Function: It is the newest addition the ACE Integrated Fitness TrainingTM (ACE IFTTM) Model continuum and is an important component of a healthy lifestyle. Without function, we are unable to perform activities of daily living, leaving us dependent on others for assistance and unable to work toward other goals in health, fitness and performance. To…
The stability ball was originally used as a physical therapy aid for postural re-education and orthopedic rehabilitation. Today, you can find these large, air-filled balls in a variety of sizes in just about any fitness setting. They are used by exercise professionals in personal training and group fitness as a way to add interest and…
As trainers, you can use the ACE Integrated Fitness Training® (ACE IFT®) Model to help your clients improve their upper-body stability and mobility. The ACE IFT Model contains three main components: rapport, cardiorespiratory, and functional movement and resistance training. The functional movement and resistance-training component includes four stages (stability and mobility, functional movement, load training and…
 This second installment on how to improve stability and mobility throughout the body focuses on exercises for the lower body, including the hips, knees, ankles and feet. Remember from the first installment that it is important to develop stability and mobility prior to adding bigger movements, loading movements with external weight or increasing intensity…
The ankle is a complex hinge joint that is primarily defined by the shin bone (tibia) and its meeting with the talus bone on top of the foot. There are several other bones that surround this meeting, as well as all the muscles, ligaments and tendons that make these bones moveable in several directions, but…
To borrow from the late efficiency expert Stephen Covey, no one ever plans to fail, they simply fail to plan. While originally offered as one of his legendary Seven Habits of Highly Effective People, this concept also applies directly to exercise; specifically, how to design an exercise program. Without proper planning and preparation to enhance…
With the multitude of research-supported benefits of yoga—from improved flexibility and balance to reduced stress and improved mood—it’s not surprising so many people are eager to roll out their mats and experience a physical yoga practice for the first time. For those seeking to establish a personal practice at home, consider exploring a few foundational…
The gluteus maximus gets a lot of attention, not only because it’s a prime mover for exercises like squatting, hip hinging and running, but because of its derriere-shaping effects. There is, however, another often-overlooked gluteal muscle deserving of your attention. The gluteus medius is responsible for abduction, internal and external rotation of the hip, and…
Strengthening the core is an excellent way to help your clients improve posture, move more efficiently and reduce their risk of injuries. Ideally, the muscles of the trunk and pelvis and the joints at the hip, lumbar spine (low back), thoracic spine (mid back) and shoulder work synergistically to create effective movement patterns. If your…