Eric Osgood, Exercise Physiologist.

01/08/2024

Hey Everybody and Happy New Year! This is a quick post about getting back into shape, losing the unwanted weight and getting healthy. I have a few clients that have decided to buckle down and lose weight. We call it “Lose 24 in ‘24.” It breaks down to 1/2 pound a week which is very possible and not overwhelming. One easy way to get started is no carbs after 2:00. Let’s go!

08/08/2023

Training is not only for getting a client in shape, losing weight or improving cardiovascular performance. Training can also have a sport specific component.  Right now I am training at MIT at their summer squash camp working specifically on S. A. Q. Drills. (speed, agility, and quickness.).
S.A.Q. drills are beneficial for any athlete involved in a reactionary, cut sport. Examples of this are tennis ,
basketball, football, soccer, etc. If you are interested in improving your performance in this area, please feel free to reach out to me to set up a training assessment. The first appointment is free.
Eric Osgood 617-872-3200

01/26/2023

GYMS CAN BE INTIMIDATING!Maybe you have experienced this yourself. Over the holidays I spoke to friends and family about this issue because a lot of people go to the gym to start their New Year’s Resolution to get in shape. Here is a suggestion: Begin in a smaller setting like a fitness studio. The smaller setting will be more comfortable and less intimidating. Next, hire an experienced personal trainer to train and educate you about fitness and nutrition to get you started on the right track.

04/21/2020

We are looking forward to returning to work. We will be Making adjustments to keep our staff and clients safe.

01/04/2020

Happy New Year everybody, if you've decided on a New Year's resolution about getting in shape or losing weight Etc keep your goals realistic my advice to you would be to set a short-range goal of hitting the gym or exercising from now until Valentine's Day. That is an attainable goal that you can achieve. The dropout rate of people starting to exercise on New Year's is 90% at 6 months. So set yourself up for a goal that is achievable and then build off of that for your next achievable goal. Remember if you're trying you're not failing

08/08/2019

It's been awhile since my last post. Here is a great way to workout if you don't have a specific routine planned. Pick two of your favorite antagonistic (opposite muscle groups), now start your stopwatch, superset these exercises for the next 20 minutes. Keep the reps near 12-15 with short rests in between. You are trying to achieve a high volume of reps and move a lot of weight. At the end of 20 minutes, take 3 minute rest and then pick 2 more exercises for the body part you chose and repeat the protocol for another 20. Done.

05/23/2019

Muscles have many great abilities. One of the the most important abilities is the production of force both in endurance events and strength events. The force production comes from the contractile proteins in the muscle. It is important to not do anything to adversely affect the contractile proteins ability to produce force. The two biggest mistakes you can make are pre event massages and over stretching prior to the event. Both will interfere with the production of force because you have interfered with the tensile strength of the muscle and will decrease force production.

05/02/2019

Where are the other calories coming from? Let me know what you think.

05/02/2019

Here's something to think about next time you have a "light" beer. Let's take Bud Light for example: 110 calories, 6.6g of carbs and .9g of protein. The carbs provide 28.4 calories, and the protein provides 3.6 calories. No fat calories. That accounts for 39 calories. But the label says 110 calories!?. What are we missing?

04/18/2019

04/16/2019

I have a suggestion about working out while you are on vacation, don't. Enjoy your vacation. So you don't lose all the gains you have made, here is what I suggest you do: train as frequently as you can for the week leadi,g up to your vacation. Keep the intensity around 65%-75%. You want to get yourself almost to the point of overtraining before you go away. Now when you are on vacation your body will be in recovery mode. By not working out on vacation, you have eliminated 2 stressors. First finding the time and the workout itself. Let your body relax and recover from neural fatigue, adrenal fatigue, cortisol production etc. Come back rested and ready to hit it.

03/31/2019

Here is a point to consider for the women (ladies) in your workouts. If you workout with your boyfriend or husband, do not follow their workout. Men predominantly have a workout ratio of 5-6 upper exercises to 1 lower body exercise. Not every guy, but the majority. Your ratio should be the exact opposite. 5-6 lower body exercises to 1-2 upper body exercises.

03/22/2019

Just a reminder, if you have done the same workout routine 6 consecutive times, you should change it or change some of the training variables of the workout ( ie. Reps, sets, rest period ) .

03/21/2019

Here is an aerobic interval. This will improve your CV work capacity. Do a 5 minute warm up to about a 7 on the RPE scale. (Rate of Perceived Exertion). Now maintain a 7-7.5 for 5 more minutes, then go to 8.5 for 2 minutes, then drop back to 7 for 5 minutes. Repeat the 5-2 minute cycle for a total of 3 times, then do 5 minute cool down. Great way to get in aerobic shape.

03/11/2019

When you are getting ready for your next cardio workout, try sprint intervals. A good first interval is to warm up on a bike, elliptical, or rower. Treadmills are not the the best for this because they take too long to speed up and slow down. Here is how it works: warm up to 5 minutes, then sprint (fast) for :30, recover for
:90. Repeat that interval 6 times and then cool down for 5 minutes. Done.