Fast-Twitch, Slow-Twitch: What’s the difference and does it matter?

PES-2By Stacey Penney, MS, NASM-CPT, CES, PES, FNS

Looking to build endurance? What about power? Do dreams of being an all-star hitter or marathon runner need to be dashed if twitch ratios aren’t ideal? Not necessarily. The types of muscle fibers targeted in different types of training programs can impact performance goals. Continue reading

Carbohydrates: Are they really that bad for you?

FNS-3Geoff Lecovin, MS, DC, ND, CSCS, NASM-CPT, CES, PES

A review of some of the most popular diet programs reveals that they fall along a continuum from “anti-carbohydrate” to “anti-fat.” The Standard American Diet (SAD) is typically comprised of 43-50% carbs. Low carbohydrate diets have been a popular trend for many trying to lose weight, as well as athletes seeking to improve performance. Diets focused on minimizing carbs, such as Atkins, South Beach and The Zone, recommend eating anywhere between 10% and 40% of calories from carbohydrates. Continue reading

Training the Female Client: Key Considerations for Programming

CPTBy Fabio Comana, MA, MS, NASM-CPT, CES, PES; ACE CPT & HC; NSCA CSCS; ACSM HFS, CISSN, Exercise Physiologist and Faculty Instructor – SDSU, UCSD & NASM

Apart from the more obvious gender differences like pregnancy and some aging-related conditions (e.g., osteoporosis, menopausal changes), how much thought is generally given to the anatomical and physiological differences between men and women when designing programs for female clients? A fair assumption might be very little considering the lack of available information, and the lack of attention paid to these differences. Continue reading

Knee Biomechanics: What is “screw home” rotation?

kneeOften we take for granted our body’s ability to move. Movement occurs quickly and often without thought. But take a deeper look beneath the surface and you will understand why simple movements, like bending at the knee, require complex interactions between bones, muscles and ligaments. Fascinated by human movement, then take some time to learn about the screw home rotation at the knee. This obligatory rotation is part of the reason exercise form is such an important part of training! Continue reading

How to Biohack Your Metabolism

FNS-2Geoff Lecovin, MS, DC, ND, CSCS, NASM-CPT, CES, PES

Looking for ways to boost your metabolism? Try a biohack! Here’s 5 simple biohacks to get your body’s engine revving! From the power of sleep, to diet and exercise, see how easy it can be. Continue reading