Corporate/Employee Wellness, Health promotion, Personal training, Fitness Classes and Functional Bootcamps, Presentations and Events.
Member of the Manitoba Fitness Council.
Training and instruction in Martial Arts: Self Defense and Jiu Jitsu.
Located in Winnipeg, Manitoba, Canada.
Thanks to everyone that participated in the Dynabody Fitness Bootcamps this spring!
Now that summer's finally arrived most people are hanging by the pool, going to the beach or enjoying a beverage at the patio. Don't forget to stay active! You know my motto - use it or lose it! You HAVE to burn off those added calories. So why not participate in my Fitness Bootcamp this summer? A one hour session will help burn fat, improve your fitness level and put a smile on your face.
A lot of us spend a great deal of time hunched over a computer, in a vehicle or slumped on the sofa. Prolonged sitting results in tight hip flexors, hamstrings and stiffness lower back and weak muscles.
In addition, most people that exercise miss the boat.
And this doesn’t have to be that way.
Many people spend the majority of their time running to improve their aerobic conditioning, or lifting weights to build strength. Conventional weight training like bench presses, leg presses, etc. focus on isolating the muscle groups. Unfortunately, this does little to teach your muscles to work together – in a chain of movement. Even worse are those individuals that only focus on cardio and ignore resistance training all together. Talk about setting your joints up for injury…..
Short, burst interval workouts that emphasize multi-direction and multi-muscles are the best way to stay in shape and lose weight. To motivate you to move to a higher level of fitness, you need to recognize that training priorities must incorporate “functionality”.
Functional and Core Training is becoming very popular. Athletes have always been involved in functional training, yet only recently has the general public taken notice.
Functional training is a way that you perform exercises that closely resemble specific movements that you do in daily life or in sport. Functional Training is the principle of improving the strength and power of “MOVEMENTS” - by teaching your muscles to work together.
Functional training discourages the use of machines in favor of simple tools like body-weight exercises, free weights, medicine balls, exercise balls, resistance bands, agility latters, etc.
And one of the best way’s to train your core is by joining a Fitness Bootcamp. It’s no wonder, Bootcamp-style workouts, which were named the most popular workout in 2008 & 2009, and to this day remain a top fitness trend.
Functional Training involves not only your major muscles groups but activates your core stabilizer muscles. This not only improves your strength and mobility but carries over into better posture and control which also helps to prevent injury. Functional training bridges the gap between strength, power and speed by using neurological functions to achieve peak performance.
Functional training emphasizes Core or Stabilization Conditioning. The Trunk or “Core” is the major link in the body’s musculosketal chain that connects the movements between the upper and lower body. Your upper body is supported by your spine, your abdominal muscles and your erector spinae (small band-like muscles of your back). Your abdominal and back musculature’s key function is to exert a muscular force so that spinal and pelvic position can be maintained during varying loads.
Your Core is the power center that allows for dynamic, powerful, coordinated and integrated responses of the whole body. Advantages of effective Functional and Core Training include:
Development of power and strength
Faster and quicker actions
Improved balance and coordination
Improvement in skill level
Provides disc nutrition and imbibition
Reduced change of injury
Improved Posture
Prevention of Back Pain
Sorry gang, although it looks great, having a so-called 'six pack' or tight abs does not necessarily mean you have good core strength and stability. Some of the most important core muscles lie underneath the rectus abdominus and along with your small erector muscles of the spine and your oblique muscles which enhance low back health. Unfortunately, doing sit-ups or crunches won’t do much for core strength.
It is very important that you train in exercises that are multi-directional and incorporate all planes of motion. There are three geometrical planes of motion for the human body. The trunk can (1) flex forward and extend back, up and down (Sagittal Plane), (2) flex side to side (Frontal Plane) and (3) rotate about it’s center (Transverse Plane).
Unfortunately most weight-lifting movements focus on only two planes of motion. Functional Training changes this.
In addition to your major muscles, Functional Training works your smaller hidden muscles and your postural muscles including your shoulders, rotator cuffs, knees, and back (cervical and lumbar spine).
Core Exercises
As mentioned earlier, a properly run Fitness class is the ideal way to develop you core. The emphasis is on functional exercises using a variety of tools, sequences and ranges of motion that improves pelvic stabilization and a neutral spine.
Here are a number of helpful exercises to strengthen your core:
Opposite Arm & Leg Raise
Superman
Prone Elbow Plank
Side Elbow Plank
Regular Push-up
Crunches (Trunk Flexion)
Oblique Crunches
Prone Trunk Extension
Supine Bridge on Ball
Gliding Plank on Exercise Ball
Kneel on Ball
One Legged Squat
Cable/Medicine Ball Woodchops
One Arm Dumbbel Bench Presses
Russian Twist with Medicine Ball
Balancing exercises
Jiu Jitsu Bridges
Hanging Knee Raises
By using unsteady surfaces, agility drills, trunk rotational exercises your body ensures kinesthetic body awareness. By involving balance training you can restore or improve the normal function of joints and muscles.
You will experience immediate results once you incorporate Functional training in your exercise routine. This principal focuses on neurological adaptation, emphasizing movement while activating your stabilizer muscles. Your body learns to adapt and skill level will increase, bringing a natural progression of your fitness abilities.
Chance of injury is reduced while burning a lot more calories than either regular aerobic or weight-lifting exercises.In addition, there is a never ending variety that will keep you motivated, challenged and the best of all – having fun!
Well America’s #1 Selling Weight-Loss Supplement is now under fire
Both Health Canada and the U.S. Food and Drug Administration is warning consumers to immediately stop using Hydroxycut products.
Hydroxycut, a very popular fat-burner supplement sold under the Iovate and MuscleTech brand names, are promoted as a dietary supplements for weight-loss, energy-enhancers, low carb diet aids, etc.
Interesting thing is that I’ve seen them in various stores – including Wal-mart and yet currently no Hydroxycut products are authorized for sale in Canada.
Health Canada has received 17 adverse reaction (AR) reports associated with Hydroxycut products in Canada. These adverse reactions relate to the cardiovascular, respiratory, gastrointestinal, and neurological systems.
The FDA has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes, to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA. Other health problems reported include seizures; cardiovascular disorders, kidney failure, to name a few.
A lot of the so called “supplements” have a number of ingrediants that do not require FDA or Health Canada approval prior to hitting the shelves.It’s like playing Russian roulette – is it worth it?
Quick fix diet supplements, like quick fix diets themselves are all a scam. Talk about brain washing your easily-influenced consumer.
Walk down any supplement aisle of your pharmacy or health-food store.Thousands of products that claim health benefits.
According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.
Americans spent almost $35 billion on diets and weight loss products!
There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.
To get a bit more insight read up on my May Newsletter: Supplements
Sick of spending money on a gym membership?A study in Boston discovered that members went to the gym an average of less than five times per month average users were paying $17 per workout (as opposed to the $10 pay-per-use option).I can see why many people are now looking at purchasing home equipment.
Whether you go to the gym or workout at home, when it comes to exercising people ask me what equipment is best.A few years ago they were inquiring about the Bow-flex, the exercise ball, and now it’s the kettlebell and bosu.Thanks to the fitness bootcamps, bodyweight and calisthenics are popular – but are they better than weights?
What type of resistance training equipment is best?Weights?Machines?
Honestly, No equipment is necessarily better than another.It depends on safety, load & technique.Your muscles cannot differentiate between the type of equipment you use.The principle of progressive overload needs to be applied.
Ultimately ask yourself…can I fatigue the muscle or muscle groups I want to isolate with 6-20 reps?
Now let’s look at the different types of resistance or weight training available:
FREE WEIGHTS– consist of Barbells, Dumbells, etc.
Free weights are a type of dynamic constant resistance equipment meaning that the resistive force (tension) remains constant throughout the exercise movement.Free weights work against gravity.They also help to engage the secondary muscle groups or muscle stabilizers.
Advantages
Better biomechanically correct
Inexpensive
Space friendly
Portable
Variety of options.
Disadvantages
Not great for beginners
Require proper technique (not momentum)
Requires a spotter
Cumbersome
MACHINES (MULTISTATION)– cables & pulleys with plates.
There are the individual machines that you would find at a gym as well as the multistation gyms for home. Many of these machines use dynamic variable resistance. The advantage of this type of equipment is that it applies variable tension when your muscle needs it, can isolate the muscle group you are working on, and helps to encourage good form.
Advantages
Beginner friendly
Easy set up
Quick set up
No instruction required
Disadvantages not one size fits all
Expensive
Takes up room
Limited Variety
PULLEY / CABLE SYSTEM – Bowflex / composite resistance
Very similar to Multistation machines (see above)
Advantages
Many attachments
Easy set up
Limited range of motion
Limited weight available
Disadvantages
Expensive
Takes up room
Require Technique
RESISTANCE BANDS & TUBING
Also uses dynamic variable resistance.Great for starting out, or if you have limited time or space.Easy to pack in a suitcase for those business trips where you’re not able to hit the gym.
Advantages
Great for beginners
Inexpensive
Space friendly
Portable
Variety of options
Disadvantages
Limited progressive overload
require proper technique
BODY WEIGHT / CALISTHENICS
Considered the best cross-over to real life situations, this type of training is considered functional training.Another benefit of bodyweight training is that it can be used as a very efficient means of building tremendous lung power, which develops endurance at the same time as strength.
Advantages
Great for beginners
Inexpensive
Space friendly
Works all planes of motion
Variety of options
Disadvantages
Limited progressive overload
(limited strength adaptation)
require proper technique
When it comes down to what type of training equipment you choose – it really depends on what your goals are, the room you have available and of course how deep you wallet pocket or purse is.
For cosmetic purposes – like body building, free weights are king.For sports, Body weight along with Calisthenics movement are best.Ideally if you can incorporate a multiple of training equipment, you will get the best out of your fitness routine.
It is more important to remember that key to your training results is not your equipment but how you train.Intensity, Mechanics and movement speed will bring the best results.And remember, you can blame your parents for your genes, but YOU are the one to blame for your consistency, your progression and your results
The constant instability of the weather on the prairies has made things quite interesting to say the least. The cold winter and sudden warm days then freezing has left the roads like ice rinks. Everyone I’ve talked to knows someone who has slipped and fallen. Many resulting in breaks and fractures. Aside from staying inside or learning how to do break-falls there’s not much else you can do. Not about the weather anyhow.
Did you know that 50% of women and 25% of men over age 50 will suffer at least one bone fracture in their lifetime! And this excludes those caused by slips and falls.
Osteoporosis is a disease of the bone that can lead to fractures. Bone mineral density becomes reduced or brittle. Your body continuously breaks down bone, releases calcium in the blood and reforms again. This breaking down and replacement is necessary for growth, for repair, and for maintenance of a properly functioning body. Osteoporosis means “porous bone” and is a result of bone loss exceeding what is need for new bone.
Did you know that women are five times more likely than men to develop the disease? Part of the reason could be because woman do not focus on weight training as much as men.
And this is not just a disease of the elderly. Current research shows that kids are putting themselves at risk now for osteoporosis later in life. Bones need calcium and physical activity to become strong. The most crucial time for bone building is during the pre-teen and teen years, but many young people are not getting enough calcium or physical activity.
According to the Heart & Stroke Foundation Report on Canadian Kids only 63% of 6-12 year old kids are active. In addition Canadian children watch TV for an average of 2.4 hours each day! Not only that, but soft drinks and other beverages often replace calcium-rich foods.
Achieving a higher peak bone mass through exercise and proper nutrition during adolescence is important for the prevention of osteoporosis. By maintaining dense, sturdy bones, you can stay active and independent into your 80s, 90s, and beyond!
Prevention The best prevention relates to Lifestyle. Exercise and proper nutrition are the most important factors to not only delay bone degeneration, but also increase or improve bone density.
Exercise Regular weight-bearing exercises help stimulate bone mass. Resistance (weight) training and activities that involve impact like stair climbing, jogging, aerobics and racquet sports are best. Intensity is the key to success and emphasis should be on activities that require your muscles to work against gravity.
If you do have osteoporosis high impact exercises and bending and twisting of the trunk are NOT recommended. These activities increase compression in your spine and can lead to fractures of weak bones.
Nutrition Calcium rich foods are necessary to maintaining strong healthy bones. Follow the Canada’s Food Guide to Healthy Eating by including; 2-4 servings of milk products (yogurt, milk, cheese, cottage cheese, tofu, etc) 7-10 servings of vegetables and fruit (broccoli, rutabaga, orange, navy beans, greens, etc) 2-3 servings of meat and alternatives (salmon, shrimp, oysters, almonds, seaweed, etc.)
Caffeine (coffee or pop) and salt (sodium) have a negative impact on bone mass. Substitute with milk, water and calcium fortified soy or orange juice.
Cut back on processed foods and limit foods and beverages high in calories, fat and sugar.
Other factors
Avoid smoking.
Reduce or eliminate alcohol intake.
Vitamin D. About 20 minutes a day of unfiltered sunlight on the skin is best. Of course this is quite difficult at this time of year so oral supplementation is sufficient.
Vitamin K. Found in dark-green, leafy vegetables, this vitamin helps get calcium into your bones and helps prevent bone from breaking down.
Be active as a family.
And PLEASE – be a good role model for kids!
Summary
It is estimated that between 35-50% of women over 50 have had at least one vertebral fracture. Twice that of men. Of this, only about a third are recognized. By strengthening your back you help to reduce your chance of vertebral fractures, increase your posture and helps relieve lower back pain.
If osteoporosis is suspected, have your doctor take a Bone Mineral Density test to see if you have the disease. Ask about options and what exercises are recommended.
Prevention is far better than treatment. By living a healthy lifestyle you can help reduce your chance of osteoporosis and its resulting problems. Remember the old LifeCall commercials? “I’ve fallen and I can’t get up” I know that when I hit my 70’s & 80’s I will still want to participate – not just sit on the sidelines watching and wishing…..
There will be a benefit social on March 20th 2009 at the Pyramid Cabaret for Jackson Dale Baker.
Dale died suddenly on December 13th from a snowmobile accident.
Part-owner of Dale & Ron's Auto Service on Roblin, he was known for his honest and upfront nature.
The benefit social is to not only help out his wife and children but to remember Dale for the great type of guy he was. Dale was well known around the St.James community where he grew up and was always willing to lend a hand.
If you'd like more information feel free to send me an email or phone call.
J.D. Baker Benefit Social March 20, 2009 Pyramid Cabaret 176 Fort Street Silent Auction $15
Today we seem to be over-stressed, have less time, and obesity and diabetes are on the rise. Most of us spend a great deal of time hunched over a computer, in a vehicle or slumped on the sofa.Prolonged sitting results in tight hamstrings, stiffness in the lower back and weak muscles.
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.Or, you may think that you’re too old to start exercising.Those who do commit time mistakenly believe that hours of cardio are the best way to lose weight while others believe that training muscles with heavy weights are the way to go – both can stress vulnerable joints more than necessary.So then what?
What’s the best way to help you get in shape, burn fat and get those six-pack abs?
Well…..
-You can hire a personal trainer for $50plus and hour and meet with them and add up a hefty bill (Gee….pick me…pick me…)
-You can do it yourself spending time and money either online or on fitness magazines
-Buy your own home gym and hope to keep the space available without collecting dust
-Spend money on a gym membership and hope to get “good” advise from the regulars.
-My choice – a fitness "bootcamp".This is why I teach and practice what I preach.
A fitness bootcamp is great for all.It is not gender or age specific.No matter what fitness level you are at you, will benefit from such training. This type of vigorous, strenuous, regular activity is mentally and physically exhilarating.
Dynabody Fitness Classes does not use machines or long cardio but rather functional and body weight exercises along with interval training - which is best for conditioning the body, burning fat and improving your heart health.You can’t ask for a better way to refresh your body, restore your energy and beat stress!
Functional training stresses movement over muscle and relies on neurological adaptation to strength and mobility.The key to functional training is integration - it teaches your muscles to work together.This is different from your conventional weight training routines which isolate muscle groups.Functional training bridges the gap between strength, power and speed to achieve peak performance.By using unsteady surfaces, agility drills and quick stop and start drills you are not only improving your skill with exercise but your muscles continue to learn and improve while reducing the chance of injury.
One of the most important parts ofa bootcamp is the emphasis on training the core. Your heavy upper body is only joined together by your thin spine (vertebral column) and is supported by the small band-like muscles (erector spinae) and your abdominals. Most exercises ignore the transverse plane of motion, or rotational movements. People have no problem working other planes of motion, while omitting twisting and rotation -which is used constantly in everyday life and sport.Training functional core movements works the whole body and incorporates all planes of motion.
Mostly overlooked is the importance of your stabilizer muscles.By recruiting your stabilizer muscles along with your prime muscles it will result in better posture and control, both in your daily life and sports.Most injuries aren’t from your major muscles but rather the smaller hidden ones.Your lower back, rotator cuff, knees or ankles are more acceptable to injury.A properly run fitness class helps to work these muscles, which in turn reduces the chance of injury.
Another advantage of my fitness classes 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.
Isn’t looking forward to your next workout sound great?
What’s involved in a Fitness Bootcamp?
Any fitness routine should be hould be intelligently designed.A training program includes the following components or parts;
(1) Warm Up The warm up is necessary to increase body temperature, blood flow & oxygen exchange.
This involves an aerobic component along with bodyweight exercises.
(2)Cardiovascular training (aerobic)
Regular aerobic exercise is important for both the circulatory (heart) & respiratory (lungs) systems.Not only does aerobic exercise improve your body’s ability to take in and use oxygen to produce energy but it improves your stamina as well.
(3)Muscle Conditioning/Resistance Training
In order to get stronger and tone or reshape your body, resistance training is a must. Something that cardio alone can’t do.This not only keeps your bones healthy but burns fat after a workout.
(4)Cool-down
A cool-down decreases body temperature & remove waste products from working muscles.
(5)Flexibility.
Included as part of a cool-down, stretching helps to decrease body temperature, remove waste products from muscles and increase range of movement.Performing static stretches at the end of a workout helps to prevent delayed onset muscle soreness.
A proper bootcamp will involve all of the above mentioned components of fitness.
The emphasis is on coordination and timing using speed and agility drills and power exercises through circuit training.A set number of circuits are involved, incorporating resistance training (Dumbells, Kettlebells, etc) and core exercises (Medicine ball, exercise ball, etc) for muscular conditioning.This type of training burns more fat and has a larger cardiovascular effect than the longer hum-drum steady-state cardio.
Plus you don’t feel like a hamster running on a wheel.
What to look for
Most fitness classes last an hour.Unfortunately, with limited time one or more of the fitness components become compromised.Each are as important as the other.This is why I prefer to run 1 ½ hour programs.This way you are not rushed.It also gives enough time to incorporate team games and my favorite – martial arts.
Any bootcamp that you get involved in should focus on proper form, posture and control.
Exercises should be adaptable to each participants fitness level.Ideally intensity rules, however safety should come first.
Take Action!
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…..
Don’t fool yourself that a once a week workout routine will get you in shape. According to Canada’s Physical Activity Guide, you should accumulate 60 minutes of activity per day.Plus, you will never get the wash board abs without proper nutrition.
If you want improve your fitness level you must exert yourself – BUT KNOW YOUR LIMITS.Staying fits takes more than one or two workouts a week. If you want to maximize your time and get the best out of your workouts incorporate a fitness bootcamp once or twice a week.Add in two resistance/weight training workouts and round it out with participating in an aerobic or sports activity.
A Fitness Bootcamp is an economical way to workout with a trainer while getting the motivational and social support you may need.Research shows that if you work out with a partner you stand a better chance of sticking to a fitness lifestyle. It’s not only one of the best ways to get and stay in shape but it’s fun too!
If you always thought about it, join in on the camaraderie, challenge yourself for the ultimate in fitness conditioning and fat loss!Join a Bootcamp – take action to change your life!
