One of my favorite books last year was The Help, a story about a young writer during the Civil Rights Movement of the 1960’s who is determined to write a book detailing the African-American maid’s point of view, and the hardships they endured. The movie was equally great. The movies tag line is “Change begins with a whisper.” Change also begins with finding your strength within. The scene that resonated with me most takes place in the child’s nursery. A young white toddler, ignored and shunned by her mother, is sitting on her maid’s lap. The maid is softly singing to her, “You is smart, you is kind, you is important”. The little girl repeats the words, “you is smart, you is kind, you is important”, and lovingly touches her maids face. It’s moving and bittersweet. The devoted maid was giving her heart and a priceless gift to a small child with a mother who didn’t seem to care. The maid was teaching a precious child what a cherished treasure she is, and will always be. I believe we all want to feel important. Important in the sense that we really matter and that someone truly cares. As a trainer I can’t help but get attached to the people I work with. I take a genuine and deep interest in who they are, and I always hope they know how important and valuable they are to the world. I am always excited and 100% confident that they can run that race, complete their first marathon, or simply feel better about themselves and their health. Helping people feel important is important to me. A dear friend of mine was recently blindsided with a very difficult break up. She shared that the saddest part was how she no longer felt important to this person. We went for a run and I told her how smart, how kind and how wonderfully important she is. I want to sing that to everyone…

If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person. ~Fred Rogers

What lies behind us and what lies ahead of us are tiny matters compared to what lies within us. ~Ralph Waldo Emerson

I need to share a remarkable story of a fitness professional in the fight of his life. He is someone I have long admired. Someone I have shared the stage with many times. One of the best presenters I have ever heard. A wildly successful entrepreneur who has earned more accolades in his storied strength and conditioning career than most can dream.

Peter Twist is one of the most successful trainers and performance coaches of ALL-TIME. His business, Twist Sport Conditioning, is a world-class training & performance facility in Vancouver, Canada, with franchises in the US and Canada.

For eleven years, Pete was an NHL strength coach. And since then, has devoted his life to helping kids and adults become their very best. His passion and energy are infectious, his intelligence is incredible, and his spirit is unbreakable. As a matter of fact, Pete may be in the best shape of any forty-seven year old I know, male or female. With the fitness and conditioning of an elite pro athlete, he looks like he can still suit up and play. And dominate!

But life took a strange turn earlier this year. Out of nowhere, Pete was diagnosed with Stage 4 Nasopharyngeal cancer (head/neck) that had spread throughout his lymph system. He was asymptomatic when he first went to the doctor in January 2011 (just about a year ago), and has been through hell and back since then, fighting one heckuva fight to force this thing into remission. He would tell you himself that this has been tougher than any fight he has ever faced in his long and successful hockey career.

I recently had dinner with Pete at his home in Vancouver. It gave us some quiet time to sit and talk. About fitness. About our industry. And about life. What a conversation it was.

I asked Pete if I could share his story, it truly is inspirational, because not many people know of his battle. As a matter of fact, for four of the hardest months earlier this year, only six people even knew Pete was sick. More know now, but the chance to share Pete’s story here with you is a chance to share some of the most IMPACTFUL words I have ever heard from another person. There are “deep lessons” from Pete’s journey, and I share them with his blessing and his hope that they might empower others in a similar battle for their health or other challenge in their lives.

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One of the interesting things about Pete’s story is that there were no detectable signs or symptoms when he was diagnosed. He acted on his own intuition that something was wrong and asked to be tested. At first, doctors resisted because “he had nothing wrong.” His physical appearance, strong vitals, and healthy lifestyle, said (on the surface) that nothing “appeared wrong.”

When the truth of the situation was revealed, doctors found a tumor the size of a baseball located about 2 mm from the brain stem. A thorough diagnosis placed the chance of survival for three-years at 25%.

What followed was brutal. Two months of chemotherapy and radiation at the highest intensity one can receive. When I asked what that felt like, Pete described it as “severe burning of my mouth, face, and neck from the inside out.” Taking in nutrients was next to impossible; requiring “thirty minutes under layered pain-killers to get down a glass of vanilla protein drink.” Knowing Pete, he was probably yelling like a gladiator to get it down and get it done.

I learned that the effects of head and neck radiation continue to accumulate for five to seven weeks post-treatment. That means the side-effects get worse and worse even after treatments stop. Pete said this was one of the most frustrating parts of the entire experience.

From Pete: “My objective was to keep as much strength and physical mass as possible and to do little things HOURLY to deal with symptoms and set myself up to have a little higher starting point when I could manage to start ramping back up. A one percent difference was worth fighting for relentlessly.”

****

We talked about life lessons and as always, his words were deep and introspective.

“QUARTERBACK YOUR OWN HEALTH AND OWN THE PROCESS” Doctors: oncologists, nutritionists, naturopaths, chiropractors, you name it – all come from different backgrounds, academic paradigms, and philosophies. Many of them do tremendous work, but are often overwhelmingly busy in their day-to-day and guided by the ‘system.’ It is critical that YOU determine what is right for YOU and take charge at each step. Quarterback your health and quarterback the team you assemble for any acute challenge in life.
FOLLOW YOUR GUT, FOLLOW YOUR INTUITION. “If you’re strong and healthy, you won’t get looked at the same or as thoroughly by your doctors. They make assumptions based on fitness, appearance, symptoms, and positive energy. Insist they look deeper.”
Pete went in because of a premonition, a gut-call that something “wasn’t right.” He really had to press to get the right team together and get the tests done to eventually be diagnosed and then treated because he looked healthy. Had he waited until symptoms appeared, the results may have been….

BE PROACTIVE. How you feel, your physicality, your health metrics, your blood work, and lack of symptoms do not necessarily mean you’re A-OK at the cellular level. Pete did crazy research on cancer, and believes, “We all have cancer five to seven times in a lifetime. Most we naturally eradicate from our systems… some we do not.”
DON’T PLAY THE VICTIM CARD. It took a tremendous amount of grit and determination for Pete to get this far in the fight. He doesn’t like “wearing the cancer hat.” When going to the hospital for chemotherapy and radiation, he would drive his car “straight to the top” of the roof of the cancer center and park. He did not want to park where it said “PATIENT” painted on the wall. He would enter the parking garage with inspirational music cranked (AC/DC or POD if I know him!) and later would say, “Is that all you got? Give me your best shot!” After each radiation and chemo treatment, he would attempt to exercise right away, sometimes right in the parking garage. Literally.
HEAL FROM WITHIN. Look beyond traditional nutrition guidelines and organic foods and invest in a deeper understanding of all the variables affecting cellular health.
WE DON’T “RISE TO THE OCCASION”; WE “SINK TO THE LEVEL OF OUR TRAINING.” This is a message for trainers: Make sure you are ready for a battle and that your clients are too—one day everyone will face an immense challenge. I like what Pete says, “You can’t be your best when your best is needed and you aren’t in peak condition.” He adds, “I believe survival is in part determined by a will to live, a will to love, and a willpower to do the hard things well every minute during challenge, pain, and suffering. Become very passionate about LIFE and engage in activities in a way that grows WILL and WILLPOWER.”

WOW. Don’t wait until there’s a problem to start training like an animal and begin living TODAY like it’s your last day on earth. Powerful words.

BREAK ALL THE RULES. “You must be willing to change YOUR rules: to adopt healthful strategies that give you an edge, to step up and break from the traditional medical model, to return to action.” Pete is an example that we are capable of more than we might be told. Fight to give EVERY effort any moment to build your physiology and physicality. Work at YOUR pace – not the pace of the average sick person. Not the pace expected by the disease model. Be willing to do everything it takes to get back to where you were. Act on your personal pride, conviction, and your will to live “FULL ON” for yourself and all those around you.
Pete’s words really stuck with me. He is an incredible man and truly inspirational. He ended his story with this (and I will paraphrase): Growth comes from challenges and of these, there are very few that will force you to draw upon absolutely one hundred percent of every single element of your being. One hundred percent of every personal resource within you. When one of these challenges presents itself, it will be an amazing opportunity. After the anger and fear have ripped through you, after you face your sadness and concern for loved ones, be sure to see the amazing opportunity you’ve been given. The battle will become a set of scars you carry with quiet pride and deeper gratitude for the chapters ahead of you. The personal growth is strong and real. Don’t be bound up or held back from the beating you’ll take. Springboard from it and let it ignite every single day for the rest of your life.

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My evening with Pete ended with some “HEALING FROM WITHIN.” Pete’s diet for this past year has been mostly raw vegetables and a concoction of organic foods, supplements, and powerful antioxidants to fortify his system. So when he asked me if I would like one of his “desserts,” I willingly obliged. It was here I was introduced to what I now call “Twister’s 27-Ingredient Jungle Juice.” This “shake” has so many things in it I can’t remember them all. Three times a day for almost a year: cabbage, broccoli, spinach, raspberries, blueberries, cranberry juice, greens mix, fish oils, and many other “goodies” in it. Sounds disgusting, huh? Pete said, “You think this tastes horrible? Try cancer and then tell me if you like it.” Despite not knowing all that’s in it or if there are really twenty-seven ingredients, by the end, it tasted real good! For me, that night, sharing Twister’s 27-Ingredient Jungle Juice was a spiritual moment.

****

Pete is now almost one-year post diagnosis. He powers UP mountains running and laughs rambunctiously as he races down; he lifts hard and heavy again in his Twist Sport Conditioning Center and does wind sprints like he did when he was competing. He’s teaching again and back in the trenches making a difference. But most of all, he’s enjoying life and is as vibrant and FULL OF LIFE as I’ve ever seen him.

Pete recently developed a CREED for himself, his team, and all the clients they touch. Think to this as your life motto: “Life is short…LIVE EVERYDAY. Today I will GIVE everything I have, what I keep inside I will lose forever.”

Thank you Pete Twist for the man you are. The trainer you are. And the friend you are. I hope your story IMPACTS thousands of people to live their BEST LIFE EVERYDAY just as you do. Thanks brother!

**Note: Connect with Pete on Facebook: http://facebook.com/peter.twist13

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele. Todd trains dozens of NFL and MLB athletes. He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit. He is a two-time Trainer of the Year (IDEA & ACE). Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US. Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post. Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan, debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance. You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

Like most of us, I like to think that when other people talk about me, it’s in a positive light. Or contrary to what most people assume, I’m a very private person, so to be honest, I rather like to think I’m not on someone’s radar, lest they see too many faults. But if I were to wonder, I’d guess perhaps they would think I was funny or always positive. I hope they say I am kind and generous and sincerely love to serve. Some might call me mean (I can think of a few instances my kids called me mean, or just the other day a playful shout-out from a client who decided both burpees and I were very mean).

But, I decided that if there could be just one quality about me that best described who I am, I would want to be known as grateful.

A few weeks ago, a close friend of mine lost her mom. I had the privilege of meeting her a few times and can still remember the first time I met her, sometime during my freshman year of college, somewhere in the dorm halls where we’d all meet and greet our friends parents at one time or another. I remember I liked her immediately. I was struck with what my girlfriend wrote about her mom when she shared her passing. I have thought about it a lot since then. Liz wrote:

My precious mom died last Friday. Over the years, when people would ask about her, I would always say, “My mom is the most grateful person I know.” The older she got, the more grateful she became. Now that she is forever in the presence of Jesus, I have new understanding that I haven’t really understood the phrase “eternally grateful” until now.

Liz not only writes well, she is a professional speaker at Christian Conferences. It is always a gift to listen to Liz. Her words about her mom haven’t left me since she wrote them. With all my passions and goals, I hope more than anything else, I will be eternally grateful. Albert Schweitzer wrote, “at times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lit the flame within.” Thank you Liz’s mom for your spark. I am inspired and aspire to be your friend that ages gracefully and becomes evermore grateful.

http://www.the408k.com/

http://moshanproductions.com/events/go-green-st-patricks-day-run

You can Save someone’s life by sharing this.

STROKE: Remember The 1st Three Letters… S.T..R …
My friend sent this to me …and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks.

STROKE IDENTIFICATION:
During a party, a friend stumbled and took a little fall – she assured everyone that she was fine and just tripped over a brick because of her new shoes. (they offered to call ambulance)

They got her cleaned up and got her a new plate of food – while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid’s husband called later telling everyone that his wife had been taken to the hospital – (at 6:00pm , Ingrid passed away.)
She had suffered a stroke at the party . Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today.

Some don’t die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this…

STROKE IDENTIFICATION:

A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke…totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.

RECOGNIZING A STROKE

Remember the ’3′ steps, STR . Read and Learn!
Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster.
The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three simple questions :

S * Ask the individual to SMILE ..
T * = TALK. Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (eg ‘It is sunny out today’).
R * Ask him or her to RAISE BOTH ARMS .

If he or she has trouble with ANY ONE of these tasks, call the ambulance and describe the symptoms to the dispatcher.

NOTE : Another ‘sign’ of a stroke is
1. Ask the person to ‘stick’ out their tongue.
2. If the tongue is ‘crooked’, if it goes to one side or the other that is also an indication of a stroke.

A prominent cardiologist says if everyone who gets this status shares it; you can bet that at least one life will be saved…….
By: Info for u

I was recently asked if lunges and squats will make your legs larger. Next week I will share what I love about the lunge and squat. This week I wanted to share an excellent article on the science and reality of putting on muscle.

Q: I know that women aren’t supposed to bulk up when they lift weights, but my legs seem to be getting bigger. I started doing walking lunges and using weight machines with light weights twice a week to tone up. After doing this for a month, instead of my jeans getting looser, they are tighter! I even do cardio four times a week. How do I slim down my legs without doing exercises that make them bigger?
A: Sometimes theory and reality collide, and the reason is not always clear. In your case, the theory is that women don’t really bulk up from doing resistance exercise. In your reality, you feel like a month of resistance moves using only body weight and light weights is making your jeans tight. So, you conclude that your easy-ish resistance moves are building muscle in your thighs and making them bigger.
But not so fast.
First, the science of muscle physiology is conclusive about this: In the initial stages of weight training—the first six to eight weeks—muscles get stronger, not by getting bigger, but by increasing their efficiency. The communication between the muscle fibers and the nerves improves, the frequency at which the muscle fibers contract increases, and so on. It takes several months before muscle fibers increase the amount of protein they contain (and therefore increase in size, known as hypertrophy.) The short time you’ve been doing these new moves means that it’s unlikely that you’ve built up much new muscle, if any. And even then, your particular workout may not be enough to trigger a hypertrophic response.
But why do some women feel like they get bulkier?
The women-don’t-get-bulky theory has a solid scientific basis: Women have less testosterone and so build muscle less easily; plus it’s not easy to build muscle mass unless you are on a muscle-building program which consists of lifting heavy weights and getting even heavier over time. Even then, research shows that it may take women six months performing a progressively heavier resistance training program to build an average of two pounds of extra muscle.
So, even after that non-muscle-building initial training period, the muscle response from a mere one month of even heavy weight training is likely to be minimal. Using light weights, or just using body weight for resistance as with the walking lunges, is likely to be even more minimal. Without knowing how loose your jeans were to start with, it’s doubtful that you would gain that much extra muscle in just one month that would make them feel tighter.
Genes may create individual responses
But, some women swear they get bigger from doing certain exercises, no matter how much anyone tells them that it is impossible. So, is it possible that you really have gained more muscle and that your thighs did actually get bigger as a result? Yes.
There do appear to be genetic differences that may shape how a person responds to exercise: Some women may build a bit more muscle in response to the same weight training program while others may not. And your body type will probably dictate how you look, too. If you are long-limbed and lean, it’s going to be harder for you to look bulky compared to a naturally rounded, curvier woman. Some women with super-skinny legs do heavily-weighted squats and their legs stay super skinny. Likewise, some women with bigger thighs who regularly do Pilates, yoga or ballet—all activities alleged by some to make limbs “longer” and “leaner”—never develop less muscle or fat in their legs from these moves. To know if you are especially muscle-prone, you’d need to do an MRI or DEXA scan to really detect the difference in your body composition and then be able to blame the tight jeans on extra muscle rather than extra fat.
But even if you are prone to develop an unexpected muscle increase, there is probably a limit as to how much muscle you can build. Unless you are adding extra load to your resistance moves, you’re not giving the muscles extra stimulus that might trigger more muscle growth. It would be unusual to find a woman who does walking lunges twice a week but keeps beefing up and getting more and more muscular. (If it were that easy, all those body builders with scrawny legs could scrap their protein drinks and multiple hours lifting weights!)
Exercise physiology is a new and burgeoning science and there is still much to learn, especially about the variation in individual responses to exercises.
So why are your jeans tighter, if not from bigger thigh muscles?
Assuming you are not judging by recently washed jeans (which tend to be tight!), what’s more likely is that you may have gained some body fat, and that your thighs are bigger from extra fat, not extra muscle.
There are two plausible scenarios as to why this happened, despite your regular exercise: If you cut back on high-calorie-burning cardio (substituting more weights workouts for fewer cardio workouts), you could have gained some fat because you were now burning fewer calories per week, but eating the same amount. Or if you simply have been eating or drinking a few more calories than usual in the past month, you could also have gained fat all over your body, including your legs.
The solution? Cut back on food calories, or burn a few more by ramping up the intensity, duration or frequency of your cardio workouts.

Martica Heaner, Ph.D., M.A., M.Ed., is a Manhattan-based exercise physiologist and nutritionist, and an award-winning fitness instructor and health writer. She has a Ph.D. in behavioral nutrition and physical activity from Columbia University, and is also a NASM-certified personal trainer. She has written hundreds of articles for publications such as Self , Health , Prevention , The New York Times and others. Martica is the author of eight books, including her latest, Cross-Training for Dummies. (Read her full bio.)