Todd DeWolf's Fitness Blog

Have you seen my packages?

2011-11-05T03:01:00.004-05:00

I was informed that I have not updated my training packages recently. All of my materials and internet doo-dads are currently in a state of upheaval.

I am toying with package titles and fees. Let me know what you see that is good.

Here goes nothing. Also if you want to follow me on Twitter take a peek over to the right. The link should take you where you want to go. Have a great day everyone!

T

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PACKAGES:

Cub Package: Core Building and Brain Training For Young Athletes

Avoid injuries, Build Core Strength, Knee Strength / Balance Training

Mental Skills Sharpening - Be Yip-less

$219 – 5 one-hour sessions

WolfBlast Package:

23 point Range of Motion and Posture Assessment

Cardio, Resistance and flexibility prescription for your goals

Personal Training Information Binder

$489 - includes 5 one-hour fitness sessions

Wolfhaus Package: Elite In Home Personal Training –

State of the Art Body Composition Assessment: your Personal Lean Mass,

Hydration, and your Metabolic Rate Accurately Calculated

Nutritional Caloric Recommendation

23 point Range of Motion and Posture Assessment

Cardio, Resistance and Flexibility prescription for your goals

Personal Training Information Binder

$649 – includes 7 one-hour sessions

Criticism Sucks. Postivity is its killer.

2011-10-29T02:58:00.001-05:00

This requires repeating.

“I always take more pleasure in liking something than in disliking something. That’s not to say there aren’t some things that deserve to be liked and some things that deserved to be disliked, but I’m never fond of disliking something.

The lesson I’ve learned is to be wary of those who are. The ones who seem to think that being critical is the same as having good taste. Those people almost never have good taste, so their opinions don’t matter. There’s no particular sophistication required to be a critic. We know this, because children often dislike foods they learn to love as adults.

So, even if what you’ve done isn’t so great, just remember that those who can’t say so with grace, those who seem to take pride in criticizing you, their opinions don’t matter. It may very well be that you’ve created a masterpiece, and they’re just children. If you can learn to be a fair judge of yourself, you won’t feel the need to rely on other people’s opinions.”

-Chris Shifflet

Highs and Lows, Mental Skills are Handy

2011-10-05T16:26:00.003-05:00

I have to say that I am very fortunate in that I learned quite early on that getting worked up about things doesn't make them better. Life has many hurdles. If you focus on the negative to motivate yourself you will have a surge of energy, but very often is misdirected. Things will get done, but will they help you move in the right direction.

No, I am not proposing being an automaton. Getting upset is normal and healthy. Staying there and using it as a motivational force is, however, misguided. Very few people need this type of stress in their lives to move forward and grow. An exception would be MMA fighter or boxer. As you can see, they would be short term focused. Your life is not, or should not be short term focused.

So, what to do. It is normal to get upset, but take the time to think about why and what the next step would be. This is not taught to many people. I've worked with hundreds of people who react the moment they are "wronged". A few even notice later that it felt good at the time, but in the long term it made the problem worse. Even fewer realized that it was their responsibility to react in a healthful way. Most felt that it was necessary to react swiftly and harshly.

The Art of War would blow their mind, if they stopped to learn about the many ways to approach a problem they have at their disposal. The 36 Strategies of Ancient China is also a simplified, equally as effective breakdown of ways to approach problems with your future goals in mind.

Well, if you've read this far you are interested in personal growth and problem solving, without the anger. :)

I recommend you find these books and give them a read. They just might change your life, for the better.

If you want a really light read, try Samurai Strategies.

Thanks for your time, everyone. Have a fantastic day!

Todd

The Time Has Come - Post Apocolyptic Rantings

2011-09-19T18:31:00.008-05:00

Hello all,

In case you haven't noticed, I've been off the grid for a while. Big changes around here. And I wanted to let you know I am back with only a few dents in the armor.

Since change is natural, and inevitable in this business, it was only a matter of time my turn was up. I've been in the fitness biz for a while. I experienced a bit of floundering but with time and experience came new and different choices and opportunities.

This blog is where I will be detailing these changes and the new direction. So, on the topic of keeping up with the goings-on around here, if you haven't subscribed already, You can follow along with one of my accounts.

I have been updating my Twitter account, Facebook account, LinkedIn account and Google Buzz. I use Seesmic, a program that updates them all in one fell swoop.

Go to LinkedIn, Facebook, Twitter, and Google Buzz and type in my name. Find me and join or follow me. There will be (almost) daily updates there!

And here is where I will be able to dive deeper into topics, rant on the bizarre goings on in the fitness world, regale you with tales from my own business and training, and blow your mind with my terrible spelling.

Let's do this!

BTW: you can subscribe to this blog as well. RSS feed it if you know what I am saying. Thanks to everyone who waited. This is going to be fun.

T

Physical Intelligence

2011-06-15T20:20:00.004-05:00

Physical intelligence...

Like the mind, if you park it you can plan on some serious atrophy kicking in.

Keep moving.

Take it from one who knows. I went from very active to an unplanned corporate gig that added stress, wonky hours, and poor eating times for a decade.

Two guesses how my first run went once I realized I needed to get more active.

I had always been active, or so I thought. In reality there was about an 8 year gap in there.

Let's just say that when someone says they used to be very active or that they used to be an athlete I shift gears and approach them in a slightly different way than Joe or Jane. There is an ego to be handled as well as a physical component. The reintroduction of activity to a body that has a history, a memory of what it used to be able to do. And it will get frustrated with itself when it can't achieve the high water marks it was used to.

It's like cracking open your grade 11 math book, and you know you knew this. But you sure wouldn't want to write a test at that moment. Some practice would be in order.

But the upside, of course, is that it won't take any time at all to get back to where you were. You are not doomed. It takes time and patience, but a high level of fitness is achievable. Mental and physical.

So have at it you retired fitness fanatics. Just be smart. Use the wisdom of your years and the patience you have gained to make gains again. Oh, you know I am leaving that sentence there just to bother the grammar police.

Have a wonderful day all!

Be sure to check out my Altius Fitness Facebook group. It's getting started and could use some joining!

http://www.facebook.com/home.php?sk=group_214436551930376

todd at altiusfitness dot com

Semi-Private Training

2011-06-05T19:29:00.002-05:00

Altius Fitness is back! Have you been looking for professional personal training for you and your friends? Private or semi-private training?

GET RESULTS:
Learn what gets results that stick for my clients. 9 years of experience means you can cut the excess and do what works for you.

MONEY!
If you and some of your friends want to challenge and motivate one another to amazing results, there is a program for that. Small group training at your home is available now.

It's' a great way to get lean and keep your pocketbook fat and still get top level training in your own home.

Contact me for more information!

Todd at altiusfitness dot com

Still here ;)

2010-03-09T22:17:00.003-05:00

Oh my goodness, you wouldn't believe the twists and turns life's road can take. Actually... you probably can.

Well in the meantime, I am mid hairpin turn. I am continuing to learn and I will be sharing my new lessons with you in the very near future.

I want to welcome the new people who have begun to follow my posts and thank the ones who have stayed with me.

We'll all be rewarded handsomely for our patience! lol

Have a wonderful day everyone.

In health,

Todd

I'm Alive (And here is why)

2009-11-01T22:07:00.002-05:00

Choose a goal!

As you get a few years under your belt you begin to notice some patterns. And much to your chagrin, they are patterns that friends, family and loved ones may have told you a long time ago.

And here it is. Something every productivity "guru" out there espouses.

Choose your goal.

Choose it wisely. Make it clear. Define it. Make it realistic. Make the smaller goals one of many that will progressively get you closer to the largest of your goals.

I can't stress it enough.

This applies to your fitness! Without a driving force, to get out of bed, or to work hard every day or every workout, not much is going to happen. Perhaps you'll start but inevitably it will taper off.

Define your goals.

IT has become more and more clear to me that this is critical to success.

Not only that, but the goals need to have an emotional impetus, something that grips you by the heart (not just the noggin) and absolutely propels you to get up, move, and take action.

So start thinking about it. It may be the most important thing you do today.

I'm not going to drag this one out. If I keep talking it will loose it's punch. Just take your time and really put some thought into it.

I can't wait to hear about the results!

Time is flying

2009-10-07T20:24:00.001-05:00

Hello everyone.

I didn't realize how long it has been since we last talked.

Due to an illness in the family I have been rather sidetracked and away from my posting. I will be picking up the blogging and the newsletter again next week.

Thank you for your understanding.

Miss you all and we'll talk soon.

In health,

Todd

Obvious much?

2009-09-02T19:27:00.003-05:00

Ok, you've heard me go on about sleep and all it's narcoleptic goodness.

Now, how about the things that give it trouble. All the things that we love to do that knock our sleep patterns out of whack.

Let's start with coffee. Ouch. Ok, coffee in the morning has the net effect of pushing our sleep patterns forward. Hmm. So the next morning you wake up before you are "done" sleeping. Feeling tired. Oh well, another coffee will fix that. Right? Oh, except it continues to push your sleep rhythm forward. And on and on, with every morning coffee. Every morning, tired and caffeinated. That's not optimal, is it?

Coffee, midday, not so bad. Make it the best coffee you've ever had, but make it part of a meal. It should not be the sole source of energy at any time. That's the role of food.

Now, #2. Alcohol. Sounds nasty like that, doesn't it? But a Brown Cow... C'mon. How bad could that be? Well, as it turns out

http://news.bbc.co.uk/2/hi/health/8208212.stm

Alcohol disrupts REM sleep. REM brain patterns do not get established properly until the alcohol has been metabolized. D'uh. The brain is drunk. Go figure.

Now, without a good fix of REM sleep we wake up restless and, because of a little alcohol, perhaps a little dehydrated. Let's hope you don't reach for a coffee to fix that.

Ok, now the third biggest offender. Not enough sleep. We'll watch a movie for the third or fourth time instead of going to sleep. It's time to prioritize your sleep much higher. Get more. You may not need 8hours. But take some time to find out how much you need to wake up rested and energetic.

Here is something that might help you along as well. If you've been sleep deprived for a long time, don't expect to just fall into a fantastic sleep pattern right away. Usually the longer the sleep pattern has been out of sync, the longer it takes to find the groove again. So, be patient.

Go forth and sleep! Have a good nights rest and enjoy the benefits.

In health,

Todd

You have to be unconscious

2009-08-12T21:13:00.003-05:00

Kind of.

I will say it again. Time and time again the benefits of sleep are underestimated.

If you want to get bigger, stronger, lose fat or lower stress (which impacts all of the above) you need to increase your sleep.

I say increase because I feel I can safely say that none of use get the optimal amount. We all live like we can make it up later. Go ahead, tell me you couldn't get enough sleep. I believe that you haven't, but not that you couldn't.

For example, I have been spending an inordinate amount of time on the business lately and I didn't think I could get my workouts in. For an embarrassingly long time. Then it struck me just how much my body needed the movement, and I found an hour every day to be active. Sure sometimes it's 40 minutes, but it is 40 minutes more than I was doing every other night before that.

Then I started sleeping better and eating better. That is to say eating less and better choices.

The results?

10-lbs in three weeks.

Anyone out there want to lose 10 lbs? It's not rocket science... no wait, it could be. My point is that it shouldn't.

Don't be paralyzed by analysis. Just get of your can, commit to yourself, and get it done. Make the commitment to yourself.

Anyone interested in finding out more drop me a note. We can compare.

Have a fantastic day!

In health,

Todd

More than just you here!

2009-07-24T11:35:00.001-05:00

You can spot a "gym rat" a mile away.

Strong? yes

Un-coordinated? yes

Is this what we want our kids to become?

As a studier of the human body and movement I find it insulting to the possibilities of the body. We can do so much more.

Shoving a kid into a weight room does a disservice to the learning potential of young body and .

Machines isolate but the world does not. It demands all the muscles working in unison. We have critical periods for development. None of which involve going to the gym at 6 years of age (or even 14 for that matter). Non of which involve playing a single sport 11 months of the year. Non of which involve coaching the same movement over and over again.

Play, have fun and try different things. Go have fun. Some serious fun. Play hard and smart. Get a coach who is looking out for your best interest and not the "W". Those will come.

Oh, by the way, injuries for kids working out in the gym are the same as kids out in the wild. No difference. Go ahead, look up the statistics of both. So unless you plan on bubble wrapping them, let them run, jump, push, pull, play as long as they want to.

Todd

Get smarter! Sleep!!

2009-06-25T17:44:00.003-05:00

Boost your recovery with sleep.

I have run into this thought many times. The thought more is better.

Distance runners running 5/6 days a week. Gym rat mentality that you have to be in the gym every day of the week.

Not only does it hinder recovery but it may even stunt progress, sometimes even sending people backwards when injuries occur.

You see, injuries don't just stop progress, they set you back.

This is why it is very important to be well rested.

Sleep is one very significant component to getting stronger, faster, leaner or bigger.

Here is the kicker. The more sleep you get, the clearer you think and more productive you become.

AND it helps you solve problems!!! http://news.bbc.co.uk/2/hi/health/8090730.stm

So, not only are you resting and recovering, you are thinking more clearly and setting yourself to be able to solve problems. This would reduce your stress levels, which are also counterproductive for your results!!!

So get yourself some deep sleep. Deeper the better, also known as REM sleep or the "dream stage".

So get make yourself comfy and have a good night rest. That's an order! :O)

In health,

Todd

It's not just about you.

2009-06-11T12:37:00.001-05:00

Partnering up is very important. There might 1, maybe 2% of people who are driven in a particular way that they succeed with no support.

Odds are, then, you and I are not one of those people.

It's not a bad thing. It just is.

Don't take it personal. Make plans knowing this.

So if you have a 5 or 10k road-race coming up, gaff someone (like minded) and make a plan to meet up and do your thing.

This, of course, applies to many other aspects. Making money. Running a business. Cooking or planning meals.

This is not gender or "anything" specific. But know it and take advantage of it.

So no surprises. Get healthy by partnering up. Succeed through partnerships. Take advantage of the knowledge.

This is an opportunity to meet friends you don't see often or invite others you would love to learn from to join you.

Now you know they are thinking the same thing about their goals. "Why can't I keep going?"

Have a great day!

In health,

Todd

Pop might not be good!

2009-06-04T04:51:00.003-05:00

Who knew.

Pop is not good for you.

I know this first hand. I was on a bit of a roller coaster a while back. For some reason I had difficulty stopping. Being "off" pop has made a huge difference in my quality of life. Not to mention alertness. Of which I am a *huge* fan.

Recently and article popped up on the negative side effects of

http://www.sciencedaily.com/releases/2009/05/090519075420.htm

Full disclosure: I can vouch for the soreness. Not proud of it either.

But sometimes you get caught up. The details get overlooked as to what we are *really* doing everyday.

It's part of the reason I ask my clients to do food trackers for the first two weeks. It's a real eye opener. We believe we are trying very hard, and often are, but what is actually happening may be quite different.

Chalk it up to being human. Nothing more.

So if you or someone you know is a big pop consumer, please check out the article. I hope I can get a few people to switch of the stuff.

Oh, couple things, get ready for a headache that *could last a few days* and be ready to start craving real food. REAL food. All that sugar has been a substitute up to this point. And not a good one either!

Have a great day all.

In health,

Todd

A Lack of Dynamic Movement!

2009-05-31T20:29:00.000-05:00

Here is what I think.
And it ain’t pretty…
Training these days has been reduced to isolation.

A hamstring curl, a leg extension, and a calf raise machine all wait for the next client.

And they should wait (and collect dust) because a squat is far superior for complete leg strength. Hands down.

It blows my mind… that’s not quite right… it bothers me, that I, at a ripe old age, can move better than teenagers I have had the opportunity to train. It bothers me that I am more flexible than every teenager that I have ever met… to this day. I know they are out there.

Full disclosure: I am not saying I am a better athlete! (Not by a long shot!) There are lots of things these athletes can do better than me. But moving smoothly, changing direction fluidly and flexibility are not those things.

Sure it’s my job to be in shape and to have pretty good flexibility. But I shouldn’t have such an upper hand on so many.

And that is my point: why so few?

Well here is a kettle of fish. It’s partly because there has never been a more sedate generation. When they do go to the gym they are most likely met with a trainer who’s idea of “leg training” is hitting the leg curl, leg extension and calf raise machines. (Scary!) A little bit because flexibility is quite undervalued.

So little time is spent on dynamic movement. And I don’t mean gymnastics. More like chasing, climbing, jumping, crawling.

When an adult joins my class it is immediately apparent whether or not they were active as a kid. I can even take a pretty good guess at what they played or martial art they took. Just by their ability to move, change direction and range of movement they still possess.

The good news: we are a pretty trainable bunch. With some time and attention a lot can be overcome.

This is from a complete thought but I just had to say this much. There is more to follow, you can be sure.

In the meantime, move and be healthy. And while you’re at it, have some fun!

Have a great day.

Todd

90% Mental

2009-05-12T04:53:00.001-05:00

Despite what people tell you, I am not. Mental, that is.

As Yogi Berra famously, and accurately put it, "Baseball is 90% mental, the other half is physical."

This, to me, is accurate for all things physical.

I have seen clients bust their butt and get amazing results. Others, mail it in and get nothing.

Most are somewhere in between.

They mean well. They want results. They know what they want.

WHAT MAKES THE DIFFERENCE?

Mental attitude towards themselves and the importance of their activity in the achievement of their goals.

they know they have to do this. They embrace it. They commit to the movement. they are focused on the moment and the future.

So, I guess the question is, what DO you want?

And what are you prepared to do to get it?

Suddenly I feel I have to go do something!

I think it is going to be a 3K run followed by shooting hoops for 20 minutes. Nobody said you can't have fun along the way.

Care to join me?

Have a good one!

Todd

Don't hork down your food!

2009-05-07T08:28:00.002-05:00

Remember when your parents used to get on youh about eating so quickly. Don't rush. You might choke! Taste your food!

Yeah. Turn out they were on to something.

Unbeknownst to them it is correlated with obesity.

I can't say that it is causing obesity. But when you look at this chart below, from the New York Times, you have to think. No really.

http://tinyurl.com/ckbrho

It seems to have some strong relationship. Pace of life. Where you live and the importance social connections.

I just had a friend return from a trip to Europe and a lot of the stories centered around food. Lots of food. Really good stuff to. So how do they pull off staying so lean?

These meals go on a long time. There is no rush. There is a lot of talking, no texting or checking email or calling the office. None.

Food for thought (groan)!

Now, if you find yourself stacking a couple extra pounds on, here is a quick workout you hcan work into your routine or start out slowly with.

Warning: PSSA (Poetential Sweaty Situation Ahead!)

Dumbell squats 3x45 seconds with speed
Upper Extremity Walkouts (walk out and back, repeat) 3x45 second with speed
Plank 3x45 seconds (engage bum, quads and hamstrings before you even think of lifting off the floor!)

Start by doing one thing at a time. A break between each.
Progress to doing all three back to back and take 60 seconds to recover and start over.

Ok folks.

Have a great day. Take your time eating! And breathe.

In health,

Todd

Fitness Wheel

2009-04-16T09:13:00.002-05:00

I am not trying to reinvent the wheel.

But I am interested in what you would liek to see in a fitness product. A DVD, CD, e-book, bootcamp.

You name it. I'm curious.

That being said, here is a suggestion for a min-workout. Something to get you moving. Boost your energy!

Burpees- 30 second
Speed Squatts - 30 seconds
Pushups - 8
Lunges -30 Seconds
Break 30 seconds

Repeat 4 times

This is all it takes, 3 times a week to convince your body that you mean business. In about 3 weeks come up with a new combination that is fun to do and just as energy intensive. OK?

Ok, remember. I would love to hear what your ideas are. Thanks for the feedback!

BlahDay Workout

2009-04-07T12:38:00.002-05:00

It is an atrocious day out. It got me thinking.

What if you cant' go out to workout. Stuck in the house.

Here is a workout you could do at home.

Do these 4 things in a row.

1. As fast you are comfortable: your stairs in the house for 45 seconds
2. Pushups: however you do em, 12, s l o w
3. Lunges: 45 seconds
4. Supermans: 45 seconds (lay on your tummy and lift legs and elbows off the floor and hold)

Just getting started. a. check with your physician first before you start! b. Do this 2 times
Experienced, go for 5

This will wake you up, help you forget the blah day that is outside.

Make some notes about what you would like to do the next time it is nice out. Keep a smile on your face and envision the fun you'll have.

Where I am writing from it is foggy a lot more often than I would like. I need to be "up" and this helps.

Have a great day everyone!

This kinda upsets me.

2009-03-30T12:27:00.001-05:00

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

Power of the Mind

2009-03-19T22:11:00.000-05:00

You need to know that being fit is not nearly so difficult as the
"experts" would have you believe.

That makes it tough for me to "pitch" health.

Everyone thinks I am selling snake oil when I begin to say how easy
something is.

I suppose I should clarify a bit.

The process, the parts of the plan, the details that need to be
observed. That is the easy part.

The part that takes the most effort is overcoming the roadblocks.

The derailments, distractions, old habits or patterns we've all
allowed ourselves to become comfortable with. In short, our brain!

THAT is where the most effort goes. Not in the activity (because
it's fun, right?), not in the planning, not in the food to eat.

It's in the consistent application of your energy to better our
physical, and I would argue, mental state.

This is a short one, but think about it. It's a good one to mull over.

But not for long!

Bring the Intensity, Ladies!

2009-03-12T22:26:00.001-05:00

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

To sleep, perchance to dream.

2009-03-05T22:19:00.000-05:00

First things first.

Two months down! Have you gotten 8 weeks of activity in? Are you
two months closer to your goals? Only 3 months before the
spring/summer clothes are out. So you are almost half way there.
Get started today if you haven't!

Now to the sleep!

I've been a huge nap advocate for a long time. Been a napper for
even longer.

Sleep relaxes you, mentally and physically. Corporations are
adapting this into their workdays to reap the benefits of more
productive, well rested employees!

So you have got to be serious about your rest, especially if
someone is willing to invest that much money into it.

Here is a recent snippet (with studies quoted) from the WIRED blog.

http://blog.wired.com/wiredscience/2009/03/nightshift.html

But not only does it effect productivity, it also influences the
midline.

I used to consult at an eating disorders clinic and studies that
demonstrated this relationship were trotted out from time to time
to help people understand the relationship between good sleep and a
healthy weight.

Yes it is difficult. Especially for shift workers. But recognition
and strategies to combat the effects of reduced sleep must be used
if you are in a difficult situation such as this. I used to work
the back shift, for 6 years, actually. And I used some of these
strategies.

Be consistent. Get to sleep at the same time every day.

Don't break up your sleep. 5 hours in a row is better than getting
up 4 times during your 8 hour sleep. Much better.

Nap. 15 mintues is a nap, NOT 2 hours. Pick a quiet time, take some
big relaxing breaths, and doze off. Set your alarm to get you up in
15 minutes. Have some water ready for you.

Don't mess with your circadian rhythms. They will bite back.

So be consistent.

Have a good weekend everyone!

Do I really sound like this?

2009-02-19T04:36:00.001-05:00

No, seriously. Is this how it sounds?

This is my 6 year old's attempt to help me make posters to advertise the business. (She makes posters for anything and anyone just so you know, very helpful!).

She pretty much nails it, don't you think?

Simplicity at it's finest.

And the greatest chance of success more often comes when the choices are made simple. A or B. Once you pick it you go for it!

We are bombarded with choices. Light or regular? New iPod or Old? Mazda or Camero? Vacation or parents place? You know the drill. These are a little more complicated. And there are as many as you want to pile onto your plate!

So as my little R puts it, when it comes to your health it is a Yes or No. Do you want to be healthy? Y. Do you need to go for a walk? Y Do you want to strengthen your body? Y

The answer seems a whole lot simpler now doesn't it.

Of course I am probably preaching to the choir. You are probably in top health already. So perhaps you can share this with loved ones who are struggling.

* Here is a little tidbit that may shake up your workout. First things first though, check with a fitness professional before you go off on this. Make your core a part of your warm up. Take 5 to 8 minutes to loosen up, engage and warm up your core.

If it is a part of you that you want to address then take a moment to prepare it before you lay into it with a crazy workout. It may prevent lower back injuries and allow you to move stronger, faster or smoother into and through the rest of your workout.

I can't stress this enough thou. Get a qualified, experienced fitness professional to assist you!

Shake it up a little bit. Don't think because you've always done it this way or "everyone else is doing it" that you can't shake that off and do something unique and perhaps even better for you!

Have a great day.

In health,

Todd

Take Control of Yourself!

2009-02-12T10:09:00.001-05:00

Just listening to Liliy Allen on CBC and she made a great point
about image.

Don't buy into it.

Close to thousands of images of "fashion" bombard us every day.

This is not a good thing. Especially if it starts to cloud your
vision of what is good for you.

You don't have to be thin, afraid of fat, wear that makeup, stress
over your hair, or obsess over your biceps.

You need to be the best you above anything else.

Me, personally, would start by breaking down what YOUR goals are.
Think about what YOU really need. Sure you can get a reference from
books, friends, peers, parents, but don't go by advertising.

Surely by now we are all in agreement that advertising is not
reality, other than they are really trying hard to sell you
something.

So it kind of goes without saying that advertising is going to try
to make you feel bad so what they are trying to sell to you is
going to make you feel better!

Pretty slick, hunh? Except for the part where they are trying to
make you feel bad!

So, your goals should be focused on feeling good. If it means
loosing weight, fine. If it means making your body sore (not
busted!) after every workout, ok. But make it your decision!

This is about owning yourself. Don't b pummeled into submission
by outside forces. Own your mind and body. Make it move and live
the way you want it to.

One last thing. Mind your words. How you refer to yourself will make a difference about how you feel and act every day.

More on that later.

Have a great day everyone!

In health,

Todd

This Year is Moving Fast...

2009-02-05T08:43:00.002-05:00

Ok, here is your fair warning.. 10% of the year is done.

Are you 10% closer to your goals.

Are you 10% wealthier?

Are you 10% closer to your weight goals?

What is your plan to achieve your goals over the other 90% of the
year?

Seems like a long time doesn't it. But think back to the goals you
had at the beginning of last year. How many things did you achieve?

So many times we wait ourselves out of success. Time to kick that
habit in the butt. Start today.

Take a moment to write down three goals for this year. For each
write down the three main things you have to do to make them
happen.

Of those nine items, do one today. Start now!
My suggestion? Start becoming more active today. It is the one
thing certain to raise your energy levels and make you more likely
to get up tomorrow alert and ready to start the new day and tackle
task #2!

Ok, hop to it. Show everybody how it is supposed to be done.

Have a great day. I can't wait to hear about the
successes!

In health,

Todd

Fitness Progress Report

2009-01-24T15:43:00.001-05:00

A friend of mine just dropped some heavy on me. A great tidbit of information that we should all make note of. Here it is.

Life is like garden: don't expect it to be thriving if you ignore it.

You may not be a green-thumb (I'm not!) so I'll go a bit further.

If you take the time to make health, fitness, flexibility or relaxation a part of your everyday life you will reap the rewards in the long term.

You see, as a group, we tend to overreact in the short term (like sweeping New Years Resolutions) and under-react in the long term (do we actually follow through).

One problem with huge sweeping goals is this: They are huge! We get overwhelmed. If a weight loss goal is to lose 40 lbs that may seem a little daunting at first. But, if you break it down into smaller chunks they become more manageable and easier to check off as you hit them. Makes you feel really good as well to see all those check marks.

Speaking of which, we are 3 weeks into the new year. The year is 5% done. How are your fitness goals progressing? Are you 5% of the way there? If you were going to lose 40lbs, have you lost 2 already?

TIP:
Here is a little heads up to boost chances for success. Grab a partner. Someone with your best interest in mind. With similar goals. With a drive that you could feed off of. Positive frame of mind.

It's a major reason why running groups are formed. We feed off the energy of others. So make it supportive and positive. I mean, you have the choice right? It doesn't mean that things will be super easy now. But you will have the support you need to get through the rough patches that may have derailed you in the past.

And that is when the real success begins.

So take that first step. Find a group or friend (that you can stand!) and plan out your goals. Start a success group! They are not the sole domain of the business world.

Now go get 'em!

In health,

Todd

Tony Robbins Would Agree

2009-01-08T06:15:00.000-05:00

The body follows where the mind goes.

You need to focus your mind on he task at hand.

Seems simple enough. But as you are fully away aware, distractions
are many.

So it boils down to a decision. A decision about what is important
to you.

I am NOT saying any decision is more than the other. One must live
the life they need to at that time.

But when you have the time, the opportunity and the energy, if you
commit yourself to that decision great things will happen.

Naturally, I will focus on the health side of things. But this can
apply to many aspects of life.

If your decision is to get fitter and healthier and you put all of
your energy into it you will be amazed at your results. I guarantee
it.

My point: Think long and hard about what you want to do with your
body. I'm sure whatever it is it will be a combination of
resistance training and cardio. Don't skimp on either.

I can not stress enough: once your mind is set amazing things will
get done.

I've done it myself. Now it is your turn. Make it happen.

Today's tips:
1. If your goal is to feel better your food of choice is
vegetables. The micronutrients they provide really provide an
amazing base in your physiology so that the big chunky stuff like
grains, meats (and all there alternatives) and water can do their
thing more effectively. It is a balancing act.

2. Speaking about balance. When creating a plan for your physical
training it is important to consider your balance component.

It is nice to have strong powerful legs, but if you don't know what
direction they are going in they aren't much good to you when you
need them.

I wouldn't try to stand on a fitness ball right away. I am thinking
more along the lines of single leg squatts, single leg toe touches.
Simple but effective moves. Be sure to have a fitness professional
go over your options and technique before making any big changes.

I hope this finds you well and ready to make positive changes. Have
a wonderful day!

In health,

Todd

The Best Year Ever?!

2009-01-04T23:16:00.000-05:00

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.

The 5 Stages of Success, Really

2009-01-01T20:48:00.001-05:00

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

2008-12-26T09:15:00.000-05:00

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 mins?

2008-12-11T07:34:00.001-05:00

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!!!

Have a

Hiatus

2008-12-08T07:03:00.002-05:00

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!

2008-11-20T16:52:00.001-05:00

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!

2008-11-08T12:50:00.000-05:00

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

2008-10-30T22:40:00.001-05:00

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!

2008-10-22T23:01:00.000-05:00

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.

Please tell me your trainer doesn't do this!

2008-10-15T19:42:00.001-05:00

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
irresponsible!

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!

Group Fitness is Full! More on the Way!

2008-09-29T05:53:00.000-05:00

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.

THE BEST PART

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 todd@altiusfitness.com

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

Have a great day!

In health,

Todd

New and Improved

2008-09-22T06:56:00.002-05:00

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!
219-0072

In health,

Todd

902-219-0072
ToddDeWolf.com

My New Passion

2008-09-21T14:03:00.001-05:00

Hi,

There is no risk to promoting Brian Grasso's Complete Athletic
Development so early in the life of my blog. I have not seen it's
equal.

Brian is a Canadian who has been transplanted south of the border.
He has been flown around the world to talk about his ground
breaking techniques in Athletic Development.

If you already know what I am talking about you can order the
complete package here!

With testimonials like this you can see why he is so widely
respected:

"I have dedicated my life to the pursuit of learning how to best
develop athletic ability in young athletes. I have researched it,
applied it practically and now teach it to professionals worldwide.
The information offered in this collection is precisely what more
Trainers and Coaches need to hear."

Dr. Kwame Brown
Neuro-Scientist & Motor Skill Development Expert

and

"After reading Training Young Athletes - The Grasso Method by Brian
Grasso, there is no doubt who is leading the industry in youth
coaching. I have basically taken all my books on youth training and
put them in storage - The Grasso Method covers it all! I highly
encourage coaches and trainers of young athletes to make this book
your next purchase. You won't believe the difference it will make!"

Lee Taft
World Class Speed Coach

And here
is an mp3 audio testimonial from Richie Whall,Young Athlete Coach
from Cheshire, England.

Complete Athlete Development Home

You can see why I back it up as well. I've been following Brian's
work for over a year now and I can say I have never been led
astray. The information and his motivation is fantastic.

If you want to take your athletics to the next level, this is the
program for you!

Click here to get your copy right now.

You will NOT be disappointed.

Who's looking out for you?

In health,

Todd

Complete Athlete Development Home

Knock their socks off!

2008-09-07T13:13:00.002-05:00

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,

Todd

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.

Go HERE!

Have a wonderful day!

who wants it more?

2008-09-05T07:07:00.000-05:00

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,

Todd

Where is the effort, people?

2008-08-28T05:43:00.000-05:00

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.

Obesity Recognition Doesn't Happen?

2008-08-15T06:14:00.000-05:00

Parents don't recognize obesity in their own children.

Believe it.

Here is an article referencing research into this area.

http://news.bbc.co.uk/2/hi/health/6451015.stm

So it has to be asked how active are our children? Are we over
protective?

It's a difficult place to be but it is necessary to look at what is
really happening.

Take a look at how much time our kids spend being active every day.

That doesn't mean playing sport. It doesn't mean winning
competitions.

Just being active.

We joke about being kicked out of the house until the street lights
came on. It shouldn't be. It might have been the best thing that
could have happened to us.

All that climbing, pushing, pulling, crawling and jumping we did as
children is extremely important. It was during some of our critical
development periods. That means we take those skills through life
and can use them in all of our activities.

That makes everything that much more fun.

That means we are more likely to do something active and stay
healthy.

So I ask again: How active are our children?

My Voice is Changing

2008-07-27T20:35:00.005-05:00

I have been thinking about this for a while now.

I have been trying to help people for a while as well.

I've come to a conclusion.

I'm not getting through to many people.

I must be trying to be too nice. Too PC. Too something.

So I am going to work on speaking in a new voice.

One that might raise a few eyebrows but may get attention.

Not for my ego but for the person reading who should take action.

I want to help. And unless I get heard I am not doing much good.

Those of you who know me realize that I would never say things just to shock. That's not me.

But I would say something that is scarily true. Maybe a little too close to home for some.

That'll get some moving.

So I will start with this.

From now the mood may change. But it is because I want to help.

Here goes nothing!

Speaking of which, you to. Get up, get out and have a great day all.

The Olympics are Here!

2008-07-16T14:31:00.004-05:00

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.

I'm here for you, honest!

2008-06-27T09:01:00.000-05:00

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

2008-06-09T07:40:00.003-05:00

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!

2008-05-28T08:46:00.000-05:00

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

2008-05-11T18:09:00.008-05:00

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

2008-05-09T07:52:00.002-05:00

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

2008-04-26T07:16:00.002-05:00

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

2008-04-24T07:59:00.005-05:00

*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

Track It

2008-04-16T08:09:00.002-05:00

Take a guess at what happens over and over again with the majority of my clients... It's ok, I'll wait.

They under-eat. Even after being coached on what a good supportive food plan looks like for their needs.

Why is it so difficult to get tem up to speed? Well, and I'm taking an educated guess at this, we as a society have been pounded over the head with messages about dieting and restrictive eating being the only way to lose weight.

I guess not too many people read the fine print.

Again, sure you lose weight, can't argue that. But is not healthy and difficult to keep off. This is an oversimplification. Generally, food intake must be supportive and activity must be a part of every day. Then a healthy weight for you is obtained. After that we can discuss aesthetics.

First things first though, get nutrition up to speed. Determine your caloric NEED not want (whoa, that's a whol other conversation). Then divvy it up. For athletes, 60% carb, 20%protein, 20% (healthy) fats is a great place to start.

So set off to look at what a healthy balance should be for you and then plan your week out so you don't fall off the wagon as soon as you get on!

Got it! No go get 'em!

In health,

Todd

Real World Fat Loss!

2008-04-06T01:33:00.008-05:00

Have you been looking for a truly effective weight loss solution? I have.

I wanted to find a product that I could recommend to my clients and readers without hesitation. I believe that I have with Turbulence Training.

If you already know of this product and about everything that Craig promises, Click Here!

This is real world, effective fat loss programming!

It is difficult to wade through the fluff on the internet to find something that can deliver. And for that reason I have been searching the internet for something solid in it's research, principles and outcomes for my readers and clients.
I've been looking for a product that delivers on it's promise to lose weight. Something that had no use for supplements or crazy claims.

I've been following Craig's Turbulance Training newsletter for over a year now.

Craig's plan comes to the rescue. It is real world tested and the results are documented. It is also recommended by some of the industry leaders in fitness. Including yours truly!

Turbulence Training has everything. Food coaching, activity planning, the works.

If you've ever wanted one stop shopping when it comes to losing weight, then you have got to get Craig Ballantyne's Turbulence Training Program. And he's Canadian! Does that help? It should.

For this fantastic product, Click Here!

This is a secure link and purchase process through Craig's provider.

Please forward this link to anyone you know who has been looking for an effective solution to weight loss woes. You would be really helping them out! You can never have too much information!

This is a great opportunity! It's too good to not check out or share with friends. I hope I have been able to help today!

In health,

Todd

It's not a day style or a week style, it's a lifestyle!
Dr M. Laliberte

Click Here!
and show everyone how it is done!

Take a Deep Breath

2008-03-31T10:43:00.002-05:00

Hello all,

I've been busier than all get out with sick kids and a burgeoning business. It's been hectic. But I am glad to say that I am back.

I've been doing some education for myself. Internet marketing and writing. Not that you could tell yet. It'll get better. Promise.

I also have some products and a membership website in the planning stages.

So this is more of a how do you do letter.

If you have a moment, sign up for my newsletter. My information, news and health tips sent directly to you once a week.

Have a great day. Try somthing new.

In health,

Todd

I'm on fire!

2008-02-25T12:30:00.001-05:00

Fire? No not really.

I've been a big nap advocate and lo and behold. A study. It's science. How can it possibly be wrong? Right?

Well, before we get into that discussion give this a read.

http://news.bbc.co.uk/2/hi/health/7254555.stm

I hope I have given all of you license to nap. Pick your spots carefully.

Also I'd like to state that I will have a little series on "the Death of Diets" coming out soon.

One can only hope.

Who's looking out for you?

In health,

Todd

Greatest move ever?

2008-01-31T14:14:00.000-05:00

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?

2008-01-15T09:51:00.000-05:00

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!

2008-01-03T03:07:00.000-05:00

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!

2007-12-28T11:00:00.001-05:00

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

2007-12-17T09:07:00.000-05:00

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?

2007-12-13T11:21:00.000-05:00

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

2007-12-04T12:36:00.000-05:00

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!

Qualified Clients?

2007-12-03T09:21:00.000-05:00

Have you ever wondered why you are successful at some things and perhaps not so much at others? Well there are many factors that play in the success of a person's goals.

If the professional you are working with has taken the time to talk to you and ascertain your goals, interests, availability or other factors necessary in achieving your goals you are in business.

People learn if they qualify for my services when they talk to me. I don't hire just any client. They have to be interested, motivated and willing to put in the effort with the available time. I have fired clients because their schedules would not permit success of their goals. I don't want to be paid if I see the chances of success are minimal due to existing circumstances. I don't enjoy that.

This is about a healthy life change. No magic pills. So you can see how one may not qualify if they feel just having a Fitness Professional show up and the weight will fly off (if weight loss is what they are interested in). That would just end up reflecting poorly on everyone involved!

I want my clients to be successful.

So if someone wants to learn if they are qualified, in these ways, they just have to call. A few minutes on the phone, if they are honest with themselves or me, can start the ball rolling. Take this into consideration the next time you are speaking to a "professional"

I hope this has been helpful. Have a great day.

In health,

Todd

Get your sleep, Grehlin

2007-11-29T22:49:00.000-05:00

Next on the docket, grehlin.

This is a hormone that increases before you eat. It stimulates hunger.

Guess what one of it's greatest influencing factors would be.

Sleep.

I can not stress enough that you get enough sleep.

Decreased sleep results in an increase in grehlin production and a decrease in leptin, an appetite suppressor, among other things.

This increases appetite.

Can you see where this is going?

So pay attention to how much sleep you get. Get more of it. Make it good sleep. Not broken.

In health,

Todd

Making Lemonade

2007-11-21T20:55:00.001-05:00

Today, I wandered into the Passport office. I'm getting mine so that I can travel the eastern seaboard for training and presenting.

Well long story short, once I got my ticket number I sat, and sat and sat. My letter was an F. All the A's, B's and C's are being called. 20 minutes turn into 35. I'm noticing but not really minding because I took a window seat with a spectacular view over the city of Halifax.

I notice the guy a row in front of me has an F-ticket as well. He wanders up to the reception area to ask the obvious. Was there a moratorium on the letter F (and apparently E's from the lady who chimed in behind me)? He was informed that they were about to try and figure that out.

By this point, if they were just now going to "figure it out" I was plenty out of time. I had a dinner date with my daughter. Can't miss that. So I crumpled up my ticket and walked out.

I think it is important to see things for what they are. I had no control over the tickets. I can come back.

What I did have was a spectacular front row seat to the city.

What are you seeing?

In health,

Todd

To get the latest information sign up for my Free Health e-Newsletter.

For Personal Fitness information check the website:
AltiusFitness.com

New Years Success

2007-11-14T13:32:00.000-05:00

Time is upon us. Time to put it together for a fine New Year.

What do you want to look like next summer?

Put a little push on it and you could look a little slimmer for the New Years Parties.

If that doesn't shake your tree then find something that will get you moving.

An anniversary, your health, your grandkids, kids, that mountain you always wanted to climb, or maybe a significant other.

What is going motivate you to ensure you feel better next year than you do right now?

Solve that and you are 80% done.

Oh, the other 20% will require some sweat equity, but you are worth it!

In health,

Todd

To get the latest information sign up for my Free Health e-Newsletter at ToddDeWolf.blogspot.com

For Personal Fitness information check the website:
AltiusFitness.com

Weight Loss Starters

2007-11-11T22:26:00.001-05:00

I just had a conversation and a couple things came to light.

If you want to lose weight, where do you start?

1. 5 meals a day. At the very least start by spreading out your food intake. Concentrating it at one time of the day is a recipe for disaster.

What I've run into for the most part is that most are too busy during the day and most of the food is ingested late in the day. This is not good.

First things first, get food in many times during the day in healthy portions. Then fine tune what you eat.

2. If I had a choice between resistance (weight) training or cardiovascular training, I would start with resistance.

The body becomes stronger.

The metabolism is boosted.

Weak joints or injuries get a more secure support structure before cardiovascular training starts.

I'm just saying. This is a really good way to get started.

There is so much more to do, I know, but if you can get these two building blocks under the belt, the rest will come much easier.

In health,

Todd

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Want a Big Brain

2007-11-11T08:37:00.000-05:00

*Warning*- I'm about to geek out!

I've said this a million times. Exercise makes you smarter. Not just kinetically but semantically as well.

As it turns out, working on a specific task will make you better in that way for many years to come. Not bad.

But for global cognitive improvement, exercise is the key.

One example is how it reduces the potential of Alzheimer's down to a third of the general population if you begin exercising in midllife. 50% if 60 years old.

Imagine. Getting energized, losing weight, maintaining your health AND getting smarter. At the very least keeping sharp. That'll keep people from taking advantage of you as you age. A concern for a few people.

It increases the release of growth proteins that are reponsible for neuronal growth.

Blood flow to the hippocampus is doubled when exercising. This also is an area where neuronal growth occurs.

The region important for memory is sustained or growth occurs.

Shrinkage of the frontal lobe is halted! That's the bit responsible for high reasoning and decision making.

So take control of your body, your mind and for all intensive purposes, your future.

Go get fit!

Here is the article: NYTimes.

In health,

Todd

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$3000 a year!

2007-11-08T12:17:00.000-05:00

Did you know that the average person eats out 11 times in two weeks. Guess it was too confusing to say 5.5 times a week.

11 TIMES! Are you kidding me. Let's put it at a respectable $10 an outing. That is $55 a week and $2860 a year.

Now, if someone was to take nearly 3 thousand dollars a year and invest it in a gym membership and a personal trainer for 3 months to get some education on healthy activity and lifestyle, do you think we could put a huge dent in scales?

At a respectable weight loss rate of 1lb a week, that is 50lbs a year.

That would put a serious in the our collective girth.
I just have to figure out a way to get people to put their money somewhere other than their mouth? Rhetorically speaking, that is.

In health,

Todd

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A Thousand Miles to Go

2007-10-26T12:39:00.000-05:00

Well...

I was sitting on the couch earlier today. Well before I wrote this. Trying to figure it all out. What do I need to do to get moving forward with my business? What do I want to get out of today?

Then I quickly went over what I have read in the past about getting things done. Then the saying, loosely, about the journey of a thousand miles beginning with the first step rang in my ears.

Well didn't that get me off the couch!

You see I am prone to paralysis by analysis. I like to have things just so before it is unleashed on the earth. It also means that not much gets unleashed.

Well nuts to that. The last two weeks have been my most productive. All because I am "doing" more.

So I sat and began to compile a list potential business partners. People who may need my service or who could easily show me a niche my business could fill. I have some ideas as well.

They are going to get an e-mail shortly.

Not earth shaking. But it is certainly getting my earth spinning again.

It's more fun like that.

In health,

Todd

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New Year Success

2007-10-21T13:22:00.000-05:00

Some things go unsaid. This shouldn't be one of them.

It's time to get started.

What did you look like last year at this time?

Did you want to lose some weight? Get stronger?

Well if you haven't then now is the time to get started. There are 10 weeks left to this year. Get a huge start on New Years Health Resolutions by starting right now.

Would you want to start next year off at 10 lbs (if you have them) lighter than what you are right now?

Then take action. Get a professional to help build you a plan that will be successful.

Start by signing up for my weekly newsletter to help keep you motivated and informed.

Be seeing you.

In health,

Todd

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Tough as Nails

2007-10-15T18:38:00.000-05:00

Mental toughness is not only for athletes and military types. The market is not even cornered by CEO types either.

When it comes to food and all the wonderous reasons we eat it is important to remember one very important thing.

Food is life.

You can't stop eating food. It's not like alcohol in that way. You can self medicate (negatively speaking in this instance) with food. You can control with food. But none of this is healthy.

So think about food. What is important about it to you? Do you need to eat more earlier in the day to avoid a binge later in the day? Do you need to eat more to gain your strength and energy back?

Be mindful of your eating and take a moment now and again to think about what you are eating and appreciate it.

Please, be mentally tough, breath and think about what you are doing with your food. Too much, not enough, imbalanced, hi energy-low quality. Realize your potential and take a stand with your food.

Eat healthfully and supportively.

If you need help contact a professional for guidance.

In health,

Todd

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Promises, Promises

2007-10-10T09:23:00.000-05:00

Well that does it! My camcorder is officially dead. That'll learn me. I promised a series of short videos to educate and motivate. So I may have to change formats.

this time I am going to have these little nuggets of fitness goodness all lined up before I go and make any promises this time.

So todays little lesson (to me at the very least) is preparation. Get ahead of yourself with an eye to the future.

I love this stuff, helping and motivating and I was really jazzed to put this project together. But did I ever get derailed at the station. So let that be a lesson to all of you. Oh, all right, you knew that already. I'm off to look at camcorders.

In health,

Todd

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Body Mass Index

2007-10-02T19:10:00.000-05:00

This tickles me.

The Body Mass Index (BMI) or Quetelet Index is a statistical measure of the weight of a person scaled according to height. It was invented between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing "social physics". (source - Wiki)

This fella wasn't worried about weight lifters and tri-athletes. Or even weekend athletes for that matter. So here goes.

OK. So how am I supposed to be 170lbs? Let me tell you, that was junior high. A long time ago, ok! I am not obese, I am not even overweight. But the BMI says I am.

It bothers me that there are a lot of people who are convinced that they need to lose weight according to the BMI scale. No one has bothered to explain to them what Body Composition is. Briefly, and non-exhaustively, it is the proportion of lean tissue and fat tissue your body possesses.

I have had many clients who were restricting to get down to a "healthy" weight only to find out that they had a significant amount of muscle when I assessed their Body Composition Analysis (bio-electric assessment!). Which is to their benefit.

You know muscle is denser than adipose tissue (fat) so to try and lose the weight they think they need to would mean they would have to trim down their lean tissue.

Um, lean tissue burns calories, so they would have to eat less, which means less to maintain the lean tissue. Followed by further restricting to achieve more weight loss.

The more one restricts, the more stress is put on the body to perform, the more the body wants to store fat.

See where I am going with this. It is not a good equation.

Yes, the BMI correlates to a lot of things and is a great, quick, way to encourage people to get healthier. But a critical eye must be applied to each case. Not everyone is built the same. Let's crank out a metaphor here. We are all made of bricks and mortar, however, we are not all given the same plans to our building.

Who's looking out for you?

In health,

Todd

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Losing weight? How easy is it?

2007-10-02T13:01:00.000-05:00

It is as easy as setting a goal. But it had better be an achievable one.

Shoot for 1 pound a week. Go ahead, try it. That's 52 lbs this year alone.

Sure dieting will work for a while but there are two words why dieting alone is a multi-billion dollar business. Repeat business.

The body is a wonderful thing. It will take what you give it (or take from it) and adapt and continue to run. Wonderful thing. But we lose sight of what we are doing to ourselves because of the adaptations.

You've heard the conversation. "I didn't lose any weight this week. I don't know what is wrong!" Still people don't get that they have hit their plateau and need to change their approach.

Naturally I lean towards eating a more appropriate amount of food that sustains their activities and a healthy amount of exercise.

Years of experience and an ever growing amount of research is clearly demonstrating that dieting alone is not as healthy as it once was considered.

It can't be said enough. Be active, eat a healthy amount of food, don't restrict for restrictions sake. This is where an experienced fitness professional who is looking out for your best interests is extremely helpful.

Find one who understands the difference between a BMI (ok) and Body Composition (best) and how it influences your BMR (basal metabolic rate). BMR is the baseline energy requirements of your body before you even think about getting active. Literally. Then have an appropriate nutrition plan designed that supports your goals, be they mass loss or gain.

Now get to it. I believe you can achieve your goals.

In health,

Todd

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Michael Moore it Ain't

2007-09-22T19:19:00.001-05:00

Well the camera is a little dicey and, yes, I know it's a little dark. but this is the first kick at the can. I think I'll be in the great outdoors for as many of the following videos as I can.

I am planning a series on weight loss and "fitness moves explained" for safety.

This is for you. Your suggestions are welcome and encouraged. Ship me an e-mail when you get a chance.

Check back often or set up your feed to notify you when this site has a new post.

In health,

Todd

---------

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Sneaker Camps

2007-09-22T14:08:00.001-05:00

Well I would love to be witty about this but I am a little serious when it comes to peoples health and delivering results.

It is about your health and what you want to look like in three months to a year. Do you want to look different in the mirror? Would you want to start right now and achieve your goals?

With SneakerCamps there is no yelling, no fatigues (yay!), goal achievement, and a lot less Boot!

My goal is to educate and achieve the goals you set for yourself.

Are you tired of fly-by-night operations or "plans" that promise unbelieveable results but fall short on delivery? Then this is what you are looking for. All the information and practical experience wrapped up in a trainer that is looking out for you!

Contact me for information on the camps that are starting October 1st and find out if there are spots for you and anyone else whom you'd like to take with you.

This is your chance to get the benefits of having your own personal trainer at a fraction of the cost!

Contact me now! Spots are limited to the first 10 people!

In health,

Todd

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That's What You Get

2007-09-16T18:12:00.001-05:00

Well I should have known that if I promised something there might be a hitch. And voila. The video recorder dies.

So I had better get cracking. In the meantime enjoy the popcorn and catch a game or two. My humblest apologies.

Have a great night and check back soon.

In health,

Todd

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Fearing Fitness?

2007-09-13T06:21:00.001-05:00

A client of mine this morning, who happens to be a trainer herself, was noting how a particular group of hers displayed trepidation in going to a gym. This is not unusual.

One would think that some of the stereotypes of the gym-rat might have worn thin by now but alas, no such luck. To be sure, there is plenty of opportunity to get injured if you go headlong into the machines and pile weight on. But most (notice I said most) people use common sense.

My advice is to grab a knowledgeable friend, one who has done their homework, not the aforementioned gym-rat, or get a trainer to educate you on the basics.

It's like martial arts. If you go into a dojo, any style, you will notice that the advanced are in with the beginners to start the class. It's not just a warmup. The importance of imprinting the basics, good basics, plays itself out when advancing in technique. And they share their knowledge with the beginners who either ask or watch the more advanced and their progress.

It is equally important to have the basics before you begin your routine. I might add that this applies to the gym or home workouts.

Grab someone who knows. You'll be thankful you did. Hopefully, for a very long time.

In health,

Todd

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PS: First video coming up this weekend!

Definately Not Britney Spears

2007-09-04T13:23:00.000-05:00

Video is coming to town. Nothing risque or earth shattering. Perhaps myth shattering is what I am shooting for.

I have a little project that will help everyone see for themselves what this fitness stuff is all about. No, it is not going to look like any "20 Minute" craze. At least I hope not.

I'll bring video tips on fitness moves and show clips of some of the bootcamps that are available to you.

You should check back every now and again to see what is happening. I like to stay on top of the latest in the fitness world that works. Why don't you come along too.

Who's looking out for you?

In health,

Todd

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Psychology of Weight Loss

2007-08-29T10:13:00.000-05:00

This is a topic that I speak at great length on with each client I have. It's not just about how you think about food but your everyday interactions. There are three major areas that affect your body's composition. Body, Mind and Motivation.

The Mind is heavily influenced by stress, that I have broken into three main components. Here they are:
Stress
1. Emotional
2. Psychological
3. Physiological

Oh, here is a can of worms just waiting to be opened. Today's business person, teacher, parent, construction worker (you name it) has stress coming at them from every direction. With a good skill set stress can be handled and kept in its place. But stress is an insidious influence on our health because it is not always readily noticed or detected. And the mixed blessing about our adaptability is that we slowly assume more and more stress and we think it is "normal" and that we are handling it.

From the ears up we may think we are handling it well but at some point too much is too much and our body's ability adapt and make sure that we can function collapses. Then we wonder why someone blows up on the highway or at a meeting.

Long story short, find ways to manage stress. Good rest, an activity program and a rational approach to your workload will go a long way to helping body composition remain healthy. Truely oversimplified but getting yourself professional assistance in one or all of teh previously mentioned three areas is the best way to learn the skills necessary to handle stress.

In health,

Todd

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Paws N Boots Bootcamp is Running

2007-08-22T12:53:00.000-05:00

Literally and literally. We've completed assessments and we are moving well into the fitness fun three nights a week for the last two weeks. Tonight will be a short cardio session followed by an educational resistance component.

The campers are having fun and keeping the jokes flowing. I'm having fun keeping up with their wit as they keep up with their fitness plans. They are soaking up the information and the camp includes a weekly handout on fitness, nutrition and healthy living.

The dogs have been running with their owners and splashing in the lake. Of course only if the owner lets them!

Wednesday night next week, Aug 29, is a free night for people to come out and see for themselves the fun you can have with your dogs and get your weekly fitness in. Don't miss your chance.

The next groups begin September 10th at a park near you. Contact me for more information.

info@altiusfitness.com

In health,

Todd

PS: If you want to lose inches Bootcamps are a fun and certain way to achieve those goals, so act now to get yourself in line. There are only 10 spots in a group. Make sure you get your chance this September and get a huge jump on your New Year's Resolutions!

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Michael Moore Challenge

2007-08-17T10:19:00.000-05:00

Oh, I have to have a piece of this challenge.

Michael Moore's movie "Sicko" is a scathing review of the American Medical System. Undoubtedly pointing out system flaws and problems. He was gracious enough to give props to the Canadian system and it's goodness.

Though if you look closely at Canadians and Americans weight issues they come alarmingly close in the weight gaining race.

Back to my point. I am issuing a small challenge to Michael Moore to work with me on slimming down. He doesn't appear to have a fitness regimen, per se, but I have only seen pictures from big events. I hope he does. From a distance he appears to be the physical type that is adding to the pressure on our health systems, above and below the border. No pun intended.

So I am going to try to get in contact with Michael Moore to work with him and improve any weight related concerns he may have. If anyone has a fast track to Michael let me know and we'll have a chat.

Send the positive energy out their and let's see what happens.

In health,

Todd

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Workplace Stress

2007-08-14T10:49:00.000-05:00

Oh, it's not that bad right? You can handle it? I mean it's not like you've never handled anything like this before? Or have you?

The body does not turn off it's stress reflex just because you don't "think" it's a big deal. That's the rub. You have to think about it, not react. Yes, some problem solving calls for quick thinking and fast reactions. But if it is every day then it is going to cause a lot more physiological stress than you think.

The good part about our stress reaction is that it snaps on in an instant and prepares us for some monumental task that is right in front of us. Fight or flight.

The bad part is that it snaps on in an instant. Without thinking. That's where your brain comes in. I won't get into the effects of adrenaline and cortisol here, however you should know that you need to relax on a regular basis to make them work effectively and not cause more stress in the long run.

Whew, looks easy on paper, but when it is right in front of you it takes practice to remain calm and level headed. That is where the real "thinking" needs to take place.

When you recognize you are stressing step back from the moment or situation. Start by taking a deep breath and holding it for five seconds and then exhale for 10 seconds. Your lungs are the only organ that is controlled by the sympathetic and parasympathetic systems. That just means you can think about what you want them to do and they will listen, unlike your heart (with apologies to the yogies out there). A nice deep, relaxed breath goes a long way.

In health,

Todd

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Consistancy, again and again

2007-08-13T09:37:00.000-05:00

What makes someone like Seinfeld so successful? Well he shared this tidbit with another up and coming comedian.

He X's out the days on the calendar when he has done his writing for the day. He doesn't try to write 100 jokes and then take a week off. He tries to write a little each day. It creates a ladder on his calendar that he doesn't want to break once he is on a roll.

What do you think? Is he successful enough to take some advice from? I thought so.

So to achieve your goals (weight, write a book, get promoted...) take it from me (or him) that a little each day will be far more rewarding, and less frustrating, than trying a quick fix or do it all in one day.

What are you waiting for? Start now!

In health,

Todd

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Obesity and Brith Defects

2007-08-07T09:42:00.000-05:00

Oh my.

A bit of disconcerting news recently linking birth defects to obesity as well as the influence diabetes has on the unborn baby. The study is noted at the bottom. Here is the article from WebMD that caught my eye.

WebMD Article

It only takes a few focused activity minutes a day and good nutritional choices to help lose weight.

For 3 fitness bootcamps coming up this September that are open to everyone check back here. Morning, mid-morning and evening. There will be something for everyone. Beginner to advanced.

Looking out for you,

Todd

---------

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Here is the article.

Waller, K. Archives of Pediatric Adolescent Medicine, August 2007; vol 161: pp 745-750. Kim Waller, PhD, associate professor of epidemiology, School of Public Health, University of Texas at Houston. Michael Katz, MD, acting medical director and senior vice president for research and global programs, March of Dimes.

It's Go Time

2007-08-01T11:53:00.000-05:00

Coming soon, Sept 10th, I will be launching 3 Boot Camps. Count em, 3! Oh, this is going to be fun.

Morning, afternoon and evening camps.

Enrollment is limited because space is limited. More information will be available here in the days to come.

Warning: This stuff has been known to be fun and shave inches off at the same time!

Looking out for you,

Todd

---------

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Excitement All Round

2007-07-31T09:48:00.000-05:00

Hello everyone.

I am so excited now because I am waiting for a package to come in the mail regarding how to develop a membership site from scratch.

I'm in my glory with research and creating ideas. I love this stuff. I will obviously be keeping you up to date about the launch of the site and the topics of choice.

In health,

Todd

Paws N Boots Bootcamp - Aug 6 - Lose Inches

2007-07-26T08:26:00.000-05:00

I have a Paws N Boots Bootcamp starting this August 6th. Dog owners who need time to exercise, get fit and lose inches and would like to do it at the same time as taking their beloved pooch out, this is it.

Email me and I will send you the details.

Also those in the HRM who would like to host their own bootcamp with friends, family, coworkers, etc., contact me and we will make arrangements.

Just so you know

2007-05-13T09:13:00.000-05:00

We are moving. That is the reason why there has not been an update in quite some time. Nor will their be for a while.

Best health, wealth and wished to everyone in the meantime.

Todd

Welcome Back

2007-03-03T18:20:00.000-05:00

Hello to everyone.

My apologies for the delay. I was down, not one, but both of my computers. This is just a quick hello before I have everything up to speed.

Stay tuned for more.

Visualization

2007-02-13T16:09:00.000-05:00

Visualization has a long and controversial background. Most of the controversy comes from those who feel it is an ethereal process. That to get better one has to do.

If you step back a moment and think about where the "doing" comes from then you begin to see where the benefit comes from. The "doing" comes from the thoughts in the mind and through a series of neurological impulses you execute the thought.

Many studies, mostly sports related, have shown marked increases in performance from visualization. Free throws are the best example, where the practice group was trumped by the visualization group in increased performance.

This is but one tiny aspect of the mind being optimized.

So the question is, how do you see yourself in the future? What little things, done today, will become a huge influence for the future? A 30 minute walk every other day? Not a big thing, but it will impact your quality of life everyday from now on. Reading a book. Exercise.

The possibilities are endless. You just need to see the future the way you want it to play out.

Back to Back

2007-02-07T12:49:00.000-05:00

It is important to remember your back not only when you are training but all day long.

If you are about to pick something heavy check these three things.

1. Have you just jumped out of a chair? This is a bad time to lift. Take a couple minutes to walk and and warm up the spine. Make a reason to move before you lift.

2. Avoid twisting. If you are going to have to twist as you lift take a minute to move the item to make it an easier lift.

3. Do you exercise your spine? Planks, hip lifts, sitting on a exercise ball and good posture all day long will make for a stronger back in the long run.

That and get a doctor to look you over before you take on anything new in the exercise department. Drs come in handy now and again. Then get the to a professional trainer for proper technique and progressive training.

Monday, Monday

2007-02-05T12:54:00.001-05:00

This is from Sam Horn's book "ConZentrate" that delivers methods to help you overcome procrastination.

Here are three simple yet effective questions, my favourite kind, to help you get things done.

1. Do I have to do this?
2. Do I want to have this finished?
3. Will this be any easier tomorrow?

If you can find a way to wiggle out of what you have to do after asking these three questions then my hat is off to you.

And if you think this is good, then just you wait...

"80% of Success is Showing Up"

2007-02-02T13:59:00.000-05:00

That is a Woody Allen quote. There are a million of them out there like that but he nailed as well.

In order to succeed you must show up. Take action. Starting now. Until you do goals will probably never be more than dreams.

What can you do right now, today, to take the first step towards your goals?

• Plan this weeks meals?

• Call a financial advisor and get your investments in order?

• Make an appointment with a friend/personal trainer/gym to start your fitness plan?

Take responsibility and, if it helps, get an accountability partner. Someone you can call you on it when you slack off or don't show up. You know the one. They'll never let you slide if you make the commitment. The best kind of partner.

It all starts NOW!

In health,

Todd

Winter Weight, Don't Wait

2007-02-01T16:53:00.000-05:00

Does weather affect your weight? The short answer is yes.

For most people cold weather keeps them in and they gain weight while they wait for the warm weather to show up.

Dr Gordon Giesbrcht of the University of Manitoba (a man who knows his cold) discovered during one of his expeditions over Lake Winnipeg that he and his team burned more calories in the cold conditions than what would have been expected on a warm day.

Go figure. The body trying to keep warm and expending even more energy in the same amount of time that you are out and about than any other time of year.

So thinking you can wait until the warm weather means that you are missing the best time of year to burn off the midriff.

Don't wait. Your health will thank you.

In health,

Todd

PS: Pass this on to anyone you think would benefit from this. We'll all be happier for it! ;-)