Top 20 Fitness Trends for 2023

 According to the annual ACSM's Health & Fitness Journal® worldwide survey for fitness trends of 2023,wearable technology came in as number one, followed by Strength Training with free weights and Body Weight training.  If you look at the entire list you will find that Dynabody Fitness and Health is involved in almost all the trends!

Although wearing technology and mobile apps are great for keeping you accountable, they are only tools to help you be active, but they don’t directly improve your strength and mobility.  But we know that don’t we?

If you go over the complete list you will see that Dynabody Fitness & Health is involved with each trend - one way or another.  No matter how you look at it, exercise is the one thing that not only increases your Life-Span but your Health-span also.

Doing a multi-functional workout with dumbbells or your own bodyweight not only works your major muscle groups but also activates your core stabilizer muscles.  This would be considered Functional Training – the meat and potatoes of my classes.   Not only does this improve your strength and mobility but carries over into better posture and control as you have to isometrically maintain stability while working the other side of the body. This neurological adaptation brings a natural progression of your fitness abilities.  You activate more muscles fibers while concentrating on form.  It has been a staple of my workouts for years! 

Most of the newbies are surprised at what they can do when they take on a “can do” attitude and stop thinking that they “can’t” do that weight.  Of course safety is always number one priority, and when using a heavier weight maintaining the load throughout the motion is much easier on the body.  With a heavier weight there is less jerking and snapping of the joints, and thus, less chance of injury.

Plus you build strength rather than just go through the motions.   I like to use the example of painting a ceiling, you can do it for a long time and your shoulder gets sore.  But you didn’t strengthen the shoulder.  It’s just like going to the gym and seeing someone grab that 10 lb weight and rattle of 20 reps while chatting to their buddy.  A total waste of time!

Following the latest trend is not necessarily a bad thing.  You just have to realize that there are no magic pills, no short-cuts, no special diets, machines or routines that will result in 

you being in great shape without effort.  If they help you to move ahead that’s great.

It is important to create a lifestyle that works for you and that you will maintain for a healthy life.  The best results come from a long-term strategy involving permanent change in both eating and activity habits.  You can live your life in good health – it’s your reality - start now!

ACSM's Health & Fitness Journal 27(1):p 9-18, 1/2 2023. | DOI: 10.1249/FIT.0000000000000834

https://journals.lww.com/acsm-healthfitness/Fulltext/2023/01000/Worldwide_Survey_of_Fitness_Trends_for_2023.6.aspx?context=FeaturedArticles&collectionId=1

Easter's coming - time to Hop to it!

Join the Easter Bunny and get a sense of satisfaction, motivation and increased endorphins “Hello happiness!” you need! 

Spring Classes  6:30-7:30 pm

DYNABODY TOTAL FITNESS CLASS– 10 Tuesdays Bannatyne School

April 11 – June 13, 2023

DYNABODY TOTAL FITNESS CLASS– 10 Thursdays Strathmillan School

April 13 – June 15, 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.

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;

METERS = # MIN. WALKED X 100 

or

KMS WALKED = # MINUTES X 0.1

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

STEPS WALKED = # MINUTES WALKED X 0.1 X 1,400

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

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

or

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 dynabody@gmail.com.

Happy Holiday to Dynabods Everywhere!

 Wishing you and your loved ones a safe and wonderful Holiday Season!

3 WAYS TO BOOST YOUR MOOD

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.

2. 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.

3. 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.