Spring has Sprung - start off right with Dynabody Total Fitness!

Join now for the Spring Fitness Classes.  Start to get ready for a wonderful summer or aim to be your personal best!  Come out to the last couple of March classes and see what you’ve been missing.  Sessions run from  6:30 to 8:00 pm.

Register online at:

 Dynabody Total Fitness  - Tuesday April 8th

Dynabody Total Fitness - Thursday April 10th

or call: 832-9637 to Register by phone

To get updated info. regarding the Fitness Bootcamps visit my website:  Dynabody.ca or by emailing me at dynabody@gmail.com.

Spring has Sprung head outdoors

So you want to start walking outdoors to lose all that belly fat that you accumulated over the winter?  Walking keeps your blood vessels young. According to a study by the University of Colorado, older men (averaging 62) who went on an hour-long walk 5 days a week had blood flow similar to that of young men average age of 27. 

Now, if you have been sedentary over the winter, starting out walking is a great way to start getting fit.  Health Canada recommends that you exercise regularly 4 to 7 days of the week.  The amount of time needed to stay healthy depends on effort.  Scientists say that you must accumulate 60 minutes of physical activity every day to stay healthy or improve your health.

 It is best to know what your ultimate goal is when you head outside.  Is it to become more fit?  Have a healthier heart?  Or do you want more?   Do you want to lose that body fat?

 Unless you are overly obese, you will see little fat loss results from spending a great deal of time walking.  Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements of frequency (a MINIMUM of 3 times per week) , intensity (working up to 60-90% of your Maximum Heart Rate) and time (at least 20 to 60 minutes).

Your body has about 5.6 liters of blood that circulates through the body three times every minute!  Regular aerobic exercise performed most days of the week reduces the risk of developing or prematurely dying from some of the leading causes of illness and death.  So why did you wait until winter is over???

 Can’t handle doing an hour long cardio workout?

 Try splitting your cardio workout into two sessions. This can double your fitness gains. A shorter workout duration means that you can spend more time in a higher heart rate zone and not tire. Plus you can do it a different times of the day.

 Or

 Try High Intensity Interval Training.  This is a much shorter aerobic workout that involves periods of exertions and recovery.  Basically you vary the degree of your aerobic workout by doing a short burst of high intensity exertion and then follow up with a recovery period.  Then another short burst followed by another recovery, etc…

 So do you know which cardiovascular workout is best for your heart and for fat loss?

I’ll let you know next newsletter.  Now go out and exercise!

FIGHT THE COLD & FLU BUGS

It’s that’s time of year again - Cold and Flu season.  People are getting antsy from staying indoors, everybody has had enough of the cold weather. Although the flu season starts around November, it seems that the end of winter is when most people come down with the flu or cold bug.

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.

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.

1 in 4 Canadians get the flu each year. It is estimated that between 4,000 and 8,000 Canadians die every year from serious complications of the flu.

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!

Typically you catch the cold or flu through the air by coughs or sneezes.
Three influenza pandemics occurred in the 20th century. The worst was at the turn of the century where the Spanish Flu killed close to 100 million people.

There is no such thing as a “Stomach flu”. This is actually viral gastroenteritis, or simply put - a mild case of food poisoning.

Do you want to successfully fight the cold and flu? Here are some simple steps;

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…

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. This is a natural adaptogenic infection fighter. Known as the poor person’s antibiotic, Garlic help eradicate infections as they enter your immune system.

6. Get Vaccinated. Having a flu shot every fall or early winter helps boost your immunity. If you don’t like needles then ask for a nasal spray – it is just as effective. It may be too late to get the flu shot now – unless you’re off to the southern hemisphere this summer. Some companies will even pay for the flu shot at the beginning of the season – so take note for this fall.  Although I'm not a big fan of getting the flu shot, children and the elderly should consider it.

7. 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.If you currently have the flu – do NOT try and sweat it out. The additional stress on your body will just prolong the infection.

A JELLO BELLY WON’T MAKE YOU JOLLY LIKE SANTA

The Holiday season can create havoc on with your health regime. The work parties, family gatherings and tons of food and drink make it difficult to maintain a healthy diet.

Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?

FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.

The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.

Here are some Tips for the Holidays

Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.

Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.

Eat a good portion of vegetables. They have very few calories and will help to fill you up.

Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.

Grab some fruit rather than the calorie dense dainty.

Stay away from the processed foods and white bread & pasta. Choose whole grain products.

Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.

Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.

Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.

Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.

If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.

Stick with your exercise program. Don’t fall into a rut.

Not sure what to eat? Here are some fat fighting foods:

Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat

Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.

High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.

Fish. Ensure the fish are wild and not “farm-raised”

Chicken. Always a good bet – stay away from fried…..

If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.

Guidelines:

The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:

A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.

Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.

This is a special time of the year. Enjoy it with your friends and family.

Wishing you all the best this Holiday Season!
Doug.

FAT LOSS ARTICLE Part 1 – Body Composition

Most people are concerned with their weight. Rightly so. We enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful. Our work is automated. Our leisure is effortless. And it’s literally killing us.

The Center for Disease control and Prevention (CDC) has declared obesity an “epidemic”.

Current statistics show that 66.3% of the American population is overweight and 32.2% obese. That’s 129.6 million people in the U.S. alone!

Statistics Canada data estimates that more than half of Canadians are overweight or obese, with almost 15 per cent of the population falling in the category of "obese".

There are twice as many obese people as three decades ago. One out of three Americans is obese and this will increase to 40% by 2010.

Now we are only talking about obese people – those that are roughly 30 pounds or more over a healthy bodyweight. This excludes the “overweight” people which unfortunately, work out to be the “norm”.

To illustrate this worldwide epidemic, please note the following obesity chart;

Some startling facts about obesity:

Obesity is associated with an increased risk of heart disease, type 2 diabetes, osteoarthritis, stroke, and colon, breast and endometrial cancers.

70 Percent of cardiovascular disease cases are related to obesity.

Your chance of developing high blood pressure doubles if you are obese.

Effect of obesity on high blood pressure: More than doubles one's chances of developing high blood pressure

Overweight and Obesity cost the United States $117 billion per year. In Canada, a conservative estimate of the total direct cost of overweight and obesity was $1.8 billion in 1997 – that’s 10 years ago…..

Next year, Obesity is expected to surpass smoking as the leading cause of preventable death.

An ambulance manufacturer now offers a retrofitted winch and plus size compartment to accommodate patients up to one thousand pounds in weight!

City transit and ferries are not increasing their seat width from 18 to 20 inches to allow room for bigger bottoms.

It has been estimated that within 50 years obesity will shorten the average life span of 77.6 years by at least two to five years.

Okay guys, here’s a shocker for all you studs. It is estimated that you “lose” half an inch of length of your manhood for every 20 pounds of fat packed on. Fat building up around your lower abdomen can hide your most precious asset. By reducing the body fat you can showoff more of your package.

And what about our children???

In the past 25 years, obesity in children and adolescents has quadrupled!

15% of children and teens are overweight, a nearly three fold jump since 1980

Childhood diabetes has increased 10-fold in the past 20 years.

The average child will watch 10,000 commercials per year touting food or beverages, nearly all of them for junk and fast food!

Not only does excess body fat affect a child socially and psychologically, but also Diabetes, orthopedic problems, high blood pressure, asthma, and sleep apnea have increased to all time highs in children, right along with the increase in obesity.

Now you could easily blame television or the computer but the biggest reason really has to do with their parents! Are you setting a good example for your kids? Are you a good role model?
Parents need to stop using excuses – lead by example.

So what’s the answer to the obese, overweight and the fat epidemic?

Before I offer the solution to the “weightloss” epidemic let’s determine what people SHOULD be focusing on.

Did you know that at any time:

35-40 percent of adult American women are trying to lose weight?
and
20-24 percent of adult American men are trying to lose weight?

About 95% of dieters can not keep the weight off long-term.

I see people checking the scale before, during and after a workout. So many people just don’t get it. Weight is not fat. Most weight lost during exercise is water weight. And unless you watch your nutrition, you could lose muscle rather than fat also.

Contrary to what all those “new fads” and diet books and pills will tell you - Weight is largely meaningless as an index of health or fitness. Another poor indicator of your health or ideal weight is the Body Mass Index. The BMI uses a person’s weight and height to determine a score rating.

So first and foremost – stop focusing on “losing weight”. Scales belong on a fish!

A more accurate assessment can be attained by looking at a person’s Body Composition.

There are two main factors to look at when considering Body Composition: 1) Body Fat (lean body mass) and 2) Body Fat distribution (waist circumference)

1) Body Fat Composition

Body composition is the ratio of lean body mass to fat body mass, or simply put – a measurement of how LEAN you are. Your lean body mass contributes to your structure, strength and shape.

Some aspects of your body composition are based on heredity (such as where you tend to store excess fat). However, for the majority of the population Percent Body Fat is related to LIFESTYLE. After about age 16, changes in body fat are due to changes in fat cell size not number. These cells expand (or shrink) to accommodate excess calorie storage. One very important point - you CANNOT GET RID OF FAT CELLS (other than by liposuction) - only
reduce them. You can however INCREASE the number of fat cells. Once done, YOU HAVE THEM FOR LIFE!

When you test your body fat percentage you are determining what percentage of your total body weight is FAT and how much is LEAN BODY MASS (i.e. the weight of your muscles, bones and organs). The less fat you have relative to the amount of muscle you have, the leaner you are. Skin-fold Calipers are one of the easiest and best ways to determine your body fat percentage.

Body fat itself refers to the percentage of the overall body that is composed of essential fat and storage fat.

For men: 2-4% body fat is essential, 6-13% is an athletic body fat range, 14-17% is considered a 'fit' range, and 18-25% is acceptable. Anything above 26% for men is considered obese.

For women: a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered 'acceptable' and anything above 32% is considered obese.

The average body composition is; 15-18% for men and 22-25 % for women.

2) Body Fat Distribution or Waist Circumference

The total amount of body fat is important but where your fat is stored is also important, as it is a key indicator of health problems. Body fat that accumulates around the waist and stomach area (abdominal fat) poses a greater health risk than fat stored in the lower half of the body. Waist-to-hip ratio (WHR) looks at the proportion of fat stored on your body around your waist and hip.

Most people store their body fat in two areas: around their middle (apple shape) and around their hips (pear shape).

The Waist-to-Hip Ratio is a simple but useful measure of fat distribution. If you have an apple shape (carrying extra fat around the abdomen) this places you in a higher health risk category than being a pear shape (carrying extra weight around the hips or thighs). Generally, men tend to store fat around their middle (apple shape) while women store fat around their pelvis, thighs and butt (pear shape).

The ideal Waist-Hip Ratio for Men is .95 or less
The ideal Waist-Hip Ratio for Women is .8 or less

While gender is the most powerful influence on body fat distribution, hereditary, and age, play a part. The effect of age is magnified enormously by the final factor - lack of exercise!

Next month I will discuss the reason why we Canadians are so fat. I will then explain what you can do to fix the problem.