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.

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!

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).

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.

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

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

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  

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!