How much do you stretch? Part I Lower Body

Mar 21, 2017 Eric Toussaint 6 Comments

By far I would have to say that stretching is the most overlooked part of most exercise enthusiasts programs. There just never seems to be enough time. Personally I have to stretch to keep up with my martial arts training, but am just a challenged when it comes to time available.

Here are some simple lower body stretches that I try to perform two to three times a week.

Perform each stretch 2-3 times, hold for 60-90 seconds.

Kneeling Hip flexor stretch:

Piriformis stretch:

Lotus stretch:
I would recommend a progressions with the lotus, I struggle with this one

Hamstring stretch on raise object:

Quad Stretch:

Straddle Split:
I recommend a progression as well

Do You Need to Train to Destruction?

Mar 4, 2017 Eric Toussaint 6 Comments

Just how hard do we really need to train? Is more always better? How much is enough? These are tough questions to answer. Especially considering that we all come in various shapes, sizes, ages and fitness levels.

First and foremost anyone starting an exercise program should be healthy and medically cleared. I will of course tell you the easiest and safest way is to workout is with a qualified personal trainer or fitness coach.

Here is the approach I take with my clients:

Believe it or not most of my clients, whether they are athletes or stay-at-home-moms, follow a rather similar program. My programming is heavily focused on proper function and functional movements.

Function – meaning are you are moving properly – focuses on avoiding a situation where we are building fitness on top of dysfunction. Functional movements are exercises that provide strength building that has crossover into to the real world, or real strength as I like to call it.

The previous section is based on specific programming that may be above the average person’s base of knowledge. Again a trainer is a good idea – to be safe in your training you either need to know what you’re doing or train with someone that does and have good function.

All that is left in the scheme of safe and effective training is intensity. Here is where the largest variance lies with my clients. Each age cohort, and level of physical fitness, requires a different level of exercise intensity and is also the area of most potential risk and injury (assuming all conditions of function and proficiency are met).

Your level of intensity should be age and population appropriate and geared towards your current level of fitness. Someone beginning a training program that has been sedentary for a long period of time cannot be expected to train with the same intensity as an elite athlete. However it seems that some feel the need to always push beyond and this is a sure path to injury. Whatever your level of fitness, the intensity of training should match it and not exceed. Even an elite level athlete has his/her limits.

There are times when the general population or the athlete can push hard, but it must still be at measured pace. Most training programs are progressive. Even the most elite level athletes don’t take this fact lightly; a professional fighter doesn’t have a fight every day, and a runner doesn’t run a marathon every day. Many athletes actual taper their training programs as they are approaching a max physical output.

There is nothing wrong with maximal efforts when you are prepared, and I regularly encourage my clients to get involved in some type of competitive event to give them a goal and help them become more fit. But as I’ve said many times the output must be measured and prepared for.

Train hard but don’t train to destruction and watch how many maximal outputs you are performing. Then you will be one large step closer to training injury free.

What’s Your Winter Plan?

Oct 17, 2016 Eric Toussaint 6 Comments

Winter is fast approaching and outdoor exercise possibilities will soon be fast disappearing. Do you have your Winter plan together?

Let me make some quick suggestions:

The most obvious – Go skiing!!
Try some classes – spinning, zoomba, body sculpt etc.
Have you ever tried martial arts? If you are local try www.taiyimkungfu.com
Yoga and Tai Chi are great physical and meditative options.
Lift more weight…winter is great time to get strong.
Focus on maintenance as well, stretching, foam rolling, and rehab if necessary.
Get into a master’s swim program.
And last but not least get a personal trainer!!

Whatever you do plan and execute!!

I’m facing some foot surgery in about a month so I’ll be looking into very low impact options.

Let me know what your plan is and if you have any suggestions for my situation 🙂

Do you stretch enough?

Mar 9, 2016 Eric Toussaint 6 Comments

I know personally I could stretch more, and need to even more so now that I have started going back to my martial arts school. So the question is how much is enough to affect change? Studies show that stretching four times a week for thirty seconds per body part will yield flexibility improvements.
I know personally I could stretch more, and need to even more so now that I have started going back to my martial arts school. So the question is how much is enough to affect change? Studies show that stretching four times a week for thirty seconds per body part will yield flexibility improvements.

Watching football

Mar 9, 2016 Eric Toussaint 6 Comments

Football season has started and you may become an arm chair quarter back. With the ability to watch literally every game, there is a chance to become sedentary so what to do?! Here are some simple tips and tricks: Every time a touch down is scored do 10 push ups. Every commercial break do 20 body. Football season has started and you may become an arm chair quarter back. With the ability to watch literally every game, there is a chance to become sedentary what to do?! Here are some simple tips and tricks: Every time a touch down is scored do 10 push ups. Every commercial break do 20 body.

INDOOR CARDIO

Mar 7, 2016 Eric Toussaint 6 Comments

I know personally I could stretch more, and need to even more so now that I have started going back to my martial arts school. So the question is how much is enough to affect change? Studies show that stretching four times a week for thirty seconds per body part will yield flexibility improvements. it I know personally I could stretch more, and need to even more so now that I have started going back to my martial arts school. So the question is how much is enough to affect change? Studies show that stretching four times a week for thirty seconds per body part will yield flexibility improvements. it

New Year’s Resolutions

Dec 27, 2015 Eric Toussaint 6 Comments

Only 8% of people keep their New Year’s resolutions. How can we change this?! This advice of course will be dealing with health and wellness.

First and foremost come up with your plan, what do you want to achieve and how will achieve it. Don’t make your fitness goals unrealistic, don’t keep you real self and your ideal self to far from each other.

If you want to exercise more:

  1. Join a gym
  2. Get a personal trainer
  3. Invest in some exercise DVDs
  4. Join a running club
  5. Join a martial arts studio
  6. Start taking spinning classes
  7. Try Zoomba

If you want to lose weight:

  1. Pick a diet that works for you – Paleo, South Beach, Bullet Proof diet etc. All diets work if you stick to them
  2. Get an app on your phone to help track your meals and calories
  3. Make an appointment with a nutritionist
  4. Stop drinking alcohol or greatly reduce your drinks per week
  5. Cut out the sugar…you’re sweet enough

I would also use your phone or calendar to schedule all of your exercise and nutrition goals, make it a part of your life. The built in reminders on your calendar will help greatly in keeping you honest.

If this isn’t enough check our website www.jettllc.com or contact me directly eric@jettllc.biz and I’ll try and help.

Make your New Year’s resolutions a reality with proper planning and execution.

Happy New Year!!

How Not to Gain Weight During Thanksgiving

Nov 19, 2015 Robin Cermak 6 Comments

We all know that overindulging and Thanksgiving walk hand in hand. Here are some tips to help you stave off the holiday weight gain.

  1. Sign yourself up for a Turkey Trott race, nothing like a good run thanksgiving morning.
  2. Take a nice brisk walk after your Thanksgiving meal.
  3. Eat and chew slowly, it can take your body up to twenty minutes to feel full.
  4. Full your plate only one time.
  5. Have only one dessert.
  6. Have only one alcoholic beverage.
  7. Workout three days before and three days after Thanksgiving day.

I hope these tips help and have a very Happy Thanksgiving!!