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Italian Beef with Pepperoncini and Olives

Yesterday I was in the mood for beef. And something spicy. And something substantial. And something that I could toss in the crock pot, set on “Low” and not worry about it. I was having a hankering for veggies too like carrots, bell peppers, onions, mushrooms, garlic and tomatoes. So voila . . . Italian Beef.

As with many crock pot recipes, prep time for this Italian Beef Recipe is under 15 minutes. Then it’s low and slow for about 8 hours. We served the meat and veggies over pasta, but it can easily be served plain or over rice, or shredded and enveloped by a hoagie bun. Try it out and let me know how you like it!

Ingredients
3-4 pound beef roast
4 carrots, cut into large chunks
1 orange bell pepper, chopped
1 yellow bell pepper, chopped
2 yellow onions, chopped
8 oz mushrooms, chopped
6 cloves garlic, chopped
1 15-ounce can diced tomatoes
3-4 tablespoons Italian seasonings (blend of oregano, thyme, basil, parsley and rosemary)
2-3 tablespoons Worcestershire sauce
Kosher salt and ground black pepper to taste

*olives and pepperoncini for garnish

Directions
Place vegetables in crock pot first. Then set meat on top of vegetables. Cover with tomatoes, Italian seasonings and Worcestershire sauce. Set on “Low” for 8 hours. Vegetables will be very tender, and the meat will pull apart easily. Plate over pasta, rice or plain and garnish with olives and mild pepperoncini. Yum!

Italian Beef with Pepperoncini and OlivesEric Foxman2015-12-28T12:55:02-06:00

Happy Holidays from the Foxman Family

Happy Holidays from the Foxman FamilyEric Foxman2015-12-16T16:33:01-06:00

Celebrating 20 Years!

It’s funny how anniversaries seem to sneak up on me. Just ask my wife, Heather :-) So it comes as no surprise that my 20-year personal training anniversary is this month. Wow, 20 years ago seems just like yesterday. During college (1991-1995) I became interested in personal training as a profession and asked a friend, Bruno Perron, how he got into the industry. He said the first thing I needed to do was to get certified through A.C.E. (American Council on Exercise). To this day, A.C.E. is recognized as one of the premier fitness certification organizations. Then he said I would need to be patient and work my tail off. Building a clientele wasn’t going to happen over night. So my journey began in personal training a long time ago. Sounds like the beginning of a Star Wars movie, “A long time ago in a galaxy far, far away [Los Angeles] . . .”

Well it all started when I approached several health clubs in the South Bay and asked if they needed a personal trainer. I was 22 years old and had recently graduated from the University of California at Irvine with a BS in Biology. Some gyms said NO and told me that they were not building a personal trainer program, just their memberships. As an aside, this was around the time when many gyms and health clubs were discontinuing working with independent contractors and just hiring personal trainers to be on staff. It was an interesting transition for the industry. The last club I visited was just a few minutes from where I lived. I brought a copy of my resume with me and talked to the Operations Manager. That was a fortuitous meeting as Jodi told me that they only had one personal trainer and were looking for more. From then on, I became a permanent fixture at that gym. If I was not training a client, I was working out there. If I wasn’t working out, I was standing at the front desk in the lobby greeting members and offering free lessons. That was, in fact, how I started with my first client, Susan. I didn’t have a website (remember this was 1995), and there was no FaceBook, Pinterest, Angie’s List, Yelp or Google to promote my services. I had my business logo decal on the back of my SUV, a box of fliers and 500 business cards. At the time, I called myself “Eric’s BodyShoppe”. Hey, I thought it was catchy.

Over a short period of time, I developed a reputation for timeliness, attentiveness and being able to tailor exercises to match people’s abilities and interests. And I always knew that other gym members were watching. Unlike training in my private studio nowadays, I was on display so to speak. The gym members could see my clients get in shape, perform exercises that were safe and effective . . . and all the while have fun doing it. The other personal trainer wasn’t too happy about this. In so many words, he let me know that I was “cutting into his business”. A couple years later, it was discovered that he was not even certified as a Personal Trainer and was taking money “under the table”.

I have to admit that I was at the gym so much that many gym members actually thought I was the owner. If only, right? Walking through the front doors made me feel like a character in the TV show Cheers. No, people didn’t shout “Norm!” at me, but you get the idea. Training people never really felt like work. Still doesn’t. I had several bosses over the years (Personal Training Directors, Operation Managers, General Managers, etc) who tried to assign volume/sales goals for me, but that kind of pressure never worked. I came and went as I pleased and trained whom I wanted.

New trainers came on board over the years, and I did my best to make them feel welcome. Instead of strutting around like a big dog, which is hard when you’re 5’7″, I reassured them that there were plenty of gym members to go around. We all had different styles, backgrounds and approaches to personal training and we’d attract different clients. Two Personal Trainers, Joi and Marie, became close friends. There was friendly competition and a camaraderie that I had not experienced before. We encouraged each other, supported each other and the gym became a great place to work for 9 1/2 years until I moved to Middleton, WI in 2004. You might ask what happened to the South Bay gym where I got my start? It went out of business in 2005, and it is now the location of my mom’s favorite grocery store, Sprouts.

My goal is, and has always been, to make health and fitness fun and accessible. To cut through all of the hype, fad diets and high risk workout programs. People might hire me for a short term goal, like a 5k walk/run or an upcoming Caribbean vacation, but they quickly understand that it’s all part of the bigger picture of living a healthy lifestyle. It’s about being able to kick the soccer ball with your son, push your daughter on the swing, go for a walk with your friends or chase your wife around the house :-) It’s about living and enjoying life now. Twenty years goes by fast, and I have done my best to walk the walk and not just talk the talk. I’ll see you in another twenty!

Gotta stay in shape if I’m gonna run down the dunes will all three boys!

Celebrating 20 Years!Eric Foxman2015-11-17T12:53:01-06:00

Improve Your Striking with BOB (Body Opponent Bag)

He never changes his expression. He doesn’t smile or even say “Hello” when I enter my studio. He just stares, his gaze fixed upon an imaginary opponent. Yup, that’s Century® BOB.
BOB is great for all of your striking disciplines, and you don’t have to be Jean Claude Van Damme to practice on him either. But you have to admit JCVD’s spinning kick is pretty cool.

Unlike a heavy bag, which is primarily used for developing power and feeling impact, striking with BOB will help you improve speed, coordination, timing, distance, precision and cardio. He looks intimidating too, which helps create an emotional response. This is particularly important if you’re training for self defense. Remember, BOB is a training tool. Something to incorporate into your striking routine. He’s not intended to replace shadow boxing training or working on the speed bag. Those have their own advantages too.

I do a 15-minute boxing routine with BOB. (I’ll post a short video soon.) It begins with a series of jabs to his body and head. Then I incorporate crosses and hooks. Finally I add uppercuts and multi-punch combinations. It’s a good thing he can’t punch back :-) Striking makes the body work in different ways. For me the focus is about movement, balance and staying loose. In order to be effective and safe, your body must make numerous adjustments. As you throw punches and/or kicks, you have to shift your body weight, move your feet, turn your hips, etc. It’s a fun workout and a great addition to your exercise routine. And don’t forget to always wear proper gloves to protect your hands and wrists.

Improve Your Striking with BOB (Body Opponent Bag)Eric Foxman2015-09-29T11:19:27-05:00

Get Your Balance Personal Training T-Shirts!!

I recently ordered a batch of t-shirts displaying my logo from Sport Products in Oregon, Wisconsin. These Gildan Ultra Cotton t-shirts are high quality, 100% cotton and pre-shrunk. Plus I chose Madison’s favorite color. . . RED. I have ordered these shirts before, and they wear extremely well. The color does not fade and the logo will not crack and rub off. (Just be sure to wash your t-shirt inside out and with cold water.) You can wear this shirt with confidence. You can wear it to the grocery store, to the gym, to a game or just around the house. And you will feel proud to wear it, knowing that you are supporting a trainer (that’s me) who has been helping people achieve their health and fitness goals for 20 years.

7 Medium, 7 Large and 3 Extra-Large adult t-shirts are left. I am selling them for $10 a piece. Payment is by cash or check, and you can pick them up at my studio. Just call or email me before dropping by if I’m in the middle of a training appointment. Thanks in advance.

Eric and Bob showing off their new tees.

Get Your Balance Personal Training T-Shirts!!Eric Foxman2015-06-30T13:39:03-05:00

Free Range Eggs For Sale!!

This past spring, we picked up eight more chickens. They started laying in October and have been very consistent. Our hens have a diet of poultry layer feed, scratch (corn and wheat berries) and kitchen scraps like apple cores, celery, kale ribs and carrots. When weather permits, they have supervised free ranging (sounds like setting up a playdate for my kids). That means they eat bugs, worms and insects on our property where we use NO pesticides or insecticides.

We feel it’s important to treat them well and give them a good life. They’re providing food for us, so we should take good care of them, right? We handle our chickens daily. Not only is it relaxing and reassuring to them, but it is somewhat therapeutic for us as well.

Our chickens are not stuck in a tiny cage all day. As a matter of fact, they live in a large coop that can be best described as a split-level condo development. Heather and I built it to include cozy nesting boxes and several perches. Heather recently installed plexi-glass so they can enjoy morning daylight (we also have a light set on a timer during the winter months). Under the coop, there is an enclosed area if they want to get outside but still feel protected from the elements. A 3-gallon waterer sits on a heater to keep their water from freezing. Last but not least, their coop is surrounded by a fenced in enclosure, which includes deer netting across the top to prevent swooping hawks or climbing critters.

As you can see in the pic, we have a variety of egg colors. If you’re wondering, YES, these eggs taste better than the regular ones from the store. The yolks are darker and richer tasting, which reflects their diet. These are not 100% certified organic, but we’re pretty close. Give me a call or email if you’re interested.

1 dozen = $4.50. 1/2 dozen = $2.25.
Pick up only.

Free Range Eggs For Sale!!Eric Foxman2015-01-27T09:00:15-06:00

Baigan Pachchadi (Spiced Eggplant with Yogurt)

The topic of Indian food came up with three of my clients the other day when I asked what they were planning for dinner. I find that people, like myself, crave foods with spice when it’s cold outside. Even though we’ve had a couple weeks of milder weather, the temps are dropping back down and the clouds are still blanketing the sky. Indian and Pakistani foods can definitely warm the bones.

After two eggplants magically found their way into my refrigerator, my wife also suggested Indian food. So I went to my favorite cookbook, The Complete Asian Cookbook by Charmaine Solomon. On page 86, there is a recipe called Baigan Pachchadi (Spiced Eggplant with Yogurt). Now remember, “spiced” does not necessarily mean “spicy”. It’s more about flavor. And how spicy something tastes really depends on your pallet. I’m more of a medium heat kinda guy. This dish has mustard seeds, garam masala, fresh cilantro and a little chili powder.

I was also excited to prepare this dish after a discussion with a client about reducing meat-intake and increasing veggies. I will be sure to pass this recipe on to her. Did you know that eggplant is a common meat substitute? It has excellent chewiness and flavor.

Total prep time (including washing, peeling, measuring, cutting and cooking) for Baigan Pachchadi is 30-40 minutes. Makes for a wonderful side dish and can easily stand on its own. Enjoy!

Ingredients
2-3 tablespoons oil (I used a combo of olive and grape seed)
1 teaspoon mustard seeds
1 medium onion, finely chopped
2 fresh green chilies, seeded and sliced (I used canned mild green chilies)
1 medium eggplant, peeled and diced
1 small ripe tomato, diced (I sliced a handful of organic grape tomatoes)
1/2 teaspoon salt
1 teaspoon garam masala
1/2 teaspoon chili powder
1/4 cup water
1 cup yogurt
2 tablespoons chopped fresh coriander leaves (cilantro)

Directions
In a saucepan, heat oil and fry mustard seeds until they pop. Add onion and chillies and fry until onion is soft. Add eggplant and fry for a few minutes, stirring, then add tomato, salt, garam masala and chili powder. Stir well, add water, cover and *cook until eggplant and tomato can be mashed to a puree. Cool, stir in yogurt and half the coriander leaves (fresh cilantro). Serve garnished with remaining leaves. Serves 4-6.

*I like the veggies to have some chew left so I did not cook the eggplant and tomato until it was totally broken down.

Baigan Pachchadi (Spiced Eggplant with Yogurt)Eric Foxman2014-12-17T13:59:09-06:00

Happy Holidays from the Foxman Family

Happy Holidays from the Foxman FamilyEric Foxman2014-12-10T08:09:56-06:00

Look on the Sunny Side: The Benefits of UV Light

Let me preface this blog by saying that I don’t encourage you to lather up in baby oil and lay out in the hot summer sun all day long. We all know that excessive sun exposure may lead to skin cancer. As a matter of fact, even with all of the information we now know about spending too much time in the sun, skin cancer rates are actually increasing. This is according to oncologist David Fisher of Massachusetts General Hospital. So if you’re fair-skinned or are going to be outside for an extended period of time, be sure to apply sunscreen lotion, wear sunglasses and put on a hat. Okay, I’ve had my say.

So what’s the plus side? Why am I a sun-worshipper? First of all, the sun helps plants grow. One look at Heather’s vegetable garden clearly shows that. Second, the sun keeps us warm. . . even on a winter day. Wisconsin winters are bitterly cold, but sitting by a window on a sunny day can make all the difference. Third, the sun helps our bodies make vitamin D. Known as the sunshine vitamin, it is important for healthy bones, a good cardiovascular system and immune health. According to a recent study by Fisher, there’s another benefit to sunbathing, a “feel-good” molecule our bodies produce called beta-endorphin. This molecule “acts similarly to morphine and heroin.” In addition, as the levels of beta-endorphins rose (in a study conducted with mice), so did the mice’s ability to withstand pain. Amazing! To read the July 26, 2014 Science News article written by Laura Sanders “Sunbathing may boost endorphins in the body and brain”, Click Here. You will need to Join or Log-in to read the whole article.

Let me cut to the chase. Have you ever noticed how good you feel after being outside in the sun? Maybe it’s just moving around or it’s the fresh air. Or a combination of both. I literally crave the sun. Maybe it’s the 30+ years living in Southern California or maybe it’s because I have more pigment in my skin. Either way, like many people, I crave sunshine. How many of us want to vacation at the beach, boat around on the lake or lay out by the pool? There’s definitely something to it. So where’s your next sunny getaway destination?

Sleeping Bear Dunes, MI