Saturday, March 11, 2023

You are Appreciated

 I Hope you know that YOU are appreciated! 

Some of us don’t hear "thank you" enough for all the hard work at home and at work . . . 

So I just want to say: THANK YOU again for being YOu.

It’s tough making a commitment to yourself and your growth, even during times of extreme uncertainty. 

If you haven’t reached your goals yet, that’s okay. 

If you haven’t created your ideal lifestyle yet, that’s okay.

If you still have self-doubt or fear or anxiety, that’s okay too . . . 

I congratulate YOU on just BEING here now . . .

and for me, taking the time to read my blog, emails, etc

It’s all towards the right direction to improve your mind, body and soul.

Sunday, January 29, 2023

Figuring out Distance and Steps Walked

 Here’s an easy way to figure out how far you’ve walked.  If you want to know the distance or how many steps you’ve walked it’s pretty simple.

Multiply the time you walked by 100.  This gives you the average meters you’ve walked.

On average you walk 100 meters per minute - when done at a moderate pace.

So if you’ve walked for 25 minutes x 100 and you get 2,500 meters or 2.5 kms.

Here’s a simple formula;




Example:25 min. x 0.1 = 2.5 kms walked

Now you want to figure out the steps?  How tall you are does matter a bit, but on average you do 1,400 steps per kilometer.   Women will do a bit more - closer to 1,500 steps while men have longer strides and do closer to 1,300 steps.

If you walked for 25 minutes or 2.5 kms, times it by 1,400 and you’ve walked 3,500 steps


So, if your goal is to do 10,000 steps a day plan to do around 72 minutes of walking (around 7.15 kms)

Sunday, January 15, 2023

Fitness Classes start January 17th & 19th, 2023

Reap the benefits of exercise – nature’s best medicine! No matter what your age, fitness level or ability, there is something out there for you.  Fight that boredom and kick that will power in full year.

Sign up for  Dynabody Total Fitness in-person classes

Tuesdays    Bannatyne School – starting January 17th.  6:30 to 7:30 pm


Thursdays  Strathmillan School – starting January 19th 6:30 to 7:30pm

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

Friday, December 2, 2022


Having a good mood is more than just feeling satisfied,  it helps boost energy, relieve stress and rubs off on others!   Hey everyone has bad days and gets grumpy, so how do we break that negative mood?  

Here’s a couple of suggestions;

  1. Appreciate what you have.  Sit back, close your eyes, take a deep breath and think of things our are grateful for; Your health, Your family, A Roof over your head, Good Food, etc

This helps open up your mind and redirect that negativity.

  1. Act as YOU would like to Feel

If you want to be more positive, then you need to act that way. Even if you don’t feel like it, turn the switch and do your best to be enthusiastic.

If you have a task in hand, think of it as a fun challenge that you can overcome.

Answer a text or email with a positive response.

  1. Give Someone a Compliment.    

Giving someone a genuine and thoughtful appreciation is a powerful tool of human good that leaves a beneficial imprint.  Both you and the receiver feel better after.

Here’s a little hint;  Need to correct someone’s bad habit?  Don’t start with criticism, first give a compliment and work your way into the change suggestion.

Just remember, think Karma -  what goes around comes around.  When you give a compliment such positive actions can influence your future.  This act boosts your mood and has a lot of positive outcomes.

Saturday, November 5, 2022

Being Multi-Dimensional

When most people think about being physically fit they consider four main components 1) Endurance 2) Strength 3) Power/speed 4) Flexibility

However, there is more than that.  You need to include;

Balance, Coordination, Agility, Reaction Time, Body Composition and Mental Toughness.

Being physically fit is multi-dimensional. 

That is why my fitness classes or “bootcamps” focus on all the above components, or more specifically, in Functional Training.

Functional training stresses movement over muscle and relies on neurological adaptation to strength and mobility. The key to functional training is integration - it teaches your muscles to work together. This is different from your conventional weight training routines which isolate muscle groups. Functional training bridges the gap between strength, power and speed to achieve peak performance.  It is not gender or age specific. No matter what fitness level you are at, you will benefit from such training. This type of vigorous, strenuous, regular activity is mentally and physically exhilarating.

And why stay fit?  Here are some reasons:

1) Enhance physical development – strengthen you immune system.

2) Build self-esteem and self-confidence – creates a positive well-being.

3) Reduce Stress and anxiety

4) Enjoy a deeper sleep

5) Gain mental acuity – experience better focus and memory.

6) Live longer and healthier life.

Remember, your body adjusts to lower levels of physical activity the same way it adapts to higher levels. This is the REAL reason why people “get old” or out of shape. USE promotes function. DISUSE promotes deterioration. You choose…..

Monday, September 19, 2022

Dynabody Classes ON NOW!

 Dynabody Fitness  has two In-person evening sessions available from 6:30 to 8:00 pm

 Dynabody Total Fitness - Tuesdays - Bannatyne School

Dynabody Total Fitness - Thursdays - Strathmillan School

To Register, contact the St. James-Assiniboia School Division Continuing Education office 204-832-9637 t

or email: for more information

Include or do it alone using Dynabody’s Online Fitness Training.  Daily planned workout program using the Trainerize app with virtual classes available.