I'm here for you, honest!

This is somewhat ironic.

I profess to be looking out for you and yet I forgot to queue this message. I have had this written for the better part of a month and I didn't get it sent off. Nice!

So here is a little ditty about support and how it goes in both directions.
****

A point about trainers and some of the resistance they encounter.

A psychologist I have on my support team noted that people don't expect you to be 100% supportive. Most people don't get that from family.

That is interesting. Make a mental note about your environment. Do you really have a supportive environment. Physically, nutritionally and no less important, emotionally.

What do you want to be surrounded by. Visualize the results you want. Strong and lean? Start thinking that way. Food, sneakers, workout plan, and time set aside. We can't really expect to get the
results we want if none, or even a couple, of the components are in place.

Positive support? That comes from within as much as outside of us.

I've recently been hired on as a mental skills coach for a local university varsity program. These are very successful athletes. And what do they work on to get the edge? Mental skills. Positive inner dialogue. Visualization.

If you do the same you will be well on your way to achieving your goals.

* Move of the day, more of a prompt really. Squeeze glutes, quads, hamstrings and draw your belly button in (not down, see the difference?).

Do this before any power move that involves spinal support or the spine directly. You could argue that every move directly involves the spine but we'll save that discussion for another day.

PS: Happy birthday to me!

A Recent Nutrition Presentation

Rather creative title, isn't it? Now,...

I just gave a sport nutrition seminar to an elite level girls
basketball team.

I had a blast. They were motivated, interested and oddly quiet. I
think they were a little tired, what with it being the weekend and
finals week coming up.

When it was all said and done I got one of the best compliments
ever from the head coach. No mean feat.

But, when all is said and done, elite athlete nutrition and
everyday nutrition are share a number of qualities.

Eat to support your needs. Don't be shy.

Be consistent. Planning ahead will help.

Drink water. Have a bottle handy.

Lean cuts of meat or go with alternatives. Be creative.

Vegetables and fruit are vitally important. Do I have to go into
this? Didn't think so.

After that don't make excuses. For health or performance, being
picky doesn't mean you can't eat enough.

It means you get to eat more of what you like! Aww, that's rough.

So be positive, plan ahead, and reap the rewards. One day at a
time. You'll blow the socks of your goals.

PS: If you want the information from a researcher and educator in the
field of nutrition, and not l'il old me, look up Dr. Susan M
Kleiner. She'll set you on the right path. I've been to her
presentations and have two of her books. Read a couple others from
the library, one was a cookbook. Top notch stuff.

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.

http://www.iyca.org/fitspecialist1.html

Coming soon: Youth Conditioning Programs.

Youth Athletic Bootcamps

Here is a little shot of a Bootcamp I have coming together this summer. Click on it for a full sized image.



I've always enjoyed working with athletes and having a couple young ones myself. I want to get ahead of the curve and learn and share safe and effective training for sport.

One of the biggest obstacles facing young athletes is an overzealous coach or trainer who wants results "now".

Athletic development takes patience, time and focused, knowledgeable training.

This is open to anyone in the HRM.



Shoot me a note if you need more information.

Have a great day!

In health,

Todd

The Good and The Bad News

This just in: Fat cells don't go away. That's the bad.

The good: You can reduce them in size.

I'm not entirely convinced that "all" the cells stay. The science is good but it is not a long term study that follows it for a long enough time to satisfy my scientific curiosity.
bolic
The best possible solution to this problem, and no, I am not being sarcastic, don't let them catch on in the first place. Keep them off by being active and eating well. (larger meals earlier in the day, enough to sustain your energy requirements, keep hydrated)

Barring that, my fitness program, that I have honed over the last 6 years with all of my weight loss clients, targets the fitness and nutrition planning that boosts metabolism. The best part: it takes only 30 minutes a day.

The key is intensity. If we continue to do long slow cardio the net result is a metabolic slow down, to the point where, say walking, loses all of it's metabolic boosting effect. As you raise the intensity, a little bit at first, and more and more as you progress, the net result is physiological changes that will amaze yourself and you friends. The best part is you will need less and less time to obtain greater results.

What do others think about this? Don't really care. It works and my responsibility to my clients is to get results.

This works.

There is so much more to this. If you want more details contact me or sign up for my newsletter that will provide weekly information updates. I'll be glad to help get you pointed in the right direction.

In health,

Todd

A Little Quiz

Don't worry. Nobody fails.

I just wanted to get some feedback on your interests. On the right hand side is a little click quiz that you can help direct some of my future posts.

I really appreciate your feedback!

I'm looking forward to hearing your suggestions.

And as soon as that is done, step away from the computer for a few minutes and get outside. You've probably been in front of the computer too long. Like I have. See you later.

In health,

Todd

The first step

*This is for general healthy public. There are always "exceptions"*

This topic has been a regular subject amongst my clients recently. It's about food. Surprise.

I spend a great deal of my time explaining that the body doesn't respond well to food restriction. Sure, you'll lose weight. But it is not likely to stay off. One study, out of many, in the New England Journal of Medicine (1996) showed that a restricted diet had a 11% success rate of keeping weight off over a year.

That is not promising.

Then you start thinking about what does increase success. That study showed an 86% success rate when about 4 hours of activity a week was added. Not more food restriction.

Here is the short version: When we are active and the body is fueled supportively it doesn't appear to hold on to as much fat. I've seen it time and time again in my practice. Moms, dads, and athletes who struggle with weight who are under-fueling themselves. After a Body Composition Assessment is done and their Basal Metabolic Rate is calculated (and the shock wears off, "That much?") and a supportive food plan is put together the weight dips and lean tissues are maintained.

I really don't want to beat this too badly. Just take a look at what you are eating. Is it supportive or is it restrictive?

The kicker: with restriction comes mood swings, cognitive impairment, blood sugar control issues, difficulty avoiding late night snacking because impulse control drops. It is not a recipe for success.

Consider this. If you have special food considerations see an accredited dietitian or nutritionist, depending on where you live. Get your BMR assessed. Build a food plan for life.

Think strong,

Todd