Calories, Cardio, Diet and Nutrition, Exercise, Fat Loss, Fitness, General Health, goals, Health, Heart Rate, High Intensity, Machines, Muscle, Running, Uncategorized

Calories: How Many are you Really Burning

First, let me make one thing clear, I am writing about this topic because it is a major pet peeve of mine. Consistently I have clients telling me, I burned “x” calories on “y” machine (calorie readings from cardio machines and/or heart rate monitors (HRMs)), isn’t that great?!?!? While I am happy for them, and… Continue reading Calories: How Many are you Really Burning

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#findyourfit, #fitcamp #trackingequalssuccess, #jnicholsfitness, #weightloss #diet #exercise #nutrition #foodjournal, Aerobic Exercise, Anaerobic Exercise, Body Weight Exercise, Cardio, Circuit Training, Diet and Nutrition, Exercise, Fat Loss, General Health, High Intensity

Avoid the Plateau

Did you know that your body is the smartest machine on the planet?! It’s almost too smart for its own good. The body is constantly adapting and changing based on the environment, the activities you are doing, etc to maintain and even state, called homeostasis. Homeostasis is your body’s desire to be even steven, for… Continue reading Avoid the Plateau

Cardio, Core, Exercise, Fat Loss, High Intensity, Interval Training

Reaching a Plateau. How Do I Get Past It?

It's happened to all of us, after making great strides in weight loss or muscle gain we suddenly hit a wall. What once worked to get you leaner and stronger no longer has the desired effect. Reaching the dreaded plateau. The time when doubt, and even worry starts to set in that all your exercise… Continue reading Reaching a Plateau. How Do I Get Past It?

Aerobic Exercise, Anaerobic Exercise, Cardio, Circuit Training, Cross Training, Exercise, General Health, Heart Rate, High Intensity, Interval Training, lactate threshold, Running, Specificity Theory

Anaerobic Training For Running

I should start by quickly defining the difference of aerobic and anaerobic exercise. The typical definition is that aerobic exercise is with oxygen, and anaerobic exercise is without oxygen. This is a bit misleading and based on internal bodily functions, but that science is a bit complicated to explain in just a few hundred words.… Continue reading Anaerobic Training For Running

Cardio, Diet and Nutrition, Exercise, Fat Loss, General Health, Spot Reduction

Spot Reduction: Is it Possible?

There is a common belief that exercising a particular area of the body will cause the fat in that area to decrease. I hear it all the time from my clients, "I want to lose fat here, I want to gain muscle there, and so on". The most widely held example is doing sit-ups to… Continue reading Spot Reduction: Is it Possible?

Cardio, Exercise, General Health

Intensity Vs. Duration: Just How Much Cardio Should I Do?

First, just a few quick definitions.  Intensity is defined as how hard (based on Maximum Heart Rate, mHR) a person works during exercise. Moderate intensity is between 50-60% mHR, and high intensity is 75%+ of mHR.  Duration is defined as work done over a set amount of time or distance. A common mistake most people… Continue reading Intensity Vs. Duration: Just How Much Cardio Should I Do?