I met Todd Mendiola a few weeks ago when I took one of his classes at Barry’s Bootcamp — I was immediately hooked. No joke, Barry’s Bootcamp is one of the best workouts I’ve ever had, and I’ve tried countless classes all around New York City. With that in mind, I thought Todd would be the perfect person to interview as we ease our way out of the summer into the fall to get his fitness advice on how to stay motivated and in shape so we can look and feel our best!
Once summer ends and we begin to layer on clothes, many people give up on their fitness routine. What keeps you motivated to stay in shape?
In the fall, days shorten and people’s eating habits change. It is important to remember the weather and temperature outside give as that added incentive to “eat bad” or to “not care” when we really do. We layer up in clothes and forget about our bodies. So patterns start early in fall and go through winter. My responsibility as a top NY trainer is to keep reminding my students and clients everyday the importance of healthy, clean eating over the period of 6 months, realistically all year. Breakfast in the winter is important as the sun drops at 5pm. Eat early so your eating habits during the day won’t include snacking. For the most part, professionals go to bed earlier so the last meal of the day should come earlier in the evening and breakfast should always be a large meal including, protein, simple carb’s, and nutrient-rich vegetables. If you can commit to healthy eating in the fall and winter months when there are several holidays, then the challenge becomes less, and the “lifestyle” begins to emerge and it becomes less of a challenge and more of a lifestyle.
For people who are just starting to workout and train, what do you recommend?
It is important for them to have a reason, intention on why they are starting or how they got there. And, also, they should have someone fit and healthy that they inspire to be like or someone to motivate and believe in them. This could be an instructor, friend or a video/TV personality. Walking outside or on the treadmill is a good start. Taking the time to count how many calories they are consuming a day and then researching what the average calorie intake a day would be for there body type and age. When someone new to fitness is shown on paper how many calories they consume a day, including fat intake, they are shocked at the results.
This usually is the best incentive to get someone on the right path if they are passionate about taking care of themselves and living healthy. They should cut out most processed foods and change some bad eating habits. And start light weight training or resistance band training while learning new eating and lifestyle changes. Group fitness classes have changed so many lives just by the interaction with others that have the same issues, or just moving to music and sweating with others. This allows them to learn safe weight routines like we do at Barry’s Bootcamp, and the sense of challenge and success before and after the workout. This changes attitudes for people just starting to workout. Strong cardio classes like Flywheel Sports is another way to kick your metabolism in early on and still get a huge calorie burn on a bike to amazing music in just 45 minutes. It will give them a sense of there own empowerment.
Are there any pre- and post-workout snacks that you can recommend?
I don’t use the word snack because it eludes to eating for fun when you really don’t need to. If you are in optimal shape your body will let you know it needs food intake. You should eat small meals every two to three hours. A strong protein shake after a major workout is great for one meal.
Is there an optimal cardio/weight training time break down?
Your workout should include one FULL hour including a stretch after. Twenty-five minutes should be devoted to heart rate and cardio.
The other 25-30 minutes should be weight training and abdominal and lower back work. If you commit to both in every workout, you will find your metabolism, muscles, and cardiovascular system will all work together to give you optimal fitness potential.
It isn’t one or the other, it is all 3 including stretching out all muscles being worked out after your workout. Too many people don’t stretch, and posture and range of motion problems begin. Stretching increases circulation, lengthens muscles, increases flexibility and overall reflex patterns.
What do you say to women who think they will bulk up by weight training?
I have been training women for 17 years. Weight training will only bulk them up if they are lifting weights so heavy they can only produce 6 to 8 repetitions. Light weight with high repetitions is the best way for women to stay lean and gorgeous. Yes, if they are consuming large amounts of protein and calories daily with a heavy workout routine, they will bulk up, but also remember that women don’t have the testosterone levels of men so it is usually hereditary.
What can people do at home if they don’t want to or can’t workout in a gym setting?
I have some stretch bands and the P90X video. P90X is a great vessel to learn at-home workout techniques. I stand by this workout and love it! You can do resistance and stretch training right at home including abdominal or simply meditation with long band stretches.
What are some of your favorite songs on your playlists right now?
I love most music. I love the variety of music we can put together at Flywheel Sports and I love mixing my music for Barry’s Bootcamp at Garage Band on my Mac. I simply don’t have a favorite because music is changing and the term “music is the universal language” is exactly that. Music has many meanings to different people. If it puts a smile on my face or warms my heart, I will use it.
Image: Todd Mendiola
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