I hope you enjoy my monthly fitness articles that I write for the Brunswick News, Coastal Illustrated each month.

New to fitness? Don't Make These Common Mistakes  Although regular exercise is good for body and soul, diving head first into an advanced exercise program is not encouraged. It can even be dangerous if you don’t avoid some Common Workout Mistakes. If you're a beginner, your body isn’t prepared for the types of strains exercise can place on it. As a result, engaging in an exercise program with little foresight and planning can lead to burnout, frustration and injury. If you want to maximise your workout, it's going to take a combination of motivation and the correct information. So here are ten common workout mistakes that can be easily avoided. 1. Skipping the warm-up. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout. 2. Skipping the cool-down. Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine. 3. Not stretching. Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility. 4. Lifting too much too fast. Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 10–15 repetitions. If you can’t do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent. 5. Using too light a resistance. If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance. 6. Being a Weekend Warrior. The common mistake of the person who tries to fit a week's worth of exercise into a Saturday afternoon! Try to be consistent.  Training on the weekend id great, but it won'y make up for the entire week that you missed. 7. Waiting until you are thirsty to drink. Only camels can go without water! For the rest of us it's a necessity! Don’t wait until you feel thirsty because you are already dehydrated at that point. Drink fluids before, during and after your workout. 8. Using bad form. It's much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.  Take the time to do things right.  Your body will thank you. 9. Resting too much. While it's true you don't want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30-45 seconds between exercises -- which is usually just enough time to move to the next exercise and set up. You should exercise intensely enough to work up a sweat, get your heart beating and feel a sense of satisfaction for having completed your workout. 10. More is better. It's not necessary to spend over an hour doing cardiovascular exercise or resistance training.  It is great to enjoy your sessions, but if you are training for over an hour chances are you are wasting too much time....or someone elses. ha ha  Remember, exercise is only one link to a complete program of well-being. Mental, spiritual and psychological "workouts" are just as important. Your body will repay you! The only thing left is to just do it... safely. Until next time, keep movin, Eric

Are you a runner?...do you have knee or hip pain? You might want to try these: 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 Client Spotlight:  Former Miss Golden Isles Colleen Stafford Trains For Upcoming Competition My name is Colleen Stafford.  At age seventeen I began competing in the miss Georgia program which meant goodbye teen fitness wear and hello swimsuit competition.  This ultimately meant that I would need to put a great deal of emphasis on my physique. After trying countless avenues of training, through classes, personal training, and even online training programs I have finally found my match. Eric Taylor at Taylor made training has brought me to a whole new level of physical fitness through his dynamic training methods using a great combination of cardio and weight training. I am close to being ready for my upcoming Miss Georgia preliminary for January 21st, and I have Eric to thank for giving me all of the tools that I need to succeed. I really enjoy his innovative style of training and even though the training is hard he always creates a fun and productive atmosphere.  He has taught me that details and the little things matter when it comes to changing the body in a short period of time.  There aren't many trainers who specialize in training pageant contestants, and while Eric trains so many different types of clients, I am blessed to have him in our area.  Thanks Eric and TMT,  Colleen

The New You May Just Begin With A Notepad And A Pencil I don’t believe that people make personal goals to become overweight and unhealthy, just as no one decides to become an alcoholic or become addicted to drugs. I think that somewhere along the way and for many different reasons they give up.  It happens so gradually that many times they do not even realize what has happened to them.  But no matter the reason, they tend to let go of their bodies, and to many it is what I call the beginning of the end.  People reach out in desperation for a fitness program that works, or the latest fad diet that will miraculously save them from this unhealthy lifestyle they have become so entwined for many years.  In short, this is a reality for many people out there.  Some professionals call it lifestyle addiction, I call it living life at a fast pace in a body that is getting weaker with every step that life has to offer and totally forgetting about health and wellness. Does this sound like you?  Would you like to change but you lack motivation?  That is because your reasons to change are not strong enough.  You need some reasons that will emotionally wake you up.  Her are some examples of past client questions that I have used:  Have you given up? Why?  Do you think it is the norm to feel terrible all the time?  Do you think it is too late for you?  Are you surviving and not thriving?  Have you tried everything and failed?  Are you confident energetic and strong?  Why do you over eat?  Will you get to see your kids graduate?  Where will you end up if you continue in the path you are going?  How do I really feel about yourself?  Would you rather decide to lose thirty pounds or have the doctor tell you that you have one year to live if you do not lose thirty pounds?  Be honest.  These are the type of questions you will need to know about yourself to begin your new and brighter journey to success.  And feel free to add as many as you would like.  Use them to refer back to each day as a constant reminder of where you were and where you never ever want to be again.  These are your reasons to change and they are your new found motivation. If you feel like this article is speaking to you please don’t wait another second.  My hope is that you will now see your exercise program from a much different point of view fueled by many serious reasons to exercise.  Today is your new beginning.  I wish you the best of luck!  Get your note pad out, find some reasons to live, and make a lifestyle U-turn today.  Fight for your life!!!!!

Well Son Of a Bench....... So????? Why  is the common bench a great tool to have in your home gym? Now to the common eye it is just a simple bench, but to those of us who are creative it becomes an entire gym packed full of as many exercises as you can dream up.  For those of you who do not have a bench, my goal is to show you how many ways that you can train with your your old fashioned new found toy.  For those of you who own a simple bench now is a good time to retrieve your dusty old bench, give it a good wipe down and pay attention.  You may never look at it the same way again.  And here we go: There are hundreds of exercises you can do with your bench with weights, but for the sake of this article, please humor me with the following bodyweight exercises. Lets warm up with some good ole squats: sit down/ stand up. use the bench as a stopping point. I am not going to keep telling you in each exercise to practice good form so there...I just told you. Ha ha...Be careful as you train. Now for some plyometrics.  Lay your bench on its side.  This will give you a small hurdle. Now do forward hops. You can do as many as you would like. Remember the purpose of this article is different exercises, not programming.  Side jumps are next. Or lateral hops, be careful here, jumping side to side is much more difficult. But it is a great exercise. Toe taps.  Use the bench as a guide with this exercise. Place one foot up on the bench while facing it.  Now simply jump into the air and switch feet. Do as many as you can without stopping.  This movement is great for athletes. Put your new found friend back into normal position.  Now simply Step up onto the bench.  It is that simple. Use a stick for assistance if you needed. Plyo Jumps are difficult but attainable. Try to jump up onto your bench.  If not, keep practicing on a lower object until you can make it up there.  Make goals, you can do it. Hopefully you will get to a point where you can jump up and over the bench. A more difficult exercise would be a Single leg lunge.  Face away from the bench, put one foot, shoe laces down onto the bench.  Now step out until your toe is in front of your knee.  (Your shin should be vertical).  Now just slowly descend down and back up again. There, you did it. Good job. There are many ways to do push ups on your bench but here are a few:  Incline push up: hands on bench, your body is planked, now just do a push up. This is a good beginner exercise called an incline push up.  For a more difficult exercise, put your feet on the bench and your hands on the ground. Now plank your body and do your push up. This is called a decline push up, and much more difficult.  I cannot list them all, but you can do push ups in way too many to mention in one article.  Have fun being creative. Almost forgot Bench dips.  Sit on your bench as if you are sitting on a park bench.  Put both hands by your side onto the bench. With your feet flat on the floor slowly slide your butt off the bench and dip down until your arms are at 90 degrees.  Awesome exercise.  Put your feet out or on a higher object to increase difficulty. Can we do abdominals? You bet.  Crunches, Situps, V Ups, Leg raises, and the list goes on. You can do many of your abdominal exercises on your bench.  If you have trouble, just take it to the floor.  Now go to your bench and get me a six pack. You now have plenty of movements to get started with and all you have is a simple little bench.  I can see it now. Your friends come over to your house and ask you to see your new gym room.  When you open the door all they see is your little bench.  They look at you...then at the bench...then they look at your physique in amazement once again, and reply.....Well Son of Bench!!!!!...Until then, be saving up for your dumbbells guys....see ya later.. If you would like to see video demonstrations of the exercises in this article please visit www.taylormadetrainingcenter.com

Are You Gonna Eat That Brogen's Cheesburger and Fries?...Darn Right I am As I sat in a small local restaurant with my wife the other day I had a total stranger approach me as if I were going to be either attacked or asked for an autograph.  The individual seemed startled and nervous which immediately put me on the defensive.  He approached me to within about four feet and asked me if I was the guy who does fitness articles for the local newspaper, the Coastal Illustrated.  I quickly said yes, and thanked him for recognizing me, and I told him I appreciate knowing people read the articles. When he made his next comment I realized why he had approached me. He asked me if I was going to write about the cheeseburger and fries that I was eating in my next article.  To be honest it caught me so off guard that I didn't know how to reply.  I guess I could have started a fight, but I am getting too old for that.  Surprisingly I was very nice considering the audacity of his comment.  I really didn't say much, I just smiled, took a big bite of my burger and told him to have a great day.  His bold disrespect took my thoughts in an entirely different direction.  I began to think about small lessons that I have learned over the years in the fitness industry.  Things like: I am not perfect.  I wll never judge people, just help people.  And most importantly take a free day to enjoy things you never get to have.  We all have bad days, or cheat days, and I am really no different than anyone else.  I enjoy fighting through a good week to reward myself with a Brogen's cheeseburger, some pasta from Outback, or a big giant Mcdonald's French Fry and a shake.  His negative actions actually made more positive about teaching my clients the importance of nutrition balance.  Yes, I do teach and practice close to perfect nutrition, but noone...and I mean noone has perfect nutrition.  Whether it is sweets, alcohol, salty indulgences, or your granny's home cooking,  we all......including myself have cheat days.  So in closing, if you ever see me out with my family and I have a big cheeseburger hanging out of my mouth please don't judge me or attack me.  I am a human just like you.  One FREE cheat day is not all that bad.  Just don't have cheat days every day for every meal.  This could get US ALL in trouble..... Have a great day,

So I Was Teaching Exercises In A Retail Store......What????  My passion makes me look kinda stupid sometimes but it comes with the territory I suppose.  I was in a clothing store returning a few items yesterday and I overheard two ladies talking about fitness.  Now usually I mind my own business but I just couldn't help myself.  They were talking about sit ups as I moved in closer to listen in. Hey, I know I should mind my own business, but I was curious so please let me slide this time ok?  Thanks. Anyway,  I spoke up and asked them what kind of training they were doing.  I introduced myself and they were very friendly as they laughed and told me they were members at a local gym in Brunswick.  They said that they were in conflict because a trainer there told them sit ups were better than doing crunches and another female trainer had told them just the opposite.  They laughingly claimed that they had no idea who to believe.  I told them that one of my famous lines that I stole from the movie Road House with Patrick Swayze is "Opinions Vary".  So I then told them my thoughts on the subject. This is what I shared with them. Opinions are basically how someone feels about a subject.  In this case, both of the trainers obviously based their opinions in two different arenas of abdominal work.  Perhaps one is a body builder and one is a fitness instructor. Or maybe they train two different types of clients.  It is very common for a trainer to teach what he or she knows and has worked for them. And often a trainer will use that style of training with every client they have.  This can be confusing for someone who needs individualized advice. "So who is right"? One of them asked.  They both are. Well, kind of.  Sit ups are good but not for every individual, and so are crunches, but not necessarily for the individual who trains for performace and or sports. Then there are facts.  Through those facts every individual needs to find what is right for them and their training program.  This is the embarrasing part. I got on the ground, yep I did it again. I had to demonstrate the exercise facts.  So now I am on the ground sharing the following.  A sit up is a compound movement.  In other words this exercise works abdominals, but it also works hip flexors (iliopsas) as well as the lower lumbar or lower back.  This is great for the military, athletes, fighters, etc. because this one movement does so much and works so many different muscle groups. This "old school" movement was almost sent into extinction in the mid 80's because experts told the world that they were terrible for the lower back.  I have no idea who these experts were. I told them that there are many people who have trouble with the sit up, but my opinion is that you get more "bang for your buck", and that done correctly and slowly most everyone can benefit from the sit up.  The "Crunch" is what you would call an isolation move.  This is when you are training and putting emphasis on a certain muscle by itself.  A good isolation exercise example is the bicep curl.  The crunch was the new kid on the block that swept the sit up under the rug in most commercial gyms and gym classes.  It is deemed as a safer exercise and designed to isolate the abs without alot of pressure on the lower back.  As I demonstrated both exercises, I told them that "in my opinion" the crunch is great for isolating the abdominals and is very effective if done correctly however the sit up wins hands down as far as overall effectiveness for getting in shape.  The last thing I told them was to do them both if you are able too, that way you can't go wrong.  And to start slow and work safe.  As I was walking off one of the ladies told me that I should be a trainer. I turned back, smiled and told her that maybe I would look into it....which reminds me that maybe I should advertise a little more..Funny... Have Great Day, and Happy New Year, For more fitness articles like this: www.getfitwitheric.blogspot.com   Eric

Do These 8 Underrated Exercises They may not be fancy, but these exercises do the body good. So why are you ignoring them? You go the gym, do the same routine day in and day out, and go home But is your routine pushing your body to be its best or are you sticking by a certain set of exercises just because you're comfortable with them? Read on to find eight exercises that you - along with half the people in your gym - may be neglecting. The Plank They seem so basic, because they are. Resting on your forearms and toes, you hold your stomach tight in order to cause your body to levitate a few inches off the ground, keeping your back straight. Thanks to these stripped down, basic exercises, your body gets the basic results you want - a stronger, more supportive core. Deadlifts Though pictures of competitive body builders may leap in your head when thinking of deadlifts, you may be surprised that the average Joe or Jo should also be performing this underrated exercise. Why? Because you perform it one way or another almost every day. Whether picking up your child during playtime, grabbing a bag of 35-pound dog food from the bottom shelf, dead lifts are part of life. Getting better at them at the gym only makes sense. Horizontal Pull-Ups This one may be neglected because it's not as available as others. Or at least it doesn't seem to be available. To perform this, you have to find a bar relatively close to the ground. Hanging underneath it with your body extended out and feet resting on the floor, pull yourself up to the bar repeatedly. While essentially the same motion as push-ups or bench pressing, horizontal pull-ups push your body in slightly different ways and more closely mimic movements necessary for climbing and other activities. Push-Ups Always the underdog, push-ups are the essence of basic exercise, working out the chest, biceps, and triceps. In fact, if performed correctly, you'll be forced to tighten your core muscles during each repetition, which adds to the shape and strength of your six-pack abdominal muscles. Running One of the most vital pieces to a complete workout regimen, running consistently improves your cardiovascular health, increases your stamina, and helps tone and shape your muscles. Squats Toss some weight on a rack and bend at the knees until you lower yourself toward the ground as far as possible. Return to your starting position and repeat - but do it all with precision and proper mechanics. You'll feel the burn in your legs, but squats actually work quite a few other muscles and should therefore not be neglected in your routine. Stretches Often overlooked as an unnecessary part of working out, stretching is anything but unnecessary. In fact, if you want to get bigger and stronger and maintain your range of motion, the only way to do it is through stretching whatever body part you're planning to exercise. There are stretches for every muscle, from the thighs to the calves to the biceps to the neck. With a little stretching, you give your body a chance to warm up and prevent yourself from potential injury. Swimming It offers a full-body workout that tests your stamina and strength. You've known it for years, but you still don't take advantage of it. What kind of swimming should you get started with? Any kind of swimming will work, and swimming freestyle laps at a moderate pace is a great way to break your body into swimming shape. And the Downside Now that you know what exercises deserves a spot in your routine, you may be curious about some of the exercises out there that get too much credit. The following are a few of the most overrated exercises that you may be doing with a little too much frequency: •lunges: they're great in moderation, but it's not uncommon to overdo lunges and wind up with knee problems down the road •bench press: very useful in defining the chest and arms, the bench press belongs in your routine; just be careful not to start and end every routine with it •sit-ups: yes, they strengthen your abdominal muscles, but you'll never have a six-pack unless you eat right and get enough cardio to burn off the layer of fat covering up you abs Have a great day, Eric

Article for October 22 Issue 10 Ways To Be More Successful With Your Trainer   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. 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.

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.

Lies You Believe about Exercise Everyone falls prey to lies and myths on occasion. But if you buy into one of these and your exercise routine is affected by it, you could be in a world of danger. What lies may be affecting your ability to work out safely and with maximum results? Read on to find out. Lie 1: Big Size = Big Strength Okay, so the big guys are often rather strong (you won't see a lot of skinny folks lifting cars), but you don't have to be super beefy to be strong. Actually, too much muscle mass can make it difficult to perform certain activities. Instead of focusing on getting bigger, bigger, bigger, go for exercises that help you get in good shape, have good muscle definition, and retain your ability to move quickly. Lie 2: Muscle Becomes Fat Ever wished you could transform all of the fat around your midsection into rock-hard muscle? Of course you have. Unfortunately, you know you have to burn off the fat in order to make room for muscle. Likewise, the muscle you build up won't turn into fat when you stop working out. You just think it did, because any time you stop working out, you see unwanted pounds show up with such speed. Lie 3: You'll Get His or Her Results At every gym there are people with great bodies. Everything is where it should be and every muscle is well defined and shapely. To get the same results, you ask one of these model-looking individuals for the secrets to their picture-perfect bodies. You take careful notes and then attempt to mimic their every move in the gym. Unfortunately, what works for one person may not work for you. Every body is different and responds differently to various exercises. Since there is no one-size-fits-all approach to exercise, try plenty of different workouts to find out what works best for you. Lie 4: Tons of Gym Time, Awesome Results If spending an hour or two in the gym five days a week is good for you, then spending five hours every day pushing your body to the max is even better - right? Wrong. Overtraining your muscles and not giving them any chance to rest can actually cause your muscles to begin breaking down and going away. On top of this, you also put your muscles at risk for some serious injuries if you spend too much time exercising - especially if you're doing the same movements over and over again. Good Intentions Exercise myths aren't always created out of malice. In fact, many of them are built on what would seem to be common sense. However, deciphering between truth and fiction is the only way to ensure your workouts are safe and beneficial. Lie 5: Slow Is Safe Commercials that feature outdoor groups of people enjoying a relaxing class of yoga can be misleading. While yoga and pilates can be relaxing and slow-moving ways to get exercise, they can put your body at risk for some of the same injuries other exercises pose. So before hopping into an advanced yoga class without understanding what you're getting into, start at the beginner's level and gradually work your way up to the more advanced, demanding classes. Lie 6: Form Doesn't Matter Back when you were first starting to lift weights, you worried about keeping perfect form for each rep. But over time, you began to realize that form wasn't as important as just getting out there and lifting. Unfortunately, your epiphany isn't based in truth, because if you lift weights or perform other exercises without using the right form, the negative results are two-fold. First, you aren't actually targeting the muscle you think you are unless you maintain good form. Second, improper form puts you at great risk for a variety of severe injuries. Lie 7: Genetics Are Everything If your parents and grandparents are overweight and out of shape, it can be easy for you to expect the same fate for yourself. But don't let your genetics get in the way of exercise. Instead, understand that you may have to make some modifications (including what you eat) to get the results you want in the gym. You may even have to change your goals to better meet your body's abilities.  So always remember......The truth will set you free…to exercise better!     Until Next Month, Be Movin, Eric

Are you an I DO person or an I DID person? As I was speaking with one of my clients the other day, she expressed to me how she really wished her parents would get on a program. They really needed the exercise, to drop a few pounds, and to reduce the risk of heart disease. She went on to tell me, "They DID the dieting; they DID the eating right; they DID this; they DID that." Yet here they were still needing a change. DID vs DO... In having this conversation, it struck me. The word DID is very final. It marks the completion of something. It speaks of the past and not the present. If you DID something, it's over. It has nothing to do with your present situation, and it cannot predict the future. If you DID something, it was just temporary. Now sure there are things in this life that are temporary as we move from station in life to the next. You probably DID go to school, but you don't DO that now. You probably DID have your first set of wheels, but you've moved on to other vehicles. In these situations in life, temporary makes sense. But aren't there things in life that we want to be permanent? Don't we want really want to be healthy, fit, secure, happy, and loved for life? Of course. Yet at times, we take TEMPORARY approaches to things that we want to fix or experience PERMANENTLY in our lives. And of course if you take a TEMPORARY approach, the result will be TEMPORARY. If you take a PERMANENT approach to the things you want to change, however, the results will be long lasting. My challenge to you is this... Look at the areas in your life that are truly important to you and fast forward 10 years into the future. What will the future look like if you DID an exercise program but went back to old habits, you DID a budget but never saved a dime, you DID have dreams but never chased them down? Where are you? How different would your life be in the future if every day you replaced the word DID with DO? "I DO exercise, I DO budget, I DO chase my dreams." Where are you now? I would imagine that you would be living a very different life. With any task, any goal, any dream, you should ask yourself, "Do I want this to be something I DID or something I DO?" Your answer will determine your approach which in turn will determine your result. Be Movin, Eric

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

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

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

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!

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.