WOMEN : LOWERBACK PAIN AND POOR POSTURE? QUICK 10MIN PROGRAM TO FIX THE PROBLEM

Welcome to the ''Flexibility/Stability Series''. The Next set of blogs is dedicated to people on the go with little or no time to train. Have you got 10min in the morning? Remember that 10min a day = one full training a week! So for most women with a big pelvis tight or Anterior tilt AKA (Donald Duck). Try this combo Camel pose for 30sec to 45 sec alternate with Hamstring Lean Feet against the wall for 6-8 repetitions. Since the pelvis is key to optimal posture, i thought this duo would be a great way to start the week! 

MASSAGE THERAPY & FOAM ROLLING FOR WEIGHT LOSS?

Tip of the day: I have noticed that foam rolling might have more benefits than we know. It's a great way of releasing fascia and mobilizing your spine. Now, I tend to believe that it is also a great way of triggering weight loss. You heard me ! WEIGHT LOSS! Lymphatic drainage massage is used by Massage Therapist to get rid of cellulite and more. When i think about it , Foam Rolling Horizontally the Erector Spinea could do the same effect if done right.

Foam Rollers tend to warp in time so i like to use a high density one... they last longer.

FROZEN SHOULDER: NO PROBLEM!

Frozen Shoulders are always a burden on people. In a lifetime, we all get a tight capsule at least once! So i thought maybe just show you guys a few moves you can do to loosen the capsule.

The 2 first pictures illustrate a manual stretch that should be gently performed. Simply align the shoulder and elbow and internally push down gently getting a greater ROM every time. Then take the elbow and perform the '' Sleeper Stretch'' as shown in the 3rd and 4th pictures.

HOW TO ADD CORE TO A BODYBUILDING ROUTINE...

Including Core and Functional training is sometimes hard for a Bodybuilder. Their routineS can contain up to 36 sets! To get to the point, it's not Crossfit. Since their program is sagittal plane dominant, the trick is just to include some twisting patterns that are relevant to the body parts worked. So here are two exercises you can add to your next chest and Back day.

Ex: Superset 1:Inclined DB press / Bent over row

Core move: Palloff press with Rotation

Ex: Superset 1:Floor Press / Seated Row

Core move: BOSU Walk-ups

You can perform 1-3 sets of 8 -12 repetitions. Remember not to over do it. '' Less is More!''

HOW TO MOBILIZE YOUR RIBCAGE

FELDENKRAIS ( shoulder to spine) Mobilization

Another important factor in keeping spine and the shoulder healthy is avoiding ribcage stiffness. In the US ribcage stiffness is the number one reason for supraspinatis tendonitis. In other words a common shoulder pain.

Mobilizing shoulder and spine with this method is a great way to avoid shoulder injuries in training.

HOW TO DO IT:
1-Place yourself in the position shown in picture no.1
2-While maintaining the knees together and legs bent at 90degree inhale as you open your ribcage show in picture 2
3- The purpose is to open and integrate one vertebrae at a time till you are able to fully rotate the upper body.

If you are stiff it may take 16-20 reps to acheive this goal. In the pictures shown below, you are seeing the beginner level of this exercise

THANK YOU TO ALL THAT FOLLOWS MY BLOGS!

Thanks to all that read my blogs and follow my Blogger! Thanks to all of you...

I love to workout and my work is a big part of my life. Sometimes tho, i wish had more time to spend with my family and friends. At 39 years old, i lost my dad and my grandparents last December. I wish i could come back in time and spend more time with them.

In this video, Vincent one of my best friends invited me for supper and this time, I took the time to have fun and also put him in an awkward situation (Brought my gopro lol).

So remember, that money and muscles are not everything in life. Its spending time with the people that are important to you and that matter. Remember that life gives you everything when you are born but takes it away as you age! LIVE LIFE TO THE FULLEST...God bless

http://youtu.be/QDFMJ-Kg08U

I WANNA GET A BETTER POSTURE... WHAT ARE MY OPTIONS?

POSTURE ... a world of possibilities! (PART 1)
In 2015, I have lancé myself into one of the biggest adventures of my life. I have Decided to learn as much as I can on how to get full postural restoration. My first contact with posture Was Becoming a specialist in 2003. Biotonix Sylvain Guimond Was the first man to Instructed me on how to use posture to help fix bread and injuries.

Then came the second phase which was also fascinating using the (2007) CHEK Institute method. The technique consists of bringing back balance between the inner and outer core while utilizing tonic and phasic muscles to recalibrate a posture. The results were very good and fixed many of my clients back pain and shoulder pain.

The journey continued in 2011 with the adaptation of Thomas Myers, Anatomy Trains. This method was very interesting as we use yoga poses to bring back balance in the posture through myofascial lines and meridians. The results got better!

This year I've taken the next step using the Postural Restoration Institute, bringing back balance in the diaphragm and giving fully restored motion in the joints. My shoulders never felt this good! Finally this month, I am learning how the Motricity of the eyes, vestibular system,scars,shorter limbs and jaw positioning can influence posture. Results....

This month, I'm doing clinical tests on all four options to see how they can be implemented to help and complement each other and also in what order should they be organized in. The results are coming soon stay tuned!

POWERPLATES WORTH THE MONEY?

My POWER PLATE adventure. PART1

I bought myself a power plate two weeks ago. I must admit that 3 years ago at Canfitpro seminar, I was asked to participate in a Power Plate training ending up in a massive headache and severe dizziness.

 From that moment on I had preconceived ideas of the whole machine and its efficiency. Now a few years later, I reattempt the experience but with a rehabilitative and muscle activation mindset. The first thing I did was to do my homework and try to see what would be the great frequency in order to achieve my goals.

 The latest studies indicated that a 30 megahertz frequency was ideal for increase mass and stimulation of phasic muscles. so far I've tried 30 megahertz mixed with isotonic resistance at a 30/70 ratio. the result were very ordinary and ended up with a slight overload of my nervous system. This week, I attempt a 50/50 ratio ak 40 megahertz frequency and got increased blood flow in the muscle and a massive pump. of course it's a little bit too early to say what will be the impact on my nervous system but I feel great. Stay tuned more to come..

TAPING MUSCLES OR FASCIA?

HERE IS A FUN ARTICLES ON KINESIOLOGY TAPING BY ROCTAPE 

TAPING MOVEMENTS, NOT MUSCLES

Nothing in the universe is static. Everything moves. Everything is dynamic. The human body is no exception. Movement is key to all healing regardless if your patient is pregnant or suffering from a car crash.

It’s time for change. A revolutionary change. FMT lays out the argument of why we’ve been doing it wrong for 100 years. It presents new ways of thinking about acute and chronic care. It integrates the best treatments with kinesiology taping to deliver the best possible patient outcomes.

Fascial Movement Taping (FMT) is a new way of thinking about our bodies. Based on the obvious yet largely overlooked concept of muscles acting as a chain, FMT’s revolutionary technique utilizes “longitudinal anatomy”, also known as the “movement patterns” concept. Quite simply, FMT focuses on the body’s integration of movement via multi-muscle contractions as a means of connecting the brain to the body’s uninterrupted fascial web in order to enhance rehab and athletic performance via cutaneous (skin) stimulation.

HOW SHOULD YOUR WORKOUT LAST TO AVOID INJURIES IN YOUR SPORT?

IAIDO, my passion that lead to my downfall. ..Part 1

Tonight is about seeing your sport in a different way. This whole ordeal with my shoulders started a year ago when i finally realised my dream to practice Iaido (samurai sword fighting). I Had prepared my shoulders for war and put aside enough money to pay myself a 1000 dollar samurai sword from Japan. I had prepared my rotator cuff and all my joints prior to starting the sport. One thing i should have known is that the rotator cuff alone will not cut it to prevent injuries.

The class starts with 200 strikes to the head with shoulders at 30 degrees of horizontal abduction and a 70 degree of abduction which is the scapular plane angle. At this point, you know that the pectoral minor will be over utilised and in time definite trauma to the fibres will be caused. If i started to enumerate the rest of the sport, I could write a book on micro trauma to the fibres and impingements linked to Iaido.

So where did i go wrong ? Wasn't i prepared for this? How could i prevent all these injuries?

Well guys, here is secret number one for preventing injuries in sport!

You have to determine the endurance factor that will need to finish the class with no injuries. In golf, we determine the endurance factor by calculating the number of swings and the time it takes to setup for a swing in a bent position. This determines, how much endurance for the lower back will be needed during the game.

The equation is :
No# shots X (setup time) sec. = total time of work on the lower back

So if my iaido class is an hour, how can 6 to 9 sets of rotator cuff twice a week save me from injuries?

VEGAN BODYBUILDING ''MEAL PLANS'' FOR MEN & WOMEN - WHAT ARE MY OPTIONS?...

BUILDING HYPERTROPHY USING A POLAR WATCH

Tip of the day: Hypertrophy is one of the most popular goal in gyms today. We like to put our hopes on supplementation and training techniques. At the end, how many are really happy with the results of all that hard work?

Today, i will show you how to calculate the perfect rest period to gain size! The easiest way is to buy a polar watch. I would recommend a basic Polar watch model FT2.

To use the watch, put the Polar Wearlink on the ribcage under your chest. Set the watch on the heartbeat monitor and try a set. You will notice that you heart might go to 150 to 160bts/min on a hard set. Now, all you have to do is wait till your heart rate comes down 30bts/min or around 120bts/min. Remember that each individual recuperate at a different pace. To gain size you must respect that variable.

CHOOSING THE PERFECT REPETITION RANGE IN YOUR PROGRAM

Tip of the day:In the last Article, I have shown how a polar watch can be used for hypertrophy. For today, let's clarify the rep range to use depending on your training goals.

In hypertrophy, I like to use Charles Poliquin's magic number "42 reps". To apply it in your program, here is an example: 4 sets of 10 repetitions, 5sets of 8 repetitions.... etc

What about strength? For that one, I like to follow Tudor Bompa's chart. In this chart, the rep range depends on the percentage of the 1RM used .

-100% to 95%=15 to 25reps
-95% to 90%=20 to 40reps
-90% to 80%=35 to 85reps
-80% to 75%=70 to 110reps

A Example : 90% for 3reps X 3sets, 95% for 2reps X 3sets and 100% for 1rep X 2sets.
In total, we have 17 reps and we are respecting the chart.

POSTURE CORRECTION THROUGH VISION

Watch "HOW TO SAFELY INSTILL EYE DROPS - POSTURE CORRECTION USING EYE DROPS & ANKLE STABILITY" on YouTube

https://youtu.be/sM5h1SB16vo

PRE AND POST WORKOUT SNACK GUIDE

Tip of the day: Today, there is a lot of information on nutrition. Opinions will differ from author to author. So here is a few tips from some of my favorite Authors : Tudor Bompa and Paul Chek.

How about a little Troubleshoot guide on Pre and Post Workout snacks.

Q.What should i take before a workout?
A.Make a Protein Shake (50 to 60 ounce)and add Banana and Berries.

-Drink 10 to 15 ounce before workout of mix (30mins before)
-If your taking Caffeine or Pre-Workout, its better to take it as the training starts(to avoid an energy crash!)

Q.What should i take after the workout?
A.Immediatly after you may take a yogurt to bring back the balance of the body from a negative to a positive((MacDougall and Al.,1995)

-Then take sips of the rest of the shake following the session.

Now as far as yogurt goes, Paul Chek recommends avoiding yogurts with fruit added as sugar is also added to the mix. Second the fruit added may also be over-ripened or too damaged to sell in the stores!(Eat,Move and be healthy! .,Paul Chek)

So the tip is: go organic on this one! I like ''Kefir'' its not a bad brand

BIGGER PUMP ON BODYBUILDING MOVEMENTS

Tip of the day:I love to boost my intensity of my trainings with ''The Proprioception technique".

So to give you a perfect example of this technique, we will focus on the Leg group today. If you're alone, to use this technic you will need an isolation movement.

A good exemple would be the leg extension. It is known to be a good bodybuilding exercise but its has the flaw of mostly working the outside of the leg(Vastus lateralis).

Next time to engage the inside of the leg just ''tap'' the inside of your leg(Vastus medialis) as you perform the exercise and rep it up (>20reps ). Its great for Hypertrophy and can be done easily with machines. For most muscles, you can isolated one limb at the time (unilateral) for better results. Remember to always put machine exercises at the end of your workout when your stabilizers are weak!

BIGGER CALVES NOW...

Tip of the day:

Q-On the subject of bodybuilding,who has trouble increasing the size of their calves?
A-Most of us! Now for you all,here is how to get a better contraction on the calves.

The Gastrocnemius or any exercise standing up,a good rep range would be from 8 to 12 reps(fast twitch dominant).

The Soleus on the other hand or calves raise sitting down, respond better to a rep range of 15 to 20 reps(slow twitch dominant).

To get back on how to increase the size of the calves, try this technique next time you do a calve raise:

1-just go to the top of the ROM.
2- contract your glutes and go 1'' higher and Keep a static hold for 1 to 3 sec.
3-come back to the starting position and repeat! Voila! instant CALVES!

HOW TO SAFELY INSTILL EYE DROPS - POSTURE CORRECTION USING EYE DROPS & A...

HOW TO SET A GOAL AND ACHEIVE IT - ''CORE VALUES EQUATION'' TO SUCCESS I...

BREATHING AND STRENGTH TRAINING PART 1

Tip of the day: Injuries are common in extreme sports and bodybuilding. Now if I were to tell you that you're breathing might have caused that injury, what would you say? How well do we know when and where to breathe?

 Normally, I trust the Axial loading method.We are meant to believe that we should exhale on the exertion phase. Are their exceptions to the rule?

This is what i learned from Dan Hellman. Inhalation always follows an extension (Axial), and exhalation follows a flexion. So conclusion: always follow the foetal position for breathing. If you are going away from the foetal position you must inhale and when coming back to foetal position you must exhale.

For example,in a bent over row with proned hands, inhale while pulling toward the belly button, and exhale coming back to starting position. Remember, this rule always applies when the load is not higher than (>80 1RM).

BREATHING AND STRENGTH TRAINING PART 3

Tip of the day:Breathing(Part 3).

We have learned how to breathe using two methods...The Foetal Position and using The Grip. Finally always find a way to mobilize your ribcage. Why? Because ribcage stiffness is linked to rotator cuff tears and tendoniditis.

Next time you start your workout try:Rectus Abdominis on Ball stretch,Foam Rolling or mobilizations like the ''Feldenkrais Shoulder/Spine Integrator''.Doing these techniques improve all your goals including hypertrophy!

BREATHING & STRENGTH TRAINING... PART 2

Tip of the day: Breathing (Part 2): We have learned the first rule of breathing using ''The Foetal Postion''.

Q:Now what else can influence breathing during exercise?
A:if you said the Grip,your dead on! Here are a few examples using Pushing and Pulling Patterns.

Pushing- Bench,Proned hands; Inhale(going down) Exhale(Going up)
- Standing One Arm push with Cable; Inhale(going down) Exhale(Going up)
-Db Inc Fly; Inhale(going down) Exhale(Going up)

Pulling - ChinUp, Proned hands; Inhale(going up) Exhale(Going down)
Supined hands; Inhale(going down) Exhale(Going up)
- Bent Over Rev. Fly;Proned hands; Inhale(going up) Exhale(Going down)

Remember that you must exhale through pursed lips to keep intra-abdominal pressure throughout the movement.

HOT OR COLD ... WHEN TO APPLY IT!

Tip of the day:Recovery from an injury is always a time consuming problem.So here is a COOL Guideline on a HOT topic.When do we use Ice or heat?How long? etc...Here is the troubleshot guide  to using ''Thermal Stress '' to our advantage:

Ice:It is recommended for recent injuries,and should be applied within 24hours of the injury.You can also apply ice for 10 to 20min every two hours for 2 or 3 days.The ice must be removed after the skin goes numb and pain free.Finally never apply ice directly on the skin!

Heat:Useful for Chronic or long-lasting injuries,spasms or stiffness.Heat is never a good idea if swelling is present.Ideally heat could be used for 20 to 30min and 2 to 3 times a day.One great thing about heat,its a great idea to apply on a chronic injury before exercise as it reduces stiffness.

TWISTING THE IGNORED TRAINING PATTERN.

Tip of the day:Did you know that 54% of the force delivered to any Throwing implement comes from the hip and trunk. In the Primal Pattern training, the twist is the most important pattern to work such an implement.When looking at a pattern, you will find four categories and with them the Top three exercises;

Basic(Beginners) :1-Horse Stance Series
2-Alt. Superman on Swiss Ball
3-Alt. Superman on the Floor

Stability(Intermediate):1-Prone Twister Feet on Ball
2-Swiss Ball Prone Bridge (one hand touch hip)
3-Supine Lateral Ball Roll

Strength(Intermediate,Advanced):1-two cable push,pull
2-Reverse Wood Chop
3-Cable Wood Chop

Power(Advanced):1-Turkish Get up
2-KettleBell Swings
3-Olympic Lifts or Tornado Ball Swings

Remember in most sports, the ''Twisting Pattern'' is very improtant so start twisting to better performances.

THIS ONE IS A MUST FOR ALL SPORTS where RUNNING IS INVOLVED!

Tip of the day: I have spoken on many articles about the many slings of the body. One of the most overlooked is '' The Deep Longitudinal System''.The DSL is important when running is involved.

How do i strengthen the DSL? The answer is by strengthening the bicep femoris. This Hamstring does a double action of assisting in force closure of the SI joint and causing tension through the peroneus longus with the conjunction with the tibialis anterior in stabilizing the foot and ankle.Here is a few exercises for the Bicep Femoris based on Axial loading(Hardest to easiest).

1-Romanian Deadlift
2-Goodmornings
3-Glute-Ham Ham Raise
4-Hamstring lean
5-Supine Hip Extension Back on ball + Leg curl
6-Machine Leg Curl

TONIC AND PHASIC MUSCLES... BRINGING BALANCE TO YOUR BODY?

Tip of the day:I see a lot of trainers trying to fix posture and yet fail to take away the pain of their clients.Its a hard task to fix due to many problems liked to myofascial lines and muscles imbalances.

To fix a problem,you must restore posture using the functional lines of the body and then find the muscles linked to the postural deviation.For today, here is a tip by Dr. Vladimir Janda:
Postural muscles respond to the dysfunction by tightening and Phasic muscles by weakening. An example of this is by looking a the classic Forward Head Posture.In this deviation the ''Postural Muscles'' are:

1-Upper trapeze
2-Pectoralis Minor
3-Cervical Erector Spinae
4-Lower Trapeze
5-Rhomboids

The Phasic are:

1-Levator Scapulae
2-Pectoralis Major
3-Latissimus Dorsi
4-Middle trapeze
5-Deep Cervical Flexors

Remember that you cannot strengthen Phasic muscles without stretching the Postural muscles first!

PUNCHING POWER AND BETTER REACTION SPEED!

Tip of the day:Faulty movement patterns are responsible for many injuries in the gym.For example,the Bent Over Row is probably the most butchered one.People tend to forget that the shoulder blade is meant to retract and protract.Yet the whole motion is done with a chopping motion and too much weight on the bar.

So today,ill give you an exercise to add to your routine that will work the ''Ipsilateral Functional line ''. Interested ? Well not only is used to increase punching power on your reverse punch but also strengthen your rotator cuff!

It will also work the Sartorius and core all in one! Answer: Try an Ipsilateral one arm pull with pulley at mid level in a lunge position.The hidden bonus in this exercise a faster retraction of your Jab!

COOL BENCH PRESS EXERCISE!

Tip of the day:Increase General Power on your bench by doing ''Variable Depth/Velocity Dumbbell Bench Press''.This exercise is performed by changing the depth and speed at every repetition.

This will keep your nervous system exited and increases the strength of the connective tissue.If you lack stability in your shoulder, you may perform the exercise with a Olympic bar.Remember never to go till failure and the rep range should be between 8 and 12 reps.

THE QUADRATUS LUMBORUM : FRIEND OR FOE?

Happy Thanksgiving to all! Before I go carve the turkey and be thankful for what I've got in my life, why not a little article about a powerful ally but also foe for some people really bad lower back pain.

Lately, I've been writing a lot about what triggers lower back pain and also what contributed to my own demise last week as I sprained my back. So for tonight, I'm going to try to keep it short and make a connection between the upper diaphragm and lower diaphragm of the body.

In many of my articles, I teach how to recalibrate the hips and also talk about how a sway back posture can lead to back sprains and also sciatic nerve impingement. The culprit is the quadratus lumborum.

First the definition :Quadratus Lumborum

1. flat muscle of posterior abdominal wall; origin, iliac crest, iliolumbar ligament, and transverse processes of lower lumbar vertebrae; insertion, twelfth rib and transverse processes of upper lumbar vertebrae; action, abducts trunk; nerve supply, ventral primary rami of upper lumbar spinal nerves.

So now that we got the unpleasantries out of the way, how do we correct and/or stretch? In Thomas Myers myofascial meridians for movement therapists, you can find great lateral line stretches that will level out your hips before you recalibrate the pelvis. One of the most popular ones is the side angle poses.

Or Even better try the Quadratus Lumborum Self-stretch from Bob McAtee's Facilitated Stretching book
4th edition page 64...

Inhibiting this muscle is vital for alleiving back pain and can be found in all good kinesiology classes. A good static stretch is the lunge stretch that also incorporate the hip flexors.

In retrospect as human beings, we are lateralized to the right and most of us right side dominant. So incorporate these stretches (RIGHT SIDE!) in your routine today and save yourself some back pain in the future!

MUSCULAR ENDURANCE for Sports Specific programs

Tip of the day:A lot of us like to body build and for others weight training is just complementary to a sport.One of my favorite topic is Muscular Endurance of Short Duration Method.Since so many sports require endurance i see a lot of people on cardio machine.To understand ME-S,you need to know that fatigue seems to occur in stages(Wilmore and Costill, 1988). Strength training at low to moderate loads with high reps train the slow-twitch and fast-twitch muscles to better respond to the dynamics of the sport.Like Tudor Bompa says: In plain letters continuous rowing is not a sufficient stimulus for improving ME-S.So all you have to do is perform the motion from moderate to fast tempo for a given time.

Here is an example for a fly swimmer of national-class:

1-Bent-Over rows 50% of 1RM- (2X30sec)
2-Lay on back arms above head,medecine ball forward throws -(2X20reps)
3-Abdominal V-sits - (2 X20reps)
4-Cable Tricep Extension 60% of 1Rm-(2X30sec)
5-Leg Extensions 50% - (2X30sec)

Now all you need is to modify the training to your specific sport. Enjoy!

REVERSE WOODCHOPS: CORE & PERFORMANCE IN ONE MOVE!

Tip of the day:I look at the dynamics of many sports and i find it interesting that many overlook some of the basic core movements that apply to the whole body.I have spoken in the past about ''Axial Loading'' and the wood chop pattern.Today i want to give you a quick tip on how a Reverse Wood chop improves your overall performances.

Exercise of the day:Reverse Wood Chop with Weight shift

1- It's an important key in functional stability of the core

2-In case of back pain,its strengthens the internal oblique which improves the stability of the spine .

3-As an athlete,it strengthens the Posterior sling and the Back Functional line.

4-In case of shoulder instability and injury, it is used as an integrated strength exercise to restore stability to the Rotator cuff muscles.

5-Including a weight shift to the movement(Lateral lunge) will work the Deep Frontal line which stabilizes each segment of the legs.

Finally improves your ability to coil in many sports like hockey,baseball and golf.Remember to make sure that sufficient thoracic Extension and avoid too much lower back Arch, so neutral spine is a must!

WANNA GET BETTER AT CHIN-UPS ? HERE IS HOW!

Tip of the day:I love to do chin-ups! So for today, I am going to help you increase your ability to perform this exercise with perfect form. One challenge of mine is that most people doing chin-ups have the tendency to compensate for a weaker side or often have pain due to a shoulder injury. The key revolves around ''The Back Functional Line''. In other words, your left latissimus dorsi and right gluteus are connected and vice versa! Most of us rarely activate the line in question. So next time you workout your back just perform one of these three exercises and focus and the weak glute.

1-Supine Lateral Ball Roll:(notice the side that as a hard time stabilizing the movement)
2-Bent over Row with Dumbbells (Alternated)
3-Reverse Woodchops

As for increasing reps: You may perform more isolated movements to increase Bicep strength like Concentrated curls. Unilateral movements are the best to avoid compensation for the weaker arm.

TIPS FOR FIGHTING A FLU

Fighting a Flu? Well here is a ideas on how to get better!

If you take proper care of your body, you will decrease your chances of fallingprey to the flu. The simplest, most effective ways to prevent the flu are:
• Wash your hands often

• Avoid refined carbohydrates that suppress the immune system

• Exercise regularly

• Get adequate sleep.

Supplements such as Sambocol™ (elderberry extract), Vitamin C and zinc can boost your immune system during the flu season.
If you come down with flu-like symptoms, in addition to rest and fluids, the best treatment is a homeopathic medication called oscillococcinum, the numberone flu medication in Europe. Clinical trials have shown that when it is taken at the first sign of flu, 63 percent of oscillo users exhibited improvement within
48 hours. There are no side effects and no drug interactions, so it is safe and wise to keep a box on hand. If this product is not available at your local health food store, it is readily available through the Internet. Although flu shots are government endorsed and federally funded, the greatest benefit seems to go to the companies making them and the medical personnel who administer
them. Keep yourself healthy, and remember that health does not come through
a needle.

Sherri J. Tenpenny, D.O. is the director and founder of OsteoMed II,Chek News Letter December 15th

PROGRAM DESIGN MADE EASY!

Tip of the day:When creating a program it is hard to know if all your goals are met but there are a few ways to simplify this equation.

1-Cover all your Primal Patterns(Bend,Twist,Squat,Push,Pull and lunge)
2-GOALS? In my case, I require some size and strength

3-Do i have some Pain and Aches and flexibility issues

4-Do i have a weakness or unstable joints

5-What is my time restrictions?

6-Respect Axial Loading 1-Vertical then 2-horizontal

7-Machine exercises at the end of the program
ETC......

So you see a program cannot be rushed, It needs to cover all your requirements and keeps you moving!

So here is an example of my situation:My goal is to be better in Taekwondo and increase my strength and size.I have lower back pain and a weak left shoulder and an unstable right hip. I have also a weakness in my lower abdominals and need to have a better core. Due to my busy schedule i have 30min to 45min max a day.

Well here is my program:
EXERCISE /Pattern /Type /Axial Loading
1-Turquish Get-up: Squat,Twist /Power / Vertical
(Squat Style)
2-Rack pulls(Deadlift) /Bent /Strength /Vertical

3-Dumbell press on /Push /Strength /Horizontal
Ball
4-Prone Jacknife on /Lunge /Stability, /Horizontal
Ball core
5-Lat pull-Downs /Pull /Functional stability for
back (no Axial Loading)
6-Greg Johnson's Window /(none) /Functional Stability for
Washer Shoulder
7-Tummy Vaccums /Stability and core for the
Abdominal wall

Enjoy the program and if you still have any questions send me a message in my inbox and i will answer.

FLATTEN YOU STOMACH IN MINUTES!

Tip of the day: Did you know that the old mighty quest for flat abs is easier than you think? Well here is a tip in the right way. In Anatomy trains the Deep Frontal Line is one of the keys. Most people tend to breath through the chest pushing organs below the belly button. If you want that nice flat stomach try Diaphragmatic breathing.
Here is what to do:

1.First lie on your back with loose clothing
2.Put one hand on your chest and one on your stomach.As Stephane Andre would say think ''Quicksand'' and let your hand on your stomach be a weight and sink in!
3.Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
4.As you inhale, push your belly/ stomach out and feel your stomach expand with your hand.
5.Slowly exhale through pursed lips to regulate the release of air while squeezing your belly/ tummy
6.Rest and repeat.

Now its time to bring the organs back up.

1-Lie on your back with your legs at 90 degrees at hip width and feet against a wall.
2-Perform a hip extension pushing against the wall and at the top perform one Diaphragmatic breathing and come back down
3.Rest and repeat.

Now your organs are higher and enjoy a new slimmer you.

2011 ARTICLES AMAZING STUFF

¤Tip of the day:A good way to find out if your training is balanced is to know the ratios For Agonist/antagonist for isokinetic movements:

Tudor Bompa has a great chart for that.Here are a few of the ratios with the muscles involved:

1-Ankle:Gastrocnemius/Tibialis anterior(3:1)
2-Knee:Quadricep/Hamstrings(3:2)
3-Hip:Spinal Erectors/Rectus Abdominis(1:1)
4-Shoulder:Anterior Deltoid/Posterior Deltoid(2:3)
5-Elbow:Bicep/Tricep(1:1)

Please note that this chart does NOT take for account your posture! Its just a basic chart.The mentality of this chart is that if a large muscle group is weak,the small muscle group have to take over the strain of the work. (P.110 of Periodization for Training for sports,Tudor Bompa)

¤Tip of the day:As promised,here is Step 1 of the McKenzie Method to treat your own shoulder(frozen shoulder or capsulitis).The shoulder pendular exercise is a slow swinging of the arm in a pain free arc of motion.Again may i remind you that the exercise is to be repeated 10 times a session and done every 2 hours or the day.Holding a small weight may also helps with decreasing the pain in the shoulder.Always work in a pain free arc of motion.You may go to Step 2 once your range of motion is increased and pain free.

¤Tip of the day:(from Robert McAtee)Trunk motion is very important.The lumbar and thoracic spine should be able to do flexion ,extension,rotation to each side and lateral flexion to each side.So if you want to check if you have good range of motion in each of the motion listed above,just assess yourself! Flexion= 90 degrees,Extension=30 degrees, Rotation=45 degrees and Lateral flexion=30 degrees.Did you pass the test?

¤Tip of the day:This one comes from Paul Chek. When adding Salt to your food make sure to use unprocessed Sea salt.Due to high levels of pollution around the world,salt from New Zealand offers a high quality salt and low levels of mercury and other toxic heavy metals.Salt can be excellent to maintain electrolyte and energy levels. If sometimes you become light-headed upon standing(due to low blood pressure) you may have low electrolyte levels!

¤Tip of the day:Today we are going to check an easy 6 step program to fix Frozen Shoulders.Before i start, its important to mention that if your not sure, always consult a physician! Also every step should be performed 6 to 8 times throughout the day or every 2 hours. Every exercise should be repeated 10 times.Now here are the 6 Exercises :1-Shoulder pendular exercise 2-Shoulder extension in Standing 3-Shoulder internal rotation in standing 4-Shoulder elevation in lying 5-Shoulder Elevation in Standing 6- Shoulder Strengthening- Isometric abduction in Standing.I will put the video of these exercises in the days to come.Remember that treating a shoulder implies stopping the sport or gym for the time you decide to treat the shoulder and i encourage to try all the exercise with the good arm before you start the program.More to come.........(taken from Robin Mackenzies - treat your own shoulder)

HOPE YOU LIKE THESE TIPS! STAY TUNED FOR MORE !

LE CERVEAU paradigme de 1%: MOTIFS Engram DÉFECTUEUSES

LE CERVEAU paradigme de 1%: MOTIFS Engram DÉFECTUEUSES

Bienvenue! . L'article de cette semaine est venue d'un de mes clients. Samedi dernier, j'ai complimenté Bob sur sa nouvelle chemise. Assez drôle, il a répondu que c' était une vieille chemise qu'il avait acheté il ya six ans. En fait, il a dit qu'il ne porte que 1% de sa garde-robe!

Donc, pour cet article, je tiens à vous faire réfléchir sur ce qui est un motif de engram défectueux. Ce concept peut être défini par la «loi de la facilitation". Quand une impulsion passe par un certain ensemble de neurones à l'exclusion des autres, il faudra le même parcours à l'occasion avenir, et chaque fois qu'il traverse cette voie de la résistance sera plus petite.

En un mot, nous devons comprendre que le 1% du cerveau est souvent vu dans tout ce que nous faisons. Notez que les gens en général aiment faire les mêmes exercices, manger les mêmes aliments et enfin porter les mêmes vêtements, encore et encore. Les résultats à la fin ... Nous nous créons des intolérances alimentaires et des blessures par la surexploitation a certaines fibres tout en travaillant sur nos préférés groupes de muscles (pects, biceps et les abdominaux).

Alors voici mes conseils pour éviter d'avoir un cerveau de 1% ... Essayez une grande variété d'aliments et de ne pas avoir peur d'expérimenter de nouveaux exercices. Faites ce que Bob a fait samedi dernier peut-être essayer sur une vieille nouvelle chemise que vous avez jamais porté auparavant!

SHORT STORIES From 2010 (Part 2)

¤Hey guys, Are you in a rut with your training program? Well, here is a way to spice up your workout and have multi levels of stimulations that starts from low to high. Its called descent to ascent of Primal Patterns. Here is an example: ``Lunges`` 1-Smith machine 2-Both arm support 3-Single Arm Hold 4-Walking 5-Jumping 6-Wobble Board Lunges. This can be done with any exercise and you have 6 progression to the lunge.

¤Here is a fun tip for you guys... Everybody knows that it is hard to gain size. Well if you want to create your own anti-cortisol: 500mg of vitamin C, 400units of E and finally 40mg of Zinc. Now when getting up in the morning try this combination!

¤If you are looking for a kickass technique for mass building, try doing a set of 6 reps at a 4-0-1 tempo followed by 8 reps of the next exercise at a tempo of 2-0-X. Rest 1m30 and then do a third exercise of 20 reps at 1-0-1 with the same rest as before. Repeat the trio as needed to blast any part of the body!

¤Have you ever heard of C.A.I.S syndrome. In short, it means Chubby Aerobic Instructor Syndrome. Its a study that showed that too much cardio can be catabolic. Remember cardiovascular training is great for the heart but in women can increase body fat percentage due to increased cortisol levels. Three times 30min a week is perfect combined with weight training for weight loss.

¤Here is one for all the women that would likes to have an amazing butt! Everybody knows the famous lunge ...but how many know how to activate the glutes properly .. Well here is a tip; next time you lunging, internally rotate your foot and press off the heel! Remember 7 women out of 10 can`t activate their glutes. Are we learning yet?

HOPE YOU LIKE THESE SHORT TIPS! STAY TUNED FOR PART 3. ..

SHORT STORIES FROM 2010

Here are a few short articles that i wrote in 2010!

¤Always remember that the latissimus dorsi must have full range of motion. If it gets short and tight , it become facilitated and will over-power the external rotator. And with the rotator being a major contributor to Shoulder stabilization no good can come out of it! And For anybody doing fitness or bodybuyilding i know having a full lat spread is essential to your routine...

¤Most food allergies are most likely to be reduced within 4 days after cutting it from your diet! And just to let you know when the body rejects a food , you are most likely to see it in your bowel
movement.

¤Many wonder why L-Arginine and glycine are so popular in bodybuilding today. Well Creatine is not an essential nutrient, but it is manufactured in the human body from L-arginine and glycine so before thinking of which creatine is the best, why not try a little of these products to enhance your next workout! Now you know why Pre-Workout drinks are so effective and popular!

¤Everybody knows that in training there are many microcycles involved in a year: Hypertrophy phase, Strength Phase , Muscle definitions phase etc.... Between these phases, many like to do a low intensity week. Tudor Bompa calls them AA phases or Anatomical Adaptation. How to do this ? Easy, you must select a Lower Body movement then an Upper body movement and end with a core or mid section movement. Once done, perform them in a circuit with 30sec rest between exercise and repeat four time the circuit non-stop. Make sure each set is Not done till failure so you can finish the Sets.

¤Well guys let`s talk fat burn! Everybody does plyometrics? or do they? Well here`s a test to find out if you are ready to add jumping to your fitness routine! Take 60% of your 1rep max on the squat and and perform as many reps as you can in 10 seconds. Now if you have at least one rep per second, you are ready for plyometrics.

HOPE YOU LIKEd THESE SHORT ARTICLES! Ill be posting more in the future! Thks for reading ...

BACK AND HIP PAIN - A MIND AND BODY CONNECTION (PART 1)

BACK AND HIP PAIN - MIND AND BODY CONNECTION (Part 1)

Hi everybody! The article of this week is inspired by something that happened to me yesterday. it was 8 o'clock at night, I was putting the weights away and getting ready to go home and have supper. when all of a sudden, I feel a pull in my hip as I was lifting the trap bar to prepare it for tomorrow's appointment. The next two hours were the most horrible experience relating to my back in years!

I go crashing on the floor and from this moment on all I could do is lie on my back. I treat lower back pain all day long and hear stories from clients never to truly realize the pain and agony they went through. So here I am stuck on the floor wondering what my next step is. Should I call for help or call 911?

1- The first thing you want to do is remain calm.
2- The next thing I did was try to crawl in a mammalian position to my phone and alert my girlfriend of my situation.
3- The next step was to wait till my body fights the inflammation and allows me to regain some mobility.( about 30 min)
4- At this point, I can partially get up in a hunchback position allowing me to grab my can of Yunnan Baiyao. (Reduces swelling fast: a must have in emergency situation)
5- Although you have regain mobility and sprayed the area, pain is still a whopping eight or nine on 10. My next step is to reach for a higher shelf where i store ibuprofen (motrin or Advil or robax)
6- Regaining 70% of your mobility (including the ability to walk) will take about 2 hours.

At this point I was thinking what might have caused it?Did all the pressures of life get to me? (work, family,relationships). Lately , i was working around the clock and with the whole family sick with bronchitis, i spent my entire week up all night getting very little sleep. The last straw was almost losing my dog precious to allergies. I had to go 2 days in row to the emergency room while her face and tongue swelled up almost chocking to death.

MY ADVICE: if you feel that life at a certain point is just too much and you are feeling overwhelmed...You are mentaly and physically exhausted... "beware of strenuous activities or heavy lifting". It is in my opinion the number one cause of strains, back pulls and hip bursitis. Take it easy and take time to rest!