TIME FOR A CHANGE

With all the craziness that’s going on in the world now’s the time to be MORE ALIVE - to rise to the occasion.  

-It’s time to use Covid-19 as a Game Changer

- It’s time to get away from the dark side of human nature.

- It’s time to change your habits to strengthen your body and mind for a Healthy Life. 

Follow these principles to be a better you;

- Sleep at least 7 hours per night. You recover and heal at night.

- Physical Activity is a must! We must move the body!  Exercise and mood are connected, it improves your immune system and strengthens your body.

- Empower yourself with Mindfulness and Meditation - do at least 10 minutes to increase positive emotions, boost your energy and relieve stress.

- Hydration - water is the elixir of life, include herbal teas, infused water and water-rich fruits and veggies.

- Eat whole food plant based nutrition - emphasize on raw and alkaline based foods and limit oil consumption.

- Eliminate or drastically reduce processed foods, dairy, eggs, gluten and highly refined sugar to stop inflammation. (Most plants reduce inflammation, meat increases inflammation)

- Reduce toxins by avoiding GMO and farmed foods and eat organic and NonGMO as much as possible.

- Finish dinner before 7pm and do not eat until morning. Intermittent Fasting helps support the Autoimmune system by allowing your body to purge your old cells.

- Reduce or eliminate caffeine and alcohol.  Both have a negative effect on your immune system.

- Limit time on technology - Keep electronics out of the bedroom. Stress related to Digital Dementia is now a common but avoidable concern.

- Build your support system - Community, family and friends make you feel better - reaching out to others under stress, either to seek support or to help someone else releases oxytocin which helps you recover from stress and become healthier.

It’s time for change - let’s make it a good one!

DYNABODY & COVID-19

I recognize that with the constantly changing COVID-19 situation, we are at an unprecedented time for everyone - filled with uncertainty.  Dynabody Fitness & Health takes the safety and well-being of others with the utmost of importance.   

At Dynabody, human interaction, even in a pandemic, is important.  We strive for connections, and we need to adapt to how we interact.  We should not let fear rule our lives. So currently classes are planned to continue after spring break.

However, Classes WILL START a week later than scheduled.  April 14^th and 16^th, 2020.

Below are precautionary steps to be taken at Dynabody Total Fitness Classes (when resumed);

·         Social distancing is required.  Mats used are to be spread far apart (1 meter minimum). 

·         Equipment (including mats) will be cleaned with disinfectant prior to use.

·         Equipment will not be shared between participants. 

·         Bootcamp style circuits and Partner work will be postponed temporarily.

·         Physical contact in classes are to be eliminated.

·         Common Sense Will Prevail!  Wash your hands with soap and water (for 20 seconds); Avoid touching your eyes, nose and mouth; Cover your cough or sneeze.

·         If you appear to be sick (symptoms like; fever, coughing, sneezing or shortness of breath), please STAY HOME.  You need to recover NOT wear down the body!  Or, chance spreading what you have.

What You Can Do

Nothing is more important than keeping ourselves, our friends, our family and communities healthy.   Here are some ways you can put your health first;

1) Practice Good Hygiene

Use COMMON SENSE.  This is a wake up call for everyone to take grounded, sensible precautions;

Wash your hands frequently for at least 20 seconds with soap and water. The temperature of the water does not appear to affect microbe removal.

Cover your mouth and nose when coughing or sneezing and keep your hands away from your face.

2) Help Boost Your Immune System

Help your body fight and recover from an illness.  Eat a nutrient-dense whole foods consisting of fruits, vegetables, nuts and whole grains (organic/NonGMO preferred).  Add ginger and garlic.  Avoid sugar, refined grains, processed or packaged foods.

Consider additional supplements proven to help support immunity such as a high-quality multivitamin, vitamin C, Vitamin D & K, magnesium, and omega-3s. 

Focus on Nasal breathing - keeping your mouth closed, breathe through your abdomen.

This is where I practice my Wim Hof Breathing Exercises – which affects the chemical and physiological activities of the body by regulating your autonomic nervous system. WHM practice upregulates your immunity by increasing the production of white blood cells and B-lymphocytes.  It won’t keep COVID-19 from invading the body, but it will strengthen your immune system to combat the infection with fewer and less severe symptoms.

3 Get Adequate Exercise

Prime your immune system by getting at least 20 minutes of exercise per day. Spend time doing activity outdoors without close contact to others.    Incorporate Yoga and Meditation for stress relief.

4 Get Adequate Sleep

Get at least 7 to 8 hours of sleep a night to allow your body time to perform it’s preventive maintenance, and boost the immune system.

5 Stay Informed

It’s important to be selective about where you get your news as panic or worry is known to create stress, which compromises your immunity.   From what the experts are saying, Covid-19 is dangerous mainly to people who already have underlying health conditions. Very few fit and healthy people are dying from this. Of the 174,000 confirmed cases 75,000 or 43% have recovered and 3.9% have died. Average age of people dying is over 80.

For additional information, consult only trusted sources of information. We recommend the Public Health Agency of Canada, the Centers for Disease Control and Prevention and the World Health Organization.
Public Health Agency of Canada
Centers for Disease Control
World Health Organization

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In the Event of a COVID-19 Case at Dynabody

If we are notified of a presumptive or confirmed diagnosis of COVID-19 involving a class participant, we have a defined protocol for taking swift action.

Participants that have signed up for  the Dynabody Total Fitness session  will be notified.

Anyone who was determined to be in close proximity with the affected individual should consider being self-quarantined for 14 days following the affected individual’s last visit.

Proper authorities would be notified so that the local health authorities canl directly contact individuals deemed to be at risk of exposure.

In the Event of a Class Closure

In the event of a closure, participants will be notified and handled by St. James School Division Continuing Education.

FLEXIBILITY & STRETCHING

Flexibility training is one of the most overlooked, poorly executed & undervalued components of

physical fitness and overall personal health.  Yet achieving and maintaining flexibility is an

important factor in reaching your optimal health and performance potential.

Flexibility refers to the range of motion for a given joint influenced by muscles and connective

tissues.  A flexibility warm-up & cool-down is stretching that is participated in before or after an

activity to improve performance, reduce the risk of injury and enhance recovery.

Stretching is a form of exercise that increases flexibility – it causes permanent elongation of

muscle fascia by opposing the function of the muscle, improving Range of Motion, and leads to

good posture and muscle balance.

Tight neck, shoulder & chest muscles lead to a rounded back & head position tilted forward.

Tight hips & back of thighs can lead to a pelvis that doesn’t move freely & can cause low back

pain.  All of this can be helped with a regular stretching regimen. 

TWO TYPES OF STRETCHING that can lead to increased flexibility are;

DYNAMIC STRETCHING involves moving parts of your body in a controlled, full range of motion and gradually increasing reach and speed of movement.   This improves dynamic flexibility and should be done as part of a warm-up. 

STATIC STRETCHING is used to stretch muscles while the body is at rest.

Muscles are gradually lengthened to an elongated position (to the point of discomfort) and held for at least 15 seconds.  This helps to relax the muscles and improve mobility and range of motion.  Static stretching exercises are part of a cool down at the end of a training session.

STRETCHING GUIDELINES

●          You should be thoroughly warmed up before performing flexibility exercises

●          Stretch to just before the point of discomfort–mild tension -use smooth, gentle movements.

●          The feeling of tightness should diminish as you hold the stretch.

●          Breathe out into a stretch.  Avoid holding your breath (relax).

●          Hold each stretch for 15 to 60 seconds.
             (It takes 5-10 seconds for a muscle to release tension)

●          Keep control & body relaxed (tense, rushed, locked joints all lead to injury)

●          If  tightness intensifies or you feel pain stop the stretch

                      Pain = exceed limit = injury

●          Stretch all major muscle groups of the body for balance & symmetry.

●          Concentrate on areas that lack flexibility (chest, anterior delts, hip flexors, hamstrings, calves)

●          Keep the neck & spine aligned.  Keep the abdomen pulled in at all times.

●          Find a body position comfortable to you (find an alternative if you feel uncomfortable).

●          Shake out limbs between stretches

●          Complete 2-3 stretches before moving onto the next exercise.

●          Stretching Frequency – minimum of 3 times per week, although daily is encouraged.

When Not to Stretch

●          Within first 24-72 hrs of muscle or tendon trauma

●          Following muscle strains & ligament sprains

●          When joints or muscles are infected, inflamed, or hurt.

●          After a recent fracture

●          When discomfort is present – Do not “work through” or “stretch out” a painful area.

●          If osteoporosis exists or is suspected. 

●          Consult you doctor if you have questions.

BENEFITS OF STRETCHING

Better posture                                                 

Increased Range of Motion

Injury Prevention (decreased low back pain)

Improved Muscle (neuromuscular) Coordination                 

Reduced Muscle Soreness (increased muscle recovery)

Help Balance Muscle Groups                        

Improved Performance

Development of Functional Flexibility

Reduce the build up of Lactic Acid

Increased Blood supply, nutrients & Joint Synovial fluid

Personal Enjoyment, relaxation

Reduced Stress

As you can see, Stretching is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health - it provides many important benefits that cannot be achieved by any other exercise or activity.

LUNG POWER

When it comes to your physical well being, there are few things more important than “Lung Power”.  But without your awareness, you are probably losing lung capacity. They tend to shrink with age.

DID YOU KNOW THAT YOUR LUNGS SHRINK WITH AGE?
Sooner or later….

-    You get tired more quickly,

-    You have less strength and virility

-     You get colds and the flu more often,

-     You take longer to recover from illness.

Did you know?

-   At 20 – Your lungs stop growing and lung capacity has stabilized.

-   At 30 – your lungs start to decline.  The Alveoli (air sacs) that deliver 
     oxygen to your blood begin to die off.

-   At 35 – you lose 20 percent of your lung capacity.
-   By 50 – you lose 40 percent of your vital lung capacity. 

-   And, the decline continues for LIFE!

If you get the flu or pneumonia at age 40, you can usually shrug it off – because you have extra lung capacity to sustain yourself.  However, if you are older (65 years or more) and you catch the flu or pneumonia, you won’t have the reserve lung capacity to get over the sickness.  Normal everyday activity becomes harder to deal with when energy reserves are declining.  That is why the death rate is so much higher for seniors who get these respiratory diseases.

Here’s another shocker – Lack of Oxygen Reserves causes 50% of all Heart Attacks!

You CAN build your lungs back!

The process of moving air in and out of the lungs is called pulmonary (lung) ventilation.  Breathing is always important, and, doing it properly is most important during exercise.  During a workout (resistance training) do not hold your breath - exhale on exertion. By breathing properly you train your body to breathe more deeply and effectively.

Here are the main benefits to improved Lung Power:

-     improve your lung capacity and minimize the loss of lung volume.

-          focus on your lung’s elasticity

-          improve stamina to help you perform better in your sport

-          improve your posture and

-          improve the function of your diaphragm,  great if you love singing (even if you’re bad at it like me - lol)

Basically, bigger lungs supply your body with more oxygen and help to remove carbon dioxide. 

Here are a few simple Methods to build up your respiratory system:

Method 1: Diaphragmatic breathing

“Belly breathing,” which engages the diaphragm, is the natural way of breathing (not the chest). 

In a comfortable position, start slowly and inhale ever deeper until you are filling your lungs completely.  Maintain a steady rhythm and breathe in from your belly.  On the exhales, simply let the air go.    (I do this as part of my regular practice of the Wim Hof method)

Method 2: Pursed-lips breathing

Inhale slowly through your nose.  Breath out even slower through pursed lips.  Pursed-lips breathing slows your breathing down and keeps the airways open longer, improving the exchange of oxygen and carbon dioxide.

Proactive rather than Reactive

Prevention is the best medicine.  Keeping your lungs healthy is much more efficient than trying to repair them.  Here are some pointers to keep your lungs healthy;

•           Stop smoking, and avoid secondhand smoke. or environmental irritants.
•           Eat foods rich in antioxidants – this helps build organ tissue.
•           Get the flu vaccine to help prevent lung infections and promote lung health.
•           Avoid environmental irritants and improve indoor air quality.
•           Exercise!  – it improves Lung Capacity.

Aerobic activities like running. skipping, or swimming give your heart and lungs the kind of workout they need to function efficiently.
   
HIIT -High Intensity Interval Training are great if you are strapped for time.

Muscle-strengthening activities like Weight-lifting, Resistance Training, Core training, Yoga or Pilates build core strength, improves your posture, and tone your breathing muscles.

By taking steps to preserve your “LUNG POWER” you can slow the natural decline and restore your lung capacity of your youth.  It’s never too late to start!

 References: 

https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/exercise-and-lung-health.html

https://www.healthline.com/health/how-to-increase-lung-capacity#tips

https://www.health.harvard.edu/lung-health-and-disease/breathing-life-into-your-lungs

Your Immune System – Inflammation & Oxidative Stress

Did you know that one of the biggest risk factors to your health is inflammation triggered by oxidative stress? Oxidative stress is an imbalance of free radicals and antioxidants in the body, which leads to cell and tissue damage, or, Inflammation.1

And, did you know that Milk, Dairy and Eggs are Inflammatory products that are viewed as a foreign antigen proteins and your body’s white blood cells try and attack these foreign bodies, as well as your own good cells?

Although Oxidative stress occurs naturally, Diet, Lifestyle, and Environmental factors such as pollution and radiation contribute to an excess in free radical production. 

And, It’s your Immune System’s job to defend and repair the body from inflammation and oxidative stress.

To have a strong immune system you need two things;

(1) Proper Nutrition so that the body can focus on reducing inflammation.   The 6 main foods that cause inflammation are 1) Sugars 2) Artificial Trans Fats 3) Vegetable & Seed Oils 4) Refined Carbohydrates 5) Excessive Alcohol and 6) Processed Meats2

(2) Motion is needed to help reverse inflammation. Be it an injured joint or your body in general, exercise will help; repair the body; remove toxins; and speed up recovery – when done properly.

So, Exercise not only strengthens your muscles, it strengthens your immune system.  Plus, a well-designed, fitness regime triggers a cascade of positive changes in your head, from feelings of euphoria to improved memory.   

Here are a couple of free online Health summits that I encourage you to check out;

The Healthy, Happy Gut Summit   January 14-16, 2020

Learn more about improving your immune system and the mind-body-microbiome (GI) tract connection.  click on the following link;  
Health Happy Gut Summit

Your gastrointestinal (GI) tract has a bigger, more complex job to do than most of us are aware of… and you may be surprised to discover that maintaining a healthy gut and microbiome — intestinal bacteria — plays a central role in every aspect of your health.

The CBD Health Revolution  Summit- January 13-19, 2020.

Curious about adding CBD to “modernize” your medicine cabinet?

CBD o cannabidiol products are used to help with natural pain

To learn more click on the following link;
CBD Health Revolution Summit

https://cbdexpertseries.com/?idev_id=24711

And Finally, one more thing that will help boost your immune system, fight oxidative stress and make you feel great is - Dynabody Fitness Classes - starting January 7th and 9th. 

FFT11-19 DYNABODY TOTAL FITNESS	$85.00	(St. James)
FFT12-19 DYNABODY TOTAL FITNESS	$85.00	(St. James)

Use it or Lose it!

Reference1 https://www.medicalnewstoday.com/articles/324863.php2 https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#6

BOOK NOW FOR JANUARY CLASSES!

WINTER CLASSES START JANUARY 7th & 9th, 2019

Book now for the January Session!  The Winter classes start January 7th & 9th, 2019

Sign up by December 31st & you will be entered to  win a DynabodyRocks mug or t-shirt!

10 Tuesdays starting  Jan.7, 2020 
Class Code:  FFT11-19 (BA)

 6:30 pm to 7:30 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$85.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting  Jan.9, 2020 
Class Code:  FFT12-19 (SM)
 6:30 pm to 7:30 pm

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

http://www.localcourses.com : DYNABODY

Classes run to March 10 & 12th, 2020 respectively.

Winnipeg Blue Bombers - Grey Cup Champs!