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A Great Testimonial!!

Twenty-one months ago, I received an email from a prospective client named Nate. He said that he had two fitness goals related to the practice of his martial art, Northern Style Kung Fu. First was to improve flexibility so he could perform front splits (right and left) and possibly side splits. The second was to increase strength to aid in the combat sport of Lei Tai. He described Lei Tai as “the Chinese full contact version of MMA (mixed martial arts).” He felt that his endurance was good but just didn’t have enough upper body strength. Drum roll please . . . Mission accomplished.

I can’t say enough about training with Nate. He is patient, open-minded and hard-working. In addition, he welcomes constructive criticism, arrives early and never misses an appointment. What a winning attitude! Nate continues to make great strides in his fitness and I look forward to his weekly workouts. And without further ado, here’s his testimonial.

Eric is exactly what I needed to take my workouts to the next level. He’s not afraid to roll up his sleeves and customize training to increase my strength and flexibility for the martial arts I practice. I have had some lower back problems in the past, and Eric makes sure to put safety first in every session. Furthermore, he’s taken my non-existent bachelor cooking skills and turned me into someone who cooks dinner on a regular basis. Eric doesn’t quit when you leave your training session; he helps you make adjustments and live a healthy lifestyle. I have fun and look forward to seeing Eric each week. -Nate G, Madison WI

Nate performing the splits.

Nate leaping in the air at a martial arts demonstration.

A Great Testimonial!!Eric Foxman2016-11-04T12:29:35-05:00

Get Outside: Recharge and Refresh

Over the last couple years, there have been many articles written about spending less time in front of our tablets, phones, TVs and computers and giving more attention to green spaces and parks so we can explore the great outdoors, commune with nature, absorb the sun’s rays, etc. There are many physical, emotional, mental and spiritual health benefits attributed to getting outside. For a wonderfully written article on this subject, read This is Your Brain on Nature from National Geographic’s January 2016 issue. I literally crave the outdoors and will get moody if I don’t get outside (just ask Heather), bask in the sun’s rays (even if it’s cloudy) and do stuff. The only thing that will keep me indoors are mosquitoes.

Recently, we visited Heather’s home town of Traverse City, Michigan, and we have a tradition of climbing Sleeping Bear Dunes. Sleeping Bear Dunes National Lakeshore covers a 35-mile stretch of eastern Lake Michigan and rises 450 feet above the lake. It truly is something to behold. After driving into the park, having a picnic and stopping at a few scenic overlooks, we arrived at the parking lot of the main Dune Climb. Excitedly, we got out of the car and immediately started to take off our shoes and socks. I have always enjoyed hearing and seeing peoples’ reactions when they look up at the mountain of sand. As we started up the dune, I heard one woman giggle, “I didn’t sign up for this.” Then she took a step forward and started the climb. I saw another couple, who didn’t look like they would be able to climb the dune, steadily make their way to the top of the first rise. They took their time, held hands and took it one step at a time. Very cool.

My boys make it like a workout. I’m not sure where they get that from. Must be a boy thing. They jog their way up and then run, leap, tumble and bound their way down. Repeating over and over again. As always, the experience was invigorating. We were in the moment. Sand between our toes, wind in our hair, sun on our faces.

What always amazes me about climbing the dunes or any other outdoor adventure that is not formalized (you’re NOT thinking about reps, time, number of steps, calories burned, etc) is that you can always do more. You are tapping into something. Fun? Relaxation? Energy reserves? I don’t know what you call it, but we sure earned our ice cream from The Dairy Lodge later that afternoon.

Climb #3. Kyle, Bruce, Roy and I make the ascent.
Bruce challenged me to carry him up so he could rest a while.

On your mark! Get set!

GO!

Get Outside: Recharge and RefreshEric Foxman2016-10-10T10:00:59-05:00

It’s So Easy Eating Green

Pop quiz. What food did Popeye eat to get super strength to defeat Bluto and save the day? You know the answer . . . spinach. Like many leafy greens, spinach is rich in vitamins like vitamin A, folate, vitamin C, vitamin K as well as high in minerals like calcium, iron, magnesium, manganese and potassium. Kale, collards, swiss chard and mustards greens rank among the top most power-packed green leafy veggies. And if you’re wondering about your basic lettuces like Romaine, red leaf and green leaf, they make the list too.

There’s no excuse why we can’t eat our greens all the time. It’s so easy. Every grocery store I shop (Copps, Aldi, Willy Street Co-op and even Target) has fresh green produce on their shelves daily. An easy way to incorporate greens into your diet is with salads. And I don’t mean chopped iceberg lettuce with a few slices of tomato. Thanks to my wife, Heather, our typical salad has numerous ingredients, often including chick peas, sunflower seeds, cherry tomatoes, mint, arugula, black beans, cucumbers, beets, snap peas, artichoke hearts, green and black olives, bell peppers and the occasional dollop of cottage cheese. Plus you can try fun dressings too. Although I’m more of a balsamic vinegar guy.

Another idea is to go to the grocery store with meals and recipes already in mind. Instead of shopping the basics, like milk, bananas, apples, yogurt, cereal, boneless skinless chicken breast, bread, coffee, cheese (look familiar?), how about buying foods specific to a recipe that you are going to prepare that week?

Here are 4 more tips to help you eat green.

1. Try new recipes. Dust off an old cookbook, pick up a new one or go to your favorite website. I guarantee you that there’s a recipe just waiting to be tried.

2. Eat produce that’s in season. Even though you can pick up practically any produce at any time of the year, its always better when it’s in season. Especially when it’s fresh and local.

3. Have a potluck. What a great way to share new foods with friends!

4. Learn how to can and jar. I was new to this until I realized that we had enough tomatoes and bell peppers in our garden for an army. Heather had canned before so I used her trusty formula and made a big batch of salsa. Yum!

Above I have included pics from some vegetable-based recipes I’ve shared with you over the years: Pesto, Snow Peas, Seasoned Kale Chips, Split Pea Soup, Dill Pickles, Farro Salad with Asparagus, Heather’s Dragon Vegetable Platter, Zuccanoes and Garden Ratatouille.

It’s So Easy Eating GreenEric Foxman2016-09-13T13:00:52-05:00

Should You Supplement with a Protein Powder?

A question I often get asked is “Should I be drinking a protein shake or taking some kind of protein/amino acids supplement?” You already know my answer. “It depends.” How many meals and snacks are you eating each day? Do you have a balanced diet? Are you a vegetarian? What are your health and fitness goals? How often, how intense and how long are your workouts? You’ve heard this routine of mine before.

Over the years I have seen all sorts of formulas to help people calculate how much protein they need. Anywhere from 1 gram of protein per kilogram of body weight to over 1 gram per pound of weight. That’s a huge difference. Often these calculations are purely arbitrary. Having done extensive reading and research over my 22 years of personal training, I’ve learned that the average person doesn’t require nearly as much protein as the elite athlete. Someone who is constantly breaking down muscle tissue and needs to repair, recover, grow, prevent/reduce injury and improve his/her performance. That’s an entirely different thing all together. Just remember, though, that protein is just one part of your dietary equation. That’s why it is key for you to keep a journal of your food intake and workouts. The tendency is to focus on the workouts, specific routines, amounts of weights, etc. When in fact, that should be secondary to a diet that complements your exercise program and will lead you to your health and fitness goal(s).

So why do I have a couple pics of a tub of protein powder? To promote it? Partially. To educate you? Yes, that too. It started when I ran into a former client a couple weeks ago. Rob is a 40-ish year old bodybuilder, who is in incredible shape and trains like an absolute beast. I always appreciate his open mindedness and his eagerness to learn. When we chatted I asked about his supplement routine. Among other things, he said he was enjoying Elevation Protein Powder that he bought from Aldi grocery store. Just $15.99 for a 2-pound container, he felt that it’s an excellent value. Compared to other whey protein powders that have a laundry list of extra ingredients, this is made of a protein blend (whey protein concentrate and whey protein isolate), cocoa powder, maltodextrin, flavoring, soy lecithin, cellulose gum, acesulfame potassium and sucralose. It also is a good source of potassium and calcium. Best of all, he said that he had no gastrointestinal issues with it. And let me tell you, that is a total plus. Over the years, I have tried many supplements: protein powders, shakes, pills, meal replacement shakes, pre and post workout powders, etc. Many of them would rip my insides apart. So even if they were helpful, they would make me sleep on the couch if you get my drift.

Later that week I picked up a container of the chocolate protein powder. It mixes about the same as other powders. A little gritty and chunky even if you use a shaker cup. I suggest adding it to a smoothie or blending into a shake. After drinking the shake, did I feel a surge of power like when Popeye eats his spinach? Nope. This is not a pre-workout drink loaded with caffeine and other stimulants. I felt satisfied and knew that I was doing something good for myself. And that goes a long way. At 30 grams of protein per serving, it’s a good value. For me it’s an excellent accountability and motivation tool. . . and I get my chocolate fix. Like buying a new pair of athletic shoes or purchasing personal training sessions or picking up a healthy recipe book, they all encourage you to make healthy choices. Each time you look at your shoes, you’ll think of exercising and doing something good for yourself. When you see your PT appointments in the calendar you’ll be motivated to stay on track between workouts. That healthy cookbook sitting on your kitchen counter is begging you to open it and try a new delicious recipe. I’ll continue to supplement with this protein powder on the days I workout and let you know how everything goes.

Should You Supplement with a Protein Powder?Eric Foxman2016-09-12T08:32:04-05:00

Cooking with Red Wine

Do you want the secret to making your sauces, marinades, stews and soups out of this world delicious? Do you want your friends to give you that look after the first bite when they know something is special about the meal you made? Do you want to make homemade dishes taste like ones from your favorite restaurant? Just add wine. Wine will make a simple recipe into a rich and luxurious experience. I think I’ve been watching too many shows on the Food Network channel.

Recently I made my typical marinara sauce and also added a 1/2 cup of red wine. Wow! What a difference! The sauce, which I had made many times before was already delicious. It consisted of several Italian herbs, chopped onion, diced garlic, sliced mushrooms, diced bell peppers and minced carrots for a little sweetness. Lastly, I added a pound of grass fed ground beef (browned in olive oil), which has so much flavor in itself. By adding the wine, however, the sauce was bolder, brighter, richer and, if I can use the word, elegant. It gave the sauce a smoother mouthfeel too for all you foodies out there. Even my boys noticed a difference in the sauce. A good difference when they said how delicious dinner was. Or maybe they were just hungry.

The great thing was that the opened bottle of red wine was over a month old. No longer able to enjoy it in a wine glass but not quite at the vinegar stage either. I have added “old” red wine to spaghetti sauces, soups and on hot summer nights, sangria. Older red wine is an excellent substitute to red wine vinegar, balsamic vinegar and apple cider vinegar. If you’re worried about red wine getting too old, just remember what my mom told me last week. “Wine doesn’t go bad, Eric. I’ve had a bottle of opened red wine in the pantry for six months.”

Want a healthy and easy-to-prepare red wine recipe? Try my Inside Out Ravioli Casserole.
Want more? Check out these Red Wine Recipes by Bon Appetit.

Eric, you never mentioned the health benefits of red wine. The antioxidants? Flavonoids? Then read this excellent Article by Mayo Clinic.

Cooking with Red WineEric Foxman2016-08-23T11:11:17-05:00

If The Shoe Fits

If you’re going to play basketball, wear basketball shoes. If you’re going to play tennis, wear tennis shoes. If you’re going for a run, wear running shoes. So what type of shoes should you wear when you go to the gym to lift, do some cardio and stretch? The answer is a shoe that fits the job. Something that gives support, is lightweight and breathes. It doesn’t need to be a cross trainer unless you plan on doing a lot of ploymetrics and/or running around on artificial grass. If you are doing squats, lunges and leg press, for example, you want a shoe that has lateral support and has a flat sole. NOT A RUNNING SHOE! I can’t tell you how many times I see people exercising in running shoes just because it has a big swoosh on the side. Remember, running shoes are designed to propel you forward. Most of them have built up cushioned heels for when your heel strikes the asphalt. FYI as far as running techniques go, this is mechanically incorrect and very dangerous. In addition, running shoes have zero, zilch, nada lateral support. I cringe when I see people doing lunges in the gym wearing running shoes. Often they have a difficult time keeping their front heel down so that their knee crosses over their toes. That’s a lot of pressure on the knee. Lunging in running shoes also causes the foot to roll out laterally (supinate) towards their pinky toe. This can cause undo stress and pressure on the feet, ankles, knees and hips.

I trained a young woman, who was complaining about pain behind her knee. She had been taking classes at Monkey Bar Gym and said that whenever she did lateral jumps her knee would hurt. She demonstrated for me, and I observed her ankles rolling. Looking down, I pointed at her Mizuno running shoes and asked if those were the shoes she trained in. She said yes. Rhetorically I asked if the MBG instructor told her that running shoes were for running and that she would benefit by wearing cross trainers for their classes. That day she picked up a pair of Under Armour cross trainers. The next time I saw her, she said her knee pain had gone away. Problem solved.

I’m dating myself, but do you remember when ALL the running shoes were promoting their anti-pronation shoes? It was just a good piece of marketing and everybody bought into it. Let me educate you about your feet. When you run, jump and push off your feet, you are primarily suppose to push off the big toe. It has the biggest joint and helps to keep the direction of force in line with your ankle, leg and hip. So if you’re looking to improve your running, jumping and pushing a slight pronation is not a bad thing. As an aside, be careful when you’re buying arch supports or shoe inserts. These can contribute to supination which again is not good.

When was the last time you tried on a pair of athletic shoes? There’s not much to them, and these days they require very little, if any, break in time. Do you remember when you had to wear a pair of shoes for a few weeks to break them in? Now, it’s out of the box, onto your feet and you’re good-to-go on the court, path, track, turf, etc.

How often should you replace your shoes? That depends on how much mileage you put on them, how often you wear them and how hard you are on the shoe. As a rule of thumb, I’d say every six months. Realize that shoes break down over time even if you don’t visibly see wear and tear. Just by standing in shoes, you will compress the material so that over time, they will feel like bedroom slippers. Might feel comfy but not safe or practical for exercise. Replacing my tennis shoes are more obvious since the outer sole wears down much faster than the inside. Because of court tendencies, and you can say this about volleyball, basketball, soccer and many other sports, the right and left shoes don’t wear evenly or in the same place.

So, Eric, what’s with the picture of these Sketchers? These are my second pair and are labeled as athletic sneakers. Not cross training, running, basketball or walking shoes. I had hit a point with my previous shoes where my feet were getting tired and my shins and knees were starting to hurt. That is a telltale sign that it’s time for new shoes for me. I stopped by DSW (they can have excellent deals in the sales racks in the back) and tried on a lot of shoes. Nothing felt good. I finally asked a salesperson for help and told her that I was looking for a comfortable shoe that could handle several hours of standing a day and some exercise. She showed me the Sketchers and indicated there was memory foam inside. I slipped on the shoe and it fit like a glove. The top of the shoe is mesh, so it breathes very well and does not constrict my foot at all. The funny thing about your feet is that you might be experiencing hip, back or even neck pain, and it could be solved with a new pair of shoes. Feel free to contact me when you buy your next pair, and we can see which shoe is the best fit.

If The Shoe FitsEric Foxman2016-05-19T14:20:37-05:00

How To Make Pesto in 3 Easy Steps

Pesto is one of my favorite sauces! It’s great as a spread in sandwiches, can be tossed into pasta or used as stuffing for pork and chicken. It’s also a key ingredient for my Pesto Minestrone Soup and Chicken and Spinach Soup with Fresh Pesto. Pesto also freezes well if you have extra. For the recipe I used my handy Chef’s Guide To Stocks & Sauces (Quickstudy: Home). It has dozens of recipes and is laminated too, which is great to have in the kitchen. Check it out!

Ingredients
1/2 cup Olive oil
1 1/2 cups Fresh basil leaves, loosely packed
2 medium Garlic cloves, crushed and chopped
2 Tbsp. Pine nuts (almonds or walnuts)
1/2 cup Parmesan cheese, grated
2 Tbsp. Cream, heavy or half and half (optional)

Directions
Step 1. Place all ingredients in blender or food processor and process until creamy. We used a handheld immersion blender.
Step 2. For a more opaque and richer pesto, add cream and process 10 seconds more.
Step 3. It’s now ready to serve. Do not cook.

How To Make Pesto in 3 Easy StepsEric Foxman2016-04-26T12:18:31-05:00

Spicy Stir-Fry Eggplant with Mushroom Recipe

I often call my mom to get her take on certain recipes and to help with culinary conundrums. She’ll often respond with a question like “Do you have an open bottle of red wine? White wine will do fine too.” Or “You can put that into a turkey chowder.” She always has incredible insight. Recently, I was attempting to recreate a dish from a Chinese restaurant when I got stumped. So I picked up the phone and called Mom. Calling Mom is pretty much the solution for most things, right? Anyhow, I asked her if she remembered “that eggplant dish” from China Wok Buffet in Middleton (now China Wok). She said. “Yes” and without hesitation asked if I had red pepper flakes on hand. Ah, yes, that was the missing ingredient. Mom to the rescue again. It’s become a tradition that we order out from them when she visits, and that is one of her favorite dishes. So we put our heads together and I tried to replicate the dish. For a first run, it turned out good. It could have been a little spicier, and the sauce could have been a little thicker. But as Mom would say, “That’s splitting hairs.” Otherwise, for not working off a recipe, I was happy with the outcome. So here you go!

Ingredients
1 eggplant, chopped
1 cup mushrooms, chopped
2 cloves garlic, diced
1 yellow onion, chopped
1 tbsp plum sauce (add more to make dish sweeter)
1/8-1/4 tsp red pepper flakes (use less or more based on preference)
2 tbsp peanut oil

Directions
In a large skillet, add peanut oil and set heat on HI. Once the oil is hot, add the onion and garlic. Cook and stir for two minutes until onions start to become translucent. Lower heat to medium/hi, then add eggplant, mushrooms, red pepper flakes and plum sauce. Be sure to stir occasionally so the food does not stick and burn. Total cooking time will depend on the size of the mushroom and eggplant pieces. I like my vegetables to have a little “chew” to them so I do not cook them down for too long. And remember that moisture will come out of the vegetables so that will add liquid to the skillet and soften the veggies. If the sauce becomes too liquidity, you can add a little cornstarch and water to thicken it.

Voila! Dinner is served.

Spicy Stir-Fry Eggplant with Mushroom RecipeEric Foxman2016-03-23T10:45:57-05:00

Polenta Carnitas Casserole

Recently we tried a polenta carnitas recipe from Trader Joe’s. It’s a combination of Italian and Mexican cuisine. The polenta, marinara sauce and cheese blend (75% of the ingredients) make up the Italian part. Polenta is a traditional Italian dish made when cornmeal is boiled in water. It makes for a nice substitute for pasta or rice. The Mexican part (25%) comes from carnitas, which is braised or simmered pork that is cooked with cumin, Mexican oregano, thyme, chili and other spices. It’s often served with salsa, rice, guacamole, tortillas and refried beans. Are you hungry yet?

So try out this recipe and let me know what you think. Italian with hints of Mexican flavors? Enjoy!

Ingredients
Trader Joe’s Organic Polenta (one or two 16-oz tubes)
Trader Joe’s Traditional Carnitas (12 oz package)
Trader Joe’s Organic Tomato Basil Marinara (25-oz jar)
Trader Joe’s Quattro Formaggio Shredded Cheese Blend (12-oz)

Directions
Since all of the ingredients are cooked, it’s just a matter of assembling them in a 13 x 9 baking dish and heating them up. Start by preheating your oven to 350°F. Slice or crumble the polenta on the bottom of the casserole dish. Spread the carnitas on top of the polenta. Pour the jar of marinara sauce over carnitas. Liberally cover with shredded cheese. Place in oven and cook for 30 minutes.

*For a Mexican slant, we garnished with sliced avocado and tortilla chips.

Polenta Carnitas CasseroleEric Foxman2016-02-08T14:58:38-06:00

Treat or Cheat?

I love chocolate ice cream. It’s my go-to dessert when I want something sweet. Eric, how can you say that? You’re suppose to tell us that ice cream is a big no-no, that it’s on the naughty list and should be avoided at all costs. Alarms should sound off in our heads if we even think about ice cream. That it’s high in sugar, fat and cholesterol. That we should chew on some raw, unsalted almonds instead. Or drink a big glass of water and wait it out. Or have stronger willpower. Hmm. If you have read my blogs over the years, have trained with me or just know me, then you know that I don’t believe in depriving oneself. I don’t believe in gluttony either. And by the way, did it sound like I was encouraging you to eat an entire carton of ice cream or eat it every day? Nope.

Depending on how you look at it, ice cream can be seen as a treat, a fun food for once in a while. Or it’s a cheat food, something to avoid like the plague. I guess it’s a matter of perspective. Personally, I DO NOT believe in diets, so therefore I am not breaking or cheating on my diet (which I am not on) by eating ice cream. As you can see, I’m very forgiving to myself. And you should be too. Let’s be honest, one treat/cheat meal will have little, if any, impact on your metabolism and your overall calorie intake for the week. Aside from some potential GI issues like gas, bloating or diarrhea, my only concern is that it will make a dent on you mentally and emotionally. I’ll talk more about that in a bit.

I encourage people to eat meals (soups, stews, casseroles, sandwiches, salads, etc.) that are high in fiber, sourced from complex carbohydrates, like whole grains and vegetables. There should also be an emphasis on lean proteins from nuts, poultry, legumes, dairy, etc. Notice I did not specify a particular food. That’s where we can get in trouble, by singling out certain foods and labeling them as good or bad. Treating individual foods as good, bad, better, best, prefect or off-limits is a set-up for failure. Why? When we eat a food on the “bad” list, even if it’s just a taste, we feel guilty. Therein lies the problem. Guilt leads to feelings of failure, that you’re a bad person and unworthy. You have failed, and you’re not meant to be in shape. This is all a bunch of crap. You are worthy, and you are NOT a failure because you treated yourself to a fun food.

Sure there are those who thrive on the structure and challenge of a diet. And to our eyes, they do not appear to be bothered by limited food choices. Good for them. But inherent to its very makeup, diets fail people (not the other way around) because diets are not intended to be long term solutions. Seeing fun foods as treats, as opposed to cheats, gives the freedom to choose. You are empowered. You don’t feel guilty. You are not stressed out every time you put something in your mouth. Remember, the relationship between stress, cortisol and weight gain. So many times I have heard people say, “I messed up this weekend.” or “I really blew it.” or “I need to get back on track again.” when they ate or drank a little too much over the weekend. I respond by asking him or her if what they ate or drank was any good. If they say Yes, then I say “I’m glad you enjoyed it. It’s okay to treat yourself.” If you haven’t already guessed, I like food. And isn’t a positive relationship with food a good idea? I think so.

Remember, there is no perfect diet, food combination or smoothie recipe, so stop striving for perfection. Just have fun and try. That’s all you can ask of yourself. You are not infallible. Mistakes come with the territory. When I tell people that I can eat anything I want, it doesn’t mean that I eat treats every day. It’s an attitude, an approach to life that says that there’s no guilt, I’m having fun and I’m trying.

Treat or Cheat?Eric Foxman2016-01-13T10:07:14-06:00

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