Fall Fun with Food!

Fall Food


Fall is in the air…the cooler weather brings with it happy memories and feelings of excitement especially when we get together with friends and family for good food, conversation and football! As the weather changes bringing with it invitations for barbecues, tailgates and parties – it’s important to remember the food served at these events can sometimes keep us from meeting our fitness goals (but they don’t have to!).   Here are a few ways to keep your diet in check while still enjoying friends and family.

Ten Common Mistakes I See People Make In The Gym

I’m about to enter my 11th year in the industry (woah).  Given this ,  I seen about every mistake a person can make in the gym.  Here’s a list of the ten most common ones that tend to hinder people’s progress.

1.  More Is Better

Quite frequently I have people come in the gym who want ask “Can I train every day?”  The answer is typically a resounding no.  Their thought process is that if three days per week is good, then 7 days per week must be awesome!  I will inform them that their body needs to recover properly.  You don’t get better by working out; you get better by recovering from working out.

Work + Rest = Success

And yes, I know competitive weightlifters train up to 13 times per week.  You aren’t them.

Meet August’s Client of the Month – Tim!

Tim Bullen


What made you initially choose Nunn’s Performance Training?

I had taken advantage of the free sessions offered when they were affiliated with a different gym, and enjoyed the workouts, but at the time wasn’t quite ready to give it a shot. Several months later, I noticed a decline in health and realized I needed a change and so I went back to Nunn’s and haven’t looked back!

What have your accomplishments been so far?

My biggest one has been changing my health to a degree that I no longer am a type 2 diabetic! I can honestly say single handedly that it was from working out at Nunn’s. I was controlling my diet but it wasn’t enough. Working out dropped my blood sugars back to where they should be.

How has your success in the gym impacted your daily life?

I have more energy and strength throughout the day!

Meet July’s Client of the Month – Dana!

Dana Schultz

What made you initially choose Nunn’s Performance Training? 

Before I started going to Nunn’s I was working out at another gym. I felt very lost in the gym and didn’t really know what I was doing, I also wanted to make sure my form was right to avoid any injuries.

What have your accomplishments been so far? 

I have been getting stronger every week and my diet has been much better now.

How has your success in the gym impacted your daily life? 

My success in the gym has impacted my daily life by making me feel more confident and I have a better self image.

 What are your future fitness goals?

I hope to be able to do a powerlifting competition and be strong for my size.


A Different Reason To Exercise


Here’s a list of some of the more popular reasons to exercise:

  1. Help to prevent the onset of Type II diabetes
  2. Helps maintain weight loss
  3. Boosts HDL or “good” cholesterol
  4. Decreases triglycerides
  5. Helps to prevent strokes
  6. Helps to prevent certain types of cancers
  7. Improves sleep
  8. Improves sex life
  9. Improves cognitive function

Given this, Why do people quit?

The latest IHRSA stats show that 30% of fitness goers drop out in the first six weeks.  An average gym will only 13% renew of their members from year to year (NPT renews 84% – and that includes athletes who go off to college and/or move away).  It’s my opinion that most of these failures are the result of a failing business model of renting equipment – by that, I mean pay a monthly fee to use equipment, buyers remorse from high pressure sales, and not getting the results because these gyms hire unqualified trainers with online certifications who give out cookie cutter programs.

Meet June’s Client of the Month – Jerry!

Jerry CORE squat



What made you initially choose Nunn’s Performance Training?

I was looking for a trainer to push me to the next level and to keep me challenged, and I have found that at Nunn’s Performance.

What have your accomplishments been so far?

I have made it through 2 shoulder surgeries and now at 45 years of age I am stronger than ever. Even competing in a weight lifting competition for the first time ever, hitting my personal best on all lifts.  When I started 7 years ago I barely could deadlift 245lbs now I have a max lift of 430 lbs and can squat 350 lbs.

How has your success in the gym impacted your daily life?

It gives me energy throughout the day and confidence in being able to perform my job with the fire department.

Why High Intensity Interval Training is Worth Your Time



How much time do you clock on the elliptical or treadmill trying to obtain your fat loss or fitness goals?  What if I told you there could be a better (and shorter!) way?  High Intensity Interval Training (HIIT) includes short blasts of maximum effort followed by recovery periods. All the cardio blast you need without the hours staring out into space on the stairmaster.

Now, don’t get me wrong. I like to run. I like the wind in my hair, the sunshine, the runner’s high, the whole bit. But for reaching fat loss goals, there may be a better way. It really boils down to increasing your resting metabolic rate (RMR). I know we’ve talked about that on here before but as a reminder, RMR is the rate in which you burn calories at rest throughout the day.  If you can increase your RMR, you’ll burn more calories daily. How do you increase RMR? Build muscle.

What If I Trained A Superhero?

So, I was watching “The Dark Knight” this week and it kind of got me thinking.  How would I train a superhero?  By superhero, I mean the Batman or Ironman types, not the mutants.  These are just normal (but rich) dudes who decided they wanted to fight crime.  So, lets’ just pretend for a minute that Bruce Wayne called and asked me to be his coach.

Fitness Avon

Let’s go over some thoughts I have about it.



Recovery would be a huge issue for Batman (more so than Ironman because of the suit).  I’d probably track his recovery with one of the Heart Rate Variability (HRV) monitors on the market.  Simply put, heart rate variability is the difference in the amount of time that passes between each beat.  This gives us a peek at what the autonomic nervous system (especially the sympathetic/parasympathetic nervous system) is up to and tells us how much stress (both physical and mental) the athlete is under.  Mike Robertson wrote a good post about it here.  By monitoring the stress levels of the hero, the coach can adjust the intensity of the training session accordingly.

Meet May’s Client of the Month – Connie!

Connie Laws2

What made you initially choose Nunn’s Performance Training? 

Jerry Bessler had started working out at the gym and had made some serious improvements in his overall strength so I thought I’d give it a try.  I’m glad that I did.

What have your accomplishments been so far?

I have increased my strength, improved my confidence, competed in some competitions, and met some awesome people at the gym.

How has your success in the gym impacted your daily life?

Since my job can be very physical at times and a lot of our equipment is bulky and heavy, I feel like it has helped me perform better at all the tasks I have to accomplish on a daily basis.

What are your future fitness goals?

To get past my mental block on the deadlifts!!! Well….and to be as awesome as Jason Nunn.

5 Simple Rules to Follow At Mealtime

It can be overwhelming and difficult to know just where to start when you want to lost weight/bodyfat.  Try these simple rules at meal time to help move you towards your goals.  They may not be fancy or cost a ton of money, but they work every time!  Sidenote: Healthy eating and exercise are both 100% important in the quest for your ideal body composition.

5 Simple Rules to Follow At Mealtime

Nutrition Avon

Schedule yourself twenty minutes, at least, for meals.

This can seem like an eternity if you are used to eating on the go – especially if you’re someone who attempts to maximize your workday by working through lunch.  The communication between our gut and our brain is a little slow. When we eat quickly, we are much more likely to eat far too much in the twenty-minute time period it takes for your brain to realize its’ content.  Make sure to wait before going back for seconds or finishing the food on your plate.