Author: Human Kinetics

woman eating infront of tv

Confessions of an emotional eater: 8 tips to avoid emotional eating

Whether you’re feeling happy, sad, stressed or anxious, many of us may turn to food when we’re experiencing a certain emotion. In this post, adapted from Diet Lies and Weight Loss Truths, author Melody Schoenfeld talks us through how to break the habit. What is emotional eating? A basic definition of emotional eating is spontaneous, non-hunger-based eating that is triggered by some sort of emotion, such as stress, depression, boredom, panic, anxiety, social situations, and even joy and celebrations. Emotional eating is often compared to binge eating, but there is a difference between the two; that difference is essentially the quantity of the foods being eaten. While emotional eating might be something like tearing into a pint of ice cream after a breakup, binge eating is rapidly consuming huge amounts of food to the point where you are phenomenally overstuffed. A binge-eating session might include hiding food or making sure binging sessions happen when you are alone. While emotional eating and binge eating aren’t the same thing, they can be intertwined—emotional eating may lead to binge eating, …

man and woman in the gym

Secrets of a personal trainer: How to keep clients on track

As a personal trainer, one of the first steps you will take with a new client is conducting an initial assessment, determining an appropriate starting point for achieving established goals.  Such assessments are not one-off events, but should be ongoing – checking in along the way to make sure the client stays on track. In this post, we explore some of the most important responsibilities of trainers when it comes to ongoing assessment and keeping the client on track. Adapted from Secrets of Successful Program Design. Ensure safety One of the top priorities as a coach or trainer is assessing clients’ health, safety and susceptibility to injury. The program designed may be balanced to address any movement limitations or strength deficits found in their initial assessment, but things change and regular assessment is necessary to see if they need to spend more time recovering, doing regeneration sessions, or if they are compensating in a way that could lead to injury. You should always remain vigilent for any potential signs of injury. However, that said, becoming hypervigilant …

three people exercising in park

Small-group training: A sample program for fitness professionals

The pandemic has meant many of us have been working out alone in the comfort and safety of our own homes. When restrictions begin to ease will we run back to our old fitness classes, or will we be seeking smaller group sessions? Working out in a smaller group may allow some to feel more comfortable following the pandemic restrictions and may help create more of a community team spirit amongst participants. In this post, adapted from Keli Roberts’ A Professional’s Guide to Small-Group Personal Training, we take a look at a sample partner programme for you to implement in your small-group training. Why partner or team training? One of the main advantages of partner and team training in a small-group setting is that it provides an excellent opportunity to build community and accountability in a more social environment. Participants develop bonds and become accountable to each other as well as to the group as a whole. This helps build consistency in attendance and makes it easier for trainers to retain clients. It can also …

man powerlifting

What are the best supplements for powerlifters?

Diet is an important part of any athlete’s regime, proving the fuel required to perform. However diet alone may not always be able to provide everything you need, this may be due to a deficiency you have or the fact that some nutrition you may not be able to take in. That’s where supplements come in. In this article we explore the most beneficial supplements for powerlifters, adapted from Dan Austin and Bryan Mann’s second edition of Powerlifting. Before taking supplements Before taking a supplement, it’s important to check a couple of things. First, if you are competing as a powerlifter see if your organization allows its competitors to use the supplement. For example, some organizations such as the International Olympic Committee (IOC) test for pseudoephedrine, but others do not. Someone competing in a meet sanctioned by this organization who takes a cold medicine that contains pseudoephedrine may test positive. Another thing to check is the reputability of the company that makes the supplement. In many instances athletes have tested positive for banned substances simply …

13 exercises to help treat non-specific low back pain

More than 80 percent of people will experience low back pain at some point in their lifetime. This post, adapted from Brian Richey’s Back Exercise: Stabilize, Mobilize and Reduce Pain explores what non-specific low back pain is, what causes it and the exercises you can perform to treat it. What is non-specific low back pain? Non-specific low back pain is defined as low back pain that is not attributable to a recognisable, known specific pathology (e.g. infection, tumor, osteoporosis, lumbar spine fracture, structural deformity, inflammatory disorder, radicular syndrome, or cauda equina syndrome). In other words, there’s no specific source causing the pain – it could be caused by a number of different factors. Despite being so common, the number of people who don’t go to the doctor when they suffer from low back pain outnumber those who do go to the doctor by two to one.  Low back pain affects men and women, young and old. Low back pain can be acute (less than 6 weeks), subacute (6 to 12 weeks), and chronic (more than 12 weeks). In only about …

How to choose the right strength training exercises for athletes

As a coach choosing the right strength training exercises for athletes can be a daunting task with so many options out there: free weights, exercise machines, isometrics, uphill ambulation with an additional load, drop jumps, self-resistance exercises, and so on. In this post, adapted from Science and Practice of Strength Training, we explore the various classes of exercises used for strength enhancement for both beginning and qualified athletes. Classification First, let’s start by exploring the different classes of strength training exercises. Exercises used for strength training are typically classified according to the change in muscle length. They may be static, or isometric, which literally means “constant length,” or dynamic, a category further divided into exercises with concentric, eccentric, or reversible muscle action. Dynamic exercises are also sometimes labeled isotonic (from iso, meaning “constant,” and tonic, meaning “tension”). The underlying assumption is that the muscle produces an unvarying amount of tension while shortening as it overcomes a constant resistance. This is not the case for intact muscles. If external resistance (weight lifted) is constant, the tension exerted by a muscle varies during shortening because of …

What is the coaching communication loop and how can you use it?

As a coach, how we communicate with our athletes is key. What we say, how we say it and when we say it can all influence a player’s performance. In this post we explore the coaching communication loop, examining what a coach should say before, during and after an athlete moves, adapted from Nick Winkelman’s The Language of Coaching. Coaching Communication Loop While the beginning and end of each training session allows for preplanned messaging, the middle requires an adaptable yet repeatable pattern of communication that can be molded to the learning needs of the athlete. To achieve this balance of structure and flexibility, it is important that coaches have a communication model that can circle the movement, providing guidance on what to say before, possibly during, and after an athlete moves. Recognising the necessity and utility of such a model, Nick Winkelman conceptualized the coaching communication loop in The Language of Coaching, which simply calls attention to the five most important coaching moments surrounding each rep or set of a movement. These five moments, represented …

How to be successful in online sport communication

As a sport enthusiast or professional the main way you engage with sport organisations and their content is likely online. Whether that be following your favourite team and sports stars on social media, browsing sport organisations’ websites or listening to their podcasts. The ways in which users want and expect to consume sport content is vast. That’s why before engaging in the numerous channels of online communication, sport organisations must consider the various factors which influence it and the essential components for success. In this post we explore said factors, adapted from Strategic Sport Communication.  Model for online sport communication Conceptualised by Kim Miloch of Texas Woman’s University, the Model for Online Sport Communication (MOSC) addresses the key factors which influence online sport communication and the elements required to be successful. The model takes into account all aspects of an organisation’s online communication including its social media, mobile apps and digital video content. The MOSC highlights seven factors which it sees to be most pertinent:  Individuals’ level of involvement with the respective sport entity Individuals’ …