Happy Holidays!

 

Wishing Dynabods everywhere a Fantastic Holiday Season!

A Tragically Hip

 Today we are sitting so much that our mobility is suffering dramatically.  Most people have lost their capacity to effectively put their leg behind their body.  As we move, be it walk, run, or even going down stairs,  we need good hip extension, that is,  to be able to move the knee behind the butt.  

Hip extension uses one of your strongest muscles - hip extensors, which helps stabilize your pelvis and is important for daily movement, exercise and sport activities.  Loss of glute function has an effect on control of our back and can create low back pain or knee pain.

Here’s a simple drill to check your hip mobility to see if it needs improvement;

With arms over head, step forward in a Deep Lunge.  Your front leg should be at a 90 degree angle with the knee in line with the ankle.  Your back foot should be far enough back that your knee should be behind your butt.  Squeeze your butt to activate the glutes.  Your arms help to keep your back more upright.  You can place your knee on the ground or slightly above if you can handle it.  Hold that stretch for 20-30 seconds, then repeat on the other side.

This exercise not only helps you understand your body alignment but it is a great stretch for your gluteal muscles - as it helps reduce tension, tightness and prevents injury.

It’s important to realize that movement is key to longevity and quality of life.  Working your hip extensors helps improve movement, coordination and a sense of body awareness.  Something that I incorporate in all of my fitness workouts.

Your Largest Organ

 I just finished listening to a Mel Robbins podcast on The Science of Strength Training: Learn how lifting weights helps you lose weight, feel better and Live longer.  Her guest was

Dr. Gabrielle Lyon's forthcoming book "Forever Strong: A New, Science-Based Strategy for Aging Well,"   Here’s an interesting fact;

What do you think is the largest organ in the body?

Well…

It’s your Skeletal Muscles.  It makes up 40% of your bodyweight and is a nutrient sensing system. And when you contract your skeletal muscles it releases myokines, communicating with other organs of the body moving glucose into your cells.  And the best way to contract those skeletal muscles is through exercise.

Oh, and if you guessed your skin it only accounts for 5.5% of the total body weight.  And your actual skeleton is around 14% of your body weight. 

Here are some interesting takeaways from this podcast;

-Your Skeletal Muscles is a nutrient sensing system.

-People are too concerned about being overweight.  They need to stop thinking of what to lose (weight) and shift to what you can gain (muscle).

-There is no healthy sedentary person.

-Muscle is the currency of health.  You Must Earn It!

I totally agree!

Key to Longevity is Resistance Training NOT Cardio

The other weekend I attended the Manitoba Fitness Council’s conference.  One of the main presenters, Christine van der Hoek emphasized the importance of Lifting for Longevity.   Although an endurance athlete, she stated that the key to Longevity is Resistance Training and NOT Cardio.  As we age, fast twitch muscle decline and Scarponia (loss of muscle mass) is prevalent.  As strength is the foundation for all forms of activity the need to focus on fast twitch muscle fibers becomes a necessity. The most effective way to preserve muscle mass is to focus on POWER - either through Heavy Lifting or Going Fast.  Here’s the formula for Power;

POWER = LOAD/FORCE + VELOCITY/SPEED

Fast twitch muscle training not only alters skeletal muscle, but is also more metabolically active and can contribute to improvements in body composition, improving reaction time (less falls), and overall improved quality of life.

Muscle growth is important for movement and  longevity, and it's your nervous system that dictates the size and strength of your muscles.   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 focusing on your fast twitch muscles increases this stimulus. As we improve muscle quality, it changes how your entire body works - the nervous system, muscular system, immune system and internal organs.  I

The key to good quality health is Resistance Training - something we should always be striving for. 

So Use it!

Doug

Resistance Training - halting the diabetes epidemic

There’s a diabetes epidemic underway, with an estimated prevalence of 10% of adults diagnosed and another 5% for those undiagnosed.  Of that nearly half are in the 40-59 age group, and this is expected to double in 20 years!  In addition, Diabetes can reduce lifespan by five to 15 years!

It’s not all gloom and doom though. 

Did you know that muscle mass and strength have a tremendous protective effect against diabetes? One study showed a whopping 32% lower risk of type 2 diabetes!

Resistance Training or Strength Training is the one activity that has been scientifically proven to improve not just your lifespan but healthspan or quality of life.  And no matter what age or condition you are in, you can benefit.

Now the great news - my Resistance Training / Group Fitness Classes are scheduled for this October. Sponsored by the St. James Assiniboia Continuing Education, the 10 week classes are scheduled for Tuesday and Thursday Evenings 6:30pm to 7:30 pm.

If you are interested in participating in the in-person classes, or starting any resistance training program please send me an email.  I'd love to hear from you!

Reference:  Diabetes in Canada: https://www.diabetes.ca/advocacy---policies/advocacy-reports/national-and-provincial-backgrounders/diabetes-in-canada

Old Man Balance Test

 Here’s a fun test that you can do to challenge your balance and coordination.  It’s called the “Old Man Balance Test” and was created by coach Chris Henshaw as a fun little competition with his kids.

You start by putting your socks and shoes on the floor in front of you.  Standing on one leg you reach down and grab your sock and you put it on without placing your foot down.  Then you reach down and grab your shoe and put your shoe on and tie it without touching the floor.   You then switch and do it on the other side.   

This is a great two minute balance practice and you don't have to be an old man to try it. This can help identify flexibility and balance issues regardless of your age!

Kirtan Chanting

 Ever do Kirtan chanting? 

Join me at our cottage as we follow Shell Andrea with the Yogic practice of Kirtan, a collaborative call and response chanting technique using music, mantras and meditation to help calm the mind, connect and uplift the soul.

Sunday August 6th 1-3pm. 

$35

Beveridge Beach - Maybrun Road, Sioux Narrows

Register at:  shellyogakirtan@gmail.com

3 Quick Ways to live a Happier Life

 Happy weekend!  And a specially exciting one for me.  My daughter Kirsten gets married today!  So I’m going to make it quick….

Here’s are three quick things you can do today to live a Happier Life;

1. Start by setting a low bar for happiness.

According to Henrik Edberg author of the Positivity Blog, when you wake up in the morning and consider the small things or what one takes for granted you actually appreciate things more.

The food, my work, the weather, the small events of the day becomes not everyday stuff but something to feel happy you have

2. Help someone out.

Giving someone a hand, words of encouragement or a hug are powerful things to build a happy life.

3. Be Kind to yourself

Change your input to things that are kind and constructive.  Replace destructive messages

From the world around you with practical personal development solutions or spend more time in nature, meditate and recharge yourself.

To read more check out Hendrik’s blog article:

https://www.positivityblog.com/happy-today/

Top 20 Fitness Trends for 2023

 According to the annual ACSM's Health & Fitness Journal® worldwide survey for fitness trends of 2023,wearable technology came in as number one, followed by Strength Training with free weights and Body Weight training.  If you look at the entire list you will find that Dynabody Fitness and Health is involved in almost all the trends!

Although wearing technology and mobile apps are great for keeping you accountable, they are only tools to help you be active, but they don’t directly improve your strength and mobility.  But we know that don’t we?

If you go over the complete list you will see that Dynabody Fitness & Health is involved with each trend - one way or another.  No matter how you look at it, exercise is the one thing that not only increases your Life-Span but your Health-span also.

Doing a multi-functional workout with dumbbells or your own bodyweight not only works your major muscle groups but also activates your core stabilizer muscles.  This would be considered Functional Training – the meat and potatoes of my classes.   Not only does this improve your strength and mobility but carries over into better posture and control as you have to isometrically maintain stability while working the other side of the body. This neurological adaptation brings a natural progression of your fitness abilities.  You activate more muscles fibers while concentrating on form.  It has been a staple of my workouts for years! 

Most of the newbies are surprised at what they can do when they take on a “can do” attitude and stop thinking that they “can’t” do that weight.  Of course safety is always number one priority, and when using a heavier weight maintaining the load throughout the motion is much easier on the body.  With a heavier weight there is less jerking and snapping of the joints, and thus, less chance of injury.

Plus you build strength rather than just go through the motions.   I like to use the example of painting a ceiling, you can do it for a long time and your shoulder gets sore.  But you didn’t strengthen the shoulder.  It’s just like going to the gym and seeing someone grab that 10 lb weight and rattle of 20 reps while chatting to their buddy.  A total waste of time!

Following the latest trend is not necessarily a bad thing.  You just have to realize that there are no magic pills, no short-cuts, no special diets, machines or routines that will result in 

you being in great shape without effort.  If they help you to move ahead that’s great.

It is important to create a lifestyle that works for you and that you will maintain for a healthy life.  The best results come from a long-term strategy involving permanent change in both eating and activity habits.  You can live your life in good health – it’s your reality - start now!

ACSM's Health & Fitness Journal 27(1):p 9-18, 1/2 2023. | DOI: 10.1249/FIT.0000000000000834

https://journals.lww.com/acsm-healthfitness/Fulltext/2023/01000/Worldwide_Survey_of_Fitness_Trends_for_2023.6.aspx?context=FeaturedArticles&collectionId=1

Easter's coming - time to Hop to it!

Join the Easter Bunny and get a sense of satisfaction, motivation and increased endorphins “Hello happiness!” you need! 

Spring Classes  6:30-7:30 pm

DYNABODY TOTAL FITNESS CLASS– 10 Tuesdays Bannatyne School

April 11 – June 13, 2023

DYNABODY TOTAL FITNESS CLASS– 10 Thursdays Strathmillan School

April 13 – June 15, 2023

 

You are Appreciated

 I Hope you know that YOU are appreciated! 

Some of us don’t hear "thank you" enough for all the hard work at home and at work . . . 

So I just want to say: THANK YOU again for being YOu.

It’s tough making a commitment to yourself and your growth, even during times of extreme uncertainty. 

If you haven’t reached your goals yet, that’s okay. 

If you haven’t created your ideal lifestyle yet, that’s okay.

If you still have self-doubt or fear or anxiety, that’s okay too . . . 

I congratulate YOU on just BEING here now . . .

and for me, taking the time to read my blog, emails, etc

It’s all towards the right direction to improve your mind, body and soul.

Figuring out Distance and Steps Walked

 Here’s an easy way to figure out how far you’ve walked.  If you want to know the distance or how many steps you’ve walked it’s pretty simple.

Multiply the time you walked by 100.  This gives you the average meters you’ve walked.

On average you walk 100 meters per minute - when done at a moderate pace.

So if you’ve walked for 25 minutes x 100 and you get 2,500 meters or 2.5 kms.

Here’s a simple formula;

METERS = # MIN. WALKED X 100 

or

KMS WALKED = # MINUTES X 0.1

Example:25 min. x 0.1 = 2.5 kms walked

Now you want to figure out the steps?  How tall you are does matter a bit, but on average you do 1,400 steps per kilometer.   Women will do a bit more - closer to 1,500 steps while men have longer strides and do closer to 1,300 steps.

If you walked for 25 minutes or 2.5 kms, times it by 1,400 and you’ve walked 3,500 steps

STEPS WALKED = # MINUTES WALKED X 0.1 X 1,400

So, if your goal is to do 10,000 steps a day plan to do around 72 minutes of walking (around 7.15 kms)

Fitness Classes start January 17th & 19th, 2023

Reap the benefits of exercise – nature’s best medicine! No matter what your age, fitness level or ability, there is something out there for you.  Fight that boredom and kick that will power in full year.

Sign up for  Dynabody Total Fitness in-person classes

Tuesdays    Bannatyne School – starting January 17th.  6:30 to 7:30 pm

or

Thursdays  Strathmillan School – starting January 19th 6:30 to 7:30pm

To Register, contact the St. James-Assiniboia School Division Continuing Education office 204-832-9637  or email me directly at dynabody@gmail.com.