Happy Holiday to Dynabods Everywhere!

 Wishing you and your loved ones a safe and wonderful Holiday Season!

3 WAYS TO BOOST YOUR MOOD

Having a good mood is more than just feeling satisfied,  it helps boost energy, relieve stress and rubs off on others!   Hey everyone has bad days and gets grumpy, so how do we break that negative mood?  

Here’s a couple of suggestions;

1. Appreciate what you have.  Sit back, close your eyes, take a deep breath and think of things our are grateful for; Your health, Your family, A Roof over your head, Good Food, etc

This helps open up your mind and redirect that negativity.

2. Act as YOU would like to Feel

If you want to be more positive, then you need to act that way. Even if you don’t feel like it, turn the switch and do your best to be enthusiastic.

If you have a task in hand, think of it as a fun challenge that you can overcome.

Answer a text or email with a positive response.

3. Give Someone a Compliment.    

Giving someone a genuine and thoughtful appreciation is a powerful tool of human good that leaves a beneficial imprint.  Both you and the receiver feel better after.

Here’s a little hint;  Need to correct someone’s bad habit?  Don’t start with criticism, first give a compliment and work your way into the change suggestion.

Just remember, think Karma -  what goes around comes around.  When you give a compliment such positive actions can influence your future.  This act boosts your mood and has a lot of positive outcomes.

Being Multi-Dimensional

When most people think about being physically fit they consider four main components 1) Endurance 2) Strength 3) Power/speed 4) Flexibility

However, there is more than that.  You need to include;

Balance, Coordination, Agility, Reaction Time, Body Composition and Mental Toughness.

Being physically fit is multi-dimensional. 

That is why my fitness classes or “bootcamps” focus on all the above components, or more specifically, in Functional Training.

Functional training stresses movement over muscle and relies on neurological adaptation to strength and mobility. The key to functional training is integration - it teaches your muscles to work together. This is different from your conventional weight training routines which isolate muscle groups. Functional training bridges the gap between strength, power and speed to achieve peak performance.  It is not gender or age specific. No matter what fitness level you are at, you will benefit from such training. This type of vigorous, strenuous, regular activity is mentally and physically exhilarating.

And why stay fit?  Here are some reasons:

1) Enhance physical development – strengthen you immune system.

2) Build self-esteem and self-confidence – creates a positive well-being.

3) Reduce Stress and anxiety

4) Enjoy a deeper sleep

5) Gain mental acuity – experience better focus and memory.

6) Live longer and healthier life.

Remember, your body adjusts to lower levels of physical activity the same way it adapts to higher levels. This is the REAL reason why people “get old” or out of shape. USE promotes function. DISUSE promotes deterioration. You choose…..

Dynabody Classes ON NOW!

 Dynabody Fitness  has two In-person evening sessions available from 6:30 to 8:00 pm

 Dynabody Total Fitness - Tuesdays - Bannatyne School

Dynabody Total Fitness - Thursdays - Strathmillan School

To Register, contact the St. James-Assiniboia School Division Continuing Education office 204-832-9637 t

or email: dynabody@gmail.com for more information

Include or do it alone using Dynabody’s Online Fitness Training.  Daily planned workout program using the Trainerize app with virtual classes available.

5 SIMPLE WORDS - A SIMPLE PHRASE FOR YOUR MENTAL WELL-BEING

 

With all the stress and anxiety that people are feeling this way, I thought I’d share a simple way that can help calm yourself by just thinking these five words:

One Thing At A Time

That’s it.

Try this whenever you feel overwhelmed, negative or stressed out.

Take a few deep breaths.  

In through your nose for 4 seconds, hold for 4, then exhale slowly for 8 seconds.  

Do this four times,

On the final breath, on the exhale tell yourself the five word phrase

“One Thing At A Time”

By calming down you find clarity and relief from the stress.  I find that this help to re-energize me.

So the next time you feel overwhelmed give this a try!

Move it or Lose it!

 As stated by one of my fitness and martial arts heroes - Bruce Lee, “Be Water My Friend.  Keep moving, like water,  not stagnant, you must flow to grow…”

That’s true in everything in life.  Movement is very important in circulation.  When you move you increase circulation.

In the Western Hemisphere,  Exercise – it’s all about the muscle. In the East – they focus on inside exercise , like Tai Chi,  or Meditation, where they rely on calming exercises that do not increase the heart rate.

Exercise Movement helps to boost the Lymphatic system.  Your lymphatic system plays a major role in immune system health, “cancer surveillance” and autoimmunity. It is important to know that your Lymphatics system does not have any heart and relies on movement for circulation.  

Exercise also helps in the detoxification process.  By perspiring or sweating you are removing toxins from the body.  Your immune system is more active, more energetic.  Also, by exercising you are taking in more oxygen, which is used by the Mitochondria (energy center of your cells)  to produce ATP (Adenosine TriPhosphate) which makes energy.  

Without oxygen, your body goes into oxidative stress. The biggest user is your heart and brain. Exercise and using your muscles promotes circulation and helps to build your immune system and be more energetic.

This is unlike cancer cells, which rely on fructose and fermentation with glucose to survive.  However, with circulation and pumping of oxygen throughout the body, cancer does not do well.

To top it off,  Low energy levels cause anxiety, ADHD, and nasty behavioral issues.

Our body was designed to move, not to sit in a chair or in a car all day, every day -- whether you like it or not!  Your mind and body are one.  Learning to move is just as important as learning to read and write.  

The more you move the more energy your mitochondria makes - supplying your body with the energy source it needs..  The more  you move the more energy you have!  Our bodies weren’t meant to sit all day

It’s not an age number it’s a functional ability (cognitive ability) to do complex movements.  Over the years there has been a great number of “Dynabods” of all different shapes and sizes that get it - we were meant to MOVE.  My mantra is- “Use it not Lose it”!

Maybe I should change it to MOVE It or Lose it!???

"Jumping Jack" the Godfather of Modern Fitness

 The person who made Jumping Jacks famous came up with this quote 

“Exercise is King, Nutrition is Queen, put them together and you’ve got a kingdom.”

Check out more on this quote here:

Guess who?

It was Jack Lalanne!

 

Francois Henri "Jack" LaLanne, deemed the “Godfather of Modern Fitness” believed every human being can attain maximum body health and fitness if they will practice moderation, eat the most natural foods, and exercise on a regular basis. Lalanne inspired millions over the years on national television, radio talk shows and at events and lectures. He opened North American’s first health club, in Oakland in 1936.

 

Lalanne designed many of the familiar exercise machines, including leg extension machines, Smith Machines and cable-pulley systems. Jack was adamant that women, the elderly and even the disabled should work out to retain strength.  He passed away at the age of 96 after a brief bout with pneumonia.

 

An advocate of proving that anything is possible, Jack LaLanne often accomplished feats of super human strength through his life even into his 80’s. He showed the world that you can achieve anything in incredible ways such as swimming from Alcatraz to shore while having his hands cuffed and feet shackled!

 

Here are Jack LaLanne’s 20 PRINCIPLES - AS A REGULAR DAILY WAY OF LIFE;

1. Radiate love, joy and peace.

2. Apply the Golden Rule…DO GOOD….BE KIND.

3. Think positively, constructively.

4. Breathe deeply of clean PURE air.

5. Give all your body air and sun baths

6. Drink MORE fresh juices

7. Eat MORE fresh fruits

8. Eat MORE raw green salads.

9. Eat slowly, chew thoroughly.

10. Use a Liquifier each day.

11. Avoid all mucus-making foods.

12. Lift UPPER body Up.

13. Lift chin Up…and SMILE.

14. Keep chest OUT, abdomen in, shoulders back.

15. Exercise regularly.

16. Rest, relax, avoid strain and tension.

17. Keep bowels open, follow my “Master Plan”.

18. Practice self control.

19. Always BE Careful and avoid accidents.

20. Learn to APPLY all Natural Laws as I teach.

 

Do you remember Jack?

 

His legacy will live on -thanks to Jumping Jacks!

 

For more quotes check them out here;

http://jacklalanne.com/quotes/

Did you Forget? It starts Monday May 9th, 2022

What do you think Pink?

The 6 week Dynabody Functional Fitness Program starts May 9, 2022

Includes 12 Live Virtual Classes and  the Trainerize Mobile app. Access to planned workouts, exercises and coaching directly on your smartphone or tablet anytime, anywhere.

Great for anyone!

$55 for the full program.

$35 for the virtual Tuesday/Thursday workouts.

Email: dynabody@gmail.com & reference "Pink" and you get $5 off!

Free Workout Tuesday May 3, 2022

 

Join me and the other Dynabods for a FREE Virtual workout

This Tuesday May3rd  6:30pm  (Central Time Cda/USA) 

Yes FREE!  The class is through Skype and you can simply join as  a guest. 

The link to join the Dynabody Fitness Class is;

https://join.skype.com/vxcObpe8NqMB

Get Ready Dynabods - coming May 9th, 2022

 

The 6 week Dynabody Functional Fitness Program starts May 9, 2022

Includes 12 Live Virtual Classes and  the Trainerize Mobile app. Access to planned workouts, exercises and coaching directly on your smartphone or tablet anytime, anywhere.

Great for anyone!

Physiological Sigh

Last month I discussed taking a Mental Vacation to help you relax and de-stress.  Have you hear of the Physiological

Sigh?  This is a breathing method that helps bring your autonomic nervous system (ANS) down and into balance,

calming your mind and relieving stress and anxiety.

Introduced by Standford researchers Mark Krasnow and Dr. Andrew Hubberman, this physiological breathing

technique is super simple in helping to downregulate your emotional state:

Two inhales through the nose, followed by an extended exhale through the mouth

Your first breath dilates the lung sacks, the second inhale inflates the lungs a bit more allowing more carbon dioxide out of the bloodstream so that when you exhale you release the most possible amount of CO2 out of the body.  This perfectly balances the amount of oxygen and carbon dioxide in the blood and lungs. 

Breathing is important for calming the body and YOU can control your neurons - the amount of oxygen and carbon dioxide in your body.   As Dr. Hubberman explains The diaphragm is the one organ that can be controlled by breathing and is the path of the mind to the body and it has real-time control over the brain state.  For example, when you breathe quickly you increase adrenaline in your body, when you breathe slowly your brain secretes less.

 In summary, this physiological sigh can be done anytime.  Releasing the carbon dioxide helps to;

• Calms the mind

• Oxygenates the body

• Brings your nervous system into balance

• Creates equilibrium between alertness and relaxation

Want to learn more? Listen to this podcast;Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast  https://youtu.be/SwQhKFMxmDY

Easter Bunny Special - with Dynabody Fitness

 Easter Bunny Special!

6 week Dynabody Functional Fitness Program  just $50.

Includes 12 Live Virtual Classes and  the Trainerize Mobile app.

Access to the Trainerize App to which allows for planned workouts, exercises and coaching directly on your smartphone or tablet anytime, anywhere.

Check it out here:

* Next session starts May 9th to June 19th, 2021

Take a Mental Vacation

With all the craziness that is going on around us it’s no wonder that people are more anxious, overwhelmed and stressed. For some of us, escaping to a tropical paradise is just not possible.  However, taking a vacation doesn’t have to cost you a thing - a Mental Vacation that is.  A Mental Vacation gives you a chance to relax and rejuvenate. That means taking a break from everyday life, unplugging from your devices,  ignoring the news and social media.  The goal is to place your mind in a relaxed state of harmony and calmness.

Here are some ways to take a mental vacation;

Read a Book

Getting lost in a good book is a perfect way to escape what’s going on around you and help you feel relaxed and refreshed.

Visualize

Think of a pleasant moment - either a past memory or a fantasy.  Dream of something that makes you happy. Close your eyes and imagine yourself in a relaxing place. This place is where you feel completely safe because stress and worries hold no power over you.  Feel the tension leave the body.

Anxiety Canada offers a walkthrough of a mental vacation for free on their site. 

Check it out here: https://www.anxietycanada.com/articles/mental-vacations/

Take a Nap

Lock yourself in your bedroom and take a short nap.  A short period of sleep helps to rejuvenate the brain and reduce stress in the body.

Meditate

Meditation, even for as little as 12 minutes each day, has been shown to lower cortisol, reduce inflammation, balance the immune system, and even improve empathy and compassion. 

Connecting with yourself is a great form of relaxation which helps to calm down your nervous system.

Go for a Walk

Taking a stroll through nature – the woods, along the river or waterfront, etc. helps to get you moving. Exposure to nature has similar effects.  Adding the sun into the picture is an added bonus.

Listen to Music

Put the headphones on, close your eyes  and turn on some music that will relax you.

Something as simple as birds chirping, crashing waves or meditation music is helpful.

Play Your Favorite Musical Instrument

Music can influence your thoughts, feelings and behaviors.  Disconnect from the work and play the guitar, piano, violin, etc.  I bring out the harmonica.  I’m not very good at it but it helps relax the mind and body.

Get in the habit of treating yourself to a Mental Vacation.  If you can, do it daily, otherwise plan some time in advance to have some “time-off”.  You will be amazed at how much better you feel!

10 week Dynabody Full Muscle Activation Fitness Program

Join the 10 week Dynabody Full Muscle Activation Fitness Program! This is a moderate weight, high fatigue method that builds muscle fast and burns fat as it strengthens your joints.

The focus is on Dynamic POF’s - POSITIONS OF FLEXION  for optimal muscle stimulation.

There are three stages;

1) POF Multi-joint Midrange stimulus focusing on Mechanical Tension.

2) POF Continuous Dynamic Tension focusing on time under tension, with no lockout for Metabolic Stress and

3) POF Stretch -creating muscle microtears for growth.

The program includes;  20 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. 

If you prefer just to show up for the Tuesday and Thursday evening Group Sessions, (without the Trainerize App) I have that available at a reduced rate.

Muscle growth is important for movement and  longevity. And, muscle size is not about the heaviest weights you can lift, it's about maximizing TOTAL fiber expansion and muscle Quality.  Growth requires muscle recovery not excess training which is the basis for this program.

Valentines Day Special!

 

Be a special Valentine to your sweetheart.  Or Treat Yourself, to Dynabody’s Valentine’s Day special!

This includes 8 Live Virtual Classes and access to the Trainerize App that has planned workouts, exercises and coaching directly on your smartphone or tablet anytime, anywhere.

Valentine’s Day special 4 weeks for $25! (Regular $40)

TIME TO BEAT THE WINTER BLAHS - GO ON AN ADVENTURE

 It’s tough to be active outside when it’s -20 below.  And sure, shovelling all that snow has made you fed up with winter, but hey, I would consider that exercise!  LOL.  Okay, all kidding aside, going outside and getting some exercise is not only a good way to keep the weight off, but helps boost your immune system and your mental health as well.  

And yes, there are a number of ways you can go out doors and beat those winter blahs.

So it’s time for a winter Adventure!

Going for a hike and enjoying nature is great for overall health.  We have many great trails both inside the city and in the nearby country that offer a great winter experience.  The best thing is it’s free!  And it really helps improve your mood.

Go for Skate.  There is no excuse for giving this a try.  Indoor and outdoor rinks, duck ponds and the river trail all give you a chance to lace up.  

Cross Country Skiing - gliding over the snow will get that heart-rate up and yet is easy on the joints.  We have a lot of groomed and ungroomed trails that will keep you going!

Snowshoeing - is similar to hiking but lets you go into deep snow areas.  The nice thing is that this is low-impact on the joints as the snow helps to cushion the impact.

Want something more challenging?

Downhill Skiing or Snowboarding is a great reason to get out and enjoy the day.  

Fat Biking - hopping on one of these all-terrain bikes is a great cardio workout. Although expensive to buy outright, rentals are usually available.

Whatever you choose, the important thing is to dress appropriately.

In Scandinavia, there is a saying:  “There is no such thing as bad weather, only bad clothing.”

The important thing is to Layer!   Each layer has a function;

Base layer  or underwear layer: wicks sweat off your skin

A Synthetic Base Layer like nylon or polyester is preferred, although a natural fabric like wool and bamboo could be used.

Middle layer is your insulating layer: retains body heat to protect you from the cold

Wool or fleece is great, whereas a down or synthetic jacket are also good options.

Outer layer or Shell: shields you from the elements - wind, rain, snow.

You can opt for Waterproof, Wind-resistant, etc.  There are a lot of options.

It’s always a good idea to wear all layers on every outing. You can take a layer off if you get hot,  but you can’t put on layers if they aren’t with you!

Don’t forget a hat and mitts.  You lose a lot of heat from your extremities and are accessible to frostbite.  I prefer mitts to gloves - keeping the fingers together help to retain some body heat.

Goggles and a neck warmer or scarf should be considered.

VEHICLE TRAVEL - BE PREPARED

If you decide to go out for a country adventure it’s important to keep certain things in your car for an unexpected emergency.  Here a number of things to consider;

• Water in an Insulated Thermos
• Non-perishable foods like nuts, seeds and energy bars
• Blanket or sleeping bag
• Spare Clothing
• Matches,  Candle, Flashlight
• Hand and feet warmers
• Notepad/paper and pencil
• First Aid Kit
• Small Shovel
• Extra batteries, Portable Charger
• Portable Battery Booster, Booster cables
• Small tool kit
• Full tank of gas

Even though the weather may be less than desirable, you can still make the best of it.

Planning in advance is always a good thing for a more challenging adventure.  Checking out the weather, packing the right equipment and layering, will all make your outdoor time a great experience.