Author Archives: Eric Allen

fit blonde holding exercise ball looking at sea on the beach

Don’t Make 2017 Fitness Resolutions Unless You Consider These 5 Things

Oh, hello there! Are you a little heavier after all of the holiday festivities?

Me too, lol.  

Don’t stress about it. Let’s just get our game faces ready for 2017. In fact, what do you say we enjoy one last cheat meal before we kick things off,  shall we? My indulgence is going to be two double cheeseburgers from Five Guys and a pint of Ben and Jerry’s: One last glorious and glutinous adventure before we all get back on the wagon!

In all seriousness, though, I hope you had an amazing holiday season and that are ready to CRUSH 2017. Which makes me wonder, how did your 2016 go? I’ve been seeing a lot of #f***2016 posts going around social media so it appears it didn’t go so well for everyone.

I hope that wasn’t the case for you. But if it was, you can still take the days ahead by the reigns. To help you do so, I wanted to share a couple things I’ve learned during my time as a personal trainer about goal setting—especially for the New Year. Did you know that only 8% of people hit the New Year’s Resolutions that they set? That’s a staggeringly low number!

So, here are some tips on how to make sure that you hit your goals in 2017.

1. Write your goals down: This will drastically increase the likelihood of achieving them.  Personally, I post mine on a wall above my desk and look at them every day.

2. Make your goals about more than money and weight loss. One thing that I’ve done for the past five years is write down Health, Financial, Business, Education, Toy, Adventure, Relationship and Contribution goals.  This categorization helps keep my life in balance and keeps me focused on all the life aspects I’m hoping to excel in.

3. Don’t make year-long resolutions and goals unless you’ve broken them down into smaller pieces. Many times people overwhelm themselves with what they would like to achieve over the course of the year and when they realize that they’re falling behind they just say “F-it.”  Break your goals down into daily, weekly, monthly, or quarterly tasks, and it will be much easier for you to materialize what you want to achieve.

4. Visualize. Something I’ve found to be very helpful over the years is to imagine what I want to obtain.  I sit at my desk in the morning, and I take 3 -5 minutes to read my over my goals and create the mental picture of what it’s going to take to achieve those things, as well as what my life will look like when I do achieve them. This personal time puts me in an incredibly focused mindset every day.

5. Get mentors. In whatever area of life you are looking to grow, one of the fastest ways you can do this is to find someone in that field that is absolutely crushing it.  When I tell people what I spend yearly on mentorship programs, they usually think I’m crazy.  However, I’ve found that the most successful individuals in the world invest money and energy in doing the same. Be persistent and search out the more qualified people in the areas of your life in which you are looking to improve.

That being said, if you have some health and wellness goals this year my team and I over at ERA Fitness in Brickell would love to sit down and sketch out an exact plan of how you’re going to dominate your fat loss and muscle building goals this New Year!

Lastly, if you think your last cheat meal of the year is better than the one I mentioned above, please feel free to tag a picture of it on my FB Page ERA Fitness or my IG, _ericrichardallen_. I’m always looking for new and creative ways to break my diet. 

girl planking outside outdoors

The Best Places For An Outdoor Workout In & Around Brickell

Sometimes you just don’t want to go to the gym.

It’s not necessarily because you don’t want to workout, it’s simply because you want to GET OUT.  

Outside, that is.

Most of us spend so much of our day indoors that the very thought of spending another hour inside at the gym getting our sweaty on is downright exasperating.

Luckily, the area around Brickell provides a number of options where you can be outside, breathe some fresh air, and still get a killer workout. Here are the top three places I take my clients (ERA Fitness) around Brickell when they simply don’t want to be inside anymore–and some workouts to knockout in each location.

Museum Park

Museum Park is located just north of the AmericanAirlines Arena and south of the Perez Art Museum in Downtown.  It’s right on the water, beautifully landscaped, and has some pieces that can be used for a solid sweat session.

museum park map

Workout “Equipment” Available at Museum Park

  1. A long stretch of even grass that is perfect for sprinting.
  2. Stairs
  3. Park benches
  4. A small hill on the south side of the museum.

Suggested Museum Park Workout

A1.   Push Ups – As many reps as you can. (On a park bench or the grass.)

A2. Stairs – As many times as you can, up and down in two minutes.

A3. Burpees – 20 repetitions.

Complete A1 – A3 in sequence with no rest in between movements.  Rest for two minutes after A3.  Repeat this A1 – A3 sequence four times.

B1. Sprints

Bring a stopwatch and map out how far you can sprint (as fast as you can) for 30 seconds.  Once you’ve found how far that is, sprint that distance 6 – 14 times with two-minute rests in between.  The number of sprints you do will depend on your fitness level.

Alice Wainwright Park

Alice Wainwright Park just about has it all; a water view, a playground for the kids, a basketball court, a place to grill out, and a mini gymLocated just sound of the Miami Avenue off the Rickenbacker Causeway, it’s an easy spot to get to for anyone that lives in Brickell.

alice wainwright park map

 

Alice Wainwright Park Workout Equipment Available

  1. Assisted row and push up bars.
  2. Dip bar & pull up bar.
  3. Platforms to be used for “box jumps.”
  4. Ab crunch platform.
  5. Basketball court.

Alice Wainwright Park Suggested Workout

A1 Pull ups – As many reps as you can. If you can’t do a pull-up, step or jump your way into the top range of the pull-up position and lower yourself down for four seconds.

A2 Push ups – As many reps as you can (on the floor or the assisted push-up/ assisted row bars.)

A3 Squat jumps – As many reps as you can. Squat down to where your thighs are parallel to the floor and then use your arms to propel yourself as high as you can.

Repeat this sequence four times with no rest in between movements.  Rest for two minutes after A3.

B1 Row 45-degrees – As many reps as you can. With your palms facing up,  choose either the high or the low “assisted row bar” and place your body at a 45-degree angle.  Pull your chest to the bar.

B2 Crunches – As many reps as you can.  Lock your feet into the bars on the crunch machine, place your hands behind head, and bring your elbows to your knees.

B3 Burpees – 20 reps.

Repeat this sequence four times with no rest in between movements.  Rest for two minutes after B3.

Southside Park

This hidden gem goes unnoticed by a vast majority of Brickell dwellersSeriously, it’s right in everyone’s backyard, and almost no one knows it exists! Shameless plug: You can see my gym, ERA Fitness, located two blocks north.

southside park map brickell miami

Southside Park Workout Equipment Available

  1. Assisted row/pushup bars
  2. Pull up bar
  3. Platforms and park benches to be used for “box jumps.”
  4. Basketball court

Southside Park Suggested Workout

A1 Pull ups – As many reps as you can. If you can’t do a pull-up, step or jump your way into the top range of the pull-up position and lower yourself down four seconds.

A2 Push ups – As many reps as you can on the floor or the Assisted Push up/ assisted row bars.

A3 Squat jumps – As many reps as you can. Squat down to where your thighs are parallel to the floor and then use your arms to propel yourself as high as you can.

Repeat this sequence four times with no rest in between movements.  Rest for two minutes after A3.

B1. Row 45-degrees – As many reps as you can. With your palms facing up, choose either the high or the low “assisted row bar” and place your body at a 45-degree angle.  Pull your chest to the bar.

B2. Crunches – As many reps as you can.  Lock your feet into the bars on the crunch machine, place your hands behind head and bring your elbows to your knees.

B3. Box jumps” – 20 Reps. Jump on one of the park benches or platforms.   Make sure that you are capable and feel confident doing this because if you miss, the bench will show no mercy to your shins!

Repeat this sequence four times with no rest in between movements.  Rest for two minutes after B3

If you knock out the workouts above, I can assure you that you will start to burn fat and lean up.Lastly, if you want to really get in shape, give me (Eric Allen) a call over at ERA Fitness (Eric Allen) and we can set up a free 60-minute evaluation to go over your fitness goals and what might be holding you back.