NFPT Blog January 2022 Favorites

JAN 2022

Well, folks….most of us made it through January 2022. Rather than focus on another disappointing start to a new year, let’s highlight the things we’ve learned and also used as a distraction from the state of the world. We are stronger and more resilient when we concentrate our energy on being the best version of ourselves, right? So if you didn’t get to read this month’s NFPT blog gems, take a moment to soak in some more knowledge and take it into a better month ahead!

Understanding Quadratus Lumborum


The Quadratus Lumborum (QL) muscles, a common source of lower back pain, are located on either side of the lumbar spine. While they are situated at the lower back between the pelvis and the lowest ribs, and thus commonly referred to as a low back muscle, these muscles are considered to be the deepest abdominal muscles. These deep core stabilizers are used when we sit, stand, and walk, so understanding Quadratus Lumborum can give us a better understanding of the effect it has on our physical well-being, as well as the well-being of our clients.

Learn how QL can be a common culprit of low back pain.



Become a Master Fitness Trainer


Conquering the Grand Canyon


With the new year getting into full swing at gyms across the country, trainers may hear from clients who have set their sights on potentially arduous challenges in 2022. Hiking through the Grand Canyon top the list, which comes as no surprise, given the majestic scenery that captivates the visitor. However, much can go wrong if a client new to this activity fails to prepare adequately.

Learn how to guarantee a successful adventure for every client, regardless of their experience or climbing abilities and be prepared for an elevated challenge.




The Importance of Programming Regressions

REGRESSIONS FEATUREDA skilled personal trainer is not about being hard or tough but one that meets a client where they are and gradually progress them to achieve a greater level of fitness. Most of the time, especially for clients that are over 40 and or just getting back into (or getting started with) working out, making an exercise harder or programmed with small group training in mind would not be a good fit and potentially detrimental. Instead, think about how each exercise might need modification and when to use regressions appropriately.





How to do a Kickstand Romanian Deadlift


When done correctly, single-leg Romanian deadlifts are a terrific exercise. The keyword here is “correctly”. Because this variation on a deadlift is a difficult and advanced exercise, it takes time to master or, at least, to execute effectively. You could always stick with bilateral Romanian deadlifts, but your clients will miss out on the benefits of single-leg training. The in-between exercise, or bridge, between unilateral and bilateral Romanian deadlifts that gives you similar benefits without excessive challenges on balance and core tension is the Kickstand Romanian deadlift.

Teach your clients how to master RDL one leg at a time.




Flexibility Fundamentals


Being flexible means different things to different people. For some, it’s the ability to touch their toes, while for others, it’s about not feeling stiff or sore after an intense workout.  The problem is, so many of the routines that focus on flexibility are uninspiring, feel more uncomfortable than anything else, and don’t yield the desired results. Let’s dive into the flexibility fundamentals and how you can work out what your clients need to do to reach their goals.







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NFPT Publisher Michele Rogers, MA, NFPT-CPT, manages and coordinates educational blogs and social media content for NFPT. She’s been a personal trainer for 20 years with a lifetime passion for all things health and fitness. Her mission is to raise kinesthetic awareness and nurture a mind-body connection. After battling chronic lower back pain and becoming a parent, Michele aims her training approach to emphasize corrective exercise and pain resolution. She holds a master’s degree in applied health psychology from Northern Arizona University. Follow Michele on Instagram.