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My Retirement from Personal Training / Sports Training

July 22nd 2017.

On June 24th, 4 weeks ago today, my wife gave birth to our son Richard. I write this on my laptop while he sleeps (and farts) curled up next to me on a baby blanket.

On August 28th I will be officially retiring from being a personal trainer / sports trainer and I will begin devoting my time towards being a full time stay-at-home dad while my wife pursues her law career.

This means I only have 5 weeks and 1 day before my official retirement. Anyone in Toronto wishing to have archery lessons - which is my main thing this time of year - should contact me ASAP if they are seeking to have archery lessons.

This will therefore effect scheduling. As the Retirement Day approaches, I will be encouraging any new students to either choose a lesser number of lessons, or a very aggressive schedule to get the lessons done ASAP.

People seeking to have 10 archery lessons should be thinking of 2 or even 3 lessons per week, instead of the normal one lesson per week schedule. The goal being to get all the lessons done before August 28th.

Outstanding Lessons

Any outstanding lessons will either be refunded or conducted on weekends in September 2017. I am hoping to have all outstanding lessons done before the end of August, but there might be a few people who need to have their lessons on weekends in September or refunded.

The Archery Coach formally known as Charles, February 2017
Semi-Retirement???

After August 28th I will also be raising my rates and my availability will become extremely limited.

I am already the most expensive and most sought after archery instructor in Toronto - hence why I have been able to raise my rates multiple times over the years, due to the demand. However with retirement, I will be raising my rates again to compensate for the fact that I will need to arrange babysitting for a newborn / toddler just to make it possible for me to teach people seeking archery lessons.

So that means I won't be retiring from personal training / sports training entirely, rather my availability and willingness to teach will be highly dependent on a variety of factors, such as the availability of a babysitter, my personal availability, etc.

Richard's first trip to the Toronto Archery Range
So what will I be doing in the future?

Well, asides from changing Richard's diapers, clothing him, bathing him, feeding him, burping him, letting him sleep on my chest, teaching him how to go potty, teaching him archery, baseball, fishing, how to read, how to write, how to do math, how to cheat at poker...

On my To Do List I will also be doing the following:
  • Finishing my second book about archery and finally publish it.
  • Perhaps write a few more articles for Archery Focus Magazine or other archery publications.
  • Writing archery equipment reviews for archerytoronto.ca.
  • Bowmaking. I have 2 pieces of cherry and 2 pieces of black walnut just waiting to be turned into pyramid bows / flatblows.
  • Wooden arrow dowel making. (I started making a wooden arrow dowel jig two years ago and I would love to finish making the jig and start making arrows.)
  • Arrow fletching.
  • Making Bowstrings / Re-Serving Bowstrings.
  • Repairing Compound Bows (a rare skill, but nevertheless).
  • Working on my other website projectgriddless.ca, which is dedicated to off-the-grid living, survivalism, and bow-making.
  • Teaching archery to actors and thespians - I got into this years ago and I plan to keep doing this.
  • Doing trick shot videos.
  • Fishing and Bowfishing.
  • Working on my culinary skills.
  • Working on my carpentry skills.
  • Various fitness goals.
  • Sleeping in more often.
  • Camping.
  • Travel.
  • Raising my son to be a good person.

*Special Note* It is also theoretically possible that my wife's law career might take us outside of Toronto, possibly moving to a smaller city or town within Ontario, but I am very confident that even if that did happen, we would be back as both my wife and I have family here in Toronto and it is above all else, our home. If however we ended up living in a rural area that we could potentially get horses, lets add the following things to my To Do List:
  • Buy horses.
  • Breed horses.
  • Horse maintenance.
  • Pay expensive vet bills.
  • Teach Richard how to ride.
  • Get into equestrian archery.
  • Opening an archery range / horse-riding school.
So yeah, plenty of possibilities in my future. My retirement from being a personal trainer / sports trainer is simply a new step on a long road of adventures.

The future? We shall see.

How to Set Realistic Weightlifting Goals

If a person goes to the gym and sets for themselves an unrealistic goal of someday "bench pressing 400 lbs" they are basically just setting themselves up for failure.

What people should do instead is to first determine the following:

How much can I currently lift doing particular exercises?

So for example, if their chosen exercise is the bench press, and they can currently bench press 120 lbs, they should then set a new goal that is within range. Like bench pressing 125 by the end of the week, and later trying to bench press 150 within several months.

Those are realistic goals a person could set.

And the trick here is that such goals will vary with the person.

A much stronger person, who can already bench press 170 lbs might set a short term goal of 180, and a long term goal of 200.

Thus goal setting with respect to weightlifting should be to do the following:

One - Make a system / schedule whereby you are doing a variety of exercises geared towards achieving your weightlifting goal.

Two - Set a short term goal.

Three - Set a long term goal.

Four - When you achieve your short term goal, set a NEW short term goal that is slightly harder, but still below your long term goal.

Five - Keep setting and achieving your short term goals until you eventually achieve your long term goal.

Easy.

But the first trick is knowing how much you can already manage. Then you will have a better idea of how to set realistic short term and long term goals.

When setting such goals you should also be setting goals that are SAFE!

And if you know you are stretching the limits of safety, at least get yourself a spotter so you lower the chances of seriously hurting yourself.

Weightlifting Fails, Things Not To Do

Realizing That Was Stupid
GET A SPOTTER!

5 Slimming Foods for a High Protein Diet

Guest Post by Henry V.

Eating healthy foods can greatly help in losing weight painlessly. Sometimes it is just a no-brainer when it comes to picking foods that you just know are good for you. Check out the foods below and get to know the evidence.

Many people use to hold misconception with the foods and weight loss. They often starve themselves and rush to lose weight quickly. But, this is the injustice and the mistake you commit to the body.

Our body needs to be fueled up with the nutritious food items to stay healthy and fit. So, eating sufficient food and consuming certain nutrients is not only essential for the better functioning of the body but also it promotes weight loss.

In the same way, protein is one of the most beneficial nutrients in the body. It is used for repairing muscle tissue and many of the other tissues in our body that suffer wear and tear.

How can Protein help you to lose weight?

Incorporating protein-rich food items to the diet eliminates the hunger pangs and makes you feel fuller for a longer period of time. When you are satiated, there are little chances that you crave for the junk foods and intake unnecessary calories.

Protein gives energy to the body, that ultimately helps in burning calories and growing muscles. This is the reason why protein supplements are consumed by the people going the gym.

Now that we have learned the benefits of protein in losing weight, let us check 5 protein-rich foods that would be helpful for being into toned shape.

Eggs

1 or 2 eggs a day would add a good amount of protein to your diet. Apart from the protein, eggs are a good source of vitamin D, vitamin B12, vitamin B6, vitamin A, iron, zinc, magnesium, and calcium.

This is the main reason behind the title awarded to the eggs as the healthiest food.

Legumes and Beans

Consuming legumes and beans are considered to be the best substitute to that of lean chicken. This is the main reason, why these foods are considered to be the richest source of protein for the vegetarians.

A half cup of cooked beans serves 7-10 grams of protein. Therefore, beans are considered as the superfood. Apart from being high in proteins, it has several other benefits that keep brain, heart, muscles and intestines healthy.

Pan Fried Lake Trout
Fish

Be it lean chicken, salmon, turkey, cod or tuna; they are the richest source of proteins. Every 100 grams of these food items contains approx. 40-55% of the protein which is quite more. This is not it! They are a prominent source of vitamin B12, vitamin B6, omega 3 fatty acids, and iron. Moreover, it has capability make you satisfied for protracted.

For obvious reasons you should try to avoid deep fried fish covered in batter, and also avoid fish that has a high mercury content. Lake fish (freshwater trout/salmon/catfish/crab/etc) is generally safer than oceanic fish (halibut/tuna/saltwater bass/shark/etc) when it comes to mercury content.

Low-fat Dairy (Milk, Yogurt)

Yes, your favorite food items are healthy in order to maintain a fit body.

A glass of low-fat milk a day feeds sufficient amount of protein that has fewest calories and highest amount of calcium in it. Whereas the appropriate proportion of cheese and cottage cheese would fuse additional protein to the body. (Avoid cheeses that have higher fat / higher salt content.)

Consuming 4 ounces of Greek yogurt feeds 6 grams of protein and brings in oodles of nutrients and healthy bacteria. It improves the digestion process. For added flavour / nutrition toss some berries in with the yogurt too.

Whey protein powder is technically made from milk whey, so it also falls into this category. Whey is a byproduct of making cheese. In its powder form it is usually used by bodybuilders, weightlifters and athletes - but their goals are not to lose weight, it is to bulk up in muscle. As such whey protein powder is handy if that is a person's goal, but if they want to slim down they would probably be better off avoiding the whey powder completely. Thus please use a dose of discretion.

Healthy Nuts

Almonds, cashews, and pistachios are considered to be some of the healthiest nuts as they are lowest in calories. Additionally, it contains 40% of the protein among all other nutrients. Dietary fibers, magnesium, and calcium in it, proves to be the companion nutrients that helps to maintain a flat belly.

In terms of protein content almonds, pistachios and cashews also have the highest protein content (in that order). Almonds have 21 grams of protein per 100 grams, whereas pistachios have 20, and cashews 18 grams respectively.

If you don't enjoy almonds, cashews, and pistachios, not to worry. Many other nuts are also pretty healthy to eat too, even though they will have slightly higher calories.

Conclusions

As everything in excess can be harmful, it is necessary to intake sufficient quantity of protein. If taken in the correct proportion with vegetables/fruits, then it would definitely promote the weight loss and help you in keeping your body in toned shape.

Considering above slimming foods that are high in protein won't bring any side effects. This is because they are natural sources of protein.

Ultimate tricks to getting a slim thigh - Achieving that perfect thigh gap

You must have gazed at women wearing tiny shorts, seeing their legs perfectly slender and slim and wishing that they were yours! Or you must have walked down the roads and hated the fact that your thighs rubbed against each other. Since then, you must have been trying your best to get slimmer and get rid of those huge thighs. You must have been doing your best to get those sexy legs which you always wanted. Well, accepting the leg challenge is something that most women fail to figure out. There are too many experts who are asked the question about how to get that ultimate thigh gap. Here are few must-follow steps for you to reduce thigh fat and get that much-coveted thigh gap.

Step #1: Lower your calorie intake

Getting a gap between your thighs mean losing weight and losing weight means counting your calories. You have to know the exact amount of calories which your body needs during daytime and how much exactly you should be eating in order to lose weight. After all, it is impossible to lose weight when you don’t know what exactly you’re eating. You can try an online calculator for calculating calories to determine how many calories you should be eating every day.

Step #2: Cut down on carbohydrates

One of the best ways in which you can slim major parts of your body is by cutting down the carbs which you consume. Try following a diet which cuts down most of the high carb foods like bread and replace the carbs with animal protein like meat. So, whenever you crave for bread, eat protein. As soon as you stop having carbs, your body will start using the fat to convert into energy and this way you will start burning fat.

Step #3: Lots of small meals have to be taken

If you wish to lose enough weight, you have to make your metabolism rate work for you. When you change your eating habits from 2-3 meals to several meals spread throughout the entire day, this will make your metabolism work in your favor. This way, your metabolism will continue burning calories even when you’re taking rest. In all ways, you get messed up when you eat big meals.

Step #4: Cardio, cardio and lots of cardio!

In case you wish to slim down your thighs badly, cardio is perhaps the greatest ways of doing it. High intensity cardio will burn the excess fat in your body and also tone your leg muscles. However, don’t forget to take into account your body type. If you’re a Mesomorph, you already have muscular legs and hence you don’t need to focus on growing your legs further. Go for power walks, spinning classes, jumping rope, running and aerobic exercises as they are extremely good options.

Therefore, if you’re still not intrigued enough with the steps given above, you can click to see more. Follow the right diet and carry on with the best cardio workout to get that sexy gap in between your thighs.

Archery Lessons Syllabus, Updated 2017

This page is an update to my Archery Lessons Syllabus, so that students have a better idea of what to expect when they sign up for 1 or more lessons.

Regarding packages it really depends on how much you want to learn:

3 Lessons - $170;
  • First lesson includes safety lecture, eye dominance test, lecture on how to aim, lecture on proper form, and archery lesson focuses on field archery (targets at different distances).
  • Second lesson focuses on target archery (one distance, 60 feet) and includes a lecture on arrowheads.
  • Third lesson focuses on long distance field archery and includes a lecture on arrow spine.

5 Lessons - $270;
  • Fourth lesson focuses on target archery but introduces a different way of aiming (gap shooting) which is useful for shooting at moving targets. Includes a lecture on how to wax a bowstring.
  • Fifth lesson can vary sometimes, but usually focuses on teaching the archer how to shoot while in motion and/or shooting from a kneeling position. Includes a lecture on types of fletching and pros/cons of different fletching types.

10 Lessons - $520.
Lessons 6 to 10 usually vary on the student, focusing on the student's individual needs but covering a range of topics depending on what the student is more interested in and also special attention to getting rid of any remaining bad habits so that the archer can shoot competently using several different bows/poundages. Topics may include:
  • Adjusting for Wind Conditions
  • Long Distance Shooting
  • Shooting at Moving Targets
  • Precision Archery Practice
  • Instinctive Archery
  • Mental Discipline
  • Aiming Exercises
  • Flight Archery
  • Longbow / Flatbow / Shortbow / Horsebow Form
  • Horsebow Releases
  • Various mini lectures on a variety of topics. eg. How to string a longbow, how to repair a bowstring, how to oil a wooden bow, etc.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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