How Much Cardio Do I Need?

Cardio is such a common question and it’s also one of the most difficult ones to figure out because it is extremely variable depending on each person as well as their goals. Many people don’t know where to start with cardio which is totally understandable because everyone seems to do cardio a little differently. You talk to one person and they’ll say they go hard on the elliptical for 45 minutes 6 days a week and then someone else might say they do the bike once a week for 20 minutes. So who’s right? Well, the honest answer is both of them could be right.

However, I will say that in my opinion 45 minutes on the elliptical 6 days a week could be classified as a humane form of torture (unless you enjoy it!) and you don’t have to start out with that much cardio. I can’t promise that you might not eventually need that much cardio because it truly does depend on someone’s goals and the general timeframe of those goals. My number one recommendation for people who come to me looking to lose weight is that you want to start out with lifting and a proper caloric deficit, and then add in cardio as you go when it’s necessary. I utilize cardio (for both myself and clients) as a tool to either push for extra weight loss on top of current progress or break through a plateau. Lifting and nutrition come first and always but cardio is on a day-to-day or week-to-week basis.

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April Friday Favorites

I know it’s May already but I wanted to do a quick round-up of some of my favorite things that I found this past month in April. I attempted back in February to do this one a month, but, well you know me and how that went haha! I didn’t exactly stay on the ball with that one but it was a good idea in theory. Anyway, so I ran across a lot of new things lately so I wanted to share them on here! Warning: yes it’s mostly food, what else would you expect from me! 🙂 Continue reading

“Females Didn’t Do That In My Day”

As a woman in the fitness world, there are a lot more obstacles that I have to overcome compared to my male coworkers. I am NOT trying to make this a feminist post or argument but it is a basic fact. Less men are willing to work with me as a female trainer and I get questioned more about if my education and information is trustworthy. I’ve been told straight to my face that I “don’t know what I’m talking about” when in fact I know exactly what I’m talking about. Deadlifting dude if you’re reading this, enjoy that herniated disc you’ll have in a few months. Not that I’m bitter about that or anything haha!

However, yes there can be a lot of gym bros (I went with a nicer term 😉 ) that I have to deal with but then there is also the outpouring of support that makes up for most of it. The funny thing is that I find it’s the older men and women who are more accepting of what I do versus guys my own age. I would’ve thought it’d be the other way around when I first got into weightlifting but it’s totally the opposite!

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How To Do An Intuitive Cut

I posted last week how I chose to do an intuitive cut this time around and got a couple questions of how to do this or how I’ve been implementing this. First off, I’d like to say that I’ve truly been doing this however works for me, and didn’t look up any particular ways to do a cut this way. So this is all just based off my personal experience! I will say though that I’m very happy with how things have been going lately.

The first thing is I’m still measuring everything. Even though I’m not tracking I still like to be conscious of portion sizes, and I’ve been doing this even since I deleted my tracking app back in the fall. I’ve always paid attention to portion sizes whether tracking or not. I think that’s where a lot of people can get tangled up because they don’t know what an actual serving size looks like. So my first piece of advice is to familiarize yourself with what 4oz of meat looks like, a cup of rice, or a serving of fruit. I bought a fairly inexpensive scale from Target awhile back and weigh out my food to help me learn about portion sizes. It didn’t take long before I could begin eyeballing what I needed, which helped a lot with going out to eat or other events where I didn’t have my measuring tools handy. It’s something that I recommend for everyone, to educate yourself about the amount of food you’re eating because you might be surprised by the true amount.

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