Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
SIZE VS.
STRENGTH?
CEU CORNER
BEHAVIOR
CHANGE
SCIENCE
FALL 2017
FALL
V OL U ME THI RTY- F IV E // N U M BER FO U R
2017
36
48
PHOTO: © DAVID JOLES/MINNEAPOLIS STAR TRIBUNE VIA ZUMA WIRE
ON THE COVER
36 BAHRAM AKRADI:
IT TAKES A VILLAGE
Together, we can help
both people and the
planet—to be healthier.
Learn the Life Time
CEO’s plan for the future.
52
BY LAUREN BEDOSKY
COVER PHOTO
BY LIFE TIME, INC.
BY ALEXANDRA WILLIAMS, MA
05 PRESIDENT'S MESSAGE
12 OVERCOMING BARRIERS WITH
BEHAVIOR CHANGE SCIENCE 62 CAN YOU SPOT THE HEALTH
BY SHIRLEY ARCHER, JD, MA FOOD IMPOSTORS?
BY MATTHEW KADEY, MS, RD
48 HYPERTROPHY VS. STRENGTH:
TWO UNIQUE APPROACHES
BY KYLE STULL, DHSC, MS, LMT,
NASM-CPT, CES, PES, CSCS
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 3
CONNECT
AMERICAN FITNESS
EXECUTIVE TEAM
EDITORIAL STAFF
D ESIGN A.MorleyDesign
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be reviewed for timeliness, relevancy and accuracy. If we feel it will be valuable for publisher and contributors cannot guarantee such materials are safe and proper for
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4 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
PRESIDENT’S MESSAGE
WE ARE STRONGER
TOGETHER
As we bring you this issue of American Bahram Akradi. His forward-thinking has
Fitness, I am inspired by how strong the shifted the health club landscape to expand
fitness industry is and how we continue to its focus from fitness to an all-encompassing
LAURIE McCARTNEY, PRESIDENT grow. But strength is about more than size. healthy lifestyle. We are looking forward to
Our real strength grows from the collective his keynote on October 13 on the Evolu-
of what each of us brings to our commu- tion of Fitness at the NASM Optima 2017
nity—and the support we offer each other Conference (www.nasmoptima.com) Oc-
TAKE FIVE as we pursue a healthier future for ourselves
and our clients.
tober 12-15.
We are excited that you are so actively
Being strong doesn’t mean you have to engaging with us and our community on
CHECK OUT FIVE OF OUR be big. Ponder how relevant this state- our social media channels (listed below).
FAVORITE HIGHLIGHTS ment actually is for us and all its potential That makes us stronger and better, too. You
FROM THIS ISSUE! meanings! It applies to the science behind have personal and professional triumphs,
developing maximal strength and the myth strategies you’ve used to help clients suc-
25 CEU: FIT FOR TWO that women will get “big” if they lift…the ceed, and posts that continually inspire us
How to help future results of HIIT group exercise class formats all to make a positive impact and achieve
mothers and their like STRONG™ by Zumba...the perseverance even more.
babies to be safe,
healthy and fit during
of clients who we help to attain a healthier We look forward to our continued
pregnancy. weight or prepare for their upcoming role conversations and how we can strengthen
of motherhood. The word strong has so each other, our community and our clients
36 ON THE COVER: many relevant and interchangeable uses. as we pursue a healthier future. See you on
BAHRAM AKRADI (You’ll see many of these throughout this Facebook and Instagram!
The Life Time CEO is issue.) And though there is strength in
shaking up the industry numbers, each of you is living proof that Yours in health,
…again.
one person can make an incredible impact
on so many others.
42 WANT TO BUILD
STRONGER GROUP
EX BONDS?
Strength is also about endurance. Both
AFAA and NASM have shown this quality
The class that sweats since the inception of the fitness industry.
together gets together! Laurie McCartney
AFAA has been a key group fitness player
President – Global Fitness & Wellness Solutions
for over 34 years, and this year, NASM is
48 NASM-OPT™:
STRENGTH VS
HYPERTROPHY
celebrating its 30th anniversary milestone.
Think back to how different our industry
was 30 years ago! The spaces of the health
Two unique
approaches. club were defined by men pumping iron and www.facebook.com/personaltrainers/
women in the aerobics room (with pregnant www.facebook.com/afaa.fit/
52 STRONG BY ZUMBA®
A look at this new
full-body HIIT format.
women nowhere to be seen). All that has
changed, and additional transformations are
on the horizon, as you’ll read in our cover
www.instagram.com/nasm_fitness/
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 5
BY LAURA QUAGLIO
NASM PROS: Lakers, who made Oviedo his exclusive practitioner on his 2015–16
farewell tour (see inset photo of Bryant with Oviedo and his family).
THE NBA’S GO-TO TRAINERS “When working with an athlete, instructors might think that
they should add more resistance or weight during sports-specific
skill training. That’s not what you want to start with,” says Oviedo,
MS, LMT, NASM-CPT, CES, PES and director of clinical services at
the Sports Performance Center at The Star in Frisco, Texas. If an
athlete is out of alignment, piling on weight will just increase the risk
of injury. “The intake part—the assessment—is really important.
That preps your client down the road to be a better, stronger, faster
athlete.” His top tips:
Go beyond OHSA. This and the single-leg squat assessment
provide a good start, but consider other tests, too. For the vertical-
jump test, don’t just record height; watch how the athlete lands. The
Landing Error Scoring System (LESS) test—explained in the NASM-
CES and PES courses—highlights 17 points where movement can
break down before, during and after a jump.
Assess and correct before game play. “Before every game,
I would literally get Kobe up on the table and use a goniometer and
move those joints around to see what needed to be addressed,” he
says. The one time Oviedo couldn’t do this,
Bryant tweaked his back and took 3 days to
recover. “After that, I was with him for every
game,” says Oviedo.
Read clients’ signals. “The recovery
piece is as important as the training piece,” he
says. “If they’re worn out and tight, you don’t
want to train them again.” Scrap your original
plans if it’s not what the athlete needs that day.
Don’t just cue; inform. Yes, you want to
cue the athlete throughout each exercise, but
NASM PROS ARE
also explain what you’re doing. (Why, for instance, you’re having them
EMPLOYED BY EVERY
stand on one foot and balance.) “You want them to start understand-
TEAM IN THE NBA.
YES SIR ! ing how their body is responding,” he says.
Be a lifelong learner. Oviedo has a BA in physical education and
an MS in exercise science, in addition to the NASM certification and
specializations, and training in the Fusionetics Performance Health
System. He also earned his massage therapy certification so he could
do the soft-tissue work that was out of scope for him as a CPT. “Don’t
rest on your laurels,” he advises. “Learn as much as you can about
human movement science, and stay on top of the research.”
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 7
TRAINING EDGE INDUSTRY NEWS, INSIGHTS & TOOLS
I
mean…we love yoga. Research finds that, in addition to building
strength and flexibility, yoga can reduce lower-back pain, heart rate
and blood pressure, and it may help people with anxiety, depression ENLIGHTENING
and insomnia. But it’s not without its risks. A recent review of U.S.
YOGA-INJURY
STATS
injury reports found that 29,590 hospital emergency room visits from 2001
to 2014 were due to yoga-related injuries. Study authors Thomas A. Swain,
MPH, and Gerald McGwin, MS, PhD, from the University of Alabama, Bir-
mingham published these findings in Orthopaedic Journal of Sports Medicine
[2016; 4 (11), 2325967116671703], noting that the number of injuries has been
growing over that same time period and that the highest injury rate is in the
over-65 age group.
In Yoga Journal, McGwin theorized that, among other things, “More
people perhaps are gravitating toward yoga who are not more prepared,
or teachers or the studios that are opening perhaps aren’t at the level they
should be.”
If yoga is part of your programming, ensure instructors are well-trained
and older adults, in particular, have gained clearance from their physician.
For all ages, modifications should be shown for each pose; see sidebar on page
68. Want to learn how to lead a safe, challenging multilevel yoga class in a
variety of settings? Check out the AFAA Practical Yoga Instructor Training
course: https://www.afaa.com/courses/practical-yoga-instructor-training.
8 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
THREE CHEERS FOR COACHING
STUDENTS ABOUT PROPER REST:
MAKING A DIFFERENCE IS EASIER THAN
every time,” he says. Use them on treadmill YOU’D DREAMED WAS POSSIBLE.
Put “Sleep”
members through sharing of towels,” says
Gerba. Wash all dirty towels, gym clothes and
on Young Athletes’
underwear in hot water.
5. If you catch a cold virus, stay home for
Training Plans
at least the first 2–3 days, which is when you’re
most contagious. A co-worker is sure to prefer
covering your class over catching your germs.
College athletes need a minimum of 8–9 hours of sleep per night, say experts.
Less may reduce physical and mental performance on and off the court. It can
also slow injury recovery because the body repairs itself during sleep.
included a 2-hour education and Q&A kickoff session, using a FITBIT® sleep
tracker, sleep diaries, text-messaged sleep facts and 24/7 access to support.
But the initial sleep-facts seminar had the biggest impact, say participants.
with young athletes, you may want to talk about how sleep can affect their game.
Healthy Sleep Tips on sticking to a sleep schedule, creating a bedtime ritual and
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 9
TRAINING EDGE INDUSTRY NEWS, INSIGHTS & TOOLS
EXERCISE,
NOT OPIOIDS
We often think of exercise as lengthening lifespan by
reducing disease risk. But it may also help prevent acci-
dental opioid overdoses. This year, the American College
of Physicians published recommendations reminding
doctors that nondrug options should be the first-line
treatments for acute or subacute lower-back pain [2017;
166 (7), 514–530]. These included tai chi, yoga, motor-
control exercise, massage, acupuncture, progressive
relaxation and others.
“Physicians should consider opioids as a last option
for treatment and only in patients who have failed other
therapies, as they are associated with substantial harms,
including the risk of addiction or accidental overdose,”
says ACP President Nitin S. Damle, MD, MS, MACP.
10 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
se Moves WITH ITS FLAGSHIP PROGRAM, CSS GROUP FITNESS CAN SET UP A FULL-BLOWN CYCLING CLASS FOR
UP TO 30 PEOPLE—ANYTIME, ANYWHERE, INCLUDING IN A FIELD, PARKING LOT OR MALL CONCOURSE.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 11
SPECIALTY TRAINING PROGRAM DESIGN CONCEPTS
FORCE OF HABIT:
How Behavior Change
Science Impacts Success
Understanding the principles of behavior change helps fitness professionals
deliver long-lasting results and build a strong training business.
BY SHIRLEY ARCHER, JD, MA
Fitness pros know successful training programs require time, progression and individu- She may need help mastering the best
alization. Yet trainers often have clients who just don’t achieve their goals—they fail to exercises and discovering how to avoid
making excuses for not training.
lose weight or they give up after a few months—despite nutrition and fitness program-
The bottom line is that even when
ming grounded solidly in science. Given our dedication to empowering our clients to people say they want to be healthier, they
make positive life changes, this can be disappointing or even maddening. Why does this need specific reinforcement to overcome
keep happening? counterproductive habits and attitudes—
and they need to understand how those
The answer lies in the science of behavior It’s not enough for a client to decide to old patterns developed in the first place.
change. Significant research findings lose 25 pounds or to sign up for training Fitness facility owners and managers,
show that behavior change strategies are three times per week. Each individual program directors, group fitness instruc-
essential to helping people adopt the habits requires specific support. For example, tors and personal trainers who learn how
required to reach health and fitness goals a client may need to learn what foods to provide this behavior change support
and to improve life quality. to eat and what triggers him to overeat. can become more effective drivers of
12 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
Program Yourself to Be an Agent of Change WHAT’S IN THE COURSE
The NASM-BCS is
The NASM Behavior Change Specialization delivered completely online.
Learn the nuances of what makes people tick. The training includes:
You don’t need to be a licensed psychologist to effect positive • online course
behavior change. What you do need, however, is a basic • ebook
understanding of how to motivate people to change health and • video lectures
fitness habits. Learn practical evidence-based principles • learning activities
and specific intervention techniques in the • quizzes
NASM Behavior Change Specialization (BCS). • final online exam
For more information,
This course shows you how to:
go to www.nasm.org/BCS.
• Pinpoint motivational triggers and determine
your clients’ greatest barriers to change.
• Apply the appropriate intervention techniques
aligned with your clients’ personality, and
identify their ability to change.
• Design programs that can yield quicker,
more effective results, and help to raise
client retention.
• Adjust training methods as your clients
progress in their training.
Defining Behavior
Change Science she often ate when she wasn’t actually beyond offering motivation and positive
Behavior change science explores evidence- hungry enabled her to identify her eating support. Courtney needed specific insights
based methods that promote healthy triggers and change this behavior. on the habits and ways of thinking that
behaviors, such as staying physically ac- Ross and Courtney also addressed her prevented her from achieving her fitness
tive, maintaining a healthy weight, and fear of being judged and weight loss goals.
abstaining from tobacco and excessive when exercising in front This case study also
alcohol use. Perhaps the best way to un- of others. He scheduled Behavior change demonstrates how im-
derstand it is to see how it can be applied. every training session strategies are portant it is to be specific
for Courtney when a lot evidence-based when applying behavior
B E H AV I O R C H A N G E of people were around change science, while
S C I E N C E I N AC T I O N and kept Courtney’s methods used to making the information
Bill Ross, NASM-CPT and Master Trainer focus on the workout. promote healthy relatable rather than
and a health and life coach in Denver, After six sessions, Ross behaviors, helping clinical.
shares this client story to illustrate how asked Courtney if she
to apply behavior change science to fit- had noticed a person people adopt the BEING
ness training: wearing a funny outfit. habits required to SPECIFIC
Courtney* wanted to lose 180 pounds. She answered no and reach their health —AND
She was an emotional eater with major realized that if she didn’t SCIENTIFIC
fears of exercising in a gym. Ross and notice that person, no and fitness goals. “Using scientific princi-
Courtney first addressed emotional eating. one else was watching ples of behavior change
Courtney wrote down her thoughts and or judging her either. After 18 months of consists of knowing a client well, un-
memories when she felt like she needed to training, Courtney lost 160 pounds and derstanding the driving forces behind
eat. This activity helped Courtney realize changed her life forever. all behavior and [applying] the specific
every time she felt sad or upset as a child, Courtney’s example shows that apply- tactics a trainer can use to get results,”
she was given food. Understanding that ing behavior change principles goes well says Erin A. McGill, MA, NASM-CPT,
DEFINING COGNITIVE
B E H AV I O R A L T H E O RY
People respond to their perception of a
situation—not the objective facts. Cognitive
behavioral theory, therefore, focuses on
how a person’s thoughts, emotions and
behaviors are connected and affect one
another. For example, eating in response to
14 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
feelings of sadness or distress—instead of This example illustrates how a trainer
hunger—reveals the connection between can use positive coaching, goal setting
emotions and behavior. and positive reinforcement. These tools
Cognitive behavior interventions help build a client’s self-confidence to achieve
people identify thinking patterns that fitness and weight objectives. The trainer
trigger these kinds of feelings so they can can help a client understand the specific
change the targeted behaviors (NASM behaviors they need to accomplish goals
2014). In a cognitive behavioral study with and to increase the chances of long-term
316 participants with obesity, interven- success.
tion group subjects learned goal-setting,
action-planning, barrier-management and A “Change” That’s
self-monitoring strategies. At a 2-year Worth Making
follow-up, investigators found that those Applying these theories to your own fit-
who had learned these skills continued to ness training can be straightforward and
lose weight, maintain exercise and follow ultimately make the difference between
healthy eating habits (Göhner et al. 2012). success and failure. “Incorporating be-
havior change principles with exercise
DEFINING science programming
SOCIAL increases a trainer’s value
Cognitive behavioral
COGNITIVE to each client, not only
T H E O RY interventions monetarily, but also
People learn behaviors help people identify as the expert who can
in social contexts and help a client change
thinking patterns
become influenced by behavior patterns that
personal and environ- that trigger negative may have existed since
mental factors. For ex- perceptions so childhood,” Ross says.
ample, if you see a role “My client success rate
they can change the
model do something, increased from 65%
you’re much more likely targeted behaviors. to 98% by implement-
to do it yourself. Self- ing behavior change in
efficacy—a person’s confidence to take training programs.”
actions to achieve goals regardless of For fitness professionals who want to
obstacles—is another important aspect make a lasting impact on a client’s life and
of this theory. Goal setting and positive health, understanding behavioral change
reinforcement, therefore, are tools of this science may be the ultimate key.
method to boost self-efficacy and increase
the likelihood of successful behavioral SHIRLEY ARCHER,
change. For lasting weight loss and in- JD, MA, award-
creased physical activity, social cognitive winning certified trainer
theory is the most-often-applied behavioral and author of 15 books,
health theory in research studies (Joseph worked as a health
et al. 2016). educator, lecturer and
McGill offers an example of how a trainer for the Health
personal trainer would apply this method. Improvement Program at Stanford
“The trainer would say, ‘We’re going to University for 15 years. Reach Shirley at
work on your goals. Goal setting is im- www.shirleyarcher.com, @shirleyarcher
portant for a number of reasons. I want (Twitter), @shirleyarcher (Instagram) and
you to do the first draft, and then we will @shirley_archer (Pinterest).
review them together next session. Think
about your end goal and the things you REFERENCES www.prAna.com
have to do to get there. These are process Göhner, W., et al. 2012. Two-year follow-up of an interdis-
goals.’ Then, after goals have been set and ciplinary cognitive-behavioral intervention program for obese
adults. Journal of Psychology, 146 (4), 371–91.
are achieved, the trainer would offer the Joseph, R.P., et al. 2016. Applying psychological theories to
following: ‘You did great this month and promote long-term maintenance of health behaviors. American
hit your goals. Your homework is to write Journal of Lifestyle Medicine, 10 (6), 356–68.
NASM (National Academy of Sports Medicine). 2014. Be-
up what was different and how it made havior Change Specialization. Chandler, AZ: National Acad-
you feel.’ ” emy of Sports Medicine.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 15
INSTRUCTOR NOTES SHARPENING YOUR SKILLS
AN INTELLIGENCE ANALYST’S
GUIDE TO COMMUNICATION
What I learned while advising U.S. policymakers can help
you be more effective and confident with clients.
BY ABIGAIL KEYES
What can a group fitness instructor or personal trainer learn from an intelligence humble and accurate. Whether I’m work-
analyst? A lot!
ing with a client one-on-one or leading
a ballroom with over 100 participants,
In my 8 years as an analyst and writer for the U.S. intelligence community, I learned these analytical, briefing and communi-
how to convey important information quickly and efficiently to some of the country’s top cation skills have helped me more than
policymakers. Sometimes I had to tell them, politely, that they were wrong. No pressure! I ever expected. Here’s a sample of what
I learned during those years that might
Other times I didn’t have an immediate a string of poor policy decisions (Petersen help you sharpen your professional edge.
answer for a tough question. With clients 2011). I also learned a lot about how to
who made foreign policy decisions that manage egos, including my own. Convey a Friendly
affected global politics, it was imperative Thankfully, my work today as a group Sense of Confidence
that I deliver information quickly and dance and fitness instructor isn’t quite as As an intelligence analyst, I learned quickly
accurately. The stakes were high—one stressful, but I still call on much of what that lack of confidence undermines a
misinterpreted message could have led to I learned as an analyst to be engaging, briefing’s bottom line. The same principle
16 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
applies in the fitness studio. Your non- to get leadership positions (Anderson & if they are not done using proper form.
verbal communication can show clients Klofstad 2012; Klofstad et al. 2012), and It’s also important to speak a bit slower
you are knowledgeable and friendly. that people associate lower-toned voices and enunciate more than you would in
with authority and trustworthiness. your daily conversations (Collins 2004).
E Y E C O N TAC T If you have a higher-toned voice, avoid Often if we’re nervous or enthusiastic,
The first thing you learn when giving ending sentences with a questioning in- we can speak so quickly that our audi-
intelligence briefings is the importance of flection, which can also undermine your ence can’t understand us. Even if you’re
making and holding eye contact, and this authority. You need to sound sure of what teaching with a headset microphone,
is just as important when cuing clients. you’re saying, and that might take some crisp consonants and vocalized vowels
It helps them feel seen and appreciated, adjusting of your casual speaking voice. ensure that your clients hear every cue
especially if they’re new, and that encour- and correction clearly.
ages them to return. Communicate
Research has found that public speak- Quickly and Clearly C O M M O N T E R M I N O L O GY
ers who make regular eye contact with Intelligence analysts must get their point When working with clients, especially
their audience are perceived to be more across to busy policymakers quickly beginners, stick to nonmedical terms
persuasive (Sundaram
& Webster 2000). Some
public speaking coaches Video Yourself Have you ever watched a video of yourself speaking? I had to as part
of my analytical training. I still reflect upon those videos in the studio,
suggest looking around even though the first ones were pretty cringeworthy. I’ve also watched a lot of videos of myself in my
the room in a Z pattern roles as a fitness and dance instructor and have learned from them to be a stronger communicator.
to keep the eyes moving Watching videos of yourself teaching a class or even a private training session can be a fantastic tool to
(Collins 2004). evaluate your body language, vocal projection, cuing and overall energy (Sherin & van Es 2005). It’s easy
if you have a mobile device; just make sure the camera captures your whole body. If you work in a studio
B O DY L A N G UAG E with a mirror, place the camera in a back corner where it can record your body in the mirror’s reflection.
If you’re at the front of a Before you do, though, make sure that your device has enough storage and battery life for an entire class.
large group fitness class, And definitely get your students’ consent before recording, even if they’re not in the frame.
you’re probably leading
with the exact movements Later, watch the footage, ask yourself these questions and decide where you can make improvements.
your clients will follow. • Do my instructions make sense? • How much eye contact am I making?
But with a smaller group • Am I speaking clearly at all times? • Am I looking at everyone in the room?
such as a Pilates reformer • Do I look confi dent yet relaxed? • Are members picking up my cues right away?
class or in personal train-
ing sessions, you’re likely
standing, giving verbal and
physical cues to your client.
Research suggests the best
cues convey friendliness
and interest—think casual
smiling, light laughter,
open body posture and
a slight lean forward in
the body (Sundaram &
Webster 2000).
Also, avoid folding your
arms across your chest:
This can make you appear closed off or without ambiguity. Fitness leaders must about anatomy. Instead of “femur,” for
even frustrated. Good posture exudes do the same, particularly in a group class example, say, “thigh bone.” Or instead
confidence, so pull back your shoulders where the instructor’s voice competes of “iliopsoas,” just use “hip flexor.” Save
and stand tall. When observing a client, with music. the anatomical talk for your colleagues.
stand with your hands clasped behind your
back to show you are confident, yet open. PRECISE, CLEAR SPEECH V I S UA L A I D S
Group fitness instructors should verbally Policymakers love graphics, and so do
VO CA L T O N E cue their classes in and out of movements clients. Research shows that using visu-
If you have a naturally higher-pitched voice, quickly and clearly. Make sure your class als while teaching significantly improves
you might want to practice lowering your interprets your words the way you intend learning and retention of new informa-
pitch. Researchers have found that adults them, particularly with difficult move- tion (Collins 2004; Stokes 2002). When
with lower-pitched voices are more likely ments or ones that might pose injury risks appropriate, make printouts or use other
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 17
INSTRUCTOR NOTES SHARPENING YOUR SKILLS
visual references such as posters or books all the answers. Some people would what descriptions truly stick with our
to show specific muscle groups or bones rather create an answer or talk around a clients. We are also constantly learning,
to supplement your teaching. Even better: subject rather than look uninformed. But adapting and polishing our methods to
Make something your client can take home. in reality, clients will respect you more make sure our clients understand and
if you admit when you need to do some integrate our guidance quickly and safely.
Get Better at research and get back to them. Instructors succeed when their partici-
Answering Questions Studies have found that children who pants truly learn something new or look at
When clients ask questions during a want to impress adults around them often old information in a new light. Intelligence
class, make sure to repeat the question so make up answers to a question if they officers also must ensure that their brief-
everybody can hear it before you begin don’t know the right answer (Waterman ings shift—or elaborate on—their clients’
your reply. et al. 2000). Of course, we don’t want to perceptions or viewpoints, hopefully so
they will make the best decisions for the
citizens of their country. And while the
fate of the nation isn’t at stake when you
lead your group fitness classes, you owe
it to your clients to be engaged, inspiring
and informative.
ABIGAIL KEYES is a
writer and researcher
with a background in
performance studies and
wellness. She holds an
MA in dance and per-
formance studies from
Mills College, and she has taught dance,
fitness and somatics on five continents. She’s
While we’re imparting earning her mat and reformer teaching certi-
our knowledge to our fication in STOTT PILATES, and she lives in
Berkeley, California.
clients, we are also
learning from them. REFERENCES
on which cues are most Also, remember that what you say is
leadership roles. PLOS ONE, 7 (12), e51216.
Burgoon, J.K., Birk, T., & Pfau, M. 1990. Nonverbal
being heard by clients and maybe even
effective and what repeated. Upholding your credibility is
behaviors, persuasion, and credibility. Human Communica-
tion Research, 17 (1), 140–169.
working one-on-one with a client, be sure Petersen, M. 2011. What I learned in 40 years of doing
intelligence analysis for US foreign policymakers. Studies in
to answer questions quickly and precisely. Teaching Is a Roundabout Intelligence, 55 (1), 13–20.
The client isn’t paying you to wax poetic Teaching is not exactly a Sherin, M.G., & van Es, E.A. 2005. Using video to
about how fascinated you are with the two-way street; a better support teachers’ ability to notice classroom interactions.
Journal of Technology and Teacher Education, 13 (3),
structure of the glenohumeral joint or the analogy is a round- 475–491.
latest peer-reviewed research on workout about. While we’re Stokes, S. 2002. Visual literacy in teach-
which we won’t have the answer. regularly reflect C. 2000. Do children try to answer nonsensi-
cal questions? British Journal of Developmental
One of the first things I learned as an on which cues are Psychology, 18 (2), 211–25.
analyst was that it’s all right to not have most effective, and
18 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
BUSINESS COACH LESSONS FOR YOUR BOTTOM LINE
STAR TREATMENT:
Finding and Training ing with well-known people dressed in
High-Profile Clients
fitness clothes who are not camera-ready,
they must feel comfortable around you.
You may even have to sign confidentiality
forms and turn off your mobile phone—no
Trainers with celebrity clients share their secrets for selfies unless they want one. “I carry my
elevating the wellness and performance of the glitterati. cellphone when walking the Hollywood
Hills outdoors with my clients only for
B Y L AW R E N C E B I S C O N T I N I , M A emergency purposes, but otherwise it
remains off,” says Jeff rey Bornman, a
If you’ve dreamed of training famous actors, athletes, business people or other celebri- trainer who works with celebrities in
ties, it’s important to realize that you can—as long as you do certain things right and Hollywood, California. “Your client has
to know that whatever happens between
avoid doing certain things wrong. You also need a unique job mindset and a special
the two of you will stay between the two
understanding of these kinds of clients. of you. Trust is the most important issue
for them when letting their guard down to
Celebrity clients expect three things 3. TOP-TIER PROFESSIONALISM. It’s all work with you in such a personal capacity.”
above all else: business with the famous. They’re not
1. CONFIDENTIALITY. You can never reveal in this to be your friend, and you have How Flexible Are You?
anything said or done in your training to bring your A-game to every session. Celebrities need a trainer who understands
sessions unless you’re given the “okay” Now, let’s walk through each of these: their special needs and expectations. You’ll
in advance. have to accommodate ever-changing
2. FLEXIBILITY. Stars’ schedules, goals Can You Keep a Secret? schedules without showing a hint of frus-
and demands can shift like the winds; Confidentiality must be absolute with tration at tardiness, missed appointments
you must be able to adapt. celebrity clients. Because you’ll be work- and changed programs. You’ll have to be
20 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
okay with clients multitasking—taking MS, NASM-CPT, CES, PES, CSCS, recipi- sphere of influence. And the generous
urgent calls or texts during sessions. ent of the 2017 IDEA Personal Trainer of ones take care of you and your family.
Todd Durkin, MA, CSCS, founder of the Year Award and owner of The LAB [NFL quarterback] Drew Brees, whom
Fitness Quest 10 in San Diego, agrees that Performance & Sports Science center in I’ve been training for 15 years, recently
having a high-profile client comes with Fairfield, New Jersey. took my entire family to Kauai for an
unique responsibilities that transcend the Furthermore, says Durkin, “If they incredible vacation.”
normal 60-minute interaction. “While I trust and like you and you have a solid The marketing voice and influence of
treat all my clients with the same energy, relationship with them, they have the famous clients can be a game-changer, says
focus and attention,” he explains, “many ability to open up opportunities in their Mark Fisher, who trains elite Broadway
times high-profile clients need more time
outside of our session with additional
accountability and motivation. Because Tips from the Pros
they are often very busy, it’s easy for
them to get distracted and off course, so for Landing Famous Clients
it’s my job to make sure they are doing
Looking to find some higher-profile clients? Here are some tips from the experts:
what they should be doing when they are
not with me.” ★ “Start by looking current, sleek and professional in all of your market-
ing materials, from your Facebook page to website to business card. Have
Can You Be “All Business”? a consistent message, hashtag and image you represent. Project that
“Whereas some clients are not very serious
consistency.”
about being their absolute best, celebri- —Jeffrey Bornman
ties tend to be more serious about results
and appreciate finding a trainer who ★ “Develop relationships with their ‘handlers.’ All high-profile clients
can facilitate that,” says Doug Brignole, work with handlers like agents, talent managers and publicists. By build-
a Hollywood trainer and champion ing a relationship with them, you position yourself to serve their high-
bodybuilder who has worked with many
profile clients.”
celebs over the years. “Celebrity clients —Mark Fisher
have high expectations of their service
providers but don’t want to feel that their ★ “Become the best in your field. When the A-listers come to town and they
trainer is star-struck by them.” need referrals, you will be the one referred if you are the best of the best in
And make sure you understand that a your city and you’ve built up a reputation.”
famous performer’s appearance is a product —Jennifer Horvath
they use to build their brand. New York
City–based Dominique Adair, MS, RD, ★ “Just ask the universe. Put out there to your current classes and clients
explains that “[while] people are people that you’d love to take on a higher-profile client and would love your tribe
in terms of their response to exercise, I to help you make that happen. Ask everyone to introduce you to just one
have found the ‘appearance stakes’ are high-profile potential client. Soon you are meeting neighbors who are news
considerable with very-high-visibility anchors, friends of friends who are announcers on the local television
clients. It helps me to think I am working station, and your children’s president of the Parent Teacher Association.
with a brand in addition to a person.”
Everyone knows someone.”
Jennifer Horvath, Pilates teacher trainer —Lawrence Biscontini
for Body Harmonics in Montreal, agrees:
“Because they are a commodity, unlike ★ “Start with one celebrity client, and then encourage him or her to tell a
most other clients, celebrities rarely have friend about you. I was referred to a client named Dr. Harold Karpman—
time for, nor want to, chitchat or get to a Beverly Hills cardiologist—by his son. Soon, Dr. Karpman referred me to
know you like your regular clients. They the Gavins. [John Gavin is a former U.S. ambassador and a well-known
are mostly all business and they just want
actor from the 1950s and ’60s, and his wife Constance Towers is a regular
to stick to the workout for their specific,
on General Hospital and has appeared in a number of feature films]. Soon,
measurable goals.”
the Gavins referred me to Pat McQueeny [who was the manager for Harri-
Why It’s Good to Have son Ford]. McQueeny then referred me to Mace Neufeld [producer of many
VIP Clients feature films]. Neufeld then referred me to Phillip Noyce [prominent movie
The benefits of working with famous director]. Noyce then referred me to Colleen Camp [former TV star and now
clients generally outweigh the complica- producer of feature films]. And now Camp is suggesting introducing me to
tions. “Having high-profile clients lends a number of other high-profile celebrities.”
a strong element of social proof for your —Doug Brignole
training business,” says Michael Piercy,
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 21
BUSINESS COACH LESSONS FOR YOUR BOTTOM LINE
performers in New York City. “Among types of roles, like needing to have weight high-profile clients. Bornman recommends
our many Tony Award-winning Broadway gain or weight loss,” says Bornman. “So a fair—but strict—cancellation policy.
stars, we’ve trained choreographer Jerry I have to stay in constant contact with “All of my clients know that I invoice
Mitchell [of Legally Blonde, Kinky Boots their nutritionist and even therapists them for all canceled sessions with less
and On Your Feet] for many years,” Fisher to coordinate their overall wellness so than 48 hours advance notice. They also
said. “He’s been a very public advocate they can achieve their SMART [specific, know that I can try to rearrange things
for Mark Fisher Fitness, which has helped measurable, attainable, realistic, timely] to create last-minute sessions, but at a
grow and legitimize our brand among goals as needed.” markup starting at 100%.”
the Broadway community.” Adair adds: “My job as nutritionist for Self-care also becomes paramount
Finally, you can make considerably most celebrities means I am
more money training celebrities—not responsible for the nutrition
merely because they can afford higher arena myself and then act as
rates, but because of all of the extra effort a wellness coordinator for
you must extend, including strange hours, everything else including
travel time and extra preparation. Those hiring others, composing
hours are billable, of course. medical teams and sourc-
ing exercise equipment.”
It’s a Team Effort
The personal trainer of a celebrity sometimes Confronting the
has to coordinate with other professionals Complications
in the star’s orbit. “I have clients who are Preparation is key to han-
under pressure to prepare for different dling the ups and downs of
TODD DURKIN, MA, CSCS, OWNER OF FITNESS QUEST 10 IN SAN DIEGO, TO CELEBRATE THE RUNNING BACK’S INDUCTION TO THE PRO FOOTBALL
PHOTO: FITNESS QUEST 10
SAYS THAT HAVING A HIGH-PROFILE CLIENT COMES WITH UNIQUE HALL OF FAME. DURKIN HAS ALSO TRAINED NEW ORLEANS SAINTS’
RESPONSIBILITIES THAT TRANSCEND THE NORMAL 60-MINUTE SUPER BOWL CHAMPION QUARTERBACK DREW BREES FOR MANY
INTERACTION. DURKIN RECENTLY JOINED LADAINIAN TOMLINSON, YEARS, DURING WHICH TIME BREES HAS LED ALL NFL QUARTERBACKS
(INSET) WHO HE TRAINED DURING HIS 11-YEAR CAREER IN THE NFL, IN TOUCHDOWNS, PASSING YARDS AND 300-YARD GAMES.
22 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
PHOTO: DAVE ROLDAN PHOTOGRAPHY
HAVING HIGH-PROFILE CLIENTS LENDS A STRONG ELEMENT OF FORMER NEW YORK GIANTS OFFENSIVE LINEMAN AND TWO-TIME
SOCIAL PROOF FOR YOUR TRAINING BUSINESS,” SAYS MICHAEL SUPER BOWL CHAMPION KAREEM MCKENZIE, BOTH OF WHOM
PIERCY, MS, NASM-CPT, CES, PES, CSCS. PIERCY (CENTER) HAS JOINED HIM EARLIER THIS YEAR TO CELEBRATE THE GRAND
TRAINED A NUMBER OF CELEBRITIES AND STAR ATHLETES THROUGH OPENING OF HIS NEW PERFORMANCE & SPORTS SCIENCE FACILITY
THE YEARS, INCLUDING ACTOR R. MARCOS TAYLOR (LEFT) AND IN FAIRFIELD, NEW JERSEY.
because having demanding clients re- Training a Star While celebrities may rush in late
quires you to be resilient enough to At the movement level, training a celebrity and need to leave early, their challenges,
accommodate strange schedules. “My is about the same as training anybody else. goals, questions and physical issues are
VIP clients know that I offer ‘concierge “I don’t train celebrity clients differently consistent with those of traditional clients.
training,’ which includes being able to than non-celebrity clients,” Brignole “Keeping a level head when working with
text me meal questions from restaurants, says. “Doing so would suggest one of all of your clients, regardless of what they
requests for motivation when they are two things: Either celebrities’ bodies are do, or who they are, is so important,” says
on the road, and calls to check in with anatomically different from those of non- Bornman. It’s crucial, he adds, to treat
me,” Bornman says. “All of that comes celebrities, which is obviously not true, all clients the same as we coach each one
at a premium price, and now even some or that I save the ‘good’ workouts for the toward his or her wellness goals.
of my non-celebrity clients want in on celebrities, and I give the ‘bad’ workouts
that special value.” to non-celebrities, which is also not true.” LAWRENCE
BISCONTINI, MA,
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 23
L
Continuing Education Units
in the Convenience of Your Own Home
CEU
AFAA’S CEU CORNER™ is one of the best continuing education offers
available. By simply reading and studying this comprehensive
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earn 2 AFAA/0.2 NASM CEUs for a $35 fee. Visit AFAA.com today!
FITNESS FOR T WO
H ow f i tness professi onals can help k eep p reg n a n t
w omen and thei r babi es safe, he a l t h y a n d f it .
BY LAURA QUAGLIO
Fitness f
I
n the late 19th century, pregnant women were deemed frail, but
strong enough to perform light housework. (Lucky them.) In
an extensive review of studies on pregnancy and exercise since
the 1950s, Kehler & Heinrich (2015) reported that views on
pregnancy progressed significantly with the rise of feminism,
the boom in health and fitness, and an increasing willingness
to question unsupported notions about maternal fitness. (Lucky us!).
Even as recently as 30 years ago, there were two schools of thought
on prenatal workouts. According to Exercising Through Your Pregnancy
(Addicus Books), written in 1998 by renowned obstetrics researcher
James F. Clapp, III, MD, and updated in 2012 with exercise physiolo-
gist Catherine Cram, MS, the “conservative school” feared moms
venturing beyond inactivity and bed rest, while the “liberal school”
included women who had exercised safely throughout pregnancy
and believed it to be “not only normal but helpful.”
This drove a wedge between many pregnant women and their
caregivers—and sometimes friends, family and fitness profession-
als—that hasn’t quite disappeared today. Fortunately, it also sparked
interest in research on pregnancy and fitness, which also continues.
Pregnancy is not something women or their trainers need to take
lying down. In most cases, exercise is good for mom and baby alike—it
just requires some common sense and science-backed precautions.
for Two
fitness professionals are uniquely suited to help women navigate this
territory, Rebelle says many won’t work with them because of fear,
uncertainty and a lack of knowledge about the subject.
Actually, it can be good business for “Working with pregnant women is paper. The key word is “uncomplicated,”
fitness trainers and instructors to have a absolutely the joy of my life,” says Cram, Cram says. Pregnant women should
basic understanding of exercise during who has done so for 17 years. “I want to always consult with their healthcare
pregnancy “so if they have a client who always uplift and educate and empower. provider to determine whether they have
gets pregnant, it’s not a dead stop…or, Pregnancy puts women who are very any complications that may make exer-
God forbid, (trainers) treat them the strong in a very vulnerable place, and cise contraindicated. Once their doctor
same as other clients and they become we need people in this field to help give clears them for exercise, remember to
injured,” says Rebelle. In addition to them back that sense of trust in their own keep your lines of communication open
expanding your marketability, you can body because they’re the best person to and request updates at every workout
become part of the solution, dispelling determine what’s right for them.” to help you adapt quickly if a client’s
pregnancy-exercise myths by sharing circumstances change. In most cases,
evidenced-based research on the topic. Guidance from the ACOG “encourages ambulation,” even
You may even develop a passion for Medical Community if there are complications.
working with this population, as was the “Women with uncomplicated pregnancies
case with Rebelle and Cram, a leading should be encouraged to engage in aero- Quantity, Duration
expert in maternal fitness and founder of bic and strength-conditioning exercises and Intensity
Prenatal & Postpartum Fitness Consulting before, during, and after pregnancy,” the ACOG recommends that pregnant women
(www.prenatalandpostpartumfitnesscon- American College of Obstetricians and follow a workout regimen that aims for at
sulting.com). Gynecologists states in a 2015 position least 20–30 minutes of moderate-intensity
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 29
contraindications to pregnancy exercise, This is one of the conditions for a health- Pregnant Pause…
such as an incompetent cervix, placenta care professional to monitor throughout
or Time
?
previa, preeclampsia or severe anemia pregnancy.
(ACOG 2015; ACOG 2016). FLEXIBILITY. The body increases pro-
30 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
ercising after delivery. can be modified,” she says. For instance, of the more-valuable results may be found
KEEP AN EYE ON NUTRITION. Make sure she mountain bikers can switch to flatter, from push, pull, overhead squat, single-
consumes enough calories and hydrates straighter roads. When clients ask Cram leg squat or balance assessments, but also
properly. This is particularly important if they can keep doing something, she know that some movement assessments
for pregnant women training for longer asks them, “Does this make sense?” and may be skewed by joint laxity.
durations or at higher intensities, such as “Is it worth it?” After the first trimester, modify
elite athletes and fitness pros. “In most circumstances, the fall risk prone or supine exercises by propping up
DISCUSS ACTIVITY CHOICES. ACOG says for the baby, I think, is overstated,” adds the back or hips or using a stability ball.
pregnant women should avoid high-risk Cram. “The baby is very well-protected. Exercises can also be done against a wall
activities including scuba diving and sky With some activities, I’m more fearful (such as wall pushups) or while turned on
diving. It also advises against playing of the mother getting injured.” Bringing the side. Avoid moves that twist the torso.
contact sports like soccer, basketball and home baby is enough of a challenge on
boxing, as well as activities with a high its own; doing so with a sprained ankle WALL PUSHUP
risk of falling, such as skiing (water and or other injury is less than ideal.
snow), gymnastics, off-road cycling and “It’s better to prevent being injured
horseback riding. than to get injured and try to recover,”
CHEER HER ON. Be positive and supportive says Rebelle, who pulled a groin muscle
of her efforts—and encourage her partner early in pregnancy (chasing her dog, not
to do the same. “Women tend to be very exercising) and still hasn’t healed. “Now
hard on themselves, so the trainer’s job I know firsthand why I tell women the
may be to give them permission to take things I do!”
care of themselves in a way that they These recommendations are a good
haven’t before,” says Rebelle. place to start:
Avoid assessments that require her Maintain balance training, but con-
odifying pecific oves to be on her back after the first trimester. duct it on a stable surface and have a chair,
Cram is reluctant to place any type of In this position, the uterus presses on a wall or other source of support nearby.
exercise (save scuba diving, hot yoga large vein that returns blood to the heart Add corrective training to counteract
and hot Pilates) completely off-limits to (ACOG 2016). Never ask a pregnant client the effects of pregnancy, such as an arched
pregnant women. “Most types of exercise to perform a maximal exercise test. Some lower back or rounded upper back.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 31
Include exercises that strengthen the begins, only Phase 1 is recommended
pelvic floor muscles. (NASM 2012).
Provide clear and concise cuing to In most cases, aim for maintenance
ensure client safety, particularly when of fitness rather than gains, keeping safety
modifying exercises or demonstrating front of mind. However, women who begin
new ones. exercising during pregnancy can start
Emphasize the importance of proper with 5–15 minutes of physical activity
breathing; ensure your client does not and gradually increase over time.
hold her breath. Consider adding functional exer-
Modify self-myofascial release to cises that will help the mother when the
avoid prone or supine positions. Avoid baby arrives, such as teaching her how to
SMR on painful varicose veins or swollen properly lift and carry her child.
extremities. Listen to your client. Watch her
closely, and pay attention to her energy
level and form. Regress the exercise or
modify it if form is failing. Stop if she
feels like she should stop.
Rebelle and Cram both stress the
importance of telling your client to listen
to her body. Pregnancy, they say, can be
SMR OF LATERAL a powerful motivator to self-awareness
GASTROCNEMIUS and mindfulness.
Discuss modifications for other Pregnancy in Fitness exercising at high intensities had uncom-
activities. For instance, some martial arts Pros and Elite Athletes plicated labors, delivered healthy babies,
drills can be performed without contact Hinman et al. (2015) mentions that two maintained fitness and returned to sport
and with ample distance from other small studies—one with five vigorously quickly. Those training at high intensity
participants. active women and another with six also had a significantly shorter labor.
Use NASM’s guidelines for Stage Olympic-level endurance athletes—reported Rebelle adds that the mindset adjust-
I (Zone 1) cardiorespiratory training decreases in fetal heart rate and blood flow ment is one of the most difficult aspects
(below). Seek her doctor’s okay before to the uterus when the maternal heart rate of pregnancy for elite athletes and fitness
entering Stage II (below) (NASM 2018). exceeded 90% HRmax. But FHR returned professionals. “They don’t want to lose
to normal soon after exercise was stopped, everything they’ve gained, but this is not
3 Peak/Interval and neonatal outcomes didn’t appear to the time to increase their 1-repetition
2
be significantly affected. As there is “only maximum or shave time off their mile,” says
Lactate Threshold
anecdotal evidence that even strenuous Rebelle. It’s also not the time to try to lose
activity causes preterm labor or delivery,” weight. Even for women with overweight
1 Recovery
Warm-up
30-60 min
workout
Cool down
ACOG’s only warnings seem to be avoid-
ing excessive heat (hyperthermia) and
or obesity, the recommendation is usually
to maintain weight during pregnancy, not
5-10 min 5-10 min
ensuring adequate intake of fluids and make losses or gains.
Warm-up/Cool-down calories to maintain fetal growth. ACOG Athlete clients need to understand
recognizes that competitive athletes may that much of their pregnancy weight will
ZONE 1 ZONE 2 ZONE 3 need more fitness and medical supervi- be accounted for by baby, blood volume,
HRmax (50%–75%) HRmax (76%–85%) HRmax (86%–95%)
RPE = 3–4 RPE = 5–6 RPE = 7–9
sion during and after pregnancy due to fluid and placenta, but gaining a little fat is
their more-intense training. essential, too. Breastfeeding and training
In the NASM Optimum Performance Fitness pros may find that continuing during recovery will help them lose excess
Training™ model, training in Phases 1 high-intensity training throughout preg- weight quickly postpartum.
and 2 during the first trimester is recom- nancy may produce fitness gains, even
mended, (visit the NASM website for when following a maintenance program Take Your Education
more details on OPT: www.nasm.org/ (Hinman et al. 2015). In a recent clinical to the Next Level
certified-personal-trainer/opt-model) review, Hinman et al. noted that doing so Pregnancy is incredibly complicated.
even if the client is new to exercise. The “significantly increased the participants’ It affects a woman’s whole body—and
NASM Women’s Fitness Specialist manual VO2max from week 17 gestation to 12 the body of her growing baby. The more
adds that women who have been training weeks postpartum.” Additional study you know as a fitness professional, the
previously may also train in Phase 5, but summaries by Kehler & Heinrich (2015) better you can modify and individualize
they may need to modify the intensity noted that a professional athlete training programming, keeping it safe for clients
downward. After the second trimester under rigorous conditions and others who are pregnant or plan to be.
32 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
“I think education and support are flexibility, strength and more) with full- and elite athletes: 2016 evidence summary from the IOC expert
group meeting, Lausanne. Part 2—the effect of exercise on
incredibly important,” says Rebelle. “The color photos. And this article can earn the fetus, labour and birth. British Journal of Sports Medicine.
information is out there to help trainers you 2 AFAA/0.2 NASM CEUs. (Learn doi:10.1136/bjsports-2016-096810.
work with pregnant clients and to help more on the following page.) CDC (Centers for Disease Control and Prevention). 2017.
Healthy pregnant or postpartum women. Accessed July 16, 2017:
pregnant women feel comfortable in the Whatever further instruction you www.cdc.gov/physicalactivity/basics/pregnancy/index.htm.
gym.” Rebelle began her foray into the pursue, be sure the course is backed with Clapp, J.F., & Cram, C. 2012. Exercising Through Your
subject when a client purchased a 20-ses- research and real-world experience, and Pregnancy. (2nd ed.) Omaha, NE: Addicus Books.
Cram, C., & Hyatt, G. 2016. Prenatal and postpartum exer-
sion package, got pregnant and stopped it’s not full of fear-mongering. “Women cise design CE course—4th ed. Accessed July 17, 2017: http://
returning her calls. “I thought, ‘it shouldn’t need to be comforted and not scared,” www.prenatalandpostpartumfitnessconsulting.com/comp%20
be this way,’ so I decided to become more says Cram. “Pregnancy should be a fun elements/courses.html.
Currie, S., et al. 2016. Antenatal physical activity: A
knowledgeable about prenatal exercise.” time. Your body is doing great stuff. Let’s qualitative study exploring women’s experiences and the
Cram offers a Prenatal and Postpartum take the fear out of it.” acceptability of antenatal walking groups. BMC Pregnancy &
Exercise Design Course (4th ed. 2016), Childbirth, 16 (1), 182.
Haakstad, L.A., Torset, B., & Bø, K. 2016. What is the effect
created with Gwen Hyatt, that includes LAURA QUAGLIO is a of regular group exercise on maternal psychological outcomes
a comprehensive and informative work- mother of two, a second- and common pregnancy complaints? An assessor blinded RCT.
book, an impressive exercise library, degree black belt and a Midwifery, 32, 81–86.
Hinman, S.K., et al. 2015. Exercise in pregnancy: A clinical
and guidelines for strength training, recent devotee of Pi-Yo review. Sports Health, 7 (6), 527–31.
water exercise and competitive sports and HIIT. She has writ- Kehler, A.K., & Heinrich, K.M. 2015. A selective review of
(7 AFAA/0.7 NASM CEUs). Rebelle’s ten articles for new and prenatal exercise guidelines since the 1950s until present: Writ-
ten for women, health care professionals, and female athletes.
Total Mommy Fitness Pre and Postnatal expectant moms for Real Women and Birth, 28 (4), e93–98.
Certification provides a quick review of Woman, Fit Pregnancy and the NASM blog. NASM (National Academy of Sports Medicine). 2012.
the research in a jam-packed manual, Women’s Fitness Specialist Manual. Assessment Technologies
Institute. Accessed July 20, 2017: www.nasm.org/products/
plus medical illustrations and exercise REFERENCES
CEU141K.
ACOG (The American College of Obstetricians and Gynecolo-
videos and demos (10 AFAA/1.0 NASM gists). 2015. Committee opinion: Physical activity and exercise NASM. 2015. Precautions for pregnancy. The Training
CEUs). The NASM Women’s Fitness during pregnancy and the postpartum period. Accessed July Edge, May/June 2015. Accessed July 16, 2017: https://
magazine.nasm.org/american-fitness-magazine/issues/may-
Specialization (13 AFAA/1.3 NASM CEUs) 16, 2017: www.acog.org/Resources-And-Publications/
june-2015/precautions-for-pregnancy.
Committee-Opinions/Committee-on-Obstetric-Practice/Physical-
delves into the unique psychological and Activity-and-Exercise-During-Pregnancy-and-the-Postpartum- NASM. 2018. Exercise and pregnancy. In NASM Essentials
physiological considerations associated Period. of Personal Fitness Training (6th ed., pp. 450–53). Burlington,
MA: Jones and Bartlett Learning.
with adolescence, pre/post-pregnancy, ACOG. 2016. FAQ: Exercise during pregnancy. Accessed
Poston, L., et al. 2015. Effect of a behavioural intervention
July 16, 2017: www.acog.org/Patients/FAQs/Exercise-During-
pre/post-menopause—and everything in Pregnancy. in obese pregnant women (the UPBEAT study): A multicentre,
between. It includes insights into nutri- ACOG-1. 2016. Weight gain during pregnancy. Committee randomised controlled trial. The Lancet: Diabetes & Endocrinol-
ogy, 3 (10), 767–77.
tion, barriers to exercise, special concerns opinion No. 548. Obstetrics & Gynecology, 121, 210-12.
Rebelle, T. 2017. Total Mommy Fitness pre and post natal
Blyholder, L., et al. 2017. Exercise behaviors and health
(like the female athlete triad) and exercise conditions of runners after childbirth. Sports Health, 9 (1), 45–51. certification. Accessed July 17, 2017: www.totalmommyfitnes-
recommendations (core, cardio, balance, Bø, K., et al. 2016. Exercise and pregnancy in recreational sonline.com/certification.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 33
CEU QUIZ: FITNESS FOR TWO
LEARNING OBJECTIVES: After reading the article, you should be able to:
• Identify current guidelines for and benefits of exercising during pregnancy.
• Explain physical changes of pregnancy and their effects on physical activity.
• List warning signs that an exercise should be modified or stopped.
• Create general exercise modifications for pregnant clients.
1. According to the American College of 6. The obstetrician’s role in exercise 11. What is the best way to gauge a
Obstetricians and Gynecologists: programming is to: pregnant woman’s exercise intensity?
a. women who did not exercise before con- a. assist with details due to an extensive a. Use the talk test or rate of perceived
ception should not begin during pregnancy background in fitness exertion (RPE) but not heart rate.
b. “ambulation” is encouraged for most b. question patients’ desire to exercise and b. Use the talk test, RPE and heart rate.
pregnant women express concerns c. Wear a heart rate monitor.
c. pregnant women with complications should c. explain anatomy and physiology of d. Keep training at her preconception levels.
never exercise pregnancy to fitness professionals
d. pregnant women should engage only in d. monitor the health of mother and fetus, 12. For the safety of her fetus, a pregnant
aerobic exercise, not strength training watch for problems and provide recom- woman should avoid:
mendations regarding exercise safety a. scuba diving, sky diving and hot yoga
2. ACOG exercise guidelines on duration b. scuba diving, sky diving, hot yoga and
and intensity for healthy pregnant women 7. The growth of the anterior abdomen in swimming
recommend: pregnancy can cause: c. scuba diving, sky diving, hot yoga and
a. about 15 minutes of exercise (or less) at a a. an extremely arched low back weight training
time and no more than 60 minutes per week b. a center of gravity shift d. scuba diving, sky diving, hot yoga and
b. about 75 minutes of low-intensity exercise c. lower-back pain and discomfort indoor cycling
per week d. all of the above
c. about 150 minutes of moderate-to- 13. When assessing a pregnant client:
vigorous exercise per week 8. A pregnant woman’s cardiovascular a. avoid assessing her until after she has
d. light housework but no strength training system goes through extensive changes, delivered the baby
including: b. use only assessments that require her to
3. ACOG’s 2015 position paper states which a. increases in resting heart rate, blood lie flat on her back
of the following? volume, stroke volume, cardiac output and c. use modified assessments to gauge overall
a. Women with uncomplicated pregnancies resting VO2, and a decrease in blood fitness, and do a mini-assessment before
should be encouraged to engage in aerobic pressure every exercise session
and strength-conditioning exercises before, b. decreases in resting heart rate, blood d. rely on her obstetrician to perform fitness
during and after pregnancy. volume, stroke volume, cardiac output and assessments
b. Women with uncomplicated pregnancies resting VO2, and an increase in blood
should be encouraged to engage only in pressure 14. What have studies of elite and Olympic-
aerobic exercise before, during and after c. a decrease in blood volume and increase level athletes shown?
pregnancy. in blood pressure a. They often can keep exercising at rigorous
c. Women with uncomplicated pregnancies d. decreases in blood volume and blood levels and high intensities throughout
should be encouraged to engage in aerobic pressure pregnancy and deliver healthy babies.
and strength-conditioning exercises before b. Their labor and delivery is often more
and after pregnancy, but not during. 9. Other ways in which a pregnant difficult than it is for nonexercisers.
d. Women with uncomplicated pregnancies woman’s physical changes can affect exer- c. They require less supervision because they
should not be encouraged to engage in cise include: understand not to put themselves at risk.
aerobic and strength-conditioning exercises a. tightness in ligaments, difficulty regulating d. They cannot increase their VO2max dur-
before, during and after pregnancy. body temperature and weight gain ing pregnancy.
b. slower metabolism, fatigue and weight
4. The safe upper limit of exercise intensity gain 15. A pregnant woman should stop exercising
for pregnant women: c. balance problems, joint laxity, shortness immediately if:
a. has not been officially established by of breath and weight gain a. she experiences warning signs like
research d. tightness in ligaments, fatigue, balance dizziness, headache and chest pain
b. depends upon their preconception problems, slowed metabolism and weight b. her friends and family warn her that
exercise routine and fitness level gain exercise is dangerous
c. is the same for all pregnant women: c. she reads a blog on the internet about
low-to-moderate intensity only 10. A pregnant women should NOT train in something she is doing
d. both a. and b. which of the following environments: d. she has a physician who does not think any
a. a traditional gym environment, weight pregnant women should exercise
5. Adherence to ACOG exercise guidelines room or group exercise class
among pregnant women is: b. altitudes over 6,000 feet, and/or extreme
a. about 5% heat and humidity
b. about 16% c. an outdoor fitness venue such as a biking
c. about 26% route or pool
d. about 30% d. all of the above
To earn 2 AFAA/0.2 NASM CEUs, purchase the CEU quiz ($35) and successfully complete it online at www.afaa.com.
34 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
PHOTO: © DAVID JOLES/MINNEAPOLIS STAR TRIBUNE VIA ZUMA WIRE
Life Time CEO Bahram
Akradi may be self-made,
but he knows this much:
For the world to be a
I
fitter, healthier place, it
takes all of us working
BY LAUREN BEDOSKY
together. Learn how his f you were to cross paths with Bahram Akradi,
odds are even that he’d be looking sharp in a
never-say-never attitude tailored suit or sharing a sweaty high-five in a
is transforming how we Life Time tech-shirt-and-biking-shorts combo
(and, inexplicably, still looking sharp). As al-
define and approach ways, he’d be smiling. This industry juggernaut
health…
has good reason for his perpetually positive outlook: He’s
poised to open a 120,000-square-foot “healthy-lifestyle
…for a second time. village”—a three-story, diamond-level mega-facility in
Edina, Minnesota, that for Akradi is the next logical step
in a career defined by innovative and revolutionary moves
that have helped to transform the fitness industry.
“Basically, [the Edina location is] an entire healthy-living, healthy-aging, lifestyle
community—all in one, rather than in bits and pieces,” Akradi says. Once complete, the
mall-based location (stepping deftly into the footprint of a former J.C. Penney) will offer
all the amenities typical of a Life Time athletic club, including group fitness, personal
training, an indoor pool and physical therapy. But that’s just the tip of the iceberg.
“Fitness is part of what we do, and we do that exceptionally well,” says Life Time’s
56-year-old founder and CEO. “But Life Time is focusing on lifestyle, not just fitness.”
Thus, roughly 80% of this mega-center will be devoted to a profusion of other health-
promoting services—all under one roof (which, incidentally, will also sport an outdoor
rooftop swimming pool). These include a full spa, bistro and beach club, as well as
comprehensive medical services offered by doctors, dietitians and exercise physiologists.
“We want to create a more environmentally friendly spot where there’s less driving
to the club,” he said in a recent interview with the Minneapolis Star Tribune. “It can
be a place where you can do services and shopping designed to save time, fuel and
the planet.”
A similar project is currently underway in Dallas, with even more distinct and
forward-thinking features: In addition to the Edina model’s four-star services, the
Dallas project includes a subscription-based work-share space (Life Time Work) and
apartments (Life Time Living), further cementing the union between healthy living
and everyday life.
According to Akradi, Life Time has another 50–60 of these planned to span the
country in the next 4–5 years. “We hope that, roughly, what’s coming out of the pipeline
is going to be one large lifestyle community per month,” he says, “so [this will mean]
huge growth in the big lifestyle category.” These (including some 10,500 fitness professionals) serving
T
projects reflect Life Time’s work to define itself as more than 1.8 million members.
something more than a typical health club. To reflect the changing times and Akradi’s visionary
goals, the company recently went so far as to drop
The Beginning of Life Time “Fitness” from the company name. “We’ve chosen
his isn’t the first time Akradi has to be a big, broad lifestyle company,” Akradi says,
shaken up the fitness industry, and “and when we call the company Life Time ‘Fitness,’ it
W
it’s not likely to be the last. When mislabels what we’re involved in. You have to decide
he launched Life Time, he decided who you want to be and then work toward that.”
to break away from the long-term,
tough-to-break contracts that members The Changing Face of Fitness While
hated. It was an idea that came to him during his hile traditional health clubs
first foray into the fitness profession, which began and gyms continue to focus traditional
shortly after he emigrated from Iran to the U.S. in on fitness, it’s clear that health clubs
1978 to study engineering. To cover expenses, Akradi Life Time is broadening and gyms
sold memberships at a major fitness-chain location, its scope to encompass the continue to
where he realized the importance of placing member entire spectrum of daily life.
interests front and center. Once Life Time appeared Though the strategy may (again) disrupt the health focus on
on the scene, other health club chains had to adopt club industry, it’s less about that and more about fitness,
hassle-free contracts to stay competitive. creating an entirely new “healthy living” category. Life Time is
Though it has been 25 years since he opened Given the current state of the consumer market, now broadening
the very first Life Time facility in Brooklyn Park, is the perfect time to make a move.
Minnesota, Akradi continues to redefine the modern “More and more people are interested in living its scope to
health club, setting the bar higher and higher for the healthy and fit,” says Akradi. “They’re engaging in encompass
rest of the industry with each of his new initiatives. far more variety of different physical activities at all the entire
Among them have been the addition of a member times. And that’s going to continue.” spectrum of
magazine (Experience Life), a proprietary line of This high level of interest also means that more
nutritional products and supplements, corporate people than ever before are opening fitness studios daily life.
wellness programs, an athletic events and timing and health clubs. “The challenge for our industry is
business, partnerships with companies for employee that it remains a relatively low barrier to entry,” Akradi
memberships, and other innovations that helped the says, “so people can jump in and lease a little space
company top $1 billion in revenue in 2011. At press and build something.” What’s more, he says, health
time in early September, the privately held company and fitness is a category that people become very
had facilities in 127 destinations across 27 states and passionate about. “But what they’re not anticipating
in Canada, with more than 30,000 team members is that three other people just like them will have the
38 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
EACH YEAR, AKRADI AND TOM BERGMANN,
LIFE TIME’S EXECUTIVE VICE PRESIDENT
AND CFO, TRAIN FOR AND COMPETE IN
THE GRUELING LEADVILLE 100 MOUNTAIN
BIKING ENDURANCE EVENT, SHOWING
THEIR EMPLOYEES THAT EVEN HYPERBUSY
EXECUTIVES CAN PRIORITIZE EXERCISE
AND NUTRITION.
A
but what the future has in store. says. “But in the next half-dozen years, a physically
smaller version of Watson will be a much better
Predicting the Future analytical thinker than a person.”
of Our Industry Once these technological advances take hold in the
kradi knows the modern health and next decade, Akradi predicts the health club industry
fitness industry inside and out, and will look very different. He gestures to a smartphone
he sees two technological advances sitting on the table. “When that little device becomes
on the horizon that will converge to a better reasoning machine than our brain, it will
revolutionize the fitness industry in replace a whole bunch of different kinds of jobs,” he
the next 6–10 years: mapping the says. Sensing the next question, he adds, “Trainers
BAHRAM AKRADI ON
human genome and advancing artificial intelligence.
As modern medicine advances, health profes-
INNOVATION:
sionals will get a clearer picture of the medical issues
people are likely to experience, based on their genes.
“Medicine will switch from backward correction
to forward correction,” he says. Healthcare profes-
TRY, TRY AGAIN
sionals will be able to either alter those genes or, “at From the Perspectives blog by Bahram Akradi on
a minimum, come up with custom-tailored lifestyle www.lifetimefitness.com.
practices.” For example, if someone needs to lose
When you have an idea that you feel is worth pursuing, allow
weight to reduce his risk of diabetes, genetic testing
yourself to imagine, believe, act, and pursue it relentlessly. Every
may reveal the ideal exercise and nutrition prescrip-
time it fails or falls short of your expectations, think of the next
tion for his unique genetic makeup.
round of iteration as one more necessary step toward success.
As our knowledge of biology advances, so too will
There is always a way—that is the mantra.
computer science. Just as our phones have become
We are enjoying our lives largely due to the imagination and
what Akradi terms “supercalculators,” AI may eventu-
perseverance of generations before us. Now we’re doing our part
ally offer portable workout and nutrition advice that’s
to pave the way for future generations.
more accurate and logical than a flesh-and-blood
I believe in us. Humanity will prevail. Imagine. Believe. Act.
trainer could deliver. And as AI merges with genetic
Persevere. Repeat. (And never give up.)
advancements, this advice will be increasingly based
40 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
GROW YOUR
O
can do a lot, still. And their job isn’t going away, but
CAREER, SECURE
their job is going to change.”
6
and ife Time
cademy program advisor toll free at
7 1.
would love for you to do the same,” he tells readers.
Surely, if past performance is any indication of
future success, Akradi may be just the man to spark
positive change that extends far beyond fitness-center
Bahram walls. “Together, we can begin to transform into a
Akradi at healthier, more constructive society by choosing to
Optima 2017 focus on what’s good every day,” he wrote. “Let’s see
This ctober, you can be in the same room if our efforts can create a positive movement and
with ife Time and founder ahram contribute to a healthier, happier world. I believe
kradi. e’ll be in cottsdale, ri ona, to they can.”
keynote the 017 ptima conference,
which brings together the strongest and LAUREN BEDOSKY is a Minneap-
most innovative minds in the fitness indus olis-based health and fitness writer.
try. There’s still time to secure your spot, so She writes for a variety of magazines,
clear your calendar for ctober 1 1 earn which include Runner’s World and
more at www. ptima.com. Experience Life. She can be reached
at laurenbedosky@gmail.com.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 41
Sweat
TOGETHER?
Get
TOGETHER!
Use these engagement methods to help members connect,
build bonds and form fitness friendships that keep them
coming back for more.
W
hy are some classes filled with people who chat before class and go to
lunch afterward, while others begin with pre-class awkward silence
and avoidance of eye contact until the teacher starts cuing?
The ability to establish a community where participants relate to
and support each other is one that group fitness leaders can develop and strengthen.
Instructors are instrumental in creating a space where members engage member-to-
member, not just member-to-leader.
Group instructors have the opportunity to apply specific, tangible skills that encour-
age a true “we’re in this together” experience.
Reap the ironic satisfaction that your class participants would happily keep social-
izing with each other even if you did not show up. Feel successful that they are almost
disappointed when you cut into their social time to start the workout. There’s nothing
like such bonding to retain members, create a positive environment and start each
class with vibrancy and energy already high.
B Y K Y M B E R LY W I L L I A M S - E VA N S, M A
AN INSTRUCTOR IS PART PARTY-HOST:
SET THE TONE AND HELP MEMBERS MINGLE,
THEN WATCH THEM BECOME FRIENDS.
While the following suggestions are because they don’t want to work out Music. She prefers to memorize one or
straightforward, their cumulative effect alone, so facilitating a conversation can two names per class session. As she builds
shifts the classroom dynamic dramatically be a great way to break the ice, … and her cache, she uses names of participants
and immediately. they really take it from there.” who seem comfortable with that. Then
Julie Schatz—a Los Angeles independent others pay attention and start to think,
Before the Workout Begins instructor and trainer who is licensed in “Oh, her name is Mindy” or “Mindy
“Creating community in my classes is multiple formats and holds AFAA and likes planks? So do I!” Douglass might
one of my top priorities,” states Kristen Functional Aging Institute certifications— say, “Mindy, I love your new shoes,”
van Sweeden, an AFAA- concurs that bonding starts giving other participants an opening to
certified instructor based before the workout. Schatz’s approach Mindy and talk about shoes
in Columbia, Maryland, “The beginning tips: “Approach every class after class. “The trick is to find ways to
who has served as a group and close of class with excitement and a sense promote members learning more about
fitness manager, group are key to success. of fun. Be the members’ other members in a neutral or positive
fitness consultant for fit- We remember best best friend and party host.” way,” Douglass states.
ness facilities, and a master Good hosts know to mingle
trainer in multiple formats. what we hear first, and introduce people to one ENCOURAGE SHARED
Otherwise, she says, “It’s just and second-best another; therefore, “meet EXPERIENCES
people working out in the what we hear last.” and get names of as many Announcements are another mechanism
same room and not really students as possible,” she to build community. Share participants’
–Terry Eckmann, PhD,
group fitness. Engaging advises. birthdays and milestones. Welcome back
professor, presenter,
with participants before members from travel adventures. Ask
author and longtime
class sets the tone.” CREATE closed-ended questions that require a
fitness professional
CONVERSATION raise of hands to show commonality. For
MAKE THE FIRST MOVE STARTERS instance, “Who is attending tomorrow’s
Van Sweeden’s goal is to make members Learning names is important, as well, to fundraiser?” or “How many of you tried
feel comfortable—with themselves and Melanie Douglass, RD, a group fitness the new class yesterday?” The more par-
each other. “Approach your participants instructor in Logan, Utah, and director ticipants know about each other, the more
as they wait for class. They have come of business development for Yes! Fitness they are inclined to relate to one another.
44 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
During Class
While pre-class connections are key,
the astute instructor employs bond-
The Psychology of Group Interaction
ing strategies from start to end. Terry Learn to use counseling strategies to create exceptional
Eckmann, PhD—a professor at Minot
cohesion in your classes.
State University in North Dakota and a
longtime fitness professional, presenter Alexandra Williams, MA, a group fitness professional with 35 years’ experience, is known for
and author—notes that “the beginning creating interactive, harmonious exercise classes, whether teaching university students or older
and close of class are key to success. We adult club members in Santa Barbara, California.
remember best what we hear first, and While pursuing her graduate degree in systemic counseling, Williams learned the importance
second-best what we hear last.” of facilitating groups rather than leading them. “While it’s clear that fitness professionals, like
Schatz recommends using names “dur- counseling group facilitators, are in control of the group of participants, it’s not necessary for us
ing warmup and throughout the workout to be in charge. The best way to get people to trust us is for us to trust the process.” Successful
session” and include them in “simple group facilitators give the group power to act instead of merely react and to participate instead
acknowledgements such as, ‘Thank you of just listen.
for coming today, Felicia, Gina and Cory.’ ” Here, Williams shares insights into how groups can function successfully using a process
Also, remember that good bonding she learned in grad school—Forming, Storming, Norming and Performing, introduced by Bruce
techniques apply to all class modes, not just W. Tuckman in 1965.
high-energy workouts. Feeling comfortable STAGE 1: F O R M I N G
and part of a safe community is perhaps In this phase, the fitness pro establishes basic ground rules, identifies similarities and gets the
even more vital in “quiet” classes. Try group to agree on common goals. Members begin to make contact, with some bonding, though
these suggestions to foster a strong bond: they are still dependent upon the leader. The leader also introduces new members or club up-
dates, asks people to put away their phones or announces something like, “Today we are all
GIVE PERMISSION TO REACH OUT going to work hard and do our best.”
Maya Griggs Acosta has the challenge
of teaching new guests each week as an STAGE 2: S T O R M I N G
instructor for Rancho la Puerta fitness The group improves communication, identifies resources, begins to express differences of ideas
resort in Tecate, Mexico. With over 700 and opinions, identifies power and control issues, and reacts to leadership. The members are still
hours of training and certifications in independent or resist depending on each other.
yoga, Thai massage, and Nia, Griggs If serious conflict is going to occur, it’s usually in this stage. To get past this, the group fitness
Acosta specializes in mind-body classes. pro needs to get the group back on track in order to keep the group cohesive.
Whether leading yoga, sound healing, For example, this is something plausible a teacher might say if there’s a conflict over music
meditation, circuit training, TRX® or volume: “Please raise your hand if you want the music louder. Now raise it if you want it quieter.
dance, she endeavors to cultivate a safe And if you are too shy to raise your hand, give me the double eyebrow when I get to the choice
and nurturing space for “Ranch” guests. you want.”
In her sound healing classes (in which STAGE 3: N O R M I N G
participants sometimes fall asleep), Griggs Once the group successfully gets past storming, they are in the norming phase, which is very
Acosta creates a supportive environment rewarding. Members agree about roles and the process for solving differences. Decisions are
in this way: “When everyone is settled, I made through negotiation and consensus. This is when you, as the instructor, walk in and find
invite people to look right and left to see the group members chatting, welcoming new people and giving off a happy vibe. They’re glad to
who is next to them and say hi. I men- see you, of course, but they don’t need you to be there for pre-class conversations, as they have
tion that if your neighbor starts snoring, already learned how to interact independent of you.
you have permission to give them a love
pat on the shoulder. I acknowledge that STAGE 4: P E R F O R M I N G
snoring can happen to the best of us, so The performing stage is where you’ll find the best group fitness professionals. Members are
please be comfortable reaching out to your achieving effective and satisfying results, finding solutions to problems (for example, moving
neighbor. I follow this (with) alternative the new people to the front where they can see, helping each other get out weights and mats,
positions to mitigate snoring. I usually etc.), working collaboratively, are independent, and obviously care about one another and you.
get a few laughs, which lightens the mood If you are able to encourage class participants to talk to each other and to use you as a re-
and gets people more connected.” source instead of a “tour guide,” you will create a happy, cohesive group. Rather than exercising
individually inside a group class, they will consistently show up to work out with their friends.
PAINT A VERBAL PICTURE And that will be transforming!
Thoughtful cues make a difference as well,
Eckmann points out. “Throughout class, REFERENCE
I use transformational language to make Tuckman, B.W. 1965. Developmental sequence in small groups. Reprinted in 2001. Group Facilitation: A Research and
the group feel we are on the yoga journey Applications Journal, 3, 66–81.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 45
focus on bringing balance to our body partnering students to go down the center before the drills begin and then to thank
and mind. As we come out of tree pose ... together. “Participants love to rise to the each other afterwards (especially if the
feel the energy of those around you as challenge and see each other cut loose, drill involved a resistance band and
you transition to a balancing chair.’ We as well as having me more as a fellow nobody let go). For some participants,
close each class by greeting those around participant,” says Schatz. partner work provides an opportunity
us with ‘namaste.’ ” There is to push themselves further with a little
a positive energy that sur-
rounds the group.
“Competition can USE PEOPLE PAIRINGS
Tamara Grand, a certified
friendly competition.”
be a great way to get personal trainer, Meno- FOSTER FRIENDLY COMPETITION
BREAK WITH people to interact. Fitness™ Trainer, group fitness Van Sweeden agrees that competition can
TRADITION I like to use a class- and online fitness coach who inspire interaction. “I like to use a class-
Schatz suggests mixing up blogs at FitKnitChick.com versus-instructor scenario so (participants)
spacing and class positioning.
versus-instructor from Port Moody, British can unite against the person who is making
“In classes with repeated cho- scenario so Columbia, finds partner work them do 15 burpees in a row: Me.”
reography, such as Zumba®, (participants) can to be a great tool. “Whether “Another example (of implementing)
create camaraderie by chang- unite against the it’s working together to com- friendly competition is in my cycle class
ing class arrangement. Drop plete a task, having one part- when we have a speed section,” contin-
off from the front, and blend
person who is ner count reps for the other ues van Sweeden. “I pick two or three
in with the group during making them do or simply sharing equipment, participants whom I know won’t feel
repetitive sections of songs.” 15 burpees in a row: partner drills allow friends uncomfortable to take turns leading the
You might divide the class Me.” to socialize a bit during their pack and setting the pace. I usually start
into two so that each half workouts, as well as encour- off (the race) then kick it over to my first
–Kristen van Sweeden,
faces each other to mirror ages new participants to participant by having him or her pedal
an AFAA-certified
movements, or take turns feel like a member of the just a little faster than the rest of us, then
instructor and
dancing for each other in class,” she says. “I always I cue the next person and so on. Once you
Master Trainer
a friendly dance battle that ask partners to introduce get them to play along, it really creates
you lead. Set up a soul train, themselves to one another unity in a class.”
At the End of Class created by Don Miguel Ruiz. power to transform our separate individu-
Use this less hectic time to reflect, recon- Similarly, Schatz ends her classes als into one happy group. Ultimately the
nect and reach out again. Instructional with three deep breaths combined with responsibility and privilege starts with
cuing is often less necessary, which gives stretching. As she puts it, “On the third us and who we are with our members.
you more time to facilitate member-to- breath, I have (participants) catch the As van Sweeden explains, “By letting my
member awareness. As well, exercisers great energy we have created and bring it participants know who I really am, I can
tend to be more relaxed and open to one to heart center, reminding them to keep a create an environment where they can
another postworkout. lot of it, and share some, for together we be who they are as well. When they feel
all change the world for the better. This comfortable (with me and themselves),
SHARE TIPS, STORIES leaves the group feeling quite connected, it is easier for them to open up and get
AND GRATITUDE satisfied and inspired.” to know everyone in class, not just me.”
Douglass likes to converse during cool- In the succinct, yet wise words of Schatz,
down: “I might bring up my latest healthy Creating a Culture if you want your members to show up
food or food hack for busy people. I of Support week after week, engage and enjoy your
alternate [telling] personal stories with When people know they are in a posi- classes, and ultimately reach out to each
asking the group about their social in- tive space, they are more likely to reach other, then “Be authentic. Be you!”
terests, such as weekend plans or what out to those around them. As Griggs
they liked about the workout.” Acosta recognizes, “We’re all human KYMBERLY
Eckmann uses the last minutes as a time and trying our best. People want to feel WILLIAMS-EVANS,
to have participants acknowledge each accepted where they are and supported in MA, has groups that are
other. She leads into savasana by creating their transformation. When we reframe so chatty she has to flick
a sharing circle, encouraging participants something such as snoring into something the lights to get their at-
to introduce themselves and share from that is natural and okay, the group is tention to start class. She
the heart. She might cue her members to there for support. Connectivity, humor blogs at funandfit.org and
express “one thing I am grateful for” or and kindness go a long way in creating teaches in Santa Barbara, California.
“one kind thing I did today” or to discuss a cohesive group environment!”
a topic from The Four Agreements Cards, As group leaders, we really do have the
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 47
NASM OPTIMUM PERFORMANCE TRAINING™
Built to Order:
Strength
and Size
Require
Different
Approaches
B Y K Y L E S T U L L , D H S C , M S , L M T,
N A S M - C P T, C E S , P E S , C S C S
The desire to increase muscle size and strength have inspired their fair share of fads by an increase in the cross-sectional
area of individual muscle fibers resulting
and pseudoscience, promising impressive gains if you do this or buy that. There is some-
from an increase in myofibril proteins
thing to be said for trends inspiring innovation, but for clients who are serious about (myofilaments).”
achieving maximal strength or hypertrophy (muscle growth), training is not a guess- Factors such as muscle tension, muscle
cell disruption and resultant metabolic
ing game. Following a science-based system will always be the best place to begin. waste in and around muscle fibers cause
this cellular adaption. The effects can often
Decades’ worth of studies have led to the Size, Strength and be felt 24–48 hours after training in the
creation, testing and retesting of highly How They’re Related form of delayed-onset muscle soreness.
effective evidence-based models (see HYPERTROPHY is the increase in the size of However, it usually takes up to several
“Charting a Course for Clients”) that can existing skeletal muscle fibers (Goldberg months for visible changes to occur, as they
help exercisers achieve these goals. Here, et al. 1975). The National Academy of happen only after thousands of individual
we’ll discuss training for hypertrophy Sports Medicine (2018) defines it as “the muscle fibers have grown larger (Staron
versus maximal strength—a difference enlargement of skeletal muscle fibers in et al. 1994). Increasing hypertrophy has
that some experienced exercisers may response to being recruited to develop historically appealed to people such as
not realize exists—and how to design a increased levels of tension, as seen in bodybuilders who seek maximal (and
program that best meets each client’s goals. resistance training. [It] is characterized observable) muscle growth.
48 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
STRENGTH is the ability of the nervous here are: 1) intensity, 2) repetitions, 3) rest system must speed up. Neuromuscular
system to recruit as many muscle fibers period, 4) sets and 5) exercise selection. changes can happen quickly for the un-
as possible when needed. NASM (2018) While these variables are discussed sepa- trained individual, but gains quickly fade
defines strength as “the ability of the rately, they are all intricately interwoven. off if the load is not increased. Therefore,
neuromuscular system to produce internal for more than just foundational levels of
tension (in the muscles and connective INTENSITY strength, an individual is encouraged to
tissues that pull on the bones) to overcome For hypertrophy to occur, all muscle fibers work out with intensities of 85–100% of
an external force [or external load]. involved need to be stressed, damaged 1-RM (NASM 2018).
Strength is considered a neuromuscular and fatigued. Different types of muscle The tricky thing about intensity is that
adaptation, which means it is largely de- fibers fatigue at different rates and under it is not generalizable to all exercises. For
pendent on the nervous system’s ability to different conditions. The intensity must example, someone’s bench press will be
communicate with the muscular system as be high enough to generate stress, but low much different on a flat bench than on an
demonstrated by Weier, Pearce & Kidgell enough to allow sufficient repetitions for incline. To establish a true estimate of how
(2012), who found that the brain displayed fatigue. Hedrick (1995) suggested that a much an individual can lift, they must be
structural changes in the beginning weeks moderate intensity (75–85% of 1-repeti- tested on different exercises.
of a strength training program. Strength tion maximum) is sufficient.
is important not only for sports perfor- In order to improve strength, the REPETITIONS
mance, but also for day-to-day life, as it body must be significantly overloaded. The acute variables of intensity and reps
supports lifting and moving about the Recall that strength is a neuromuscular work closely together. As intensity goes
environment. Maximal strength, specifi- adaptation, so the connection between up, reps must go down.
cally, is “the maximum force an individual’s the nervous system and the muscular Hypertrophy, which occurs at a moderate
muscle can produce in a
single voluntary effort,
regardless of the rate of
Training for maximal strength will impact
force production” (NASM hypertrophy, and vice versa. But for significant gains in either,
2018). specific (and differing) programs must be followed.
So, how are the two
related? An individual
with more muscle mass
has larger muscle fibers,
and this could generate
more tension leading to
increased strength. An
individual who displays
strength may be able to
train longer, which can
encourage muscle fibers
to grow larger leading to
hypertrophy. Therefore,
training for one will impact
the other. However, to
significantly develop either
hypertrophy or maximal
strength, specific (and dif-
fering) training programs
must be followed.
Training Variables
That Affect
Size and Max
Strength
Several important vari-
ables ultimately determine
whether a program will
lead to muscle growth or
increased strength. Five
key variables discussed
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 49
NASM OPTIMUM PERFORMANCE TRAINING™
SAMPLE PROGRAMMING:
HYPERTROPHY VS. MAXIMAL STRENGTH
CLIENT 1 SQUAT
GOAL: HYPERTROPHY (OPT PHASE 3)
CLIENT 2
GOAL: MAXIMAL STRENGTH (OPT PHASE 4)
LEG PRESS
50 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
intensity and tempo, should be performed (Hedrick 1995). Typically, 3–5 sets are do overlap. For example, higher-intensity
with a moderate number of reps. Hedrick recommended for optimal hypertrophy. hypertrophy training meets the lower-
(1995) and Schoenfeld (2010) suggest that Conversely, the development of strength intensity needs of strength, which leads
the repetition range should be 6–12. If an may occur with a moderate volume. For to some strength increases. However, it
individual is performing a lift at 85% of this reason, Peterson et al. (2004) suggested is a very small window of overlap. To
1-RM, he should aspire that 2–6 sets were ideal for more effectively achieve the two, training
to complete 6 repetitions. improving strength, with hypertrophy and strength as separate
Conversely, performing a The acute the NASM guideline being entities will yield the best results.
lift at 75% of 1-RM war- variables of 4–6 sets (2018).
rants about 12 repetitions. KYLE STULL, DHSC,
intensity and
(Note: A person beginning EXERCISE SELECTION MS, LMT, NASM-CPT,
hypertrophy training reps work For both strength and CES, PES, CSCS, is a
should perform more closely together. hypertrophy, multijoint faculty instructor for
reps at a lower intensity, As intensity exercises are highly rec- NASM who has taught
slowly increasing intensity ommended. These are the NASM methodology
goes up, reps
and decreasing reps over foundational movements since 2010. He is also
time.) The repetition must go down. such as squats, bench the education content manager and senior
tempo is 2/0/2, which presses, deadlifts, shoulder master trainer for TriggerPoint Performance.
is 2 seconds eccentric action, 0 seconds presses and rows.
isometric hold and 2 seconds concentric Schoenfeld (2010) suggested that mul-
REFERENCES
contraction (NASM 2018). tijoint exercises are ideal for hypertrophy Campos, G.E., et al. 2002. Muscular adaptations in response
Training for maximal strength occurs because they promote uniform growth to three different resistance-training regimens: Specificity of
at higher levels of intensity. Thus, the of muscle tissue, which is essential for repetition maximum training zones. European Journal of Ap-
plied Physiology, 88 (1), 50–60.
repetitions must be drastically lower. maximizing overall muscle girth. It’s worth Contreras, B. 2013. 3 experts—5 optimal training pro-
Campos et al. (2002) identified that the noting that hypertrophy training also re- grams. Accessed Aug. 12, 2017: www.t-nation.com.
neuromuscular changes of strength training quires variety. Muscles Ford, E. 1955. The De Arte
Gymnastica of Mercuriale. Aus-
occur at 1–5 repetitions. The repetition have many different
tempo for maximal strength is as fast as attachment sites with For both tralian Journal of Physiotherapy,
1 (1), 30–32.
can safely be controlled, shown as X/X/X fibers running in many strength and hyper- Goldberg, A.L., et al. 1975.
Mechanism of work-induced
(see sidebar). different directions.
trophy, multijoint hypertrophy of skeletal muscle.
Therefore, perform- Medicine & Science in Sports &
REST PERIOD ing similar exercises exercises are highly Exercise, 7, 248–61.
Hedrick, A. 1995. Training
The moderate repetitions and intensity at various angles and recommended. for hypertrophy. Strength and
of hypertrophy training necessitates a in different positions These are founda- Conditioning Journal, 17 (3),
moderate rest period of 60–90 seconds will enhance the muscle 22–29.
tional movements NASM (National Academy of
(Hedrick 1995). A longer rest period may growth effect. Sports Medicine). 2018. NASM
reduce the hypertrophic effect of train- Strength similarly such as squats, Essentials of Personal Fitness
ing; whereas a shorter recovery may not benefits from foun- bench presses, Training (6th ed., p. 312, 357,
675). Burlington, MA: Jones &
allow completion of the sets required to dational lifts, which deadlifts, shoulder Bartlett Learning.
induce hypertrophy. integrate more muscles Peterson, M.D., Rhea, M.R.,
presses and rows.
Training for maximal strength is much (prime mover, stabili- & Alvar, B.A. 2004. Maximizing
strength development in athletes:
different: When training at near-maximum zer, synergist, etc.) than A meta-analysis to determine the
intensities, near-maximum recovery is single-joint exercises do. Therefore, multi- dose-response relationship. Journal of Strength and Condition-
required. Studies suggest that 3–5 minutes joint moves lead to more improvements ing Research, 18, 377–82.
Schoenfeld, B.J. 2010. The mechanisms of muscle hyper-
are needed for a muscle group to recover in strength overall. In a segment produced trophy and their application to resistance training. Journal of
completely (Willardson & Burkett 2006). by T-Nation, notable strength coaches Strength and Conditioning Research, 24 (10), 2857–72.
If the rest period is too short, the lifter Bret Contreras, Brad Schoenfeld & Charles Staron, R.S., et al. 1994. Skeletal muscle adaptations dur-
ing the early phase of heavy-resistance training in men and
will not be able to complete multiple sets Staley add that specificity matters (to get women. Journal of Applied Physiology, 76, 1247–55.
at the high intensity, typically resulting strong in the squat, you need to squat) Weier, A.T., Pearce, A.J., & Kidgell, D.J. 2012. Strength
in minimal to no increases in strength. and that secondary lifts can be used to training reduces intracortical inhibition. Acta Physiologica,
206 (2), 109–19.
address weak points (Contreras 2013). Willardson, J.M., & Burkett, L.N. 2006. The effect of
SETS rest interval on the sustainability of squat and bench press
Muscles do not naturally want to grow; Training for Strength and repetitions. Journal of Strength and Conditioning Research,
consistent periods of stress. Therefore, Many people think (and train) as though
higher volumes of training have been found hypertrophy and strength occur at the
to yield better results for hypertrophy same time. In fact, many training variables
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 51
GROUP EXERCISE MOVES ANATOMY OF A CLASS
High-intensity interval training (HIIT) has rich potential for delivering results to our members. The strenuous, compound nature of these
exercise routines requires that they be
Indeed, the science-backed benefits of HIIT have propelled it into increasing numbers of
designed properly and taught correctly
group-exercise schedules—notably because it helps people get better results in less time. to prevent injuries. High-quality HIIT
In 2016, the creative minds at Zumba decided to bring HIIT to their legions of fans worldwide. workouts should do the following well:
The result was STRONG by Zumba®, a • Personal trainers looking to add a PROMOTE SPECIFIC ADAPTATION
music-driven, sweat-inducing version of HIIT format to their repertoire The principle of specific adaptation to
HIIT group exercise that’s appealing to at imposed demands (SAID) is that the
least four kinds of fitness professionals: The Basics of HIIT body eventually adapts to the stress put
• Zumba instructors looking to add Before we dive into the specifics of STRONG on it. If you don’t challenge yourself, you
STRONG classes by Zumba, let’s review the fundamentals won’t change. In group exercise, it’s easy
• Group instructors looking for an op- of HIIT. to promote SAID by altering variables
portunity to add HIIT classes High-intensity interval training is ver- such as resistance, intensity, training
• Group instructors looking for already satile enough to meet the distinct needs methods and movement choice.
curated music and choreography in of a diverse population of exercisers, but “An important component of program-
the HIIT space not all HIIT formats are created equal. ming is including options for increasing
52 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
physical demands to continually help our workouts, making future workouts ing in a circle. A well-programmed HIIT
participants make fitness gains,” says more effective. Research suggests that workout should allow modifications to
Stacey Penney, MS, NASM-CPT, CES, PES, high-intensity resistance exercise disturbs be easily applied to all movements and/
FNS, content strategist for the National homeostasis more than cardiovascular or segments, meeting the diverse needs
Academy of Sports Medicine. “This al- exercise does, causing a larger energy of members.
lows participants to avoid plateaus and requirement and higher EPOC (Reynolds And don’t neglect recovery. “Encouraging
maximize results.” & Kravitz 2001). Hence, HIIT workouts rest and recovery is an important com-
combining cardio and strength training ponent of programming to avoid exhaus-
STIMULATE EPOC further encourage adaptation and the tion,” Penney says. “You can’t perform at
Excess postexercise oxygen consumption EPOC effect. your best if you are stressing your body
is the amount of oxygen the body must use all the time.”
to restore its normal state (homeostasis) EMPHASIZE SAFETY
after a workout. “Think of it as the extra HIIT workouts are strenuous, but if done MOTIVATE PARTICIPANTS
energy it takes to run the air conditioner properly, they can be effective for most Motivation keeps people coming to
to cool the house down after the oven apparently healthy individuals. “Intense our classes. As program directors and
has been on,” says Penney. “Metabolic exercise” can be individually defined. instructors, we need to choose formats
and interval training offer great EPOC For instance, some people may find a that attract participants and keep them
boosts, and the perk of EPOC is that it low-impact jumping jack to be intense motivated during class. It’s a mutually
results in extra calories being burned enough to elevate the heart rate to a dependent relationship: Movement choice,
for hours after the workout is finished.” challenging level, while others may need instructor demeanor and, of course, music
Intense exercise stimulates EPOC. As a traditional jack. Participants requiring are huge motivators. A group exercise
you exercise at higher intensity levels that even more can do plyometric jacks turn- format should remain simultaneously
lead you farther from your pre-exercise fun and effective to keep
state, your body has to expend more attracting participants and
energy to return to homeostasis. During STRONG by Zumba pushing them harder to
recovery, the body rapidly attempts to
return to “normal,” greatly elevating at a Glance reach their goals.
energy expenditure. >> A full-body HIIT workout that combines cardio, A STRONG
resistance and plyometric exercises
Approach to HIIT
ADD RESISTANCE If you’re looking for a
Resistance training is critical to achiev- >> Music-driven, with beats and rhythms composed new and exciting addi-
ing muscular definition, strength and to sync with the movements tion to your HIIT offerings,
endurance. As we become stronger, so do >> Designed to be adaptable to needs of diverse STRONG by Zumba is
exercisers worth a look. First, make
>> Body-weight resistance that is attractive for those sure you understand that
who aren’t interested in weightlifting STRONG is not a dance
>> Completion of SBZ Training earns 8 AFAA CEUs class like traditiona l,
cardio-driven Zumba:
It’s a science-based HIIT
format synced with music to create a
unique full-body workout.
“STRONG by Zumba is not just a new
program, it’s a HIIT experience,” says
Darren Jacobson, senior vice president
for instructor programming at Zumba.
In this HIIT format, cardio, plyometrics
and resistance-style body-weight exercises
are all synced with music to motivate class
participants to push harder. As Jacobson
puts it: Your clients get “a challenging yet
safe and effective way to increase their
fitness level beyond plateaus to achieve
full-body transformation.”
Synced music is integral to the STRONG
philosophy. “The moves and routines
are first created, then this content with
no music is sent to our producers, who
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 53
GROUP EXERCISE MOVES ANATOMY OF A CLASS
Working out at progressively higher intensities forces the The 4-quadrant setup moves exercisers from a high-energy warmup to
Adaptation
body to adapt to new demands. increasingly challenging HIIT sets, ending with some serious floor-work.
After exercise stops, EPOC means the body keeps burning Combining high-intensity cardio with high-intensity resistance training
EPOC
calories while it works to restore homeostasis. increases workout energy expenditure and EPOC.
Strength training at gradually higher intensities builds muscle Body-weight moves deliver a challenging yet safe and effective way to
Resistance
and triggers EPOC. increase fitness level beyond plateaus to achieve full-body transformation.
HIIT workouts need to be individualized—and to include rest and Active recovery and rest are built in to the format and modifications and
Safety
recovery—to be appropriately challenging for each participant. switch-outs mean nearly every individual can take class successfully.
Exercisers rely on the inspiration and guidance of Recognizing the power of music to drive motivation, this format
Motivation
instructors and trainers to stick with their HIIT programs. incorporates music custom-created to sync every move and every beat.
then create the music to fit the moves— “to revolutionize high-intensity training.” 1: Ignite (a warmup), Quadrant 2: Fire Up
every move, every beat—to drive and Zumba spent 2 years crafting STRONG (HIIT exercises), Quadrant 3: Push Your
enhance the class experience and boost before launching it in 2016. The end product Limits (combos or supersets of Fire Up
motivation,” Jacobson says. “We use this encompasses all the necessities of proper moves) and Quadrant 4: Floorplay (core
reverse-engineered process of creating HIIT design, creating the potential for a and other floor exercises). The intense
music to drive home the fact that music safe, effective, results-driven workout that nature of the workout and varying modes
can make you work at an entirely differ- attracts traditional Zumba fans as well as of exercise encourage SAID and EPOC,
ent fitness level. those who want a pure HIIT experience. ultimately improving results.
“In most fitness classes, it is the op- “We implemented STRONG by Zumba
posite: Music is given to the instruc- The Flexibility of STRONG as soon as it was released, and now it’s a
tor and moves are then developed or STRONG by Zumba classes consist of successful class on our schedule,” says
choreographed to that music,” Jacobson four distinct quadrants with specific goals David Harper, a 25-year industry veteran
says. Zumba teamed up with top music designed to build the workout’s intensity and regional director of group fitness for
producers like Timbaland and Steve Aoki progressively and systematically: Quadrant Crunch Fitness in Central Virginia and
54 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
Charleston, South Carolina. “It’s important with rest periods after each of the four vidual instructor who holds the license
for me to implement formats in our clubs quadrants. It’s also designed so it can be (see special offer below).
that encourage cross-training to prevent changed to suit individual needs. “I have a lot of fun teaching STRONG
overuse injury and achieve maximum “As an instructor, you can easily adapt the by Zumba,” Hodges says. “The beat of
results. In that sense, STRONG by Zumba workout to all fitness levels by modifying the music is motivating, and it drives my
is a great addition to our schedule.” the exercise selection with switch-outs and class and me to work harder. I love seeing
The STRONG format’s resistance com- modifications so that nearly everyone can members reach their fitness goals.”
ponent relies on body weight, helping the take the class, be successful and progress,” If you’re interested, Jacobson says, look
classes attract participants who may be says Jacobson. Hodges agrees: “I can eas- for the STRONG by Zumba Master Class
intimidated by strength training, as well ily adjust each quadrant by modeling the tour coming to a city near you, check out a
as those who enjoy resistance modification before the more live class, visit strong.zumba.com, or email
training but not necessarily intense movements.” gyms@zumba.com for more information.
traditional weightlifting. In STRONG
“I really like the body-weight Popularity Rising STEPHANIE VLACH,
training component of this by Zumba, From January 2017 to date, MS, is a 20-year fitness
workout,” says Karen Hodges, cardio, plyo- STRONG by Zumba has industry veteran with
certified STRONG by Zumba metrics and seen a 180% growth in the experience at the
instructor at B.R. Ryall YMCA number of classes added to corporate, club and
in Glen Ellyn, Illinois. “With resistance-style club schedules. In its first educational levels. She is
body-weight training, people body-weight year, tens of thousands of a faculty member, group
don’t even realize that they are exercises are instructors have been trained fitness instructor and writer.
weight training, yet still gain all in over 115 countries, says
the benefits.” Moreover, body- all synced Jacobson. And you don’t have
REFERENCE
Reynolds, J.M. & Kravitz, L. 2001. Resistance training and
weight exercises such as push- with music to to buy additional equipment. EPOC. IDEA Personal Trainer, 12 (5), 17–19.
ups, burpees and plank jacks motivate class “Budget can be a major
are tough enough to interest factor when considering new
the hard-core, athletic crowd, participants formats for our clubs,” says
including the male market to push harder. Harper. “I am always looking
that is a challenge for group for formats that don’t require
exercise programs to attract. new equipment purchases.” $50 off a SBZ Training with
Most importantly, the STRONG format Furthermore, like all Zumba programs, promo code SBZAFAA50
stresses safety, focusing on recovery and there are no license fees that gyms need
making it easy to modify programming. to pay. The cost to be a STRONG by strong.zumba.com
Active recovery is built into the format, Zumba instructor is paid by the indi-
FUSING HIGH-INTENSITY
CARDIO WITH HIGH-INTENSITY
BODY-WEIGHT FIRES UP
ENERGY EXPENDITURE AND
TORCHES CALORIES
POSTWORKOUT, TOO.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 55
TEACH
A CLASS
LIKE NO OTHER.
BECOME A STRONG BY ZUMBA ®
INSTRUCTOR.
Expand your class offerings with a
unique total body workout + music
experience. With every move synced
to a beat, the music pushes students
harder to deliver faster results.
FIND A TRAINING AT
STRONGbyZumba.com
W
hile it may seem as if of atherosclerosis, and that it increases • Be aware of emotional eating,
“everyone” knows to limit the risk of cardiovascular disease, but be as “comfort” foods tend to be
saturated fats for health prepared to explain all those terms (or unhealthy foods.
reasons, your clients may direct them to the AHA website: www. • A starter list of “better” choices
not understand what heart.org). Help them see the link between would include canola, corn, soybean,
those health reasons are … or what to almonds and a reduced risk of stroke or peanut, safflower, sunflower
do next. Recently, Sacks et al. released a heart attack, and they might find fat swaps and olive oils; walnuts, almonds,
new Presidential Advisory published on worth a try. Here are some other fat facts cashews, hazelnuts, pistachios and
behalf of the American Heart Association you might share: pecans; plus salmon and avocados.
in Circulation reaffirming the evidence of • Saturated fats should make up less Clients can type up a cheat sheet for
the beneficial role that unsaturated fats— than 10% of daily calories, per the the grocery store.
specifically when swapped for saturated AHA (and 60 years’ worth of research). (A word of caution: Remind them that
fats—may play in cardiovascular health • Reading labels is smart and makes people on prescribed statins should stay
[2017; 136 (4)]. In fact, new figures suggest you look hip and cool. on them unless directed otherwise by
this fat swap may help reduce cardiovascular • Swap saturated-fat foods with healthy their doctor.)
events by as much as 30%, on par with ones, not junk food carbohydrates. Maybe you have a texting system in
the reduction observed from cholesterol- • Be wary of food trends. The recently place with your clients. If so, encourage
lowering drugs such as statins. popular coconut oil is 82% saturated them to send pictures of their “good for
So how do you help your clients use fat, while canola oil is only 7%. bad” swaps. Perhaps you do reward points
this information, yet stay within your • It’s not just the obvious things for prizes, and they can keep a log to
scope of practice? Perhaps a bit of (bacon, burgers, butter) that are high turn in. Or have them enlist their family/
education could do the trick. You can in saturated fat; it’s also “hidden” friends to help them switch to unsaturated
certainly tell them that saturated fat in foods like palm oil, chicken skin, choices. Who knows? Maybe their family
raises LDL cholesterol, a leading cause cheese and cream. and friends will become your clients too.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 57
NUTRITION FOOD NEWS & FACTS
Less Gluten
Can Mean Greater
Moms-to-Be:
Heart Risks Can the Diet Soda
If you work with pregnant women, encourage them to drink
In what may be the opposite of what water instead of diet beverages. According to a study published
you’d expect, a recent study published in the International Journal of Epidemiology, Zhu et al. found
in The British Medical Journal suggests that women with gestational diabetes who drink at least one
that people who don’t have celiac disease artificially sweetened beverage a day during pregnancy are
can increase their risk of coronary heart more likely to have children who become overweight or obese
disease (CHD) if they reduce gluten by age 7, compared to those whose mothers drank water
intake [2017; 357, j1892]. [2017; doi: 10.1093/ije/dyx095].
Using data collected from the Nurses’
Health Study that began in 1986, a Pregnant women tend to increase their beverage consumption
follow-up review analyzed long-term as the volume of amniotic fluid increases; yet, to avoid extra
consumption of gluten of over 110,000 calories, they may switch out sugary drinks for ones that
people with the development of incident contain artificial sweeteners. Their attempt to avoid weight
CHD (cardiac disease involving an gain unfortunately backfires for the babies, who are 60% more
“event” such as a heart attack). During likely to have a high birth weight and nearly twice as likely to be
that time, about 6,500 women and men overweight or obese by age 7. Luckily,
developed CHD. Participants in the if they substitute water for the sweet- WATER IS CLEARLY A
HEALTHIER CALORIE-FREE
lowest fifth of gluten intake had a CHD ened drinks instead, they can reduce
BEVERAGE FOR PREGNANT
incidence rate of 352 per 100,000 person their child’s risk at age 7 by 17%.
WOMEN AND THEIR KIDS.
years, while those in the highest fifth of
gluten intake had a rate of 277 events per
100,000 person years. Simply put, people
who do not have celiac disease, yet reduce
their gluten intake in the belief that it’s
A Neat Trick for Treats
A significant number of leading candy companies have committed to offering smaller
healthful, may be doing themselves a
pack sizes and making labels more transparent, reports foodnavigator-usa.com
disservice, as the gluten avoiders had
[Crawford 5/18/17]. The National Confectioners Association has stated their intent
a higher rate of CHD. Perhaps this can to make 50% of the individually wrapped products they offer available in packages
be attributed to a lower consumption of totaling 200 calories or less by 2022. As well, they will print calorie information on
heart-healthy whole grains. For now, the the front of 90% of their best-selling products by that date. Consumers should also
authors support caution in choosing a expect to see a PR push soon that emphasizes that candy is a treat, not a snack or
gluten-free diet if you’re not among the meal replacement.
0.7% of the population with diagnosed
celiac disease.
58 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
t ay be ti e to unde sco e t e benefits of
a egeta ian diet fo t ose clients wis ing A DIET
to lose weig t cco ding to findings by
a leo a et al publis ed in t e Journal of
TWICE
the American College of Nutrition, dieters AS GOOD
w o c oose a egeta ian diet lose weig t
o e e ecti ely t an t ose on con entional FOR
low calo ie diets
only t at t e egeta ian diete s also i p o e
ot
WEIGHT
t ei etabolis by educing uscle fat LOSS,
e enty fou sub ects wit type
diabetes we e di ided into t e FAT LOSS
egeta ian and cont ol g oups wit bot
following a e y low calo ie anti diabetic diet sing agnetic esonance i aging
esea c e s studied adipose tissue in t e study pa ticipants t ig s loo ing fo
any di e ences in t e t ee types of fat sto ed t e e subcutaneous subfascial and
int a uscula t at is beneat t e s in lining t e uscles and wit in t e uscles
ile subcutaneous fat was educed about e ually by t e two diets subfascial fat
was educed only in esponse to t e egeta ian diet and int a uscula fat ad a
g eate eduction wit t e egeta ian diet
ese findings a e pa ticula ly i po tant fo people wit ig blood suga s
inc eased subfascial fat in people wit type diabetes is associated wit insulin
esistance educing it could a e a beneficial e ect on glucose etabolis bette
enabling glucose to o efo t e bloodst ea into t e cells w e e it s needed fo
fuel lso a dec ease in int a uscula fat could elp i p o e uscula obility
and st engt
f you wo wit people w o wis to lose weig t o su e f o type diabetes o
etabolic synd o e t ei new otto ust ig t be i a la eggie
Edible Origami
Encouraging kids (and their adults) to
play with their food could be a good
thing for the environment, if it’s in the
form of edible origami pasta. Starting
with flat sheets of cellulose and gelatin,
engineers at MIT created a variety of
shapes flavored with plankton and squid
ink, including horses and flowers. When
dropped into hot broth, the cutouts
pop into 3-D shapes (see the video on
designboom.com). In addition to being
fun, origami pasta could help reduce
waste. In a traditional macaroni box, 67%
of the volume is air. “We thought maybe
in the future our shape-changing food
could be packed flat and save space,” said
Wen Wang in a Science Daily interview
[May 25, 2017]. The perks would include A VEGETARIAN DIET OUTSHINES TRADITIONAL
lower shipping costs and a smaller carbon LOW-CAL DIETS AND VERY LOW-CAL DIABETIC DIETS.
footprint.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 59
NUTRITION FOOD NEWS & FACTS
Asian-Inspired Breakfasts
Are Hot, Hot, Hot
OUT OF 119 TYPES OF FOODS, the National Restaurant Association listed
Asian-inspired cuisine as #6 on its 2017 “What’s Hot” list. Perhaps census
trends showing the Asian population as America’s fastest-growing ethnic
segment has something to do with it. (It increased 76% between 2000 and
2015!) You can expand your morning menu with these four types of dishes
from four Asian countries. Each can be customized with your favorite
vegetables, protein sources and toppings (see photos).
China’s congee (rice porridge; see recipe at right)
Korea’s bibimbap (mixed rice)
Japan’s ramen (noodles in broth)
Vietnam’s bánh mi (sandwich)
Ginger Congee
Makes 4–6 servings.
CONGEE:
poached egg
raw baby spinach
Asian chili paste
1 C short-grain brown rice gomasio (salted sesame seeds)
3 scallions, thinly sliced fried shallots
Wash ginger root well. There’s no need to peel the ginger. Cut ginger root into
round coins about 1⁄4-inch thick. In a large pot, combine ginger, scallions,
mushrooms, garlic and water. Bring to a boil. Reduce heat to low and simmer
for 30 minutes. Strain solids from broth, reserving the mushrooms. Slice
mushrooms thinly and set aside.
In the same pot, combine broth and brown rice. Bring to a boil. Reduce heat
to low and simmer covered for 1 1⁄2–2 hours. Remove from heat and allow to
stand for 5–10 minutes to thicken.
Spoon congee into individual bowls. Top with scallions and reserved shiitake
mushrooms. Add other desired toppings.
*SLOW COOKER INSTRUCTIONS: After cooking the broth, put broth and
brown rice in a slow cooker. Cook on low for 8–10 hours while you sleep! Stir
well before serving. Add scallions and reserved mushrooms. Add additional
toppings as desired.
A L E X A N D R A W I L L IA M S , M A , is a writer, editor,
travel photographer, model and lecturer at UC Santa Barbara.
A vegetarian, she dreams of baking the perfect loaf of rosemary
sourdough bread.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 61
NUTRITION THE SCIENCE OF NOURISHMENT
Granola
Wait! What?! It’s the epitome of healthy
eating, right? We tend to associate granola
with images of carefree outdoor living,
not a calorie bomb that can contain as
much sugar as cereal whose mascot is a
cartoon character. For many granolas, the
problem arises in the oils and generous
amounts of sweeteners, such as evaporated
cane juice, used in the baking process.
Think of those clumps of oats fused
together by caramelized sugars. A mere
½ cup serving can easily add 300 calories
(without milk) and 15 grams of sugar
to your cereal bowl. And who eats only
a half-cup serving? Words like maple,
chocolate and honey on the label should
be a tipoff to granola’s sugary
ways. And too often, store-
bought granola skimps on
healthy nuts and seeds in
favor of extra amounts of
cheaper ingredients like oats
and sugar-coated dried fruits.
WHAT TO BUY: To spoon up a granola
with fewer waistline repercussions, turn
over the box or bag and pay close attention
to the serving size and nutrition numbers.
There are better-for-you brands out there.
You’re looking for one that delivers no more
than 10 g of sugar per ½ cup serving and
has at least 3 g of dietary fiber. If a brand
lists an unrealistic ¼ or ⅓ cup serving,
Health Food Impostors? Extra nuts and seeds in the mix are a
good sign because they provide beneficial
fats. Or go with muesli. It’s also made with
oats, nuts and often dried fruits, but it is
MANY SEEMINGLY VIRTUOUS FOODS ARE NUTRITIONAL VILLAINS rarely baked with oils and sugars so it’s
easier to find muesli with lower calorie
IN DISGUISE. HERE’S HOW TO ID THE REAL GOOD GUYS. and sugar counts.
B Y M AT T H E W K A D E Y, M S , R D Honey
Made by busy bees, honey receives a lot
It’s easy to separate the nutritious from the less wholesome foods on the extreme edges of buzz as a better alternative to highly
of the spectrum: Broccoli is obviously healthier than onion rings. But things get blurry refined sugars. But if someone is evan-
gelizing about honey as a good-for-you
for foods in the middle. Products like yogurt, multigrain bread and crunchy granola seem
sweetener, it’s best to be skeptical. A 2015
wholesome enough on paper, but they can easily turn out to be the supermarket equiva- The Journal of Nutrition article found
lent of wolves in sheep’s clothing. Fall for their deceptive ways and you could undermine that study participants who ate about
your diet and health. Even the most health savvy among us can fall for certain health 2 tablespoons of honey, sucrose (white
sugar) or much-maligned high-fructose
halos. Seriously, no one is safe. These are some of the most glaring examples of foods
corn syrup every day for 2 weeks expe-
many people consider to be “healthy.” Here’s how to spot the pretenders and make rienced the same impact on blood sugar,
smarter selections. insulin, cholesterol, blood pressure, body
62 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
weight and inflammatory markers. And Multigrain Bread True whole-grain bread is a good bet:
this may sting a little: All of these “sweets” Bread labels fool many people into buying A large review of studies with more than
were associated with a troubling rise in refined grains in disguise. Loafs touting 700,000 people published in the journal
blood triglyceride levels, which could slogans like “made with whole grains,” The BMJ (2016) found higher whole-grain
raise heart disease risk. Despite its aura “7-grain,” “multigrain,” or “rye” are often intake at the expense of refined grains like
of naturalness, what’s in the squeezy-bear made mostly with nutritionally inferior white rice can lower the risk of death from
bottle is chemically very similar to white refined flour. Manufacturers may include heart disease, cancer and other chronic
sugar and HFCS, so as with all nutrition- some whole grains like whole-wheat or maladies. Ideally, look for a 10-to-1 ratio
ally poor sweeteners, honey needs to be whole-rye flour in the mix, but the amount of carbohydrates to fiber in each slice. So if
consumed with great restraint. Ditto for added is anyone’s guess. a slice of bread has 20 g of carbs it should
other so-called “natural” sweeteners like And don’t give products sporting the also bring with it at least 2 g of fiber. If
maple syrup and coconut sugar. yellow Whole Grain Stamp a free pass, as any sugar is present, it should be buried
WHAT TO BUY: Yes, unpasteurized honey a Harvard study (Mozaffarian 2013) found way down in the ingredient list—no more
from local sources is a better eco-choice they can be higher in sugar and calories than 2 g of sugar per slice.
than highly refined sugars or mass-produced than those without the label.
liquid gold from who-knows-where, but WHAT TO BUY: To bag the best loaf for your Veggie Chips
use it very judiciously—preferably less lunch sandwiches, scrutinize ingredient When it comes to health foods, veggie
than 1 tablespoon a day. And that includes lists. Select one that comes closest to the chips prove the trendiness-as-truthfulness
honey pumped into products like granola basics: flour, water, salt and yeast. The first model doesn’t always apply. Clever mar-
and energy bars. item listed should be a whole grain rather keting leaves many consumers believing
than “wheat flour” or “enriched flour,” vegetable-infused chips are a smart move
Dark Chocolate which are just euphemisms for heavily for snacking your way to an extra daily
With mounting research about dark refined white flour. Bread containing the serving of vegetables. But this is a case
chocolate’s health-boosting powers, it FDA-regulated label “100% whole grain” of “too good to be true.”
seems almost criminal not to take a daily cannot include any refined flour. Most veggie chips lead with a starchy
nibble of it. For instance, a 2016 study in
The American Journal of Clinical Nutrition
showed that higher intakes of epicatechin, Pretenders to the “Healthy” Crown
an antioxidant in chocolate, can slash the Stay on guard for not-so-healthy products masquerading as saintly food.
risk of dying from heart disease.
But not all dark chocolate packs such “Halo” Foods What They May Be Hiding
a notable health punch. The problem is
Marinara sauce Excessive added sugar and sodium
there is no regulation of the term dark
chocolate, so bars with varying percent- Spinach pasta Lots of refined carbs, only trace amounts of spinach
ages of cocoa can call themselves “dark.” Vanilla Greek yogurt Three to four times more sugar than unflavored yogurt
And food manufacturers seem more than
happy to exploit this regulatory oversight. Ground chicken Saturated fat from dark meat and skin
If you read the ingredient list of vari- Fat-free salad dressing Abundant sugar and sodium
ous products like chocolate-covered nuts
Himalayan pink salt Sodium level not much lower than table salt
claiming to be made with dark chocolate,
you’ll often notice something is amiss. Kombucha High-calorie sweeteners that tone down tartness
After “chocolate” appears on the ingre- Bran muffins Store and coffee shop versions packed with excess calories
dient list, look for brackets stating what
the so-called “dark chocolate” is made of.
More often than not, sugar is the leading
ingredient—meaning the not-so-dark
chocolate is more sugar than antioxidant-
packed cocoa. (Ingredient lists go in order
from most to least by weight.)
WHAT TO BUY: Most studies on the health
benefits of chocolate used a product made
with more cocoa than sugar. So look for
products whose ingredient list shows
“cocoa” listed before “sugar.” And when
shopping for dark chocolate bars, seek
out brands that state a cocoa (or cacao)
amount of at least 70%.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 63
NUTRITION THE SCIENCE OF NOURISHMENT
ingredient—like potatoes, white rice or butters aren’t helping the situation. Oh, cashew can be weighed down by added
taro—that ends up being a vehicle for oil, and the dirty little secret of low-fat peanut sugars including rice syrup and cane
making the chips a high-carb, high-fat snack butter is that it’s not nearly the calorie sugar. This is in contrast to the naturally
but with little protein. Often, the calorie saver you believe. While the light version occurring sugar (lactose) present in true
count is not much less than you’d find in of peanut butter has about 30% less fat milk. What’s more, many nondairy im-
a bag of regular potato than the regular stuff, personators contain emulsifiers (such as
chips. Some chips are it often contains more carrageenan, a polysaccharide extracted
made with a powdered sugar and sodium to from seaweed), which are added during
veggie blend that can make up for the flavor the manufacturing process to improve
include everything from lost when fat is stripped texture and keep ingredients from sepa-
kale to broccoli, but in the away. In fact, the added rating. But preliminary research suggests
end, this is often largely sugar means the calorie that these add-ins have the potential to
an afterthought—and one count between the two mess with the healthy bacteria in our guts
of the last ingredients is negligible. (Reardon 2015).
listed. Yes, many veggie WHAT TO BUY: Full of WHAT TO BUY: If you’re following a
chips are baked instead healthy fats, peanut but- dairy-free diet and gravitate toward nut-,
of fried, but people may ter, almond butter and seed- or legume-based drinks, make
just wind up eating more their ilk can be a clean sure to choose those that are labeled
as they feel less guilty eater’s best friend—if “unsweetened” and don’t contain added
about polishing off a you’re buying the real sugars. Even those labeled “original”
bag. Plus, the amount deal. The ingredient list typically contain troubling amounts of
of salt isn’t always lower should include nuts, a the added sweet stuff. And think about
in veggie chips. touch of salt, and that’s going old-school and opting for soy milk.
WHAT TO BUY: Don’t about it. If you prefer Of all the nondairy alternatives, soy reigns
be sucker-punched by flavored versions, opt supreme in protein. Each cup delivers
the word “veggie” in the for those with no more protein levels nearly on par with regular
title. A few handfuls of A typical glass of than 3 g of sugar per milk: 6–8 g per cup.
highly processed veggie
chips aren’t a substitute
almond milk is serving. And shelve any
reduced-fat offerings. MATTHEW KADEY,
for more nutrient-dense mostly just water MS, RD, is a James
fresh vegetables. In other Almond Milk Beard Award-winning
words, load your grocery and practically Alternatives to dairy journalist, Canada-
cart with real beets and
sweet potatoes instead
devoid of protein milk have been surging
in popularity, especially
based dietitian, freelance
nutrition writer and
of crispy versions. and other nutrients. almond milk. Yet moo- recipe developer. He has
Or try making your free milks like almond written for dozens of magazines including
own veggie chips from items like kale or benefit greatly from an undeserved health IDEA Fitness Journal, Runner’s World,
zucchini—which are bound to be much halo. By themselves, almonds are a nu- Men’s Health, Shape, Vegetarian Times
more nutritious. But if you need a chip fix trient powerhouse rich in healthful fats and Fitness.
pronto, look for a brand made with beans, and important nutrients like vitamin E
which do provide more protein and fiber and magnesium. But a typical glass of
REFERENCES
than their competitors. Just make sure the almond milk is mostly just water and Aune, D. et al. 2016. Whole grain consumption and risk
first ingredient is beans. practically devoid of protein and other of cardiovascular disease, cancer, and all cause and cause
nutrients. Why do you think a cup of specific mortality: Systematic review and dose-response meta-
shelves these days makes it clear that con- milk has a mere 60 calories? Study. The American Journal of Clinical Nutrition. Accessed
Aug. 9, 2017: ajcn.nutrition.org.
sumers are going nuts for these spreads. Almost all the nutrients such as calcium Mozaffarian, R.S., et al. 2013. Identifying whole grain
And now they are coming in all manner and vitamin D are added to cartons by foods: A comparison of different approaches for selecting
of flavors from mocha to chai. But along manufacturers. There remains a question more healthful whole grain products. Public Health Nutrition,
16 (12), 2255–64.
with the cinnamon and chocolate flavors of how well the body absorbs vitamins Raatz, S.K., Johnson, L.K. & Picklo, M.J. 2015. Consump-
often comes sweet stuff like maple syrup, like D and minerals like calcium that are tion of honey, sucrose, and high-fructose corn syrup produces
cane sugar or honey, so it’s all too easy added to dairy-free milks compared to similar metabolic effects in glucose-tolerant and -intolerant
individuals. The Journal of Nutrition, 145 (10), 2265–72.
for added sugar to sneak its way onto that what is naturally present in foods, such Reardon, S. 2015. Food preservatives linked to obesity
daily piece of toast. as authentic milk. Sugar can be another and gut disease. Nature News. Accessed Aug. 9, 2017:
too much added sugar, and fanciful nut Non-dairy milks like almond and
64 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
RESTORATIVE MOVEMENT THE SOFTER SIDE OF FITNESS
Yoga for
Every Body
WITH SOME SMART
STRATEGIES AND
POSE MODIFICA-
TIONS, YOU CAN
SAY “WELCOME OHM”
BY DANA BENDER TO MORE CLIENTS.
THIS ANCIENT PRACTICE OFFERS MYRIAD BENEFITS FOR ANY CLIENT, BUT SOME BELIEVE THEY
DON’T HAVE THE PHYSIQUE FOR IT. HERE, STEPS TO HELP DISPEL THE STIGMA FOR PEOPLE WITH
OVERWEIGHT OR OBESITY … AND TURN THOUGHTS OF “I CAN’T” INTO “I CAN.”
Among individuals who are less familiar with yoga, there is a false idea that this Communicate Yoga’s
discipline is only for the fit and agile, and that you have to have a specific body type Benefits for Every Body
The fitness professional’s first responsi-
to practice it. This mindset is not rare, and for many clients there is a stigma about
bility is to educate our clients who want
practicing yoga. For some, the idea of putting one’s body into flexible poses might seem to participate in yoga but seem nervous
impossible, which may prevent them from trying out a yoga session. Further, images of about it. There is a need to convey both
people practicing yoga can appear intimidating, such as those on the covers of popular the short-term and long-term benefits
of yoga, including (but not limited to)
yoga magazines and in personal social media posts showcasing acrobatic yoga poses.
weight loss, improved flexibility, reduced
The truth is that yoga is for all bodies, regardless of physical makeup or ability. stress, enhanced kinesthetic awareness,
and full-body strengthening.
As fitness professionals, it is important There are three specific responsibili- There is a need to explain that hav-
to be aware of how a limiting mindset ties fitness professionals can uphold to ing excess weight or physical constric-
can affect our clientele, including those help clients with obesity overcome their tions may make doing yoga challenging,
affected by obesity. Fitness professionals reservations about yoga: Provide educa- but not impossible, especially with modifi-
need to teach and promote that yoga can tion, empower a positive mindset and cations. Any individual can learn, progress
be done by all. In fact, individuals who encourage them to progress safely beyond and maintain a sustainable yoga practice.
have excess weight need to know that they their comfort zone. Here are strategies for If individuals try yoga with the mindset
can progress and succeed in yoga, as can putting these objectives into practice, along that “everyone can benefit from and do
people with various health conditions with tips for making yoga more accessible yoga,” they might surprise themselves
and restrictions. for clients affected by overweight. over time and enjoy long-term success.
66 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
Help Clients Shift Their Mindset Last, it is vital to educate our clients BEGIN WITH VERTICAL STANDING POSTURES.
The second responsibility is to help our that sometimes physical modifications These will be more comfortable for clients
clients reframe their thoughts, expecta- might be necessary, no matter what class with excess weight since they require less
tions and assumptions about trying yoga. they choose. But modified yoga poses are transitioning on and off the floor. Also,
In other words, help them shift to the still yoga poses. In truth, modifications they can be done with the support of yoga
mindset that yoga is for everyone, and are offered in most group exercise classes, blocks (as shown below) and the wall (by
that they can participate. This requires and many people choose to do them for placing the hands or foot against a wall
fitness professionals to promote a positive, a wide variety of reasons. An instructor when doing warrior III, for example).
open-minded attitude toward the idea of who is supportive and encouraging in this
trying something new so that clients feel respect will provide an environment in
less intimidated when entering the fitness which clients feel comfortable perform-
room. More specifically, if a client says, “I ing modified yoga poses whenever they
can never do yoga,” fitness professionals feel the need.
can offer examples of people who defy MODIFIED
the yoga stereotype. Adapt Yoga for Every Body TRIANGLE POSE
You can also utilize your clients’ suc- Listed below are takeaways on how yoga (WITH BLOCK)
cesses in other areas of their life, and in can be made more accessible. If a client
other areas of their fitness program, to has any medical conditions, they should
remind them that, once they put their talk with their medical provider before
mind to something, they have been able beginning yoga.
to persevere. This may motivate them in USE YOGA PROPS. Blocks, bolsters, blankets
the context of yoga. It will be important and straps can help make yoga poses more
to help clients initially reframe their accessible. For example, in triangle pose,
thoughts from “I can’t” to “I’ll try,” until clients can place blocks underneath
they are able to shift to “I can” and “I am.” their hands to extend the length
Teaching this shift in word choice can of the arms.
be helpful in shifting clients’ long-term
beliefs. Sample questions to help you talk
to clients are: “In what other areas of your
Finding the Right Words
H
life did you try something new and get ow we speak to people who are affected by overweight or obesity matters more
more proficient over time?” and “Why than we may realize. Using the wrong phrasing can be hurtful and perpetu-
don’t you shift your word choice from ‘I ate both discrimination and bias associated with weight. “Trainers and fitness
can’t’ to ‘I’ll try’ and see what happens?” professionals, those who are often working with people who are trying to lose
This process of reframing takes time, but weight, should understand that shame and blame are not effective tools for promoting
providing this support and motivation weight loss,” says Rebecca Pearl, PhD, an assistant professor of psychology in psychiatry
can play a significant role in shaping in the Perelman School of Medicine at the University of Pennsylvania. “In a recent study,
our clients’ view of themselves and their we found that individuals seeking weight loss who had high levels of internalized weight-
abilities. related blame and shame had worse cardiometabolic health than individuals who had not
internalized these negative messages.”
Empower Them to Progress According to the Obesity Action Coalition, the Obesity Society, and the Rudd Center
The third responsibility is to empower for Food Policy & Obesity, people-first language is the key to speaking mindfully and
our clientele to push themselves outside sensitively. This has long been recommended for people who have health conditions such
of their comfort zone in a way that is as diabetes (saying “a person who has diabetes” rather than “a diabetic person”). In other
safe, supportive and anatomically sound. words, “a person with obesity” or “a person affected by obesity” are both acceptable, but
More specifically, it is important to teach “an obese/heavy/overweight person” is not. Also avoid using words with a negative conno-
our clients to be mindful to pain cues, tation, such as “afflicted by” or “suffering from,” and never use the three-letter F-word (fat).
and never to push through pain during “Obesity is a complex health issue, and it is not a reflection of an individual’s internal
yoga. It is also vital to recommend the qualities,” Pearl added. “It is important for everyone, including fitness professionals, to treat
right yoga-class fit. For example, power people with obesity with respect, discuss weight with sensitivity and without judgment, and
yoga classes or fast-paced vinyasa flow give support and encouragement to those who struggle with weight management.”
yoga classes might be too challenging The American Psychological Association notes that not everyone prefers people-first
for beginners. That being said, it will language. In fact, the National Federation for the Blind promotes “identity-first language”
be important for fitness professionals (“a blind person” instead of “a person who is blind”).
to recommend hatha yoga, beginner, or Bottom line: If you’re unsure of what to say or how to say it, the APA recommends asking
gentle restorative classes instead so that an individual what they prefer. For example, “I’m going to use the word ‘obesity,’ since this is
clients can become more comfortable recognized as a medical disorder. Is that all right with you? Is there another word you’d prefer?”
with the physical expectations.
FA L L 2 0 1 7 / A M E R I C A N F I T N E S S 67
RESTORATIVE MOVEMENT THE SOFTER SIDE OF FITNESS
Over time, clients can progress to other constricted and fast paced. Maintaining to stop what they are doing. Provide a
poses. Seated postures might be most this breathing approach is a safe way to modification to a less intense variation
difficult for yoga beginners and/or those stay at a comfortable pace in class. A pose that does not result in these symptoms.
who have excess weight. might be too challenging if a client is OFFER OPTIONS FOR TRANSITIONS. There
PAY ATTENTION TO BREATHING AND OTHER experiencing constricted breathing, pain, is no right or wrong way to transition
PHYSICAL CUES. Make sure to always practice chest discomfort, dizziness, etc. When between two poses, as long as it is safe and
the yoga poses without the breath getting this happens, it is important for clients supportive. Transitioning in a class might
be difficult at first, so let clients know that
W
individuals could lower their knees to the
hen leading yoga, suggest and demonstrate modifications like these as
floor from downward-facing dog before
you go, so clients will have options that are achievable for them. Remember stepping one foot forward into a lunge.
to encourage people to use modifications when they need to and to be SUGGEST A WIDER STANCE. Setting up
supportive of others who are making modifications. a standing yoga pose with a wider base
of support in the feet will make many
CHILD’S POSE poses more accessible. For example, in a
Pressing the hips all the way onto the heels might be too challenging for clients who have forward-lunge pose, students can move
excess weight. If child’s pose causes discomfort in the knees and hips, clients can place their feet wider apart so that they have
the pelvis vertically over the knees instead, while using the same upper-body position. more stability to balance, as well as more
This is called puppy pose. Placing a yoga blanket under one’s knees can provide relief if freedom to square their hips forward.
there is knee sensitivity. MAKE USE OF THE WALLS. When prac-
ticing standing poses, being near a wall
DOWNWARD-FACING DOG can make balancing more accessible.
One modification for this pose is to bend the knees toward the floor without changing the For example, while practicing tree pose,
lift of the hips. This will allow the pose to be more accessible for anyone who has excess students can hold on to the wall in order
weight or tight muscles. Puppy pose (described above) is also a great modification for to find vertical balance. Also, being near a
downward-facing dog since it provides the same elongation of the side body. wall can allow clients to test their balance
in a safe way, since the wall can be easily
CAT/COW POSE reached if needed.
Typically this pose is done in tabletop position; people can place a blanket under the
knees for any knee sensitivity. Cat/cow variations can also be done standing with knees DANA BENDER works
softly bent into a slight squat, if one cannot weight-bear on the knees, and then placing as a fitness program
one’s hands on the thighs, pressing the hips back and chest forward for cow pose, and
coordinator for Loyola
University in Chicago.
then contracting the abdominals and rounding the spine in for cat pose.
She is a registered yoga
STANDING FORWARD FOLD teacher (RYT), an ACE
Clients can position their
personal trainer and an
ACSM exercise physiologist. Not only this,
hands on yoga blocks placed
but Dana has an MS in clinical health psy-
in front of them at the top
chology and counseling, and she teaches as
edge of the yoga mat for an adjunct professor for Rowan University’s
support. There are three health and exercise science department.
levels of block heights: low,
medium and high, depend- REFERENCES
APA (American Psychological Association). Choosing
ing on how you place them. words for talking about disability. Accessed Feb 7, 2017.
Clients can place two blocks MODIFIED www.apa.org.
STANDING OAC (Obesity Action Coalition). People-first language for
on the highest level in front FORWARD FOLD obesity. Accessed Feb 7, 2017. www.obesityaction.org.
of their mat underneath (WITH BLOCKS) OAC. Understanding obesity stigma. Brochure. Accessed
Feb 7, 2017. www.obesityaction.org.
their shoulders to make this
Pearl, R.L., et al. 2017. Association between weight bias
pose more accessible. Extra internalization and metabolic syndrome among treatment-
blocks can be stacked if seeking individuals with obesity. Obesity, 25, 317–22.
Rudd Center for Food Policy & Obesity, Obesity Society, &
additional height is needed. OAC. Guidelines for media portrayals of individuals affected
by obesity. Accessed Feb 7, 2017. www.uconnruddcenter.org.
68 A M E R I C A N F I T N E S S / FA L L 2 0 1 7
Yes! Fitness Music Presents
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NEW FINDINGS ON THE LIBIDO-EXERCISE CONNECTION, MUSCLE DYSMORPHIA AND “CHEAT DAYS.”
DOES INTENSE OR PROLONGED EXERCISE Many people who weight train want to increase their
DECREASE LIBIDO IN MEN? muscular size, but with muscle dysmorphia, the urge can
A study published in July 2017 surveyed 1,077 men (aged 18 or become unhealthy.
older) who responded to an online questionnaire asking about
R E F E R E N C E : Mitchell, L., et al. 2017. Muscle dysmorphia symptomatology and associated
their libido (sexual desire) and training habits. Researchers psychological features in bodybuilders and non-bodybuilder resistance trainers: A systematic
divided the respondents into two groups—low libido and normal/ review and meta-analysis. Sports Medicine, 47 (2), 233–59.
high libido—according to their “libido scores” (calculated from
their replies to questions on that topic).
IS THERE ANY SCIENTIFIC BASIS FOR
The survey suggested men who exercised with higher
intensity or duration had a greater risk of lower libido than those ADVOCATING “CHEAT MEALS”?
who exercised with low or mid-range intensity or duration. As the name implies, a cheat meal lets people cheat on their
Interestingly, the vast majority of the men who performed some eating plan. Cheat meals are consumed 1 day a week—on a
type of strength training had a normal or high libido. “cheat day”—and are characterized by an undisciplined and
Note the familiar scientific maxim that “correlation doesn’t unrestricted food intake that “rewards” disciplined and restricted
imply causation.” Just because a study found a connection intake of food on the other 6 days. These meals almost always
between prolonged or intense exercise and a lower libido, it include calorie-dense foods that are the antithesis of what we
doesn’t mean that one caused the other. Lower libido could have typically consider healthy. (Burgers, fries, pizza and ice cream are
been caused by decreased levels of testosterone or greater mental cheat day favorites.)
or physical fatigue, for example. Eating these foods isn’t necessarily bad if done in moderation.
We all like to think exercise helps keep libido strong, and it But with cheat meals, the foods are consumed once a week
may—as long as the exercise intensity or duration isn’t excessive. in massive quantities. Though using cheat meals to boost
metabolism is a popular notion reflected in an enormous quantity
R E F E R E N C E : Hackney, A.C., et al. 2017. Endurance exercise training and male sexual of online content and advice, there’s no scientific support for
libido. Medicine & Science in Sports & Exercise, 49 (7), 1383–88. this practice.
If anything, cheat meals have raised concern in the clinical
WHAT IS MUSCLE DYSMORPHIA? community because they meet certain criteria for eating
People with muscle dysmorphia—a term first used in 1997—are disorders. For example, as defined by the American Psychiatric
dissatisfied with their bodies, have low self-esteem and are Association, cheat meals are similar to binge-eating disorder and
preoccupied with their muscularity. Originally, the condition bulimia nervosa.
was called reverse anorexia. In people with anorexia, no matter
R E F E R E N C E : Pila, E., et al. 2017. A thematic content analysis of #cheatmeal images on
how much fat they lose, they still see themselves as too big; with social media: Characterizing an emerging dietary trend. International Journal of Eating Disorders,
muscle dysmorphia, no matter how much muscle they gain, they 50 (6), 698–706.
still see themselves as too small.
In one review and meta-analysis published in February 2017,
researchers pooled data from 31 studies with 5,880 subjects MATT BRZYCKI is assistant director of cam-
(average age 28). They found a positive association between
pus recreation, fitness at Princeton University.
muscle dysmorphia and psychological disorders such as anxiety,
social physique anxiety, depression, neuroticism, perfectionism He has over 34 years of experience at the
and low self-esteem. As might be suspected, muscle dysmorphia collegiate level and has authored, co-authored
is more common among bodybuilders than those who simply do and edited 17 books.
weight training.