Happy New Year!

 

Have a Relaxing Holiday!

 

Maintaining Muscle for Quality of Life - more than just working out

 Check out the pic of a shirtless Bruce Lee on an Asian talk show back in the early 70’s.  Without question, Bruce Lee was the most famous martial artist of our time and had the physique that matched.  And those that know me, already know that I’m a big fan. 

It’s hard to believe Bruce was 5’8” and weighed only 128 pounds.  You don’t have to be massive to look “ripped”.  Guys talk about getting pumped and  dream about having a six-pack. You can spend all your time working out yet muscles covered by a layer of fat just makes you un-jacked….

 

Vanity aside, we all know that excess fat is harmful for the body.  However, most people don’t have hours to spend in the gym -nor should they.  Besides, this results in over-training that leads to stress and injury.

I used to spend a lot of time in the gym and was constantly eating to “build muscle”.  As you age, this gets harder to do and in the long run not necessary.  Your goal is to be strong and to maintain strength, yet be lean and healthy.

 

There is no denying that YOU NEED TO MAINTAIN MUSCLE.  Muscle loss contributes to chronic inflammation and hormonal imbalance.   To do this you need to resistance train, eat well, rest and sleep for recovery.

 

However, if your goal is to be lean, cut, or for most of us, healthy with a great quality of life, your diet is still the main factor in achieving this! 

2 Week 5 Minute per Day Fitness Challenge

 

Join the 2 Week 5 Minute per Day Fitness Challenge!

Each day you will have two exercises to do for a two week period.

First, try and complete the number of reps listed for the bodyweight exercise listed, or do what you can in 4 minutes. Then complete the 1 minute finisher.

The exercises get tougher each day. And as an added bonus, I’ve included an extra day!

That's 15 weeks with 30 different bodyweight exercises.

Mark down the number of reps done on the Fitness Challenge worksheet

EMAIL: Dynabody@gmail.com FOR A FREE COPY OF THE 2 WEEK 5 MINUTER PER DAY FITNESS CHALLENGE!

Win prizes!

Start anytime in December or January!

Check out the video here on Youtube:  https://youtu.be/7DClVlKvnnw

MY MORNING ELIXIR

Want to know the simplest, cheapest, and fastest morning ritual you can do for your long-term health?⁠ And it has nothing to do with exercise.  Start your day with a morning elixir that will revitalize you more than coffee!  It’s a Lemon Water and Apple Cider Vinegar Drink.  Here are a number of health benefits:

• 
  Helps to boost energy levels and your mood.
• Helps to flush out toxins and stimulate a sluggish fatty liver.
• Aids in weight loss.
• Helps to alkalize your cells and balance pH levels.
• Promotes glowing skin & anti-aging.
• Helps hydrate your body after a night’s sleep.
• And all it takes is one glass of Lemon Water!

 Here is my special Morning Elixir;
1-2 Tbsp Organic Apple Cider Vinegar
1-2 Tbsp Lemon Juice or Squeezed Lemon
Sprinkle of Ginger powder
Touch of Ceylon Cinnamon
Sprinkle of Black Cumin
Sprinkle of Cayenne pepper
½ teaspoon of Magnesium Glycinate
Filtered Water
 
What’s so special about this mix?  Well let me explain the benefits of each ingredient;
 
Organic, unfiltered Apple Cider Vinegar contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.  Vinegar can help kill pathogens, including bacteria and may help lower blood sugar levels, manage diabetes and improve skin health. (1) 
 
Lemon & Lemon Juice helps with weight loss, aids in digestion,  improves skin health, assists in preventing kidney stones and helps alkalize the body. (2) Lemons are a good source of Vitamin C.  As Lemons contain citric acid which may erode tooth enamel make sure you rinse your mouth with plain water afterwards.
 
Ginger contains gingerol, which has powerful medicinal properties. Ginger is a Super Food.  It can help with osteoarthritis, and can drastically lower blood sugars and improve heart disease risk.  Ginger may help lower cholesterol levels, improve brain function, protect against Alzheimer’s disease and help prevent cancer! (3)  A ¼ tsp Ginger Powder a day helps significantly with Fat Loss. (4) (24:55)
 
Cinnamon Is Loaded With Antioxidants and has Anti-Inflammatory Properties which helps combat Neurodegenerative Diseases and Cancer. Cinnamon can Improve Sensitivity to the Hormone Insulin lowering blood sugar levels.
Use Ceylon Cinnamon which is “true” cinnamon and is high in cinnamaldehyde, a key ingredient in Cinnamon’s benefits.  Try to steer away from the cheaper “regular” Cinnamon which is Cassia Cinnamon.  Cassia or “regular” cinnamon contains high amounts of coumarin, which has been linked to conditions like liver damage and cancer. (5)
The Health Benefits for using Cinnamon moderately outweigh its drawbacks.  The great thing about Cinnamon is it helps to mask the stronger tastes of the other spices and powders in the drink.
 
Black cumin, also known as Nigella sativa or simply black seed, has a peppery flavor and helps curb appetite and is great for fat loss(6).  Described as a “miracle herb,this fennel flower may help fight cancer, treat allergies and can help in the prevention of cognitive decline (Alzhiemers)(7)
 
Cayenne Pepper counteracts the metabolic slowing that accompanies weight loss and helps accelerate fat burning (4)(27:50).  Cayenne Pepper may lower blood pressure, aid in digestion, help relieve pain and help prevent Cancer.(8)
 
Magnesium deficiency is common in most people.  Magnesium is an important mineral that helps your body function properly, especially as it pertains to your muscular system, bones, and nervous system.  Magnesium Glycinate may help lower blood pressure and reduce stroke, cardiovascular disease, and type 2 diabetes risks, improve bone health, and prevent migraines. (9)
 
Water keeps every system in the body functioning properly and is needed for proper hydration.  Water carries nutrients and oxygen to your cells, aids in digestion, flushes out toxins, 
normalizes blood pressure, cushions joints. protects organs and tissues, regulates body temperature, and help maintain electrolyte (sodium) balance.(10)
 
The Bottom Line
 
Research shows an Apple Cider Vinegar, Lemon Water mix has many potential health benefits.
Experiment with your own Elixir Drink.  Infuse more flavor or add further health boost by adding Mint, Raw Honey, or Turmeric. Give this a try before your morning coffee or breakfast - it will become a great morning ritual!
 
References:
(1)
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#6.-May-boost-skin-health
(2)
 https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#how-to-make
(3)
https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#9.-Contains-a-substance-that-may-help-prevent-cancer
(4)
https://nutritionfacts.org/video/flashback-friday-evidence-based-weight-loss-live-presentation/?utm_source=NutritionFacts.org&utm_campaign=78092811d3-RSS_VIDEO_DAILY&utm_medium=email&utm_term=0_40f9e497d1-78092811d3-25800029&mc_cid=78092811d3&mc_eid=3d9eec9e99
(5)
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_3
(6)
https://nutritionfacts.org/video/benefits-of-black-cumin-seed-nigella-sativa-for-weight-loss/
(7)
https://www.healthline.com/health/food-nutrition/black-cumin-which-is-which#Nigella-sativa
(8) 
https://www.healthline.com/nutrition/8-benefits-of-cayenne-pepper#TOC_TITLE_HDR_6
(9)
https://www.healthline.com/health/magnesium-glycinate#risks
(10)
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

NEUROMUSCULAR TRAINING - YOUR NERVOUS AND MUSCLE SYSTEM -THE KEY TO STRENGTH & LONGEVITY

 The aging process is a daunting and inevitable one, which is why it is essential to take every action possible to improve overall health for longevity and quality of life.  Did you know that your jumping ability and capability to stand up quickly are two predictive markers for aging?  And that biological aging is governed by the brain and muscle connection?  As we age, our posture and aesthetics change along with the movement. 

In addition, it’s been the general consensus that the brain ages like a rusty engine that deteriorates.  But Nothing could be further from the truth!   Your brain is actively growing... renewing all the time… It's in a continual state of rebirth and change…if you do things to keep it that way!

Your brain thrives on movement, and it is all tied in to Neuroscience and Muscle Building.

You must offset the decline of losing function of the neuromuscular system by increasing your muscle size and/or strength.   Muscles are more than just “meat”, and it is your Neurons that control muscle.  

Why is muscle growth important for movement and  longevity? Movement is governed by the relationship between the nervous system, neurons, and their connection to muscle. And moving the body on a regular basis in a variety of ways is good for your body’s power plants - the Mitochondria.  You need to get regular exercise - alternating between moderate-intensity aerobic activity (to build oxygen) and anaerobic activity, like resistance training, to stimulate production of more mitochondria in the muscle tissues. (2) Of course, this needs to be done on a regular basis for full benefits, especially  in improving the age-related decline of your  muscle mitochondria.

According to Dr. Andrew Huberman of Stanford University (1), As we improve muscle quality, it changes how your entire body works - the nervous system, muscular system, immune system and internal organs. So, it is understandable that your Neuromuscular or Nervous System and Muscular System,  is the key to strength and longevity!

A nerve stimulus is needed to make the muscles want to change and it’s your Nervous System that dictates the size and strength of muscles.    This is the basis for the Dynabody NeuroMuscular Training Program. 

Neurological adaptation brings a natural progression to your fitness abilities. These Neural Adaptations improve synchronization of motor unit firing and will increase muscle size and strength.  Nervous and Muscular improvements help to stimulate bone formation - which is something that decreases as you get older.  

As Dr.Huberman explained, there are only 3 ways that muscles can be stimulated to change, they are

1)Stress,

2)Tension, and

3)Damage (and rebuilding). 

He explained that the harder you can contract (squeeze) a muscle, the greater your capacity to improve hypertrophy or strength changes in that muscle.  Your contraction ability is inversely related to the number of sets you need to do

Taking into consideration the three types of stimulus for muscle improvements, the following is a summary of the main points of the Dynabody NeuroMuscular Training Program:

• Each week requires 5-30 sets of resistance training per muscle group.   As you require 10 sets per muscle group per week to improve, this will be the primary focus two days of the week (eg: Tuesday and Thursday)

• Most exercises will be performed using Dumbbells at the 8 rep range per set (80% of 1 rep max) for Hypertrophy.  For Hypertrophy or Muscle building, you want to go slower, contract the muscle hard, border-lining on strength. Workouts are to be under 60 minutes.

• To distribute the work throughout the nervous system and musculature we will be moving weights quicker - focusing on Muscular Endurance for speed and explosiveness - at 60-75% one rep max, or, 10 to 16 reps per set.  You will activate more muscle fibers while concentrating on form.

• To Challenge your muscles we will Pre-Exhaust a muscle group by isolating the Muscle Group first before doing compound movements.  Sure your performance may suffer but muscle enhancement will increase,

• Rest is imperative between each set of exercises. Motor neurons work differently than muscles and resting one muscle group while working another is counterproductive.

• Flexing the muscle you work in between sets will help improve hypertrophy.

• It should be pointed out that your nervous system changes quickly and eventually slows over time.  As this Neuromuscular program is scheduled for 10 weeks, It is an ideal add- on to any Fitness Plan.

Weight lifting and resistance training are the best ways to prevent age-related muscle loss and to improve functional independence. Muscles help increase your metabolism, and a higher metabolism is healthier for you.  However, this program is more than just lifting weights and your muscles.   Following a Neuromusclar program will help improve balance, coordination and proprioception as well as have a positive impact on confidence and self efficacy.   And at any age, Isn’t that what we all want?

Reference:

(1) Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

https://www.youtube.com/watch?v=XLr2RKoD-oY

(2) Dohlmann T., et al., High-intensity interval training changes mitochondrial respiratory capacity differently in adipose tissue and skeletal muscle. Physiol Rep, 2018. 6(18): e13857.

Dynabody Neuromuscular Training - the key to Strength & Longevity

 Your Neuromuscular or Nervous and Muscular Systems, are the key to strength and longevity!

Muscle growth is important for movement and  longevity. Movement is governed by the relationship between the nervous system, neurons, and their connection to muscle. A nerve stimulus is needed to make the muscles want to change and it’s your Nervous System that dictates the size and strength of muscles.   As we improve muscle quality, it changes how your entire body works - the nervous system, muscular system, immune system and internal organs.  It is this interrelation that is the basis for the Dynabody NeuroMuscular Training Program.  

10 week Dynabody Neuromuscular Training Program  is just $70 

It Includes;  over 16 Live Virtual Classes and access to the Trainerize App which allows for planned workouts, exercises and coaching directly on your smartphone or tablet anytime, anywhere.  

Virtual Fitness Classes – every Tuesday and Thursday 6:30pm (Central Time) Daily Planned Workout Program - workout at home or your gym Video Instruction on all Exercises Online Personal Training & Group Training The Motivation & Accountability YOU Need!

for more information email: dynabody@gmail.com

** Dumbbells are required for the virtual workouts.