What You Should Know About Creatine

Creatine is surely one of the most popular weightlifting and sports nutrition supplements on the market. The benefits from this natural substance, which can be found in red meat and fish, include a boost in endurance during high-intensity training sessions as well as aid in the muscle recovery process. This additional endurance, which may provide an individual with a few more reps per set, translates into overall muscle growth. Although creatine is a very prominent supplement with many benefits, there are many aspects to supplementing with this product that the majority of people are unaware of.

The hype surrounding creatine is due to the muscle and strength gains that come along with its usage. Obviously you aren’t going to get ripped without working hard in the gym, but the energy that creatine administers will help you get up to five more reps, and in some cases more! What do 5 more reps mean? More muscle! Now, there are many people who are against creatine, primarily because of the water weight gain that comes along with its ingestion. Many people gain from 1-3 pounds in the first week of supplementing with creatine, but that’s nothing to be worried about: the extra weight will aid in lifting heavier and more overall muscle mass.


There are many general health benefits from supplementing with creatine as well. For one, it provides you with an increased level of energy, which enables you and causes you to move around more, which is good for blood flow and overall activity. It can also help to boost brain function as well as your memory. Creatine is available in many forms, including powder, pill, and liquid. Specialists suggest that ingesting the powder form of creatine would be most beneficial due to the fact that your body breaks it down and metabolizes it more so than a capsule.

Creatine is a great supplement that has many perks to adding it to your daily stack. Be sure to hydrate properly while using it and be sure to use those extra reps in the gym and you’ll surely see an increase in lean muscle mass. Many people fret over the water retention that comes from its usage. However, when you cycle off of the creatine and are not using it daily, that water will recede and your added strength and muscle gains will not.


Marquard Fitness is now taking clients: https://marquardfitness.wordpress.com/2015/01/05/now-taking-clients/


Now Taking Clients

Marquard Fitness is officially open for business for the year of 2015. We are now taking clients for specialized personal training that is based upon your own fitness goals. By choosing Marquard Fitness as your personal training service association, you will find yourself with a helpful, friendly, and intelligent trainer who will put you on track to earn the body you deserve. All aspects of your lifestyle, including your work/school schedule, nutrition, exercise routines, living situation, etc. will be taken in by your trainer and used to design a program specifically for you. Our website is currently under maintenance and an announcement will be made both on our blog as well as Twitter when it is fully functional. If your New Years Resolution is to get in shape, then you may want a specialist guide you on your fitness journey. If you’re interested in doing business with Marquard Fitness, please email marquardfitness@gmail.com to discuss rates and whatnot.

Happy New Year from Marquard Fitness!

Get Your Abs to Show!

Throughout the history of mankind, humans have viewed visible, muscular abdominal areas as symbol of strength and health. A great example of this are the Ancient Greeks and Romans, who’s gods were often portrayed as having an impeccably shredded core. Although having 6-pack abs is a very desirable and prioritized goal in many people’s fitness lives, obtaining one does not come easily. For some people, a shredded core is much harder to acquire than others. Each person’s body is different, and even though you may do your fair share of crunches at every workout, you may not be seeing the results you were hoping for. There are many reasons for why your abs aren’t showing, and there are also multiple solutions and methods of sculpting your abdominal muscles to resemble a god.

There are several reasons why your abs aren’t showing. The most popular cause for a lack of visible abs is the fact that you simply have too much body fat. Have you ever heard the phrase “Abs are made in the kitchen.”? Well, that statement isn’t far from the truth. Although you must do your fair share of core workouts in order to see an outstanding transformation, cleaning up your diet may be the most important thing on your agenda. By eating healthier and lowering your body-fat percentage, the excess fat that was previously covering your abdominal wall will subside and allow your 6-pack to really show.

Another reason that many people cannot get their abs to show is due to a lack of diversity in their core workouts and exercises. By performing only a small number of exercises, such as crunches and hanging leg raises, you are not allowing your core to work every muscle fiber and some are left out, but this can be prevented by implementing other movements into your regimen. Training your abdominal muscles at various angles will help to make them really pop out like you want. Yet another cause of the case of “invisible abs” is due to training with too many high repetitions. Just like any other muscle group, the abdominal area needs to be trained with heavy weight as well as lighter weight. By switching up your repetition range throughout the course of weeks or from day to day workouts, your muscles are being kept confused and are never expecting what you hit them with, so they’ll continue to grow.

Lastly, your abs may not be showing as well as you’d like simply because you’re training them too much. Much like your other muscles, your abdominal area requires proper recovery in order to grow stronger and more ripped. If you continue to break down your abdominal muscles everyday, you’re essentially wasting time since they aren’t given proper time to rebuild themselves. For best results among most people, (keep in mind, what works for some people may not work for you. Each person’s body is unique and responds differently to different things) you should train your abs roughly 3-4 times a week. This way, you are constantly making them stronger throughout the week, while also giving them proper time to heal and become better. Also, if you are in the gym throughout the week weight lifting and engaging in exercises such as squats, deadlifts, standing military press, etc., then your core is already being targeted and worked during your training.

Getting your abs to show is not very easy, trust me, we know! If you’d like any additional help or nutritional/training advice, feel free to shoot us an e-mail at marquardfitness@gmail.com.

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FAQ Blog Posts

Being a personal trainer is definitely not the easiest job in the world, but it is definitely one of the most enjoyable. There’s no better feeling than helping someone accomplish their goals and dreams, all while allowing them to build more confidence and faith in their self that will carry on in other aspects of their lives. Each person is different, so we have to analyze each individual’s needs carefully to experiment and determine what kind of program and/or diet will aid them in reaping the best results possible. However, many people tend to ask a lot of the same questions about fitness in general as well as nutrition. What to eat at what times of the day, how much they should be eating, how to lift in terms of repetitions and sets, the list goes on and on. So, in order to help answer these FAQ’s (Frequently Asked Questions) in a broad and general manner as opposed to responding to each person with the same question individually, Marquard Fitness is starting a blog “series” in which a random FAQ that we receive will be answered once per week. We will provide a detailed, thorough post so that if anyone ever needs help with that particular issue, they can go straight to the post and absorb all the information they need without us having to waste time responding to the same questions over and over. Let us know what you guys think, and be on the lookout for our first FAQ post, which will be released later this week.

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We will be doing a Honey Badger Performance Energy giveaway within the next few weeks, but first we need more followers on social media! We’ll send a tweet out announcing the giveaway, so be sure to follow us!


Don’t Overemphasize Cardio

Although every person’s goals and journey through fitness differ, many people struggle to find a balance in building muscle while losing weight/fat in the process. The problem is typically the fact they are overly worried about their stomach and their weight. They think that traditional cardiovascular training is the answer to their struggles, however, it generally isn’t. What many people do not realize is that performing the same cardio routine is much like performing the same weight training/resistance routine for an exceptionally lengthy period of time; your body adapts to it and no longer reaps the benefits that it did in the beginning. Therefore, cardiovascular training should be done in intervals and a high intensity in order to ensure a substantial amount of calories and fat are being burned. However, even high-intensity interval training (HIIT) based cardio is not necessarily your answer in your journey to lose weight and fat all while building muscle and gaining strength.

Overemphasizing cardiovascular workouts may be your downfall if you are still trying to build strength and muscle with a resistance regimen simultaneously. Yet another thing that many people do not realize is the fact that heavy weight training burns just as many calories as a legitimate cardio session would (sometimes, not in all cases obviously). After lifting heavy, the body begins to shed fat and calories throughout the day, even when you are not doing anything on an intense physical level. If you have the time to make it to the gym twice per day, doing cardio training in the morning to boost metabolism for the remainder of the day and doing your weight training later in the day may be your best bet. However, if you only have the time to make the daily gymnasium voyage, then weight training should definitely come before cardio! Once your body is fatigued from cardiovascular training, you will not be able to get the full benefit of building muscle mass and strength from your weight-based routine. Be sure to take all of these things into consideration before deciding to alter your workout routine; each person is different, so different things work for different people. Find out what works best for you!

Should I Train in the Morning or Afternoon?

“Should I train in the morning or afternoon?” This is one of the most frequently asked questions that personal trainers receive. However, it isn’t a question that has a right or wrong answer. There is no perfect time of the day for everyone to workout. If there was, the gym would be overly crowded for a few hours everyday, then empty for the remainder. The answer to what time of day you should train has to be answered by you. By figuring out the way your body functions, you can figure out when your training will be at its best.

Morning workouts can be extremely beneficial, especially to those whose aim is to lose weight, because morning training can help boost metabolism throughout the day. Also, if you have a job or attend school that prevents you from hitting the gym in the afternoon or at night, then working out in the morning may be the only time that you can get a productive training session into your busy schedule. Another benefit of morning workouts is an enhanced, more positive mood for the rest of your day (Exercise releases endorphins that are linked to feelings of happiness). Some people (I’m definitely not one of them) claim that they have more energy in the morning, so if you are one of those people, then you should definitely try your hand at A.M. training. On the other hand, if you are generally very groggy in the morning, then perhaps you should stick to working out during the back end of the day.

Training in the afternoon is much more common among those who engage in fitness activities. Most people aren’t very fond of waking up early for a job or school, so waking up to get a workout in before then is simply absurd to many. Although morning training does have its benefits, there’s nothing wrong with getting a pump while the sun’s on its way down! By working out in the afternoon, you have already absorbed a sufficient amount of carbohydrates and proteins throughout the day that will fuel your muscles to perform to their best. Make sure your diet consists of healthy, complex carbs along with proteins that will help to build lean muscle. By doing so, you will surely have more energy than you had expected and any fatigue you had witnessed with a less healthy diet will be sure to fade significantly.

There are several factors to consider when deciding what time of day is best for you to train. You must look at how YOUR body functions, how YOUR schedule is designed, etc. Just because others have found success using certain methods doesn’t mean you will. What works for others may not necessarily work for you. Find out what will help you reap results the fastest, and work from there. Try out a few morning workouts if you’re a P.M. guy, and start training some in the later part of the day if you always get your fitness done first thing in the morning. There’s nothing wrong with figuring out more about your bodily functions and trying out new things!

Cold Shower Therapy

Do you enjoy long, hot showers? Of course you do. Showers are undoubtedly one of the most relaxing and enjoyable parts of your day. However, if health is one of your top priorities in life, then perhaps you should consider turning the knob to the right the next time you step into your bathroom. Conditioning your brain to accept, survive, and embrace discomfort is one of the practices that can greatly impact the rest of your life. Not only athletes, but entrepreneurs looking to achieve their goals are typically those who engage in cold shower therapy. There are many health benefits to taking cold showers, but that’s not what it’s all about. The uncomfortable feeling that you get while allowing the frigid, numbing water to pour down your body is what makes cold showers so beneficial to everyday life. Overcoming discomfort and sacrifice in minor areas of life (showering) will allow for an individual to persevere in everyday life and accomplish their goals.

If you aren’t intrigued by the thought of making yourself experience discomfort daily, then perhaps the health benefits of cold showers will sway you to at least attempt plunging into the icy waters. Apart from a good diet and regular exercise, taking part in cold showers is possibly the healthiest decision you can make. One benefit from cold showers is increased blood circulation. When your body temperature is considerably low compared to that of what it would be on average, blood begins to flow to your organs so that they can be kept warm. Warm water, on the other hand, sends water rushing to the skin, which can be vital to improving acne and eliminating other blemishes. So, if you do decide to take cold showers, go ahead and alternate between warm and cold from time to time to help not only blood circulation, but to keep your skin healthy as well.

When you were a child, you were probably told by your elders that you shouldn’t play in cold weather or rain so that you may avoid sickness. However, allowing your body to regulate its internal temperature in a cold shower will help strengthen your immune system. Your immune system somewhat defines your health, and if yours is weak and you get sick frequently, then cold showers are definitely for you. Are you constantly having negative thoughts about your goals, future, or other aspects in your life or simply feeling a bit demotivated and uninterested? Cold showers can help to improve your mood and increase optimism in your outlook on life. The cold water can simulate what is known as nor-adrenaline secretion in the human brain, which can help to improve mood disorders such as depression and some bipolar tendencies.


Are you a gym-goer? Are you looking to increase your testosterone, metabolism, and rate of recovery? Cold showers can help accomplish all of these almost instantly. Natural ways to increase testosterone should always be something you are looking for if you are looking to build muscle and/or shred fat. Added motivation, aggressiveness, and confidence can result from increase in testosterone levels, all of which are vital to success in the weight room. Also, when your body is continually regulating its internal temperature due to the cold water bringing it down, calories are burned as well as fat itself. This aids in the rate of metabolism within your body, which can help with weight and fat loss. Lastly, cold showers can help speed up your muscles’ recovery time. DOMS (Delayed onset muscle soreness)  is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. Exposure to cold water can reduce lactic acid buildup and decrease soreness fairly quickly. If you tend to hit the weights daily, then a decrease in DOMS could be very beneficial to your training regimen.

So, what are you waiting for? Go hop in a cold shower and try your hand at experiencing relative discomfort. It all starts with your decision to actually do it! From my personal experience, the more you engage in cold showers, the easier they are to withstand and over time they actually become enjoyable, especially after a tiresome or hardworking day. My advice would be to turn the knob further and further toward cold day by day, slowly but surely. I would not recommend beginning with a hot shower and then attempting to make it colder gradually. Just go ahead and get in there and get used to it; it only takes a few minutes. Focus on your breathing when you enter. At first, you may hyperventilate (this is the worst part, but it’s easy to get over). Make sure to take deep breaths and if needed, throw some shadow punches to get your blood running and breathing on a more regulated pace.

Cold showers are one of the healthiest decisions that I have made in my life and it has paid off not only in the gym, but in life as well. Not only will your physical health be improved, but you will begin to develop and build mental toughness while battling discomfort. By readying yourself to experience this discomfort, you will be prepared to take on the many challenges that await you for the remainder of your life. Within just a couple weeks of taking cold showers, I was able to get in the shower, put the water to the coldest setting as soon as I turned it on, and stand in it for as long as needed all while breathing normally. It doesn’t take long for your body to become accustomed to this new way of bathing, it just takes that initial drive and getting over that voice in your head begging you to make the water nice and steamy.