Chest Training

Hey guys, Just wanted to include some information about chest training. I have had some questions recently about the best way to train the chest, and I thought I'd blog about it. When training chest, we are talking about a few things. Presses, flys, and crossovers. Additionally, we are also talking angles, incline, flat, or decline. So here's the scoop. When approaching the chest, you should always include movements to work the upper, lower, and inner chest. Incline movements such as incline bench press, inline flyes, incline crossover, are going to work that upper area of the chest. For the lower chest, you're going to want to include some decline work, ie decline barbell bench press or dumbbell, decline, flys, etc. To work the inner chest, crossovers and pec deck flys are going to work the best. Be sure to include a variety of angles, and to mix in both dumbbell and barbell movements. Always keep your body guessing, and train intense!

Protein, Protein, Protein!

Check out this video about protein all: http://www.youtube.com/watch?v=VvtxWQGPRsI

Excuses!!!

Sorry to be so blunt guys, but this is how I feel about excuses: http://www.youtube.com/watch?v=-Yb2JYvBPJs

Your Health is Most Important

Today, we are constantly bombarded by the latest big thing. The IPhone, the car, the house, the clothes, you name it. We all want nice things, and for good reason. We work hard, so we deserve to enjoy the fruits of our labor. However, do not, do not, take your health for granted. You can have the biggest house, the nicest car, etc. but if your health is being neglected, trust me, it all won't matter. Although those material things may make you feel better in the short term, in the long run, your health is and will be the most important. Take care of your body, treat it well, feed it well, and make sure to keep it active. Try to do your best to avoid the vices, drinking, cigarettes, etc. and your body will thank you for it. Above all, keep your health as the most fundamental aspect in your life, with everything else revolving around it. The healthier you are, the more enjoyment you will get out of life, your relationships, and even your job. So what's the lesson here, take care of your health, don't take it for granted, and cherish it!

Rise and Shine

"Rise and shine. 6am and your hand can't make it to the alarm clock before the voices in your head start telling you that it's too early, too dark, and too cold to get out of a bed. Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland, but you didn't ask their opinion. The voice you've chosen to listen to is one of defiance. A voice that's says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor, and don't look back because we've got work to do. Welcome to The Grind! For what is each day but a series of conflicts between the right way and the easy way, 10,000 streams fan out like a river delta before you, Each one promising the path of least resistance. Thing is, you're headed upstream. And when you make that choice, when you decide to turn your back on what's comfortable and what's safe and what some would call "common sense", well that's day 1. From there it only gets tougher. So just make sure this is something you want. Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet. But you aren't going to are you? With each step comes the decision to take another You're on your way now But this is no time to dwell on how far you've come. You're in a fight against an opponent you can't see Oh but you can feel him on your heels can't you? Feel him breathing down your neck You know what that is? That's you...Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out of the sky But don't lose heart While they aren't easily defeated, they are far from invincible Remember this is The Grind The Battle Royale between you and your mind, your body and the devil on your shoulder who's telling you that this is just a game, this is just a waste of time, your opponents are stronger than you. Drown out the voice of uncertainty with the sound of your own heartbeat Burn away your self doubt with the fire that's beneath you Remember what you're fighting for And never forget that momentum is a cruel mistress, She can turn on a dime with the smallest mistake. She is ever searching for that weak place in your armor That one tiny thing you forgot to prepare for So as long as the devil is hiding the details, the question remains,"is that all you got?", "are you sure?" And when the answer is "yes". That you've done all you can to prepare yourself for battle THEN it's time to go forth and boldly face your enemy, the enemy within Only now you must take that fight into the open, into hostile territory You're a lion in a field of lions All hunting the same elusive prey with a desperate starvation that says VICTORY is the only thing that can keep you alive So believe that voice that says " you CAN run a little faster " and that " you CAN throw a little harder " and that " you CAN dive a little deeper" and that, for you, the laws of physics are merely a suggestion. Luck is the last dying wish of those who wanna believe that winning can happen by accident, sweat on the other hand is for those who know it's a choice, so decide now because destiny waits for no man. And when your time comes and a thousand different voices are trying to tell you you're not ready for it, listen instead for that lone voice in decent the one that says you are ready, you are prepared, it's all up to you now. So rise and shine. http://www.youtube.com/watch?v=Tzm6TEManmQ

Cardio-My Mortal Enemy

Hey you all, I hope that this entry find you well. Today's entry is for all of you cardio haters. Anyone who knows me well, knows that I LOVE to exercise, but I HATE cardio. However, as an exercise professional, I have learned all about the importance of cardio, and do agree with its relevance to every fitness program (that's right Gloria B, I hope you are reading this :). However, that doesn't mean I have to like it. Now don't get me wrong, I love exercise in all forms. But the idea of making my heart flutter like a first date and feeling exhausted isn't much fun for me. This being said, I have never met a barbell or dumbell that I didn't like, but cardio is definitely not a friend of mine. However, being the slow-twitch fiber lacking person that I am, I journey on. Some of you may know that I have set a lofty goal for myself. Now don't laugh, but my goal is to run five miles straight at a speed of 7 on the treadmill. I know, I know, only five miles? Keep in mind, I do weight well over 200 lbs. and as mentioned, probably don't have a slow twitch fiber in my body :) So yes I set a goal, and I have been working my butt off to accomplish it! Well my friends, this morning was go-time. I had my ipod set up with new songs (I need whatever motivation I can get) had my coffee, and I was ready to go. After stretching (and praying, lol) I gave it my best. The first mile was cake and I was feeling like Lance Armstrong. The second mile, still no problem, cake. The third, alright I was starting to feel it. My heart was pounding but I kept trucking. Finally, I reached the fourth mile. My heart rate monitor was saying "Eric, you better stop," but I kept going. By four and 1/4 miles in, I began wondering whether anyone would find me in time if I had a coronary. By 4.5 miles, I felt like my heart was going to pop, but my heart rate was at 170 so I gave it a go. Finally, ladies and gentleman (and don't ask me why) Alanis Morisette came on my ipod and I got fired up. I have no idea why, but her "you outta know" song pushed me through the last half mile and I made it. I was so fired up. I now feel like crap which is why I actually took the time to write an entry today, lol. However, I know I'll feel great later and my heart loves me for it :) Cardio is no longer my mortal enemy.... I wish you all the best in health and happiness, Your friend in health, Eric Leader www.everybodyspersonaltrainer.com

Post Workout Meal

Hey guys, the topic today is the post workout meal, and it's importance. There has been much debate over the concept of the post workout meal. Some believe that it doesn't make a difference, and that as long as you are hitting your macronutrients for the day, that is all that matters. Some believe you need a large meal to replenish, and some believe you shouldn't eat until your body settles from the workout. So what are my thoughts? A lot of what I believe centers around my experience, and what makes sense to me based on my knowledge of the human body and performance. It's my belief that while working out, you are breaking down your muscles, literally causing micro tears, and depleting them of their protein. Therefore, I believe an element of the post workout meal should include adequate protein for muscle recovery. I typically recommend 30 or so grams. I also feel that a carb source is a good idea as well. While working out, you deplete your muscle's glycogen supply, so I like some carbs post workout as well, however, I prefer more of a complex carb source rather than a simple carb source. Finally, I recommend using a liquid form ie a protein/nutritional shake post workout. My reasoning here is that while working out, your blood is obviously in your muscles. Rather than forcing that blood back into the digestive tract to break down a big meal into a liquid form to absorb, I prefer taking it easy on my body and giving it a quickly absorbable already liquid meal for quick recovery. Hope this helps!

Get off Your Butt!

Hey everyone, I hope that this entry finds you all well. I was speaking with a client of mine the other day, and we got to talking about fatigue, and working out. Lets face it, the biggest reasons not to workout are time and fatigue. How often do you catch yourself thinking, "oh I can't workout today, I am too tired and don't want to further exhaust myself for tomorrow?" Or how about, "I just don't have the time today, I'll get to it next time." Lets face it, there will never be the right time or energy level to workout. In my opinion, (and if you are a client of mine you are probably sick of hearing this analogy) working out is like brushing your teeth. How many times have you been in bed, or on the couch, and just wanted to turn in without brushing your teeth? You are comfortable and tired, and just don't feel like getting up. However, somehow you get yourself to the bathroom knowing that you have to brush your teeth. In my mind, working out is the same way. We all know that we have to do it, however, sometimes we just don't feel like getting up and doing it. Somehow you have to make that decision to get up and do it, just like brushing your teeth (ironically enough I have awful teeth, but that is off topic :). Let me tell you something my friends, (wow I sound like McCain) I would say at least 4 or 5 times out of 10 I don't feel like working out. My work out time (due to my training and running the business) is at 9:00 p.m. crazy right? Do I like working out that late, not really. However, it has to be done. Lets face it, our lives are all crazy, especially this day in age with the economy the way it is. However, make exercise that one constant in your life that you can control. Build your world around it, and make it a fundamental aspect of your lifestyle. Trust me, you'll be healthier, more efficient, and more successful in your endeavors. Keep motivated!!! I wish you all the best in health and happiness, Your friend in health, Eric Leader

Youtube Channel is up and Running!

Hey guys, just wanted to let you know that I have the youtube channel up and running at http://www.youtube.com/channel/UCGXNhnxqbLm8G-sN8K9ZL8w . If you have any questions or topics you'd like me to discuss, just shoot me a comment in the youtube box and I'll try to do a video on it. I must say, it's very odd speaking to a camera, but I think it will be a very cool and fun tool to help you along your quest. Thanks guys, and, oh yeah, no making fun of me or my videos please :)

Check This Out!

Hey guys, Just wanted to share one of the coolest videos I have seen in a very long time. There is going to come a time when you aren't going to feel like working out, where your motivation is dwindling, and you'd rather take the day off. If you need some inspiration, check this video out. I can't watch it without getting emotional and motivated. Hope it helps: http://www.youtube.com/watch?v=XbZnCGyPneo

Top 5 Carbohydrate Sources

Carbs, carbs, carbs, when did you get such a bad wrap? Let's stop being afraid of carbs all together, and become a little more aware of their value and importance. When viewing carb sources, it's important to choose sources that are going to keep your insulin level stable, not cause such a large spike. Simple sugars such as sodas, juices, most cereals, etc. should be avoided. However, there are some good carbs too! When choosing carbs, I like the following. They aren't sugary, and will help to keep you satiated, and energetic throughout your day. 1) sweet potatoes- love them, very nutrient dense, and an excellent sources of energy and complex carbs. 2) brown rice- again, will sustain your insulin levels, and keep your energy levels up. 3) oatmeal- excellent fiber source, and slow burning carb to keep your energy constant. 4) fruit- yes fruit, it's a simple carb ie fructose, but micronutrient profile is great. 5) yams- love them, nutrient dense, and will certainly keep you full. Remember, when you are training hard, you need your carbs. Try some of these sources, they will most certainly help. Best in health, Eric www.everybodyspersonaltrainer.com

Motivation, What is it?

Motivation, what is it? How can you use it, and how can it hinder or help you? In my mind, motivation is that burning desire, conscious or subconscious, that either helps you achieve your goals, or gets in the way and makes it virtually impossible to succeed. We all have underlying forces that drive us, whether we are aware of it or not, and I'm willing to bet that most people who succeed, know how to channel those internal motives. It has been my experience as a personal trainer, working with hundreds of clients and personalities, that those who are internally motivated tend to achieve the most. Not those who want to look better for their spouse, or those who just want to drop a few pounds. It's those clients who want it, and want it for themselves. They plan, they eat right, they train hard, they give you those extra reps, and they workout even when they don't feel like it. The last comment is so important. I'd say a good portion of the time, you are not going to want to workout. You're tired, stressed, overworked, have to get up early in the am, have to pick up the kids, that time of the month, I've heard it all. You know the saying, "excuses are like bleep, everyone has one." Don't be that person, and believe that your character and will are stronger than those fleeting feelings of laziness. Decide to be something, to do something, and learn to tap into whatever motivated you to get started in the first place. Lastly, I wanted to include a link to a great youtube clip, whenever you are lacking the motivation, this should do the trick. http://www.youtube.com/watch?v=Tzm6TEManmQ Best in Health. Eric www.everybodyspersonaltrainer.com

Given Up Yet?

Hey everyone, I hope that this entry finds you all well. So it's February, and studies say that by now, 3 out of 4 people have already given up on their New Year's resolutions to workout. Have you given up yet? Are you still being consistent with your workouts and your diet? Are you going to be like everyone else, or are you finally going to make a difference? Don't get me wrong, I am all for New Year's resolutions. A clean slate is always a very nice thing, and I am all for whatever motivates someone to exercise. However, what does drive me crazy, is how quickly people give up. Listen, nothing comes easy. If you went and talked to a panel of successful people, I guarantee that a common thread for success is hard work and a don't say die attitude. I have been fortunate enough to train many successful people. As I have eluded to in earlier entries, I try to learn as much as I can from my clients, all of whom I admire. What have I found? Hard work! Discipline! Consistency! Motivation! All of the same traits that it takes to get into shape. Stop making excuses. Stop feeling sorry for yourself. Stop waiting for things to line up before you get serious. There is never going to be the perfect time. Stop waiting, make it happen. The only one stopping you is you, not your husband/wife, kids, etc. Get motivated, and get it done. I wish you all the best in health and happiness, Your friend in health, Eric www.everybodyspersonaltrainer.com

Top Ten Protein Sources

So we all know protein is important, as it builds, maintains, and repairs muscle tissue. However, where do we get it from? What are the best sources of protein? When considering protein, it's important to try to ingest proteins that are considered "complete proteins" meaning they have all the essential amino acids, and in good ratios. Here are some protein sources that I feel will yield the best benefit: 1) Egg Whites- excellent source of complete protein, low carb, low fat, great source 2) Chicken breast- make sure to grill it, and be careful what you dress it with. 3) Fish- great source of protein and omega 3's. 4) Whey protein- great biological value, and easy to mix. 5) Nuts- good source of protein, and good fats. 6) Turkey- a good, lean, source. 7) Milk- go with the skim. 8) Yogurt- good source of calcium and protein. 9) Protein bars- can be filled with junk and sugar, but some have their place. 10)Steak- go with the sirloin. Hope this help, let me know what you think!

Building Strong, Tones Arms

Hey all, I hope this entry finds you well. Today's topic, how to build strong, tone arms. Okay, first off, when considering the arms, we need to remember that their are two different muscles that comprise the arm. You have the triceps (the back of the arm) and the biceps. The triceps are named so because they have 3 muscular heads and thus make up the majority of the upper arm. The biceps have 2 muscular heads, and contrary to popular belief, consist of less of the arm. So how do we train them? Just like any other body part, the arms are going to respond best to an overload, and good intensity. I like to train arms on their own day, focusing solely on the triceps first, and than the biceps. You can do the reverse, and typically I recommend giving the priority to which ever part is less developed. You want to focus on that part of the arm first, when you are at your freshest, and have the most energy. Next, formulate your plan. For triceps, I typically like to include a variety of press down movements, focusing on strict form (elbows tight) and a strong contraction on the bottom. Dips are also another great exercise to work the triceps. Whichever exercises you choose, make sure you always change the order, the weight, the reps, etc. to keep your body guessing. That will allow for continued progress. For the biceps, I occasionally will do barbell curls, but I tend to gravitate towards dumbbells and cables. I just feel as though I get a stronger contraction with dumbbells and cables. Again, vary your exercise, reps, weights, etc. As long as your are changing things up, you should see good results. Remember two very important factors will always be your diet and intensity level. Good luck! www.everybodyspersonaltrainer.com

Why do I need a Personal Trainer

Why do I need a personal trainer? Very, very, good question. Let's face it, life can get busy, it can get stressful, and exercise and working out isn't always going to be on the front burner. Be honest with yourself, at the end of the day, after you have driven home in traffic, had your dinner, put the kids to bed, and spent some time with your significant other, do you find yourself working out intensely or going straight to bed? I'd be willing to bet that you are hitting the sack. We have become accustomed to being busy, working longer hours, taking on more responsibilities and caring for everything but ourselves and our health. Bottom line is, if you aren't taking care of your body, taking care of your mind, and improving your overall well-being it's just a matter of time before it catches up with you. So that brings us back to the original question, why do I need a personal trainer? The number one reason I typically get from clients is accountability. When starting to work with a trainer, you are going to have set workout times, and you know when that time comes, you'll be getting that workout in. That helps for so many reasons. One is your body thrives on consistency, and two, having that appointment time allows you to make sure you don't let anything interfere with your workout. Next, there's motivation. A personal trainer is going to motivate you, energize you, and sometimes even make you angry :) They're going to find those buttons to push, and push them to get everything they possibly can out of you. A good personal trainer knows what motivates his/her client, he/she will use that to their advantage. Intensity, intensity, intensity! I'm sorry you all, but you have to have it, and no program will succeed without it. Now don't get me wrong, it needs to be progressive, but without the right intensity and stimulus, your body is not going to make the adaptation and change. It's very hard to replicate the intensity with a trainer on your own. Finally, working out with someone is more fun than working out alone. It passes the time, it can be a catharsis where you can spill all your emotion bottled up inside, and at the end of the day, it's going to get you in shape faster, and let's be honest, results are important. I wish you all the best of luck in your quest, whatever it may be.

Do I have to do Cardio?

Do I have to do cardio? Here's a question I receive almost daily, and it's fair enough. "If I am eating clean, and I mean clean, why do I have to do cardio, isn't it just calories in and calories out?" Can't I just deplete my carbs and lose the bodyfat? What's the scoop? My friends, I think we have lost our way. Why do we exercise anyways? Why did you start working out? In one word, health. Exercising isn't about how many you can bench press, how much muscle you can put on, or how great you can look in a bikini, it's about health. At the end of the day, what matters is how you are feeling, your energy level, the ability to meet your daily demands, and longevity. Cardiovascular exercise has so many benefits. Through cardio, you are stimulating your heart, your blood vessels, your muscles, and so much more. It helps to keep your blood pressure in check, your cholesterol in check, your immune system strong, and so much more. Not only does cardio have major physiological benefits, but it really can benefit the mind as well. How many of us are stressed, anxious, and worn out. Cardio has been proven to release endorphins and chemicals that help to increase serotonin levels thus improving your mood and overall sense of being. It's an excellent stress reliever, and a very positive way to release tension. I can almost guarantee that after a bout of cardio, you will feel better, be more efficient, and think more clearly. So do you have to do cardio? The answer is yes! Cardio will improve your cholesterol, your blood pressure, and help with weight and bodyfat loss. It will help psychologically, in releasing endorphins and helping to improve serotonin levels. Cardio will help you absorb nutrients from food better and improve digestion. So learn to become one with cardio, cardio is your friend! For more information, check us out at www.everybodyspersonaltrainer.com

In Good Hands

Hey everyone, I hope that this entry finds you well. Over the weekend, I had the pleasure of working out with an Army Ranger. You see, a client of mine had her son and his family visit for the weekend, and yes, he is an Army Ranger. Knowing his mom well, I had no doubt the apple wouldn't fall far from the tree. Now remember, I have worked with all sorts of clients. I have worked with collegiate athletes, professional athletes, bodybuilders, power lifters, and some of the strongest willed people you'll ever meet. It takes a lot to impress me when it comes to working out. However, I have to give it to them, this family is special. After working out with Chris and his mom (who it just so happens use to be a Supervisory Special Agent in the FBI) I was truly in awe, and that does not happen often. First there is Chris, a high ranking member of the Army Rangers, an elite special force unit. This guy wouldn't quit. His muscular endurance, intensity, and ability to recover were top notch. What was also impressive was the fact that Chris carries a lot of muscle, yet can run and match the muscular endurance of someone much lighter. As a trainer, you always gage the intensity of the workout and workload by a client's facial expressions, not this guy. Instead of waiting for his muscles to fail like most normal people, I found myself just asking him to stop. He could have gone all day. As impressive as Chris was, his mother (and his wife Julie) were right there with him. No one gave up, no one stopped, everyone pushing themselves to the limit. They were tough as nails, something that I have a tremendous amount of respect for. Well my friends, if the rest of the military is anything even close to this guy, we are in very good hands. Not only is Chris one of the nicest people you'll ever meet, this guy is about as mentally and physically tough as they come. Keep motivated!!! I wish you all the best in health and happiness, Your friend in health, Eric Leader

Personal Trainers in Fairfax, Virginia

Hey guys, if you live in the Fairfax, Virginia area, and are looking for a personal trainer in Fairfax, we'd love to help! We have some awesome trainers in Fairfax. Feel free to touch base and let us know. http://everybodyspersonaltrainer.com/personal_trainers_in_fairfax__in_home_personal_trainers_in_fairfax_virginia__in-home_personal_training_in_fairfax.htm

Every Body's Personal Trainer

Hey guys,

  As a new service to our clients, I'll be starting  a blog to answer any fitness questions you may have or personal training questions.  At Every Body's Personal Trainer, your business is very important to us.  I'll keep you posted on new entries.

Thanks Guys,

Eric B. Leader
Owner, Every Body's Personal Trainer
www.everybodyspersonaltrainer.com