the reasons, people are in need of help and motivation when it comes to safely and effectively incorporating exercise into their regular routine. When they look for help, they will turn to a fitness professional who has a passion for sharing knowledge and changing people’s lives!

2. CAREER OPPORTUNITIES
The continued rise of people who are overweight or obese has driven the weight loss industry to reach an astounding $2 billion dollars.2 Fueled by the need for healthier living, the personal training industry is expected to continue to grow by more than 16% between 2015 and 2020.

Fitness professionals who can help clients reduce their weight and reach their goals safely and efficiently are currently and will continue to be in high demand.

See our Fitness Careers page for a great overview of the exciting careers in fitness available.

3. INCOME EARNINGS
With the growing industry comes growing pay for the professionals within that industry. Fitness professionals have witnessed their mean incomes grow 26% from 2010-2014.4 With the demand for personal trainers continuing to increase, you can expect incomes to rise as well. Professionals who have a personal trainer certification from NASM earn, on average, $40,784 annually, putting them 12% above the industry median.

This shows that while the industry continues to expand and the outlook remains high for all fitness professionals, it is important to seek education and certification from the right organization!

4. INDEPENDENCE
A career as a CPT can open many opportunities, including the opportunity to work independently. Schedules can be flexible as you work with your client base to determine training times and availability. You can be your own boss as an independent trainer, guiding your own schedule and business. The industry is also open to entrepreneurs who have the drive and ambition to build their own brand and business.

5. BECOME A FITNESS EXPERT
Many people want to become a fitness expert. As a successful fitness professional, you can become the go-to individual for a community’s health and fitness needs, ranging from the local gym to the media. Through strong business development and a commitment to success you can even grow to become a national expert as well.

There are many reasons to become a personal trainer. The most important is a passion for fitness with a focus of helping people. The first step to your new and rewarding career is to begin your educational journey. By growing your knowledge, you will be on the path to developing the skills necessary to guarantee success in your career.

You may be familiar with sodium, chloride, potassium, magnesium and calcium regarding needs for hydration, but these nutrients are also related to many other physiologic processes in the body. Nutrients—including micronutrients, major nutrients and trace minerals—all play an important role in promoting total-body wellness. And staying healthy, strong and fit improves overall quality of life, decreases stress and enhances athletic performance.
Many athletes are looking for a competitive edge regarding fitness and performance. While research does not conclusively show an ergogenic effect for specific nutrients, being deficient in any of them may hinder performance and potentially decrease overall health. Also of interest: It is debated in the research whether people with active lifestyles have increased needs for micronutrients. Intensity, duration, frequency and overall energy requirements also determine the needs of macro- and micronutrients. More research is needed to determine a conclusive answer on increased needs.

Though micronutrients, major nutrients and trace minerals do not directly boost energy or allow improved athletic performance, they do unlock the properties of our macronutrients (protein, fat and carbohydrate), which are necessary for all of our body’s physiological processes. You’ll see several specific examples in the chart that follows.

Incorporating a variety of whole, unprocessed foods will enable you to consume the major and trace minerals needed to allow your body to function at its best. These include the top 9 major and trace minerals: calcium, magnesium, sodium, chloride, potassium, selenium, iron, zinc, and chromium. If you are unable to consume a variety of foods, supplementation may be needed using a certified product.

As a Certified Personal Trainer (CPT), it’s important to realize that just about every client you work with could be susceptible to common injuries and ailments, ranging from low-back pain to ACL tears to shoulder pain.

The enormous impact of these injuries indicates nearly 80% of adults experience low-back pain at some point in their lives. Of the 80,000 to 100,000 ACL injuries occurring each year, 70-75% are related to a lacking of ability to control the body in motion. Additionally, 21% of people will have shoulder pain. These staggering numbers establish a need for fitness professionals to have the knowledge and skills to work with their clients to prevent injury and keep them coming back to achieve their fitness goals.

This is why corrective exercise is one of the most important components of a comprehensive exercise program. Regardless of athletic ability or fitness level, almost every person has some degree of dysfunction that increases the chance for injury. This could include muscle imbalances, decreased flexibility, or lack of core and joint stability. That’s why we are relaunching our industry leading Corrective Exercise Specialization. We’ve included new technique videos, lecture videos, and learning activities to help you to identify these dysfunctions and create an integrated corrective exercise training program to help their clients remain injury free.

Fitness professional should know how movement dysfunctions can be assessed and how to apply the results. These assessments include static posture, dynamic movement, and range of motion. The greater your ability to conduct and interpret these assessments, the more value you can bring to your clients. Regardless of whether your client is looking to lose weight, improve athletic performance, or return from injury, addressing dysfunctional movement patterns will play a key role in their ability to achieve their desired results.

Corrective exercises is occasionally considered simple, low-intensity or too easy, causing some to view it as optional in a training program. However, corrective exercise is the foundation from which safe and effective programming can be built. Not only will it improve your programming abilities as a trainer, it will demonstrate credibility and increased value to your clients as you are able to keep them active, achieving goals, and pain free!