Wednesday, December 13, 2017


With the Holiday season coming up quick, exercise is the first thing to go when you are busy.  People overindulge at holiday parties and have added pounds to deal with.  Did you know that obesity is now considered more dangerous than smoking?
Keep active, stay fit and have fun during the Holiday season & win! win! win!
The Challenge goes from December 13th to January 10th, 2019. 
There is no cost, and you can win some Dynabody and/or Fitness-related “Swag”
In addition, you can win a Free Personal Training Session!
The Holiday Fitness Challenge will work on a point system.  You accumulate points based on the time spent exercising and at a particular activity level.  This is on a honor system.
                             1 Point                         2 Points                       3 Points                      
                        Light Activity             Moderate Activity      Intense Activity                      
Duration          Point Max.                  Point Max.                  Point Max.                 
< 30 Min.             1                                    2                                  3                     
31-60 min.           2                                    4                                  6                     
>60 Min               3                                    6                                  9                     
                        Bowling                   Aerobics class             Advanced Cardio Class                     
                        Curling                    Dancing, Zumba          Crossfit                      
                        Hiking                     Eliptical                       Fitness Challenge workout *               
                        Shoveling (light)     Jogging                        HIIT - Sprints            
                        Stretching                Weights (moderate)    Kickboxing/Boxing                
                        Table Tennis            Rope Skipping           Weights (heavy)               
                        Walking                   Shoveling (Heavy)     Spin Class (fast pace)             
                                                         Skating                        Stairclimber Machine             
                                                         Tai Chi                                               
                                                         Active Sports
                                      (Soccer, racquet sports, volleyball, etc)                                              
 This is a great way to stay motivated and be accountable during the Holiday season!

 *If you would like the 3 Fitness Challenge Bodyweight workouts just send me an email and I will forward you a pdf of each.

Tuesday, November 28, 2017


Come out to a FREE Dynabody Fitness Class!

Classes are winding down for 2017.  Only 5 classes left;

Bannatyne School:    Novemberr 28, December. 5 & 12th
Strathmillan School:  November 30 & December 7th.
6:30 - 7:30 pm

The one hour classes start in the new year on January  9th and 11th, 2018.  

Book online:
See: St.James Continuing Education:  Fitness / Aerobics / Challenging   or type in "Dynabody" in the search box

or call: 832-9637 to Register by phone

Tuesday, November 21, 2017


It’s interesting what you see when you go to a fitness facitility. Most people just don’t get it.  They spend an hour or so “at the gym”.  Here’s a brief summary of what I’ve seen;

Walking the track                                 25 %   
Jogging the track                                 13 %
Running the track                                  2 %
Treadmill/Cross trainer                        20 %
Spinner/Stationary Bicycle                  10 %   
Weight Lifting-Light                             15 %   
Weight Lifting-Heavy                           10 %
Stretching                                              5 %
Of this, only about 20% of the people are meeting Health Canada’s guidelines of moderate exercise. That is, working hard enough to meet the requirements for physical activity.  Unless you are just starting out, have an injury, or cooling down, walking the track is not considered exercise. 

It will take over 50 minutes of running at 10 minute mile (6 miles per hour) to burn the same number of calories  that’s in a Big Mac or Wendy’s Bacon Classic.

No matter what your level you must get your heart rate up as you progress.  You MUST sweat and you MUST be out of breath.  A good indication is the talk test.  If you can talk with ease while exercising then you are NOT working hard enough.

Yet most just go through the motions.    It’s no wonder that most people give up after a month or two, or, see little or no progress.

Here are some things I noticed that you should NOT do if you want to get the best out of your time at the gym:

-Stop working out on the adductor and abductor machines.  Unless you already have a great, toned body you are wasting your time.
-Grabbing 5 lb dumbbells and doing countless bicep curls will not cut it.
- Doing  endless situps or using abdominal or back extension machines for your core. 

- Performing Seated Cable Back Rows and using momentum to move that heavy weight.  Cut the weight back, stabilize the core and focus on using your back – you’ll see much better gains.
- Bouncing the Bar off your chest as you do bench presses, grunting all the way.
Impressive, you take all the weight off the chest and place it on the shoulders.  Won’t be long before injury sets in….

Taking your kids to the gym to “show” them a thing or two.  Most parents mean well but show improper technique and useless exercises.  This in time result in poor posture and even worse, injury. Leave it to a trainer. Unless they are in their mid-teens, stick to game play.

As I mentioned in my last newsletter, you need to be AWARE.    Are YOU aware of where you are and what you need to accomplish your fitness goals?  As you get older, the more you need to exercise – not less.  Fortunately, most Dynabods get it.  And , if you don’t believe me - Ask a Centurian!

Wednesday, October 25, 2017


I was at the Manitoba Fitness Council annual conference this weekend.  One of the sessions that peaked my interest was Dr. Len Kravitz’s presentation on “The Secrets of Longevity”.  Len Kravitz, Ph.D.,  is the Program Coordinator of Exercise Science and Research at the University of New Mexico and is well sought out for his sound research and ground breaking presentations.

What is the Magic Pill or Magic Potion for successful Aging?
Ok, this may not be a surprise, but modern science now has proof, that the secret to longevity has to do with Exercise.   What are the factors that increase the chance of aging optimally?

1)      Aerobic Exercise
2)      Resistance Exercise
3)      Adequate Sleep
4)      Lifestyle & Stress Management
5)      Healthy Nutritional choices.

From a separate lecture, Dr. Kravitz explained that the best Aerobic Exercise is Low volume Interval Training.  Aerobic activity should be done for a maximum of 30 minutes per day 2 or 3 times a week.  The Best program involves using HIIT (High Intensity Interval Training) to increase your VO2max – the amount of oxygen you use.  For example,  do 1 minute at 90-95% of your  maximum heart rate, then reduce to 50-70% of Maximum Heart Rate.  Continue for 8 to 10 bouts. And don’t forget to warm-up before you start.       The point is to work harder – not longer!  From Len’s research he wanted to stress a study made by Franklin Booth in 2012 that “Low cardiorespiratory fitness is a sounder predictor of death than risk factors such as hypertension, smoking and diabetes.  Wow!  If you haven’t started an Aerobic program, now’s the time!

Regarding Resistance Exercise, use of Weights or Body Weight exercises is preferred for at least 2 sessions per week.  Exercise is proven to REVERSE the gene expression  on 179 genes of aging in the muscle, which gives credence that Exercise Reverses the Aging Process!     And, other benefits of Resistance training include;  increase in fat-free mass, increased bone mineral density, increases in muscular strength, lowers incidence of chronic disease, improves psychological well-being and increases resting metabolism.

Lifestyle strategies are nothing new, but for many, are ignored.     You need at least 30 minutes of physical activity per day.  Diet should be high on fruits and vegetables, substituting chicken, fish, nuts, beans for red meat.  Light alcohol intake (1 drink per day) is okay, but no smoking.  You need 6 -8 hours of uninterrupted sleep per day.  It is proven that mind-body programs, relaxation techniques, problem solving (at home and work) and exercise, lead to less stress, depression and less cognitive decline. 

Here is an Affirmation breathing drill to combat stress that was used by Benjamin Franklin;
  Sitting upright, start with a body scan – notice any stress in the body.  Then repeat the mantra “I am in Control”.  Continue for one or two minutes.  I prefer to use  “I am”(while inhaling) “Relaxed”(while exhaling). 

As Dr. Kravitz talked to the crowd of fitness leaders, he made one comment on that goal to Longevity that should be passed on–“Get Fit, and KEEP getting Fitter!”  He also spoke about the longevity hot spots around the world.  The “Blue Zones”.  You may recall my newsletter/blog two years ago about this (see the attached link for reference:

It was interesting what Len Kravitz found out about the characteristics of the “Supercentenarians”.
They had high physical and cognitive function, total cholesterol was under 200 mg/dl, Cardiovascular Disease, Stroke and cancer was rare, Blood Pressure was in the regular range, BMI was under 22, those who smoked quit at 70 years, and live 90-95% life very healthy.  This is all comparable to a healthy 25 year old!  Healthy Centenarians also relied on meaningful Social interaction – that is why my Fitness Classes are still going strong – we have a great group of Dynabods – all heading in the right direction!

One of Dr.Len Kravitz’s  allies and mentor’s  Dr. Kenneth Cooper of the Cooper Institute had quoted “We do not stop exercising because we grow old – we grow old because we stop exercising”.

To finish things off, here is a quote made 2,400 years ago from Hippocrates “That which is used develops, and that which is not used wastes away….If there is any deficiency in food or exercise, the body will fall sick.    Let’s modify that quote to something familiar…


Friday, September 8, 2017


Hi All!  Yes, I am still alive and kicking!
I had a lot of things going on during my summer season, moving, vacation, etc….all good!  Now that School has started,  the leaves are changing color and Summer is on it’s way out it’s time to get back into a routine. -Dynabody Fitness Classes start soon!  October 3rd and 5th is fast approaching.

There is just one word that will bring success to anything you do.  Take a guess….



You need to be Aware of what you are doing…. and I’m not just talking about slowing down at school zones. 

If you are over-training you should be AWARE.  Your body will tell you.  You will seem more tired, can’t perform as well as you have in the past, etc.  Many people that over train are addicted and feel guilty if they miss out on a workout.  Even highly trained athletes need time to recover.

Does your workouts bring progressive results?  Are you just doing the same thing that you’ve always been doing?  You must be AWARE of your progress, your goals.  Hey, if you are happy with your body and current fitness level then all you need to do is maintain it.  If not you have to realize that more action is required.

When you exercise do you focus on what you are doing?  Or do you just go through the motions.  If you are too busy talking during your workout you aren’t exercising hard enough.  Save the chatter until after class, or at least bring it to a minimum between sets.

Here is some other life examples relating to AWARENESS;

Driving.  Sure speed kills but it’s not the real culprit in most accidents.  I do have a beef about the government’s campaign against speed.  The main factor here is lack of awareness.  I sure am glad that they are targeting texting while driving – heck, it better include cyclists!.  Be AWARE of your surroundings, the conditions and the idiot in front of you. Stay off your cell phone.  You can’t see what’s in front of you if you have your head down while you’re texting. You should be able to react in time when that car barrels through the stop sign at the intersection ahead.

How many people have you seen cross the street without looking?  Pedestrian vs Auto – the latter wins all the time.

I help teach self-defense.  AWARENESS is a key factor in keeping yourself Alive and out of trouble.  A predator looks for an easy target.  They rely on the element of surprise.  Many people look at the ground while walking.  Even more are too busy looking at their smartphones than noticing what’s around them.

Are you engaged in your work?  School work?  Being AWAREe of what you have to do and planning for the task(s) in hand results in success.  Successful people have goals and are AWARE of what they need to do to get there. 


To get results you must be AWARE.  Know where you are and what you need to do to accomplish your goals.  Visualize what you are trying to achieve. 

Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes!   If you are 50 you will look and feel like your 55!  So much for the 50 is the new 40….. Your body is not a clock.  People are  tired and overweight not because they are old it’s because they think and move like an old person. 

Everything in the universe either grows or dies.  You must continue to grow  - and NOT in fat….  Stay focused  -  it’s your mental attitude and a healthy lifestyle that will get you there.

You really must be AWARE!


10 Tuesdays starting Oct. 3rd, 2017
Class Code:  FFT9-17
 6:30 pm to 7:30 pm
Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$85.00 for 10 classes DYNABODY

10 Thursdays starting Oct.5th, 2017 
Class Code:  FFT10-17
 6:30 pm to 7:30 pm
Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB : DYNABODY

Friday, June 16, 2017


Thanks to everyone who came out to the Spring Fitness Classes!

Summer classes for this year are drop-in only - Tuesday and Thursday evenings.

Phone, text or email for further information on dates!

Tuesday, March 21, 2017


Did you know that Surgery is only 50% successful for back pain? 
Did you also know that Chronic Non Specific Lower Back Pain does not exist?

According to a presentation by Kevin Darby at the MFC Momentum Conference 2016,  when you think of back pain Red Flags – think ‘TUNA FISH”

Unexplained weight loss or gut pain
Neurological symptoms
Age (over 50)

Intravenous Drug User
Steroid Use
History of Cancer.

Back Pain is NOT chronic, it is one or more of these eight triggers that causes back pain. Since surgery is only successful half of the time, it is important to understand these factors and adjust accordingly to reduce the pain. 

One of the best exercises for assessing and fixing back pain is the Squat.  The key is proper posture and movement of the hip, knee and ankle.  Bad movement causes pain.  Good movement should not cause pain.  YOU MUST LEARN TO MOVE, and ….MOVE PROPERLY!

All your  joints need compression and decompression in a full range of motion.    Can you squat low so that your  feet are flat, butt is almost on the floor,  Upper body is upright and knees straight up? 

It is important to note that Sitting is SPINE KILLING.   
It is the main cause of disk herniation!  This is mainly around your Disc L5 (where the diaphragm is not attached).

Here are some TIPS to improve your Spine and Lower Back;

-          Sit Less – move around a lot, sit in different positions
-          Sit properly – Back straight and shoulders back.  Distribute your body weight evenly on both hips, Knees bent at a right angle with fleet flat on the floor.  All three normal back curves of the spine should be present while sitting.
-          When Standing, have your feet hip width,  put your hands behind your back to help relieve pressure on the spine.
-          Stand on a stool when brushing your teeth so that you bend forward properly.
-          When picking up light objects swing one leg backwards while bending forward.
-          Use your Hips not your back to lift.  Push off using  your heals and do not flex you spine.
-          Walk like a soldier.  Active walk with exaggerated arm swing.
-          Walking the dog?  Don’t hold the leash with one hand, it’s better to use a waist leash.  

Monday, February 13, 2017


  1. Research conducted by the Wellness Councils of America (WELCOA) determined that a certain amount of health care dollars spent on diseases could be preventable by proper nutrition and exercise alone.  What portion of dollars spent is preventable?
a)      50%
b)      65%
c)      80%
d)     96%

  1. According to a recent literature review of school-based physical activity programs, students who became more physically active at school were not necessarily more active outside school.  The after-school period (from 3 to 6 pm) is considered the window of opportunity for PA.   During this 3 hours, how much time is spent by 6 to 19 year olds in moderate-to-vigorous physical activity?
a)    5 minutes
b)    14 minutes
c)    23 minutes
d)   32 minutes

  1. In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.  Everyone should learn at least the basic first aid and CPR (Cardiopulmonary resuscitation) techniques. What is the current CPR Guidelines for adults?
a)  Chest Compression to Ventilation ratio of 10:1
b)  Chest Compression to Ventilation ratio of 15:2
c)  Chest Compression to Ventilation ratio of 30:2
d) Continuous Chest compression (approximately 100 beats per minute)

  1. What exercise keeps your metabolism up - helping to burn calories for up to 24 hours after your workout?
a)      Running
b)      Swimming
c)      Weight lifting
d)     Yoga
e)      Hockey

  1. What exercise is best in helping teenagers build bone density and helps to ward off osteoporosis in the future?
a)      Walking
b)      Swimming
c)      Yoga
d)     Soccer
  1. For a beginner, which set of exercises (performed regularly and with enough intensity) will result in a more strong, toned and fit body?
a)      30 min. Treadmill and 20 min. on Elliptical or Stair climber
b)      Preacher Curls, Leg Extensions, Hamstring Curls,
c)      Tricep Dips, Bicep Curls and Crunches
d)     Squats, Pushups and Pullups

  1. Some exercises pose a high-risk to joint structure and soft tissue injury, and should be considered off-limits. What exercise is the safest or least controversial exercise?
a)      Upright Rows
b)      Leg Extensions
c)      Cable Pull-Down behind Neck
d)     Reverse Lunge
e)      Sit Ups

  1. Which of the following exercises works the abdominals inefficiently?
a)      Sit Ups
b)      Prone Elbow Plank
c)      Barbell Squats
d)     Hanging Leg Lifts

  1. Living to be 100….The Journal of the American Medical Association did a study with Harvard Alumni looking at the TYPE of exercise they did compared to their longevity.  What type of exercise was associated with longevity?
a)    Light activities – such as gardening
b)    Slow Steady activities – such as walking
c)    Moderate activities – such as swimming or jogging
d)   Vigorous activities – such as sprinting or high intensity weight lifting

  1. Which of the following aerobic exercise is considered the best for improving your heart-health, increasing stamina and conditioning, strengthening the abdominals and is easiest on knees/joints?
a)  Step Aerobics
b)  Jogging on a flat surface
c)  Skipping
d)  Treadmill set at 1 to 2 degrees incline.
  1. There are three main Energy Nutrients which provide energy (calories) to the body, they are; Carbohydrates, Fats and Protein.  Other than Energy, what are the main uses of these nutrients?
a)    Conduct nerve impulses, growth and tissue repair
b)    Carry oxygen to cells and aid in muscle contractions and build bones and teeth
c)    Transport nutrients to cells, regulate blood pressure and remove waste
d)   All of the above

  1. What bodily function uses up the most energy?
a)    Digestion
b)    Brain function
c)    Breathing
d)   Blood Circulation

  1. Fat Free” Products are considered:
a)         free from trans fats
b)         free from both trans fats and saturated fats
c)         contain less than half a gram of fat per serving
d)         contain 0 mg of cholesterol


 1.        c-80 percent of health care dollars spent on diseases that are almost entirely preventable by diet and exercise alone  ($5.3 BILLION spent – a $4 billion savings)

 2.        B-14 minutes.  This accounts to less than one-quarter (23%) of the recommended daily amount of physical activity.  Kids spend 92% of their time in light or sedentary pursuits.
73% of children & youth watch TV, read, or play video/computer games in the after-school period

3.      d-Chest Compressions are now continuous - compress at 100 beats per minute (beat of ‘stayin alive’ and about two inches (five centimetres) deep until emergency help arrives.
 Note:  Use Chest Compressions to Ventilation ratio is 30:2  for Children and Infants and special cases. (if cardiac arrest was not witnessed or near drowning)

4.      c-Weight-lifting or resistance training is the only exercise that will keep your body burning calories after a workout.

5.      d- Soccer.  A research out of Denmark found that soccer was one of the best exercises for bone density.   Although runners and soccer players had similar heart rates the soccer players get the better work-out due to intense bursts of activity which also helped burn more fat.
This was followed by weight-training and then swimming.  (Hockey would be similar to soccer).
6.       D- Squats, Pushups and pull-ups all incorporate the major multiple muscle groups.
B & C isolate specific muscles and not the full body. A-Treadmill, Ellipticals and other cardio machines are great for working the heart and helping with fat loss but won’t strengthen or tone your body.  It’s important to incorporate resistance training that focuses on your major muscle groups along with compound movements.

7.       D)Reverse Lunge is the “safe” exercise listed above.   Most of the other exercises listed require careful consideration of posture and technique and aren’t recommended for beginners.  Here is why;

Upright Rows have a high-risk to benefit ratio.  Poor alignment of the wrists, elbows, shoulders and upper trapezius muscles are poorly aligned against the force of weight being lifted. Drawing weight to the chin causes the elbow flexors to be extremely inward rotated, plus the weight is too heavy for the shoulder’s external rotators.
Leg extensions are an isolated exercise that can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone.  In addition, if fully extended this puts heavy load on the ankle.
Behind the Neck Cable Pull Downs excessively flexes the neck & forces the shoulder into extreme shoulder external rotation & hyper-extension.  Not only does this put strain on the rotator cuffs, paving the way for inflammation but can crack the spinous processes (little nubs on top of the vertebrae).
Sit Ups - risk back strain due to sheer force on the spinal discs and possible neck injury. 

8.      Sit-Ups are the least effective for your Abs.  There is more work on your hip flexor muscles (illiopsoas) rather than your abs muscles (rectus abdominus).  As a result, your hip flexors are frequently overworked and that can lead to muscle imbalances and low back pain.

9.      D -Intensity rules - Vigorous activities, be it aerobic in nature (Sprinting) or Weight Training (to fatigue).  You must be huffing and puffing.  A good gauge is the talk test.  If you can speak clearly you aren’t working hard enough.

10.  C-Skipping.  Although all are good for improving your cardiovascular system,  skipping is easy on knees and joints.  Skipping actually teaches you to land properly.  Many people that participate in aerobic activities land incorrectly - pounding the heel down first.   The key is to land between your heel and the middle of your foot first rather than your toes or heels and not to bounce.  If you run, you would then roll forward onto your toes & push off with effort keeping the stride steady.

11.  A – Along with providing Energy, Carbs, Protein and Fat conduct nerve impulses, growth and tissue repair, chemical regulation and reproduction. 
B refers to Minerals and C pertains to Water.  These along with Vitamins are non-energy nutrients needed by the body.

12.   A - Digestion uses up the most energy out of all your bodily functions. For the average person it takes between 40 and 60% of your daily energy needs. You're brain is the next biggest user of energy. This explains why we often need to take a nap after a big Thanksgiving or holiday feast. We spend so much energy digesting, that the body needs to shut down the brain by putting you to sleep.

13.  C- Fat Free foods contain less than half a gram of fat PER SERVING and can use the claim “fat free”  But watch your servings: Fat free foods still have calories, more sugar and sodium. Not all fats are bad. Just remember to replace artery-clogging saturated and trans fats with heart-friendly mono- and polyunsaturated fats.

Tuesday, January 24, 2017


      Tuesday Classes School location      Thursday Classes School location
Jan.10,2017 Class 1 Bannatyne Jan.12,2017 Class 1 Strathmillan
Jan.17,2017 Class 2 Bannatyne Jan.19,2017 Class 2 Strathmillan
Jan.24,2017 Class 3 Bannatyne Jan.26,2017 Class 3 Strathmillan -Small Gym
Jan.31,2017 Class 4 Bannatyne Feb. 2, 2017 NO CLASS NO CLASS
Feb. 7, 2017 NO CLASS NO CLASS Feb. 9,2017 Class 4 Strathmillan
Feb.14,2017 Class 5 Bannatyne Feb.16,2017 Class 5 Strathmillan
Feb.21,2017 Class 6 Bannatyne Feb.23,2017 Class 6 Strathmillan -Small Gym
Feb.28,2017 Class 7 Bannatyne Mar.2, 2017 Class 7 Strathmillan
Mar.7, 2017 Class 8 Bannatyne Mar.9, 2017 Class 8 Strathmillan
Mar.14, 2017 Class 9 Bannatyne Mar.16, 2017 Class 9 John Taylor  (Dance Studio) **
Mar.21, 2017 Class 10 Bannatyne Mar.23, 2017 Class 10 Strathmillan

Friday, January 13, 2017


I have had a number of individuals who were concerned about signing up for fitness classes when they knew that they would not be available to attend all of them.  Vacations and business trips will have an effect on daily routine.

If you’ve been coming to my fitness classes (or considering to) we have a number of options available.
I realize the importance of exercise and try to do my part by offering flexible options. 

St. James Continuing Education can pro-rate the classes.  This way you pay (in advance) for classes you can attend and not for those that you can’t do to upcoming scheduling.  Phone (204) 832-9637 to Register.

If you’ve been coming to my fitness classes (or considering to) I always have other options available…..

If you are planning to pay for one 10 week session (Tuesday or Thursday) you can pay for one and then attend the Tuesday and Thursday for the allotted number of classes.

You can split the cost with a partner.  This is a good way if you are just trying it out for the first time and only plan to come to half of the classes.

Drop-ins are always welcome to try out a class.  

Life is a beautiful and curious journey.  However, your fat and muscle cells don’t go on vacation.  There is no magic pill or phone app to make up for disuse.  A quick email or text is all that is needed to keep you on track.  No matter what, Exercise is needed to help maintain your body, relieve stress, and helps to keep you smart and young.  Hope to see you soon!

Tuesday, January 10, 2017

Fitness Classes Start!

Don't waste your time - join today!

10 Tuesdays starting  Jan.10th, 2017 
Class Code:  FFT14-16
 6:30 pm to 8:00 pm
Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes DYNABODY

10 Thursdays starting Jan.12th, 2017  
Class Code:  FFT15-16 
 6:30 pm to 8:00 pm
Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB : DYNABODY