Friday, March 5, 2021

PROPER BREATHING TECHNIQUE

Your breath is one of the easiest ways to get into the Parasympathetic or relaxed state.

The parasympathetic pathway is where your mind realizes that your body can relax, rest, and feel safe. On the other hand, the sympathetic pathway is responsible for preparing for an emergency, and unfortunately for most of us, our bodies are continuously in this high alert state, increasing stress and anxiety.

 To improve your breathing, you need to become aware of your breath. Mobility only happens when you get into the Parasympathetic system.  Breathing through your nose is an important way to tap into your parasympathetic relaxed state. Breathing through your nose helps to release more nitrous oxide, opening up the blood vessels and decreasing blood pressure.

With nasal breathing you get 20% more oxygen than through your mouth.  Air is slowed down, filtered, moistened and pressurized.   Your heart rate stays lower even when the intensity of your exercise increases.

 Another way of looking at your breathing is trying to sync your breath pattern;  4 second inhale, 2 second hold, 6-8 second exhale, 2 second hold.


Inhalation is considered the sympathetic state  (eg: get scared you inhale and hold your breath)

Exhalation is your parasympathetic state (eg:  think about going to the spa, you tend to give a relaxed sigh) So try and exhale longer.  4 second inhale and 8 second exhale

You need to manipulate the diaphragm to expand, not just the belly but the lower rib cage also.

This is key to reducing stress,as it frees up the tension in  your neck muscles and rather than using the upper chest muscles to breathe you focus on your lower diaphragm.

Upper chest breathing with heavy inhales can cause soreness of the neck, tension headaches, and nerve tension.

“Belly breathing”, which engages the diaphragm, is the natural way of breathing (not the chest)

By regulating your breathing through diaphragmatic and nasal breathing  you retain more carbon dioxide, expelling it out more controlled, you become able to handle the stress more within your body.  Another way is to turn on the cold water when showering, but hey, that’s a discussion for another time…. 

 

Reference: https://www.muscleintelligence.com/nasal-breathing-for-performance-james-nestor/

Thursday, March 4, 2021

 JOIN A FREE VIRTUAL FITNESS CLASS!

Tuesday and Thursday evenings 6:30 pm

Experience the advantage of a real-time Virtual workout,  exercising at home, on your own, while virtually working out with others. Pandemic, Weather, Rushed - NO WAY! 

Get that sense of satisfaction, motivation and increased endorphins “Hello happiness!” you need!  

Email dynabody@gmail.com if interested!




Monday, January 25, 2021

6 week Dynabody Functional Fitness Program just $55

6 week Dynabody Functional Fitness Program  just $55 

Includes 12 Live Virtual Classes (Tues & Thurs) and  the Trainerize Mobile app.

Access to the Trainerize App to which allows for planned workouts, exercises and coaching directly on your smartphone anytime, anywhere. eTransfer or email me for particulars.






















$40 for 10 Live Virtual Fitness Classes. 

Tuesday & Thursdays 6:30pm (Central Time)

March 16 - April 15, 2021

or

May 4 - June 3, 2021

That’s $4 per class!

SJSD Coned - Dynabody Virtual Fitness Classes

Contact: St.James Assiniboia Continuing Education at 204-832-9637

Or email reply to Signy at ConEd:   signy.mcintyre@sjasd.ca

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.