Short on time? How To Get 10 hours Cardio Benefit in Only 2 Hours Per Week

Fitness Coaching

Improving your level of cardiovascular fitness is important for burning calories, maintaining a healthy bodyweight, and decreasing your risks of disease.  Knowing why cardio is important is the easy part.  Knowing what type of cardio you should be performing can be a little trickier.  There are two types of cardio methods to choose from, high-intensity interval training (HIIT) and steady-state ... Read More »

5 Ways to Quickly Improve Your Mood

Improve Your Mood

I have many more, but here are my top 5 to use to keep positive and fight off the bombardment of negativity that we are faced with each and every day. Keeping positive will improve your life in all areas. These are in no particular order: 1. Eat more meals per day Just like that Superbowl Snickers commercial where Willem ... Read More »

Use the Placebo Effect to Fuel Fitness Motivation

Everyone has heard of The Placebo Effect. You know these experiments where you have at least two controlled groups, and one group takes a substance designed to illicit a certain effect. Meanwhile, the other group is given a sugar pill. Both groups are given the same expected outcome. In most cases, the group that is given the placebo experiences at least ... Read More »

Top 10 Health Tips You Should Start Today

Let’s be honest, there are no quick fixes when it comes to health. Being healthy is a life choice, so forget surgery, pills, or the latest food replacement supplement. Here are my Top 10 health tips you should start doing today for a healthier tomorrow: 1. Drink a glass of water upon waking Drink water first thing upon waking up…I mean before you do ... Read More »

Can You Target Fat Loss?

sit up

As a follow up to my last post, “How Our Bodies Burn Fat”, a lot of people ask if it’s possible to target fat loss by working out specific areas (abdominals, anyone?). It’s a legitimate question. Certainly TV commercials for the latest abdominal workout gizmo would lead you to believe it’s possible to lose belly fat by working your abs so ... Read More »

How Our Bodies Burn Fat

Fitness woman pinching fat

The quick and short answer is our bodies burn fat when we expend more calories than we consume, but as you know I don’t focus on calories. Rather, I focus on the macronutrients. Nevertheless, let’s take a look at what really happens inside when fat-burning is taking place. Glycogen versus Fat When we eat and the food is digested, carbohydrates ... Read More »

Use Time Under Tension (TUT) to Build Muscle

Lifting heavy has it’s place, and in fact it was once thought to be the only way to grow muscle mass. However, research has shown you can increase muscle mass without lifting heavy and taxing your joints. Increasing muscle mass is important because the higher your muscle mass the more efficiently your body burns fat. Time Under Tension (TUT) Super ... Read More »

Why I wrote “Fat Burning Secrets”

When I competed in my first bodybuilding contest, I spent 16 to 17 hours a week in the gym. Doing a split routine where I worked out a couple of body parts in the morning, and then another couple of body parts or cardio in the evening was normal. It was a lot of work, and I was happy with what I achieved. ... Read More »

When is the best time to do cardio?

I get asked this question a lot, so here’s my take on this based on research as well as personal experience. In short, the best time to do cardio is when your glycogen stores are empty. How cryptic is that? Well, let me explain. What is glycogen (pronounced glahy-kuh-juhn)? Glycogen is the body’s main source of energy, and it’s created ... Read More »

HIIT Workout emphasizing Glutes-Stair Step Machine

Stair Master

OK, you know I’m a big proponent of High Intensity Interval Training (HIIT) over normal, long cardio sessions where you keep your heart rate at a certain level for 20 to 45 minutes or longer. The latter burns fat, but it also burns muscle mass while HIIT has even shown to increase muscle mass. “You’ll lose weight, build muscle, and boost ... Read More »