Tell me if this is you: you get frustrated when you hit a plateau?  Do you feel like you are working as hard as possible and yet don’t see any changes. This is often when I hear the following phrases:

• My metabolism is out of control.
• My metabolism makes my body want certain foods.
• I’m getting old so my metabolism is slowing down.
• I downloaded this app that tells me my metabolic rate.
• Today I plan on getting a great metabolic workout.

Unfortunately, these phrases are a little misguided and further perpetuated thanks to news articles, morning talk shows, and other media blitzes that hit us daily. To make matters worse, we are told things like “If you’re trying to lose weight, don’t weigh yourself too often.” Or we are told, “good diets are effortless and we don’t have to count calories.” Um, excuse me but if I never weigh myself how do I know if I’ve lost weight? Also, if I’m not measuring how much I’m eating, how do I know I am sticking to my plan?

Diet and exercise changes require a high level of managing because you are trying to force change. And the best way to manage a process is to regularly measure progress. While I understand what people mean when they throw out these phrases, there are better ways we can empower ourselves and make positive changes to our health and fitness. And it comes from understanding a few key things about metabolism and measuring it to manage it.

Try not to get hung up in those over used phrases mentioned earlier because:

• Metabolism is trainable. It CAN be changed. With exercise, healthy diet, and good lifestyle habits, you can maximize your metabolism!
• Your metabolism doesn’t want certain foods. It just wants real, quality food. So FEED IT!
• Metabolism does NOT slow down when we age. In reality, there is only a 2% loss every decade. We simply move LESS when we age. Move more and your metabolism increases no matter how old you are!
• There is NOT an app for that! When you calculate your metabolic rate estimated by your age, height, weight, and gender, you can have a 1,000-calorie margin of error!
• ALL workouts are metabolic! When you workout, you impact your metabolism.

Okay, I’ll spare you the detailed exercise physiology, but I do want to share a few key points to help shed some light on the confusion we face with our own metabolisms and how to overcome them to help build a leaner, healthier, happier you.

What is Metabolism?

Our metabolism is a collection of biochemical processes that combine nutrients with oxygen to release energy. This release of energy helps us grow, reproduce, maintain basic life processes, and respond to our environment. Metabolism is as individual as a fingerprint and is based on genetics, lifestyle, training, and nutrition.

Our metabolism will change. This is important because we use our fuel (food) differently when we are exercising and when we are at rest. Normally measured in calories, food and metabolism is simply a measurement of energy. In other words, some foods provide more energy than others and some activities burn more energy than others do. This does NOT mean you can eat whatever you want as long as “calories in” balance “calories out.” It also means you CANNOT exercise however you want and burn calories equally. Quality and type of food matters. Likewise, quality and type of workout is important to consider.

Is This What They Mean By Metabolic Rate?

Absolutely! And you actually have two basic metabolic rates that are most meaningful to your health and fitness goals, your Resting Metabolic Rate and your Active Metabolic Rate.

Your Resting Metabolic Rate

This is the amount of calories you use on a daily basis to maintain basic life functions including brain activity, liver function, lung function, and tissue growth and repair. It actually represents 60-75% of your total daily energy expenditure. The basics do apply. Eat more than your daily requirement and your body will store energy (gain weight). Eat below your daily requirement and your body will reduce it’s energy stores (lose weight).

It is important to note that if you are too aggressive with your daily calculations and fall below the very base resting metabolic number, you will negatively impact your body. This often occurs with crash diets, starvation diets, and insane Hollywood cleanses. But it can also occur when we “get too busy to eat,” skip meals, or only eat tiny portions.

Why should too little food matter? Remember that your resting metabolism is responsible for brain activity, lung function, and liver function. If you don’t feed these organs and allow them to do their thing, you will create catastrophic effects in your body and actually increase the aging process and risk for debilitating disease.

Your Active Metabolic Rate

This is your capacity for work during activities such as exercise. It can be shown through a correlation of three key markers. Among these are your AEROBIC Threshold. Representing the point when you utilize fat as a primary fuel source, Aerobic Threshold is the number you find on a new car’s sticker that shows best MPG.

Another marker is your ANAEROBIC Threshold, which is the point when you lose the ability to utilize oxygen and fat to create energy. Another way to look at it is your “redline.” You will be able to rev your engine at this level of intensity, but probably not for very long.

Finally, the number everyone likes to use to compare ability is your VO2max. While high-level athletes often rely on VO2max to determine competition readiness, it is important to everyone because it represents potential.

How Do I Know What My Metabolic Numbers Are?

There is only one true way. Get tested. If we are all individuals and our metabolisms reflect our individual characteristics and activities, wouldn’t you want to know your numbers? If simple little calculators can be off by 1,000 calories, wouldn’t you want to know your EXACT numbers?

Everyone has a benefit if they are tested regularly.

• You can establish a baseline or snapshot of you right now.
• You can identify your individual needs and what you want to achieve.
• You can create a customized, periodized training plan to be better able to achieve your goals.
• You can track progress and see how your metabolism changes over time.

A Case Study

Just to give an idea how important it is to test your metabolism, consider the following data from my own test taken last month.

• Resting Metabolic Rate was ESTIMATED anywhere from 2,730-3,037 calories per day while the ACTUAL was 2,574.
• VO2max was ESTIMATED at 36.6 mL/kg/min, while the ACTUAL was 67.5.
• Threshold heart rate was ESTIMATED at 155 beats per minute while the ACTUAL was 160.

Why does this difference matter? If I had relied upon calculators to estimate the numbers that are most meaningful in my exercise and daily calorie intake, I would be spinning my wheels. The estimated versus actual numbers leads to a half-pound to a full pound difference per week. In 12-weeks of training, this is a 6-12 pound difference under or over my goal!

The exercise estimations lead to incorrect training levels and false estimations on how many calories I burn at different levels of intensities. In the same 12-weeks of training, this can lead to a difference of another 2 to 3 pounds. Why would I want to estimate and take the chance of gaining 8-14 pounds in 12 weeks?

Measuring versus estimation is ALWAYS more accurate. And when it comes to your metabolism, never assume. Never estimate. If you want to get on top of your health, fitness, and nutrition, know your numbers. And the best way to know your numbers is to test them. Because if you can measure it, you can manage it!

This is a three part series all about metabolism, how to test it, how to train it, and how to fuel it. Come back next time for Metabolic Primer 2: Using Cardio Training to Effectively Boost Your Metabolism Or…

What You Thought You Knew About Cardio Was Probably Wrong

About Pat Jak

For nearly a decade, Pat Jak has worked with performance athletes, teams, and fitness conscious individuals from all walks of life. With one-on-one consultation and customized training plans, he coaches and trains cyclists, multi-sport, and endurance athletes including beginners, juniors, seniors, and masters, several of whom are World, National and State champions and medallists. His workouts have been featured in Bicycling Magazine and he is currently Director of Metabolic Testing at Fitness Quest 10, Team Coach for the Swami’s Pro Development Team, Head Coach of the UCSD Cycling Team, and Coach for the Challenged Athletes Foundation Million Dollar Challenge.

To learn more, or to schedule your metabolic test, contact Fitness Quest 10.

1. Is the environment supportive of this opportunity?  Selling hot soup on a Florida beach in summertime would immediately flunk the first part of the assessment.  Conversely, if there is an opportunity to connect with something that supports the greening of America, the news media and activist groups have brought about a shift in awareness that might make edible plates a good idea.
2. If the environment is supportive, consider whether the time for this opportunity to bring benefit is now.  Selling little ear buds in health clubs might not have been a great opportunity . . . until everyone had cell phones that also serve as music  centers.
3. If the environment is supportive, and the time is right, the mirror gets called into play.  You look at yourself and ask, with every bit of candor and honesty, “do you have the power to make this happen?”

On Friday I conducted a presentation for 18 board members of a medical center that has broken ground less than a year ago, one that has progressive minded doctors on board, one that is wrapping up the creation stage and getting ready to execute.  I’ve been involved as an ally and resource for 8 months or so helping them discover and prepare to capitalize on the extension of functional medicine that connects with exercise.  In other words, we’ve been discussing the bridge between fitness and medicine.

I took a risk.  In the past my presentations have been about “the connection.”  This time I took a different course.  I spoke very little about conventional medicine.  I instead opted to do a presentation on The POWER of Personal Trainers.  I wanted the medical pioneers present to realize that personal trainers could serve their patient base in ways doctors never could.  I wanted them to understand what, those personal trainers who are willing to adapt to a new landscape with new knowledge and an enhanced skill set, could bring to a progressive futuristic model of a true health, cure, and wellness operation.

The presentation was so well received, I’ll be presenting it for an extended group in two weeks.  I must admit, I feel I’m operating in a vacuum.  The information I share isn’t presently discussed among personal fitness trainers, yet I know with every thinking part of me, this is the future of our field.  This is the leap that will allow us to elevate to a new level of respect and career security.  The challenge isn’t as much with convincing medical explorers of the theoretic value of a personal trainer as it is with isolating personal trainers who are confident in incorporating this new set of skills.

I decided to share the presentation with you.  It’s titled, The Seven Powers of a Personal Trainer,” subtitled, “Personal Trainers in the 21^st Century Deserve to Take Their Rightful Place in the Allied Health Care Field.”  Before the end of the week I’ll have it posted online for your viewing, edited down to a neat little 14 minute presentation.

The Seven Powers, when stacked side-by-side with a list of the power of medical professionals, demonstrates how obviously complementary we are, and why we can close the gap and find the missing piece that allows our population to reclaim health.

There is a very real opportunity for growth here, but before you blindly accept that statement, let’s hold it up against the three evaluators I laid out earlier.

Is the environment supportive of an escalation in the power of personal trainers translating to much-enhanced value?  Perhaps these statistics will prove evidentiary.  Two-thirds of women over 20-years-old use at least one recurring prescription medication to treat chronic conditions.  More than one-half of all insured Americans have been sufficiently diagnosed to facilitate insurance reimbursement for medicine purchases.  In other words, more than half of Americans have been told they have some dis-ease.  Here’s the kicker.  With America the largest consumer of ailment-aimed medications on the planet, with American spending on health care anticipated to make up 1/3 of Gross Domestic Spending in the next two decades, here’s what we know.  Something out there is making people sick, pharmaceutical companies are making ltos of money . . . but . . . the field of medicine has been virtually impotent in taking people afflicted with the all-too-common diagnoses (Type 2 diabetes, Hypercholesterolemia, Hypertension) to a place of “cure.”  If we have the power to intervene (we do), if we have the power to “cure dis-ease” (we do), and if we have the power to facilitate shifts in knowledge and mindset turning perceived helplessness into curative action (we do), only one conclusion can be drawn.  The Environment is right.

How about timing?

Is now the time?  Consider how absurd the trends are.  50% of the children born after the year 1999 will have diabetes in their lifetimes, most of them before they finish school.  That’s where we’re headed!  The public is aware, Obama’s initiatives have fallen flat, and the health care crisis has become such a  burdensome issue It’s now clipped from media news programming to make room for stories of the Kardashians.   The bottom line is, it’s bad.  It’s really bad, and there’s no light at the end of the proverbial tunnel, at least not without a massive shift in awareness and action.  More meds, more disease, more spending.  That’s the pattern we’ve been following as a population.  If a new awareness, which we have the power to create, can help people make better lifestyle choices (I’m not talking about quitting smoking or minimizing fat intake . . . I’m talking about shifting actions that people actually believe to be healthy), don’t we have a responsibility to act?  A survey published by Harvard Medical School showed that of the near 1,000,000 bankruptcies annually, one-half were related to financial costs or losses due to illness.  So . . . is medicine helping people??!?!?  I can shock you with the statistics related to biotech companies profits increasing as cancer diagnosis hits an all-time high, and I can knock you off your feet by sharing the percentage of dollars generated by drug companies related only to symptom-treating drugs (vs. health improving ones), but I think what’s most shocking is . . . the food industry, the chemical industry, and the drug companies create a perfect storm where health suffers and big business capitalizes.  There has never been a time in history as ideal for us to claim our rightful place as true players in allied health care, as true catalysts for restoration of health.

The final evaluation question is, “do have the power?”  The answer is, yes, you have the potential power.  I’m sharing the education base in my ASPIRE program in January of 2012 for one reason.  I want to be able to point at a base of personal trainers who are equipped, confident, and powerful enough to lead the way, to show what we’re capable of as a collective force of health professionals.  If you haven’t yet signed up for ASPIRE, do it now!  It’ll take you through 16 weeks in which we’ll get to connect via webinar and teleconference, 16 weeks during which your eyes will open to the potential you never knew you possessed, 16 weeks during which the Seven Powers become yours.

Expect the complete Seven Powers presentation, as promised, later this week.

If the little “need to share bug” stays present in my head, you can expect me to present the Seven Powers over the next few days in this format.

What are the Seven Powers?  I’ll give you the first as a teaser . . . The Power of Profit-Ability, a very real power most personal trainers have failed to tap into.  I’ll teach you how to access the potential you really have to create a formidable business with a healthy bottom line, without ever sacrificing your integrity or veering away from what you love to do.

Join us for the ASPIRE program.  Register now and you can sign up for only $90 and four affordable monthly installments in 2012.

Click here for more info. 

Click here to register now.

In the gym, people of all ages, shapes, and sizes examined the cardio equipment revealing their lack of familiarity.  To top it off, I had 1200 emails go into my Junk folder offering everything from Viagra to weight loss cookies at a “Black Friday discount.”

What does it all mean?  The Holiday season is upon us.  Tents are springing up in empty lots for Christmas tree sales.  The stress of “what should I buy her” will begin to take hold.  The dread of spending days with family members people manage to avoid all year will grow like a plague.  And . . . people will have lots of fun, they’ll experience love, they’ll connect and disconnect, and when it’s all said and done, they’ll land at that place of regret and hopefulness, the New Year’s Resolution.

I’ve stated in several recent articles, the landscape has changed radically.

In 2012, apples are not apples, and I mean that literally.

In 2012, wheat is not wheat.

In 2012 men are not men (at least not as medical history records them).

In 2012, meat is not meat.

Have I just accidentally created a tragic poem?  I think I have.  Apples aren’t apples, wheat isn’t wheat, men aren’t men, and meat isn’t meat.

And that’s only the beginning!

Over the next few months, I’ll share some of the realities that are guaranteed to shock you, some that will infuriate you, and some that will force you to change your course of action if the outcome you seek is long term health.  I’ll help you understand why the apples you buy in the grocery store have as much resemblance to the apples you ate as a child as Sid the Science Kid has to Charlie Sheen (you have to have a child under 9 to appreciate the reference).  The key to the degradation lies in man’s flawed fondness for making things better through science and technology . . . and his willingness to mess with nature’s perfection, usually in quest of dollars and more dollars.

When I say wheat is not wheat,  that too is literal.  What we eat in our “healthy bran muffins” and “whole wheat” cereals has been so genetically altered our body’s fail to recognize it as what was once nature’s gift.  Dr. Blweiss shared this and other insights in a recent interview I did with him.  If you haven’t heard him speak, download the presentation and listen.

Men are not men . . . in a nutshell . . . suggests that our environment and the stuffs we ingest via touching, eating, and breathing so alter our hormonal systems that reduced testosterone levels are epidemic, and worse yet, many of the chemical compounds released into our environment mimic estrogen to blur the lines between the genetic codes of the sexes.

Don’t get me started on meat.  You can get a sense of the problem by reading my article, “What’s up on the Dairy Farm,” or my previous blog entry “Why did Our Grandparents Eat Steak and Thrive?”  When you understand how livestock are raised, treated, and prepared, whether you’re eating animal meat or dairy that comes from commercially raised livestock, you’re consuming toxins, drugs, and a host of inflammatory compounds that move you closer and closer to what we’d recognize as disease.

The years from 2005 – 2011 were tremendous learning years for me.  I’ve gained new insights, new knowledge, and new recognition of both the problems we’ve never faced before, and the solutions that allow us to successfully pursue health and longevity in an age where the odds are quickly stacking against us.

Stay tuned.  Lot’s of information to come.  Stay connected with me on Facebook, through my blogs, and in 2012 I’ll return to the radio and TV spreading a refined message of empowerment.  For now, hold on to your sensibility as you enjoy the Holiday Season, and while others give in to temptation, abandon, and just plain bad decisions, you can use the better part of the next 6 weeks to arrive at 2012 in outstanding condition!

For more fitness truth articles from this author go here

In the gym, people of all ages, shapes, and sizes examined the cardio equipment revealing their lack of familiarity.  To top it off, I had 1200 emails go into my Junk folder offering everything from Viagra to weight loss cookies at a “Black Friday discount.”

What does it all mean?  The Holiday season is upon us.  Tents are springing up in empty lots for Christmas tree sales.  The stress of “what should I buy her” will begin to take hold.  The dread of spending days with family members people manage to avoid all year will grow like a plague.  And . . . people will have lots of fun, they’ll experience love, they’ll connect and disconnect, and when it’s all said and done, they’ll land at that place of regret and hopefulness, the New Year’s Resolution.

The smart ones will plan now, and if you’re planning on earning your living in the field of personal training, I’ve got some news for you.  2012 can be the year you find your professional place, financial freedom, career security, and a sense of your own untapped potential.  2012 is the year you should join me and a handful of your peers in a groundbreaking program aimed at helping personal trainers find unprecedented growth by filling a gaping hole that sits between conventional medicine and mainstream fitness.  We can help people as we never have before, and I’ll show you precisely how.

2012 is different than any other time in history.  Why?  Well, as I’ve stated in several recent articles and appearances, the landscape has changed radically.

In 2012, apples are not apples, and I mean that literally.

In 2012, wheat is not wheat.

In 2012 men are not men (at least not as medical history records them).

In 2012, meat is not meat.

Have I just accidentally created a tragic poem?  I think I have.  Apples aren’t apples, wheat isn’t wheat, men aren’t men, and meat isn’t meat.

And that’s only the beginning!

Over the next few months, I’ll share some of the realities that are guaranteed to shock you, some that will infuriate you, and some that will force you to change your course of action if the outcome you seek is long term health.  I’ll help you understand why the apples you buy in the grocery store have as much resemblance to the apples you ate as a child as Sid the Science Kid has to Charlie Sheen (you have to have a child under 9 to appreciate the reference).  The key to the degradation lies in man’s flawed fondness for making things better through science and technology . . . and his willingness to mess with nature’s perfection, usually in quest of dollars and more dollars.

When I say wheat is not wheat, that too is literal.  What we eat in our “healthy bran muffins” and “whole wheat” cereals has been so genetically altered our body’s fail to recognize it as what was once nature’s gift.  Dr. Blweiss shared this and other insights in a recent interview I did with him.  If you haven’t heard him speak, download the presentation and listen.

Men are not men . . . in a nutshell . . . suggests that our environment and the stuffs we ingest via touching, eating, and breathing so alter our hormonal systems that reduced testosterone levels are epidemic, and worse yet, many of the chemical compounds released into our environment mimic estrogen to blur the lines between the genetic codes of the sexes.

Don’t get me started on meat.  You can get a sense of the problem by reading my article, “What’s up on the Dairy Farm,” or my previous blog entry “Why did Our Grandparents Eat Steak and Thrive?”  When you understand how livestock are raised, treated, and prepared, whether you’re eating animal meat or dairy that comes from commercially raised livestock, you’re consuming toxins, drugs, and a host of inflammatory compounds that move you closer and closer to what we’d recognize as disease.

The years from 2005 – 2011 were tremendous learning years for me.  I’ve gained new insights, new knowledge, and new recognition of both the problems we’ve never faced before, and the solutions that allow us to successfully pursue health and longevity in an age where the odds are quickly stacking against us.

I’ll be sharing insights into how personal trainers can guide people through new strategies that reverse the disease continuum and almost miraculously restore health.  I’ll be sharing new insights into the physical links between mind, body, and DNA expression, and demonstrate how we can align motivation, adherence, and clarity to help people find new empowerment.  This is being offered for personal trainers in my ASPIRE program.

If you’re a personal trainer, and you have interest, I’ll simply say, it’s affordable, it promises to deliver far more value than you expect even now, and it will prove itself to be the best career investment you’ve ever made.  Interested?  Then introduce yourself to me, tell me a bit about what you do for a living, and what you ASPIRE to be, do, and have in the year(s) to come!

For everyone else . . . stay tuned.  Lot’s of information to come.  Stay connected with me on Facebook, through my blogs, and in 2012 I’ll return to the radio and TV spreading a refined message of empowerment.  For now, hold on to your sensibility as you enjoy the Holiday Season, and while others give in to temptation, abandon, and just plain bad decisions, you can use the better part of the next 6 weeks to arrive at 2012 in outstanding condition!

(and . . . for those seeking physical change . . . I’ll be conducting a remote version of my ALIVE program beginning in late January, just in time for a Resolution Rescue.  Stay tuned!)

Wishing you a Happy Thanksgiving and an ease-filled glide through the weeks ahead!

Phil

Youth are little fireballs of energy.  Adults are constantly looking for ways to get energy.  Imagine that if at 40, you had the energy you did when you were 10!  While there are certain neural and physiological factors that create a difference, let’s look at some practical behavioral differences that could help explain the contrast between energy levels in adults and youth.

Kids Sleep:  Young kids go to bed at the same time every night, usually close to when the sun goes   down.  They have a pre bedtime ritual (brush teeth, get in pajamas, read stories, say prayers, other “calm down” activities.)  Adults often go to bed at different times every night with no clear pre-bedtime process of calming down.  Kids don’t go to the playground complaining about the crappy night of sleep they just had.  Poor sleep patterns have been linked to a host of health problems.  Develop a pre- bedtime routine to supercharge your sleep.

Kids Laugh and Giggle:  Kids are always looking for an excuse to laugh or giggle.  When’s the last time you had a real belly-laugh?  When was the last time you got the giggles?  As adults, we have to search for these opportunities to be silly.  There is quite a bit of research on laughing and health.

Kids Move:  It can be somewhat of a “chicken or the egg” phenomenon, but kids are constantly moving.  Some argue it’s because “kids have more energy.”  That is true to a certain degree.  However, creating energy in our bodies is like a perpetual motion machine.  When we move, we create energy.  When we have energy, we want to move.  Our body depends on circulation to create and distribute materials to our cells to create energy.  No movement, no energy.

Kids Don’t Force Toxins Into Their System:  Your car stops running well if you use bad oil, fuel, or other low-grade or downright damaging materials for operation.  Your body works the same way.  While kids can develop poor nutrition habits (facilitated by adults), the amount of downright toxic substances they directly ingest is normally 0.  I’m talking about alcohol, drugs (legal and illegal), smoking, excessive caffeine, and other “adult” vices.  As adults, we know these are not good for our system, but we take them in anyway.  If something isn’t good for your vehicle and you put it in the gas tank anyway, what happens to the car?

Kids Play:  When was the last time you performed a physical activity without an essential, directed outcome?  “Play” is physical creativity.  It helps our body and mind develop the way they should.  Unfortunately, even the amount of play our youth participate in is now limited.  When you watch kids play, what do you see?  Probably a mix of movement, social interaction, and probably some laughing to boot!  Find some play outlets as an adult.  That may mean playing with your kids, joining a sports league, or merely shooting hoops by yourself.

The list could go on.  The point is that as children, we naturally separate ourselves from the things that damage our mind, body, and soul.  As adults we are almost forced to have an affinity for them.  This affects many things, including our daily energy!  I have a saying, “If you want to feel like your 20, act like you’re 7″.   Sleep, move, laugh, and play!

 Brett Klika C.S.C.S. Director of Athletics at Fitness Quest 10, is a world renowned human performance specialist, motivational speaker, author, and educator. In his 14 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and every day people.  He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, an d personal correspondence.

The  study, led by researchers at the University of Calgary and the University of Ottawa, involved 251 patients aged 39 to 70, with type 2 diabetes. The patients, none of whom were regular exercisers, were randomized to one of four groups: aerobic exercise, resistance training, a combination of both, or none. For 22 weeks, the aerobic group worked out for 45 minutes three times a week on the treadmill or stationary bicycle; the resistance-training group spent an equal amount of time on weight machines. The combination group was at the gym twice as long as the other two exercise groups, doing the full aerobic plus weight-training regimens. “We built up gradually to 45 minutes, but it’s certainly vigorous,” says Dr. Ronald Sigal, lead author of the study and associate professor of medicine and cardiac sciences at the University of Calgary. “It’s not sprinting or maximal exercise like a marathon trainer would do, but for someone who’s middle-aged and older and very overweight, it’s fairly strenuous.”

Overall, researchers saw improvements in blood-sugar control in all the patients who worked out. Compared with controls, patients in the aerobic group had a reduction of .51% in their hemoglobin A1C values — a test that measures blood-sugar control over the previous two to three months (lower is better). The weight-training group had a .38% reduction compared with controls. But the combined exercise group showed further improvements: in those patients, the A1C values went down an additional .46% over the aerobic group, and .59% over the weight-training group. Compared to controls, the combo exercisers had a nearly 1% lower A1C reading.

The benefits of a 1% drop aren’t small, and they go beyond blood-sugar control: That reduction translates to a 15% to 20% decrease in heart attack and stroke risk and a 25% to 40% lower risk of diabetes-related eye or kidney disease. “To envision the importance of exercise, imagine an inexpensive pill that could decrease the hemoglobin A1C value by 1 percentage point,” write Dr. William Kraus of Duke University Medical Center and Dr. Benjamin Levine of the University of Texas Southwestern Medical Center at Dallas, in an accompanying editorial. “Diabetes experts would be quick to incorporate this pill into practice guidelines and performance measures for diabetes.”

Can you provide this type of cardio-strength training? You can be the healthcare cost savings in your community. You can improve quality of life for community members while providing the medical community with a resource they need.

Until a few years ago the American Diabetes Association guidelines recommended against weight training for diabetic people, particularly for older and longtime patients, “out of a fear that blood pressure may go too high and may cause problems — strokes or some kind of acute event — during exercise. Today, the Association advises patients to exercise 30 minutes a day at least five days a week, and recommends routines similar to the ones Sigal studied: aerobic workouts (such as walking, swimming, biking), with weight training (with weights or bands) and practice in flexibility (gentle stretching to reduce the risk of exercise-related injuries).

Working with the medical-referred patient takes some added precaution. For any overweight, middle-aged or older, or clients with any other health issues, like smoking, high cholesterol or high blood pressure be sure they have their doctor’s approval. For your own reputation and protection, suggest that they get a stress test.

“Faith is the bird that feels the light when the dawn is still dark.” – Rabindranath Tagore. How beautiful and ‘right’ does that feel?! I hope this lightens the load today and encourages you to keep striving to live your success in the way that feels beautiful and ‘right’ for YOU!

Yours in peace and grace,

Jo

His name is Dewey Bozella and he just fought his very first professional boxing match on October 15, 2011. He won. Dewey Bozella is 52 years old.

Yes, my friend, that’s correct. At 52 years of age, Dewey Bozella finally had the chance to live his dream – the dream to be a professional boxer – the dream that kept him going for most of his life. You see, for 26 years, Dewey lived behind bars for a murder he didn’t commit. Several times he was offered a plea bargain. Freedom, if only he would say he was guilty.

According to Dewey, he would rather “rot in jail” than say he did it. More than once, he made the painful decision to refuse the plea. An innocent man in prison for 26 years. No stranger to pain. His father beat his pregnant mother to death when he was only nine years old, and two of his brothers were murdered on the streets of Brooklyn while he was just a teen. This man’s entire life was filled with pain.

Twenty-six years is nearly 10,000 days. All that time Dewey dreamt and worked for one thing: the day he would walk away from prison a free man, and have the chance to fight as a professional boxer. In 2009, justice was served and he did walk away free. He was exonerated of the crime after a quarter of a century spent trying to prove his innocence.

What a path to travel to achieve your dream! Just last month, Dewey Bozella fought Larry Hopkins on the undercard of a Bernard Hopkins (no relation to Larry Hopkins) fight. Dewey won by a unanimous decision and immediately afterward said, “I used to lay in my cell and dream about this day happening. It was all worth it. It is my dream come true. This is my first and last fight…I did what I wanted to do and I’m happy.” He fought. He won. And then he retired when his dream was realized.

My friend, what about you and your dreams? Likely, you aren’t in prison. Likely, you haven’t faced the battles Dewey faced. But each of us has walked a unique path to arrive where we are today. We’ve faced challenges and struggled through adversity. And now, more than ever, our dreams are so important because dreams do keep us alive. They empower and motivate us. They give us purpose and put meaning in every day and every action. Dewey Bozella got up each day for 26 years and lived with purpose. He never gave up and neither should you.

Let your dreams do their magic. Allow them to fuel your day, give you energy, and keep you focused. They’ll do all this and more. It doesn’t matter if it takes 6 months, 6 years, or 26 years to achieve, never give up. You’ve got to make your dreams come true.

Dewey Bozella is an amazing example of someone who very easily could have given up many times. Can you imagine nearly 10,000 days of wrongful imprisonment? He could have lived with rage. He could have lived with anger. He could have lived with hatred. He could have given up on any one of those 10,000 days. But that’s the thing that makes Dewey Bozella so special. He didn’t. Instead, he CHOSE to live with PURPOSE. He chose to DREAM.

What a great lesson this man is for all of us. Regardless of circumstance, hardships, turmoil, adversity, or situation, choose to keep fighting. Choose to keep persisting. Choose to keep believing. And always choose to keep DREAMING.

After all, dreams can come true.

Dream Big!

Todd

Another aspect of the PA Pharmacy engagement and incentive process uses game mechanics to reward patients, insured and other participants for online behaviors, like reading iformative articles about their disease or condition, registering products like PA sensors and devices, reviewing programs and professionals, and submitting questions or answers to PA Pharmacy Q&A.

According to Judy Shasek, CEO of the Physical Activity Pharmacy (dba PA Pharmacy), “Our goal is to show our patient/insured/client users, especially our biggest fans, that we are grateful for their loyalty. We want to recognize them and we want to enhance the overall experience that we provide on around the exercise prescription they have “filled.”.

Success will ultimately be determined by increased engagement throughout our web site. This provides a valuable resource for all stakeholders in the PA Pharmacy system.

For the fitness professional: Over time the most effective professionals delivering the most effective programs will “bubble” to the top of searches when physicians use the PA Pharmacy for patient exercise prescription. Even among fitness professionals with top-notch accreditation and certification or experience, awareness of their quality within the community they serve is often solidly under the radar of physicians, insurers, workplace wellness services and the patients themselves. The gamification of wellness tools in the PA Pharmacy can provide rich information and data – hyper local to any community – that the fitness industry needs as it moves toward being the community wellness provider.

For health insurance providers: Before insurers can confidently cover the cost of exercise, even when prescribed, they must have solid quantification of wellness outcomes for those programs. Aggregating both regulated and the “gamiconnection” unregulated information is part of the PA Pharmacy network of services. Over time, this data will serve all stakeholders in community wellness and prevention – especially for insurers.

The Pa Pharmacy and its physician, insurance and fitness professional providers will create and curate great content on pa-pharmacy.com. During the pilot program in Central OR through Q3 2012 we will develop relationships with many existing incentive and motivation programs. Our innovation is being able to connect, communicate with and provide services to the best software and apps in this vertical. Rather than owning the apps – we can provide the engine that generates a larger core user base for the most exceptional. This requires a lot of cross-functional collaboration. That is our forte.

The PA Pharmacy has identified a demographic segment of visitors (patients/clients) that they expect to be particularly responsive to the various game layers.

People behave differently online. Those who would see themselves as early adopters, socializers, and collectors will be more likely to be interested in participating.

By being able to connect the best practice companies in the realm of motivating toward exercise compliance and long term behavior change, the PA Pharmacy does not have to choose one route or reward path as the only model. The paths to badges and rewards might be out of view and edging toward serendipity in one game or app, or could be motivating behavior by making the paths to achievements very clear in another. There must be a balance if we want to make sure the experience is fun. Some people will be inclined to collecting all badges while others will simply come to pa-pharmacy.com for specific purposes (information, discussions, surveys and quizes) and unlock a badge or two. According to Shasek, “We hope that they will be more interested in discovering other parts of the site as they see what others are doing and unlocking. Information and communication/connection are powerful tools for engaging the ‘least active’ over the long term.”

Thanks to Mark Mariani who’s now based in Phuket, the entire team of TRX trainers experienced THE Tiger Muay Thai camp experience!

TRX Thailand @ Tiger Muay Thai Camp

This slideshow requires JavaScript.

(SO awesome to be kicking and punching again, I finally got my butt to Muayfit gym and reignited with Muay Thai)

Who’s on your team?

Athletes whether they are professional football players or collegiate volleyball players are surrounded by a team of medical providers, team coaches, and strength and conditioning staff all focused on providing a comprehensive program to achieve optimal health and performance.  Outside these settings, however, a coordinated effort between one’s medical doctor, personal trainer, chiropractor, or physical therapist is more of a dream rather than a reality.  Clients are becoming more aware of this “team” approach and are seeking out the one-stop-shop for their training and rehabilitation needs.

Following chiropractic school I was fortunate to experience the “team” approach to rehabilitation while working in the athletic department at the University of California San Diego.   The road to recovery is a collective effort that includes medical doctors, physical therapists, athletic trainers, acupuncturists, strength coaches, and chiropractors.  While many of our skills overlapped, the combined efforts in diagnosis, treatment, and sport specific training provided appropriate checks and balances to ensure we were on the right track for success.  Outside the university setting, however, I worked in a private practice that included two other chiropractors.  Challenging cases with atypical presentations or limitations in my own treatment skills often left me frustrated due to a lack of resources.  It was time to make a change in my personal practice and recreate the university setting I had grown to love.  Around that time, Todd Durkin was in search of a sports-based chiropractor to complete his team of rehabilitation and training staff at Fitness Quest 10.  The opportunity included a team of physical therapists (Water and Sports Physical Therapy), massage therapists, a world class group of strength and conditioning coaches, Pilates instructors, and yoga teachers.  Christmas had come early.

After 2 short years since joining the “team,” it’s safe to say I have experienced the most growth professionally, educationally, and personally, than in college and post graduate work combined.  I believe the key to this success lies in the motivation of those around you, your “teammates” dedication to mastering their craft, and pure enjoyment of learning from those constantly seeking the best information available.  No one settles for mediocrity in this establishment and failure is not an option.

I write this in hopes of encouraging other industry professionals to put aside the egos, if you haven’t already done so, and seek out your “team.”  Finding a core group of individuals with varied backgrounds, who speak the same language, and work together to improve your client’s/patient’s health and physical performance, is unprecedented.  Maybe I speak for myself, but this profession is not about us.  It’s not about how much money you make, how smart you are, how great your skills are, or how many people follow you on Twitter.  We are a profession of service and I would venture to say that 99% of us feel the most satisfied when we meet our client’s goals and exceed their expectations.  Therefore, whether you are a chiropractor, physical therapist, medical doctor, strength coach, sports coach, message therapist, etc., a team of masterminds is critical to your personal and professional success.  Research your local professionals, connect with like-minded individuals in the industry, combine services under one roof, and pick the brains of your teammates.  In the words of Martin Rooney, “Success and mediocrity are both contagious.  If you want to be great, surround yourself with great people and get infected.” Most importantly, your clients will appreciate your “team” effort in their quest for health and wellness.

Dr. Jennifer Reiner is the chiropractor for Water and Sports Physical Therapy and Fitness Quest 10 in San Diego, California.  She obtained a Bachelor’s of Science Degree in Exercise Science from the University of Florida and went on to pursue a Doctor of Chiropractic degree from Palmer College of Chiropractic West.  As a member of the Palmer West Sports Council, Dr. Reiner focused her studies on sports injuries and rehabilitation.  She is also a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.

Vicky from Taipei

FINALLY got to try Rip Training after hearing all the hype about it from the US!

I was a little bummed I couldn’t join Day 1 of the Rip Instructor Course in Bangkok, so I was excited to finally get some Rip action going during the TRX Asia Summit in Phuket.

“The Rip Trainer employs an innovative resistance cord system to create a variable, unbalanced load which enables development of core strength, explosive power, flexibility, and endurance through movement patterns related to everyday life and sport” TRX TRAINING

Pete Holman - Creator of Rip Trainer

It looks easy but my core is WORKIN Yo!

My photography Sifu for the trip - Adrian from Hong Kong

This slideshow requires JavaScript.

Speaking of reenergized, I just got back from an absolutely phenomenal vacation. My wife, Melanie, and I took a 4-day ski trip to Utah. Getting away from everything helped me to clear my mind and I have a few ah-has to share with you:

• Spend more time in nature. Nature quiets the mind and inspires deep thought. The splendid beauty of nature allows for reflection, gratitude, and empowering thoughts. For me, the mountains invoke peace and solitude. Find what works for you and commit to finding peace and solitude in your life.
• Travel to inspiring places. If you knew you had only 6 or 12 months to live and wanted to travel somewhere special, where would you go? Don’t wait! Don’t put off today what you could be enjoying tomorrow – not 5 – 10 years from now. Book that special adventure and enjoy some outrageous fun this year.
• Create peak moments. Peak moments are created. Don’t wait for them to just happen. Make sure your 2011 is filled with peak moments. Last week’s ski trip will undoubtedly be a peak experience for my year.

As a matter of fact, my opening message here is from the “PEAK” of the mountain in Park City, Utah…Enjoy it …AND THEN SOME!

I wish you and your loved ones a New Year full of adventure, inspiration, and peak moments.

Peace & blessings,

Todd

“Jumping Jack” impacted millions of people. Check out some of his standout accomplishments:

• A sugar addict as a kid, he changed his life at 15 by swearing off flour, most fat, and sugar and concentrating on eating fruits and vegetables.
• He opened the first modern health club in the US in 1936 in Oakland, CA. It was equipped with a gym, juice bar, and health food store. Think about the timing… we were still in the Great Depression… Jack LaLanne was gutsy and bold like no other.
• In 1951, he started his own TV show. This is where he made famous his one-piece jumpsuit zipped open halfway down his chest with “Jack” stitched over his heart. His show was on air for decades.
• At the age of 45, in 1959, he did 1,000 pushups and 1,000 chin-ups in 86 minutes.
• At the age of 70, in 1984, LaLanne shackled and handcuffed himself to tow 70 boats with 70 people 1.5 miles in Long Beach Harbor.
• Up until his death, he did 90 minutes of weightlifting and 30 minutes of swimming everyday. He continued to preach the gospel of exercise, raw vegetables, and clean living.

When I think of Jack LaLanne, I think of my favorite Jack quote: “There are so many health nuts out there who eat nothing but natural foods but they don’t exercise and they look terrible. Then there are other people who exercise like a son-of-a-gun but eat a lot of junk… Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”

Choose to exercise today… choose fresh fruits and vegetables… Build your kingdom and live a long, healthy and inspired life. Spread IMPACT!

Thank you Jack for impacting me as a fitness professional and being a role model for so many people on how to live life to the fullest.

Live inspired!

Todd

To find out how to maximize your “growth” & new beginnings this month, I have shared “5 Top Ways to Create New Beginnings” in a short, special video.  You can watch that by simply clicking below now:

Spring ahead…See you in the trenches!

Peace and God Bless.

Todd Durkin, MA, CSCS, Owner, Fitness Quest 10

I was speaking to a committed client at Fitness Quest 10 last week about top strategies for recovery after her workouts. This client trains 3-4 times per week, eats well, and gets about 7 hours of sleep per night. She wants to lose 15 lbs and ramp up the intensity and frequency of her workouts another day or two per week but often finds herself sore. We explored ways for her to recover optimally, feel good, and get the most out of her workouts.

Optimal recovery is an essential part of everyone’s fitness regiment. Check out this short video clip with some of my “Top Recovery Strategies.” These are the strategies that can really help you perform and feel better.  Let’s get 1% better today – take a peek and leave a comment on the video.

Train hard.  Eat right.  Recover smart.  Live inspired!

Peace and God Bless,

Todd Durkin, MA, CSCS, NCTMB

Just recently, I began a campaign. A campaign to help you “Get Serious.” Serious about your fitness. Serious about your nutrition. Serious about your health. Serious about your life. This month’s opening video was recorded to help you “GET SERIOUS” about your personal goals. Take a quick peek!

I hope this edition of the TD Times inspires you to get 1% better in some area of your life. At Fitness Quest 10, we are “serious” about your health and fitness. We hope you are too.

Peace and health,

Todd

Many readers asked, “What do I eat?” as part of a regular nutrition plan. Well, with the “Get Serious” campaign, I’ll share exactly what I have been eating for the past 4 weeks including what I eat before and after my workouts. Click on the video below to see my routine:

With springtime in the air and summer right around the corner, be sure to prioritize your health and fitness – and spend some time outside to enjoy the beautiful weather! Remember, your physical energy is one of the most precious resources you have and training and conditioning play a pivotal role in your overall health, happiness, and success.

Train hard.
Eat right.
Live inspired.

Time to Get Serious!

Many blessings.

Todd

If you are looking for great workouts over this holiday weekend, we have three classes that are going to be phenomenal:

As a matter of fact, if you click the like here or above, LIKE the page, AND post a comment on it within the next two weeks, I have two special gifts I am going to give away to two lucky winners with great posts. I will be giving away:
1.    A TRX SUSPENSION TRAINER
2.    A TRX RIP TRAINER (this is the latest addition to the TRX family and you can see some of the highlights in the video below and also in the FQ10 News & Headlines section called “FQ10 Team Gets ‘RIPPED’”)

I want to give a huge shout-out to the Fitness Quest 10 staff, interns, and participants in last week’s Scripps Ranch 4th of July parade. We took 1st Place in the overall “Let’s Get Physical” themed parade. Our Fitness Quest 10 theme was “Staying Alive” and we had about 60 people (half of whom were kids between the ages of 6 and 15) who did lunges, pushups, boxing, ladder drills, jumping rope, and more pushups throughout the two-mile parade route. It was a great time and kudos to all who participated.

My feature article this month, “Live a Life Worth Telling A Story About,” was inspired by the thirteen summer interns we have at Fitness Quest 10. These young men and women from all over the country have committed their entire summer to the pursuit of their dreams and the discovery of their true passion and life purpose.

Kyle, please take a moment to read the article. Whether or not you are living your true passion and purpose in life, this is a universal message and reminder to each of us of the importance of creating maximum IMPACT. Get after it!

Peace & love,

Todd

Despite a few long lines (thank God for the fast-track system), it wasn’t too crowded up there. And when we did have to wait, we made the most of it. As a matter of fact, you have to read what happened while I waited in line for Splash Mountain with my two young sons. Check out today’s Feature Article, “Dad, we like you better at Disney.”

I am getting ready to depart for the IDEA World Convention tomorrow. It runs from Thursday through Sunday up in Los Angeles. There are going to be about 5,000 fitness professionals from over 52 countries in attendance. I have five presentations and I am fired up to teach “Boot Camp,” “Train the Joes Like the Pros,” “TD’s IMPACT Challenge,” “Four Top Guns,” and “Under Armour Combine360.”  Boot Camp and Four Top Guns will be in the Featured Presenter’s room and each will have over 400 participants. The energy and noise is going set off seismic shocks that WILL register on the Richter scale. If you’re not going to be there, just listen for the rumbling!

Lastly, I watched the NFL Hall of Fame induction ceremonies this past weekend. Deion Sanders said something that was just awesome: “If your dream ain’t bigger than you, there’s a problem with your dream.” I love that statement. Keep dreaming BIG.

Play with passion. Live with purpose. And create IMPACT!

Peace & blessings.

Todd Durkin, MA, CSCS
Owner, Fitness Quest 10
Head, Under Armour Performance Training Council

FALL means FOOTBALL in the Durkin house, but fall is all about change in so many other ways too. Change in weather, change in daylight hours, change in daily routines with the kids back in school. In family life, fall brings the chance to get back to our own personal routines. As a parent, I know many of us welcome getting back some “normalcy” after the craziness of summer.

So speaking of change, we have some really exciting things happening at Fitness Quest 10 to help you “change” up your fitness routine and jumpstart your post-Labor Day fitness goals.

The “Biggest Winner” Contest is back and we are changing it up a bit.

*    Biggest Winner–PARTNERS. Yes, we have decided to change it up and have an off-the-hook, fun, six-week weight-loss challenge for you and only one other teammate (instead of teams of five as in previous contests). The prize will still be $5,000 but this time the winners will split that purse in half instead of five ways. See all the details below and look carefully at some of the amazing specials we will be offering in conjunction with this contest.

I’m pumped-up about this contest and the positive changes we created for you. It’s the jumpstart you need to drive your fitness and conditioning for the fall and moving into the holiday season. Amp up your results, shed some fat, and maybe win some cash!

My friend, I hope you’re ready for one heck of a few months. Because it’s time to get SERIOUS!

I say adios to a great summer and welcome Labor Day.

Many blessings.

Todd

Now is your chance. I’m starting an “I DARE YOU” campaign. And I want to know your dare for yourself – what is the one thing you are going to commit to doing to improve the quality of your life. Maybe the very best dare is finally booking the dream vacation you’ve been putting off for three years. Maybe it’s giving up something in your life that isn’t necessarily “bad” but you just want to prove to yourself you CAN do it.

Choose your dare and then share it with me. Go to www.facebook.com/ToddDurkinFQ10, LIKE the page, and then share your “Dare.”

Do it today! Master your vice. Don’t let your vice master you! If nothing else, you’ll prove to yourself you CAN. And that’s powerful stuff.

Train hard.

Eat right.

Live inspired!

I dare you…..

Todd