Thats what im talkin about

Here is a great article that was sent to me from a training client. I was just thinking yesterday about "getting it in". Don't get excited yet I am talking about exercise.

For those out there that aren't getting their workouts in, DO SOMETHING! I know life can be crazy and we aren't machines (yet) but sometimes just doing something is better than nothing.

When I am short on time or I am working a 12-15hr day I don't have the time or energy to get in a 2hr endurance/core workout (I am talking about Ironman training). So what I do is look at the time I have and GO! sometimes a 20-30min workout can feel like a 60 min workout when you are doing full body strength without rest. I like to use DB's, Kettle balls or a functional trainer and just do as much as I can with full body movements and large muscle groups as possible in the amount of time I have. This will get that heart rate up, keep it up and make your muscles scream for more (or less). Either way it's better than nothing and you will feel so much better about yourself afterwards.

Here is the article. Think about it!


http://www.torontosun.com/life/healthandfitness/2010/11/21/16259186.html

Have a great day

Paul
Its not about the goal. It's about how you get there!

December's Camp

Conditioning Camp begins again!

Here is is. Your last chance to ring in the holidays with consistent beatings leading up to the
24th of December.

Camp starts November 29th - December 24th @ 6:15am for one hour.
Cost: $220.00 for 12 sessions (receive 10% off for bringing someone new).
Location: Bronx Park Community center 720 Henderson Hwy

Also I would like to find out who may be interested in January's camp. We were unable to keep
our times (6:15am) for January but have some different options.

Option 1 Tuesday and Thursday mornings @ 6:15am
Option 2 Monday, Wednesday, and Friday @ 7:15am

Please let me know what you think and if you would be interested in these times (especially
those of you that have been attending camps consistently).

For more information contact Paul
pauldyck@mts.net
204.792.4434
And check out
http://precisionpowerfitness.blogspot.com/
for more info (website on the way for January).

Thank you

Paul

I'm Alive

Hey Everyone,

I'm alive. I'm sorry I left you hanging for so long. I have been doing and going through a lot right now. I know what you are thinking and the answer is NO I'm not becoming a woman! Not now its wayyyy to expensive. All kidding aside I have made a few changes.

1. I have a new name. Not me but PPF&C. This will and should be an easier name to remember and I think it reflects my style of training along with my passion for it.

2. New website. I have decided to tackle it on my own. Its going well so far but taking time so please be patient.

3. I am looking at expanding and doing an afternoon conditioning camp. Not sure where yet but I have been working with others to get this thing going

4. I am considering an "ELITE" camp for those who want to take it to the limit with others who have the same idea in mind.

5. Trying to find time to update my blog! I know I will be on here more often with tips tricks and some motivational stories to get people going.

6. Renovate 2 bathrooms at once and make sure they work!

This has been a busy few weeks. Conditioning camp starts again at BRONX November 29th to Dec 24th (12 sessions) @ 6:15am. So far we have had a great turnout with a few people joining along the way.

Fridays class was the toughest I have put people through so far. I ran them into the ground and they all did it. Congrats ladies for digging deep and pushing yourself just when you thought you had nothing left.

After my last post (you know the one I planned on continuing the next day). I saw a few comments and had hoped to see if anyone had made any changes or at least gave it some thought.

I know the WANTING IT takes motivation, concentration, proper planning, and focus. One thing I have discovered about myself is that even though I get up @ 4:50 or 5:00am 5 days a week I need to get to bed earlier. In these past 2 weeks I have had 5 days that I felt the need to go to bed @ 5pm. NOT GOOD!

You need to take care of yourself if you want to get any quality training and time in. I am currently sitting back and looking at what I need to do to be good for myself and everyone I interact with on a personal or professional level.

Anyways I know this was a lot and kind of all over the place but that's what came out. in the meantime set some goals for the week. Look at your schedule and see when you can get in your workouts. Get some rest and eat well...

Take care

Paul

You want it? Go and get it.

I have seen and heard some amazing success stories. People coming back from amazing injuries, amazing weight loss, physical and mental transformations, and the list goes on.

What do all of these people have in common? Well they wanted it. They just didn't want it I mean they REALLY WANTED IT.

Now its easy to say you want to get fitter, or you want to lose weight, or you want to try this event. Now you have to ask yourself do you want it or DO YOU WANT IT?

Any big goal has many steps along the way that must be reached. If you are not hitting any or even some of the small goals do you think you are going to get there? The most common goal I see is weight loss... Well that you have to be willing to work for. If you have a goal weight in mind that's great. Now do you have a plan to get to that goal weight. Just like running a Marathon you need to have that date set (be realistic). Give yourself a generous amount of time. It takes a while to put on weight it will take even longer to get it off. Now that you know what you want and when you want it, work your way back with the program.

Set up different mini goals along the way. Here are some recommendations.

1. Get that eating in check.

Eat to fuel yourself not to hibernate. Start a log for one week and see what you are taking in. Go see a sport nutritionist or Dietitian to help you with this. Its not rocket science but if you are missing out on certain macro nutrients you may be spinning your wheels and delaying progress. If you can eat clean 90% of the time you can afford to cheat 10% of the time.

2. Plan ahead.

Make sure you have those workouts planned ahead of time. I do an alright job of getting people to work their asses off but even if I see you once a week, twice a week, three times a week you still might not have results if you eat like crap and don't exercise consistently on your own. Plan what days and times you will be working out and stick to it. Something is better than nothing so even if you have 20 min at home GET IT IN. Excuses are for the weak. Plan properly and make it happen.

3. Have a back up plan

Things don't always happen as we want them to so make a back up plan just in case. Plan a short fast workout at home. Or get outside for a quick run. Have a proper meal at home before going out to dinner, then you don't have to worry about screwing up your goal. When you look at Olympic athletes competing at the games you see amazing physical beings that are finely tuned well oiled machines. Have you ever thought of the tens of thousands of choices they made to get there? Getting up at 5 in the am to train, eating a healthy balanced breakfast, having that recovery snack after training, saying NO to that doughnut, having a good lunch and getting in a workout then. Healthy afternoon snack, saying no to beers after work. GETTING TO BED EARLY!

(I will stop here to get to bed myself)

More tomorrow

Paul

Monday It is

Conditioning camp starts this Monday. We still have some space so let me know if you have any questions or would like any more information.

Where: Bronx Park Community Center 720 Henderson Hwy

When: Monday November 1st- November 26th (12 sessions)

Time 6:15am

Cost: $220.00

And

Monday November 29th - December 24th Same time, cost and location (12 sessions)!

This is a beautiful new building with change rooms, showers, washrooms (I am putting this all down because we had none of this at the park). The best part... No Mosquitoes!

Monday the 1st will be a partial test day and workout.

All you need to bring is a yoga mat, water, workout clothing, and a skipping rope if you have.

We have available to us...

Various DB's

Exercise mats

Swiss balls (exercise balls)

Benches

Chairs

and a lot of space!

Please let me know if you have any questions as I will be happy to answer them. Enjoy the rest of your weekend and see you Monday morning.

Paul

Take your time!

When eating a meal it is easy to consume many more calories than you need. There is a lag time of 10-20 min before your brain gets the signal from your abdomen that its full.

With amount of cheap fast food we have available to us today (almost on every corner and in between) we can get what we need anytime day or night. Back in the day (Before I was born 30 years ago). Food was relatively more expensive and not as abundant. The amount of obesity today has a huge part to do with the lack of activity we get and fact that we can have 1000 clories in just minutes by heading down to the burger joint getting a juicy burger, fries and a giant pop.

On the treadmill it would take you 100 minutes to burn a thousand calories at an incline of 1 and a speed of 6.0mph (that's a 10min mile). Is it worth it?

Eat clean, eat often, and take your time.

Paul

P.S. If that picture excites you, you have problems ;-)

Rumble In The BRONX

Hey Everyone,

It is 100% Confirmed. We will be starting conditioning camp Monday November 1st at the BRONX community center. Camp will begin at 6:15am and the cost is $220.00 for Twelve one hour sessions. If there is enough interest there is the possibility of running a 7:15 group as well.

I need 10 participants to make it run so forward this to anyone who may find it of interest.

I look forward to getting this going again in the beautiful building that we are able to use... We have the luxury of heat (but you will be creating your own as well), along with washrooms and showers if you so choose.

Send me an E-mail to confirm and if you have any questions.

I hope you all had a great warm, sunny, and active weekend.

Paul

pauldyck@mts.net

204.792.4434