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Blog

To tired to workout? How to push through fatigue and get it in

Michael Buckley

In the case of feeling fatigued but not completely run into the ground, it is best to hit the gym. If you haven’t gotten enough sleep, you don’t have to have to train like Rocky training to fight the Russian running around like a madman in the barren wilderness of Siberia. Push yourself but be kind to yourself; if you’re not as strong as you usually are, rest assured, that not every workout is created equal. Why are you tired? Do you have a touch of insomnia? If so, one of the best ways to address insomnia is with consistent exercise.

Here are my tips to ensure you get the best possible workout when you're tired...

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Managing Expectations

Michael Buckley

Progress happens incrementally, little-by-little and my clients get stronger, better and closer to their goals every week, all of them. Acknowledging the little victories along the way is essential in building the consistency needed to meet those big benchmarks. Folks want results and sometimes you need to force them to hit pause and reflect to realize that results aren’t just something that happens in the span of the 6 weeks between the “Before” and “After” pix in an advertisement for a “miracle supplement.” (Don’t get me started on that crap. That’s an entirely different post.) The results of our efforts (and without effort there are no results) are usually right there in front of us on the daily if we take the time to recognize them.

 

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WTF?!?! I’M WORKING OUT BUT GAINING WEIGHT

Michael Buckley

Here are a few questions for you: are you weighing yourself every day? Twice a day? Once in the morning and once before you go to bed? Are you weighing yourself at the same time every day?

 

If you answered yes to any of the above, STOP DOING THAT! It’s not going to help you meet your goals.

 

So how should you be tracking your progress? I can help.

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How much cardio should I be doing?

Michael Buckley

Your body is an incredibly efficient and versatile machine, so it adapts to steady state cardio rather quickly. As your body adapts to a particular activity (like running on an elliptical machine) it becomes more efficient in the way it expends energy to perform a task it once found grueling (meaning you will burn fewer calories performing that task.)

 

The antidote to overcoming a plateau like that is to increase the intensity of your workout program.

 

The good news is that even if you are pressed for time, you can still take your cardio up a notch so you can burn more calories without taking your caloric intake to an unsustainable level.  Working with intense intervals for abbreviated periods of time will improve your cardiovascular conditioning and endurance more than doing moderate traditional cardio over a longer period of time and you will burn more calories in less time working this way.

 

But… Cardio alone isn’t going to solve your problem.

 

The answer to “how much cardio should you be doing?” is actually…

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HELP! I’m trying to lose weight but exercise makes me hungry

Michael Buckley

Almost anyone will experience an increase in appetite when they drastically change the intensity of the fitness regimen, even if you are already in excellent shape. It’s not surprising that you’re experiencing a marked increase in appetite as you have shifted from being more or less sedentary to full throttle in a relatively short period of time. What you are experiencing is to be expected but there are some tips I can offer to help you work around it.

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Empty stomach

Michael Buckley

In theory, the empty stomach workout theory operates under the assumption that, without access to other energy sources, your body will tap into fat stored in the body as its go-to energy source that you will burn fat without losing muscle gains. While it is true that your body does use fat as an energy source during exercise. However, it is not the primary source of energy. 

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IS COFFEE A GOOD WORKOUT SUPPLEMENT?

Michael Buckley

When you are in the personal training industry your clients’ off time is your work time. As such, my most sought after time slots during the week occur between 6 AM and 8 AM in the morning. It is an occupational necessity to not only be awake during these hours but to be alert, conscientious and articulate. Despite this fact, I am not what you would call a morning person. I am grateful to coffee every morning of my life and so are a number of my early morning clients.

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