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

Happy Holidays All Around

Happy Holidays!

I wanted to send a big "Thank you" to everyone.

I started this endeavor to help people, 1 or 2 at least, and keep
my mind engaged.

Knowing you are taking the time to read my notes, rants and raves,
makes me all warm and fuzzy inside.

It has become much more than that. It has given me the opportunity
to expand on ideas, engage in dialogue and share experiences with
people from around the world.

Now on to next year. New experiences to come. New notes to share.

I am really looking forward to continuing this in the new year and
sharing with you my trips, training and motivation.

I'll be off doing the family thing so notes will be a little spaced
out. Not unlike myself.

Thank you again. Here's to another wonderful year.

Have a great one everyone!

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

Big things are going down!

Hello,

Today's message is about catching up. I have some announcements. It
has been a couple weeks since our last message. And for good reason.

First of all I was selected as a member of the provincial
SOGOActive Advisory Committee to increase fitness and activity
education for youths.

Then I landed a gig as a Strength and Conditioning Coach for a
local elite girls basketball team. Very exciting!

Then sold my house. Started packing this week.

Then found out my mother in law has cancer of the lungs and was
immediately shuttled into surgery at the next available time. She
made it out quite well and is recovering as we speak. However the
packing and moving will happen without my rock and lovely wife
(same person!) as she is off to be by her mom's side. I'll hang
with the kids in the meantime.

To say that I have been a little bit busy would be an
understatement.

But it also has made me appreciate all the help and interest I have
had from my readers.

Thank you for your time and interest. We only make this trip once
so let's have a good time and make the most of it

Thank you all.

In health,

Todd

STOP WORKING OUT!

STOP WORKING OUT!

The kids had it right all along!

It's happening right in your own back yard. Play time.

It turns out that shorter, more intense bursts of intensity are really, really good for you.

No gym necessary.

It only takes minutes a day to gain benefits that others need hours to do.


Warning: Nerd Content

Researchers have found short sharp sprints of up to 30 seconds could be as beneficial as doing up to five sessions of an hour's exercise a week.

The university studied the exercise patterns over several years, comparing short high-intensity sprints to longer endurance training, such as cycling and jogging.

Prof Julien Baker, who conducted the research with Prof Bruce Davies, said: "Six 30-second sprints three times a week can have the same health and weight-loss benefits as jogging or cycling for up to 45 minutes several times a week.

Nerd Content Complete

Just so you know, it can also be done on a rower, bicycle or treadmill when we get trapped indoors during beautiful snowy days.

Any one of my clients can tell you the results they get with this type of activity. Even with their hectic schedules.

With the proper structure and support of my groups you will achieve the results you are looking for. Starting out where you are now, not sprinting right out of the gate, means a lifetime of gains for you.

So go and make it fun and invigorating.

It will be fun, effective, aaaand metabolic boosting!

Who wants to take advantage of that? Anyone?

If you are in the neighborhood and would like to see this for yourself please drop in.

The first on is on me!