HAPPY NEW YEAR TO DYNABODS EVERYWHERE!

WISHING YOU A SAFE AND HAPPY NEW YEARS

To all the Dynabods everywhere

Wishing you a Merry Christmas and may the Holiday Season bring abundant joy and happiness in your life!

December Classes

There are 5 classes for this December 2015:

Tuesdays: December 1st and 8th at Bannatyne School

Thursdays:  December 3rd and 10th at Strathmillan School

Make up classes are to be held January 5, 2016 for the Tuesday class and January 7th for the Thursday Class.

NEW WINTER CLASSES START JANUARY 12th AND 14th, 2016!

LUNG POWER

When it comes to your physical well being, there are few things more important than “lung power”.

But without your awareness, you are probably losing lung capacity. They tend to shrink with age.

DID YOU KNOW THAT YOUR LUNGS SHRINK WITH AGE?

 

Sooner or later….

 - You get tired more quickly,

 - you have less strength and virility

 - you get colds and the flu more often,

 - it takes longer to recover from illness.

Did you know?

At 20 – Your lungs have stopped growing and lung capacity has stabilized.

At 30 – your lungs start to decline.  The Alveoli (air sacs) that deliver oxygen to your blood begin to die off.

At 35 – you lose 20 percent of your lung capacity.

By 50 – you lose 40 percent of your vital lung capacity.

AND THE DECLINE CONTINUES FOR LIFE

If you get the flu or pneumonia at age 40, you can usually shrug it off – because you have extra lung capacity to sustain yourself.

However, if you are older (65 years or more) and you catch the flu or pneumonia, you won’t have the reserve lung capacity to get over the sickness.  Normal everyday activity becomes harder to deal with when energy reserves are declining.

That is why the death rate is so much higher for seniors who get these respiratory diseases.

LACK OF OXYGEN RESERVES CAUSE 50% OF ALL HEART ATTACKS!

RESTORE YOUR LUNG CAPACITY OF YOUR YOUTH

Yes, You CAN build your lungs back.

Bigger lungs supply your body with more oxygen and help to remove carbon dioxide.  All it takes is a few simple steps to build up your respiratory system.

The best way to do it is simple: High intensity, short-interval workouts

The process of moving air in and out of the lungs is called pulmonary (lung) ventilation.  Breathing is always important during exercise.  Remember that during muscular conditioning (resistance training) do not hold your breath - exhale on exertion.

By implementing an adequate exercise program you will

-     improve your lung capacity and minimize the loss of lung volume.

-          focus on your lung’s elasticity

-          improve your posture and

-          improve the function of your diaphragm,

You can make this challenging exercise program more effective with a diet rich in protein, which helps to build organ tissue.

Finally, finish up your workout with some yoga or slow stretches, breathing through your abdomen (around your navel).

Fall Classes start October 6th & 8th!

Fall Dynabody Total Fitness class start October 6^th and 8^th, 2015. 

DYNABODY TOTAL FITNESS FFT10-15 Tuesday - Bannatyne School
10 Tuesdays starting October 6   (to December 8th)

 6:30 pm to 8:00 pm

$89.00

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB

DYNABODY TOTAL FITNESS FFT12-15 Thursday - Strathmillan School

10 Thursdays starting October 8 /15  (to December 10th)   

 6:30 pm to 8:00 pm

$89.00

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

Sign up and refer a new Dynabod and win some swag!

DO IT FOR YOU!

For more info:         http://localcourses.com

                                 Continuing Education (204) 832-9637

Or email:  Dynabody@gmail.com

Take care of your body. It's the only place you have to live.

Jim Rohn.

6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional exercises.

Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.   Adequately conditioned abdominal & back musculature represents the key “coupling” link of the body that connects movements between upper & lower body.   Functional exercises involves training your core in a manner that is similar to daily life and sport demands.

3. Stay Focused.

When you exercise your abs, focus on your midsection.   Don’t just “go through the motions”.   Picture your stomach getting smaller, tighter and stronger..

4. Tense your abs 

Like any muscle you train, squeezing the muscle on contraction results in the best training effect.

Your abdominals are no different.   for best results do the following;

When working the Rectus Abdominus:

Tighten or Tense your abs and push out your belly button during the concentric action shortening the distance between your ribs and   pelvis. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

This is a must.   You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods.   This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.

The Blue Zone Lessons for more Good Years

I recently finished a book - I recently finished a book -  The Blue Zones – 9 Lessons for Living Longer  - From the people who’ve lived the longest by Dan Buettner (1).  The book reveals the secrets of the world’s longest lived people Sardinia, Italy, Loma Linda, California; Nicoya, Costa Rica;  Ikaria, Greece;  and Okinawa, Japan.

The Power Nine covers the following life domains;

What to DO to optimize your lifestyle for a longer, healthier life;

How to THINK;

How to EAT;

And How to Build SOCIAL RELATIONSHIPS that support your good habits

Although the 9 Lessons are nothing new, it’s the combination of maintaining these common elements of  lifestyle, diet, and outlook that have led to an amazing quantity and quality of life.

THE POWER OF 9 LESSONS INCLUDE

1)    Move Naturally

2)    Hara Hachi Bu – Stop eating when 80% full

3)    Plant Slant – Eat Vegetables, Beans and avoid Red Meat.

4)    Drink Red Wine

5)    Have Purpose – “Why I wake up in the morning”

6)    Downshift – Take time to relieve Stress.

7)    Belong – Participate in a Spiritual Community

8)    Loved Ones First – Make family a priority

9)    Right Trivbe – Be surrounded by those who share Blue Zone Values

Rather than going through each of the nine lessons, I will just add a couple of points worth commenting on.  I do encourage you to read the book as it helps to give you a plan on living a longer life with a minimal amount of “disabled” years.

How do you add on more Good Years?

First, you have to change your mind and environment to help shape good habits.

Eating more vegetables, beans, nuts, fish, chicken, and less red meat. Stop the American Diet -  Eat your largest meal in the morning, next at lunch and a lighter meal at dinner.  And - know when to stop eating.

Make physical activity part of your day and not just a chore.   Most centenarians worked most of their lives – well into their 80’s, spending hours in their gardens or naturally walking for miles each day.

According to Dr.Robert Kane of the National Institute of Aging (1) you don’t exercise for the sake of exercising – try to make changes to your lifestyle.   

Ride a bike instead of driving. Walk to the store. Take the stairs instead of elevator. Participate in a group that promotes fitness – bootcamps, Zumba, running/walking clubs & DTF classes.  Print work at a Multi-function printer further from your desk.  Build that into your lifestyle.

As Dr. Kane states - the name of the game here is sustaining.  These things that we try-usually after some cataclysmic event has occurred, and we now want to ward off what seems to be the perceptible threat of dying-don’t hold up over the long haul. We find all sorts of reasons not to do it. (p.16)

Exercise is needed in maintaining your health.  Swimming & skipping is good for cardiovascular exercise (heart health), Walking, standing and running helps to strengthen you bones and prevent osteoporosis,  Tai Chi and Yoga improves your balance and flexibility, Resistance Training helps strengthen and maintain muscle mass.  I recommend at least 2 or 3 days of medium to high intensity workouts focusing on strength – using weights, TRX suspension trainers or your bodyweight.  This not only burns calories but helps reverse the degenerative state and is important for relieving stress. 

Finally, identify your “Inner Circle”.  Ensure that Family comes first.  Surround yourself with positive people that have similar interests.  If you don’t have family, build your social network with neighbors, join a group, fitness class or club that peaks your interest, physically, spiritually and/or mentally.

Aging is not lost youth but a new stage of opportunity and strength.

Betty Friedan

(1) The Blue Zones – 9 Lessons for Living Longer  -From the people who’ve lived the longest , Dan Buettner. National Geographic Society  Copyright 2008 Washington, D.C. ISBN 978-1-4262-0948-2

DYNABODY TOTAL FITNESS SUMMER CLASSES

Dynabody Total Fitness Summer Classes are set for Tuesdays and Thursdays evenings

starting June 23^rd and June 25th 

and runs through September

6:30 – 7:30 pm.

ALL classes throughout the summer for just $100*!

Bring a Partner for an additional $60. That’s $160* FOR TWO!

*gst extra

Get those results with DTF - the ultimate in summer fitness with this 1 hour session.

A positive mental attitude + positive environment + positive support system = RESULTS

If you would like to participate, please email me or drop by the Tuesday/Thursday class School classes.

And don’t forget, one time events are also available. Family and kids bootcamps are a hit. Get  a gang together and have a blast!

Email me at dynabody@gmail.com.

HAPPY MOTHERS DAY!

Happy Mother's Day to all the mom's out there!

Thanks - Spring into DTF Classes!

Thanks to everyone that stepped up – we have a great group of new & returning Dynabods!  

If you haven’t yet signed up there is still some room available at both the Tuesday and Thursday DTF classes.

LIFE EXPECTANCY & HEALTHY LIFE EXPECTANCY

Current life expectancy for Canadians is 82.5 years, although not in the top 10 (11^th) we are doing much better than our friends  South of the 49^th parallel (ranked 36^th) (1)…

According to Employment and Social Development Canada, men were expected to spend 88.0% (68.9 years) of their life in good health, compared with 85.8% (71.2 years) for women. Although women had higher life expectancy, men were expected to spend a higher proportion of their life in good health.

Wow!  In other words you can expect about 10 years of life in poor health.   Yikes!

Taking gender out of the equation, Chronic conditions are the main cause of lowered HALE (Health-Adjusted Life Expectancy.    Of that, Depression is a major cause.  In addition, obesity and stress continues to be on the rise. 

For the majority of people, they can improve their healthy life.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape”    Even if there was a magic pill – and you could afford it…there are much more benefits to exercise.  Besides adding strength and tone to the muscles, exercise works your heart and lungs.  An exercise pill won’t build your self-esteem and confidence you get from a good work-out.  Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

Your food intake is also so very important.  -  Proper nutrition is 60% of the effort in building a healthy strong body.   Follow a properly balanced eating schedule.  Eat 5 or 6 meals of fruits, vegetables, lean cuts of meat, chicken and fish per day.  Stay away from sugar, processed and fast foods.   Focus on Calories in vs Calories out.  Do not fall in the Diet Trap and become part of the yo-yo phenomenon.  You can’t stay on a diet forever. 

It is important to find a lifestyle that works for you.  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 – start now!

  

DYNABODY TOTAL FITNESS SPRING CLASSES!

Well it sure did feel like spring outside didn’t it? !

There is still a couple of DTF classes available before the new sessions start.  Feel free to come out (at no charge) this Tuesday or Thursday  17^th at Bannatyne School (A whole lotta Gumbo) and 19th at Strathmillan School (SuperDuper Slow wins the race).  6:30pm start.  

Hope to see you there.

Spring Sessions start April 14^th and 16^th, 2015.  Refer a new Dynabod and wins some swag!

References:

1http://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy

2 http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=3

Added date - April 9th, 2014

The final class for the winter session will be held on Thursday April 9th at Strathmillan School.  This will replace the March 26th date which is unavailable.

Hope to see you there!

Thursday's Class Rescheduled to Wednesday

Thursday January 29th class has been rescheduled to Wednesday January 28th at Strathmillan School.

Come join the Dynabods and have some fun!

FITNESS TRENDS FOR 2015

Well, the American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast for the 2015 year.

The top 10 fitness trends predicted for 2015 are:

1. Body Weight Training

2. High-Intensity Interval Training (HIIT)

3. Educated and Experienced Fitness Professionals.

4. Strength Training.

5. Personal Training

6. Exercise and Weight Loss.

7. Yoga.

8. Fitness Programs for Older Adults.

9. Functional Fitness.

10. Group Personal Training.

Personally, I don’t call these “trends”.  For the most part all of this is essential for a proper fitness regime, and all of this is what I emphasize in my DTF classes. 

Of course a proper fitness leader will adapt any exercise or program to fit any level – be it an older adult, newbie, or a seasoned athlete.  To keep YOU motivated there has to be a balance between tried and true exercises, and all of the above so-called trends.

Another advantage of my bootcamps is that you don’t do the same exercises over and over again.  Your body is very good at adapting to workouts.   This way it is highly unlikely that you will plateau.   If you do the same type of workout all the time, you’re going to get the body you’ve always gotten.  By adding variety, you keep things fresh and challenging, you shock your muscles into improving and you never get bored. Because of this, the chances are that you will continue to exercise.

If you want to get the best out of your workouts incorporate a Dynabody Total Fitness class once or twice a week.  Add in two resistance/weight training workouts and round it out with participating in an aerobic or sports activity.  Join the “Dynabods” who already have a jump on the current “trends”.

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…..

CLASSES START NEXT WEEK! So register now for the 2015 Winter Total Fitness Classes.  Sessions run from  6:30 to 8:00 pm and cost is $79 each.

Register online at:

Dynabody Fitness Bootcamp - Tuesday January 13th - Bannatyne School

Or cut & paste the link onto your browser:

http://localcourses.com/sjsd/Browse.cfm?cID=10944&prevCat=Top%2CFitness%2CAerobics%2CChallenging&CFID=120882655&CFTOKEN=33335302&jsessionid=9830a4ca3acc$88$8B$1

Dynabody Fitness Bootcamp - Thursday January 22nd - Strathmillan School

http://localcourses.com/sjsd/Browse.cfm?cID=12957&prevCat=Top%2CFitness%2CAerobics%2CChallenging&CFID=120882655&CFTOKEN=33335302&jsessionid=9830a4ca3acc$88$8B$1

To read up more on the ACSM Fitness Trend article, click on the following link;

http://www.acsm.org/about-acsm/media-room/news-releases/2014/10/24/survey-predicts-top-20-fitness-trends-for-2015