--- title: Health & Fitness Blog - NASM (74) description: For health and fitness topics, backed by the latest research in the field, browse our blog for industry-leading findings. (74) ---   [![NASM](https://blog.nasm.org/hubfs/Nasm_December2018/images/logo186x62.png)](https://blog.nasm.org) - [NASM.org](https://www.nasm.org) - [Fitness](https://blog.nasm.org/tag/fitness) - [CPT](https://blog.nasm.org/tag/cpt) - [Nutrition](https://blog.nasm.org/tag/nutrition) - [CES](https://blog.nasm.org/tag/ces) - [Sports Performance](https://blog.nasm.org/tag/sports-performance) - [Workout Plans](https://blog.nasm.org/tag/workout-plans) - [Wellness](https://blog.nasm.org/tag/wellness) [CPT](https://blog.nasm.org/tag/cpt) [Research Study](https://blog.nasm.org/tag/research-study) [Sports Performance](https://blog.nasm.org/tag/sports-performance) [warm-up](https://blog.nasm.org/tag/warm-up) ## [Research in Review: Does Foam Rolling Increase Arterial Blood Flow?](https://blog.nasm.org/sports-performance/research-review-foam-rolling-increase-arterial-blood-flow) ![Kyle Stull](https://blog.nasm.org/hubfs/Kyle-Stull_avatar_1486401534-110x110.jpg) [Kyle Stull](https://blog.nasm.org/author/kyle-stull) | August 8, 2017 See how foam rolling was shown to improve blood flow to targeted muscles for an extended amount of time, and the implications for warm-up and cool down benefits. [Read More](https://blog.nasm.org/sports-performance/research-review-foam-rolling-increase-arterial-blood-flow) [![fiber](https://blog.nasm.org/hs-fs/hubfs/fiber.jpg?width=723&name=fiber.jpg)](https://blog.nasm.org/nutrition/bulk-up-on-fiber-facts-whole-foods) [Weight Loss](https://blog.nasm.org/tag/weight-loss) [Nutrition](https://blog.nasm.org/tag/nutrition) ## [How Much Fiber Do You Need? The Benefits of the Phytonutrient](https://blog.nasm.org/nutrition/bulk-up-on-fiber-facts-whole-foods) [Emily Bailey](https://blog.nasm.org/author/emily-bailey) | August 7, 2017 Fiber is actually not a nutrient and it doesn’t provide the body with energy or calories. It’s also not digestible or absorbable by the body, but its health benefits earn it the designation of “phytonutrient.” Fitness professionals know that the “average ... [Read More](https://blog.nasm.org/nutrition/bulk-up-on-fiber-facts-whole-foods) [![group of people running together](https://blog.nasm.org/hs-fs/hubfs/iStock-500594229sized-750x375.jpg?width=723&name=iStock-500594229sized-750x375.jpg)](https://blog.nasm.org/fitness/endurance-exercise-gut-strategies-outrun-runs-gi-complaints) [Fitness](https://blog.nasm.org/tag/fitness) [Sports Performance](https://blog.nasm.org/tag/sports-performance) [Workout Plans](https://blog.nasm.org/tag/workout-plans) [Nutrition](https://blog.nasm.org/tag/nutrition) ## [Endurance Exercise and Your Gut: Strategies to Outrun the Runs and other GI Complaints](https://blog.nasm.org/fitness/endurance-exercise-gut-strategies-outrun-runs-gi-complaints) [Geoff Lecovin](https://blog.nasm.org/author/geoff-lecovin) | July 20, 2017 Adverse gastrointestinal (GI) complaints, such as cramps, nausea, vomiting and diarrhea are common problems faced by up to 90% of endurance athletes. Exercise-related gastrointestinal symptoms are inconvenient, can adversely affect performance and in ... [Read More](https://blog.nasm.org/fitness/endurance-exercise-gut-strategies-outrun-runs-gi-complaints) [![Female trainer assisting male client on foam roller](https://blog.nasm.org/hs-fs/hubfs/170524_NASM_0204_Foam-Rolling-sized-750x375.jpg?width=723&name=170524_NASM_0204_Foam-Rolling-sized-750x375.jpg)](https://blog.nasm.org/fitness/foam-rolling-techniques-a-4-step-formula) [CES](https://blog.nasm.org/tag/ces) [CPT](https://blog.nasm.org/tag/cpt) [warm-up](https://blog.nasm.org/tag/warm-up) ## [Foam Rolling Techniques: A 4 Step Formula](https://blog.nasm.org/fitness/foam-rolling-techniques-a-4-step-formula) ![Kyle Stull](https://blog.nasm.org/hubfs/Kyle-Stull_avatar_1486401534-110x110.jpg) [Kyle Stull](https://blog.nasm.org/author/kyle-stull) | July 20, 2017 Different foam rolling techniques: Why the fuss? It seems as though the best way to foam roll is in the name—roll. Rolling back and forth does have some merit and support from the scientific community. In a recently published review of foam rolling, [Read More](https://blog.nasm.org/fitness/foam-rolling-techniques-a-4-step-formula) [![Female and male golfers golfing outside](https://blog.nasm.org/hs-fs/hubfs/iStock-621821352-CAL-U-Golf-content-SIZED-600x375.jpg?width=723&name=iStock-621821352-CAL-U-Golf-content-SIZED-600x375.jpg)](https://blog.nasm.org/fitness/importance-program-personalization-golfers) [Fitness](https://blog.nasm.org/tag/fitness) [Sports Performance](https://blog.nasm.org/tag/sports-performance) ## [The Importance of Program Personalization for Golfers](https://blog.nasm.org/fitness/importance-program-personalization-golfers) [Dr. Vanessa MacKinnon, Ed.D, PGA, LPGA](https://blog.nasm.org/author/dr-vanessa-mackinnon-ed-d-pga-lpga) | July 20, 2017 Just like other sports, golf demands a combination of various physical and mental attributes in order to maximize performance potential. The physical attributes that contribute to golf performance include [Read More](https://blog.nasm.org/fitness/importance-program-personalization-golfers) [![A Woman Talking to a Man on a Exercise Bike](https://blog.nasm.org/hs-fs/hubfs/iStock-693300696sized-750x375.jpg?width=723&name=iStock-693300696sized-750x375.jpg)](https://blog.nasm.org/fitness-professionals/dealing-negative-feedback-group-exercise-participants) [Group Fitness](https://blog.nasm.org/tag/group-fitness) ## [Dealing with Negative Feedback from Group Exercise Participants](https://blog.nasm.org/fitness-professionals/dealing-negative-feedback-group-exercise-participants) [Amanda Vogel, MA](https://blog.nasm.org/author/amanda-vogel-ma) | July 18, 2017 Receiving positive feedback from group exercise participants about your performance as a fitness instructor can make your day! It feels great to be praised and confirms that you're on the right track with your teaching. Of course these compliments don’t ... [Read More](https://blog.nasm.org/fitness-professionals/dealing-negative-feedback-group-exercise-participants) [![iStock-174831492-sized-750x375](https://blog.nasm.org/hs-fs/hubfs/iStock-174831492-sized-750x375.jpg?width=723&name=iStock-174831492-sized-750x375.jpg)](https://blog.nasm.org/fitness-professionals/voice-can-improve-success-fitness-instructor) [Group Fitness](https://blog.nasm.org/tag/group-fitness) ## [How Your Voice Can Improve Your Success as a Fitness Instructor](https://blog.nasm.org/fitness-professionals/voice-can-improve-success-fitness-instructor) [Amanda Vogel, MA](https://blog.nasm.org/author/amanda-vogel-ma) | July 18, 2017 As a former group exercise manager, I’ve had the opportunity to evaluate countless fitness instructors teaching classes. One thing that always stood out was the association between an instructor’s use of verbal communication and the palpable energy in ... [Read More](https://blog.nasm.org/fitness-professionals/voice-can-improve-success-fitness-instructor) [![tennis](https://blog.nasm.org/hs-fs/hubfs/tennis.jpg?width=723&name=tennis.jpg)](https://blog.nasm.org/workout-plans/sample-preseason-high-school-football-tennis) [Sports Performance](https://blog.nasm.org/tag/sports-performance) [Workout Plans](https://blog.nasm.org/tag/workout-plans) [American Fitness Magazine](https://blog.nasm.org/tag/american-fitness-magazine) ## [Tennis and Football Training for High School Athletes](https://blog.nasm.org/workout-plans/sample-preseason-high-school-football-tennis) [Chris Ecklund, MA, NASM-PES, CSCS, USAW, TPI](https://blog.nasm.org/author/chris-ecklund-ma-nasm-pes-cscs-usaw-tpi) | July 17, 2017 Team and individual success for high-school athletes has its roots in the training that begins well before the season’s first match, meet or game. To help student athletes prepare to play their sport of choice, you’ll want to begin by doing some basic ... [Read More](https://blog.nasm.org/workout-plans/sample-preseason-high-school-football-tennis) [![picks at the farmers market](https://blog.nasm.org/hs-fs/hubfs/picks%20at%20the%20farmers%20market.jpg?width=723&name=picks%20at%20the%20farmers%20market.jpg)](https://blog.nasm.org/nutrition/rds-tricks-making-best-picks-farmers-market) [Nutrition](https://blog.nasm.org/tag/nutrition) ## [An RD’s Tricks for Making the Best Picks at the Farmers Market](https://blog.nasm.org/nutrition/rds-tricks-making-best-picks-farmers-market) [Matthew Kadey](https://blog.nasm.org/author/matthew-kadey) | July 10, 2017 These days, farmers markets full of edible riches are popping up faster than dandelions on a pesticide-free lawn. Piling your plate high with their fresh fruits and vegetables offers a hearty helping of health benefits: among them, reduced risk of ... [Read More](https://blog.nasm.org/nutrition/rds-tricks-making-best-picks-farmers-market) [![male trainer assisting female client on workout with yoga ball](https://blog.nasm.org/hs-fs/hubfs/saa.jpg?width=723&name=saa.jpg)](https://blog.nasm.org/fitness/matching-goals-workout-programs-client-expectations) [CPT](https://blog.nasm.org/tag/cpt) [Fitness](https://blog.nasm.org/tag/fitness) ## [Matching Goals and Workout Program: The Key to Meeting Client Expectations](https://blog.nasm.org/fitness/matching-goals-workout-programs-client-expectations) [Ingrid Owen](https://blog.nasm.org/author/ingrid-owen) | July 6, 2017 We are in the health and wellness business. Our common denominator is serving a consumer desiring guidance on their journey. Regardless of how you structure your interaction and professional guidance, the first step is [Read More](https://blog.nasm.org/fitness/matching-goals-workout-programs-client-expectations) [1](https://blog.nasm.org/page/1) [...](https://blog.nasm.org/page/69) [72](https://blog.nasm.org/page/72) [73](https://blog.nasm.org/page/73) [74](https://blog.nasm.org/page/74) [75](https://blog.nasm.org/page/75) [76](https://blog.nasm.org/page/76) [...](https://blog.nasm.org/page/79) [93](https://blog.nasm.org/page/93) [![SelfImproveW1](https://blog.nasm.org/hs-fs/hubfs/NA_Your%20Better%20Life%20Blueprint_375x452ad_Email_Week1_082526.jpg?width=357&height=452&name=NA_Your%20Better%20Life%20Blueprint_375x452ad_Email_Week1_082526.jpg)](https://www.nasm.org/continuing-education/free-nasm-course?utm_source=blog&utm_medium=referral&utm_campaign=blogad&utm_content=blogsidebar-SelfImproveW1) [![LaborDaySaleFS](https://blog.nasm.org/hs-fs/hubfs/NASM_LDS_BLOG_SO_FS_357X452.webp?width=357&height=452&name=NASM_LDS_BLOG_SO_FS_357X452.webp)](https://www.nasm.org/nasm?utm_source=blog&utm_medium=referral&utm_campaign=blogad&utm_content=blogsidebar-LaborDaySaleFS)   ### Sign up to receive content, exclusive offers, and much more from NASM! - [Popular](https://blog.nasm.org/page/74#tabs-1) - [Recent](https://blog.nasm.org/page/74#tabs-2) ![Salmon, eggs, and grains on table ](https://blog.nasm.org/hs-fs/hubfs/natural-protein-food-on-table-PLYFFS7-750x375.jpg?width=62&name=natural-protein-food-on-table-PLYFFS7-750x375.jpg) ### [Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day?](https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss) By Brad Dieter ![](https://blog.nasm.org/hs-fs/hubfs/iStock-11538168762.jpg?width=62&name=iStock-11538168762.jpg) ### [Body Types: Mesomorph, Ectomorph, & Endomorph Explained](https://blog.nasm.org/body-types-mesomorph-ectomorphs-endomorphs-explained) By Kinsey Cave ![Shoulder movement through the 3 planes of motion](https://blog.nasm.org/hs-fs/hubfs/Imported_Blog_Media/Screen-Shot-2019-05-28-at-1_56_36-PM-1024x451.png?width=62&name=Screen-Shot-2019-05-28-at-1_56_36-PM-1024x451.png) ### [Sagittal, Frontal and Transverse Body Planes: Exercises & Movements](https://blog.nasm.org/exercise-programming/sagittal-frontal-traverse-planes-explained-with-exercises) By Andrew Payne ![woman doing a clamshell workout](https://blog.nasm.org/hs-fs/hubfs/clamshell-workout.jpg?width=62&name=clamshell-workout.jpg) ### [Banded Clamshell Workout](https://blog.nasm.org/banded-clamshell-workout) By Kinsey Cave ![](https://blog.nasm.org/hs-fs/hubfs/iStock-1131652611.jpg?width=62&name=iStock-1131652611.jpg) ### [9 of the Best Arm Sculpting Exercises to Tone & Strengthen](https://blog.nasm.org/9-best-arm-sculpting-exercises-for-tone-and-strength) By Nicole Golden ![](https://blog.nasm.org/hs-fs/hubfs/don%20wildman%20award%20blog%20hero.jpg?width=64&name=don%20wildman%20award%20blog%20hero.jpg) ### [Augie Nieto: 2024 Don Wildman Commitment to Excellence Award Winner](https://blog.nasm.org/augie-nieto-2024-don-wildman-commitment-to-excellence-award-winner) By Bill Apablasa ![](https://blog.nasm.org/hs-fs/hubfs/alcohol-nutrition-impact.jpg?width=64&name=alcohol-nutrition-impact.jpg) ### [Discussing Alcohol & Nutrition: Making Mindful Choices](https://blog.nasm.org/alcohol-and-nutrition-making-mindful-choices) By Darlene Marshall ![](https://blog.nasm.org/hs-fs/hubfs/iStock-1474411891.jpg?width=64&name=iStock-1474411891.jpg) ### [Global Wellness Institute: Highlighting The Fitness & Wellness Evolution](https://blog.nasm.org/a-fitness-and-wellness-evolution-look-back-ancient-civilizations-to-now) By Rick Richey, MS ![](https://blog.nasm.org/hs-fs/hubfs/NA_PodcastNW_TheDrinkingPodcast_1920x1080-youtube%20thumbnail.jpg?width=64&name=NA_PodcastNW_TheDrinkingPodcast_1920x1080-youtube%20thumbnail.jpg) ### [Mindfulness & Drinking: Knowing How Much Alcohol is Too Much](https://blog.nasm.org/how-to-drink-more-mindfully) By NASM ![Maximizing Your HSA & FSA funds: What can you use them for?](https://blog.nasm.org/hs-fs/hubfs/iStock-1200750939.jpg?width=64&name=iStock-1200750939.jpg) ### [Here's How to Calculate & Improve Your RMR](https://blog.nasm.org/how-to-calculate-and-improve-rmr-resting-metabolic-rate) By Dana Bender [Get NASM Edge App!](https://www.nasm.org/edge)[NASM Podcast Network](https://www.nasm.org/resources/podcast-network)[NASM Promotions](https://www.nasm.org/promotions) [Free NASM Courses](https://www.nasm.org/continuing-education/free-nasm-courses)[How to Eat Healthy At Home](https://trainer.nasm.org/free-nutrition-mini-course)[The Importance of Foam Rolling](https://trainer.nasm.org/foam-rolling-course) [Downloads](https://www.nasm.org/resources/downloads)[Exercise Library](https://www.nasm.org/exercise-library)[Equipment Library](https://www.nasm.org/equipment-library) © 2024 NASM, LLC. 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