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>> WELCOME BACK TO "YOUR
CAROLINA."
WE HAVE AN OLD FRIEND.
THAT'S NOT IN AGE.
>> ENDEARING.
>> ADVANCED BODY DESIGNS HE
RUNS AND I WAS ONCE UNDER HIS
SUPERVISION.
>> YEARS AGO.
>> DID YOU FLUNK?
>> YEARS AGO?
>> IT WAS THREE YEARS AGO.
>> OH, WOW.
OKAY.
WE ALSO HAVE LITTLE ERICA GRACE
THAT I KNOW THIS AREA KNOWS AND
WE'RE SO PROUD OF YOU.
YOU ARE MISS SOUTH CAROLINA
U.S.A. WHICH MEANS YOU'LL BE IN
THE UPCOMING MISS U.S.A.
PAGEANT.
>> THAT'S RIGHT.
>> WE'RE WAITING ON THE BIG
ANNOUNCEMENT THIS WEEK FOR A
DATE.
I HEARD IT MIGHT BE MY
BIRTHDAY, JUNE 3.
>> THAT WOULD BE A GOOD LUCK
CHARM.
THIS IS THE DONALD TRUMP BACKED
PAGEANT.
>> HE IS.
>> IF YOU IMPRESS HIM, YOU
COULD HAVE A GOOD JOB, WHETHER
YOU GET THE CROWN OR NOT, RIGHT?
>> SOUTHERN BELLE WHO JUST
HAPPENS TO BE IN THE PAGEANT.
>> WE'VE HAD OUR SHARE OF
SOUTHERN BELLES IN THE PAGEANT
THE OTHER NIGHT.
DID YOU NOTICE THAT?
>> THAT'S A PRETTY GOOD WIN-WIN.
YOU GET IN THERE WITH BIG HAIR
AND HIGH HEELS.
>> GOOD LUCK.
>> THANK YOU.
>> YOU'RE TRAINING HER.
YOU'RE GETTING HER READY FOR
THE MISS UNIVERSE PAGEANT AND
YOU KNOW, THE REST OF US AREN'T
IN A PAGEANT OF THAT CALIBER
BUT GIVE US AN IDEA WHAT SHE
DOES AND WE SURE WOULD LOVE TO
LOOK LIKE ERICA.
>> THE BIGGEST FOCUS I WANT TO
DO IN RELATION TO THAT IS THERE
ARE FIVE MOST COMMONLY
EXERCISES DONE INCORRECTLY.
I HAVE HER DO THESE EXERCISES
ALL THE TIME IN MY GYM SO I
WANT HER TO DEMONSTRATE WHAT
SOME OF THOSE EXERCISES ARE.
>> SHE'S DOING THEM RIGHT.
>> SHE'S DOING THEM RIGHT.
>> BUT I HAD TO LEARN.
YOU THINK YOU SHOULD DO WHAT'S
COMFORTABLE BUT IT'S ACTUALLY
WRONG.
>> THE FIRST ONE IS ONE THAT I
LOVE SO MUCH, THE SQUAT.
>> WE HAVE THE SQUAT.
>> THESE ARE SOME OF THE BETTER
EXERCISES TO DO?
>> YES.
>> FIVE MOST COMMON.
>> BUT ALSO THEY'RE THE FIVE
MOST COMMON ONES PERFORMED IN
THE GYM.
MALE OR FEMALE, THEY'RE STILL
DONE INCORRECTLY.
SQUAT, IT'S A TYPICAL SQUAT.
MOST PEOPLE ARE NOT GOING DOWN
FAR ENOUGH.
IT'S JUST A LITTLE MOVEMENT
LIKE THIS.
IT DOES HURT, TAKES A LOT OF
ENERGY.
RIGHT WAY IS MAKE SURE YOU'RE
GOING ALL THE WAY DOWN.
SHE'S 90 DEGREES AND EVEN BELOW
90 DEGREES, GETTING YOUR BUTT
DOWN AS FAR AS YOU CAN PUTS
MORE PRESSURE ON THE LEGS.
>> 90 DEGREES?
>> MAKE SURE YOU'RE GETTING
DOWN AS LOW AS POSSIBLE IS THE
BEST WAY TO DO THIS.
THE NEXT EXERCISE IS A LUNGE.
SEE PEOPLE IN THE GYM DOING THE
LUNGE.
THIS IS HOW THEY'RE WALKING
ACROSS THE FLOOR.
RIGHT WAY IS TO MAKE SURE
YOU'RE STRETCHING ALL THE WAY
OUT AND GETTING THAT OTHER KNEE
WITHIN ABOUT AN INCH OF THE
GROUND.
>> YOU REALLY FEEL LIKE IT.
>> WHAT DOES THE WEIGHT WEIGH?
>> 12 POUNDS.
>> THIS IS A 12 POUND BAR.
>> THIS IS NOT WHAT I USUALLY
USE.
I'M ACTUALLY GETTING A BREAK.
>> THIRD EXERCISE IS ROMANIAN
DEAD LIFT.
THEY'RE BENDING THEIR KNEES WAY
TOO MUCH AND IT PUTS A LOT OF
STRESS ON THEIR BACK.
INSTEAD WHAT THEY NEED TO DO IS
SLIGHTLY BEND THE KNEES AND
THEN STRETCH ALL THE WAY UP SO
IT PUTS MORE PRESSURE ON THE
BACK SIDE.
AND THE THIRD EXERCISE IS THE
BICEP CURL.
YOU PROBABLY SEE THESE IN THE
GYM.
PEOPLE ARE DOING THEM WITH
DUMBBELLS.
A LOT OF PEOPLE ARE SWINGING
THEIR ARMS AND THEIR ELBOWS AND
MOVING THE WEIGHT LIKE THAT.
>> TO SEE HOW MANY REPS THEY
CAN GET.
>> GUYS ARE SWINGING THEM UP
AND MAKING ALL KINDS OF NOISES
AND THEY THINK IT'S COOL.
THEY SHOULD BE SLOW AND
METHODICKAL.
YOU WANT TO USE 100%.
>> YOU HAVE TO FLEX YOUR WRIST
A LITTLE BIT TO BRING THE
WEIGHT UP.
>> NO SWING TO IT.
>> RIGHT.
NO SWINGING.
>>
IT PUTS A LOT OF PRESSURE ON
THE HAMSTRING AREA.
>> THEY USED TO LIFT DEAD
ROMANIANS?
>> I'M SURE THAT'S WHERE IT
CAME FROM.
YOU CAN GOOGLE THAT.
ONE MORE EXERCISE IS THE
SHOULDER PRESS.
THIS IS WHAT A LOT OF PEOPLE
GET THEMSELVES INJURED.
>> THEY COME WAY DOWN.
>> THEY COME WAY TOO FAR DOWN
AND IT PUTS A LOT OF PRESSURE
ON THE SHOULDER.
COMING DOWN BEHIND THE NECK,
MAKE SURE YOUR ELBOWS ARE 90
DEGREES HERE.
JUST THAT FAR DOWN.
BE CAREFUL.
SHOULDER INJURY LZ ARE THE MOST
COMMON IN THE GYM.
>> WHERE DO PEOPLE FIND YOU?
YOU'RE ON SOCIAL MEDIA AND
WHERE ELSE?
>> ADVANCED BODY DESIGN.
>> THANK YOU SO MUCH.
ERICA, BEST OF LUCK.
YOU'LL STAY IN TOUCH WITH US.
>> ABSOLUTELY.
>> GOOD LUCK.
>> WOULD YOU BELIEVE 130 POUND
WEIGHT LOSS IN SIX MONTHS?
IT CAN HAPPEN.
JANE BOTTSFORD, IT HAPPENED TO
HER AT BOTTSFORD VEIN AND LASER
CARE.
WE'LL BE TALKING WITH HER AND