VACATION CONCERNS

I have had a number of individuals who were concerned about signing up for fitness classes when they knew that they would not be available to attend all of them.  Vacations and business trips will have an effect on daily routine.

If you’ve been coming to my fitness classes (or considering to) we have a number of options available.

I realize the importance of exercise and try to do my part by offering flexible options. 

St. James Continuing Education can pro-rate the classes.  This way you pay (in advance) for classes you can attend and not for those that you can’t do to upcoming scheduling.  Phone (204) 832-9637 to Register.

If you’ve been coming to my fitness classes (or considering to) I always have other options available…..

If you are planning to pay for one 10 week session (Tuesday or Thursday) you can pay for one and then attend the Tuesday and Thursday for the allotted number of classes.

You can split the cost with a partner.  This is a good way if you are just trying it out for the first time and only plan to come to half of the classes.

Drop-ins are always welcome to try out a class.  

Life is a beautiful and curious journey.  However, your fat and muscle cells don’t go on vacation.  There is no magic pill or phone app to make up for disuse.  A quick email or text is all that is needed to keep you on track.  No matter what, Exercise is needed to help maintain your body, relieve stress, and helps to keep you smart and young.  Hope to see you soon!

Fitness Classes Start!

Don't waste your time - join today!

10 Tuesdays starting  Jan.10th, 2017 
Class Code:  FFT14-16

 6:30 pm to 8:00 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Jan.12th, 2017  
Class Code:  FFT15-16 

 6:30 pm to 8:00 pm

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

HAPPY NEW YEAR!

Wishing you all the best in 2017!

"You can focus on the barriers or you can focus on scaling the wall or redefining the problem"

Tim Cook.

Stop the Negative Habits - it's time for a change.  We can help!

Best of the Holiday Season!

To all the Dynabods everywhere,

Wishing you a very Merry Christmas.
May the Holiday Season bring you abundant joy
and happiness in your life!

Best Fats for Cooking and Baking

I just had my usual morning breakfast (a bowl of steel-cut oats with fruit and an omlet).  While enjoying each delicious bite, I wondered if most people know which cooking oils are good for you.  

Do you?

Do you cook or bake with Vegetable Oils? Canola Oil? Coconut Oil? Olive Oil?

First, Vegetable oils are NOT good for you.  They are processed under high heat and use solvents to produce.  This includes soybean oil, corn oil, cottonseed oil, grapeseed oil, safflower, etc.   Because these oils are composed of polyunsaturated fats, when exposed to heat and light they are prone to oxidation and free radical production.  This is one of the main causes of inflammation.  And this is why you feel bloated after a bowl of cereal (if you don't cook breakfast)….

Now not all polyunsaturated fats are bad. Nuts and seeds are very good for you – as long as they are natural and raw (opposed to roast).   And, refrigerate you nut containers once opened to maintain freshness.

Next throw out Margarine and Canola Oil.  Remember in chemistry class that margarine is one molecule chain from plastic?  And Canola Oil?  It’s not called rapeseed for a reason.  Although it’s more of a monounsaturated fat, like vegetable oils it is chemically processed.  Would you ingest petroleum????

Good monounsaturated fat oils include Avocado Oil Macadamia Nut Oil and Olive Oil.  They can be used under LOW heat.  These are best used in salads and dressings.

So what is best for cooking in high heat?

Saturated Fats! 

Wow! So cooking in bacon fat is actually better than cooking in a rancid oil??!! – who’d have thought….. well...before you pull out the butter and lard, consider Coconut Oil as your first choice.  Extra Virgin Cold Pressed Coconut oil is made of natural saturated fat and is great for high heat cooking. As a tropical oil, it contains Lauric Acid which helps support the immune system and fights inflammation.

So when you are cooking or baking use Coconut Oil….and… feel free to bring any of your yummy baking to class :0)

Brain Shrinkage

Did you know that your brain shrinks by 10% by the time you’re 55?

And it shrinks 20% by the age of 75?

Brain Atrophy was always thought of as a part of growing older .  Well it’s NOT inevitable!

Causes of brain shrinkage does mirror the symptoms of aging;  obesity, diabetes, cardiovascular disease, poor sleep, distress, etc, but it doesn’t have to be. 1

So how do you protect the brain from shrinkage?

1)      A Healthy Diet.  Duh a No Brainer…..lol.   Increase your consumption of fish and seafood (ie: sardines, herring, salmon, shrimp, cod & tuna).

And, “EAT THE RAINBOW”. 

2)      Add antioxidant supplements to your diet that help reduce cardiovascular risk, lowers your blood sugar and improves your sleep. 2.  Aim for natural foods and drinks.  Some examples include; Spinach, Carrots, broccoli, citrus fruits, berries, dark grapes, nuts (Walnuts, Brazil Nuts, Peanuts), Seeds (Pumpkin, Squash & Safflower).  

3)      Minimize, or best yet, cut-off your alcohol consumption.

4)      Exercise the Brain.  Switch from your dominate hand, reading, do puzzles and problem solving games or games that involve memory recall. (I like Stratego and Splendor…) all help.

5)      Physical Exercise.  This is one of the biggest brain robbers (lack of).  By increasing fitness white and grey tissue density of the brain improves.  Exercise has been shown to build new brain cells.

According to a study in the Proceedings of National Academy of Sciences, regular aerobic exercise increased blood flow to the memory-related areas of the brain in just 3 months.3

6)      Meditation Yoga and Prayer  . Hospitals call this “relaxation response,” as it lowers blood pressure and anxiety.

7)      Socializing – Take a tip from Centurions,  keeping an active family/social life is not only important for living a long life, but a sharp one too…

One more point regarding exercise - According to a University of Edinburgh study, Those that exercised more had less brain atrophy, less damage to the wiring of the brain and greater volumes of grey matter - your "thinking" cells.  And, they did NOT find any association between being more socially or intellectually engaged and Brain Health!

So, Hey…..when it comes to your brain – SIZE DOES MATTER!

1 http://www.lifeextension.com/magazine/2015/2/combat-age-related-brain-atrophy/page-01

2 https://www.ncbi.nlm.nih.gov › NCBI › Literature › PubMed Central (PMC)

3 http://www.symptomfind.com/healthy-living/brain-exercises-for-memory/#uFFSIxKscygKHmp7.99

4 https://www.aarp.org/health/brain-health/info-01-2013/exercise-may-protect-aging-brain.html

FALL CLASSES START OCTOBER - REGISTER TODAY!

10 Tuesdays starting  Oct.11th, 2016 
Class Code:  FFT12-16

 6:30 pm to 8:00 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Oct.13th, 2016  
Class Code:  FFT13-16 

 6:30 pm to 8:00 pm

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

See: St.James Continuing Education: 

Fitness / Aerobics / Challenging   SFT12-16 or SFT13-16
or type in "Dynabody" in the search box

or call: 832-9637 to Register by phone