Happy Easter - Congrats to special Dynabod's - No April Fools!

Happy Easter everyone!

Did the Easter Bunny make a visit?

Now there’s a mystery…… Whether you believe it based on the pagan festival of Eostre – the goddess of fertility, or the German Lutherans in the mid-1600’s, or the middle ages when Christians were forbidden to eat eggs during Lent and decorated them instead, it calls for some good Easter Sunday meal discussions….

 

On another note, Congratulations are in order for the Dynabod’s that have been participating in Dynabody Fitness Classes for 5 or more years!

Tim & Colleen – 5+ years

Jenna & Corrine – 7+ years

Shawn & Shannon – 9 years

Dave – 9+ years

 

 It’s time to register for the Spring Fitness Classes THAT START IN 2 WEEKS!

Sessions start on April 10^th & 12^th and run from  6:30 to 7:30 pm and cost is $79 each

Register online at:       http://localcourses.com/sjsd/

Dynabody Fitness Bootcamp - Tuesday April 10th - Bannatyne School

Dynabody Fitness Bootcamp - Thursday April 12th - Strathmillan School

or phone: (204) 832-9637 to Register

To get updated info. regarding the Fitness Bootcamps visit my website: http://dynabody.ca

Or by emailing me at dynabody@gmail.com.

PROVEN SCIENCE FOR LONGEVITY

I was at the Manitoba Fitness Council annual conference this weekend.  One of the sessions that peaked my interest was Dr. Len Kravitz’s presentation on “The Secrets of Longevity”.  Len Kravitz, Ph.D.,  is the Program Coordinator of Exercise Science and Research at the University of New Mexico and is well sought out for his sound research and ground breaking presentations.

What is the Magic Pill or Magic Potion for successful Aging?

It’s EXERCISE!.

Ok, this may not be a surprise, but modern science now has proof, that the secret to longevity has to do with Exercise.   What are the factors that increase the chance of aging optimally?

1)      Aerobic Exercise

2)      Resistance Exercise

3)      Adequate Sleep

4)      Lifestyle & Stress Management

5)      Healthy Nutritional choices.

From a separate lecture, Dr. Kravitz explained that the best Aerobic Exercise is Low volume Interval Training.  Aerobic activity should be done for a maximum of 30 minutes per day 2 or 3 times a week.  The Best program involves using HIIT (High Intensity Interval Training) to increase your VO2max – the amount of oxygen you use.  For example,  do 1 minute at 90-95% of your  maximum heart rate, then reduce to 50-70% of Maximum Heart Rate.  Continue for 8 to 10 bouts. And don’t forget to warm-up before you start.       The point is to work harder – not longer!  From Len’s research he wanted to stress a study made by Franklin Booth in 2012 that “Low cardiorespiratory fitness is a sounder predictor of death than risk factors such as hypertension, smoking and diabetes.  Wow!  If you haven’t started an Aerobic program, now’s the time!

Regarding Resistance Exercise, use of Weights or Body Weight exercises is preferred for at least 2 sessions per week.  Exercise is proven to REVERSE the gene expression  on 179 genes of aging in the muscle, which gives credence that Exercise Reverses the Aging Process!     And, other benefits of Resistance training include;  increase in fat-free mass, increased bone mineral density, increases in muscular strength, lowers incidence of chronic disease, improves psychological well-being and increases resting metabolism.

Lifestyle strategies are nothing new, but for many, are ignored.     You need at least 30 minutes of physical activity per day.  Diet should be high on fruits and vegetables, substituting chicken, fish, nuts, beans for red meat.  Light alcohol intake (1 drink per day) is okay, but no smoking.  You need 6 -8 hours of uninterrupted sleep per day.  It is proven that mind-body programs, relaxation techniques, problem solving (at home and work) and exercise, lead to less stress, depression and less cognitive decline. 

Here is an Affirmation breathing drill to combat stress that was used by Benjamin Franklin;

  Sitting upright, start with a body scan – notice any stress in the body.  Then repeat the mantra “I am in Control”.  Continue for one or two minutes.  I prefer to use  “I am”(while inhaling) “Relaxed”(while exhaling). 

As Dr. Kravitz talked to the crowd of fitness leaders, he made one comment on that goal to Longevity that should be passed on–“Get Fit, and KEEP getting Fitter!”  He also spoke about the longevity hot spots around the world.  The “Blue Zones”.  You may recall my newsletter/blog two years ago about this (see the attached link for reference: https://dynabody.blogspot.ca/2015_06_01_archive.html?m=0)

It was interesting what Len Kravitz found out about the characteristics of the “Supercentenarians”.

They had high physical and cognitive function, total cholesterol was under 200 mg/dl, Cardiovascular Disease, Stroke and cancer was rare, Blood Pressure was in the regular range, BMI was under 22, those who smoked quit at 70 years, and live 90-95% life very healthy.  This is all comparable to a healthy 25 year old!  Healthy Centenarians also relied on meaningful Social interaction – that is why my Fitness Classes are still going strong – we have a great group of Dynabods – all heading in the right direction!

One of Dr.Len Kravitz’s  allies and mentor’s  Dr. Kenneth Cooper of the Cooper Institute had quoted “We do not stop exercising because we grow old – we grow old because we stop exercising”.

To finish things off, here is a quote made 2,400 years ago from Hippocrates “That which is used develops, and that which is not used wastes away….If there is any deficiency in food or exercise, the body will fall sick.    Let’s modify that quote to something familiar…

“USE IT OR LOSE IT”!

ONE IMPORTANT WORD

Hi All!  Yes, I am still alive and kicking!

I had a lot of things going on during my summer season, moving, vacation, etc….all good!  Now that School has started,  the leaves are changing color and Summer is on it’s way out it’s time to get back into a routine. -Dynabody Fitness Classes start soon!  October 3^rd and 5^th is fast approaching.

There is just one word that will bring success to anything you do.  Take a guess….

Well…

It’s AWARENESS.

You need to be Aware of what you are doing…. and I’m not just talking about slowing down at school zones. 

If you are over-training you should be AWARE.  Your body will tell you.  You will seem more tired, can’t perform as well as you have in the past, etc.  Many people that over train are addicted and feel guilty if they miss out on a workout.  Even highly trained athletes need time to recover.

Does your workouts bring progressive results?  Are you just doing the same thing that you’ve always been doing?  You must be AWARE of your progress, your goals.  Hey, if you are happy with your body and current fitness level then all you need to do is maintain it.  If not you have to realize that more action is required.

When you exercise do you focus on what you are doing?  Or do you just go through the motions.  If you are too busy talking during your workout you aren’t exercising hard enough.  Save the chatter until after class, or at least bring it to a minimum between sets.

Here is some other life examples relating to AWARENESS;

Driving.  Sure speed kills but it’s not the real culprit in most accidents.  I do have a beef about the government’s campaign against speed.  The main factor here is lack of awareness.  I sure am glad that they are targeting texting while driving – heck, it better include cyclists!.  Be AWARE of your surroundings, the conditions and the idiot in front of you. Stay off your cell phone.  You can’t see what’s in front of you if you have your head down while you’re texting. You should be able to react in time when that car barrels through the stop sign at the intersection ahead.

How many people have you seen cross the street without looking?  Pedestrian vs Auto – the latter wins all the time.

I help teach self-defense.  AWARENESS is a key factor in keeping yourself Alive and out of trouble.  A predator looks for an easy target.  They rely on the element of surprise.  Many people look at the ground while walking.  Even more are too busy looking at their smartphones than noticing what’s around them.

Are you engaged in your work?  School work?  Being AWAREe of what you have to do and planning for the task(s) in hand results in success.  Successful people have goals and are AWARE of what they need to do to get there. 

CONCLUSION

To get results you must be AWARE.  Know where you are and what you need to do to accomplish your goals.  Visualize what you are trying to achieve. 

Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes!   If you are 50 you will look and feel like your 55!  So much for the 50 is the new 40….. Your body is not a clock.  People are  tired and overweight not because they are old it’s because they think and move like an old person. 

Everything in the universe either grows or dies.  You must continue to grow  - and NOT in fat….  Stay focused  -  it’s your mental attitude and a healthy lifestyle that will get you there.

You really must be AWARE!

FALL FITNESS CLASSES

10 Tuesdays starting Oct. 3rd, 2017

Class Code:  FFT9-17

 6:30 pm to 7:30 pm

Location:   Banatynne School,

363 Thompson Drive,

St. James Assiniboia, Winnipeg, MB

$85.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Oct.5th, 2017 

Class Code:  FFT10-17

 6:30 pm to 7:30 pm
Location:   Strathmillan School,

339 Strathmillan Road,

St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

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.

LUNG POWER

When it comes to your physical well being, there are few things more important than “lung power”.

But without your awareness, you are probably losing lung capacity. They tend to shrink with age.

DID YOU KNOW THAT YOUR LUNGS SHRINK WITH AGE?

 

Sooner or later….

 - You get tired more quickly,

 - you have less strength and virility

 - you get colds and the flu more often,

 - it takes longer to recover from illness.

Did you know?

At 20 – Your lungs have stopped growing and lung capacity has stabilized.

At 30 – your lungs start to decline.  The Alveoli (air sacs) that deliver oxygen to your blood begin to die off.

At 35 – you lose 20 percent of your lung capacity.

By 50 – you lose 40 percent of your vital lung capacity.

AND THE DECLINE CONTINUES FOR LIFE

If you get the flu or pneumonia at age 40, you can usually shrug it off – because you have extra lung capacity to sustain yourself.

However, if you are older (65 years or more) and you catch the flu or pneumonia, you won’t have the reserve lung capacity to get over the sickness.  Normal everyday activity becomes harder to deal with when energy reserves are declining.

That is why the death rate is so much higher for seniors who get these respiratory diseases.

LACK OF OXYGEN RESERVES CAUSE 50% OF ALL HEART ATTACKS!

RESTORE YOUR LUNG CAPACITY OF YOUR YOUTH

Yes, You CAN build your lungs back.

Bigger lungs supply your body with more oxygen and help to remove carbon dioxide.  All it takes is a few simple steps to build up your respiratory system.

The best way to do it is simple: High intensity, short-interval workouts

The process of moving air in and out of the lungs is called pulmonary (lung) ventilation.  Breathing is always important during exercise.  Remember that during muscular conditioning (resistance training) do not hold your breath - exhale on exertion.

By implementing an adequate exercise program you will

-     improve your lung capacity and minimize the loss of lung volume.

-          focus on your lung’s elasticity

-          improve your posture and

-          improve the function of your diaphragm,

You can make this challenging exercise program more effective with a diet rich in protein, which helps to build organ tissue.

Finally, finish up your workout with some yoga or slow stretches, breathing through your abdomen (around your navel).

DYNABODY TOTAL FITNESS SUMMER CLASSES

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

starting June 23^rd and June 25th 

and runs through September

6:30 – 7:30 pm.

ALL classes throughout the summer for just $100*!

Bring a Partner for an additional $60. That’s $160* FOR TWO!

*gst extra

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

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

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.

Happy New Year - See you in 2015!

To Dynabods everywhere - Happy Holidays!

Classes start January 13th (Tuesday evenings) and January 22, 2015 (Thursday evenings)

SUMMER FITNESS CLASSES NOW HALF PRICE

We’ve hit the half way mark for the summer classes!

If you haven’t had a chance to come out due to your summer schedule I have a great deal for those that have been taking it easy during the lazy days of summer and need some motivation and a plan of action.

ALL DTF classes throughout the summer are now $60!

Classes run all through September!

Tuesdays and Thursdays evenings 6:30 – 7:30 pm. 

email:  dynabody@gmail.com  for more info.

Cardio & TRX suspension training

DTF SUMMER SCHEDULED CLASSES 6:30 - 7:30 pm

Tuesday Classes			Thursday Classes
July 22, 2014	Class		July 24, 2014	Class
July 29, 2014	Class		July 31, 2014	Class
August 5, 2014	Class		August 7, 2014	Class
August 12, 2014	Class		August 14, 2014	Class
August 19, 2014	Class		August 21, 2014	Class
August 26, 2014	Class		August 28, 2014	Class
September 2, 2014	Class		September 4, 2014	Class
September 9, 2014	Class		September 11, 2014	Class
September 16, 2014	Class		September 18, 2014	Class
September 23, 2014	Class		September 25, 2014	Class
September 30, 2014	* Rain Day/Extension		October 2, 2014	* Rain Day/Extension
October 7, 2014	FALL BOOTCAMP		October 9, 2014	FALL BOOTCAMP

For more information email:  dynabody@gmail.com   or phone/text:  204-771-0061

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….

SIGN UP & WIN A TRX TRAINING SESSION!

A lot of training equipment, systems and fad diets are the result of marketing – not a genuine attempt to help the out-of-shape society reach higher levels of fitness and well-being.  Doing the right exercises will keep safe from chronic injuries, improve joint stability, and build strength - adding functional value in our daily lives. 

The body is an interconnected chain of muscles that need to be challenged in every plane of motion. You need to unplug from machines and train your body in 3D.  Enter the TRX Suspension Trainer.  The TRX provides variable resistance to functional exercises that are the ultimate in core stability and mobility.

I have incorporated TRX in the Total Fitness classes and the “Dynabods” love it!

Sign up for the Spring Session now! As an added bonus I will be offering a free personal TRX training session to one lucky participant.  

DYNABODY TOTAL FITNESS CLASSES START  APRIL 4th & 9th!

Sessions run from  6:30 to 8:00 pm.

Register online at:  St.James School Division Continuing Education http://www.localcourses.com/sjsd/ by clicking on the following link(s):

Dynabody Total Fitness - Thursday April 4th

Dynabody Total Fitness  - Tuesday April 9th

or call: 204-832-9637 and Register by phone

Hurry up - it’s coming quick!   Be one of the 15 percent that work out long enough to produce health-enhancing effects.

Use it or Lose it!