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Assessment’s Assessment’s Assessment’s!!

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One of the main assessments I complete with all clients is a Functional Movement Screen (FMS). FMS is a screen that puts you through 7 movements. These seven movements tie into your everyday lifestyle, whether you are sedentary all day or you are moving all day. These seven movements are completed in a way that puts your body in a vulnerable position to help us trainers see where your strong points and weak point are and your balances and imbalances. With this screen we can further help you reach your goals a lot easier.

I brought this video out to show that not only should everyone be assessed thoroughly before training, but even high caliber athletes at all levels should be assessed regularly to gain muscle balance and optimum performance from the body. Check out this DyerFitness Find: Nike Football Training Camp

Insight On Female Fat Loss

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A lot of female members ask me, “How can I lose weight in my mid stomach area, thighs, and butt?”

I used my knowledge, did some research, and found this quick little video on Female Fat loss when it comes to diet and training. Now if some of you remember, i posted a video on Nov. 13 2012 Weights Vs. Cardio . This too will play a big role in weight loss goals. For very visible changes, you must take care of at least 2 of the many aspects of fitness: Weight Training and Nutrition. Check out this video by Dr. Jade Teta of Metabolic Effects.

IntoSport Insight on Proper DeadLift Technique

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It is an ongoing pain for trainers to see their own members trying to execute any type of exercise incorrectly with poor form and/or technique. In the gym, one of the most common exercises that is executed incorrectly is the DEADLIFT. Here are a list of the most common flaws I see in DeadLifts:

-Nasty Hunch Back

-Dreaded Heal Lift

-Poor Leg Spacing

Those are just a few common mistakes I see. I have found a great video by IntoSport.com that goes in depth and provides a step by step guide on how to complete a proper deadlift. There are many videos out there that can teach you how to complete a proper deadlift, but this one I found breaks it down the best.

Take a listen to the key points in this video. If you find yourself still having troubles completing this exercise then A.) the weight might be to heavy, or B.) you aren’t ready for this exercise yet and you should consult with a Personal Trainer to check it out.


Live Nista Weekly Feature

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Shop Healthy | Eat Healthy

Making sure to eat right is not always easy, especially when fast/convenient food is everywhere. Who wants to make a homemade meal from scratch when you can buy a frozen one? This was how I felt before I realized the damage I was doing to my body by not paying attention to what I was eating. A year ago my eating habits were horrible, I ate out twice a day and home-cooked meals consisted of frozen pizzas, chicken strips, and french fries.

A healthy diet is an important part of weight loss and more importantly, your overall health. By changing my eating habits, I am now happier and healthier than I have been in years! Here are some tips on what to lookout for at the grocery store:

1. Do not buy anything that is pre-made and frozen. If the directions say anything like preheat oven to 350 degrees and put in for 15-35 minutes, WALK AWAY. These foods are generally high in calories, fat, salt and preservatives.

2. Buy whole wheat products instead of its white counterpart. Whole grains are good source of fiber and other important nutrients, such as selenium, potassium and magnesium. These nutrients are an important part of weight loss and have been shown to lower risk of heart disease, diabetes, certain cancers and other health problems.

3. Look at the Nutritional Facts before buying anything. This one was a real an eye-opener for me. If you want a quick and easy way to know if something is good or bad for you all the information is right here.

  • An average woman should be eating 1500 calories per day. So when you are looking at the label make sure you aren’t getting 500+ calories from one serving of anything. ALWAYS LOOK AT THE SERVING SIZE. This varies for almost all products so make sure that one tablespoon of that salad dressing isn’t 40 per cent of your daily intake of fat.
  • Always look at the amount of sodium and sugar in the product as well. As a rule of thumb, don’t buy any products that have over 20 percent of your daily sodium per serving. Avoid products that are high in sugar. An average woman should have, at maximum, 30 grams (that’s six tablespoons)  of sugar per day. A can of coke has 39 grams. Having too much sugar in your diet has been linked to higher risk of heart disease and diabetes.

4. Don’t buy desserts… If they aren’t in the house then you won’t eat them. If I really want a dessert then I have to leave my house and go get one. Most of the time I don’t want to make the effort so I save myself a few hundred calories of fat and sugar just by being lazy 🙂 Another good rule to put in place is to walk to the restaurant/ grocery store if you are going to get a dessert. You will get in some exercise and won’t feel so bad eating that dessert after your walk.

5. Buy lots of Fruits and Veggies. This is nutrition 101, vegetables and fruit are full of essential vitamins, nutrients, minerals and fiber that your body needs. Fruits and vegetables are low in calories, so you can eat more of them without going over your recommended daily calories. This means you can eat more food without feeling guilty. Some other benefits of eating more fruits and veggies is that they prevent disease, aid weight los,s and are cheaper than buying meat. The best part about eating fruits is that they have natural sugar and that you don’t have to worry about your sugar intake (a great dessert alternative).

  • Buy prepackaged salads (not the ones with dressing)  they are great way to get in some veggies. All you have to do is chop up some veggies and you are ready to go.

6. Make sure to buy some lean protein. This can come from skinless chicken breasts, lean beef, fish, egg whites, beans, dairy and protein powder. It’s important to include protein in your diet especially if you are working out. Your muscles need the amino acids found in protein to repair and build. An adult woman needs 46 grams of protein per day.

7. Don’t go to the store when you are hungry. Junk food will look way more appetizing and you will end up bringing it home with you.

8. Do not buy pop or other sugary drinks. They are full of sugar and empty calories. If they are in the house, you will drink them. Do not buy them and tempt yourself. By cutting out pop, you will save thousands of calories per year. Drink water instead.

9.  Plan ahead and make a list. Double check you have all the ingredients for your recipes. Making a list makes going to the store a breeze and you are less likely to buy snacks that aren’t on there. Also, if you have all the ingredients for your meals at home, you are less likely to order a pizza. You’ll save yourself time, money and calories.

10. Treat yourself once in awhile. If you are having an intense craving for chocolate chip cookies instead of buying a full box head to the bakery and get a couple of fresh baked ones. That way you can eat what you love but in moderation! 🙂




DyerFitness Find

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Waste Your Waist with Weights

by: Brett Klika, CSCS, Director of Athletics at Fitness Quest 10 in San Diego, CA

I cannot stress enough to weight loss clients, general fitness, and all other clients how important it is to incorporate weights into their fitness program! This video dummies it down for you to understand where we as trainers and fitness coaches are coming from when we say “incorporate weights into your fitness regimen” LET”S GO!!

Live Nista’s Weekly Feature

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Paddle Boarding Is Awesome

If you ever get the opportunity to go paddle boarding, don’t think twice, just do it!

I am not a strong swimmer. Correction, I have paralyzing fear of drowning. Though usually I feel really uncomfortable around any sort of water sport, after trying paddle boarding I am a changed woman.

When I arrived at the rental shop my nerves hit hard and I had a hard time filling out the liability form. Getting onto to the dock I was a wreck, but after securing my life jacket as tight as possible and receiving a demonstration on how to get on the board and stand up, I started to ease up.

The first few minutes on the board were nerve racking but after some positive encouragement and threats of abandonment from my friends I stood up and was off! Starting off near Granville Island we had two options:

1. Head towards English bay.

2. Head towards Science World via False Creek.

We chose False Creek because of the calmer waters and the promise that we might see some sea lions on our way. Even though I did end up falling into the water (P.S. the water in False Creek is as gross as it looks), I loved the whole experience.  When you are out on the water and paddling, the whole world seems to melt away. And that’s not mentioning the amazing workout.

The whole trip to and from Science World took two hours. On the way I got a city view that I would have never seen from land, got to meet some new people(fellow paddle boarders and curious tourists) that I would have never met otherwise, and burned some serious calories.

Going paddle boarding was an amazing experience that has taught me that I can do water sports and not fear dying. It is also relatively inexpensive compared to other water sports that generally require a boat. Renting the board for two hours costs around $40 but i have found that a lot of places offer special rates during the week.

If you are planning on Paddle boarding in the near future here are some tips/suggestions:

  1. At the rental shop they will give you an option between a stable/slow board and a board designed for speed.  The chances of falling into the water with the stable board is 1/20, on the fast board it is 1/5. I chose the fast board …and fell in.
  2. I really wanted pictures but didn’t want to risk ruining my camera or phone. Before you head out stop by any store and pick up an inexpensive waterproof disposable or buy a water proof case for your camera/phone. (picture above is courtesy of redpaddle co)
  3. Bring a water bottle. I got really thirsty while paddling and it sucked not being able to rehydrate.
  4. If you get tired, sit down or get down on your knees and paddle. It is easier but is a lot slower.
  5. Don’t bring anything with you that you may lose if you fall in (keys, cell phone, expensive sunglasses, etc), you will be strapped to the board via your ankle and won’t be able to dive down to find them.
  6. Be prepared for some work. The paddling can get tiring after a while.
  7. Have fun and paddle like a boss.

Live Nista Weekly Feature

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Slow Cooked Pulled Chicken Tacos

One of my favorite types of food is Mexican!

It is spicy, has tons of bold flavors, and most importantly it can be healthy.  I love tacos and I have recently discovered a recipe that is not only low in calories, but is easy to make and amazingly delicious.

What you need: A slow cooker, two chicken breasts, 2 cup chicken broth, 2 tablespoons  taco seasoning, 1 teaspoon ground cumin seeds(optional), 1 teaspoon garlic powder, chilli pepper to taste(optional), cilantro, onions, limes, tomatoes, taco sauce(optional) and whole wheat tortillas.


  1. Dissolve the taco seasoning, cumin seeds, garlic powder, and chilli pepper into chicken broth.
  2. Place the chicken breasts into the crock pot and pour the chicken broth over top.
  3. Cover and cook on low for 3-5 hours.
  4. Before you take the chicken out of the crock pot dice up one onion and one tomato into small cubes. Slice limes and chop the cilantro into fine pieces.
  5. With two forks, shred the chicken meat into bite-size pieces.
  6. Place the shredded chicken into a frying pan. Pour in a little bit of the left over broth and a small amount of taco sauce into the pan. Stir the chicken and the sauce together over medium heat for two minutes.
  7. Warm the tortillas by placing them in the middle of a wet tea towel and putting it into the microwave for 20-30 seconds.
  8. Build your taco…Chicken, onions, tomatoes, sprinkle of cilantro, squeeze of lime and because I like it hot … tabasco sauce and some picante salsa on top.
  9. Eat those tacos like a boss.

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Full Body Work-Out Of The Week

Hey everyone, this is my choice of the week for full body work out. Try this out, let me know what you thought of it. All you need is a resistance band and your body.

3 rounds of UGLY 30

  1. 30 push up
  2. 30 squats
  3. 30 bicep curls
  4. 30 walking lunges
  5. 30 tricep extensions
  6. 30 chest presses
  7. 30 curtsey lunges
  8. 30 front shoulder raises
  9. 30 full sit ups
  10. 30 fron plank gorillaz