The Dos and Don’ts of Exercise

Image dos and donts


Exercise and working out is extremely vital to living a healthy, balanced lifestyle. However, almost everyone (including myself) thinks they are the fitness pro when it comes to exercise. There are a plethora of different myths and legends of what’s good/bad for you in the gym. Although everyone has their own niche, I am going to go over a few Dos and Don’ts for your next workout.



  • For starters, it is tremendously important to hydrate yourself prior to going to the gym. Not only does the risk of dehydration skyrocket, but you may also notice yourself feeling tired and very lackadaisical in many of your workouts if you don’t drink enough.
  • Another important tip for continuing to build strength while exercising, is to set new goals for yourself. New goals have many different benefits, which include: staying motivated, having fun while trying new things, and realizing what your body accepts or rejects. Along with these, you will notice your strength lacking growth if you just do the same exercise every day.


  • It’s so unbelievably important not to try exercises you haven’t been taught or trained on. Although I do emphasize on trying new things, seeking assistance or help the first time is the way to go. By doing certain lifts incorrectly, your body tends to cheat itself by using muscles the lift does NOT train, and will most likely lead to injury.
  • Although you may really like working a certain muscle group or doing a certain workout, don’t get into an unbalance. Having versatility in your workouts is important for keeping proportionality in your body. In addition to this, over-training one muscle can drastically the effect said muscle group and may even make it weaker over time.


I would say one of the most important things to take away from this, is to realize that you may not always be right while exercising, and believe me there is nothing wrong with that. Seeking assistance with a trained professional is never a bad thing in anything you do, especially in working out. Keep some of these tips in mind during your next stop at the gym.


|Don’t forget about the little things in life. They tend to have a BIG impact|



– Tyler Kloss



For more information, check out this article:

Motivation Techniques


This gallery contains 1 photo.

Everyone approaches the point in their life where they can’t stand how they look or feel anymore. But what does it take for someone to finally accept who they are and make a change? New Years? Maybe a post break-up … Continue reading

Why you can’t Skip Leg Day

pic for blogIf you’re anything like me, then the one day of the week that you resent is leg day. It is an essential day in the workout routine for many more reasons then people, including me before researching this, know. Personally, I knew of some of the benefits, but really researching this topic has made me realize even more how important it is to make sure you incorporate leg day into your workouts. Lets go over the obvious ones first.

You don’t want to look like the guy who has a huge upper body and chicken legs. Seriously, you don’t want to be that guy or girl. Having a well-balanced body not only looks great, but also has many benefits that we’ll go over.

You get better abs by lifting legs. You use a lot more core than you think while doing leg workouts. There are people who never have to do specific abs workouts and can still have abs better than most because doing large compound lifts such as; squats, dead lifts, and Olympic lifts engage huge numbers of core muscles that can’t even be touched with doing abs workouts.

Your upper body gets stronger. By working your lower body, you are increasing your balance, your bench press, explosiveness and upper body as a whole. You can’t have a tree without a trunk, and people don’t realize how important it is for you to have a base with your workouts.  A tree without its trunk would topple over and the same goes for you. When trying to stand and do too heavy of curls you can topple over and this makes you more injury prone. Also, when you are benching you should plant your feet and drive with your legs and if you don’t have enough leg strength you can strain your quadriceps.

You burn large amount of calories. Because you are working such big muscles your heart rate raises higher than most other lifts and that causes you to burn a high amount of calories. You also most likely will sweat a good amount, and therefore increase the lean muscle mass in your legs, which will increase your metabolism.

Many back problems start with your lower body. Having uneven or non-existent lower body muscles is the root for a lot of posture and back problems. Weak glutes put more work on the lower back and hamstrings, leading to tight hip flexors that pull on the lumbar spine creating an anterior pelvic tilt, protruding the abdomen. The Williams Center has personal trainers who specialize on finding where your muscles are lacking and can help you fix problems like these.

Even though leg day may not be the most fun or ideal day of the week, it is one that we all have to power though. If you don’t believe me, do a simple Google search of why you shouldn’t skip legs day. The reasons are endless. If you need some simple exercises to start out with here are a few.

-Yesterday you said tomorrow

Eric Hess

Love your Metabolism


Ah, the beautiful phrase “high metabolism”. Having a high metabolism essentially means that you can eat more food and not have to worry about the consequences. Those with lower metabolisms struggle burning the food they ate off and have to eat less in order to lose weight. While everyone is trying to get on diets to lose weight, maybe it’s time you try and speed up your metabolism instead. “Wait you can do that?” You sure can and here are some ways how!

Drink more water! Drinking more water has so many benefits it’s almost unbelievable. Drinking water can boost your body’s ability to burn fat and when you drink water before your meals, your body gets full faster, so you naturally eat less. There are millions of blogs to read about the benefits of water itself. Here is a calculator to figure out how much water you are supposed to drink a day.

Work out. Studies have shown that people with more muscle, have a higher metabolism and burn more calories. Every pound of muscle burns about six calories a day, when fat burns only about two calories a day. Every pound of fat takes 3500 calories to burn and you’ll be three times faster to burning fat if you work hard.

Eat healthier. I don’t just mean eating food that you hate. Eat all of the food groups and try to get your recommended servings of each. The natural vitamins and minerals in healthier foods help spark your metabolism into action. And if you can, eat spicy foods. Spicy foods also have natural metabolism boosters if you can handle the heat. The spicy foods have something called capsaicin in them, which is where they get their heat. This element also gives a temporary rise in metabolism of up to 8% and can help suppress your desire to eat.

Caffeine. Drinking a cup of coffee or tea a day with caffeine in it actually helps your metabolism speed up as well for short term. How many calories we burn at rest is called Resting Metabolic Rate and the higher our metabolism is the higher our RMR is. Caffeine increases our metabolism speed in some studies by as much as 29%!!! Caffeine can also increase your endurance while you exercise and in some cases give you a better workout.

Mix up your cardio. If you always go for long runs or bike rides, mix it up and do some hill sprints or anything that really gets your heart going. It changes up your routine and gives your body something different to deal with which in return speeds up your metabolism. Try the insanity classes at the Williams Center for example, or any other of our great group fitness classes. They will get you heart going for sure!

CHEAT. Give yourself a cheat day and indulge yourself with your favorite juicy hamburger every once in awhile. It helps your body almost restart your diet and tricks your metabolism in a way. After all, you deserve it. Just make sure to not go overboard.

Have any suggestions? Or did you try out these tips? We’d love to hear your results if you did.

Yesterday you said tomorrow.

-Eric Hess