DYNABODY FITNESS CLASSES START APRIL 9th & 11th

HEALTH & FITNESS QUIZ

1. Research conducted by the Wellness Councils of America (WELCOA) determined that a certain amount of health care dollars spent on diseases could be preventable by proper nutrition and exercise alone.  What portion of dollars spent is preventable?

a)      50%

b)      65%

c)      80%

d)     96%

2. According to a recent literature review of school-based physical activity programs, students who became more physically active at school were not necessarily more active outside school.  The after-school period (from 3 to 6 pm) is considered the window of opportunity for PA.   During this 3 hours, how much time is spent by 6 to 19 year olds in moderate-to-vigorous physical activity?

a)    5 minutes

b)    14 minutes

c)    23 minutes

d)   32 minutes

3. In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.  Everyone should learn at least the basic first aid and CPR (Cardiopulmonary resuscitation) techniques. What is the current CPR Guidelines for adults?

a)  Chest Compression to Ventilation ratio of 10:1

b)  Chest Compression to Ventilation ratio of 15:2

c)  Chest Compression to Ventilation ratio of 30:2

d) Continuous Chest compression (approximately 100 beats per minute)

4. What exercise keeps your metabolism up - helping to burn calories for up to 24 hours after your workout?

a)      Running

b)      Swimming

c)      Weight lifting

d)     Yoga

e)      Hockey

5. What exercise is best in helping teenagers build bone density and helps to ward off osteoporosis in the future?

a)      Walking

b)      Swimming

c)      Yoga

d)     Soccer

  

6. For a beginner, which set of exercises (performed regularly and with enough intensity) will result in a more strong, toned and fit body?

a)      30 min. Treadmill and 20 min. on Elliptical or Stair climber

b)      Preacher Curls, Leg Extensions, Hamstring Curls,

c)      Tricep Dips, Bicep Curls and Crunches

d)     Squats, Pushups and Pullups

7. Some exercises pose a high-risk to joint structure and soft tissue injury, and should be considered off-limits. What exercise is the safest or least controversial exercise?

a)      Upright Rows

b)      Leg Extensions

c)      Cable Pull-Down behind Neck

d)     Reverse Lunge

e)      Sit Ups

8. Which of the following exercises works the abdominals inefficiently?

a)      Sit Ups

b)      Prone Elbow Plank

c)      Barbell Squats

d)     Hanging Leg Lifts

9. Living to be 100….The Journal of the American Medical Association did a study with Harvard Alumni looking at the TYPE of exercise they did compared to their longevity.  What type of exercise was associated with longevity?

a)    Light activities – such as gardening

b)    Slow Steady activities – such as walking

c)    Moderate activities – such as swimming or jogging

d)   Vigorous activities – such as sprinting or high intensity weight lifting

10. Which of the following aerobic exercise is considered the best for improving your heart-health, increasing stamina and conditioning, strengthening the abdominals and is easiest on knees/joints?

a)  Step Aerobics

b)  Jogging on a flat surface

c)  Skipping

d)  Treadmill set at 1 to 2 degrees incline.

  

11. There are three main Energy Nutrients which provide energy (calories) to the body, they are; Carbohydrates, Fats and Protein.  Other than Energy, what are the main uses of these nutrients?

a)    Conduct nerve impulses, growth and tissue repair

b)    Carry oxygen to cells and aid in muscle contractions and build bones and teeth

c)    Transport nutrients to cells, regulate blood pressure and remove waste

d)   All of the above

12. What bodily function uses up the most energy?

a)    Digestion

b)    Brain function

c)    Breathing

d)   Blood Circulation

13. Fat Free” Products are considered:

a)         free from trans fats

b)         free from both trans fats and saturated fats

c)         contain less than half a gram of fat per serving

d)         contain 0 mg of cholesterol

ANSWERS

 1.        c-80 percent of health care dollars spent on diseases that are almost entirely preventable by diet and exercise alone  ($5.3 BILLION spent – a $4 billion savings)

 2.        B-14 minutes.  This accounts to less than one-quarter (23%) of the recommended daily amount of physical activity.  Kids spend 92% of their time in light or sedentary pursuits.

73% of children & youth watch TV, read, or play video/computer games in the after-school period

3.      d-Chest Compressions are now continuous - compress at 100 beats per minute (beat of ‘stayin alive’ and about two inches (five centimetres) deep until emergency help arrives.

 Note:  Use Chest Compressions to Ventilation ratio is 30:2  for Children and Infants and special cases. (if cardiac arrest was not witnessed or near drowning)

4.      c-Weight-lifting or resistance training is the only exercise that will keep your body burning calories after a workout.

5.      d- Soccer.  A research out of Denmark found that soccer was one of the best exercises for bone density.   Although runners and soccer players had similar heart rates the soccer players get the better work-out due to intense bursts of activity which also helped burn more fat.

This was followed by weight-training and then swimming.  (Hockey would be similar to soccer).

6.       D- Squats, Pushups and pull-ups all incorporate the major multiple muscle groups.

B & C isolate specific muscles and not the full body. A-Treadmill, Ellipticals and other cardio machines are great for working the heart and helping with fat loss but won’t strengthen or tone your body.  It’s important to incorporate resistance training that focuses on your major muscle groups along with compound movements.

7.       D)Reverse Lunge is the “safe” exercise listed above.   Most of the other exercises listed require careful consideration of posture and technique and aren’t recommended for beginners.  Here is why;

Upright Rows have a high-risk to benefit ratio.  Poor alignment of the wrists, elbows, shoulders and upper trapezius muscles are poorly aligned against the force of weight being lifted. Drawing weight to the chin causes the elbow flexors to be extremely inward rotated, plus the weight is too heavy for the shoulder’s external rotators.

Leg extensions are an isolated exercise that can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone.  In addition, if fully extended this puts heavy load on the ankle.

Behind the Neck Cable Pull Downs excessively flexes the neck & forces the shoulder into extreme shoulder external rotation & hyper-extension.  Not only does this put strain on the rotator cuffs, paving the way for inflammation but can crack the spinous processes (little nubs on top of the vertebrae).

Sit Ups - risk back strain due to sheer force on the spinal discs and possible neck injury. 

8.      Sit-Ups are the least effective for your Abs.  There is more work on your hip flexor muscles (illiopsoas) rather than your abs muscles (rectus abdominus).  As a result, your hip flexors are frequently overworked and that can lead to muscle imbalances and low back pain.

9.      D -Intensity rules - Vigorous activities, be it aerobic in nature (Sprinting) or Weight Training (to fatigue).  You must be huffing and puffing.  A good gauge is the talk test.  If you can speak clearly you aren’t working hard enough.

10.  C-Skipping.  Although all are good for improving your cardiovascular system,  skipping is easy on knees and joints.  Skipping actually teaches you to land properly.  Many people that participate in aerobic activities land incorrectly - pounding the heel down first.   The key is to land between your heel and the middle of your foot first rather than your toes or heels and not to bounce.  If you run, you would then roll forward onto your toes & push off with effort keeping the stride steady.

11.  A – Along with providing Energy, Carbs, Protein and Fat conduct nerve impulses, growth and tissue repair, chemical regulation and reproduction. 

B refers to Minerals and C pertains to Water.  These along with Vitamins are non-energy nutrients needed by the body.

12.   A - Digestion uses up the most energy out of all your bodily functions. For the average person it takes between 40 and 60% of your daily energy needs. You're brain is the next biggest user of energy. This explains why we often need to take a nap after a big Thanksgiving or holiday feast. We spend so much energy digesting, that the body needs to shut down the brain by putting you to sleep.

13.  C- Fat Free foods contain less than half a gram of fat PER SERVING and can use the claim “fat free”  But watch your servings: Fat free foods still have calories, more sugar and sodium. Not all fats are bad. Just remember to replace artery-clogging saturated and trans fats with heart-friendly mono- and polyunsaturated fats.

Newest trend? Not for the Dynabods!!

Well I just heard what’s the newest fad of fitness trends.   Can you guess?

Single Dumbbell workouts!

Wow!  I’ve been doing it for years at my fitness classes.  All the Dynabods would agree that doing a multi-functional workout with a single dumbbell not only works your major muscle groups but also activates your core stabilizer muscles.

Single Dumbbell workouts would be considered specialized Functional Training – the meat and potatoes of my classes.    This not only improves 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. 

And for those that do make it to my classes know, you need to use a heavy enough weight to make it worthwhile. I usually only bring 5 or 10 lb dumbbells at my first class of the session and hide them off in the corner – lol.   

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!

Use of Single Dumbbells helps your body learn to adapt. This neurological adaptation brings a natural progression of your fitness abilities.  You activate more muscles fibers while concentrating form.  It has been a staple of my workouts for years! 

If you haven’t tried Single Dumbbell training I high recommend it.  It’s a great way to stay motivated, challenged and have fun. So grab that 20, 30 or 40 lb dumbbell and try it - you’ll love it!

Fall Classes start October 6th & 8th!

Fall Dynabody Total Fitness class start October 6^th and 8^th, 2015. 

DYNABODY TOTAL FITNESS FFT10-15 Tuesday - Bannatyne School
10 Tuesdays starting October 6   (to December 8th)

 6:30 pm to 8:00 pm

$89.00

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB

DYNABODY TOTAL FITNESS FFT12-15 Thursday - Strathmillan School

10 Thursdays starting October 8 /15  (to December 10th)   

 6:30 pm to 8:00 pm

$89.00

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

Sign up and refer a new Dynabod and win some swag!

DO IT FOR YOU!

For more info:         http://localcourses.com

                                 Continuing Education (204) 832-9637

Or email:  Dynabody@gmail.com

Take care of your body. It's the only place you have to live.

Jim Rohn.

6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional exercises.

Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.   Adequately conditioned abdominal & back musculature represents the key “coupling” link of the body that connects movements between upper & lower body.   Functional exercises involves training your core in a manner that is similar to daily life and sport demands.

3. Stay Focused.

When you exercise your abs, focus on your midsection.   Don’t just “go through the motions”.   Picture your stomach getting smaller, tighter and stronger..

4. Tense your abs 

Like any muscle you train, squeezing the muscle on contraction results in the best training effect.

Your abdominals are no different.   for best results do the following;

When working the Rectus Abdominus:

Tighten or Tense your abs and push out your belly button during the concentric action shortening the distance between your ribs and   pelvis. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

This is a must.   You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods.   This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.

LIFE EXPECTANCY & HEALTHY LIFE EXPECTANCY

Current life expectancy for Canadians is 82.5 years, although not in the top 10 (11^th) we are doing much better than our friends  South of the 49^th parallel (ranked 36^th) (1)…

According to Employment and Social Development Canada, men were expected to spend 88.0% (68.9 years) of their life in good health, compared with 85.8% (71.2 years) for women. Although women had higher life expectancy, men were expected to spend a higher proportion of their life in good health.

Wow!  In other words you can expect about 10 years of life in poor health.   Yikes!

Taking gender out of the equation, Chronic conditions are the main cause of lowered HALE (Health-Adjusted Life Expectancy.    Of that, Depression is a major cause.  In addition, obesity and stress continues to be on the rise. 

For the majority of people, they can improve their healthy life.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape”    Even if there was a magic pill – and you could afford it…there are much more benefits to exercise.  Besides adding strength and tone to the muscles, exercise works your heart and lungs.  An exercise pill won’t build your self-esteem and confidence you get from a good work-out.  Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

Your food intake is also so very important.  -  Proper nutrition is 60% of the effort in building a healthy strong body.   Follow a properly balanced eating schedule.  Eat 5 or 6 meals of fruits, vegetables, lean cuts of meat, chicken and fish per day.  Stay away from sugar, processed and fast foods.   Focus on Calories in vs Calories out.  Do not fall in the Diet Trap and become part of the yo-yo phenomenon.  You can’t stay on a diet forever. 

It is important to find a lifestyle that works for you.  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 – start now!

  

DYNABODY TOTAL FITNESS SPRING CLASSES!

Well it sure did feel like spring outside didn’t it? !

There is still a couple of DTF classes available before the new sessions start.  Feel free to come out (at no charge) this Tuesday or Thursday  17^th at Bannatyne School (A whole lotta Gumbo) and 19th at Strathmillan School (SuperDuper Slow wins the race).  6:30pm start.  

Hope to see you there.

Spring Sessions start April 14^th and 16^th, 2015.  Refer a new Dynabod and wins some swag!

References:

1http://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy

2 http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=3

STAY IN THE KNOW – CONFIRMATION REQUIRED

The new Canadian Anti-Spam Legislation, takes effect July 1, 2014 and has significant implications on how we are able to communicate with you.  Without your express permission, we cannot send any electronic communication that promotes an event, service, or newsletter that may benefit you.

I want to stay in touch with you!  And I want you to keep receiving Dynabody Total Fitness free insight and advice on Fitness and Health.  I also want to keep you up to date on upcoming classes and events like our Dynabody Summer Fitness Classes.

Please email me directly at Dynabody@gmail.com  to confirm your subscription to Dynabody Fitness & Health Inc. e-newsletters.

For all those subscribing to the newsletter, your email address will be entered for a prizes including 1 month of free DTF Summer classes (50% off full summer classes), t-shirts, and more….

Feeling Down?

Feeling Down?  Can’t get motivated?  Stressed out? Getting Old?   

Well Exercise!

Once you have started working out your attitude will definitely change.  I see it every time after one of my fitness classes.

A study at the University of North Carolina found that seniors who did regular cardio workouts had brain scans similar to those from much younger adults.   Not only does the more blood and oxygen that gets to your brain keep your memory sharp and clear, the chemical changes in the brain improves mood and reduces stress and anxiety.  After you do a workout you feel much better about ourselves.  Negative thought patterns are replaced with positive ones making you confident and happy. 

As you continue to do this you become more optimistic, which not only improves your quality of life but your longevity.  Optimists are said to experience higher levels of physical and mental functioning.  Based on a Mayo Clinic Study by Dr. Toshihiko Maruta, optimistic people decrease their risk of early death by 50% compared to those that were more pessimistic!

So, if you haven’t yet, your goal is to make exercise a priority in your life. 

You are NOT too busy to exercise, if you are, well, it’s time to STOP and reevaluate!

• First, you must change your mindset.  Exercise is for the long run, not short-term.  You need to integrate your physical activity into your life for all the years to come.  It is YOUR responsibility to stay in shape , to keep your brain and bodies in good working order so you can enjoy doing the physical activities you want to do.
• Pay yourself first. If you schedule a certain time to exercise commit.
• Wake up early and exercise in the morning before the day begins.
• Go to the gym.  By changing into your exercise gear at t  place designed for working out makes it easier to get going and committing.
• Get a workout partner.  A good friend or family member to provide support. 
• Take the dog out for a run or bike ride.  Try and keep up with your pet!
• Hire a trainer or take a fitness class that challenges and motivates you.
• Do it with intensity.  This includes any cardiovascular exercise.  Working at a High Intensity is superior to low intensity.  If you are strapped for time a 30 minute High Intensity Resistance training workout will do more for the body than a 90 minute slow steady-state cardio workout!
• Aim for at least two muscle strengthening workouts a week  .  Get stronger doing squats, lunges, deadlifts, chest presses, rows and pull-ups.   Rev up your metabolism - a single pound of muscle burns up to 50 calories a day.  (A pound of fat only 3).
• Focus on what you are doing. Contract the muscle under tension, push to fatigue, exhale on exertion. Make it count!  Compete, not chat with your buddy, Leave the socializing when you are done.

Keep things simple.  Plan but don’t over-think..  Most important is to go out and do it – you’ll feel so much better when you are done!

Thanks!

I’d like to thank all the Dynabods that participated in the Winter & Spring Dynabody Total Fitness Classes.  I know they enjoyed their time.... I sure did! We sure do have a great group!  

Here's some of the comments:

"It's not intimidating, its fun and always feel like I had a great workout after"

"Very accommodating and friendly"

"Knows what he is doing and pushed ya"

"So much fun while working out, getting in shape and learning about fitness"

"Ability to adapt"

"Love the Strength training and variety"

I know it's hard to come to class when it's nice out - here's a bunch that survived the last Spring Class - more to come next week as the Summer classes start outdoors!

SUMMER FITNESS CLASSES – starts JUNE 17 & 19th!

Dynabody Total Fitness Summer Classes are set for Tuesdays and Thursdays evenings

starting June 17^th and June 19^th 

and runs through September

6:30 – 7:30 pm.

ALL classes throughout the summer for just $120!

Early Bird Registration (before first class) is $100 plus GST

A positive mental attitude + positive environment + positive support system = RESULTS

Get those results with DTF - the ultimate in summer fitness with this 1 hour session.

If you would like to participate, please email me or drop by the Tuesday/Thursday class School classes.

And don’t forget, one time events are also available. Family and kids bootcamps are a hit. Get  a gang together and have a blast!

Email me at dynabody@gmail.com.

This 1 hour session is fun and a great challenge for all!  Along with the meat & potatoes - strength training, we will be incorporating TRX Suspension training for core and muscular endurance. Then ignite your metabolism with Dynabody Finishers – some High Intensity Metabolic Burners before cooling down after a great workout session.

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.