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Issue 55, Apr/May 2017

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 “E

ducation is learning what you didn’t even know you didn’t know.” Daniel J. Boorstin American Historian, the twelfth Librarian of the United States Congress October 1, 1914 - February 28, 2004

Education and Learning… Both education and learning play significant roles in the development of the individual. Education is the formal process of imparting general knowledge through study, observation and experience that may be of benefit to an individual. Education is enlightening. Education is the means by which the understanding of skills and values are passed down from one generation to the next. On the other hand, learning is a basic instinct. To learn is to survive. Learning is the process by which one internalizes and adopts knowledge, skills and values; resulting in behavior change. Learning is ongoing throughout life. The titles of the articles included in this issue of the Gamut all end with a question mark. The answer to each question is straight forwardly presented in each of the articles. Knowledge is imparted. Now the question posed is what was learned?

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

Be knowledgeable! Be successful!

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

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GAMUT, Issue 55, Apr/May 2017


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INSIDE THIS ISSUE 1

Weak at Strength Training? Mature Health and Fitness article by Tammy Petersen, MSE

3

Fighting Fatigue: Why am I so tired…??? Nutrition article by Nancy Clark, MS, RD, CSSD

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Stretching for Greater Strength Gains? Training Guidelines and Programs article by Wayne Westcott, PhD, CSCS, and Rita La Rosa Loud, BS, CPT

Ask the Experts 159

9 23

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 2017.

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GAMUT, Issue 55, Apr/May 2017


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

My former husband, a geriatrician (a physician who specializes in older adults) is the medical director for nursing home communities. This association has provided me with experiences in an area that I am sure would otherwise have gone unvisited. The single most important lesson I have learned is most people end up in the nursing home, not because they are sick, but because they are WEAK. This intrigues me because, in most cases, this lack of strength is something that could be avoided, or even corrected, if effective strength training was better understood. Once adults pass the physical prime of their teens and 20’s, they lose an average of 10 ounces of lean body mass a year. This is mostly in the form of muscle tissue. Few people actually lose 10 ounces of weight a year. Instead, most gain about a pound a year, so the loss of lean tissue is masked. Another way to look at this is the average person gains about 1 pound and 10 ounces of body fat per year. It is a process that is more insidious and crippling than osteoporosis but one few people notice until they realize it is getting difficult to climb the stairs or heft themselves off the sofa. This gradual loss of muscle strength is the main reason aging adults eventually have difficulty performing the tasks of daily living and ultimately lose their independence. This phenomenon, called sarcopenia, is derived from Greek words for “vanishing flesh,” and is NOT an inevitable consequence of aging. It is instead an inevitable consequence of disuse. Gary Reinl, an expert consultant for the long-term care industry and creator of a program called Freedom Through Functionality, says what goes on in most nursing homes enrages him because strength training is mostly nonexistent. He feels it should be a CRIME (with legal penalties!) for a facility not to provide every resident access to a

safe and effective strength-training program. If you are fitness professional, considering what is known about the benefits of strength training, can you argue otherwise? I can’t. So, that got me thinking— as fitness professionals—isn’t it criminal if we too are not providing all our clients with a truly safe and effective strength-training program? Most of us have a good understanding of what is needed to successfully train the average middle age and younger adult, but fewer trainers understand the specifics of safe and effective strength training for the older adult client (age 45+). Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are key differences and points to consider. When working with a deconditioned client, a primary goal is to build a solid base of strength. And, the most dramatic initial improvements in strength are realized when you use training methods that do not require great input from core stabilization muscles such as supported exercises with selectorized equipment. Why is this true? When the body calls on these stabilizing muscles, the targeted muscle or muscle group, is worked at roughly 60% of its capacity. So, you should initially begin with selectorized equipment if available. The next best option would be using bands, dumbbells or barbells and a seated (supported) position on a stable surface such as a weight bench. Unsupported exercises utilizing bands, balance balls, and dumbbells should be reserved for more advanced programs or in circumstances where other equipment is not readily available. Increasing lower body strength is the single most modifiable risk factor for fall prevention because of the resulting improvement provided in the area of balance.

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GAMUT, Issue 55, Apr/May 2017


MATURE HEALTH & FITNESS There is a lot of overlap between strength and balance exercises. As a matter of fact, one exercise often serves both purposes. Increasing strength in the lower body will indirectly and simultaneously improve balance as well. In addition, any lowerbody strength exercise performed while standing can directly improve balance at the same time. This is true for unsupported strength exercises in general. So, unsupported exercises should definitely be part of your training for mature adults, following the initial focus on building a base of strength through supported exercise. (This is a good approach to maintain balance for the aging adult who might otherwise be unreceptive to a “balance training program” they might identify as appropriate for someone much older.) As you are well aware, two equally important factors facilitate the strength building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptation. I often see programs for older adults listed as “mild” or “light.” While the program might seem mild or light to you, what is important is that it challenges your client and fatigues the muscles being worked. If the program does not fatigue the muscles and is not progressive, it will not be successful. The second is sufficient recovery time to permit tissue repair, building, and protein overcompensation, leading to larger and stronger muscles. If muscles are not given enough time to rest, clients may develop overuse injuries and/or muscles may breakdown rather than build up. Strength training expert Wayne Westcott recommends that older adults allow 72-96 hours for recovery before exercising the same muscle group again. This is considerably different than the 48-hour guideline that is typically quoted as the industry standard.

Here are minimum guidelines for mature adults who are beginning a strength-training program:  One exercise for each major muscle group.  Twice per week.  One set of 8-12 repetitions (six seconds per rep). Frailer adults - 15 reps per set.  Increase weight load 1-3 pounds upon completing 12 repetitions with proper form (15 for frail). The minimum recommendations are just that: the minimum needed to maintain health and see fitness benefits. If a person can exceed the minimum, he or she can further improve personal fitness, improve management of an existing disease or condition and reduce risk for health conditions and mortality. Increasing the number of sets and including more exercises and other advanced training options should be the goal after an introductory program for a mature client new to strength training. References Contact Tammy at Tammy@AAHF.info.

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Fighting Fatigue: Why am I so tired…??? 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

“I feel tired a lot. What vitamins will give me more energy?” “When I get home from work, I’m just too tired to cook dinner.” “I feel like taking a nap most afternoons. I get up at 5 a.m. to exercise—but really, should I feel this tired at 3:00 p.m.?”

his spreadsheet for a typical day of food and exercise: Time 5:00 am 5:30-6:30 7:30 8:30 9:30 Noon 2:00 3:00 3:00-5:00 5:30 pm

Athletes commonly complain about fatigue and feeling too tired, too often. Granted, many of them wake up at early o-thirty to run, attend a morning spin class, or row with the crew team. Some do killer workouts that would leave anyone feeling exhausted. Many routinely get too little sleep. And, the question remains: How can I have more energy? Vitamin pills will not boost your energy. Vitamins help convert food into energy, but they are not a source of energy. Save your money. Adequate sleep, however, will indeed boost your energy. Sleep is essential to recharge your body with the rest needed to feel fully functional and perform well. Eating the right foods at the right times is also energizing and fights fatigue. The combination of adequate food plus adequate sleep not only sharply reduces fatigue—but also the need for caffeine. In particular, the late-afternoon cup of Joe that contributes to the bad cycle of sleeping poorly at night, snoozing through breakfast, under-fueling during the day, and fighting chronic fatigue during the day. Sound familiar? If you feel too tired, too often, you might want to learn from this case study. Tom, a 45-year-old hard-core gym-rat met with me because he wanted to have more energy, eat better, and ideally lose a few pounds of excess body fat. Here is

All day

Food-Exercise Mug of black coffee Exercise x 1 hour Protein bar + banana More coffee Small packet almonds Salad/chicken/dressing Piece of fruit Iced coffee with milk Tired, unable to focus Gets home “starving” Calories eaten during active part of his day Ideal pre-dinner intake for less fatigue Total calories needed

Calories 0 (- 600) 400 0 100 500 100 100

Only 1,200 2,300 3,000

No wonder when Tom got home from work he felt starved. He had consumed less than half the calories he should have eaten for the entire day.

Three ways to fight fatigue Here are three suggestions I gave Tom to fight fatigue: #1. Eat a substantial breakfast and lunch—plus a second lunch. A second lunch at 3:00 or 4:00 boosts afternoon energy. It does not add extra calories; it’s just trading evening snacks for a healthy afternoon meal. You are better off eating those calories at the proper time of day, when you need the energy, and not before bed. #2. Limit caffeinated beverages. Little is wrong with enjoying a morning cup of coffee, but a lot is wrong with abusing coffee to keep you alert in the

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NUTRITION afternoon. Eat food for true energy, not caffeine, for a stimulant. #3. Make sleep a priority. You might not be able to go to bed earlier every night, but maybe every other night?

Breakfast: A banana pre-exercise; then refuel with bagel + PB + latte

Making a calorie spreadsheet

Dinner: Smaller meal that contributed to better sleep.

Lunch #1 at 11:00: Soup + sandwich Lunch #2 at 3:00: Graham crackers + peanut butter

Most athletes have no idea how much food is appropriate to eat at breakfast, Lunch #1 and lunch #2. No wonder they are tired all the time! Many think a yogurt for breakfast, salad for lunch, and an apple for a snack is appropriate. That’s only 700 to 800 calories — way too little! The best way to estimate your calorie needs is to meet with a local sports dietitian (use the referral network at www.SCANdpg.org). For a reasonable estimate, add together these three components of your daily energy needs: Resting Metabolic Rate (RMR)

Weight x 10 calories/ lb.

Calories for daily life

30% to 50% of RMR

Calories for training

± 400 to 600 cals/ hour

After just one day of eating enough food at the right time, Tom commented, “I feel great! I have more energy and less fatigue!!” Food is indeed a powerful energizer. Give it a try! Contact Nancy at www.nancyclarkrd.com.

Sample energy needs for Tom, who weighs 180 lbs: 1,800 calories to stay alive

(RMR; 180 x 10 cals/lb)

600 calories for desk job/light activity

(33% x 1,800)

600 calories for hard training for an hour 3,000 calories /day to maintain weight (2,4002,600 to lose weight) Target intake: 600-800 calories every 4 hours

Tom started eating: Back to Table of Contents

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Stretching for Greater Strength Gains? 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

maximum leg curl test administered during the second and 10th week of each study.

A few years ago, we reported results from two programs of combined stretching and strength training on joint flexibility. Not surprisingly, we found that participants who performed both stretching and strength exercise improved their joint flexibility more than those who did strength training only. We have now collected a considerable amount of data looking at the other side of the coin. That is, we have examined the effects of combined stretching and strength training on muscle strength. Thus far, three separate studies with 155 subjects indicate a beneficial effect of stretching exercise on strength development.

Specific Studies S T UDY O NE

In the first study, 15 previously untrained participants performed the 12 strength exercises without stretching. A similar group of 19 previously untrained participants performed the same strength training program, but followed each strength exercise with a 20-second static stretch at the machine for the muscles just worked. As presented in Figure 1, the subjects who did strength training without stretching increased their hamstring strength by 16.6 lbs., and the subjects who did strength training with stretching increased their hamstring strength by 20.5 lbs.

General Conditions All of the studies were conducted in our research room, with six participants and two instructors per class. All of the participants were beginning exercisers with an average age of 51 years. All of the subjects performed one set of 12 strength exercises, 8 to 12 repetitions each, two or three days per week for a period of 10 weeks. The strength exercises included the leg extension, leg curl, leg press, chest cross, super pullover, lateral raise, biceps curl, triceps extension, back extension, abdominal curl, neck flexion, and neck extension. Stretches were performed in either a distributed manner (one static stretch following each strength exercise) or a consolidated manner (six static stretches in sequence at the end of the workout). All of the subjects were assessed for hamstring strength by means of a 10-repetition

Figure 1. Changes in hamstring strength for subjects who did strength training only and subjects who did strength training plus stretching (N = 34).

S T UDY T WO

In the second study, 21 beginning exercisers performed the 12 strength exercises without

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TRAINING GUIDELINES AND PROGRAMS end of each workout. As illustrated in Figure 3, the exercisers who did strength training and distributed stretching gained 19.6 lbs. in hamstring strength, and the exercisers who did strength training and consolidated stretching gained 19.8 lbs. in hamstring strength.

stretching. A similar group of 21 beginning exercisers performed the same strength training program, but followed each strength exercise with a 20-second static stretch at the machine for the muscles just worked. As shown in Figure 2, the participants who performed strength training without stretching improved their hamstring strength by 16.3 lbs. and the subjects who performed strength training with stretching improved their hamstring strength by 18.6 lbs.

Figure 3. Changes is hamstring strength for subjects who did distributed stretching and subjects who did consoli� dated stretching (N = 79).

Combined Results Based on the findings from our first and second studies, the participants who did both strength training and stretching attained almost 19 percent more hamstring strength than the participants who did strength training only. Based on the findings from our third study, the subjects who did distributed stretching and the subjects who did consolidated stretching achieved almost identical increases in hamstring strength. We therefore combined the data for the 36 exercisers who performed strength training only, and for the 119 exercisers who performed strength training plus stretching (distributed

Figure 2. Changes in hamstring strength for subjects who did strength training only and subjects who did strength training plus stretching (N = 42).

S T U DY T HREE

In the third study, 32 previously sedentary subjects performed the 12 strength exercises followed by a 20-second static stretch at the machine for the muscles just worked (distributed stretching). A similar group of 47 previously sedentary subjects performed the same strength training program, but did a consolidated sequence of six 20-second static stretching exercises on a StretchMate apparatus at the

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TRAINING GUIDELINES AND PROGRAMS and consolidated). As presented in Figure 4, the subjects who did not stretch experienced an average strength gain of 16.4 lbs., whereas the subjects who did stretch experienced an aver‐ age strength gain of 19.6 lbs. Although not a sta‐ tistically significant difference, the almost 20 percent greater strength gains experienced by the participants who did both strength and stretching exercise seemed to favor this train‐ ing protocol. It is possible that stretching in conjunction with resistance training may make muscles more responsive to strength‐building stimuli. From a practical perspective, combined strength and stretching exercise may produce more improvement in joint flexibility and mus‐ cle strength than strength training alone. When performed in a distributed manner between strength exercises, stretching does not increase the total workout time, and when done in a con‐ solidated manner during the training session, it adds less than five minutes to the workout dura‐ tion. For these reasons, it may be worthwhile to try a combined strength and stretching pro‐ gram with beginning exercise classes and selected clients.

Figure 4. Combined results of hamstring strength gains for subjects who did strength training only and for subjects who did strength training plus stretching (N = 155).

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

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TRAINING GUIDELINES AND PROGRAMS

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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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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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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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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 55, Apr/May 2017


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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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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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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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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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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References Weak at Strength Training? Mature adults-- if you UNDERSTAND them you can successfully TRAIN them. And if you do successfully train them, you will RETAIN them. Petersen, T. SrFit: The Personal Trainer's Resource for Senior Fitness, Third Edition. The American Academy of Health and Fitness, 2017. Petersen, T. SrFit: The Personal Trainer's Resource for Senior Fitness, Second Edition. The American Academy of Health and Fitness, 2008. Westcott, W., Baechle, T. Fitness Professional’s Guide to Strength Training Older Adults, Human Kinetics, 2010. Westcott, W., Ramsden, S. Specialized Strength Training: Winning Workouts for Specific Populations, Exercise Science Publishers, 2001.

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Create a niche. KNOW. TRAIN. RETAIN.

Gamut Issue 55 April/May 2017  

Both education and learning play significant roles in the development of the individual. The titles of the articles included in this issue o...

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