"I Don't Have Enough Time"

Sadly, in today’s society, many of us are so busy just getting things done that we neglect our bodies and fail to nurture our mental and spiritual well-being.  We must redirect our energy.

Get out a pen and paper.   Now let’s add up the total number of hours you spend in a week;

Traveling to and from work

Working in the workplace

Working at home

Talking on the phone/texting family and friends

Dating or socializing with friends

Spending time with family and caring for children

Doing chores and taking care of personal business

Sleeping

Eating

Exercising

Pursuing hobbies & leisure activities such as reading or watching TV

Pursuing spiritual activities including meditation

Total Hours:

Now ask yourself the following questions:

1. Have you allowed enough time to do all the things you want or need to do?  Subtract your total hours from 168, the total number of hours in a week.
2. Have you allowed enough time for physical, mental, and emotional fitness?  According to Nordine Zouareg the author of “Mind Over Body” you should schedule at least 10 minutes of working both your mind and body for every hour you are at work.  If you work 8 hours a day, you need to schedule 80 minutes of mental and physical fitness each day.
3. What can you do to adjust your schedule so that there will be enough time for everything you want or need to do?  (Go back to the first question and see which aspects of yourself you may have been short changing and how you can create a better balance in your life).

 Everything we do in life – except meditation and visualization is a stressor so you do not want to create additional stress by adding more time commitments to your life.  You must intelligently redistributed your time. Figure out how to use your time more productively.

How Much exercise is enough?  The key is to do the right routine with the right amount of focus and intensity.  This helps alleviate the number one excuse for not exercising:  “I don’t have enough time”.

See you in class!

 

Enjoying the scenery in the bike trails - Assiniboine Park

First Aid & CPR Training

EMERGENCY FIRST AID – CPR

Medical emergencies don't occur every day. But when they do, being well informed can help you deal with these situations. Everyone should learn at least the basic first aid and CPR Cardiopulmonary resuscitation) techniques. You may need to use them at any time at home, at school or work or even while you're traveling. Knowing what to do can make the difference to a person's recovery, and you could even save their life.

The goal in learning first aid is to give care to someone suffering from an injury or medical emergency until trained medical help can arrive.

There are four basic steps to take in an emergency:
· Recognize that an emergency has occurred.
· Decide to act
· Call EMS (Emergency Medical Services)
· Give first aid until help arrives

When calling EMS personnel for help, inform the dispatcher; 1) what has happened 2) the address and 3) the phone number from where you are calling.

A Primary Survey
In any emergency , you must first perform a primary survey to determine if any conditions threaten a casualty’s life. Things to consider;
· is the casualty conscious?
· Are there signs of major bleeding / circulation problems?
· Is the casualty breathing?
· Is the person in shock?

CARDIOVASCULAR EMERGENCIES
Sudden Cardiac Arrest (SDA) occurs when the heart unexpectedly stops beating effectively. SCA is a major cause of death in Canada. In sudden cardiac arrest, the heart no longer pumps blood to the brain. Without the oxygen and nutrients supplied by the blood, brain cells begin to die within minutes, and death soon follows.

What are the odds?
The more people in a given workplace, at a public event, etc, the more likely the occurrence of sudden cardiac arrest.

It is estimated there is one cardiac arrest for every 100,000 life-years.

Life years = # of people per location by the average age.

Example 1: Over 2,000 employees with an average age of 40 years = 80,000 life years.
You can expect at least one incident of sudden cardiac arrest in the workplace per year.

Example 2: At a outside event with 5,000 spectators with an average age of 40 years, it works out to two likely incidents of SCA per year. (ie; (5,000 x 40) /100,000)

Those who are at a high risk of having a Cardiac Arrest include; 1) The elderly
2) People who have high levels of stress
3) People who smoke
4) Lack of physical exercise
5) Poor eating habits.

As you can see, only the first factor is out of everyone’s control. However, aging can be slowed down dramatically with changes to eating habits and introducing physical exercise.

Signs and Symptoms of a Heart Attack
* Persistent Chest Pain
* Difficulty breathing
* Neck, abdominal or back pain (women)
* Pale or bluish skin
* Pulse too fast, too slow, or irregular
* Sweating (stress)Nausea and vomiting

Cardiopulmonary resuscitation (CPR)
CPR can help maintain oxygenation and blood circulation. Without CPR, brain cells begin to die within 4 to 6 minutes. CPR provides a minimum of the normal blood flow to the brain and heart. The chance of survival is very slim (around 2%) unless defibrillation (AED) can be applied within 5 minutes.

Using a Automated External Defibrillator (AED) can increase the chance of survival from sudden cardiac arrest by 30 to 74% or more. The AED is a small, easy-to-use device that detects electrical activity of a person’s heart and checks the heart’s rhythm.

The window of opportunity for using an AED is small – defibrillation is best performed within 5 minutes of cardiac arrest. Chances of survival decreases 7-10 percent with every minute that passes after the arrest.

CPR GUIDELINES

For Adults: Chest Compressions are Continuous Try to compress at 100 beats per minute and about two inches (five centimeters) deep until emergency help arrives.

For Children, Infants, Drownings and cases where cardiac arrest hasn't been witnessed, you must do both Chest Compressions and Ventilation.
Ventilation (Rescue Breaths)
Normal breath given over 1 second until chest rises

Chest Compression to Ventilation Ratio: 30:2

Chest Compression Landmarking:
Center of the chest (heel of hand between the nipples) for an Adult or child
Below the nipple line at chest center for an infant

AED - 1 shock then 5 cycles (2 minutes) of CPR.

QUESTIONS???
Can I kill someone if I do CPR incorrectly?
No. The person in cardiac arrest is already clinically dead. CPR can only help.
What if I crack a rib when I do CPR?
Frequently ribs are broken with the pressure CPR places on the sternum. Up to 30% of cardiac arrest victims have broken ribs as a result of CPR. This happens more frequently with older casualties. But remember, it's better to have a cracked rib than be dead.
Will CPR always save a life?
No, in fact, most instances of CPR for cardiac arrest are unsuccessful (2% success rate , 70% with AED)
When should I stop CPR?
When help arrives to take over, or the victim starts to move.

STROKE
A stroke or CVA (cerebrovascular accident) is caused by a blood clot or bleeding from a ruptured artery in the brain. The risk factors for stroke are similar to those of heart disease.

Signs and symptoms of Stroke Sudden weakness or numbness of the face, arm, leg – usually on one side of the body.
Difficulty talking or understanding speech
Dizziness or confusion
Unconscious
Loss of bladder control

Steps to take in case of a Stroke
· Call EMS (911)
Before the ambulance arrives Here are things you can do next;
· Give CPR or mouth to mouth resuscitation if needed.
· Do not attempt to move them. Make the stroke victim as comfortable as possible. Loosen clothing.
· Do not give them anything to eat or drink. Stroke causes the inability to swallow and they could choke. · Do not take aspirin, because you do not know what kind of stroke it is. Though aspirin can reduce blood clot, it could make hemorrhage worse. If an aspirin has been taken that day, be sure to tell the ER. · Breathe Deeply. Taking slow, deep breaths can help to calm the stroke victim, while providing more oxygen to the brain. Keep them lying down and talk to them reassuringly.
· Keep the Head Cool, the body warm. If you have ice packs, you can apply them to the head briefly keep it cool. Wrap in a thin cloth or it will be too cold. Keeping the head cool cuts down on the inflammatory reaction during stroke and may help with the painful headache during stroke. Covering them with a coat or blanket to keep the body warm will prevent shock.

BLEEDING
Severe bleeding is a life-threatening emergency. Direct Pressure should be applied to decrease the bleeding. If you suspect internal bleeding there is little that a first aider can do - call EMS immediately. Do not dismiss a closed wound as “just a bruise”. If a person complains of severe pain or has trouble moving a body part seek medical attention immediately. Severe internal bleeding may cause the casualty to go into shock.

FIRST AID MYTHS
1) Sucking a Snake Bite Slicing into a newly bitten victim and removing the poison by sucking it out does NOT work. The venom doesn’t just sit in the wound waiting for you to remove it. Cutting into the wound will just create infections. Sucking it out with your mouth is even worse - the snake will just get a two-for-one special that way. Call EMS (911) first. Keep the bite below heart level. Wash the area with warm water and soap. Remove constricting clothing and wrap with an elastic pressure bandage.
2) Butter on Burns Butter and oil are great for basting, but unless you want to make a burn worse, leave them in the kitchen. Oils hold in the heat, exactly the opposite of what a burn victim needs. Cool the burned area with water unless a large part of the body is affected. Cover with moist sterile dressing to prevent infection.
3) Putting Something in a Seizure Patient's Mouth to Bite While somebody suffering a seizure may very well bite his or her tongue, it rarely becomes an airway emergency. Seizures look scary, but generally do very little harm. You're more apt to cause an airway blockage by stuffing an object in the seizure victim's mouth.
4) Breathing Into a Paper Bag for Hyperventilation There are a lot of reasons why we hyperventilate (breath fast). In no case is a paper bag indicated as proper treatment. This one is actually very dangerous. DO NOT USE A PAPER BAG FOR HYPERVENTILATION! Instead, tell the casualty to relax and breathe slowly. Reassurance is often enough to correct hyperventilation.
5) Leaning Back with a Nosebleed I know, I know, mom's going to be mad when you bleed on your soccer uniform, but leaning back will cause you to swallow blood. To control a nosebleed, lean forward and pinch the nostrils together until the bleeding stops.

CONCLUSION
I have only touched on some of the major First Aid and CPR Guidelines. In an emergency situation many people will either panic or freeze. By taking a first aid and CPR training course on a regular basis you can retain what you have learned. You can rest assured that you can help a friend, colleague or loved one in the case of an emergency situation.

References/Links:
http://www.redcross.org
http://www.sja.ca
http://www.strokefamily.org/strokeemergency.html

HAPPY NEW YEAR!

Wishing you all a Happy New Year
and all the Best in 2011!

Your Brain and Exercise

With a new school year upon us, homework, school activities, computer and alone time seem to take precedent. With 16% of school children now classified as overweight, regular exercise is more important than ever. It’s surprising that current guidelines recommend that children engage in at least 1 hour of physical activity daily but only 6% to 8% of primary and secondary schools provide daily physical education (PE).

Did you know that;

- Fewer than one in four students gets at least 30 minutes of daily exercise?

- School-age kids and teens spend an average of 4.8 hours per day on the computer, watching TV, or playing video games?

Yikes! I’d like to share with you an interesting article that the CBC news (Canadian Broadcasting Corporation) put out about a High School in Saskatoon that put treadmills and exercise bikes into a math classroom. Students did 20 minutes of cardio before class.

An interesting point is that this school is for those with learning difficulties, with over half the students having ADHD. They couldn't sit still, many had behavioral problems, and couldn't learn. With the cardio equipment in the classroom, most of the kids had jumped a full grade in reading, writing and math in one semester. Plus their attention span increased from 10 minutes to 3 hours!

The exercise altered their brain chemistry enough to make learning possible, AND it greatly improved their behavior. Exercise is food for the brain,” says Dr. John Ratey of Harvard University. Studies show that exercise builds new brain cells in the part of the brain that helps with memory and learning, he added.

If you want to hear more about the CBC report on exercise and the Saskatoon school’s pilot project click here Brain gains.

As a teenager, many students are overworked at school and overstressed at home. They engross their spare time on facebook, television and video games. Encouraging exercise helps to overcome the stress of growing up and adds energy, confidence and makes you feel good.

Exercise is just one part of maintaining a healthy body weight and a fit mind. Nutrition plays an important part. Did you know that certain foods help your grey matter? Eating fish helps prevent stroke. Eating steak helps to reduce brain shrinkage. Blueberries helps shield your brain from stress. And kids of all ages should stay away from diet soda – the aspartame is linked to headaches – which may increase migraines and have no nutritional value.

The best results come from a long-term strategy involving a permanent change in both eating and activity habits. It is important to make physical activity a priority for both you and you children. The more active the exercise the better. The human body was meant to move and physical activity should be part of your life.

Strive for an overall plan to increase your health, fitness, well-being and quality of life. Creating an exercise habit starts with you!

8th Annual Dougy Golf Tourney Thank you!

I’d like to thank everyone who helped support the 8th Annual Dougy Golf Tournament for the ALS Society of Manitoba on Saturday.

Winning team: Brian, Wayne, Dylan, Chad.
Closest to pin hole#3: Rod
Longest Drive hole #4: Tara
Putting Contest: Steve
50/50 draw winner: Wayne

A special thanks to the prize sponsors: BDO Chartered Accountants, Canada Post, RCS Insurance, Horizon Leipsic Insurance, Instabox, MediVan, Oreck Canada, Ceva Logistics, Purolator Courier, Sameday Courier, and Royal Bank of Canada,

REALITY CHECK - WHY NOT ME?

The majority of people just don’t get it. High blood pressure, overweight, diabetes, vertebrae deterioration, high cholesterol back pain, etc. Most people sluff this off as “getting old”.

According to Wikipedia Nearly one in two Americans (133 million) has a chronic medical condition of one kind or another, and chronic illnesses cause about 70% of deaths in the United States and make up about 75% of the Health Care costs each year.

You don’t have to have a sudden traumatic experience to affect your body forever. Years of small abuses in the form of poor posture, failure to maintain adequate strength and flexibility and inactivity topped with poor eating habits adds up.

Most of these chronic conditions are preventable.
Four modifiable health risk behaviors—lack of physical activity, poor nutrition, tobacco use, and excessive alcohol consumption—are responsible for much of the illness, suffering, and early death related to chronic diseases.

Do you fall into one of these behaviour categories?
Do you have any of the above mentioned conditions?
Are you asking yourself– why me?

The reality is – WHY NOT ME?

I have been blessed with a large and close family. It’s even more difficult when you see someone dear to you have increasing physical problems.

You think that having a personal trainer in the family that they have easy access to any health and fitness concerns. Anyone in the fitness industry will tell you that family members are the hardest to “sell” or promote a healthy lifestyle. Fitness Leaders will tell you that discussing health and fitness to family is nearly impossible – especially if they aren’t interested – call it naïve – but if you’re an adult I’d call it stubbornness. I’m sure you all can relate.

My favorite saying is “USE IT OR LOSE IT”

Here we are in the middle of a recession and 85% of men would rather be in the best physical shape of their life than the best fiscal shape of their lives. BUT what have these men done to be in that best shape? Only about 3% of the population knows what it takes to live a lifestyle that yields the energy, time and space needed for that health and high performance edge. Do you walk the talk?

Years of abuse or of a sedentary lifestyle can’t be fixed over night.

As you age your cells divide and a bit of your DNA is lost. Physical aging occurs as more and more cells reach the end of its dividing cycle (called telomeres) and dies. As the process accelerates, your muscles get weaker, organs fail, wrinkles appear, and eyesight fades. You cannot stop the process but you can dramatically slow it down with exercise. Those who exercise regularly literally have “younger” DNA in their cells.

A study in Germany found that those who did three hours of exercise a week had telomeres that were about a decade younger than their sedentary counterparts.

Now going to the store is NOT considered exercise. Constant sitting – at home, in the car, at work plus lying on a couch in a unnatural position to watch a movie will slowly deteriorate your spine. Disc Health are dependant on good posture & sound exercise mechanics.

In my fitness classes I emphasize proper posture all the time. Nourishing the Intervertebral discs is important for spinal health. Intervertebral discs can compress (resulting in movements such as flexion, extension, lateral flexion & rotation of the spine) but also act as shock absorbers. Disc Nutrition or Imbibition occurs from the alternating compression & relaxation of the disc. This is done by various functional movements of the trunk or core. Flexibility exercises alternating from a cat to cow (or camel) stretch is a great way to nourish the spine.

Everyday activities such as walking the dog, gardening, cleaning the house, and mowing the lawn are good ways of adding to your overall activity level. However, don’t kid yourself, this is great if you have been inactive, but the reality is AS YOU GET OLDER THE MORE YOU NEED TO EXERCISE – not less.

For those that think that a once a week workout is all you need it’s time to face reality.

Here is the guidelines set by the number one health and exercise science organization in the world – The American College of Sports Medicine;

Do moderately intense physical activity 30 minutes a day, five days a week

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

It’s never too late. A 2007 study revealed that those who started exercising after 40 reduce their risk of heart disease by more than half compared to those who remain inactive.

Exercise is the best medicine. Regular physical activity prevents high blood pressure, maintain body composition, improves posture, increased energy, reduce risk of heart disease, decrease in osteoporosis, reduces stress, keeps your mind sharp and promotes well being.

Age can be just a number …So what are you waiting for?

Diets do NOT work!

Happy New Year Everyone!

Did you know that the most popular New Year’s resolutions is starting to exercise? This is followed by eating better. Losing weight and getting in shape has always been at the forefront of resolutions. If you were one of the majority that gained weight during the holidays, well it’s time to take action. But before you spend your valuable time, energy and money on the latest diet fad, let me tell you that Diets do NOT work.

Diets have almost a 100% failure rate.

A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.

Diets are dangerous to your health.

Diets put a strain on your body. Cutting calories results in depression and low energy levels.

Diets slows down your Metabolism.

By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.

Diets create fat.

When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.

Diets lead to eating disorders.

It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.

Diets are Negative thoughts.

People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.

Diets result in muscle shrinkage.

Muscle helps burn fat. Diets creates water and muscle loss.

Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.

Diets are synonymous with Weight Loss.

Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.

Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.

It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.

Rather than Dieting do the following:

Focus on Calories in vs Calories out.

Exercise - Burning off the fat is much healthier and effective than starving the fat.

Nutrition - 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 and lean cuts of meat per day. Stay away from processed and fast foods.

If you’ve made losing weight your New Year’s resolution do NOT diet. Remember, the reason why we are so fat is because we eat improperly and exercise too little! Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. ie: Body Fat (lean body mass) and Body Fat distribution (waist circumference). So stop focusing on “losing weight”. Scales belong on a fish!

I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. Besides, 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.

Correct Posture

“Stand Straight" "Sit up”

When we were young we were told to have good posture. But, were we taught effective ways to proper posture?

Did you know:

Approximately 80% of the population will suffer from back pain in their life time.

Based on a UK Government study, one half work day is lost annually due to work-related musculo-skeletal absences.

70% of people in offices suffer postural problems.

Do you have a sore neck? Your head weighs approximately 3.5 kgs (8 pounds). If you are reading this at your computer your chin may move forward 6 cms adding another 1.5 kgs (3 lbs) for the muscles of your neck, shoulders and traps to support. That’s almost a 40% increase. Left untreated, the effect of chronic desk slump results in rounded shoulders or what physical therapists call upper-cross syndrome.

WHAT IS POSTURE?

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. The earth exerts a pull on the body in a straight line toward the earth’s center. Good posture is a neutral alignment that occurs when body landmarks such as the ankles, knees, hips and shoulders are in line with the pull of gravity. The body is balanced front to back and side to side.

While standing, neutral alignment is when the pelvis is vertically aligned. If your pelvis was a bucket of water, no water would spill out to any side. With an anterior tilt of the pelvis (arched back), water spills out the front. With a posterior tilt (flat back) the water spills out the back.

POOR POSTURE

When poor posture sets in, the bones are improperly aligned, the muscles, joints and ligaments or take on more stress than intended. Fatigue, muscle strain, compression of blood vessels and pain can result. Besides stiff necks and rounded shoulders, faulty posture can restrict your breathing, and tighten up the thighs, legs and ankles.

Postural dysfunction can even affect the position and function of major organs and your leg length!

GOOD POSTURE

Good posture helps your body function at it’s best. Proper posture is also good prevention and good appearance, which contributes to an overall feeling of well-being.

Back – A healthy back has three natural curves that are in balanced alignment: (1) cervical curve - slight forward curve in the neck, (2) Thoracic curve – slight backward curve in the upper back, and (3) Lumbar Curve – slight forward curve in the low back.

Muscles – Strong and flexible muscles are essential to good posture. Abdominal, hip and leg muscles that are weak cannot support your back’s natural curves. Good posture prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.

Joints – Hip, knee, and ankle joint balance your back’s natural curves when you move making it possible to maintain good posture in any position.

HOW TO CHECK YOUR POSTURE

Do you have poor posture?

One of the areas that I look at when doing a fitness assessment is posture. Proper posture includes good muscle flexibility, normal motion in the joints, strong postural muscles, muscle balance on both sides of the spine and awareness of your own posture.

Here’s a couple of simple ways to check your own posture:

Have someone take a picture of you from the side. Wearing minimal clothing (like a bathing suit) stand as you would normal - tall but relaxed. Check to see if the middle of your ear is in line with the middle of your shoulder, hip, and ankle. If you can't draw a straight line through these points, then your posture needs improving.

Using a mirror, align your ears, shoulder, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight 'S

HOW TO FIX POOR POSTURE.

A long day at the office or a lengthy drive in the car can tax our abilities to maintain a healthy posture. Lack of movement causes shortening of the hamstrings, glutes (butt), and lower back muscles.

Standing, sitting or moving, your bones and muscles complement one another, acting in unison to form the musculoskeletal system. There are 206 bones and over 600 muscles that all interrelate with each other.

Posture can only be corrected if you are aware of your posture compared to “good” posture.

First, let’s look at some of the causes of poor posture:

• Obesity
• Pregnancy
• Weak or tight muscles
• High heeled shoes
• Sitting on top of your wallet
• Sitting at a computer for long periods.
• Poor work environment.
• Lack of abdominal strength.
• Unconsciously standing or sitting improperly.

TIPS FOR MAINTAINING GOOD POSTURE

Poor posture can be changed consciously with strengthening, stretching and posture checks throughout the day. Good body alignment and flexibility is important.

• Concentrate on keeping your three natural back curves in balanced alignment.
• Avoid staying in one position for long periods of time.
• Maintain a healthy diet and weight.
• Sleep on a firm mattress. Avoid oversized pillows.
• Avoid prolonged inactivity or bed rest.
• Exercise regularly. Incorporate functional strength training and core training.
• Warm up and stretch before physical activity.
• Use proper body mechanics – bend your knees when picking something up or carry heavy objects in two hands close to your waist and don’t twist when lifting..
• Wear comfortable, low-heeled, well-supported shoes.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Walk with good posture. Head erect, chin parallel to the ground.
• Try Yoga or pilates.
• At work, take time to stand upright and retract your scapula (squeeze your shoulder blades together) regularly.

CONCLUSION

The American Physical Therapy Association (APTA) has stipulated that despite the changes that occur naturally with aging, good posture can be maintained and poor posture improved.

To have good posture it is essential that your back, muscles and joints be in tip-top shape.

Posture can only be corrected if you are aware of YOUR posture and what is “good” posture.

Poor posture comes in many unattractive styles, all of which distorts the body’s proper vertical alignment and the back’s natural curves. If you have poor posture, it is recommended that you complete a postural evaluation from a physical therapist who can identify your particular problem and give you suggestions for correction that can then be incorporated into your fitness program. We all know that you have a fitness program right?

A great benefit of keeping your head straight, and your ears/shoulders/hips aligned is the improvement in your looks and attitude. You will appear more confident and your self-esteem and attitude will improve!

Abs - Got your 6 pack abs yet?

Now that summer is here people are wondering why their quest for a great body – those six pack abs are not anywhere in sight.

It appears that more people have opted for grabbing a 6 pack of beer from the vendor than from trimming down their waistline for those much cherished “Six-Pack”.

No muscle group is more noticeable for men or woman than their abs. In order to have the appearance of a six-pack, you must lower your body fat levels. Doing endless situps and crunches will NOT create a smaller waist or flatter stomach.

Getting “cut” is the development of the bands of connective tissue of the rectus abdominis muscle into deep grooves combined with low levels of subcutaneous fat (fat storage).

Your abdominals are like any other muscle in your body. They can be overworked. Doing endless ab work will not reduce the size of your waistline. On the flip side, it is unlikely that doing too much Ab work, especially with higher intensity/resistance, will result in giving you a big waist. Your ab muscles have a relatively small proportion of fast-twitch muscle fibers and are smaller and less leveraged than other muscle groups.

What is required to get Killer Abs?

First, performing strength training for all of your major muscle groups with moderate to heavy weights. This includes strengthening your midsection with added resistance and honing in on core training. Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

Second, the best way to burn fat is by doing high intensity interval cardio/aerobic exercise.

Finally, and most importantly – THINK NUTRITION - you must eat smart. 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.

Some Ab Mistakes to consider:

1.Eating too big of portions – moderation is the key.
2. Spot Reduction does not work – you need to lose fat.
3.Having an unbalanced diet – focus on 5 or 6 balanced meals per day AND EAT BREAKFAST!
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 – 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.
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.

In conclusion, if you want a flatter stomach you must develop an intelligent exercise program and focus on smart nutritional choices. Simply put you need to lower your body fat levels by eating properly and exercising all of your major muscle groups and including an adequate cardiovascular routine. Trainer smarter not longer!

Thanks to all Spring Bootcampers!

Thanks to everyone that participated in the Dynabody Fitness Bootcamps this spring!

Now that summer's finally arrived most people are hanging by the pool, going to the beach or enjoying a beverage at the patio. Don't forget to stay active! You know my motto - use it or lose it! You HAVE to burn off those added calories. So why not participate in my Fitness Bootcamp this summer? A one hour session will help burn fat, improve your fitness level and put a smile on your face.

Dynabody Fitness Bootcamp

Tuesday and Thursday Evenings

7pm to 8pm

starting July 7th & 9th

For 8 - 10 weeks

St. James Area

email me for more particulars.

Hope to see you there!

IMPORTANCE OF FUNCTIONAL & CORE TRAINING

Some people just don’t get it.

A lot of us spend a great deal of time hunched over a computer, in a vehicle or slumped on the sofa. Prolonged sitting results in tight hip flexors, hamstrings and stiffness lower back and weak muscles. 

In addition, most people that exercise miss the boat.

And this doesn’t have to be that way.

Many people spend the majority of their time running to improve their aerobic conditioning, or lifting weights to build strength. Conventional weight training like bench presses, leg presses, etc. focus on isolating the muscle groups. Unfortunately, this does little to teach your muscles to work together – in a chain of movement. Even worse are those individuals that only focus on cardio and ignore resistance training all together. Talk about setting your joints up for injury…..

Short, burst interval workouts that emphasize multi-direction and multi-muscles are the best way to stay in shape and lose weight. To motivate you to move to a higher level of fitness, you need to recognize that training priorities must incorporate “functionality”.

Functional and Core Training is becoming very popular. Athletes have always been involved in functional training, yet only recently has the general public taken notice.

Functional training is a way that you perform exercises that closely resemble specific movements that you do in daily life or in sport. Functional Training is the principle of improving the strength and power of “MOVEMENTS” - by teaching your muscles to work together.

Functional training discourages the use of machines in favor of simple tools like body-weight exercises, free weights, medicine balls, exercise balls, resistance bands, agility latters, etc.

And one of the best way’s to train your core is by joining a Fitness Bootcamp. It’s no wonder, Bootcamp-style workouts, which were named the most popular workout in 2008 & 2009, and to this day remain a top fitness trend.

Functional Training involves not only your major muscles groups but activates your core stabilizer muscles. This not only improves your strength and mobility but carries over into better posture and control which also helps to prevent injury. Functional training bridges the gap between strength, power and speed by using neurological functions to achieve peak performance.

Functional training emphasizes Core or Stabilization Conditioning. The Trunk or “Core” is the major link in the body’s musculosketal chain that connects the movements between the upper and lower body. Your upper body is supported by your spine, your abdominal muscles and your erector spinae (small band-like muscles of your back). Your abdominal and back musculature’s key function is to exert a muscular force so that spinal and pelvic position can be maintained during varying loads.

Your Core is the power center that allows for dynamic, powerful, coordinated and integrated responses of the whole body. Advantages of effective Functional and Core Training include:

• Development of power and strength
• 
  Faster and quicker actions
• Improved balance and coordination
• Improvement in skill level
• Provides disc nutrition and imbibition
• Reduced change of injury
• Improved Posture
• Prevention of Back Pain
  

Sorry gang, although it looks great, having a so-called 'six pack' or tight abs does not necessarily mean you have good core strength and stability. Some of the most important core muscles lie underneath the rectus abdominus and along with your small erector muscles of the spine and your oblique muscles which enhance low back health. Unfortunately, doing sit-ups or crunches won’t do much for core strength.

It is very important that you train in exercises that are multi-directional and incorporate all planes of motion. There are three geometrical planes of motion for the human body. The trunk can (1) flex forward and extend back, up and down (Sagittal Plane), (2) flex side to side (Frontal Plane) and (3) rotate about it’s center (Transverse Plane).

Unfortunately most weight-lifting movements focus on only two planes of motion. Functional Training changes this.

In addition to your major muscles, Functional Training works your smaller hidden muscles and your postural muscles including your shoulders, rotator cuffs, knees, and back (cervical and lumbar spine).

Core Exercises

As mentioned earlier, a properly run Fitness class is the ideal way to develop you core. The emphasis is on functional exercises using a variety of tools, sequences and ranges of motion that improves pelvic stabilization and a neutral spine.

Here are a number of helpful exercises to strengthen your core:

• Opposite Arm & Leg Raise
• Superman
• Prone Elbow Plank
• Side Elbow Plank
• Regular Push-up
• Crunches (Trunk Flexion)
• Oblique Crunches
• Prone Trunk Extension
• Supine Bridge on Ball
• Gliding Plank on Exercise Ball
• Kneel on Ball
• One Legged Squat
• Cable/Medicine Ball Woodchops
• One Arm Dumbbel Bench Presses
• Russian Twist with Medicine Ball
• Balancing exercises
• Jiu Jitsu Bridges
• Hanging Knee Raises

By using unsteady surfaces, agility drills, trunk rotational exercises your body ensures kinesthetic body awareness. By involving balance training you can restore or improve the normal function of joints and muscles.

You will experience immediate results once you incorporate Functional training in your exercise routine. This principal focuses on neurological adaptation, emphasizing movement while activating your stabilizer muscles. Your body learns to adapt and skill level will increase, bringing a natural progression of your fitness abilities.

Chance of injury is reduced while burning a lot more calories than either regular aerobic or weight-lifting exercises. In addition, there is a never ending variety that will keep you motivated, challenged and the best of all – having fun!

Supplements & the Hydroxycut Warning

Well America’s #1 Selling Weight-Loss Supplement is now under fire


Both Health Canada and the U.S. Food and Drug Administration is warning consumers to immediately stop using Hydroxycut products.

Hydroxycut, a very popular fat-burner supplement sold under the Iovate and MuscleTech brand names, are promoted as a dietary supplements for weight-loss, energy-enhancers, low carb diet aids, etc.

Interesting thing is that I’ve seen them in various stores – including Wal-mart and yet currently no Hydroxycut products are authorized for sale in Canada.

Health Canada has received 17 adverse reaction (AR) reports associated with Hydroxycut products in Canada. These adverse reactions relate to the cardiovascular, respiratory, gastrointestinal, and neurological systems.

The FDA has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes, to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA. Other health problems reported include seizures; cardiovascular disorders, kidney failure, to name a few. 

A lot of the so called “supplements” have a number of ingrediants that do not require FDA or Health Canada approval prior to hitting the shelves.  It’s like playing Russian roulette – is it worth it?

Quick fix diet supplements, like quick fix diets themselves are all a scam. Talk about brain washing your easily-influenced consumer.

Walk down any supplement aisle of your pharmacy or health-food store.  Thousands of products that claim health benefits.  

According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.

Americans spent almost $35 billion on diets and weight loss products!

There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.



To get a bit more insight read up on my May Newsletter:  Supplements