The Ideal Waist Size???

 Last blog post I talked about BMI or Body Mass Index to determine a person’s health in relation to the growing obesity epidemic.

BMI is calculated using your weight and height (your weight divided by your height squared). There are a number of websites that can easily provide you with your BMI.  Here is a couple of links;

 https://www.heartfoundation.org.au/bmi-calculator

https://www.cdc.gov/bmi/adult-calculator/index.html

The problem with BMI, is that even though you may have what's considered a healthy BMI - let’s say a BMI of 20 to 22, the body mass index doesn’t take the composition of the weight into account.  For example, bodybuilders are heavy for their height and will have a high BMI.

The World Health Organization defines obesity as a body fat percentage over 25 percent in men or 35 percent in women. At a BMI of 25, which is considered just barely overweight, this would be incorrect as it doesn’t take into account the body fat percentage. 

Along with BMI, a person’s waist circumference should be looked at.  According to Dr. Michael Greger of Nutrionfacts.org, someone with “normal-weight central obesity,” meaning someone not even overweight according to BMI, but fat around the middle, may have up to twice the risk of dying compared to even someone who’s obese according to their height and weight!

Increased risk of metabolic complications starts at an abdominal circumference of 31.5 inches in women and around 36 inches in men.

According to Dr. Greger, the good news is the riskiest fat (visceral fat) is the easiest to lose. If you are severely obese, you may have to lose 20 percent of your weight to realize significant improvements in quality of life. However, for most, just a 5 percent weight loss (just 10 pounds for someone weighing 200 pounds), blood pressure and cholesterol improv cutting your risk of developing diabetes in half.

To learn more about what’s the ideal waist size check out Dr. Greger’s video check it out here;

https://nutritionfacts.org/video/whats-the-ideal-waist-size/

Next time I will be discussing tips to losing that visceral fat.

Can you be Fat and Fit?

Can you be fat and fit? According to Dr. Greger of Nutritionfacts.org the answer is NO.

In a study of more than 600 centenarians (those living over 100), only about one percent of the women, and not a single one of the men, were obese. “metabolically healthy” obese individuals have an increased risk of diabetes, and fatty liver disease, and cardiovascular events, such as heart attacks, and/or premature death. Bottom line: there is strong evidence that so-called “healthy obesity” is a myth.

Acccording to Dr. Greger’s video on “What is a Healthy BMI” https://nutritionfacts.org/video/whats-the-ideal-bmi/cording to Dr. Gregor’s

Many “fat-activists” try to downplay the risks of obesity, even as they may be among the epidemic’s greatest victims. Lynn McAfee is the director of medical advocacy for the Council on Size and Weight Discrimination, and routinely takes part in obesity conferences and government panels on obesity. “I’m not actually particularly that interested in [health],” she is quoted as saying, “and God I hate science.”

BMI is calculated using your weight and height (your weight divided by your height squared). There are a number of websites that can easily provide you with your BMI.  Here is a couple of links;

 https://www.heartfoundation.org.au/bmi-calculator

https://www.cdc.gov/bmi/adult-calculator/index.html

The truth is, a persons BMI or Bodyweight Mass Index must be considered when considering a person’s health.  Your BMI is a key  indicator used to determine a person’s optimal weight based on their height.  A BMI between 20 and 22, is associated with the longest lifespan. So for someone who stands 5’6” the average weight should be between 124 and 136 lbs (56 to 62 kilos)

There are some caveats when considering BMI.  Body mass index doesn’t take the composition of the weight into account.  This I will discuss next time.

Finally, one major thing to consider is quality of life.  Those with an ideal BMI have a better quality of life.  If you want to live a long time you don’t want to be spending your time stuck in a bed or chair do you?....

What’s the Ideal BMI? Michael Greger M.D. FACLM · January 6, 2021 · Volume 52

#dynabodsrnever2old #never2old#nevertooold #never2old #never2old2learn #FitnessClasses #DynabodyFitness #Dynabodyrocks

Dynabody Fitness Classes start January 7th & 8th 2025!

Work your way to a healthier you -Dynabody Fitness Classes start January 7th and 9th, 2025 - every Tuesday and Thursday evening 6:30pm to 7:30 pm.  

To register, contact the St. James-Assiniboia Continuing Ed office at: 204-832-9637 or email: Continuinged@sjasd.ca

 Use it not lose it!

Avoid Dangerous Moves

 You probably know that I’m a big Bruce Lee fan.   Without question, Bruce Lee was the most famous martial artist of our time and had the physique that matched. It’s hard to believe Bruce was 5’8” and weighed only 128 pounds.  He  used a rigorous three days per week weight training program to sculpt his body.  However, he sustained a serious back injury after performing the good morning exercise which left him in a bed for over a year (where he wrote his book - Tao of Jeet Kune Do).  At the time doctors said he would never walk again.  

This taught Bruce an important lesson - to avoid dangerous moves that aren’t necessary.  Due to Bruce’s will and perseverance he not only proved the Doctors wrong, but started his movie career.

There is no denying that you need to maintain muscle, as muscle loss contributes to chronic inflammation and hormonal imbalance.   You don’t need to spend endless hours in the gym, just working out properly, along with eating real food, rest, and sleep for recovery.

If you want to maintain strength, be healthy, with a great quality of life, joining my fitness classes is a good way to start.  I can show you proper technique to help get the most out of your workout while avoiding those dangerous moves.

One Small Step into something new

It’s been a while since I’ve sent added to the blog.  I hope your summer has been great. I can’t believe we are already at the Labor Day Long Weekend!  Have you tried something new this summer?  I started learning the Harmonica.  Although I am nowhere near to jamming Whammer Jammer on stage like Magic Dick could but, hey, I’ve enjoyed the process.

Like anything in life it may be uncomfortable to make a change and get out of your comfort zone. But life is a journey and you need to keep moving forward.  As stated by one of my fitness and martial arts heroes - Bruce Lee, “Be Water My Friend.  Keep moving, like water,  not stagnant, you must flow to grow…”

So, if you feel stagnant, unmotivated, lost, or doubt your own ability to change, start by taking one small step into something new - in a positive way..

• Incorporate movement into your daily routine.

• Try to do 10 pushups or go for a 10 minute run if you want to get into better shape

• Engage in meditation and self-reflection, adopting a growth mindset.

• Challenge yourself to refrain from processed food and alcohol for a week.

• Expand your social network - join a club, take up painting, pickleball - you name it.

Making positive changes is possible.  Realize that YOU deserve a wonderful life - but only YOU can make it happen.

If you want to improve your strength, stamina, coordination and energy levels join a Dynabody Fitness class! We start October 1st and October 3rd. With the emphasis on proper technique and coaching - there is no better way to refresh your body, restore your energy and beat stress.

Join the Fall Fitness Classes;

10 Tuesdays:  October 1 - December 3,2024   Location:   Bannatyne School, 

10 Thursdays: October 3 - December 5, 2024   Location:   Strathmillan School,

Classes run 6:30 - 7:30 pm

To Register, phone the St. James-Assiniboia School Division Continuing Education office 204-832-9637, or,  email me for further information.

Chance of Dying in a Fall!

 Did you know that if a woman who is 65 years of age has a fall and breaks her hip, there is a 29% chance she will die within the first year - and that is if they get surgery.  If they do not get surgery the chance of dying is 79%!  And, if she does survive, the rest of her life is subject to chronic disability.

This is some shocking findings I learned from listening to a Mel Robbins podcast about the latest research about menopause with Dr. Mary Claire Haver.   

(Here’s a link to the podcast  https://www.youtube.com/watch?v=ReFZ__ZeSEQ)

This is why exercise is so important.  As Dr. Haver explained, we all need to move our bodies. 

You MUST do resistance (weight) training. 

For women, muscle is more important than being skinny.  This is no different for men.  And you are Never 2 Old to start!

Build strength, improve balance and coordination.  

There’s still time to register for the Spring Fitness Classes.  

10 Tuesdays:  April 9 - June 11,2024   Location:   Bannatyne School, 

10 Thursdays: April 18 - June 20, 2024   Location:   Strathmillan School,

Classes run 6:30 - 7:30 pm

To Register, phone the St. James-Assiniboia School Division Continuing Education office 204-832-9637, or, simply email me.

Fitness Classes start - Tuesday April 9th and Thursday April 18th!

 Don't forget to sign up for Dynabody Fitness Classes - they start next week!

Tuesday - Bannatyne School - April 9th.

NOTE however that Thursday's classes at Strathmillan School will not start until the following week on April 18th. 

Classes run 6:30 - 7:30 pm

To Register, contact Wanda or Signy at the St. James-Assiniboia School Division Continuing Education office 204-832-9637.

And hey, about science.  It's a proven fact that strength training and maintaining muscle is a precursor to longevity.

So let's have the best quality of life we can!

See you in class!

Doug