I hope you enjoy my monthly fitness articles that I write for the Brunswick News, Coastal Illustrated each month. If you have a good health and fitness story, question or testimony please send me a quick email. I am always looking for good stories.  Send Eric a message.

Why Weight Training Matters It's not just for good looks. Your heart needs oxygen, so you do aerobics and cardio. But you should also add in some weight training to your routine. No, lifting weights isn't just a way to beef up your pecs and make your thighs harder than granite (though weight lifting is a great way to do both). Weight training also gives your body and your brain some other perks that are equally as gratifying. Here are a few of the reasons you need to spend some time with weights in your hands. Reason #1: It Keeps You Balanced Obviously, you need plenty of cardio to keep your body going strong. But to keep it going its strongest all the time, you'll need to lift weights. You don't have to bench 450 pounds and squat 2 tons. You just need to add weights to your routine on a regular basis. This will ensure your body and brain are well balanced and able to perform at their peak at all times. Reason #2: It Fights Osteoporosis At the same time lifting weights helps your muscles grow denser, it does the same for your bones. Instead of waiting for a fracture to cause you to realize your need for weight training, get started with the weights today. Grab a small dumbbell and start pumping away while you sit in your living room chair or walk around the neighborhood. Reason #3: It Burns More Fat In order to trim off extra fat from your body, you'll need to get moving with some good cardiovascular exercises. But to make your body burn more calories during your cardio and when you're going about your regular daily routine, you'll need to add some muscle weight to your body. The best way to do this? Resistance training is the answer.  Whether you use your own body weight, dumb bells, machines or kettle bells, if you want to change the shape of your body in any fashion you are going to need a good resistance training routine. Doing only cardio is good, but it just wont get the job done unless you are already have the physique you desire. Reason #4: It Helps You Sleep Nearly everything you do requires an adequate amount of sleep. From mowing the lawn to writing a poem to answering the telephone to balancing your checkbook, if you don't get enough shuteye, you won't be able to complete these tasks as well as your well-rested peers. A great way to increase your likelihood to get a good night of sleep is to lift weights. So head to the weight-lifting section of the gym, do your thing, and get ready to hit the hay. Reason #5: Your Body Does What It Should More than likely, you've never had to chop wood with an axe or walk to school, and you can't remember the last time you opted for stairs over the elevator. While life is more convenient than it was during the good old days, new technologies have resulted in you putting fewer demands on your muscles. Weight training allows your muscles to do what they were created for - moving and working. Reason #6: Go Longer, Stronger Feel worn out at the end of the day? Then you must not be lifting weights. Getting regular weight training helps you grow your stamina so you can go strong all day, no matter what you come up against. In addition to going longer, lifting weights helps you go stronger as well. Use Your Body Though weight training is usually thought of as requiring hard, metal plates, it doesn't always. Actually, you carry around all the weights necessary to keep your body in pretty good shape. If you can't make it to the gym and don't have room to keep a weight set at your house, you can perform exercises that pit you against your body weight. How? By performing some of the most basic exercises in your repertoire. Push-ups, pull-ups, crunches, sit-ups, and leg squats all force you to work against your body weight and give you many of the same results of using barbells, dumbbells, and strength resistance machines. Until next month, Be Movin, Eric P.S. If you enjoy reading my articles please join me on Facebook for more free fitness information at  Taylor Made Training,LLC

courtesy of BFL

Exercise after 50? Staying in the gym during your silver and golden years is the best way to maintain your good health. Are you ready to stay fit after 50? Before you can consider yourself a healthy person after age 50, you have to answer one question. Do you think exercise is important? If you answered no to that question, it's time to reconstruct your view of healthy living after age 50. Here are a few things you should know that may help you rethink what you think you know about exercise after 50. Exercise Is Not Scary Though you may fear broken bones or heart issues due to exercise, you can put your fears at ease. Unless you have pre-existing conditions that make it extremely dangerous to exercise, you can get in the gym safely. And if you think a heart condition is a good reason to avoid exercise, you're very wrong. In fact, exercise is one of the most important things you can do to strengthen your heart to build up resistance against the next heart event. Don't let this good news give you undue confidence. Just like everyone else, you should check with your physician to make sure the exercises you're planning to do won't cause you any unexpected trials and tribulations. Once you get the okay from your physician, put on a brave face and your favorite workout clothes and get to exercising. You're Not Too Old Okay, you're 50 years old and you've not darkened the door of an exercise facility in decades. Doesn't that count you out of the exercise world? Shouldn't all those years of not exercising keep you from being able to get in the gym now? Won't your body reject the idea of exercising after being sedentary for so long? No. Why? Because you're never too old to exercise, and you're never too old to begin exercising. Whether you're 50 or 98, beginning an exercise routine today isn't a silly idea. It is necessary. At least if you want to have the good health that so many people dream of enjoying. Your Body Can Handle It All When you were younger, you did it all. You played basketball and football, ran track and cross country, and spent plenty of time in the weight room to make sure you were well prepared for all of these activities and more. Now that you're a few years older, you may be shying away from the variety of exercises you once completed without a second look. But you shouldn't. Getting regular exercise is vital to your lifelong good health. Getting regular exercise that is also well rounded will make sure your health is at its peak. Instead of spending all of your time on the treadmill or the stair stepper, get plenty of variety. Go for cardio, flexibility, and strength training on a regular basis. You want your body to be able to do all kinds of different tasks, and having a varied routine will help train it to make them all happen. Greatest Benefit Awaits The benefits of exercise aren't just stories. Research has shown the vast benefits of exercise for people of all ages. And in case you're wondering, adults over age 50 get the biggest bang for their exercise buck. Some of the perks of exercise that are particularly exciting for the 50-plus crowd include the following: improved digestion improved heart and lung function decreased risk of osteopenia and osteoporosis improved energy levels and stamina improved bone strength improved flexibility and agility improved flexibility decreased stress improved short- and long-term memory improved balance improved blood pressure levels Have fun exercising at 50 and 60 and 70 and....well you get the picture...Until next month, Be Movin, Eric

Why Your Exercise Routine Isn’t Working Something isn't quite right about your exercise routine. You're about to find out what it is. You don't go to the gym to hang out. You're there to get fit, to feel better, and to gain more energy to get through your stressful day. So why is it not working? Here are a few common reasons your body may not be responding how you want it to after a good hour or two at the gym. Your Body Has Peaked If you've been working out for a while and have stopped seeing the results you saw during the first few weeks, your body may have hit its peak. This happens most often when you perform the same exercises over and over, day after day, without any change in your routine. But don't worry - you can get past this problem with relative ease. All you have to do is add some variety and spice into your routine. An easy way to do this is by changing the type of weights you use. If you usually workout exclusively with plate weights, grab some dumbbells - or better yet, kettlebells. If that isn't enough to get your body to start responding to gym time, talk with a personal trainer about new exercises to sprinkle into your regimen for continual improvement. You're Not Committed Many people get frustrated with their gym routines only to realize they aren't spending enough time in the gym to see any noticeable difference. And while you may spend hours each day thinking about how you need to get in the gym, thinking isn't doing. Yes, the right mindset will improve your physical fitness and help you push your body in the gym, but you've got to be in the gym to actually push your body. If you're spending two hours in the gym every day but leave without any results, you may be committed to visiting the gym, but not using the gym. When working out, make sure you're giving 100 percent the entire time. That doesn't mean you have to lift hundreds of pounds with each repetition, but you should be focused, using proper posture and moving from one exercise to the next without a 20-minute water break between each set. Your Diet Doesn't Mesh Working out regularly is a must if you're going to obtain optimal fitness. But if you think you can eat whatever you want on your way to good health, think again. Your exercise routine is only as good as your diet. Therefore, eating a healthy diet is essential to making the most of your gym time. In fact, if you don't eat healthily, you probably won't feel up to pushing yourself in the gym, making it even harder to reap the rewards you so desperately want. To make sure your gym time is well spent, you may need to modify your diet to include more fresh fruits and vegetables, fewer late-night snacks, and more lean protein sources, such as lean meat and peanut butter. You Can't See If you're like many people, you may be your worst critic. While everyone around you is gawking at how good you look, you wish you could lose three more pounds and another inch or two from your waist. How do you get over this problem? With a diary. When you begin working out, keep track of your routine, noting repetitions, weight lifted, and time spent on the treadmill. Over time, you will certainly notice an improvement in your endurance, strength, and overall fitness - even if your waistline isn't the tiny circle you think it ought to be. Keeping track of fitness in this way helps you keep a healthy tab on your improvements over time and will keep you committed to the gym and a healthy diet! Until Next Time, Be Movin, Eric

Bridging the Gap: The Top 5 Fitness Secrets for Housewives and Athletes Why does the title of this article mention Housewives and Athletes? Brace yourself for the answer: Because the training protocols for both are exactly the same! "How can that be?" you ask. "Is the author of this article on drugs?" "How can an athlete and a housewife train the same way?" Here is your answer: Because each of them works diligently towards their respective goals using the same time-proven training techniques that you are about to learn. The goals of an athlete may be different than those of a housewife, but the science behind the training program is exactly the same. EXERCISES If your goal was to bench press the heaviest weight in history would it help you to take ballet classes? If your goal was to have a trim, toned body with a low level of bodyfat, would you get a lot out of Power Lifting classes with a squad of 350 lb athletes at 'Bruno's Iron Body Weightlifting Dungeon'? The point is that you have to train for what you want out of your exercise program! Don't choose exercises out of a magazine just because they worked for the author of a particular article. Don't do the "classic" exercises at the gym just because everyone else is doing them. Determine what your goal is, decide which exercises and which training programs will get you to your goal, and then just follow your program. This is pretty basic information, but you may be surprised by how many people just follow the crowd, which will get you exactly nowhere. FORM Once you have your training program ready to go, you have to do it right! If your program calls for eight 30-second wind sprints in 5 minutes, guess what you have to do? If your program calls for picture-perfect free weight squats, bench presses, or lunges, how should you do your free weight squats, bench presses, and lunges? You have to get your training program from a reputable, trustworthy source, such a personal trainer, or a friend or family member who is in very good physical condition. Once you have determined that your source is qualified to tell you how many wind sprints to do, or the proper way to do lunges, then you need to do exactly that. Too many people get "distracted" during their training sessions and just end up going through the motions. During each and every exercise or activity, your form should be perfect, your concentration should be fierce, and your effort should be maximal. Safeguard your health as well as your fitness goals by doing things the right way. You'll achieve maximum results, with minimal risk or wasted time. SETS How many sets of each exercise should you do? No doubt your favorite fitness magazine has instructed you at some point to do 3 sets of 12-15 repetitions. That is good advice in some instances, but not in ALL instances. Who came up with that number, anyway? The proper number of sets to perform of each activity depends on the activity itself, what your training goals are, and where you are at in your training program. 3 sets may be perfect in the beginning, but later on down the road, you may need more or less than that. Don't do the "traditional" number of sets, or the traditional number of exercises. Think outside of the box! This will keep your mind and your body from getting bored or over-stressed by any given exercise program. PROTEIN Here is a newsflash: You need protein at every meal, regardless of your fitness goals. It doesn't matter if you are a bodybuilder or a glass blower - your body needs protein several times per day, every single day of your life. Don't think that just because you aren't trying to put on muscle mass that you don't need to consume protein. Your body uses the amino acids in protein to repair damage that happens naturally to your body everyday, even if you don't exercise. If you are involved in an intense exercise program, then your need for protein is amplified subsantially. Do you need the latest protein supplement? Maybe, maybe not. It depends on your present training program and nutritional intake. Decide if you are getting at least 20% of your calories from protein everyday, and as much as 40% for some competitive athletes. If not, then you may need to take a protein supplement, or at least increase the amount of lean protein in your daily diet. CARDIOVASCULAR TRAINING Cardiovascular training is just good for burning off calories, right? Wrong! Cardio does burn a lot of calories, but let's break down the word "cardiovascular". Cardio: Having to do with the cardiac muscle - your heart. Vascular: Having to do with your circulatory system - your veins and arteries. When put together into the term "cardiovascular", can you determine the primary reason for doing cardio? To improve the strength and efficiency of your heart and circulatory system! Yes, improving the strength and efficiency of your heart and circulatory system burns a lot of calories. Yes, cardiovascular training is part of any good health and fitness program. However, if you don't do it right, you won't get much out of it. There are various formulas for determining the intensity of your cardiovascular workouts, and they include the Target Heart Rate Zone and the "Talk Test". Whichever method you choose, you must always put forth a true moderate to intense effort, and you must also practice different activities, and different amounts of time spent doing cardio. If you always do the treadmill at 3.5 mph for exactly 30 minutes, your body will quickly adapt to that, and your progress will cease. Change the activity that you engage in, change the intensity, and change the amount of time you spend doing it. Keep your body guessing, and it will reward you by literally "throwing your fat into the fire" to fuel the workout! Until next time,  Be Movin, Eric Taylor

Voted #1 Boot Camp Eric, What is The Regimen? The Regimen is a one of a kind fitness program that offers way more than getting in shape.  Our functional style classes offer up a heaping dose of fitness along with accountability, new friends, training education, and teamwork.  We offer Indoor and Outdoor bootcamps, kettlebell classes, TRX training (our STRAPS class), and even a 5k run class.  We hope you will enjoy our style of training as much as we do.  Our class program is second to none and guaranteed to get you in the best shape of your life. The biggest question we get is: Would it be too hard for me?...Our answer is NO.  Simply put, our program is designed around individual intensity levels in a group setting.  For example, We have had a tri-athlete partnered with a 67 year old man and they both got a fantastic session in.  And we are really proud of that.  Everyone here has one a common goal. To do as much as you can while supporting others and making new friends. We would love to have you... See what people are saying: "I decided to give Regimen a try.  That was all it took.  In addition to getting my fitness level to a place where my running speed increased dramatically, ( I increased my per mile pace by well over one minute per mile for a 10k distance).  I have made some great friends, and though it is hard we do have alot of fun in the process.  I also enjoy the comradery and accoutability of working out with friends.  I never know what to expect, and I love that.    Patrick Scanlon St.Simons Island    "I have been a runner for many years and decided to give Regimen a try.  I have been coming to Regimen for 11 months and so far every workout has been different.  I love the diversity, and the push that Eric and Matt bring with a kind forcefullness.  This program has taught me that when I feel like I cannot work any harder, or faster, I usually can. Eric has taught me that the body can do way more than you think if you just push yourself.  And the results have been amazing so far. I am hooked." Beth Lemke  St.Simons Island   "This program has opened my eyes to an entirely new and innovative way to train.  The Regimen program is tough, but Eric makes sure that there is always something for all fitness levels.   Michele Jamieson St Simons Island

What about Glutes?   Eric, I am a 33 year old runner and I am in good physical condition, but I was wondering if you could give me a good glute building routine. I am not trying to spot reduce, I just need to put some extra emphasis on the old booteesimo for my running and of course looks. It seems to be a lagging and sort of saggy body part. Thanks, Good question, The first thing we need to do is get your body into some posterior or (rear) body exercises. It is obvious from what you told me that the glutes are a weak area for you but lets make sure we cover your entire "posterior chain", which is your lower back, glutes, hamstrings and calves. By doing this you will have: More Strength. You can lift more weight, run faster and safer, jump higher when using all the muscles of your posterior chain, including your glutes. Less Injuries. Lower back pain, hip flexor pain, knee pain, strained hamstrings, … Glute activation minimizes risks of injury. Better Posture. Tight hip flexors pull your pelvis forward: lordosis. Glute activation & hip mobility exercises are the solution to anterior pelvic tilt. And a better looking booteesimo as you say. Here are your exercises. Start slow and use good working mechanics. I recommend doing these exercises in a circuit fashion doing 3 to 4 sets at 10-12 reps each. Rest 20 to thirty seconds between exercises if needed. Use a weight that you can handle and make adjustments as needed. Exercise 1. Hip Thruster. Lie on the ground with bent knees, hand and arms flat on the ground beside you. Now push your hips up just as high as you can. Pay attention to your glutes on this exercise. If you are feeling it in your hams you are not engaging your glutes. Do not worry about reps. Keep practicing this movement until you feel your glutes activate. Exercise 2. Squats. Place the bar across your shoulders and grip it with your palms turned down. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Make sure that your pelvis is back, and your shin is vertical. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Exercise 3. Step Up to a Lunge. Stand with your feet shoulder width apart in front of a flat bench or step. Keep your back straight. Movement: Exhale as you take a large step onto the bench with your right foot. Pull your left foot onto the bench also, and stand with a slight bend in your knees. Inhale as you slowly return back down to the starting position. Exhale as you step back with your right leg and lower yourself down until your left leg has a 90-degree bend in it. Inhale as you return back up to the starting position. Repeat on other side as required. This is two compound movements  combined together so be careful and take your time. Exercise 4. (SLDL) Stiff Leg Dead Lift. Bend over and assume a mixed grip on a barbell that is lying on the floor. Keeping your legs straight (knees slightly bent), while holding your head up and back straight. Movement: - Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Exercise 5. Good Mornings. Stand with your feet shoulder width apart and a slight bend in your knees. Place a barbell across your shoulders and stand with your back straight. Movement: Inhale as you bend at your waist, lowering your upper body down as far as you can while keeping your back straight. Exhale as you press your upper body back up to a standing position. I would recommend doing this routine 2 times a week with 3 days between each routine for good recovery.  Have fun, Be careful and Good Luck.... Be movin, Eric

Does Your New Years Fitness Resolution Need A Boost?....Just add Metabolism.    If losing weight seems to have become a lost cause for you because you find yourself bouncing from fad diet to the newest fat burning infomercial then it's time you learn how to increase your metabolism with these seven easy to do lifestyle changes. If you can simply speed up your metabolism your body will consume more calories and before you know it those extra pounds will begin to disappear. And once those pounds are gone they will stay off because an increased metabolic rate will keep burning any extra fat before your body can store it away.  There are no secrets to these seven steps. They are easy to accomplish if you are motivated to lose that extra weight and take back control of your body. 1. Get More Sleep.   There are two reasons for this. The first is that many studies have shown that people who get 8 hours or more of sleep per night have a higher metabolism then those who get less sleep. The second reason is that getting enough sleep has an affect on daily energy levels. If you do not get enough sleep you will probably snack more throughout the day trying to compensate for the lack of energy you feel. 2. Exercise in the Evening.   Our metabolic rate slows down during the course of the day. During a normal day most of our calorie burning occurs during the morning. Taking a walk or some other form of exercise during the early evening speeds up our metabolism and helps burn away extra calories. You don't have to do an all out workout, just something to get the blood pumping and your heart rate up. 3. Get Moving.  Our sedentary lifestyle is one of the biggest metabolism busters we have to deal with. Look for way to incorporate more activity and movement into your day. Take a walk at lunch, use the stairs instead of riding the elevator, and don't park in the space closest to the building where you work or at the mall. It's the little things that will add up at the end of the day that count. 4. Protein.  Eating protein stabilizes your insulin levels which can have a big affect on how your metabolism runs.  5. Diet Choices.  The healthier your food choices the higher your metabolism will run. Your body needs nutritious high fiber foods to run at it highest level. The reason for this is simple; the body must spend more energy extracting all the nutrients from these foods which it needs to function properly. 6. Eat More Often.  This doesn't mean stuff your self all day long. If you eat 5 or 6 smaller meals during the day you will not only find you eat less but you'll have more energy as well, keeping you away from those sugary snacks. Skipping meals is a big no-no because this can actually cause your metabolism to slow down. 7. Lift Something Heavy.  Building lean muscle mass is one of the best things for increased metabolism that you can do. Not only will you burn calories while working out but lean muscle mass also consumes large amounts of caloric energy after the workout. By learning how to increase your metabolism starting with these 7 easy steps you can rev up your body's fat burning engine. The best part is these are all things you can do during the day and they require no special diets, pills, or even the latest exercise gizmo equipment. See ya next month,  Eric

What Type Of Body Do You have?  Eric, I am currently training with a friend of mine who is very fit.  I am doing the same training routine that she is doing yet my results are minimal.  I am even eating the same thing she is. It is obvious that she knows what she is doing and she really pushes me hard, but she seems to be the one that is getting the results.  Any advice? Thanks for your question.  From the information that you gave me I would guess that you are a different body type than your training partner.  What is good for one person may not be the best for another.  Knowing your body type is the first thing to assess.  Once you have identified it you can begin programming your routines toward what is best for your genetic make up.  Use the information below as a basic guidline. Which one are you?  Ectomorph (The skinny guy or chic). The friend that eats whatever they want, wherever they want, how much they want, while staying pencil thin. The ectomorph type needs to train with heavy lifting from 4-6 reps using compound exercises like the bench press and squat. They should also incorporate isolated exercises like the leg curl and overhead extentions in a rep range of 8-10 with heavy substantial weight. The ectomorph should choose one to two exercises per body part for each routine.  Resting 2 minutes inbetween each set is huge for this body type as well as resting a day inbetween each training session. A common mistake for a skinny minny whether it be guy or girl is doing too much cardio while not eating nearly enough. In short, if you fit the ectomorph description Lift heavy and eat, eat and then eat some more!  Celebrity Ectomorphs:  Kate Moss, Paris Hilton, Brad Pitt, and Bruce Lee. Ectomorph Characteristics: Skinny Small joints/ boned Long arms and legs Linear physique – “ruler” Small shoulders Lightly muscled Small chest and buttocks Low body fat (without exercising or following low calorie diets) Can eat anything they like without weight gain Fast and efficient metabolism Difficulty gaining weight Hyperactive Difficulty in gaining muscle mass Ectomorph The Mesomorph (Usually the envy of the gym). This is probably your friend. The mesomorph type is genetically gifted.  Whether they are in shape or not, it does not take long for these folks to start shaping up.  Full body routines with moderate to heavy lifting is good for the meso as well as training splits. For example:  Day 1 might be chest and triceps while day 2 might be back and biceps.  Explosive lifts like the hang clean and or squat press are also good for the mesomorphic type.  Cardio for the meso should be 20-30 minutes and should be at a high intensity level at least 3 times per week. A balanced diet of 30% protein, 40% carbohydrates, and 30% fats should work just fine for the meso body type.  The biggest mistake a meso can make is eating terrible or overeating and not training at all.   Celebrity Mesomorphs:  Arnold Schwarzenegger, Sylvester Stallone,Sarah Jessica Parker, Halle Berry and  Anna Kournikova.   Mesomorph Characterisics: Naturally lean Naturally muscular Naturally strong Medium size joints/ bones Wider at the shoulders than the hips – i.e. chest dominates over abdominal area Broad/ square shoulders Female mesomorph: defined hourglass figure Male mesomorph: V or rectangular shape Efficient metabolism Gaining muscle is almost effortless Losing fat is almost effortless Responds quickly to exercise Mesomorph The Endomorph (Some of the hardest working folks you see at the gym...and the most frustrated). The Endomorph type will genetically always struggle with weight.  That does not mean this type can not lose weight or keep weight off it simply means that this body type will need a precision like fitness lifestyle to change their body. Moderate to Intense functional training is fantastic for the Endo because it combines strength with endurance which will keep the metabolism elevated.  A basic exercise example would be a squat to an overhead push press with moderate weight. Lifting Circuits combined with aerobic activity (like jumping rope) also make a good routine for this body type. Cardio for the endomorph is huge! Four to five bouts of 30 to 40 minute segments a week should be spent on cardiorespiratory activity, like jogging,biking,kickboxing etc. Nutrition should be all healthy. No cheat days! With a super low metabolism the endomporph cannot afford one.  Meals should be six to seven small meals throughout the day.   Celebrity Endomorphs: Jennifer Lopez, Beyonce, Shakira, Oprah Winfrey, Queen Latifah, Rusell Crowe, John Goodman, Jack Black, and Robin Williams.    Endomorph Characteristics: Smooth, round body Medium/ large joints/ bones Small shoulders Short limbs High levels of body fat (may be overweight) Body fat tends to settle in lower regions of body, mainly lower abdomen, butt, hips, and thighs (rather than being distributed evenly throughout body) Pear-shaped physique Can gain muscle easily, but tends to be underdeveloped Difficult to keep lost body fat off Lose weight slowly Have to work hard to lose weight Slow metabolic rate Attacks of tiredness/ fatigue Fall asleep easily Thanks for your question, I hope this helps. Train Hard, Eric Endomorph

Stay Out Of The Sugar Jar  Question of the Week:  Eric, Are there any healthy all natural sweeteners that I could use instead of sugar, Splenda, Sweet n Low etc?  Thanks for your question. I listed two of my favorites below.  I like these because they are healthy, they won't cause your sugar levels to spike, they taste good, and you can use them in most anything you desire. Both products are safe for most children so the entire family can enjoy these healthy "skinny" substitutes.      The first one is Stevia. Stevia is a naturally sweet herb. It is sold in granular and liquid form. It is 200-300 times sweeter than sugar, has 0 calories. It is very low on the glycemic index which means it will not spike your insulin or sugar levels. It is so sweet that you will not need or use near as much of this all natuarl product. You can use Stevia to sweeten anything you that you like, but it is used most often in coffee, as it has no aftertaste...But you can use Stevia in anything. The second one is Agave. It is an all natual sweetener that comes form the heated sap of the agave plant. (You may recognize the agave name because tequila is made from this plant). It is sweeter than regular sugar and has about 60 calories per tbsp. Now sugar is lower at 45 calories per tbsp. but since agave is much sweeter than sugar you will not use near as much. It is also very easy on blood sugar levels unlike sugar. For all of you who enjoy a good sweet cocktail such as a "mojito" and or sweet rum drinks, this all natural plant will allow you to enjoy a good party and not feel as guilty. And your guests will love you for it! To my knowledge it only comes in liqiud form. These two products are very easy to find and are very affordable. I hope that you enjoy them as much as I do....Have a fit day!!! Fitness Tip Of The Week:  What kind of weight do I need to be lifting to gain more muscle and get leaner?   Here are three basic guidelines that I use for resistance training with dumbbells, barbells, machines etc. If you can perform: 15 reps then the weight is too light. However, this weight good for a hypertrophy phase of training or a beginner. 4-6 reps then the weight is too heavy. That is unless you are training for power and or speed. 8-10 reps is a fantastic rep range for muscle growth and development.  Always test weight over reps.  For example, for me to find a good rep range I need to begin with a light weight and continue moving up with weight untill I find a weight that will only allow me to perform 8-10 reps. If your training is easy that is a good indicator that you should probably increase the resistance.    Have a Great Day! Eric

Eric Taylor, Owner Taylor Made Training, LLC

How Solid is Your Fitness Foundation?  Question of the Week:  Eric, With a limited income do you have any suggestions on how I could get the most out of five or six personal training sessions with a trainer? Can i get results by doing this?   Teaching yourself to be independant is a fantasic beginning to reaching your goals and objectives quicker.  Use your sessions with your trainer wisely and use them to educate yourself.  You want your scheduled times to be used as learning clinics and not training sessions. I don't care how good a trainer is, five or six sessions of taking you through a quick routine and walking or jogging on the treadmill is a big waste of your valuable time. I think that it is much more important for you to learn and know proper lifting mechanics and how the body works than burning calories.  I believe in the concept of "Give a client a workout, and they are more fit for a day. Teach them to workout, and they are fit for a lifetime'.  The more you know about something the more passionate about it you will become.  Let your trainer teach. Take notes ask questions, and practice what you have learned regularly.  From these five or six meetings you can begin to build on your accumulated exercise knowledge, and enjoy getting amplified results in a safer more efficient manner.  The answer to your question is Yes. You can get phenominal results, but I would encourage you to focus on and enjoy the learning aspects of fitness as well...I know I do.                    Client Corner Virginia Kalp  "Being a mural artist means standing on your feet all day-but I wasn't getting the total body workout I needed. Working out at Taylor Made Training makes me feel great! It was incredible after just a short time I could feel and see a difference. Eric's years of experience, true professionalism ( and sense of humor) makes me look forward to exercising instead of dreading it." Virgina Program Goals and Objectives: Lifting mechanics. Programming. (How to get the most out of her routines). To learn different types of cardiorespiratory activities. To become stronger and Leaner. Improve posture. Improve nutrition habits. Virginia Kalp lives lives on St. Simons and has owned the decorative painting company: www.KalpDesigns.com for 15 years. Great Job Virginia!

Eric Taylor, Owner Taylor Made Training, LLC

Knowing And Doing Are Two Different Things  Now don't get me wrong knowledge is fantastic, but anyone can read anything. I can read Men's Health everyday and have a knowledgeable conversation about functional movements. I can google perfect nutrition and read up on protein intake,how many carbohydrates I should have,and even study a list of perfect foods. I can equip myself with so much information that I could easily sit in any fitness seminar,and impress all of those around me by spitting out all of this information I had attained from books, articles, and or my computer. I can also use this knowledge to impress my friends and or family and maybe even my trainer and people at the gym. The reality is that book knowledge matters only if we apply it. I would hate to go to the emergency room with a terrible cut and the doctor tells me he had only read a few weeks ago how to fix my arm. I could see him telling me not to worry that he had heard in a good book that he knew a new and more effective way to sew up my arm. That is funny isnt it? But that is what I hear everyday in my field, too much random knowledge and not enough experience. I want to bridge the gap between knowing and doing. It is only a small gap but until we begin moving and actually apply the fitness knowledge we are given we will continue to become a less healthy society. We have more information now about health and fitness than ever before yet 8 out of 10 people are overweight on a statistical board in the United States. Are we doing too much reading?..And not enough doing?..I am going to do everything in my power to change that! I agree that knowledge is power,but without being applied it is powerless.  Client Corner: Helping Businesses in our area.   Powerhouse Gym owner Scott Sweat of Waycross Georgia. "Eric came into our facility and transformed the way we train our members here at Powerhouse.  He has spent many evenings coaching and teaching us the latest methods using the most innovative tools on the market.  Our gym is the buzz around town, and our personal training has almost doubled. Eric's knowledge energy and passion has set off a spark here in Waycross and we appreciate what he has done for us and our members."  Scott Sweat Owner Powerhouse Gym Waycross, Georgia

Eric Taylor, Owner Taylor Made Training, LLC

Timing Could Be The Missing Link Between You And Your Fitness Objectives      Eric, I have about 60 minutes a day to train at the gym, but I always seem to be short on time. Sometimes I only get to one or two muscle groups with my training partner, and I would like a full body routine. And I never have time for cardio which is very important. It would take us two hours to get each muscle group in.  What are we doing wrong?       First of all it depends on what you are trying to accomplish as to what type of lifting or training you are doing. Secondly, you are not doing anything wrong, you guys just need to get organized not only with your training, but take a look at how much time is actually being used to train. From the information you gave me I would guess that there is more talking and resting going on than training. Below are a few tips that I use with my clients that you and your training partner may find helpful.  They will actually cut your routines down to about 30-40 minutes.          1. Timing.  No matter what type of training you are doing, a stopwatch will keep you on time, on track, and will usually cut your training time in half.  Having fun is very important, but don't let too much rest time spoil what you are working hard to achieve.   2. Go Functional. Using multi joint exercises can also save you gym time while working muscle groups that usually go lagging behind. For example: (A squat, curl, shoulder press).   3. Combine Resistance Training With Cardiorespiratory Training. Most globo gyms have a cardio area and a lifting area, but don't let that stop you.  A jump rope is all you need to keep you from traveling across the gym from one area to another.  After completing an exercise in your routine get some jumping in. If you are not good at it that is even better. It gives you something new to work at.  Have your partner time you.   I hope you find these three very general tips helpful to your training. Good Luck! Client Corner:   Harry Jones Harry is currently doing a 12 Week Fitness Challenge with three of his business partners. The challenge gives each participant a nutrition tour to the food market, a full body assessment,fitness testing, a nutrition guide, and one on one personal training.  The competition is competitive but friendly and everyone has done a fantastic job.  The main objective for the Fitness Challenge is to provide better health in the work place. And the results are amazing. "Yeah!!! The 30 year old love handles are gone.  I feel better and have more energy as a result of just two sessions per week at TMT with Eric."  Harry Jones For information on how to get your business Fitness Challenge Started, feel free to give us a call.  Harry Jones TMT 12 week Fitness Challenge

Do you know Squat? Eric,  From one trainer to another, I seem to have a standard teaching system for every exercise but the squat.  It is easy to demonstrate, yet I see my clients doing this movement incorrectly more than any other movements. Got any tips?  Learning to squat incorrectly is like a bad golf swing, it can be very difficult to back track to get corrected.  Over the years I have developed cues for exercises that I use that make somewhat difficult exercises easier and more manageable to learn and to perform. Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes Equipment:  nothing or a Barbell Mechanics Type: Compound I recommend starting at the bottom of the lift. 1. Heels Down.  Feet shoulders length apart pointed slightly outward. (see picture right) 2. Pelvis back.  There is a difference in telling someone to stick their butt out and releasing the pelvis backward. (see picture right)  3. Chest Up.  The chest and shoulders are always going to be up and facing forward. (see picture right) 4. Now Squat down. Hence the name squat, to 90 degrees.  Practice with no weight until your client has mastered the movement.  It is the little key elements like this that your clients will always remember. I appreciate your question.  Have fun and be safe.      Client Corner.  From the Fitness Diary of Heath Power    Keep Up The Good Work Heath! Eric  "Wow! 10 inches off my stomach is unbelievable!  Even with some very hopeful expectations, I never would have anticipated these results. And 16 pounds, that is also very impressive. Eric's right, when he first tested me I had zero total sit ups. Today I did three sets of ten. That is solid progress.  I feel myself getting stronger physically and mentally.  Today's new measurement makes me want to work even harder over the next thirty days. It is pretty neat that Eric seems just as excited about these results as I did, perhaps even more so.  I really enjoyed doing the deadlifts today.  The sit ups and leg lifts had me gasping for air and my abs were on fire.  I loved the rowing. I never know what new exercises to expect when I walk into TMT. They can be high tech, low tech, and anywhere inbetween. It is always challenging, and I love how it makes me feel about myself when the routine is completed.  I have had a great two months so far".

HEELS DOWN PEVIS BACK CHEST UP

Question of the Week:  Eric, Do you ever have clients that do not get good results from your training?   Sure I do....but many times it is not the actual training or working out that makes a client unsuccessful. It usually begins before any physical training is ever done. Being in the right mindset is one of the most important aspects of getting maximum results from your program.  I believe that results begin with proper preparation and planning.  Here are 10 basic guidelines we use here at TMT that will help you to insure a higher success rate in your personal training experience from the very beginning. 10 Ways To Be More Successful With Your Trainer   Step 1.  Find your reason for hiring a trainer.   Think long and hard about what it is you really want to achieve.  Make a short list of goals and objectives you would like to meet even if you have no idea where to begin. Imagine watching your favorite team play on TV and noone is keeping score. The game no longer has any value at all to you or the players.  Why?  Because we have a desire to see a result.  Whether your team wins or loses you want to know the score. Training should be the same way. You and your new coach can meet to strategize a fundamental plan to put into action to meet your objectives that you have set for yourself.   Step 2.  Make Time for your new commitment.   Be willing to make some schedule changes and some sacrifices to create a better you.  Make your training one of your top priorities and be committed to reaching your goals.  If one of the first things you tell your trainer is that you are busy and have very limited time then you are probably not ready  to hire a trainer to get maximum results. Step 3.  Be Positive.   Get excited about your fitness project.  Look forward to your hard work and dedication paying off.  We all have off days.  Use your trainer as a stress release not a sounding board. Step 4.  Be willing to make change.  Keep in mind that you would not be hiring a trainer if doing things your way was getting you major results.  Step 5.  Stay with the program.   Don't be program hopper.  Trust that your trainer has the best program for you and only you to deliver you the best results.  A common question I get is: Does p90x work? Does Crossfit work? Does Pilates work? Does Body For Life work? Does your YoBo Program Work?....And my answer will always be the same. Most programs work as long as YOU work. So make sure you believe in what you and your trainer are doing. Step 6. Just Try.   Be willing to get out of your comfort zone.  Find a new comfort in being uncomfortable.  Be ready to break through walls and set some new personal records. Effort is very powerful. Step 7.  Nutrition is so important.   Listen to your trainer, not your friends, or family, and or google, yahoo etc.  Be a team player.  Work together with your new coach in this area and be open minded. If you are not willing to change your eating habits for better health and results I would not hire a trainer until you are.       Step 8. Ask questions.   Never ever feel stupid or silly for asking your coach questions.  Questions are a sign of interest.   Step 9. Show Up  Sometimes the hardest thing to do in the world is "getting started"....Make it to all of your sessions. Step 10.  Practice. Practice makes perfect. Make sure you do your fitness homework and assignments that your trainer assigns to you.  Thanks for your question.

Client Corner: Allyson Bates When I think back to seven months ago and what triggered my desire to contact Eric Taylor about personal training, it was not because I thought I was overweight or "looked fat" but because I wanted to get back in shape.  At the time I lacked motivation and the desire to work out regularly on my own.  I simply needed an extra push and after the initial consultation with Eric I knew that he was just the person to get my mind, body, and spirit back on track.  It was during that consultation that Eric asked me what my usual daily intake of food consisted of.  Before I could even finish answering the question, Eric stopped me and said you're not eating enough.  Since then I have adopted his nutrition habits (eating 6 times a day) and can honestly say I will eat that way for the rest of my life!  Not only has my nutrition improved, but my energy has increased tremendously, through core strengthing my middle and lower back pain has almost corrected itself, and my ultimate goal of getting back in shape and looking toned has been achieved!  Training with Eric is more than just exercising, it's a lifestyle  change, a friendship, and an AWESOME way to start my day! Allyson And Trish Partner Training Please visit our site to see Allyson and Trish in a live Session. Allyson Stats: 9-25  26%body fat    101lbs lean muscle mass 2-18  20%body fat     104lbs lean muscle mass  9lbs of fat gone.....3lbs of muscle gained......Great Job Allyson!! Friday Training Routine exercise 1 exercise 2 exercise 3 exercise 4 exercise 5 exercise 6 exercise 7 exercise 8 exercise 9