Happy New Year!

 

Have a Relaxing Holiday!

 

Maintaining Muscle for Quality of Life - more than just working out

 Check out the pic of a shirtless Bruce Lee on an Asian talk show back in the early 70’s.  Without question, Bruce Lee was the most famous martial artist of our time and had the physique that matched.  And those that know me, already know that I’m a big fan. 

It’s hard to believe Bruce was 5’8” and weighed only 128 pounds.  You don’t have to be massive to look “ripped”.  Guys talk about getting pumped and  dream about having a six-pack. You can spend all your time working out yet muscles covered by a layer of fat just makes you un-jacked….

 

Vanity aside, we all know that excess fat is harmful for the body.  However, most people don’t have hours to spend in the gym -nor should they.  Besides, this results in over-training that leads to stress and injury.

I used to spend a lot of time in the gym and was constantly eating to “build muscle”.  As you age, this gets harder to do and in the long run not necessary.  Your goal is to be strong and to maintain strength, yet be lean and healthy.

 

There is no denying that YOU NEED TO MAINTAIN MUSCLE.  Muscle loss contributes to chronic inflammation and hormonal imbalance.   To do this you need to resistance train, eat well, rest and sleep for recovery.

 

However, if your goal is to be lean, cut, or for most of us, healthy with a great quality of life, your diet is still the main factor in achieving this! 

2 Week 5 Minute per Day Fitness Challenge

 

Join the 2 Week 5 Minute per Day Fitness Challenge!

Each day you will have two exercises to do for a two week period.

First, try and complete the number of reps listed for the bodyweight exercise listed, or do what you can in 4 minutes. Then complete the 1 minute finisher.

The exercises get tougher each day. And as an added bonus, I’ve included an extra day!

That's 15 weeks with 30 different bodyweight exercises.

Mark down the number of reps done on the Fitness Challenge worksheet

EMAIL: Dynabody@gmail.com FOR A FREE COPY OF THE 2 WEEK 5 MINUTER PER DAY FITNESS CHALLENGE!

Win prizes!

Start anytime in December or January!

Check out the video here on Youtube:  https://youtu.be/7DClVlKvnnw

MY MORNING ELIXIR

Want to know the simplest, cheapest, and fastest morning ritual you can do for your long-term health?⁠ And it has nothing to do with exercise.  Start your day with a morning elixir that will revitalize you more than coffee!  It’s a Lemon Water and Apple Cider Vinegar Drink.  Here are a number of health benefits:

• 
  Helps to boost energy levels and your mood.
• Helps to flush out toxins and stimulate a sluggish fatty liver.
• Aids in weight loss.
• Helps to alkalize your cells and balance pH levels.
• Promotes glowing skin & anti-aging.
• Helps hydrate your body after a night’s sleep.
• And all it takes is one glass of Lemon Water!

 Here is my special Morning Elixir;
1-2 Tbsp Organic Apple Cider Vinegar
1-2 Tbsp Lemon Juice or Squeezed Lemon
Sprinkle of Ginger powder
Touch of Ceylon Cinnamon
Sprinkle of Black Cumin
Sprinkle of Cayenne pepper
½ teaspoon of Magnesium Glycinate
Filtered Water
 
What’s so special about this mix?  Well let me explain the benefits of each ingredient;
 
Organic, unfiltered Apple Cider Vinegar contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.  Vinegar can help kill pathogens, including bacteria and may help lower blood sugar levels, manage diabetes and improve skin health. (1) 
 
Lemon & Lemon Juice helps with weight loss, aids in digestion,  improves skin health, assists in preventing kidney stones and helps alkalize the body. (2) Lemons are a good source of Vitamin C.  As Lemons contain citric acid which may erode tooth enamel make sure you rinse your mouth with plain water afterwards.
 
Ginger contains gingerol, which has powerful medicinal properties. Ginger is a Super Food.  It can help with osteoarthritis, and can drastically lower blood sugars and improve heart disease risk.  Ginger may help lower cholesterol levels, improve brain function, protect against Alzheimer’s disease and help prevent cancer! (3)  A ¼ tsp Ginger Powder a day helps significantly with Fat Loss. (4) (24:55)
 
Cinnamon Is Loaded With Antioxidants and has Anti-Inflammatory Properties which helps combat Neurodegenerative Diseases and Cancer. Cinnamon can Improve Sensitivity to the Hormone Insulin lowering blood sugar levels.
Use Ceylon Cinnamon which is “true” cinnamon and is high in cinnamaldehyde, a key ingredient in Cinnamon’s benefits.  Try to steer away from the cheaper “regular” Cinnamon which is Cassia Cinnamon.  Cassia or “regular” cinnamon contains high amounts of coumarin, which has been linked to conditions like liver damage and cancer. (5)
The Health Benefits for using Cinnamon moderately outweigh its drawbacks.  The great thing about Cinnamon is it helps to mask the stronger tastes of the other spices and powders in the drink.
 
Black cumin, also known as Nigella sativa or simply black seed, has a peppery flavor and helps curb appetite and is great for fat loss(6).  Described as a “miracle herb,this fennel flower may help fight cancer, treat allergies and can help in the prevention of cognitive decline (Alzhiemers)(7)
 
Cayenne Pepper counteracts the metabolic slowing that accompanies weight loss and helps accelerate fat burning (4)(27:50).  Cayenne Pepper may lower blood pressure, aid in digestion, help relieve pain and help prevent Cancer.(8)
 
Magnesium deficiency is common in most people.  Magnesium is an important mineral that helps your body function properly, especially as it pertains to your muscular system, bones, and nervous system.  Magnesium Glycinate may help lower blood pressure and reduce stroke, cardiovascular disease, and type 2 diabetes risks, improve bone health, and prevent migraines. (9)
 
Water keeps every system in the body functioning properly and is needed for proper hydration.  Water carries nutrients and oxygen to your cells, aids in digestion, flushes out toxins, 
normalizes blood pressure, cushions joints. protects organs and tissues, regulates body temperature, and help maintain electrolyte (sodium) balance.(10)
 
The Bottom Line
 
Research shows an Apple Cider Vinegar, Lemon Water mix has many potential health benefits.
Experiment with your own Elixir Drink.  Infuse more flavor or add further health boost by adding Mint, Raw Honey, or Turmeric. Give this a try before your morning coffee or breakfast - it will become a great morning ritual!
 
References:
(1)
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#6.-May-boost-skin-health
(2)
 https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#how-to-make
(3)
https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#9.-Contains-a-substance-that-may-help-prevent-cancer
(4)
https://nutritionfacts.org/video/flashback-friday-evidence-based-weight-loss-live-presentation/?utm_source=NutritionFacts.org&utm_campaign=78092811d3-RSS_VIDEO_DAILY&utm_medium=email&utm_term=0_40f9e497d1-78092811d3-25800029&mc_cid=78092811d3&mc_eid=3d9eec9e99
(5)
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_3
(6)
https://nutritionfacts.org/video/benefits-of-black-cumin-seed-nigella-sativa-for-weight-loss/
(7)
https://www.healthline.com/health/food-nutrition/black-cumin-which-is-which#Nigella-sativa
(8) 
https://www.healthline.com/nutrition/8-benefits-of-cayenne-pepper#TOC_TITLE_HDR_6
(9)
https://www.healthline.com/health/magnesium-glycinate#risks
(10)
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

NEUROMUSCULAR TRAINING - YOUR NERVOUS AND MUSCLE SYSTEM -THE KEY TO STRENGTH & LONGEVITY

 The aging process is a daunting and inevitable one, which is why it is essential to take every action possible to improve overall health for longevity and quality of life.  Did you know that your jumping ability and capability to stand up quickly are two predictive markers for aging?  And that biological aging is governed by the brain and muscle connection?  As we age, our posture and aesthetics change along with the movement. 

In addition, it’s been the general consensus that the brain ages like a rusty engine that deteriorates.  But Nothing could be further from the truth!   Your brain is actively growing... renewing all the time… It's in a continual state of rebirth and change…if you do things to keep it that way!

Your brain thrives on movement, and it is all tied in to Neuroscience and Muscle Building.

You must offset the decline of losing function of the neuromuscular system by increasing your muscle size and/or strength.   Muscles are more than just “meat”, and it is your Neurons that control muscle.  

Why is muscle growth important for movement and  longevity? Movement is governed by the relationship between the nervous system, neurons, and their connection to muscle. And moving the body on a regular basis in a variety of ways is good for your body’s power plants - the Mitochondria.  You need to get regular exercise - alternating between moderate-intensity aerobic activity (to build oxygen) and anaerobic activity, like resistance training, to stimulate production of more mitochondria in the muscle tissues. (2) Of course, this needs to be done on a regular basis for full benefits, especially  in improving the age-related decline of your  muscle mitochondria.

According to Dr. Andrew Huberman of Stanford University (1), As we improve muscle quality, it changes how your entire body works - the nervous system, muscular system, immune system and internal organs. So, it is understandable that your Neuromuscular or Nervous System and Muscular System,  is the key to strength and longevity!

A nerve stimulus is needed to make the muscles want to change and it’s your Nervous System that dictates the size and strength of muscles.    This is the basis for the Dynabody NeuroMuscular Training Program. 

Neurological adaptation brings a natural progression to your fitness abilities. These Neural Adaptations improve synchronization of motor unit firing and will increase muscle size and strength.  Nervous and Muscular improvements help to stimulate bone formation - which is something that decreases as you get older.  

As Dr.Huberman explained, there are only 3 ways that muscles can be stimulated to change, they are

1)Stress,

2)Tension, and

3)Damage (and rebuilding). 

He explained that the harder you can contract (squeeze) a muscle, the greater your capacity to improve hypertrophy or strength changes in that muscle.  Your contraction ability is inversely related to the number of sets you need to do

Taking into consideration the three types of stimulus for muscle improvements, the following is a summary of the main points of the Dynabody NeuroMuscular Training Program:

• Each week requires 5-30 sets of resistance training per muscle group.   As you require 10 sets per muscle group per week to improve, this will be the primary focus two days of the week (eg: Tuesday and Thursday)

• Most exercises will be performed using Dumbbells at the 8 rep range per set (80% of 1 rep max) for Hypertrophy.  For Hypertrophy or Muscle building, you want to go slower, contract the muscle hard, border-lining on strength. Workouts are to be under 60 minutes.

• To distribute the work throughout the nervous system and musculature we will be moving weights quicker - focusing on Muscular Endurance for speed and explosiveness - at 60-75% one rep max, or, 10 to 16 reps per set.  You will activate more muscle fibers while concentrating on form.

• To Challenge your muscles we will Pre-Exhaust a muscle group by isolating the Muscle Group first before doing compound movements.  Sure your performance may suffer but muscle enhancement will increase,

• Rest is imperative between each set of exercises. Motor neurons work differently than muscles and resting one muscle group while working another is counterproductive.

• Flexing the muscle you work in between sets will help improve hypertrophy.

• It should be pointed out that your nervous system changes quickly and eventually slows over time.  As this Neuromuscular program is scheduled for 10 weeks, It is an ideal add- on to any Fitness Plan.

Weight lifting and resistance training are the best ways to prevent age-related muscle loss and to improve functional independence. Muscles help increase your metabolism, and a higher metabolism is healthier for you.  However, this program is more than just lifting weights and your muscles.   Following a Neuromusclar program will help improve balance, coordination and proprioception as well as have a positive impact on confidence and self efficacy.   And at any age, Isn’t that what we all want?

Reference:

(1) Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

https://www.youtube.com/watch?v=XLr2RKoD-oY

(2) Dohlmann T., et al., High-intensity interval training changes mitochondrial respiratory capacity differently in adipose tissue and skeletal muscle. Physiol Rep, 2018. 6(18): e13857.

Dynabody Neuromuscular Training - the key to Strength & Longevity

 Your Neuromuscular or Nervous and Muscular Systems, are the key to strength and longevity!

Muscle growth is important for movement and  longevity. Movement is governed by the relationship between the nervous system, neurons, and their connection to muscle. A nerve stimulus is needed to make the muscles want to change and it’s your Nervous System that dictates the size and strength of muscles.   As we improve muscle quality, it changes how your entire body works - the nervous system, muscular system, immune system and internal organs.  It is this interrelation that is the basis for the Dynabody NeuroMuscular Training Program.  

10 week Dynabody Neuromuscular Training Program  is just $70 

It Includes;  over 16 Live Virtual Classes and access to the Trainerize App which allows for planned workouts, exercises and coaching directly on your smartphone or tablet anytime, anywhere.  

Virtual Fitness Classes – every Tuesday and Thursday 6:30pm (Central Time) Daily Planned Workout Program - workout at home or your gym Video Instruction on all Exercises Online Personal Training & Group Training The Motivation & Accountability YOU Need!

for more information email: dynabody@gmail.com

** Dumbbells are required for the virtual workouts.

No TV Challenge

So, I, along with my better half, decided to go with no TV for the month of September.

I liked to watch the morning news while getting ready for work. And we both spent many an evening watching our favorite show or a movie on Netflix or Prime.  Yes it is ok if you do it occasionally -  But, when you’re physically and mentally exhausted, it's not the best way to spend your time.

The fact is, plopping down in front of your TV or Computer stops you from what your body was meant to do – MOVE. 

Even worse, lounging on the sofa watching TV made it easy to grab munchies.  The reality is that you eat 10-25 percent more calories when you’re in front of a screen! 

What did I do to offset the TV watching? 

• Well, I swapped a night of watching TV for reading a book.
• I took the dogs for an extra walk (they really liked that part),
• Did some yoga or mini workouts,  and tinkered on my 69 Camaro. 
• Dinner wasn’t rushed and we even participated in some board games.  “Hey, can we play Splendor?...”

What I didn’t do was spend more time on my computer or smartphone.  I relaxed more, and after a while didn’t miss it.  Looking after yourself should be a priority, and relaxing is a must.  Try a bath, practice meditation, or even try journalizing.  (I hopped into our hot tub).

I also saved some cash.  Although we didn’t cancel Netflix during our challenge (the kids didn’t join in) I did get rid of cable and hooked up a TV antenna to get my news – I can now watch now that the challenge was over….

The biggest benefit I found was More Restful Sleep.  Mindlessly channel surfing before bed is counterproductive.  Spending the night looking at a blue-light screen is bad for your body – it increases your risk for cardiovascular disease, loses muscle mass, retains fat, and reduces your critical cancer fighting cells!

So give the No Television Challenge a try. It can be a bit of an eye-opener, as it can help you realize how you spend your time and fill your days.  You really can’t feel productive, empowered, or refreshed sitting in front of the television.

Dynabody Fitness Class Schedule

There’s no better way to get the Physical Exercise into gear.

Try a Free "Summer" Camp virtual Skype class,

or

a One Week Trial of the Dynabody Total Fitness Program - You’re Never2old. 

What do got to lose? - check it out here: https://youtu.be/4SwSd3i9ucM 

SUMMER FITNESS CAMP!

The Summer Session starts this June and goes all the way through September!

The Summer Special is planned workouts for over 16 weeks (if you start mid June)

This includes the Trainerize App so that you can keep that motivation going!

and

I will be doing Group Classes throughout the summer

- both virtual and hopefully in person! 

Cost is only $60 for the full Summer!

**12 week program guaranteed no matter when you start!

Stop the Excuses!

“I’m just too Tired”  “I don’t feel like it”

I hear that all the time from people.  Just like those people who have good intentions with their New Year’s Resolutions but can’t seem to drag their butt off the couch and get away from Netflix binging.  “Maybe I’ll start tomorrow” they say.

But did you know that;

Tiredness results in obesity, depression and many other illnesses?

Tiredness is the reason for low efficiency at work and school.

Tiredness is blamed for 20 per cent of road and domestic accidents.

20% of the population suffer intense fatigue severe enough to interfere with their daily life. 

25 to 50% of people visit their healthcare practitioner with low energy as a main symptom.  And thanks to Covid, it’s probably much higher!

Unfortunately, people blame the effect rather than the cause.  

Sure, a lot of depression and exhaustion is emotional, with a steady surge on our stress hormones.  However, the current 24/7 culture affects the mind body condition.  We need to recharge our minds and our bodies.  

The reality is, if you want to have a better quality of life and ample energy you need to make an effort

In order to get motivated you need to COMMIT.  Commit your mind to a new vision of yourself focus on positive not negative thoughts.  Turn over a new leaf and reinvent yourself.

And one of the best ways to reduce tiredness, depression and obesity, is to commit to EXERCISE.  

Think “Use it or Lose It”.  - Your body deteriorates from lack of use, causing fatigue and weight gain.  And, only YOU can change it!

Commit to 30 minutes of exercise a day.  If that’s too much, try for just 10.  Go for a walk, pump some iron, or do yoga.    Sure, committing to a fitness regimen seems hard.  Nothing worth doing is ever easy.  But you must think you can and try.  

If  you are having trouble getting started a personal trainer can help.  Try a group fitness class, or an online workout. You are NEVER2OLD! Once you commit it is easy to get hooked and never go back. 

Commit to making the most out of your valuable time.

Commit time for YOURSELF!

Just remember: either you commit yourself or you quit yourself!

THIS WEEK FREE VIRTUAL FITNESS CLASS

Join me and the other Dynabods for a FREE Virtual workout - this Tuesday and Thursday (June 8 & 10th)  6:30pm  (Central Time Cda/USA)  Workout using Skype.

Yes FREE!

Want more incentive?  I am offering a free trial with the Trainerize App with my scheduled workouts, exercises and tracking.  Get engaged and motivated anywhere and anytime.  Check it out here:  https://youtu.be/4SwSd3i9ucM

If interested, let me know (email: Dynabody@gmail.com) and I will send you the particulars!

Instill Your Super Powers! Try the Power Pose

 It’s time to feel Super!  Here is a simple “life hack” which can help foster positive feelings - The Power Pose.  This is where you stand in a WonderWoman or SuperMan Power pose. 

By aligning the spine, rolling the shoulders back, and relaxing the face and neck it helps with muscle memory that focuses on good posture.  The added benefit is it helps to develop positive energy.   By doing this regularly it becomes a habit, and,  it helps to hardwire the brain, building an inner sense of self love.   So  harness your mind and emotions to improve your health!

“Pessimism leads to weakness, optimism to power.” — William James

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/

 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!

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

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!