East Coast Personal Trainers

Eric's Blog

Hey Everyone!!!  Welcome to my blog, I hope that you enjoy the entries.  As sappy as it may be, I consider my blog to be my very own personal diary for all of you to share...

I wish you all the best in health and happiness,

Your friend in health,

Eric B. Leader

Thursday, August 20th

I'm Back!

Hey all, I hope that this entry finds you well.  I know it has been a long time since my last entry and I apologize.  Things have been kind of crazy with the summer and all, but many of which are good. 

First off, I got engaged to my soul mate.  After dating seven years, yes seven years, my girlfriend and I got engaged.  I am ecstatic and trust me, the luckiest man out there.

Not only have I gotten engaged, but my sister has as well.  Both of my brothers had babies, and we just adopted a dog from a shelter to go with our two rabbits :)  Anyhow, it's been a busy summer, but a very good one.  I hope to have more entries, hopefully weekly, in the near future.  Be sure to check back!

Best in health,

Eric

Thursday, May 14th

"Some times you have to swim through the mud to get to the prairie."

"Some times you have to swim through the mud to get to the prairie."

Okay, what are you talking about Eric?  Let me tell you something, there are so many parallels that can be drawn between exercise, and life in general.  Unless your Paris Hilton or something, things aren't always going to be easy.  It's not like someone's just going to hand you a million dollars and say do what you want.  You have got to earn it. 

I know, I know, your tired.  You have thirty kids, and you work a 100 hour week, I have heard it all.  To be honest, I don't care.  The will to succeed doesn't have anything to do with the obstacles one faces, it has to do with inner desire and ambition.  There will always be hard times and challenging events in life, that's just the way it is.  But, "some times you have to swim through the mud to get to the prairie."

Listen, I consider myself to be one of the luckiest people out there.  I have a great career, great girl, and great family.  I love what I do everyday, and feel so fortunate, you wouldn't believe.  However, was it always this way?  Well, anyone who knows me will tell you, the answer is certainly NO !  I have had my share of tough times, and even tougher times unfortunately.  But I am sure that all of you out there have.  So what do you do, fold the cards and bury your head in your hands?  No, you keep getting up and putting your anti down in the pot with the hope that things will get better.

Life's a roller coaster, never get to high, and never get too low.  You'll experience great times, followed by the humbling times.  However, whether it's exercise or the game of life, just be sure to get back up and put the anti in the pot :)

I wish you all the best in health and happiness,

Your friend in health

Thursday, October 30th:

"The Data Bank"

Hey everyone, I hope that this entry find you all well.  Today's entry is about what I like to call "The Data Bank."  So what exactly is The Data Bank?  What am I getting at here?

If you are a client of mine, chances are that you already know what The Data Bank is.  Before you can understand The Data Bank, let me take you back a bit.  Growing up, I was always in love with working out, and all aspects of physical activity.  I never understood why people didn't like working out, as I thought it was the greatest thing in the world.  As a funny side note, and although he may want to kill me, my brother was a perfect example.  He literally slept in the weight room in our house and didn't use it. 

As I pursued my studies of anatomy and kinesiology at JMU, I took my first psychology class as part of my General Education requirement.  It was very basic, psych 101, you know Freud and Adler etc.  However, as a result of that class, I fell in love with psychology (and no it wasn't because psychology classes tend to have more female classmates :).  I always felt that to train your body, you had to train your mind as well.  So I began using all of my allotted electives for psychology courses.  I took so many psych classes, I almost had enough credits to fulfill the major requirements for psychology at Madison.

Anyhow, The Data Bank right.  In all of my experience throughout my childhood, right on up til' today, I have learned so much in regards to psychology and fitness/nutrition.  So what have I found?

It is my opinion, based on my experiences, that motivation is the root of everything.  I don't care if you are the smartest person in the world and the most gifted, without motivation you will never fully self actualize. Everybody has the motivation, it's just that most people do not keep it in their conscious mind.  Most people tend to suppress their motives and desires, and go about life as usual.  What most people do not realize is that our subconscious motives are what drives us.  If you can be conscious of them, you will benefit immensely.

Okay, Okay, what am I getting at here (I never said I was the greatest writer :).  It is my opinion, that everybody has what I call a "Data Bank."  In this "Data Bank" are thoughts, memories, goals, etc that drive us.  It could be a boyfriend that said you were fat, or a parent that said you would never amount to anything, etc.  If you can channel these thoughts that are stored up in this "Data Bank" into your conscious mind, you will have the motivation to accomplish anything.

When working with my clients, I use the "Data Bank" theory all the time.  When a client is getting ready for a tough exercise, I will often say, "you better use that Data Bank on this one."  By saying this, I am relaying the idea that they should think about that thought, memory, whatever, in their subconscious and bring it to their conscious mind and use it as motivation.

Wow, maybe I got a bit too deep here, and maybe none of this made sense to you.  However, I use this theory in my everyday life in everything I do.  Motivation is the key, always keep motivated.  Don't be afraid to tap into that subconscious "Data Bank."  It is my belief that everyone, and I mean everyone, has the capacity to accomplish anything.

Keep motivated!!!

I wish you all the best in health and happiness,

Your friend in health,

Eric Leader

Thursday, October 9th:

Just 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

Monday, September 22nd:

Results of the Physique Challenge Are In...

New Update !!!

The results are in from the physique transformation competition.  Congratulations to the winners, we have a lot of respect for all of your hard work and dedication.  We saw some remarkable transformations, and we hope that all of you had fun with the competition.  For those who didn't place, no need to worry, there will be another competition held in a few months.

Best of health, and congratulations to the following winners:

1st place-Debra Leone

2nd place-Jim Mitchell

3rd place (tie) Kim Mitchell and Lisa White

Sunday, August 24th:

Just two weeks left...

Hey everyone, I hope that this entry finds you well.  As mentioned above, just two weeks left of the physique transformation contest.  I can't wait to see the results!  I have heard from many clients and trainers how excited they are about their transformations, and I can't wait to see the remarkable differences you all have made.

Remember, it's crunch time now.  It's time to put your engine in gear and get going.  Just two weeks left.  Eat right, train hard, stay disciplined and motivated.  Remember if not now, then when?

Find whatever motivates you and reach deep inside yourself.  Only you can make the difference.  Go that extra mile and don't give up on yourself.  Success always starts from within, be willing to put the time and the work in.  Remember, it's always better to regret something you did do, than something you didn't.

Keep motivated!!!

I wish you all the best in health and happiness,

Your friend in health,

Eric Leader

Sunday, August 17th:

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

Sunday, August 10th:

Exciting Story....

Hey all, I hope this entry finds you well, and that you are enjoying this beautiful weekend.  I was working out with a client of mine in his clubhouse yesterday, and I found myself immersed in a very interesting conversation with one of my client's neighbors who was working out as well. 

Through the course of our conversation, I learned that this individual had lost over 100 pounds!  He currently is very fit, and you never would have imagined that he had been so overweight.  In fact, he was so overweight that he even stopped weighing himself at one point.  As we spoke more, I found his story to be very inspiring and motivating, and felt that his experience could really strike deep in the hearts of many of our clients and readers. 

I am very excited to announce that sometime in the upcoming weeks, not only do I hope to post his before and after pictures, but I also plan on including his story which is rather remarkable.  This individual is living proof that any obstacle can be overcome.  I'll keep you all posted in future blog entries as to when I will publish his story.

I wish you all the best in health and happiness,

Your friend in health,

Eric Leader

Friday, July 25th:

Holy Cow....

Hey you all, I hope this entry finds you well.  To all the contest contestants out there, beware.  Although I may be biased, you would not believe what my client Mark J. did today.  In this oppressive heat, Mark J. was able to bang out 50 hills (running up and down), 2 long suicide runs, and three rounds of cardio boxing. 

Ladies and gentlemen this guy is serious.  Mark even wanted to stay after the session to do more work on the treadmill.  This guy's an animal.

Anyhow, I just wanted to give Mark a "shout out" to let him know, if he is reading this blog entry, that I have a lot of respect for his work ethic.

I wish you all the best in health and happiness,

Your friend in health,

Eric Leader

Sunday, July 20th:

Boy it's Hot out There....

Hey all, I hope this entry finds you all well.  As you know, it's boiling out there.  It's so hot my bunnies are even sweating (yes, in case you don't know I have two bunnies, Teddy and Roosevelt, and I love them).  All kidding aside, please be safe and cognizant of training in this heat.  I have included some information on training in the heat.

I wish you all the best in health and happiness,

Your friend in health,

Eric Leader

Keeping cool when the weather is hot

It's summertime and you head out for a run. Before you even finish the first mile, your body feels as though it might ignite from the heat.

It's not your imagination. Fifteen minutes into your run and your body temperature could be as high as 5° F above normal. If you were to continue at this pace, fatigue and heat illness would no doubt take over.

Strategies to protect yourself from heat illness

The above scenario doesn't have to happen. Drinking enough fluid, whether it be water or a sports drink, is imperative for exercising in hot or humid weather.

Maintenance of body fluids is essential to maintaining proper body temperature. Sweat dispels heat through your skin. If you let your body become dehydrated, you'll find it much more difficult to perform even the lightest of workouts.

But don't wait until you're thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, your body is well on its way to becoming severely dehydrated.

The following strategies will help you protect yourself from the onset of heat illness:

1. Hydration
Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink six to eight ounces of fluid every 15 to 20 minutes during exercise.

2. Exercise Intensity
You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature
Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity. While a 90° F outdoor temp is relatively safe at 10 percent humidity, the heat stress of 90° F at 50 percent humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead, and beat the day's heat by working out early in the morning.

4. Fitness
Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.

Interestingly, the acclimatization process can be completed in 7 to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

5. Clothing
Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light colored to reflect the sun's rays, and of a material that absorbs water, such as cotton.

6. Rest
Know when to say 'no' to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.

Heat sensation risk of heat injury

	90° - 105° Possibility of heat cramps
	105° - 130° Heat cramps or heat exhaustion likely. Heat stroke possible.
	130°+ Heat stroke a definite risk.