ANNUAL HOLIDAY FITNESS CHALLENGE - DECEMBER 13, 2018 TO JANUARY 11, 2019

With the Holiday season coming up quick, exercise is the first thing to go when you are busy.  People overindulge at holiday parties and have added pounds to deal with.  Did you know that obesity is now considered more dangerous than smoking?

Well no worries - THE ANNUAL HOLIDAY FITNESS CHALLENGE IS HERE!

Keep active, stay fit and have fun during the Holiday season & win! win! win!

The Challenge goes from December 13th to January 10^th, 2019. 

There is no cost, and you can win some Dynabody and/or Fitness-related “Swag”

In addition, you can win a Free Personal Training Session!

The Holiday Fitness Challenge will work on a point system.  You accumulate points based on the time spent exercising and at a particular activity level.  This is on a honor system.

                             1 Point                         2 Points                       3 Points                      

                        Light Activity             Moderate Activity      Intense Activity                      

Duration          Point Max.                  Point Max.                  Point Max.                 

< 30 Min.             1                                    2                                  3                     

31-60 min.           2                                    4                                  6                     

>60 Min               3                                    6                                  9                     

                                                                                

                        Bowling                   Aerobics class             Advanced Cardio Class                     

                        Curling                    Dancing, Zumba          Crossfit                      

                        Hiking                     Eliptical                       Fitness Challenge workout *               

                        Shoveling (light)     Jogging                        HIIT - Sprints            

                        Stretching                Weights (moderate)    Kickboxing/Boxing                

                        Table Tennis            Rope Skipping           Weights (heavy)               

                        Walking                   Shoveling (Heavy)     Spin Class (fast pace)             

                                                         Skating                        Stairclimber Machine             

                                                         Skiing                                     

                                                         Tai Chi                                               

                                                         Treadmill                                            

                                                         Yoga                                      

                                                         Active Sports

                                      (Soccer, racquet sports, volleyball, etc)                                              

 This is a great way to stay motivated and be accountable during the Holiday season!

 *If you would like the 3 Fitness Challenge Bodyweight workouts just send me an email and I will forward you a pdf of each.

SUMMER CLASSES START JUNE 28th - sign up now!

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

 

starting June 28th  

 

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

Email me at dynabody@gmail.com for more information.

PHYSICAL LITERACY

At a recent Manitoba Fitness Council conference there was a very interesting Presentation by Dr. Dean Kriellaars on Physical Literacy.  Not only a professor at the U of M, but also a Doctor for the Cirque de Soleil performers training centre in Montreal, he knows first hand the importance of movement and the need to have people active.

 

Simply put, YOU CANNOT GET FIT WITHOUT PARTICIPATION!

Dr. Kriellaars would know, he was one of the key players in developing Canada’s Physical Literacy program which is now well known and used throughout the world.   Just like reading and writing, children need to learn how to move.  If we want children to be active for life, they need to develop physical literacy at a young age.

In many countries the Literacy Model has been improved upon.  Not only is it (1) Learning your ABC’s but; (2) Numerical Literacy (1,2,3’s) (3) Musical Literacy (Do Re Mi) and (4) Physical Literacy – movement vocabulary. 

Without the ability, confidence and desire to be physically active just knowing the fundamental land based skills are lost.  Unstructured play become extinct, obesity and diabetes increases and bone density decreases. Eg: Obesity went from 9% in 1970 to over 26% in 2015 and is estimated to be 2/3 by 2030!   How many kids do you see playing outside after school or on weekends?  What are YOU doing after work???

 

And, what about Happiness and Physical Activity?  At Age 5 all kids love it.  At the Age of 10 -13, most Girls feel unhappy with Physical Activity!

  

This doesn’t have to be.  Functional Fitness is in the right direction.  Something that I have been emphasizing since I started teaching fitness classes over 9 years ago….mainly to adults, however, the requirements are the same.

Physical Literacy enrichs the core – involves strength, endurance, flexibility, cardio and body mass.  Does this sound familiar?  Dynabods can agree with this.  And talent is owning the movement – not being on the podium.  This is where you build confidence.  If it’s fun, you will want to do it again.

Dr. Kriellaars had mentioned that the Bone mass in the Cirque de Soleil performers aged 20 to 65 years of age did NOT change.  They have a low injury rate (half that of gymnists) and only train 270 minutes per week.

So what is the take on all this?

YOUR MIND AND BODY ARE ONE.  LEARNING TO MOVE IS JUST AS IMPORTANT AS LEARNING TO READ AND WRITE.

As Dr. Dean Kriellaars stated “You can learn at any age”. 

And Remember – “USE IT OR LOSE IT”

Are you Exercising or Training?

Ok,

Are you Exercising or Training?

Exercising - is moving without full engagement.

Exercising is physical movement.
Exercising is going through the motions.

Training is goal oriented.
Training is with a purpose, outcome and a result.
Training is pushing yourself to get optimum results.

So what are you doing????

Regrets

Not happy with your body but finding it difficult to motivate yourself to go to the gym? Harness the power of regret and avoid reflection.    According to Richard Wiseman, the author of 59 Seconds: Change your life in under a minute, taking a few moments thinking about how much you will regret NOT going to the gym will help motivate you to get going.

And when you get there, stay away from mirrors.  Researchers believe that the mirrors may encourage people to focus on their less than perfect bodies and do more harm than good.

Better yet, come out to this weeks Dynabody Total Fitness class.  You definitely won’t regret coming and you don’t have to worry about mirrors :0)

This Tuesday March 15 – Bannatyne School 6:30 pm

This Thursday March 17– Strathmillan School  6:30 pm

Can’t make it?  Mark it on your calendar – the spring session starts April 12^th and 14^th and goes until mid June. 

Hope to see you there!

Doug

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!

Dynabody Fitness Classes for the New Year!

Start your New Year’s the right way!

10 Tuesdays starting  January 12th, 2016 

Class Code:  FFT15-15

 6:30 pm to 8:00 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes

10 Thursdays starting January 14, 2016  
Class Code:  FFT20-15 

 6:30 pm to 8:00 pm

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

$89.00 for 10 classes

Register online at:

http://www.localcourses.com : DYNABODY

See: St.James Continuing Education: 

Fitness / Aerobics / Challenging   FFT15-15 or FFT20-15
or type in "Dynabody" in the search box

go online: http://www.localcourses.com/sjsd

Dynabody Fitness Bootcamp - Tuesdays from January 12th

Dynabody Fitness Bootcamp – Thursdays from January 14th

or call: 832-9637 to Register by phone

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

For Corporate/Employee Wellness visit: http://dynabody.ca

" True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”  Wilhelm von Humboldt

HAPPY NEW YEAR TO DYNABODS EVERYWHERE!

WISHING YOU A SAFE AND HAPPY NEW YEARS

December Classes

There are 5 classes for this December 2015:

Tuesdays: December 1st and 8th at Bannatyne School

Thursdays:  December 3rd and 10th at Strathmillan School

Make up classes are to be held January 5, 2016 for the Tuesday class and January 7th for the Thursday Class.

NEW WINTER CLASSES START JANUARY 12th AND 14th, 2016!

The Blue Zone Lessons for more Good Years

I recently finished a book - I recently finished a book -  The Blue Zones – 9 Lessons for Living Longer  - From the people who’ve lived the longest by Dan Buettner (1).  The book reveals the secrets of the world’s longest lived people Sardinia, Italy, Loma Linda, California; Nicoya, Costa Rica;  Ikaria, Greece;  and Okinawa, Japan.

The Power Nine covers the following life domains;

What to DO to optimize your lifestyle for a longer, healthier life;

How to THINK;

How to EAT;

And How to Build SOCIAL RELATIONSHIPS that support your good habits

Although the 9 Lessons are nothing new, it’s the combination of maintaining these common elements of  lifestyle, diet, and outlook that have led to an amazing quantity and quality of life.

THE POWER OF 9 LESSONS INCLUDE

1)    Move Naturally

2)    Hara Hachi Bu – Stop eating when 80% full

3)    Plant Slant – Eat Vegetables, Beans and avoid Red Meat.

4)    Drink Red Wine

5)    Have Purpose – “Why I wake up in the morning”

6)    Downshift – Take time to relieve Stress.

7)    Belong – Participate in a Spiritual Community

8)    Loved Ones First – Make family a priority

9)    Right Trivbe – Be surrounded by those who share Blue Zone Values

Rather than going through each of the nine lessons, I will just add a couple of points worth commenting on.  I do encourage you to read the book as it helps to give you a plan on living a longer life with a minimal amount of “disabled” years.

How do you add on more Good Years?

First, you have to change your mind and environment to help shape good habits.

Eating more vegetables, beans, nuts, fish, chicken, and less red meat. Stop the American Diet -  Eat your largest meal in the morning, next at lunch and a lighter meal at dinner.  And - know when to stop eating.

Make physical activity part of your day and not just a chore.   Most centenarians worked most of their lives – well into their 80’s, spending hours in their gardens or naturally walking for miles each day.

According to Dr.Robert Kane of the National Institute of Aging (1) you don’t exercise for the sake of exercising – try to make changes to your lifestyle.   

Ride a bike instead of driving. Walk to the store. Take the stairs instead of elevator. Participate in a group that promotes fitness – bootcamps, Zumba, running/walking clubs & DTF classes.  Print work at a Multi-function printer further from your desk.  Build that into your lifestyle.

As Dr. Kane states - the name of the game here is sustaining.  These things that we try-usually after some cataclysmic event has occurred, and we now want to ward off what seems to be the perceptible threat of dying-don’t hold up over the long haul. We find all sorts of reasons not to do it. (p.16)

Exercise is needed in maintaining your health.  Swimming & skipping is good for cardiovascular exercise (heart health), Walking, standing and running helps to strengthen you bones and prevent osteoporosis,  Tai Chi and Yoga improves your balance and flexibility, Resistance Training helps strengthen and maintain muscle mass.  I recommend at least 2 or 3 days of medium to high intensity workouts focusing on strength – using weights, TRX suspension trainers or your bodyweight.  This not only burns calories but helps reverse the degenerative state and is important for relieving stress. 

Finally, identify your “Inner Circle”.  Ensure that Family comes first.  Surround yourself with positive people that have similar interests.  If you don’t have family, build your social network with neighbors, join a group, fitness class or club that peaks your interest, physically, spiritually and/or mentally.

Aging is not lost youth but a new stage of opportunity and strength.

Betty Friedan

(1) The Blue Zones – 9 Lessons for Living Longer  -From the people who’ve lived the longest , Dan Buettner. National Geographic Society  Copyright 2008 Washington, D.C. ISBN 978-1-4262-0948-2

Thanks - Spring into DTF Classes!

Thanks to everyone that stepped up – we have a great group of new & returning Dynabods!  

If you haven’t yet signed up there is still some room available at both the Tuesday and Thursday DTF classes.

Holiday Fitness Challenge Workouts

Been over indulging over the holiday season and feeling down in the dumps?  

Give one of these workouts a try!

If you'd like a pdf of the workout list, pics and description of the exercise just shoot me an email.

Use it or Lose it!!!

FALL/WINTER DTF CLASS SESSIONS ARE ON NOW

Time to get a get back into the groove or boost on your exercise routine!  The Fall ConEd Indoor Fitness Classes are starting soon so sign up now!

Build strength, tone your body, work your core and then ignite your metabolism with Dynabody Finishers – some High Intensity Finales before cooling down after a great workout session!

Sessions run from  6:30 to 8:00 pm and cost is $79 each (10 classes)!

Register online at:

Dynabody Total Fitness - Tuesday Oct. 7th - Bannatyne School

Dynabody Total Fitness - Thursday Oct.9th - Strathmillan School

or call: 832-9637 to Register by phone

And you can always email me for more info at:  dynabody@gmail.com

Keep on exercising – your body needs it.  And remember – USE IT OR LOSE IT! 

" True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”

Wilhelm von Humboldt

We are also on Facebook and Twitter!

FACEBOOK.COM              http://www.facebook.com/doug.dynabody

TWITTER:                             https://twitter.com/Dynabody

DYNABODY TOTAL FITNESS - DTF BOOTCAMPS

DYNABODY WELLNESS  

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….

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!