Elizabeth Kovar

You don’t need fancy equipment to strengthen your core. These core stability exercises can be done anywhere. Check out this routine from ACE Fitness.

Stress is an unavoidable part of life, which is why learning effective coping mechanisms and stress-reduction techniques is so vital. These 6 breathing exercises can help reduce stress levels and enhance relaxation.

These six exercises include a combination of traditional isolation and innovative functional movement exercises to target all three heads of the triceps—the long head, lateral head and short head. Incorporate these exercises into your clients’ routines based on their individual training protocols and fitness goals.

The Pilates ball is an effective training tool because it promotes core stabilization by adding resistance, which forces exercisers to activate their pelvic floor muscles. These eight Pilates ball exercises, which can be added into an existing routine or performed together in a single workout, are a great way to challenge the deep layers of your core.

Working on your cueing techniques is a great way to improve your group fitness classes in 2018. After all, cueing can make or break a class. Learn how to improve your cueing techniques through the use of voice inflection, nonverbal cueing and visualization cueing to cater to the various learning styles of your participants.

Wondering how to keep your clients’ routines effective and fresh? Sometimes the best challenges are not created from the latest trend, but from the knowledge that lies within. Learn how to use your knowledge of human movement and anatomy to creatively design programs that your clients will love.

New beginnings can be both exciting and scary, depending on your perspective. Here are eight quotes that could be the inspiration you need to get started on a journey toward a healthier, happier life.

Chronic sitting produces a weaker posterior chain, a lack of range of motion, stiff muscles and compensation by using the joints above and below during movement. The following routine, which features the Versa Loop and includes exercises that focus on one or more areas of the hip, can be used for corrective exercise or as part of a client’s regular routine.

Every New Year, clients commit to becoming healthier and making lifestyle changes. But with so much focus on diet and exercise, many clients forget about their mindset, which makes or breaks their fitness efforts. Here are five ways to help your clients start the New Year with a healthier mindset.

If you are a vegan, this time of year can be extra stressful because many holiday favorites contain both dairy and meat. Fortunately, there are plenty of meat and dairy-free alternatives that vegans can enjoy throughout the holidays. Navigate your way through the holiday season with these six tips and tricks.

Partner exercises are a great way to add fun and interest to traditional exercises, while also creating a more stimulating environment. Check out these great partner exercises, which can be used in both your individual and group-training programs.

A certain level of coordination is needed to move and exercise efficiently. Integrating balance and agility exercises into workout routines for active aging clients can benefit coordination. The following exercises are ideal for seniors looking to improve their motor coordination.

“Carbohydrates make you gain weight.” This is one of the many diet myths that abound these days, fueled by food marketing and the diet industry. But what’s really behind these myths? The simplest explanation is usually closest to the truth, and this applies to nutrition, too. When it comes to healthful eating, the key to success is to eat fresh, whole foods and well-balanced meals.

“You need a sports drink after you work out to help your body recover.” Sound familiar? The world of exercise is cluttered with myths and misperceptions. Many of these myths persist because of the way fitness is portrayed in the media; other myths withstand the test of time because there’s a lot of money behind them. The fitness industry is a multi-billion dollar business, after all. Let’s take a look at six common exercise myths and realities.

When we feel tired or we lack energy, many of us feel the need to recharge our batteries in artificial ways, via consuming energy drinks or supplements. But what our run-down bodies and minds really need is a heavy dose of self-care. Here are five natural ways to rejuvenate yourself when you’re feeling worn out.

With the rise of obesity and disease, the future of many Americans’ health seems gloomy. Find out if we are starting to hop on the health-conscious trend.

It’s estimated that over 20 million people in the U.S. practice yoga, and this number is growing every day. Yoga classes typically combine stretching and poses with breathing techniques, and serve as a wonderful way for people to de-stress and move their bodies. Yet this ancient practice is still often misunderstood.

Many standing strength, balance and cardiovascular exercises also enhance core strength and stability, while also allowing the body to move in various planes of motion. Here are six standing core stabilizer exercises that can be used in a variety of personal training and group exercise programs to effectively challenge both the core and the entire body.

High-intensity interval training (HIIT) continues to be extremely popular, but many programs are too challenging for beginning exercisers. The key to designing HIIT programs for beginning clients is to start simple and gradually progress to more complex movement patterns. Here is a sample workout and some basic guidelines for creating safe and effective HIIT programs for your new participants and clients.

Among other things, the BOSU is an effective tool for training both static and dynamic balance. Try these seven basic BOSU balance exercises.

Most cardio circuits alternate between strength and cardio exercises. Beginning exercisers, however, may find this format to be too challenging, especially in relation to their cardiorespiratory fitness level. This UCLA circuit, which focuses on the upper body, core, lower body and cardio, is a great way to introduce this effective training format to beginning exercisers.

Core strength is critical for those beginning an exercise program. Check out these beginner ab & core workouts you can do at home!

Restorative yoga is a gentle form of yoga that involves holding positions for longer periods of time. This type of yoga reinforces a relaxed state and helps reduce stress—something we could all use this time of year. Check out this restorative yoga routine, which will leave you feeling calm and refreshed.

There is a growing body of research that suggests that music really does affect exercise motivation. Learn four ways that music is connected to movement.

Stress is so pervasive that many people aren’t even aware of how stressed-out they really are. Here are the secret signs of stress and how to mitigate them.

Poor posture is something that many people struggle with, but few try to fix. Learn how posture affects breathing and start improving yours today.

A speed cord is a versatile tool for applying resistance to traditional strength and plyometric exercises. These bands increase intensity and improve core engagement during movement. Use these five speed cord drills as a means to intensify a workout and progress your clients to the next level of challenge.

Reaction drills—which involve taking in a sensory input and producing a physical output—are a great way to have fun while also enhancing cognitive processing. These six reaction drills can be used with individuals or during group exercises, and will help stimulate your client’s brain and body, making exercise more challenging and engaging.

The fascial system in our bodies needs to be pliable and hydrated for healthy movement. Try these five yoga poses for myofascial release from ACE Fitness.

Do you want to progress your client’s balance program? Balance is an everyday movement used from gait to walking up stairs. With age, balance naturally decreases; thus, integrating balance exercises is essential to every fitness program.

Do you clients talk about their muscles feeling stiff and tight, or do they complain about their lack range of motion? If so, incorporating a stretching routine is ideal for promoting better mobility and overall well-being.

Anti-rotation exercises train core stability without rotating the torso, which is important for the lumbar spine, which is a stabilized joint (with very little range of motion). Here are seven anti-rotation exercises that you can use with clients who require core development and strength.

Ergogenic aids are purported to give people an edge over their competition, but do you really have to purchase often-expensive potions and pills to boost exercise performance? Not according to ACE pro Elizabeth Kovar, who explains how to choose whole foods that offer many of the same benefits of sports-nutrition supplements in a much healthier—and tastier—form.

Integrating high-intensity interval training (HIIT) in the pool is an effective alternative to land training and a great way to add variety to existing water routines. Check out this versatile pool-based HIIT program, which integrates vertical and horizontal methods, and includes optional equipment to progress or assist, depending on the swimming abilities of your clients.

Tight hips are a common problem, particularly among people who spend a lot of time sitting during the day. Yoga is an ideal form of exercise to open tight and stiff hips. Check out these yoga asanas, which are effective for increasing both mobility and flexibility in the hips.

Having good balance is particularly important as we age, and chair yoga is a great way for seniors to improve their balance. Try these chair yoga poses today.

Although yoga is known primarily for its powerful physical benefits, it also offers numerous mental and emotional benefits as well, including reduced stress and increased mind-body awareness. Individuals who struggle with food addictions have often become disconnected from their bodies and use food as means of comfort and escape. ACE pro Elizabeth Kovar argues that yoga’s mind-body benefits make it a useful tool in the process of recovering from food addictions.

Trainers who are neither vegans or vegetarians—but train clients who are—may be concerned about their clients’ dietary choices and whether these will affect how they respond to exercise. Here is a basic primer on plant-based eating that can help you understand the specific needs of your vegan and vegetarian clients—and better help them reach their health and fitness goals.

Do you experience chronic pain? It can be debilitating and limit you from living a full life. However, overcoming or managing pain is often achievable through a mind-body approach. Learn how you can better manage your pain by employing one or more mindful-based exercises and therapies.

While there is no single right way to train clients who are overweight or have obesity, using regressions can be an effective method to employ. Functional resistance training and training for daily activities is an ideal method to ensure clients connect their exercise gains with life movements. The key is to utilize “precursor” exercises, like the ones presented here, which benefit coordination, stability, mobility and motor control.