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

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).

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

Special Thanks for those who helped donate for the ShoeBox Program

I'd like to thank everyone who helped participate in the ShoeBox program. 
We collected 8 gift boxes!

I'm sure you all feel great knowing that you made eight women's Christmas Holiday season alot brighter!

"I Don't Have Enough Time"

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

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

Traveling to and from work

Working in the workplace

Working at home

Talking on the phone/texting family and friends

Dating or socializing with friends

Spending time with family and caring for children

Doing chores and taking care of personal business

Sleeping

Eating

Exercising

Pursuing hobbies & leisure activities such as reading or watching TV

Pursuing spiritual activities including meditation

Total Hours:

Now ask yourself the following questions:

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

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

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

See you in class!

 

Enjoying the scenery in the bike trails - Assiniboine Park

WIN BY SIGNING UP FOR DYNABODY TOTAL FITNESS - STARTS OCT 8th & 10th!

I have two promotions to help you get a boost on your exercise regime! 

Sign up for the fall DTF session and you would win a free personal training session to one lucky Tuesday and Thursday participant!

Refer a friend and get your choice of a Dynabody T-Shirt or Personal Training session!   That’s right! Bring a new “Dynabod” and as a thank-you, you will receive your choice of a free T-shirt or a free work-out session.

The Fall ConEd Bootcamp starts next week - October 8th & 10th, 2013 - so sign up now!

Build strength, 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!

Register online at:

Dynabody Total Fitness - Tuesday Oct. 8th - Bannatyne School

Dynabody Total Fitness - Thursday Oct.10th - Strathmillan School

or call: 832-9637 to Register by phone

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!