SUMMER CLASSES START JUNE 28th - sign up now!

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

 

starting June 28th  

 

and runs through September

 

6:30 – 7:30 pm.

 

ALL classes throughout the summer for just $100*!

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

 

*gst extra

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

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!

December Classes

There are 5 classes for this December 2015:

Tuesdays: December 1st and 8th at Bannatyne School

Thursdays:  December 3rd and 10th at Strathmillan School

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

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

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.

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

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.

DTF Holiday Fitness Challenge Winner

The Holiday Fitness Challenge is over it’s the time to announce the winner.

The person that came out on top this year was Ione R. 

It looks like her new Easy Glider machine made the difference. And yes, she did win it two years ago. Congratulations Ione!

All the Dynabods are winners in my books! 

I hope that everyone that participated in the six week challenge continue to keeping some type of training diary and remember to read and reevaluate your goals regularly.  Daily reflection turns dreams into reality!

Congrats to Fitness Challenge Winners - New workouts available!

Congratulations to Joanne and Ione - two of the Fitness Challenge winners.
More winners to come!

Interested in a new workout?

Try the Fitness Challenge Bodyweight workout #2 or the "Go Animal" Workout.
Both available on pdf.  Just send me an email for a copy!

HAPPY NEW YEAR!
ALL THE BEST IN 2014!

LAST CLASS OF 2013 IS THIS THURSDAY DECEMBER 19th!

This Thursday Dec. 19^th is the last Dynabody Total Fitness Classes for 2013Come & celebrate my birthday with by working out with me! !  Join in - at no cost to you!  Bring a friend, spouse or co-worker. 

Note, we will be in the small gym at Strathmillan School 6:30pm start – South East door entrance.  

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!