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How would you like to spend less time working and still get in awesome shape? How would you like to stay active every day and remain injury free? How would you like to eat healthier foods and spend less money than you are right now? Then watch my 14-minute video and learn how to do more and get more with less.

Gone are the days of old fashioned sit ups. They have been replaced with safer, more effective and creative exercises like pelvic tilts, forearm planks, bridges and knee pull-ins. But don’t forget your abdominal rotation exercises. These are crucial in developing a strong core. Do you know how many muscles you use to do a rotation? 1? 2? 3?

Here’s a list of the core muscles used:

Rectus Abdominus
External Obliques
Internal Obliques
Transversus Abdominus
Quadratus Lumborum
Erector Spinae
Splenius
Multifidus

Now add to that all of the upper and lower body muscles you use when picking up a box, for example, and turn to put it on a shelf.

Your core is made up of numerous overlaying and underlaying muscles that go in different directions. Why? So you can do a variety of movements and be protected. To see detailed illustrations of muscle anatomy check out anatomybodydiagram.com.

Here are three of my favorite rotation exercises. Enjoy!

If you don’t have a barbell, try using a broom stick or pole.

If you are uncomfortable lying on the floor, use a mat or lie on your bed.

If you don’t have access to a cable machine, you can use bands or tubing.

My three boys either ran, sauntered or dragged themselves onto the bus yesterday morning for their first day of school. I’m not sure if I should open a bottle of wine, crank up the radio or just sit and think about what a great summer we’ve had. Yes, I think I’ll do the latter. Reflection is so important. Not trying to relive the past or dwell in the coulda, woulda, shoulda. I’m talking about looking back at a couple or a few months and reviewing accomplishments and experiences.

How often have we heard someone (perhaps ourself) say “Where did my summer go?” or “Wow, summer blew by so fast.” In my opinion, that’s the type of person who didn’t make plans or write things down or track their progress. Granted, stuff happens that’s beyond our control. But I’m talking about setting goals and moving toward them. Yes, there are detours and obstacles along the way, but that’s all part of it.

Why did I title this blog Back to School? Because we need to get back to the basics when it comes to living a healthy and active lifestyle. I’m not talking about hitting the reset button now that your children are back in school and there’s structure again. There should always be structure. But that’s another blog all together.

For me the basics of health and fitness as well as living life are:
1. Having fun
2. Trying stuff
3. Being safe.

A coule days ago I attended a client’s retirement party. At my table a gentleman asked me what I thought was the “number one thing” when it comes to personal training. I answered clearly “Having fun.” He looked surprised and pleased. I went on to explain that, in my opinion, working out and preparing meals should be enjoyed. Because honestly, when we look at life, what is it but a lot of experiences and feelings? Shouldn’t we then have good experiences and good feelings that make us smile? I know that not everything is smile-worthy, but you get my point. At the end of a workout, when you leave the gym, field, studio, court or wherever, if you are not smiling and feeling good about what you did, then you’re doing it wrong. For most of us, the workouts aren’t a sacrifice leading up to the trophy. The workouts are the trophy. And even if you are training for a special event or competition, then what happens when that day is over? When you have crossed the finish line? You’re still you and hopefully you can look back at the work leading up to it and know that the reward was in the trying.

I continued by saying that eating healthy and working out should be about “trying stuff”. Then I smiled and I took a sip from my champagne glass. Not conforming to a workout that will be obsolete in three weeks or following a diet plan that will leave you craving a bowl of ice cream. Tennis, dancing, walking, gardening, lifting weights, swimming, playing soccer are all great activities. But Eric, how am I to excel at one if I am doing a little of all of them. My response? I didn’t know that you were a professional athlete. If so, cross-training is a great way to improve performance in your chosen sport and reduce injuries. How about that? This might tick some people off but going to the gym 3-4 times a week is a waste of time if that’s all you do. How about goofing off in the pool with your kids? Or going for a hike with your spouse? Playing ping pong with your dad? It’s about doing stuff and having fun doing it.

I finished by saying that “being safe” was crucial to adherence and long term success. When it comes to “trying stuff” I’m talking about trying stuff within reason and within your current abilities. If you use to play tennis thirty years ago, and today you decide to hit with a friend on the court, you’re not too bright. You may remember how it felt all those years ago, but if you haven’t been training for it, moving side to side, making quick stops, reaching over your head, then you’re putting yourself at risk. Eric, I’m talking about just hitting. No, I get it. That’s when injuries happen. Several years ago, a client of mine asked if I would play tennis with him. I asked him when he played last and he answered that it had been a few years. I politely declined and suggested he get some tennis shoes and begin by gently hitting balls against the backboard. He was not happy with that answer. Another season went by, he asked and I declined. And another. Finally one day, against my better judgement, I agreed. We started with some groundstrokes. My goal was just to rally and feed the ball back to him in the middle of the court. He got excited and hit the ball firmly to my forehand. I returned it a couple feet to his left. Abruptly he made a quick side step, yelped and then fell onto the ground. Oh shit! He said he felt something pop is his lower leg. He had pulled a calf muscle.

To sum up, going Back to School is not about buying the most expensive piece of exercise equipment or joining the fanciest fitness club or even learning the latest stretching technique. It’s about getting back to the basics: having fun, trying stuff and being safe. Find the activities you like to do and do them.

Let’s begin with some Force and Velocity physics equations. Yay!

Force = Mass x Acceleration

Velocity = Displacement / Time

Power = Force x Velocity

Enter the medicine ball. It’s a great fitness tool that can help you increase your power with a few simple ballistic moves. How? With a partner or against a wall/floor you can pitch, toss, throw or slam the medicine ball. And don’t worry, you can’t hurt it. Just be careful though. The ball will come back to you pretty fast. Core, legs, arms, back, shoulders. . . pretty much your entire body is involved. Which sports benefit by these plyometric exercises? Volleyball, basketball, soccer, baseball, tennis, golf and mixed martial arts are just a few.

Back to the Power equation. To increase your power use a heavier medicine ball and/or throw it faster. Simple as that!

Now watch my three video demos and learn how you can develop explosive strength.

How would you like to support Public Television and get a great deal on Personal Training with yours truly? Then be sure to check out WPT’s 43rd Annual Auction.

I donated a package of 5 Personal Training Sessions. That’s a value of $375! What do you think it will go for?

This is WPT’s largest fundraising event, and all proceeds support WPT programs and outreach initiatives. You can bid online or over the phone (608)263-9985. The auction begins Thursday May 31st and concludes on June 3rd. To learn more or view other auction items, go to WPT Auction.

* My donation is reserved for new clients only.

How should you celebrate your birthday? With push-ups, of course? Watch and see if I can do 45 push-ups to celebrate my 45th birthday.