All Entries Tagged With: "fitness trainer"
Personal Trainer Certification Guide
When looking for a fitness trainer or personal trainer, it’s important to find a credentialed Certified Personal Trainer (CPT) who knows their business. While the criteria for different certifying agencies may vary slightly, you want a trainer with a diverse background in physical fitness and exercise planning. Even with a nationally accredited personal trainer certification many new trainers are inexperienced or lack a background in physiology, kinesiology or nutrition. The best trainers have not only worked within the fitness, health and wellness fields previously, but have prior knowledge to health from an academic institution.
The top ten most well known nationally accredited certifying agencies for personal training, accepted by most national gyms such as LA Fitness, 24 Hour Fitness, Golds Gym & Equinox are ACSM the American College Of Sports Medicine, NASM the National Academy Of Sports Medicine, NSCA the National Strength And Conditioning Association, NCSF the National Council On Strength And Fitness, NFPT the National Federation Of Personal Trainers, ACE the American Council On Exercise, CI the Cooper Institute, NESTA the National Exercise & Sports Trainers Association, IFPA The International Fitness Professionals Association and ISSA the International Sports Science Association.
Each of these certified fitness-training agencies are NCCA-accredited programs (National Commission for Certifying Agencies) aside from the ISSA. This national commission only accredits programs that meet or exceed its standards for personal training and physical fitness training curriculum. While there are various other accreditation organizations, in terms of personal training, the most valuable certifications are NCCA recognized.
Each of the nationally accredited CPT programs mentioned above vary slightly in terms of curriculum, program format i.e. emphasis on nutrition, exercise planning, kinesiology etc, recertification requirements, program materials & cost, but all share specific similarities. For example, any worth-while agency will include education concerning client health-fitness assessment, exercise technique, fitness program design, nutrition, client relations & administration, as well as a CPT professional scope of practice and responsibilities.
As mentioned previously, it’s also important to have a personal trainer with an academic background in the health-science fields such as biology, physiology, kinesiology or nutrition. This is due to the fact that anyone can study to become a personal trainer through one of the accredited programs, but at the same time might lack the background to thoroughly understand the underlying scientific principles of health, exercise, metabolism and diet. In fact, individuals who have a diverse medical or science background often have a better understanding of the effects of proper exercise than a CPT.
Another option for personal training certification is receiving a personal training degree, diploma or certificate from a trade school or college program that is accredited by the government instead of the NCCA.
Becoming a certified personal trainer can often be costly, with the exam alone costing anywhere from $50 to $279. More so, if you choose to buy all of the test preparation materials, take a workshop and purchase textbooks, the cost can total upwards of $800, with even more costs for re-certification.
Here’s the breakdown for our top four picks personal trainer certifications:
*Both NCCA & non-NCCA accredited
National Academy of Sports Medicine (NASM)
A NASM personal trainer certification is NCAA-accredited and accepted by most employers and gyms. The exam alone costs $549, but is included in all of the study packages. NASM preparation packages rang from $599 to $799. The requirement for recertification is every 2 years and costs $700.
American Council on Exercise (ACE)
ACE is also an NCAA-accredited personal trainer certification that is highly recognized within the personal training and sports club industry. The current cost of the PT exam is $219. In addition to the cost of the exam, ACE study materials range from $150 to $580. Unique from other agencies, ACE also offers an online study program in addition to their study materials. The requirement for recertification is every 2 years for $400.
National Strength and Conditioning Association (NSCA)
NSCA is another highly respected NCAA-accredited personal trainer certification. Different from other agencies, NSCA is known for their preparation for special-needs populations. For this reason, their exam is known to be one of the more difficult certifications processes. NSCA exam fees range from $235 to $400 depending on membership type. The requirement for recertification is every 3 years for $500.
International Sports Sciences Association (ISSA)
The ISSA is one of the only non-NCAA-accredited personal trainer certification that we’ve discussed, which is also reasonably well recognized within the fitness and sports clubs industry. ISSA certification is ideal for first time trainers seeking part-time or free-lance employment. The program fee is $595, and the course and exam are 100 percent available online. Recertification is required every 2 years for $600.
Stress Management Tips
Stress is a normal psychological and physical reaction our bodies employ in order to deal with the daily demands of life. While some levels of stress are necessary to keep us on track to accomplish our goals, too much can be detrimental to our overall mental and physiological health.
In identifying the causes of stress, our brain and bodies come hard-wired with a neurological stress highway that serves to power an internal, protective ‘alarm system’. When we perceive a threat or identify a potentially harmful situation, this pathway signals our bodies to release a burst of hormones known as catecholamines, such as adrenaline, to fuel a unique response. This reaction is commonly referred to as the “fight-or-flight” response.
According to the Mayo Clinic, current studies suggest most Americans experience challenges with stress at some point during the year. More so, the nonstop pressures of today’s fast pace environment means our stress highways are constantly overloaded, running at a ‘rush-hour’ pace.
That is why stress management is so important in maintaining normalcy within our lives. Stress management gives us set of tools or road-blocks for the traffic of stress on our neurological highway. Without stress management our bodies are constantly bombarded by these stress traffic alerts, which over time can lead to serious health issues.
Here are a few techniques and things to consider to better deal with stress:
2nd, Identify the causes or triggers of stress in your life. Some of theses causes may be obvious (such as relationship issues, school, work or financial distress), while others may take more thought.
3rd, Relax- relaxation techniques can help you to focus your attention on enjoying life instead of dreading it. Exercises like writing, yoga, walking, hiking or other sports can help you to focus on enjoying the moment, instead of stressing about the future.
4th- Eat Healthy - Healthy eating plays a crucial role in our bodies ability to deal with high levels of stress. The eating the right proportion and amount of carbohydrates, protein, fat, vitamins and minerals is important in maintaining our energy, mental concentration, and emotional stability. Even more important, stress can weaken our immune systems and increase the demand for certain nutrients. Eating a well-balanced diet will help you to stay focused, alert and healthy during times of increased stress.
5th- Sleep - Sleep loss may result in irritability, an inability to concentrate, and moodiness. Too little sleep can leave you too tired to do the things you truly enjoy. The CDC recommends 7-9 hours of sleep in adults to prevent chronic disease such as diabetes, cardiovascular disease, obesity and depression.
Staying Motivated to Reach Your Exercise Goals
Results aren’t guaranteed when working with Celebrity Personal Trainer Lucas James, they’re earned. He can be your motivation no matter if you live in Scottsdale, AZ or Miami, FL. Life isn’t characterized what you say you’ll do, but by your actions and follow through.
Anyone who’s tried to workout after long breaks from the gym or being outdoors knows just how hard it is to stay motivated and get back into shape.
So here are a few tips for staying motivated and making exercise accessible no matter what stage you’re at:
Find a work out partner:
Find a friend to work out with to keep each other motivated and accountable. Not only will you find that you’re reaching your goals faster, but working out becomes a social event in your mind.
Exercise at the time that feels right for you:
If you’re not a morning person, and don’t have very much energy when you first wake up, than early A.M. workouts might not be right for you! Find out when you feel best, have the most energy and can commit at least 45 minutes to an hour to exercise…NO excuses, don’t use scheduling as a reason to avoid exercise. Make time to meet your goals!
Try getting outdoors on a date:
Go kyacking, or for a hike, jog or walk. Show your significant other, you’re a motivated and active individual who won’t shy away from anything physical!
Find something you enjoy, that will be easy for you:
If you hate running, than don’t start a running program. Try spin class, swimming, yoga, pilates or resistance training. Also, consider what is nearby and don’t limit yourself and your goals.
Cook healthy meals:
Diet is 80% of reaching your fitness goals. Cooking breakfast in bed for your lover is a huge turn-on. An intimate candle-lit dinner over a bottle of red wine never hurts either!
Make working out a fun activity:
Some times socializing or people watching at the gym can break the monotony of just speeding through your exercises. Branch out and take a group fitness class or yoga and make some new friends! Plus you’ll meet people with common interests and goals as yourself.
Set specific and realistic goals for both the short-term and long-term:
Everyone’s body type is different and if your personal goals aren’t truly attainable, you’ll never reach them. Keep weekly goals such as the amount of times you plan on working out and long-term goals for weight loss or physical events such as marathons or triathlons. Keep your goals attainable. If you’ve never run before, don’t attempt a marathon in your first couple months. A 5K would be a much better choice.
Monitor your progress:
Keep a diet & exercise journal to see just how you really eat and keep track of your fitness goals and improvement. Note specifics about your exercise program such as timed intervals, the number of sets and reps and weight used, as well as your accomplishments.
The Best Vitamins and Supplements for Women
Overview
Vitamins and supplements play a major role in women’s health and should be taken to ensure proper health. Most women do not get all the nutrients that their
bodies need from diet alone Scottsdale and Phoenix, AZ areas. While it is advisable to eat a variety of healthful foods, it can be difficult to ensure complete nutrition just from food. Taking a multi-vitamin is one way to consume the vitamins required for optimal health. Some women choose to take individual vitamins instead of or in addition to their daily multi-vitamin. Certain vitamins are important for all women, especially those of child-bearing age.
Folic Acid
Women of childbearing age should take a supplement with 400 mcg of folic acid, or folate, each day. Folic acid helps to prevent neural tube birth defects. Examples of these birth defects include spina bifida and anencephaly. Since the neural tube develops early in pregnancy, it is important to take this vitamin before a woman even realizes she is pregnant.Multivitamins for Women Get a Vitamin Profile Personalized For Your Unique Nutritional Needs!
Calcium
Women should take calcium to help build bone mass in their early years, lessening the chance that they will be affected by osteoporosis, which is a loss of bone density. Women under the age of 24 should take 1,200 mg of calcium daily. Once a woman is 25, she can safely reduce her intake of calcium to 800 mg per day.
Iron
Each month, a woman loses some iron through menstruation. Supplementing with 15 mg of iron per day can help women avoid iron deficiency anemia, a condition that can cause paleness, headaches, and fatigue. Iron can be taken in supplement form or through foods such as meat, fish, peas, beans, and spinach. Taking excessive amounts of iron can be harmful, so women should seek medical advice before taking more than 15 mg of iron supplements per day.
Vitamin D
Studies have shown Vitamin D to be helpful in protecting women against colon and breast cancer. There is some evidence that Vitamin D supplementation can raise immune system function, preventing colds and influenza. Vitamin D also can regulate the levels of calcium in the human body. Women should consume a minimum of 400 IU of this vitamin per day. Women, who are obese or who have dark skin, should talk to their doctors about taking more than the minimum recommended amount. Good sources include sunlight, dairy products and Vitamin D3 supplements.
Vitamin C
Vitamin C is an antioxidant that can help prevent some cancers, coronary heart disease, strokes, hypertension and cataracts. Vitamin C deficiency can lead to rickets, a disease that causes bleeding, bruising, hair loss, loose teeth and joint pain. Women should consume 75 mg of Vitamin C per day. Women who smoke need more Vitamin C, and should consume 110 mg per day. Good dietary sources of Vitamin C include citrus fruits, strawberries, red peppers and broccoli. Natural and synthetic Vitamin C supplements are also available.
Folic Acid
2,500 IU (50% DV), 20% as beta-carotene. The 100% DV of 5,000 IU is too much for women with relatively healthy diets, which is why One-A-Day Women’s cut that amount in half. Most multis pack in too much A — typical doses range from 3,500 to 5,000 IU — and some provide even more. Part of One-A-Day’s vitamin A comes from beta-carotene, a compound that converts to A in the body, which is shown to be safer than straight-up A.
B Vitamins
(B6, B12, riboflavin, thiamin, and niacin) (100% DV for all except for 50% DV for niacin). Bs are in plenty of foods, especially vitamin-spiked cereals, so there’s no need for more. (PMS relief claims aren’t supported by research.)
Vitamin E
30 IU (100% DV). There’s no evidence you need more than what’s found here: Research has failed to prove that extra E protects against cardiovascular disease or cancer.
Vitamin K
25 mcg (31% DV). Vitamin K works with vitamin D and calcium to build bones, yet some multis leave K out altogether because it can interfere with blood-thinning drugs like coumadin that are used to treat heart disease. Women with healthy hearts, on the other hand, should probably add a supplement that contains about 100 mcg. WH pick: Puritan’s Pride All Natural Vitamin K (100 mcg). Take it with your vitamin D pill at dinner. The fat in your food will boost absorption.
Magnesium
50 mg (13% DV). Most women don’t get enough of this mineral that protects against heart disease, diabetes, and colon cancer — and multis, including One-A-Day Women’s, don’t provide much either. Aim to get to 320 mg a day with the help of another supplement. Take it with a meal — magnesium on an empty stomach can make you queasy.
If you’re looking for the best Scottsdale Personal Trainer then make sure to give Lucas James a call at 602.400.8506!
Weight Loss & Personal Training for Swimsuit Season!
Hiring a personal fitness trainer in Scottsdale or Phoenix, AZ can be a difficult task due to the high number of trainers in Arizona. Swimsuit season has arrived and the month of May is one the busiest times for people start to a diet, exercise or hire a personal trainer. Choosing Lucas James as your personal trainer will give you several benefits including:
- A trained and certified fitness professional.
- Customized Meal Plan and Diet Program Based on your Health, Body, and Fitness Level.
- One-on-One Training with a “Five Star” rated Celebrity Personal Trainer
- Motivation, Accountability, Education and Guidance for Nutrition, Cardio Excerises, Form, Breathing Techniques, Meal Planning and many others.
- Recieve Bi-Weekly Meal Plans, Body Fat Testing, Body Measurements, Weigh-In, and Pictures
- Train at One of the Most Prestiges Fitness Facilities in the State or at the convenience of your home or desired location.
Start with Lucas James today and create a healthy lifestyle that you deserve. After 90 days of working with Lucas clients have less stress, sleep better at night, higher self-esteem, a balance between work and persona life, education on what foods to eat and when, and most importantly – a transformation of a new body!
2011 New Year’s Resolution to Lose Weight?
Is your 2011 New Year’s Resolution to lose weight, start exercising or to get healthy? Celebrity personal trainer, Lucas James has special weight loss plan designed just for men and women! Start a fitness training program today and get the results you deserve!
When you work with Lucas James you will receive the following benefits!
• Quick Body Fat Loss
• Fast Weight Loss
• Inches off Wast and Legs
• Loss of Overall Body Fat
• Body Shaping and Sculpting
• Mental Clarity and Focus
• More Sexual Appeal
• Increase Energy
• Better Attitude About Body
• High Self-Esteem
• Cardiovascular Conditioning and Fitness
• Increasing Endurance
• Lower Resting Heart Rate
• Better Looking Skin
• Thicker Hair
• Increased Sports Performance and Strength
• Improved Muscle Strength,
• Better Muscle endurance, and Muscle Flexibility
• Improving Coordination and Balance
• Enhancing Immunity to Sickness and Diseases
• Reducing Stress and Anxiety
• Increasing Libido, Performance and Size
• Overall More Attractive
New Year’s Resolution Special!
- 2 Weeks FREE Personal Training
- $100 Worth of Supplements and Vitamins
- Custom Meal Plan and Diet!
- Professional Workout Program!
Call! 602-400-8506
*Valid for a limited time only, call for rules and regulations.
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