DyerFitness News

Dyer Blog

Category Archives: Fitness

Living Beyond

By | Blog Spot, Fitness, Health | No Comments

lucyborn

What does the phrase “living beyond” mean to you? Just take a moment to gather your thoughts before reading further.

Living Beyond was established by Lucy Born. It’s a place where she shares her journey through self-development and self-awareness. It’s also a place where she shares tools and ideas to help people live a life of greatness. Lucy started Living Beyond last year and in a span of just a few months, she’s challenged and pushed the meaning of life to a whole other level. We’ve had the honor of hearing her share some of her experiences and challenges through her journey.

What pushed you to begin your journey of self?
I knew I wanted more, but didn’t know if it was possible. I wanted to interact with the world as my best self. I had the breakthrough when I left on exchange to Europe for seven months. I took this time as a retreat for self-awareness and development, and less of school learning. The time I spend doing that, has led me on a path that has changed my life.

What motivated you to bring your journey online?
On this trip through Europe, I went through such a transformation of myself and in my life. I wanted to share some of the tools and my journey to help people along their own journey. Living Beyond was created to help people have the tools, self-awareness, goals and revelations to live lives of greatness and believe they can be their best selves. To live vulnerable, courageous and authentic lives.

What is one of your fears of sharing your stories?
Who I could hurt, who I could lose, what people will think. We all have those voices in our heads that tell us who do we think we are, what right do we have or that we aren’t good enough. Sharing my thoughts online leaves me vulnerable to the world, but I know that by doing it, I’m letting my self and my creativity shine through.

What advice can you give to someone overcoming their fears?
Fear is there for a reason in our lives, it can keep us alive, stop us from going over a cliff or getting attacked. But in our everyday lives fear tries to make things certain, it tries to stop the unknown from happening and it pretty much tries to keep anything interesting from happening. The trick is to acknowledge the fear and what it is trying to do, then to not let it have any say or action over what you are trying to do. Just keep moving forward. Remember that when fear comes up, it’s a sign that you are trying something new, being creative, embarking on something exciting or having an opportunity for growth and learning.

Do you feel having an external support system is important?
It’s incredibly important, I think everyone has heard ‘you are a reflection of the 5 people you spend the most amount of time with’. Surrounding yourself with positive, encouraging, and supportive dreamers and achievers will skyrocket your life forward and leave you shinning.

Which 3 habits would you recommend to someone who is new to living a greater life?
Have a morning routine and evening routine – set aside time in the morning and night to reflect on how you’re feeling, how your day was, what you have to be grateful for. Use it to get grounded with your values and what you would like to achieve.

Exercise daily and get out into nature – movement helps free our mind, body and soul. It will help you be so much more productive in everything that you do.

Set goals – get into the habit of setting weekly and monthly goals for all areas of your life. Make sure they are inline with your values and vision. This will help propel you forward and help you create the life you want.

If you could recommend any book to anyone, which book would it be?
There are so many great ones it’s hard to choose. I love all of Brené Brown’s books – The Gifts of Imperfection, I Thought It Was Just Me, Daring Greatly, Rising Strong. They help us know our selves, learn the vocabulary to express ourselves, foster healthy relationships, and create a world of connection and compassion.

Check out her website for more details!

www.livingbeyond.ca

Facebook: https://www.facebook.com/livingbeyond.ca/
Instagram: @lucykborn
Twitter: @lucyborn
Pinterest: @lucyborn

2015 Fitness Trends Overview

By | Current News, Fitness | No Comments

A look at some of the biggest fitness trends of the past year.

It wasn’t long ago when CrossFit was a foreign concept to many. Nowadays, the popular company that markets itself as both a competitive sport and an exercise philosophy is just one of the many trends that are populating the fitness industry.

The advent and rise of social media, particularly Instagram, has been one of the most important figures in the rise of trends in fitness. It’s become such a hub for exercise enthusiasts that simply being great at what you do can land you a sponsorship deal from nutrition and equipment brands.

With that in mind, here are some trends we saw rise this past year:

Variations of Yoga

D2

Yoga’s rise to prominence has been going on for years now – we’re at the point where several distinct variations of yoga are becoming more and more popular. For example, Paddleboard Yoga has been deemed as the new Pilates, in terms of its cultural impact as a form of exercise. This variation of yoga combines elements of hatha yoga and vinyasa yoga asanas with aspects of surfing. Another increasingly popular branch of yoga is Bikram Hot Yoga. Bikram is derived from the traditional philosophies of hatha yoga and places the practitioner in a room that’s often heat to up to 40 °C.

Both Paddleboard Yoga and Bikram Hot Yoga are just two of the many variations to the exercise, these two however, are among the most popular in Vancouver.

Squats

DSC_1236

 

Though squats – as an exercise, isn’t necessarily a trend, the practice of it, has become quite popular, particularly through social media. Facebook, Twitter, and Instagram all have their respective pages for the popular “#shesquatsbro” hashtag, a growing online community about women who display the benefits of squats. Squats are also seen as the foremost exercise within the polarizing “#doyouevenlift” online movement.

There are other ongoing trends that are becoming seemingly permanently ingrained in the fitness culture. It’s safe to say that both CrossFit and High Intensity Interval Training are here to stay; it’s also safe to assume that there are more trends to come, one of which is the following:

Wearable Tech

DF1

Calorie monitors and pedometers have been around for a while, but only now has wearable tech been gaining the steam to become a true and common part of the fitness world. FitBits and Jawbones are among the more prominent brands in the business of wearable tech for fitness, and not only do they perform well in terms of tracking your daily stats, they also look sleek enough that you can wear them almost anywhere.

Sports have also looked into the future of wearable tech. The NBA has openly acknowledged that certain tech gears can allow teams to track stats and movements more efficiently and teams themselves have admitted the benefits of it.

The most important thing to remember about trends is to try them out first. Don’t jump into doing a certain fad just because the rest of the world is doing it, you never know, it may or may not be for you.

References:

https://www.acsm.org/about-acsm/media-room/news-releases/2015/10/26/annual-survey-reveals-new-1-fitness-trend-in-2016

http://zenplanner.com/blog/fitness-trends-2015/

http://www.standuppaddlevancouver.com/home/sup-yoga/

Cardio Counts – Alternatives to Traditional Exercises

By | Fitness | No Comments

Running isn’t for everyone. Neither is the elliptical machine or a stationary bike. Come to think of it, most people don’t even like the stairmaster either, or even the row machine. The point is, for most people, cardiovascular exercises, aren’t the most exciting part of their workout plans.

But it is important.

It’s also important to note that cardio isn’t limited to traditional activities such as running. There are many other exercises that will help burn the fat, tone the body and even provide a kind of therapeutic session for the mind.

As the cold, rainy and potentially snowy weather slowly seeps in, here are some alternatives that will surely add some flavours to your regular cardio exercise.

Boxing
Boxing training includes intensive work with bags, jump ropes, weights and of course, a healthy dose of punching, bobbing and weaving. It requires constant movement and the general nature of a boxing training session very much follows the rhythms of High Intensity Interval Training. Despite its inherently competitive nature, punching heavy bags and pads can be a fantastic outlet for stress. Learning about the technicalities of how to punch properly and react to strikes also includes the added benefit of improved self-defence. Most importantly, boxing teaches philosophies of discipline. It’s a workout for the body, and the mind.

Team Sports
Don’t let the inevitable competitive nature of sports push you away from participating in them – playing sports doesn’t only provide you an exciting cardiovascular exercise, it also benefits the body and mind in many other facets. Team sports help improve mood and cooperation (particularly when you’re winning!) it boosts self-confidence, and also creates a great space for bonding. At Dyerfitness, we organize a competitive yet fun health retreat once every two years, the next one will be held in August 2016! Contact us here for questions and/or to sign up.

DyerFitness (67 of 85)

The Great Outdoors
Though the arrival of winter can be an enticing reason to stay at home and binge watch the newest Netflix series, it’s also a reason to take advantage of the natural landscape of British Columbia. St. Mark’s Summit and Big Cedar and Kennedy Falls are some of the popular trail hikes in the lower mainland. The ever-popular mountains of Whistler and Grouse most-often provide a terrific ski and snowboarding experience. While Revelstoke and Fernie offer some of the best trails for mountain biking. This is where the province shines! Go outside and enjoy the cold! Need a hiking buddy? You know where to find us.

At the end of the day, what matters the most is that you enjoy your cardio, whether it’s running on a treadmill, climbing the stairmaster, boxing, or biking a trail. The benefits of cardio also aren’t limited to weight management and body definition. It’s great for the heart, metabolism, and it’s a fantastic stress reliever.

 

References:

http://www.livestrong.com/article/405122-what-are-the-health-benefits-of-boxing/

http://www.wellnesswithpenny.com/2011/08/top-7-benefits-of-boxing.html

http://www.mnn.com/health/fitness-well-being/stories/the-surprising-health-benefits-of-8-recreational-sports

http://www.healthline.com/health/mental-benefits-sports#2

http://www.bodybuilding.com/fun/sclark85.htm

Fall into Fitness

By | Fitness | No Comments

 

Fall

What exactly is it that you want to achieve this Fall?

Here are 7 pointers to get there.

1. Set goals
Whether it be bulking up or strengthening your poses for yoga, start with some clear goals and better yet, a plan on how you will achieve those goals. It’s not going to happen without a plan and you know it.
2. Find your motivation
What gets you excited? Find that type of activity that gets you so excited that you can’t wait to repeat it again the next time. For me, it’s my Monday morning runs to get me amped for the week. Everyone gets excited about different things, find what makes you tick and repeat!
3. Grab a friend
You’ve heard it before – the more the merrier. We can all agree that sometimes it’s a bit difficult working out by yourself, and sometimes you just need that little push from a friend or two. Start discussing with your friends, colleagues, or family members what kind of workouts you’re interested in and see if you gather any interest. Having an exercise buddy increases motivation and holds you accountable at the end of the day.
4. Gear up & Stand out
Hate to break it to you but summer’s pretty much over, so you might as well say hello to fall now – which means, the essentials. Make sure you stand out when doing evening runs. Gear up appropriately for the fall weather, try to add some bright neon colors and carry a flashlight – just in case.
5. Warm up
Warming up decreases your risk of injury and will increases the effectiveness of your workout, especially during the fall. Take a quick 5 minutes to warm up and your muscles will already be warm and ready to exercise – you won’t even notice the cold!
6. Change it up
Sticking to the same routine gets boring, why not think outside the box and change up some of your physical activities. Whether you’ve always “wanted to try” salsa, dance, Zumba, cross fit, or hot yoga, this is the time to try it. At Dyer, we have a variety of fun, yet progressive workout classes, check out some here, maybe you’ll even meet a workout buddy there!
7. Cold Season
Unfortunately one of the downfalls of fall is the “cold season” so let’s plan ahead and stock up on some healthy foods. In addition to eating a well-balanced diet including a variety of foods from each food group, we’ve done our research and here are a list of essential oils for cold season:
• Oregano
• Thyme
• Eucalyptus
• Lime
• Peppermint
• Hyssop
• Lemon
• Clove
• Ginger
Can’t forget the basic cold remedies such as echinacea and hot water with lemon.
There you have it – you’re all set for the fall.

Need help with any of these steps? Connect with me at arianne.liu@dyerfitness.ca and we can get you started!

Arianne’s Favourite Hike 2015

By | Fitness | No Comments

arianne_garibaldi

 

As we all know, Vancouver is cited by several articles as one of the top cities to live in. We are surrounded by large bodies of water, mountains, trails, a forest full of trees and fresh air. How many cities can you go into and decide if you want to snowboarding, hiking, canoeing or beach whaling and only be a short drive away to access any of that.

I can’t believe it’s taken me this long to take the opportunity to hike the wonderful trails offered here in BC. Our province offers several hikes that ranges from beginner to advance.  After spending a lot of my summer hiking many trails, I came across a hike that everyone should hike at least once in their life. It gets your heart rate going but not too advanced and TOTALLY worth the view.

The whole trail up was mostly an uphill flat path.  It had a beautiful smell of nature to the trees, to the dirt, and to the sounds of water hitting rocks. It was so mentally relaxing that the time flies. Nothing beats the feeling of accomplishment when you reach the top and all you see is this magnificent mountain with a body of blue green glacier water.

Which hike am I talking about? 

Trail: GARIBALDI LAKE!
Where: Whistler
Difficulty: Intermediate
Distance: 18km (roundtrip)
Elevation Gain: 820 meters
Season: July – October
Dog Friendly: No
Approx.: 90 minutes from Vancouver

Things to Bring: towel, bathing suit, water bottle, lunch, baby wipes or hand sanitizer

I would personally suggest doing a smaller hike first (at least 10km) if you haven’t hiked before to build your endurance a bit as it is a steady uphill climb to the top. If you pace yourself well enough, you should be able to complete the hike in 6 hours with a 1 hour break at the top.  I would suggest going earlier in the day to avoid traffic both ways.  Also, you might want to go bathroom before the hike as there is only one out house at the bottom and one out house at the top.

A good class we offer at Dyerfitness to help you prep for this would either be our evening classes from Monday to Friday at 6pm or our infamous Circuit Crusher on Saturdays at 9am.

Do you have any questions about the hike? Feel free to contact me for more details at arianne.liu@dyerfitness.ca.

 

 

Training in the summer heat

Training in the Summer Heat

By | Blog Spot, Dyer Tips, Fitness, Health | No Comments

Ladies and gentlemen, if you’ve skipped out on bulking season and procrastinated going to the gym, this is for you. And if you Vancouverites couldn’t cram gym sessions into your busy schedule, you better keep reading this article.

Summer is here. You can feel it as the hot air hits your face when you leave the house. The time to bulk up, cut, and start a new diet has passed. You’re probably thinking, “I should’ve gone to the gym so I could get that beach body!” or “Why didn’t I start eating healthier?” We have made a no nonsense mini-guide on how to kick-start your summer workout. We’ve gathered key exercises and tips and mashed it up in a single post for you to train in the hottest season of the year. Here we go.

10 EXERCISE TIPS FOR SUMMER TRAINING

Squat and Jump – This squat variation is a simple and effective exercise to warmup and train the legs and glutes for explosive movement. Simply jump and finish in the lowered squat position. Repeat as desired.

Pushup – Get up and pushup. You’re increasing your functional strength and working all the important muscles in the body. Also, you’re improving your posture, preventing shoulder injury, and working on your cardio for the cost of nothing but your sheer will.

Plank – It’s mind-blowing to know how many muscles are engaged holding a plank position. It is one of the best exercises you can do for a flat, toned stomach because it is activating all the muscles in your core body. Start holding the plank for one minute, and if you’re game for a challenge, set the timer to three minutes and feel the burn.

Pull-up – Don’t be confused with the chin-up. If you want to develop your back and biceps to the max, this is the exercise to do. Don’t be an amateur by trying to do one big set and doing it to failure, do them in at least three sets. When you grab the bar, start by hanging all the way down. Once your chin is above the bar, finish strong and go all the way down. Don’t forget to focus on isolating your back.

Leg Press, Lunges – As a friend, I advise you not to skip your leg day. If you want to build those strong and sexy legs, we recommend a variation of squats such as the split squat and goblet squat so you target your butt and quads as well.

Split Your Sets – Why have just a chest day when you can incorporate biceps or back into your exercises? You can burn more calories doing split sets and minimize your rest time.

Dumbbell Bench Press – The staple chest exercise to build that bold chest for the beach. Use the dumbbells to activate more muscles and balance out the weaker side of your body.

Barbell Bicep Curl – Bring out your guns to the beach with the barbell curl. Many people do perform this exercise incorrectly at the gym. Make sure your elbows are the only joint that is moving in order to effectively isolate the biceps. When it comes to your range of motion, observe how the force pushing down the bar decreases as you curl the bar to your chest. If you want to make every rep count, stop the upward motion around 45 and 90 degrees as soon as you feel the force decreasing.

Triceps Dip – I know you want big biceps, but you must balance out your arms by working the triceps as well. Whether you are doing this exercise on the bench or machine, make sure your starting position is solid with your arms straight and nearly locked and you drop your elbows to 90 degrees before you push back up for another rep.

Dumbbell Lateral Raises – If you’re going sleeveless, tone all the areas of your shoulders with one set in front, 45 degree, and side.

5 Tips to Survive Training in the Heat

Dri-Fit Wear – Essential clothes to absorb sweat and stay cool during your workout.

Cold Showers – According to a German study, a pre-exercise cooldown can boost your training performance. You can begin your workout with increased blood flow and energy to get you into workout mode. If you’re feeling hot, sleepy and tired, your time in the gym may not be too effective.

Change up the training environment – You do not have to suffer in the summer. Switch up the cardio training by cycling in the wind, swimming, or running on the forest-covered trails and the beach.

Decrease Pace – We all know it is hard to push yourself in the hot weather. If you need to bring down your intensity or break up the exercise into intervals, then do so. You know your body better than anyone. 

HYDRATE – This is paramount and will reflect your performance training in the summer. Water will be the solution for stomach cramps, headaches and dizziness during training. Bring a water bottle with you when you’re running outdoors and take a few sips when you can.

You have read all our tips, now throw away all your regrets and start training. DyerFitness can help you in that area too. Check the class schedule!

View Class Schedule Here

Why personal training

Why Personal Training? [INFOGRAPHIC]

By | Blog Spot, Dyer Tips, Fitness, Health | No Comments

This time, we’ve decided to put a spin on our blog posts and create a fun infographic on why a personal trainer can be so beneficial to achieving your personal health goals.

So read on!
Why personal training Why personal training Why personal training

Let the DyerFitness team get you started!

Call the studio at 778-227-3690 or email us at info@dyerfitness.ca to start your path to fitness success.

3 simple but powerful kettlebell exercises

3 Simple but Powerful Kettlebell Exercises

By | Fitness | No Comments

There are always new fitness fads trending every couple of months. The new and upcoming fad is training with kettlebells, which is the next new/ trendy thing in the health and fitness world.  Kettlebells are great for your cardio, strength, flexibility and endurance training – only if you know how to use them properly. Traditional weightlifting with heavy weights and high reps is always great; however, a specific kettlebell exercise with faster and more reps will activate more muscles opposed to only a few; hence, increasing your body’s fat-burning metabolism (Men’s Health 2015).

Here are some of our favorite kettlebell exercises:

1. The Kettlebell Swing

To do this perfectly, you need to stand up straight, feet a little bit wider than hip-distance apart. Grab the handle with both of your hands, with your palms face down and your arms in front of your body (choose a weight you are comfortable with). With a slight bend to your knee, let’s say about 120 degrees, drive your hips back, lowering your body a little, but don’t squat! Then in a quick motion, swing your hips forward while swinging the kettlebell at the same time. Make sure you are keeping your glutes and core engaged in this motion, and keep in mind that the motion should come from your hips, not arms. Afterwards, lower your weight down in between your legs and keep the swinging motion for about 12 to 15 reps.

I am a visual learner so, here is an excellent video that shows you how to properly do it: https://www.youtube.com/watch?v=q0jalJ-3e7U

2.  Kettlebell Goblet Squat

Kettlebell Goblet SquatThis is my favorite kettlebell exercise. It targets your legs, glutes, back and core. It’s a squat with a kettlebell in your hands! You need to stand straight, legs hip distance apart, hold the kettlebell in front of your chest using both hands, while keeping the elbows close to your body. Start performing a traditional squat by driving your heels into the ground, then pushing your hips back until your thighs are parallel from the ground. Return to the standing position by pushing yourself up with your heels, and then squeezing your glutes while you’re in the standing position. Repeat 15-20 reps!

3. Kettlebell Russian Twist

Kettlebell Russian Twist

Now let’s focus on those abs and obliques! Sit down with your legs bent, feet flat on the floor and legs about a hip distance. Hold the kettlebell close to your chest, lean back to a 45 degree angle, now rotate your torso, left to right with the kettlebell. To challenge yourself more, lift your legs up in a 45 degree angle while you’re rotating your torso! Try to do 20 reps (10 each side)!

Okay, now you have some new routines to try to help achieve your fitness goals, good luck!

Swing Yourself into kettlebell training

Do You Even Kettlebell?

By | Fitness | No Comments

Still too scared to step into a gym class? We have found the solution. Kettlebell training is one of the easiest, most practical forms of exercise out there. Anyone from a beginner level lifter to an elite athlete can reap the benefits.

If you think kettlebell training is just the new cool of weight training, you are absolutely wrong! Let us enlighten you with random historical fitness facts: Kettlebell training is a throwback to the origins of strength training. Imagine it is the year 1700 in Mother Russia, where farmers would use the kettlebells to weigh their crops and show off their strength in festivals, obviously to impress all the Russian ladies. The Soviet Army found it so effective, they ended up incorporating it into their physical training. Talk about lifting old school, Russian style.

Why do you think our team at DyerFitness wants you to try kettlebell training?

Here are five killer benefits to this dynamic form of exercise:

  1. It’s a total body workout – Lifting with kettlebells is all-in-one training. Think about cramming cardio, strength and flexibility into an intense one-hour session. Kettlebell training consists of compound movements, which engage multiple groups of muscles at once, compared to isolated dumbbell and barbell movements. We can say that this type of training will be the biggest bang for your buck.
  1. Easy to learn and adapt – No matter what age or fitness experience you have, kettlebell training is user-friendly to any crowd. Most of the movements are straightforward and easy to pick up, so you would be building muscle and breaking a sweat in no time!
  1. Great cardio – Just a few basic movements with the kettlebells can raise your heart rate. Training with kettlebells can push your heart rate up to 85% of your maximum, which is also a good benefit for burning calories. Kettlebell training can be a good alternative to running if you wanted to switch it up.
  1. Strengthen joints, reduce injury – While you’re having a blast lifting those kettlebells, the movements strengthen your connective tissues (cartilage, ligaments, tendons) and increase your mobility, thus reducing the chances of injury.
  1. Fun! – Working with kettlebells will never be repetitive and boring as your usual routine at the gym. There is a diverse amount of movements that will activate certain groups of muscles you thought never even existed. And face it, if you were bored at the gym, you’d end up standing around talking with your friends and not get anything done.

Know enough about kettlebell training now? DyerFitness offers Kettlebell and Rings classes throughout the week. Check out the schedule to register and get lifting!

View Class Schedule

5 New Years Solutions to Your 2013 Fitness Resolution

By | Fitness | No Comments

5 New Year Solutions to Your 2013 Fitness Resolutions

How to finish the New Year Strong.

-DyerFitness Find

Each year people make the same New Years Resolution,  “my new years resolution is going to be living a healthier lifestyle and take charge of my fitness goals.” These resolutions are made all across the world by millions. The sad thing about this occurring “epidemic” is that 75-90% of the people who make these resolutions do not stick with them. Simply because of what they want and what they expect are two different things. If you feel like you’re one of these people, don’t feel bad about it, simply read on and start today to become successful with your 2013 New Years Fitness Resolutions. Here are 5 tips to sticking to your news years fitness resolutions and how to finish strong this year.

5 New Years Solutions:

1. Have realistic expectations – Don’t try to get back to the size you were in high school. You’ll only set yourself up for disappointment. Pick a realistic goal that you can actually meet.

2. Make it personal – Pick an activity that you enjoy doing or exercise will seem like a chore. If you hate running, don’t torture yourself by trying to do it everyday. There are enough activities out there to choose something that you look forward to doing.

3. Start with simple goals and making the workout harder as you get stronger and more fit. It’s easy to get frustrated and give up if your goals are too ambitious. A short-term goal might be to walk five minutes once or twice a day, according to the medical institution. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.

4. Use the buddy system. If you have a workout partner depending on you, you’re less likely to skip exercising. You can also get the family involved. Instead of going to the movies, take the family on a bike ride or hike.

 

5. Don’t be too hard on yourself – If you do fall off the wagon, don’t feel too bad. Even prolific exercisers have bad weeks. Just make sure you get back at it eventually.