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...
by Mike Padua | Aug 14, 2025 | Full Of Strength
Hydration isn’t just about quenching thirst. It’s the quiet engine behind temperature control, joint lubrication, digestion, nutrient transport, and overall performance. Your body water lives in intracellular and extracellular “compartments,” and it supports...
by Mike Padua | Jun 24, 2025 | Full Of Strength
If you’re over 25 and think bone growth is just a thing of the past—think again. While your bones may not be lengthening anymore, they’re constantly remodeling and adapting to the way you live, move, and fuel your body. As a personal trainer, I often remind my clients...
