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Issue 54, Oct/Nov 2016

THE MONTHLY JOURNAL of THE

The resource for health, fitness, coaching, physical education, & recreation professionals.

Mature Health and Fitness by Tammy Petersen

Nutrition by Nancy Clark

Training Guidelines by Wayne Westcott & Rita La Rosa Loud

Create a niche. KNOW. TRAIN. RETAIN.


FROM THE EDITOR “We are our choices.” Jean-Paul Sartre

Regardless whether we make a choice quickly or following significant due diligence or the choice is made for us because of indecisiveness; the consequences will be exacted in the future. We will answer for our actions. Good choices motivate continuing along those selected paths. Not so good choices or bad choices will hopefully motivate better choices… new choices, new results. Resolve to use your freedom of choice wisely and be prepared to embrace the outcomes. This issue's articles give pause to consider power training for older adults, "fattening up" your diet and avoiding some popular free-weight movements. Your choices to make.

Be knowledgeable! Be successful!

Pete Pete Bazzel Editor-in-Chief 800.957.7348 Pete@AAHF.info www.AAHF.info

www.AAHF.info – News You Can Use

If you find an article in Health and Wellness Across the Gamut of Life! that you feel would be beneficial to a friend, family member or co-worker, all you have to do is forward this link, www.AAHF.info, to that person through email. We welcome your feedback about the contents of this journal and encourage you to submit topics that are of interest to: Pete@aahf.info We are committed to our mission of providing education and training for health, fitness, physical education and recreation professionals across the GAMUT of life! Have a question? Want more information on a specific topic? Ask the Experts

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INSIDE THIS ISSUE 1

Mature Adults Need Strength and Power Mature Health and Fitness article by Tammy Petersen, MSE

5

Eat Fat, Get Fat or Eat Fat, Get Healthy …? Nutrition article by Nancy Clark, MS, RD, CSSD

Selected Free-Weight Exercises – Analyses and Recommendations

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Training Guidelines and Programs article by Wayne Westcott, PhD, CSCS, and Rita La Rosa Loud, BS, CPT

Ask the Experts 159

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References

Health and Wellness Across the Gamut of LIFE! is published by the American Academy of Health and Fitness, LLC located in Springfield, Virginia 22153. Copyright 2015.

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Mature Adults Need Strength and Power by Tammy Petersen, MSE, the Founder and Managing Partner for the American Academy of There are certain changes in the body that occur universally with age. In this and the Health and Fitness (AAHF). She has written two books on adult fitness, SrFit™ and following six issues of The Gamut we will examine the changes for each organ system. Functionally Fit™, and designed corresponding training programs. Contact info This month we will look at the integumentary system.

traditional strength training. Power has been more highly correlated with functional abilities than strength. One study reported that leg power was significantly associated with physical performance, and had a greater influence on physical performance than muscle strength, and another reported that leg power was the strongest predictor of functional status in elderly women than any of the other physiologic measures assessed, including lower-body strength.

Once adults pass their physical prime in their teens and 20’s, they lose an average of 10 ounces of lean body mass per year. On average, a person will lose approximately 40 to 50 percent of muscle mass, and 50 percent of muscle strength from age 30 to age 70. Strength training is recommended to counteract this loss of muscle. But, in the past decade, experts have identified power training as a potentially more effective method of improving function than traditional high-intensity strength training. Because of the preferential atrophy of type II (fast-twitch) muscle fibers that occurs with advancing age, the remaining muscle mass is not only smaller and weaker, but slower as well. This has a dramatic effect on potential power generation. In fact, the power output of type II fibers is approximately four times that of type I fibers. So, even though we lose both strength and power as we age, we lose power almost twice as fast, and this means we are really in trouble if we need to move fast! Not only do we need to have the strength necessary to move our bodies, but we also need to have the power to move quickly. From stair climbing and rising from a chair to crossing a street before the light changes and driving a golf ball, muscles must generate force in a short amount of time.

How is power training defined when we are using the term in association with strength training and older adults? We might also call it explosive resistance training, or high-velocity training, where the concentric phase is performed “as fast as possible.” Muscle power is the product of force and velocity (force x velocity). Specifically, muscle power is the product of the force generated by the muscle and the velocity at which the contraction is performed. Since power is the product of force

Studies have reported that power training increases strength similarly to traditional strength training, increases power more than traditional strength training, increases power similarly in younger and older subjects, and improves physical functioning more than

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MATURE HEALTH & FITNESS of 8 repetitions were used. It is interesting to note that new research is showing that more repetitions using lighter weights increase strength equally to heavier weights and fewer repetitions when the muscle is taken to fatigue within an anaerobic window of 60-90 seconds. It would be interesting to see if this same situation held true with regard to power training and increases in strength.

and velocity, increasing either or both of these will increase power output. Therefore, just performing the same strength-training movements more quickly, or increasing strength (force) through traditional low-velocity training will result in an increase in power. In one recent study, one hundred twelve healthy older adults (69 +/- 6 years) were randomly assigned to either explosive resistance training at 20% (G20), 50% (G50), or 80% (G80) one repetition maximum (1RM) for 12 weeks, or to a non-training control group (CON). Participants trained twice per week (five exercises; three sets of eight rapidly concentric and slow eccentric repetitions) using pneumatic resistance machines. Average peak power increased significantly and similarly in G80 (14 +/- 8%), G50 (15 +/- 9%), and G20 (14 +/- 6%) compared to CON (3 +/- 6%). By contrast, a positive doseresponse relationship with training intensity was observed for relative changes in average strength. Average strength increased in G80 (20 +/- 7%), G50 (16 +/- 7%), and G20 (13 +/- 7%) compared to CON (4 +/- 4%).

Muscle power (force x velocity) recedes at a faster rate than strength with age and may also be a stronger predictor of fall risk and functional decline. Older adults, athletes or not, want and need safe and effective programs that improve physical functioning. Power training is an effective intervention that can be added into existing strength-training routines safely and effectively.

This study showed peak muscle power to be improved about equally using light, moderate, or heavy resistances, whereas there is a doseresponse relationship between training intensity and muscle strength. Therefore, using heavy loads during explosive resistance training appears to be the most effective strategy to achieve simultaneous improvements in muscle strength and power in older adults. In all three resistance groups (G80, G50, and G20) three sets

Most current exercise recommendations focus on strength development by recommending that strength movements be performed in a slow, controlled manner. One reason experts have

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MATURE HEALTH & FITNESS quite easily. Weight vests, weight belts, or just holding dumbbells can safely and effectively increase resistance for many older adults. In addition, these movements require more dynamic balance, so there may be additional benefits associated with this form of training.

stressed the importance of performing resistance exercises in a slow, controlled manner is to avoid momentum. This is a problem that is inherent to gravity-based equipment such as dumbbells, barbells and weight stacks. Force production at the beginning of the movement is significantly greater at higher velocities than at lower velocities. Since the weight is moving at a higher velocity, it takes more effort to stop the weight. This presents a risky situation for the joints in older adults.

And finally, medicine balls are a good option because the weighted ball is released at the end of the fast movement (throw) so that the momentum created does not stress the joints. Dr. Wayne Westcott, strength training expert and Research Director at the South Shore YMCA in Quincy, Massachusetts, has incorporated ten minutes of power training into his older adult fitness programs and has been amazed at how much fun his older participants have with the medicine balls.

Considering momentum, pneumatic equipment, elastic bands, body weight and medicine balls are good choices to use in a power-training program for older adults. With pneumatic equipment, momentum is never an issue, because gravity is not involved in the resistance. It does not matter how fast or slow a person performs the movement; momentum remains close to zero. Elastic bands are good for power training because as elastic is stretched, the resistance increases slightly, but the resistance curve stays the same at all movement speeds, so again momentum is not an issue. Due to the versatility, low cost and portability of elastic bands, these would probably be an excellent choice for group training needs. Body weight allows for real-life, functional movements, such as stair climbing and rising from a chair, to be practiced (although having someone climb a flight of stairs as quickly as they can might not be a good idea for a number of reasons!). Step ups would be a better choice. For extra resistance, external weights can be added

The dose-response benefits of traditional strength training have been well-documented and quantified. Unfortunately, there aren’t enough published power training studies with older adult subjects to be able to make any

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MATURE HEALTH & FITNESS authoritative recommendations regarding sets, reps, frequency or intensity of exercises. Most studies use a three-set, 8-10 repetition, threedays-per-week design, with intensity between 20 and 80 percent of 1RM.

power training portion as Dr. Westcott does. Be careful not to overdo if you are adding more sets or exercises into an existing program to incorporate power training.

At 20 percent there were negligible gains in strength, but some gains that seemed to be related to balance. There is likely a ceiling effect when a person is already strong and independent, so don’t expect to see measurable changes in function, but realize instead that helping the active client maintain power is as important as regaining it. It should also be noted that when a high (80 percent) intensity was used, the greatest increases were recorded for both strength and power. There were also the greatest numbers of injuries reported at 80% 1RM. So, it is likely wise to choose a lower load training to reduce the risk of injury, even though the benefits to strength might be inferior.

References Contact Tammy at Tammy@AAHF.info.

A sensible place to start is to incorporate power training into an existing strength-training program (using equipment appropriate for power training) at intensity somewhere between 40 and 70 percent of 1RM, and instruct the client to perform the concentric phase “as fast as possible�, while maintaining proper form. Consider your client's current level of fitness and any joint problems as you design his/her program. You could choose to make power training a part of a client's regular strength training program by simply having the client perform the concentric phase of the exercise explosively, or you might want to add a separate Back to Table of Contents

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Eat Fat, Get Fat or Eat Fat, Get Healthy …? by Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics), who has a private practice in the Boston area (Newton) where she counsels both casual exercisers and competitive athletes and is author of Nancy Clark’s Sports Nutrition Guidebook. Contact info

Remember when the Eat fat, get fat mantra prevailed? Athletes avoided fat like the plague. They ate poached fish, dry salads, and steamed vegetables in efforts to reduce the risk of getting fat - to say nothing of having a heart attack. Unfortunately for many low-fat eaters, dieting went awry. Fat-free foods left them unsatisfied, with gnawing hunger and a relentless drive for fat-free frozen yogurt (fat-free = calorie free, right?) or (what the heck) a pint of Ben & Jerry's Chunky Monkey Ice Cream. They ended up gaining (not losing) weight. Nutrition professionals learned a lesson: Advising Americans to eat less fat led to the unintended consequences of eating more sugar. A big mistake. Hence, the 2015 Dietary Guidelines recommend we include health-promoting poly- and monounsaturated fats in our meals, but still limit the artery-clogging saturated fats from greasy meats and fatty "junk" foods. Given that Time magazine reported butter is back and the Paleo diet embraces coconut oil (high in saturated fat), athletes are left wondering whom to believe. Can we really eat bacon, burgers, and other foods rich in saturated fats without hurting our health? This article addresses issues related to dietary fat and your sports diet.

from a plant, but it is solid at room temperature) has some “good" fats, but it also has some “bad" fats. To date, research on the health risks or benefits associated with long-term intake of coconut oil is sparse. Hence, you want to ask yourself," Why would I want to trade extra-virgin olive oil (known to be health-promoting) with coconut oil (with questionable health claims)?"

What percent of my calories should come from fat? The percent of total calories that should come from fat is whatever is left after consuming a foundation of grains, fruits and vegetables to fuel your muscles; and, adequate protein-rich foods (lean meat, fish, beans, low-fat dairy, soy) to build and repair muscles. Also, the percent of total calories from fat is less critical than the type of fat. The 2015 Dietary Guidelines recommend no more than 10% of calories come from saturated fat. That means, if you eat 2,000 calories a day (a reducing diet for most active people), you can choose 200 calories (22 grams) of saturated fat a day. Ideally, you will spend those fat-grams on foods rich in nutrients; such as 2% milk (3 g sat-fat per 8 ounces), reduced-fat cheese (3-6 g sat-fat per ounce), and hard-boiled eggs (1 g sat-fat per egg); and, not on empty-calorie butter (7 g sat fat per tablespoon) and coconut oil (12 g sat-fat per tablespoon). Unsaturated fats knock down inflammation. For athletes who damage muscles during hard exercise, reducing inflammation can enhance recovery. Hence, you want to eat health-promoting fatsextra virgin olive oil, avocado, all-natural peanut butter, nuts, and salmon. They are not only anti-

What about coconut oil … is it better than olive oil? All fats contain a variety of mono-unsaturated, poly-unsaturated and saturated fats in varied proportions. The harder the fat -butter, beef lard-the more saturated it is. The softer/more liquid the fat (avocado, olive oil) the better it is for your health. Coconut “oil" (called an oil because it is

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NUTRITION inflammatory, but also needed to absorb vitamins A, D, E, and K. Plus, they help food taste better. Enjoying some healthful fat in each meal makes the meal yummier and more satisfying and easier for you to reduce hankerings for decadent desserts. NOTE: While unsaturated fats are health promoting, they are never-the-less calorie-dense. One tablespoon of oil (of any type) has about 120 calories. Eat fats in portions that fit within your calorie budget!

the fat is primarily poly- and mono-unsaturated (only 1 g sat-fat per tablespoon of all-natural peanut butter). Peanut and other nut-butters protect against heart disease and diabetes, two diseases related to inflammation. Like all fats, enjoy nut butters in portions that fit within your calorie budget. I consider peanut butter to be one of the best sports foods (and diet foods) around, not just because it knocks down inflammation, but because it is yummy and satiating. That is, a lunchtime low-fat turkey sandwich leaves me hankering for dessert, but a peanut butter and honey sandwich leaves me feeling satiated for several hours; no snacks needed!

Are fat-free foods, like skim milk and fat-free salad dressing, wise additions to a sports diet? The answer to that question depends on what other foods are in the entire meal. The goal is to not eat fat-free meals! That is, a fat-free breakfast of Cheerios and skim milk can leave you feeling "unfed" and hankering for a donut or two by 9:30 a.m. In comparison, choosing 2% milk for the cereal could help you feel satiated. Better yet, add whole grain toast with all-natural peanut butter to the breakfast and you will be truly content. Similarly, a salad with fat-free dressing can leave you hankering for cookies unless you toss in some quality calories, such as avocado, chopped walnuts, tuna and extra-virgin olive oil. Including some health-promoting fat in each meal and snack can actually help save you calories in the long run, if it calms the cookie monster.

The bottom line: Enjoying health-promoting unsaturated fats in your sports diet reduces inflammation, enhances absorption of certain vitamins, helps curb the appetite and adds yumminess. Just don't overeat calories from fat or from any type of food, for that matter. The mantra Eat excess calories, get fat is more accurate than Eat fat, get fat.

Contact Nancy at www.nancyclarkrd.com.

Should I avoid peanut butter because it is so high in fat? No! Research suggests people who eat nuts and peanut butter are not fatter than people who avoid those foods. While the majority of calories in peanut butter do come from fat, the good news is Back to Table of Contents

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Selected Free-Weight Exercises – Analyses and Recommendations by Wayne Westcott, PhD, CSCS and Rita La Rosa Loud, BS, CPT (AFAA). Wayne directs the Quincy College Fitness Research Programs. Rita is an author and Adjunct Professor at Quincy College. Contact info

power, thereby permitting heavier weightloads and potentially better results. Finally, the movement range is increased to about 180 degrees of shoulder extension, essentially doubling the distance over which the latissimus dorsi and teres major muscles contract.

You are undoubtedly aware that many popular freeweight exercises are considered to be contraindicated from an injury-prevention perspective. While some people can perform these exercises with apparent impunity, most of us eventually pay a price, unless we make appropriate modifications in the exercise execution. Before examining specific exercises, let us state that explosive exercise movements seem to carry a higher risk of injury than repetitions performed with more controlled movement speeds. Also, fullrange exercise movements appear to provide more injury protection than partial range repetitions.

Behind Neck Barbell Press This exercise addresses the deltoids, triceps and upper trapezius muscles. However, the externally rotated shoulder position can cause problems for the teres major and infraspinatus muscles of the rotator cuff. Unfortunately, bringing the bar in front of the neck does little to change this situation, and may place more stress on the lower back due to the tendency to lean backwards during the pressing phase. We suggest switching to dumbbells with a less pronated grip to reduce external shoulder rotation. You may also find that alternating dumbbell presses are less likely to promote backward leaning, and are therefore preferable from the standpoint of injury prevention. Performing alternating dumbbell presses are also recommended for older adults to reduce stress on the lower back and on the shoulder girdle/shoulder joints.

Behind-Neck Pulldown This exercise is intended to involve the latissimus dorsi, teres major, and biceps muscles. It is typically performed with a wide, overhand grip through a relatively short movement range (from arms extended overhead to bar at base of neck). When executed in this manner, we have three concerns with this exercise. First, the behind neck position requires a high degree of external shoulder rotation which can place excessive stress on the rotator cuff muscles (specifically the teres minor and infraspinatus). Second, the overhand grip twists the biceps muscles to a less effective position which attenuates pulling power and therefore reduces the resistance that can be used in this exercise. Third, the wide hand spacing generally restricts the movement range to about 90 degrees of shoulder adduction, which is considerably less than the latissimus dorsi and teres major muscles can accommodate. As a more effective and less risky alternative exercise, we recommend a medium spaced, underhand grip, front pulldown. This modification puts the shoulders into internal rotation with minimal stress on the rotator cuff muscles. It also places the biceps in a straight line of contraction for greater pulling

Dumbbell Fly The dumbbell fly is designed to work the pectoralis major and anterior deltoid muscles through a relatively long movement range. However, due to leverage factors the effective resistance changes dramatically between the top and bottom positions. Let's assume that you are using 20-pound dumbbells and performing the exercise with relatively straight arms. As you lower the dumbbells about 1 inch from the top position (arms over head) the effective resistance is approximately 20 inchpounds and requires relatively low force from the target muscles. But, as you approach the bottom position (arms extended from sides), the effective

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TRAINING GUIDELINES AND PROGRAMS range of safe and effective movement may be increased gradually, we advise against beginning with the bar to chest position in previously untrained adults and older adults. For most practical purposes, lowering the bar to a point 2 inches above the chest is a good recommendation for new trainees. If this range is well-tolerated, the bar may be lowered by ½ inch every two weeks. Don't increase the weightload when you increase the movement range, as lowering the barbell further will increase the exercise difficulty due to less favorable leverage factors. Adults who experience discomfort or persistent delayed onset muscle soreness should decrease the movement range until they can perform the exercise without undesirable consequences. Another alternative is to substitute dumbbells, which enable you to perform incline presses with less external shoulder rotation. Due to the lessrestricted arm position dumbbell incline presses typically permit greater pain-free movement ranges. As you carefully consider the purpose of various strength-training exercises, then weigh the benefits against the risks, you may identify other popular free-weight movements that could be modified for increased safety and effectiveness. In most cases, controlled exercise speeds and pain-free movement ranges represent reasonable approaches for productive and injury free strength training.

resistance may be about 300 inch-pounds, which requires relatively high force from the target muscles. To provide a more consistent resistance through the movement range, we prefer dumbbell bench presses over dumbbell flyes. In the bench press exercise, the dumbbells travel almost vertically, thereby avoiding resistance variations due to leverage changes.

Barbell Bent-Over Row This exercise activates the latissimus dorsi, teres major and biceps muscles as you pull the barbell from an arm-extended position to your chest. However, due to the bent-over position, leverage factors place significant stress on the low back muscles. For example, performing bent-over rows with a 100pound barbell can place up to 1000 inch-pounds of resistance force on the lumbar spine. A safer means for doing bent-over rows is from a bench-supported position using a single dumbbell. By placing your left hand and left knee on a flat bench you support the lower back while performing dumbbell rows with your right arm, and vice-versa. Actually, if you pull your arm up close to your side (shoulder extension) you emphasize the latissimus dorsi and teres major muscles. However, if you pull your arm up away from your side (horizontal shoulder extension), you emphasize the posterior deltoid muscles.

Barbell Incline Press Contact Wayne at wwestcott@quincycollege.edu. Contact Rita at plloud@msn.com.

The barbell incline press strengthens the pectoralis major, anterior deltoids and triceps muscles, with approximately equal emphasis on each group. However, many adults and older adults have difficulty bringing the bar all the way to their chest without overstretching and overstressing the pectoralis major and anterior deltoid muscles. Although the

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Ask the Experts NAOMI AARONSON – MIND BODY Naomi Aaronson, MA OTR/L CHT CPI, is an occupational therapist, certified hand therapist, and mat Pilates instructor who believes in the power of exercise in recovery. Naomi’s articles have been featured in IDEA Fitness Journal, Occupational Therapy ADVANCE, and Women and Cancer magazines. She is the co-author of the continuing education courses Return to Life: Breast Cancer Recovery Using Pilates, Breast Cancer Recovery: On Land and In Water, and The Breast Cancer Recovery Exercise Program. Naomi offers live courses through Integrated Rehabilitation and Fitness. recovercises@aol.com

www.recovercisesforwellness.com

PETE BAZZEL – EDITOR-IN-CHIEF Pete Bazzel, MS, CPT (ACE), is Partner and Editor-in-Chief for the American Academy of Health and Fitness (AAHF); served in the military, retiring as a Colonel; then led the Washington, D.C. regional growth of Town Sports International from 3 to 17 clubs. He co-created SrFit™ and JrFit™, 19-24 hour continuing education specialty certification courses focusing on mature adult and youth fitness respectively; and Move More, Eat Better - YOU Matter!™, a lifestyle change course for the general public. He is a World Tae Kwon Do Federation Black Belt. Pete@AAHF.info

www.AAHF.info

MELISSA BAUMGARTNER – WELLNESS COUNSELING Melissa Baumgartner, CPT (ACE, ACSM, AFAA and WellCoach), is co-owner of Midwest Fitness Consulting, LLC, a company in the St. Louis area that specializes in worksite health promotion; and creator of LWC, a Lifestyle Wellness Coaching program. Melissa has worked in the health and fitness industry for 25 years, spending the last twelve as an educator, speaker and author. She has presented to thousands of people spreading her message on happiness and well-being. www.melissabaumgartner.com

RANDALL BROAD – BUSINESS OF PERSONAL TRAINING Randall Broad is an entrepreneur, business founder, and the guiding force behind several enterprises. After working in the aerospace industry, he moved to Hollywood to embrace his dream of being an actor, making commercials and being a leading man stunt double. In 1990, he founded Opal Enterprises, a marketing services company. A cancer survivor, he now takes the stage professionally to share his lessons on living a work/life balanced existence. In the book he co-authored, It's an Extraordinary Life, he has chronicled his experiences and adventures for future generations to learn from and enjoy. www.itsanextraordinarylife.com

www.cancersurvivorsinspiration.com

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BRADLEY J. CARDINAL – EXERCISE AND SPORT SCIENCE Bradley J. Cardinal, Ph.D., is a Full Professor in Exercise and Sport Science at Oregon State University. In 2009 he received the university’s Elizabeth P. Ritchie Distinguished Professor award. He previously served on the faculties of Wayne State University (Detroit, MI) and Eastern Washington University (Cheney, WA). He is Fellow #475 of the National Academy of Kinesiology; a Fellow in the American College of Sports Medicine; a Fellow in the North American Society of Health, Physical Education, Recreation, Sport and Dance Professionals; and a Fellow in the Research Consortium of the American Alliance for Health, Physical Education, Recreation and Dance.

Brad.Cardinal@oregonstate.edu

http://health.oregonstate.edu/people/cardinal-bradley

JOHN PAUL CATANZARO – PERSONAL TRAINING John Paul Catanzaro, BSc Kin, CSEP-CEP is a Certified Exercise Physiologist with a Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private facility in Richmond Hill, Ontario providing training and nutritional consulting. John Paul has authored two books, The Elite Trainer (2011) and Mass Explosion (2013), and has released two DVDs, Stretching for Strengthening (2003) and Warm-Up to Strength Training (2005), which have sold copies worldwide, been featured in several magazines, and have been endorsed by many leading experts. In 2013, John Paul released two new webinars, Strength Training Parameters and Program Design and Body Composition Strategies. www.CatanzaroGroup.com

SHARON CHAMBERLIN – PERSONAL TRAINING Sharon Chamberlin, BA, CPT (ACE), Fitness Nutrition Coach (NESTA), Lifestyle Fitness Coach (Spencer Institute), owns Catalyst 4 Fitness, a personal training company offering online fitness and nutrition coaching, boot camp classes, traditional fitness training, and fitness consulting. Her success with clients, both in the gym and online, is based on her pragmatic philosophy and realistic attitude.

www.catalyst4fitness.com

sharon@catalyst4fitness.com

MARCI CLARK – PILATES Marci Clark, MA, CPT, GFI, is an international fitness and wellness programming presenter with over 20 years experience in the fitness industry, specializing in Pilates exercise. She is the creator of the Foundational Pilates program and owner of Marci Clark Wellness Centers. Marci is widely published in the areas of Pilates, fitness programming and business and consults in the areas of group fitness, programming and business planning.

http://www.linkedin.com/in/marciclark

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Ask the Experts NANCY CLARK – NUTRITION Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics), counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill, Massachusetts. Her Sports Nutrition Guidebook and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. For a list of upcoming events/workshops, see www.sportsnutritionworkshop.com.

www.nancyclarkrd.com www.sportsnutritionworkshop.com http://community.active.com/blogs/NancyClarkRD

CASEY CONRAD – GROWING YOUR PT BUSINESS Casey Conrad, BA, JD, President of Communication Consultants WBS, Inc., has been in the health and fitness industry for 26 years. In addition to authoring “Selling Fitness: The Complete Guide to Selling Health Club Memberships,” she has created and published over 25 other sales, marketing and management training products for the industry. She has spoken in 19 countries, is a feature presenter at conventions and trade shows worldwide and writes monthly for numerous international magazines.

Casey@CaseyConrad.com

www.CaseyConrad.com

ERICA N. CONRAD – EXERCISE AND SPORT SCIENCE Erica N. Conrad is a student majoring in Exercise and Sport Science at Oregon State University. She worked for a running store where she sold running shoes to customers and gained interest in both gait mechanics and barefoot running. Her goal for this paper is to inform people of the advantages and disadvantages of shod, barefoot, and minimalist running. Erica plans on enrolling in a Doctor of Physical Therapy program for a career working as a Physical Therapist and hopes this paper will help prevent future injuries or complications for people.

conrade@onid.orst.edu

CAMMY DENNIS – YOUTH AND MATURE ADULT FITNESS PROGRAMMING Cammy Dennis, BS, CPT (ACE and AFAA), is Fitness Director for On Top of the World Communities Inc., a 55-plus adult community and The Ranch Fitness Center and Spa. Her 20 years experience in the fitness industry includes group exercise instruction, personal training, lifestyle coaching and program management. Her specialty is curriculum development for youth and senior fitness. She co-authored Kids In Motion and numerous articles on youth and senior fitness for Asiafit, SCW Fitness Education and ICAA. cammy_dennis@otowfl.com

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BETHANY DIAMOND – WATER FITNESS Bethany Diamond, CPT (ACE, AFAA and NASM), is founder of Ovarian Cycle, Inc. and an Ironman triathlete. She is also a PowerBar R team elite athlete and a Scwhinn Cycling master trainer. Bethany has published articles for IDEA, has DVDs produced by Healthy Learning and is a contributor to the IDEA Water Fitness Committee. She has worked with fitness professionals, nationally and internationally, sharing with them her philosophy of safe, effective exercise that is fun and results driven. www.ovariancycle.org

www.bethanydiamond.com

ION DOAGA – PERSONAL TRAINING Ion Doaga is the creator of and a contributing author for Massage Dreams that features articles on alternative therapies, massage, aromatherapy, acupuncture, health and fitness, motivation and inspiration. He is Second Degree Black Belt in Karate Ion believes that exercising, healthy nutrition and alternative medicine is what the human body needs to heal itself and be strong. He is growing a community on his site massagedreams.com where he promotes a preventive care lifestyle. Ion lives in Chisinau, Moldova and speaks three languages: Romanian, Russian and English. http://massagedreams.com

SALLY EDWARDS – HEART RATE TRAINING Sally Edwards, MA, MBA, is a leading expert in business, exercise science and lifestyle living. She created the Heart Zones Training proprietary and branded training system. Sally is a best-selling author and sought after professional speaker with 23 books and 500 articles on health and fitness, including Heart Rate Monitor Guidebook and The Complete Book of Triathlons. She is a 16-time Ironman finisher, a member of the Triathlon Hall of Fame, and Western States 100 Mile Endurance Run winner. She is the founder and CEO of Heart Zones USA, the training, education, health club programming, and coaching company. www.theSallyEdwardsCompany.com www.HeartZonesCoaching.com

www.heartzones.com

JENNIFER GREEN – INCLUSIVE FITNESS Jennifer Green, BS in Health Fitness and Rehabilitative and Preventative Programs, MS in Clinical Exercise Physiology, is an Information Specialist at NCPAD in the Department of Disability and Human Development at the University of Illinois at Chicago. Jennifer creates and provides fact/ information sheets and videos focused on inclusion: adapting physical activity training and programs, making fitness centers more inclusive, etc. She is the author of the monthly NCPAD News column “The training corner,” written for fitness professionals who work with individuals with various disabilities and chronic conditions. green1jn@uic.edu

www.ncpad.org

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Ask the Experts TRACEY HARVEY – MATURE FITNESS Tracey Harvey, BS, SPINNING® Instructor, USTA Tennis player, has three decades of experience in the Health and Fitness Industry, currently specializing in managing wellness not illness in older adults; working with Independent Retirement Living Communities. Her background of packaging education with products for the commercial and consumer fitness markets is credited with introducing SPINNING around the globe. Tracey is also a published “Senior Living and Lifestyle” author and an International Council of Active Aging (ICAA) Presenter. http://www.gencarelifestyle.com/

tl.harvey@hotmail.com

SHERRI HORNER – MEET THE EXPERT Sherri Horner is a radio talk show host, fitness professional, motivational speaker and writer. She is a yoga teacher, and an AFAA certified personal trainer and group fitness instructor. She is trained in Tae Kwon Do and has received specialty training from Empower Training Systems, Yogafit and Silver Sneakers. Her column has been published in a Philadelphia Christian Bodybuilding Magazine and Delaware and New Jersey wellness magazines. She is the founder and president of Health Fitness Broadcast. Since 2004 her interviews with leading experts have resulted in a treasure chest of information. Sherri@HealthFitnessBroadcast.com

www.HealthFitnessBroadcast.com

KARSTEN JENSEN – STRENGTH AND CONDITIONING Karsten Jensen, MS Exercise Physiology, CPT (CPTN), is a high performance trainer and an educator with the Certified Professional Trainers Network. He has trained World Class and Olympic Athletes from 13 different sports since 1993, many winning European Championships and World Championships and Association of Tennis Professionals Tournaments. Karsten is an international speaker, author of several books (most recently The Flexible Periodization Method) and is an educator with the Certified Professional Trainers Network. He also shares “Insider Principles of World Class Strength and Conditioning Methods” through his web site. www.yestostrength.com

yestostrength@sympatico.ca

JENNY D JOHNSON – PERSONAL TRAINING Jenny D. Johnson, MS, CPT (NASM), began her higher education career at the University of North Carolina at Greensboro where she was a women’s volleyball NCAA Division I scholarship student athlete, earning a degree in Leisure Service Management. After a ten-year stent of career and family building, Jenny returned to California University of Pennsylvania to obtain her MS in Exercise Science and Health Promotion. She is currently completing a doctorate in education from Northcentral University. She is an Assistant Professor at American Public University System in the Sports and Health Sciences and Sport Management Department.

jennyjohnson.amu@gmail.com

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GAMUT, Issue 54, Oct/Nov 2016


TIM KEIGHTLEY – THE BUSINESS OF PERSONAL TRAINING Tim Keightley is V.P. of Fitness for Golds Gym International. He is also an international presenter and motivational speaker. Since teaching his first class in 1983, he has experienced life as an Officer in the British Royal Marines, a Professional Golfer, a ‘Stuntman’, a personal trainer to a Boxing World Heavy Weight Champion, built the largest personal training business in Europe and was V. P. of Fitness for Town Sports International. Tim believes that part of our secret to success is to learn how to have FUN in all that we do, build on our PASSION and show others how PROUD we are of what we can do for them.

tdkbusiness2000@yahoo.co.uk

PEGGY KRAUS – CARDIOPULMONARY REHABILITATION AND NUTRITION Peggy Kraus, MA, ACSM RCEP, NET, is a clinical exercise physiologist in cardiopulmonary rehab as well as a nutritional education trainer at Wellness Foundation where she teaches others about the benefits of following a plant-strong diet and committing to regular exercise. She is a frequent contributor to IDEA Fitness Journal and to Examiner.com and has been published in AFAA American Fitness and other health fitness magazines. She believes strongly that frailty and disease have become an acceptable part of life, but both are avoidable when you exercise and eat right. peggykraus@verizon.net www.peggykraus.com http://www.examiner.com/disease-prevention-in-national/peggy-kraus

TAMMY LEBOSS – BUSINESS OF PERSONAL TRAINING Tammy LeBoss, BA, CPT (NAFC), Pilates Coach, NAFC Nutrition Coach, Pilates Post-Rehab and various yoga modalities certified, has been involved in the health and fitness industry for over 17 years. In 1997, Tammy gave her corporate job the boot and moved to San Diego where she struggled to make ends meet as a personal trainer. She has since learned about the many pitfalls of doing so and how to avoid them. She has served as head of the nutrition department for various health clubs and also helped build several successful health clubs from the ground up. Her publications have been featured by the National Association for Fitness Certification and Sports Nutrition Supplement Guide. http://thefitprofoodie.com

http://www.nafctrainer.com

tammyleboss456@gmail.com

SUSAN LEE – DIVERSITY AND EQUITY PROGRAMS Susan Lee, MPE, MA, CPT (CPTN), President of the Certified Professional Trainers Network (CPTN) works with leaders and partners to offer education, certification, leadership and advocacy for personal trainers and fitness professionals. Concurrently, Susan develops co-curricular diversity and equity programs for the Faculty of Physical Education and Health at the University of Toronto in Canada.

www.cptn.com

info@cptn.com

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GAMUT, Issue 54, Oct/Nov 2016


Ask the Experts RITA LA ROSA LOUD – TRAINING GUIDELINES AND PROGRAMS Rita La Rosa Loud, B.S., CPT (AFAA) is an author and Adjunct Professor at Quincy College. She recently co-authored with Wayne Westcott the book No More Cellulite. She self-published the booklet W.O.W. Workout at Work; contributed a chapter in The Belly Melt Diet, a book from the editors of Prevention; developed the Nautilus At-Machine Stretching Expressway Program; and has been recognized for her innovative stretching concept by Shape Magazine. She is a recipient of the distinguished Honor Award and Outstanding Fitness Professional Award from the Mass. Assoc. of Physical Education, Recreation and Dance; plus the Nova 7 Award for exercise programming from Fitness Management magazine. plloud@msn.com

JENNIFER MANNING – INJURY PREVENTION Jennifer Manning, DPT, OCS, CPT (NSCA CSCS), was inspired to be a physical therapist after suffering an ACL tear in high school. She is the creator of PrehabFitness.com, a website focused on injury prevention and exercise education. She has had the pleasure to work with people of all ages and talents. Her latest clients include football players preparing for the NFL, a fighter in the UFC and Level 10 gymnasts in the United States and Canada. Jennifer is currently practicing physical therapy at Breakthrough Physical Therapy in Irvine California. www.PrehabFitness.com

jenniferdpt@hotmail.com

GREG MAURER – BUSINESS, MARKETING, TECHNOLOGY AND PROGRAM INTEGRATION, AND PERSONAL TRAINING Greg Maurer, BS Exercise Physiology, CPT (ACE and NASM), is an Associate Partner with New Paradigm Partners health club consulting firm. Greg is also a fitness consultant for several emerging technologies in the fitness/wellness/medical industries, including bioDensity Strength Technology, Power Plate Whole Body Vibration and reACT – Rapid Eccentric Anaerobic Core Trainer, and Bulgarian Bag (IBBConline.com).

greg@maurer3.com

www.newparadigmpartners.com

JAMES MCPARTLAND – PURPOSEFUL EMPOWERMENT James McPartland, former President of Star Trac Fitness, Author, International Speaker, TV/Radio Host, and ‘Wellness Ambassador’ focused on developing the Human Potential within business. His present endeavor at The JMac Performance Group has allowed him to further play a leadership role in the health & fitness industry for now more than twenty years. Much of his current business advisory and speaking activity demonstrates a philosophy called Crosstraining for Life™, focusing on uncovering the potential that lies within a company by developing the potential of the people employed inside the business. info@jamesmcpartland.com www.jamesmcpartland.com http://www.jamesmcpartland.com/resources.php Back to Table of Contents

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GAMUT, Issue 54, Oct/Nov 2016


CAROL MICHAELS - PERSONAL TRAINING Carol Michaels, MBA, CPT (ACSM, ACE), is the founder of Recovery Fitness®, a cancer exercise program. Her new book, Exercises for Cancer Survivors, is a fantastic resource for anyone undergoing cancer surgery or treatments. Carol also developed and produced two DVD’s called Recovery Fitness Cancer Exercise-Simple Stretches and Recovery Fitness-Strength Training. She owns and operates Carol Michaels Fitness and Recovery Fitness and is a consultant, author, speaker, Pilates instructor, and cancer exercise specialist. She is on the advisory board for several cancer organizations, and has appeared on health related television and radio programs. The American Council on Exercise recognized Carol as a Trainer to Watch in 2011 and Personal Fitness Professional honored her as the 2012 PFP Trainer of the Year. www.recoveryfitness.net

www.carolmichaelsfitness.com

NICOLE NELSON - PERSONAL TRAINING Nicole Nelson, MS, LMT, holds a masters degree in Health Science from the University of North Florida. In addition to being a licensed massage therapist, she is also certified as an Advanced Health and Fitness Specialist through ACE. She has a full time massage and training practice in Ponte Vedra Beach, FL and has contributed articles to IDEA Fitness Journal and Massage magazine.

nicolelnelson@att.net

DORETTE NYSEWANDER – CORPORATE HEALTH, WELLNESS AND ANTI-AGE RESEARCH Dorette Nysewander, EdD, “DrD”, is Founder and President of D Group Consulting Services, Inc, a wellness education consulting company, facilitating initiatives worldwide. Committed to the health and well-being of all, she has been recognized in Sutton's Who’s Who in Elite Healthcare, Jacksonville Chamber 904 magazine as one of 75 Most Influential People In JAX Healthcare. Her articles have appeared in American Fitness, Jacksonville Business Journal, Liberation Wellness, several local publications, national fitness organizations and corporate industries. Contact her: 904-859-1425. dorette@dgroupconsulting.com

www.dgroupconsulting.com

GARY L. PALMER – MATURE ADULT FITNESS Gary L. Palmer, BSEd, CPT (NCSF), a free lance writer and fitness enthusiast, served in the Navy during the Vietnam War, earned a football scholarship as a walk-on at Ohio University, and went on to a successful 15-year teaching and coaching career. He also spent 26 productive years in the business world before transitioning to a full time writer. His first published book, Chagrin Falls, is a memoir. The theme is overcoming adversity as an abandoned, impoverished foster child growing up in a small Midwest town during the 1940’s and 1950’s. His latest health and fitness writing focuses on the need to speed up, not slow down, exercise and physical activity, as we age. gpalmer1@neo.rr.com

http://www.garylpalmer.net/

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GAMUT, Issue 54, Oct/Nov 2016


Ask the Experts LORI PATTERSON – BOOT CAMP Lori Patterson, BA, CPT (ACE, ACSM, AFAA and WellCoaches) is the CEO of VicteliB, LLC, and the creator of successful fee based programming to include Boot Camp Challenge®, Baby Boomer Boot Camp Challenge® and Kids Kamp Challenge. Lori served in the US Army as well as 28 years in the fitness industry. You can reach Lori at lori@victelib.com or the website at www.victelib.com.

www.victelib.com lori@bootcamp-challenge.com

www.mwfitness.com www.bootcamp-challenge.com

TAMMY J. PETERSEN – MATURE ADULT AND YOUTH HEALTH AND FITNESS Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness. She has written two books on adult fitness, SrFit™ and Functionally Fit™, and designed corresponding specialty certification training programs. She cocreated JrFit™, a specialty certification course focusing on youth strength training and nutrition and Move More, Eat Better— YOU Matter!™, a lifestyle change course. Her articles have appeared on PTontheNet; and in Club Business for Entrepreneurs, Personal Fitness Professional, Fitness Business Pro, American Fitness and OnSitefitness. Tammy@AAHF.info

www.AAHF.info

LORI PINE – MIND BODY Lori Pine, MA, CPT (ACE) is the Programs Director at In Motion Fitness in Chico, California. She is an APEX certified Nutritional Counselor and a member of Power Bar’s Team Elite. She holds certifications and certificates in Youth Fitness, BOSU, TRX, Nordic Walking, Body Bar, Gliding, Kettlebell, GRAVITY, Drums Alive, and STRONG. Lori has 20+ years experience working with youth and adults in schools. She organizes events and charitable activities, including the “B.A.M.” fitness conference.

j916grif@aol.com

JOHN PLATERO – PERSONAL TRAINING John Platero, CPT, is a fitness educator who has consulted both nationally and internationally, most recently for the Royal family of Qatar. He is the Director of Education for the National Council for Certified Personal Trainers. He has obtained 35 personal training certifications, filmed over 30 fitness videos and infomercials has been published by most of the fitness magazines and is the author of “Yes You Can – Fitness After 40 – A New Beginning.” As an athlete, John was a champion bodybuilder who turned cyclist and has won 21 gold, two silver and two bronze medals in cycling in the Senior Olympics and the Master’s Pan American Games. www.johnplatero.com

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GAMUT, Issue 54, Oct/Nov 2016


JUSTIN PRICE - CORRECTIVE EXERCISE Justin Price, MA, CPT (ACE) is the creator of The BioMechanics Method® - the world's fastest growing corrective exercise education program for health and fitness professionals. He is an IDEA International Personal Trainer of the Year, subject matter expert on corrective exercise for the American Council on Exercise and BOSU, founding author of PTA Global, Director of Content and featured author on corrective exercise for PTontheNet and an education provider for TRX and the National Strength and Conditioning Association. info@thebiomechanicsmethod.com

www.thebiomechanicsmethod.com

KRISTEN PUHLMAN – NUTRITION Kristen Puhlman, RD, CPT (NASM and WITS), Spinning Certified (IFTA), is an Outpatient Diabetes Educator at Wake Forest University Baptist Medical Center; currently residing in Winston-Salem, North Carolina. She has a BS in Nutrition and Food from Kent State University. She owns and operates Obliques, LLC; a personal training business specializing in core training, weight management and individualized nutritional planning. She is also the on staff Dietitian for Aspire Fitness Studios. Her experience in the hospital setting is in clinical nutrition with a primary focus on weight management and the psychology of weight loss.

kcj528@hotmail.com

kpuhlman@wfubmc.edu

AMY RAUWORTH – INCLUSIVE FITNESS Amy Rauworth, MS, RCEP, is the Associate Director of Operations and Exercise Physiology Research at the Center on Health Promotion Research for Persons with Disabilities (CHP). CHP is located at the University of Illinois at Chicago in the Depa2rtment of Disability and Human Development. She is a Registered Clinical Exercise Physiologist with ACSM. Amy conducts Inclusive Fitness training nationally on behalf of the National Center on Physical Activity and Disability and specializes in accessible fitness center design. www.ncpad.org

TIM ROCHFORD – SELF DEFENSE Tim Rochford, CPT (ACE, The Cooper Institute and NSCA), 6th degree Black Belt (Kajukenbo Karate), founder and owner of Empower Training Systems (a self defense/martial arts/kickboxing fitness instructor training & certification company), has authored numerous instructor training manuals, including (co-author) the ACE Kickboxing Fitness Specialty Training manual and the Proactive Personal Security Self Defense Instructor Training Program. He is an ACE and ISSA continuing education specialist. www.empower-selfdefense.com

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GAMUT, Issue 54, Oct/Nov 2016


Ask the Experts MARK ROOZEN – YOUTH STRENGTH AND SPORT CONDITIONING Mark Roozen, MEd, certified strength and conditioning coach (NSCA CSCS*D and CPT, and FNSCA), is Senior Content Editor for STACK Media which promotes safe training and sports enhancement and is Co-Director of the Performance Education Association. He has been in the strength, conditioning and performance field for over 28 years. Mark has worked with teams from the high school to the professional levels as a strength coach; performed as director of a hospital owned fitness and training facility, as well as owned his own training center; and, has worked with over 30,000 youth in sport camps across the country. He has presented, written and consulted worldwide.

markroozen@clevelandbrowns.com

rozyroozen@gmail.com

TARA SAREEN - WELLNESS COACHING Tara Sareen, BS, is a Institute For Integrative Nutrition Certified Health Coach in the Greater Boston area and founder of iCrave Coaching. Through a unique, intensive 6-month coaching partnership, Tara's clients lose weight, identify food sensitivities, discover ‘life after sugar’ and heal and reduce chronic conditions such as joint pain, skin irritations, headaches, fatigue, infections, anxiety and depression. tara@icravecoaching.com

www.icravecoaching.com

www.facebook.com/pages/iCrave-Coaching/575414849205664

CODY SIPE – EXERCISE AND AGING Cody Sipe, PhD, ACSM Certified Clinical Exercise Specialist, ACSM Registered Clinical Exercise Physiologist, is an award-winning industry leader in fitness for older adults with over 17 years of experience. He serves on the editorial boards of IDEA and Active Aging Today and is an advisory member for Canadian Fitness Education Services, WholyFit, the National Posture Institute and the ICAA Visioning Board. Cody is a past recipient of the IDEA Program Director of the Year award. His blog www.codysipe.com provides innovative fitness and business information for professionals working with older adults.

www.codysipe.com

BRIAN SOUZA – EXERCISE PSYCHOLOGY AND NUTRITION Brian Souza, BS, ACSM-HFS, is the owner of Be Fit Personal Training, a company providing theoretically and evidence based exercise to a variety of populations. Brian has been in the personal training industry for 10 years. He is will obtain a Master’s degree in Sport and Exercise Psychology from Springfield College in May 2011 and then will continue his education in a Doctoral level Sport and Exercise Psychology program. His research interests include exercise psychology, applied sports psychology, sports and exercise nutrition, positive psychology, and youth sport. He competes as a recreational triathlete. souzabr@onid.orst.edu

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GAMUT, Issue 54, Oct/Nov 2016


MATTHEW B. SPANIER At the age of 18, Matthew B. Spanier was diagnosed with Type-1 Diabetes Mellitus. Due to his very active lifestyle he has been able to control the disease very well. He will graduate in June, 2013 with a Bachelor of Science degree in Exercise and Sport Science from Oregon State University. During his undergraduate studies he has interned and worked for the Juvenile Diabetes Research Foundation (JDRF). After graduation Matt will continue his education at Ohio University, where he will be pursuing a Master's degree in Clinical Exercise Physiology. mattspanier@hotmail.com

spanierm@onid.orst.edu

JIM STARSHAK – TAI CHI FOR HEALTH Jim Starshak, MS, NSCA-CPT, IDEA Elite PFT is the Governing Board Chairman for the international Tai Chi for Health Institute, a Tai Chi for Health Master Trainer, an Exercise Science Adjunct Professor, and founder of The Home Gym, Inc. After 18+ years in US Special Forces (“Green Beret”), Jim is a disabled veteran who promotes tai chi internationally for its functional fitness and health benefits. He certifies Arthritis Foundation Tai Chi instructors and provides continuing education for Health & Fitness Professionals, Athletic Trainers, Physical & Occupational Therapists, and Nurses. thehomegym@everestkc.net

www.thehomegym.net

DENNIS SWEET Derrick Sweet is best known as a popular corporate keynote speaker and author of three highly celebrated books: Healthy Wealthy and Wise, Get The Most Out Of Life, and You Don't Have to Die to Go to Heaven. He is the creator of the Hypnolinguistics Course: www.hypnolinguistics.com. Derrick is also the Chairman and Founder of the Certified Coaches Federation. Derrick created the coaching model that is the foundation of the Certified Coaches Federation's Certified Coach Practitioner Training and Development Program. For more information on the Certified Coaches Federation please visit: www.certifiedcoachesfederation.com.

info@healthywealthyandwise.com

KELLY WARD – MATURE FITNESS Kelly Ward, MS in Therapeutic Aging, CPT (AFAA and SFA), author of “The Complete Guide to Fall Prevention: Everything You Need to Know to Remain Independent,” is a certified FallProof™ balance and mobility specialist who has been teaching fall prevention classes for six years and has worked with older adults for over 15 years. Kelly’s mission is to educate and facilitate the adaptation of a reduced fall risk lifestyle. She presents easily understandable evidence-based research, applying this knowledge to daily life situations, and offers train-the-trainer programs. For more information on Kelly’s comprehensive fall prevention services or to order her book, see http://thefallpreventionlady.com. http://thefallpreventionlady.com

info@thefallpreventionlady.com

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GAMUT, Issue 54, Oct/Nov 2016


Ask the Experts WAYNE L. WESTCOTT – STRENGTH TRAINING Wayne Westcott, PhD, CSCS, directs the Quincy College Fitness Research Programs. He has been a strength training consultant for the US Navy, ACE, the YMCA of the USA and Nautilus. He is an editorial advisor for numerous publications, including The Physician and Sportsmedicine, ACSM’s Health & Fitness Journal, Prevention, Shape, and OnSitefitness; and has authored 24 books on strength training. He serves on the International Council on Active Aging Board of Advisors and ACSM’s New England Chapter. wwestcott@quincycollege.edu

WENDY A. WILLIAMSON - POST REHABILITATION SPECIALIST Wendy A. Williamson, PhD, CPT (ACE and NASM), ACE Advanced Health & Fitness Specialist, Post Rehabilitation Specialist, is nationally recognized as a leading educator, writer, author, and consultant. She owns Williamson Fitness Consulting and is a frequent lecturer for national conventions and trade shows. In 2005 and 2006, the American Council on Exercise recognized Dr. Williamson as one of the leading personal trainers in the nation. Currently, Dr. Williamson is the Corporate Education Director for seven GENESIS Health Club locations and is a full time post-rehabilitation specialist in Wichita, Kansas. www.williamsonfitness.com

wmsonwa@aol.com

MICHAEL WOZNIAK Michael Wozniak BS, CPT, is the manager of the hospital-related fitness center at Harbor Hospital in Baltimore, Maryland. He has 13 years experience in the fitness industry working with clients ranging from youth athletes to seniors and special populations. He has a Bachelors degree in Sport Psychology and is an ACE Certified Personal Trainer.

www.harborhospital.org/harborfitness

mike.wozniak@medstar.net

ROSE ZAHNN – YOGA Rose Zahnn, CPT (ACE), GFI (AFAA), E-RYT200 (Yoga Alliance), is the founder and owner of Healthy Habits Fitness-Yoga-Pilates Studios, creator of PilatesFit and the Learn to Be Lean Program, and is a Master Trainer for YogaFit International, Flirty Girl Fitness, and Balletone. A UCLA graduate and a fitness professional for over 20 years, Rose teaches at Healthy Habits in Sacramento, California; presents at conferences, leading teacher trainings and workshops; and is a continuing education provider for ACE and AFAA. Rose@HealthyHabitsStudio.com

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GAMUT, Issue 54, Oct/Nov 2016


References Mature Adults Need Strength and Power Bean, J., S. Herman, D.K. Kiely, D. Callahan, K. Mizer, W.R. Frontera and R.A. Fielding. Weighted stair climbing in mobility-limited older people: A pilot study. Journal of the American Geriatrics Society 50: 663-670, 2002. Fielding, R.A., N.K. LeBrasseur, A. Cuoco, J. Bean, K. Mizer and M.A. Fiatarone-Singh. High-velocity resistance training increases skeletal muscle peak power in older women. Journal of the American Geriatrics Society 50: 655662, 2002. Foldvari, M., M. Clark, L.C. Laviolette, M.A. Bernstein, D. Kaliton, C. Castaneda, C.T. Pu, J.M. Hausdorff, R.A. Fielding and M.A. Fiatarone Singh. Association of muscle power with functional status in community-dwelling elderly women. Journal of Gerontology: Medical Sciences 55A (4): M192-M199, 2000. Hruda, K.V., A.L. Hicksand N. McCartney. Training for muscle power in older adults: Effects on functional abilities. Canadian Journal of Applied Physiology 28(2): 178-189, 2003. Miszko, T.A., M.E. Cress, J.M. Slade, C.J. Covey, S.K. Agrawal and C.E. Doerr. Effect of strength and power training on physical function in community-dwelling older adults. Journal of Gerontology: Medical Sciences 58A (2): 171175, 2003.

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Gamut Issue 54 October/November 2016