Ep 33: Optimizing Your Cardio

Whether you are chasing a personal record, preparing for a Spartan race, or grinding through HYROX training, your heart is your best coach. Heart rate training gives you real time insight into how your body is responding so you can train smarter, recover better, and compete stronger.

In this episode, Coach Richie breaks down the connection between martial arts and weight training. He explains how Jiujitsu’s grappling and framing techniques rely on strength you build in the gym, making both disciplines powerful tools for self-defense. Tune in to learn how training on the mat and in the weight room come together to keep you strong and safe.

In today’s episode, we’re breaking it all down with simple, practical meal prep tips that actually work in real life. Let’s get into it!

In this episode, Coach Matt Laoretti shares what to look for when reading food labels—from sneaky sugars and ultra-processed ingredients to why your “maple syrup” might not be maple at all. If you’ve ever felt overwhelmed in the grocery aisle or unsure what “healthy” really means, this one’s for you. Practical, unfiltered, and full of takeaways you’ll actually use.

In this episode of How Food & Lifestyle Choices Impact Your Health, Dr. Colin Zhu, DO, discusses how food and lifestyle choices can help prevent chronic diseases.

In this episode, Coach Jaselle talks about the importance of recovery and injury prevention. She shares tips on rest days, listening to your body, and avoiding burnout.

In this episode, Coach Jaselle talks about why strength training is super important for women and how it can be even better when you follow the different phases of your cycle.

In this episode, Coach Mario breaks down what it means to truly train for the demands of a Spartan Race. You’ll hear how different elements of training come together to prepare you for hills, carries, and grip-heavy challenges — and why adapting your workouts to the race environment matters.

In this episode, Coach Mario breaks down how to train smarter for hybrid races like DEKA FIT and HYROX. Learn how conditioning plays a key role and how to adjust your training to match the demands of these events.

In this episode, Coach Mario breaks down what you need to know to train for a half marathon.

In this episode, Coach Mario dives into one of the most overlooked keys to athletic performance: habits.

In this episode, husband and wife Haydee and Josh share an honest conversation about the ups and downs of parenting, marriage, and life as a growing family.

If you’re new to HYROX or just curious about how the race is set up, this episode is a great place to start. Coach Dani also shares what to expect on race day — plus some helpful tips along the way.

Coach Matt shares practical tips and proven strategies to help you shave time off your Hyrox performance—both in training and on race day.

In this episode, Coach Richie shares simple but powerful steps you can take to take back control and make your day work for you. These small shifts can lead to big results — and it all starts with how you show up for yourself.

In this episode, Coach Matt walks you through how beginner Hyrox racers can build a solid 12-week training plan. He explains the key principles and phases of training that will help you prepare effectively and get the most out of your program.

In this episode, Coach Matt breaks down how to master your running and Hyrox programming — covering key strength training moves, running mechanics, and drills to improve your efficiency and endurance.

In this episode, Coach Josh and Haydee give you the inside scoop on everything happening this summer at Fitness On Fire!

In this fun and unfiltered episode, Coach Haydee and Josh take on questions straight from the community. Get to know them on a more personal level as they dive into what you’ve been curious about.

In this episode, we dive into the exclusive perks and benefits of your Fitness On Fire membership.

Coach Josh Graves shares 10 easy food rules to help you lose fat without extreme diets. Learn how to make smarter choices, stay consistent, and enjoy the foods you love while reaching your goals. Tune in for simple tips that work with your lifestyle!

In this episode of the Fitness on Fire Audio Experience, Coaches Josh Graves and Haydee Graves share exciting updates, including the Fresh Sweat 6-Week Challenge, a special run night on February 20th, and changes to our group class schedule.

In this episode, Coach Josh talks about building grit and pushing through discomfort. He shares some real-life tips on how to handle challenges, turn setbacks into growth, and keep going when things get tough.

In this episode, Coach Josh Graves and Haydee Graves share some exciting updates, including details about our 10-year celebration gala in March, a Spartan race prep workout, and all the upcoming events to help us crush our goals in 2025.

Welcome to the all-new Fitness on Fire Audio Experience with your hosts, Coach Josh Graves and Haydee Graves! After a short break, we’re back and better than ever to bring you fresh insights, exciting updates, and powerful tips to kickstart your 2025. This is the new version of the Fitness on Fire podcast, where we’ll be diving deeper into connecting with our community and giving you a closer look at everything happening within the Fitness on Fire family.

In this episode, we’re diving into the most common mistakes we see every day in the gym. From gym etiquette and safety to mindset, form breakdowns, and even tech overload—this episode is packed with insights you can use immediately to train smarter, stay safer, and make real progress.

In this episode, Coach Dani talks about what it means to stay consistent even when you’re not chasing a specific goal. For anyone who’s ever felt like they’re falling behind because they’re not competing—this one’s for you. Your health, your peace, your mindset… those are goals too.

Explore the top 10 race types—from 5Ks to marathons and obstacle course races—with training tips and examples to help you choose your perfect finish line.

Fat loss doesn’t have to be a complicated or punishing journey. In fact, with the right habits and strategies, it can be simpler than you think. To make it easier, we’ve rounded up 10 essential food rules that will help you stay on track and achieve lasting results.

Nurturing Your Gut: Evidence-Based Nutrition Advice for Gut Health

Primitive style fitness is a revolutionary training methodology that focuses on optimizing human biomechanics and movement efficiency.

sustainable habits that support long-term health and fitness