---
title: Health & Fitness Blog - NASM (13)
description: For health and fitness topics, backed by the latest research in the field, browse our blog for industry-leading findings.  (13)
---

 

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- [NASM.org](https://www.nasm.org)
- [Fitness](http://blog.nasm.org/tag/fitness)
- [CPT](http://blog.nasm.org/tag/cpt)
- [Nutrition](http://blog.nasm.org/tag/nutrition)
- [CES](http://blog.nasm.org/tag/ces)
- [Sports Performance](http://blog.nasm.org/tag/sports-performance)
- [Workout Plans](http://blog.nasm.org/tag/workout-plans)
- [Wellness](http://blog.nasm.org/tag/wellness)

[![a man with compression sleeves for recovery purposes](https://blog.nasm.org/hs-fs/hubfs/compression-sleeves.jpg?width=723&name=compression-sleeves.jpg)](http://blog.nasm.org/compression-recovery)

[Recovery](http://blog.nasm.org/tag/recovery)

## [Does Compression Really Help with Performance and Recovery?](http://blog.nasm.org/compression-recovery)

![Andrew Mills](https://blog.nasm.org/hubfs/IMG_5750.jpg) 

[Andrew Mills](http://blog.nasm.org/author/andrew-mills) |  September 9, 2022

 Improving physical performance is as much about maximizing performance quality as balancing and mitigating injury risks and maximizing recovery to prevent maladaptation in response to accumulated and progressive training loads. There is a lot of research ...

[Read More](http://blog.nasm.org/compression-recovery)

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[![Woman holding at her ankle looks in pain](https://blog.nasm.org/hs-fs/hubfs/food-for-muscle-cramps.jpg?width=723&name=food-for-muscle-cramps.jpg)](http://blog.nasm.org/foods-for-muscle-cramps)

[Nutrition](http://blog.nasm.org/tag/nutrition)

## [Foods to Help with Muscle Cramps](http://blog.nasm.org/foods-for-muscle-cramps)

![Jacqueline Kaminski](https://blog.nasm.org/hubfs/kaminsky.jpg) 

[Jacqueline Kaminski](http://blog.nasm.org/author/jacqueline-kaminski) |  September 8, 2022

 Are you ever in the middle of a workout and then BOOM… it hits you? Your muscle is locked up, the pain sets in, and you need to take a bit of a breather to handle the discomfort. I think all of us at one point in time have experienced this phenomenon, ...

[Read More](http://blog.nasm.org/foods-for-muscle-cramps)

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[![women with positive body image](https://blog.nasm.org/hs-fs/hubfs/positive-body-image.jpg?width=723&name=positive-body-image.jpg)](http://blog.nasm.org/keys-to-improving-your-body-positivity)

[Women's Fitness](http://blog.nasm.org/tag/womens-fitness)

## [The Keys to Improving Your Body Positivity](http://blog.nasm.org/keys-to-improving-your-body-positivity)

[Maria DiGiuseppe](http://blog.nasm.org/author/maria-digiuseppe) |  September 8, 2022

 As we get older, our shapes and sizes can change and no matter how long you’re working out or how fit you are, it may be difficult to accept the change or maintain a positive body image. A positive body image can impact your life in many ways, making it ...

[Read More](http://blog.nasm.org/keys-to-improving-your-body-positivity)

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[![growth mindset infographic](https://blog.nasm.org/hs-fs/hubfs/growth-mindset.jpg?width=723&name=growth-mindset.jpg)](http://blog.nasm.org/tips-for-building-a-growth-mindset)

[Behavior Change](http://blog.nasm.org/tag/behavior-change)

## [5 Tips for Building a Growth Mindset](http://blog.nasm.org/tips-for-building-a-growth-mindset)

![Darlene Marshall](https://blog.nasm.org/hubfs/darlene-marshall.jpg) 

[Darlene Marshall](http://blog.nasm.org/author/darlene-marshall) |  September 2, 2022

 Why is it that some people, regardless of the industry they work in, the challenges they face, or their stage in life seem to remain optimistic and solution-focused? They take feedback well, roll with challenges, and make great teammates.

[Read More](http://blog.nasm.org/tips-for-building-a-growth-mindset)

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[![a smiling woman doing dynamic stretches](https://blog.nasm.org/hs-fs/hubfs/dynamic-stretches.jpg?width=723&name=dynamic-stretches.jpg)](http://blog.nasm.org/dynamic-stretching)

[stretching](http://blog.nasm.org/tag/stretching)

## [Dynamic Stretching Demonstrated: Workouts, Exercises, And Examples](http://blog.nasm.org/dynamic-stretching)

[Chris Frederick](http://blog.nasm.org/author/chris-frederick) |  August 30, 2022

 In a previous blog that compared static vs dynamic stretching, the NASM OPT model delineates what type of stretching is used at specific levels of training clients. This is especially important to know if you're a Stretching and Flexibility Coach.

[Read More](http://blog.nasm.org/dynamic-stretching)

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[![a woman doing a side squat](https://blog.nasm.org/hs-fs/hubfs/squat-substitutes.jpg?width=723&name=squat-substitutes.jpg)](http://blog.nasm.org/squat-alternatives)

[Workout Plans](http://blog.nasm.org/tag/workout-plans)

## [8 of The Best Squat Alternatives for Stronger Legs](http://blog.nasm.org/squat-alternatives)

![Kinsey Cave](https://blog.nasm.org/hubfs/Kinsey_Headshot.jpg) 

[Kinsey Cave](http://blog.nasm.org/author/kinsey-mahaffey) |  August 26, 2022

 You’ve looked up different fitness routines for stronger legs, but every single one includes squats. Maybe you’re feeling a little burned out on squats, or you just want to add some variety to your workout routine.

[Read More](http://blog.nasm.org/squat-alternatives)

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[![client performing an overhead squat assessment with NASM-CPT](https://blog.nasm.org/hs-fs/hubfs/How-to-Perform-an-Overhead-Squat-Assessment-750x500.jpg?width=723&name=How-to-Perform-an-Overhead-Squat-Assessment-750x500.jpg)](http://blog.nasm.org/certified-personal-trainer/how-to-perform-an-overhead-squat-assessment-osa)

[CPT](http://blog.nasm.org/tag/cpt) [Assessments](http://blog.nasm.org/tag/assessments)

## [How to Perform an Overhead Squat Assessment (OHSA)](http://blog.nasm.org/certified-personal-trainer/how-to-perform-an-overhead-squat-assessment-osa)

![National Academy of Sports Medicine](https://blog.nasm.org/hubfs/13442383_10154150083743950_8553850781724889232_n.png) 

[National Academy of Sports Medicine](http://blog.nasm.org/author/national-academy-of-sports-medicine) |  August 19, 2022

 As a CPT, in order to develop a solid program for clients, you must first take them through a complete assessment battery. The information you collect from initial consulations, flexibility, strength, performance, postural and cardiovascular testing of ...

[Read More](http://blog.nasm.org/certified-personal-trainer/how-to-perform-an-overhead-squat-assessment-osa)

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[![a smart watch for fitness](https://blog.nasm.org/hs-fs/hubfs/fitness-tools.jpg?width=723&name=fitness-tools.jpg)](http://blog.nasm.org/smart-fitness-tools-apparel)

[CPT](http://blog.nasm.org/tag/cpt)

## [The Best Fitness Tools & Apparel to Level Up Your Fitness](http://blog.nasm.org/smart-fitness-tools-apparel)

![Jacqueline Kaminski](https://blog.nasm.org/hubfs/kaminsky.jpg) 

[Jacqueline Kaminski](http://blog.nasm.org/author/jacqueline-kaminski) |  August 18, 2022

 Over the years we’ve seen our technology get more advanced in just about everything. Our phones, TVs, watches, and tablets have all become “smarter.” Even our fitness equipment is getting “smart” features. Yes, we’ve seen it in bikes, rowers, and even ...

[Read More](http://blog.nasm.org/smart-fitness-tools-apparel)

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[![a nutritionist showing followers what supplements they can use over a live stream](https://blog.nasm.org/hs-fs/hubfs/nutrition-coach-vs-nutritionist.jpg?width=723&name=nutrition-coach-vs-nutritionist.jpg)](http://blog.nasm.org/nutrition-coach-nutritionist-dietitian)

[Nutrition](http://blog.nasm.org/tag/nutrition)

## [Nutrition Coach/Nutritionist vs. Dietitian: What’s the Difference?](http://blog.nasm.org/nutrition-coach-nutritionist-dietitian)

![Jacqueline Kaminski](https://blog.nasm.org/hubfs/kaminsky.jpg) 

[Jacqueline Kaminski](http://blog.nasm.org/author/jacqueline-kaminski) |  August 15, 2022

 When you’re not an expert in a particular subject, you often seek out someone who is. However, when it comes to food and nutrition it seems like EVERYONE is an expert. Between social media, various fad diet blogs, and the self-proclaimed “health experts” ...

[Read More](http://blog.nasm.org/nutrition-coach-nutritionist-dietitian)

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[![a woman at the beach on a wellness retreat](https://blog.nasm.org/hs-fs/hubfs/wellness-destinations.jpg?width=723&name=wellness-destinations.jpg)](http://blog.nasm.org/wellness-destinations)

[wellness](http://blog.nasm.org/tag/wellness)

## [Consider a Wellness Retreat for Your 2022 Vacation](http://blog.nasm.org/wellness-destinations)

![Dana Bender](https://blog.nasm.org/hubfs/Dana-Bender_avatar_1564156866-110x110.jpg) 

[Dana Bender](http://blog.nasm.org/author/dana-bender) |  August 12, 2022

 There has been a rise in wellness vacations in recent years because of a strong need to rejuvenate, especially after the last couple of years of stress. This need stems from burnouts tied to the longevity of the pandemic and/or simply a need to take a ...

[Read More](http://blog.nasm.org/wellness-destinations)

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<http://blog.nasm.org/page/12> [1](http://blog.nasm.org/page/1) [...](http://blog.nasm.org/page/8)

[11](http://blog.nasm.org/page/11) [12](http://blog.nasm.org/page/12) [13](http://blog.nasm.org/page/13) [14](http://blog.nasm.org/page/14) [15](http://blog.nasm.org/page/15)

[...](http://blog.nasm.org/page/18) [93](http://blog.nasm.org/page/93) <http://blog.nasm.org/page/14>

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### [Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day?](http://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss)

By Brad Dieter

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### [Body Types: Mesomorph, Ectomorph, & Endomorph Explained](http://blog.nasm.org/body-types-mesomorph-ectomorphs-endomorphs-explained)

By Kinsey Cave

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### [Sagittal, Frontal and Transverse Body Planes: Exercises & Movements](http://blog.nasm.org/exercise-programming/sagittal-frontal-traverse-planes-explained-with-exercises)

By Andrew Payne

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### [Banded Clamshell Workout](http://blog.nasm.org/banded-clamshell-workout)

By Kinsey Cave

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### [Periodization Training Simplified: Your Guide to the Cycles and Phases](http://blog.nasm.org/periodization-training-simplified)

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### [Discussing Alcohol & Nutrition: Making Mindful Choices](http://blog.nasm.org/alcohol-and-nutrition-making-mindful-choices)

By Darlene Marshall

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### [Global Wellness Institute: Highlighting The Fitness & Wellness Evolution](http://blog.nasm.org/a-fitness-and-wellness-evolution-look-back-ancient-civilizations-to-now)

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### [Mindfulness & Drinking: Knowing How Much Alcohol is Too Much](http://blog.nasm.org/how-to-drink-more-mindfully)

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### [Here's How to Calculate & Improve Your RMR](http://blog.nasm.org/how-to-calculate-and-improve-rmr-resting-metabolic-rate)

By Dana Bender

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