Friday, October 15, 2021

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.

Tuesday, October 12, 2021

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.

Friday, October 1, 2021

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.



Tuesday, July 27, 2021

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 

Thursday, June 10, 2021

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!

Friday, June 4, 2021

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!






Friday, April 2, 2021

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

Friday, March 5, 2021

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/

Thursday, March 4, 2021

 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!




Monday, January 25, 2021

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

Saturday, January 9, 2021

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!


Thursday, January 7, 2021

Holiday's are Over - It's Time to Use it or Lose It!

Hey, the Holidays are Over.

It's Time to Use It or Lose it - because you are Never2old to start!

If you are like me, age is just a number - You are only as old as you think or feel. It’s time to regain your self confidence, self worth, and self esteem - those things YOU deserve! So, join me and other Dynabods and prove that you are NEVER TOO OLD do just about anything!

Join a Dynbody Fitness Program - for just over a buck a day you get a scheduled program, on demand videos and virtual group fitness classes!