Blog | Black Clover Fitness

Personal Training near Omaha RSS Feed




  • RMR, What it is, and why YOU need to know yours!

    RMR, What it is, and why YOU need to know yours!

    RMR, or Resting MetabolicRate,refers to the total number of calories burned when your body is completely at rest. It's the number in which you need to know when starting your exercise protocol. Simply put, it's the baseline number in which youwould use to start if youwere to add or subtract calories to help you reach your goals. Here is an example - - Let's say Timmy has an RMR of 2000, meaning he burns 2000calories at rest every day. Timmy has a goal of wanting to lose 10lbs. We can use this number to calculate the timeframe in which it will take Timmy to reach his goal. There are 3500 calories in a pound, so we must burn 35,000 calories to lose 10lbs. First off, as an ....

    Read more
  • Food For Thought, Feb

    Food For Thought, Feb

    Staying the course with nutrition... Is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it! Here is February’s Food for Thought Recipe By lunchtime, your body will need a solid combination of protein, ....

    Read more
  • The Health Benefits of Turmeric

    The Health Benefits of Turmeric

    What exactly is turmeric? Turmeric is a root relative to ginger that grows primarily in India and Southeast Asia. It is most commonly used as a spice in both Asian and eastern Indian dishes but is also a popular food dye. It has a faint peppery taste and smell to it and is of a very deep orange color, which often gives mustard its yellow hue. Why should you consider adding turmeric to your daily diet? Turmeric has a very long history of being recognized as one of the world’s healthiest foods and as one of nature’s most powerful anti-inflammatory foods. Since almost all disease begins and thrives on inflammation, keeping inflammation at bay can have many ....

    Read more
  • To Eat, Or Not To Eat..?

    To Eat, Or Not To Eat..?

    To Eat or Not to Eat: A Morning Tale There are numerous theories, myths and ideas surrounding the base idea of working out first thing in the morning fasted will help burn fat faster. My best guess is this myth is formed around the idea that once you wake up and have not eaten anything since dinner your glycogen stores will be low, which means during your workout you will use fat as fuel to burn instead. I can see why people would think this idea works, it has been 8 – 12 hours since you last ate, your body still is actively working and using calories and no food is going in to provide more energy, so in this slowed metabolic fasted state body fat stores can be used in place ....

    Read more
  • Start The Day Off Right!

    Start The Day Off Right!

    Staying the course with nutrition... Is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it! Here is January’s Food for Thought Recipe Breakfast is often referred to as the most important meal of ....

    Read more
  • Too Much Of A Good Thing?

    Too Much Of A Good Thing?

    The number one question... We areasked when approached by a new client is how many times a week do I need to train? Unfortunately, there isn’t a one-size-fits all answer. Honestly, it depends. It is hard to give an exact answer because several factors play a role: How intense is each workout? Are you warming up correctly? Are you following a nutrition plan? The thing we need to watch out for is over-training. While over-training can occur in a variety of different ways, it typically results from a combination of hormonal, neuroendocrine, and nutritional imbalances, secondary to heavy training. The Signs of Over-training - Although it can produce positive outcomes, intense ....

    Read more
  • Ditch The Scale Already!!!

    Ditch The Scale Already!!!

    Countless people every day ... Are starting a new exercise routine or starting a new diet, with the goal of losing weight. Weight is such a fickle idea; what is a healthy weight? What is the best way to lose weight? How can I drop the most weight in the shortest amount of time? So, what do we all do, we go out and buy a new scale believing that is the first step to staying on track to get to our goal body weight, but is that scale really a tool that is going to help on your journey? Or is it going to become an instrument that leads to failure? Listen I get it, we all get it, diets suck. They just do, and no one enjoys going on them. Diets and new food cleanses have been around ....

    Read more
  • Maintain, Not Gain!!

    Maintain, Not Gain!!

    You’ve almost made it through the entire holiday season-only one month to go... How are you feeling about your health and fitness goals at this point? October 31 st – January 2 nd are the danger zones in the fitness industry. It’s when we start to see our clients slipping on their year-long trek toward health and fitness. Is it surprising? No. But, we want to make sure that the times they are choosing to skip the workout are only setbacks on their journey. While many will find it difficult to stick completely to their health and fitness plan through the end of the year, there are some ways we would like to share with you to maintain and not gain during December. ....

    Read more
  • Pre - Thanksgiving Edition ...

    Pre - Thanksgiving Edition ...

    I don’t know about you ... But I am transfixed by all of the books, articles and advice available when it comes to healthy eating – especially the ones that give you healthier alternatives to your favorite foods. With America’s feasting holiday upon us (Thanksgiving), there is no better time than to put together a list of Eat This, Not That, the Thanksgiving Edition. I’ve compiled a short list of a few very tasty, yet more healthy, alternatives to the main dishes that will laden your table this Thanksgiving. The Main Event: TURKEY TOM Americans, as a whole, look to this tasty bird as the main dish every Thanksgiving Holiday. It takes a million hours to ....

    Read more
  • Setting SMART Goals

    Setting SMART Goals

    How many times have you started a fitness program.... Just to give up a week or two in because you weren’t achieving the results you wanted? Be honest. Most of us have done it. Living in an instant gratification society makes it tough to wait for things we want. But, the truth is that with fitness, you’re playing the long game. Sure, it’s fun to see quick results with crash diets, but does it last? Not usually. Today, I want to talk to you about setting SMART fitness goals. SMART is an acronym that is used across the industry to help you understand each step of setting a realistic goal – one that you can accomplish and sustain. Specific - ie: I want to ....

    Read more


Request information

Request Information Now!