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

The 10 Week Dynabody Online Fitness Classes starts October 5th!

Thanks to the ever-changing COVID19 restrictions, we need to be diligent in both protecting and looking out for each other - it’s the new norm….And yet, the need for exercise and interaction becomes more prevalent.  Working out in a group setting helps to build a strong bond - the friendships and camaraderie is what makes it great!

Although it is hard to replicate my fitness classes away from the school gym or in a home environment Dynabody Fitness is committed to providing you with the interaction and the workouts you’ve come to enjoy.

Starting Monday, October 5^th, Dynabody will be offering a 10 week program which includes;

• Online Fitness Classes Tuesday and Thursdays 6:30pm, through Zoom (starting October 6^th and 8th)
•  Planned / Flexible Workouts through the Trainerize app.

I’m excited at this opportunity to interact with the Dynabods!  It will allow for a two-way interactive experience (using Zoom) while going through a Dynabody Trainerize workout together. Plus you can do your own workout  anytime, anywhere, and track your progress – to keep you motivated - the best of both worlds!

Cost $80 (tax included) for the 10 weeks.

Refer a Friend for a 20% discount

Email me at Dynabody@gmail.com for the particulars!

Here are a few tips for our Zoom Class;

Equipment needed:   

Exercise/yoga mat,  Pair of various dumbbells ie: light (5-10 lb), medium (10-15 lbs), heavy dumbbells (+20 lb)

Pad of paper and Pen – to  take notes and add to your Trainerize program

Questions – Hold off until the end of an exercise (rest period) or at the end of the workout.

Class will be kept “Interruption-free”  The meeting will be locked once the class starts.  This will ensure that the class is not interrupted once it begins.  So please show up on time!

Feedback is encouraged – let me know what you think!

TIME FOR A CHANGE

With all the craziness that’s going on in the world now’s the time to be MORE ALIVE - to rise to the occasion.  

-It’s time to use Covid-19 as a Game Changer

- It’s time to get away from the dark side of human nature.

- It’s time to change your habits to strengthen your body and mind for a Healthy Life. 

Follow these principles to be a better you;

- Sleep at least 7 hours per night. You recover and heal at night.

- Physical Activity is a must! We must move the body!  Exercise and mood are connected, it improves your immune system and strengthens your body.

- Empower yourself with Mindfulness and Meditation - do at least 10 minutes to increase positive emotions, boost your energy and relieve stress.

- Hydration - water is the elixir of life, include herbal teas, infused water and water-rich fruits and veggies.

- Eat whole food plant based nutrition - emphasize on raw and alkaline based foods and limit oil consumption.

- Eliminate or drastically reduce processed foods, dairy, eggs, gluten and highly refined sugar to stop inflammation. (Most plants reduce inflammation, meat increases inflammation)

- Reduce toxins by avoiding GMO and farmed foods and eat organic and NonGMO as much as possible.

- Finish dinner before 7pm and do not eat until morning. Intermittent Fasting helps support the Autoimmune system by allowing your body to purge your old cells.

- Reduce or eliminate caffeine and alcohol.  Both have a negative effect on your immune system.

- Limit time on technology - Keep electronics out of the bedroom. Stress related to Digital Dementia is now a common but avoidable concern.

- Build your support system - Community, family and friends make you feel better - reaching out to others under stress, either to seek support or to help someone else releases oxytocin which helps you recover from stress and become healthier.

It’s time for change - let’s make it a good one!

Digital Dementia

The overstimulation of technology and a sedentary lifestyle are such problems
that adolescents now show non-Alzheimer’s, dementia-like symptoms.
Fortunately, the solution isn’t to get rid of technology, but learn healthier habits
while engaging with it.  
Find out more here…

https://digitaldementiasummit.com/?idev_id=24711

Offset the Negative Effects from Sitting

Did you know?

5+ hours of sedentary sitting is the health equivalent of smoking a pack and a quarter of cigarettes! (1)

We were never meant to sit for long periods of time. At work, driving, watching the game - all this sitting breaks down the body.  The consequences are many;

- Increases your risk of death from any cause by 50% (2)

- Increases your risk of cardiovascular disease or heart attacks by 125%

- Slows down your blood flow (3)

- Makes your hip flexors extremely tight (one of the common root causes of chronic back pain)

- Slows down your metabolism and make you burn 21% fewer calories than if you were standing up (4)

- Worsens your body’s ability to metabolize glucose and to handle carbs )increasing risks of diabetes). (5)

Other negative side effects include poor lymph flow, brain dysfunction, feeling sluggish, poor bone density, weak digestion, bad posture, swollen feet, etc….

If you sit a lot - you need to be smart.

As you know, my motto is “Use it or Lose It”.  In reality - MOTION IS LIFE.  

“When you take a movement break it doesn’t matter what you do, you can take a nice stroll down the hall,” said Dr Keith Diaz, an expert in behavioural medicine at Columbia University and co-author of a study on excess sitting.

Diaz noted such periods could be as short as a minute in duration. “It is about just adding up the activity across the day,” he said, adding that walking to a co-worker’s desk rather than speaking on the phone, or having walking meetings, were both ways in which sitting time could be reduced and activity boosted. 6

Another way of looking at is is to ask a simple question:

"How little will I sit?" Small movements have a big impact. Try some NonExercise Activity Thermogenesis.  Also known as NEAT try stretching, flexing your toes and calves, stretching, or even fidgeting in your chair. All of those movements require energy, and the calories add up, says Mayo Clinic researcher James Levine.  He also suggests that "The goal of sitting should be singular: to give our bodies a break from moving."

  

Offset the Negative Side Effects from Sitting by taking breaks every 30 minutes and Stretching.

The following stretches are designed to loosen tight hip flexors -that result from sitting too much…

Want to print a copy or save on your computer or smartdevice?  Click on the following link;

https://drive.google.com/file/d/179cpSgqMqkCHQ2oNw-htzLBSUBL2bY33/view?usp=sharing

Sources:

1. https://everydaygyaan.com/stand-because-sitting-will-kill-you/

2. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

3. http://www.huffingtonpost.co.uk/entry/how-sitting-down-all-day-affects-the-body_uk_5930184de4b0540ffc84d81c

4. http://www.bbc.com/news/magazine-24532996

5. http://blogs.plos.org/obesitypanacea/2012/04/04/sitting-for-just-a-couple-hours-has-measurable-and-negative-health-impact/

6. https://www.theguardian.com/society/2019/jan/14/sit-less-and-move-more-to-reduce-risk-of-early-death-study-says

Concerned about your health?

If you want to know what you NEED to know about Lyme, check out The Best of Chronic Lyme Disease (April 15-21): :Chronic Lyme Disease Summit

Food Nutrition & Your Health

At almost every corner, you’ll find passionate followers of keto, high carb, low carb, high fat, low fat, paleo, raw, vegan, gluten-free, and just about every other dietary approach under the sun.

If you ever feel confused, you’re not alone!  Fortunately, John and Ocean Robbins — bestselling authors and co-founders of Food Revolution Network are interviewing 24 of the most trusted food and health experts on the planet. Their goal is to cut through the confusion and give you scientifically grounded, credible insights you can apply right away to get powerful results for your health.

During this week-long online event, you’ll gain the latest insights on nutrition and health. And you’ll learn about foods that can enhance brain health, prevent cancer, and put you solidly on the path to increased joy, energy, and lasting wellness.

Sign up for this online event now, at no cost — it just might change your life!

Join the Food Revolution Summit (April 27 - May 5);

Food Revolution Summit

To your Health!

Doug

DYNABODY FITNESS CLASSES START APRIL 9th & 11th

The Dirty Dozen

Each year since 2004, the Environmental Working Group (EWG) comes out with their “Dirty Dozen”  a list of popular fruits and vegetables that are full of pesticide contamination, and, if you are concerned with your health (which I hope you should) –is best NOT to eat unless organic.

The "Dirty Dozen" includes:

1.      Strawberries (worst offender)

2.      Spinach  (next worst- had, on average, twice as much pesticide residue by weight than any other crop)

3.      Nectarines

4.      Apples

5.      Grapes

6.      Peaches

7.      Cherries

8.      Pears

9.      Tomatoes

10.  Celery

11.  Potatoes

12.  Sweet Bell Peppers  (including Hot peppers)

These produce should always be purchased organic.  Many local farms and markets use all organic practices but can’t afford the certification process – so check first before buying.

Don’t fret, not all produce needs to be organic.  Below is a list of produce you can buy conventionally.  If you can, go NonGMO on these;

1.      Avocados

2.      Pineapples

3.      Cabbage

4.      Onions

5.      Sweet peas frozen

6.      Asparagus

7.      Mangos

8.      Eggplant

9.      Honeydew Melon

10.  Kiwi

11.  Cantaloupe

12.  Cauliflower

13.  Broccoli

Reference:

https://www.cbsnews.com/news/strawberries-top-2018-dirty-dozen-list-fruits-vegetables-pesticides-environmental-working-group/

Winter is Done!

Last class of the Winter session this Thursday.
Come on out for a great workout.
 Attend for Free!
6:30 pm
Strathmillan School (Small Gym)
339 Strathmillan School

Hope to see you there!

#1 Health Issue

Do you know what the #1 health issue is that most people in western cultures deal with on a regular basis?
It's an issue that's been shown to increase the risk of health problems like diabetes, cancer and heart disease...
It's also been shown to impact a person's ability to succeed financially and professionally.
And it can affect YOU and your emotional fulfillment at a deep level.
It's an extremely common issue, that you're likely dealing with right now, and new science is showing that the effects it has on you are far worse than you think.
So what is this issue?

It's chronic stress!

But there's a technique that has been scientifically proven to reduce the negative impact of these everyday emotions.  I'm talking in-the-lab, clinical tests that show that this technique works.
And a new video is sharing these results, what they mean for you, and how you can use this technique today to eliminate the stress, anxiety and overwhelm that is having a deep impact on your life, even when you're not aware of it.

Check it out here:
Click here for the Tapping Solution

Free eGuide on chronic disease and infections!

Get Jonathan Landsman's powerful, 21-page eGuide, Slash Your Risk of Chronic Disease and Infections, and learn how to help prevent and reverse chronic disease!

In this guide, Jonathan describes 21 safe, effective and affordable solutions to help prevent and reverse chronic disease. 

--->>Click here to download your free eGuide!

Many factors contribute to the development of chronic disease. But most experts agree that obesity, poor nutrition, sedentary lifestyle, smoking cigarettes, over-reliance on antibiotics and excessive alcohol intake lie at the forefront.

The fact is: health is seriously threatened by diseases that are caused by factors existing within our control. And this is both heartbreaking, and hopeful. Because it means the key to fighting modern plagues that jeopardize our health could be as simple -- and revolutionary -- as making proper lifestyle choices.

And, be sure to join us on February 18th for the start of the free, online The Immune Defense Summit — over 30 experts learning NEW strategies that BOOST your immune system, and keep you and your family SAFE from pandemics, viruses and chronic diseases!

It's time to give your immune system what it needs to protect your health!

--->>Join me for The Immune Defense Summit, a free and online event!


You can truly get started on better health today!

WINTER OF WELLNESS

Free Online Event
Winter of Wellness
January 14-18, 2019

Embark on a journey that can SUPERCHARGE your whole life and revitalize your family, your friends… and even your community.

I hope you’ll participate in this FREE online series, which will expand your horizons and open you to new levels of wellness in all areas of your life!

RSVP here for Winter of Wellness — at no charge: https://shiftnetwork.infusionsoft.com/go/wow19/a19247

Here’s just a small sample of what you’ll discover during this year’s Winter of Wellness:

• Healing with medicinal plants & herbs

• Applying essential energy medicine principles & techniques

• Eating for a thriving body, community & planet

• The health benefits of true romantic intimacy

• Using herbs and essential oils for musculoskeletal pain and inflammation

• Treating chronic illness, pain & fatigue

• Activating the creative brilliance inside you for your neurological and psychological wellbeing

• Combining neurology, integrative medicine & mindfulness for optimal brain health

• The relationship between our health & the health of our planet

• Healing your children of chronic health issues due to toxins in our environment

And SO MUCH more…

Register for this amazing event — and get ready to experience integrated health, healing, and wellness for your entire being… body, mind, and soul.   

RSVP here for Winter of Wellness — at no charge: https://shiftnetwork.infusionsoft.com/go/wow19/a19247

Yours truly,Doug

FIGHT THE COLD & FLU!

It’s that’s time of year again. And I’m not talking about Christmas music and packed shopping malls.  I am talking about achy bodies,  runny noses, coughs and sore throats - Cold and Flu Season.

But, do you know the difference between a flu and a cold?


The flu or influenza, is a viral upper respiratory illness that comes on suddenly, causing symptoms such as fever, body aches, headache, fatigue, loss of appetite, a dry cough, and a sore or dry throat.  Often a flu can lead to a bacterial infection like bronchitis, an ear infection or sinus infection.  In the worst case, pneumonia may develop.
- 1 in 4 Canadians get the flu each year.   It is estimated that 12,200 people are hospitalized each year and over 3,500 Canadians die every year from serious complications of the flu.(1)  Worldwide there is 1 billion cases of influenza every year! (1)  Three influenza pandemics occurred in the past 100 years.  The worst was at the turn of the 20th century where the Spanish Flu killed close to 100 million people.  Oh, and there is no such thing as a “Stomach flu”.  This is actually viral gastroenteritis, or simply put - a mild case of food poisoning. 

A cold is also an infection of the upper respiratory system but is not so severe.   Symptoms include a runny nose, a cough, sore throat, sneezing, watery eyes and congestion.  - The average person gets the common cold two to four times a year.  Children can get the common cold as many as ten times a year! 

 (5)

Typically you catch the cold or flu through the air by coughs or sneezes. 

Here are some simple steps to fight the cold and flu: 

1. Get adequate sleep.  Aim for 7-8 hours of restful sleep

2. Eat properly.  Stop eating processed foods.  Eat whole foods like fruits and vegetables, nuts, seeds, fish and meat.  Forget the chips,  granola bars and soy burgers.  Building up your immunity naturally is the best way to combat the flu.  

According to Dr. Michael Greger, author and founder of NutritionFacts.org (and one of my favorite health advocates) “Inadequate fruit and vegetable intake may help explain the loss of immune function as we age, which is linked to an increased risk of dying from pneumonia and influenza…...  Influenza and pneumonia constitute the seventh leading cause of death for our elderly.  It’s never too late to start eating healthier.” (3)

3. Influenza thrives on drastic temperature changes.  I know that’s kind of hard living in Winnipeg.  Being smart to reduce the strain on your body’s immune system.  Dress appropriately.  If you have to go outside when it’s 30 below don’t forget a hat, gloves/mitts and warm boots.  Keep your home at a comfortable temperature – not too warm.

4. Wash your hands regularly.  Not only when you go the washroom, but after going out in public – be it shopping, going to a sporting event, a play or the gym. 

5. Eat Garlic and Gargle.   This is a natural adaptogenic infection fighter.  Known as the poor person’s antibiotic, Garlic helps eradicate infections as they enter your immune system.  Gargling with Salt water is beneficial.  Also, try oil pulling with Coconut Oil.  Swishing for 5 to 15 minutes is all you need to help get rid of nasty bacteria in the mouth.

6. Exercise Regularly.  Working out helps to relieve stress which in turn helps your body’s immune system.  By building up the virus-fighting antibodies this can also improve the response when receiving a flu shot.  People who exercise get colds less often than those who don’t work out.  So keep moving! (4)
A word of caution - if you currently have the flu – do NOT try and sweat it out.   The additional stress on your body will just prolong the infection.

7. Get a Humidifier.  The Flu virus thrives in dry air environments.

8. Get Vaccinated?  Well there’s a lot of controversy over getting vaccinated.  This one’s a personal choice. I do NOT get the flu shot and have never gotten sick.  As most vaccines contain mercury, keeping toxins out of the body should be your first priority – not filling Drug Company pockets.    Plus there is little evidence that supports the belief that vaccines are effective in preventing influenza in healthy adults.  According to Greenmedinfo.com,  Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost, however, there is no evidence that they affect complications, such as pneumonia, or transmission of the flu. (2)
Don’t get sidelined by sickness.  Taking simple steps can help you avoid seasonal colds and flus before it starts.

References:

(1)   https://wwwcanada.ca/en/public-health/services/diseases/flu-influenza/health-professionals.html
(2)  http://www.greenmedinfo.com/article/there-little-evidence-supporting-belief-vaccines-are-effective-preventing-infl
(3)  https://nutritionfacts.org/audio/beating-colds-and-flu/
(4)  https://www.health.com/health/video/0,,20970352,00.html t
(5) https://www.cdc.gov/flu/symptoms/coldflu.htm