FALL BOOTCAMP SESSIONS START OCTOBER 9Th & 11th :

Mark it on your calendar!!!

The indoor bootcamps through St. James Con. Ed. Start in just over a month.

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

Register online at:

Dynabody Fitness Bootcamp - Tuesday - Bannatyne School

Dynabody Fitness Bootcamp - Thursday - Strathmillan School

or call: 832-9637 to Register by phone

Dynabody TOTAL FITNESS Bootcamp is a complete workout program!  

 It is a fun and exciting workout for all fitness levels, sizes, and ages (16+).  Each class will help improve your anaerobic/aerobic conditioning, coordination and timing.  Have you ever tried kettlebells? an exercise ball?  What about a bosu balance trainer?   This Bootcamp has many innovative activities that incorporate calisthenics, obstacle courses, functional circuit training, abdominal and core body exercises along with games,  martial arts, and yoga to boot.  And the best thing is – it’s fun!

Keep on exercising – your body needs it. And remember – USE IT OR LOSE IT!

DYNABODY FITNESS BOOTCAMPS

The summer Fitness Bootcamps are up still on until the end of September.

Tuesday and Thursday Evenings  - Start time is 6:00 pm.

Location: 

Hot & Sunny:  Strathmillan Lodge Playground  (under the Oak trees).

Wet / Damp:  Strathmillan School Playground parking lot

Phone or text:  204-771-0061  for more information.

SUMMER FITNESS BOOT CAMPS – starts today!

Due to the rain and wet grounds, the venue has changed slightly.  Location will be at Strathmillan School Playground near the School parking lot.

Start time is 6:30pm.

Did you know that Dynabody is on Facebook and Twitter?

To get up to date info on what's going on at Dynabody Fitness or find out about classes, cancellations, etc. you can go online to

FACEBOOK.COM     
User Name:  doug.dynabody

or visit twitter:
twitter@Dynabody

HOPE TO SEE YOU THERE!

SUMMER FITNESS BOOTCAMP - TUESDAY & THURSDAY EVENINGS

I realize summer is hard for all. Since you are busy and unsure if you can make it to every class –hey,  no worries - I’ve got a great deal!


Cost is $75 for ANY 10 classes

ALL classes for just $100. That’s $3.33* each class!!!

Walk-In’s are $8 per class.

Bring someone new & their first class is FREE!

Days:  Tuesdays and Thursday evenings
Start time is 6:30pm.

Location: Silver Heights / Strathmillan area
- (it’s quiet & shaded!)

For more information
Phone: 204-771-0061 or email: dynabody@gmail.com

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!

FITNESS PRINCIPLES TO FOLLOW

Some people that workout just “go through the motions”. It’s easy to take it casual and fool yourself into thinking that you are getting fit.  Don’t get me wrong, something is better than nothing. However, if you are one of the majority that is NOT working hard enough to meet Health Canada’s guidelines for physical activity don’t despair. There really are only a few main principles that you need to follow to get you on the right track.

1. TRAIN HARD
First and foremost – INTENSITY RULES. You must get out of your comfort zone. Ask anyone that has lost significant weight and kept it off – it wasn’t easy. But nothing worth striving for is, - is it? The concept here is Progressive Overload.

If you’re reading a magazine while on the treadmill or watching TV on the cross-trainer – it better be just a warm-up. If it’s cardio you’re after put the book down turn up the mp3 player and pick up the pace – get into the 70 or 80% Max. heart range. Or try High Intensity interval training. If it’s weights, put away the 10 lbs and go for 20. I’d rather see 8 quality reps that require effort than 20 reps that do anything but make you sore.

2. STRIVE FOR STRENGTH
And this isn’t just for the guys. Sorry, most women don’t get it. The ones that do have the body’s that most other woman envy. Male or female you must concentrate on getting strong. The secret is using only a few basic exercises for each major body part. Strive for 5 to 12 reps per exercise. A total of 30 to 100 repetitions for a major body part.

The main exercises MUST include: squats, lunges, deadlifts, bench presses, dumbbell rows, standing shoulder presses, pullups.

Now guys, if you’re not getting stronger, odds are you aren’t getting bigger either – muscle wise. And ladies, you will NOT grow big muscles. That is, unless you are taking illegal steroids it just won’t happen. What will is a nice toned figure.

3. FOCUS
To get results you must have engagement. It comes down to attitude. BELIEVE you can accomplish it. You can do anything you put your mind to. If you are there to exercise – do so. Visualize what you are trying to achieve. Leave the socializing until after you are done. This is where a mp3 player or ipod comes in handy.

At the end of the day it is you and only you that is accountable for your own results. In no time you will see your self-confidence increase as your capabilities improve. This becomes habit forming. You end up fighting the temptation and excuses and as a result, get MORE done, not less.


4. REST
Your body must recover from it’s workouts. You do not get stronger at the gym, but rather when you are at rest. Rest is essential so that you can repair your muscles, rebuild and strengthen.

For athletes and those committed to fitness a key is to avoid overtraining. By realizing that you must limit your workout volume, listen to your body and allow for sufficient recovery time, - you will see fantastic results.

The nice thing about rest is that it helps to maintain a balance between home, play, and work. Besides, if you are following the other three principles listed above you will welcome your rest days.

5. POSITIVE INNER CIRCLE

. This falls right in line with the Blue Zone’s values which emphasizes 9 lessons to longevity (1).  Associate with people that reinforce the right habits and can challenge you mentally building a support group you can truly trust.  Spend time with family.  Join a group that promotes positive habits – a walking club, fitness class or team group or club.

CONCLUSION
The nice thing is if you follow what I’ve suggested, you will spend less time in the gym and see substantial improvements.

As with anything in life, if you aren’t moving forward you end up slipping backwards. There’s no such thing as standing still – you’re body will deteriorate. Everything in the universe either grows or dies. You must continue to grow. And don’t blame AGE. Like I mentioned above about focus, it’s your mental attitude that will help get you there!

Remember – USE IT OR LOSE IT.

Striving for health and wellness requires a holistic approach – including the mind, body and spirit. Your ultimate goal should be to improve your energy levels, be free from illness, full of strength, vigor and above all happiness. Really, isn’t that what living life to the fullest is all about?

(1) THE BLUE ZONES - 9 Lessons for Living Longer, From the people who’ve lived the longest DAN BUETTNER National Geographic Society Copyright 2008 Washington, D.C. ISBN 978-1-4262-0948-2

FITNESS BOOTCAMP SURVEY RESULTS

Recently I had sent out a survey to the Bootcamp participants. Now we all know that regular exercise will make you feel better, stay healthy and live longer, but based on the responses, how did they stack up??

Well, I am going to share with you my input on your answers – which I am sure you will find to be quite useful.

BARRIERS

Most people say they do not have time to spend working out. Being extremely active with a career and family life is enough - you may feel that strenuous exercise would push you over the edge.

Based on the survey, the main barriers encountered when trying to participate in a fitness program were; Lack of internal motivation (31%), Busy home/family schedule (27%) and Busy work schedule (19%)

No matter what the barrier, adopting healthy lifestyle practices should be the first thing on your lifestyle design agenda!

Your body will adapt to whatever you give it. Most muscle loss occurs because we stop doing active things that require muscle power, not because we age! Take a 15 minute break at work and go for a walk or stretch. Incorporate PA into your social life. Instead of video games and movie night, try pick-up soccer, volleyball or baseball. Make sure you get enough sleep.

CURRENT EXERCISE ROUTINE

The majority of bootcampers (60%) participated in moderate activity or sport 3 to 5 times per week. The balance were light exercisers - once or twice per week.

Of those that workout, the majority stated that their intensity level was moderate (53%).
It's interesting to point out that 27% of those that workout felt that they were working in the vigorous range. Most people overstate their physical activity level and this is solidifies the statistics that 52% say they are physically active enough while only 4.8% are! Honestly, vigorous exercise relates to overloading the muscles, hard to breath (and converse), focused and for many, sweating and out of breath.

20% specified they were working light to moderate. In reality, this is only acceptable if you have just began exercising. As explained earlier, your body will adapt to whatever you give it. If you do not increase the intensity, your fitness gains will fall short and eventually stall.

ACTIVITY LEVEL

60% of individuals want to increase their activity level in the next 6 months - that's great!
However, only 40% of you are willing to take amount of time needed.

The American College of Sports Medicine released a lengthy report recommending that as part of a routine regimen to maintain cardiovascular health and ideal body weight and composition you should engage in 60 minutes of daily VIGOROUS physical activity. According to Health Canada, we only do one-third of that requirement!

You have to be ready to commit in order to achieve something. If you plan to lose weight, build muscle and tone up You have to realize it is hard work. The more active the exercise the better. One bootcamp a week will help but you have to make physical activity a priority for both you and your family. Creating an exercise habit starts with you!

KEEP IT FRESH & CHALLENGING

The response to participant's favorite part of my fitness bootcamp varied as much as my classes! Not one area stood out more than others. The most favorable responses came from the push on increased intensity and the variety.

A big 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.

By now you should know that my favorite saying is "Use it or Lose It". The human body was meant to move and physical activity MUST be part of your life.

Remember, there are no magic formulas for achieving improved health, permanent reductions in body fat or an increase in muscle mass. The best results come from a long-term strategy involving a permanent change in both eating and activity habits. Not from a pill, potion or some celebrity fad you have cut out of the latest magazine. It is very easy to get caught up in the 'quick results' or 'fast acting' diet scams around today, but it is important to look at the long-term effects of such actions. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body weight.

It is your determination and perseverance, which will result in your success. Most importantly, no matter what type of activity you participate in, you must enjoy it. Exercise should be fun. You don't have to spend long hours to improve your health - time needed depends on effort. If you have fun and enjoy yourself you can easily incorporate fitness into your life forever.

BOOTCAMP WINNER

As promised, in appreciation to filling out the survey I offered a free “workout with Doug” session for one lucky bootcamper. The winner was Lori A. from Thursday’s class. Congratulations Lori!

I’ll leave you with words of wisdom from the great Jack Lalanne

"Your health account is like your bank account: the more you put in, the more you can take out"