Mind Pump Nutrition Guide
Oswald Lemus
In the Intuitive Guide To Eating For Effortless Fat Loss, Muscle Gain & Total Wellness, You Will Learn How To Train Your Own Body To Eat What You Need, Not What You Learned Through Years of Bad Habits & Information.
Our newest nutrition guide written by Sal Di Stefano. In this guide you will learn to "unprogram" all of the things that you have been doing that go against your body's natural tendencies towards the right nutrition.
Any good personal trainer knows fitness and nutrition go hand-in-hand, which means your clients will never reach their fitness goals unless their diet supports their efforts in the gym. This bundle contains our industry-leading Certified Personal Trainer and Certified Nutrition Coach programs, giving you the perfect foundation to launch your fitness career.
NASM offers a diversity and assortment of certifications across the board, they have the professionals to help you get there and that's something that I love. Their online program is flawless. I love everything about them.
To be eligible for this personal training course, you must have a high school diploma or GED. Additionally,you need a Cardiopulmonary Resuscitation (CPR) certification and an Automated External Defibrillator (AED)certification. You may enroll in the self-study course before having your CPR and AED certifications; however, you must havethem before you take your final exam.
Improving health and fitness means more than just exercise; it also requires a commitment to improve theway the body is fueled. Although specific diet prescription is outside a trainer's scope of practice, thischapter will provide the basics needed to support nutritional discussions with clients and makerecommendations on how to support their goals through a healthy diet.
It is important that the personal trainer understands what supplements are and how to educate clients onrisks associated with various supplements. Within you will learn the necessary information to discusssupplementation with a client while remaining within your scope of practice.
After this chapter, you will be able to explain the importance of assessments, collect and summarizesubjective client information, identify steps for conducting body composition assessments, and choose thecorrect cardiorespiratory assessments on an individual basis.
Cardiorespiratory fitness reflects the ability of the cardiovascular and respiratory systems to supplyoxygen-rich blood to skeletal muscles during sustained physical activity. You will learn more within thecourse.
A properly designed core training program can be a key component of an overall training plan used toachieve a broad range of goals. The objective of core training is the development of core stability,endurance, strength, and power. Learn more within.
Within this chapter you will learn how to categorize different exercise modalities, describe their usesdepending on different clients, and determine the correct resistance and proprioceptive uses on anindividual basis.
This non-proctored and open-book exam has 100 questions and requires a passing grade of 70%. This exam isadministered online only. You will have 3 hours to complete the exam, and you must take the exam within 180days of your enrollment date.
The NCCA is a nationally recognized third-party agency that accredits certification programs which are ableto meet and comply with its standards. The NCCA exam is a nationally accredited exam. This closed-book examhas 120 questions. You must pass with a scaled score of 70 or better. This proctored exam can beadministered either in-person or online, and you will have 2 hours to complete the test. You must take thisexam within 180 days of your enrollment date.
You must have a high school degree or GED. You're also required to have a current CPR and AED certification before you take the exam. For your convenience, NASM offers an online CPR/AED Certification.
You can complete your personal training certification in as few as 4 weeks. In addition to its interactive multimedia-rich content, learning tools, resources, and comprehensive study-planning guide, you can also receive assistance from NASM experts when questions arise.
Absolutely! You can complete this program and become a Certified Personal Trainer while also working full-time. The study material is 100% online and self-paced, and can be accessed on a computer, or a mobile device such as a phone or tablet.
For the proctored, NCCA-Accredited exam, you have one attempt to pass. A retest can be purchased by calling NASM Member Services at 1-800-460-6276. A retest is also included with the Premium Self Study and All-Inclusive programs.
You must recertify every two years to ensure that your Personal Trainer certification remains up-to-date with current best-practice guidelines and skills. You will be required to earn 2.0 NASM approved continuing education units (CEUs) every two-year period, which includes 1.9 CEUs from approved coursework and 0.1 CEUs from the mandatory CPR/AED certification.
The textbook can be added to the Self-Study or Premium Self-Study packages by calling one of our Program Advisors at 1-800-460-6276. Purchase of the textbook is not required in order to become eligible to sit for the exam.
**Upon successful completion of your NASM Certified Personal Trainer (NCCA-Accredited Certification Exam), NASM guarantees that you will get a job within 90 days or the cost of the Job Guarantee will be refunded to you. Terms and conditions apply to the Job Guarantee and can be found in the T&Cs (Section 5).
Chances are, you purposely ate something today that you know is heart-healthy, but did you think about consuming some foods that are good for your brain? Probably not. Only relatively recently have researchers begun to study the link between diet and cognitive function, and the findings are promising.
"You can't control your genes, which are mostly responsible for any decline in brain function as we age, but with diet, there's the potential to do something," says Lon S. Schneider, M.D., a professor of psychiatry, neurology, and gerontology at the University of Southern California.
But it takes more than eating familiar brain foods such as fish or blueberries once in a while. "It's what we eat as a whole," says Martha Clare Morris, Sc.D., director of nutrition and nutritional epidemiology at the Rush University Medical Center. Research by Morris and her colleagues shows that following a diet that includes the right brain foods in the right combination can take years off your brain.
The MIND diet is a hybrid of the heart-healthy Mediterranean and the blood-pressure-lowering DASH diets. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.) It limits red meat, butter and stick margarine, pastries and sweets, fried and fast food, and cheese. But a few foods play starring roles.
The Rush team created the plan after reviewing the evidence from human and animal studies on diet and brain health, and singled out foods that appeared to have brain-protecting effects. Then they studied the diets of almost 1,000 elderly adults, who were followed for an average of 4 years. People whose diets were most strongly in line with the MIND diet had brains that functioned as if they were 7 years younger than those whose diets least resembled this eating style. A follow-up study showed that they also cut their risk of developing Alzheimer's disease in half. People who followed the plan only some of the time still had a 35 percent lower risk. Working these brain foods into your diet can help keep your mind sharp and your entire body healthy.
It's not yet clear how greens improve brain health, but it may be because of their high levels of vitamin K, folate (a B vitamin), and the antioxidants beta carotene and lutein. People who had one to two servings of greens per day, such as collards, kale, and spinach, for about five years had the cognitive abilities of someone 11 years younger, according to another study from Rush University. All types of lettuce and greens count, but darker greens have more nutrients.
Eat at least one cup raw or cup cooked greens and cup of other cooked vegetables per day.
How to use them: Mix a handful of baby spinach or kale into an almost-ready pasta dish or soup, the heat will wilt the greens.
The brains of older women who ate five servings of nuts per week functioned similarly to those of women 2 years younger, according to a study in the Journal of Nutrition, Health and Aging. A small study found that older men and women who ate just one Brazil nut daily for six months experienced increases in blood selenium levels as well as better verbal abilities and spatial skills. Brazil nuts contain selenium, a mineral that helps boost the activity of antioxidants that may protect the brain from damage. One nut supplies all of the selenium you need in a day.
Eat at least five 1-ounce servings per week
How to use them: Toss a handful of the nuts (or a chopped Brazil nut) on your salad instead of croutons for a nutrient-packed crunch. Stash 100-calorie snack packs in your bag or desk for the midday munchies.
According to the MIND research, berries are the only fruit that benefit the brain. Women ages 70 and older who ate blueberries at least once per week or strawberries twice per week or more had a brain age as much as 2 years younger than those who ate the berries less than once per month, according to a Harvard study that followed more than 16,000 women for almost 20 years. One animal study suggests that the antioxidants in berries can help activate the brain's "housekeeper" mechanism, which cleans out parts of cells that become damaged. Frozen berries are just as nutritious as fresh and can cost half as much.
Eating black beans, kidney beans, lentils, white beans, and others provides a hearty dose of folate, a B vitamin that may play a role in preventing dementia later in life, according to a study in the Journal of the Academy of Nutrition and Dietetics. Canned beans are fine; just rinse them before using to remove some of the sodium.
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