Friday, December 26, 2008

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,


Thursday, December 11, 2008

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!!!

Monday, December 8, 2008


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,


Thursday, November 20, 2008

Big things are going down!


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

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,


Saturday, November 8, 2008



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!

Thursday, October 30, 2008

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!

Wednesday, October 22, 2008

Slow down, you eat too fast!

Another peg in the French Paradox. They are big on wine and cheese
and yet have some of the longest living people on the planet.

But the majority eat socially. No big hurry. Taking the time to sit
with family and friends and relax during meal times.

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

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.

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

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

2. Stress levels will be higher, increasing weight gain.

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.

Wednesday, October 15, 2008

Please tell me your trainer doesn't do this!

Any idiot can make you vomit or feel pain.

I have heard of trainers doing this 3 times in the last four months.

Does this make any sense to anyone?

I have no idea why a personal trainer would do such a thing. It is

What a horrific way to introduce a young athlete to health and fitness.

It takes a skilled fitness professional to make you feel your first
workout but not immobilize you, and have it be the first step in a
progressive activity plan.

We, as trainers, have been given your trust and bodies to take care
of. This goes against everything we are supposed to be working for.

Trainers who do this need to get a reality check.

I don't care if that is the way they were trained. That is a cop out.
Plain and simple. You have the burden of care. Show some responsibility.

If you have a trainer, if they think this is good for you, please,
question them. Make them think, explain themselves, or fire them
and get a better trainer.

I could go on but I think I should nip this while it is still civil.

Have a great weekend everyone.

Get out, stretch those legs and have some fun!

Monday, September 29, 2008

Group Fitness is Full! More on the Way!

Hello everyone.

I am just writing to say that the response has been overwhelming.

The first group is full!

The class filled in 5 days.

If you had intended to join this group it is already too late!

Couples joined, moms and daughters, brothers in law. It is quite a mix and already knowing over half these people it’s easy to see that we are going to have a lot of fun.

They are serious about their health but they always have a good time.


Due to the overwhelming response I have gotten more time and space for a second group. I have acquired the space at Studio 1 on Waverly Rd. It is two buildings past the MicMac Tavern. And no, we are not going there for supper!

I am looking to you to help me get members. People you would like to see get into better shape or who have been asking if you know of someone to help them get fit

If you know anyone who has one hour a week and is looking to get into great shape, please pass this on. They just might thank you for it. Often.

Not only that, I have a Referral Reward System. Get one person signed up and you get a free session. Two and it is two. Three and your free for the whole 3 months!!!

Really! Get three friends signed up and you are free. The four of you will get into great shape together, have fun and save 25%. Unless you don’t want to tell them! Don’t worry, I wont either!

It’s only $66 for the two months! Looking the best for Christmas or getting a huge jump on New Year’s resolutions, now is the time to start.

So if you've put it off and missed the first group here is your chance at the second.

Call me at 219-0072 or e-mail me at

Thank you again for helping spread the word about this wonderful opportunity.

Have a great day!

In health,


Monday, September 22, 2008

Christmas Special!!!

Good morning everyone!

It's a beautiful day.

Just so you know, my sister is getting married and I am thrilled about it. I want to spread that good feeling as far as I can.

So that is why I am launching this new product to you, first. Because you have all in turn been supportive and positive.

This is a 12 week program that is every Sunday from 4:30pm to 5:30pm.

Each week is a fitness session with a theme.

Starting Oct 12 at Coastal Dance (114 Woodlawn, Dartmouth)

$99 for three months

For $33 a month you have the fitness world at your fingertips. You get:

#1 - RESULTS (thinner, stronger, you name it)
Adult specific fitness coaching
World class fitness sessions
One to one Q & A sessions
Nutrition assistance
Start at your current level of fitness
Progress at your own speed

All of which very important to achieving your goals and maintaining them for life!

I've been disappointed with the local trainers and I want to show you how it is supposed to be done.

For $33 a month you can have it all! Perhaps even look unbelievable for your Christmas photos! What do you want?

Call me to reserve your spots!

In health,



Sunday, September 7, 2008

Knock their socks off!

What can I say. You learn something new everyday. Sometimes it is the things that you thought you already knew.

I've been reading and researching what makes a successful weight loss plan for all these years.

Guess what I "found out".

Eat less, do more.

Yup. That's it.

Careful, what I mean by eat less is to reduce carbohydrates and make your meals smaller. Oh, you know what I mean by that.

I've bee there myself. Big heaping plate for supper. It feels good when you haven't had a lot to eat all day.

But if you eat more during the day, and more often, the less likely we will gorge at the end of the day.

Makes sense doesn't it?

Something weight loss guru Alwyn Cosgrove said stuck with me. Weight loss is simple, not easy!

We know what we have to do. It's all in black and white above. But why can't we do it. That's the hard part.

You are going to have to figure out what is stopping you from succeeding. That is something no personal trainer in the world can do: go inside your head.

We can quote statistics until we are blue in the face. But if a client isn't ready to make "the change", well, nothing is going to happen.

For instance: reduce carbohydrate intake.

Seems simple enough.

How many people do it? Take a look around at our collective girth. Not many, I'd say.

Simple, not easy.

Another: 1 hour of activity a day

Any takers?

And I mean any activity. Sure some are better than others depending on what your goals are but lets get the cart out in front of the horse shall we. Start by doing anything. Enjoy your activity.

Fine tune later.

So what are you going to do today?

What are you going to do this week?

There is a hint at what will make any plan successful. Looking ahead. Seems like an oversimplification. But I encourage you to look around.

See anyone else doing it?

Now go. Get out there. Knock their socks off and surprise yourself. You are capable of so much.

In health,


Check out the Complete Athletic Development for young athletes. The best system in the world for preparing your young athletes for competition and reducing injuries.


Have a wonderful day!

Friday, September 5, 2008

Who wants it more?

I need 10 people!

10 people who are motivated.

10 people who want to look fabulous.

10 people who are motivated to get things done.

10 people who want results now!

Are you one of those ten people?

Contact me to join our Fitness Success Group.

It is a 12 week program to en-lighten-ment. (bit cheesy but it works)

These results are meant to last a lifetime.

Enrollment is limited to 10, your commitment is three mornings a week for group work and 12 weeks of fun and fitness!

Metabolic testing will be provided free for everyone and a meal plan that will make sure no one goes hungry!

More information is up at groveparkfitness(.)blogspot(.)com and more will follow. Please let me know as soon as possible if you are in.

Don't wait to make it happen. The opportunity is now. Get there before anyone else.

In health,


Thursday, August 28, 2008

Where is the effort, people?

I'm not telling you something you don't know already.

You get what you give.

Especially when it comes to the effort you put into your exercise.

It is counter-intuitive. The more energy you put into your activity
the more energy you will have for everyday life.

I see it everyday with my clients. Some buy in, some do not.

The difference in the results is staggering.

I must make a note of this though: I am not talking about
superhuman effort.

I mean the effort of doing something everyday. Taking the time to
plan food a few days in advance.

It takes effort to change what we do everyday. Since we are
creatures of habit.

So, do you have it in you to make the changes and keep them up?

I do this because I love it, and I hope it shows. Not everyone gets
it or agrees. They don't even have to. And that is Ok. As long as
people recognize I am trying to help.

Now get out there and take the first steps towards the change you
have always wanted to make for yourself. Put in the effort and reap
the rewards.

Wednesday, July 16, 2008

Olympic Effort

It's about time. This is a great time to pick up the slack in your program. There is something so inspiring about the effort these people put in. Look at the 41 yr old Dara Torres. Any age people. You can make it happen.

naturally we need to temper our efforts with a wee bit of reality. We may not make the olympics but you can certainly get strong enough to impress family and scare the neighbors. Perhaps this will be the kick you need. Draw off the energy of the competitors. Even from here. I don't imagine we'll be able to make it to the Olympic venues. It's too much of a drive for me, at least.

I use the Tour de France to get my bicycle time up. The scenery and the ability to lose yourself in the race will help you perform at levels you wouldn't have expected from yourself.

So get your butt in front of the tv. Take a skipping rope, a matt, a couple weights and start moving. A little bit goes a long way. Recover your form and energy. Show the family how it's done.

And don't forget to scare the neighbors.

Monday, June 9, 2008

What an opportunity!

I have a strong group with me. Not just physically but mentally. They keep showing up. Every week. They are going to succeed.

We had a few people show up and not come back. You know what that means? More room for you.

If you've been looking for a great opportunity to get into great shape, your best shape, or lose a few pounds for summer this is a fantastic opportunity.

Today, for example, due to sunburns from the weekend, two trips to the west coast, and one case of laryngitis, I had one person show up for the session this morning. One. She, like the others, paid $99 for the month. $10 more than the others because she joins the weekend cardio session as well.

That's for the month! Not for one personal training session! I used to charge $80 per session! Do I have to say "what a deal!"

So what is going to take to get you out and moving towards your goals? You can't say the money is holding you back. It's 6 am. Do you have anything else scheduled for that time? Doubt it.

So let's get started!

I'm excited to work with my people. They bring so much to the session and they want to succeed.

Wouldn't you like to belong to a group like that?

Wednesday, May 28, 2008

worth the Wait? You Betcha!

I have some exciting news.

I made it into Brian Grasso's "First 500"!!!

Only 500 (on the planet) made it in for the Level one Youth Conditioning Specialist certification.

This thrills me to no end. If there is one thing that bothers me the most is the poor state of youth conditioning. I want to be able to help kids perform better and have more fun doing it.

I learned many valuable lessons growing up and participating at provincial level athletically. And I got injured several times. So the old hindsight is definitely 20-20. I don't want that to happen to other young athletes.

Here is the program I am enrolled in.

Check out the videos! They say more than words on a page.

Coming soon: Youth Conditioning Programs.

Friday, May 9, 2008

It's On!

We've begun and we've had three great mornings so far.

This is an energetic group that can handle a few more people. 3 spots are open.

The park is clean and calm in the morning and, to my surprise, we have the entire place to ourselves every morning.

I spent the last dozen years in Ontario and the Nova Scotia scenery an atmosphere can not be beat.

Join us! Get fit, feel great and breathe that clean air. You can't beat it.

In health,


Saturday, April 26, 2008

Fitness in the Morning

Hello everyone.

I got a lot of feedback about how busy people are after work. So little time then for themselves. So requests have started to come in for morning sessions. I thought "I can do that". How about you? Have you or someone you know been looking for a solution to getting fitter with such a busy schedule. Please forward this to them. You will look like million bucks once they see the results!


So in response to the demand I am starting a 6-am workout for the summer! Monday, May 5th will be the first session. There will only be room for 12 people.

Anyone wishing to attend can contact me at 219-0072 or It should take about 30 minutes on Mon-Wed-Fri. Cost to you? A little bit of shut eye (that you'll make up for with tons of energy!) and $89. Much less than a gym membership and 12 personal training sessions a month!

Location: Grahams Grove Park, wedged between Lake Banook and the Superstore (between Braemar Dr and Prince Albert Rd). 6 am sharp.

You will get world class coaching at every session!

You will experience the program that has helped so many others ( Recently I've had two clients lose over 5% body fat in 10 weeks! They were committed to this and they did fabulous. You can too! If you are committed to change and want results now, then this is for you.

Nutrition consulting is available for those who want to supercharge their results!

I am looking forward to working with a motivated energetic group of people who want nothing but the best for themselves.

If you are one of those people then contact me at: or

Thank for passing this along to your friends. Your help is appreciated greatly!


I have also been getting more requests for a cardio session on the weekend. I am going to do a trial month starting Saturday, May 3rd.

You know how this works. If you want results and you want a personal trainer to help you, then you need to take action now!

$5 per session. $20 for the month!! For a cardio session! It costs $9 to go to a gym once.

Location: Grahams Grove Park, wedged between Lake Banook and the Superstore (between Braemar Dr and Prince Albert Rd). 8 am sharp.

Contact me at 219-0072 or

If you do not take advantage this then the service can not survive. It needs your attendance and referrals to continue.

I will be participating so if you want this top notch coaching and motivation made available, If you are one of those people who wants results now, then contact me at: or 902-219-0072.

Thank for passing this along to your friends. Your help is appreciated greatly!

In health,


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Todd DeWolf
Fitness Professional