The Question of Cardio

A common question I often get asked is when should you do your cardio?

Should you do it before or after your workout has been the debate for some time now.

I feel that there is no correct answer to this that applies to every single person.

If you are worried about not having enough energy for your full workout by doing your cardio beforehand, then save it for after or on a totally separate day.

If you think you won’t have the energy to do cardio after an entire workout, then do it before you lift, or again, on a totally separate day.

I personally split my cardio sessions up into half before I lift, to get a good sweat going, and then the other half after my full workout. This is what works best for ME and fits best into MY schedule.

Every person and their body/schedule will be different, so I recommend finding what works best for YOU, not what someone tells you is the right or wrong way to do it.

Perform your cardio during a time when you have the most energy for it. If you work 12 hour days and expect to hammer out a cardio session in the evening after work, you are probably going to be too tired to do it.

If you have to wake up a little earlier or play around with your schedule to fit it in, then by all means do so.

Just pick something that works best for you so that you can stick to it long term and not burn yourself out!



Happy Saturday!

Hey everyone!

I hope your weekend is off to a great start.

I just wanted to follow up with another post about my GoFundMe page.(


For each donation that I receive, I will automatically enter you to win a product of your choice from AI Sports Nutrition.


They are a company I have been working with for a while now and their products are absolutely amazing!

Every little bit helps and starts to add up, so head on over to my page and make a donation and enter to win a free sports supplement product!

Thanks guys!!

GoFundMe Page

Happy Monday everyone!

I have just recently started a GoFundMe page ( to raise money so that I can study and receive a certification in Nutrition through the International Sports Sciences Association. This is the same organization that I  received my personal training certification through. These certifications are not very cheap, so I am asking for any and all help so that I can afford to get this certification and be able to reach and help even more people achieve their health and fitness goals.

I know a lot of you are big gym rats and fitness enthusiasts. I ask that you please take a look at my page and donate anything that you can. Even if it is only $1, $5, or $20, all of this will add up and help me reach my goal so that I can get the materials to study and receive my Nutrition certification.

You will be helping out with a great cause and that should make you feel great.

Please share this link with your friends and family and spread the word about it to help me out as well. Thank you so much guys!

Fitness Friday: Supplementation

Hey everyone! I hope you are all ending your weeks on a good note!

I wanted to talk about using supplements today. Supplements are very beneficial when used with a healthy diet and exercise program. There is a little confusion with supplements though. They are designed to SUPPLEMENT your diet and exercise programs, not replace them.

There is no magic pill out there that you can take that will cause you to lose those unwanted 10 pounds overnight. You have to eat right, exercise daily and use the supplements properly.

Many people do not know which supplements they should use. A few of them that I recommend are a good multivitamin, fish oil, creatine, glutamine, whey protein powder and BCAAS.

Fortunately for you, these supplements can be found at and you can even use the discount code “Duncan30” to get 30% off of them!

Start your new year off right with the proper supplementation brought to you by AI Sports Nutrition. Try them out and let me know what you think!


The Principle of Effective Food Combining

Hey everyone! Happy Saturday! I hope you are all having a great day so far and enjoying some time relaxing or being productive and catching up on some things.

I would like to share with you some information regarding your food choices and the foods you decide to pair together when you eat. This information is what I learned in the book Unlimited Power by Tony Robbins. This will make you think about the foods you are putting into your body and the choices you have been making regarding nutrition.

What it all boils down to is different types of foods require different kinds of digestive juices, and not all digestive juices are compatible.

Do you eat your meat and potatoes together? Do you pair fish with rice or cereal with milk? These types of combinations are harmful to your internal system and rob you of your energy.

Different foods are digested differently. Starchy foods (like your breads and rice) require an alkaline digestive medium, which is initially supplied in the mouth by the enzyme ptyalin. Protein foods require an acid medium for digestion- hydrochloric acid and pepsin.

These acids and alkali cannot work together at the same time. They neutralize one another. If you eat a starch with a protein, digestion is impaired. This undigested food becomes a breeding ground for bacteria, which then ferment and decompose it, giving you digestive disorders and gas.

Your body is being robbed of its energy because while you sleep, your body is working extremely hard to digest all the incompatible foods you ate throughout the day. When you make appropriate food pairings, your body is able to work more efficiently and it does not waste your energy through digestion.

So if you want to feel better and have more energy, try pairing your foods differently according to this information and see what a difference it makes. Your body will thank you.

TRX Training

Hey everyone!

I hope you all have been getting started on your new year’s resolutions!

If you are a little nervous about going to the gym and working out in front of a bunch of strangers, an at home workout may be just the right thing for you.

For an effective and fat burning workout you can perform in the comfort of your own home, I highly recommend checking out the TRX Training System. This thing is absolutely awesome and super easy to use.

You can do variations of the push up, squat, row, and even abdominal exercises with it! How cool is that?! Set up and use is very easy and simple.

Now is the time to take your health and fitness into your own hands! Start today by giving the TRX Training System a shot!

If you would like to check it out, head on over to the site via the link provided here!

And let me know if you have any questions!

TRX Training System

The Practice of Meditation

Hey guys!

I hope everyone had a very safe and happy new year!

One thing I wanted to talk about today is the practice of meditation.

I have been meditating for a few months now and have gradually worked my way up to at least 15 minutes per day, if not more. Meditating is often overlooked in the health and fitness industry. It can be a very valuable tool to help improve not only your physical health, but your mental health as well.

The idea is that you basically sit in a comfortable spot and close your eyes. Relax and focus on your breathing, inhaling and exhaling deeply. Let your mind take you wherever it wants to go. Feel your lungs filling with air and feel your body easing up with every breathe you push out.

One mistake that I made when first starting out was trying to keep my mind completely clear, as if I was staring at a blank chalkboard or something. I was not allowing any thoughts to be present. I now realize that this is an important part of meditating: you must allow whatever thoughts that enter your mind to be acknowledged. Feel the emotion connected with whatever it is that comes to mind, don’t try to block it out. Realize that it is occupying your mind, allow it to show you whatever it is that needs to be seen, and move on to whatever comes in next.

Meditation has helped me connect with my inner self a lot better and I can control what I allow to enter my mind on a daily basis. I am able to project more positive energy out into the world, and in turn, attract more positive energy into my life.

I encourage you to give it a try, even if its for just 5 minutes. Find a nice and quiet place to sit and just focus on your breathing and what comes to your mind.

New Years Personal Training Special Package

Have you been putting off working on your health and fitness goals until the new year?

Would you like to lose weight or build more muscle, but need that extra motivation?

My name is David Duncan and I am an ISSA certified personal trainer in Columbus, Ohio. I work and train at Power Shack in Grove City and Westerville. I have trained and worked with clients of all experience levels from beginner to advanced lifters.

Right now through the end of January, I am having a New Years special training package.
I am offering a FREE 60 MINUTE TRAINING SESSION when you commit to five 60 minute sessions with me.
You get 6 sessions for the price of 5.

If  you have been waiting for the New Year and want to work with a certified personal trainer, NOW IS THE TIME! Take advantage of this package and get started today.

I have a limited amount of new clients I am taking for the 2016 New Year, so if you are serious about and very motivated to get in the best shape of your life, email me today at and reserve your spot to work with me!

Protein Giveaway!

Hey guys!

I am having another AI Sports Nutrition product giveaway!

To enter:

  • Make a purchase on using discount code “Duncan30” to save 30% off your order from now until Thanksgiving weekend.
  • Send me your confirmation order number to

You will automatically be entered to win a FREE 2 lb tub of AI protein in the flavor of your choice.

Stock up on some great sports supplements and get entered to win free protein!

Saturday Morning Group Fitness

Hey everyone!

I hope you are all having a great week so far!

I just wanted to let you all know that I will be putting together a group fitness class here soon. The class will be Saturday mornings from 10 am – 11 am at the gym where I train.

Right now, I would just like to gather some information and see just how many people would be interested in participating.

So if you are in the central Ohio area and would like to grab a Saturday morning workout with a certified personal trainer, then please contact me for more details at

I hope to hear from you all soon and help you reach your fitness goals in an affordable way!

Take care fit friends!