Accidental Genius

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

There is an interesting book by Mark Levy named Accidental Genius . This book explains a method to unleash your creativity and brain’s power to find solutions to your problems.

This book doesn’t speak to the fact that supposedly we use only 10% of our brain but rather that we underestimate an important thing, write what we think. When we think without written support, we deprive ourselves of an enormous source of structuring thoughts. Our thoughts go further and more structured when we think in writing than when we think in our head and we forget those thoughts very quickly.

Unfortunately, there is a difficulty. It’s that we write very slow compared to the speed we think. But Mark Levy has a method to overcome this difficulty, it’s free writing.

Free writing

write, pen, free, writing

Choose a problem that takes your head, take a piece of paper or open a document on your computer and start writing all that happens in your head.

For exemple, if you wan to start a company, the problem can be : « how can I start a profitable company as soon as possible ? ». Like a brainstorming, you write a maximum of idea in a minimum of time. To ease this process, ,you write without paying attention to grammar, vocabulary, syntax, punctuation, etc. You write with lots of mistakes to make it fluid. Anyway, you don’t write for someone, you write for yourself so you can let go, write whatever you want.

When you have a moment where you block, keep writing. You can write 40 times the same word, it doesn’t matter. As you continue to write, you will force your brain to find other ideas and to return to the flow of thoughts. It’s advisable to do this for 10 minutes.

I tested this method and it’s surprising but I have to use it more often to develop this skill. What I like with this method is that I can use it for all areas of my life and it takes 10 minutes in the day.

My question is, are you also going to test this method or are you one of the people who reads my blog to make yourself feel good ? What are you doing ?

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 .

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Sudden Cardiac Death

sudden, cardiac, death, hearth, sport, athlete, scd

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.

Sudden cardiac death (SCD) is an extremely rare event. The most common reason for cardiac death related to sports is the cardiomyopathy hypertrophic, an abnormal enlargement of cardiac muscle. It’s a rare heart disease that predispose a person of SCD because of physical exertion.

Commotio cordis is another reason for SCD. It’s a direct trauma to the chest at a specific moment in the cardiac cycle and this trauma triggers a dangerous arrtyhmia (abnormal rhythm) of electrical system of the heart. A commotio cordis usually arrives in sports where a blunt projectile, such as baseball ball or hockey puck, hits the athlete’s chest.

Treatment

Cardiac arrhythmias that threaten the lives of young athletes are very difficult to treat. The immediate use of AED (automated external defibrillator) can provide an advantage.

Prevent

sudden, cardiac, death, sport, hearth, athlete, scd

Unfortunately, the only way to prevent death from hypertrophic cardiomyopathy is to identify the disease and recommend the athlete avoid any strenuous activities. Cardiac ultrasound can diagnose this condition. Some experts have called for the screening of athletes with ultrasound or electrocardiograms (EKG), although this screening is controversial because of the high cost and scarcity of this condition.

However, athletes with cardiac symptoms such as dizziness, fatigue, shortness of breath in relation to physical activity, palpitations, convulsions and especially syncope (fainting) must stop the competitions and must do deeper tests.

In addition, a family history of cardiac abnormalities justifies a complete cardiac evaluation. Especially a known parent with hypertrophic cardiomyopathy or a history unexplained sudden death in a family member.

There is the creation of different forms of protection for the chest and pads, but unfortunately no method has prevented this tragic event. The rules regularly change in the sport and some times to try to avoid commotio cordis. For example in baseball and softball, it’s the limitation of the use of aluminium bat. This rule can protect the pitcher by decreasing the speed of the ball after contact with the bat. There are other rules too, such as using a softer ball and teaching players to turn their chest when the ball is hit by the bat.

Stats

  • Fortunately, SCD is extremely rare in the sport. For the majority of people do sports to cardiac benefits.
  • In young athetes, the most common causes of SCD are 25-30% hypertrophic cardiomyopathy and 20% commotio cordis.
  • Coronary artery abnormalities are the cause of 14% of SCD in athletes.
  • Marc-Vivian Foe, a Cameroonian soccer star had a sudden cardiac death during a match in 2003.

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 .

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Deadlift Correctly (Part 2)

deadlift

I you didn’t read the Part 1, click here

I read an Nerd Fitness article  and I learned good stuff.

Setup

As you know, there are several versions of deadlift that can match your training goals or your body type but the conventional deadlift is great for starting to learn the basics.

Attention : It’s important to do 1-2 sets warm-up with the barbell without weights. As with squat, this warm-up allows you to prepare joints and muscles.

  • Adds weights and uses collars for safety

    If you’re a beginner, only use 2-26-4.6kg (5-10lbs) plates to make easy to adjust the weights on the barbell. When you have better understood the movement and how your body reacts you can use plates of 20kg (45lbs).

  • Stand with your feet at the width of your hips

    The spacing of your feet is about 20-30cm (8-12 inches) and your toes are slightly outside about 5-10 degrees.

  • Look at the ground

    Place your feet under the barbell so that the barbell almost touches your ankles. The barbell must be on the node of your laces

  • Without moving the barbell or your hips

    Lean forward to take the barbell. Your legs are slightly bent. Your hands should be slightly outside your legs without touching them.

  • Hold the barbell

    Move your hips down so your shins touch the barbell. Stop moving your hips when your shins touch the barbell. Squeeze your torso and keep your back straight to have your back in a neutral position.

  • Your back in a neutral position

    Your back shouldn’t be rounded or hyper extends. If you feel like you don’t have your back in a neutral position, don’t hesitate to ask a friend or a gym’s member to make a video of you with a smartphone while you’re doing deadlift. This will allow you to correct your technique.

    In addition to your spine, uses the upper back’s muscles to help to lift your chest up (swagger).

    Your shoulders should be slightly in front of the barbell and your arms should be straight and perpendicular to the ground.

As each person has unique body, the person next to you will have a different starting position than you and this is normal. Think about it : if a person has long arms, will this person have exactly the same position as a person with short arms ? No.

Deadlift

deadlift movement

  • Ready to lift

    Be focus and squeeze all your body’s muscles

  • Deep breathing

    Take a deep breath and keep your chest up with all your body squeezed ant put all the weight on your heels and on the ball of your feet.

    Imagine driving your feet through the ground.

Here are the important points in this part of the movement :

  1. All the weight must be on your heels and on the ball of your feet. During the movement, you should be able to move your toes.

  2. Your whole body moves slowly at the same speed. Your butt shouldn’t get up faster than your torso.

  3. Be focused on directing your torso and putting the weight on your heels.

  4. Your arms should stay straight during the movement. Your arms only serve to hold the barbell, not pull it.

  5. The barbell stay in contact with all your body. The barbell is a few millimeters from your legs while your lift it. Powerlifters put socks on their shins and chalk or baby powder on their thighs to avoid cuts and scratches The barbell’s trajectory during the movement is a vertical straight line.

  6. Squeeze your glutes. When the barbell goes over your knees, squeeze your glutes to move your hips forward.

  7. When you stand, open your chest as if you’re proud (like a king/queen). Keep your spine in a neutral position (straight back) and all your body tight.

To lower the barbell

As with lifting the barbell, all your body needs to move at the same time.

Your body is always contracted, unlocks your hips and knees and lower the barbell by controlling the movement slowly.

If you unlocks your knees first, you’ll do weird movements that will force you to round your lower back.

deadlift low back rounded

Keep your body contracted until the barbell touches the ground. The majority of deadlift injuries appear during the descends of the barbell. People are so pleased to have lifted a heavy weight that they relax their bodies and lower the barbell with poor technique. It’s important to control movement with your contracted body throughout exercise.

Note

In deadlift the most risky moment is the eccentric part (descending the barbell). This is the part that will give you the most DOMS (delayed onset muscle soreness).

That’s why several personal trainers advise their athletes to throw the barbell on the ground, especially for athletes who must be at 100 % for a competition in a few days.

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

-Steph

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Dumbbell Concentration Curls

dumbbell concentration curls anatomy

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

Podcast

 

dumbbell concentration curls anatomy

  • Sitting with a dumbbell with a supinated grip. Your elbow on the thigh’s inner face.

  • Breathe in and flex your forearms

  • Breathe out at the end of the movement.

This movement allows you to control amplitude’s movement, speed’s movement and straightness movement. This exercise works mostly biceps, brachialis and brachioradialis.

brachalis anatomy

biceps anatomy

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-Steph

 

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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

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