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Issue 60, Feb/Mar 2018

THE MONTHLY JOURNAL of THE

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

Nutrition by Nancy Clark

Training Guidelines by Catherine Cram

Across the Gamut by Wayne Westcott and Rita La Rosa Loud

Create a niche. KNOW. TRAIN. RETAIN.


FROM THE EDITOR “E

ducation is a progressive discovery of our ignorance.” Will Durant (1885-1981) U.S. author and historian.

How far we have progressed. During the Middle Ages in Europe it was “believed” the world was shaped as a plane or disk. On television in the 1950’s smoking cigarettes was promoted by doctors (https://www.youtube.com/ watch?v=gCMzjJjuxQI). Prior to 1954 it was “known” that it was impossible for a human to run a mile in less than four minutes. Then, on the 6th of May 1954 Roger Bannister ran a mile in 3 minutes and 59.4 seconds. Within three years following this feat, 16 others cracked the 4-minute barrier. Thus, goes the eternal process of unlearning and learning. There is so much to discover and learn. I encourage you to be curious. Is weight simply a matter of willpower? Should a pregnant woman avoid lifting anything overhead? Can exercise increase muscle mass at any age? The answers to these questions are addressed in this issue by subject area experts.

Be knowledgeable! Be successful!

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

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GAMUT, Issue 60, Feb/Mar 2018


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INSIDE THIS ISSUE Weight: Is It a Matter of Willpower?

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Nutrition article by Nancy Clark, MS, RD, CSSD

Guidelines for Strength Training During Pregnancy

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Training Guidelines and Programs article by Catherine Cram, MS

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Avoiding Muscle Loss as We Age Across the Gamut article by Wayne Westcott, PhD, CSCS and Rita La Rosa Loud, BS, CPT (AFAA)

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 2017.

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GAMUT, Issue 60, Feb/Mar 2018


Weight: Is It a Matter of Willpower? 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

Is weight simply a matter of willpower? You might think so, given the number of dieters who add on exercise, subtract food, and expect excess fat to melt away. But it does not always happen that way. Older athletes notice the fat that creeps on year after year seems harder and harder to lose. And, others who have slimmed down complain how easily they regain lost body fat. The Endocrine Society (www.EndocrineSociety.org) took a close look at why we can too easily accumulate excess body fat, as well as why it’s so easy for dieters to regain lost fat. (1) They describe fat-gain as a disorder of the body’s energy balance system, not just a passive accumulation of excess calories. They highlight many factors other than food and exercise that influence body fatness; including genetics, the environment, and evolution. If you are frustrated by your seeming inability to easily shed a few pounds, here are some facts to ponder.  Studies with identical twins, as well as adopted children, suggest 25% to 50% of the risk for becoming obese is genetic. Identical twins who are raised in different homes tend to weigh the same, despite eating different foods.  Some people might have a “thrifty gene” that conserves calories and resists fat loss. In terms of evolution, this would be important for surviving famines (a.k.a. diets).  Genetic factors alone fail to explain the rapid increase in obesity during the past 40 years. Genetic factors get influenced by the environment. We need to learn more about the combined impact of genes, plus: environmental toxins, highly processed foods, a sedentary lifestyle, antibiotics, the microbiome, maternal

obesity, and fetal exposure to a mother’s obesitypromoting diet. Some “experts” say sugar/carbs are inherently fattening. They claim carbs trigger an insulin spike which drives sugar into fat cells, creates hypoglycemia (low blood sugar) and stimulates the urge to overeat. The Endocrine Society does not support this controversial hypothesis. They say eating too many calories of any type is the problem. Respected research shows no differences in fatness when subjects ate the same number of calories from carbohydrate, protein, or fat. A calorie is a calorie; 100 excess calories from fat and carbohydrate are no more fattening than 100 excess calories from protein. That said, some calories are yummier and less satiating than others; they are easier to overeat. For example, I could easily devour a lot more calories from ice cream than from boiled eggs! We need to learn more about the brain’s role in body fatness. What is the metabolic impact of carbs, protein and fat on the brain, and the psychological impact of enjoying rewarding foods? Does the brain-on-a-diet get signals about the amount of fat stored in adipose tissue and, in response, trigger the body to want to eat more and move less, in order to thwart fat loss and survive a perceived famine (diet)? Social situations can promote fat gain. At parties, the presence of a lot of people, as well as a wide variety of foods, triggers overeating. In contrast, a repetitive daily diet with the same breakfasts and lunches every day can trigger sensoryspecific satiety and curb food intake. Dieting/restricting calories to lose fat increases the desire to eat, as well as reduces the

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NUTRITION

metabolism. In comparison, forcing weight gain by over-eating increases spontaneous activity (fidgeting) and curbs hunger. That’s why genetically skinny athletes have a hard time maintaining the weight they have forced their bodies to gain. The rise in childhood obesity might be linked to endocrine disrupting chemicals (EDCs) such as bisphenol A (BPA), perflourinated chemicals (PFCs) and phtalates. EDCs pass from mother to fetus across the placenta, and later, to the infant via breast milk. They alter the signals given by estrogen, testosterone, and thyroid hormone. Some research suggests they stimulate fat deposition. BPA is used in hard plastic bottles, food-can linings, and food packaging. BPA is thought to promote the creation of new fat cells and change metabolism at the cellular level. To determine the obesogenic effects of BPA, we need more comprehensive research that looks at men, women, and younger and older people. Some studies indicate BPA may be linked to behavioral problems in boys. To be wise, limit your use of plastic containers with “7” in the recycling triangle on the bottom of the container. The types of bacteria that live in your gut, your microbiome, likely impact weight. Hence, the microbiome is becoming a target for obesity research. Your best bet is to cultivate a healthy microbiome by regularly eating fruits and vegetables—and limiting processed foods with little fiber. Exercise plays a role in weight management—but less than you might think. Exercise alone is largely ineffective as a means to lose weight, even though it contributes to a calorie deficit. For some people, exercise triggers the urge to eat

more. Hence, you want to be sure your reason to exercise is to enhance health, not burn calories to lose weight. Once you’ve lost weight, exercise does help maintain the loss. After reading this information, you may be left wondering if you will ever be able to reach your desired weight. Perhaps yes, if you can take these positive steps: 1. Enjoy a satisfying breakfast, early lunch, and a later lunch (or hearty snack), to negate hunger and a perceived daytime famine. Have a lighter dinner, so you can slowly lose fat when sleeping. 2. Focus meals and snacks on satiating whole foods with protein, fiber: apple + cheese, Greek yogurt + granola, peanut butter + crackers. Above all, be grateful for your healthy body. Give it the fuel it needs and trust it will perform best when it is appropriately trained and well fueled on a daily basis. The best athlete is not the lightest athlete, but rather the genetically gifted athlete. If you trying to force your body into a too-lean physique, think again. Please don’t let a quest for the perfect leanness dominate your life.

Contact Nancy at www.nancyclarkrd.com.

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Guidelines for Strength Training During Pregnancy by Catherine Cram, MS, the owner of Comprehensive Fitness Consulting, LLC, a company specializing in providing pre- and postnatal fitness continuing education certifications and information to health and fitness professionals. Contact info

You may have heard people warn that pregnant women shouldn’t lift anything over their head or objects that are heavier than ten pounds when pregnant. These are warnings that still make the fitness trainer rounds when working with pregnant clients, yet neither is based in fact. There’s no evidence for warning pregnant women to avoid lifting over their head unless it causes discomfort or balance issues. The tenpound limit is even more questionable, as ten pounds would be too heavy for some women and as light as a feather for others. It’s important to always remember that each pregnant woman has a specific fitness level and ability, so setting arbitrary limits is an ineffective way to provide guidelines for this population. In addition, when confronted with statements such as these, always review the research that supports the claim before including the information into your training guidelines.

as pregnancy progresses, enabling your client to continue exercising without discomfort.

Strength training is an important prenatal fitness component, providing the strength needed to compensate for posture adjustments and weight gain that occurs with pregnancy. Women who continue or even start a strength training routine during pregnancy can help prepare their bodies for all the lifting done with a new baby and reduce the risk of low back pain.

Many women choose to continue their prepregnancy strength training program while they are pregnant, and most women may safely start strength training during their pregnancy as long as they are cleared for exercise by their healthcare provider. When developing a pregnant woman’s fitness program, you should take into account her current level of fitness and strength and pay close attention to how she feels during and after exercise. The key to maintaining a safe and effective routine is through consistent modification of the routine

In sum, strength training has not been shown to pose any harm to either the fetus or the mother, as long as these general guidelines are followed:  A gradual reduction in weight loads from

pre-pregnancy will likely occur as the pregnancy progresses.  Women may continue their pre-pregnancy

strength training routine (weight/reps/ sets) as long as they modify the exercises for comfort as pregnancy progresses.

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TRAINING GUIDELINES AND PROGRAMS  If training causes muscle soreness during

 Strength training machines are generally

the pregnancy, it is recommended that overload be progressed by increasing the number of repetitions versus the resistance/weight.

preferred over free weights because they tend to require less skill and can be more easily controlled. Resistance bands provide a safe and inexpensive alternative to weights and equipment.

 Monitor exercise technique carefully by

mirror observation and supervision in order to correct for progressive postural changes that occur with advancing pregnancy. Improper lifting techniques may aggravate back problems and increase soft tissue injuries.

Instruct your client to listen to her body. If it hurts or does not feel right, do not do it.

 Avoid maximal static lifts. They may cause a

discomfort, it should be discontinued. If pain persists the client should consult with her healthcare provider.

 She should exhale with the lift and avoid

holding her breath or bearing down and straining as she lifts.  If a particular exercise produces pain or

sudden increase in cardiac output and blood pressure, and employ the valsalva maneuver. During the valsalva maneuver there is a significant diversion of blood from the internal organs (such as the uterus) to the working muscles.

And as always, pregnant women should check with their healthcare provider before starting or continuing an exercise program during pregnancy. With this in mind, encourage safe strength training during pregnancy. There are significant potential benefits to strength training during this time: including an easier/ healthier pregnancy, delivery and recovery; weight control; mood management; and a healthier baby.

 Maximal lifts may also place extreme stress

on the lumbar spine and other joint areas. Never overload an unstable or weakened joint.  Modify supine positions after the first tri-

mester of pregnancy by using an incline board or wedge.  A strength-training workout involving all

Contact Catherine at ppfconsultingllc@gmail.com

the major muscle groups should be performed three times per week, with a rest day between each muscle group training bout.

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Avoiding Muscle Loss as We Age by Wayne Westchester, 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

Inactive aging is associated with significant amounts of muscle loss on a year-by-year basis. Adults who do not perform some type of strength training sacrifice more than 5 pounds of muscle tissue every decade, and older adults lose even more than that. Because our muscles function as the engines of our bodies, muscle tissue reduction has serious repercussions in terms of health and fitness. For example, muscle loss leads to bone loss and metabolic slowdown. Fortunately, our research and many other studies have shown that regular resistance exercise can prevent muscle loss, and can actually increase muscle mass at any age. For example, the 90-year old men and women in our nursing home study added almost 4 pounds of muscle after just 14 weeks of relatively brief (20 minute) resistance training sessions performed twice a week¹. However, there are 2 sides to the muscle building coin. One side is providing the essential strength training stimulus, and the other side is attaining the essential amino acids (proteins) for muscle tissue remodeling. While it would seem that most Americans eat enough protein-rich foods, this is frequently a faulty assumption, especially for adults over age 50. Basically, the amount of daily protein that is sufficient for younger adults is not adequate for older adults. There are two reasons for this common occurrence. First, older men and women do not process protein as efficiently as younger adults, so their bodies need more protein intake for tissue remodeling. Second, older adults' muscles need larger amounts of protein than younger adults to stimulate protein synthesis necessary for making new muscle tissue. According to leading nutrition researcher, Wayne Campbell, people

over age 50 need at least 25 percent more protein than the Recommended Daily Allowance (RDA) to maintain their muscle tissue even if they perform regular resistance exercise². He further states that to increase their muscle mass, seniors must combine sensible strength training with at least 50 percent more protein than the RDA. Many prominent nutrition researchers suggest that older adults consume at least 20 grams of protein at breakfast, lunch and dinner, and some advocate eating up to 30 grams of protein at each meal. In addition to eating more protein-rich foods, an emphasis should be placed on those that contain the essential amino acids. Only the essential amino acids in our food can produce protein synthesis, and of the 9 essential amino acids the most important appears to be leucine. These proteins are best attained in eggs, low-fat dairy products, lean meats, poultry and fish. While eating more protein should be a lifestyle priority for senior men and women, the timing of protein consumption may be even more important with respect to muscle building. Several studies have demonstrated that ingesting protein shortly after a resistance training session is significantly more effective for gaining strength and adding muscle tissue³. We recently conducted two strength training studies in which half of the participants drank a protein rich shake right after doing their resistance exercise (11 resistance machines) and the other half did not do so. In the first study4, those who consumed 24 grams of post- exercise protein added 5.5 pounds of muscle compared to 3.9 pounds of new muscle for those who did not take extra protein. In the second study5, those who consumed 24 grams of post-exercise protein

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ACROSS THE GAMUT added 5.2 pounds of muscle compared to 3.9 pounds of new muscle for those who did not take extra protein. Additionally, in the first study, the participants who drank the protein shake after their workout lost 9.0 pounds of fat, whereas those who did not do so lost only 4.9 pounds of fat. Our research results are consistent with many other studies that have demonstrated significant body composition benefits by taking a proteinrich snack right after your strength training session. Although our study participants ingested a commercial protein shake; other research has shown similar effects from milk, chocolate milk, yogurt and other good sources of amino acids/ proteins. Nutrition authorities recommend consuming about 20 grams of post-exercise protein for best results, and this is especially important for older adults who do not process protein as efficiently as younger adults. It would therefore appear that the best approach for maintaining and increasing muscle tissue is a two-part process that combines regular strength training with post-exercise protein supplementation. Properly performed resistance exercise is essential for stimulating muscle tissue remodeling processes that lead to larger and stronger muscles. Readily available protein is necessary for supplying the amino acids that provide the muscle tissue building blocks. According to leading medical researchers, muscle tissue is especially receptive to assimilating amino acids right after exercise. Consuming extra protein at meals has been shown to be less effective for muscle development than ingesting supplemental protein at the time of your workout. If you are interested in building bone, our recent research indicates that post-exercise protein plus

daily calcium and vitamin D supplements may be more beneficial than strength training alone. The participants in our 9-month osteoporosis prevention study who did not exercise or take the nutritional supplements lost 1 percent of their bone mineral density. Those who did strength training but did not take the nutritional supplements maintained their initial level of bone mineral density. The participants who did strength training and consumed the nutritional supplements increased their bone mineral density by 1 percent. These results are supported by other studies that have shown greater musculoskeletal benefits when resistance training is coupled with supplemental protein and key nutrients, such as calcium and vitamin D. Based on our study results, we suggest that musculoskeletal development may be optimized by including the following exercise and nutrition components: (1) 8 to 12 resistance exercises that cumulatively address all of your major muscle groups, performed 2 or 3 non-consecutive days per week; (2) post-exercise protein supplement that supplies approximately 20-25 grams of protein; (3) daily calcium supplement that provides approximately 500 mg; and (4) daily vitamin D supplement that provides approximately 1200 IUs. References Contact Wayne at wwestcott@quincycollege.edu. Contact Rita at plloud@msn.com.

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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

PHIL ALWITT – CORE STRENGTH AND STABILITY Phil Alwitt is the founder and CEO of MyCore Health, Inc. and an expert in developing products to improve peoples' health and quality of life-from robotic exoskeletons to the CoreCoach pressure biofeedback device. As an entrepreneur and product developer Phil works with the industry's leading fitness and medical professionals to guide the success of the products he develops. Phil is the recipient of multiple patents, product design awards and, as an athlete with decades of chronic back pain, is the beneficiary of many of the products he develops. www.corehealthbrands.com

palwitt@corehealthbrands.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

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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

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

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Ask the Experts 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

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

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

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CATHERINE CRAM – PRE- AND POSTNATAL FITNESS Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, LLC, a company that specializes in providing pre- and postnatal fitness continuing education certifications and information to health and fitness professionals. Catherine is co-author of the 2012-revised edition of “Exercising Through Your Pregnancy” with Dr. James Clapp. She is the author of “Fit Pregnancy for Dummies” (Wiley Publishing, 2004) and contributing author of “Women’s Health Care in Physical Therapy” (Lippincott Williams & Wilkins, 2009). She was appointed to serve as the International Childbirth Education Association Perinatal Fitness Subgroup Chair in 2013. ppfconsultingllc@gmail.com

prenatalandpostpartumfitnessconsulting.com

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

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

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Ask the Experts 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

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

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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

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

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GAMUT, Issue 60, Feb/Mar 2018


Ask the Experts 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

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

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GAMUT, Issue 60, Feb/Mar 2018


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

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.

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GAMUT, Issue 60, Feb/Mar 2018


Ask the Experts 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/

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

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GAMUT, Issue 60, Feb/Mar 2018


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

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

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GAMUT, Issue 60, Feb/Mar 2018


Ask the Experts 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

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

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GAMUT, Issue 60, Feb/Mar 2018


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

befittraining@comcast.net

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

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GAMUT, Issue 60, Feb/Mar 2018


Ask the Experts 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

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, ACE – CPT & CMES; NASM – CPT & CES; CFAS is nationally recognized as a leading educator, writer, and author. She has owned Williamson Wellness Center for over five years and has been in the fitness industry for over 20 years training, and speaking nationally, regionally and locally. She specializes in orthopedic conditions, neurological diseases, and serves as adjunct lecturer for Wichita State University with the Physician Assistant and Physical Therapy departments. Dr. Williamson also supervises exercise science interns from the Exercise Science Department. Her research focus has been with Parkinson Disease and Exercise. www.williamsonwc.com

wmsonwa@gmail.com

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GAMUT, Issue 60, Feb/Mar 2018


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 Avoiding Muscle Loss as We Age 1) Westcott, W. Strength training for frail older adults. Journal on Active Aging, 8(4): 52-59, 2009. 2) Schardt, D. Saving muscle: How to stay strong and healthy as you age. Nutrition Action Health Letter, 34(3): 3-8. 3) Hoffman, J. Protein intake: Effect of timing. Strength and Conditioning Journal, 29(6): 26-34, 2007. 4) Westcott, W, Martin, W, La Rosa Loud, R, Stoddard, S. Protein supplementation and body composition changes. Fitness Management, 24(5): 50-53, 2008. 5) Westcott, W, Varghese, J, DiNubile, N, et al. Exercise and nutrition more effective than exercise alone for increasing lean weight and reducing resting blood pressure. Journal of Exercise Physiology, 14(4): 120-133, 2011.

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Gamut Issue 60 Feb/Mar 2018  

There is so much to discover and learn. I encourage you to be curious. Is weight simply a matter of willpower? Should a pregnant woman avoid...

Gamut Issue 60 Feb/Mar 2018  

There is so much to discover and learn. I encourage you to be curious. Is weight simply a matter of willpower? Should a pregnant woman avoid...