Make 2017 The Year You Achieve Your Health & Fitness Goals

Happy New Year! Welcome to 2017! If you are you ready to make your fitness resolutions a reality then watch my video below. You’ll learn how to target your goals, stay on track and have fun along the way.

Make 2017 The Year You Achieve Your Health & Fitness Goals2017-01-04T06:55:55-06:00

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 G doing splits
Nate performing the splits.

Nate G martial arts demo
Nate leaping in the air at a martial arts demonstration.

A Great Testimonial!!2016-11-04T12:29:35-05:00

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.

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

Bruce and I running down the Dunes.
On your mark! Get set!

Picking up speed.
GO!

Get Outside: Recharge and Refresh2016-10-10T10:00:59-05:00

7 Tips for Staying Injury Free

Are you tired of setbacks from workout injuries? How would you like to reduce or avoid them all together? Then watch my video and learn 7 helpful tips to get you back on track today!

7 Tips for Staying Injury Free2016-08-13T00:06:42-05:00

Celebrate Your Freedom

Free yourself from the confines of a diet.
Free yourself from an exercise routine that leads to nowhere.
Free yourself from limitations.
Free yourself from a bad attitude.
Free yourself from laziness.
Free yourself from comparing your body to fitness models who have been professionally lighted and airbrushed.
Free yourself from comparing your fitness level to athletes who are pharmaceutically enhanced.
Free yourself from guilt.
Free yourself from a bathroom scale.
Free yourself from others’ expectations.
Free yourself from stress.
Free yourself from negative emotions.
Free yourself from negative people.
Free yourself from unrealistic goals.
Free yourself from fear.
Free yourself from false thoughts.
Free yourself from anger.
Free yourself from regrets.
Free yourself from emotional eating.
Free yourself from unhappiness.
Free yourself from the idea of a perfect body.

Now it’s time to celebrate your freedom!

Celebrate Your Freedom2016-07-08T10:23:50-05:00

Deadlifts: 5 Reasons to Add this Awesome Exercise into Your Workout Routine

When you picture someone performing a deadlift, what images come to mind? Perhaps that of Brian Shaw, American professional strongman competitor, who won three World’s Strongest Man contests? Or perhaps Annie Thorisdottir, Olympic weightlifter and CrossFit Games champion? Or maybe your uncle, who threw out his back while trying to hoist a 40 pound bag of mulch up onto his shoulder? I’m here to tell you that the deadlift is an excellent exercise. Deadlifting is more than brute strength. It’s about developing proper technique. Building functional strength. Learning how to recruit multiple muscle groups. Protecting and strengthening your back.

“Chest out! Hips forward!” My clients often hear me say this during deadlifts. Deadlifting is not just standing up with a weight in your hands. You literally pull the barbell up and toward your body. In order to do this safely and effectively, you need to keep a flat back throughout the entire movement. Scapular retraction (pinching your shoulder blades together) will help protect your back. (Remember that a rounded or flexed spine is a weak/compromised spine. That’s how you get injured.) One more thing. Be sure to exhale as you lift the weight up. Bearing down (holding your breath) while lifting might cause a stroke. Happy thoughts, right?

“Form is a constant regardless of the weight you lift.” That’s another Eric saying. Whether it’s 20 pounds, 100 pounds or 500 pounds, the technique you employ should always be good. I’m not talking about trying to lift a weight that you can’t even budge. Improper technique, an imbalance in strength and flexibility and inadequately warming up are the culprits for injuries. But that’s a whole other blog article.

So here are your 5 reasons to add deadlifts into your exercise routine:

1. Power. There is something about engaging all the muscles in your body (at least it feels that way sometimes) when you deadlift. And you just can’t get that doing dumbbell biceps curls.

2. Core strength. Hips, low back, abdominals. They all work together when you deadlift.

3. Injury prevention. How would you like to kiss low back problems good bye? Do deadlifts. When I worked in a physical therapy clinic in California, the Physical Therapist said the main cause of low back injuries was picking something up off the ground with a rounded back.

4. Getting in tune with your body. Gym exercise machines don’t teach body awareness. You just sit down and move some handles or bars. They move in a fixed range of motion. Deadlifts teach you to recruit multiple muscle groups at the same time. You will quickly identify your weak point(s) when you deadlift.

5. Adding creativity. Workout programs can get a little boring after a while. How about adding deadlifts? Your mind and body will say “Hey, what’s this new exercise?” It might just be the exercise to give you that kick in the butt.

Want to watch some textbook deadlifting? Check out this great video of professional strongman, Brian Shaw.

Deadlifts: 5 Reasons to Add this Awesome Exercise into Your Workout Routine2016-04-18T15:34:16-05:00

Celebrate with Birthday Push-ups

How should you celebrate your birthday? With push-ups, of course ? Watch and see if I can do 43 push-ups (+1 for good luck) to celebrate my 43rd birthday today.

Celebrate with Birthday Push-ups2016-03-25T17:53:29-05:00

A Parent’s Testimonial

Getting a written testimonial from a client is always rewarding. It’s like a big thank you and reminds me why I have been personal training for over twenty years. But getting a testimonial from a client’s mother is even more meaningful to me. I’m just going to cut to the chase and share what Betsy recently sent me. Not to pat myself on the back, but I’m feeling pretty good right about now. Here you go!

“I contacted Eric because I was concerned about my son’s weight gain and general inactivity. As a 24 year old, I wanted him to have a healthier lifestyle now that he was out of college and settling into real world life. He had gone to weekly workout sessions at our local health club while in high school but never really enjoyed it so much that he wanted to go on his own. Working with Eric in a private setting, has made all the difference. Eric has a reasonable common sense approach to working out, making good food choices and losing weight. My son has learned so much and now regularly counsels me. Eric is so positive and encouraging that my son has gained real confidence in his ability to reach his goals. He is pleased to be gaining strength and feels proud of his progress. Eric makes the sessions enjoyable so my son is happy to be there. As a parent, I couldn’t be more pleased.” – Betsy W, Middleton WI

A Parent’s Testimonial2016-01-29T10:42:29-06:00

Treat or Cheat?

Treat or cheat 1

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?2016-01-13T10:07:14-06:00

Heavy Squats 101

There are many types of strength: explosive, agile, relative, endurance and speed to name a few. So when a client asks me to help them get stronger, I need them to clarify what type(s) of strength they’re referring to. For a particular sport? To rehab from an injury/surgery? To increase muscle mass? One client I have been working with said that he wanted to focus more on his squats, bench press and deadlifts — the three primary movements for powerlifting. These lifts require intense focus and maximum effort. Additionally, we incorporate many functional/core exercises as well as standard lifts you see at a gym. Needless to say, he has made incredible progress, and I couldn’t be more proud of him. The most impressive is his barbell squat. Check out this video from a recent workout.


365 lbs x 5 reps!!

Heavy Squats 1012015-12-14T10:39:24-06:00
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