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Dr. David Miller
David has been working out with EPEC over the last 3 years. In that time he has lost 25 pounds and started a running program.
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Great Recipes
Lemon Salmon
Nutrition Tips
2. Start slowly.
3. Find a workout buddy, or hire a personal trainer to keep you accountable.
4. Keep track of your progress on a calendar or chart.
5. Be flexible, if you need to adjust your goal, do it!
6. Give yourself time- weight loss doesn’t happen over night.
7. Avoid crash diets.
8. Try a group fitness class.
9. Get a fitness assessment before you start.
10. Make sure your shoes are comfortable and supportive.
Community Involvement
We'll have a tent up - stop by and say hi!
What's going on with EPEC
• July 24th – Bootcamp with ASANA
• July 30th – 31st – 24 hours of “Booty” - 24 hour bike ride to raise money for brain cancer and the Lance Armstrong Foundation
• August 6th – grand opening of the Metropolitan Greenway park
• September 25th-26th – 200 mile bike ride to the beach to raise money for Multiple Sclerosis
Ball Squat with an Arm Curl
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Step 1 Choose a set of dumbbells that you can accomplish 12 repetitions with good form. Step 2 Use a Swiss Ball that is properly inflated. Step 3 On a flat wall; place the Swiss Ball in the lower part of your back while leaning against the ball. Your feet are shoulder width apart and toes pointed forward. |
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| Step 4 Bend your knees as if you were sitting in a chair behind you. Your knees should not move forward past your foot position. Your upper body should stay straight up without leaning forward or back while doing the squat. |  |
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Step 5 From the squatting position, as you stand, bend your arms up, so that you do a complete arm curl. As you bend your knees to squat, slowly lower your arms. |
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Make sure that each movement is done is controlled. There should be no bouncing or jerking, during the exercise. Do 12 – 15 repetitions, rest 60 seconds and repeat. This exercise is great for the glutes, thighs and biceps. |
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