Physical Intelligence

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 Facebook page. It's getting started and could use some joining.

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

Youth Training - Mind and Body!

Have you been searching for a performance coach to work with your young athlete?

Do you want programs for young athletes that need mind and body training for their sport?

One can make physical strength and speed gains while increasing knowledge on how to focus and reduce anxiety to improve sport performance.

Todd is a Fitness Professional with a background in Psychology that has been working with young athletes since 2004.

Sessions are private and on location.

In your gym, you're #1.


Contact me for more information.

Todd at altiusfitness dot com

Still here ;)

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)

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

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

Breaking the pattern

It's still old school out there.

There are new ways to train. Smarter ways. Limiting exposures to young joints. Keeping them happy, motivated AND progressing. It can be done.

We need more people to stand up to coaches who are still working the way they did in highschool. For example.

What I am talking about is limiting exposures. Developing joints need exposure to develop properly. Exposure to balance, power, and coordination moves.

They do, however, need to be protected from overexposure. Some coaches think that the young body can bounce back from anything so they push until there is nothing left. This is not good for anyone at any age.

Just in the little time that I have had working with young athletes in a professional capacity I have seen just this kind of attitude. Start young, work em hard.

Here is a little twist on that theme. Tiger Woods is often cited for this "start em early". Take a guess at what happened a few ago. He lost, for the first time, after leading after 54 holes, to a golfer who only started golfing at the age of 19. Tiger "started" when he was 3!

Obviously talent factors into this. But NOT age and NOT early specification.

I don't think there is a better example of taking the time to develop an athlete over time. Play everything, have fun, and don't train to break down.

Train to learn.

Have a wonderful day and enjoy your activity!

In health,

Todd

Spare Their Spines Please

This one is going to be quick and painless with more to follow. It's just getting too late for me to get a full on rant going. I'd be up all night.

Well it has happened again. I have started working with another young athlete who is competing at a national level. And the condition, the stability of the core muscles, which determine power, speed and range, are lacking.

Are the coaches blind to this. This athlete suffered a back injury over a year ago and still needs a complete reno of the core stability technique. FROM SCRATCH!

I've seen this in every young athlete in a wide variety of sports I have worked with. Football, track and field, hockey, basketball, and raquetball. Local, provincial and national athletes were alike, all needed a core tune up.

I will put this out there before I drop off into sleep-world. DON'T do more situps. Dear lord, please no.

Core stability comes from stable core activities like planks.

So be on the lookout for your athlete. Have them or the team do lunges. If they can not keep there upper body upright you had better get to work ASAP. That is an injury waiting to happen. It could show up in the back, neck, hip, knee, or ankle. But it will show up.

Well, so much for keeping it short. I just don't want to see kids get hurt unnecessarily.

Have a wonderful week and weekend.

If you want any info on core training contact me!

In health,

Todd

sticktoitveness

Begin early. Get out and play. There is nothing better than chasing friends, climbing stuff and playing as many sports as you desire to get your body in tune when you are growing up.

No, not all sports at once, but choose different sports in different seasons.

You end up stronger and less likely to get injured.

NO, playing one sport all the time is not a good solution for injury prevention. In fact it is quite the opposite. Weaknesses develop compensatory patterns (new, less healthy patterns). Injuries for hockey players, for instance, are very often hip and lower back related. Two guesses why!

Play 3 or 4 sports through out the year through the ages of 6 to 10. Wind that down to a couple through the teens with good solid, fundamental workouts. Not workouts professionals do! They have years of experience and a team of experts to coach them.

The younger you are the more broad and movement based activities will serve best to improve athleticism.

You will see improvements. You will have them much longer.

As Brian Grasso says, it's like school. If you cram for a test you do well for a short period (test time). But the long term effects are minimal because you will forget most of what was crammed.

Take the time to learn proper movement over time and it will stick with you for life!!!

There, that's my two cents. In case your wondering. I've got a whole lot more. Stay tuned.


Todd

This is for the smart ones!

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 you.

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!

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

Lack of Dynamic Movement!

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

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!

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

ACL Injury Prevention

ACL tears are primarily a non contact inujury.

How do you prevent them? Or more accurately, reduce the risk of them occurring in the first place.

Training. A progression to plyometrics and dynamic movement in a controlled environment. Don't try to be a hero and start jumping around without a goal in mind.

Mike Boyle has a fantastic article on this at strengthcoach.com

http://www.strengthcoach.com/public/1641.cfm?sd=51

He is the man when it comes to training athletes and injury prevention.

So talk to a professional. Get assessed, do a Hop & Stop test, and start training those legs immediately!

bad day for a workout?

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. This is for athletes or beginners!

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

The difference is in the intensity. Make it hard for you!

This will wake you up, keep your body alert, hit every muscle in your body and 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.

Keep healthy everyone. Have a great day!

How sweet it is!

Ever wonder why a young adults are prone to sweets. Here it is!

The BBC article that covers this: http://tinyurl.com/c23kc5

Makes sense doesn't it?

Growth spurt needs lots of energy. Where is it easiest to find? Oh, somewhere there is lots of sugar!

The alternative, of course, is to be well fed and without reason to feel short on energy. About 5 meals a day to start, larger meals in the morning! Protein and veggies to finish the day.

Relax and enjoy. Watch the energy levels rise. Who knows, might even impact work and studies!

Have a great day everyone!!!

In health,

Todd

How sweet it is!

Ever wonder why a young adults are prone to sweets. Here it is!

The BBC article that covers this: http://tinyurl.com/c23kc5

Makes sense doesn't it?

Growth spurt needs lots of energy. Where is it easiest to find? Oh, somewhere there is lots of sugar!

The alternative, of course, is to be well fed and without reason to feel short on energy. About 5 meals a day to start, larger meals in the morning! Protein and veggies to finish the day.

Relax and enjoy. Watch the energy levels rise. Who knows, might even impact work and studies!

Have a great day everyone!!!

In health,

Todd

Power of the Mind

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!

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