NAFC NewsBlast - November 2016 | Article 1

4 Hacks To Overhaul Your Workout 

By Tammy LeBoss |


We’ve all been there, right?! We keep doing the same routine, expecting quantifiable results and instead we see zero progress, or negligible benefits at best. You may have heard this before:

Insanity: doing the same thing over and over again and expecting different results.~ Albert Einstein

So, let’s try something different, shall we?

Tip 1: Powerful Breathing: Relaxing the Belly

One key point that could transform your joy of cycling…

Whether you’re cycling, doing yoga or trying to navigate life with greater ease, here’s one thing to focus on that could transform your training experience:

Relaxing the belly and opening up the back to the same degree are key in sustaining a strong breathing pattern. Given the body position for cycling, it is much easier for the athlete to breathe through the abdomen as opposed to the chest. This is the reverse of what most trainers and Pilates teachers will tell their students. While breathing through the chest and keeping the abdomen contracted all the time is ideal for just about every other sport, in cycling it is counter-productive.

Sucking the belly in stiffens up the upper body and uses extra energy where it doesn’t need to be spent. In cycling, you want the most of your energy expenditure to go to your legs because that is the engine. You want your upper body loose and ready to adapt to whatever terrain you come upon. Remember, your upper body is just there to steer and if your muscles are tense already from flexing your muscles in your chest and upper back because you are focusing on scooping your abs, then you’re asking for trouble when you come upon a terrain change, obstacle or crash.

For powerful breathing, contrary to what you may have learn, relax the belly.

Tip 2: Adjustments for a Better Squat

Ever wonder why is it important to stretch your calves?

Tight calves contribute to foot pronation, which contributes to patella-femoral mal-tracking (PFJ). For optimal maintenance, try stretching 2–3 times per day, holding stretches for 30–60 seconds.

You can avoid the expensive cost of doing muscle balancing tests by becoming aware of the how/why/where the imbalances are: Studies show that around 90% of cases are due to one of the following three problems:

  • Foot pronation,
  • Weakness of the inner quadriceps (VMO) and gluteals, or
  • An overly tightened IT-Band (iliotibial band, a tendon-type band on the outside of the thigh).

So, stretching out the calves often today can help improve your squat, your walk, your posture.

Tip 3: 1 Effective Way to Wake Up the Core: Belly Whack Test

Want to learn 1 way to wake up that core?

Have you tried the Belly Whack Test with your clients? Tap the belly — Use this strategy with the plank, superman, and bridge, and you’ve activated the transverse abs, spinal stabilizers and the gluteus. Successful workouts will happen when clients get out of their heads, and into their bodies. Before your next training session, give the belly an effective whack, feel for the quake and you’ll go deeper (into the core).

Today’s Training Tips:

  1. Use less words, teach clients to ‘feel’ as opposed to ‘thinking about’ a particular movement.
  2. Make muscle activation accessible, and always keep it fun.

Tip 4: How much ab tension is enough?

Tired of the traditional core work?

Break the monotony of traditional core work, and break through the inertia of weekend play and repose. It’s likely that no matter who you are or what you do, you probably sit too much. We all should try to sit less, but sometimes that isn’t an option. So, what are easy and fun ways to wake up the body prior to activity?

It’s a physics thing: The moment we add dynamic movement or a force compressing on the spine, we need to increase abdominal tension. Adding greater trunk stiffness is effective to avoid rounding or flexing your back.

Training Tip: To maintain a good spinal position in your deadlift, exhale fully piercing navel to spine. Feel your TA fire, as you’ll need 100 percent abdominal tension!


It’s all in the details. If you are looking to feel the difference, keep making adjustments and you will see results in no time.

NEW! Military Scholarships

June 2016 Promo

Watch: NAFC 'Not Forgotten'

Browse 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 #protein #fast protein #slow protein #fast absorbing proteins #slow absorbing proteins #Yoga safe sequencing #Healthy back strategies #Benefits of twisting #Healthy cocktails #Diabetic Clients #Pre-Exercise
Glucose #Exercise Intensity and
Duration #Exercise Blood Sugar #Upward Dog Safety tips #Yoga for Healthy Back # SI Joint in Yoga #Yoga Cuing Tips #Yoga Safety Tips #Fitness insurance coverage #fitness professional insurance #fitness professional liability coverage #breast cancer #breast cancer treatment #breast cancer detection #breast cancer prevention #breast cancer recovery exercises #NAFC in Asia #National Association for Fitness Certification in Asia #NAFC teams up with Eco Lifestyle Fitness in Asia #eating before workout #pre-workout foods #complex carbs #foods to build muscle #respiratory conditions #clients chronic conditions #diabetes patients #exercise and diabetes patients #diet and diabetes patients #nutrition and exercise #exercise and diet #nutrition and dietetics #cancer patients #exercise and cancer patients #diet and cancer patients

NAFC Blog Posts

Jul 12,20187 Essential Guidelines for Exercise for Diabetics
Jun 21,2018Pea Protein vs Pumpkin Seed Protein: Learn the Shocking Truth!
Jun 21,2018Nutrition and Fitness - Friends or Foes?
Jun 21,20186 Important Things to Know when Working with Cancer Patients and Survivors.
Jun 7,20186 General Recommendations for Working with Clients with Respiratory Conditions
Jun 7,201810 Foods You Should Eat Before Any Workout
May 23,2018NAFC announces its newest educational partnership with Eco Lifestyle Fitness in Asia
May 22,20185 Things to Know About Breast Cancer and Exercise
May 21,2018The Benefits and Mystery of Protein - Part 3
May 8,2018The Benefits and Mystery of Protein - Part 2
Apr 16,2018The Benefits and Mystery of Protein - Part 1
Apr 16,2018Spring is in the Air and Summer is On the Way! - Protect Your Fitness Business
Apr 16,2018Uplift Yourself in Upward Facing Dog
Apr 15,20183 Things to Know When Working with Diabetic Clients
Mar 28,2018How Trainers Touch Lives
Mar 22,2018The Benefits and Mystery of Protein - Part 1
Mar 20,2018Inflammation Fighting Turmeric Tonic
Mar 15,2018Hips & Twists - How to Safely Twist, Part 2
Dec 22,2017How important is it to consume fast and slow proteins?
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 27,2017Accept and Work with Your Genetics
Jul 27,201712 Ways to Attain Your Beach Body, Part 2
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 20,2016Beat The Holiday Weight Gain Blues: Know Thyself
Dec 10,20163 Tips on Goal Setting: The Rocky Road to Success
Nov 15,20167 Tips on How to Become an Effective Listener!
Nov 15,20164 Hacks To Overhaul Your Workout !
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