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"

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!

HAPPY NEW YEAR - ALL THE BEST IN 2012!

DYNABODY FITNESS HOLIDAY CHALLENGE

With the Holiday season coming up quick, exercise is the first thing to go when people are busy. People overindulge at holiday parties and have added pounds to deal with. Did you know that obesity is now considered more dangerous than smoking?

To keep you committed to exercise during the Holiday season I’m putting on a Fitness Holiday Challenge to all my current and former fitness bootcamp participants.

The Fitness Holiday Challenge will work on a point system. You accumulate points based on the time spent exercising.

up to 30 min. of Exercise - 1 point

up to 60 min. of Exercise - 2 points

over 60 min. of Exercise - 3 points

A Maximum of 3 points per day.

EXERCISES THAT COUNT:

Cardio/Aerobic - Running, Step, Skipping, Calisthenics, etc.

Resistance or Training - Weight Lifting, Bodyweight Exercises, Bands, Tubing, etc.

Active Sport - Hockey, Soccer, Racquet sports, Basketball, Volleyball, etc.

Fun/Moderate Activities - Curling, Bowling, Walking, Yoga, etc. * 1 point only.

Now remember - you want to keep your heart rate elevated and should focus on intensity. And don't forget your WarmUp and Cooldown!

For my part, I will include a bodyweight exercise program you can do for the 5 weeks that the bootcamp is off. (We don’t start again until January 17^th and 19^th)

FREE WORKOUT!

As an added incentive, I will be offering a “workout with Doug session” for one lucky individual – one in December and another in January for all of those who participate in the Challenge. We will hit the gym and go through the paces with a full blown workout session – at no cost to you! (Except for spent calories)

This is a great way to stay motivated and be accountable during the Holiday season!

ps: Even if you don't want to participate and would like to try my Bodyweight Exercise program, send me a quick email at dynabody@gmail.com and I will forward the program for you to try.