Fitness Tips

Erik's Weekly Fitness Tip | Training While Sick

hot tea
 

It's that unfortunate time of year again...flu season. Up until now, you've been so good about withholding your new year's resolution of hitting the gym regularly. So what do you do if you succumb to a dreaded cold or worse...flu? Here is what I tell my clients: if you have a fever, stay in bed. If you push your body while exhibiting flu symptoms such as feeling feverish, you're likely to continue getting sicker. Instead, load up on rest and give your body a chance to recover. 

Fighting a cold, however, is a case by case basis.  I’ve seen many clients train and have great workouts while fighting a cold but ultimately, it comes down to how YOU feel. You should know your body well enough to know if you are up to the task of working out. 

If you find yourself coming down with cold or flu symptoms here are some tips that should help you feel better, quicker: 

1. GET SOME SLEEP: A rested body can handle just about anything. 

2. EAT WELL: Fuel your body with immune boosting foods.

3. DO NOT OVERTRAIN: Instead, go lighter.

4. WASH YOUR HANDS: Your mom knew what she was talking about. Count to 20 (or sing Happy Birthday) while lathering before rinsing your hands.

5. ADJUST YOUR WORKOUT: Make it easier and shorter until you start feeling better. 

6. TRUST YOUR GUT: Listen to your body. If you can barely get out of bed, stay there!

Sign up below and every week we'll send you one short but effective idea that can help you improve your performance.

We share loads of tips and insights across Twitter, Pinterest, Instagram and Facebook, join us and come and say hello!

 

Erik's Weekly Fitness Tip: Never Fall For Another Fad

shake weight
 

Along with every new year inevitably comes an influx of training fads. Midnight infomercials are full of ripped models that are paid to tell us how their amazing bodies are the result of using some stretchy resistance band once a month. If only it were that simple!

I’ve seen a lot of fads come and go in the past few decades; Bowflex machines, Zumba, Richard Simmons, Shake Weights, Tae Bo, P90X, and let’s not forget the Butt and Thigh blaster by the ever so lovely Susan Summers. 

The fitness industry is a multi-billion dollar business that preys on those without basic fitness knowledge or self-confidence. They'll tell you that what they’re selling is going to change your life, that all of your problems will melt away, that you'll experience a spike in energy, and that you'll never have body fat or cellulite again. Whatever you do, do not fall for this trap. There are no short cuts!  

If you're looking for something that actually works, do these things: 


1. Consistency

Eat well mostly, work out often, sleep soundly always. 


2. Go hard in the gym

Squats, deadlifts, presses, and hard intervals are the most optimal way to train. Period.


3. Set goals

Even though I don't compete anymore, I still set goals for myself. 


4. Never compare yourself to others.

Compare yourself to where you were when you started. That's it. 

*image by Flickr

Sign up below and every week we'll send you one short but effective idea that can help you improve your performance.

We share loads of tips and insights across Twitter, Pinterest, Instagram and Facebook, join us and come and say hello!

 

Erik's Weekly Fitness Tip : How to Eat Healthy While Traveling

healthy eating
 

Because fathering my two little ones and running my business keep me very busy, we rarely get the opportunity to travel together. While we were all very excited to create memories in Hawaii, it didn't take me long to discover how hard it is to eat healthy while traveling. I initially thought that 8 days away from eating ground turkey, tuna, flank steak, oatmeal, and veggies was going to be awesome but boy was I wrong! Two days into our trip and I already wanted my diet back.

Continental breakfast, Subway, and The Cheesecake Factory just wasn’t cutting it. Sure some people can easily live off a light breakfast, a salad for lunch, and grilled chicken or fish for dinner, but me, I consume 3400 plus calories per day. I had two options; I could suck it up and continue to eat the best junk possible (and then feel like crap) or I could seek out healthier food and feel like myself. My wife Molly and I chose the second option.

We googled where the nearest Whole Foods was, grabbed the kids, and jumped into a taxi. Molly and I went through that Whole Foods like we were preparing for a natural disaster. Though it was the highest total we have ever had at Whole Foods, I would have gladly paid triple if it meant that my family and I would feel better.

Here are a few options to help you and your family eat healthy while traveling:

1. Bring plenty of healthy snacks like nuts, fruit, and protein bars.

2. Before you arrive, use sites like Yelp to research healthy restaurants near your hotel.

3. Consider booking a hotel that has a kitchen so that you can prepare your own meals.

4. Be prepared to head to the nearest grocery store if healthy restaurants aren't readily available.

5. Drink extra water.

6. Avoid bad foods altogether. These foods drain energy and often contain empty calories which will only leave wanting more junk.

*image by Benjamin Stone, Flickr

Sign up below and every week we'll send you one short but effective idea that can help you improve your performance.

We share loads of tips and insights across Twitter, Pinterest, Instagram and Facebook, join us and come and say hello!