Fitness Tips

Erik's Weekly Fitness Tip: Holiday Party Eating Guide

Holiday Party Eating Guide
 

It’s November and you know what that means -- if you aren't careful, attending holiday party after holiday party will start to take a toll on your waistline. Below is my annual Holiday Party Eating Guide to help you avoid packing on a few extra pounds before the new year arrives.  

  1. Portion Control: Though this may seem obvious, it's definitely a biggie. You don't have to deny yourself a helping of stuffing or mashed potatoes, just resist the urge to go back for seconds and thirds. Over eating = weight gain. 
  2. Step Up Your Workout Game: If you know you are going to be imbibing more, step up the volume and intensity of your workouts. Make sure to workout the day of the party and the following morning. 
  3. Eat Before You Get to the Party: Sometimes we are so much in a hurry, that we forget to eat. By the time we get to the party we are starving and somehow manage to take down two trays of appetizers. Avoid this rookie mistake by making sure you eat a hearty meal before party time.
  4. Ditch the Eggnog: Be aware of your alcohol consumption. Many holiday beverages are chock full of sugar and empty calories.
  5. Out of Sight Out of Mind: After the meal is over, get the food out of the house! Send guests packing with tupperware containers full of leftovers.
  6. Be Smart, Sensible, and Have Fun!

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Erik's Weekly Fitness Tip: An Injury Doesn't Have to Mean Misery

An Injury Doesn't Have to Mean Misery
 

For those of you wondering if online training would work for you, I’d like to introduce you to Jen, an online client of mine that recently crushed the Chicago Marathon. Jen placed 1,454 out of 37,407 finishers with a time of 3:07. For more than a year, I have been providing Jen with weekly strength training workouts. 

Like most things in life, Jen faced some challenges leading up to the marathon. In the summer of 2014, Jen was right on track to having a great marathon time, running 80-90 miles per week in preparation.  That is, until adversity hit. Jen was injured and forced to shut down her training.

Jen is a fighter who never backs down to a challenge.

With a true runner’s spirit, she took her injury in stride and came back even more determined to run in her hometown marathon.  She turned her injury into a positive experience by using it as motivation. There is no denying that Jen is made of pure grit, determination, and mental fortitude.

Way to go Jen! I can’t wait to see what your running future holds. 

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Erik's Weekly Fitness Tip: Weight Training Isn’t Just for Meatheads

Weight Training Isn't Just for Meatheads
 

What if I told you that nearly half of my clients are endurance athletes that share one common thread—they are all very strong. How did they get this way? By lifting weights! Because most endurance sports are very repetitive and require the use of the same muscle groups over and over again, strength training is a great way to keep your body in balance so as to avoid injury. Regardless of your fitness goals, weight training will give you a mental edge over your competition, even if the only one you’re competing with is the one in the mirror. 

In the late 80s, I started competing in local 5Ks. Back then, the weight room was mostly reserved for football players and meatheads. I cannot begin to tell you how wrong this thinking was! Whether you are a runner, triathlete, cyclist, or just want to look good in a pair of skinny jeans — you need to be hitting the weight room regularly. 

Now I’m not saying you need to be jacked, yoked, or able to do a 500 lb. deadlift — but being strong makes everything easier, regardless of your current athletic prowess or future fitness goals. Below are just a few of the benefits that weight training will bring to your life:

  1. Improves your posture.
  2. Makes you more efficient at your sport.
  3. Reduces your chance of injury while performing your sport.
  4. Builds confidence.  
  5. Brings variety and fun to your workout.

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