This kinda upsets me.

If you want to see the original BBC article check this out.

http://tinyurl.com/cwsrqt

This is the essence of "do as little as possible".

Maybe I am missing there point about health but as you know a
little walk in the park is not going to cut it when it comes to
healthy weight.

1. Reduce Stress.
2. Sleep
3. Lift weights, preferably your own!
4. Eat supportively (don't under-eat!)

These are ethe big four. Sure they split into a million more
things. But none of them would be "take 100 steps"

Maybe it's targeting the ultra "de-conditioned" person, who hasn't
seen the light of day in a looong time.

Maybe.

Or maybe it's an easy way out.

You might notice I am not a big fan of that.

My advice, walk to a professional. Thats when the real fun starts!

In health,

Todd

Bring the Intensity, Ladies!

Hi {!firstname_fix},

Here is an opportunity for me to get on my soapbox.

When you workout, make it intense. That's not to say unsafe.
Intense. There is a difference.

Especially the ladies. We've grown up thinking that physical
exertion is dangerous.

Nothing could be farther from the truth. And from personal
experience women are all too often told to not be too physical.

Makes no sense. Because once my female clients get around to upping
there intensity they tend to outperform the men. For tow reasons.

1. They have better defined goals. By the time they have gotten to
me they have thoroughly thought out why they are there and what
they want the outcome to be. Most men, not so much.

2. No use for being macho. They don't rush, LISTEN to the coaching,
make changes, and maintain form until failure.

Sounds like a great client? Yup, very often.

And here is the best part. Once you raise the intensity of workouts
the results automatically accelerate. This is how our body
responds. Walk in the park, not much happens. Very low effort, very
low return. High intensity, high returns.

Now, unlike the popular conception that high intensity must make
you vomit, nothing could be farther from the truth. It's about
finding your limits and performing at that level on a consistent
basis, pushing to the next level.

So men, take notice. If the ladies ever figure out that intense
workouts are not the sole domain of men, we are in deep, deep
trouble. Though I think it's for the better!

Let's go ladies, show 'em how it's done!

In health,

Todd

Bring the Intensity, Ladies!

Hi {!firstname_fix},

Here is an opportunity for me to get on my soapbox.

When you workout, make it intense. That's not to say unsafe.
Intense. There is a difference.

Especially the ladies. We've grown up thinking that physical
exertion is dangerous.

Nothing could be farther from the truth. And from personal
experience women are all too often told to not be too physical.

Makes no sense. Because once my female clients get around to upping
there intensity they tend to outperform the men. For tow reasons.

1. They have better defined goals. By the time they have gotten to
me they have thoroughly thought out why they are there and what
they want the outcome to be. Most men, not so much.

2. No use for being macho. They don't rush, LISTEN to the coaching,
make changes, and maintain form until failure.

Sounds like a great client? Yup, very often.

And here is the best part. Once you raise the intensity of workouts
the results automatically accelerate. This is how our body
responds. Walk in the park, not much happens. Very low effort, very
low return. High intensity, high returns.

Now, unlike the popular conception that high intensity must make
you vomit, nothing could be farther from the truth. It's about
finding your limits and performing at that level on a consistent
basis, pushing to the next level.

So men, take notice. If the ladies ever figure out that intense
workouts are not the sole domain of men, we are in deep, deep
trouble. Though I think it's for the better!

Let's go ladies, show 'em how it's done!

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!!!

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

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!

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!

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.

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. 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.