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!
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!
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.
Everything you do is a result of habits. Basically your life is a sum of all your habits.
Habits are the things we are so used to that they become our default even when we know better. Bad habits like poor food choices, not sleeping, lack of exercise, smoking, or overindulgence in alcohol - things we know aren’t healthy for us, yet we keep repeating it.
But what if you want to change? What if you want to form new habits? How would you do it?
One way to develop a new good habit is using the WOOP Method.
WISH- Identify a wish that is important to you “I want to exercise more often”
OUTCOME - visualize the positive results that will achieve.
“I’ll have more energy and confidence”
OBSTACLE - identify any challenges
“I’m tired after a day at work and don’t feel like working out”
PLAN - Figure out how you can overcome the obstacle(s) to fulfill your wish.
“I’ll have my workout clothes ready to go beforehand”
The big thing is to start small - over time these changes will add up and have a good impact on your life. More importantly, it is the repetition that will bring success.
So how do you make progress and push forward?
By being accountable. By tracking what you are doing you can see that the time and effort you are investing is delivering results. This works into your subconscious mind.
The conscious mind is capable of processing 2,000 bits of info per second while the subconscious mind can process 4 billion bits per second. Which do you think will help you give up bad habits and begin to replace them with good ones?
Want more proof??
Your subconscious mind accounts for 83 percent of your brain mass and is responsible for 98 percent of your perceptions and behaviors including habits and beliefs, memory, personality and self-image
Accountability is the glue that ties Commitment to Results - it is one of the key actions to achieving your health and fitness goals. Tracking your progress increases the likelihood of achieving success. By monitoring your progress, you can see how far you have gone (brick by brick…). As you progress you get a sense of pride and accomplishment - which is a huge motivator. This is a powerful method for sustaining habit change.
Due to low-effort nature and repetition, habits become embedded into your behavior leading to bigger sustainable lifestyle changes. Start a new Good Habit today!
References:
https://www.trainerize.com/blog/guide/habit-coaching-101/part-5-sustaining-habits/
https://www.trainerize.com/blog/guide/habit-coaching-101/part-3-making-habits-and-breaking-habits/
https://www.trainerize.com/blog/guide/habit-coaching-101/whats-a-habit-anyway/
Have you ever:
Having a hard time concentrating?
Suddenly forgot what you were about to do next
Brain fog isn’t a medical condition, but rather a symptom of cognitive dysfunction and is caused by
dying brain cells. The World Health Organization estimates that the number of cases of dementia is estimated to more than triple by 2050.
Did you know that your brain stops growing at around 25 years of age. When you reach 35 years old, your brain starts to shrink by 0.5% (half a percent) a year. By the time you reach 55, 10% of your brain will be gone, 20% by age 75. And, this brain shrinkage isn’t because you are “getting old”, it is Lifestyle related!
The good news is that Brain decay can be reversed - no matter how old you are.
How, There are 3 Habits that you are doing every day that damages your brain, memory and overall health. These habits increase stress that destroys your brain, make you sick more often and causes dementia.
BAD HABIT #1: LACK OF SLEEP
Your body needs over 7 hours per day of sleep. Sleep Quality is more important than Quantity. It’s at sleep that your body heals and your brain flushes out toxins to help improve brain functions.
Your brain shrinks by around 60% in volume to make room for the lymph nutrients that bathes our neurons in the brain. These neurons are critical for the connections and network that drives our body. It is this Glymphatic System which is made to work at Sleep.
For most of us, a normal sleep duration of 7-8 hours will include 4-7 cycles of sleep.
During the first half of the night (think 10pm to 2 am), you get more deep sleep (Body Heals)
and in the second half of the night (think 2 am to 6 am), you get more REM sleep (Mind Refreshes).
In deep sleep, the body heals. In REM sleep, the mind refreshes.
Here are some Helpful Tips for getting a good night's sleep;
Waking up and going to be the same time each day
Your bed should only be used for sleep and sex not watching TV
Sleep with your bed raised at head to allow for lymph drainage.
Massage the Lymph nodes in the neck to promote circulation.
Cool and darken your bedroom at night.
Refrain from computer screens or watching TV before bed
Hide your phone, clock and other stressors which increase cortisol levels at night
Don’t drink alcohol, as it disrupts your sleep cycles
Create a relaxing routine - have a bath, read a book, perform breathing exercises.
BAD HABIT # 2 POOR NUTRITION - BAD DIET
Diet plays an important role in staying healthy including combating brain fog. A lack of proper nutrition increases stressors in the body. Some of the main foods to reduce are:
Junk Food
Parts of the brain linked to memory, learning, and mental health are smaller in people who eat junk food. Berries, nuts, whole grains, and green leafy vegetables should be part of your daily diet as it preserves brain function and slows mental deterioration. A Vitamin B-12 supplement also is useful in supporting brain function
Sugar
Sugar is not a stable source of energy for the brain & increases insulin and adrenaline which increases stress and anxiety, and leaves your body exhausted and depressed.
Salt
Salt is bad - if in excess. We get enough of this essential mineral naturally from our foods and don’t need to consume extra. Stop consuming processed and packaged foods as these foods include over twice as much of the daily recommended salt you need.
Trans fats
Trans fats are dangerous to brain health. Do not eat fried foods, margarine, microwave popcorn, frozen dinners, ice cream, cookies and crackers.
Other food allergy triggers include:
MSG, aspartame, peanuts, and dairy
Remove these trigger foods from your diet and your brain health will improve.
BAD HABIT # 3 LACK OF EXERCISE / OR MOVEMENT
We were meant to move. The longer you go without regular exercise, the more likely you are to have dementia. In addition, you are more likely to get diabetes, heart disease, and high blood pressure - all of which are linked to Alzheimer’s. Plus, the more you move the more energy your mitochondria makes - supplying your body with the energy source it needs
Learning to Move is more important than learning to read and write. Your Mind and Body are One. And you don’t have to start running a marathon. Going for a brisk walk, a nature hike or a 20 minute bodyweight workout is all you need to get started.
THE END RESULT
All of these bad habits have one thing in common - they affect our Stress levels.
Your body doesn’t know the difference between physical stress, emotional stress or chemical stress. When your body can’t adapt, it goes into inflammation - not just your brain but other parts of the body. This affects your Sympathetic state (fight or flight response). Over time this becomes chronic stress - it’s go, go, go….and overtime your body breaks down.
So how do change and get into that parasympathetic state - the relaxed and resting state?
MEDITATION
Meditation directly counteracts the fight-or-flight response triggered by stress, calming your state of mind, and reducing the inflammation and stress that leads to premature aging and disease. Meditation exercises your brain, it helps to detoxify the brain and reduce stress and anxiety. Meditation helps you feel balanced and relaxed.
BREATHING
A key factor to effective meditation is focusing on your breath. You learn to pay attention to the breath as it goes in and out, noticing when your mind wanders from this task. This helps to build mindfulness and gives your brain and organs a much-needed boost of oxygen, it slows your heart rate, and can lower or stabilize your blood pressure.
By adding Meditation and/or Breathing exercises into a regular routine, this becomes a healthy habit that helps counteract Memory loss and improves overall health. This will also help combat some of our bad habits - like lack of quality sleep, stress or binge eating, and can make you feel more energetic so that you move more. Your body and brain will love it.
Use it NOT Lose it!
Your parasympathetic nervous system is associated with relaxation, regeneration and repair. After a danger has passed, it is what brings your body into balance by releasing the neurotransmitter acetylcholine, which helps regulate sympathetic arousal, bringing your heart rate down and helping you calm after periods of stress and anxiety.
All health maintenance processes — including digestion, detoxification, immune activities, tissue regeneration and arousal — are turned on only when your body is in a parasympathetic state.
You cannot heal outside of the parasympathetic state; it brings your nervous system into balance and affects every aspect of your well-being.
Discover daily strategies to activate your parasympathetic state and enter a healing state.
Click on the following link;
https://parasympatheticsummit.com/?idev_id=24711
Has the Pandemic got you down?
Stuck at Home?
Need to Self Isolate?
Exercise taken a back seat?
Bored?
JOIN DYNABODY’S INTERACTIVE EXPERIENCE
You can do your workout along with me or on your own,
Anytime and Any where.
We have real-time group fitness classes Tuesday and Thursday evenings.
or schedule a one on one session.
take advantage of the Trainerize Mobile app
November 2 - November 8, 2020
Ease symptoms & address root causes of anxiety with natural solutions!
Today, more than ever, people are finding themselves in a state of chronic stress and anxiety. It’s time to learn how toxins, medications and/or infections could be a trigger for your anxiety so you can implement targeted, supportive solutions and get relief!
Register today for Free:
https://theanxietysummit6.com/?idev_id=24711
Here’s a reality check, cancer is not caused by bad luck; it has everything to do with the toxicity of the world we live in. Scientific journals Nature and Pharmaceutical Research have both published large studies finding that cancer is up to 90% preventable!
Only 10% of cases are due to genetic defects, whereas 90% are due to environmental and lifestyle factors.
Physical inactivity, Obesity and Alcohol remain three of the biggest risk factors for cancer.
Learn evidence-based cancer prevention and treatment strategies when you attend a complimentary, free online event: Click on the following Link to Register
https://anticancerrevolution2.com/?idev_id=24711
Dynabody Fitness & Health is now online and
virtual!
Dynabody has joined Trainerize.com, a digital platform that will allows us to stay connected with
you. Dynabody can provide personal training, programs, classes and coaching directly to your smartphone, anytime and anywhere (at home or another province, country, etc)!
Options are endless, and the great thing is, it helps motivate you, eliminates the guesswork by having a planned
program with scheduled classes, and makes you accountable - because we all know that exercise is vital for your well-being.
Join today!
Thanks to the ever-changing COVID19 restrictions, we need to be diligent in both protecting and looking out for each other - it’s the new norm….And yet, the need for exercise and interaction becomes more prevalent. Working out in a group setting helps to build a strong bond - the friendships and camaraderie is what makes it great!
Although it is hard to replicate my fitness classes away from the school gym or in a home environment Dynabody Fitness is committed to providing you with the interaction and the workouts you’ve come to enjoy.
Starting Monday, October 5th, Dynabody will
be offering a 10 week program which includes;
I’m excited at this opportunity to interact with the
Dynabods! It will allow for a two-way
interactive experience (using Zoom) while going through a Dynabody Trainerize
workout together. Plus you can do your own workout anytime, anywhere, and track your progress – to keep you motivated - the best of both worlds!
Cost $80 (tax included) for the 10 weeks.
Refer a Friend for a 20% discount
Email me at Dynabody@gmail.com for the particulars!
How's your fitness knowledge? 10 questions on strength training - see how you do!
1.Will I get bulky muscles if I strength train?
Men have 10-30 times more testosterone than women. *
Along with a string workout regimen and nutrition, Muscle
Building Factors include (1) Testosterone (2) Illegal Drugs (3) Genetics.
2. Is it easier for some people to build muscle & get stronger?
Yes – the outer bounds of personal fitness are genetically
determined. But realty, you should focus
on personal improvements rather than comparisons.
3. Do some weight equipment develop long-lean muscles?
When it comes to equipment, No - your muscles don’t know the
difference.
Muscle Development contributions include (1) Genetics and
what your program consists of: (2)Resistance and (3)Intensity/Duration.
4. How long before I feel stronger & see changes in working out?
It really depends on
your commitment and intensity. Initial
strength improvements happen in the first 4-6 weeks . You can wake up 50% of muscle that was
previously inactive.
5. What happens to muscles when I get stronger?
You can get stronger without getting bigger.
75-80% of strength gains come from nerves being able to
rally dormant muscle fibers to contract.
20-25% come from your muscles getting bigger (hypertrophy).
6. Do Muscles Turn to Fat if I stop strength training?
No. Fat looks like thin-walled
honeycomb & muscle like bundles of straw.
An athlete that quits training, the muscles shrink (atrophied from
disuse) & if they continue to eat & not exercise they will gain weight.
No Spot reduction is not possible. You can however influence muscle definition
by (1) Losing Fat and (2) Strength training.
No.
Lifting weights is non-impact & increased muscle gains help to burn
calories, lose weight & increase metabolism.
No, although everyone is different,
it really just depends on your fitness goals.
No, 2-3 times per week
for 30 minutes per workout is all you need. Hey, that's one of the main benefits of Dynabody Fitness workouts. Intensity
and commitment are the major factors in seeing results – both in the way you
look and feel.
Back to school Special!
On-Demand online personal training on your mobile app!
4 weeks for only $20.00!
Choose from:
Weight training (Dumbbell/Barbell), Bodyweight, TRX or Hybrid programs!
Refer a friend - get 20% off!
To Register, or for more information:
Email: Dynabody@gmail.com
Phone/Text: 1-204-771-0061
** for the month of September 2020
It is with deep regret that I was informed that given the COVID situation the school division has suspended all continuing education leisure courses. Although the plan is to follow the province’s health and safety measures, the division did not want to risk the chance of participants spreading the novel coronavirus in a school environment.
This is extremely disappointing as I know that I missed not just the workouts but the fun times and healthy relationships created with everyone that has participated -And I know I’m not alone!
As you know, we need to keep moving and participate in physical activity - both for our health and our well-being..
So I am looking at ways to keep YOU going. I realize it is hard to replicate my fitness classes away from the school gym or in a home environment. There is a strong bond among Dynabods, the friendships and camaraderie is what makes the workouts great! And,I want it to continue - even during the midst of this pandemic.
With summer coming to a close, the need for exercise and interaction becomes more prevalent.
Plus we need to be diligent in both protecting and looking out for each other - it’s the new norm….
I have some new ideas planned for the near future.
I am also inviting my readership to provide feedback on ways they feel would help keep YOU motivated and active during these trying times.
Our health and well-being is paramount, not only for us, but for our families and the community overall. I would love to hear from you!
