National Institute For Exercise & Wellness

Happy Halloween from the National Institute for Exercise and Wellness (NIEW)!

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Ever wonder where Michael builds all that strength?

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That's the sign of a good workout!

Even witches know the more muscle you have, the more calories you burn during the day.

USA Olympic medal count 2021

Gold: 39
Silver: 41
Bronze: 33
Total: 113

Many of us want to be like our heroes. If you’re a workout nerd, this might be what you have in mind…

NPC AND IFBB PRO LEAGUE CRITERIA FOR JUDGING WOMEN’S BIKINI COMPETITORS

1. Criteria for Judging Female Physiques:

A. Muscularity – the amount of muscle will vary between the divisions
B. Condition- will vary depending on the division
C. Symmetry and Balance
D. Presentation (Posing)

2. Bikini

Bikini athletes should display-

A. A foundation of muscle which gives shape to the female body
B. Full round glutes with a slight separation between the hamstring and glute area

*Small amount of roundness in the delts

A. Conditioned Core
B. Overall look- hair, makeup, suit, and tan

Bikini athletes should NOT display –

1. Muscular density seen in a figure physique
2. Squared glutes

*Muscle separation seen in figure competitors

1. Graininess
2. Striations anywhere

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Yoga: 10 Fun Facts

1. India is the birthplace of yoga.

2. Yoga is over 5000 years old and is one of the oldest known physical disciplines in the world.

3. Today in the West, Yoga is largely dominated by women. However, up until 1937, it was a male-only practice.

4. 72% of yoga practitioners are women.

5. There are more than 100 styles of yoga!

6. Male yoga practitioners are known as ‘yogis’, female practitioners are known as ‘yoginis’.

7. In the US, at least 36 million people practice yoga regularly.

8. India hosted the largest Yoga class in the world with an enormous 100,984 participants!

9. ‘Yuj’ – the Vedic Sanskrit root word is the source of the word ‘yoga’. Yuj means ‘to unite’ or ‘to join.’

10. Along with becoming a certified personal trainer (go to niewcertified.com). Teaching yoga is becoming an increasingly popular career choice.

How to Become a Health and Fitness Expert?

Part 3

You have to realize that being a personal trainer is not easy. To start and progress through your career, you might invest a fair amount of time and money. If you are not passionate and just enjoy it, consider doing personal training part-time at the start. It requires extensive, comprehensive, and consistent training, further skills, and certification. By having a true passion and a deep understanding of people, true determination to enable them to live happier, healthy, fitter, and fulfilling lives, the time and hard work must be dedicated. You cannot simply wake up and want to be a personal fitness trainer. You should also be able to demonstrate your expertise.

Get Certified:

You first need to get certified to become a personal trainer. Then determine a course depending on your fitness interests and career goals as well as the type of clients you want to work with. Hence, you should understand your audience so that you know who is right for your services. Do you want to work with athletes, bodybuilders, seniors, weight-loss clients, etc.? Choose the one that better suits your objectives and interests. No matter how successful you are in your career, you cannot fulfill the needs or meet the requirements of everyone. It also narrows down your potential clients, making it much easier for them to consider you. This might improve the business and increase the clients. You will build a sense of the types of clients you enjoy the most over your tenure and through practice.

Practice what you promote

It is necessary to be fit when you have a career in the fitness industry. If you do not do what you preach, it might be difficult for clients to believe in their capacity. Your clients will respect you and see you as a successful role model, and you can guide people with confidence through training. You should also be versatile and open to many forms of health and exercise practices. Take care of your wellbeing, exercise, and learn every day to serve your clients better.

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How to Become a Health and Fitness Expert?

Part 2

You Will Need:

Choosing the fitness field might not be for everyone. You need to be a health enthusiast dedicated to fitness and dedicated to helping others do the same if you want to join this business. Fitness trainers will encourage people to pursue an appropriate fitness regimen. A fitness expert should be able to work with various types of individuals with positive interpersonal abilities.

A combination of aspects and skills enables you to gain expertise in the field of health and fitness.

Develop Interpersonal or Communication Skills:

You will interact directly with many different individuals in the profession of a fitness trainer. You should have good skills in communication, and you must be able to enjoy being around people.

Be Able to Motivate:

As a fitness expert, you must be able to motivate several individuals to achieve their abilities. You may encounter many with insecurities and several people who may feel that they are unable to achieve the goals. You must motivate them into achieving their goals.

Plan and Organize programs:

Planning and organization skills can prove to be helpful to you and your clients. Preparing and schedule workout schedules for your clients will give you an insight into your performance and progress.

Aim for Long-Lasting Results:

Every individual you work with may have different expectations of you and the services you provide. As a fitness trainer, you should be interested in positive long-term results and not just simple solutions, as they result in actual changes.

How to Become a Health and Fitness Expert?

Part 1

by National Institute for Exercise & Wellness

A fitness expert or personal trainer is a supportive guide towards helping customers set health objectives, including weight reduction, energy improvement, improved stress management, and more. He/she interacts with an individual to build and introduce a workout program that helps them lose weight, increase athletic activity, or maintain their health. These workout programs are often created to fulfill the needs of individuals. Personal Trainers bring clients to individual workouts focused on personal objectives, skills, and desires.

If you enjoy fitness and a passion for healthy living, becoming a health and fitness specialist or personal trainer can be one of the best and most exciting careers. There are different ways to keep the body in motion to encourage wellness. It is a way of life. You should exercise your body while enjoying your hobbies. Becoming a fitness expert will allow you to enjoy your hobby and pursue a career all the same

What does it mean to be a Fitness Expert?

A fitness expert or more specifically, a personal trainer is an individual who has a broad and deep understanding, knowledge, and practice in the area of exercise, health, and fitness. He/she has extensive experience in the field and acquires a set of skills in the specific field of health and fitness. This requires a lot of experience and knowledge as well as practice. It is not a certain point at which a person becomes a “health and fitness expert,” but a person becomes more aware of the area as time progresses. No one can learn everything as there will always be something new being discovered in any field.

How Muscles Contract

Nerves connect the spinal column to the muscle. Space, where the muscle and nerve converge, is the neuromuscular junction. When an electrical signal passes the neuromuscular junction, it is transmitted deep within the muscle fibers. Inside the muscle fibers, the signal triggers the release of calcium, which causes the thick and thin myofilaments to slide across each other. During this time, it causes the sarcomere to shorten, which generates force. When billions of these sarcomeres shorten in the muscle at the same time, the result is a contraction of the whole muscle fiber.

Muscle fibers cannot contract partially, only wholly. Nor are muscle fibers able to change the intensity of their contraction concerning the load against which they are acting. So, how does the muscle contraction fluctuate in strength from weak to strong? Muscle fibers are recruited as they are needed to perform the given task. As the central nervous system engages additional muscle fibers, the force generated by the muscular contraction becomes stronger.

Exercise for Every Age

Many people like to believe that exercising only results in wellness when started at an earlier age. Exercising is important and effective for all age groups. You can start exercising at any age and it does not matter if you are 7, 17, or 70. It is a common misconception that something can only count as an exercise when you have a proper trainer and a gym membership. You do not need to spend hours a day to see the results. Exercising can be a lifestyle and doing any physical activity for just 30 minutes a day can help you a lot. People can have different reasons to start exercising and may have certain goals. They can range from losing weight to increasing mobility and energy.

Exercising is significantly important for people in old age as they have a higher rate of increased health risks. They believe they might not be able to exercise as they fear injuring themselves or that it would not be effective. However, as mentioned above, exercising is a lifestyle. There are various exercises for various age groups, each depending upon the age and interest of the individuals. These can range from mild exercising such as walking or cycling to intense exercises such as weightlifting. Even if you have medical issues, you can resort to other forms of exercise that do not require you to walk or run, such as yoga.

Exercising is a wise decision for the wellness of the human body. It is a lifestyle and there are various ways to keep your body in motion to promote wellness. You can exercise the body while also enjoying the activities of your interest. Age should not be considered as a barrier or a restriction as you can start exercising at any age and time, depending on your goals.

Health & Wellness: Why Exercise is Important at Any Age

Exercise and Wellness are two different terms but they have a significant impact on each other. You might have noticed that people who have a balanced diet and exercise daily, often live a healthier life and face fewer health risks such as heart diseases, diabetes, obesity, etc. Aside from physical health benefits, exercise also lets you enjoy psychological health benefits such as a lower risk of depression and anxiety, stress relief, low risk of insomnia, etc.

What Does Exercising Mean?

Some people often confuse exercise with heavy weightlifting, hard pushups, or any sort of intense workout. However, you might be surprised to know that exercising can already be a part of our daily life activities. In simpler terms, exercise can mean anything that requires physical effort. It can be raking your garden or walking your dog in a park or even as simple as taking the stairs instead of the elevator. It can be an enjoyable activity such as dancing. The body that keeps moving lasts longer.

Benefits of Exercise:

As mentioned above, exercising has various health and psychological benefits. It is a known fact that exercising daily increases the life span of individuals by reducing the risk of various health issues such as

🔴 Decreasing risk of heart issues
🔴 Producing endorphins that help you feel positive and happy
🔴 Reduces risk of anxiety and depression
Helps maintain weight and reduce the risk of obesity
🔴 Help prevent blood clots and improves blood flow
🔴 Builds and maintains strong muscles and bones
🔴 Produces antioxidants to help protect cells and prevents aging
🔴 Aids in sleeping and increase sleep quality
🔴 Enhances the growth of brain cells which improve brain health and memory

Endorphins are released during weight training and other forms of strenuous exercise. Endorphins have a pain-relieving and anti-depressant effect on the body. While both cardio and strength training stimulates your body to release endorphins, your body produces more endorphins in a shorter period when you’re weight lifting than when you’re doing cardio. Weight training can also increase antidepressant chemicals in the brain, such as dopamine, serotonin, and norepinephrine.

Certain strength-training exercises produce more endorphins than others. Specifically, compound exercises—exercises that involve more than one muscle group– have been shown to produce the most endorphins during and after a workout. Compound exercises include the bench press, the deadlift, and the barbell squat.

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For NPC bikini competition judges will be scoring competitors using the following criteria:

🔴 Balance and Shape

🔴 Overall physical appearance including complexion, skin tone, poise and overall presentation.

Exercise is one of the best ways to keep our bodies healthy. Maintaining functional physical fitness via exercise can have immediate and long-term health benefits. Regular physical activity can improve your quality of life. Combined with proper nutrition, virtually anyone, regardless of age or ability, can reap the benefits from exercise. Regular workouts mean keeping your body functioning at a high level.

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If Godzilla were real, how many calories would he need to survive? 

First, for scale purposes (pun intended) let’s figure out his size. Since his height changes depending on which movie, let's take his newest incarnation clocking in at 394 feet. Second, we need to know Godzilla’s mass which is 99,634 tons.  

To figure out how many calories Godzilla requires we use Kleiber’s Law: an animal’s basal calorie requirement E (the least number of calories needed to be eaten in a day to sustain life for a minimally active organism) is related to its mass M (in kilograms) by the equation

E = 70M3/4

Godzilla’s mass in kilograms is 90,386,444.4 kg, making his daily calorie requirement... 

64,889,663 calories!

By comparison, 1,200 is the minimum  level of calories  that the average person can survive  on without the body going into starvation mode (note: the calories you need to survive depends on your age, weight, activity level and gender. There is also a big health difference between survival and wellness).  

Bikini is the most popular women's NPC & IFBB division. The look is devised to be easier to achieve while being more mainstream. This does not mean it's easy to win. Competitors should have a small midsection and full round glutes with defined hamstring/glute separation.

Have you ever competed??

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Do you know someone weighing 180 lbs burns approximately 814 calories per hour with Mixed Martial Arts (MMA)!

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Here is the fastest and easiest way to become a certified personal trainer. NIEW personal trainer certification is 100% online, convenient, and stress-free!

Easter special - 20% off plus an additional $50 off with code: Easter50. Promotion ends 11:59 p.m. Easter Sunday

A recent study conducted by The American Psychological Association's Stress in America pandemic survey polled adults in the U.S. and found that the majority, 61%, said they experienced undesired weight changes.

42% of U.S. adults said they gained more weight than they intended, and of those, the amount they reported gaining averaged 29 pounds. 10% said they gained more than 50 pounds.

Wellness & Weight Loss Tip: There is much research showing that fiber can help fight against diabetes, heart disease, colon cancer, reduce inflammation, and improve cholesterol levels by lowering LDL cholesterol. Fiber also plays a role in fighting obesity and can help us lose body fat. Fiber helps us lose weight by slowing down the absorption of sugar into our bloodstream, which stabilizes our blood sugar levels and helps reduce cravings.

Health experts recommend consuming 21-38 grams of fiber per day. High-fiber foods include beans, oats, and oat bran, whole grains, broccoli, barley, brown rice, berries, corn, apples, carrots, nuts, and most other fruits and vegetables.

Quick weight loss tip: Try intermittent fasting. Current research shows an eating pattern that cycles between periods of fasting and eating may be an effective strategy for weight loss. Intermittent fasting may increase metabolism and fat burning which aids in weight loss. A few common fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

I'll be working out. Will you?