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.

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 MOTHERS DAY!

Happy Mother's Day to all the mom's out there!

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

Thursday's Class Rescheduled to Wednesday

Thursday January 29th class has been rescheduled to Wednesday January 28th at Strathmillan School.

Come join the Dynabods and have some fun!

FITNESS TRENDS FOR 2015

Well, the American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast for the 2015 year.

The top 10 fitness trends predicted for 2015 are:

1. Body Weight Training

2. High-Intensity Interval Training (HIIT)

3. Educated and Experienced Fitness Professionals.

4. Strength Training.

5. Personal Training

6. Exercise and Weight Loss.

7. Yoga.

8. Fitness Programs for Older Adults.

9. Functional Fitness.

10. Group Personal Training.

Personally, I don’t call these “trends”.  For the most part all of this is essential for a proper fitness regime, and all of this is what I emphasize in my DTF classes. 

Of course a proper fitness leader will adapt any exercise or program to fit any level – be it an older adult, newbie, or a seasoned athlete.  To keep YOU motivated there has to be a balance between tried and true exercises, and all of the above so-called trends.

Another advantage of my bootcamps is that you don’t do the same exercises over and over again.  Your body is very good at adapting to workouts.   This way it is highly unlikely that you will plateau.   If you do the same type of workout all the time, you’re going to get the body you’ve always gotten.  By adding variety, you keep things fresh and challenging, you shock your muscles into improving and you never get bored. Because of this, the chances are that you will continue to exercise.

If you want to get the best out of your workouts incorporate a Dynabody Total Fitness class once or twice a week.  Add in two resistance/weight training workouts and round it out with participating in an aerobic or sports activity.  Join the “Dynabods” who already have a jump on the current “trends”.

Remember, your body adjusts to lower levels of physical activity the same way it adapts to higher levels. This is the REAL reason why people “get old” or out of shape.  USE promotes function.  DISUSE promotes deterioration.  You choose…..

CLASSES START NEXT WEEK! So register now for the 2015 Winter Total Fitness Classes.  Sessions run from  6:30 to 8:00 pm and cost is $79 each.

Register online at:

Dynabody Fitness Bootcamp - Tuesday January 13th - Bannatyne School

Or cut & paste the link onto your browser:

http://localcourses.com/sjsd/Browse.cfm?cID=10944&prevCat=Top%2CFitness%2CAerobics%2CChallenging&CFID=120882655&CFTOKEN=33335302&jsessionid=9830a4ca3acc$88$8B$1

Dynabody Fitness Bootcamp - Thursday January 22nd - Strathmillan School

http://localcourses.com/sjsd/Browse.cfm?cID=12957&prevCat=Top%2CFitness%2CAerobics%2CChallenging&CFID=120882655&CFTOKEN=33335302&jsessionid=9830a4ca3acc$88$8B$1

To read up more on the ACSM Fitness Trend article, click on the following link;

http://www.acsm.org/about-acsm/media-room/news-releases/2014/10/24/survey-predicts-top-20-fitness-trends-for-2015

DTF WINNERS

Congratulations to Karen G. and Kelly J. the winners of the DTF Personal Training Workout!

All those that signed up for the recent DTF classes had a chance to win and Karen and Kelly came out on top.

DTF Holiday Fitness Challenge Winner

The Holiday Fitness Challenge is over it’s the time to announce the winner.

The person that came out on top this year was Ione R. 

It looks like her new Easy Glider machine made the difference. And yes, she did win it two years ago. Congratulations Ione!

All the Dynabods are winners in my books! 

I hope that everyone that participated in the six week challenge continue to keeping some type of training diary and remember to read and reevaluate your goals regularly.  Daily reflection turns dreams into reality!

DTF CLASSES START JAN.21 & 23rd 2014

Yes it’s that time to work on the number one New Years Resolution. We have lots of space available! It’s already near the end of January and it seems that people have already fallen off the wagon.  Even on vacation when I went to “relax” the days I felt the best was after a workout.  Stop coming up with excuses!

January DTF classes run from  6:30 to 8:00 pm and cost is $79 each

Register online at:

DynabodyTotal Fitness FFT20-13 - Tuesday January 21st - Bannatyne School

DynabodyTotal Fitness FFT21-13 - Thursday January 23rd - Strathmillan School

Remember, if you book for one session and can’t make it you can always make it up.

Sign up and win a personal training session!  A $50 value!

Refer a friend/relative (new dynabod) and get a free t-shirt!

 

HAPPY NEW YEAR!
ALL THE BEST IN 2014!

Special Thanks for those who helped donate for the ShoeBox Program

I'd like to thank everyone who helped participate in the ShoeBox program. 
We collected 8 gift boxes!

I'm sure you all feel great knowing that you made eight women's Christmas Holiday season alot brighter!

NO PAIN NO GAIN

First - Congratulations to both Colleen and Ione for winning the free personal TRX suspension training workout sessions! 

Dynabody Total Fitness classes now incorporate the TRX Suspesnion Trainer which challenges the interconnected chain of muscles in every plane of motion.  Like your typical body weight exercises, the TRX(which stands for Total body Resistance eXercise) works on functional use and incorporates a good portion of your body's muscle mass along with variable resistance that works the corer.  Adding a new a new twist to the most sophisticated fitness machine ever - your body!

NO PAIN NO GAIN

In order to build muscle and increase strength we need to apply the right stimulus and intensity, taking yourself to muscular failure so that you progress.

Discomfort caused by muscle fatigue or lactic acid build up is GOOD.  It means that you are pushing yourself.  Some muscle soreness a day or two after a workout is also GOOD, it means that your muscles are recuperating, repairing and growing.

Discomfort in your bones, joints, tendons, or ligaments or a sharp shooting sensation is BAD.  When this happens you should stop exercising immediately.  Pushing through this sort of discomfort hurts your fitness and may force you to take off more time than necessary.

While resistance training should be intense and discomfort may result PAIN is not a part of a successful workout.  Pain is your body’s warning system that enough is enough.  So listen!!!!

For maximum recovery you should only train each body part twice a week with an optimal high intensity workout.  One of the biggest mistake people make is “wanting it” so bad that they overtrain.  Be aware of the warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.

Whenever you push through that discomfort of hard work and put your goals before your comfort your resolve is strengthened.  Feeling good after a good workout session helps reinforce a behavior that you are more likely to do the next time.  It actually gets better than coasting through a ho-hum workout  - which in time you will quit for lack of progress and mental and physical satisfaction.  You will want to workout and feel good about it.

Remember

INTENSITY = A LITTLE DISCOMFORT = FITNESS GAINS