Instructions on accessing your NASM practice exam

Hello Fellow Classmates!  Some of you are concerned that you may not have received, or are unaware that you have received the practice exam through NASM.  This is a little easier than the exam, but gives you a better idea of how questions will be asked.  I think there were two questions from this exam on the actual exam, but do not take it more than twice (at least that is the recommendation from the test taking blogs I have read).

1. Sign into your account 2. Click on NASM E courses (access your course materials)

• 1. Sign into your account 2. Click on NASM E courses (access your course mater3.  

  
  

  3. All the way to the left click on NASM CPT 4 Academic exam

  
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  4. In the white box click on CPT 4 practice exam.

  
  

This blog post gives a pretty good rundown on what areas will be 

touched on the actual exam.

http://www.pbfingers.com/about-2/all-about-nasm/ 

Also if you will notice in the above photo, there are three different tabs in

 the white section.  Explore EVERYTHING.  NASM has some 

surprisingly helpful tools for passing!  

Good Luck and God Bless!

Today is the day I have been preparing for

When I first decided I wanted to be a personal trainer I had no idea how to get into the industry.  Through a few clicks of my mouse I had it narrowed down to two ways.  With thoughtful prayer and assistance from the VA, I was on my way to an Occupational Associates Degree in Advanced Health and Fitness from Bryan University.  I did not think it would be easy, but I have learned some things that I never had a forethought about.

For the past 13 months I have been knee deep in school life; all for the hope of knowledge to become a personal trainer through National Academy of Sports Medicine, a gold standard in fitness certification.  Known as one of the more difficult exams to pass I feel that I can go in with confidence.  If I do not pass this exam today I will cry like a baby.  The reason I will cry is because with all the information I have been engraining into my head through countless hours of studying, losing friends, and failing in my mom/wife obligations, it will be all for naught.  I sincerely do not expect to fail, i'm just saying.

So today is the day!!!!!!!!!!!!!  I am still a little over a month from graduation, but if I pass today then I will be a Certified Personal Trainer!  NO if's and's, or but's about it!!!

The learning doesn't stop there.  I will continue to aim for specialty certifications through NASM and other fitness associations.  The first two on my list are Youth Exercise Specialist, and Fitness Nutrition Specialist.

Here I go, in T-2 point 5 hours I will be in the exam room!

I would sincerely appreciate any prayers <3

Calorie Counting. Is it necessary?

I have a friend who was a calorie counter extremist.  She counted calories to the point where she was obsessed and it became a sickness.  This is something that is rare, but must be kept in mind as a personal trainer guiding people to better health through fitness and nutrition.

Let's face it, nobody wants to be chained to calorie counting for the rest of their life.  It is annoying trying to estimate, or weigh all your food, plus It is a real downer to see exactly how many calories you have taken in, compared to how many your body actually burned.

For the person who follows the government recommendations for how many cups of fruits, whole grains, lean meats etc.,  to-the-letter, and gets at least 30 minutes a day of moderate exercise, then calorie counting is not necessary.

For the person who eats mostly vegetables, fruits, lean meats, and whole grains, ONLY when they are hungry and gets at least 30 minutes a day of moderate exercise, calorie counting is not necessary.

For the rest of us sedentary, emotional eaters, who cringe at the thought of keeping track of what they eat, and are afraid of vegetables.  Calorie counting IS necessary.

The Why 

You may find it interesting to know that most of our calories are burned simply by being alive.  Then there is an equation based on how active you are that will give an estimated allowance of daily calorie intake.  Subtract 500 of that number each day to receive the amount of calories needed a day to lose a pound.  One pound equals 3,500 calories.  This is a two way street.  I have another friend who found that she was not eating enough calories.  So why was she gaining weight?  

If your body senses that it is not getting enough food to sustain itself, it will hang on tight to whatever you give it.  The reason it does not take from your fat stores if it does not have to, is because it prefers to take from the carbohydrates, protein, and fat you take in.  The fat burning comes after a bout of intense exercise, or during rest when the muscles you worked through resistance training are working to repair themselves. That is a subject for a different post.  

In Conclusion

The beauty of calorie counting is that it does not take long before one can eyeball a plate and give a pretty accurate estimate of how many calories it contains.  It doesn't have to be done for a persons whole life either.  For the most part I do not do it consistently, but when I notice I am getting off track or have gained a pound, it is an excellent portion control reset button.

There are many online sources that will tell you how many calories you need to count.  A nutritionist, dietician, or personal trainer will also include this information in their services.

Thanks for the read, and if you have any questions feel free to post in the comments section, or shoot me an email.  mysinsareforgiven@me.com
May God bless your health.

My College Education

This link will lead you to a page that shows the courses I have taken, (with exception to 4 classes that I will have completed by November 22nd 2013) As this course is nearing an end, I am excited and hopeful for the opportunities I may seize.

http://bryanuniversity.edu/Data/files/BU_Online__APTES_Program_Overview_Web.pdf

     I am always looking for fabulous ways to stretch without actually attending a Yoga class.  It's not that I have anything against Yoga, at least now I don't.  I just do not have to time to attend a class.  I guess if I really wanted to go to one I would make the time, but for the sake of this read, I am not going.

     I was in the gym not so long ago and I was doing my measly cool down stretches when I looked behind me and seen a yogi. Here is the definition for the word Yogi: "One who practices yoga and has achieved a high level of spiritual insight."  There, I have just saved you a trip to the Urban Dictionary site. (I avoid that site for obvious reasons).  Yogi's tend to be friendly people willing to share their techniques, so I began copying her every move.  It did not take long for her to notice me and we struck up a conversation.  I told her that I wanted to develop my core and be able to stand and put my shoe and sock on, while standing the whole time.  She looked at me and said "If that's all you want to do, maybe you should broaden your goals."  We talked some more, she had some things to say that creeped me out, and I went on my way.  

     I left thinking, "Do I need to broaden my core goals?"  To me, if I can stand the entire time on one leg while putting on my sock and shoe, and tying it, then I am golden!  I am not trying to join the circus for crying out loud.  

     Over the past 5 weeks in my schooling, we have been programming the stabilization phase of the OPT model for ourselves and for one classmate.  I worked and progressed core exercises for 4 weeks, and this morning friends, I was able to stand and put on one sock and one shoe (not tied) without losing my balance!!!  Next phase is strength and endurance super set with stabilization, so I will be getting stronger all over, CANT WAIT!

Can you be overweight and healthy?

Healthy at any size

I remember one time when I was in my early 20s and I had gotten together with a friend to do a work out video.  I was overweight myself, but so was my friend.  The difference was that she was active, and I was not.  Jane Fonda was thoroughly kicking my posterior, and my friend wasn't even breaking a sweat!

The very first topic my instructor presented in my weight management class was regarding being fit at no matter what weight a person is.  I have to admit, I was a bit confused.  Not because I did not believe that to be true, but because everything I had been learning was all about how to drop the pounds and inches.  And, after all, wasn't the name of the class Weight Management?

This article outlines some excellent points, all leading to the fact lifestyle change (fitness and nutrition) can make a person healthy.

I have a client who, at this time, is not necessarily worried about dropping the pounds, however she is concerned about heart disease and high blood pressure, among other health related diseases.  She, like most parents, wants to be around for her children.  I was elated to be able to tell her that studies have proven that with a lifestyle change, she can turn all that around.

 In fact I recently read a post on Face Book from one of my friends who has been training to walk a half marathon.  She posted that she went to the doctor and her blood pressure medicine had been lowered again, and her diabetes is under control!  When I had asked her what she was doing for nutrition, she said she is making slow small changes.   She is doing it right friends, and she is seeing big changes in her health!

Here are some quotes from the article:

"Scientists are now dueling over the relative importance of "fatness vs. fitness when it comes to determining the health of an overweight individual."

"A small but vocal group of researchers have been challenging conventional wisdom. They argue that not only is it possible to be both fat and fit, but fitness is actually a more significant measure of health than body weight."

If you would like to know more, click on this link: 

Healthy at any size

If you are interested about more on the subject and even a book, look into a man named Dr. Glenn Gaesser.  He is very passionate and has done numerous studies and research on the subject.  

Sincerely, 
Jolene

My new blog

Welcome to my new blog!  Great stuff coming soon :)