ONE IMPORTANT WORD

Hi All!  Yes, I am still alive and kicking!

I had a lot of things going on during my summer season, moving, vacation, etc….all good!  Now that School has started,  the leaves are changing color and Summer is on it’s way out it’s time to get back into a routine. -Dynabody Fitness Classes start soon!  October 3^rd and 5^th is fast approaching.

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…. and I’m not just talking about slowing down at school zones. 

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.  I sure am glad that they are targeting texting while driving – heck, it better include cyclists!.  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 AWAREe 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 think and move like an old person. 

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!

FALL FITNESS CLASSES

10 Tuesdays starting Oct. 3rd, 2017

Class Code:  FFT9-17

 6:30 pm to 7:30 pm

Location:   Banatynne School,

363 Thompson Drive,

St. James Assiniboia, Winnipeg, MB

$85.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Oct.5th, 2017 

Class Code:  FFT10-17

 6:30 pm to 7:30 pm
Location:   Strathmillan School,

339 Strathmillan Road,

St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

PHYSICAL LITERACY

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

 

Simply put, YOU CANNOT GET FIT WITHOUT PARTICIPATION!

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

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

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

 

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

  

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

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

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

So what is the take on all this?

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

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

And Remember – “USE IT OR LOSE IT”

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).

DYNABODY TOTAL FITNESS SUMMER CLASSES

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

starting June 23^rd and June 25th 

and runs through September

6:30 – 7:30 pm.

ALL classes throughout the summer for just $100*!

Bring a Partner for an additional $60. That’s $160* FOR TWO!

*gst extra

Get those results with DTF - the ultimate in summer fitness with this 1 hour session.

A positive mental attitude + positive environment + positive support system = RESULTS

If you would like to participate, please email me or drop by the Tuesday/Thursday class School classes.

And don’t forget, one time events are also available. Family and kids bootcamps are a hit. Get  a gang together and have a blast!

Email me at dynabody@gmail.com.

BAKING RECIPES FOR ANY SEASON

Here are a couple of my favorite baking recipes – both are great if you are wheat &/or gluten sensitive and you can add some ingredients for your own preference.

  

Doug’s Banana Bread Delight

Ingredients

3 very ripe bananas, peeled

1/3 cup melted butter

1/2 cup of sugar

1 egg, beaten

1 teaspoon vanilla extract

1 teaspoon baking soda

1/4 cup of dark chocolate chips

1/4 cup of walnuts

Pinch of salt

1/3 cup of Almond Flour

1/3 cup of Brown Rice Flour

1/3 cup of Oat Floor

1/2 cup of Coconut Flour

Directions

Preheat the oven to 350°F (175°C), and butter a 4x8-inch loaf pan.

In a mixing bowl, mash the ripe bananas with a fork until smooth. Stir the melted butter into the mashed bananas.

Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.

Pour the batter into your prepared loaf pan. Bake for 1 hour (check at 50 minutes) at 350°F (175°C), or until a tester inserted into the center comes out clean.

Remove from oven and cool completely on a rack. Remove the banana bread from the pan. Slice and serve.

Doug’s Super Oatmeal Apple Crisp

Ingredients

8 cups apples, peeled, cored and sliced

1/3-1/2 cup of blueberries  (optional)

1/2 cup brown sugar

2 teaspoons ground cinnamon

1 1/2 cup quick-cooking oats

1/2 cup steel cut oats

1/3 cup Almond flour

1/3 cup Coconut flour

1/3 cup Brown Rice flour and/or1/3 cup Oatmeal flour

1/3 cup of Vanilla Whey protein

1 tbsp milled flaxseed (optional)

1/4 cup of Almonds (optional)

1/2 cup butter, melted

1/2 cup water

Directions

Preheat oven to 350 degrees F (175 degree C).  Lightly grease a 9x13inch  pan.

In a large bowl, combine brown sugar, oats, flours, whey protein, flaxseed, butter and 1 tsp of cinnamon.  Mix until crumbly. Place ¾ of crumb mixture in the pan.

Spread sliced apples and blueberries evenly over the crumb mixture.

Sprinkle with cinnamon and almonds on top along with remaining crumble.

Pour the ½ cup of water evenly over top.

Bake at 350 degrees F (175 degrees C) for about 50-55 minutes. 

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  

Spring has Sprung - start off right with Dynabody Total Fitness!

Join now for the Spring Fitness Classes.  Start to get ready for a wonderful summer or aim to be your personal best!  Come out to the last couple of March classes and see what you’ve been missing.  Sessions run from  6:30 to 8:00 pm.

Register online at:

 Dynabody Total Fitness  - Tuesday April 8th

Dynabody Total Fitness - Thursday April 10th

or call: 832-9637 to Register by phone

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

BRAIN GAINS - Kids need exercise more than ever!

Now that summer is winding down and kids are back in school, reality sets in.   Did you know that close to 50% of school children are overweight?   It’s surprising that current guidelines recommend that children engage in at least 1 hour of physical activity daily yet only 6% to 8% of primary and secondary school kids reach that mark.

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 6 hours per day on the computer, watching TV, or playing video games and 7 hours each weekend day?

- It is estimated that by 2015 75% of Canada’s population will be overweight or obese!

- They are now saying that our children will not live as long as we will.

- 80% of money spent on disease could be prevented by exercise and diet alone.

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 and can never put down their iphone or android.  Encouraging exercise helps to overcome the stress of growing up and adds energy, confidence and makes you look and 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 health 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 your 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!

DYNABODY TOTAL FITNESS STARTS JAN.15th & 17th, 2013

DYNABODY TOTAL FITNESS STARTS JAN.15th & 17th!

See why Dynabody Total Fitness classes ROCK!  Get a jump on the New Year and register now for the 2013 Winter Total Fitness Classes.  Sessions run from  6:30 to 8:00 pm and cost is $79 each.

January Bootcamps.  Sessions run from  6:30 to 8:00 pm and cost is $79 each

Register online at:

Dynabody Fitness Bootcamp - Tuesday January 15th - Bannatyne School

Dynabody Fitness Bootcamp - Thursday January 17th - Strathmillan School

or call: 832-9637 to Register by phone

For class participants, I offer free email support and will help you monitor your progress and reach your goals!

You Can NOT outwork a poor diet.

Last month I mentioned that it is estimated that by 2015 75% of Canada’s population will be overweight or obese. Modern society is obsessed with convenience. We are putting personal entertainment and modern technology at a higher priority than our own health. Simply put, we are Lazy!

-Did you know that obese people sit for 2.5 more hours per day than thin people.

-Did you know that over the past 20 years exercise rates stayed about the same while sitting increased by over 8% and obesity doubled?

All is NOT doom and gloom. Especially if you are in the “majority”. Finding a balance between work, school, family and social life may seem impossible. The question here is how devoted are you to your health and vibrancy? If you keep doing what you have always been doing you’re going to have the energy and body you’ve always had. Your body will adapt to whatever you give it – so it’s time to wake up.

A common misunderstanding is that people who are overweight should stick to cardio workouts so that they can “lose weight” before building muscle. Lifting weights is non-impact. The increased muscle gains will better shape your body than cardio.

Remember that intensity rules no matter what type of exercising you are doing. You need to be sweating and breathing hard to really get results. Too many times I’ve seen people at the gym going through the motions – wasting their time and only fooling themselves. Then wonder why they see no results and quit after a short time period.

And here’s a wake up call - The majority of people that work out are focusing on the wrong thing - not only are they doing things inefficiently but they make no effort to improve their diets.

Simply put - YOU CAN NOT OUTWORK A POOR DIET.

A healthy lifestyle requires both exercise and controlled calorie intake (of the healthy variety).

Here are some pointers;

Keep your heart rate up for the duration of your workout. Use the perceived exertion test 0 if you can talk normally while exercising you aren't working hard enough.

Do weights before cardio to burn more fat. By weight training first you burn off your stored glycogen (carbs) first. After this preferred fuel source is used up, your body has no choice but to dip into fat stores once these carbs are used up.

Add some non-exercise specific activity into your day — like taking the stairs

Stop smoking. The reason many people gain weight after quitting smoking is because they stop "going out" for that smoke, and, start to eat more to curb the craving. And if you do quit - DO NOT "try it"for any reason - you will start again! Continue to go outside for a walk. You will also realize your food will taste better.

Now, regarding food....

Flush your system by drinking water with every meal and avoid caffeine and sugar. Yes, coffee withdrawal will bring on a headache but after a few days the symptoms disappear. Try a herbal or green tea or a hot lemon water instead.

Eat breakfast every day. And that doesn’t mean sugary cereal or bagels either. Have an egg and some oatmeal. Sprinkle cinnamon on your oatmeal – the thermogenic properties help you burn fat.

Eat an apple before your meal. This will help curb your appetite.

Eat whole grain foods (bread and pasta) that include the bran, germ and grain seed (endosperm). Note that 100% whole wheat bread is NOT the same since it made with whole wheat flour which is processed and only consists of a portion of grain’s main nutrients.

Ensure you eat protein with every meal. This helps cut the amount of insulin released in half, which actually helps reduce fat storage.

By combining clean eating with resistance training your body will actually be warmer. It’s not the fat that keeps you warm it’s your metabolism. One pound of muscle burns 50 calories per day while one pound of fat only burns 3 calories. Since lean muscle burns more fuel than fat you need to weight train. Now isn’t that a good thing to know when winter is coming??

Finally, you need to stop worrying about weight and focus more on feeling better about yourself and your body. Just remember, the fat will come off in time. Obsessing about it will result in frustration and lack of motivation. It’s one of the main reasons why most people give up. The weight won’t come off any quicker.

Besides, don’t you feel much better after a good workout?

There are no magic formulas for improving your health. Best results come from a long-term strategy involving eating and activity habits. Take baby steps - you have the rest of your life to run...

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