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So far Eric Foxman has created 356 blog entries.

Italian Beef with Pepperoncini and Olives

Yesterday I was in the mood for beef. And something spicy. And something substantial. And something that I could toss in the crock pot, set on “Low” and not worry about it. I was having a hankering for veggies too like carrots, bell peppers, onions, mushrooms, garlic and tomatoes. So voila . . . Italian Beef.

As with many crock pot recipes, prep time for this Italian Beef Recipe is under 15 minutes. Then it’s low and slow for about 8 hours. We served the meat and veggies over pasta, but it can easily be served plain or over rice, or shredded and enveloped by a hoagie bun. Try it out and let me know how you like it!

Italian Beef Recipe

Ingredients
3-4 pound beef roast
4 carrots, cut into large chunks
1 orange bell pepper, chopped
1 yellow bell pepper, chopped
2 yellow onions, chopped
8 oz mushrooms, chopped
6 cloves garlic, chopped
1 15-ounce can diced tomatoes
3-4 tablespoons Italian seasonings (blend of oregano, thyme, basil, parsley and rosemary)
2-3 tablespoons Worcestershire sauce
Kosher salt and ground black pepper to taste

*olives and pepperoncini for garnish

Directions
Place vegetables in crock pot first. Then set meat on top of vegetables. Cover with tomatoes, Italian seasonings and Worcestershire sauce. Set on “Low” for 8 hours. Vegetables will be very tender, and the meat will pull apart easily. Plate over pasta, rice or plain and garnish with olives and mild pepperoncini. Yum!

Italian Beef with Pepperoncini and Olives2015-12-28T12:55:02-06:00

Heavy Squats 101

There are many types of strength: explosive, agile, relative, endurance and speed to name a few. So when a client asks me to help them get stronger, I need them to clarify what type(s) of strength they’re referring to. For a particular sport? To rehab from an injury/surgery? To increase muscle mass? One client I have been working with said that he wanted to focus more on his squats, bench press and deadlifts — the three primary movements for powerlifting. These lifts require intense focus and maximum effort. Additionally, we incorporate many functional/core exercises as well as standard lifts you see at a gym. Needless to say, he has made incredible progress, and I couldn’t be more proud of him. The most impressive is his barbell squat. Check out this video from a recent workout.


365 lbs x 5 reps!!

Heavy Squats 1012015-12-14T10:39:24-06:00

Celebrating 20 Years!

It’s funny how anniversaries seem to sneak up on me. Just ask my wife, Heather :-) So it comes as no surprise that my 20-year personal training anniversary is this month. Wow, 20 years ago seems just like yesterday. During college (1991-1995) I became interested in personal training as a profession and asked a friend, Bruno Perron, how he got into the industry. He said the first thing I needed to do was to get certified through A.C.E. (American Council on Exercise). To this day, A.C.E. is recognized as one of the premier fitness certification organizations. Then he said I would need to be patient and work my tail off. Building a clientele wasn’t going to happen over night. So my journey began in personal training a long time ago. Sounds like the beginning of a Star Wars movie, “A long time ago in a galaxy far, far away [Los Angeles] . . .”

Well it all started when I approached several health clubs in the South Bay and asked if they needed a personal trainer. I was 22 years old and had recently graduated from the University of California at Irvine with a BS in Biology. Some gyms said NO and told me that they were not building a personal trainer program, just their memberships. As an aside, this was around the time when many gyms and health clubs were discontinuing working with independent contractors and just hiring personal trainers to be on staff. It was an interesting transition for the industry. The last club I visited was just a few minutes from where I lived. I brought a copy of my resume with me and talked to the Operations Manager. That was a fortuitous meeting as Jodi told me that they only had one personal trainer and were looking for more. From then on, I became a permanent fixture at that gym. If I was not training a client, I was working out there. If I wasn’t working out, I was standing at the front desk in the lobby greeting members and offering free lessons. That was, in fact, how I started with my first client, Susan. I didn’t have a website (remember this was 1995), and there was no FaceBook, Pinterest, Angie’s List, Yelp or Google to promote my services. I had my business logo decal on the back of my SUV, a box of fliers and 500 business cards. At the time, I called myself “Eric’s BodyShoppe”. Hey, I thought it was catchy.

Over a short period of time, I developed a reputation for timeliness, attentiveness and being able to tailor exercises to match people’s abilities and interests. And I always knew that other gym members were watching. Unlike training in my private studio nowadays, I was on display so to speak. The gym members could see my clients get in shape, perform exercises that were safe and effective . . . and all the while have fun doing it. The other personal trainer wasn’t too happy about this. In so many words, he let me know that I was “cutting into his business”. A couple years later, it was discovered that he was not even certified as a Personal Trainer and was taking money “under the table”.

I have to admit that I was at the gym so much that many gym members actually thought I was the owner. If only, right? Walking through the front doors made me feel like a character in the TV show Cheers. No, people didn’t shout “Norm!” at me, but you get the idea. Training people never really felt like work. Still doesn’t. I had several bosses over the years (Personal Training Directors, Operation Managers, General Managers, etc) who tried to assign volume/sales goals for me, but that kind of pressure never worked. I came and went as I pleased and trained whom I wanted.

New trainers came on board over the years, and I did my best to make them feel welcome. Instead of strutting around like a big dog, which is hard when you’re 5’7″, I reassured them that there were plenty of gym members to go around. We all had different styles, backgrounds and approaches to personal training and we’d attract different clients. Two Personal Trainers, Joi and Marie, became close friends. There was friendly competition and a camaraderie that I had not experienced before. We encouraged each other, supported each other and the gym became a great place to work for 9 1/2 years until I moved to Middleton, WI in 2004. You might ask what happened to the South Bay gym where I got my start? It went out of business in 2005, and it is now the location of my mom’s favorite grocery store, Sprouts.

My goal is, and has always been, to make health and fitness fun and accessible. To cut through all of the hype, fad diets and high risk workout programs. People might hire me for a short term goal, like a 5k walk/run or an upcoming Caribbean vacation, but they quickly understand that it’s all part of the bigger picture of living a healthy lifestyle. It’s about being able to kick the soccer ball with your son, push your daughter on the swing, go for a walk with your friends or chase your wife around the house :-) It’s about living and enjoying life now. Twenty years goes by fast, and I have done my best to walk the walk and not just talk the talk. I’ll see you in another twenty!

Gotta stay in shape if I’m gonna run down the dunes will all three boys!
Running down Sleeping Bear Dunes with Bruce

Running down Sleeping Bear Dunes with Kyle

walking down sleeping bear dunes with roy

Celebrating 20 Years!2015-11-17T12:53:01-06:00

Get CPR/AED Certified

CPR Madison logo

What would you do if you found someone lying unconscious on the gym locker room floor?

What would you do if your child started choking at the dinner table?

What would you do if your walking partner suddenly grabbed their left arm and complained of intense chest pain?

These are all things we hate to think about, but they happen every day. The best thing that you can do to protect your family, friends and even yourself is to take a “CPR, First-Aid & AED class” at CPR Madison. CPR stands for Cardio Pulmonary Resuscitation, and it’s what we associate with rescue breathing and chest compressions. AED stands for Automated External Defibrillator, and these medical devices are found in most public places.

As a personal trainer, I am required to be Adult CPR/AED certified. Three weeks ago I attended a class for healthcare providers at Lussier Community Education Center in Madison. You may never find yourself in a situation to use CPR, but learning these life-saving skills is a lot like having insurance. . . just in case. It’s about being prepared. Let me share three personal experiences with you.

Once, when I was working at a gym in Los Angeles I saw another trainer’s client pass out while on an assisted pull-up machine. She fell off the platform and landed on a sit-up bench. Immediately the other personal trainer called me over to help. Luckily, the client was fine, more embarrassed than bruised. It was early in the morning, and she said that she hadn’t had any breakfast (low blood sugar). In addition, she was doing an exercise that changed elevation, so she got light-headed. Have you ever felt a little dizzy when you got up from a chair after sitting for a long time?

Another time it was more serious. I was in the middle of a training session at the same gym, and a man had a heart attack while walking on a treadmill. Without speaking a word, my client, who was a healthcare professional, and I looked at each other. He ran over to the elderly man, and I ran to the sales office to call 9-1-1. While I was on the phone, my client and another member started CPR. Two other gym members, a nurse and a doctor, were there to help. The paramedics arrived in less than two minutes.

A few years ago, I was at a local gym here in Madison when a cable on a machine snapped while a member was exercising. The bar she was lifting smacked her in the head, and she literally crumpled to the floor. I ran over to her and noticed major swelling forming on her forehead. She tried getting up but was disoriented and off balance. I insisted that she stay on the floor and not move. You might be wondering what everyone else was doing while this was going on. Some were just watching and others continued to work out. I shouted at the front desk person to call 9-1-1 because a member was hurt. I’ll never forget his response. He asked “Why?”. I repeated that a member had a serious injury. He looked even more confused. Even as I write this, my heart is starting to beat faster recalling my frustration. Paramedics arrived quickly. While the woman received treatment (and eventually went to the hospital), I answered questions about the incident.

So do your loved ones, and even strangers, a favor by taking a CPR, First-Aid & AED class. It might come in handy one day.
Learn more at the American Heart Association.

Get CPR/AED Certified2015-11-11T10:13:04-06:00

A Great Testimonial

I recently received a testimonial from a client, and it absolutely made my day. You might think that after 20 years of personal training it wouldn’t mean as much. But it does. I have worked with hundreds of people over the years and a positive review still puts a smile on my face. And this one was no exception. Especially since Taylor and I trained for ONLY one session. We had spoken briefly over the phone and he emailed my Exercise & Attitude Questionnaire and Health History Form before meeting. So between our conversation and the forms, I had a pretty clear picture of his health and fitness goals.

There are two reasons why we were so effective working together. First, Taylor was well organized. He didn’t just stand there and ask “What am I suppose to do?” He clearly explained his goals, reviewed his current exercise program, and demonstrated various stretches and lifts for me. Second, he was open to my feedback and criticism. And as he said, he was willing to put his fitness goals in my hands. So when I gave him a suggestion, he knew that I had his best interest at heart. In the short time we had together, we built good rapport and were able to cover a lot of territory. The word “efficacy” comes to mind. We didn’t waste any time, and we were very effective and efficient. You notice that I said “We”. That’s because Personal Training is a two-way street. I can’t just will my clients to exercise and eat healthier. They have to be in the right mind set and willing to take the necessary steps. From the beginning, Taylor knew that I was in his corner.

Here’s his Testimonial.

“I worked with Eric to ensure I was using good form on the barbell training program I am using. Eric gave me great advice on form, and also advised me on several accessory exercises that I have incorporated into my lifting program. The shoulder stability exercises he showed me have been especially helpful, and my shoulders are feeling better and more mobile every week. On his advice, I have also incorporated more dumbbell work to my barbell work to target imbalances and core strength. Eric was great to work with and gave me lots to think about in designing my program, avoiding injury, and how to align my lifting routine with the broader goals of my life. In the 5 weeks since working with him I’ve made good gains in my “working set” weight for all of my major lifts (~30 pounds to bench, ~40 pounds to squat, ~50 pounds to deadlift, ~30 pounds to rows), and I’ve gained 2 pounds of muscle. I recommend him to anyone who is looking for guidance on how to live a healthier, fitter life.” — Taylor W, Madison WI

A Great Testimonial2015-10-21T15:40:33-05:00

Improve Your Striking with BOB (Body Opponent Bag)

He never changes his expression. He doesn’t smile or even say “Hello” when I enter my studio. He just stares, his gaze fixed upon an imaginary opponent. Yup, that’s Century® BOB.
BOB is great for all of your striking disciplines, and you don’t have to be Jean Claude Van Damme to practice on him either. But you have to admit JCVD’s spinning kick is pretty cool.

Unlike a heavy bag, which is primarily used for developing power and feeling impact, striking with BOB will help you improve speed, coordination, timing, distance, precision and cardio. He looks intimidating too, which helps create an emotional response. This is particularly important if you’re training for self defense. Remember, BOB is a training tool. Something to incorporate into your striking routine. He’s not intended to replace shadow boxing training or working on the speed bag. Those have their own advantages too.

I do a 15-minute boxing routine with BOB. (I’ll post a short video soon.) It begins with a series of jabs to his body and head. Then I incorporate crosses and hooks. Finally I add uppercuts and multi-punch combinations. It’s a good thing he can’t punch back :-) Striking makes the body work in different ways. For me the focus is about movement, balance and staying loose. In order to be effective and safe, your body must make numerous adjustments. As you throw punches and/or kicks, you have to shift your body weight, move your feet, turn your hips, etc. It’s a fun workout and a great addition to your exercise routine. And don’t forget to always wear proper gloves to protect your hands and wrists.

Improve Your Striking with BOB (Body Opponent Bag)2015-09-29T11:19:27-05:00

Spanish Paella Recipe with Chorizo, Chicken and Shrimp

My wife must have read my mind yesterday (after 20 years, this happens a lot) when she said that she was going to prepare paella. It’s one of my favorite dishes and reminds me of Spain. The combination of spices, seafood, chorizo and peppers is out of this world. Our go-to recipe book for paella is Perfect Mediterranean. Simple and easy-to-follow steps, this recipe requires a fair amount of prep time and stirring during the cooking process. The results are well worth it. Enjoy!

Paella

Ingredients

5 1/4 cups fish stock or water
12 large raw shrimp, in their shells
1/2 tsp saffron threads
2 tbsp hot water
3 1/2 ounces boneless, skinless chicken breast, cut into 1/2 inch pieces
3 1/2 ounces pork tenderloin, cut into 1/2 inch pieces
3 tbsp olive oil
3 1/2 ounces chorizo sausage, casing removed, cut into 1/2 inch pieces
1 large red onion, chopped
2 garlic cloves, crushed
1/2 tsp cayenne pepper
1/2 tsp paprika
1 red bell pepper and 1 green bell pepper, seeded and sliced
12 cherry tomatoes, halved
1 1/2 cups medium-grain paella rice
1 tbsp chopped fresh parsley
2 tsp chopped fresh tarragon
salt and pepper

Directions

Put the stock in a pan and bring to a simmer. Add the shrimp and cook for 2 minutes, then transfer to a bowl and set aside. Let the stock simmer. Put the saffron threads and water in a bowl and let infuse.

Season the chicken and pork to taste. Heat the oil in a pan (paella pan if you have one) and cook the chicken, pork, and chorizo over medium heat, stirring, for five minutes, or until golden. Add the onion and cook, stirring, until softened. Add the garlic, cayenne pepper, paprika, and saffron and its soaking liquid and cook, stirring constantly, for 1 minute. Add the bell peppers and tomato halves and cook, stirring for 2 minutes.

Add the rice and herbs and cook, stirring constantly, for 1 minute to coat. Pour in about 5 cups of the stock and bring to boil, then simmer, uncovered, for 10 minutes. Do not stir during cooking, but shake the pan once or twice, and when adding ingredients. Season to taste and cook for 10 minutes more, or until the rice grains are plump and almost cooked.

* Note: We used a large stainless steel skillet since we do not have a paella pan. Because of this, cooking takes a little longer.

Add a little more stock if necessary. Add the shrimp and cook for 2 minutes more.

When all of the liquid has been absorbed and you detect a faint toasty aroma coming from the rice, remove from the heat immediately. Cover with foil and let stand for 5 minutes. Serves 4-6.

Spanish Paella Recipe with Chorizo, Chicken and Shrimp2015-08-21T11:26:21-05:00

How To Strengthen and Protect Your Wrists

If you’ve seen someone doing wrist exercises in the gym, your first thought may have been that they were rehabbing from an injury or surgery. While wrist exercises are not glamorous, they are important for injury prevention. Tennis, baseball and basketball players are often plagued with wrist problems. Even driving a car or typing on a keyboard can cause wrist issues. So often I’ve seen people doing bench press, shoulder press, triceps pushdowns and their wrists are liabilities. One wrist is extending while the other is bending inward. Not safe.

Sure wrist exercises are not something you show off to your friends. It’s more about preventing a potential setback. When your wrists are out of position, your lifting and pushing mechanics are greatly affected. This can lead not only to a wrist injury but injuries to other parts of your body like the elbow, shoulder or back.

What about using wrist wraps or lifting straps, Eric? That depends. If you’re bench pressing 600 lbs or dead lifting 1000 lbs, using straps or wraps is crucial. You are pressing and lifting weights that are pushing your body’s limit. But if you’re working our like the majority of us, getting a good sweat and a pump, you should strengthen your weak points, not protect them. So the next time you’re lifting, add these three wrist exercises to your workout program.

Wrist Radial Deviation
[youtube]https://www.youtube.com/watch?v=f1HZTF5p5fg[/youtube]
Begin exercise by holding dumbbell in one hand with your forearm supported on a bench, thumb facing up. Slowly curl your wrist up tightening your forearm muscles. Lower weight to starting position following the same motion. Be sure to exhale as you lift the dumbbell and inhale as you lower the dumbbell.

Wrist Extension
[youtube]https://www.youtube.com/watch?v=fqi_SUE2D9k[/youtube]
Begin exercise by holding a dumbbell in one hand with your forearm supported by a bench and your palm facing down. Slowly curl your wrist and fingers up, tightening your forearm muscles. Lower weight to starting position following the same motion. Be sure to exhale as you lift the weight up and inhale as you lower the weight down.

Wrist Flexion
[youtube]https://www.youtube.com/watch?v=BDwW_WjjRyI[/youtube]
Begin exercise by holding dumbbell in one hand with your forearm supported by a bench and your palm facing up. Slowly curl your wrist and fingers up, tightening your hand and forearm muscles. Lower weight to starting position following the same motion. Be sure to exhale as you lift weight up and inhale as you lower weight down.

How To Strengthen and Protect Your Wrists2015-08-03T12:43:46-05:00

Crispy Crunchy Snow Peas from the Garden

My youngest child, Roy, is going through a growth spurt. Based on what my mom says, it will last at least eighteen years. He was ravenous at lunch today, literally inhaling everything I put on his plate. This included the snow peas from our garden. On a warm summer day, or any day for that matter, they’re a delicious snack. Crisp, sweet and juicy. These aren’t the dry, limp ones you sometimes find at the grocery store. We literally picked these off the vine a few hours ago.

To make it educational and fun, I held a pod up to the light so he could see the peas inside. And of course, he counted them. We then cracked open the husk, and he gobbled the peas up like candy. He also ate the pods whole. There were a few bigger ones that had been on the vine longer and swelled up. The skin was a little chewy and tough but still edible. My middle son, Bruce, came to the table and saw that we had eaten up a ton of snow peas, so he grabbed a mixing bowl and went outside to pick more. While Bruce was picking peas, he was munching as he went.

Having a garden connects us to our food, instead of always going to the grocery store where shelves and counters are magically re-stocked with fresh produce. My boys actually see where their food comes from. Plus they invest time planting, weeding, watering, harvesting, etc.

Nutritionally, peas are a good source of fiber, protein and carbohydrates. Remember that plant cell walls are made primarily of cellulose. Unlike cows, horses, sheep, goats, etc, we humans don’t have the enzyme to break down cellulose. So instead of always reaching for your high fiber cereal, which often tastes like cardboard or has lots of other ingredients to make it taste better, try reaching for some peas. Protein in vegetables? Yes. We often think of meat, poultry and fish as our top protein sources. But let’s not forget our beans, legumes, lentils and peas. Snow peas are 25% protein. Plus they are cholesterol and fat free. Carbohydrates are our primary energy source. Why not choose a food that is low on the glycemic index and won’t make you crave more carbohydrates? Snow peas are also an excellent source of vitamins A, C and K and minerals iron and manganese.

So Eric, are you saying that I should eat snow peas every day? No. Like many foods, they have value. And it’s fun to eat what’s in season. They offer a variety to an otherwise limited and boring diet. For example, when our zucchini are ready to pick, we cook Zuccanoes (Stuffed Zucchini). When the tomatoes are ready, we toss them in salads and make Salsa. Granted we don’t have a long growing season, but it makes cooking and eating all the more satisfying. Be sure to try my all-time favorite soup recipe Split Pea Soup.

Snow Peas

Crispy Crunchy Snow Peas from the Garden2015-07-24T15:22:00-05:00
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