Raphael Cohen NASM – CPT – NATIONAL ACADEMY OF SPORT MEDICINE

Be Strong For Your Life

Welcome to Raphael | NASM Certified Personal Trainer

15 years ago I broke my back. That’s right, fractured vertebrae…

… My back healed out of alignment, and hurt all the time.

With the help of acupuncture, osteopathy, physiotherapy and finally training with a kinesiologist, I am now able to have a life with movement.

For the past dozen years, I have been resistance training, adding credits to my back bank account.

The Back Bank Account

Doing daily activities takes credit out of the back bank account. Lifting that box, holding that cell phone, or helping that person up, you know the stuff of life, takes its toll. With proper form and strength from resistance training, be in the positive at the end of the day. The more in the positive the back bank account is, the less the body hurts and works as it should.

I have learned how to keep my body strong, for daily use and for longevity, and now can pass that knowledge onto you.

Personal Training

Using the knowledge gained through personally going through rehabilitation and now through certification, I can help.

Together we can create a better working you. Using the NASM certified OPT Model we will create a you that is stronger that can take on your day with more energy than ever before.

The OPT™ Model

NASM’s OPT™ model provides a clear method of incorporating all the components of integrated training into an
exercise program. It consists of three levels subdivided into five phases.

The first level is Stabilization and includes
just one phase, Phase 1: Stabilization Endurance Training. Here, clients work to build their fitness foundations (e.g.,
improving flexibility, balance, joint stability, and endurance) in preparation for more intense forms of training to
come.

The next level is Strength, with three unique phases in which clients then work to increase how long their
muscles can work for (Phase 2: Muscular Endurance Training), muscle size (Phase 3: Hypertrophy Training), and the
maximum amount they can lift (Phase 4: Maximal Strength Training).

Then, the final level (and 5th phase) is Power,
putting everything together to increase clients’ abilities to generate forces at functionally realistic speeds.

Phase 1 – Stabilization and Endurance
Phase 2 – Strength and Endurance
Phase 3 – Hypertrophy
Phase 4 – Maximal Strength
Phase 5 – Power

Scientific Rationale for Integrated Training

Over the past few decades, the incidence of chronic health conditions—such as obesity, diabetes, and heart
disease—has continued to rise. A large part of this is due to modern technology and automation. While productivity
and efficiency rise, the requirement for our bodies to move and work during activities of daily living continues to
decline. More and more people spend most of their days seated in front of a computer or behind the wheel of a
vehicle.
To help address this issue, NASM developed the Optimum Performance Training™ (OPT™) model. Simply put,
the OPT™ model is a comprehensive method of fitness program design that systematically progresses any client
toward any goal. It incorporates all components of exercise into an easy-to-follow system. OPT™ safely allows for
optimal development of physiological, physical, and performance adaptations; improving overall fitness and
reducing the risks of chronic disease, musculoskeletal pain, and injury.

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.

Arnold Schwarzenegger

Physiological Benefits

Improves cardiorespiratory efficiency
Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
Increases metabolic efficiency (metabolism)
Increases bones density