Archive for the ‘fitness’ Category

…Where are you going to live?

The scientific evidence is too great to ignore the evidence any longer.  Science has shown that there is a direct relationship between the food we eat, our physical activity level, our stress level and long-term health.

The quality of your life and your relationships depends on the fact that you must have a place to live.  If you don’t take care of your body, where are you going to live? In this replacement society we live in today where if your TV breaks, or your car gets worn out, or your precious i-phone or i-pad break, we simply replace it.  However, we cannot replace our bodies.  There is no buying another one. Period.

If you are one of the many people who believe there is some miracle-working physician, or some miracle pharmaceutical drug, or some magic pill or potion that will fix your body when it breaks down, then know this: There is NO magic cure if your body breaks down, but there is evidence that shows that 30 minutes a day of exercise can substantially change your life.

That said, here is a short video that I thought might serve as little extra motivation.  I love this video. Watch it. Please.  If you do nothing else, know that 30 minutes a day is positively associated with many benefits.  And remember, if YOU don’t take care of your body, where are you going to live?

 

 

 

 

Life’s a Game. Press Play!!

In health and happiness,

Todd G. Dattoli, M.S.

ACE Certified Fitness Professional
IYCA Certified Youth Conditioning Specialist
PEAK CONDITION FITNESS
Advertisement

I read an article recently that said that as of September 2008, the U.S. just passed the 300 million mark for total population. Whew! That’s a lot of people!

Ok, so now that the New Year is here, I’m thinking if we exclude babies, kids, young teens and the very old, that leaves approximately 100-125 million Americans who will once again embark on the age old ritual of a New Years Resolution. However, the sad fact is, 4 out of 5 Americans will not achieve the goal they set out to accomplish as their New Year “resolution”.

Ok, before we go any further let’s DEFINE the word “resolution”. In my 14year old daughters dictionary, The American Heritage College Dictionary, “resolution” is defined as, “The state or quality of being resolute; determination. 2. A resolving to do something.”

Why did I define resolution? Because as the facts showing 4 of 5 people failing to keep their resolution(s), the number one reason this happens is because people fail to properly set their goal (resolution) by writing it down and keeping track of their progress.

Zig Ziglar once said that, “A goal casually set and lightly taken will be freely abandoned at the first obstacle.”

You might want to back up and read that quote again, maybe even write it down or print it out, because this one hits the bull’s-eye!

This truly explains why New Year’s resolutions almost never work, and why so few people can’t keep off the pounds after they get rid of them.

Listen, I’m no different than you. I realize that the New Year gives us a chance for a fresh start on things we’ve been procrastinating on, or to finally achieve those big dreams we’ve always thought about, or at least the chance to get the ball rolling in the right direction, because after all, it’s a New Year right? What better time to get the process started with a ‘new lease on life’, leaving the old, blah, dull, disappointing year behind. When the New Year finally arrives, it’s like we have a video game in front of us and we can finally press the ‘reset’ button, right?

In my experience, it’s not often that we actually come up with a “brand new” goal for the New Year. Most of our big goals tend to revolve around common themes – career, relationships, health and fitness, saving money … and we promise ourselves that this really is the year. Definitely. No excuses. Am I right?

In fact, USA.gov lists

  • Lose weight
  • Manage debt
  • Save money
  • Get a better job
  • Get fit
  • Eat right
  • Get a better education
  • Reduce stress

as the top 8 annual New Years resolutions. Problem is, at the most basic level, these types of goals or resolutions set us up for failure because they are all so broad in concept and often become overwhelming so we end up making excuses as to why we did not achieve our goals.

Another words, what it boils down to is, all the “buts” you had as your excuse for not following through with your goals. For instance, when I looked in the mirror at why I failed to open my new studio, I saw myself answering with many “buts”. “I would of opened my new studio, ‘but’ I didn’t have enough money”. “I really wanted to open my own studio this year, ‘but’ the economy is very bad right now”. You, see, I’m human too.

So, how big is your ‘but!?’ What will your ‘buts’ be this year as to why you didn’t achieve your new goals?

I would have lost 10lbs and improved my fitness … but I

‘had to go to client lunches too often’…
‘worked so many hours I couldn’t get to the gym more than once each week’…
‘was just too tired’…
‘must just have a slow metabolism’…
‘thought that chocolate in moderation was good for you’…

Sound familiar?

Even if you don’t have a big list of “buts” from last year… your health, your fitness, and your self-belief can ALL benefit from a bit of focused reflection in 2008.

In a recent article by http://www.sixwise.com/, they state that in a Franklin Covey poll of over 15,000 people surveyed for New Years resolutions, more than 35% had broken their resolution’s by the end of January. More than 35% by the end of January! The top contributors to this failure had everything to do with attitude and commitment — meaning they lost their determination. They were not ‘resolute’, therefore, no determination, no resolving of something, no resolution…

Why? The top excuses, “buts” given, were people said they had too many things to do, or they weren’t really serious or committed to the goals they initially set.

So, if you are going to set yourself some type of health and fitness New Years goal for 2009, don’t set yourself up for failure…please. Take it seriously so you can actually achieve your goals and feel better that you did.

All that being said, here are a few tips on how to help you SET and ACHIEVE your 2009 health and fitness goals:

1. Start by deciding your one BIG goal. What’s the main reason you want to improve your health and fitness? Is it to live longer? To look good on the beach? To feel more powerful in the boardroom? Be more mobile to play with your kids? Lower your cholesterol?

2. When do you want to achieve this by? Next month? Or do you get till the end of the year? Be wary of goals that are too far away as you’re more likely to put off the action process!

3. Work backwards from your target month and set small ‘stepping stone’ goals that will help keep you on track. For example – bring lunch from home, cut down the alcohol, hire a Personal Trainer once each week.

4. Keep in mind that you are allowed to change your goals along the way. The process of meeting your ‘stepping stone’ goals might give you different ideas about the big one.

5. Set a monthly or fortnightly time to re-view your progress. Are your ‘stepping stone’ goals working for you, or do they need to be re-evaluated, or stepped up a notch?

6. Measure your progress. Set monthly targets that revolve around facts and figures – such as lifting a certain amount of weight, running 5k’s under a certain time, or losing ‘x’ many inches around the waist.

Bottom line folks… consistency is key. One ‘good’ week followed by one big ‘but’ is not going to get you anywhere except back where you started come December ’09. Quite possibly with a bigger B.U.T.T!

Make this the year you finally follow through with all your resolutions and can look back with immense satisfaction, not to mention looking and feeling great!

‘Those who say it can’t be done are being passed by those doing it’
-Unknown

To your health and and awesome 2009,

Todd G. Dattoli

“Peak your health, Condition your body!”
http://www.peakconditionfitness.com/

Happy Thanksgiving Everyone!

In the spirit of giving thanks, I wanted to write to you today and give thanks to a fellow personal trainer in the UK, Dax Moy, who inspired me today to write about a concept that we all can find inspiration from.

Basically he interviewed a BIG TIME musician he trains, whose one of those stars whose face we see everywhere worldwide. And he asked this musician what was the “turning point” in his life that got his band to be international mega-stars. Guess what this musicians answer was?

He said, there hadn’t been a ‘turning point’ as such, there was just a lot of putting one foot in front of the other and taking the steps necessary to reach their goal of stardom.

Sounds a bit vague right? That’s exactly what I thought as I was reading this. But, since I give everything “the benefit of the doubt”, I kept reading further, thinking maybe there might actually be something golden from this…..a take home message that might help or inspire me. Read on.

Dax then asked this star what exactly were those steps that got him and his band where they are today. This is the musicians reply:

1. We knew we wanted to make a difference so we kept that uppermost in our minds at all times… especially when things got tough.

2. We knew we wanted to be more than just another band so we did things differently from the start rather than playing the copycat game. We practically created our own genre of music and that helped us stand out from the crowd.

3. We knew that we were entering perhaps the most competitive industry on the planet and so we’d have to commit to being the very best we could be every time we went onstage or into the recording studio.

4. We knew that the rewards would not be immediate but that if we committed to the other steps, they WOULD come.

5. We KNEW we would make it!

Amazing right?

I mean, becoming a multi platinum selling band and known around the world has GOT to be tougher than many of the goals we’ve set for ourselves, right?

In fact, considering the attrition rates of rock-star wannabe’s, making a measly hundred grand, writing a book, travelling the world, or getting rid of 20lbs or becoming a better athlete, or helping your child to overcome obesity should be one of the simplest things in the world!

Especially if you were paying attention to the success lesson that Dax’s mega rockstar clients’ answers provided!

You were paying attention weren’t you?

If not, here it is again.

1. Know that you have the capabilities to do whatever you need or want. Know this and you’re halfway there!

2. Be unique right from the start. Forget copycatting and trying to be or look like everyone else. Know what you want and go get it! Be yourself. Don’t try to be something you’re not.

3. Commit to being the best that you can be. Gain the knowledge, skills and abilities to achieve whatever your goal is. You have the power. There is knowledge and help everywhere. Reach out, grab it and go for it!

4. Be persistent in your actions. Take consistent and persistent action toward achieving your goals. Even the tiniest step is still a step that will progress you in the direction of your dreams of success. Thinking about what you could do changes nothing. Take ACTION! Don’t Let Anything Get In The Way Of Your Goals!

5. Never Give Up! Failure is not an option. Hope is not a strategy. You CAN and WILL succeed!

That’s it. I hope you had a great Thanksgiving. Be well : )

Peace, Love and Happiness,

~Todd G. Dattoli
Peak Condition LLC
http://www.peakconditionfitness.com/
Go to my website and sign up for my newsletter! You will love it!

For my first blog post, I thought I’d write about something that is both very basic and is mostly common sense. However, it is also one of the most overlooked areas when it comes to exercise: Illness and exercise.

It’s coming up to that time of year when all sorts of illnesses are all around us. You want to stay healthy and avoid situations that could get you sick, but sometimes it is just unavoidable.

Okay, so you go to the gym and your feeling kind of tired and achy. You know it’s not just allergies, but is more likely a cold or even the flu. Should you tell your trainer you need to work extra hard to build up your immunity, shift your workout to a lower intensity or skip exercise altogether until the bout passes?

Most of us get hit with allergies, colds and other minor setbacks throughout the year, but few hard-and-fast rules exist regarding exercise and illness. So I decided to take some time today and write to you about the next time you’re sick, refer to these do’s and don’ts to help determine whether working out will help or hurt your condition.

1. DO a check of your symptoms first. If you have above the neck signs, such as a runny nose, sneezing, or a sore throat, moderate exercise is generally safe as long as you do not have a fever. You can resume intense workouts as soon as symptoms disappear. If you have below the neck signs, such as extreme tiredness, muscle aches, vomiting, diarrhea, chills, swollen lymph glands, or a hacking cough, allow at least two weeks before returning to intense training.

2. DON’T exercise with a fever. Fever (a body temperature above 98.6 degrees Fahrenheit) signifies you are doing battle with a virus. Exercising under these conditions increases risk of dehydration, heatstroke, and even heart failure.

3. DO modify your exercise intensity. If you have cold or flu symptoms, you cannot power away your ailment through more intense workouts. In fact, you may make your illness worse. A simple sore throat, for example, could indicate an infection, and your immunity to fight it will be reduced if you continue vigorous exercise. Moderate exercise, however, is fine for mild cold symptoms as long your heart rate and body temperature do not increase excessively. William A. Primos Jr., MD, and James R. Wappes, MD., in The Physician and Sports Medicine Journal (January 1996) suggest working out at half speed for about 10 minutes. If you feel fine, you can increase your intensity. Stop exercising if you feel dizzy, nauseous or experience any other exacerbated symptoms. If you want to err on the side of caution, just stay home and rest.

4. DON’T over train or stress out. Over training can lead to suppressed immune function and exposure to opportunistic infections. In addition, attempting new or harder activities can lead to failure. Such stress may influence your immune system. Choosing activities you enjoy and can do consistently may improve your exercise adherence and immune function.

5. DO exercise to keep your immunity strong. Researchers have found a link between regular exercise and improved immune function response. Primos and Wappes note that during moderate exercise immune cells circulate more quickly through your body and are better at destroying viruses and bacteria.

6. DON’T infect or become infected. Be alert to air-quality conditions at your training facility. During cold and flu seasons, exercise during less-crowded hours to avoid catching or transmitting viruses. Consider outdoor activities if weather conditions permit.

7. DO use common sense. Ken Baldwin, president of Premier Fitness in Cambridge , Massachusetts , advises ill clients to stay home, rest, and drink plenty of fluids. It’s difficult to exercise when you’re coughing and sniffling.

8. DON’T let a temporary illness stop you permanently. Focus on flexibility, stress management, and mind-body awareness during down times. Moreover, plan how to resume your activity program as soon as you can rather than letting yourself drift into sedentary habits.

9. DO return to exercise when you’re ready. Making up for time missed in the gym can drain your immune system all over again. Exercise for two days at a lower intensity for each day you were sick, Primos and Wappes advise. Give your body time the time it needs to recover.

10. DON’T hesitate to consult your doctor. Even if an illness is minor, check with your physician if you are seriously concerned. As always, better safe than sorry.

Well, that’s it for my first blog entry. As always, I hope you stay safe, healthy and happy.

In health and happiness,

Todd~
www.peakconditionfitness.com