November 2017 NewsBlast | Article 4

24 Nov 2017 / NAFC

NAFC NewsBlast - Novemeber 2017 | Ed 2

 

The Top 10 Exercises to Avoid | Why Demand for Yoga Instructors & Trainers?

Written by: Tammy LeBoss, The FitPro Foodie
Contributing Writer: Logan Cahoon
Sources: New York Times, Stuart McGill, NAFC Mat and Reformer

Injury Prevention

YOU ARE WANTED BY THE NAFC!

 

Do you want to make a difference in the fitness industry? According to a New York Times article published in 2012, a growing body of medical evidence says that for many people, commonly taught yoga poses are inherently risky. Reports of yoga injuries appeared decades ago, published in some of the world’s most respected journals, including The Journal of the American Medical Association. The problems ranged from relatively mild injuries to permanent disabilities. Wonder why?

Perhaps this is due to many sitting for long periods, hips in a flexed state and then rushing off to the gym or yoga studio. Moving too quickly into squats (more hip flexion), and contorting, bending and twisting too quickly in yoga poses which may not be appropriate for many. Many are unaware that holding postures for long periods, excessive extension of the neck, and hyperflexion of the neck, can create further issues.

In addition, yoga teachers are reporting how yoga can heal, yet they also report how yoga can hurt. In 2009, a study at Columbia University’s College of Physicians and Surgeons published a worldwide survey of yoga teachers, therapists and doctors revealed that the largest number of injuries centered on the lower back. This study, amongst others, has pointed to a decided shift in the perception of how risky yoga poses may be.

B.K.S. Iyengar, considered to be one of the foremost yoga teachers in the world emphasized that in Cobra pose, the head should arch “as far back as possible”. Although the idea involves stimulating organ functioning and thus, well-intended, for even advanced practitioners, this motion is a recipe for injury and pain.

Bureau of Labor Statistics estimates that jobs in personal training and fitness instruction will increase by 24% between 2010 and 2020.

 

Fitness instructors must develop critical-thinking skills, and always consider the Risk/Benefit™ factors for each and every exercise they recommend. The following are 10 exercises to avoid, or to approach with extreme caution:

  1. Headstand, Plow Pose and Short Spine (in Pilates)-may stress the cervical spine.
  2. Wheel and other deep backbends-know how to offer modifications.
  3. Extreme twists- learn best ways to twist and know when to apply neutralizing exercises.
  4. Pilate 100’s- Pilates was popularized by conditioned dancers and athletes. Performing the 100’s may not be appropriate for your clients. Create modifications such as performing the 100’s while standing, or learn how to use props as support.
  5. Prone back extensions such as Cobra, Locust, Wheel and Full Swan (in Pilates)-these exercises are potentially dangerous if bending incorrectly from the lumbar spine.
  6. Handstand-challenges shoulder stability within a shallow, vulnerable joint.
  7. 100 Crunch Challenges- too much flexion may cause bulging discs. (Stuart McGill)
  8. Chaturanga or Triceps Dips- puts a heavy load on rotation cuffs, and thus a high risk of shoulder injury.
  9. Shoulder Shrugs -harmful to the shoulder joint and should be avoided.
  10. Seated and Preacher Biceps Curls-Pulls on the head of the humerus.

 

The fitness industry needs more qualified instructors.

  The demand for Personal trainers, yoga and Pilates continue to grow. The United States Department of Labor’s Bureau of Labor Statistics estimates that jobs in personal training and fitness instruction will increase by 24% between 2010 and 2020. This is faster than the average 14% expansion for all occupations. In CNN Money reports, The Best 100 Jobs in America included Personal Training at #18 in 2012, while Yoga and Pilates Instructors are #10 in 2015. Personal training has seen many changes over the years so we know it is growing. To stay in the game, trainers must take a strong look at where our industry is heading. Experts believe that education/certification, technology, variability in training formats, and career stability should take precedence if to succeed in a rapidly-growing industry.

Don’t get left behind. Keep learning!

 

Written by: Tammy LeBoss, The FitPro Foodie Contributing Writer: Logan Cahoon


Novemeber 2017 NewsBlast | Article 3

22 Nov 2017 / NAFC

NAFC NewsBlast - October 2017 | Ed 3

 

Hormones - HGH/Testosterone, Yes or No?

Written by: Dr. Max MacCloud, DO, ND, PhD, The Health, Fitness & Nutrition Ninja
Source: My Body Symphony


Copyright: ankabala / 123RF Stock Photo

People Always Ask Me…

Should I try and get my doctor to prescribe HGH and/or Testosterone to help me add muscle?

Athletes have been looking for “an edge” from the earliest times. These days it has spilled over into the general population. It’s not just competitive athletes who are looking for an edge, it’s almost everyone, even people that barely workout! It’s INSANE.

Here’s what I tell

people when they ask about taking supplemental hormones to build muscle. First I ask them why they want more muscle. Of course, there are several legitimate reasons but I just want to see if they actually have one. Next, I ask them what they’ve been doing and what their results are. If they aren’t training hard and eating right I just walk away in disgust and tell them to stop wasting my time (freaking morons).

Now, for those that are serious

and have been doing the basic essential things, I’ll dig a bit deeper. I ask what they are doing to stimulate the production, release, and balance of their own endogenously produced anabolic hormones (hGH, testosterone, estrogen, and insulin). Typically I get a blank stare at this point. Then I explain that there are several things that they can do to increase their own HGH and Testosterone production and secretion of these important hormones and before they should consider taking exogenous hormones (i.e., pharmaceuticals) they should at least maximize their body’s production and release first.

Here are my quick and dirty recommendations

to do just that. First and foremost, make sure you’re getting enough quality protein and healthy fats in your diet, they are the building blocks of hormones. Next, make sure that you’re doing some heavy movements at least a few times a week. It takes significant, nearly all-out effort to stimulate the release of key anabolic hormones like HGH and Testosterone. Get enough high-quality sleep and pay attention to proper sleep hygiene. Incorporate High-Intensity Interval Training a few times a week. Try doing some Intermittent Modified Fasting a few days a week.

The science and physiology

behind all of those recommendations gets pretty intense so feel free to spend some time searching them for a better understanding of why they work to boost HGH, Testosterone, and to balance many other hormones BUT in the meantime start experimenting with them.

Many books have been written

So, just when people were finally starting to “get it” there is this insane resurgence of high meat consumption. Much of the frenzy was fed by the “CrossFit” phenomenon. That will be the topic of another post (yes, I have some issues with it as well).

See the link below to my 21 Day Build-It Intensive that helps to explain each of the recommendation in more detail and puts them in the context of a program to try.

Click here for our Website: My Body Symphony

Written by: Dr. Max MacCloud, DO, ND, PhD, The Health, Fitness & Nutrition Ninja


November 2017 NewsBlast | Article 2

20 Nov 2017 / NAFC

NAFC NewsBlast - Novemeber 2017 | Ed 2

 

Strategies for Fall Prevention and Avoiding Injury

Written by: Tammy LeBoss, The FitPro Foodie
Sources: Center for Disease Control, SmartCells™, NAFC Mat Pilates™

Fall Prevention Copyright: https://www.123rf.com/profile_martinan'>martinan / 123RF Stock Photo

Best Ways to Avoid Injury When Falling

 

“And all at once summer collapsed into fall.” –Oscar Wilde.

 

As the seasons change, the increased chances of rain or snow and fallen leaves make falling more likely to take place. Falls can happen at any time, not only for our elderly loved ones but also for regular exercisers who expose themselves to potential outdoor hazards. While slips and falls may be a seasonal concern for younger generations, our elderly loved ones face the potential dangers of slips and falls on a daily basis.

According to Center for Disease Control, 30-35% of people over age 65 fall each year, one in five of those falls involve a serious injury, and 65% of those falls result in an emergency room visit. A bone fracture or any other fall-related injury can be extremely dangerous and is often considered the beginning of an elderly person’s demise. In fact, the CDC also found that “approximately 20% of older adults hospitalized for a hip fracture die within a year and about 50% will suffer a major decline in independence.”

Through awareness and preventative measures, these numbers can be greatly reduced. Regardless of the season or age group, everyone needs to understand the causes of falling and take preventative measures.

The Best Way for Preventing Falls

What is the best way to take a stand against falling and avoid injury? You guessed it, through exercising! Remember the old adage: If you don’t use it, you lose it. Strategies for reducing the risk of a fall include:

  1. Learning different ways to strengthen the core muscles
  2. Incorporating ways of challenging our balance
  3. Strengthen the gluteal muscles (do more squats)
  4. Taking walks to strengthen the muscles necessary to keep us upright.

Walking is a great form of ‘moving meditation’ that can improve body awareness and proprioception.

Fall in love with walking using these pro tips:

  • Make sure walkways are well-lit and cleared of clutter
  • Choose your route wisely- avoid sidewalks that have cracks, holes, or any other irregularities
  • Train your eyes to ‘see all’ scanning continuously for potential hazards
  • Avoid walking in stormy weather, especially during rain, snow or fog
  • Walk in areas of good visibility and traction
  • Look for cleared and well-maintained areas
  • Walk with a companion who can warn you about potential hazards (2 sets of eyes are better than one)
  • Be prepared with the right gear and wear shoes with good traction soles
  • Learn to walk in your neutral spine (apply NAFC ANSER™)
  • Pay attention to your heel strike, pronation, and supination of the feet (learn more through NAFC Mat and Reformer Pilates).

Another way to take a stand to prevent falls involves learning how to fall safely. There are three basic types of falls: front falling, side falling and backwards falling. Each type requires its own techniques to reduce injuries and land in a safer manner. According to experts at Five Star Senior Living and Texas Women’s University, to reduce the likelihood of an injury, here are some tips to apply in case of a fall:

For Forward Falls

  • Hit ground with entire palm and forearm- This reduces the likelihood of a wrist fracture.
  • Turn your head to the side- Reduces risk of hitting your nose or mouth on the ground.
  • Try to land on your palms and forearms in a pushup position without letting the rest of your body touch the ground.
  • Breathe out
  • Avoid Locking your joints


For Side Falls

  • Hit ground with entire palm and forearm on the side you fall on- If left side use left arm etc.
  • Grab your hip with opposite arm- If falling to left use right arm to grab hip
  • Tuck your chin to your chest to avoid your head hitting the ground.
  • Squat
  • Try to roll to your back
  • Avoid landing directly on your hip


For Backward Falls

  • Bend at knees and squat
  • Tuck chin to avoid hitting head
  • Hit the ground with forearms first
  • Round Back


There are many precautions we can take in order to reduce the likelihood of a fall and any fall-related injuries. Using a combination of exercises, falling techniques, basic indoor/outdoor changes and applying an understanding of the causes—are great places to start a graceful falling into fall and winter. Share this article with a loved one to prevent them from falling ☺

Written by: Tammy LeBoss, The FitPro Foodie




1 2 3 4 5 6 7

Articles By Topic

Kinetic Chain Foot Fitness Gait Analysis Anatomy A&P Personal Training Pilates Foundations Hip Intelligence Trainer Tools Cueing Nutrition Smoothie Recipes Yoga Focus Weight Loss Stretching Flexibility Pilates Coach Back Pain Dehydration Cooking Training Breathing Improved Communication Effective Listening Effective Listener Food Weight Gain Low Back Pain Preventing Back Pain Hamstring Stretches Healthy Eating Tips Mindful Eating Emotional Eating Hands On Training Client Training Etiquette Training Goals Goal Setting overcoming training obstacles Breath Cycling Shoulder Pain Contraindicated Shoulder Exercises Shrugs Power Cert Core Training Rebounding tight hip flexors relieving low back pain warrior 1 stretch Sleeping hacks Training hacks Nutrition hacks Recovery hacks Carb control myth Controlling the fight-or-flight response #nafcmeans2me #shareyourpassion #committosomething #nafctrainer #certifiedpersonaltrainer #trainerlife #traininsane #fitfam #fitspo #fitspiration #wellnesswednesday #wisdomwednesday #healthylifestyle #healthyeating #healthnut #healthyrecipes #glutenfree #glutenfreerecipes #pushpullgrind #beastmode #absremadeinthekitchen #waisttrainer #like4like #like4follow #Nutrition Tips #Good Fats #Cooking Tips #Best Ways to Store Olive Oil #pull ups #courage defined #training tips #Healthy recipes #Healthy salmon recipe #Nutrition tips #Best ways to get your Omega-3’s #Cooking with good fats #Fascia and joint stability #Fascial tension #Fascial training tips #Functions of fascia #Date night drinks #Healthy date night cocktails #Hangover cures #Get alkaline #Healthy juice recipes #Money mindset #How to move money #How to allow money #Money moves the world #Chia seed pudding recipe #Benefits of chia seed #Healthy desserts #Fat for Fuel #Healthy Fats Recipe #Chia seeds and EFA’s #Healthy Beets Recipe #Liver health recipes #Beet recipes #Detoxing with beets #Cancer fighting foods #Recipes for fighting inflammation #Inflammation fighting recipes #Benefits of turmeric #Healthy turmeric recipes #Food is information #Food is medicine #Preventing dehydration #Benefits of hydration #Proper hydration #Proper water intake #How much water is enough? #Natural Running #Chi Running #Running Techniques #Running Injury Prevention #Functional movement exercises #Applied functional movement #Resistance band exercises #Functional Exercises #Compound Movements #Bender training #Beach body #Beach body ready #Get your best beach body #How to reduced bloat #Water Retention Remedies #Safe sequencing #How to prevent kyphosis #Safety in yoga and Pilates #How to safely backbend #Yoga counter poses #How to avoid low back injuries #Time management #Marketing your personal training business #How to obtain clients #How to retain clients #Online training #Yoga is for everybody #Make yoga accessible #Friendly and safe yoga #Safe yoga sequencing #Safe yoga transitions #How to twist safely #How to avoid low back pain #Best ways to twist #Twisting Safety #Exercises in the transverse plane #Benefits of Pumpkin #Gluten Free Pancakes #Healthy Pumpkin Juice #Pumpkin Smoothie #Power of Pumpkin #Gluten Free Recipes #Weight loss #Building Muscle #lose weight and build muscle #paleo diet #paleolithic diet #PLANT-based protein #PLANT-based diet #How to prevent falls #How to fall safely #Exercises to prevent falls #Fall prevention strategies #testosterone therapy #hormone replacement therapy #HGH #Testosterone #exercises to avoid #yoga injuries #pilates instructor demands #yoga instructors in demand

NEW! Military Scholarships

June 2016 Promo

Watch: NAFC 'Not Forgotten'

NAFC Blog Posts

Nov 24,2017The Top 10 Exercises to Avoid | Why Demand for Yoga Instructors & Trainers?
Nov 22,2017Bio-Identical Hormones - HGH/Testosterone, Yes or No?
Nov 20,2017Strategies for Fall Prevention and Avoiding Injury
Nov 7,2017The Truth about the Paleo Diet
Oct 24,2017How can I lose weight and add muscle?
Oct 24,20173 Ways to Get Pumped About Pumpkin
Oct 1,2017How to Safely Twist, Part 1
Sep 20,2017The Best Way to Safely Transition in Yoga
Sep 17,20175 Ideas for Filling Slow Periods in the Personal Trainer's Calendar
Aug 16,20171 Mindset Shift That Could Save Your Low Back
Aug 16,2017Making Yoga and Pilates Accessible
Jul 27,201712 Ways to Attain Your Beach Body, Part 2
Jul 27,2017Accept and Work with Your Genetics
Jul 19,201712 Ways to Attain Your Beach Body, Part 1
Jun 28,20173 Tips for Creating Effective Compound Movements
Jun 28,2017Paleo Running | Run the way nature intended
Jun 15,2017Water the Critical Nutrient: How to Avoid Dehydration
Jun 15,2017Spicy n’ Peppery Tumeric Pork Chops
May 23,2017Summertime Beet the Heat Recipe
May 16,2017Chia Seed Pudding Recipe
May 3,2017Money Clarity: Why Pulling is Way Better Than Pushing
Apr 26,2017Revive to Survive Hangover Cure - 2
Apr 12,2017Revive to Survive Juice Recipe - 1
Apr 3,2017What is Fascia? The Intricate Web We Weave
Apr 3,2017Blackberry Salmon Recipe
Mar 2,2017How A Pull-up Can Change Your Mindset
Mar 1,2017Best Ways to Optimize Fats
Feb 22,2017Sexy Yet Comfy Gluten Free Pasta
Feb 20,20171 Training Hack You May Have Overlooked
Feb 15,2017The Anatomy of Hugging
Feb 2,2017The Way of the Warrior
Feb 1,2017One Way to Test for a Strong Core
Jan 29,2017How to Shrug Off Shoulder Pain
Jan 23,2017One Tip to Transform Your “Joy” Of Cycling
Jan 15,2017One Way To Prevent Lower Back Pain
Jan 5,2017Understanding Cravings and Emotional Eating
Dec 27,2016How Trainers Touch Lives
Dec 20,2016Beat The Holiday Weight Gain Blues: Know Thyself
Dec 10,20163 Tips on Goal Setting: The Rocky Road to Success
Nov 15,20164 Hacks To Overhaul Your Workout !
Nov 15,20167 Tips on How to Become an Effective Listener!
Aug 5,20162 Reminders to Beat the Summer Heat!
Aug 4,20161 Way To Prevent Lower Back Pain
Jul 21,2016The Problem With Giving Up Sugar For Good!
Jul 20,2016The 'War of Art'. Be Like Bruce!
Jul 5,2016Celebrate Your Freedom... With A Smoothie!
Jul 4,2016Chest Up, Shoulders Down, Eyes Up, Shins Vertical!
Jun 17,2016Get Hip Smart Applying Hip Intelligence
Jun 16,2016When in doubt, Walk it out!
Jun 3,2016Walk Like A Warrior
Jun 2,2016Get On Your Feet Understanding the Kinetic Chain
Jun 1,2016NAFC Trainer App