FTM MayJune 20 PDF

20
30
54
pg44
60
66
pg20
71
contents
spring/summer 2013
may / june
FACEBOOK.COM/
FITNESSTRAINERMAGAZINE
by: Jayah Faye Paley
by: Albert Khoury
by: Jon Bruney
by: Ileana Stefanescu
by: Dr. Edwin Adams
by: Miguel Franco
by: Steve Downs
by: John Paul Catanzaro
by: Nick Clayton
using poles for
walking & exercise
fit finds
your ultimate product guide
double kettlebell drills
to amp your athleticism
complete integrated body
composition assessment
transformation series
part 5: all good things must come to an end
why is in-home personal
training so effective?
bigger biceps
made ez
guess, do not assess
part 1
capitalizing on market demand:
youth training
08
38
44
60
66
71
20
54
30
20
30
54
pg44
60
66
pg20
71
contents
spring/summer 2013
may / june
FACEBOOK.COM/
FITNESSTRAINERMAGAZINE
by: Jayah Faye Paley
by: Albert Khoury
by: Jon Bruney
by: Ileana Stefanescu
by: Dr. Edwin Adams
by: Miguel Franco
by: Steve Downs
by: John Paul Catanzaro
by: Nick Clayton
using poles for
walking & exercise
fit finds
your ultimate product guide
double kettlebell drills
to amp your athleticism
complete integrated body
composition assessment
transformation series
part 5: all good things must come to an end
why is in-home personal
training so effective?
bigger biceps
made ez
guess, do not assess
part 1
capitalizing on market demand:
youth training
08
38
44
60
66
71
20
54
30
President and PuBlisher
Robert B.Rose
One Sassi Drive,Croton On Hudson, N.Y.,10520
Brexercisegroup@aol.com; 914 739 0214
distriBution manager
Leslie S. Rose - mallarinarose@aol.com
editorial director
albert khoury
ftmeditor@gmail.com
adVertising
Chuck Colletti - chuck@chuckcolletti.com
Rick Rosner - Richardrosner@gmail.com
graPhic designer
Jesse Radford

contriButing Writers
Dr. Edwin Adams
John Paul Catanzaro
Nick Clayton
Steve Downs
Miguel Franco
Jayah Faye Paley
Ileana Stefanascu
coVer PhotograPhy By:
Dragon Door Publications
Fitness Trainer Magazine
Fitness Trainer is published six times each
year: January/February, March/April, May/June,
July/August, September/October and November/
December.
Personal Training annual is delivered
to readers on November 25th, and remains on
Facebook and social media for a full year.
the annual is offered to readers for a
price of $2.50.
A subsidiary of the Mallarina Sales Corporation
FaceBook.com/
Fitnesstrainermagazine
SUPPORTED BY THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION
Hello, ftness trainers! This is Al Khoury, the new Editorial
Director of Fitness Trainer Magazine, and Id like to welcome you to
the best issue yet! We have been growing since our frst issue back in
July of 2012 and this is our biggest development to date. Those of you
who have been faithful followers will immediately notice our new
look. We are using a new platform for the magazine; it is cleaner,
simpler and easier to read. There are no less than three ways to turn
the pages. You no longer have to opt in to read. All website links, as
well as the table of contents, are fully functional. Most importantly,
the entire issue loads very quickly. If you have a problem viewing the
issue, dont hesitate to let us know. We are working hard to make the
magazine accessible to anyone, anywhere and at any time. Drop by
and tell us how were doing on FTMs Facebook Page!
lets get personal
e have some great new
contributors joining our
worthy regulars. Jayah Faye Paley
brings her expert knowledge
of pole walking to the table.
In the frst of a two part series,
J.P. Catanzaro reminds us that
health and ftness are not always
a numbers game. Miguel Franco
shows us new ways to stimulate
clients who have lost their
motivation, as well as a way to get
new clients into shape, by bringing
the gym home to them. Ileana
Stefanescu details an exciting new
product from a renowned Swedish
health institution that is used to
measure fat free mass and body
fat percentage. Also look for an
excerpt from Neuro-Mass, the
much-anticipated book from Jon
Bruney.
Edwin Adams returns with
the ffth and fnal entry in
client Mitchs transformation
series. Steve Downs explains the
physiological side of building
bulging biceps and from our
friends and associates at the
NSCA, Nick Clayton gives us an
eloquent piece on youth training.
When you open the issue on
your desktop, check out the
buttons across the toolbar on
top your screen you can toggle
the full screen, which makes the
magazine even more readable.
There are also buttons for
downloading and printing the
entire issue or individual pages.
The built-in help guide can tell
you everything you need to know
just click on the question mark.
Want to view the magazine
on your tablet or other mobile
device? Our new format is
compatible with most devices, so
feel free to take us on the go!
I am very fortunate to be
working so closely with some
of the top trainers, educators,
researchers and athletes in their
respective felds. Whether you are
a veteran of the ftness game, or
have recently decided to try your
hand at the business, our expert
contributors are here for you!
Al Khoury
Editorial Director
Letters to the Editor
Thanks for the heads up on your magazine.
Please let us introduce ourselves. We are
the PersonalTrainerHallofFame.com (U.S.
trademark) and we would like to talk about
how we might work together to fnd and
recognize the Best of the Best Trainers in
America and the World.
Ted Gambordella
President
Hi there! Finally, I am getting back to you,
as when frst introduced to this magazine,
you asked for feedback! Well, I really like it!
Especially that it is geared towards trainers
with leads to help business in many diferent
aspects! Many diferent aspects do make up
what trainers in reality have to deal with in
each unique situation with clients! So if you
can keep that coming, that would be amazing!
Best of luck and continued success!
Thank You,
RLQ
www.RLQZone.com
Hello Robert how are you. Im loving this
magazine so much and Ive been talking
about it to a lot with my ftness friends. I
want you to know I run and own a Pilates
and ftness studio in Norwalk, CT, and I also
have a satellite gym where I run Pilates/Sport
classes as well. I would love it if we could
talk sometime soon about doing an article for
you and your magazine. My studio has a lot
to ofer, and I do as well. Ive done articles for
Mens Fitness Magazine on Chris Humphries
and discusses how Pilates has given him an
edge above the rest. Ive also done articles
for Muscle and Fitness Magazine as well. Let
me know if and when we can talk.
Jennifer Mongeluzo
Owner, The Pilates Centre
650 West Ave
Norwalk, CT 06850
nutratech, inc., a North Jersey based Nutritional
Ingredient supplier, is looking for a motivated
ftness enthusiast to join our lucrative department
in a sales capacity. We require a degree in exercise
science or related feld and a vast knowledge of
sports nutrition supplements. We are a quickly
growing company and well established company
with highly competitive compensation packages.
We sell many diferent items to the largest sports
nutrition companies in the world. Candidate should
be aggressive, focused, organized and someone who
wants to earn. 3-5 years selling experience a plus.
Please provide resume and cover letter. Please
email sportssales@nutratechinc.com.
CLICK THE COVER TO READ
W
President and PuBlisher
Robert B.Rose
One Sassi Drive,Croton On Hudson, N.Y.,10520
Brexercisegroup@aol.com; 914 739 0214
distriBution manager
Leslie S. Rose - mallarinarose@aol.com
editorial director
albert khoury
ftmeditor@gmail.com
adVertising
Chuck Colletti - chuck@chuckcolletti.com
Rick Rosner - Richardrosner@gmail.com
graPhic designer
Jesse Radford

contriButing Writers
Dr. Edwin Adams
John Paul Catanzaro
Nick Clayton
Steve Downs
Miguel Franco
Jayah Faye Paley
Ileana Stefanascu
coVer PhotograPhy By:
Dragon Door Publications
Fitness Trainer Magazine
Fitness Trainer is published six times each
year: January/February, March/April, May/June,
July/August, September/October and November/
December.
Personal Training annual is delivered
to readers on November 25th, and remains on
Facebook and social media for a full year.
the annual is offered to readers for a
price of $2.50.
A subsidiary of the Mallarina Sales Corporation
FaceBook.com/
Fitnesstrainermagazine
SUPPORTED BY THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION
Hello, ftness trainers! This is Al Khoury, the new Editorial
Director of Fitness Trainer Magazine, and Id like to welcome you to
the best issue yet! We have been growing since our frst issue back in
July of 2012 and this is our biggest development to date. Those of you
who have been faithful followers will immediately notice our new
look. We are using a new platform for the magazine; it is cleaner,
simpler and easier to read. There are no less than three ways to turn
the pages. You no longer have to opt in to read. All website links, as
well as the table of contents, are fully functional. Most importantly,
the entire issue loads very quickly. If you have a problem viewing the
issue, dont hesitate to let us know. We are working hard to make the
magazine accessible to anyone, anywhere and at any time. Drop by
and tell us how were doing on FTMs Facebook Page!
lets get personal
e have some great new
contributors joining our
worthy regulars. Jayah Faye Paley
brings her expert knowledge
of pole walking to the table.
In the frst of a two part series,
J.P. Catanzaro reminds us that
health and ftness are not always
a numbers game. Miguel Franco
shows us new ways to stimulate
clients who have lost their
motivation, as well as a way to get
new clients into shape, by bringing
the gym home to them. Ileana
Stefanescu details an exciting new
product from a renowned Swedish
health institution that is used to
measure fat free mass and body
fat percentage. Also look for an
excerpt from Neuro-Mass, the
much-anticipated book from Jon
Bruney.
Edwin Adams returns with
the ffth and fnal entry in
client Mitchs transformation
series. Steve Downs explains the
physiological side of building
bulging biceps and from our
friends and associates at the
NSCA, Nick Clayton gives us an
eloquent piece on youth training.
When you open the issue on
your desktop, check out the
buttons across the toolbar on
top your screen you can toggle
the full screen, which makes the
magazine even more readable.
There are also buttons for
downloading and printing the
entire issue or individual pages.
The built-in help guide can tell
you everything you need to know
just click on the question mark.
Want to view the magazine
on your tablet or other mobile
device? Our new format is
compatible with most devices, so
feel free to take us on the go!
I am very fortunate to be
working so closely with some
of the top trainers, educators,
researchers and athletes in their
respective felds. Whether you are
a veteran of the ftness game, or
have recently decided to try your
hand at the business, our expert
contributors are here for you!
Al Khoury
Editorial Director
Letters to the Editor
Thanks for the heads up on your magazine.
Please let us introduce ourselves. We are
the PersonalTrainerHallofFame.com (U.S.
trademark) and we would like to talk about
how we might work together to fnd and
recognize the Best of the Best Trainers in
America and the World.
Ted Gambordella
President
Hi there! Finally, I am getting back to you,
as when frst introduced to this magazine,
you asked for feedback! Well, I really like it!
Especially that it is geared towards trainers
with leads to help business in many diferent
aspects! Many diferent aspects do make up
what trainers in reality have to deal with in
each unique situation with clients! So if you
can keep that coming, that would be amazing!
Best of luck and continued success!
Thank You,
RLQ
www.RLQZone.com
Hello Robert how are you. Im loving this
magazine so much and Ive been talking
about it to a lot with my ftness friends. I
want you to know I run and own a Pilates
and ftness studio in Norwalk, CT, and I also
have a satellite gym where I run Pilates/Sport
classes as well. I would love it if we could
talk sometime soon about doing an article for
you and your magazine. My studio has a lot
to ofer, and I do as well. Ive done articles for
Mens Fitness Magazine on Chris Humphries
and discusses how Pilates has given him an
edge above the rest. Ive also done articles
for Muscle and Fitness Magazine as well. Let
me know if and when we can talk.
Jennifer Mongeluzo
Owner, The Pilates Centre
650 West Ave
Norwalk, CT 06850
nutratech, inc., a North Jersey based Nutritional
Ingredient supplier, is looking for a motivated
ftness enthusiast to join our lucrative department
in a sales capacity. We require a degree in exercise
science or related feld and a vast knowledge of
sports nutrition supplements. We are a quickly
growing company and well established company
with highly competitive compensation packages.
We sell many diferent items to the largest sports
nutrition companies in the world. Candidate should
be aggressive, focused, organized and someone who
wants to earn. 3-5 years selling experience a plus.
Please provide resume and cover letter. Please
email sportssales@nutratechinc.com.
CLICK THE COVER TO READ
W
In 2001 Dragon Door Launched The
Worlds First-Ever Kettlebell Instructor
Certification System, The RKCAnd
Ignited a Worldwide Movement
My experience with the workshop was a
great insight into my mind and body connec-
tion through strengthI really loved Pavels
directness and ability to communicate difficult
exercises in such few words.
SHANNON HARTNETT, Gym
Owner, Sausalito, CA, 9x World Highland
Games Champion, 3x Word Powerlifting
Champion, All-Time World Record Holder in
the Deadlift (552.5 lbs. @ 148 bodyweight),
Member US Olympic Bobsled Team, Pro
Football running back, San Francisco
Scorcherss
I was very impressed with the workshop!
One of the more thorough certifications I have
been involved with. A com-
bination of theory and
teaching coupled with
rugged training and tech-
nique practice!
CHIP MORTON,
Cincinnati Bengals Strength
and Conditioning Coach, Cincinnati, OH
Im glad I took this weekend to empty my
cup because it was expertly filled up again.
John and Pavel have refined the single best in-
troduction to safe strength based movement I
have seen. It is the best use of the weekend
Ive seen yet. The best course Ive attended in
the past 5 years. It is sophisticated and raw at
the same time much needed in western exer-
cise philosophy
Add nothing. Take nothing away. Try to
keep the group together as long as possible.
You guys are the Rolling Stones. Just keep
playing and dont diethats all you got to
do.
GRAY COOK, Author of Movement,
Co-founder FMS, Physical Therapist,
Chatham, VA
Best course I have even been to! The one
big difference is truth. RKC teaches and lives
by the truth. No big words and making stuff
up to sound important. Material is excellent,
never had so much.
DONNIE THOMPSON, Professional
Powerlifter, Health Club Owner, Columbia,
SC, 3rd highest powerlifting total in history,
WPO-SHW World Champion, Arnold Classic
winner
The training was one of
the most intense, enjoyable
and rewarding educational
experiences I've ever been
through. The quality of in-
struction was first-rate and
the quantity. I'll be digest-
ing all the info for a long
time. These people are amazing. Very smart,
very accomplished, very serious. Yet with a
great sense of humor. It was without a doubt
the best practical instruction I've ever had.
Take the kettlebells away and it was still the
best (and simplest!) explanation of training
I've ever been exposed to. Simple, not easy.
STEVE MILLES,
Gym owner, Muay
Thai trainer, New York City, NY, Interconti-
nental Champion (Welterweight), US Muay
Thai Association, US Champion (Welter-
weight and Jr. Middleweight), World Kick-
boxing Association
Of all the strength and
conditioning seminars I've
taken in the last ten years
this makes the most sense to
me. If you want usable strength and en-
durance, KBs are the way to go! As a strength
coach I see how all the concepts taught here
relate to everything I do in the weight room.
JOSE VAZQUEZ
,
Texas Rangers
Strength Coach, Arlington, TX
Its Now 2013 and RKC Is Recognized as The Gold
Standard for Training ExcellenceDiscover Why:
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com/workshops
Kettlebells are like weightlifting times ten If I couldve met Pavel in the early 80s, I might have won two gold medals.
DENNIS KOSLOWSKI
,
DC, Minneapolis, MN, Silver and Bronze Olympic Medalist, Greco-Roman Wrestling
This past weekend was one of the
greatest moments in my training career. It
made me believe in my ability more.
ELLEN STEIN, Personal Trainer,
Brooklyn, NY, 6x IPF Masters World
Powerlifting Champion
RKCAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 7:13 PM Page 1
Using Poles for
Walking and exercise
By: Jayah Faye Paley
In 2001 Dragon Door Launched The
Worlds First-Ever Kettlebell Instructor
Certification System, The RKCAnd
Ignited a Worldwide Movement
My experience with the workshop was a
great insight into my mind and body connec-
tion through strengthI really loved Pavels
directness and ability to communicate difficult
exercises in such few words.
SHANNON HARTNETT, Gym
Owner, Sausalito, CA, 9x World Highland
Games Champion, 3x Word Powerlifting
Champion, All-Time World Record Holder in
the Deadlift (552.5 lbs. @ 148 bodyweight),
Member US Olympic Bobsled Team, Pro
Football running back, San Francisco
Scorcherss
I was very impressed with the workshop!
One of the more thorough certifications I have
been involved with. A com-
bination of theory and
teaching coupled with
rugged training and tech-
nique practice!
CHIP MORTON,
Cincinnati Bengals Strength
and Conditioning Coach, Cincinnati, OH
Im glad I took this weekend to empty my
cup because it was expertly filled up again.
John and Pavel have refined the single best in-
troduction to safe strength based movement I
have seen. It is the best use of the weekend
Ive seen yet. The best course Ive attended in
the past 5 years. It is sophisticated and raw at
the same time much needed in western exer-
cise philosophy
Add nothing. Take nothing away. Try to
keep the group together as long as possible.
You guys are the Rolling Stones. Just keep
playing and dont diethats all you got to
do.
GRAY COOK, Author of Movement,
Co-founder FMS, Physical Therapist,
Chatham, VA
Best course I have even been to! The one
big difference is truth. RKC teaches and lives
by the truth. No big words and making stuff
up to sound important. Material is excellent,
never had so much.
DONNIE THOMPSON, Professional
Powerlifter, Health Club Owner, Columbia,
SC, 3rd highest powerlifting total in history,
WPO-SHW World Champion, Arnold Classic
winner
The training was one of
the most intense, enjoyable
and rewarding educational
experiences I've ever been
through. The quality of in-
struction was first-rate and
the quantity. I'll be digest-
ing all the info for a long
time. These people are amazing. Very smart,
very accomplished, very serious. Yet with a
great sense of humor. It was without a doubt
the best practical instruction I've ever had.
Take the kettlebells away and it was still the
best (and simplest!) explanation of training
I've ever been exposed to. Simple, not easy.
STEVE MILLES,
Gym owner, Muay
Thai trainer, New York City, NY, Interconti-
nental Champion (Welterweight), US Muay
Thai Association, US Champion (Welter-
weight and Jr. Middleweight), World Kick-
boxing Association
Of all the strength and
conditioning seminars I've
taken in the last ten years
this makes the most sense to
me. If you want usable strength and en-
durance, KBs are the way to go! As a strength
coach I see how all the concepts taught here
relate to everything I do in the weight room.
JOSE VAZQUEZ
,
Texas Rangers
Strength Coach, Arlington, TX
Its Now 2013 and RKC Is Recognized as The Gold
Standard for Training ExcellenceDiscover Why:
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com/workshops
Kettlebells are like weightlifting times ten If I couldve met Pavel in the early 80s, I might have won two gold medals.
DENNIS KOSLOWSKI
,
DC, Minneapolis, MN, Silver and Bronze Olympic Medalist, Greco-Roman Wrestling
This past weekend was one of the
greatest moments in my training career. It
made me believe in my ability more.
ELLEN STEIN, Personal Trainer,
Brooklyn, NY, 6x IPF Masters World
Powerlifting Champion
RKCAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 7:13 PM Page 1
Using Poles for
Walking and exercise
By: Jayah Faye Paley
Using two poles can help
your clients achieve, maintain
and even regain mobility. As
humans, we spend a whole year
learning to walk; then we spend
about 20 years reveling and
rejoicing with movement as we
leap and hop through life. We
spend the next 20, 30 or 50 years
losing that glorious movement.
Look at your 50-something
clients are they walking old?
Now imagine you had a
magic pill that could restore that
youthful attitude to your clients
stride and could actually reverse
your clients aging process, would
that be marketable? The magic is
that this is a one-time pill that
is, it is a simple investment in a
good quality pair of poles and the
time to learn the basic training.
Learning to use two poles
provides lifelong benefts and
involves basic skills that all hikers
and walkers will, at some point,
appreciate. But you dont have to
be a regular wanderer or an avid
trekker to enjoy the benefts of
this exercise. Active walking is a
cardiovascular exercise that can
be enjoyed by anyone whenever
one pleases.
Open your door and take a
pole walk! Add energy, power, fat
burning, attitude and improved
whole body movement to regular
walking. There are at least as
many great hiking and walking
spots as there are gyms. When
you walk or hike with poles, the
world is your gym! It is a great way
to burn calories and strengthen
muscles and bone density.
Adding poles to the mix increases
the efciency of the movement
as well as its positive returns.
As we age, we seek to improve
our quality of life through ftness
and nutrition. There are those,
however, whose problems stem
from more than the aging process
- clients with mild to moderate
mobility issues. For those
preparing for or recovering from
joint surgery, as well as those
with Parkinsons, MS, peripheral
neuropathy, arthritis, diabetes,
some of the most basic
traditional exercises may be
difcult or even dangerous.
This article also addresses the
needs of those clients who need
a higher level of care when
exercising, but pole walking can
beneft people of any level of
health or age group.
Just in time for this frst
article in a series, DSW Fitness
is releasing a new course
designed to help trainers and
therapists teach their mobility-
challenged clients and patients
pole walking skills.
Using two poles can help
your clients achieve, maintain
and even regain mobility. As
humans, we spend a whole year
learning to walk; then we spend
about 20 years reveling and
rejoicing with movement as we
leap and hop through life. We
spend the next 20, 30 or 50 years
losing that glorious movement.
Look at your 50-something
clients are they walking old?
Now imagine you had a
magic pill that could restore that
youthful attitude to your clients
stride and could actually reverse
your clients aging process, would
that be marketable? The magic is
that this is a one-time pill that
is, it is a simple investment in a
good quality pair of poles and the
time to learn the basic training.
Learning to use two poles
provides lifelong benefts and
involves basic skills that all hikers
and walkers will, at some point,
appreciate. But you dont have to
be a regular wanderer or an avid
trekker to enjoy the benefts of
this exercise. Active walking is a
cardiovascular exercise that can
be enjoyed by anyone whenever
one pleases.
Open your door and take a
pole walk! Add energy, power, fat
burning, attitude and improved
whole body movement to regular
walking. There are at least as
many great hiking and walking
spots as there are gyms. When
you walk or hike with poles, the
world is your gym! It is a great way
to burn calories and strengthen
muscles and bone density.
Adding poles to the mix increases
the efciency of the movement
as well as its positive returns.
As we age, we seek to improve
our quality of life through ftness
and nutrition. There are those,
however, whose problems stem
from more than the aging process
- clients with mild to moderate
mobility issues. For those
preparing for or recovering from
joint surgery, as well as those
with Parkinsons, MS, peripheral
neuropathy, arthritis, diabetes,
some of the most basic
traditional exercises may be
difcult or even dangerous.
This article also addresses the
needs of those clients who need
a higher level of care when
exercising, but pole walking can
beneft people of any level of
health or age group.
Just in time for this frst
article in a series, DSW Fitness
is releasing a new course
designed to help trainers and
therapists teach their mobility-
challenged clients and patients
pole walking skills.
Whether youre age 30 or 90,
optimal use of poles provides
signifcant benefts. In this frst
article we will discuss:
Our natural walking pattern is
a reciprocal gait - the diagonal
pattern of opposite arm and leg,
which enables spinal rotation.
This spinal rotation feels good and
is good for the whole body. As we
age, spine function diminishes.
Why Poles?
Why Optimal Use?
Benefts of Learning
Optimal Use of Poles for
Hiking, Walking, Mobility
& Exercise
Three Goals with Poles
Common Mistakes
Pole Etiquette for Hikers
FAQs
Without focused attention,
gravity acts, the spine compresses
and we get shorter.
Using poles for exercise
- for both walking and hiking
- can actually enable spinal
elongation. Optimal use of poles
recruits large core muscles,
including the latissimus dorsi,
lower trapezius and oblique
muscles. Muscles need to be
engaged to grow stronger, and
the poles stimulate many muscle
groups. Using poles enables us to
work our upper as well as lower
body muscles to help preserve
our joints and stave of shrinking!
Why Optimal
Use?
Imagine being able to WD-40
your vertebrae. Optimal use of
poles is key to achieving their
many benefts.
Our natural arm-swing
movement is one of the best
ways to engage healthy spinal
rotation and muscle recruitment.
Non-optimal use can involve
repetitive movement of the
joints, which can cause stress
or strain. The death grip, for
example, can cause tension in
the hand, wrist, elbow, shoulder
and neck. Its easy to master
the use of poles, which involve
natural movement, but improper
use can negate some of the many
benefts and cause injury.
Three Goals
with Poles
When learning to use poles
for mobility, we focus on three
benefts:
Balance and stability.
Improving and enabling
mindfulness, which
improves function and
safety in all areas of
movement.
Using the whole body while
walking relearning that
aged 20-something
movement.
When using trekking poles for
hiking, optimal use enables
three terrain-based goals:
On fat terrain, we achieve
whole body exercise or
ease of use.
Improved power and
endurance on uphill.
Why Poles?
Whether youre age 30 or 90,
optimal use of poles provides
signifcant benefts. In this frst
article we will discuss:
Our natural walking pattern is
a reciprocal gait - the diagonal
pattern of opposite arm and leg,
which enables spinal rotation.
This spinal rotation feels good and
is good for the whole body. As we
age, spine function diminishes.
Why Poles?
Why Optimal Use?
Benefts of Learning
Optimal Use of Poles for
Hiking, Walking, Mobility
& Exercise
Three Goals with Poles
Common Mistakes
Pole Etiquette for Hikers
FAQs
Without focused attention,
gravity acts, the spine compresses
and we get shorter.
Using poles for exercise
- for both walking and hiking
- can actually enable spinal
elongation. Optimal use of poles
recruits large core muscles,
including the latissimus dorsi,
lower trapezius and oblique
muscles. Muscles need to be
engaged to grow stronger, and
the poles stimulate many muscle
groups. Using poles enables us to
work our upper as well as lower
body muscles to help preserve
our joints and stave of shrinking!
Why Optimal
Use?
Imagine being able to WD-40
your vertebrae. Optimal use of
poles is key to achieving their
many benefts.
Our natural arm-swing
movement is one of the best
ways to engage healthy spinal
rotation and muscle recruitment.
Non-optimal use can involve
repetitive movement of the
joints, which can cause stress
or strain. The death grip, for
example, can cause tension in
the hand, wrist, elbow, shoulder
and neck. Its easy to master
the use of poles, which involve
natural movement, but improper
use can negate some of the many
benefts and cause injury.
Three Goals
with Poles
When learning to use poles
for mobility, we focus on three
benefts:
Balance and stability.
Improving and enabling
mindfulness, which
improves function and
safety in all areas of
movement.
Using the whole body while
walking relearning that
aged 20-something
movement.
When using trekking poles for
hiking, optimal use enables
three terrain-based goals:
On fat terrain, we achieve
whole body exercise or
ease of use.
Improved power and
endurance on uphill.
Why Poles?
On downhill terrain, reduce
joint stress. Our clients learn
how to use their muscles to
help preserve their joints.
Its that simple. Learning optimal
use will enable you to achieve
these goals.
Common
Mistakes
Incorrect use of straps.
(AdventureBuddies blog
has a three minute video on
how to adjust and use straps)
Non-optimal pole length.
(see FAQs below)
Incurring joint stress
vs. muscle recruitment/
strengthening.
Inappropriate pole etiquette.
(see below)
Pole Etiquette
for Hikers
Why dont some people want to
hike with pole users? Pole users:
please be aware and considerate!
Victims of pole improprieties:
Rather than shunning all pole
users, lets educate them. Here
are some tips:
Poles are not swords and
should not be waved around.
Know where your pole tips
are at all times.
Keep a safe distance
between hikers.
If a pole hiker is crowding
you, step aside and let this
unaware pole user pass.
On steep uphill hikes, poles
can slip backwards and
injure those behind.
On steep descents, allow
extra space, especially in
front.
If someone behind you is
reaching forward with their
poles, a sharp tip could jab
your Achilles tendon. Just
step aside and let the pole
user (who in this case is
using non-optimal
technique) pass.
People who lay their poles
on the ground in the middle
of the trail are at risk of
having their poles stepped
on, tripped on or broken.
Carry your rubber tips
with you at all times. If you
encounter pavement, using
rubber tips will save your
tips and be way less noisy.
Noisy poles can be very
annoying. Rubber tips can
also protect fragile surfaces.
Hiking Pole
FAQs
The following are some of the
most frequently asked questions
we get from pole users and people
who are considering using poles
for hiking, walking, exercise and
mobility:
I know how to walk, so I
can use poles without any
instruction, right?
We werent born knowing
how to walk. We learned step-by-
step until we could crawl, walk
and run. So yes, anyone can pick
up poles and reduce knee stress,
but that stress and energy has to
go somewhere.
On downhill terrain, reduce
joint stress. Our clients learn
how to use their muscles to
help preserve their joints.
Its that simple. Learning optimal
use will enable you to achieve
these goals.
Common
Mistakes
Incorrect use of straps.
(AdventureBuddies blog
has a three minute video on
how to adjust and use straps)
Non-optimal pole length.
(see FAQs below)
Incurring joint stress
vs. muscle recruitment/
strengthening.
Inappropriate pole etiquette.
(see below)
Pole Etiquette
for Hikers
Why dont some people want to
hike with pole users? Pole users:
please be aware and considerate!
Victims of pole improprieties:
Rather than shunning all pole
users, lets educate them. Here
are some tips:
Poles are not swords and
should not be waved around.
Know where your pole tips
are at all times.
Keep a safe distance
between hikers.
If a pole hiker is crowding
you, step aside and let this
unaware pole user pass.
On steep uphill hikes, poles
can slip backwards and
injure those behind.
On steep descents, allow
extra space, especially in
front.
If someone behind you is
reaching forward with their
poles, a sharp tip could jab
your Achilles tendon. Just
step aside and let the pole
user (who in this case is
using non-optimal
technique) pass.
People who lay their poles
on the ground in the middle
of the trail are at risk of
having their poles stepped
on, tripped on or broken.
Carry your rubber tips
with you at all times. If you
encounter pavement, using
rubber tips will save your
tips and be way less noisy.
Noisy poles can be very
annoying. Rubber tips can
also protect fragile surfaces.
Hiking Pole
FAQs
The following are some of the
most frequently asked questions
we get from pole users and people
who are considering using poles
for hiking, walking, exercise and
mobility:
I know how to walk, so I
can use poles without any
instruction, right?
We werent born knowing
how to walk. We learned step-by-
step until we could crawl, walk
and run. So yes, anyone can pick
up poles and reduce knee stress,
but that stress and energy has to
go somewhere.
ACE 0.50
ACSM 5.00
AEA 2.50
AFPA 5.00
BCRPA 5.00
CI 5.00
COPS-KT .50
ISSA 5.00
NAFC 0.50
NASN 0.50
NCSF 2.50
NETA 5.00
NFPT 1.00
NSPA 5.00
SFA 0.50
USAT 5.00
W.I.T.S. 5.00
This training has been very beneficial to my patients; many have been
able to return to activities they thought were lost to them forever.
Diane Kern, Physical Therapist

Presentation is clear and well organized. Participation of real clients
helps accessibility. Pacing of examples and suggestions for practice are
lively and realistic. Lucy R. Ferguson, PhD, Professor of Psychology,
Emeritus

This course provides comprehensive and well organized information
and guidance needed for trainers to successfully engage, inspire and
teach their clients to competently use poles in a safe and effective
manner. Jayah has done a wonderful job of helping trainers to be
proactive and holistic in their approach to training clients. Brenda
M.Goodwin, MBA, Executive Coach

This course will positively impact those with limited mobility. It
could give someone their lives back, or at worst, get them exercising
again. Steven Luibrand, BS Kinesiology

Jayah has obviously spent many years perfecting this teaching
sequence. I have used the information successfully with a number of
clients. Judith C. Dambowic, Physical Therapist

This course is very well taught and planned. Personal trainers will
benefit greatly from learning how to teach clients to properly use
poles. Susan Miller, RN, Feldenkrais Teacher
Specialized Training & Continuing
Education Course for Trainers

POLES for Balance, Mobility & Walking
Inspire your aging and mobility-challenged clients with vital, life-long
skills that will help them remain active and to maintain quality of life.

Benefits of Learning Optimal Use of POLES:
Achieve, Maintain, Even Regain Mobility
Improve Posture, Endurance & Confidence
Facilitate a more rhythmic and fluid gait
Reduce fall risk
Strengthen the upper body muscles which helps preserve the joints
Burn more calories whiles walking; promotes weight loss
Prepare for or recover more quickly from joint replacement surgery
Using the whole body while walking restores function and
movement to the spine and the entire structure.
To find out more information or
to order this course, visit:

www.PolesForMobility.com
Education Page:
Continuing Education
Other FAQs and Online Resources
What kind of poles should I buy?
- See the Product Recommendations page on
http://polesformobility.com.
- You can complete the consultation form for free
personalized recommendations.
How long should I adjust my poles and why?
- AdventureBuddies Blog has a comprehensive
discussion on adjusting poles.
- Search the DVD Updates section.
http://adventurebuddies.net/blog.
Jayah Faye Paley is a ftness
and wellness educator; she
presents hiking, walking and
ftness seminars for national
and state park associations and
health related organizations
around the country. Jayah, an
AFAA & ACE-certifed Personal
Trainer, and is the creator of
comprehensive training on how
to use poles, which includes
two award-winning DVDs. For
over 15 years, she has trained
people of all ages, abilities and
physical conditions as well as
hikers, athletes, trainers and
physical therapists how to use
poles to achieve, regain and maintain mobility for hiking and
walking.
Jayahs website www.PolesForMobility.com - helps
people demystify the pole learning and selection process. She
has authored and delivers courses which provide continuing
education credits so other personal trainers and therapists can
learn how to help people use poles for mobility and exercise.
Jayah is a breast cancer survivor; she has and manages
lymphedema. She is the co-founder of the Lymphedema
Education, Exercise & Prevention Group at California Pacifc
Medical Center in San Francisco.
With non-optimal technique, we
risk injury and strain because that
stored knee stress can transfer
to the fragile joints of the hand,
wrist, shoulder or neck. With
optimal pole technique, the
energy goes to the core muscles
of your body. Optimal technique
enables you to use strong core
muscles to help preserve and
protect your joints.
Which is better:
one pole or two?
Using two poles enables
you to use your whole body while
walking or hiking. Using one
pole is like a cane it can give
you a little extra stability, but at
a cost. No matter how careful
you are, using just one side of
your body can create and even
reinforce imbalance. When you
go downhill, gravity creates load
in your knees. Using one pole
can relieve some of this pressure,
but it usually involves twisting
and can create torque on your
spine and potential stress in your
shoulder and wrist joints.
Using two poles - with
optimal technique - strengthens
upper body muscles and achieves
both spinal rotation and
elongation, which is very healthy
for the spine. Going downhill,
you bilaterally recruit your
upper body muscles, including
pectorals, rectus abdominis
and biceps. Youll notice better
balance and power. Because
youre using more muscles, youll
notice you have more endurance
but you will feel less exertion!
ACE 0.50
ACSM 5.00
AEA 2.50
AFPA 5.00
BCRPA 5.00
CI 5.00
COPS-KT .50
ISSA 5.00
NAFC 0.50
NASN 0.50
NCSF 2.50
NETA 5.00
NFPT 1.00
NSPA 5.00
SFA 0.50
USAT 5.00
W.I.T.S. 5.00
This training has been very beneficial to my patients; many have been
able to return to activities they thought were lost to them forever.
Diane Kern, Physical Therapist

Presentation is clear and well organized. Participation of real clients
helps accessibility. Pacing of examples and suggestions for practice are
lively and realistic. Lucy R. Ferguson, PhD, Professor of Psychology,
Emeritus

This course provides comprehensive and well organized information
and guidance needed for trainers to successfully engage, inspire and
teach their clients to competently use poles in a safe and effective
manner. Jayah has done a wonderful job of helping trainers to be
proactive and holistic in their approach to training clients. Brenda
M.Goodwin, MBA, Executive Coach

This course will positively impact those with limited mobility. It
could give someone their lives back, or at worst, get them exercising
again. Steven Luibrand, BS Kinesiology

Jayah has obviously spent many years perfecting this teaching
sequence. I have used the information successfully with a number of
clients. Judith C. Dambowic, Physical Therapist

This course is very well taught and planned. Personal trainers will
benefit greatly from learning how to teach clients to properly use
poles. Susan Miller, RN, Feldenkrais Teacher
Specialized Training & Continuing
Education Course for Trainers

POLES for Balance, Mobility & Walking
Inspire your aging and mobility-challenged clients with vital, life-long
skills that will help them remain active and to maintain quality of life.

Benefits of Learning Optimal Use of POLES:
Achieve, Maintain, Even Regain Mobility
Improve Posture, Endurance & Confidence
Facilitate a more rhythmic and fluid gait
Reduce fall risk
Strengthen the upper body muscles which helps preserve the joints
Burn more calories whiles walking; promotes weight loss
Prepare for or recover more quickly from joint replacement surgery
Using the whole body while walking restores function and
movement to the spine and the entire structure.
To find out more information or
to order this course, visit:

www.PolesForMobility.com
Education Page:
Continuing Education
Other FAQs and Online Resources
What kind of poles should I buy?
- See the Product Recommendations page on
http://polesformobility.com.
- You can complete the consultation form for free
personalized recommendations.
How long should I adjust my poles and why?
- AdventureBuddies Blog has a comprehensive
discussion on adjusting poles.
- Search the DVD Updates section.
http://adventurebuddies.net/blog.
Jayah Faye Paley is a ftness
and wellness educator; she
presents hiking, walking and
ftness seminars for national
and state park associations and
health related organizations
around the country. Jayah, an
AFAA & ACE-certifed Personal
Trainer, and is the creator of
comprehensive training on how
to use poles, which includes
two award-winning DVDs. For
over 15 years, she has trained
people of all ages, abilities and
physical conditions as well as
hikers, athletes, trainers and
physical therapists how to use
poles to achieve, regain and maintain mobility for hiking and
walking.
Jayahs website www.PolesForMobility.com - helps
people demystify the pole learning and selection process. She
has authored and delivers courses which provide continuing
education credits so other personal trainers and therapists can
learn how to help people use poles for mobility and exercise.
Jayah is a breast cancer survivor; she has and manages
lymphedema. She is the co-founder of the Lymphedema
Education, Exercise & Prevention Group at California Pacifc
Medical Center in San Francisco.
With non-optimal technique, we
risk injury and strain because that
stored knee stress can transfer
to the fragile joints of the hand,
wrist, shoulder or neck. With
optimal pole technique, the
energy goes to the core muscles
of your body. Optimal technique
enables you to use strong core
muscles to help preserve and
protect your joints.
Which is better:
one pole or two?
Using two poles enables
you to use your whole body while
walking or hiking. Using one
pole is like a cane it can give
you a little extra stability, but at
a cost. No matter how careful
you are, using just one side of
your body can create and even
reinforce imbalance. When you
go downhill, gravity creates load
in your knees. Using one pole
can relieve some of this pressure,
but it usually involves twisting
and can create torque on your
spine and potential stress in your
shoulder and wrist joints.
Using two poles - with
optimal technique - strengthens
upper body muscles and achieves
both spinal rotation and
elongation, which is very healthy
for the spine. Going downhill,
you bilaterally recruit your
upper body muscles, including
pectorals, rectus abdominis
and biceps. Youll notice better
balance and power. Because
youre using more muscles, youll
notice you have more endurance
but you will feel less exertion!
Photo by:
nikos
Ask anyone to make a muscle and what do they invariably show
you? Any guy - or gal, for that matter - will promptly roll up their sleeve and strike
a bicep pose. They certainly dont show their enormous quads nor spread their
doorway-wide lats - even if they have them! Ask that simple question and youll
always get that same answer.
Photo by:
nikos
Ask anyone to make a muscle and what do they invariably show
you? Any guy - or gal, for that matter - will promptly roll up their sleeve and strike
a bicep pose. They certainly dont show their enormous quads nor spread their
doorway-wide lats - even if they have them! Ask that simple question and youll
always get that same answer.
In truth, any lifter with half a
brain knows that all muscles are
important its impossible to
concentrate on just one group
and build a physique with any
aesthetic quality. The fact of the
matter is that the muscular sum
is greater than all the individual
parts. Still, however, possessing
peaked, baseball-like biceps is
something most anyone in the
gym desires.
Isolating the use of your
biceps from the rest of your arm
muscles is not actually possible
in training. Every curl involves
all the muscles that fex, or bend,
your elbow, as well as those in
your forearm, hand and even
shoulder, which helps with
stability. Still, having some
knowledge about the intricacies
of the anterior (front) portion
of your upper arm will help
you to identify strengths and
weaknesses in your genetic
structure, and then to train to
achieve aesthetic perfection.
For starters, we all know
that performing curls is the
only way to build the biceps and
supporting musculature. But the
angle at which the arm is, relative
to the shoulder and torso, has
a great infuence on the area of
the muscle working the hardest;
it also has a signifcant efect on
leverage. And dont forget that
leverage is key to maximizing
the efectiveness of a particular
exercise - as long as you know
how to use it correctly.
This means you can
perform curls with your upper
arms at your sides (barbell
curls), with your arms forward
of your torso (preacher curls)
or behind it (45-degree incline
dumbbell curls). The leverage
changes between these exercises
even if you dont twist your
arms. Preachers tend to be
felt more in the lower part of
the biceps because the upper
portion, which originates in the
shoulder, is contracted simply
by getting into the exercise
position. A tightened muscle
doesnt contract as easily as one
that is stretched, so the leverage
disadvantage goes to the lower
portion, closer to the insertion
at the elbow. Hence, it is felt to a
greater degree there.
Photo by:
PoWershots PhotograPhy
In truth, any lifter with half a
brain knows that all muscles are
important its impossible to
concentrate on just one group
and build a physique with any
aesthetic quality. The fact of the
matter is that the muscular sum
is greater than all the individual
parts. Still, however, possessing
peaked, baseball-like biceps is
something most anyone in the
gym desires.
Isolating the use of your
biceps from the rest of your arm
muscles is not actually possible
in training. Every curl involves
all the muscles that fex, or bend,
your elbow, as well as those in
your forearm, hand and even
shoulder, which helps with
stability. Still, having some
knowledge about the intricacies
of the anterior (front) portion
of your upper arm will help
you to identify strengths and
weaknesses in your genetic
structure, and then to train to
achieve aesthetic perfection.
For starters, we all know
that performing curls is the
only way to build the biceps and
supporting musculature. But the
angle at which the arm is, relative
to the shoulder and torso, has
a great infuence on the area of
the muscle working the hardest;
it also has a signifcant efect on
leverage. And dont forget that
leverage is key to maximizing
the efectiveness of a particular
exercise - as long as you know
how to use it correctly.
This means you can
perform curls with your upper
arms at your sides (barbell
curls), with your arms forward
of your torso (preacher curls)
or behind it (45-degree incline
dumbbell curls). The leverage
changes between these exercises
even if you dont twist your
arms. Preachers tend to be
felt more in the lower part of
the biceps because the upper
portion, which originates in the
shoulder, is contracted simply
by getting into the exercise
position. A tightened muscle
doesnt contract as easily as one
that is stretched, so the leverage
disadvantage goes to the lower
portion, closer to the insertion
at the elbow. Hence, it is felt to a
greater degree there.
Photo by:
PoWershots PhotograPhy
In the opposite realm, with
your arms hanging backwards
during incline curls, the origins
of the biceps, which are in
the shoulders, are stretched,
so you will probably feel the
contraction more in the upper
ball part of the biceps during
this exercise. This is why it is
important to have variety in
your arm-building workout
program.
You also have to think about
anatomy, as the way muscles
are formed has a specifc efect
on leverage, depending on how
they are stressed. In addition,
gravity plays a signifcant role.
Barbells or dumbbells are
weighted because of gravitys
efect, but this resistance is
always linear, that is, up and
down. As you perform a barbell
curl, for instance, the resistance
you feel is afected by the
moment arm the distance
between the resistance and the
joint thats moving. The longer
the moment/leverage arm, the
greater the resistance and the
harder the exercise becomes.
So if you start a barbell
curl with your arms at your sides,
there is really little resistance
brought to the biceps because
the weight is directly below
the joint. As you begin to curl,
the bar feels heavier, even if its
actual weight never changes. At
the mid-point, with your arms
bent at 90 degrees, the bar feels
heaviest; this is due to the long
distance between the resistance
and the elbow joint.
As you continue, it actually
lessens due to the moment
arm becoming shorter - until
you fnish with the weight almost
directly over your elbows at the
top, where theres less stress on
the muscle. The use of cables and
machines alters the natural
efects of gravity, thereby making
you feel nearly equal stimulation
at multiple points in the exercise,
from start to fnish. This is
another reason that variety is
critical for muscle building.
Photo by:
NIKOS
Getting back to anatomy, there
are three basic muscles at work
when you bend your elbows
These are described below, along
with specifc movements that
afect them more directly. The
bottom line is that to build rock
solid, peaked and bulging upper
arms, you have to use your head
as much as your efort. To get the
most from your efort, there are
critical points that should govern
your training:
biceps brachii,
brachialis anticus
& brachioradialis.
1.
Work your biceps with twisting curls. The biceps brachii
muscle originates within the shoulder joint and inserts into
the forearm bones, crossing both the elbow and shoulder
joints. This muscle not only enables you to bend your elbow, it
also twists your wrist inward, which is called supination. This
is why twisting dumbbell curls are important: they involve
both biceps-related motions in one exercise.
Photo by:
POWERSHOTS PHOTOGRAPHY
Photo by:
In the opposite realm, with
your arms hanging backwards
during incline curls, the origins
of the biceps, which are in
the shoulders, are stretched,
so you will probably feel the
contraction more in the upper
ball part of the biceps during
this exercise. This is why it is
important to have variety in
your arm-building workout
program.
You also have to think about
anatomy, as the way muscles
are formed has a specifc efect
on leverage, depending on how
they are stressed. In addition,
gravity plays a signifcant role.
Barbells or dumbbells are
weighted because of gravitys
efect, but this resistance is
always linear, that is, up and
down. As you perform a barbell
curl, for instance, the resistance
you feel is afected by the
moment arm the distance
between the resistance and the
joint thats moving. The longer
the moment/leverage arm, the
greater the resistance and the
harder the exercise becomes.
So if you start a barbell
curl with your arms at your sides,
there is really little resistance
brought to the biceps because
the weight is directly below
the joint. As you begin to curl,
the bar feels heavier, even if its
actual weight never changes. At
the mid-point, with your arms
bent at 90 degrees, the bar feels
heaviest; this is due to the long
distance between the resistance
and the elbow joint.
As you continue, it actually
lessens due to the moment
arm becoming shorter - until
you fnish with the weight almost
directly over your elbows at the
top, where theres less stress on
the muscle. The use of cables and
machines alters the natural
efects of gravity, thereby making
you feel nearly equal stimulation
at multiple points in the exercise,
from start to fnish. This is
another reason that variety is
critical for muscle building.
Photo by:
NIKOS
Getting back to anatomy, there
are three basic muscles at work
when you bend your elbows
These are described below, along
with specifc movements that
afect them more directly. The
bottom line is that to build rock
solid, peaked and bulging upper
arms, you have to use your head
as much as your efort. To get the
most from your efort, there are
critical points that should govern
your training:
biceps brachii,
brachialis anticus
& brachioradialis.
1.
Work your biceps with twisting curls. The biceps brachii
muscle originates within the shoulder joint and inserts into
the forearm bones, crossing both the elbow and shoulder
joints. This muscle not only enables you to bend your elbow, it
also twists your wrist inward, which is called supination. This
is why twisting dumbbell curls are important: they involve
both biceps-related motions in one exercise.
Photo by:
Photo by:
Work the brachialis with
concentration curls. The brachialis
is positioned beneath the bottom of
the biceps. This muscle assists the
biceps to fex/bend the elbow, but
is activated to a greater extent when
the palm remains facing upwards
during the entire curl (no wrist
twisting).
As a result, barbell curls are
a necessity in your arm program.
However, due to positioning
and leverage factors, dumbbell
concentration and curl bar preacher
curls are even more important.
2.
Photo by:
NIKOS
Work the brachioradialis
with hammer curls. The
brachioradialis is the muscle
that is visible at the side of
your arm across your elbow and
beside the lower edge of your
triceps. This muscle helps fex
the elbow, but works its hardest
when your thumbs are pointed
forward/upward at all times,
as in hammer curls. Although
most people consider this a
forearm exercise, the fact is
that the brachioradialis helps
with curling strength and it
increases circumference of the
upper arm; so dont neglect this
exercise.
Put all this together and you have
enough information to create
awesome upper arms. If you
lack a peak, use greater focus
on twisting curls, and squeeze
hard at the top for 2-4 seconds
to accentuate the contraction. If
you have a longer gap between
your biceps and your elbow,
as is often the case with guys
possessing high bicep peaks, you
can increase overall arm mass
and lessen the gap by including
more preacher and concentration
curls. Lastly, to add solid mass to
your outer arm and really bolster
your forearms beside your elbow,
utilize extra hammer curls.
As stated earlier, a sensible
arm workout includes diferent
angles and multiple exercises.
You neednt do dozens of sets,
but if you target areas where you
are lacking, and try to improve
the overall picture of your so-
called biceps, which you now
know constitute three muscles
in each arm, 6-10 sets max of arm
fexion exercises should be all
you need.
3.
remember,
knowledge
is power.
so, to build
great
biceps,
use your head!
Photo by:
Work the brachialis with
concentration curls. The brachialis
is positioned beneath the bottom of
the biceps. This muscle assists the
biceps to fex/bend the elbow, but
is activated to a greater extent when
the palm remains facing upwards
during the entire curl (no wrist
twisting).
As a result, barbell curls are
a necessity in your arm program.
However, due to positioning
and leverage factors, dumbbell
concentration and curl bar preacher
curls are even more important.
2.
Photo by:
NIKOS
Work the brachioradialis
with hammer curls. The
brachioradialis is the muscle
that is visible at the side of
your arm across your elbow and
beside the lower edge of your
triceps. This muscle helps fex
the elbow, but works its hardest
when your thumbs are pointed
forward/upward at all times,
as in hammer curls. Although
most people consider this a
forearm exercise, the fact is
that the brachioradialis helps
with curling strength and it
increases circumference of the
upper arm; so dont neglect this
exercise.
Put all this together and you have
enough information to create
awesome upper arms. If you
lack a peak, use greater focus
on twisting curls, and squeeze
hard at the top for 2-4 seconds
to accentuate the contraction. If
you have a longer gap between
your biceps and your elbow,
as is often the case with guys
possessing high bicep peaks, you
can increase overall arm mass
and lessen the gap by including
more preacher and concentration
curls. Lastly, to add solid mass to
your outer arm and really bolster
your forearms beside your elbow,
utilize extra hammer curls.
As stated earlier, a sensible
arm workout includes diferent
angles and multiple exercises.
You neednt do dozens of sets,
but if you target areas where you
are lacking, and try to improve
the overall picture of your so-
called biceps, which you now
know constitute three muscles
in each arm, 6-10 sets max of arm
fexion exercises should be all
you need.
3.
remember,
knowledge
is power.
so, to build
great
biceps,
use your head!
Photo by:
C
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**NUTROPIL RECOMBINEX
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/
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/
(.
.(
(.
/(
/
/(
/(
/(
/(
/ (
(/
(/
/
/
.(
/(
(.
.(
OH
RO
O
O
*Since its introduction in early 2001, D-BOL
has fast become

the most popular oral pro-anabolic ever available! D-BOL
is
the most popular MASS building oral on the market! It has a
special formulation containing methadrostenol
TM
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TM
. Methandrostenolone
TM
is the most popular oral
anabolic steroid currently used today. D-BOL
, however, lacks
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lower the risks of certain associated side effects.
*Cyclostanozol
TM
is an extremely potent cutting agent and
non-prescription chemical hybrid that is reputed to possess
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High quality muscle gains are reported with as little as 1-2
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have been reported to be very solid

and well maintained once use has been discontinued.
*Many users claim Liquid Anodrol
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strength gains have been reported after only one week
of use. Anodrol is an oral liquid that is designed for rapid
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called Oxymethobol
TM
,
is not alkylated or methylated in structure and may pos-
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steroids with these toxic congurations.
*Test Suspension
TM
is reported by many users to be
the most powerful non-prescription water based oral
pro-testosterone preparation commercially available.
Muscle gains with Suspension
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are being reported
unusually high yet extremely lean, dry and solid.
Suspension
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has virtually no capacity to aromatize
into estrogen, which helps prevent side effects such as
water retention and bloating. Suspension
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is orally
administered using the special applicator provided.
*Masterbolan
(Drostanozol
TM
) is powerfully effective when
used as a muscle hardener and strength increaser. It has
notably been able to sharpen the appearance of individuals
that already carry a low bodyfat percentage. Drostanozol
TM

has a chemical structure that may assist in recovery from
bouts of extreme body stress including heavy weight train-
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, subdermal wa-
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skin taking on an almost paper thin appearance.
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are
reporting of dramatic lipolysis (fat loss) and a synergistic bulking ac-
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*Equidren
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anabolic effect via enhanced vasodialation. EQ is widely
known to help pop out the veins in users arms and overall
musculature. EQs process directly signals cells to increase
the uptake of amino acids to stimulate protein synthesis.
MUSCLE PUMPS experienced while using Boldenodrol
TM

are reported to be extremely intense and long lasting for
this reason.
*This non-steroidal substance has gained much popular-
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gonadotropic stimulant and estrogen blocker. Clomex
Gonadotropol
TM
, the active ingredient in Omifen
TM
, stimu-
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hormones. It may also naturally suppress estrogen levels,
which can make muscles appear rock hard and dense.
Users have been very enthusiastic about Omifen
TM
with
reports of greatly reduced post cycle crashes.
WARNING:
The products sold by our company may induce extreme muscle growth during weight
training cycles. Due to their profound effects and potencies it is recommended to seek the
guidance of a physician prior to use.
To order call:
1-888-256-6785
or visit our website at:
LEGALSTEROIDS.COM
HARDCORE ANABOLICS
SUPPLYING ATHLETES SINCE 2001
Dear SDI-LABS,
Please send 4 more bottles of D-BOL... I am absolutely
shocked at the intense muscle growth I am experienc-
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Dear SDI-LABS,
One week into the cycle and my muscles feel so full,
tight, hard and pumped after my work out... It literally felt
like they would explode! Dan M Bronx NY
REAL TESTIMONIALS:
All products are legal for personal use in the United States. Due to limits in
distribution, all sales must be placed directly through our company only.
For more information or to place an order, call
1-888-256-6785
or visit our website at www.legalsteroids.com
Send Bank Checks or Money Orders Payable To:
SDI-LABS 3133 Fortune Way, Suite 16, Wellington, FL 33414
Add $10 For Shipping & Handling $35 Foreign
Anabolic Cycle Information: Utilizing empirical and anecdotal evidence, scientic research has shown that anabolic compounds are most effective when used
in a logical sequence referred to as a cycle. The term cycle refers to the duration of time that passes while concurrently taking pre-determined combinations and dosages
of anabolic agents. A synergistic action, or an amplied effect, has been shown to occur when two or more anabolics are administered simultaneously. Along with stacking
anabolics, proper consideration must be addressed to the strategic development of the cycle, which effectively maps the muscle cells for receptor downgrade. This deliberate
planning prevents attenuation or ever allowing the body to build a tolerance to the administered agents.
The following cycles have been carefully calculated to enhance cell receptor sensitivity, anabolic synergism, and to provide maximal ergogenic benet. Each cycle has a
brief description for use as each is designed for a specic length of time and benet. Training intensity should be elevated as well as protein intake for the duration of each
cycle. A minimum of 1.5 grams of protein per pound of bodyweight is recommended for optimal nitrogen retention. Users should allow a minimum of eight weeks off between
cycles in order to effectively rest myocyte (muscle cell) steroid receptors.
*Extremely large muscle size and strength gains have been reported with the following pre-engineered cycles. A dramatic reduction of body fat, which translates into a lean,
hard, and ripped pre-contest quality conditioning, is also reported at the cycles completion. Best of all, users claim that the incredible gains experienced are well maintained
after use is discontinued. When choosing a cycle, carefully examine each schedule to determine which quantity and dosing structure best suites your individual needs.
8 Week Blitz Cycle Before & After Photos
Individual results may vary
Week 1
Week 8
**Molecules represented are main components of the hybrid chemical amalgamation for each respective compound. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent
any disease. Consult with a licensed medical professional before, during and after use. All products listed are legal for personal use in the United States without a prescription. Product claims made regarding ergogenic benet are based on the subjective results of
users reported in non-controlled conditions. Individual results may vary. Use in conjunction with a well balanced diet and intense bodybuilding exercise program. The Internet domain name LegalSteroids.com is representative of non-prescription products that may
enhance blood levels of steroid hormones in the body. SDI LABS does not condone the illegal use and or possession of anabolic steroids or other controlled substances. Use of pro-anabolic products is strictly limited to healthy men above the age of 18.
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LegalSteroids2pgNEWMM.indd 2-3 9/18/12 12:50:32 PM
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C
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LIQUID ANODROL

MASTERBOLAN

TEST SUSPENSION

SOMATROPH HC

EQUIDREN

OMIFEN
**METHADROSTENOL
TM
**OXYMETHOBOL
TM
**CYCLOSTANOZOL
TM
D-BOL

WINNI-V

TM
TM
**DROSTANOZOL
TM
**SUPRATESTIN DEPOT
TM
**BOLDENODROL
TM
/
/
/
(.
.(
(.
/(
/
/(
/(
/(
/(
/ (
(/
(/
/
/
.(
/(
(.
.(
OH
RO
O
O
has fast become

is
TM
that may exert
stenolone
TM
TM
, however, lacks
*Cyclostanozol
TM

to be the most pow-

called Oxymethobol
TM
,
*Test Suspension
TM
TM
are being reported
Suspension
TM
TM
is orally
*Masterbolan
(Drostanozol
TM
TM

TM
, subdermal wa-
TM

TM
, Somatroph HC
TM
is considered
TM
are
*Equidren
TM
(Boldenodrol
TM
TM

this reason.
Gonadotropol
TM
TM
, stimu-
TM
with
WARNING:
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HARDCORE ANABOLICS
Dear SDI-LABS,
Dear SDI-LABS,
REAL TESTIMONIALS:
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Week 1
Week 8
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MASTERBOLAN

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SOMATROPH HC

EQUIDREN

OMIFEN
**METHADROSTENOL
TM
**OXYMETHOBOL
TM
**CYCLOSTANOZOL
TM
D-BOL

WINNI-V

TM
TM
**DROSTANOZOL
TM
**SUPRATESTIN DEPOT
TM
**BOLDENODROL
TM
/
/
/
(.
.(
(.
/(
/
/(
/(
/(
/(
/ (
(/
(/
/
/
.(
/(
(.
.(
OH
RO
O
O
has fast become

is
TM
that may exert
stenolone
TM
TM
, however, lacks
*Cyclostanozol
TM

to be the most pow-

called Oxymethobol
TM
,
*Test Suspension
TM
TM
are being reported
Suspension
TM
TM
is orally
*Masterbolan
(Drostanozol
TM
TM

TM
, subdermal wa-
TM

TM
, Somatroph HC
TM
is considered
TM
are
*Equidren
TM
(Boldenodrol
TM
TM

this reason.
Gonadotropol
TM
TM
, stimu-
TM
with
WARNING:
To order call:
1-888-256-6785
LEGALSTEROIDS.COM
HARDCORE ANABOLICS
Dear SDI-LABS,
Dear SDI-LABS,
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Week 1
Week 8
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MASTERBOLAN

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**OXYMETHOBOL
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D-BOL

WINNI-V

TM
TM
**DROSTANOZOL
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**SUPRATESTIN DEPOT
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**BOLDENODROL
TM
/
/
/
(.
.(
(.
/(
/
/(
/(
/(
/(
/ (
(/
(/
/
/
.(
/(
(.
.(
OH
RO
O
O
has fast become

is
TM
that may exert
stenolone
TM
TM
, however, lacks
*Cyclostanozol
TM

to be the most pow-

called Oxymethobol
TM
,
*Test Suspension
TM
TM
are being reported
Suspension
TM
TM
is orally
*Masterbolan
(Drostanozol
TM
TM

TM
, subdermal wa-
TM

TM
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TM
is considered
TM
are
*Equidren
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this reason.
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with
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Dear SDI-LABS,
Dear SDI-LABS,
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personal trainers, we
constantly look to
increase our revenue and hours
booked while also retaining
the freedom to organize and
structure our schedule to
maintain consistency. A focus
on small group training has
recently hit the industry, and an
ever-growing segment within
this market is youth training.
In this article, I will provide key
program design and safety tips,
as well as an example on how to
capitalize on this market.
resistance
training:
safe and effective for
adolescents

According to the National
Strength and Conditioning
Associations (NSCA) Position
Statement on Youth Resistance
Training, a properly designed
and supervised resistance
training program is relatively*
safe, can improve health and
ftness, motor skills, well-being,
form healthy habits and reduce
injury risk.
(NSCA Members can access this
and hundreds of related articles
at www.nsca.com).
The key to the above
benefts, as with any exercise
program, is proper programming
and execution of exercise
technique. Research supports
the use of plyometric training
for adolescents, which has been
shown to improve movement
As
By: Nick Clayton,
Personal Training Manager, National Strength and Conditioning Association
personal trainers, we
constantly look to
increase our revenue and hours
booked while also retaining
the freedom to organize and
structure our schedule to
maintain consistency. A focus
on small group training has
recently hit the industry, and an
ever-growing segment within
this market is youth training.
In this article, I will provide key
program design and safety tips,
as well as an example on how to
capitalize on this market.
resistance
training:
safe and effective for
adolescents

According to the National
Strength and Conditioning
Associations (NSCA) Position
Statement on Youth Resistance
Training, a properly designed
and supervised resistance
training program is relatively*
safe, can improve health and
ftness, motor skills, well-being,
form healthy habits and reduce
injury risk.
(NSCA Members can access this
and hundreds of related articles
at www.nsca.com).
The key to the above
benefts, as with any exercise
program, is proper programming
and execution of exercise
technique. Research supports
the use of plyometric training
for adolescents, which has been
shown to improve movement
As
By: Nick Clayton,
Personal Training Manager, National Strength and Conditioning Association
efciency, functional ability
and decrease sports-related
injuries in young athletes. If you
have any doubts that children
should use plyometrics, spend 10
minutes watching them on the
playground or playing sports
virtually every movement can be
defned as plyometric in nature.
*Relative refers to the general
injury risk inherent in physical
activity, unrelated to age.
but doesnt strength
training damage unsealed
growth plates?
Damage to the growth plates in
adolescents is possible, but no
injury to the growth cartilage
has been reported in any youth
resistance training research
study, and no evidence suggests
that resistance training will
negatively impact growth and
maturation during childhood.
Most reported injuries to growth
cartilage in youth were attributed
to improper lifting technique,
lack of progression, maximal
lifts or lack of qualifed adult
supervision. Smart, research-
based training in adolescents
yields smart results. Dumb
training will always yield dumb
results, regardless of client age.
program design
recommendations
A program that has had repeated
success for me, especially during
the summer months, was Youth
Speed, Agility, and Quickness
(SAQ). You do not need to be
a strength coach to teach SAQ
training to adolescents - you
just need to do a little extra
homework. As with any program,
coaching cues and programming
make the diference between
failure and success.
The program I ran was 2-3
times per week for six weeks at
a cost of $15 per child/session.
At roughly 10 kids per session,
I brought in $150 per hour;
twice the amount I charged for
individual personal training
sessions. As an additional
bonus, the childrens parents
ended up doing a vast amount
of marketing and networking for
me. I also encouraged parents to
attend, watch and ask questions.
Pre-testing included basic
fundamental movements and
tests such as the deep squat,
broad jump and pro-agility.
Following the assessment,
I sent detailed reports to each of
the parents, providing them
not only objective scores but
subjective information, e.g.,
specifc things I saw that we
would work on, such as the
childs arms coming across their
mid-line when sprinting. I also
asked the parents to attend
the next session, as I would
give their child specifc drills
and homework that I expected
them to perform: simple, quick,
and easy drills to reinforce the
desired changes. This small piece
of feedback was greatly accepted
by the majority of parents.
efciency, functional ability
and decrease sports-related
injuries in young athletes. If you
have any doubts that children
should use plyometrics, spend 10
minutes watching them on the
playground or playing sports
virtually every movement can be
defned as plyometric in nature.
*Relative refers to the general
injury risk inherent in physical
activity, unrelated to age.
but doesnt strength
training damage unsealed
growth plates?
Damage to the growth plates in
adolescents is possible, but no
injury to the growth cartilage
has been reported in any youth
resistance training research
study, and no evidence suggests
that resistance training will
negatively impact growth and
maturation during childhood.
Most reported injuries to growth
cartilage in youth were attributed
to improper lifting technique,
lack of progression, maximal
lifts or lack of qualifed adult
supervision. Smart, research-
based training in adolescents
yields smart results. Dumb
training will always yield dumb
results, regardless of client age.
program design
recommendations
A program that has had repeated
success for me, especially during
the summer months, was Youth
Speed, Agility, and Quickness
(SAQ). You do not need to be
a strength coach to teach SAQ
training to adolescents - you
just need to do a little extra
homework. As with any program,
coaching cues and programming
make the diference between
failure and success.
The program I ran was 2-3
times per week for six weeks at
a cost of $15 per child/session.
At roughly 10 kids per session,
I brought in $150 per hour;
twice the amount I charged for
individual personal training
sessions. As an additional
bonus, the childrens parents
ended up doing a vast amount
of marketing and networking for
me. I also encouraged parents to
attend, watch and ask questions.
Pre-testing included basic
fundamental movements and
tests such as the deep squat,
broad jump and pro-agility.
Following the assessment,
I sent detailed reports to each of
the parents, providing them
not only objective scores but
subjective information, e.g.,
specifc things I saw that we
would work on, such as the
childs arms coming across their
mid-line when sprinting. I also
asked the parents to attend
the next session, as I would
give their child specifc drills
and homework that I expected
them to perform: simple, quick,
and easy drills to reinforce the
desired changes. This small piece
of feedback was greatly accepted
by the majority of parents.
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Made for Heavy-Duty Use!
These kettlebells are definitely made for heavy-
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Dragon Door Kettlebells:
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The differences between Dragon Door's
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The Ultimate Handheld Gym
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ven a man of average initial strength can immediately start
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KBAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 6:44 PM Page 1
For advanced groups, I
incorporated a metabolic
conditioning test that included
small tire fips, agility ladder
work and shuttle running. In my
experience, virtually every young
athlete I worked with loved the
learning experience, especially
the tire fipping.
Our primary strength work
consisted of squats (bodyweight,
goblet, machine assisted,
Freemotion Squat), lunges and
assisted pull-ups. Plyometric
work consisted of three exercises
that addressed the frontal,
sagittal, and transverse planes,
focused on mechanics rather
than intensity and progressed
from bilateral to unilateral.
Accessory exercises focused on
muscle balance and posterior
chain work.
At the end of the session,
we ran for conditioning or speed
work. Note that these are not the
same; running intervals with
shorter rest periods improves
conditioning, while working
on speed requires full rest.
Also note that speed and agility
work was emphasized once per
week and replaced strength and
plyometrics. Keeping in mind
that adolescents have relatively
short attention spans and
desire challenge, I programmed
diferent conditioning relay races
at the end of each session. The
following is a sample relay race
that I used: team tire fips, agility
ladders, shuttle runs, and tennis
ball or small medicine ball toss.
1. Stationary lunges with
elbow to instep; walking
lunges with elbow to
instep; multiplanar lunges
with reach; add med ball
and/or balance work.
2. Wall hip and ankle
mobility drills; wall
running drills.
3. Spiderman spiderman
forward/backward;
spiderman with push-up;
spiderman with push-up
forward/backward.
4. Landing mechanic
drills position the young
athlete in an athletic
stance and on command,
have him/her drop into
a squat position and
hold for three seconds.
Once mastered, add reps,
increase the speed or add a
countermovement jump.
saQ program
design
CALL NOW: 1-800-899-5111 OR VISIT: www.dragondoor.com
Build Your Body To Be Ripped, Rugged
and SpectacularWith Dragon Doors
Best-of-Class, RKC Kettlebell
Excellent Quality
Unlike other kettlebells I
have used, Dragon Door is of far
superior quality. You name it, Dragon Door has got
it! Where other bells lack, Dragon Door kettlebells
easily meet, if not exceed, what a bell is supposed to
have in quality! Great balance, nice thick handle for
grip strength, and a finish that won't destroy your
hands when doing kettlebell exercises.
Barry Adamson, Frederick, MD
New Dragon Door Bells
Best Ever!
Just received a new e-coat 16 yesterday. Perfect
balance, perfect texturing, non-slip paint, and
absolutely seamless.
Daniel Fazzari, Carson City, NV
Continually Impressed
Dragon Door never fails to impress with their
quality service and products. I bought the 16kg last
month and since adding it to my kettlebell 'arsenal',
I am seeing huge improvement from the heavier
weight. I have larger hands for a woman so the
handle on the 16kg fits my hands perfectly and it
feels greatThis is my fifth month using kettlebells
and I cannot imagine NOT using them. They have
changed my life. Tracy Ann Mangold,
Combined Locks, WI
Dragon Door bells
just feel better
I purchased this 35lb bell for a friend, and as I
was carrying it to him I was thinking of ways I could
keep it for myself. Everything about this bell is
superior to other brands. The finish is the perfect
balance of smooth and rough. The handle is ample
in both girth and width even for a 35 lb bell, and the
shape/ dimensions make overhead work so much
more comfortable. There is a clear and noticeable
difference between Dragon Door bells and others.
Now I am looking to replace my cheap bells with
Dragon Doors. On a related note, my friend is
thrilled with his bell.Raphael Sydnor, Woodberry
Forest, VA
Made for Heavy-Duty Use!
These kettlebells are definitely made for heavy-
duty use! They are heftier than they appear, and the
centrifugal force generated while swinging single or
two-handed requires correct form. I have read
numerous online reviews of different companies
who manufacture kettlebells, and it I have yet to
read a negative review of the kettlebells sold by
Dragon Door. I have both the 35 and 44 lbs KBs,
and I expect to receive a 53 lbs KB from Dragon
Door by next week. And as I gain in strength and
proficiency, I will likely order the 72 lbs KB. If you
like to be challenged physically and enjoy pushing
yourself, then buy a Russian Kettlebell and start
swinging!
Mike Davis, Newman, CA
Dragon Door Kettlebells:
The Real Deal!
The differences between Dragon Door's
authentic Russian kettlebell and the inferior one
which I had purchased earlier at a local big box
sports store are astounding! The Dragon Door
design and quality are clearly superior, and your
kettlebell just feels right in my hand. There is
absolutely no comparison (and yes, I returned the
substandard hunk of iron to the big box store for a
credit as soon as I received your kettlebell). I look
forward to purchasing a heavier kettlebell from
dragondoor.com as soon as I master the 16kg
weight!Stephen Williams, Arlington, VA
The Ultimate Handheld Gym
Designed for A Lifetime of Hard,
High-Performance Use
ven a man of average initial strength can immediately start
using the 16kg/35lb kettlebell for two-handed swings and
quickly gravitate to one-handed swings, followed by jerks,
cleans and snatches. Within a few weeks you can expect to see
spectacular gains in overall strength and conditioningand for
manysignificant fat loss.
Dragon Door re-introduced kettlebells to
the US with the uniquely designed 35lb cast
iron kettlebelland it has remained our
most popular kettlebell. Why? Let Dragon
Doors own satisfied customers tell the story:
E
KBAdforFitTrainMagazine.MAY2013_Layout 1 4/7/13 6:44 PM Page 1
For advanced groups, I
incorporated a metabolic
conditioning test that included
small tire fips, agility ladder
work and shuttle running. In my
experience, virtually every young
athlete I worked with loved the
learning experience, especially
the tire fipping.
Our primary strength work
consisted of squats (bodyweight,
goblet, machine assisted,
Freemotion Squat), lunges and
assisted pull-ups. Plyometric
work consisted of three exercises
that addressed the frontal,
sagittal, and transverse planes,
focused on mechanics rather
than intensity and progressed
from bilateral to unilateral.
Accessory exercises focused on
muscle balance and posterior
chain work.
At the end of the session,
we ran for conditioning or speed
work. Note that these are not the
same; running intervals with
shorter rest periods improves
conditioning, while working
on speed requires full rest.
Also note that speed and agility
work was emphasized once per
week and replaced strength and
plyometrics. Keeping in mind
that adolescents have relatively
short attention spans and
desire challenge, I programmed
diferent conditioning relay races
at the end of each session. The
following is a sample relay race
that I used: team tire fips, agility
ladders, shuttle runs, and tennis
ball or small medicine ball toss.
1. Stationary lunges with
elbow to instep; walking
lunges with elbow to
instep; multiplanar lunges
with reach; add med ball
and/or balance work.
2. Wall hip and ankle
mobility drills; wall
running drills.
3. Spiderman spiderman
forward/backward;
spiderman with push-up;
spiderman with push-up
forward/backward.
4. Landing mechanic
drills position the young
athlete in an athletic
stance and on command,
have him/her drop into
a squat position and
hold for three seconds.
Once mastered, add reps,
increase the speed or add a
countermovement jump.
saQ program
design
nick clayTon is the Personal Training Manager at the National
Strength and Conditioning Association (NSCA). He has 15 years
of experience as a personal trainer and strength coach. He earned
a Masters degree in Exercise Science as well as a MBA from the
University of Florida.
summary
Training young athletes correctly is both safe and efective, and can set positive associations with
physical activity that last a lifetime. Personal trainers should focus on basic movement skills and not
spend too much time specializing on single-sport specifcity. While most trainers want to train high-
level athletes, training adolescents can prove both fnancially rewarding fnancially and enjoyable!
nick clayTon is the Personal Training Manager at the National
Strength and Conditioning Association (NSCA). He has 15 years
of experience as a personal trainer and strength coach. He earned
a Masters degree in Exercise Science as well as a MBA from the
University of Florida.
summary
Training young athletes correctly is both safe and efective, and can set positive associations with
physical activity that last a lifetime. Personal trainers should focus on basic movement skills and not
spend too much time specializing on single-sport specifcity. While most trainers want to train high-
level athletes, training adolescents can prove both fnancially rewarding fnancially and enjoyable!
OMEGA STRONG
OMEGA STRONG is an ideal
fsh oil supplement for advanced
athletes and workout enthusiasts.
Its super purity and potency helps
you maximize recovery and it also
supports a healthy infammatory
response to training, as well as
providing an enhancement to
cardiovascular health and overall
performance.
MHPs OMEGA STRONG
is more than three times as
concentrated in omega-3 fatty acids
as traditional fsh oil supplements.
Each serving contains an
equivalent amount of omega-3s to
one serving of wild cooked salmon.
OMEGA STRONG is tested by an
independent laboratory to ensure
that it is potent, pure and fresh. Plus,
the softgel capsules bear no fshy
smell. For information, log on to
mhpstrong.com.
Coming this summer: a revolutionary
protein isolate formula by Muscle Plus
Labs. IsoPLUS is an incredible tasting,
advanced protein isolate that is ultra &
micro fltered for greater absorption into
the muscle tissue and easier digestion.
With a superior amino acid profle
and the best quality BCAAs on the
market, IsoPLUS supports muscle
repair and recovery, speeds up muscle building, increases
immune support, and with low fat and no trans fats, helps
reduce body fat and control appetite.
IsoPLUS can also be used as a snack to curb those
hunger pangs - just use half a serving with water or milk. It can
also be blended with your favorite fruits. This special formula is
designed for all athletes; men and women alike can beneft
from this formula to help achieve a
healthy lifestyle.
Protein has many uses beyond
muscle repair. It also benefts bones,
joints, connective tissue, hair, skin,
nails, mood, energy and overall body
balance.
IsoPLUS is designed with
digestive enzymes, low fat, low
carbs and mixes instantly in water or
milk. It is sweetened with Stevia and
contains no aspartame.
IsoPLUS tastes great and will
be available by June. Defnitely worth
the weight!
Success or failure in the quest for muscle mass is dependent
on choosing the right path. Jon Bruneys Neuro-Mass system
provides the fastest means for adding slabs of functional
muscle to your frame. Thats right - functional muscle...
SMART muscle. Smart muscle is muscle that can multi-
task. Neuro-Mass will not only increase your frame, but also
turbocharge your strength and athleticism.
Everyone wants to add muscle, but we all know that
its no easy task. Misinformation abounds as to how exactly
this is accomplished. Neuro-Mass removes the confusion
by giving you the exact protocols to create an impressive
athletic physique. The Neuro-Mass system combines the
best kettlebell resistance and bodyweight exercises with
a new, cutting-edge training method called Neuro-Sets.
These Neuro-Sets create RAPID physique transformation.
While most training programs focus on just one approach to
create growth, Neuro-Mass uses multiple stressors to create
a BIGGER and BETTER body.
For more information, visit www.dragondoor.com
ISOPLUS
NEURO-MASS
neuro-mass makes the body smarter by:
Teaching the nervous system to recruit
more muscle fbers.
Teaching the body to adapt to multiple
forms of resistance.
Teaching the body to bypass genetic
performance roadblocks.
OMEGA STRONG
OMEGA STRONG is an ideal
fsh oil supplement for advanced
athletes and workout enthusiasts.
Its super purity and potency helps
you maximize recovery and it also
supports a healthy infammatory
response to training, as well as
providing an enhancement to
cardiovascular health and overall
performance.
MHPs OMEGA STRONG
is more than three times as
concentrated in omega-3 fatty acids
as traditional fsh oil supplements.
Each serving contains an
equivalent amount of omega-3s to
one serving of wild cooked salmon.
OMEGA STRONG is tested by an
independent laboratory to ensure
that it is potent, pure and fresh. Plus,
the softgel capsules bear no fshy
smell. For information, log on to
mhpstrong.com.
Coming this summer: a revolutionary
protein isolate formula by Muscle Plus
Labs. IsoPLUS is an incredible tasting,
advanced protein isolate that is ultra &
micro fltered for greater absorption into
the muscle tissue and easier digestion.
With a superior amino acid profle
and the best quality BCAAs on the
market, IsoPLUS supports muscle
repair and recovery, speeds up muscle building, increases
immune support, and with low fat and no trans fats, helps
reduce body fat and control appetite.
IsoPLUS can also be used as a snack to curb those
hunger pangs - just use half a serving with water or milk. It can
also be blended with your favorite fruits. This special formula is
designed for all athletes; men and women alike can beneft
from this formula to help achieve a
healthy lifestyle.
Protein has many uses beyond
muscle repair. It also benefts bones,
joints, connective tissue, hair, skin,
nails, mood, energy and overall body
balance.
IsoPLUS is designed with
digestive enzymes, low fat, low
carbs and mixes instantly in water or
milk. It is sweetened with Stevia and
contains no aspartame.
IsoPLUS tastes great and will
be available by June. Defnitely worth
the weight!
Success or failure in the quest for muscle mass is dependent
on choosing the right path. Jon Bruneys Neuro-Mass system
provides the fastest means for adding slabs of functional
muscle to your frame. Thats right - functional muscle...
SMART muscle. Smart muscle is muscle that can multi-
task. Neuro-Mass will not only increase your frame, but also
turbocharge your strength and athleticism.
Everyone wants to add muscle, but we all know that
its no easy task. Misinformation abounds as to how exactly
this is accomplished. Neuro-Mass removes the confusion
by giving you the exact protocols to create an impressive
athletic physique. The Neuro-Mass system combines the
best kettlebell resistance and bodyweight exercises with
a new, cutting-edge training method called Neuro-Sets.
These Neuro-Sets create RAPID physique transformation.
While most training programs focus on just one approach to
create growth, Neuro-Mass uses multiple stressors to create
a BIGGER and BETTER body.
For more information, visit www.dragondoor.com
ISOPLUS
NEURO-MASS
neuro-mass makes the body smarter by:
Teaching the nervous system to recruit
more muscle fbers.
Teaching the body to adapt to multiple
forms of resistance.
Teaching the body to bypass genetic
performance roadblocks.
RE
7
A new category of beverage has hit store shelves
in Western Canada, Quebec and a few states in
the U.S. RE7 focuses on the pure fundamentals
of optimal performance as well as the bodys
ability to adapt and recover more efciently
with natural pure elements such as the 12
vitamins and minerals that were specifcally
combined to gain the desired best results. RE7
contains no cafeine, no fructose or corn syrups
and no artifcial sweeteners; it is sweetened
with the natural stevia leaf. RE7 helps improve
your bodys recovery from the mental, physical
and environmental stresses put on the body as
it helps in maintaining immune function.
Calcium is a pivotal electrolyte for muscle
contraction. High protein diets, as consumed
by many athletes, can increase urinary calcium
loss, and as much as 250 mg of calcium can
be lost in perspiration during a single exercise
session. Therefore, post-exercise recovery is a
time when calcium needs are at their highest;
one of the most important objectives of RE7 is
to restore calcium stores, at least to pre-exercise
levels, so that the body can efectively recover.
It is important that calcium replenishment be
accomplished in a way that helps restore calcium
while also normalizing pH. RE7 contains three
specifc types of calcium that work together in
accomplishing RE7s recovery efects.
The efects of vitamin D on muscle development
are well documented and its importance is
well characterized. Some important reasons
for athletes to have optimal vitamin D status
include: regulated calcium absorption, bone
growth, calcium-mediated muscle action,
muscular strength, stability and balance and
reduction of infammation in muscles.
The calcium and vitamin D combination
alone are key components to proper recovery.
As athletes, we can feed ourselves the best
foods in the world, but if our bodies are not
in a balanced pH state, then our bodies must
work extra hard to digest that food and use its
nutrients to its full beneft. Think of it this way;
if you put chemically treated or dirty water in
a fsh tank, those fsh are going to sufer or
die. Lets take extra care of our bodies and live
world-class lives!
For more information on RE7 you can visit
drinkre7.com. If you would like to carry
RE7 in your gym, health club, or training
center, email: mattpark@phrecisiontr.com
RE
7
A new category of beverage has hit store shelves
in Western Canada, Quebec and a few states in
the U.S. RE7 focuses on the pure fundamentals
of optimal performance as well as the bodys
ability to adapt and recover more efciently
with natural pure elements such as the 12
vitamins and minerals that were specifcally
combined to gain the desired best results. RE7
contains no cafeine, no fructose or corn syrups
and no artifcial sweeteners; it is sweetened
with the natural stevia leaf. RE7 helps improve
your bodys recovery from the mental, physical
and environmental stresses put on the body as
it helps in maintaining immune function.
Calcium is a pivotal electrolyte for muscle
contraction. High protein diets, as consumed
by many athletes, can increase urinary calcium
loss, and as much as 250 mg of calcium can
be lost in perspiration during a single exercise
session. Therefore, post-exercise recovery is a
time when calcium needs are at their highest;
one of the most important objectives of RE7 is
to restore calcium stores, at least to pre-exercise
levels, so that the body can efectively recover.
It is important that calcium replenishment be
accomplished in a way that helps restore calcium
while also normalizing pH. RE7 contains three
specifc types of calcium that work together in
accomplishing RE7s recovery efects.
The efects of vitamin D on muscle development
are well documented and its importance is
well characterized. Some important reasons
for athletes to have optimal vitamin D status
include: regulated calcium absorption, bone
growth, calcium-mediated muscle action,
muscular strength, stability and balance and
reduction of infammation in muscles.
The calcium and vitamin D combination
alone are key components to proper recovery.
As athletes, we can feed ourselves the best
foods in the world, but if our bodies are not
in a balanced pH state, then our bodies must
work extra hard to digest that food and use its
nutrients to its full beneft. Think of it this way;
if you put chemically treated or dirty water in
a fsh tank, those fsh are going to sufer or
die. Lets take extra care of our bodies and live
world-class lives!
For more information on RE7 you can visit
drinkre7.com. If you would like to carry
RE7 in your gym, health club, or training
center, email: mattpark@phrecisiontr.com
DRAGON DOORS PREMIUM RKC KETTLEBELLS
X-FIT-TRAINER
Dragon Doors premium RKC kettlebells are engineered
for a lifetime of rugged use by the most demanding of
professionals. Everything about this bell is superior to
other brands. The fnish combines the perfect balance
of smooth and rough. The handle is ample in both girth
and width even for a 35 lb. bell, and the shape/dimensions
make overhead work much more comfortable. There is
a clear and noticeable diference between Dragon Door
bells and others. The Dragon Door design and quality are
clearly superior, and the kettlebell just feels right in the
hand. We recommend you experience the diference for
yourself.
Find Dragon Doors RKC kettlebells on
www.dragondoor.com.
X-FIT TRAINER from MHP is the ultimate
pre-workout formula! TRAINER contains all-
natural, high-powered ingredients for the
ultimate high intensity workouts. TRAINER is
formulated to boost energy levels up to 79%
and bufer lactic acid, so you can train faster
and harder. It can help enhance strength gains
up to 45%. And with TRAINERs clinically
dosed thermogenic blend, you can break down
more body fat and continue burning 12% more
calories up to four hours after your workout.
To order, log on to MHPX-FIT.com.
Champion focuses on using a balanced perspective to
develop absolutely great tasting and effective products that
align your body and mind, taking into account your fitness
ambition and level, fit conveniently into your lifestyle, boost
your health and build on your hard work as you strive to get
fit, get stronger, go farther or play harder.

To learn more about Champions exciting new brand, visit
www.championnutrition.com or check out
Champion Nutrition USA on Facebook!
*note: These statements have not been evaluated by the Food
and Drug Administration. This product is not intended to diagnose,
treat, cure, or prevent any disease.
Whats your ambiton? Do you
want to go farther? Get stronger?
Play harder? Whatever your goal,
Champion will be there to get you
where you want to go.
Champion Nutriton has been
an innovator in sports nutriton
since it was founded in 1986.
Today, Champion Nutriton is
excited to launch their new
Champion brand of nutritonal
products built on the same
strong philosophy created by a
team of medical, science, nutriton
and training experts who share a
passion for ftness, athletcism and
health. This philosophy combined
with nearly three decades
of industry knowledge and
experience gives Champion a solid
foundaton to develop innovatve
products that help your body live
up to your minds ambiton.
Champion is sure to provide
the right mix of healthy and
scientfcally backed ingredients
with a strong nutritonal base that
supports your overall well being
with, for instance, antoxidants that
fght free radicals and enzymes that
optmize absorpton. You wont
fnd any artfcial favors, colors or
fllers in Champion products, and
theyre clearly labeled to indicate
plant based, dairy free, gluten free
or allergen free.
Champion Fit
Champion EnduranCE
Champion StrEngth
Champion Sport
Champion EnErgizE
Champion invigoratE
Champion rEnEw
& Champion FoCuS.
champion nutritions new brand includes
NEW! Champion System of Healthy Workout Products
DRAGON DOORS PREMIUM RKC KETTLEBELLS
X-FIT-TRAINER
Dragon Doors premium RKC kettlebells are engineered
for a lifetime of rugged use by the most demanding of
professionals. Everything about this bell is superior to
other brands. The fnish combines the perfect balance
of smooth and rough. The handle is ample in both girth
and width even for a 35 lb. bell, and the shape/dimensions
make overhead work much more comfortable. There is
a clear and noticeable diference between Dragon Door
bells and others. The Dragon Door design and quality are
clearly superior, and the kettlebell just feels right in the
hand. We recommend you experience the diference for
yourself.
Find Dragon Doors RKC kettlebells on
www.dragondoor.com.
X-FIT TRAINER from MHP is the ultimate
pre-workout formula! TRAINER contains all-
natural, high-powered ingredients for the
ultimate high intensity workouts. TRAINER is
formulated to boost energy levels up to 79%
and bufer lactic acid, so you can train faster
and harder. It can help enhance strength gains
up to 45%. And with TRAINERs clinically
dosed thermogenic blend, you can break down
more body fat and continue burning 12% more
calories up to four hours after your workout.
To order, log on to MHPX-FIT.com.
Champion focuses on using a balanced perspective to
develop absolutely great tasting and effective products that
align your body and mind, taking into account your fitness
ambition and level, fit conveniently into your lifestyle, boost
your health and build on your hard work as you strive to get
fit, get stronger, go farther or play harder.

To learn more about Champions exciting new brand, visit
www.championnutrition.com or check out
Champion Nutrition USA on Facebook!
*note: These statements have not been evaluated by the Food
and Drug Administration. This product is not intended to diagnose,
treat, cure, or prevent any disease.
Whats your ambiton? Do you
want to go farther? Get stronger?
Play harder? Whatever your goal,
Champion will be there to get you
where you want to go.
Champion Nutriton has been
an innovator in sports nutriton
since it was founded in 1986.
Today, Champion Nutriton is
excited to launch their new
Champion brand of nutritonal
products built on the same
strong philosophy created by a
team of medical, science, nutriton
and training experts who share a
passion for ftness, athletcism and
health. This philosophy combined
with nearly three decades
of industry knowledge and
experience gives Champion a solid
foundaton to develop innovatve
products that help your body live
up to your minds ambiton.
Champion is sure to provide
the right mix of healthy and
scientfcally backed ingredients
with a strong nutritonal base that
supports your overall well being
with, for instance, antoxidants that
fght free radicals and enzymes that
optmize absorpton. You wont
fnd any artfcial favors, colors or
fllers in Champion products, and
theyre clearly labeled to indicate
plant based, dairy free, gluten free
or allergen free.
Champion Fit
Champion EnduranCE
Champion StrEngth
Champion Sport
Champion EnErgizE
Champion invigoratE
Champion rEnEw
& Champion FoCuS.
champion nutritions new brand includes
NEW! Champion System of Healthy Workout Products
an excerpt from neuro-mass,
the game-changing new title from Jon bruney
The Double Kettlebell Lateral Step Squat
Lateral movement is a key to developing smart mass. Most athletic
competitions require some form of lateral movement. This exercise
also encourages hip mobility, body awareness, and balance.
To begin, clean the bells into the rack position. With
elbows tight to the body, bring the hands together so
that the bells are resting on the chest. The feet are set
slightly inside the shoulder length apart. Inhale with
maximum pressurization, raise the right foot around
six inches in the air while simultaneously pushing
laterally with the left foot. Absorb the impact with
right foot as you pull yourself down into the squat
position. Now, with chest high, and tensed glutes,
drive upwards and laterally by pushing of of the right
foot. The right foot will come of the ground again
around six inches as you are returning to the starting
position.
Remember to power breath to keep tension on
the core. Now, repeat the movement in the opposite
direction.
double kettlebell lateral
step squat beginning position
double kettlebell
lateral movement
an excerpt from neuro-mass,
the game-changing new title from Jon bruney
The Double Kettlebell Lateral Step Squat
Lateral movement is a key to developing smart mass. Most athletic
competitions require some form of lateral movement. This exercise
also encourages hip mobility, body awareness, and balance.
To begin, clean the bells into the rack position. With
elbows tight to the body, bring the hands together so
that the bells are resting on the chest. The feet are set
slightly inside the shoulder length apart. Inhale with
maximum pressurization, raise the right foot around
six inches in the air while simultaneously pushing
laterally with the left foot. Absorb the impact with
right foot as you pull yourself down into the squat
position. Now, with chest high, and tensed glutes,
drive upwards and laterally by pushing of of the right
foot. The right foot will come of the ground again
around six inches as you are returning to the starting
position.
Remember to power breath to keep tension on
the core. Now, repeat the movement in the opposite
direction.
step squat beginning position
double kettlebell
lateral movement
step squat bottom position
step squat return action
step squat finishing position
This exercise takes some time to master.
Performance point: When moving laterally to the
right, make sure that the left foot stays planted.
When moving laterally to the left, the right foot
should stay planted. The double kettlebell lateral
step squat can take your body to new levels of
athleticism.
step squat bottom position
step squat return action
step squat finishing position
This exercise takes some time to master.
Performance point: When moving laterally to the
right, make sure that the left foot stays planted.
When moving laterally to the left, the right foot
should stay planted. The double kettlebell lateral
step squat can take your body to new levels of
athleticism.
The Double Kettlebell Front Elevation Lunge
For this exercise you will need a step that is six to ten inches in height.
The front foot will be placed on the step increasing the range of motion,
stretch, and muscle recruitment.
Place the step two or more feet in front of your body. Clean two
kettlebells into the rack position. The elbows should be tight against
the sides of the body while the bells rest on the chest. Step forward so
that one foot is resting on the platform. The front foot should be in
complete contact with the step. The rear heel will be of the foor. The
front knee is partially bent.
Now, inhale and create tension and pressure within the body. Lower
the body toward the foor. To ascend, push hard with the elevated foot
driving back up to the starting position. Remember to power breathe
on the way up.
double kettlebell front elevation
lunge beginning position
lunge bottom position
lunge finish position
Performance points: Make sure to keep the
back straight during this exercise. Fight the
urge to lean forward. Finish all the repetitions
on one leg before switching to the other leg.
Because of the extreme range of motion
involved in this exercise, you should use
lighter kettlebells.
The Double Kettlebell Front Elevation Lunge
For this exercise you will need a step that is six to ten inches in height.
The front foot will be placed on the step increasing the range of motion,
stretch, and muscle recruitment.
Place the step two or more feet in front of your body. Clean two
kettlebells into the rack position. The elbows should be tight against
the sides of the body while the bells rest on the chest. Step forward so
that one foot is resting on the platform. The front foot should be in
complete contact with the step. The rear heel will be of the foor. The
front knee is partially bent.
Now, inhale and create tension and pressure within the body. Lower
the body toward the foor. To ascend, push hard with the elevated foot
driving back up to the starting position. Remember to power breathe
on the way up.
Performance points: Make sure to keep the
back straight during this exercise. Fight the
urge to lean forward. Finish all the repetitions
on one leg before switching to the other leg.
Because of the extreme range of motion
involved in this exercise, you should use
lighter kettlebells.
double kettlebell rear elevation
The Double Kettlebell Rear Elevation Lunge
Just as in the previous exercise, you will need a step or platform six to
ten inches in height. This movement really taxes the quads. Place the
step behind you. Clean the kettlebells into the proper rack position. Lift
one foot behind you until it is in contact with the top of the step. The
heel of the elevated foot should not be touching the step. Pushing of
with the rear foot, step the front foot forward. The knee of the front leg
should be partially bent. This is the beginning position of the exercise.
Performance points: Keep your chest high
and back straight. Complete all of the
required repetitions on one leg before
switching to the other leg. The balance and
range of motion make this a very challenging
exercise. It would be wise to use a lighter pair
of kettlebells.
The Double Kettlebell Rear Elevation Lunge
Just as in the previous exercise, you will need a step or platform six to
ten inches in height. This movement really taxes the quads. Place the
step behind you. Clean the kettlebells into the proper rack position. Lift
one foot behind you until it is in contact with the top of the step. The
heel of the elevated foot should not be touching the step. Pushing of
with the rear foot, step the front foot forward. The knee of the front leg
should be partially bent. This is the beginning position of the exercise.
Performance points: Keep your chest high
and back straight. Complete all of the
required repetitions on one leg before
switching to the other leg. The balance and
range of motion make this a very challenging
exercise. It would be wise to use a lighter pair
of kettlebells.
double kettlebell wide squat
beginning position
The Double Kettlebell Wide Squat
Clean a pair of kettlebells to the rack position. Now, separate your feet so
that they are wider than shoulder width apart. Your toes should be slightly
pointed outward. Inhale, and create tension and pressurize the core. Actively
pull yourself into the bottom position of the squat. Pause for a moment, then
squeeze the glutes hard, as you drive up into the starting position. Remember
to power breathe on the way up.
Neuro-Mass by Jon Bruney
Release date: august, 2013.
Publisher: Dragon Door Publications
http://www.dragondoor.com
double kettlebell wide squat
beginning position
The Double Kettlebell Wide Squat
Clean a pair of kettlebells to the rack position. Now, separate your feet so
that they are wider than shoulder width apart. Your toes should be slightly
pointed outward. Inhale, and create tension and pressurize the core. Actively
pull yourself into the bottom position of the squat. Pause for a moment, then
squeeze the glutes hard, as you drive up into the starting position. Remember
to power breathe on the way up.
Neuro-Mass by Jon Bruney
Release date: august, 2013.
Publisher: Dragon Door Publications
http://www.dragondoor.com
Attention All Personal Trainers:
guess, do not assess!
Part One
By: John Paul Catanzaro
concentrate on the outcome rather than the process. Instead, we
should encourage clients to focus on self-improvement or relative
results, rather than how they stack up against the norms.
I do think that it is useful to generate a baseline with
regards to body composition. Anthropometric measurements
should be taken initially, but the extent of these measurements
will depend on the individual. The instant a client walks through
my door, I know how I will proceed to measure him or her. For
sedentary individuals, their body mass index (BMI) will dictate the
measurements performed as outlined below:
Much like my
dietary advice, this article
may go against the grain, so to
speak. Every personal trainer is
taught that they must conduct
a thorough assessment of their
clients: the more information
they gather, the better. Well,
after 17 years in this business, I
do far less assessing and far more
guessing; not to be diferent,
but to be efcient. I have
found many similar patterns
that exist among individuals,
and through the years I have
developed systems of training
that produce reproducible
results. Where the client fts into
these systems depends on his or
her individual needs and goals.
Oftentimes, assessments can be
conducted through the training
process, rather than as a separate
procedure. This can save the
client time and money, and can
actually lead to better results.
Not everyone is numbers-
oriented to begin with. Forcing
an assessment on a prospect can
be quite disturbing to those it
is performed on. In fact, many
gyms do this on purpose to show
the potential client how out of
shape they are and how much
they need personal training. Its a
dirty little sales trick. Ive found
that most sedentary individuals
do not care much where they
stand compared to others -
they just want to get better
themselves. Really, the whole
practice of assessment leads to
neuroticism - clients
bmi > 30: weight, height and six girth measurements
(chest, waist, hip, right arm/thigh/calf ), but no skinfolds
bmi = 25-30: weight, height, six girth measurements
(as above) and fve skinfold measurements (triceps, biceps,
subscapular, suprailiac, calf )
bmi < 25: weight, height, 15 girth measurements (neck,
shoulder, chest, right arm/forearm/wrist, left arm/forearm/
wrist, waist, hip, right thigh/calf, left thigh/calf ) and 13
skinfold measurements (chin, cheek, pectoral, triceps, biceps,
subscapular, midaxillary, suprailiac, umbilical, quadriceps,
hamstring, knee, calf )
Attention All Personal Trainers:
guess, do not assess!
Part One
By: John Paul Catanzaro
concentrate on the outcome rather than the process. Instead, we
should encourage clients to focus on self-improvement or relative
results, rather than how they stack up against the norms.
I do think that it is useful to generate a baseline with
regards to body composition. Anthropometric measurements
should be taken initially, but the extent of these measurements
will depend on the individual. The instant a client walks through
my door, I know how I will proceed to measure him or her. For
sedentary individuals, their body mass index (BMI) will dictate the
measurements performed as outlined below:
Much like my
dietary advice, this article
may go against the grain, so to
speak. Every personal trainer is
taught that they must conduct
a thorough assessment of their
clients: the more information
they gather, the better. Well,
after 17 years in this business, I
do far less assessing and far more
guessing; not to be diferent,
but to be efcient. I have
found many similar patterns
that exist among individuals,
and through the years I have
developed systems of training
that produce reproducible
results. Where the client fts into
these systems depends on his or
her individual needs and goals.
Oftentimes, assessments can be
conducted through the training
process, rather than as a separate
procedure. This can save the
client time and money, and can
actually lead to better results.
Not everyone is numbers-
oriented to begin with. Forcing
an assessment on a prospect can
be quite disturbing to those it
is performed on. In fact, many
gyms do this on purpose to show
the potential client how out of
shape they are and how much
they need personal training. Its a
dirty little sales trick. Ive found
that most sedentary individuals
do not care much where they
stand compared to others -
they just want to get better
themselves. Really, the whole
practice of assessment leads to
neuroticism - clients
bmi > 30: weight, height and six girth measurements
(chest, waist, hip, right arm/thigh/calf ), but no skinfolds
bmi = 25-30: weight, height, six girth measurements
(as above) and fve skinfold measurements (triceps, biceps,
subscapular, suprailiac, calf )
bmi < 25: weight, height, 15 girth measurements (neck,
shoulder, chest, right arm/forearm/wrist, left arm/forearm/
wrist, waist, hip, right thigh/calf, left thigh/calf ) and 13
skinfold measurements (chin, cheek, pectoral, triceps, biceps,
subscapular, midaxillary, suprailiac, umbilical, quadriceps,
hamstring, knee, calf )
www.StrengthWarmUp.com
Every trainer should have
this DVD in their library.
Dr. Ken Kinakin
DC, CSCS, CPT
For most athletes and active
individuals, the BMI is not
a great scale to use. Many of
these individuals would be
classifed as overweight or obese
according to the BMI because,
as you know, it only refects the
quantity, not quality of weight
per height. For instance, take the
average linebacker in football
they would be considered
obese according to BMI criteria,
but most have low single-digit
body fat levels. With these
individuals, you would perform
comprehensive measurements
(weight, height, 15 girth and 13
skinfold measurements) and
you would do so on a more
frequent basis.
postural assessment
In the past, I spent quite
a bit of time assessing posture
to the point of taking specifc
measurements to gauge just how
far from ideal an individual
is. Today, I have a much better
method that takes just a few
seconds to complete. It involves
a camera and three photos
of a person: front, side and
back. Of course, the individual
must wear as little clothing as
possible, but this method serves
two purposes:
a) It displays the before and
after changes that occur in
body composition.
b) It displays the before and
after changes in posture.
For the latter, simply lay a grid
pattern over the photos this
can be done on your computer
with any paint program, or you
can print the photos and place
a transparent stencil over them.
That should give you all the
information you need.
This method is far more efcient
for both you and the client, and
in my opinion, gives you more
information in the end. Instead
of showing clients a bunch
of numbers that they do not
understand, you can simply show
them the results of their hard work
through the photos. A picture is
worth a thousand words!
fitness testing
Here in Canada, a popular
method of testing ftness levels
involves the Canadian Physical
Activity, Fitness & Lifestyle
Appraisal (known as the
CPAFLA). Lets review some of
the tests used in the CPAFLA:
PUsH-UPs First of, this is
a muscular endurance test, not
a true test of strength, and no
matter how you try to standardize
the test, the reality is that
most out-of-shape individuals
perform it terribly! A push-away
is a much better option that
gives you a decent reading of
upper body and core strength
for the general population. You
can use a power cage or Smith
machine and start with the bar
fairly high. Keep lowering the
bar by one notch until the client
is unable to perform the exercise
with proper form. Record the
height, which can then be used
as a benchmark. Another reason
that I am not such a huge fan of
push-ups is that the movement
further encourages poor posture
with many people. Why do we so
often test pushing strength but
not pulling strength?
sIT-ANd-REACH
TEsT This test does not really
tell us anything. If you review the
classic text Muscles: Testing &
Function by Kendall, McCreary
and Provance (1993), youll notice
that many diferent strategies are
used when one tries to touch
their toes some accomplish
the task using their fexible
backs, others with fexible
hamstrings; not to mention
limb-length discrepancies that
exist among individuals, and so
on. Furthermore, there is a low
correlation between static and
dynamic fexibility, as I discuss in
my Stretch for Strength online
video presentation, available at
www.stretchforstrength.com.
Flexibility is join t specifc we
are not testing overall fexibility
and we are not solely testing hip
fexibility, since the back and
other variables come in to play.
(Check out the Posture
Checklist in my article
Womens Posture from
a Mans Perspective. You
can fnd it on my www.
BodyEssence.ca website.)
Every trainer should have
this DVD in their library.
Dr. Ken Kinakin
DC, CSCS, CPT
For most athletes and active
individuals, the BMI is not
a great scale to use. Many of
these individuals would be
classifed as overweight or obese
according to the BMI because,
as you know, it only refects the
quantity, not quality of weight
per height. For instance, take the
average linebacker in football
they would be considered
obese according to BMI criteria,
but most have low single-digit
body fat levels. With these
individuals, you would perform
comprehensive measurements
(weight, height, 15 girth and 13
skinfold measurements) and
you would do so on a more
frequent basis.
postural assessment
In the past, I spent quite
a bit of time assessing posture
to the point of taking specifc
measurements to gauge just how
far from ideal an individual
is. Today, I have a much better
method that takes just a few
seconds to complete. It involves
a camera and three photos
of a person: front, side and
back. Of course, the individual
must wear as little clothing as
possible, but this method serves
two purposes:
a) It displays the before and
after changes that occur in
body composition.
b) It displays the before and
after changes in posture.
For the latter, simply lay a grid
pattern over the photos this
can be done on your computer
with any paint program, or you
can print the photos and place
a transparent stencil over them.
That should give you all the
information you need.
This method is far more efcient
for both you and the client, and
in my opinion, gives you more
information in the end. Instead
of showing clients a bunch
of numbers that they do not
understand, you can simply show
them the results of their hard work
through the photos. A picture is
worth a thousand words!
fitness testing
Here in Canada, a popular
method of testing ftness levels
involves the Canadian Physical
Activity, Fitness & Lifestyle
Appraisal (known as the
CPAFLA). Lets review some of
the tests used in the CPAFLA:
PUsH-UPs First of, this is
a muscular endurance test, not
a true test of strength, and no
matter how you try to standardize
the test, the reality is that
most out-of-shape individuals
perform it terribly! A push-away
is a much better option that
gives you a decent reading of
upper body and core strength
for the general population. You
can use a power cage or Smith
machine and start with the bar
fairly high. Keep lowering the
bar by one notch until the client
is unable to perform the exercise
with proper form. Record the
height, which can then be used
as a benchmark. Another reason
that I am not such a huge fan of
push-ups is that the movement
further encourages poor posture
with many people. Why do we so
often test pushing strength but
not pulling strength?
sIT-ANd-REACH
TEsT This test does not really
tell us anything. If you review the
classic text Muscles: Testing &
Function by Kendall, McCreary
and Provance (1993), youll notice
that many diferent strategies are
used when one tries to touch
their toes some accomplish
the task using their fexible
backs, others with fexible
hamstrings; not to mention
limb-length discrepancies that
exist among individuals, and so
on. Furthermore, there is a low
correlation between static and
dynamic fexibility, as I discuss in
my Stretch for Strength online
video presentation, available at
www.stretchforstrength.com.
Flexibility is join t specifc we
are not testing overall fexibility
and we are not solely testing hip
fexibility, since the back and
other variables come in to play.
(Check out the Posture
Checklist in my article
Womens Posture from
a Mans Perspective. You
can fnd it on my www.
BodyEssence.ca website.)
So what are we truly measuring
during the sit-and-reach test?
sTEP AEROBIC TEsT
Its interesting how every single
person with whom Ive performed
this test has improved over time
without doing much aerobic
work at all. Most have improved
through strength training
alone. Im a big fan of unilateral
movements during the initial
phases of training to improve
left-right symmetry. The step-up
is one of those movements, and
I believe that it contributes to
success on the step aerobic test.
To support my theory, here is an
excerpt from the book Body by
Science by Dr. Doug McGuf and
John Little (2009):
Another pertinent example of the limited specifcity of
aerobic exercise occurred when I was in the Air Force in Ohio.
The Air Force had these minimal ftness requirements that
you had to meet every year, and the powers that be devised
this silly formula for using an ergometer exercise bicycle to
back-calculate your VO2 max based on your heart rate at a
certain workload.
Well, in my group, there were a couple of people who
were competitive 10k and marathon runners who thought,
Oh, my aerobic ftness is great. Ill just show up and do the
test. We also had an overweight and deconditioned fellow
take part in the test who was very smart. In the two weeks
leading up to when we had to have this test done, he went
over to the gym every day after work and used the exact
bicycle that was going to be used in the testing; he practiced
his cycling against exactly the resistance that was going to
be used for the testing, for the exact amount of time that the
test would take. He got the highest score of anyone, and the
two competitive runners who were supposedly extraordinarily
aerobically ft failed the test.
References
Kendall, F.P., McCreary, E.K., and
Provance, P.G. Muscles, Testing and
Function. 4th ed. Baltimore, MD:
Williams & Wilkins. 1993.
McGuf, D., and Little, J. Body by
Science: A Research-Based Program
for Strength Training, Body
building and Complete Fitness in
12 Minutes a Week. New York,
NY: McGraw-Hill. 2009.
Tumminello, N. Use this Simple
Knee Assessment Before You Squat
or Lunge! Retrieved from http://
nicktumminello.com/2012/02/use-
this- simple-knee-assessment-
before-you-squat-or-lunge/. 2012
Editors Note: In our next
issue, we will learn more about
John Pauls unique methods of
assessment/testing with a look at
functional assessments and other
diagnostics. The author will also
review some simple solutions that
personal trainers can take without
extensive testing.
The reason for this outcome was that the overweight
fellow realized that what you had to do was train for the test
in exactly the same way that you would be tested. You dont,
for instance, go into a math test having studied only English
beforehand, and he made that connection. As a result, an
obese and deconditioned fellow, just by practicing the test,
passed it with fying colors, whereas the people who believed
that they already had this central cardiovascular adaptation
and would ace it actually failed it. All they had gained through
their efforts was a specifc motor skill set or metabolic
adaptation for running that did not transfer onto the bicycle.
John Paul catanzaro, BSc Kin, CSEP-CEP, is a Professional
Member of the Ontario Kinesiology Association and a CSEP
Certifed Exercise Physiologist with a Specialized Honors
Bachelor of Science degree in Kinesiology and Health Science.
He owns and operates a private facility in Richmond Hill,
Ontario, providing training and nutritional consulting services.
John Paul has authored a book, The Elite Trainer (2011), and
has released two DVDs: Stretching for Strengthening (2003)
and Warm-Up to Strength Training (2005) see the full page
ad in this issue. His works have sold worldwide, been featured
in several magazines and have been endorsed by many leading experts. For additional information,
visit his website at www.catanzarogroup.com or call 905-780-9908.
The Elite Trainer: Strength
Training for the Serious
Professional is a synthesis of
the very latest thinking in strength
training and an indispensable
guide to developing individualized
programs for your clients. The book
features 55 programs, dozens of
training methods and cutting-edge
techniques and over 100 exercise
illustrations. Pick up your copy today
at http://theelitetrainer.com/wp.
So what are we truly measuring
during the sit-and-reach test?
sTEP AEROBIC TEsT
Its interesting how every single
person with whom Ive performed
this test has improved over time
without doing much aerobic
work at all. Most have improved
through strength training
alone. Im a big fan of unilateral
movements during the initial
phases of training to improve
left-right symmetry. The step-up
is one of those movements, and
I believe that it contributes to
success on the step aerobic test.
To support my theory, here is an
excerpt from the book Body by
Science by Dr. Doug McGuf and
John Little (2009):
Another pertinent example of the limited specifcity of
aerobic exercise occurred when I was in the Air Force in Ohio.
The Air Force had these minimal ftness requirements that
you had to meet every year, and the powers that be devised
this silly formula for using an ergometer exercise bicycle to
back-calculate your VO2 max based on your heart rate at a
certain workload.
Well, in my group, there were a couple of people who
were competitive 10k and marathon runners who thought,
Oh, my aerobic ftness is great. Ill just show up and do the
test. We also had an overweight and deconditioned fellow
take part in the test who was very smart. In the two weeks
leading up to when we had to have this test done, he went
over to the gym every day after work and used the exact
bicycle that was going to be used in the testing; he practiced
his cycling against exactly the resistance that was going to
be used for the testing, for the exact amount of time that the
test would take. He got the highest score of anyone, and the
two competitive runners who were supposedly extraordinarily
aerobically ft failed the test.
References
Kendall, F.P., McCreary, E.K., and
Provance, P.G. Muscles, Testing and
Function. 4th ed. Baltimore, MD:
Williams & Wilkins. 1993.
McGuf, D., and Little, J. Body by
Science: A Research-Based Program
for Strength Training, Body
building and Complete Fitness in
12 Minutes a Week. New York,
NY: McGraw-Hill. 2009.
Tumminello, N. Use this Simple
Knee Assessment Before You Squat
or Lunge! Retrieved from http://
nicktumminello.com/2012/02/use-
this- simple-knee-assessment-
before-you-squat-or-lunge/. 2012
Editors Note: In our next
issue, we will learn more about
John Pauls unique methods of
assessment/testing with a look at
functional assessments and other
diagnostics. The author will also
review some simple solutions that
personal trainers can take without
extensive testing.
The reason for this outcome was that the overweight
fellow realized that what you had to do was train for the test
in exactly the same way that you would be tested. You dont,
for instance, go into a math test having studied only English
beforehand, and he made that connection. As a result, an
obese and deconditioned fellow, just by practicing the test,
passed it with fying colors, whereas the people who believed
that they already had this central cardiovascular adaptation
and would ace it actually failed it. All they had gained through
their efforts was a specifc motor skill set or metabolic
adaptation for running that did not transfer onto the bicycle.
John Paul catanzaro, BSc Kin, CSEP-CEP, is a Professional
Member of the Ontario Kinesiology Association and a CSEP
Certifed Exercise Physiologist with a Specialized Honors
Bachelor of Science degree in Kinesiology and Health Science.
He owns and operates a private facility in Richmond Hill,
Ontario, providing training and nutritional consulting services.
John Paul has authored a book, The Elite Trainer (2011), and
has released two DVDs: Stretching for Strengthening (2003)
and Warm-Up to Strength Training (2005) see the full page
ad in this issue. His works have sold worldwide, been featured
in several magazines and have been endorsed by many leading experts. For additional information,
visit his website at www.catanzarogroup.com or call 905-780-9908.
The Elite Trainer: Strength
Training for the Serious
Professional is a synthesis of
the very latest thinking in strength
training and an indispensable
guide to developing individualized
programs for your clients. The book
features 55 programs, dozens of
training methods and cutting-edge
techniques and over 100 exercise
illustrations. Pick up your copy today
at http://theelitetrainer.com/wp.
ne of the most important
and challenging aspects of
physical training is determining
the percentage of a clients fat-
free mass and body fat. This
measurement is the compass you
use to chart an efective training
regimen to help your clients
achieve their ftness goals. It is
challenging because there are a
wide variety of methods to
use - all of which vary in their
accuracy, invasiveness and ease
of use.
Now theres a new tool you
can use to measure clients fat-
free mass and body fat percentage
thats fast, accurate, non-
invasive, portable, afordable,
intuitive and backed by more
than three decades of research:
the Integrated Body Composition
Assessment Tool (IBC) from
Health Profle Institute (HPI).
Health Profle Institute U.S.
is the American branch of
this industry-leading Swedish
company, which has more
than 30 years of experience in
health and ftness assessment,
education and research based on
the latest technology.
IBC was developed as a
Providing a More CoMPlete integrated
Body CoMPosition assessMent
By: Ileana stefanescu
Director of Education, Health Profle Institute
O
joint efort between renowned
professors of physiology from
Sweden and the U.S., along with
the Exercise Physiology Lab
of the University of Las Vegas,
Nevada (UNLV). Today, you can
use this advanced and practical
tool to guide your clients toward
higher levels of ftness.
the swedish
ConneCtion
Acclaimed Swedish
Professor of Physiology,
Wilhelm von Dbeln, had long
studied the relationship between
skeletal mass, height, weight,
body fat percentage and overall
health. The connection between
these measurements and fat-free
body mass is expressed by the
following formula:
For more than three decades,
the Swedes - whose country is
ranked among the healthiest
in the world - have recognized
that theres more to an accurate
assessment of a persons overall
health than just his or her fat-free
body mass. Individual health at
any given point in a persons life
needs to take into account other
factors, such as age, levels of
stress and
satisfaction
within his
or her personal and professional
life. Height and weight have also
been found to be signifcant
factors, along with gender. And
perhaps most importantly, the
amount of exercise a person
performs during an average week
needs to be considered.
Scales dont tell the whole
story. People who undertake a
cardiovascular and resistance
FFM = 15.1(H
2
x R x F x 100)
0.712
H = height, in meters
R = the sum of the right and left radioulnar
width, i.e., wrist joint width
F = the sum of the right and left femoral
condyle width, i.e., knee joint width
Measuring
Fat-Free Mass:
a CoMParative study
ne of the most important
and challenging aspects of
physical training is determining
the percentage of a clients fat-
free mass and body fat. This
measurement is the compass you
use to chart an efective training
regimen to help your clients
achieve their ftness goals. It is
challenging because there are a
wide variety of methods to
use - all of which vary in their
accuracy, invasiveness and ease
of use.
Now theres a new tool you
can use to measure clients fat-
free mass and body fat percentage
thats fast, accurate, non-
invasive, portable, afordable,
intuitive and backed by more
than three decades of research:
the Integrated Body Composition
Assessment Tool (IBC) from
Health Profle Institute (HPI).
Health Profle Institute U.S.
is the American branch of
this industry-leading Swedish
company, which has more
than 30 years of experience in
health and ftness assessment,
education and research based on
the latest technology.
IBC was developed as a
Providing a More CoMPlete integrated
Body CoMPosition assessMent
By: Ileana stefanescu
Director of Education, Health Profle Institute
O
joint efort between renowned
professors of physiology from
Sweden and the U.S., along with
the Exercise Physiology Lab
of the University of Las Vegas,
Nevada (UNLV). Today, you can
use this advanced and practical
tool to guide your clients toward
higher levels of ftness.
the swedish
ConneCtion
Acclaimed Swedish
Professor of Physiology,
Wilhelm von Dbeln, had long
studied the relationship between
skeletal mass, height, weight,
body fat percentage and overall
health. The connection between
these measurements and fat-free
body mass is expressed by the
following formula:
For more than three decades,
the Swedes - whose country is
ranked among the healthiest
in the world - have recognized
that theres more to an accurate
assessment of a persons overall
health than just his or her fat-free
body mass. Individual health at
any given point in a persons life
needs to take into account other
factors, such as age, levels of
stress and
satisfaction
within his
or her personal and professional
life. Height and weight have also
been found to be signifcant
factors, along with gender. And
perhaps most importantly, the
amount of exercise a person
performs during an average week
needs to be considered.
Scales dont tell the whole
story. People who undertake a
cardiovascular and resistance
FFM = 15.1(H
2
x R x F x 100)
0.712
H = height, in meters
R = the sum of the right and left radioulnar
width, i.e., wrist joint width
F = the sum of the right and left femoral
condyle width, i.e., knee joint width
Measuring
Fat-Free Mass:
a CoMParative study
training regimen often become
frustrated and demoralized
because their eforts dont show
up as actual weight loss. Similarly,
fashion models who look slim
and fabulous on magazine covers
are often lacking muscle mass, a
vital component of daily ftness
that is also directly related with
the overall energy levels.
The defnition of fat-free
mass has also become somewhat
clouded, but it is based on a
simple formula: body weight
minus fat-free mass equals the
amount of fat on a persons body.
A standardized representation of
body mass, according to Professor
von Dbeln, is as follows:
There are several tests used to
determine body fat percentage
and fat-free mass. Hydrostatic
weighing is regarded as the gold
standard among assessment
methods. It measures the density
of the body by comparing the
bodys weight in water with its
weight on a normal scale. While
it is highly accurate, it requires
subjects to become completely
submerged in a tank of water
in a swimsuit, weighted vest,
nose clip and mouthpiece for
breathing. This method also
requires a thousand gallon tank
of water that must be fltered,
chlorinated and kept at a
constant temperature; all this
expensive equipment takes up an
entire room and is more suited to
a laboratory setting.
BOD POD is based on the
same principles as underwater
weighing, using computerized
sensors to measure air displaced
while a person sits inside a
capsule for 20 seconds - again,
requiring tight swimwear and
expensive equipment.
Bioelectric Impedance
(BIA) requires a small, safe
electrical signal to pass through
the body.
The measured impedance of
the individuals body is a good
indicator of the fat percentage
in the body, as muscle and
fat have a diferent resistance
to the passage of electricity.
In this system, two footpad
electrodes are incorporated
into the platform of a precision
electronic scale. An individuals
measurements are taken while
in a standing position, with
the electrodes in contact with
bare feet. At the same time, the
client holds on to an electrode.
BIA results are, however, highly
sensitive to hydration levels and
food intake.
Muscles 50%
skeleton 20%
Blood 9%
skin 8%
liveR 3%
centRal neRvous systeM 3%
otHeR 7%
In contrast to all these methods,
IBC can be performed quickly
while clients remain fully dressed
in their workout attire, and its
results depend very little on food
or hydration.
A study conducted by the
UNLV compared the calculation
of body fat obtained by these
methods to the IBC. Statistical
analysis revealed that compared
to the benchmark accuracy of
hydrostatic weighing, results
were as follows:
A perfect correlation would yield
a result of 1.0.
Fast, thorough
and aCCurate:
whats your tiMe worth?
Unlike laboratory body
composition tests, IBC is non-
invasive, highly intuitive and
takes fewer than fve minutes to
complete. The IBC assessment
also considers factors which other
methods often overlook: skeletal
frame and the duration of
cardiovascular a n d
r e s i s t a n c e t r a i n i n g
performed each week. As
adults, our skeletal
me a s u r e me n t s
remain constant and can
play an important
role in determining actual fat-
free mass. Duration of exercise
is another key component.
Exercising for longer periods
of time contributes to higher
metabolic rates and enables the
body to keep fat stores from
increasing. Combined with
age, height, weight and gender,
this assessment presents a
more complete picture of an
individuals overall health.
The IBC kit consists
of a simple digital caliper for
measuring wrists and a tape
measure for the waist, as well as
a fash drive preloaded with the
software. The OsteoCaliper
has a measuring
range of 0-15.24mm
with an accuracy of
0.0254mm.
Bod Pod: 0.83
Bia: 0.72
iBc: 0.86
training regimen often become
frustrated and demoralized
because their eforts dont show
up as actual weight loss. Similarly,
fashion models who look slim
and fabulous on magazine covers
are often lacking muscle mass, a
vital component of daily ftness
that is also directly related with
the overall energy levels.
The defnition of fat-free
mass has also become somewhat
clouded, but it is based on a
simple formula: body weight
minus fat-free mass equals the
amount of fat on a persons body.
A standardized representation of
body mass, according to Professor
von Dbeln, is as follows:
There are several tests used to
determine body fat percentage
and fat-free mass. Hydrostatic
weighing is regarded as the gold
standard among assessment
methods. It measures the density
of the body by comparing the
bodys weight in water with its
weight on a normal scale. While
it is highly accurate, it requires
subjects to become completely
submerged in a tank of water
in a swimsuit, weighted vest,
nose clip and mouthpiece for
breathing. This method also
requires a thousand gallon tank
of water that must be fltered,
chlorinated and kept at a
constant temperature; all this
expensive equipment takes up an
entire room and is more suited to
a laboratory setting.
BOD POD is based on the
same principles as underwater
weighing, using computerized
sensors to measure air displaced
while a person sits inside a
capsule for 20 seconds - again,
requiring tight swimwear and
expensive equipment.
Bioelectric Impedance
(BIA) requires a small, safe
electrical signal to pass through
the body.
The measured impedance of
the individuals body is a good
indicator of the fat percentage
in the body, as muscle and
fat have a diferent resistance
to the passage of electricity.
In this system, two footpad
electrodes are incorporated
into the platform of a precision
electronic scale. An individuals
measurements are taken while
in a standing position, with
the electrodes in contact with
bare feet. At the same time, the
client holds on to an electrode.
BIA results are, however, highly
sensitive to hydration levels and
food intake.
Muscles 50%
skeleton 20%
Blood 9%
skin 8%
liveR 3%
centRal neRvous systeM 3%
otHeR 7%
In contrast to all these methods,
IBC can be performed quickly
while clients remain fully dressed
in their workout attire, and its
results depend very little on food
or hydration.
A study conducted by the
UNLV compared the calculation
of body fat obtained by these
methods to the IBC. Statistical
analysis revealed that compared
to the benchmark accuracy of
hydrostatic weighing, results
were as follows:
A perfect correlation would yield
a result of 1.0.
Fast, thorough
and aCCurate:
whats your tiMe worth?
Unlike laboratory body
composition tests, IBC is non-
invasive, highly intuitive and
takes fewer than fve minutes to
complete. The IBC assessment
also considers factors which other
methods often overlook: skeletal
frame and the duration of
cardiovascular a n d
r e s i s t a n c e t r a i n i n g
performed each week. As
adults, our skeletal
me a s u r e me n t s
remain constant and can
play an important
role in determining actual fat-
free mass. Duration of exercise
is another key component.
Exercising for longer periods
of time contributes to higher
metabolic rates and enables the
body to keep fat stores from
increasing. Combined with
age, height, weight and gender,
this assessment presents a
more complete picture of an
individuals overall health.
The IBC kit consists
of a simple digital caliper for
measuring wrists and a tape
measure for the waist, as well as
a fash drive preloaded with the
software. The OsteoCaliper
has a measuring
range of 0-15.24mm
with an accuracy of
0.0254mm.
Bod Pod: 0.83
Bia: 0.72
iBc: 0.86
The most non-invasive
assessment available
Calculates fat and fat-free
mass in 5 minutes
Incorporates exercise routine
into the calculation
Excellence in
Body Composition
(702) 804-0100
www.ibctools.com
The IBC Kit includes:
Digital Caliper
Measuring Tape
Software for Windows
USB Flash Drive with
IBC Forms, User Manual,
and Instructional Video
1) Measure wrists
2) Measure waist
3) Enter data in
the software
4) E-mail or print
the results
A product of Health Profile Institute, Inc.
We take pride in introducing a new way to measure bodys
fat and fat-free mass like no other on the market. From now
on you can relate body frame and exercise routine with
body composition!
The new Integrative Body Composition Assessment IBC is:
Fast and Non-invasive
Accurate and Easy to Learn
Reliable and Affordable
A great tool for promoting your business

The software generates an immediate
assessment once the required data felds
are completed.
Progress can be checked as often as
the client wishes, without remeasuring
wrists another distinct advantage over
other tests.
The science behind IBC has been
widely accepted and utilized across
Europe for more than 30 years, and
now many U.S.-based personal trainers,
physical therapists, health coaches,
nurses and weight loss specialists are
adopting it as well.
Given IBCs accuracy compared
with other leading evaluation methods,
along with its portability, ease of use
and afordability make it a solid step
forward in health assessment. The
UNLV study concluded that the IBC was
a tenable, cost-efective alternative for
determining body fat percentage.
The IBC Assessment is a practical
and accurate way of estimating body
composition that delivers laboratory-
grade accuracy to any trainer or ftness
professional with a personal computer.
abouT HealTH ProFile insTiTuTe:
Health Profle Institute is a privately owned
company specializing in the felds of health
promotion, employee health programs and
health assessment. HPI has more than 30
years of experience in health promotion in
Sweden and other European countries. Health
Profle Institute is an approved provider for the
American Council on Exercise and the American
College of Sports Medicine, and has ofces in
South Africa, Sweden, the United Arab Emirates
and the United States.
For more information about the IBC Assessment,
visit http://www.ibctools.com.
The most non-invasive
assessment available
Calculates fat and fat-free
mass in 5 minutes
Incorporates exercise routine
into the calculation
Excellence in
Body Composition
(702) 804-0100
www.ibctools.com
The IBC Kit includes:
Digital Caliper
Measuring Tape
Software for Windows
USB Flash Drive with
IBC Forms, User Manual,
and Instructional Video
1) Measure wrists
2) Measure waist
3) Enter data in
the software
4) E-mail or print
the results
A product of Health Profile Institute, Inc.
We take pride in introducing a new way to measure bodys
fat and fat-free mass like no other on the market. From now
on you can relate body frame and exercise routine with
body composition!
The new Integrative Body Composition Assessment IBC is:
Fast and Non-invasive
Accurate and Easy to Learn
Reliable and Affordable
A great tool for promoting your business

The software generates an immediate
assessment once the required data felds
are completed.
Progress can be checked as often as
the client wishes, without remeasuring
wrists another distinct advantage over
other tests.
The science behind IBC has been
widely accepted and utilized across
Europe for more than 30 years, and
now many U.S.-based personal trainers,
physical therapists, health coaches,
nurses and weight loss specialists are
adopting it as well.
Given IBCs accuracy compared
with other leading evaluation methods,
along with its portability, ease of use
and afordability make it a solid step
forward in health assessment. The
UNLV study concluded that the IBC was
a tenable, cost-efective alternative for
determining body fat percentage.
The IBC Assessment is a practical
and accurate way of estimating body
composition that delivers laboratory-
grade accuracy to any trainer or ftness
professional with a personal computer.
abouT HealTH ProFile insTiTuTe:
Health Profle Institute is a privately owned
company specializing in the felds of health
promotion, employee health programs and
health assessment. HPI has more than 30
years of experience in health promotion in
Sweden and other European countries. Health
Profle Institute is an approved provider for the
American Council on Exercise and the American
College of Sports Medicine, and has ofces in
South Africa, Sweden, the United Arab Emirates
and the United States.
For more information about the IBC Assessment,
visit http://www.ibctools.com.
By: dr. Edwin H. Adams, Pharmacist
or nearly 12 months, we have
followed the progress of Mitch,
now 48 years old, on a ftness
transformation journey. In our
introduction to Mitchs story, he
measured in at 5-foot-8 and 230
pounds. He reached his initial
weight loss goal of a 20-pound
drop; however, Mitch realized
that it was not enough. It wasnt
about the number on the scale any
more. He saw the aesthetic changes
taking place and he wanted more!
After eight months of steady weight-
loss progress, Mitch decided that
another 20 pounds must come of.
He knew that there was more fat to
burn, but he also knew that he was
developing lean mass as well. These
stubborn twenty have challenged
Mitch and his trainer, Josh, who
incorporated new training regimens,
to facilitate additional progress to
the new goal. Along the way, Mitch
has fallen prey to a few interactions
between ftness and pharmacology.
First, Mitch struggled with over the
counter pain medications in the
management of delayed onset muscle
soreness. Next, Mitch sufered
the painful efects of accidentally
getting muscle pain relief cream in
his eye. And more recently, Mitch
encountered the powerful efects of
cafeine when used in excess.
F
By: dr. Edwin H. Adams, Pharmacist
or nearly 12 months, we have
followed the progress of Mitch,
now 48 years old, on a ftness
transformation journey. In our
introduction to Mitchs story, he
measured in at 5-foot-8 and 230
pounds. He reached his initial
weight loss goal of a 20-pound
drop; however, Mitch realized
that it was not enough. It wasnt
about the number on the scale any
more. He saw the aesthetic changes
taking place and he wanted more!
After eight months of steady weight-
loss progress, Mitch decided that
another 20 pounds must come of.
He knew that there was more fat to
burn, but he also knew that he was
developing lean mass as well. These
stubborn twenty have challenged
Mitch and his trainer, Josh, who
incorporated new training regimens,
to facilitate additional progress to
the new goal. Along the way, Mitch
has fallen prey to a few interactions
between ftness and pharmacology.
First, Mitch struggled with over the
counter pain medications in the
management of delayed onset muscle
soreness. Next, Mitch sufered
the painful efects of accidentally
getting muscle pain relief cream in
his eye. And more recently, Mitch
encountered the powerful efects of
cafeine when used in excess.
F
They say all good things must
come to an end; well, Mitch
has begun to experience a new
issue that has made him a little
uncomfortable. We know that
Mitch has hit his workouts hard,
especially when one considers his
age. Of course, things didnt start
out that way. But with his new
fervor for further progress, Mitch
gives it his all. Josh no longer has
to tell him to push himself harder.
Mitch does this instinctively with
the passion of an athlete. His
new work ethic has led to a new
problem, though. The straining
against an increasing resistance
has caused a pain in his gluteus
maximus. Poor Mitch; always
moving forward, yet taking a step
backward because of one health
issue or another. But this new
issue had an insidious beginning.
It started as a mild discomfort
and has increased in intensity
over time. Mitch initially thought
it was a muscle strain. The
intensity would wax and wane
over the weeks, but it never really
went away. More recently, he
has narrowed down the suspect
cause. Its an embarrassing issue,
and one most men dont like
to comment on. The intensity
of the discomfort has reached
that critical stage where some
intervention has to take place.
Mitch has fallen prey to
hemorrhoids, a condition not
uncommon for a man in his 40s
or 50s. However, cases have been
known to occur as early as the
late teenage years, particularly
for weight lifters.
Hemorrhoids can be very
problematic. Although
most cases can be treated
successfully with over the
counter medications, some may
need medical intervention. The
distinguishing factors of cases
of hemorrhoids that require
medical treatment are those
that are more internal to the
anal opening or those that are
bleeding. The blood associated
with a severe hemorrhoid
will typically be bright red in
appearance. As this could be
an indicator of a more severe
issue with the gastrointestinal
tract, any bleeding hemorrhoid
should be carefully evaluated by
a physician.

External hemorrhoids are easily
detected upon self-examination.
The swelling, irritation and itching
make them very noticeable,
particularly during or after intense
exercise. Generally speaking,
the external hemorrhoid may be
managed initially with self-care.
When home care therapies do
not work, or the severity of the
problem worsens (e.g., bleeding),
that is an indicator to seek
medical attention. A pharmacist
will be able to guide a client
through over the counter product
selection, self-care techniques
and may also provide advice on
when to seek medical attention.
There are a variety of products
available for use.
Because hemorrhoids are
swollen blood vessels, increased
heat and/or elevated vascular
pressure may make them worse.
Increased heart rates, elevated
blood pressure, straining against
resistance, sweating and friction
may contribute to the symptoms.
Additionally, due to tenderness,
hygiene may be compromised.
Paper products and soaps can
further irritate the already
infamed tissue. However, the
maintenance of proper hygiene
is always part of the treatment
plan. Some posture positions
also add to the irritation. Sitting
for long periods of time may
increase the pressure in the
vicinity of the infammation.
Thus, typical ofce work or long
distance driving may potentially
worsen the symptoms. Non-
drug therapy modalities could
include a modifcation of seat
cushions to better support the
posture. Donut-shaped cushions
are no longer recommended, as
they may restrict blood fow to
the area.
For medicated self-care,
there are several products in
the armamentarium. Firstly, for
general hygiene, wet towelettes
which include an astringent are
preferred. A moistened towelette
will reduce the friction on the
infamed tissues. Witch hazel
is a common active ingredient
found in most over the counter
towelette products. As an
astringent, witch hazel draws
moisture from the infamed
tissue, thus reducing swelling.
Cleansing of the area is enhanced
through friction reduction and
the mild anti-infammatory
actions of the astringent. Proper
hygiene will aid in reducing the
pain and irritation, particularly
after a bowel movement.
For hemorrhoids that
are more internal, medicated
suppositories may be required.
For external symptoms, several
topical ointments are available.
Older products, like Preparation
H, contain a vasoconstrictor called
phenylephrine. This medication
works to shrink the swollen blood
vessel through stimulation of the
vessels circular muscles, causing
it to contract. Other ingredients
add anesthetic properties to
the formulation. Pramoxine is
a medication found in some of
over the counter combination
products. The basic function
They say all good things must
come to an end; well, Mitch
has begun to experience a new
issue that has made him a little
uncomfortable. We know that
Mitch has hit his workouts hard,
especially when one considers his
age. Of course, things didnt start
out that way. But with his new
fervor for further progress, Mitch
gives it his all. Josh no longer has
to tell him to push himself harder.
Mitch does this instinctively with
the passion of an athlete. His
new work ethic has led to a new
problem, though. The straining
against an increasing resistance
has caused a pain in his gluteus
maximus. Poor Mitch; always
moving forward, yet taking a step
backward because of one health
issue or another. But this new
issue had an insidious beginning.
It started as a mild discomfort
and has increased in intensity
over time. Mitch initially thought
it was a muscle strain. The
intensity would wax and wane
over the weeks, but it never really
went away. More recently, he
has narrowed down the suspect
cause. Its an embarrassing issue,
and one most men dont like
to comment on. The intensity
of the discomfort has reached
that critical stage where some
intervention has to take place.
Mitch has fallen prey to
hemorrhoids, a condition not
uncommon for a man in his 40s
or 50s. However, cases have been
known to occur as early as the
late teenage years, particularly
for weight lifters.
Hemorrhoids can be very
problematic. Although
most cases can be treated
successfully with over the
counter medications, some may
need medical intervention. The
distinguishing factors of cases
of hemorrhoids that require
medical treatment are those
that are more internal to the
anal opening or those that are
bleeding. The blood associated
with a severe hemorrhoid
will typically be bright red in
appearance. As this could be
an indicator of a more severe
issue with the gastrointestinal
tract, any bleeding hemorrhoid
should be carefully evaluated by
a physician.

External hemorrhoids are easily
detected upon self-examination.
The swelling, irritation and itching
make them very noticeable,
particularly during or after intense
exercise. Generally speaking,
the external hemorrhoid may be
managed initially with self-care.
When home care therapies do
not work, or the severity of the
problem worsens (e.g., bleeding),
that is an indicator to seek
medical attention. A pharmacist
will be able to guide a client
through over the counter product
selection, self-care techniques
and may also provide advice on
when to seek medical attention.
There are a variety of products
available for use.
Because hemorrhoids are
swollen blood vessels, increased
heat and/or elevated vascular
pressure may make them worse.
Increased heart rates, elevated
blood pressure, straining against
resistance, sweating and friction
may contribute to the symptoms.
Additionally, due to tenderness,
hygiene may be compromised.
Paper products and soaps can
further irritate the already
infamed tissue. However, the
maintenance of proper hygiene
is always part of the treatment
plan. Some posture positions
also add to the irritation. Sitting
for long periods of time may
increase the pressure in the
vicinity of the infammation.
Thus, typical ofce work or long
distance driving may potentially
worsen the symptoms. Non-
drug therapy modalities could
include a modifcation of seat
cushions to better support the
posture. Donut-shaped cushions
are no longer recommended, as
they may restrict blood fow to
the area.
For medicated self-care,
there are several products in
the armamentarium. Firstly, for
general hygiene, wet towelettes
which include an astringent are
preferred. A moistened towelette
will reduce the friction on the
infamed tissues. Witch hazel
is a common active ingredient
found in most over the counter
towelette products. As an
astringent, witch hazel draws
moisture from the infamed
tissue, thus reducing swelling.
Cleansing of the area is enhanced
through friction reduction and
the mild anti-infammatory
actions of the astringent. Proper
hygiene will aid in reducing the
pain and irritation, particularly
after a bowel movement.
For hemorrhoids that
are more internal, medicated
suppositories may be required.
For external symptoms, several
topical ointments are available.
Older products, like Preparation
H, contain a vasoconstrictor called
phenylephrine. This medication
works to shrink the swollen blood
vessel through stimulation of the
vessels circular muscles, causing
it to contract. Other ingredients
add anesthetic properties to
the formulation. Pramoxine is
a medication found in some of
over the counter combination
products. The basic function
of this medication is to numb
the irritated tissue. Some of the
more powerful topical therapies
include hydrocortisone, an
anti-infammatory steroid,
as the active ingredient.
Although limited in strength
for over the counter use, more
powerful prescription products
are available. Therapy with
hydrocortisone is limited to 1-2
weeks, as it may adversely afect
the skin around the anus.
Oral pain medications,
like acetaminophen, are OK
to use when the irritation is
intolerable. However, the non-
steroidal anti-infammatory
drugs, like ibuprofen and
naproxen, should be avoided,
as they may increase the risk of
bleeding from the hemorrhoid.
Lastly, straining during bowel
movements should be avoided.
Suferers daily intake should
include adequate amounts
of dietary fber and water to
keep the stool soft. Other non-
pharmacologic measures include:
ice, cotton underwear, posture
shifts and sitz baths. There are
also cold packs designed for use
with hemorrhoids. CryoStat is
a set of over the counter self-
cooling, single-use packs for
topical therapy.
With this closing discussion
of hemorrhoids, we will say
goodbye to Mitch and his
transformation story. He is well
on his way to success with the
aid of his informed personal
trainer. It has been a journey of
triumph over adversity, as well
as an educational opportunity
showing how pharmaceuticals
and ftness interact. However,
ftness and pharmacology
dont have to be in opposition.
With the support of the health
professions, clients can beneft
from quality information
leading to optimal health and
ftness outcomes.
until next time,
stay pharmacy ft.
Dr. edwin H. adams is a pharmacist with the Louisiana
Department of Health and Hospitals. He has over 18 years of
clinical pharmacy experience in the areas of managed care,
pharmacy law, sports medicine, rheumatology and geriatric
medicine, among others. He developed his interest in pharmacy
and sports medicine through his continuing work as a Doping
Control Ofcer with the United States Anti-Doping Agency
(USADA).
Edwin holds a Doctor of Pharmacy degree from the University
of Arkansas for the Medical Sciences and a Bachelor of Pharmacy
degree from Northeast Louisiana University. He completed his
residency training at The Penn State Medical Center.
By: Miguel Franco
ver the years, people have constantly
searched for answers to the question:
What is the most efcient way to get
ft and stay motivated? That is, a method
that takes the least amount of time while also
remaining efective. Ive also considered this
question and I have come to a simple answer;
in-home personal training. But why is in-home
personal training so efective? Well, lets get
some answers!
Firstly, while regular exercise seems to be a way
of life for some and an obstacle for others, there
was a time when it was a necessity for everyone.
Our brains are naturally hardwired to save
energy as a way to survive, due to our ancestors
having to hunt and forage for their own food as
well as having to endure periods of famine.
O
of this medication is to numb
the irritated tissue. Some of the
more powerful topical therapies
include hydrocortisone, an
anti-infammatory steroid,
as the active ingredient.
Although limited in strength
for over the counter use, more
powerful prescription products
are available. Therapy with
hydrocortisone is limited to 1-2
weeks, as it may adversely afect
the skin around the anus.
Oral pain medications,
like acetaminophen, are OK
to use when the irritation is
intolerable. However, the non-
steroidal anti-infammatory
drugs, like ibuprofen and
naproxen, should be avoided,
as they may increase the risk of
bleeding from the hemorrhoid.
Lastly, straining during bowel
movements should be avoided.
Suferers daily intake should
include adequate amounts
of dietary fber and water to
keep the stool soft. Other non-
pharmacologic measures include:
ice, cotton underwear, posture
shifts and sitz baths. There are
also cold packs designed for use
with hemorrhoids. CryoStat is
a set of over the counter self-
cooling, single-use packs for
topical therapy.
With this closing discussion
of hemorrhoids, we will say
goodbye to Mitch and his
transformation story. He is well
on his way to success with the
aid of his informed personal
trainer. It has been a journey of
triumph over adversity, as well
as an educational opportunity
showing how pharmaceuticals
and ftness interact. However,
ftness and pharmacology
dont have to be in opposition.
With the support of the health
professions, clients can beneft
from quality information
leading to optimal health and
ftness outcomes.
until next time,
stay pharmacy ft.
Dr. edwin H. adams is a pharmacist with the Louisiana
Department of Health and Hospitals. He has over 18 years of
clinical pharmacy experience in the areas of managed care,
pharmacy law, sports medicine, rheumatology and geriatric
medicine, among others. He developed his interest in pharmacy
and sports medicine through his continuing work as a Doping
Control Ofcer with the United States Anti-Doping Agency
(USADA).
Edwin holds a Doctor of Pharmacy degree from the University
of Arkansas for the Medical Sciences and a Bachelor of Pharmacy
degree from Northeast Louisiana University. He completed his
residency training at The Penn State Medical Center.
By: Miguel Franco
ver the years, people have constantly
searched for answers to the question:
What is the most efcient way to get
ft and stay motivated? That is, a method
that takes the least amount of time while also
remaining efective. Ive also considered this
question and I have come to a simple answer;
in-home personal training. But why is in-home
personal training so efective? Well, lets get
some answers!
Firstly, while regular exercise seems to be a way
of life for some and an obstacle for others, there
was a time when it was a necessity for everyone.
Our brains are naturally hardwired to save
energy as a way to survive, due to our ancestors
having to hunt and forage for their own food as
well as having to endure periods of famine.
O
Today, things are a bit diferent;
we dont have to hunt down or
chase prey, we dont have to go
through periods of starvation,
we have plenty of food sources
in industrialized countries (said
food is also hyper-caloric) and
on top of that, we work more out
of the home compared to people
from just a few decades ago.
Nowadays, people walk less and
keep their refrigerators close by,
which is not a good thing!
These lifestyle changes
have rewired our brains in such
a way that some are habitually
seeking out high-energy,
dense foods such as fast food
and sugary drinks while
also expending less energy
watching television rather than
going for a walk.
This day-to-day self-destructive
behavior upsets the energy
storage equation and has a very
negative impact on health.
Once these people decide
that enough is enough, usually
during the month of January
and after the Christmas holidays,
they then embark on a ftness
journey that for some lasts for as
little as two weeks, but for others,
becomes a lifetime experience.
A high sense of motivation
embraces all ftness beginners on
their frst steps towards a healthier
lifestyle, but soon after, some
start encountering obstacles that
may eventually decrease their
motivation and make them quit,
while others continue. Those who
have tried and given up know this
very well, because they have done
it many times, and cant seem
to fnd an answer as to why they
quit. This frustration drives
some of them to the point where
they decide that exercise is
something they will
pick up sometime in
the near future (keep
in mind that during
this sedentary period
the body may develop
a chronic disease like
high blood pressure
or diabetes, to name
a few), and once
again they are back
to square one, eating
more and moving
less.
The answer to this
has to do a lot more
with psychology than
anything else, but
that can be discussed
in a future article.
An in-home personal
training program can
provide some relief from these
issues by simply making things
easier, especially for those who
have difculties.
Having an in-home
personal trainer can have a huge
impact on the way clients adhere
to and maintain a ftness program;
for instance, it eliminates the
commute to the gym. The time
and efort spent getting ready
to leave the house then getting
into a car/bus/train can be a big
deterrent for anyone starting out
on the path to ftness, and it can
subsequently become a reason to
quit. However, if the trainer
shows up at their clients place
of residence, this will save
them time and they can avoid
the obstacles and delays of
commuting, especially in the
middle of the winter. This
facilitates and therefore increases
the chances for them to adhere to
a ftness program. An in-home
personal trainer will have better
insight into their clients habits
by getting to know the way they
live and learning their daily
routines. This information is
key when prescribing exercise
and nutritional programs. For
example, the trainer can get
an idea of the quality of food
purchased, and suggest methods
of shopping or reading labels, or
he/she can get more involved by
providing clients with a shopping
list or even helping them buy
their groceries.
The trainer can also help
utilize the home as a tool for
exercise for example, having
the client walk up and down a set
of stairs. A trainer can also set up
an efcient home gym that the
whole family can enjoy, so once
Today, things are a bit diferent;
we dont have to hunt down or
chase prey, we dont have to go
through periods of starvation,
we have plenty of food sources
in industrialized countries (said
food is also hyper-caloric) and
on top of that, we work more out
of the home compared to people
from just a few decades ago.
Nowadays, people walk less and
keep their refrigerators close by,
which is not a good thing!
These lifestyle changes
have rewired our brains in such
a way that some are habitually
seeking out high-energy,
dense foods such as fast food
and sugary drinks while
also expending less energy
watching television rather than
going for a walk.
This day-to-day self-destructive
behavior upsets the energy
storage equation and has a very
negative impact on health.
Once these people decide
that enough is enough, usually
during the month of January
and after the Christmas holidays,
they then embark on a ftness
journey that for some lasts for as
little as two weeks, but for others,
becomes a lifetime experience.
A high sense of motivation
embraces all ftness beginners on
their frst steps towards a healthier
lifestyle, but soon after, some
start encountering obstacles that
may eventually decrease their
motivation and make them quit,
while others continue. Those who
have tried and given up know this
very well, because they have done
it many times, and cant seem
to fnd an answer as to why they
quit. This frustration drives
some of them to the point where
they decide that exercise is
something they will
pick up sometime in
the near future (keep
in mind that during
this sedentary period
the body may develop
a chronic disease like
high blood pressure
or diabetes, to name
a few), and once
again they are back
to square one, eating
more and moving
less.
The answer to this
has to do a lot more
with psychology than
anything else, but
that can be discussed
in a future article.
An in-home personal
training program can
provide some relief from these
issues by simply making things
easier, especially for those who
have difculties.
Having an in-home
personal trainer can have a huge
impact on the way clients adhere
to and maintain a ftness program;
for instance, it eliminates the
commute to the gym. The time
and efort spent getting ready
to leave the house then getting
into a car/bus/train can be a big
deterrent for anyone starting out
on the path to ftness, and it can
subsequently become a reason to
quit. However, if the trainer
shows up at their clients place
of residence, this will save
them time and they can avoid
the obstacles and delays of
commuting, especially in the
middle of the winter. This
facilitates and therefore increases
the chances for them to adhere to
a ftness program. An in-home
personal trainer will have better
insight into their clients habits
by getting to know the way they
live and learning their daily
routines. This information is
key when prescribing exercise
and nutritional programs. For
example, the trainer can get
an idea of the quality of food
purchased, and suggest methods
of shopping or reading labels, or
he/she can get more involved by
providing clients with a shopping
list or even helping them buy
their groceries.
The trainer can also help
utilize the home as a tool for
exercise for example, having
the client walk up and down a set
of stairs. A trainer can also set up
an efcient home gym that the
whole family can enjoy, so once
the client becomes more
independent of their trainer and
starts exercising alone, they can
continue from their own home.
Another important aspect of in-
home personal training is the
involvement of family members.
Ive been surprised by how much
kids love to see their parents
exercise, and how over time,
this creates a pattern of behavior
in which exercise is seen not as
punishment, but as a way for the
family to have fun together.
An in-home personal
trainer can monitor performance
once the client gets to the fnal
stage. Because some people
tend to get comfortable once
they reach their goals, they run
the risk of falling back into an
unhealthy state. It is important
to have a personal trainer come
around, who can, through an
objective assessment, make
sure these people stay on the
right track. For beginners, this
is a constant struggle, because
building up a good habit can
take years, so it is important
for trainers to keep an eye on
individuals once they reach
their goals. Another remarkable
aspect is that many people feel
more comfortable exercising
at home. There are no large,
intimidating lifters sticking
their chests out or grunting
as they curl or bench a ton of
weight, nor are there any Don
Juans (or Juanitas!) trying to
bother the clients. At home, one
can have privacy and to many,
that is priceless.
Another beneft of working out at
home is the cleanliness of training
in ones own environment. We
are less likely to catch colds or
bacterial or fungal skin disease
from the sometimes unsanitary
equipment in a gym. Also, there
are no membership fees!
If your clients are having
difculties starting or sticking
to a ftness program, or they are
seeking a way to save time and
money try suggesting in-home
personal training. Bringing
exercise closer to their personal
lives may motivate them in a way
nothing else could.
Miguel Franco is a kinesiologist who has worked as a
personal trainer for over 16 years and as an exercise physiologist
for over two years. His expertise consists of prescribing in-
home personal training programs for all populations, especially
older adults and individuals afected by chronic disease.
Miguel is currently involved in the development of persuasive
design methods and technologies to change
behaviors related to health and ftness.
Having studied in medical school in his
native Colombia, he believes that physical
activity should be fun and health-oriented,
rather than just focused on weight loss
and punishment.
Miguel has also worked with
Canadas York University to
provide high performance
testing for frefghters and
athletes, including the
Toronto Maple Leafs.
For more information, visit
www.locomotionftness.ca

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to be the most pow-

1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!

1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!

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1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!

has fast become

have been reported to be very solid

to be the most pow-

1 Bottle - $109.95 / Buy 3 Get 1 FREE! (4 bottles) - $329.85 Save $109.95!

1 Bottle - $79.95 / Buy 3 Get 1 FREE! (4 bottles) - $239.85 Save $79.95!

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