The bench press has been a staple of every program since the early days of weight lifting. Every school and coach uses this exercise as a method of assessing upper body strength and power. We broke it into two phases, concentric and eccentric. Muscle Emphasis The...
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7 Ways to Keep Your Finances in Check All Year Long
Training is your passion, and let’s be honest: you love making money by doing what you're passionate about. What you probably don’t like is keeping track of the financial end of things. Turning your head the other way from the number, however, will only leave you more...
Fitness Retreats are More Fun with Peace of Mind
Summer and fall weather provides the ability to train outdoors. You have more freedom to be creative with your workout for clients. If you’re a personal trainer in a state where summer weather is only a luxury for a couple of months in the year, consider switching up...
3 Creative Ways to Use Text Messaging With Clients
We all know that texting between presses on the bench is not cool—but texting as a way of communicating with clients is awesome. Here’s why: Unsurprisingly, 56 percent of millennials polled said they prefer mobile for everything from communication to shopping. Not to...
Should Your Gym be Offering ClassPass?
ClassPass launched several years ago and quickly swept through major cities, offering people the chance to sign up for unlimited classes across multiple studios. There were a few caveats: The app allows sign-ups on a first come, first serve basis, meaning popular...
Encourage your Clients to be Less Sedentary with Weekly Fitness Challenges
There are 168 hours in a week. If we’re lucky we might see a personal training client for 3 hours a week (but let’s be real, it’s usually 1-2 hours). Even with three great workouts a week - there are 165 hours left! It’s important to encourage a healthy lifestyle in...
5 Strategies for Preventing and Managing Low Back Pain
Nearly two-thirds of Americans experience low back pain in their lives according to the American Physical Therapy Association. Low back pain can be extremely debilitating and often cause people to miss work, school, and even family fun. Sitting has become a large part...
Pain management without opioid use
With all the buzz about opioid addiction being an epidemic in this country, it’s disconcerting that those seeking relief from chronic pain symptoms without turning to narcotic drugs are hard pressed to find support in the Western medicine model of treatment. It seems...
How to do Dyna Disc Crunches
Emphasis The primary muscles used Rectus Abdominis, external obliques, internal obliques and transverse abdominis. The secondary muscles are the erector spinae. Starting Position Place dyna disc under low back. The closer to the tail bone the more difficult. Start...
How to do Seated Tricep Extension with Dumbbells
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (triceps - long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Sit straight up and down with your back...
How to do Lying Tricep Extensions
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (tricep - long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Lay on your back on a bench keeping your...
How to do Tricep Pushdowns with the Rope
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (tricep - short head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Grip the rope with your hand against the clubbed...
How to do Reverse Tricep Pushdown
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (tricep - long head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Grip the bar with under grip (palms facing up). Your...
How to do V-Bar Tricep Pushdowns
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (tricep - short head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Grip the v-bar whit a slight over grip when your...
How to do Straight Bar Tricep Pushdowns
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (tricep - long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Grip the bar in the designated position....
How to do Incline Side Lateral Dumbbell Raises
Emphasis The primary muscles stressed in this movement are the shoulder muscles (medial deltoid). The secondary muscle stressed is the trapezius. Starting Position Grab a dumbbell in your right hand. Lay on your left side on an incline bench set at 55 degrees with...
How to do Bent Over Lateral Dumbbell Raises
Emphasis The primary muscles stressed in the movement are the shoulder muscles (posterior deltoid). The secondary musclews stressed are the trapezius and lower back. Starting Position Grab a dumbbell in each hand. Stand with your feet shoulder width apart and knees...
How to do Standing Front Lateral Dumbbell Raises
Emphasis The primary muscles stressed in this movement are the shoulder muscles (anterior deltoid). The secondary muscle stressed is the trapezius. Starting Position Grab a dumbbell in each hand. Stand straight up and down with your feet shoulder width apart and your...