Trick To Have Really More Energy

energy

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

Often, during the day, we have a loss of energy. There is a trick I learned at my first karate class when I was 6 years old- At each class our Sensei (teacher) taught us how to breathe. There are 2 types of breaths :

Breathing with the upper body

This is the breathing that most people do. We can recognize a person who breathes from the top of the body because the shoulders rise with each inhalation . This type of breathing is not good because it reduces your performance, your well-being and your energy.

Diaphragmatic (abdominal ) breathing

diaphragmatic breathing

It’s diaphragm breathing. For simplicity, it’s abdominal breathing. This type of deep breathing calm down immediately, improves your well-being, increases your performances and your energy.

Here are some scientific studies on the beneficial effects of diaphragmatic breathing because the list is long. Scientific study Aa , Bb , Cc , Dd , Ee . It’s this type of breathing that is taught for fighting sports, singing, meditation, yoga, public speaking, etc.

Try during these next days to identify what type of breathing you do. You can put a reminder on your smartphone because it’s a test to be done over several days. The principle is that every time you realize that you’re breathing from top, made deep breaths to do the diaphragmatic (abdominal) breathing. You’ll quickly notice that you feel much better after that with a better state of mind.

The idea is that you’re more used to breathing with the diaphragm to have more energy in the day.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Heat Illness

heat illness

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Every summer, hundreds of people experience sun-related illnesses and heat. Being prepared and hydrated avoids theses situations.

Why

When an athlete exercises, his/her body temperature increase and the body sweats to cool the body. During this process, body fluids and electrolytes are lost. If the boy is not recharged with fluids and electrolytes, it’s dehydration and it increase the risk of heat illness as a heat stroke.

Symptoms

Symptoms are :

  • Chills

  • Dark colored urine

  • Dry mouth

  • Headaches

  • Thirst

  • Weakness

If the heat illness progress, there are more serious symptoms like :

  • Difficulty breathing

  • Body temperature increasing to dangerous levels

  • Muscle cramps

  • Nausea

  • Tingling of the limbs

  • Death

How to prevent

The most effective treatments for heat illness are :

  • Proper training for the heat

  • Fluid replacement before, during, and after exertion

  • Appropriate clothing (light colored, loose fitting and limited to one layer)

  • Early recognition via direct monitoring of athlete by other players, coaches and medical staff

  • Monitoring the intensity of physical activity appropriate for fitness and how an athlete has acclimated to conditions.

  • If possible, having an athletic trainer on site during events and practices to properly prevent and treat heat illnesses.

In situations where the training program is intense or during a trip in a hot climate, an athlete should limit the intensity and duration of the training session. Thereafter, the athlete will increase the training’s intensity for a period of 7-14 days to allow to the body, the time to adjust to the climate and environmental conditions. For athletes with respiratory, gastrointestinal or other diseases, they should especially evaluate these new conditions.

When an athlete should hydrate

hydrate

It’s necessary to hydrate before, during and after a training session. Drinking 47cl (16 ounces) of water is recommended 1 hour before exercises. Hydration should continue with 11-23cl (4-8 ounces) of water every 15-20 minutes throughout the effort

There is a trick to track the hydration’s level is to weigh before and after a physical activity. If the athlete is lighter after a physical activity, this means that there a deficit of fluids (indicated by weight loss) and it’s necessary to recharge them. For the next physical activity, it will be essential to drink more to evaluate the losses (perspiration). An athlete who loses more than 2-3% of his/her bodyweight during exercise may decrease the performance and the body’s physiological function.

If the athlete is heavier after a physical activity, it means that there is a surplus of fluids (indicated by gain weight). For the next physical activity, it will be essential to drink less to evaluate the surplus.

How to treat it

When you see signs of heat illness or heat stroke, it may be an imminent danger of death. It’s necessary that a person immediately call for medical assistance while you’re cooling the person at risk.

Treatment included :

  • Getting the athlete to a shaded area

  • If it heat stroke, cool the athlete rapidly using cold water immersion. If immersion is not available you may use spray from a hose, cold water sponging, or placing cold towels over the entire body

  • Monitoring body temperature

  • Providing cool beverage if possible (i.e., if the athlete doesn’t have altered consciousness).

  • Getting medical assistance as soon as possible.

Heat exhaustion is a type of heat illness that can happen after several days of exposure to high temperature and improper or unbalanced fluid recharging.

Statistics

  • Heat stroke is a type of serious illness related to heat. It can cause death to athletes and this is probably the leading cause of athlete death during the months of July and August.

  • The body produces 1.8 liters (a half of gallon) of perspiration to cool the body every hour. If there are not enough fluids or the heat is overwhelming the body, the person may develop heat-related illness.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

How To Do Trap Bar Deadlift

 trap bar deadlift

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

 

Audio file :

Standing in the center of the trap bar (be careful, if you’re badly centered in the trap bar, there will be a lateral instability). Your legs are slightly spread with your back rigid and a little bit arched :

Bend your legs to have your thighs a little closer to the horizontal. This position may be different from one person to another depending on the morphology and ankles flexibility. For example, a person who has long femurs and long arms will have thighs a little higher than the horizontal. A person with short femurs and short arms will have thighs horizontally

With your arms outstretched, take the handle, being careful to center the grip of your hands. Be careful with a heavy weight because a non-centered grip will rock the trap bar forward or backward.

Inhale and block your breathing. Squeeze your abs and your lumbar region. Lift the trap bar by straightening your legs being careful to not round your back during movement. Exhale at the end of the effort.

trap bar deadlift

Maintain the extension of your body (your body is straight) for 2 seconds and go down with the trap bar keeping your abs and your lumbar region squeezed

The trap bar deadlift works all your muscles body as the classic deadlift . The difference is that the central position of the bar makes it possible to limit the tilt of your torso which reduces the intensity of the work of the glutes and the lumbar region and transfer a part of the effort towards the quadriceps.

It’s for this reason that the trap bar deadlift can be included in a specific program to work the thighs and can replace squat in some cases.

The upper part of the trapezius work deeply with heavier weights.

Note

For people who suffer from lower back, this exercise is safer than the classic deadlift.

Share this article if you think it can help someone you know Thank you.

-Steph

Triceps Stretching

stretching

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

triceps stretching

stretching, triceps, anatomy, muscle

Standing or sitting with your back straight. An arm glued to your head with your elbow bent at 90° :

  • Take your wrist with your other hand and pull slowly while trying to bring your elbow behind your head.

  • Maintaining the stretch few seconds while breathing slowly

This exercise stretches mainly triceps, teres major muscle and latissimus dorsi muscle.

Variant : To accentuate triceps stretches, you can do this movement with your elbow bent and your hand on your elbow to bring your arm slowly behind your head.

Another exercise

triceps stretching

stretching, triceps, anatomy, muscle

Standing or sitting with your back straight. An arm glued to your head with your elbow bent and your hand touches the upper back. With your other hand, take your elbow and pull it slowly while trying to bring our elbow behind your head.

This movement stretches the teres major muscle, triceps (long head) and a little bit the latissimus dorsi muscle

Variant : It’s possible to pull on the hand rather than the elbow. To intensify streching, we can can do this exercise with the arm raised against a wall.

Note : These stretching exercises for triceps are important to prevent tearing during heavy triceps exercises and also during heavy pull-over or pulldown. Pulldown exercise stretches a lot the long head of triceps.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.

Cable One Arm Tricep Extension

tricep

It’s getting hot and workouts are a little harder. With the heat we must breathe differently and drink a little more water, it’s summertime. What is funny with summertime is that there are fewer people in the gym like in winter. People drink their beer outside in the evening, it’s good but they don’t have to wince when a warrior walk in front of them ! Jealousy not good ! Ahhaaha!

Today was chest – triceps – calves. There is an exercise that I find cool for triceps, cable one arm tricep extension. With this exercise you balance the power of your left and right triceps.

Place yourself standing in front of the cable machine’s weight stack; Take the cable as the picture; Bench up slightly forward and take the cable so your arm makes an « L »; Pulls the cable down and back so that your arm makes an « L ». Attention your elbow stick to your body throughout the exercice.

cable one arm tricep extension

You have to feel your triceps working well and not your shoulder, if that’s the case, you must reduce weights because it’s too heavy for the moment.

What I have noticed is when you use different cable machines, weights can vary. Perhaps this is due to the wear of the machine. The problem with machines is that when you have to repair, sensations are different. In these situations, I test several weights to feel the work effect on the triceps and that’s OK.

This the exercise I suggest you to balance your triceps, maybe you know another ? Which one is it ?

-Steph

Cardio

cardio

I do my cardio every Sunday morning (sometimes I don’t do it when I drank too much alcohol on Saturday). I do this for my breath work, transfer of weight on my legs and keep my bodyfat level. I am 175 cm (5.74 ft), 78kg (171.9 lbs) and 8% bodyfat, I have a proper physical.

Oh stop, I found a super important stuff: 4 beers cancels the training of the day and it’s useless to train the next day because the testosterone level has fallen too much to help recover. I’ll write about it.

People often wonder what distance I do or how many calories I burn. I do a hill program on the treadmill at the level 9 of 12 for 50 minutes => Calories: 645; Distance: 7.04 km (4.37 mi); Speed: 8.5 km/h (5.2 mph); Incline: 3.3%. Everytime it’s the same reaction: « Oh only ?!? » and they explained that I should normally have better results.

3 years ago when people gave me this kind of remark that annoyed me and it made me doubt of my performance. Yesterday, a member of the gym told me that with the elliptical machine, he burned the same number of calories in 30 minutes.

cardio types

Now, you know in my head, I say « Fuck you ! Who do you think you are, if you have a better physique than me I hear you, otherwise, Fuck you ! » and it’s rare I meet someone who has a better physique than me. I don’t live in a city where there are a lot of professional athletes.

I like running, I like to stompling the ground, I like to feel the weight of my body on each leg. Small, my karate teacher made me run and I learned to like it. I run for 50 minutes at an average speed of 8.5 km/h (5.2 mph) with an average incline of 3.3%. I know I can do better because there are people who do better than me but people that think I didn’t do enough can do it ? I don’t think so, NO !

How is possible that people who have less good physical than you can afford to tell you that what you do isn’t enough ? They’re HATERS, it’s the only answer I found. Trying to understand why they say this type of comment is useless.

Doing the type of cardio that you like and progress. People will tell you to do this and that but they don’t do the quarter of what you’re doing. Dr Dre said something like that in his latest album « Compton », it’s « All in a day’s work ». You must stay focus on your progress and ignores the others. You’re doing this for you, not for someone to congratulate you. It’s to make you congratulate yourself, that’s all.

-Steph

Tai Chi

 tai chi symbol

I was talking with a friend who told me he was pretty stressed out since the beginning of the year. He made good weekend where he drinks a lot, it’s good but problems is the aftermath: stomach ache, headache and even vomit. And he asks me how I destress. Well, my first answer, sex, but you can’t do it anytime and anywhere.

Then I told him about Tai Chi, I do it 10 minutes in the morning after I waking up and at night before bed. That is a meditation in motion and that’s cool. Personally, I’m a martial arts fan so this is definitely something I like.

tai chi meditation mouvement girl

What is practical with Tai Chi is that you can really do it everywhere, just a small space and to concentrate on breathing. In case of stress or great pressure, isolate you and concentrate on your breathing, it’s very effective. Try, take a moment each day just to breath deeply, you’ll see, guaranteed effect.

I am not a Tai Chi’s specialist but I have a 10 minute video which shows movements. Click this link.

tai chi meditation movement boy

What is funny with Tai Chi is that the movements are done slowly, it help to be focused on the decomposition of movement and breathing, but I’ve seen a fight and this is just as effective as Kung-fu or Taekwondo. I don’t do massage to destress my body and Tai Chi destress my body and my mind simultaneously. ALL FOR FREE.

My friend is going to try and he will tell me if it works or not. Do you already try Tai Chi or do you have another trick to destress ?

– Steph