Tag: toronto personal trainer

Lift weights to not die (new research)

conorkelLeave a comment

Heya.

Don’t blog on health topics as much lately, I know.

If you want all the latest and greatest from the world of The Conz, I’m publishing weekly updates here:

https://emailmarketingmuscle.com/freetips

Alright, let’s get rolling with the reason for my post today:

Keeping you alive.

Yes, this is LIFE-SAVING content.

Specifically, I want to cover two new studies that give further props to the power of strength training as we age.  Study numero uno is an analysis of the link between strength, muscle, and mortality.  Researchers at Indiana University assessed 4,400 adults (ages 50 and up) for their strength and muscle mass.

Testing them betwixt ’99 and ’02, they revisited the participants in 2011 to find out which of them had kicked the proverbial bucket.

Here’s what they found:

23% met (one definition) of low muscle mass.

19% were rated “low strength”.

Those in the second category were more than twice as likely to have gone on to greener pastures.  And in an interesting twist, being a member of the “swolefully-challenged” low muscle group had little impact.  But, souls who met BOTH criteria we’re 2.66 times more likely to meet their maker.

Now I wouldn’t take that to mean preserving lean muscle doesn’t matter.

For one, strength and muscle generally correlate.  And don’t forget this is not a qualitative reading.  The impact of muscle on both hormonal health and brain health (and the resulting boost to quality of life) are to be ignored at great peril.

So that’s the first one.

#2 is more about the perception of the importance of strength training.

You see, while public health guidelines include strength-promoting exercise, it’s usually in the context of avoiding frailty more so than extending life.  In this study, survey results from 80K adults in England and Scotland in the 90’s were compiled.  Our Brits and Scots who reported doing ANY strength training were 23% less likely to die…and 31% less likely to die of cancer.

Where does that leave us?

The rumors about the benefits of resistance training are true.

(Merely listing them could fill this email.)

But I figured I’d lay down a trail of bread crumbs for any stubborn hold outs.

Truth time: lifting weights is not the only way to do this…it could be e.g. bodyweight exercises like pushups or squats…that said, weights are my recommended method due the stabilization required (this works smaller supporting muscles) and how easy it is to create balance between muscles.  Result: healthier movement patterns.

If you would like help with any of the above…

You can’t hire me to be your trainer right now.

[Tear.]

However I have someone working alongside me now.

And he’s fantastic.

If you’re interested in doing a few sessions with a trainer to create a “Conor approved” program (or to work out long-term, as most clients do), reply to this email or send me a text at (416) 826-4844 and we can arrange a quick chat to talk about your fitness goals and see it it’s a fit.

Lift Long & Prosper,

Conor Kelly

P.S.  Not satisfied with bread crumbs?   Get the whole gluten-free loaf here:

Should you lift heavy weights if you’re older?

 

Hockey hall-of-famer proves The Conz’ wily ways

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I’m not gonna say I told you so…

Between clients the other day I decided to grab a quick sesh in the Four Seasons gym.

And who was beside me as I crushed a pec workout?

None other than legendary defenseman Scott Stevens.  If you don’t know, Scott used to be the captain of the New Jersey Devils.  He’s a multiple Stanley Cup winner, and a Conn Smythe Trophy recipient as MVP of the Stanley Cup finals.

He was in town for a Hall of Fame dinner.

Known for his physical style of play, at one time he held the record for both # of games played by a defenseman, and number of penalty minutes by a hall-of-famer.

So I hadz to know…

“Hey Scott, how’s your body these days?  Banged up?”

(I did notice he looks great, by the way.  Ripped.)

He said, “no all good, thankfully.”

Then he went on to explain that he attributes much of this to his #1 supplement: omega 3 fatty acids.  Apparently, he’s been taking them religiously for 20 years and the ‘ol joints are muy bueno.

Hmm.

Sounds familiar.

Where have I heard this before?

Oh right.

May 2007: I create my general nutrition guidelines which I give to every new client.  Item # 6 (of only 6) is ‘supplement with essential fatty acids’.

June 2009: The Conz tells a reporter from The Toronto Sun that essential fatty acids are my most recommended supplement.

October 2015: I write that if I was stranded on a deserted island, and I could have one supplement, it’s me omegas:

Click here to visit the article.

Must I go on?

Full disclosure…

I don’t think this supplement is the ONLY reason Scott’s still feeling good these days (he’s 54).  He’s obviously kept up much of the discipline he had as a pro athlete.

But it’s a factor.

Quash inflammation, release fat, boost immunity, lubricate joints, feed brain cell membranes, improve skin, hair and nails — all potential upsides of this badass nutrient.  Scientists estimate we consumed about 7,000mg of omega 3’s per day in our ancient diet, yet today the average is less than a fifth of that.

Of course it’s only one piece of the puzzle.

Get ye the rest here:

http://www.conorkellypersonaltrainer.com

Find out what other secrets I teach, that the venerable Mr. Stevens also swears by.

Happy Omega 3-ing,

Conor Kelly
Hall Of Fame Personal Trainer

…
…

4 tips for a better memory

conorkelLeave a comment

I like the character of Mike Ross on Suits.

If you don’t know the show, Mike’s talent is his insane photographic memory.  He remembers every line of every conversation he’s ever had.  He remembers every book he’s ever read, word for word.  He can look at a legal document once, then type it out verbatim hours or days later.

I’d kill to be able to do all of that.

Maybe sell my soul?

Track down a reclusive master in a remote Mongolian monastery?

Scratch that…

I’ll settle for these 4 memory tips instead:

1. Meditate.  In a recent study, researchers found that participants in a 9-week meditation retreat markedly improved their ability to focus, and displayed the same boost when measured 7 years later.  What’s interesting is the benefits lasted whether they maintained their level of meditation or not.

More’s not necessarily better.

I do 15-20 minutes a day.

To me this is all about training yourself to be present.

When you’re truly aware in the moment you notice more, and every experience can take deeper root within you.

2. Supplement with R+ALA and Acetyl-l-carnitine.  You lose a quarter of your cholinergic neurons between the ages of 25 to 75.  These are cells that produce the neurotransmitter acetylcholine which is essential to memory.

In combination these nutrients have been shown to reverse cell damage in aged rats.  In some cases, these good ‘ol boys got back the memory and motor skills of their youth.

I recommend an age-dependent dose of 200mg-800mg of R+ALA and 500mg-2,000mg of Acetyl-l-carnitine (in the morning) daily.  The older you are, the more you need.

These are the bread and butter of my personal brain health program.

(It goes without saying, any supplementation you undertake is at your own discretion and risk.)

3.  Learn a new language.  This is probably the least practical suggestion of the four, but the hippocampus (the brain’s center for processing memories) lights up on brain scans of language learners.

Mas cerveza, por favor?

4. Pump iron.  Here’s what we know: estrogen in women, and testosterone in men = intelligence (I know, hard to believe, isn’t it?).  We also know that unless you regularly challenge your muscles with heavy weight (10-12 reps seems to be the sweet spot) you can’t hope to maintain your body’s hormone cascade.

Once those hormones start circling the drain (as they do with regular aging), cognition and memory disappear with them.

I can help with all these in varying degrees, but ‘specially that last one.

Get your IQ boost here:

http://www.conorkellypersonaltrainer.com

I’m excited.

I’m gonna pound out another value-packed email for my small biz marketing list, then it’s time for my Bulgarian lesson.

Maybe the devil can’t have my soul just yet…

Happy Remembering,

Conor Kelly

Toronto fashion icon conquers her fear

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Two weeks ago, I told the story of an 86-year old client who came to me because he wanted to walk straight, and discovered we could help him think straight.

Today, the next installment.

Meet Catherine Hill.

Her story could easily be another topic, and indeed was the focus of an entire chapter in Linda Grant’s book, The Thoughtful Dresser.

(Holocaust survivor, came to Canada as a refugee, and went on to become a sort of fashion icon…one of the first to bring young-at-the-time designers like Versace and Armani to Toronto.)

When we first met she was 87.

At the time, I ran my business in a old boxing gym called Florida Jack’s, on the corner of Yonge and Bloor.  At FJ, you’d open a door on Yonge St. and the first thing you’d encounter is a giant set of stairs.

This was intimidating to Catherine.

We even mused as to whether it would prevent her from training with me.

Well, she decided not to let that stop her.

90 days later she was leg pressing 110 pounds.

And bounding up those stairs.

You see, things most of us take for granted can become a source of anxiety to seniors, especially if they haven’t done the required maintenance work while ticking up the miles.  It gets to the point where their perceived physical limitations factor into the decision of whether to go somewhere or not.

Now that’s a problem.

But one which Catherine proved was solvable.

Over the years I’ve had many success stories like her, folks who started in their late 70’s or 80’s.

And I want more.

I can think of few things more rewarding than helping someone get back quality years in their life.

So who do you know with that many candles on their most recent birthday cake?

Maybe it’s a parent or grandparent even.

If they’re anywhere near downtown Toronto (and still relatively mobile), I’d love an opportunity to meet with them and see if I can give them the same gift.

Pass along my number, 416 826 4844.

It’s literally the best thing you could do for them.

Oh, and in case you missed it, the not-so-subtle undertone of this story is, if she can do it, what excuse do the rest of us have?

For realz.

(As my five-year-old told me yesterday.  Hahahaha)

Happy Fear-Conquering,

Conor Kelly

#1 Success KILLER and how to beat it

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“In the words of the ancients, one should make his decisions within the space of seven breaths.  It is matter of being determined and having the spirit to break right through to the other side.” – Yamamoto Tsunetomo, Hagakure: The Book of the Samurai

Indecision.

Or better yet, a lack of decisiveness.

It’s killed more good ideas and more dreams than illness, misfortune and laziness combined.

Here’s my take on how to grab indecision by the jugular so you can claim your rightful, exalted destiny in this world:

Learn to put less weight on your decisions.

You see there’s a cognitive bias known as the “one-page bias.”

Using this filter, we tend give too much significance to the things that happen in a single day, and not enough significance to what happens over a year, or a decade.  In other words, we’re making *little* things count more than they should.

If for no other reason than your peace of mind, know this…

One day is one day.

It’s a page, in a chapter, in a section, in the book that is your life.

Your story.

What happens on that page generally matters much less than you think it does, you’re just not in the habit of looking at it that way.

And more…

The truth is, ultimately, NOTHING matters.

Fifty thousand years from now the sun will have cooled, and the earth will be nothing more than a big ball of ice.

That’s a fact.

It’ll be like we never existed.

I’m not trying to be nihilistic or depressing.

Things DO matter in their own time and place.

However, learning to take a broad perspective helps you to not go blowing sh*t all out of proportion.  It’s liberating.  It frees you to TAKE ACTION because you aren’t unevenly weighing the consequences of every choice.  You’ll be more relaxed, resourceful and positive, which helps you make better choices, too.

I’m all for thoughtful consideration.

What I’d spare you is the ‘paralysis by analysis’ that held me back for so long.

Remember, today’s only ONE PAGE OF YOUR LIFE.

The story will go on.

You’ll have the chance to write a new chapter.

Starting TODAY, no more indecision, ok?

Tell yourself, “ultimately, nothing matters.”

And go for it.

At some level you know what to do, you’re just not letting yourself do it.

For many of my success stories, simply making the decision to call me was the first step in a journey that changed their life.

Here’s your chance to practice being more decisive:

http://www.conorkellypersonaltrainer.com

Did you pass the first test?

Good…good.

Now go make it a great day.

Happy Deciding,

Conor Kelly

Want me to write emails for your biz?

conorkelLeave a comment

Many business owners are sitting on a gold mine, and don’t even know it.

What is that gold mine?

Their customer list.

Even small “bricks and mortar” businesses like spas, training studios, hair salons, and chiros sometimes have lists of 5K-10K emails that they seldom or never communicate with.

Take note…

Everything’s moving online.

Heck, people are even ordering groceries from Amazon now.

And online…

Email is KING.

No other medium on the world wide web is putting more sales into spreadsheets than email.

ANY business owner that’s not regularly in their customers inbox is leaving A LOT of money on the table.

Email’s been my go-to since 2007.

(In fact, I have readers who have been with me since then, and still read my emails, which is pretty amazing to me.)

I see no reason why someone with a list size like the above couldn’t add AT LEAST 100K, probably more to their bottom line THIS YEAR, with email done right.  For an online-based business with a good product/service mix, it would be much higher.

All that’s to say, my expertise, and my penmanship are now for hire.

I’m excited to announce a new addition to my suite of services:

EMAIL COPYWRITING.

I’ve been in love with the art form of email marketing since I first discovered it.  I’ve studied the masters, Perry Marshall, Ben Settle, Matt Furey, and direct response giants like Dan Kennedy, Claude Hopkins, and Jay Abraham.

More importantly I’ve got a system that can drive a massive increase in profits IMMEDIATELY for any business owner with a reasonably sized list.

So here’s the deal-e-o…

If you or someone you know is interested in chatting about having me write emails for your biz, please schedule a time here:

http://calendly.com/conorkel

I’ll ask you exactly six questions, and based on your answers I’ll be able to tell you, in about 15 minutes, if I can help you or not.  Specifically, I want businesses that I know will get a 10x return, or more, on my meager fee.

Now here’s the catch:

I am only taking on 4 clients.

(There are only so many emails I can write.  What do you want?  Geez, I’m not a machine.)

Once those spots are gone, they’re gone.

So if I’ve piqued your interest, act now.

Me = chomping at the bit.

SO PUMPED!

I’m gonna go meditate to try to calm down.

Breathe, Conor, breathe…

Happy Emailing,

Conor Kelly

Sleep better using this simple rule

conorkelLeave a comment

I like this.

It comes from fitness guy turned productivity expert, Craig Ballantyne.

Here it is…

The 10-3-2-1 rule.

No caffeine 10 hours before bed.

No food or alcohol 3 hours before bed.

No work 2 hours before bed.

No technology 1 hour before bed.

If there’s one I’m a little lax on it’s no food 3 hours before bed.

Just the nature of my days I guess.

I get home late and I’m often still short of my protein and calorie goals so I’ll raid my fridge.  It’s good eats, and usually still two hours before bed, so close enough.  I also happen to think if you’re more than a little hungry by that point, you should eat, even if it’s just 15-20 snacktacular almonds.

Also, further comment on the caffeine thing…

I used to drink coffee at 3pm or 4pm and not have it disrupt my sleep.

It does now.

And it took me a while to clue in to that little fact.

I share this because one’s metabolism can change.

Be open to changing with it.

For more simple rules that let you live slimmer, happier, and healthier, kick your heels together three times and you’ll wind up here:

http://www.conorkellypersonaltrainer.com

It may not be Oz, but there is a wizard to be found there. 😉

Happy Sleeping,

Conor Kelly

How I get travel perks and other neat stuff

conorkelLeave a comment

IMG_0950

Check out Yours Muscularly striking the classic Ocean’s 11 pose in front of the fountains at The Bellagio.

I’ve been in Vegas since Wednesday for a seminar.

Anyway, here’s a little trick I learned a while back…

Whenever I check in at a hotel, I always get a free room upgrade.

This time was no different.

Here’s how I do it:

1. By ASKING.

2. By EXPECTING a yes.

I’ll usually come up with some dubious rationale for why.

In this case, I’m staying at Treasure Island.  It’s my first time here.  Most places if they’re reasonably decent want to make a good first impression so you’ll come back.

So I go:

“It’s my first time here!  Can you give me a free upgrade?”

That’s it.

But the key is in how I ask.  It’s not so much what I say, as what I’m saying without actually saying it.  Catch my drift?  That means my body language signals that I’m expecting the affirmative.

I hold eye contact.  I don’t flinch.  I breathe.

And I wait for a response.

Ok, back to this trip.  The clerk looks me over (he’s sizing me up), then he checks his computer.  He says, “Well, Mr. Kelly, we have a room on the 22nd floor with a view.  It’s larger and has two queen beds.  But it’s $50 extra per night.”

To which I reply: “Is there anything you can do for me?”

Again, eye contact.  Breathing.

It’s like playing Chicken.

He who blinks first, loses.

After giving me another long, pondering look, he says: “I can do that for you Mr. Kelly.  We hope you’ll enjoy your first stay with us.”

There you have it.

That’s how it’s done.

I figured this out about 10 years ago and literally have not been told ‘no’ by any hotel since.

Will this always work?

Of course not.

But since we’re talking Vegas I’d place odds on a confident ask.

By the way, this is a power persuasion principle.

You can use it in all sorts of devious ways to get what your greedy little heart desires (and positively influence situations, too).  Just practice the habit of expecting a yes when you make a request and be sure your sub-communications match your words.

Be relaxed.

Wait it out.

What does this have to do with your fitness?

Part of what keeps deals like my mini Vegas caper from unraveling is having that good feeling in your body, deep down in your bones.

It’s the ultimate influence.

So start getting more of what you want, when you want it, here:

http://www.conorkellypersonaltrainer.com

Alright, that’s good for today.

I’ve got to head to the airport soon.

Catch you when I’m back in The 6.

Happy Persuading,

Conor Kelly

86 yr old gets his groove back

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In my career, I’ve had several clients start training with me AFTER the age of 85.

In one case, the client’s main goal was to be able to walk more confidently because he hated younger, stronger pedestrians zipping around him on the sidewalk.

He made great strides too.

(Pun intended.)

And the biggest benefit of his workouts?

His family reported a noticeably better MIND. He could express himself more clearly, seemed more “with it”, full of humor and wit, and his short term memory was on the rise.

All of this used to surprise me.

Not these days.

I’ve seen so many dramatic turnarounds in older adults now that I expect it.

The science bears this out as well.

The physical benefits lifting weights (greater strength, mobility, posture, and balance) are just the tip of the iceberg.

Aside from oxygenating the brain and releasing neuronal growth factors essential to learning, we now know that unless you challenge your muscles with resistance on the regular, you can’t maintain your body’s hormone cascade. And as your hormones nose dive with usual aging, so does your intelligence, memory, and ability to enjoy positive emotions like friendship, joy and confidence.

I bring this up because I’ve had a great track record with folks in their late 70’s and 80’s.

And I want more success stories.

I can think of few things more rewarding than helping someone get back quality years in their life.

So who do you know with that many candles on their most recent birthday cake?

Maybe it’s a parent or grandparent even.

If they’re anywhere near downtown Toronto (and still relatively mobile), I’d love an opportunity to meet with them and see if I can give them the same gift.

Pass along my number, 416 826 4844.

It’s literally the best thing you could do for them.

Anyway, I’m about to board a plane to Vegas, baby.

Seminar, not party time.

But I do love a good knowledge hangover.

Ha.

Until next time…

Happy Lifting,

Conor Kelly

 

Longevity secrets of the richest man in history

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It’s estimated that, at one point, John D. Rockefeller’s fortune exceeded $300 Billion.

Move over, baby Gates.

In fact, that’s enough to buy Bill Gates AND Warren Buffet several times over.

At 53, Rockefeller controlled most of the world’s oil.

But his health was failing.

He developed alopecia and shed all his hair.

Eyebrows.

Everything.

He could barely eat.

In a matter of months he’d lost 50 pounds from an already thin frame, and cut a gaunt, ghostly figure.  His doctors made it clear that if he didn’t retire now, he wouldn’t be around much longer.

See, John D. was a ball of anxiety.  He was slowly crumbling under the burden of his enormous wealth.  He once said, “I never put my head on the pillow at night without reminding myself I could lose it all tomorrow.”

Imagine the stress that caused.

So here are the instructions his doctor gave him:

1. Never worry about anything. Ever.
2. Always stop eating when you’re still a bit hungry.
3. Spend more time outside engaging in light activity.

Well, John D. took this advice to heart.

The senior Mr. Rockefeller was a different chap.

He never worried again.  Even when his life’s work, Standard Oil, was being picked apart by politicians for anti-trust reasons, Rockefeller stayed out of the office.

In his latter years he became the colorful, soundbite-worthy old codger he’s remembered as…the guy who, when asked by his driver why his son tips so much better than he does, replied, “he’s got a rich father.”

Alright, and secret #4 in this longevity protocol?

He started giving all his money away.

Medicine, science, education…so much of the progress we enjoy today can be traced back to Rockefeller’s generosity.

The result?

From one foot in the grave at 53, he lived to be 98.

That’s 45 years on borrowed time.

Not too shabby, wouldn’t you say?

Here’s what I’d like you take away from this.

(1) #’s 1-3 is pretty damn good advice.  If more doctors doled that out these days instead of anti-depressants, we’d be a much healthier society.

AND

(2) GIVE.  John D. Rockefeller spent the first half of his life trying to get, but wasn’t truly happy until he dedicated himself to giving.

This has everything to do with your fitness program, btw.

And anything else you want out of life.

Tony Robbins famously said, “the reason you’re suffering is you’re focused on yourself.”

Giving shifts your focus away from YOU.

It allows you to be immersed in what you’re doing, in contribution, without the fears, doubts and anxieties that can tend to inject themselves when you’re overly SELF-conscious.

And most people are so busy trying to GET the result they want, they never fully GIVE themselves to the process involved.

Ask not what your fitness program can do for you, ask what you can do for your fitness program.

Damn.

A lot of value right there.

Hope you caught it.

I just told you WHAT to do.

For more on HOW to do it, go here:

http://www.conorkellypersonaltrainer.com

Live Long and Prosper,

Conor Kelly