it's not just you.

Partnering up is very important. There might 1, maybe 2% of people who are driven in a particular way that they succeed with no support.

Odds are, then, you and I are not one of those people.

It's not a bad thing. It just is.

Don't take it personal. Make plans knowing this.

So if you have a 5 or 10k road-race coming up, gaff someone (like minded) and make a plan to meet up and do your thing.

This, of course, applies to many other aspects. Making money. Running a business. Cooking or planning meals.

This is not gender or "anything" specific. But know it and take advantage of it.

So no surprises. Get healthy by partnering up. Succeed through partnerships. Take advantage of the knowledge.

This is an opportunity to meet friends you don't see often or invite others you would love to learn from to join you.

Now you know they are thinking the same thing about their goals. "Why can't I keep going?"

Have a great day!

In health,

Todd

Pop might not be good!

Who knew?

Pop is not good for you!

I know this first hand. I was on a bit of a roller coaster a while back. For some reason I had difficulty stopping. Being "off" pop has made a huge difference in my quality of life. Not to mention alertness. Of which I am a *huge* fan.

Recently and article popped up on the negative side effects of

http://www.sciencedaily.com/releases/2009/05/090519075420.htm

Full disclosure: I can vouch for the soreness. Not proud of it either.

But sometimes you get caught up. The details get overlooked as to what we are *really* doing everyday.

It's part of the reason I ask my clients to do food trackers for the first two weeks. It's a real eye opener. We believe we are trying very hard, and often are, but what is actually happening may be quite different.

Chalk it up to being human. Nothing more.

So if you or someone you know is a big pop consumer, please check out the article. I hope I can get a few people to switch of the stuff.

Oh, couple things, get ready for a headache that *could last a few days* and be ready to start craving real food. REAL food. All that sugar has been a substitute up to this point. And not a good one either!

Have a great day all.

In health,

Todd

ACL Injury Prevention

ACL tears are primarily a non contact inujury.

How do you prevent them? Or more accurately, reduce the risk of them occurring in the first place.

Training. A progression to plyometrics and dynamic movement in a controlled environment. Don't try to be a hero and start jumping around without a goal in mind.

Mike Boyle has a fantastic article on this at strengthcoach.com

Mike Boyle's ACL Injury Prevention Article

He is the man when it comes to training athletes and injury prevention.

So talk to a professional. Get assessed, do a Hop & Stop test, and start training those legs immediately!

Bad day for a workout?

It is an atrocious day out. It got me thinking.

What if you cant' go out to workout. Stuck in the house.

Here is a workout you could do at home. This is for athletes or beginners!

Do these 4 things in a row.

1. As fast you are comfortable: your stairs in the house for 45 seconds
2. Pushups: however you do em, 12, s l o w
3. Lunges: 45 seconds
4. Supermans: 45 seconds (lay on your tummy and lift legs and elbows off the floor and hold)

Just getting started. a. check with your physician first before you start! b. Do this 2 times
Experienced, go for 5

The difference is in the intensity. Make it hard for you!

This will wake you up, keep your body alert, hit every muscle in your body and help you forget the blah day that is outside.

Make some notes about what you would like to do the next time it is nice out. Keep a smile on your face and envision the fun you'll have.

Where I am writing from it is foggy a lot more often than I would like. I need to be "up" and this helps.

Keep healthy everyone. Have a great day!

Fitness Progress Report

A friend of mine just dropped some heavy on me. A great tidbit of information that we should all make note of. Here it is.

Life is like garden: don't expect it to be thriving if you ignore it.

You may not be a green-thumb (I'm not!) so I'll go a bit further.

If you take the time to make health, fitness, flexibility or relaxation a part of your everyday life you will reap the rewards in the long term.

You see, as a group, we tend to overreact in the short term (like sweeping New Years Resolutions) and under-react in the long term (do we actually follow through).

One problem with huge sweeping goals is this: They are huge! We get overwhelmed. If a weight loss goal is to lose 40 lbs that may seem a little daunting at first. But, if you break it down into smaller chunks they become more manageable and easier to check off as you hit them. Makes you feel really good as well to see all those check marks.

Speaking of which, we are 3 weeks into the new year. The year is 5% done. How are your fitness goals progressing? Are you 5% of the way there? If you were going to lose 40lbs, have you lost 2 already?

TIP:
Here is a little heads up to boost chances for success. Grab a partner. Someone with your best interest in mind. With similar goals. With a drive that you could feed off of. Positive frame of mind.

It's a major reason why running groups are formed. We feed off the energy of others. So make it supportive and positive. I mean, you have the choice right? It doesn't mean that things will be super easy now. But you will have the support you need to get through the rough patches that may have derailed you in the past.

And that is when the real success begins.

So take that first step. Find a group or friend (that you can stand!) and plan out your goals. Start a success group! They are not the sole domain of the business world.

Now go get 'em!

Todd

The Best Year Ever?!

Hello everyone,

Another year is upon us.

Are we ready to make it the best one ever?!

I am and I want to take everyone with me. Are you prepared to take
on your fitness/weight loss/bodyshaping goals head on?

6 months to summer. By all accounts, we could drop 25 to 30 lbs.
For those who have it to lose of course.

Otherwise we have a lot of time to reshape ourselves.

Here are a few details for those of you fortunate enough to live in
the Halifax/Dartmouth area:

I need your help to spread the word about my bootcamps. They've
been running for well over a year now!

I am making arrangements to have the wonderful space at Coastal
Dance again this year.

I would also like to encourage bringing a "goal partner" with you.
Every study indicates that if you have someone to engage with when
trying to attain goals you will be far more successful.

I am really excited about getting started this year.

Here are some words from a current camper...

"Hey Todd, congrats on doing what I obviously could not do myself
... getting me to work out and watch what I put in my mouth. Due
to your guidance, patience and knowledge, I finally found an
exercise program I enjoy. Your core training and full body
workouts really work. Prior to joining your class, I had
continuous back and shoulder pain. Not anymore. I'm stronger and
healthier, not only in body but in mind. Thanks Todd. Can't wait
until next class ... see you then." Cheryl B.

Let's do this.

E-mail me with your goals and we will get started. Immediately. We
only make one turn on this ride, let's make it amazing!

A few details:

I have one group that meets one day a week. Sunday, 4:30pm

The second group meets 3 times a week. Mon, Wed, Fri, 6:30pm

I have wonderful clients in these groups who are super supportive
and a lot of fun,

You have to try it out. First one is on me if you have any doubts.
But I am confident they will be erased quite quickly.

Thank you for your time reading this. We'll get back to regular
newsletters now.

Youth Fitness Success!!!

New Years Resolutions

Now's the time.

To be sure, today is like any other. But we are a funny bunch. We like to make things special. Which I am game for. So let's do just that then, shall we...

Here is something thinkable. The 5 stages of change. Since Resolutions are all about change. For the better.

1. Pre contemplation (Hunh)
2. Contemplation (I am thinking of something...)
3. Plan (Ok, this is the plan!)
4. Take action (people often skip #3 and go right to this... not a good idea)
5. Maintenance (critical because this also takes planning!)

Seems simple enough. But how do we goof it? Let's not count the ways. There are too many.

But here are a couple ideas on making them work better.

- Don't make to many "plans". Being overwhelmed is not a good way to succeed.

- Start with the basics and work your way up. Wanting to make a million dollars a year is admirable. But start with something manageable, say $50,000 this year. $100,000 the next. $200,000 the next. Because you will have the experience each year that will make the next more achievable. (results may vary of course!)

- Partner up. We sometimes like to put ourselves on the back burner. However, if we find ourselves when someone else is relying on us it's amazing to see the effort that magically appears so as to not disappoint another. And what do you know, you succeed at the same time! Good for you!

Goodness, this could go on forever.

The primary goal is to keep it simple and specific. Each step clearly defined.

And if you get sidetracked, and you had created a clear plan, it is that much easier to get the ball rolling again.

Important to all this is making the goal you want to achieve something you REALLY want to do. Self explanatory I think. I'll never become Prime Minister because it doesn't interest me in the least. But to be the best coach I can possibly be... Now that is something I can invest a lot of time into.

Get your goals in line with your life and start planning everyone.

All the best.

In health,

Todd

What would you do with the 3hrs 2 minutes?

Do you have your motivation now?

Good cause you're gonna need it for this one.

As it turns out, short, intense sessions work the best for you.

The best part, my "intense" doesn't have to be yours. As long as you are pushing yourself to your limit, you are in the game. And with body-weight movements, for example, the bar is always moving when you change the speed of the movement or how many you do of something.

How great is that? Gym in a body!

And it impacts metabolism greater in the long term than long slow cardio. Note: I did not say how many calories burned DURING the activity. I said metabolism increase in the long term.

Study after study repeatedly shows the tremendous impact of interval training.

The other best part: it doesn't take nearly so long.

Get this (and I know some of you won't believe me but this is SCIENCE!):

A recent study out of the UK, with the help of McMaster University in Hamilton, Ont, showed that the metabolic impact of 5 40 minute runs in a week can be replicated with 3(!) 6 minute(!) interval sessions. Each minute was 30 seconds hard, 30 seconds light.

Imagine, 3 hours and 20 minutes being replaced each week with 18 minutes of activity! And getting the same results!

That's a lot of exclamation points!

The only thing I ask, if you are just starting out, is that you get clearance from your doctor and get a fitness professional to help you get started.

Fitness professionals: we area handy bunch, put us to good use.

So chew on that for a while and try it. Ironically, start off slowly. Build up to a good pace when you are ready.

Have a great day!!!

In health,

Todd

Hiatus

Why do we fall off

There are many reasons why we fall off our routines. The point I am making today is that it is normal. It's not a control problem, impulse issues or a chemical imbalance. It's just what we, as humans, do. We get distracted.

Oh look, a shiny object...

Wait, what,... oh yeah

Getting back to it

What is important is why we are doing something. If it is highly motivational it is more likely that you are going to get back to it.

I am not going to get all preachy as to what the best motivation is. It's none of my business frankly. But you had better know what it is and be firm. It is the one (or three) thing(s) that will get you moving every time.

To quote "Fast Times at Ridgemount High" - Learn it, love it, live it.

3 days grace

So as it turns out 3 days grace is what you have. If the pause goes on longer than that it is much less likely that you will get back to it anytime soon.

That's the brain for you. It picks a number and that is that. So use this to your advantage. If you ever drop off for a moment be sure to resume activities within 3 days.

Sure there are good reasons for longer then accept it and prepare to get started again.

I stopped for about two weeks (and I am glad no one called me on it) but I have been itching to get back to it. I love to do this so it was a great motivator. So I am back. For better or worse. Ok, stop laughing...

What do you need to do today

So what have you been missing out on? What do you need to do today to get you back on track, or started for that matter? What is going to motivate you every day!?!

If I could do anything today, I hope it is to motivate someone to action. Get it done.

Get at it people. Time waits for no one!

In health,

Todd

Athletic Youth Nutrition

I am really excited about next week.

I have been invited to do a pre/post nutrition competition segment
for youths for a CBC show called Living Halifax.

This is a little snippet of what I will be covering.

It has been long believed that "Carb Loading" was what you had to
do to get energy before a big game.

So the big plate of pasta became a staple.

Turns out it is not entirely accurate.

Grazing is better. Sipping a Carbohydrate/electrolyte mix after a
standard sized meal will boost energy.

So depending on the time of day your meals will be standard sized.
No gigantic meal before a game.

Graze, sip your drink and avoid foods that are heavy in fats.

And take advantage of the breaks to sip more carb/electrolyte drink
during timeouts and at halftime.

If you have any more questions please let me know. I love to help
young athletes perform at their highest level!

Take your time to eat!

It has been noted that eating slowly aids in digestion. Goes
without saying that it aids in energy replenishment as well.

Taking the time to sit with family and friends and relax during
meal times will help increase your energy.

This gives lots of time for the body to recognize the fullness of
the stomach at mealtime as well.

No cramming food in on a break.

No snarfing down donuts during a meeting.

No noshing on burgers in the car.

Here is a BBC article about a Japanese study on Obesity and the
speed of eating.

http://news.bbc.co.uk/2/hi/health/7681458.stm

You've heard the old adage, chew 20 times before you swallow? Well
it looks like it has some scientific props now.

Should have listened to Mom!

So how rushed are you? Eating fast indicates a few things at
least.

1. You are rushing, not taking time for yourself.

2. Food is not getting the attention it needs for proper breakdown
and absorption because it is lost in the volume of an over-eating
session.

3. You are probably not sitting down with friends and being social
(that one usually hurts the most, oddly enough)

So grab the family, sit them down for breakfast and talk and eat.
Take your time. With a little bit of planning it can happen.
Remember, put yourself first so everyone can benefit.

I'm personally going to be focusing on this over the next week.

Please try it out. What can it possibly hurt. You may even taste
your food for the first time in a while.