by Mike Padua | Jan 7, 2026 | Full Of Strength
“Deadlifting changes your DNA in 20 minutes” (…kind of, but not how Instagram thinks) “Deadlifting changes your DNA in 20 minutes” is a slightly misleading statement, but it’s not complete nonsense, and it did get your attention. As a personal trainer working with...
by Mike Padua | Dec 31, 2025 | Full Of Strength
Oversized Stanley cups are out and fitness wearables are everywhere in Chicago right now. In condo gyms across the West Loop and Gold Coast, I’m constantly seeing clients walk in with a WHOOP band, Apple Watch, Oura ring, or Garmin, and a ton of questions about what...
by Mike Padua | Dec 17, 2025 | Full Of Strength
Tired of grinding in the gray zone? This guide explains Zone 2 cardio, how to find your true Zone 2, and how to blend it with strength training for smarter fitness in Chicago. If you hang around runners or cyclists on the Lakefront, on the 606, or people training in...
by Mike Padua | Nov 25, 2025 | Full Of Strength
Learn what VO₂max really is, why it predicts your ‘fitness age,’ and how smart personal training in Chicago’s West Loop and Gold Coast can improve it in just 6 – 12 weeks. VO₂max is one of those terms that sounds very “lab coat,” but it describes something...
by Mike Padua | Sep 25, 2025 | Full Of Strength
We are only moments aways! The Chicago Marathon is on October 12, 2025, and you have already locked in hydration and fueling within my last two blogs. The last piece I want you to use is heart rate variability, or HRV. HRV is the small, natural variation in the time...
by Mike Padua | Aug 28, 2025 | Full Of Strength
When the forecast says 80°F or higher and humid, your plan needs three pillars: carbs to go, protein to repair, and healthy fats to sustain and that’s on top of smart hydration. Here’s the “why,” plus a simple training-day menu you can actually follow. Note: I...
