JFT INTL (SPÉCIALE COURSE EN FORÊT 2010)

Demonstration of Active Release Techniques

The secrets to increase your energy level very quickly (Part 2)

Physical activity plays a major role on your energy level. On the other hand, you need to properly choose the type OF training and the appropriate frequency.  I work with a population, the majority is between active and very active, and they have a very hard time knowing when to stop.  When we work on average 50 to 80 hours a week, there is a fine line between training too much and not training enough. Your training must be balanced to fit your life style, meaning your diet, the quantity of physical activity, and the number of hours you sleep. These three elements are the components that will lead to results. If one of those elements is not respected, you will not be able to obtain optimal results.

I encounter a lot of people who do not rest sufficiently and who do not eat according to their energy demand, therefore they don’t obtain the anticipated results. They always seem very surprise when I tell them that adequate amount of sleep is necessary in order to recuperate from the efforts they have made.

Now, what type of training do you do?

Performing an aerobic training that is too intense may lead to a very high production of stress hormone, which can cause you a decrease in your energy level instead of an increase. If you are already tired, aerobic training will decrease your level of energy further more and consequently decrease your immune system functions. If you are practicing that type of training, make sure you sleep between 7h½ and 8 hours every night, and not exceed one hour of training per day.

On the other hand, strength training with rest intervals that include exercises that are adapted to you needs will considerable increase your energy level in comparison to an aerobic training. The main reason why is because of its impact on different hormones. Though a strength training program it is possible to increase your metabolism by stimulating your growth hormones and your testosterone.  Testosterone is essential in order to maintain an optimal energy level, burn more fat, and maintain a good muscle mass. Strength training has the best ratio between results and time invested in your training, meaning that for less training time you get more results.  I train my clients only through strength training programs and their results are exceptional.

In conclusion, training is a two sided medal therefore be careful and listen to your body. If you are training more and feeling more tired, it is a sign that you need to slow down. I often reduce the volume of the training or the duration of the training session of my clients if they have not had sufficient amount of sleep or if they have not eaten enough during the day.

Here are 3 essential tips to apply to your training if you want to obtain 100% of the beneficial effects:

1-    If you are feeling tired before your training, reduce the training session duration by 15 to 20 minutes and instead do some stretches at the end of your workout. This will help you relax and prevent the deterioration of your muscle mass.

2-    Adjust you rest time in between each exercises according to your energy level. If you are feeling very energetic, reduce your rest time and do the opposite if you are feeling tired.

3-    Adjust the volume of your training according to your life style. A person who works 60 hours a week should not train as much as an elite athlete. Learn to know your limits. If you are over training it can weaken your immune system instead of making it stronger.

Be conscious of your body and listen to it. Learn to make the appropriate adjustments so that your trainings will only bring you beneficial effects.  Have fun!

Jean-François Thibault

Training to Success

The English version will come soon!

La solution pour vous démarquer en tant que gymnaste est d’adopter un programme d’entrainement musculaire. Avec l’aide d’un entraineur, vous arriverez à optimiser vos résultats et à vous démarquer des autres gymnastes. La place accordée au conditionnement physique dans l’entrainement gymnique est souvent limitée par un manque de temps ou de connaissance du domaine. Accroître ses compétences gymniques, c’est d’abord améliorer sa condition physique. Les services d’un entraîneur technique et d’un entraîneur en conditionnement physique permettent d’optimiser leurs performances. Voyons quelques avantages…

- Enrayer des déséquilibres musculaires, souvent source de blessures. Ces déséquilibres sont causés tant par des mouvements faits à répétition que par des exercices de musculation inadéquats. Vous sentirez votre niveau d’énergie augmenter par la correction de ces déséquilibres puisque vous serez beaucoup plus efficace à effectuer la même tâche. De plus, vous éliminerez toute compensation pouvant causer des blessures.

- Optimiser les résultats de par des entraîneurs qualifiés et des équipements adéquats. En réponse aux besoins de l’athlète, les entraîneurs du centre JFT Intl bâtissent des programmes motivants destinés à l’atteinte de résultats rapides et concrets et effectuent des suivis enrichissants.

- Améliorer de la stabilité lors de l’exécution des mouvements en renforcissant et/ou bâtissant des chaînes de muscles posturaux solides visant le meilleur contrôle du centre de gravité à l’athlète.

- Perfectionner les qualités musculaires, telles la puissance, la force et l’endurance. Les entraîneurs rendre les séances beaucoup plus efficaces de par leurs connaissances aiguisées quant aux exercices spécifiques et nombre de répétitions nécessaires selon chaque cas.

L’amélioration est garantie.
Quelques gymnastes nous font part des bénéfices acquis par la consultation avec nos entraîneurs.

« Le conditionnement physique m’aide grandement dans ma gymnastique ! Mes programmes de musculations fixés spécialement sur mes points faibles renforcissent énormément ma puissance et ma force musculaire ainsi que ma stabilité durant mes entraînements.

Depuis que je suis les programmes de musculation, j’ai remarqué une amélioration extrême dans mes compétitions. Je le recommande à tous les gymnastes et remercie Jean-Francois et Lisa-Marie de m’avoir initié au conditionnement physique !! »

Bianca Dancose-Giambattisto
Gymnaste de l’équipe nationale

« Depuis que je m’entraine en musculation, j’ai remarqué que je possède un meilleur contrôle dans mes éléments. Je finis tout dans les bons angles et avec beaucoup plus de facilité. »

Laurie Ève Gagné
Gymnaste de l’équipe nationale

Newsletter 2010

HOW TO HAVE YOUR BEST YEAR EVER

I wish to all of you to have your best year ever. The beginning of the year is always a excellent time to set yourself new goals and to accomplish the ones that you’ve put aside in the past year. Have you set yourself some goals yet or you’re waiting for someone to hand you a list ?

For those who already did your list of goals, have you act on them or you’re still procrastinating ?

The best way to be sure you get things done is to plan them and act on them as soon as you have written them down. Start with small one’s to get the momentum going. When you get the habit of taking action you will soon realize that after all it was not that hard. Stop fearing what you have do to and just do it! Fear is not going to help you to get things done.

Commit yourself to take action.

JFT INTL ATHLETES PERFORMANCE

Congratulations to JFT INTL athlete, Ariane Fortin, who won the Canadian championship in Olympic female boxing in St-Hyacinthe last Friday. She also won the athlete of the year award on that same night. This competition was extremely important as it was a qualifier for London Olympics in 2012. It will be the first time female boxing will be a recognize disciplined at the Olympic games. I will post the video of her fight on JFT INTL you tube channel.

NEW TRAINING TECHNIQUES FOR JFT INTL CLIENTS

I attended last week to an absolutely great seminar on proprioception and muscle awareness. The seminar was given by the world renowned Guy Voyer, Osteopath and Physio, who delivered once again incredible knowledge. To make a long story short, muscle and joint awareness are essential to prevent injury and to increase your efficiency at doing your day to day task. It’s teaching you how to make the connection between your brain the muscle. The better your ability to control your muscle the less energy you will need to perform the same given tasks. I will write an article on awareness and proprioception very soon. Meanwhile, I invite you to call the office to know more about these amazing techniques. 514-223-6060

JFT INTL BIGGEST LOOSER CONTEST, HUNDREDS OF DOLLARS TO WIN

I decided to increase your motivation level by lauching the first edition of “JFT biggest looser contest”. I challenged all of you to get the best results you ever get.. How does it work ? Everyone of you who will get their body fat test in Februay will be part of the contest. You will get 3 weeks to provide results. After 3 weeks, you come back to get a retest to quantify the results. The biggest lost in body fat percentage will win the first phase in is category. (see rules and prizes section below)

If you lost the first phase you will have a chance to win for the overall at the second phase. The second phase is another 3 weeks, where you will have the opportunity to catch-up on your results or to improve even more. After the 3 weeks, you come back to get a retest to quantify the results again.

After the two phases finished, there will be a overall winner of the contest.

RULES AND PRIZES

Prizes :

First Phase
100$ in JFT INTL gift certificate per category per gender

Overall Big Winner:
500$ in JFT INTL gift certificate

Rules:
-There’s three age category per gender : 20-30, 31-40, 40 +.

-There must be at least 3 participants by category in order for the category to be valid.

-Each participant must get their bodyfat measured prior to enter the contest. You will have 3 weeks to complete the first phase. You must come for body fat measurement at the end each phase.

- Each participant must be taken taken in picture. The big winner picture will be displayed on JFT INTL website with a little profile of him.

Get yourself tested this week and start your life changing process! To get an appointment or for more details
Call 514-223-6060

NEW WEBSITE

The new web site is finally up and running. I invite you all to visit it. Here are some new functionality :
- “Our athletes” section
- “Testimonials” section with new categories and videos
- Featured article with picture on the home page. You can navigate from article to article clicking on 1, 2, 3, 4 buttons on each pictures.
- New videos in a lot of section of the site
- New blog divided in different categorie. Each categories are displayed on the second bar of the top menu.

Visit the site often to read the last article posted and leave us your comments and experience regarding the subjects articles are treating. I made this site very interactive in order to be able to exchange so we can inspire and learn from each other.

JEAN-FRANÇOIS THIBAULT