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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.

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

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.