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+00:00

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+00:00

Deadlift with a Hex Trap Bar

A couple months ago I shared the benefits of deadlifting. Using proper body mechanics and lifting techniques you can strengthen many body parts, including the back, legs, arms, shoulders and core. So here’s a question for you. Why do so many weightlifters and powerlifters wear belts during this exercise? The reason is that they are lifting several hundred pounds and pushing their bodies to their absolute limits. To see what I mean, you can check out the World Deadlift Championship on July 9th where at least two of my favorite strongman competitors will attempt to lift 500 kg. That’s 1000 pounds! Remember that a weightlifting belt is designed to protect the back by adding abdominal support and helping to stabilize the whole area. When we mortals lift, typically we are not stressing every body part to the point of tearing itself. We’re focusing on strengthening our core, increasing flexibility and improving technique.

Okay, so now back to the topic at hand. Deadlifting can be performed with a barbell, dumbbells, stretch cords, rubber tubing, a medicine ball, or just using your bodyweight. One of my clients uses a Hex Trap Bar in the fitness room of his office building. I absolutely love it! It offers three grip choices depending on the size of your hand. The grips are in a neutral position which, for many people, is more comfortable than pronated or supinated. Lastly, the lifter performs a deadlift while standing in the middle of the hexagon-shaped bar. This favors center of gravity, so as you lift, you will not be leaning forward (ouch!), backward (more ouch!) or to the sides (my back hurts just thinking about it . . . ouch!!) That’s an excellent feature.

Just be sure to use weight plate clamps or collars so the weights do not slide off the bar while you’re exercising. Danger, Will Robinson! Danger!

Deadlift with a Hex Trap Bar2016-06-15T09:57:12+00:00

Watch, Bid & Win. Support Wisconsin Public Television’s 41st Annual Auction!

How would you like to support public television and get a great deal on my personal training sessions? Then check out WPT’s 41st Annual Auction on Friday June 3rd from 7pm to 12am. I donated a package of 5 Personal Training Sessions in the Sports & Recreation Category. That’s a value of $375! What do you think it will go for?

You can bid online or over the phone (608)263-9985. The auction begins Wednesday June 1st and concludes on the 5th. To learn more or view other auction items, go to WPT Auction.

* This donation is reserved for new clients only.
WPT Auction

Watch, Bid & Win. Support Wisconsin Public Television’s 41st Annual Auction!2016-05-23T11:44:51+00:00

If The Shoe Fits

Sketchers Athletic Shoes

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 Fits2016-05-19T14:20:37+00:00

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!

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)

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.

Pesto ingredients

How To Make Pesto in 3 Easy Steps2016-04-26T12:18:31+00:00

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+00:00

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+00:00

How to Design a Boxing Routine with BOB (Body Opponent Bag)

Boxing with BOB (Body Opponent Bag) is a great way to add variety and fun into your exercise routine. Balance, speed, coordination, cardio and overall movement are involved. Here is a 10-minute video demonstrating how to build and customize your own boxing routine. If you don’t own BOB or a heavy bag, that’s okay. You can do shadow boxing. . .and that’s harder than you think. My video is for all levels, whether you are a beginner or skilled striker. Enjoy and don’t forget to always warm-up and protect your hands and wrists with proper gloves.

How to Design a Boxing Routine with BOB (Body Opponent Bag)2016-03-13T14:00:14+00:00

Concussion: Book Review

I just finished reading the book Concussion by Jeanne Marie Laskas today, and I thoroughly enjoyed it. It’s a human story. It’s a courtroom drama. It’s a science lecture. It’s a search for answers. Bust most of all, it’s about a man’s journey and his willingness to stand up to the NFL and tell the truth.

Calling this book a page-turner is an understatement. I truly couldn’t put it down. At times I felt like a spectator sitting in a courtroom watching events unfold or a fan in a stadium cheering for my favorite player/team. Other times I felt like I was sitting at the kitchen table across from forensic pathologist Dr. Bennet Omalu as he was examining slides of brain tissue from deceased football players. His journey from a small village in Nigeria to the United States, covering both coasts and in between, is gripping. Laskas clearly details his decision to study medicine and his motivation to move to the US. And how did he make one of the most significant medical discoveries in a downtown Pittsburgh morgue? And what impacts would his findings have? Laskas does a superb job in the telling of the story, often using Omalu’s direct quotes or sharing events and conversations from his point of view. This book very much reminded me of The Poisoner’s Handbook: Murder and the Birth of Forensic Medicine in Jazz Age New York.

Mentorship, science, politics, money, the American dream, egos, truth, mystery, racism, cover ups, and happiness. They’re all there. For me, Omalu’s actions are a reminder that one person (even on the sidelines) can make a big difference. In some ways, Dr. Bennet Omalu reminds me of the character Spok from the Star Trek television series and movies. Remember what Spok said in Star Trek II? “The needs of the many outweigh the needs of the few, or the one.” I strongly encourage you to read Concussion. You’ll be in for the ride of your life. And in the end, Dr. Omalu is right. Dead men do tell tales.

Concussion: Book Review2016-02-24T09:01:01+00:00