Lest We Forget - Remembrance Day

Take the time this November 11th to join in a Remembrance Day ceremony. Many young men & women died so that you and your family could live in freedom. The least we could do is brave the weather for an hour (or at least watch a ceremony) to commemorate the 11th hour of the 11th day of the 11th month for those who made the ultimate sacrifice. In honor of Remembrance Day, there will be no Fitness Classes that day.

Your Brain and Exercise

With a new school year upon us, homework, school activities, computer and alone time seem to take precedent. With 16% of school children now classified as overweight, regular exercise is more important than ever. It’s surprising that current guidelines recommend that children engage in at least 1 hour of physical activity daily but only 6% to 8% of primary and secondary schools provide daily physical education (PE).

Did you know that;

- Fewer than one in four students gets at least 30 minutes of daily exercise?

- School-age kids and teens spend an average of 4.8 hours per day on the computer, watching TV, or playing video games?

Yikes! I’d like to share with you an interesting article that the CBC news (Canadian Broadcasting Corporation) put out about a High School in Saskatoon that put treadmills and exercise bikes into a math classroom. Students did 20 minutes of cardio before class.

An interesting point is that this school is for those with learning difficulties, with over half the students having ADHD. They couldn't sit still, many had behavioral problems, and couldn't learn. With the cardio equipment in the classroom, most of the kids had jumped a full grade in reading, writing and math in one semester. Plus their attention span increased from 10 minutes to 3 hours!

The exercise altered their brain chemistry enough to make learning possible, AND it greatly improved their behavior. Exercise is food for the brain,” says Dr. John Ratey of Harvard University. Studies show that exercise builds new brain cells in the part of the brain that helps with memory and learning, he added.

If you want to hear more about the CBC report on exercise and the Saskatoon school’s pilot project click here Brain gains.

As a teenager, many students are overworked at school and overstressed at home. They engross their spare time on facebook, television and video games. Encouraging exercise helps to overcome the stress of growing up and adds energy, confidence and makes you feel good.

Exercise is just one part of maintaining a healthy body weight and a fit mind. Nutrition plays an important part. Did you know that certain foods help your grey matter? Eating fish helps prevent stroke. Eating steak helps to reduce brain shrinkage. Blueberries helps shield your brain from stress. And kids of all ages should stay away from diet soda – the aspartame is linked to headaches – which may increase migraines and have no nutritional value.

The best results come from a long-term strategy involving a permanent change in both eating and activity habits. It is important to make physical activity a priority for both you and you children. The more active the exercise the better. The human body was meant to move and physical activity should be part of your life.

Strive for an overall plan to increase your health, fitness, well-being and quality of life. Creating an exercise habit starts with you!

8th Annual Dougy Golf Tourney Thank you!

I’d like to thank everyone who helped support the 8th Annual Dougy Golf Tournament for the ALS Society of Manitoba on Saturday.

Winning team: Brian, Wayne, Dylan, Chad.
Closest to pin hole#3: Rod
Longest Drive hole #4: Tara
Putting Contest: Steve
50/50 draw winner: Wayne

A special thanks to the prize sponsors: BDO Chartered Accountants, Canada Post, RCS Insurance, Horizon Leipsic Insurance, Instabox, MediVan, Oreck Canada, Ceva Logistics, Purolator Courier, Sameday Courier, and Royal Bank of Canada,

8th Annual Dougy Golf Tournament

8th Annual DougY Golf Tournament
September 18, 2008 (Saturday)
At: PLAYER’S GOLF COURSE
2695 Inkster Avenue
start time: 4:00 pm
Cost $30 per person
Includes 9 holes of Golf - Texas Scramble (best ball)
** Prizes **
BBQ & PARTY (right after the Golf)

Charity Sponsored: ALS Society of Manitoba
Amyotrophic Lateral Sclerosis (ALS) or Lou Gehrig’s Disease is a fatal neuromuscular disease.

Everyone is welcomed – however space is limited. Advance payment required. *
Contact: Doug at 837-6767 or 771-0061
or email at dynabody@gmail.com

Stay Hydrated – Water is critical for Body Health

Water is the critical component to overall body health. Failing to keep hydrated will have a negative impact on almost every function of your entire body. Your body is made up of about 75% water. 85 % of our brains are made up of water. Lean muscle tissue is 70% water. 

 Water does not contain a single calorie – yet it is the most important nutrient. Water is necessary for your survival. Water keeps all the cells in your body nourished. Water also conducts electricity – which is the main element to keep your heart pumping. You can survive for a long time without food, but without water you would die in a few days. Water is essential for muscle building. In addition, intense training can put unwanted stress on your joints and connective tissue. 

Water is important to physical performance. A 4% drop in your hydration can lead to a 20% decrease in muscle contractions. Not only will water increase your strength, but it helps to prevent injuries during exercise. Water helps to lubricate the synovial fluid in the joints and forms a protective “cushion” around them. Want some more reasons to drink water? In a University of Washington study, One glass of water shut down midnight hunger pangs for almost 100% of the dieters. A mere 2% drop in body water can trigger fuzzy short-term Memory. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. 

  DEHYDRATION 

 Dehydration – occurs when the body’s water level drops below that required for adequate circulation and normal body function. Symptoms of dehydration include: face flushes, you stop sweating, skin turns cold, you become weak, dizzy and tired, your muscles cramp and head hurts. 

 Dehydration is the # 1 reason for day time fatigue. Plus, as you age you tend to dry out. 75% of North Americans are chronically dehydrated. Many of those mistake dehydration for hunger. If dehydrated, your body will selectively take water from areas that are less important for survival – such as your joints, spinal disks and gums. Dehydration thickens the blood, making it concentrated and results in excess strain on the heart. Not drinking enough liquid reduces blood flow to the digestive system – inducing nausea and discomfort. 

 Do you complain about low-back pain? The disks in your lumbar spine uses water volume as hydraulic support for the weight of the upper body. Dehydrated disks flatten and causes the vertebrae to become in-stable and results in low-back pain. It is important that you do not drink too much water. Although rare, Hyponatremia or Water Intoxication happens when you drink excessive amounts of water which dilutes the salt content in your blood. 

  HOW MUCH WATER SHOULD I DRINK 

The human body needs about two litres of water per day. A general rule to calculate the amount of water to drink is to divide your weight by 2 which equals the number of ounces of water to drink per day. While exercising, take three to four sips of water every 10 minutes if possible, or five to six swallows every 15 minutes. 

  TAP WATER VS BOTTLED WATER - SAVE THE ENVIRONMENT 

One pet peave I have is the complaints about tap water and the over abundant waste from bottled water. People are being seduced that bottled water is the key to health and well being. Bottled water is not necessarily cleaner or safer than most tap water in North America. The very high-quality water coming out of our taps is easy on the environment and our pocket books. Canada’s drinking water is strictly regulated for quality. 

 Tap water is disinfected with chlorine to kill bacteria and viruses that can cause serious illness and death. The chlorination of drinking water has virtually eliminated typhoid fever, cholera, and many other waterborne diseases from the western world. Tap water may sometimes look or taste differently, but that doesn’t mean it isn’t safe. I keep a jug of tap water in the fridge and refill water bottles regularly. By keeping the bottle in the refrigerator for at least 8 hours any chlorine taste will dissipate. "20/20" took five bottles of national brands of bottled water and a sample of tap water from a drinking fountain in the middle of New York City and sent them to the University of New Hampshire to test for bacteria, There was no difference between the New York City tap water and the bottled waters evaluated. And in a blind taste test bottled water was not superior than tap water. 

 In The US, tap water is regulated US Environmental Protection Agency, where as bottled water is regulated by the Food & Drug Administration. Tap water must be filtered and /or disinfected whereas no requirements are necessary for bottled water. Tap water is tested by certified labs whereas such testing is not required for bottlers. There are strict reporting requirements of test results for tap water – none for bottlers. Disinfectant is not present in bottled water, whereas chlorine is used in tap water to kill bacteria. 

 Did you know it takes 3 litres of fresh water to produce 1 litre of bottled water? Bottled water is a huge cost in wasted resources. The energy cost of producing a plastic bottles from by-products of crude oil, transporting the water and then disposing of the containers in landfill sites make bottled water one of the most wasteful luxuries. 

  CONCLUSION 

 It doesn’t matter if you prefer bottled water or tap water, during the hot summer months it is even more important to drink enough water. Before drinking your morning cup of coffee, drink a glass of water to help keep you hydrated. 

 If you haven’t been drinking enough water here’s some benefits you may notice: In 24 hours Energy levels increase by 8 % In 72 hours Blue moods left and sleep improves In one week chronic back pain ends In 2 weeks Joint Pain eases In 3 weeks Peptic ulcers heal. *First Magazine Aug.20, 2007. In the light of the increased hype of 'special' water preparations, it is important to take notice that there are definite and proven health benefits from simply drinking more water. Changing your fluid intake from coffee, tea, sport drinks and alcohol to mineral or tap water will help keep your body running at it peak performance through out the day.

WALK FOR ALS

It is with a heavy heart that I announce the peaceful passing of long-time friend Brian Cava on June 2nd, 2010 after a short but courageous battle with ALS. Brian was diagnosed with ALS - Amyotrophic Lateral Sclerosis (also known as Lou Gehrig’s Disease) last year and became a patient of the Brummitt Feasby ALS on his birthday – January 15^th.

The ALS Society of Manitoba will be having it’s annual Walk for ALS Saturday, June 12, at 10:00 a.m. at Assiniboine Park. Money raised in the Walk for ALS not only goes towards research to find a cure for ALS, it also helps to provide support services to families affected by ALS.

Winnipeg's walk is a family and pet (on leash) friendly event that includes clowns, face painters and much, much more. Don't miss your chance to support this very worthy cause while having a great time of family fun. For more information check out the ALS Website: Walk for ALS

CONTROVERSIAL OR RISKY EXERCISES - the "No, No's"

It’s quite surprising the number of people who do exercises that are considered high risk or “No-No’s” for the average individual. If your doctor gave you wrong or outdated information it would be considered malpractice. In the gym, it seems to be standard operating procedure.

It’s bad enough I see people walk in to the gym ignore the cardio equipment and go right into a cold set of heavy weight bench presses. On any given day I can count the number of people that (1) Use incorrect exercise form (2) use inappropriate exercise selection (3) do ineffective Exercise Programs and (4) Some Stupid things that really don’t make much sense.

Contraindicated Exercises are those that pose a high-risk to joint structure, soft tissue injury, or other risks (heart attack, stroke, etc) and should be considered off-limits. Exercise technique has to do with safety and a results oriented program based on the training goal, the individual, joint mechanics and human anatomy.

There is no such thing as one size fits all. You have to realize that just because someone does an exercise doesn’t make it right. There are a number of exercises that are not appropriate while others can be slightly modified to lower risk of injury.

Here are some Controversial Resistant Training Exercises:

DEEP CHEST PRESS OR FLYE
Performing chest presses or flyes too deep decreases the ability of the pectoralis major to produce muscular force. The muscle cannot generate enough force and is held together by weaker shoulder muscles & ligaments. Hyperextension of the shoulder causes shoulder joint injury. This mechanical disadvantage of going beyond the midpoint of your body contributes to rotator cuff injury & anterior shoulder instability


UPRIGHT ROW
A common exercise, the Upright Row has a high-risk to benefit ratio. Poor alignment of the wrists, elbows, shoulders and upper trapezius muscles are poorly aligned against the force of weight being lifted. Drawing weight to the chin causes the elbow flexors to be extremely inward rotated, plus the weight is too heavy for the shoulder’s external rotators.

Alternative: Shrugs for scapular elevation and Dumbbell Press Overhead for upward scapular rotation.

LATISSIMUS CABLE PULL-DOWN BEHIND THE NECK
Behind the Neck Cable Pull Downs excessively flexes the neck & forces the shoulder into extreme shoulder external rotation & hyper-extension. Not only does this put strain on the rotator cuffs, paving the way for inflammation but can crack the spinous processes (little nubs on tope of the vertebrae).

Both Cable Pull Downs behind the Neck and Barbell Press Overhead behind the Neck
lock your hands behind your head which can torque your cervical vertebrae and result in neck pain.

Alternative: Anterior Lat Cable Pull Downs: Pulling the bar to your chest while maintaining proper posture is easier on your neck and shoulders and flexes the lats through a greater range of motion, accelerating muscle growth.

LEG EXTENSIONS
Leg extensions are an isolated exercise that can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone. In addition, if fully extended this puts heavy load on the ankle.

Alternative: Squats: Done properly this is one of the best exercises not only for your glutes, hips and legs but core as well. To squat safely, place the bar across your shoulders (not your neck) or use a Manta Ray accessory. With your back straight, bending slightly at the hips through the squatting motion, push up with your heels but don’t lock out the knees. Don’t lean forward - focus on keeping your ears in line with your ankles. Knee angle should be between 60 and 90 degrees.

FULL SIT UP
Sit-ups is an in-effective abdominal exercise. It actually strengthens the hip flexors more so than the abdominal muscles. There is a risk of back strain due to sheer force on the spinal discs and possible neck injury. When your feet are fixed, a powerful leverage advantage is created and the use of the hip flexors take over from any abdominal tension. Twisting (right elbow to left knee and vice versa) at the top of the sit-up movement is not only useless but risky. Twisting places tremendous rotational stress on the lower back that can lead to injury.

Alternative: A Crunch or Curl-Up is a safe alternative. If you prefer to do a Sit-up focus on the following cues: Fully flex the spine prior to full sit-up. After curling the spine the hip flexors can take over when the torso moves towards upright full sitting position. Allow your feet to be free so that the trunk can flex and remain neutral. Do not use a straight-leg as this arches the back and creates overextension and strain.

STRAIGHT BAR BARBELL CURLS
Straight Bar Curls are stressful on both the elbow joints and on the wrists.
You will notice that when you let your arms hang loosely by your sides, you'll notice that your palms face inward. When you face your palms forward your hands will vary on the witdth from your side. With a Barbell, the arms will lock into an unnatural palms-up position, which can lead to tendonitis.

Alternative: E-Z Bar Curls or Dumbbells. An E-Z bar is angled so that your thumbs are higher than your pinkies (pronated) and is not only easier on the wrist but puts your elbows in a more natural neutral position. Dumbbells allow your hands to return to their natural position.


SUMMARY

Not all of the exercises I’ve mentioned are necessarily “wrong”. The idea is to train smarter.
The idea is to reduce pain and injury while getting the most out of your exercise session.
Hey, if you want to do dumbbell presses on a Swiss ball go right ahead. Just realize that substituting a ball for a bench will greatly reduce the focus on your chest and shoulders.
If you want to do sit ups or leg raises, just realize that the prime movers are your hip flexors and not your abdominal muscles. Done wrong it’s a waste of time and even harmful. Care must be taken to maintain a neutral lumbar spine and include the modifications explained above.

A good rule to follow is “Keep your hands where you can see them”. If you are using your hands during an exercise and lose sight of them you are at a mechanical disadvantage. At the extreme end of the range of motion your joints are vulnerable to heavy loads and destabilizing forces stretch ligaments, strain muscles and inflame bursa (synovial sac around joints).

With leg exercises it is important to maintain a neutral spine. Any type of standing hip extension exercise strongly challenges the low back muscles as stabilizers. The depth of the exercise is dependent on hamstring flexibility and the ability of the back musculature to stabilize lumbar neutral.

SIMPLE RULES TO FOLLOW:

- Always warm-up before starting a training session
- Don’t lock out the knees or elbows during an exercise. Keep tension on the muscle at all times.
- Keep you heels on the floor to generate power.
- Do not use momentum during your rep cycle.
- Squeeze your shoulder blades together to help stabilize your core.
- Train smart – set goals, have a plan and write it down.

After a workout session you should feel refreshed and rejuvenated, not tired and sore. You have your whole life ahead of you so stay positive and have fun !