Lower Trapezius Strength

 📽Watch this student progress over the last six weeks. ✅ The lower trapezius 🎯 by this exercise are crucial for the stability of your neck amd shoulders.⚡Do 4 sets once to twice every week. The new mid-back strength and upper body mobility lead to better push-up/chin-up execution and an upright posture. 🌟Strengthen your lower traps in 2018. Your neck and shoulders will thank you!

 

Progressive Overload Strategy To Build Strength and Muscle Mass.

🏋 Build size and strength with this simple progressive overload strategy. 👉 Pick three exercises per body part and find the weight for which you can only do 3 reps. 🎯 Shoot for 4-6 sets of each exercise every workout with a minute of rest. ⬆ Increase the intensity once you can do six reps with the same weight. ⚡ Choose compound exercises such as the ones in this video to maximize your results. 

L📽 @sani.sport.ca - Brossard, Qc

Front Squat 360

🎥 Front Squat 360

Front squats will save you time and accelerate your results whether you are an elite athlete or an office worker with low back pain. This exercise involves several joints and muscle chains working together from head to toe.

🔥 Boost your metabolism

🏋️ Gain full-body strength

🙏 Better Mobility

❤️ Improve your cardio

Find the right variation for your athletic capacity. 📥  Contact the Creavinci Online School of Exercise if you have no idea where to start or if you hit a plateau in your Front Squat progress. Watch our students learn:

Excerpt from: "Workout Design: Hannibal Tactics, Finish Like Scipio."

Original post
 

What strategy helps you maintain an active lifestyle?

Hannibal Barca and half of emanciated soldiers did not give up when they faced the entire Roman army after crossing the Alps. His tactics allowed the Carthagenians to invade Italy for the next 15 years, against all odds.

Life happens fast, gyms get busy, and work might send you all over the world. The fast pace is bound to disrupt your exercise routine. You need tactics to create your workouts and exceed your goals no matter what, and avoid letting the turmoil stop you.

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Feedback Hydration Strategy

Optimal hydration is one of the many tools needed to build a stable health. Water fills the majority of the cells inside your body. Some of the fitness wizards will give you a formula based on your weight; others will tell you to drink eight glasses a day. Opinions on the matter vary, so here is a strategy to monitor your body's response to various hydration levels. The data will help you determine how much water you need drink on a daily basis.

 

Week 1:

Instructions

  1. No changes
  2. Rate critical health metrics ranging from sleep and digestion quality, mental acuity, to energy and stress levels on day 1-3-7.  Use the Creavinci Hero System to keep track of everything.

Week 2 

Instructions

  1. Drink less than 1L/day. This level should be pretty easy for the many doing this already.
  2. Rate critical health metrics ranging from sleep and digestion quality, mental acuity, to energy and stress levels on day 1-3-7.   Use the Creavinci Hero System to keep track of everything.

Week 3:

Instructions

  1. Drink 1L/day.  Rate critical health metrics ranging from sleep and digestion quality, mental acuity, to energy and stress levels on day 1-3-7.  Use the Creavinci Hero System to keep track of everything.

Week 4:

Instructions

  1. Drink 2L/day.
  2. Rate critical health metrics ranging from sleep and digestion quality, mental acuity, to energy and stress levels on day 1-3-7.  Use the Creavinci Hero System to keep track of everything.

Week 5:

Instructions

  1. 3L/day.
  2. Rate critical health metrics ranging from sleep and digestion quality, mental acuity, to energy and stress levels on day 1-3-7.  Use the Creavinci Hero System to keep track of everything.

Week 6:

Instructions

  1. 3L/day.
  2. Rate critical health metrics ranging from sleep and digestion quality, mental acuity, to energy and stress levels on day 1-3-7.  Use the Creavinci Hero System to keep track of everything.

Compare your results at the end of the sixth week. Which hydration level made you feel best? Worst? Did you make any other observations throughout the experiment? Does the strategy fit your schedule?

Remember, 7 days only gives you a peak at what a new habit can do for your body and fit in your lifestyle. Discard the least beneficial hydration level and repeat the experiment without it, only this time you will apply each strategy for two weeks.

Feedback Nutrition is an online course designed to integrate mobile technology to awareness exercises and tailor the right food strategy.

 

 

 

Multiple Gym Memberships To Multiply Your Results.

Commute and travel are typical workout disrupters for a busy adult. Both consume time like a black hole, and a date with rush hour or a window seat 39,000 feet in the air is bound to sap the of juice out of you. Business out of the country can keep someone who requires exercise as a treatment, not leisure, out of the weight room clinic long enough to stall or even reverse progress. Any human who sits forty minutes in traffic will resent hitting a packed gym after getting home then have whatever motivation fade as they sink into the couch.

A second or even third gym membership benefits anybody short on time to exercise. The potential to workout improves since you have more locations at your disposal. Someone that works downtown but lives forty minutes away could sign up at one place close to work and the other near their home. You can train right when your day ends and still have some drive to push yourself, all while delaying traffic, then go to the closer gym on weekends. Do you travel to Europe every second week? Get a membership there too. Hotels are rarely adequately equipped.

The value of exercise increases when you double or triple your monthly investment allocated to gyms. You might think twice about skipping a session when there is 150$ a month on the line instead of 30$. Your inherent aversion for loss will kick in, and the body will manage to find the motivation, so long as you invest a high enough amount.

Different gyms offer specific equipment and services. Exposure to foreign knowledge is also an unsung benefit of owning multiple memberships. You get to meet all types of health professionals with a unique set of skills, especially when you are in a foreign country. I learned valuable pearls of wisdom from trainers who barely spoke the same language as me in places like Denmark, Lebanon, Central America and Indonesia.

Consider the health investment if you find yourself on the road often and struggle to build a consistent exercise routine.

Health Investment is an online course designed to educate consumers in pursuit of an optimal lifestyle on the financial component of their journey. Click on the image below to download the Fundamental eBook.

Let's Talk About Compression Tights.

Compression fashion is in top gear these days. I walked along Montreal's historical Lachine Canal and saw a whole spectrum of spandex-wear ranging from ankle-low to thigh-high, sported by men and women of all shapes and sizes. The sun shined, I was sweating profusely, and couldn't help but think about the friction experienced by these brave joggers.

There must've been a real reason these people willingly compressed themselves into a pair of pants or shorts, especially the men. I know competitive swimmers wear full-body shark skin suits to shave milliseconds off their time and that powerlifters overload their bench press with an upper body shirt sometimes, but the thought of small dull leg motions squeezed in a skin suit under the summer sun seemed like an awful time.

 Inzer Advance Design Bench Shirt

Inzer Advance Design Bench Shirt

Compression tights do not help runners go farther and faster, as it turns out. A study from the Ohio State University Wexner Medical Center presented earlier in June confirmed that there were no differences in muscle fatigue whether you wore the gear or not.

"We have a specialized treadmill with force sensors embedded in it that measures how hard a runner's foot is landing, how they're able to push off and how that changes over time " explains the study's lead researcher Ajit Chaudhari. (Science Daily)

 Photo Credit: Ohio State University Wexner Medical Centre (ScienceDaily)

Photo Credit: Ohio State University Wexner Medical Centre (ScienceDaily)

Subjects ran for thirty minutes at eighty percent of their maximal speed with compression tights on the first day and none for the second. The runners did not increase endurance or reduce pressure on their joints by wearing the gear.

"There is nothing in this study that shows it's bad to wear compression tights," added Chaudhari. "Every little bit of perception counts when running long distances, so they may help runners in ways we aren't able to measure."

You have the right to wear what you want to feel good about yourself and enjoy being active, just make sure to do so for the right reasons.

Digestive Destruction With Military Style Training.

The summer bod season is a few weeks away here in Montreal and promises of dream physiques blossom like trees. Motivation flows freely now that the warmer weather melted the snow and chased off the harsh Quebec winter. Summer health trends range from runs along the Lachine canal to outdoor boot camps on the city’s Royal Mountain or the many acclaimed long-distance events. This innate burst of inspiration ends a six-month hibernation for Montrealers whose 2017 New-Year’s resolutions got buried underneath a thick layer of ice.

Now, should you resist the instinct to step outside and burn every calorie under the sun for extended periods of time this summer? A new study published in the American Journal of Physiology — Gastrointestinal and Liver Physiology suggests you should be careful when pursuing your fitness goals. The team of researchers noted measurable exercise-induced disruption of healthy gut microbes and increased inflammation after four days of military style cross-country skiing in highly trained subjects.

A group of 73 Norwegians soldiers skied close to 31 miles while carrying 99-pound backpacks and had their blood and stool sampled before and after the exercise. Adverse changes in digestion markers exposed the detrimental impact of physical stress on critical health metrics, even in these uber fit individuals. (Science Daily, 2017)

Intestines must remain at an optimal level of permeability to protect your inner world from harmful substances while letting crucial nutrients in for processing, and the trillions of bacteria living inside your gut play a vital role in the maintenance of this barrier. This study exposed the detrimental impact of endurance exercise or other military style training on this microbe balance. The disruption allows more substances to pass into the blood stream and create an inflammatory mess.

Does this mean you should avoid all the vigorous outdoor hustle you love? Not exactly, but the physiological impact of these activities may cause more harm than good if left unchecked, especially for those who rely on a change of season to stay active.

You can take the appropriate steps to mitigate the metabolic damage of go-go fitness on your health, like taking a high quality probiotic, consume significant amounts of prebiotic food like kimchi or sauerkraut, and design a workout strategy focused on recovery.

Train smart this summer, your gut bacteria will thank you.

Workout Design For Rookies III

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Ask yourself these twelve questions the next time your step into your workout space to design the right strategy:

1) What do I need out of today's workout?

2)Where am I training?

3)What kind of equipment is available?

4) How many exercises will be required to achieve my goal?

5) In what order is each exercise executed.

6) How many repetitions of the same exercise must I complete to elicit the right training effect?

7) Will I need breaks between exercises?

8) How fast do I perform every motion?

9) How much time do I have?

10) What did I do in my last five workouts?

11 Will this be my only training today?

12) Am I experiencing any pain?

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