Greatest move ever?

There is one move that trumps all the others when it comes to full body strength, boosting metabolism, and cranking up the sweat.

A squatt.

When done properly this move is indispensable.

This move, when done out in the open, not strapped into a machine, neurologically triggers the quadriceps (front), hamstrings (back), and calves.

Get a professional to help you through the actual move and here is what they had better show you.

Keep your heels down. Don't let the knees travel out past the toes at any point in the squatt. Feel pressure on the outside edge of your foot. Contract your core by drawing the belly button towards the spine which will trigger the natural back "belt".

Now, this move stimulates stimulates muscle growth and at the very least, muscle retention. This is important to keep metabolisms high and burning energy, for those of you who are interested in weight loss.

For those interested in muscle gain, eat more and train this hard. for the same reason as above, studies show that it stimulates muscle growth throughout the body because it stimulates the release of growth hormones.

So, get thee to a squatt rack. If you have back concerns, start with bodyweight squatts and work on form and core strength. In no time at all you'll be impressing your friends and scaring the neighbors with your feats of strength!

How did it all start?

Well it wasn't really all that long ago.

About 8 years ago, I had a corporate gig. With that came many long, late hours, lots of pizza and fast food. not to mention the extra 60 pounds I had put on.

How do you put on 60 pounds and not notice? I'm not exactly sure how others do it, but I have a pretty good idea how I did it.

What triggered me into losing that weight and becoming stronger than I ever was before? Oh, a little picture from a vacation in Florida that will never see the light of day again.

In less than 8 months I had worked myself back into top condition.

All while still at the corporate gig and starting my own fitness business. It took less than 45 minutes a day, 6 days a week.

I enjoyed myself, not the least because I was looking better and feeling energetic and fabulous.

Not to mention that my wife noticed as well.

If you find yourself in a similar situation let me know.

You can make the changes. You can make things happen in your life. You can improve your health for just pennies a day.

More on that later when my DVD comes out.

Who's looking out for you?

in health,

Todd

Take a nap now!

Does this sound familiar?

It is probably the middle of the day. You don't feel right. Perhaps sluggish. Or you've been staring at the same sentence on your computer for the last 10 minutes. Or rubbing your eyes, heaven help us, when driving.

It's time to take a nap.

I took Biological Rhythms back in the day and it really intrigued me how the body adjusts it's sleep patterns. Whether you like it or not.

Having two little ones and my wife, two out of three whom are sick at the moment, I am getting a good reminder about sleep and it's importance. I haven't had a good nights sleep in about 4 nights. I am starting to feel it now.

I'm making sure I eat well. No simple sugar snacks for a "boost", just good nutrition. I also have been continuing to exercise.

But it still doesn't overcome poor sleep. I have been getting the "sluggies" around the middle of the day. So what do I do? I surrender and take a nap.

Between 10 and 20 minutes. Anything longer than that and your body thinks you are going to sleep. That isn't what you want. Studies have shown a quick nap improves attention and focus.

I know it is not always possible but it is important, firstly, to get good consistent sleep. It helps in so many ways; losing weight, decreasing stress, clear and coherent thinking. Secondly, get a nap in for a pick me up when you are in a lull.

Who's looking out for you?

In health,

Todd

Because it's the New Year!

Well am I tired. I've been celebrating Christmas, family and the
New Year that is about to show up and I am busted. My eating and
exerecise has taken a hit but they are not broken. I still try to
eat 6 times a day, keep the portions down (not easy when Nanny has
made her "special" ribs) and we are travelling all the time. I have
managed to continue to exercise, though not as long or as
vigorous as I would like. But a little is a far cry better than
none. It will also allow me to pick up my activity when I get back
as almost as strongly as I left it. I feel for everyone right now.

Now, for the fun stuff.


What did you look like last year? How different do you look
this year?

Now, how are you going to make the changes you want this year?

Start with dedicating yourself. Without dedication you're going
nowhere fast.

If you find that you have difficulty staying motivated it often is
because your goal didn't have any meaning. WHY do you want to be in
better shape? Remind yourself of this every day.

Avoid wishy washy statements like "because it's the new year". Make
strong statements like "I want it because my kids depend on me
being healthy and energetic!"

Get an index card and write it out clearly. Stick to the bathroom
mirror or the fridge door. Every day is teh next step on your
journey to better health and you nead to be steady and strong in
your dedication to this goal.

Happy New Year everyone and I am pushing for you to have a happy,
healthy and strong one.

In health,

Todd

3 Tips on How to Survive the Holidays

This is it. We are about to hit the busiest time of year for parties, dances, reunions, family gatherings and all around general fun.

So what is your strategy for making it through the season?

I have a few tips for everyone that will help keep you on pace to continue to lose weight this time of year.

1. You actually have to exercise a little restraint. Eat well, often but monitor portion sizes. It has been noted that green tea will help energize you and some almonds for a snack, with its extra fibre, will help keep the cravings under control. Fibre helps trigger the satiety reflex that tells you that food is not immediately needed.

2. Avoid the Cardio Crutch. Jumping on the treadmill for a couple hours after the big meal is not helpful. The body does not work that way. It does not reflect the on-calorie-in-one-calorie-out thought that some fitness gurus profess. You've got to believe me on this one. The year I spent consulting at an Eating Disorder Clinic made this abundantly clear. Be active, yes, but don't have it take over your fun and frolicing.

3. Fun and frolic. Let's not forget that taking the time to relax, blow off the stress that accompanies this time of year, is a good thing. We will be crammed into small spaces with a lot of people we haven't seen in a very long time. Sometimes for the better. So take advantage of the fun, relax and de-stress. Make this a priority.

4. And a fourth one you know all to well. Exercise. Take 10 to 15 minutes, each day, to keep your metabolism boosted. Get up 20 minutes early, take 3-4 minutes to wake up, exercise, then get ready for the day. Your body will react to the effort in this short period of time, especially if you have been a regularly active before this. Expecting a Christmas Miracle if this is the first time you've worked out this year is unrealistic.

Happy Holidays to all. Have a great one.

In health,

Todd

Quittin' Time?

Don't you dare.

This is the season of parties and feasting. Don't let it derail you. There is actually a place for excess in a healthy life. It is a physical and mental reward for all your work.

The mind and body does not react well to restriction. It eventually shuts you down. So the odd reward will do well for keeping you on track in the long run.

Isn't that what it is all about? The long run. So don't let this short, yet food laden, season get you down.

Enjoy but stay focused and active. You've worked hard for it!

Snow and Heart Attacks

It's that time of year. Here comes the snow. Break out the shovels. And a fresh rash of heart attacks clog the emergency rooms.

Now not everyone is ca candidate for a heart attack with the first shoveling, but how about those of you with a bad back? Strained shoulders? Poor flexibility? It might be icy, you know.

Pick any one of a number of latent physical ailments that an unscheduled bout of physical effort, like shoveling, can do to an unprepared body.

If you want to reduce the risk of injury, and a few of the things mentioned above, you need to invest in your health and fitness.

All year long!

A few minutes a day will go a long way to prepare you.

Yoga, martial arts, jogging, you pick it, just do what you like the whole year. Every year. Embrace the activity and enjoy moving.

So take solace that you are probably not the only one who may be needing a little activity and know that a little bit at a time and your body will get stronger.

Have a great day!