Happy New Year!

Hello again!

I haven't blogged in a while, as I took a little time off over the holidays. We hosted Christmas this year, and had some family staying with us for a couple of weeks. We had a great time, and Kaitlyn got to meet many relatives and celebrate her first Christmas and New Years Eve! I also got a couple of nice "training" accessories as gifts (Power Wheel, JumpStretch bands, resistance belt), as well as a Blackberry. Yes, I am now a Crackberry addict... but it sure is a great business tool!

Over the last few weeks I've done alot of thinking about my plans for 2009 and reflecting on the year gone by. In my opinion making resolutions is not an ideal way to make constructive changes in one's life. Setting goals and resolutions can be useful in some ways, and I still encourage my clients to write down their goals, but when you're choosing a direction for your life this may feel like there is a negative "pressure" to follow these resolutions / goals, or else!

A more affirmative approach is to focus on making positive "choices" going forward, that involve pursuing what you really "want" (rather than "should"). If you really consider what you are passionate about, and decide to take action in that direction, you are not only more likely to succeed, but more likely to be happy. The context should ALWAYS be positive. This means focusing on what you want, NOT what you "don't" want. For example, instead of choosing to quit a bad habit, decide to adopt a new, healthier activity! Another way to look at it is to think of who you want to BE, rather than what you should DO.

I hope that makes sense to you.

Considering this, I am choosing to take charge of my fitness and physical potential , by making my own workout time a priority again. Physical and personal development is what I'm passionate about, and why I got into this industry, so I'm going to do more of what I enjoy myself! I also resolve to help as many people as possible improve their own health, fitness, and performance. I will do this by improving my knowledge base (more courses, seminars, etc), producing more of my resources (ebooks, DVD's, newsletters, clinics, etc), and fueling my own energy and enthusiasm for what I do so that I can continue to motivate those I come into contact with. Of course, my first priority is to be the best father and husband I can be!

This is my choice for 2009 and beyond, and it will drive my success and guide the projects I take on. What do you choose for yourself?

For your inspiration, I've included a great clip from Rocky Balboa... this short speech alone makes it worth watching the movie! Enjoy.

Wishing you great health and success.

Josh Hewett

Nutrition Fuels Performance

What you eat, when you eat, and how much you eat is not only important in relation to maintaining a healthy body weight and overall health, but nutrition also plays a key role in how your body will perform in sport or other activity. Your nutrition plan, and especially the quality of the food you eat, will directly influence how well you will recover from exercise, how strong your muscles and joints can become, and how stable your energy levels will be. For athletes at any level this is an important consideration.

For optimum nutrition you need to ensure you are consuming nutrient dense foods. This means that calorie for calorie, these foods have more nutritional value. (Avoid empty calories such as sugar). Some of the most nutrient dense foods include fruits and vegetables. I cannot emphasize enough the importance of eating enough fruits and vegetables in your diet.

However, I also acknowledge that it is often challenging to consume as many servings as is recommended each day (7 to 10 or more), and I recognize that if you are trying to lose bodyfat you may want to reduce all sugars, even from fruit sources (at least for 3 days per week, as suggested in my Top Form Fitness System). This is where whole food supplementation becomes a God-send. Check out my article here:
http://www.selfgrowth.com/articles/Whole_Food_Nutrition_for_Athletes.html

Eat smart and stay fit!

Training Log

I missed my Wednesday workout post, so here it is: I did Clean and Press for 5 supersets of 5 reps with Chinups. Great workout, and took very little time.
Todays workout was 5 supersets of 5-8 reps with Back Squats and Gluteham Raises. I'll feel my legs tomorrow!

With Kaitlyn having a bit of colic lately, I've had limited time free, so these workouts are perfect. And trust me, they will still get you strong! You don't need to train for hours to build muscle and become stronger. Intensity and correct exercise choice are key.
No excuses... you can always find the time!

Stay Fit Tip: Muscle Means Metabolism!

Did you know that statistically our basal metabolic rate decreases by approximately 5% for every decade of life after 20? People who have a sedentary life have a significant loss of muscle mass as they age.

Weight training and other resistance exercise will increase your muscle mass, which raises your metabolic rate and burns fat.

Diet alone won't cut it. If you are only using a diet plan to get lean, you are more likely to regain your bodyfat when you "go off" the diet. According to the National Weight Control Registry, 90% of successful dieters use exercise to maintain weight loss.

I'll be posting a quick bodyweight circuit training workout video on here in the near future.

Training Log

Today's high intensity workout is going to be a 25 minute super-set session of 2 compound exercises: Hex Bar Deadlifts and Weighted Dips.

First, I'll start with a brief dynamic warmup, some plank work for core activation, then I'll do a lighter warmup set of the hex deadlift and bodyweight parallel bar dips. After that I will choose a weight I can handle for 6-8 reps and continually super-set between each exercise until the remainder of the 25 minutes is up. That's it... simple, effective, and efficient!

I'll log the weights used after. Next workout is on Wednesday. I'm looking forward to getting back into a routine!

JH

Stay Fit Minute #4: Trainer Interview

This is an excerpt of an interview I had with a local Toronto networking company. I briefly discuss why I got into this business, and the importance of challenging yourself when it comes to exercise.

I should also give props to the beautiful female "client" volunteer in this video (who is actually my wife, Olga). (o;

My Stay Fit Newsletter is Ready

The Stay Fit Newsletter is now set up! I've already sent out the first 2 weekly editions and the feedback is positive. I will be keeping it brief, with quick health and fitness tips, motivational quotes, monthly Stay Fit videos, and links to new fitness articles I'm writing. There will also be information in there for the athletes I train.

If you're interested please sign up using the Newsletter form on the left margin. As always, keep in touch and let me know what information you want me to get out to you!

Stay Fit,

Josh

Stay Fit Tip - Digestion

Take time to eat and enjoy your meals. Chew your food 20 to 30 times each bite. Rushing through meals causes suppression of hydrochloric acid, making digestion difficult and leading to antacid use, bloating, gas and constipation or diarrhea.

Also, the best time to drink water is 15-30 minutes before a meal or 2 hours after a meal. Too much liquid with meals will wash out the hydrochloric acid, digestive juices and enzymes in your stomach and intestines and delay digestion.

Stay Fit Tip

A study conducted at the Veteran's Affairs Medical Center in Salt Lake City, found that mild exercise like walking after meals, moved food through the stomach faster and helped relieve minor indigestion.

Becoming a Father

As of this Tuesday, November 4th, at 7:07PM, I became a father to a beautiful, happy, and healthy 7 lb baby girl named Kaitlyn Nicole Hewett. We arrived home from the hospital yesterday and have been adjusting to having a totally dependant addition to our family... which is completely overwhelming yet totally rewarding! Both mom and baby are doing great.

Because my wife had decided to have a natural birth (no epidural, induction, or other interventions), my role as her birth assistant became that much more essential. I feel so fortunate to have been able to be so involved in the process, and I have a much stronger bond to both my wife and daughter because of it. It was a very long labor, but a thankfully quick delivery. The entire experience was far more intense and unreal then I could have imagined! I could write forever describing every minute of the labor, birth, cutting the cord and meeting our new born baby, but let me just say it was the most profound day of my life, and obviously life-changing.

Looking back it almost feels as though becoming a father is a necessary step to truly becoming a man. Not only does this develop strength of character and discipline, but I believe being a good husband and father is one of the most 'manly' things a guy can hope for!

I look forward to watching her grow.

To see photos of her check out:

http://www.facebook.com/album.php?aid=179241&l=926ef&id=716340391

Josh H

New Stay Fit Newsletter Coming Soon

I'm setting up a new Stay Fit E-Newsletter for those who are interested to subscribe to. It will include links to health and fitness related articles I've written and videos I've produced, as well as the regular weekly Health Tips and Motivational Quotes, of course!

I've been receiving positive feedback about the short health tips messages... I was wondering if there was any other information, news, or health & fitness related subject that any readers would like to see introduced in this e-letter?
You're feedback is appreciated.

Stay Fit!
Josh

Review of "Bigger Faster Stronger"

Here is my published review of the great documentary, Bigger Faster Stronger. By the way, I highly recommend you check out this film... it's now on DVD.

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America prides itself on being a dominant super-power in the world. That pride is accompanied by an insatiable desire to “win” and pressure to be the best. Boys grow up idolizing larger than life heroes such as Hulk Hogan, Rambo, Rocky, and Conan. They dream of growing up to be just like them and want to be bigger, stronger, faster, and better than the next guy. What happens when they find out that all of their heroes have a dirty little secret?

The director Christopher Bell brings us this honest, educational, and entertaining documentary that takes a personal look at the win-at-all-cost American culture.
Well narrated and professionally directed, “Bigger Faster Stronger” boasts a diverse cast including government officials, medical experts, elite athletes, average gym-junkies, and the director’s own two brothers.

Are steroids the drug of choice for champions or cheaters? Do you follow the rules or follow your heroes? Is it really cheating if everyone is doing it? “Bigger Faster Stronger” tackles the charged issue of steroid use and raises some good questions but doesn’t answer them for you. Rather, this film presents some interesting ideas and invites the viewer to look past the media hype and rethink the common myths and stereotypes that abound. Different perspectives are offered, political scandals are exposed, and it becomes apparent that there is a discrepancy between the truth and how that truth is often embellished by the media.

As a trainer and strength athlete myself, I found this film to be particularly interesting because it is a subject matter that we are inundated with in the strength athletics and fitness industry. The information was well presented in a humorous and straight forward manner. It is backed up with plenty of research and is also very engaging and easy to follow for those who are unfamiliar with the topic. I give it a rating of 4 ½ out of 5.

Abbreviated Workouts

I've been experimenting with short, full body workouts these last few weeks, due to my schedule becoming MUCH tighter (with clients, projects, and preparing for our bouncing baby to arrive)! I've set up a circuit training routine involving compound strength and power movements performed back to back with minimal rest, typically moving from a lower body movement to an upper body exercise (ie- deep squats, push press, stiff deads, bent rows, power cleans, strap pushups, etc). I'd do each exercise for 1 set of 6-8 reps, then move to the next... repeating the circuit if time allowed.

Even though I was only using moderate weight, I tell you this program kicked my butt! Admittedly I do feel I have lost a little strength this last couple of months, but training this way (along with a cleaner diet) has kept me much leaner and my joints feel great.

Next week I'm switching back to my standard 3 day split (the tried and true Power Program my team designed, that works like gang-busters for every strength athlete I've put on it!), but I'll be modifying it until my schedule allows me to get in full workouts again. I'll let you know how it goes.

I'll also be making the Power Program available soon in ebook form... watch for it.

Comment or email me if you want a full description of the abbreviated workout I've been following, and I'd like to hear from any of you re- what programs you've tried and found effective for strength or gettin' lean. Let me know!
Stay Fit,
Josh

Stay Fit Tip

Health Tip:

Positive thinking has been found to boost the body's immune system to enable us to fight off infection.

Power Quote:

“Many want to change their results, but they are unwilling to change themselves...they therefore remain bound!”
— James Allen

Stay Fit Minute #3: Shovelling Snow Sucks

OK, this was one of my first StayFit vids, so ignore the hack acting! (LOL)

Winter now has a pretty solid foot-hold, and we've had some decent snow-fall (although nothing like last year so far!). This Stay Fit video will demonstrate a series of exercises to prepare you for the inevitable snow-shovelling many of us have to face. I have a client who complained who used to seriously hurt his back almost every year while shovelling snow. I put together a series of basic exercises for him to help prevent this, and I'm happy to say it has.

As a matter of fact, every winter there are many people who injure their backs while shovelling the new snow-fall because of muscular imbalances and being out of shape. I thought it would be helpful to post these exercise basics to prevent these types of injuries.

I don't consider this a complete training program, but becoming comfortable with these movements will help. Once you are stable enough, I would also include the deadlift movement (introduced later). I also suggest you switch sides often when shovelling, and remember to use correct shovelling technique!

-JH

My New DVD is almost done!

The DVD that I've been working on FOREVER is finally finished, and I'm sending it off for reproduction / packaging next week! I'm pretty excited about this as it's been a big project for me, and I'm happy with how it turned out. Check it out at http://www.soccerathletics.com/, and wish me luck with it!

Nutrition Tip

A great way to increase your water consumption without drinking more water is to eat more salads, vegetable and fruits. They all contain a high percentage of water and essential nutrients.

If you fall in love with fresh fruits and vegetables, and incorporate a wide range of them in your diet, you will also naturally decrease fat intake and reduce health risk.

TIP: Before you eat anything, ask yourself, is this food supporting my health or destroying my health? Then decide if you really want to eat it.

Stay Fit Tip

Health Tip:

Studies show that 75% of North Americans do not consume the recommended amounts of calcium on a daily basis. To increase your calcium consumption, consider adding dark, leafy greens such as kale, turnip greens and spinach to your diet.

Power Quote:

“Do the thing and you will get the energy to do the thing.”
— Ralph Waldo Emerson

Stay Fit Minute #2: Office Exercises

One of the first videos I made for clients 'back in the day'. Many of my clients work at a desk, so there was a need for this topic.

Happy Thanksgiving!

Wishing everyone a great thanksgiving weekend. Enjoy some good food and hopefully some good company, and remember it's not just about the turkey... we can all find alot to be thankful for. And as I've always believed, an "Attitude of Gratitude" will bring more good things your way!

Health Tip:
Deep sleep rejuvenates you. When you receive adequate sleep, you will look and feel better.


Power Quote:
“You will either step forward in growth or you will step back into safety.”
— Abraham Maslow

Strongman Training

Hey guys,
If you're interested in coming out for strongman group training, Team Barbarian should be back at it next Saturday Oct.18 at 3PM, and most Saturdays coming up look OK. This contest season is all but done... now we gotta build our base for next year! Message me to let me know if you're coming. If you're new, live in the GTA, and you're reading this, for more info goto http://teambarbarian.com/news.html for more info on Team Membership.

Stay Fit Tip

Health Tip:

In a study at the University of Alabama at Birmingham, scientists discovered that men who performed 3-weight workouts a week for 6 months, not only built muscle and lost fat, but also improved on scores to measure tension,anger and overall mood.

Power Quote:

“In your life's defining moments there are two choices — you either step forward in faith and power or you step backward into fear.”
— James Arthur Ray

Beside Every Successful Man...

I was just thinking back on how much my life has changed (for the better) over the last few years, and I was considering how fortunate I was to have the influences I've had. At one time I was satisfied doing enough to just "get by".... I had minimal ambition, aside from my training. In fact, I was under the delusion that I was "playing it safe" by working at a 'secure' job to pay the bills, while avoiding the risks of building my own business. I had no idea of the incredible potential we human beings have!

Thank God I met my wife, Olga. I can honestly say that this was a sharp turning point in my life, where things began to evolve, and haven't stopped since! I left behind the mundane jobs that were putting me to sleep, and I'm happy to say I now run my own training business and love every minute of it. Not to say that it isn't hard work, but I'm growing something that is mine, and I'm doing it because I want to. And it is in large part because of the support, encouragement, and wisdom of my wife and the faith she had in me that I was able to start doing what I love for a living!

When you feel you've accomplished something you gotta give yourself a pat on the back, but it's also important to give credit where it's due. This props goes out to my better half!

JH

StayFitMinute Live Broadcasts

Check out this site where you can set up your own live broadcasts! I'll be putting something together on here in the near future.

Stay Fit Minute #1 - Beginner Workout

This is a basic home workout for new trainees which targets the main muscle groups using minimal equipment. This routine should be easy enough for most people to perform, however always consult a medical professional before beginning any program.

Change is the Only Constant

There is a great saying I like that goes something like: "there is no security in life, only opportunity." I'm reminded of that as my life seems to be in the midst of great change once again.
Our daughter will be born in about a month! My DVD is now finished and almost ready for distribution. I'm studying for my CSCS (which is long overdue). And I'm ready to launch my newsletter and produce my ebooks that I've put on the back-burner.
With such transition it becomes difficult to maintain a regular routine, and I've found myself missing an odd workout, and running a little short on sleep (2 things I always advise clients against). The positive outcome of this is that I've been motivated to develop a training program that can accomodate a busier schedule, which I hope to publish for my clients once I've had a chance to make some adjustments. It's also forced me to become better prepared with my meal planning.
In the end, whenever life feels as though it's being turned upside down I get excited, because I know it's a time of opportunity... and if you approach it correctly you will almost always come out in a better place once things settle.
It would be great to hear from any of you with similar experiences, who have still been able to keep up your training program! What changes did you make? How did it go?
Till next time, Stay Fit.

Stay Fit Tips

Health Tip of the Week:

According to Dr. Epstein with Harvard Medical School, sleep is just as important to health as diet and exercise. It is important to not get less sleep to fit in exercise. Both are essential.


Power Quote of the Week:
“The will to win is important and the will to prepare is vital.”
— Joe Praterno