A KEY TO HAPPINESS - WRITE IT DOWN!

I am reading an interesting book "59 Seconds - Think a Little, Change a Lot" from Richard Wiseman.

What I found was quite interesting is that a Key to Happiness boils down to writing things down.   Many people keep diaries on events but the important thing is to express gratitude for what transpired during the day.

This is even more important if you have been affected by an unfortunate event.  Writing encourages the creation of a story line and structure that help people make sense of what has happened and work toward a solution.

Expressing gratitude by writing down what transpired during the day rather than  on events makes you happier, more optimistic about the future and physically healthier – they even exercised more!

Professor Wiseman also suggested that you think about a perfect future and write about topics that will help create that happier future.  Just spend a couple of moments each day to write something into your "Affectionate Diary" and you will quickly notice a difference in mood and happiness.

Start today!

59 SECONDS – THINK A LITTLE, CHANGE A LOT  (page 20-22)  Richard Wiseman Copyright 2010 RandomHouse Canada

Fall Classes start October 6th & 8th!

Fall Dynabody Total Fitness class start October 6^th and 8^th, 2015. 

DYNABODY TOTAL FITNESS FFT10-15 Tuesday - Bannatyne School
10 Tuesdays starting October 6   (to December 8th)

 6:30 pm to 8:00 pm

$89.00

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB

DYNABODY TOTAL FITNESS FFT12-15 Thursday - Strathmillan School

10 Thursdays starting October 8 /15  (to December 10th)   

 6:30 pm to 8:00 pm

$89.00

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

Sign up and refer a new Dynabod and win some swag!

DO IT FOR YOU!

For more info:         http://localcourses.com

                                 Continuing Education (204) 832-9637

Or email:  Dynabody@gmail.com

Take care of your body. It's the only place you have to live.

Jim Rohn.

LIFE EXPECTANCY & HEALTHY LIFE EXPECTANCY

Current life expectancy for Canadians is 82.5 years, although not in the top 10 (11^th) we are doing much better than our friends  South of the 49^th parallel (ranked 36^th) (1)…

According to Employment and Social Development Canada, men were expected to spend 88.0% (68.9 years) of their life in good health, compared with 85.8% (71.2 years) for women. Although women had higher life expectancy, men were expected to spend a higher proportion of their life in good health.

Wow!  In other words you can expect about 10 years of life in poor health.   Yikes!

Taking gender out of the equation, Chronic conditions are the main cause of lowered HALE (Health-Adjusted Life Expectancy.    Of that, Depression is a major cause.  In addition, obesity and stress continues to be on the rise. 

For the majority of people, they can improve their healthy life.

There are no magic pills, no short-cuts, no special diets, machines or routines that will result in “getting into shape”    Even if there was a magic pill – and you could afford it…there are much more benefits to exercise.  Besides adding strength and tone to the muscles, exercise works your heart and lungs.  An exercise pill won’t build your self-esteem and confidence you get from a good work-out.  Resistance and Aerobic exercise can improve your mood, add brain power, help your sex life, and change your body for the better.

Your food intake is also so very important.  -  Proper nutrition is 60% of the effort in building a healthy strong body.   Follow a properly balanced eating schedule.  Eat 5 or 6 meals of fruits, vegetables, lean cuts of meat, chicken and fish per day.  Stay away from sugar, processed and fast foods.   Focus on Calories in vs Calories out.  Do not fall in the Diet Trap and become part of the yo-yo phenomenon.  You can’t stay on a diet forever. 

It is important to find a lifestyle that works for you.  The best results come from a long-term strategy involving permanent change in both eating and activity habits.  

You can live your life in good health – start now!

  

DYNABODY TOTAL FITNESS SPRING CLASSES!

Well it sure did feel like spring outside didn’t it? !

There is still a couple of DTF classes available before the new sessions start.  Feel free to come out (at no charge) this Tuesday or Thursday  17^th at Bannatyne School (A whole lotta Gumbo) and 19th at Strathmillan School (SuperDuper Slow wins the race).  6:30pm start.  

Hope to see you there.

Spring Sessions start April 14^th and 16^th, 2015.  Refer a new Dynabod and wins some swag!

References:

1http://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy

2 http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=3

So, Are you Fit or Active?

So are you Fit or Active?

Do you train or exercise?

Do you know the difference?

Many people fool themselves that “being active” is exercise.  Playing baseball, going for long walks or curling in the winter are all physical activity - unfortunately this sort of exercise does not make you fit.  Most people involved in active sports have trouble doing 10 regular pushups, can’t do one pull-up or even touch their toes.

One of the tests that I do when performing a fitness assessment for a client is push-ups.  Generally (depending on age) males should be able to do at least 15 push-ups while females should be able to do 10.  And that’s not on your knees either.

To become “fit” and maintain a level of fitness you must have a consistent exercise program.   True fitness is when your body can do whatever you ask it.  This involves strength, endurance and flexibility.

One of the main focuses of my fitness bootcamp classes is to simulate all of the functional demands of life.  Participants are adequately challenged to work the body focusing on multi-muscle group exercises.

I see many parents just contempt in sitting and watching their children play at the playground or hockey rink.  There is no better time to either join in or sneak away to do a simple bodyweight routine.  There are endless possibilities to do a quick 20 minute work-out at the skateboard park.   Your body was meant to move so just don’t sit there.  “Use it or Lose It” is my motto that I regularly preach.

One of the most common errors I see regularly is someone focusing too much on one type of exercise.    With women it’s usually the endless time spent running.  For men it’s the hour after hour doing the same weight-training routine.

Ladies, if you want the hourglass figure forget the long distance running.  Unless you are properly training, expect to be either a toothpick or stuck with that overweight figure with added knee/joint problems.  Focus on High Intensity Interval Training.  Emphasize circuit training.  These are areas I touch on with my fitness bootcamps. 

A properly run fitness class is a great way to get the best out of your time spent exercising.  Not only do you work-out in less time but you get better results than other programs.  Although the majority of my clientele are woman - personally, I think most men are “scared” of being outdone by a woman…. most men and women that participate see the benefits attained from some of the athlete specific drills  (reaction time, speed,  coordination, etc).  If you are involved in sports this is a great way to complement your training.

For those whom exercise regularly you should see progression.  Be it fat loss, strength gains, etc.  the main variable to focus on is intensity.  This, along with the frequency of your workouts, time involvement and type are the most important to ensure “fit” success.

I can’t stress the importance of intensity enough.  If you can chew gum and not be out of breath then you are NOT working hard enough.  Unless you are just starting out or have an injury working out with 5 or 10 lb weights won’t cut it.  You must fatigue the body. Push it - BUT – know your limits1  Models in the magazines do not get their physique doing exercises with 5 lb dumbbells!  These models are hired for their looks.  You can’t get their figure without pushing yourself.

Here’s another problem I see regularly…Someone who jumps off the treadmill and then spends all of his/her time doing Bicep Curls and Tricep Kickbacks.  Come On!  You have to focus on major multi-muscle group exercises.  Plus, the key to effective training results include; Intensity, proper Mechanics and Movement speed.

And ladies, stop spending all your time on the abductor/adductor machine.  Save the isolated exercises when you are fit and need a change. Focus on  Squats, Lunges, Deadlifts if you are doing legs. 

As I explained earlier, to become “fit” you must have a consistent exercise program.   But are you exercising or training?  Do you know the difference?  Exercising is physical movement.  Using the body but not necessarily being focused.  A lot of people do cardio this way.  “Going through the motions.”  Not much more than being “active”.

Training on the other hand is goal-oriented.  It’s a consistent exercise program that requires a purpose - which creates results.  For cardio, try an Aerobics class or High Intensity Interval training.

Here is an ideal training plan for someone who is either just starting out, or works out regularly;

1)  Cardio/Aerobic exercise – twice a week    
      (30 minutes of HIIT)

2)  Circuit Training / Fitness Boot Camp 
      – twice a week 

      (1 hour of Cardio, Resistance Training,  
      Core & Flexibility).

3)  Weight Training/Resistance Training 
      (1 hour) (once/twice a week)

4)  Sports / Family fun activity  
      (one day a week)

5)  Day of Rest (one day of the week)

Think it’s excessive?  

The American College of Sports Medicine (ACSM) is the global leader in sports medicine and exercise science.  Here is their recommendations;

The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise for more than 30 minutes for 5 days per week or more (over 150 minutes/week) AND vigorous intensity cardiorespiratory exercise training for more than 20 minutes 3 days a week (over 75 minutes per week).  IN ADDITION adults should perform resistance exercises for each of the major muscle groups two or three times a week, along with neuromotor exercises involving balance, agility and coordination.  Finally ,including flexibility exercises is crucial for joint range of motion. *1

Don’t fool yourself into thinking that being “active” or a “weekend warrior” is enough. If you want to control your weight, improve your physical image and self esteem – along with your overall health, you must develop an intelligent exercise program (like above) and focus on smart nutritional choices.    

So are you fit?  Or just active? 

 Sources

*1-ACSM wesbsite “ Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise” 2012-10-27

http://www.acsm.org/access-public-information/position-stands/position-stands/lists/position-stands/quantity-and-quality-of-exercise-for-developing-and-maintaining-cardiorespiratory-musculoskeletal-and-neuromotor-fitness-in-apparently-healthy-adults-guidance-for-prescribing-exercise

ONE WORD TO REMEMBER THAT WILL BRING SUCCESS

I just read an article that stated that over-training ages the body. This is something that I do agree on.  Your body must recover in order to improve.

However, this only has a little to do with what I’d like to talk about today.  Now, there is just one word that will bring success to anything you do.  Take a guess….

Well…

It’s AWARENESS.

You need to be Aware of what you are doing.

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

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

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

Here is some other life examples relating to Awareness;

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

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

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

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

CONCLUSION

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

Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes!   If you are 50 you will look and feel like your 55!  So much for the 50 is the new 40….. Your body is not a clock.  People are  tired and overweight not because they are old it’s because they eat, think and move like an old person.  As I explained last time - Everything in the universe either grows or dies.  You must continue to grow - and NOT in fat....  Stay focused  -  it’s your mental attitude and a healthy lifestyle that will get you there.

You really must be AWARE!

March is Nutrition Month

All the exercise in the world will not amount to much if you don’t eat properly. Sure when you’re young you can get away with a lot more of bad eating habits, but most people continue on with them gaining unwanted fat in the process. On the flip side, you can be very careful on what you eat but that does little to increase your lean muscle tissue and metabolism, or reshape your body to improve your personal appearance, or strengthen the body to keep you young and injury free.

Good Health is based on two factors: (1) active living (physical fitness) and (2) optimal nutrition.

As March is Nutrition Month, I am going to talk a bit about Nutrition.

Healthy weight management is based on sound nutrition principles. In addition to providing energy, the carbohydrates, fat, and protein you eat provide raw materials for building the body's tissues and regulating its many activities. The challenge is to combine a balanced diet of favorite foods with a nutritional diet that will supplement your activities effectively.

Did you know that you need to run 2 miles to burn off a bottle of Coke?

Here’s the simple truth - OVER CONSUMPTION MAKES YOU FAT!

Most people say understand the concept of “Calories In versus Calories Out”.

Yet here’s a couple of interesting facts;

1) All calories are not equal. Eating calories that are processed and packed with refined sugar is not the same as eating the same number of calories that come from lean meat and fresh vegetables.

2) Diets don’t work - they are temporary solutions. Going on a diet, not only fails to teach you how to solve the underlying problem, but also destroys your metabolism. Your body thinks it is starving and goes into Survival Mode. This makes your body more efficient in storing FAT and leads to muscle loss which then slows your metabolism.

3) Do you know how much you should eat daily? Health Canada’s guideline for a sedentary male is 2,350 calories per day whereas a sedentary female is 1,800 calories. Now that’s if you don’t do anything during the day! Add 200 calories if you have a low activity level and go from there…..

If you aren’t eating enough you’re prone to the previous mentioned fat storage.

4) Most people overstate their physical activity level. If you are sweating and breathing heavy and are focused you are on the right track. And, if you are one of those that think that they can work a bit harder so they can go out and supersize dinner you are setting yourself up for failure.

5) Carbs are not created equal. Our society is bombarded with the convenience and shelf-life of so-called “healthy grains” Refined carbs, wheat and corn make up the majority of a person’s diet. Although Health Canada recommends 45-65% of calories coming from carbs, the focus should be on fruits and vegetables and not wheat and corn products.

In Dr. William Davis’s book,”A Wheat Belly Bonanza, he explains that modern-day wheat is just a strange mutation of the wheat of our grandmother just 50 years ago. The genetically-altered version is especially dangerous to our health because of the impact on blood sugar (much greater than even table sugar), massive weight gain (thus, the title of this book), to the development of diabetes, heart disease, and dementia. And we’re lining the grain industry’s pockets to boot.

6) According to the USDA, here are the 6 Top Herbs that are Rich in Antioxidants (i) Oregano (ii) Dill (iii) Cinnamon (iv) Rosemary (v) Thyme and (vi) Peppermint. These oxidants help neutralize free radicals that are responsible for premature aging, cancer development and cell damage. These herbs have more antioxidants than many of our fruits and vegetables!

Now, I’d like to bring up some nutrition myths, fallacies, and lies.....

“Low-fat products are better for you."
Most "low-fat" products have added sugar to substitute for this low-fat product. Read the label. And stay away from diet sodas. Your body does not know how to digest aspartame as it is an unnatural source. It’s also a trigger for migraines.

"Fat causes heart disease."
Totally false. A LOW-fat diet increases harmful fats in the blood 3 times more than a high, saturated fat diet. Glycation causes heart disease. When a glucose molecule bonds to a protein molecule, its that increased size of the LDL fat particle that results in the plaque build up in your arteries. Sugar (carbs) is the catalyst for this and not fat! Dr. Aiken’s may have been on to something, but then again the Inuit eat mostly saturated fat and have the lowest incidence of heart disease.

"Egg Yolks are bad for you"

FALSE! Although full of cholesterol (one large egg has 185 mg of cholesterol, ½ of the daily recommended cholesterol intake), egg yolks are full of nutrients that is actually better than most multi-vitamins. Egg yolks contain fat-soluble vitamins and essential long-chain fatty acids. Buy organic free run eggs that are free from drugs and antibiotics. It may cost you an extra bit for a dozen but you’ll definitely notice the difference. The yolk looks brighter and it tastes much better.

It should be pointed out that cholesterol is necessary for you to be healthy and by itself, does not cause heart disease. Your liver regulates how much cholesterol you produce. If you eat more cholesterol, your body will produce less and vice versa.

“High Sodium intake causes hypertension.”

Wrong – salt does not cause high blood pressure. Unless you are salt sensitive, lowering sodium intake isn’t going to do much. In fact a higher sodium intake helps to increase blood flow to the working muscles. A proper workout drink will include sodium as it helps with protein synthesis and recovery. In addition, it helps in the removal of fatigue toxins like lactic acid.

Here’s a couple of major rules to follow:

1) Eat abundantly -Fruits and vegetables, Lentils, Dry Beans

2) Eat moderately -Brown & wild rice, whole grain breads & cereals, whole wheat pasta

3) Eat sparingly – Highly processed carbs, Refined breads,cookies, cakes, candy, white rice Potatoes Potato chips. If it comes in a box and you can’t pronounce the ingredients don’t eat it.

4) Use the 85/15 RULE. - Eat healthy 85% of the time and you can each what ever you like the other 15%.

5) Eat small, frequent, evenly spaced meals throughout the day – and eat a good breakfast!

6) Stay Hydrated - As a rule, drink at least eight glasses of water a day.

7) REMEMBER - INPUT OVER OUTPUT STAYS PUT!

If you are focused on losing weight, the best type of workouts for fat loss is fastpaced, full body resistance training. This is one of the main reasons why I emphasize working the major muscle groups in my bootcamps. If you aren’t exercising 5 or 6 times a week, you’d better forget the “Sexy Booty” and “Abs of Steel” workouts. And even if you are, remember that if eat poorly you are sabotaging your hard-earned efforts. So when it comes to nutrition – YOU ARE WHAT YOU EAT!

Survive the holiday?

Happy New Year everyone! Are you glad it’s over? So did you over do it again this year? Most people do. Now that the overindulgence is done it’s time for a rude awakening.

Did you know that December and January are the deadliest months for heart disease? This is a result of a combination of rich high fat meals, alcohol and stress.

Sugary sodas, fruit drinks and alcohol all contribute to the problem. Based on research from the University of North Carolina, daily intake of calories from beverages has increased by 94 percent to an additional 222 calories per day. That could result in 26 extra pounds in one year!

As we know, losing weight and getting in shape has always been at the forefront of New Years 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 there is a few things you should consider;

First, you must decide that YOUR HEALTH AND YOUR BODY ARE THE HIGHEST PRIORITIES IN YOUR LIFE. If you don’t have your health, how can you enjoy life? Even if you have kids, how can you look after them or participate in activities with them if you ignore your health? Lead by example.

Second, is WILLPOWER - you must WANT to get in shape and must realize that IT WILL TAKE EFFORT.

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.

Now this is very important – PICK YOUR FITNESS ROUTINE WISELY.

If you are overweight DO NOT make a commitment to take up running. This is a recipe for disaster. The risk of ankle, knee and hip injuries are too great for those wanting to drop weight.

To put things in perspective, running is considered a plyometric exercise – just like hopping on one leg (then the other). Running just one mile can amount to around 1760 “hops” for the average person. Running and plyometrics are advanced exercises that should only be done after you’ve built up a base of strength to handle the weight of your body.

And look at who is running the class or assisting in your workouts. If the instructor is out of shape, this may not be for you.

INCORPORATE ALL COMPONENTS OF  PHYSICAL FITNESS in your workout routine – Aerobic, Muscular, Flexibility.

a) Aerobic Exercise– rather than running try the elliptical or cross trainer for cardio. How about cross country skiing, rollerblading, dancing, zumba, you name it. One of the best and inexpensive cardio workouts is a skipping rope. Just remember to get your heart rate up.

b)Resistance Training – this is more important to weight loss than cardio. Weight training is easy on your joints and if done correctly will get your heart rate elevated.

c) Flexibility – Stretching is an important but overlooked component of fitness. To enhance your range of motion, release stress, reduce soreness and improve your blood flow doing stretches is a must. Try yoga – this won’t increase your strength but will improve your body’s mobility. It’s great as a cooldown.

Every time I go to the gym I shake my head at what some people are doing. Invest in a workout orientation by someone who knows what they are doing. It’s important to understand how to do an exercise properly. This will save your body and you will get the most out of your workout. It’s a small price to pay with huge rewards.

And please, warm-up. You need to get the blood flowing into the muscles before you start stressing the body. Most injuries occur within the first six minutes of doing an activity so reduce this risk!

INTENSITY RULES – If you aren’t huffing and puffing after a set, or sweating after a workout then you aren’t working hard enough. If you can chat with the person next to you, then you’re not working hard enough. Stay focused and stop wasting your valuable time. This is one of the main reasons why people don’t get results and give up exercising. 50% do so within the first 3 months! Save the conversations after your workout when you are cooling down.

MAKE A PLAN – SET UP YOUR GOALS – what you want to achieve, the times you have available. Write it down.

Only 5 –10% ever write anything down during the process.

Those who succeed? The same number that write things down – 10%.

EAT SMALLER MEALS MORE OFTEN AND CHOOSE YOUR FOODS WISELY

Breakfast is your most important meal to start off the day.  Aim for Five or six SMALL meals or healthy snacks. Include protein with every meal. Stop eating after 7pm. Get rid of the junk foods and have fruits and vegetables handy.  This doesn’t mean not to treat yourself – just remember, it's a TREAT - something to enjoy and cherish ant not eat daily.

GET ADEQUATE SLEEP – this will help build up your immune system. You body gets stronger when you rest.

Make exercise a habit. Take baby steps but PROGRESS is the key. Periodize your routines. Change things up to keep your body guessing. Trying new things challenges you to move forward. This is why I like to change up my fitness bootcamp exercises and my own workouts regularly.

Most importantly - Have fun with it!

No Evening Bootcamp Classes next Week - March 29th to 31st

Due to school spring break there will be no evening fitness bootcamps on March 29th or 31st.

Enjoy your time with you kids and family and don't forget - "Use it or Lose it!"

I’d like to thank all those who participated in my survey sent out last month. Your responses were fantastic! – and muchly appreciated!

As mentioned, Dynabody Fitness & Health is expanding it’s services. We will be offering a wide range of practical and effective fitness programs, seminars and wellness services, especially designed for businesses and their employees, along with fun activities and events for sports teams, interest groups and individuals..

Our website has been greatly improved so check it out: Dynabody.ca

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?