Friday, October 15, 2021


 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


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?

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

(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:

** 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.