MEET JOHNATHAN CRAWLEY G E T T O K N O W T H E F I T N E S S L A B T E A M
E D U C A T I O N • B.S. OF EXERCISE SCIENCE MINOR IN CHEMISTRY 2011 • 3 YEARS EXPERIENCE IN PHYSICAL THERAPY FIELD
S P E C I A L I Z A T I O N S • Medical Exercise • Outdoor Sports Performance • Speed and Distance Running • Functional Exercise • Proprioceptive Awareness
C E R T I F I C A T I O N S • NSCA-CPT
• Balance Work • Senior Fitness
Continuing after high school, John attended Northern Arizona University where he received his B.S. in Exercise Science. While in college he studied anatomy, physiology, nutrition, athletic training and other fitness related subjects. He applied this education to his personal training to achieve high levels of performance in rock climbing. From minor injuries related to the sport, he learned the lessons and skills required for fast and successful healing. These times further motivated him to pursue a career in health and wellness. As John’s pursuit continued he found himself working for Physical Therapists. His understanding
of body mechanics and muscular imbalances grew tremendously. It evolved the way he looks at exercise and the way it is conducted. Plus, it further improved his ability to detect muscular weaknesses in others and how to address them safely and successfully. Through structured exercise John believes that you can achieve an unrestricted, pain-free body that will help you to live your life to the fullest.
Johnathan Crawley Personal Trainer, CPT As a lifelong athlete John has learned the many do’s and don’ts of training. In high school he was a highly competitive wrestler, during which time he learned the fundamentals of Physical Training and what it means to work hard to reach health goals. As his knowledge grew, he began to notice many of the poor practices of the trainers around him. He saw deficiencies in form training and the flaws in adolescent strength programming. This resulted in a lifelong pursuit of educating others to achieve correct form and pursue the strongest scientifically-backed exercise programming to achieve their goals.
HOL I DAY SURV I VAL TIPS TO MAINTAIN YOUR DIET DURING THE HOLIDAYS
alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between. • You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds especially if coupled with a high carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.
The holidays are just around the corner, meaning athletes and dieters are in for quite the struggle when it comes to that irresistible holiday food. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips: • Eat before you go. As silly as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since
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