Saturday, January 9, 2021

HEALTH & FITNESS BARRIERS & CONSIDERATIONS SURVEY

Recently I had invited my readership to provide feedback on ways to keep them motivated and active during these trying times. The 10 question survey included health and fitness barriers and considerations - some are consistent with my readers while other responses are quite disturbing.  Below is a summary;

Most of respondents used Facebook as a media platform, while half also used YouTube and Instagram - this is quite consistent with my readers.  


Only half of those surveyed do any type of workout at home.   Most follow along with Youtube Videos while others use exercise apps or a personal trainer or coach.


Most people have no preferred day to workout, however, there does seem to be a slight preference to working out during the week rather than on the weekend.


Preferred workout time is early morning (before 8am) or mid-evening (5:30-8pm)

For those that workout, around half prefer to work alone while the majority do enjoy Group Classes or working out with a spouse or family member.


It was no surprise that lack of time was the main barrier in exercising.  Followed by Lack of Energy and Willpower - which affected about half of the respondents.   Consistency in training is the number one factor in getting results. Finding something they enjoy was the main factor in making consistency doable.


Probably the most interesting responses related to what people thought were the important factors to attaining a healthy lifestyle.  It was no surprise that exercise was number one, followed by sleep, then living with purpose and gratitude.  These are some of the main reasons for a healthy long life.


But, what was surprising, were two important areas that had little or no response - Plant-based Foods and the Environment (including toxic exposure)

Focusing Nutrient Dense Plant based Foods is one of the MAIN keys to Longevity. It has been proven in numerous studies and by the Centurions that follow this in the Blue Zone areas of the world.  Without a doubt, Plant Based Foods is the key to sustainable fat loss, disease reversal and reduced impaired health.


Maintaining a healthy environment is essential for helping people live longer and for enhancing their quality of life, yet no one felt this was an issue.  Here is a sobering statistic  23% of all deaths (and 26% of deaths among children ages 5 and younger) result from entirely preventable environmental health problems.  Chemical Safety, air pollution, Diseases caused by microbes, Global environmental issues, etc, DO affect your health!


These are all chronic issues that cannot be ignored, and I am quite surprised by people that suddenly find out they have cancer or diabetes, or have a heart attack or stroke and wonder “why me”....


Another sobering statistic is that almost three-quarters of those that answered the questionnaire eat mainly the Standard American Diet (S.A.D.).   Adults and children are becoming increasingly obese at an alarming weight and this is mainly thanks to our Standard American Diet (S.A.D.), which is heavy in saturated fats, refined carbohydrates, and processed foods.  We need to follow the dietary guidelines by Health Canada which is to eat plenty of vegetables and fruits, whole grain foods and protein foods. And choose protein foods that come from plants more often than meat.


As you can see from the Survey that I had sent out, the majority of people still don’t get it.  High blood pressure, overweight, diabetes, vertebrae deterioration, high cholesterol back pain, etc. blame it on “getting old”  yet most of these chronic conditions are preventable.


So ask yourself this - Are you okay with the status quo, or do you need to change?  

I hope you all ponder these results.  Wishing that all of you choose wisely so that you live a long life to the fullest!


Thursday, January 7, 2021

Holiday's are Over - It's Time to Use it or Lose It!

Hey, the Holidays are Over.

It's Time to Use It or Lose it - because you are Never2old to start!

If you are like me, age is just a number - You are only as old as you think or feel. It’s time to regain your self confidence, self worth, and self esteem - those things YOU deserve! So, join me and other Dynabods and prove that you are NEVER TOO OLD do just about anything!

Join a Dynbody Fitness Program - for just over a buck a day you get a scheduled program, on demand videos and virtual group fitness classes!


Thursday, December 31, 2020

Congratulations & Happy New Year!

Congratulations to the Dynabody Questionnaire Winners!

Congratulations to Bonnie W. for winning the 6 week Dynabody Fitness Program and to  Amanda S. for winning the Dynabody/Never2Old T-Shirt.


I would like to thank everyone that participated in the 10 question survey.  It’s your feedback that’s instrumental in understanding our local community.  I will be providing insights on the results in the new year


and to end it off....


Wishing Everyone a Happy New Year!




Saturday, December 19, 2020

6 Week Fitness Program is Santa Approved!

 


This program is a six week routine that is designed to help you improve strength, endurance, conditioning, and overall health. ..


Each week is a fresh new routine which incorporates cardio, resistance training, ab/core workouts, along with body coordination and stretching.  Here’s what’s included;


Two Virtual Online classes on Tuesday and Thursday’s 6:30pm start  (via Skype) - Along with new workouts I’ve included a couple of Mixed Martial Arts Conditioning sessions!


Access to the Trainerize App to which allows for planned workouts, exercises and coaching directly on your smartphone anytime, anywhere.  The added Dynabody Trainerize advantage includes a weekly Bodyweight workout, a core/abdominal workout and a Hybrid Dumbbell workout  - different each week.  Along with a regular stretching routine.


Only $60 for 6 weeks!


email: Dynabody@gmail.com for more infor.

Friday, December 11, 2020

Santa Approved Special - 6 week Online Fitness

 






















This program is a six week routine that is designed to help you improve strength, endurance, conditioning, and overall health. ..


Each week is a fresh new routine which incorporates cardio, resistance training, ab/core workouts, along with body coordination and stretching.  Here’s what’s included;


Two Virtual Online classes on Tuesday and Thursday’s 6:30pm start  (via Skype) - Along with new workouts I’ve included a couple of Mixed Martial Arts Conditioning sessions!


Access to the Trainerize App to which allows for planned workouts, exercises and coaching directly on your smartphone anytime, anywhere.  The added Dynabody Trainerize advantage includes a weekly Bodyweight workout, a core/abdominal workout and a Hybrid Dumbbell workout  - different each week.  Along with a regular stretching routine.


Friday, November 27, 2020

CREATING GOOD HABITS

 Everything you do is a result of habits.  Basically your life is a sum of all your habits.

Habits are the things we are so used to that they become our default even when we know better.   Bad habits like poor food choices, not sleeping, lack of exercise, smoking, or overindulgence in alcohol - things we know aren’t healthy for us, yet we keep repeating it.  


But what if you want to change? What if you want to form new habits? How would you do it?


One way to develop a new good habit is using the WOOP Method.

WISH-  Identify a wish that is important to you “I want to exercise more often”

OUTCOME - visualize the positive results that will achieve.

“I’ll have more energy and confidence” 

OBSTACLE - identify any challenges

“I’m tired after a day at work and don’t feel like working out”

PLAN - Figure out how you can overcome the obstacle(s) to fulfill your wish.

“I’ll have my workout clothes ready to go beforehand” 


The big thing is to start small - over time these changes will add up and have a good impact on your life.  More importantly, it is the repetition that will bring success.

So how do you make progress and push forward? 


By being accountable. By tracking what you are doing you can see that the time and effort you are investing is delivering results.  This works into your subconscious mind.


The conscious mind is capable of processing 2,000 bits of info per second while the subconscious mind can process 4 billion bits per second.  Which do you think will help you give up bad habits and begin to replace them with good ones?


Want more proof?? 

Your subconscious mind accounts for 83 percent of your brain mass and is responsible for 98 percent of your perceptions and behaviors including habits and beliefs, memory, personality and self-image


Accountability is the glue that ties Commitment to Results - it is one of the key actions to achieving your health and fitness goals.  Tracking your progress increases the likelihood of achieving success.  By monitoring your progress, you can see how far you have gone (brick by brick…). As you progress you get a sense of pride  and accomplishment - which is a huge motivator.  This is a powerful method for sustaining habit change.


Due to low-effort nature and repetition, habits become embedded into your behavior leading to bigger sustainable lifestyle changes.  Start a new Good Habit today!


References:

https://www.trainerize.com/blog/guide/habit-coaching-101/part-5-sustaining-habits/

https://www.trainerize.com/blog/guide/habit-coaching-101/part-3-making-habits-and-breaking-habits/

https://www.trainerize.com/blog/guide/habit-coaching-101/whats-a-habit-anyway/


Wednesday, November 18, 2020

HABITS THAT DESTROY YOUR BRAIN (AND YOUR MEMORY)

 Have you ever:

  • Went to get something and forgot what you were there to get?
  • Forgot a thought in mid sentence?
  • Having a hard time concentrating?

  • Suddenly forgot what you were about to do next


Brain fog isn’t a medical condition, but rather a symptom of cognitive dysfunction and is caused by
dying brain cells.  The World Health Organization estimates that the number of cases of dementia is estimated to more than triple by 2050.


Did you know that your brain stops growing at around 25 years of age.  When you reach 35 years old, your brain starts to shrink by 0.5% (half a percent) a year.  By the time you reach 55, 10% of your brain will be gone, 20% by age 75.   And, this brain shrinkage isn’t because you are “getting old”, it is Lifestyle related!


The good news is that Brain decay can be reversed - no matter how old you are.


How, There are 3 Habits that you are doing every day that damages your brain, memory and overall health.    These habits increase stress that destroys your brain, make you sick more often and causes dementia.


BAD HABIT #1:  LACK OF SLEEP

Your body needs over 7 hours per day of sleep.  Sleep Quality is more important than Quantity.  It’s at sleep that your body heals and your brain flushes out toxins to help improve brain functions.


Your brain shrinks by around 60% in volume to make room for the lymph nutrients that bathes our neurons in the brain.  These neurons are critical for the connections and network that drives our body.  It is this Glymphatic System which is made to work at Sleep.  


For most of us, a normal sleep duration of 7-8 hours will include 4-7 cycles of sleep.

During the first half of the night (think 10pm to 2 am), you get more deep sleep  (Body Heals)

and in the second half of the night (think 2 am to 6 am), you get more REM sleep (Mind Refreshes).


In deep sleep, the body heals. In REM sleep, the mind refreshes.


Here are some Helpful Tips for getting a good night's sleep; 


Waking up and going to be the same time each day

Your bed should only be used for sleep and sex not watching TV


Sleep with your bed raised at head to allow for lymph drainage.

Massage the Lymph nodes in the neck to promote circulation.

Cool and darken your bedroom at night.

Refrain from computer screens or watching TV before bed

Hide your phone, clock and other stressors which increase cortisol levels at night

Don’t drink alcohol, as it disrupts your sleep cycles

Create a relaxing routine - have a bath, read a book, perform breathing exercises.


BAD HABIT # 2 POOR NUTRITION - BAD DIET 


Diet plays an important role in staying healthy including combating brain fog.  A lack of proper nutrition increases stressors in the body. Some of the main foods to reduce are:


Junk Food

Parts of the brain linked to memory, learning, and mental health are smaller in people who eat junk food.  Berries, nuts, whole grains, and green leafy vegetables should be part of your daily diet as it preserves brain function and slows mental deterioration.  A Vitamin B-12 supplement also is useful in supporting brain function


Sugar

Sugar is not a stable source of energy for the brain & increases insulin and adrenaline which increases stress and anxiety, and leaves your body exhausted and depressed.


Salt  

Salt is bad - if in excess.  We get enough of this essential mineral naturally from our foods and don’t need to consume extra.  Stop consuming processed and packaged foods as these foods include over twice as much of the daily recommended salt you need.


Trans fats

Trans fats are dangerous to brain health. Do not eat fried foods, margarine, microwave popcorn, frozen dinners,  ice cream, cookies and crackers.


Other food allergy triggers include:

MSG,  aspartame, peanuts, and dairy

Remove these trigger foods from your diet and your brain health will improve.


BAD HABIT # 3 LACK OF EXERCISE / OR MOVEMENT


We were meant to move.  The longer you go without regular exercise, the more likely you are to have dementia.  In addition, you are more likely to get diabetes, heart disease, and high blood pressure - all of which are linked to Alzheimer’s. Plus, the more you move the more energy your mitochondria makes - supplying your body with the energy source it needs  


Learning to Move is more important than learning to read and write.  Your Mind and Body are One.   And you don’t have to start running a marathon.  Going for a brisk walk, a nature hike or a 20 minute bodyweight workout is all you need to get started.   


So, realize that “Getting Old”  is NOT an age number it’s a functional ability (cognitive ability) to do complex movements.  You are Never too Old to get moving.  Spend at least half an hour most days of the week being physically active.  


THE END RESULT

All of these bad habits have one thing in common - they affect our Stress levels.

Your body doesn’t know the difference between physical stress, emotional stress or chemical stress.  When your body can’t adapt, it goes into inflammation - not just your brain but other parts of the body.  This affects your Sympathetic state (fight or flight response). Over time this becomes chronic stress - it’s go, go, go….and overtime your body breaks down.


So how do change and get into that parasympathetic state - the relaxed and resting state?


MEDITATION 

Meditation directly counteracts the fight-or-flight response triggered by stress, calming your state of mind, and reducing the inflammation and stress that leads to premature aging and disease.  Meditation exercises your brain, it helps to detoxify the brain and reduce stress and anxiety.  Meditation helps you feel balanced and relaxed. 


BREATHING

A key factor to effective meditation is focusing on your breath.  You learn to pay attention to the breath as it goes in and out, noticing when your mind wanders from this task.  This helps to build mindfulness and gives your brain and organs a much-needed boost of oxygen, it slows your heart rate, and can lower or stabilize your blood pressure.


By adding Meditation and/or Breathing exercises into a regular routine, this becomes a healthy habit that helps counteract Memory loss and improves overall health.  This will also help combat some of our bad habits - like lack of quality sleep, stress or binge eating, and can make you feel more energetic so that you move more. Your body and brain will love it.


Use it NOT Lose it!