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How Do I Overcome Exercise and Diet Plateaus?

You have  finally started to exercise consistently and started to see the results of that!  You weigh less, people are starting to take notice and more importantly you feel more energized, healthier and more confident than you have in ages. Then the plateau arrives and your progress grinds to screeching halt. Here’s how to push past it and take your health and fitness to the next level:

The final stretch is always the hardest. After losing most of your excess fat and gaining strength, progress naturally slows. Plateaus occur because a fair amount of exercise and a relatively healthy diet can get us to a respectable level of fitness, but you can’t get beyond that point if you don’t start working harder. When you lead a busy life, spending more time at the gym and managing your nutrition can seem impossible because you just don’t have the time to step it up. That’s why fitness plateaus feel more like brick walls you’ll never break through. Without the necessary time and motivation, it seems like you need to settle for the progress you’ve made or just give up altogether. Luckily, this isn’t the end. Healthy diets don’t require constant management and calorie counting. A more challenging workout will take more effort, but it doesn’t have to take much more time. With a simple approach, you can break right through that brick wall and get into great shape.

Upgrade Your Workouts

You’ve followed a good starting plan but need to step it up if you want to push past that plateau. To get the most out of your sweat dollars, you’ll need to train your entire body each time you step into the gym. Here’s what we recommend:

  • Each week you should alternate between two 30-45 minute full body. Each workout should begin with the same simple warm-up routine.
  • You should perform each workout at least two times per week, allowing yourself one or two days off. (For example, you could do Workout A on Monday, Wednesday, and Friday, then do Workout B on Tuesday, Thursday and Saturday.)
  • You should still engage in some physical activity during your days off, but you don’t need to go to the gym.

However, when you do your workout, there are a few other things you want to be cognizant of:

The right weights make a big difference when attempting to overcome an exercise plateau. You need to choose a load that allows you to get the prescribed number of repetitions in your workout but not much more. Too little will make your exercise too easy and too much will prevent you from completing it. Don’t let your ego come into play, or feel that you aren’t strong enough—just be realistic with your choices. For example, if you’re aiming for 10 reps and feel that you could have done 12 to 15, then you need to increase the weight for that exercise. The flip side is also true—if you’re aiming for 10 reps but only were able to get 6, then decrease the weight accordingly.

Perform all the prescribed sets of each exercise before moving on to the next one. Make sure to rest for at least 45-60 seconds between each set, giving yourself more rest time depending on your fitness level. You can also decrease the number of sets initially by one if you need to work yourself into an intense program and then adding them back in as your strength and endurance increases.

Stay Active on Your Days Off

On days that you aren’t weight training, aim for 30-60 minutes of activity. This doesn’t necessarily mean heading to the gym to use the treadmill. It could be a walk in the park, a game of basketball maybe a bike ride. No matter what you do, make sure that it’s something that you enjoy doing. Just 30 minutes of activity four days a week adds up to two hours—definitely enough to burn some serious calories without wearing you down and hurting your recovery.

Supercharge Your Diet

The workouts are only a small part of your overall success, and in order to maximize your results you need to make sure that your nutrition is locked in as well. Exercise only burns calories, but if you’re taking in too many you won’t overcome your plateau. To help you achieve your fitness goals without losing your mind in the process, here are the big basics for you to focus on and implement.

Track Your Food Intake

When trying to lose body fat, the simplest thing you can do and the one that will yield the biggest return on your investment—is track what you’re eating. When it comes to overcoming a plateau, tracking yourself a little more closely can help.

The easiest method is to jot down using a (pocket) notebook , making it easily accessible to you at a moment’s notice. Every time you eat something, just write it down for the day. For the more visually-inclined, snapping pictures of your meals is a simple way to keep an eye on your intake in less than five seconds.

Remember: what gets measured gets managed. Fat loss is just as much of an emotional process as it is a physical one, and as with anything emotional it can be hard to be objective at times, which is why having a method outside your own head is critical to your success.


Focus on Whole  Foods That You Enjoy Eating

In order to give yourself the best chance of success, focus on eating whole foods that you enjoy eating rather than empty calorie processed foods. Are whole foods magical – NO – however  a calorie is a calorie regardless of the source, but processed foods (e.g. donuts, cakes, sodas) have more calories per serving than fruits and vegetables and are more likely to cause you to overeat.  Occasional indulgences won’t hurt, but too much processed food can negatively impact your progress.

Getting the fat off is only half the battle – keeping it off is where the war is won. By not only focusing on whole foods, but making sure that you actually love (or at least enjoy the taste of) them you’ll prevent the weight from coming back. Although by no means an exhaustive list, here are the healthier options in the primary three food groups:

  • Proteins: beef, lean pork, chicken, seafood (tuna and salmon – also excellent sources of Omega 3’s), shellfish, dairy, eggs, beans, nuts, seeds, and supplemental sources such as protein powder.
  • Fats: nuts, seeds, oils, and also what is found in the above sources of protein – some contain higher levels of fat than others.
  • Carbohydrates: fruits, vegetables, grains, beans, and foods such as potatoes, whole wheat pasta, brown rice and whole grain cereals.

If you need help creating a meal plan that works for you, check with your personal trainer or local dietician and they should be able to help  provide you with good nutritional advice.

Do What  Suits You Best

Everyone has used Google and the internet to find out things and we all know that there are always several different opinions and perspectives on what’s necessary to lose the fat once and for all and with all the choices out there it’s easy to overload your brain with way too much information.

Simplify things! The best diet is the one that you’re able to stick to in the long run, so you should incorporate any strategies that will empower you. Everyone is different depending on your age, goals and schedule so continue making consistent, positive changes that makes sense to you and your lifestyle. Take responsibility for what you want, make a plan and own it and you will succeed:  “If it’s meant to be, it’s up to me!”



Can Hiring a Personal Trainer (really) Help Me?

The short answer is ABSOLUTELY!! Most people think that by exercising alone or joining their local health and fitness club that they are on the road to healthful success and for the most part this is an excellent lifestyle choice, however it does not guarantee you anything. Hiring a personal trainer means both a financial commitment and a time commitment to your health and fitness goals, even a few sessions with a (good) personal trainer can be worthwhile in giving you the direction you may need,  it can also give you the knowledge and different points of view from a trained professional.

Being in the industry the number one issue I hear from our clients is their lack of motivation and being unable to stick (consistently) with an exercise routine. This is why people hire a personal trainer – motivation and accountability!  A personal trainer can help you come up with the right workout routine to meet your fitness goals. It does not matter about your gender, age or fitness level whether your goal is losing a few pounds, toning up, or flattening your stomach (for swimsuit season)!A personal trainer can help accelerate you in reaching your health and fitness goals!

How can a Personal Trainer Help Me Achieve My Goals?

A personal trainer can help you achieve your fitness goals in a number of ways, however the two most important being:

  • Getting started. The most important part of any good exercise routine is knowing what to do! A personal trainer can help guide you down the path to fitness by creating a specific exercise routine based on your (realistic) fitness goals and time frames.
  • Learning  proper technique and form. The bottom line here is if you’re not doing exercises the right way, using the wrong weight or the wrong machines can lead to a slew of injuries and can sideline you. By doing them the right way, you’re staying safe, within your limits and also getting the maximum benefit from your workout and keeping you on track – not off track.

Finding the Best Trainer for Me!

  • Try out a trainer. If you’re a member of a gym, ask for a list of trainers and what their background is ask what is their education and experiences, and then watch them. Or buy one session or a consult and get a feel for their personality, skills and how they train, maybe see if they  gel with your personality and if you can see yourself working with them.
  • Look for qualifications and style. You would never hire a doctor that is still practicing so why would you hire or trust a personal trainer that is not yet certified? You want a personal trainer who is educated and certified by a reputable organization, such as the BCRPA,  Can-Fit Pro or even ACE (American Council on Exercise). As well I mentioned earlier you really want to make sure that the trainer is a good fit for your personality and your workout style.
  • Search online or ask Friends. We live in a world that anything can be accessed by our fingertips through the web. Many companies, clubs or organizations that certify personal trainers have web sites that allow you to search for such a trainer in your area. This may be a good place to start if you don’t belong to a gym. As well referrals from friends speak volumes both positively and negatively. If a good friend of yours has had a good experience with a trainer than you are more likely give them a try, however if your friend(s)  have had a negative experience with a trainer and the trainer never met their expectations ex: maybe the trainer was  always for their appt. or talking on the phone while training them – keep looking!
  • Ask yourself how well they teach. A personal trainer should do more than just give you an exercise routine to do, they should be teaching you the proper way to do these exercises. One-on-one personal training should be all about you, you are paying for it so it needs to be all about you and not about them and their issues.

Personal training is a financial commitment whether it’s for a month or two or even longer. Prices vary depending on a number of factors: area you are living in (may be more in the city then in the burbs), experience of the trainer and how long they have been training, the amount of sessions or package purchased. On top of your basic gym membership, an hour of personal training can run anywhere from $50 to $150 per session. On average, expect to pay around $60/hr of one-on-one personal training with an experienced personal trainer.

If you feel after reading this that hiring a personal trainer is something that you would like to do and you feel that you would benefit from the services of a trained professional, Dynamic Health and Fitness has an experienced group of trainers waiting to help you. We have a great Spring promotional starter package on now that caters to all fitness levels and age groups, so if you feel that your worth it – give us a call today and start getting the most out of your time and workouts!



Can Weight Training Help with Osteoporosis?

One of the more popular questions we get get from women is how to retain muscle and or bone mass as they are worried about osteoporosis as they age. Can weight training help with this?
The short answer is yes! Weight training is the most effective way to help prevent this. Weight training or weight bearing exercises helps in development of greater bone and or muscle mass which has lasting effects on the lives of pre-menopausal, post-menopausal, and older women. In pre-menopausal women, developing greater peak bone mass as a young adult provides more time before the bones could begin to fracture and deteriorate.
When a women goes through menopause this signifies the decrease of estrogen production and is associated with bone loss (osteoporosis). The most common interventions for preventing and treating osteoporosis can include calcium supplementation, however exercise (weight training or weight bearing exercises) is the most effective way to keep Osteoporosis at bay! There are several studies on weight training that have found regular physical activity with weight bearing exercises that can help increase and more so maintain bone density. After the age of 35, women tend to start losing bone density which mostly has been attributed to inactivity and lack of weight training. The most effective way for women to prevent osteoporosis and try to obtain peak bone mass and retain the muscle or bone mass is to start a resistance-training regimen early and continue it throughout life. After all fitness is not something you do for a week or a couple months and think everything is fine and will be fine, it’s a lifestyle something you should embrace.  At Dynamic Health and Fitness we have a great personal training department with friendly and knowledgeable trainers that can help you reach your maximum potential and health and fitness goals – live life to the fullest!

Dumbbells Are a Girl’s Best Friend?

Some women tend to stick to a particular fitness routine that usually does not include lifting weights like dumbbells or kettlebells. Why? There is a perception one may become “big and bulky” or resemble The Hulk. This is not necessarily the case; in fact, women lack a certain balance of hormones, testosterone and growth hormones, to put on muscle mass the way men do. By differing in hormone levels, women are naturally more lean and feminine.

It would take a long-term commitment while consistently pushing yourself to do more than recreational workouts. In addition, it’s also going to take a big nutrition push.

Maintaining a fit and strong body allows your muscles to better support you throughout the day. Muscle mass helps you prevent and avoid serious back pain, have stronger bones, and improve your posture, balance and coordination. Lifting weights has several advantages to your overall body health and strength. In this post I’ll explain why all women should seriously adopt weightlifting into their fitness routines.

You Should Use Dumbbells Because:

It Burns Calories…Fast.

Lifting high level of weight can burn up to 500 calories an hour. Additionally, this also raises your metabolism for several hours after your workout. Many see the best results when they work-out a variety of muscles and minimize their rest time between sets. Ultimately, what you eat is the most important thing when it comes to weight loss. Weight training when paired with a healthy diet is the most effective method for dropping pounds.

Many people are looking for new equipment that takes up less space but has all the benefits of a traditional dumbbell. If you live in a small apartment or simply just don’t have the space, a few pairs of dumbbells are a space-saver that can be stored under the bed, or in the closet.

 Gain Muscle…Ditch the Bulk

In many cases, weightlifting does not cause a woman to “get bulky”. In fact, it allows them to tone their body by becoming leaner. The muscles you workout have stronger and thicker fibers. What does that mean? It means it enhances performance in endurance sports such as rowing, cycling, or running.

Steve Commando explains the importance of muscles in the blog post “Why Women Should Lift Weights.” While explaining why muscle is functional he explains “Got kids? Then, chances are, you’ve had to do your fair share of lifting, carrying and squatting. Ever moved house[s]? How did it feel to move the TV or big cumbersome pieces of furniture? Do you buckle under the weight of the weekly groceries?” I feel this is a perfect explanation of how often women rely on our muscles to conduct daily routines. By focusing on improving muscle strength, you can make daily challenges easier.

Prevent Injuries

Protect your bones and prevent injuries as you age by weightlifting. Starting with dumbbells is a perfect way to slowly increasing strength and allowing you move forward. Today, more women are at risk of developing Osteoarthritis (OA) making it important that women incorporate strength training into their fitness routines. According to the Arthritis Foundation, “Studies show that weakness of the muscles surrounding the knee is associated with OA, especially in women, and makes the pain and stiffness worse after onset. Strengthening exercises for thigh muscles are important in reducing the risk.” Maintaining strong muscles through weight training can also potentially decrease your chances of certain diseases. These diseases may include:

  • Diabetes
  • Osteoporosis
  • Obesity
  • Depression
  • Heart Disease

Strength training such as lifting dumbbells is important for cardiac health because heart disease risk is lower when the body is leaner. Many people feel self-confident as a result from their efforts. Some believe this plays a significant role in reducing symptoms of depression which has a strong impact on their overall quality of life. According to the Arthritis Foundation, “One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.” Researchers have found that diabetes is also the leading cause of blindness in older adults. Lifting weights and strength training is found to have dramatically improved glucose control in a way that is comparable to taking diabetes medication.

Improves Posture & Coordination

Many people feel they have no real control over their posture and are unsure of how to correct years of neglect. Your posture comes from a variety of muscles surrounding your spine and strength of your mid-line. Many women focus on their efforts on their stomach area. Perhaps you want to be “bikini ready,” but in order to achieve a neutral spine and good posture, it’s important to develop all of these areas equally.

It’s a fact that as people age, bones become relatively fragile. Having poor balance and could contribute to fractures or broken bones. A seemingly minor fall can actually become severe. These fractures can result in disability and, in some cases, can be fatal. According to the Arthritis Foundation, “Strengthening exercises, when done properly and through the full range of motion, increase a person’s flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand conducted with women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.” Fitness Town carries a large variety of equipment designed for specific injuries and rehabilitation.

Weight Management & Sleep Improvement

Weight lifting can be considered as crucial to weight control; because individuals who have
more muscle mass have a higher metabolic rate. The higher the metabolism rate, the faster your body’s muscle tissues will consume calories.

Alternatively, people who exercise regularly are more likely to increase their sleep quality. You may find yourself falling asleep more quickly, sleeping deeply, awaken less often, and sleeping longer.

Too many women leave weight lifting to the boys; yet, it’s exactly what they should be doing. Let’s face it, strength is the new sexy for your body’s appearance and overall health. So get out your dusty dumbbells you have kicking around or find more options to mix up your weekly workouts to boost your health, trim down and firm up without the bulk.

Author: Marissa Jesko

Marissa Jesko is currently the marketing assistant for Fitness Town based in British Columbia and we thank Marissa for her contribution to our blog!


How Hard Should You Work Out?

Around this time of year we see a large influx of members and a very common question I get asked is “how hard should I work out?”
Now like in most things, the effort you put in will reflect in the goals you achieve, but we need to be very cautious, as if we do too much too soon we can really injure ourselves. Statistically speaking January is the highest time for heart attacks in males in north America, this in part is due to the classic get in shape new year’s resolution. Classic “man syndrome” helps too when you look at a sedentary 45 year old male who decides to start running in January but thinks he’s still that 18 year old track star. Add to that the cold weather, which will restrict blood flow and hamper the lungs capacity you’re asking for trouble. That’s the worst case scenario folks. I’m not trying to put you off I’m just giving you some facts. So let’s look at how to approach this safely. I would strongly recommend a check up with your doctor if you’ve been out of the fitness game for a while.
For this we use an RPE scale (Rating of Perceived Exertion). There are a couple of different scales to use but the most simple and more common is the 10 point scale. This method is you gauging your exercise input and rating you exertion. Generally this is used more for cardio but it can be transferred to other types of training. The trick with this is where, which number should you aim to be at? And my professional answer is it’s impossible to say as there are too many variables. Please make note that the recommendations may not be for you, for example it can depend on your age, size, heart condition, blood pressure, your specific goals, lifestyle etc.
1: A walk in the park (literally at a slow pace with no hills)
2: Fast walking
3: Gentle jog or walking up a steep hill
4: Running a short distance for the bus
5: Sweating just a little, taking deeper breathes
6: challenge but manageable, getting warm
7: Tough
8: Very challenging
9: Extremely difficult
10: Absolute maximum
Now you may realize that with this scale it’s very individual as a walk in the park may be tiresome for some people. As an example I ask my clients to aim for a 5-7 on the RPE scale. Keep in mind I know my clients and have done a full health screen first. If you have any concerns or questions about this or any other health and fitness matters please ask me or any of the trainers at Dynamic and we’d be happy to help. We look forward to seeing you in the gym soon.

What is the Best Way to Lose Body (belly) Fat?

This is probably one of the most popular questions we get day in and day out, month in and month out – you get the point! There is not one “best way” to lose fat. Each person responds differently to different training programs and different scenarios, however personal trainers can apply different principles and techniques when designing their clients’ programs.
Exercises that incorporate multiple muscle groups and are weight bearing (functional training) burn more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities such as yoga and walking that do not use many muscles.
It is often assumed and maybe a myth that low-intensity exercises such as yoga and walking are good for burning fat. However, since the number of calories used per minute is much greater at a moderate to high intensity exercises than at a lower intensity exercises, the total number of fat calories expended during a moderate- to high-intensity workout is much greater than it is during a low- intensity workout of the same duration!
Much of the fat from adipose tissue (which is primarily used during exercise) is lost in the hours following exercise. The amount of fat lost after a workout depends on the exercise intensity during the workout. Interval training (exercise at a moderate to high intensity with short rests in between sets) is a great way to decrease overall body fat.
Both strength training (weights, machines) and endurance/aerobic training (running) have been shown to decrease body fat percentage, however aerobic training (swimming, walking, running) have a greater impact on fat loss than strength training alone but a combination of endurance and strength training results in more fat loss than either exercise done alone.
Overweight does not necessarily equal unhealthy. There are actually plenty of overweight people who are in excellent health! However it’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues. If you have a lot of excess fat around your waistline, even if you’re not very heavy or overweight then you should take some steps to get rid of it.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
My top 5 (evidence-based) ways to lose belly fat:

1. Don’t Eat (added) Sugar and Avoid Sugar-Sweetened Beverages!
Added sugar in anything is extremely unhealthy! Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat. Studies have shown that excess sugar, mostly due to the large amounts of fructose can lead to increased accumulation of fat in the belly Liquid sugar (soda pop) is even worse in this regard. Liquid calories do not make you full in the same way as eating something, so when you drink sugar-sweetened beverages, you end up eating way more total calories then what you would eat! An alarming thing is studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children – so please remember this the next time your child asks for a pop!

2. Eating More Protein Helps to Reduce Belly Fat!
Protein is the most important macronutrient when it comes to losing weight – bar none! It has been shown to reduce food cravings by up to 60% and boost your metabolism by 80-100 calories per day, as well you eat up to 400-500 fewer calories per day!! If your goal is to lose weight or “belly fat” then adding protein to your meals is the single most effective change you can do. Not only will protein help you lose weight but it can also help you avoid re-gaining the weight you have lost if you ever decide to abandon your weight loss efforts!

3. Cut (refined) Carbs From Your Diet!
Carbohydrate restriction is a very effective way to lose fat! Simply put when people cut carbs, their appetite goes down and over time studies have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high. There are also numerous studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly and around the organs and liver which obviously is very important (see above).
4. Eat Foods High in Fiber!
It is often claimed that eating plenty of fiber can help with weight loss. This is very true, however it’s important to keep in mind that not all fiber is created equal! Viscous fibers (fibers that bind water and form a thick gel that “sits” in the gut) can have an effect on your weight loss.
This gel can dramatically slow down the movement of food through your stomach and slow down the digestion and absorption of nutrients which results in a feeling of fullness and reduced appetite. By just adding an additional 10 – 14 grams of fiber per day to your diet you may decrease your calorie intake up to 10% which could lead to 5lbs lost over a few months! As well eating an extra 10 grams of soluble fiber per day may lead to reducing harmful “belly fat”. The best way to get more fiber in your diet is to eat a lot of plant foods like vegetables and fruit. Many different beans or legumes are also a good source, as well as some cereals like oats (without the added sugar!).

5. Aerobic Exercise is (very) Effective at Reducing Belly Fat!
Aerobic exercise is important for various reasons and obviously there is a ton of health benefits linked to aerobic exercise, however it may be the best for reducing “belly fat!” However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) or doing endless amount of sit-ups is not possible and will not make you lose fat from the belly. Aerobic exercise has been shown to cause major reductions in belly fat in numerous studies. (see above)

The Top 10 Fitness Trends of 2016

1. Wearable technology: Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. Examples include fitness and activity trackers like those from Misfit, Garmin, Jawbone, and Fitbit.

2. Body weight training: Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Most people think of body weight training as being limited to push-ups and pull-ups, but it can be much more than that. Body weight training is a trend to watch for the future.

3. High-intensity interval training (HIIT): High-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically lasts 30-60minutes to perform.) Despite the warnings by some health and fitness professionals of potentially increased injury rates using high-intensity interval training, this form of exercise remains popular in gyms all over the world.

4. Strength training: Strength training remains popular in all sectors of the health and fitness industry and for many different kinds of clients.  Today, however, there are many other individuals (men and women, young and old, children, and patients with a stable chronic disease) whose main focus is on using weight training to improve or maintain strength.

5. Educated, certified, and experienced fitness professionals: This is a trend that continues now that there are accreditations offered by national third-party accrediting organizations for health and fitness and clinical exercise program professional. As the economy continues to grow and as the market for fitness professionals becomes even more crowded and more competitive, interest in some degree of regulation either from within the industry or from external sources (i.e., government) seems to be expanding.

6. Personal training: As more professional personal trainers are educated and become certified (see trend no. 5), they are increasingly more accessible in all sectors of the health and fitness industry. Personal training has been in a top 10 trend for the past 9 years and will continue to be a vital part of the health and fitness industry.

7. Functional fitness: Replicating actual physical activities someone might do as a function of his or her daily routine, functional fitness is defined as using strength training to improve balance, coordination, force, power, and endurance to enhance someone’s ability to perform activities of daily living.

8. Fitness programs for older adults: The highly active older adult (the athletic old) can be targeted by commercial and community-based organizations to participate in more rigorous exercise programs including strength training and team sports. The “baby boom generation” is now aging into retirement, and because they may have more discretionary money than their younger counterparts, fitness clubs should capitalize on this exponentially growing market. Fitness programs for older adults will remain a strong trend for 2016.

9. Exercise and weight loss: The combination of exercise and weight loss is a trend toward incorporating weight loss programs that emphasize caloric restriction with a sensible exercise program.The combination of exercise and diet is essential for weight loss maintenance and can improve compliance to caloric restriction diets and in particular weight loss programs. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients.

10. Yoga: Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments)Instructional tapes and books are abundant, as are the growing numbers of certifications for the many yoga formats. Yoga seems to reinvent and refresh itself every year, making it a more attractive form of exercise.



Thank You!

We want to thank all our clients for their generous support in our 15th annual food and toy drive in helping to support the women and children at Monarch Place! This year our clients went over and above and helped give more food and toys then any of the years past – thank you for this!

Q: How do I stay on track with my fitness goals I set in the New Year?

A:That is a great question that I get asked this time every year
from my clients and members alike.
Here are my top 5 tips to staying on track in the New Year’s:

1) Don’t wait until 2016 – start right now, a good plan start’s today not tomorrow!
With that busy Christmas/New Years schedule (eating & drinking).
Get a jump on that “filling time” of year and make it easier
to hold yourself accountable during the holiday period.

2) Write your goals down:
Why are you doing this? that’s a question
I ask all my clients, not just what are you goals but what are your
reasons for these particular goals.
Be honest and attach some emotion to your goals, it will mean
more to you if you do.
3) Tell social media:
Everyone loves Facebook, Twitter, Instagram
and Snapchat, let them know all about your goals. It will be harder
to break the habit when you know friends will be asking you
about you progress. Do a weekly or even daily post, even try
adding some pictures.

4) Give it time:
We’ve all heard the Saying “Rome wasn’t built in a day” that
goes for your goals too. I see a lot of people give up way to
soon because they didn’t see results right away. I’ve got news for you
it takes time and hard work, you didn’t get where you are
right now over night nor will you fulfill your desired goals
after 1 week in the gym. Stick with it and you will start to
see results. One step at a time!

5) Make it your new life:
I mean this should be part of a lifestyle change, although
we set short term realistic goals you should also
consider the future too. Once you reach your goals set new ones
play a sport, run a marathon, climb a mountain. The sky’s the limit!

As always the staff at Dynamic Fitness and myself are happy
to help you get started and reach your goals. Seriously consider a consultation or
booking some personal training to add solid structure, safety,
guidance and fun to your gym experience.

Be awesome and all the best now and into 2016!
Luke Ramnath and the Dynamic Health & Fitness Team

Dynamic in the Community

Our slogan is Committed to Fitness, Committed to You!

While we remain committed to serving the fitness needs of our community, Dynamic Health and Fitness is again committed to serving the needs of our community at-large.  Take a look at some of the causes we take pride in contributing to:


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