Eric's Blog

  Hey Everyone!!!  Welcome to my blog, I hope that you enjoy the entries.  As sappy as it may be, I consider my blog to be my very own personal diary for all of you to share.  Hopefully, my entries can not only entertain a bit, but motivate as well.  However, if you are a client of mine, don't hold my entries against me, you may end up in my blog :)

**Hey guys, I am finally going to start back with the blog, sorry it has been so long, but I am back, and have so many new topics.  I'll be in touch!

I wish you all the best in health and happiness,

Your friend in health,




As the weather starts to warm up again, it’s time to ditch the winter thermals and start re-focusing on your hydration needs during exercise. With so many drink options available and mixed messages about how much and when to drink during exercise, this article will look at the ‘who, why, what, when and how’ of hydration.


Hydration needs are highly individualized due to variations in sweat rates between people, or even for the same person exercising in different conditions. Sweat rate is influenced by a number of factors including:

Body size – larger body sizes tend to sweat more
Fitness level – fitter athletes generally start to sweat earlier
Genetics – some people naturally sweat more than others
Temperature – hot and humid conditions increase sweat rates
Wind – air flow over the skin improves body cooling and reduces sweat rates
Exercise intensity – as intensity increases, so does sweat rate.
So, while there is no ‘one size fits all’ approach when it comes to replacing fluid losses from sweat, being aware of your own hydration needs before, during, and after exercise is an important consideration for all active people.


During exercise, fluid is critical for maintaining blood volume, regulating body temperature, and for muscle contraction. Sweating is the body’s way of maintaining core temperature while exercising but the loss of body fluid that occurs can result in dehydration (eg. if fluid intake is suboptimal). Generally, the body has a good capacity to tolerate low to moderate levels of dehydration; however, as levels of dehydration rise, performance can be impaired through:

Increased heart rate
Increased perception of effort
Increased fatigue
Impaired cognitive performance (e.g. skill and coordination)
Gastrointestinal issues, such as nausea
Increased risk of heat illness

With so many drink options now available, deciding which fluid best suits your needs can be tricky. When choosing the best drink for you it’s a good idea to consider:

The duration and intensity of your session
Whether there is a need to replace carbohydrate and electrolytes during the session
Individual preferences (e.g. flavor preferences, gastrointestinal comfort)
Unlike plain water, dairy options and sports drinks contain carbohydrate and sodium (salt). When used appropriately, carbohydrate can have positive effects on performance, especially during moderate and high intensity exercise. Sodium is an important electrolyte that aids hydration by helping the absorption of water through the gut and assisting the body to ‘hold on to fluid’ more effectively (e.g. reduce urine output).


The optimal amount and timing of drinks will depend on your individual sweat rate and exercise conditions (e.g. hot vs. cold weather, easy ride vs. racing, etc). An Accredited Sports Dietitian can work with you to develop an individual hydration plan but as a general strategy:

Begin exercise well hydrated
Follow a hydration plan based on your individual needs while exercising
Rehydrate after you finish exercising as you are unlikely (and it’s not necessary) to replace 100% of fluid losses during exercise
Keep in mind that there is no performance advantage to starting an exercise session over-hydrated and it is actually more likely to result in negative side effects. Being too aggressive with your hydration can lead to interrupted sleep the night before, bloating and gastrointestinal upset, and the frequent need to urinate during exercise. It is important not to drink beyond your needs while exercising, as this can result in a condition known as hyponatremia (a medical issue where sodium levels in the blood become too dilute, most commonly seen in endurance or ultra endurance races where large volumes of low electrolyte fluids are consumed beyond participants’ needs).


Hopefully you now have a better understanding of hydration needs and realize that there is no ‘one size fits all’ approach when it comes to drinking during exercise. Here’s a quick summary of tips for optimizing your hydration plan:

Aim for pale yellow urine over the day – it’s a good sign that you’re appropriately hydrated
Avoid high levels of dehydration – this can impair performance and increase risk of heat illness
The best drink choice is different for different sessions – consider the duration and intensity of the session, the need to replace carbohydrate and/or electrolytes and individual preferences
Individualize your hydration plan and the timing of drinks during exercise – this will depend on your sweat rate, environmental conditions and practicality
More is not better – there is no performance benefit to being over-hydrated and it will increase your risk of negative side effects



Ways Exercise Can Help You Tame Diabetes, April 21, 2017

Looking for a proven way to delay the onset of diabetes or slow down its progression? Try lacing up your sneakers, rolling out your yoga mat and/or slipping into your bathing suit and get moving.

“Exercise is a key component to keeping blood glucose (blood sugar) levels in the correct range, encouraging weight loss and reducing cardiovascular risks,” says family medicine specialist Nishanthini Sooriyapalan, MD, who goes by Dr. Nish. “Just check with your doctor before starting a new exercise routine, especially if you have co-morbidities, such as heart failure.”

According to Dr. Nish, diabetes is one of the most common diseases in America, affecting nearly 30 million Americans. A metabolic disease, it occurs when blood sugar levels are higher than normal. The chronic disease is the seventh-leading cause of death in the U.S.

Dr. Nish answers questions about the ways exercise controls diabetes and how to safely begin an exercise routine:

How does exercise help control my blood sugar levels?

A. “People with type 2 diabetes have too much blood sugar in their blood because their body doesn't produce enough insulin to process it, or because their body doesn't use insulin properly,” she says. “When a muscle is exercised, it draws glucose out of the bloodstream for fuel, helping control levels of sugar in the blood. This effect continues not just during exercise, but for 24 to 72 hours afterward.”
Will exercise help me with other diabetes-related issues?

A. Dr. Nish says that by staying fit and active you can also:

Reduce your risk for stroke and heart disease
Lower your blood pressure and blood glucose
Help your body use insulin
Raise your good cholesterol and lower your bad cholesterol
What are some recommended exercises?

A. “You should aim for 30 minutes of aerobic exercise – like walking, hiking, stair climbing, dancing, swimming, tennis, bicycling or outdoor hiking – at least five days a week, or a total of 150 minutes a week,” says Dr. Nish. “And weight-training exercises should be done two or three days a week. You should include working with hand weights, elastic bands and weight machines.”

She also recommends incorporating Tai Chi or yoga into an exercise program.
Can I just go from being a couch potato to a jock?

A. “To prevent complications, any new or rigorous exercise program should be approved by your doctor, who may refer you to a physical therapist, diabetes educator or personal trainer,” she says. “You might have to start out exercising 10 minutes a day until you can build up your stamina and strength.”

She also advises people with diabetes to check their blood sugar levels before, during and after an activity to prevent low or falling blood sugar levels.

“And it's also prudent to have a piece of candy or fruit nearby while you exercise,” she says.
Can I do exercises while at my desk job?

A. Even while you're at work you can improve your blood sugar levels by moving every 30 minutes. She suggests doing activities, such as:

Leg lifts or extensions
Overhead arm stretches
Desk chair swivels
Torso twists
Side lunges
Walking in place
“No matter how simple the moves, whether sitting down or standing up, exercise is an effective way to improve the body's ability to use insulin and help control blood sugar levels,” Dr. Nish says.


Effects of Exercise on Depression Underestimated, April 20th, 2017

by Justin Karter

A new meta-analysis finds that the large antidepressant effects of exercise may have been underestimated in previous reviews. This latest report, published this month in the Journal of Psychiatric Research, examines twenty-five previous studies and concludes that regular exercise has a large and significant antidepressant effect in people diagnosed with moderate and severe depression.

“The effects of exercise on depression have been a source of contentious debate,” the researchers, led by Felipe Schuch, write. “Previous meta-analyses may have underestimated the benefits of exercise due to publication bias. Our data strongly support the claim that exercise is an evidence-based treatment for depression.”

While past research has demonstrated a consistent antidepressant effect for exercise, there has been controversy over exactly how large the effect actually is. In 2013, a Cochrane analysis found that when the review was limited only to high-quality studies with a low risk of bias the effect of exercise on depression was small and non-significant.

The Cochrane review has come under scrutiny, however, and new high-quality randomized control trials on the effects of exercise in depression have since been published. The new study aims to expand upon and update the Cochrane analysis while also investigating the effects of publication bias.

The researchers examined twenty-five total trials which included data on nearly 1,500 adults with depression. After adjusting for publication bias, they found that exercise had a large and significant effect on depression when compared to controls. For those diagnosed with major depressive disorder, the effects of exercise were found to be even greater.

Their results also indicate that both aerobic and mixed exercises were effective at reducing depression symptoms and that moderate and vigorous exercises were more effective than those of light intensity. Those who had training supervised by professionals also fared better than those who exercised on their own.

“Overall, our results provide robust evidence that exercise can be considered an evidence-based treatment for the management of depression,” the researchers write. “The fail-safe assessment suggests that more than a thousand studies with negative results would be needed to nullify the effects of exercise on depression.”

The updated review found a larger effect size for exercise than the earlier Cochrane analysis. The study authors attribute this difference to the fact that they excluded studies that compared exercise to other active treatments and included updated results from new studies published after the Cochrane analysis.


Benefits of Exercise, April 19th, 2017

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

Source: The Mayo Clinic

Top Ten Reasons to Hire a Personal Trainer April 18th, 2017

ACE's Top Ten Reasons to Hire a Personal Trainer
Motivation – Personal trainers wear many hats, serving not only as coach, but as an educator, confidant, role model and a major source of motivation and encouragement as well.
Consistency – Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you might come up with for not exercising.
Safety – Unsure about how to use the chest press machine at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid) and instruct you on the proper and safe use of exercise equipment.
Individualized Instruction – What works for one person, may not work for another when it comes to choosing an exercise program. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals. Beginners in particular benefit from instruction on how to perform specific exercises and program planning.
Effective Workouts – Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
Supervision – Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? No problem-that's what your personal trainer is for-to observe, assist and, if necessary, correct as needed.
Sports-specific Training – Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
Injury Rehabilitation – Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
Special-needs Training – Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions.
Ego Boost – It's a fact-feeling good makes you look good, and vice versa. Not only can your personal trainer help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.


Tomorrow we will be starting our new spring workout program... April 17th, 2017


Waiting to Start a Fitness Program Means Never Reaching Our Goals, April 15th, 2017

How many Mondays have gone by without starting a fitness program? What other things continue to take priority? We have good intentions, want to get in shape but follow through is lacking.

It's time to put a stop to the excuses that get in the way of our health and fitness. Health is our wealth and we couldn't live such a busy life without it. Think about that. Declining health equals no work, no social life, and no money. Not that money is or should be the most important thing in life.

Our priorities are skewed and our reasons to not get fit make no sense in the big scheme of life. Why are we waiting for illness to hit our life before taking action? Our lives require a priority overhaul. Don't you agree?

Living a life without good health is not a quality life at all. When the morning routine means taking pills for proper body function there is something wrong. This is referencing self-induced illness created by not taking care of ourselves. This shouldn't be an acceptable norm for society. This should piss us off and motivate change in our life.

Waiting for someday is no longer an acceptable excuse. Besides, someday doesn't qualify as a day of the week. Do you want to lose fat, look good naked, feel great, move better, and be more confident? Do you want to toss those pills prescribed from self-induced illness? Do you want to be healthy?

In order to improve our health and fitness, we need to make it a priority. Change takes a choice and we're all responsible for our health and fitness. Your busy lifestyle should include consistent workouts and healthy food.

Fitness takes good time management. For example, making gym time one of your social hours without canceling. Another way to improve our eating habits is being prepared with a packed cooler at the workplace. This will keep us out of the vending machines, break room junk food, or nearby restaurants.

You can achieve your goals by applying simple changes. It will be a progressive life-long journey. Life is meant to be enjoyed with a healthy, fit body. The choice is yours to make it happen. All in fitness love. Stay Healthy!

Use Fitness to Work Through Emotional Upset: April 13th, 2017

Life is not meant to be easy easy and all wrapped in a pretty bow all the time. The truth about life is it can suck and be filled with very difficult emotional and even physical hardships.

Emotional junk can weigh down our brains and bodies and cause us to retreat into a shell of self-defeat. When we're struggling with emotional upset from any life situation, it's important not to give up on you. During these times we tend to not take care of our health and fitness. We really can become our own worst enemy.

Emotional upset can happen at any given time and we can choose to handle it in a healthy or unhealthy way. It really comes down to us being responsible for our own physical and emotional health. This also includes maintaining our fitness and happiness.

Emotional upset seeming to be the most painful occurs in close personal relationships with spouses, significant others, dearest friends, and family. It's also the most difficult to navigate feelings that may include anger and resentment. We can become so bitter it interferes with the quality of our life and health.

We tend to walk around with unrealistic expectations of how things and life are supposed to be. We want to be in control of how people treat us and really expect others to be like us. Often times we create our own upset because things don't happen according to our own thought processes.

These self-induced feelings can create an unhealthy person that we ourselves find hard to recognize. It can be difficult when we feel hurt, but it's also important to recognize if the hurt is real or created from unrealistic expectations.

In the midst of emotional upset, it's important to exercise and release endorphins to help us feel better. Studies have shown exercise to be one of the best methods for stress reduction, decreased depression, and overall positive well-being.

It would be wonderful if life had an easy button to simply remove all the drama causing us emotional pain. The closest thing we possess to make that happen is our response to what causes the upset. We can choose to walk around with a bad attitude or choose to be positive with a healthy response. A great workout can enhance our positive feelings even more.

Having a healthy response to unhealthy situations takes learning and practice, but the reward is a healthier happier life. There is nothing worse than stewing inside and growing an emotional pimple until it bursts into ugliness. There are so many positive avenues to take care of the problem in a healthy way. Eating healthy and exercise are great ways to improve our mental and physical health. Other ways to work through emotional upset include meditation, prayer, or even reaching out to a licensed therapist.

Life is similar to a classroom and we are students learning through each experience. Every circumstance is an opportunity to learn and grow in a positive way. With every upset, we can choose to become healthier people. Remember, life is 10 percent what happens and 90 percent how we respond to it.

April 11, 2017


Standing alt bicep curls: three sets/15 reps

Standing barbell curls: Four sets/15 reps

Seated concentration curls: three sets/15 reps

One arm preacher curls: three sets/15 reps

*all sets with slow tempo

*30 second rest in between sets

*stretch between sets


Spring training program day 1: April 7, 2017


Wide grip pulldowns: pulldowns to the front
Reverse grip pulldowns: right below chin
T-bar rows: as heavy as possible w/ correct form
One arm dumbbell rows: good stretch on bottom
*all exercises three sets
*emphasis on hypertrophy
*one minute rest between sets


Fitness is a Process You Achieve One Day at a Time: April 4th, 2017

Believing anything happens quickly is not realistic. Fitness is a process of small changes creating large results over time. No magic wand to instantly provide a chiseled physique or bikini body. We may want that, but not how it works. Quick fix thoughts only set us up for frustration and failure.

Achieve fitness one day at a time. Biceps don't suddenly appear after your first day in the gym. What does occur when you apply fitness daily is progress. The muscle will show up but let it work, grow and build. It's like a fine wine or great simmering stew. The journey will be rewarding but patience is required.

One of the worst things you could do is to jump into a fad diet or take unregulated fat burning supplements thinking this is the answer. Read the small print on any of these pseudo-fitness deals. "Best results when accompanied with a healthy diet and exercise program" is what you'll find.

All that needs to happen is to follow the small print which is the best advice on those bottles. In fact, any results achieved comes from implementing a healthy nutrition plan and exercise. You're the one doing the work, not what's in those bottles.

Fitness done daily will take time and effort but the lifelong results are the reward. It's also a journey and not a destination. There's no need to feel rushed or stressed about getting fit. It's really a simple process often over-complicated. Find healthy foods and exercise you enjoy and this is what keeps you coming back for more.

Avoid jumping ahead in your mind to what you want now and focus on today. What are you doing today to reach your fitness goals? Did you exercise, eat healthily, and get plenty of rest? Awesome! Celebrate your daily achievements. Write them down if it helps. Stay positive even when things aren't showing up as fast as you think they should.

We're all different in how our bodies respond to change. Comparing to friends or people we see at the gym is the thief of joy. We're not here to be or look like someone else. Our job is to become our best healthy self through daily choices. Who cares if your friend lost 5lbs and you didn't reach that mark. Fitness is not about who is faster at achieving results.

The goal is getting fit and loving ourselves through the process. The days are going to pass anyway so focus on adopting a healthy lifestyle the right way. Today is what we have, tomorrow isn't promised and yesterday is gone. Be in the now with your fitness and you'll get there one day at a time.

Example of a senior program, March 20th, 2017

Ann A.

1/ seated leg raises, 2 sets, 10 repetitions
2/chair squats/3 sets/10 repetitions
3/seated 5lb dumbbell curls/3 sets/10 reps
4/Seated 5lb dumbbell front raises/3 sets/10 reps
5/standing yellow tube front raises/2 sets/10 reps
6/standing yellow tube bicep curls/2 sets/10 reps
7/standing weighted plate front raises/2 sets/10 reps
8/standing dumbbell bicep curls/2 sets/10 reps

Many of us struggle with weight loss including myself. I remember the days when I could eat a whole pizza and not put on a pound. These days are a little different now I must watch what I eat and make sure to get my 50-minute workout in daily.

So, I’ve put together some strategies to help you smash your goals.

1. Figure out your basal metabolic rate. You can use the BMR formula to figure this out BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years), use a BMR calculator which can be found online or you can get resting metabolic rate test. The RMR test determines the number of calories your body is using at rest by analyzing the amount of oxygen your body uses. Talk with a personal trainer or fitness professional to find out more about BMR.

2. After you find out your BMR you will need to measure your activity level. There are many products out there that can help you do this. Devices like your cell phone, I watch, Fit bit, polar HRM to name a few. These devices will track your activity and tell you how active you are. This will give you a good idea of how your activity plays a role in your weight loss. If you like running I would get one that doubles as a running watch. There are many choices out there so many sure to talk to a fitness coach or trainer to help find the best option.

3. Once you find out your BMR and have an idea of your activity level you can start to look at what you’re eating. Yes, I know that having a food journal can be a pain but it does help. Pick up a tracking app and put it on your phone. Tracking your food can make or break you when it comes to your goals. Many of these apps have a BMR calculator built in. There are many apps out there my personal choice is my fitness pal. Talk to a nutritional coach or personal trainer to pick a tracking app.

4. Set up a schedule for your workouts. You need to focus on your goals and set up a daily workout. We all are very busy and it’s very hard to squeeze in a workout but exercise has been shown to make you more productive. Exercising regularly will increase your energy levels which will help you get things done. I try to put aside 50 minutes per day for exercise. Having a personal trainer can help you stick to this schedule.

5. Pick a plan and stick to it. Make sure you pick a plan that is progressive and easy to follow. If you have any limitations talk to a fitness trainer and set up a program to work around your limitations. Start with low intensity cardio workouts and moderate intensity weight training. Focus on big movements like squats, chest press and rows. Increase the weight at a slow and steady pace.

6. Keep a clean home. This means that you clean out all the junk out of your home. That means limited processed foods like cookies, soda, breads, cakes and pasta. Focus on having veggies, lean meats, fruits, yogurt, beans and nuts in your home. When you go out to eat then you can enjoy some of the other foods that aren’t allowed in your home. This will let you enjoy those foods when you eat out. If you have them in your home, you might turn to them when you’re stressed.

7. Hire a professional if you’ve failed in the past and you are starting to slip you might want to hire a professional personal trainer or nutritional coach. Having someone to push you can make or break your program. A personal trainer can help keep you on track and make sure that you are progressing forward with your program. Sometimes getting an outside look can help you see what is going wrong with your plan.

If you’re new to exercise, make sure to start out light for the first month. When you’re doing, your cardio start with walking, elliptical or bike. These are low impact cardio workouts that will minimize injury. When you’re doing weight, training make sure to pick weights that you can do with control. If you are having trouble I would advise seeking professional help. Getting some help from a personal trainer can dial in proper form so that you get the most out of your program. Working with a trainer can also help to minimize injury.

Good luck with your fitness goals. I know that you will rock this. I have put together a simple workout program below to get you started. If you have any questions, feel free to reach out to us.


What a trainer can do that you can't do for yourself by David Nickum, February 22, 2017

Personal trainers often recommend diet plans or foods, specific to the dietary needs of an individual. Your fitness coach will recommend certain foods, which will not just fulfill your nutrition goals, but will also keep you active and strong. Such recommendations from trainers are not restricted to weight loss or muscle gain, but they help in achieving the perfect nutritional balance. Besides recommending the below healthy foods, trainers encourage drinking plenty of water throughout the day and discourage consumption of processed foods and sugars.


Foods Recommended By Personal Trainers: 

  1. Eggs:

 Eggs are one of the most recommended foods by fitness coaches – often suggested as a healthy snack to keep a person fueled through the day. These are rich in vitamins, healthy fats and proteins. You can prepare a batch of hard-boiled eggs early and keep them in the refrigerator. One egg contains almost 6 grams of proteins and provides energy to stay fit and active.

  1. Watermelon:

Watermelon is one of those fruits which help in replenishing the depleted glycogen from the body. It helps in refueling the tired muscles after a strenuous course of a workout. The fruit is high in electrolyte content and water, which helps to keep the body hydrated. Prepare a homemade watermelon drink with a few pieces of fresh watermelon and some ice cubes.

  1. Tuna:

Personal trainers often recommend a slice of tuna before a morning workout session. Tuna is a low-carb protein which contains all the essential polyunsaturated fats, needed by the body. You can have tuna with a serving of healthy raw vegetables. To add to the taste, you can drizzle some extra olive oil on a slice of tuna and serve with fresh heirloom tomatoes.

  1. Salmon Fillet:

Salmon has all the essential proteins with the benefits of all good fats, much needed by the body for muscle growth and fitness. Bodybuilders and athletes are often deficient in fats, hence including a few salmon fillets in the diet, helps in gaining the deficient fat in the diet. You can have baked salmon or grilled slices cooked in extra virgin olive oil.

  1. Greek Yogurt:

Greek yogurt is a common choice of personal trainers for its high protein count. If you have a bowl of fresh Greek yogurt after a tiring workout session, it is known to help with muscle recovery. Store it in your pantry and have it easily when you feel hungry or need to have something. You can also toss in a few healthy berries and nuts and add to the nutrition count.

  1. Oatmeal:

Oatmeal is often described as a comfort food, it is high in fiber and also easy to prepare. You can have oatmeal with fruits, nuts, flax or Chia. Your fitness coach might even suggest adding some protein powder to the oatmeal for added benefits. Oatmeal helps in better digestion of food and encourages the body to work harder.

  1. Kale:

The benefits of fresh greens can never be denied. It is always recommended to have at least one serving of green leafy vegetables in a day – the most recommended one is kale. It is said to be one of the best vegetables we have around. You can have it steamed or in soups. It tastes delicious and can also be added to egg dishes, salads and had a part of a healthy smoothie.

These were some of the most recommended foods by personal trainers – the list doesn’t end here, and there are many more foods which are often recommended by experts. Lastly, fitness freaks need to remember that they should stay away from all kinds of trans fats and saturated fats, to achieve their fitness goals.


February 15th, 2017-Today's focus Body Weight Cardio


 lunges/3 sets 30 seconds

 mountain climbers 3 sets/30 seconds

 squat thrust /3 sets/15 reps

  jumping jacks 3 sets

  bicycles 3 sets/

Keep heart rate at working rate of 135 bpm

1.0 min between sets

Cardio based


10 REASONS WHY YOU SHOULD RUN WITH A GROUP by David Nickum, February 15th, 2017

The fresh air, the changing colors of fall and spring, a refreshing breeze or spray of rain when you are hot, or the warm sun peeking through the clouds when you are still warming up. These are some of my favorite parts of running outdoors. I started running in 2012 after a friend invited me to a 5k fun run. Being a cardio junkie I immediately fell in love with running and challenging myself to run a little farther, or a little faster each time. At first, running was a solitary hobby, a time to decompress and rest my mind. But when the long training runs for my first marathon became grueling, I decided to check out running groups for some support, motivation, and variety. It was exactly what I needed to renew my love of running. It has been almost 4 years since I started running with groups and here is why I keep loving my running groups:

As much as I love running and I know I always feel incredible after, there are still days where is an internal struggle to lace up my shoes. Maybe it’s early, dark, raining, or cold. If I know people are expecting me I am much more likely to get up and get going.

On average I run faster with groups because I have to keep up! Plus, let’s be honest, all runs have a moment or two when you just aren’t feeling it. Having someone to push you through those moments is invaluable.

Running with a friend or a group is always safer. Especially when running in the dark, heat, or inclement weather.

Runs seem shorter when you are distracted by conversation. It also gets me out of my head so I don’t focus too much on how many miles I have left or random aches in my legs.

I have met some great people through running groups. Meeting other people with similar running habits has helped introduce me to new races and groups that I didn’t know about before. I have also spoken to seasoned runners to gather information about training plans, running nutrition, and general knowledge about training and running recovery.

For me, this is the main reason I started running with a group. Long runs are LONG. I became burnt out on listening to my running mixes, and tired of running the same route from my house and back. Having someone else around to pound the pavement helps it go by faster and keeps me entertained.

Running groups take you out of your comfort zone to try a new route. The long run group Pacers group in Arlington has a rotating start on weekends so you will see a variety of routes. Even groups that start at the same spot each week tend to try different routes on occasion. Get ready to explore!

All the groups I have been to tend to have another “unofficial group” that meets before the running group or on another day. As you make friends in the group, sometimes people organize for smaller runs with runners that have a similar pace or training schedule. This has been helpful to me when I have a packed schedule and can’t get to the regular scheduled groups.

Since many running groups are organized by running stores it is common that these groups may have promoters from some of the running brands who may come to fun runs and let runners try their shoes or other merchandise samples. Some running stores also do injury screenings, prize giveaways, discounts, or group activities such as spaghetti dinners before races. Who doesn’t love a freebie?

A new great running friend or maybe something else? Who knows!


Reasons to use a Trainer by trainer Correen February 11th, 2017

ACCOUNTABILITY & MOTIVATION- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on his/her face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Trainers have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary.

DEVELOP A ROUTINE- Sure, it’s easy to get to the gym and hop on the elliptical, but then what? Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes since and is realistic for you. If you haven’t worked out in months and are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes since in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!

FRESH NEW PERSPECTIVES & IDEAS ON HEALTH, NUTRITION, AND FITNESS- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as “candy in the office”, or how to manage menu’s when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” We see you on a regular basis and are able to recognize if something is different or just not right and are happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health!

SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!

PROPER TECHNIQUE & FORM- Watching all the you tube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to proper form and technique preventing injury!

INJURY PREVENTION and/or INJURY REHAB- Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. Just recently, I broke my leg. My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg. A personal trainer will not let you use an injury as an excuse to not workout!!

SPORTS SPECIFIC TRAINING- Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program!

MAXIMIZE WORKOUT/MINIMIZE TIME- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own. Each week trainers will follow up to see if you achieved our workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful!

PERSONALIZED PROGRAM- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program!

RELATIONSHIP BUILDING- Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that helps the trainer work specifically with you and to hold you accountable to your goals!

Although this post is titled 10 Benefits of Personal Training I thought it was important to emphasize the eleventh. The one that is reoccurring through each bullet point. The benefit that above all is most important.

RESULTS- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it be weight loss, injury rehab, or companionship. A trainer is going to develop goals that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you!

February 9th, 2017-Today's focus Back


   Narrow grip pullups: the bread and butter for lat development

   bench over barbell rows: isolating the lats

   reverse grip pulldowns: back strength

   wide grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure



I absolutely love running in all seasons. There is NO WAY that I will pack away my running shoes with my shorts and flip flops!
If you are also looking forward to a run in the brisk winter months, try some of these tips:

A good rule of thumb is to dress like it’s 10 degrees warmer than it actually is. However, everyone is different. Try wearing layers if you are new to winter running, that way you can unzip or take them off if you get hot. Remember, your goal is not to be warm before you start running, it’s better to start off feeling a little uncomfortably cold, you will likely be just right when you warm up.

Try keeping a journal of the temp and what you wore and how you felt. (Also the post-it app on a smartphone works for me). This will help you remember what went right and what went wrong when there is another similar day. I always feel underdressed in my light weight jacket and headband on a 30 degree day, but my experience showed that after about 5 mins of running this is just right.

When it is cold I want anything that touches my body to be sweat wicking. Cotton is way too cold for me, once it gets sweaty it feels like ice! I love mizuno, under armour, and Nike cold weather running gear. Under Armour has fleece-lined wicking pants and shirts that are amazingly warm, dry, and soft. Some of my other favorite running shirts are the freebie tech-shirts I have gotten from races.

There are some good running gloves on the market from what I have heard, but I have never tried them. My go-to are the $1 one-size-fits all gloves for a cool day and knitted mittens for a colder day. I like knitted gloves because I find they are breathable and don’t get too wet. Mittens hold all your fingers together creating a little hand-sauna for especially cold days. For an especially cold day you can also try “hot hands” hand warmers which are available for purchase at REI or other camping stores.

Snow and ice can be dangerous. Take a light if you are running in the dark hours to help you look or for hidden ice. If you are running in the snow see if any of your local trails get plowed, I believe W&OD and the trails around George Mason University are plowed by the city so theses are good trails to use. Also, “Yax Trax” are cleats attached to rubbed cradles that you can attach to your running shoes. They will help you not to slip in the snow and ice.

Hydrate before you run, you still need water even though you feel less thirsty. It’s hard to carry water because of might freeze, but try putting electrolytes in your bottle, sugar and sale lower the freezing temperature of water. You can also try a coozie to insulate or wear hydration close to your busy in a backpack or belt. Water fountains that you use in the summer may be turned off in the winter so don’t rely on those.

Warming up in your house before you go out might make starting your run more bearable. Try some jumping jacks, squats and lunges for about 1-5 minutes to get your legs ready to move


How Can A Personal Trainer Help You by David Nickum, February 6th, 2017

When you’re trying to get into good shape, one of the things that might occur to you is to hire a personal trainer to help you. However, you’re probably considering other options as well, such as just going jogging or getting a gym membership or an exercise bike. You might be wondering if having a personal trainer justifies the time and expense of having someone dedicated to advancing you in your fitness goals. We think the answer is yes! However, before you just take our word for it, here are some of the things that having a personal trainer can do for you. The truth is, there are some things that are just difficult or impossible to do for yourself. Having a trainer can help to ensure that you don’t have any training gaps or miss any of the benefits of the exercise you’re doing.

One of the classic mistakes that people make when they are exercising is doing the movement with improper form. This can lead to the movement being more difficult than necessary, or a reduction in the amount of benefit that you’re getting from that exercise, or in the worst case scenario, even an injury. A personal trainer will be able to evaluate your form and make corrections to ensure that you’re maximizing the benefits you reap from your workout.

Many people have the idea that the only time they need someone to evaluate their form is when they’re doing a totally new and unfamiliar kind of exercise. “I’d want someone to evaluate my form if I started using the rowing machine or doing pull ups, but I definitely know how to walk and run. I’ve been doing that all my life.” However, even when you’ve been doing something for years, a trainer can benefit you. You might have been doing it wrong all those years. Even if you were trained how to do it properly, you might have slipped unconsciously into a bad habit. Or you might have had a minor injury, like a sprain or a broken toe, that imperceptibly altered how you did that movement, and now your brain has forgotten that you ever did it any other way. Most people benefit tremendously from working with a personal trainer who can evaluate and correct their form in each exercise.

It’s a well-known fact that gym memberships get neglected and the best of resolutions to work out easily get shuffled to the side. Everyone is busy, and the tyranny of the urgent often gobbles up the time we had set aside for working out. However, there’s just something about having a personal trainer in the picture that will help to overcome that tendency for everything to crowd out your fitness routine. This is especially the case when your personal trainer can come right to your house and spare you the hassle of driving to an external site.


Follow Your Own Fitness Path for Life Long Results: February 3rd, 2017

My daughter's 1st-grade teacher informed me she would always be a leader and not a follower. This still holds true 25-years later and such great advice. I think about her statement often and how it applies to health and fitness.

We all need to be leaders and not followers when it comes to our fitness and health. Following the path of someone else with differing goals just doesn't make sense. We are all unique in body, mind, and spirit. My goal isn't to be you and I hope this is true on your end.

I am a skeptic when it comes to fitness miracles regardless of who is sharing the information. I refuse to follow the beliefs of others just because they heard it was the next best thing to sliced bread. Do you really think it's healthy to lose 20lbs in 5 days? That's craziness.

I feel the same way about exercise programs. I review fitness trends before agreeing with advertised claims of it being the newest and best workout ever.

What does impress me is solid research and leading myself with what works best for me nutritionally and physically. Everything else is just fluff until proven quality. Sure it takes work when you're a leader, but it's worth the time and effort. Don't you want to apply sound principles to your health and fitness program? There is so much crap out there that can actually hurt you and to not be aware of this fact is negligent.

Leaders also do not feel the need to compare. They are confident moving forward, regardless of how slow, with a tried and true fitness program.

Followers are more apt to give up and jump to the next new fitness trend hoping to achieve something from empty promises.

Leaders stand firm with dedication while followers get lost in the shuffle. Leaders will get lifelong results and followers will yo-yo through and typically end up right where they started or worse.

Science has already proven consistent healthy eating and regular exercise is the answer to good health. Leaders understand and accept this fact. Followers continue to struggle. They want fast and easy and desire the results worn by the leaders but are often unwilling to do the work.

It is so important to understand being a leader will be the success of your overall health and fitness. We all have differing things going on genetically, medically, and even emotionally. Accurate and successful fitness programs take specific and personal needs into consideration. This requires us not to compare our fitness to others and start directing our own path. Personal focus allows us to discover what works best for us.


WHAT IS IN-HOME PERSONAL TRAINING? By David Nickum, January 31st, 2017

Many people are aware that proper fitness and exercise are an essential part of a healthy lifestyle. There are a multitude of ways to work out, from going jogging to getting a gym membership to doing yoga with friends. But one of the options that tends to be under-used is the option of personal training at home. Part of the reason why people don’t think of this option is simply because they’re not sure exactly what it is, and this lack of familiarity causes people to be hesitant to give it a try. In this article, we’ll look at what in-home personal training is and how it can benefit our neighbors in the Fairfax community and surrounding areas.


In-home personal training brings all the benefits of a personal trainer right to your home. The same exact things that you would do with a trainer at the gym can be done right in the comfort of your own home. The personal trainer comes to you, visits on your schedule, and brings all the equipment you’ll need to have a successful workout.

In-Home Personal Training is Professional

When you choose in-home personal training, you are getting access to a professional who comes right to your home and delivers excellent-quality training in order to give you the best-possible results. It won’t feel awkward, like having a stranger in the house, or even like having a service technician in your house. There are two key differences:

First, the personal trainer has a business to run and a professional reputation to maintain. If a personal trainer ever failed to respect you in your space, that would be too costly to their reputation.
Second, you’re interacting directly with the trainer as you do your workout, rather than just letting someone into your home who has a job to do, like plumbing or wiring. Because you interact, you get to know them and they get to know you.
In-Home Personal Training Gets Results

Having a fitness instructor come to your home is one of the fastest, most reliable methods of getting in shape. The reason for this is that you get customized, individualized instruction that is tailored exactly to you. If you pop in a DVD, you’ll get a generic workout, but if you have a real person telling you what to do and evaluating your form and your progress, you’ll get a very specific workout.

In-Home Personal Training is Based on Your Goals

If you don’t know where you are and where you want to end up, your workout will be aimless and you won’t make as much progress as you should. Our trainers here at EPT are skilled in discovering your fitness goals and then creating a path to get you there. Every exercise and every rep will be geared precisely toward helping you get where you need to go.

7 TIPS TO COMBAT HUNGER by David Nickum, January 29th, 2017

7tips-to-combat-hunger Being hungry and make or break fitness goals. It is the one major thing that can hold us back. Here are some tips and tricks to help you overcome hunger.

1. Get a good nights sleep

When you get a good night sleep your leptin levels drop and your ghrelin levels rise. Leptin suppresses appetite and ghrelin stimulates hunger. Eating 500 calories more or cutting them out can make or break your nutrition plan. So make sure to turn in early to reach your goals.

2. Eat more protein

When you take in more protein your blood sugar will be more balanced, your satiety will be increased and you will have the building blocks to build lean mass. Protein takes longer to digest and will keep you full much longer. 30% of your calories should come from protein. Good sources of protein: Lean meat, Yogurt, Whey, beans and eggs.

3. Eat fiber

Everybody knows that fiber is an important part of your diet. Fiber is great because it slows down the digestion process. We don’t use fiber as a fuel source so it helps to keep us full. The goal is to eat about 20-30 grams of fiber per day. Tips for getting more fiber: Eat more vegetables, fruits, beans and switch to a high fiber wheat bread.

4. Eat at regular intervals

Try to keep a schedule for eating, this will help to stay on track without cheating. We’re creatures of habit and staying on a regular schedule will help ensure success.

5. Cut down on the sweets

Simple sugars digest very fast and your body will crave more quickly leaving you wanting more. If you have a sweet tooth try to switch over to fruit the fiber in the fruit will leave you feeling full and satisfied.

6. Drink more water

Water helps to suppress appetite and can really help aid you with your dietary goals. Drinking an 8 oz glass will help shut down the hunger craving within minutes. You may find that you were not hungry at all but you just needed a little H20 to feel full.

7. Partake in strenuous exercise

Several new studies are showing that intense workouts may help knockout some of the hungry pains. A short 5-10 minute workout might do the trick. Intense workouts improve insulin sensitivity which can help keep feeling in control. Using these tips will help you stay on track. Sometimes it can be hard to stick to your goals when you hungry. Stay focused and you will see results. If you have any questions feel free to message me.


SPAGHETTI SQUASH – HEALTHY AND DELICIOUS from David Nickum, January 25th, 2017

October is an exciting time of year. Pumpkins everywhere are in the limelight and get all the attention it seems. Walk down any aisle in the grocery store and find a pumpkin spice version of many of your favorite foods. But don’t forget, there are a lot of other fall produce to enjoy this month.

Here’s one you can pick up for dinner tonight:

– Spaghetti Squash-

Finding your squash:

Spaghetti squash is in season in Virginia in September and October. I bought a fresh spaghetti squash this weekend at the Fairfax County Farmers market ( in Fairfax city.

However, they seem to be in most grocery stores as well. My personal favorite grocery stores for quality fresh produce are Trader Joe’s or The Fresh Market. You can pick up one medium squash for about $2-4. That will make a plate of veggie “pasta” for 1-3 people. Look for a squash that is golden yellow with a firm rind without cracks.

Preparing your squash:
You can prepare your squash by baking, boiling, or microwaving it. I prefer to bake mine in the oven. To bake, first pre-heat your oven to 400 degrees. Next, cut off the stem of the squash and split it lengthwise. Scrape out the pulp and seeds with a spoon and discard them. Place you halves open-side down in a baking dish. You can add a small amount of water to help steam it. Cook 30-40 minutes, until squash is tender. (If you are short on time, you can microwave the squash cut-side up in a covered dish for 10-12 minutes as an alternative.) Once it is tender, scrape the squash with a fork and it will come out looking like a plate of spaghetti noodles.

Serving your squash:
You can pair your squash with your favorite spaghetti fixings. I really enjoy Trader Joe’s seasonal “autumn harvest” pumpkin and butternut squash sauce with some of their pre-made “fully-cooked turkey meatballs”. I also sometimes use a red sauce like “Ragu tomato and basil, no sugar added” and mix in some cooked ground beef, fresh basil, and garlic. 1 1/2 – 2 cups of sauce will be enough for one squash. Top your dish off with some grated Parmesan cheese and serve.

How it measures up:
It looks like pasta but it’s nutritionally different. One cup of traditional spaghetti weighs in with around 170-220 calories, 42g cabohydrates, 8 grams of protein, and 2 grams of fiber. A one-cup serving of wheat spaghetti has about 170 calories, 37.2 grams carbohydrates,7.5 grams of protein, and 6.3 grams dietary fiber. Spaghetti squash on the other hand, has about 41 calories, 10 grams of carbs, 1 gram of protein, and 2.2 grams of fiber in a one cup serving.

Squash has significantly lower calories and carbs than pasta, but it is also lighter in protein so don’t forget to add your favorite protein to the side. So now that you are saving over 100 calories a serving you can enjoy that pumpkin pie!

We hope you enjoy!

Written by Lauren Krause.


How to use exercise to relieve knee pain by David Nickum January 19th, 2017

Here are some steps to help conquer knee pain.

I see people all the time with knee pain and it always seems to get in the way of their fitness program. Many people start an exercise program then quit soon after because of knee pain. There are many reasons for the knee pain and some include muscular imbalances. Often I see people with weak glutes (The butt) and this causes many of the smaller muscles to take over which can lead to muscular dysfunction.

1. Use the bridge exercise to help build glute strength. The bridge will help correct the incorrect muscle patterns and get you back on track. The bottom line is that weak glutes directly contribute to knee pain. Shoot for 3 sets of 20 reps. Make sure that you push straight down on the heals to activate the glutes. Here is a video from Integrative Personal Training to get you started.

2. Lateral tube walking: Tube walking is a great tool to help correct muscle imbalances that cause the knees to point inward. Just like an alignment in your car it is important to have proper alignment in your hips. When your hips are in good working order the knee joint tends to fall into place. The only equipment you need is resistance bands. Position your feet hip with apart with a neutral spine, activate your core, bend your knees slightly then walk sideways. Take 20 steps the right then 20 steps to the left and remember to use controlled steps. Here is a video from breakthrough fitness to get you started:

3. Aerobic exercise can help with weight loss which will take some pressure off the of knee. Cardio also helps the body with inflammation. When you have knee pain it is a good idea to stick with exercises that are low impact like swimming, biking or walking. Doing a simple aerobic program keeps the knees moving which and help preserve the tissue. 20-30 minutes per workout should do the trick.

These are a few tips to help you get on the right track with knee pain. Many of us suffer from pain and it can derail us from our fitness program. You can repeat 2-3 days a week and do the cardio up to 6 days a week. If you have questions feel free to message.

January 12th 2017-Today's Focus Chest


  Flat Dumbell Bench press:  Working the upper chest, use slow controlled form

  Incline barbell bench press:  Good stretch/range of motion, squeeze on top, more focus on lower chest

  incline dumbell Bench Press:  Targeting complete chest development

  wide grip Pushups:  Inncer chest/muscular endurance

All sets to failure

Three sets per exercise


January 10th 20017-Today's Focus Biceps


  seated incline dumbell Curl-the staple and most fundamental

  standing ez bar curls: supinated wrists

  standing cable curls:  good peak contraction

Biceps, meaning two head muscle belly, responds well to the above

Four sets per exercise.

All sets to failure


Why Do We Complicate Fitness? January 9th 2017 (from great blog)

The only hard thing about fitness is negative thoughts about the process. We convince ourselves a boring diet is needed and endless hours of exercise are required. We go as far as considering it a burden and a cramp in our lifestyle. Instead of turning our nose up at the very thought of getting healthy, maybe rethinking the process is all that's needed.

Do you think people decades ago farming for a living to survive working from sunrise to sunset worried about a diet? They may have spent hours doing physical labor, but it was a lifestyle and eating healthy was part of it. Nothing complicated, just some sweat, and eating home cooking straight from the garden. Their bodies represented how they lived. Unfortunately, this has been replaced by couch potato channel surfing, stuffing our faces with processed food and diets that don't work.

Getting fit doesn't take a miracle diet and certainly isn't a secret to accomplishing the goal. The problem is within our thoughts and unrealistic expectations. You want to lose 20 pounds in a week and look like a fitness model. Not going to happen. We also want the process to be an easy quick fix requiring no workouts and drinking magic shakes while remaining on our sofas. Wake up America!

Being fit and healthy is really simple. Eat greens, grains, lean meats, healthy fats, drink lots of water and exercise at least 3 times per week. Nothing hard about it and it's not a diet. Why is this process considered boring, tasteless, and the end of fun in life? Society and marketing have done a great job brainwashing people to believe a load of crap.

Eating a fresh organic crisp apple or perfectly grilled chicken breast are not what I call horrible. Are you kidding me? Remember eating celery stuffed with peanut butter? Now that's a healthy treat full of flavor and fun. Being fit will take tossing the food myths and getting real with your thoughts about health. It will also require you to move your butt off the couch and into the gym. Exercise is what you enjoy. Love basketball? Start playing. Enjoy dancing? Look into a Zumba class. I like to use the jungle gyms at parks and play around on those doing pull-ups, step-ups, and triceps dips for example. No more excuses or belief that fitness is complicated. It's time we all embrace the simplicity of the process and have fun on the journey.


January 5th, 2016-Today's focus Body Weight Cardio


  Jumping jacks/3 sets 30 seconds

  burpees/3 sets/30 seconds

  stair walks/3 sets/15 reps

  mountain climbers, 3 sets

  stationary lunges/3 sets/

Keep heart rate at working rate of 125 bpm

1.5 min between sets


January 3rd, 2017-Why Wait for New Year to Make a Change?

I enjoy the excitement and celebration of New Year but not really a big fan of the resolutions. Largely due to seeing so many people not follow through after a few weeks, or even days. The fireworks of new healthy promises are typically replaced by old habits. The new healthy lifestyle fizzles back into the norm of unhealthy choices. Sad but true.

Why wait for New Year’s to make a positive decision to change your life and become healthier people? Today is always the best day to make a change. Never put off until tomorrow what can be accomplished today.

New Year has been a holiday used as a crutch to continue living unhealthy lives. Why? Because we put off until the New Year what we should be doing now and abuse the days leading up to the event. We create an excuse to consume large amounts of unhealthy food and avoid starting an exercise program until the so-called magical perfect time.

The reality is no perfect time exists and life doesn't wait for our decisions. It goes on whether we join in the positive decision making process or not. Procrastination is the thief of health and fitness. Not taking care of ourselves eventually leads to poor lab results, obesity, heart issues, diabetes, hypertension, increased stress and the list goes on.

Wouldn’t it be better going into the New Year with a healthy lifestyle already in place?

I'm not trying to be a Darla Downer for the upcoming New Year. I simply want you to consider the reason for waiting to become a healthy person. Celebrating is awesome and decisions made on any day are worth raising a glass in cheers. I applaud all efforts to adopt a healthy lifestyle and the awesome thing is it doesn't have to wait until January 1st.

But what about all the holiday food and fun? I agree there is a bounty of savory and sweet treats during the holidays. There is nothing wrong with enjoying a little of this and that. This is called living life and balance. However, including your healthy foods and exercise should also be part of your holiday season.

Let’s not use the holiday as an excuse to not take care of ourselves. We have promoted a hall pass to a month of junk food for long enough. When the so-called fun is said and done, we are left with expanded guts and butts. Why cause frustration knowing it will be that much longer and harder to undo what has been done? Think on that.


December 30th, 2016-Today's Focus Biceps


  Seated incline alternate Curl-the staple and most fundamental

  Standing ez bar curls: supinated wrists

  Standing cable cursl:  good peak contraction

Biceps, meaning two head muscle belly, responds well to the above

Four sets per exercise.

All sets to failure


December 27th, 2016-Today's focus Back


   Wide grip pullups: the bread and butter for lat development emphasizing lower and inner back

   one arm dumbell rows: isolating the lats, and mid to upper back thickness

   bent over barbell rows: back strength and overall development

   horseshoe grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure


How Fitness Helps Slow Down the Aging Process

Fitness actually is shown to slow down the aging process. I heard this today and was immediately excited and inspired. Think about how you feel when health and fitness aren't part of your life. Stressed, sluggish, ill and feeling old, right? When you start stopping is when you start getting older. Fitness works on the cellular, emotional and physical level. The better we care for our health and fitness, the better our body will be.

Fitness is the fountain of youth. If we don't make time for it, we will eventually be making time for illness. Our body ages daily, but there are things we can do to slow this process. Studies link eating healthy and exercise to longevity. I don't know about you, but I want to maintain the best body for life.

When we start stopping is the same as giving up. We get so caught up in believing fitness is a difficult process. We also become frustrated without instant results and begin shutting down. The negatives seem to outweigh the positives in our minds and ultimately lead to unhealthy choices.

Colin Cook, Shark Attack Survivor
You may believe the inability to lose 3lbs this week is a tragedy but how does that compare to someone who has lost a leg and still pushing? We all need to fight for our fitness. This comes in different ways for each of us, but stopping is not an option. As long as we are taking positive steps toward our health goals, changes are happening. Have faith in the unseen and hold onto daily progress. Strength comes from the inside out. Don't start getting old and crumpled, feeling sorry for yourself because you decided to quit.

Age is just a number but we also create how we feel at every age and circumstance. Stop and suffer the consequences of aging more rapidly or continue and enjoy the vitality of youth. Life is full of choices and we are ultimately responsible for the outcome that is within our control.

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Enjoy a magical and Merry Christmas holiday season. Be well and Stay Healthy!


Keeping Fitness Real is an Important Part of the Lifestyle from great blog) December 19th, 2016

Have you struggled with starting a fitness program, illness or even setbacks? It's during these times our bodies will dictate our abilities and limitations.

Personally, when illness hits me hard, I have to take a break and put my favorite HIIT routines on hold. This is all part of realistic expectations. I may want something right now, but it's just not going to happen.

Similarly, there is no such thing as here today and gone tomorrow. Patience is very important on our journey to health and fitness. It may feel frustrating and I will even validate this emotion. The key is not letting negative thinking consume us to the point of giving up. We must remain realistic.

Realistic workouts start with what you can do right where you are. Allow yourself to be a beginner. If returning to fitness from injury or illness, take it slow. The work is always about progress and not perfection. It's so important to pay attention to what the body is saying. Being in tune allows you to do exercise at your best and in great form.

Realistic expectations involve creating plans that are reasonable and obtainable. Going into our fitness program with the wrong mindset and expectation will cause feelings of discouragement. When we think beyond our current fitness level it can cause us to give up before seeing any positive progress.

All effort toward weight loss and muscle gain is progress. It doesn't matter how long it takes as long as you stay consistent. Results happen when healthy eating and consistent exercise is a lifestyle. There is no magic pill or gimmick that will make you fit. Healthy bodies are made by real work and being patient through the process. We all want things to happen quicker than they do. Being realistic is what will provide life long results done the right way.

Rushing into a seemingly healthier body using unhealthy means is not realistic. It only scratches a temporary itch without lifelong results. Unhealthy fitness choices are typical yo-yo attempts. They lead to diet frustration and gaining back even more weight. It also sets us up for discouragement and unhappiness.

I have this saying “nothing good happens fast” when it comes to our health and fitness. It really can be applied to many things in life. Taking care of ourselves is about a healthy lifestyle. The choices we make each day are what keep us progressing in a healthy direction. We all possess the ability to get healthy and become our best self at any age. Keeping our realistic expectations front and center will help make it all happen.


December 16th, 2016-Today's Focus Chest


  Flat Dumbell Bench press:  Working the total chest, use slow controlled form

  Incline Dumbell flys:  Good stretch/range of motion, squeeze on top

  Decline dumbell Bench Press:  Targeting upper chest

  Cable crossovers:  Full chest/muscular endurance

All sets to failure

Three sets per exercise


December 15th, 2016-Today's focus Back


   Wide grip pullups: the bread and butter for lat development

    t bar rows: isolating the lats

   Barbell deadlifts: back strength

   narrow grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure


December 13th, 2016: Today’s Workout Triceps


  lying ez bar extensions: working long head of triceps

  one arm behind head dumbell extension: overall tricep development

  Close grip bench press: Lateral head of triceps

  Dips off bench:: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Four sets per exercise

All sets to failure per usual.


December 12th, 2016-Today's focus Quadriceps


  Front Barbell Squats: entire quadricep, most fundamental exercise, overall strength

  Walking lunges: Cardio/quad work, good warm up

  Hack Squat: tightening, sharp contraction of quad muscle,

  Leg extensions: overall long development/cardio

All exercises four sets each

All sets to failure per usual


If Fitness Feels Like a Burden, You're Doing it Wrong from great blog) December 11th, 2016

I was reading an article in More Magazine and came across a small piece on what motivates us to exercise. The reason I bring up the article is I happen to agree with the content. According to More, the top reasons women over 40 exercise are to lose weight and protect their health. Research indicated these women were more disenchanted with their fitness programs. Regular exercise was explained as a duty, not fun and more like taking a mouthful of bitter medicine. So, it appears gals over 40 feel exercise is more of a have to duty than having a fun time.

The lesser percentage of women surveyed stated they exercised to improve mood and reduce stress. Now, that sounds fabulous. Studies show women who exercise for stress reduction and to feel good remained true to their programs. In fact, they exercised 30% more than those seeking to lose weight and protect their health.

Now, you may think losing weight should be motivational, but let's say you're not seeing results. This creates a whole other dynamic of fitness. We may begin feeling discouraged and even want to give up on fitness. The results are typically dwindling workouts and returning to unhealthy eating habits. It's weird how all this gets turned around, but it often occurs.

Our mindset and reasons to exercise should be clear and supportive of a healthy lifestyle we enjoy. The goals need to focus on feeling better about ourselves because we are working out and eating right.

Think about the immediate benefits of exercise and how you feel after finishing a workout. Positive endorphins (happy hormones) are released during exercise creating a positive mood and reduced stress. Being able to flow through the day more at ease, feeling good, and accomplished are feelings you will want to repeat. The long term benefit will be an improvement in the quality of your life and health. Before you realize it, you will be living an adopted fitness program and lifestyle.

The takeaway from all this is to enjoy what you're doing when it comes to fitness. If it feels like a burden, you're doing it wrong. Find healthy foods you enjoy and workouts that keep you anticipating the next session. The outward appearance you're striving for will eventually happen and the best part is enjoying the process along the way.


December 9th, 2016-Today's focus Body Weight Cardio


  stair walk/3 sets 30 seconds

  jumping jacks w/ dumbells/3 sets/30 seconds

  up downs/3 sets/15 reps

  bicycle kicks, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 125 bpm

1.0 min between sets

Cardio based


December 8th, 2016: Today’s Workout Triceps


  Rope pressdowns: working long head of triceps

  Close grip bench press: overall tricep development

  Lying ez bar tricep extensions: Lateral head of triceps

  Behind head one arm tricep extensions: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Four sets per exercise

All sets to failure per usual.



December 7th, 2016-Today's focus Back


   Narrow grip pullups: the bread and butter for lat development

   Padded t bar rows: isolating the lats

   One arm dumbell rowss: back strength

   Reverse grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure


Fitness Needs to Become an Action We Put into Practice (from great blog) December 6th, 2016

Fitness needs to stop being a dream we think about and become an action we put into practice. There are so many factors getting in our way. Negative thoughts and self-defeat are high on the list. Using "too busy" as an excuse is another fitness barrier. Frustration with the lack of results can cause us to think it will never happen.

Fitness requires us to live beyond our dreams. We all have the potential to achieve success. Remaining positive in a negative world will be first on the agenda. No more downing yourself before even trying. "Busy" is a word used for people who really don't want it bad enough. Lastly, there is no such thing as instant results. Daily progress should become the focus.

The action needed to get fit is a daily choice. Start by making a plan and sticking to it. It will be important to schedule your workouts and spend time meal prepping. Avoid processed convenience foods and replace those with healthy nutrient dense foods. Start hanging around people who are positive of your fitness goals.

It comes down to you being responsible for your body and what it looks like. You want it? Go get it. This is called living beyond your dreams. Nothing is going to happen until you make it happen.

Fitness is a permanent lifestyle change, not something that magically occurs. This is your journey, your body, and your fitness. You will never look like anyone except your best healthy self when it's all said and done. Are you ready to live beyond your dreams? Straight talk but all in fitness love!


December 5th, 2016-Today's Focus Biceps


  seated alternate dumbell curls-the staple and most fundamental, ez bar allows for emphasis on lower/inner bicep head

  seated one arm preacher curls: working on length of bicep and outer bicep head/brachialis

  standing ez bar curls:  good peak contraction, increasing workload on bicep

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure


November 30th, 2016-Today's focus Shoulders (Deltoids)


 Standing barbell millitary press: an overhead press focusing on front deltoid

 cable side lateral raise: a side plain of motion raise for the medial deltoid

 dumbell upright rows: working the medial, rear, and trapezious muscles

 barbell front raises: emphasizing the front deltoids

Make sure to target front, medial and rear delt heads of the deltoid.

Three sets per exercise

All sets to failure.

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