"Fit für die Firma" - We were on Television!

Last night one of my Boot Campers "Effie" was featured in a documentary made by the television channel Arte. Arte wanted to follow her and the team as they took part in the Virgin Pulse Global Challenge. This physical step challenge aims to help cultures all around the world and improve the health and performance of over 2 million employees. They have also partnered with UNICEF for the "make a difference campaign" where donations provide access to sanitation facilities, hygiene training and emergency transport services that can reach pregnant women and mothers with newborns living in isolated communities. Effie and her team were to accumulate as many steps as possible (aiming for 10,000 per day) over a 100 day period. Footage of us in action is found around the 21 minute mark :)

https://www.arte.tv/de/videos/073399-010-A/re-fit-fuer-die-firma/ (only available until 30th December 2017)

Surfari Fitness Workshop - 7 May

Seminar Description: 

This seminar is designed to provide specific movements geared towards building strength and conditioning specific to surfing. As we live in a landlocked country we need to prepare our body for the potential physically heavy conditions that we may face whilst surfing. I believe a bit of preparation can help you get the most out of your time in the water - and when we don't have much time in the water, this is extremely important. The aim of this seminar is to further develop core strength, upper and lower body power and balance - and provide you with some knowledge as to how you can maintain and build the appropriate fitness for your upcoming surf trips. 

How to Book:

Visit www.surfari.ch/lukerennie1.html and book one of the 6 tickets

New Studio now OPEN!

New Studio now OPEN!

My new studio is open as of tomorrow, 3rd January 2017, at Friedaustrasse 12.

I am super stoked with how well it has turned out and how it shall evolve. I have some new equipment to push you all to your limits with more to come! Contact me for more info. 

Last Boot Camp for 2016!

Last Boot Camp for 2016!

Litrally very cool (0 degrees) last bootcamp for the year! Massive thank you bootcampers for your ongoing support and positive energy to power through the physical barriers that I constantly present to you! Well done and I can't wait to train you all in the new year!

Dein Fitnessstudio? Neben dem Sofa links!

Dein Fitnessstudio? Neben dem Sofa links!

Here are some simple exercises utilising push, pull and squat movements that anyone can do at home with some basic pieces of equipment – Yoga Mat, Fitball, Foam Roller and Resistance band. Easy, time efficient and effective – Give it a go!

Nur die Harten kommen in den Garten

Nur die Harten kommen in den Garten

A big thank you to the Mooris team for this blog post and for being awesome boot campers! I love having you all on board. To many more Boot Camps to come. See you on Monday, and “Kein Weinen”, gell!

Open House Event

Together with Gemeinschaftspraxis MORIS, I would like to invite you to our Open House.

Come celebrate with us at our new studio and practice and benefit from special discounts on appointments and products. Also be sure not to miss out on the informative speech on nutrition at 3pm.

We are looking forward to seeing you there.

 

Details:

Saturday, 11th June 2016 at 14:00–18:00
Badenerstrasse 658, 8048 Zürich

Trouble losing that little bit of extra weight? Why not keep a food diary?

The concept of losing weight seems quite simple – train hard and eat clean, however much of the time people tend to struggle in the eating clean department. In some cases people actually don’t understand which foods are high in calories and therefore may struggle to lose that little bit of extra weight. If you can devote more attention to this area whilst training consistently, success towards your end goal will shine through.

A food diary (simply recording everything you eat) can unveil overeating patterns such as –

  • what foods are being consumed (calories)
  • when they are being consumed (time)
  • how often they are being consumed (daily)
  • why are they being consumed (habit)
  • portion sizes
  • where eating takes place (emotional behavior, habit )

It’s a very simple process that I believe is a necessary tool in breaking unhealthy habitual behaviour. Even by recording everything you eat we can break overeating habits and make changes to the foods that are being consumed. The best way is to fill out the food diary every time you eat, so therefore you wont forget what you have consumed. Or if this seems too difficult there are some fantastic calorie counting / food diary apps where you can simply scan barcodes and obtain the specific caloric information required. Its all about being mindful and maintaining control of urges –its the small fill ups on sweets and junk food that when eradicated can really help make a change – all of these small unhealthy meals need to be recorded.

One thing to remember: No one is perfect – you will face obstacles such as the occasional inconvenience, however this is a basic obstacle that you can overcome to succeed in your weight loss goals. If you really want to make a change, take this step in the right direction along with a personalised training program. The time is now, make a change and enjoy your progress.

Breathing – 20,000 reps per day, but do we do it well whilst exercising?

Breathing is something we obviously all do in order to be alive – but do you breathe correctly when you exercise? Did you realise the majority of the time when we breathe during rest we only use about 10 – 15% of our lung capacity? We take short sharp breaths consistently through our daily lives.

Whilst exercising our bodies require large amounts of oxygen increasing our respiration rate. Knowing some simple breathing techniques will allow your body to get more from your exercise routines or sports and or avoid complications such as dizziness after intense training.

Cardio

As a basic rule it is important to always maintain a good posture in order to keep your chest open to improve your lung capacity. If running you should maintain a straight back and hold your head high. When doing cardio it is best to try to breathe abdominally – this allows you to gain larger volumes of oxygen into your lungs. When your not training practice breathing where your abdomen rises naturally and allow your abdomen to contract slightly to push the air out. Another way to enhance your breathing is to combine Abdominal with Thoracic breathing – also practice this when you are relaxed  –begin by inhaling abdominally filling the bottom of your lungs as much as you can and then aim to fill the top of your lungs into your chest feeling your rib cage opening up or expanding slightly outward. If and when you combine the two you will achieve greater amounts of oxygen into your bloodstream. If you are someone who enjoys training in the cold outdoor air it is a good idea to try to focus on breathing through your nose to warm the air before it gets to your lungs – obviously breathing through the nose can be difficult depending on the intensity of the workout, but this may help avoid getting sick and keep you training.

Resistance Training

Strength training requires stability to perform the movement of sometimes very heavy weight. Breathing appropriately will help maintain support or what’s known as bracing. Some trainers advise using the Valsalva maneuver – which is a moderately forceful exhalation against a closed airway. This particular style of breathing can help to stabalise the trunk during heavy compound lifts such as the Dead lift, Squat, Olympic weightlifting and bench press. Generally this method will be utilized by athletes who have a healthy blood pressure and are accustomed to training with heavy weight. This type of breathing is not suitable for everyone however, especially if you have higher levels of systemic blood pressure. Forced exhalation throughout normal repetitions is the general best practice for people going to the gym to improve their fitness. For example if we are doing a bench press we breathe in on the negative repetition where the weight is lowering to our chest 2 or 3 times in and breathe out in a relaxed manner and out gradually when we push the weight above our chest. We want to always keep oxygen in our blood for our muscles – so focus on breathing in a controlled manner.

High Impact Sports or Training

High intensity sports place high demands on our bodies – and if your not in good shape you can expect to get gassed out fairly quickly. Depending on the sport you play breathing can vary slightly however as a rule try to breathe deeply and rhythmically. Breathing from the diaphragm is the aim – accessing the larger lower parts of your lungs allows for more oxygenated blood and more rounds or better performance whilst training. Its always very important to try and not hold your breath when under pressure – obviously different if your underneath the water say duck-diving a huge mass of whitewater whilst surfing! However, staying relaxed in a pressure situation no matter what sport you are involved in can only help to maintain focus allowing you to perform your best.

Cool Down and Stretching

The aim here is to equalise our breathing –You may have completed an intense set of exercises and now its time to focus on equal length inhale and equal length exhale. This type of breathing is said to calm the nervous system, reduce stress and lower the blood pressure.  As a general rule whilst stretching you should breath in when you have opened your body in some way ( e.g. shoulders pulled back and chest out ) and breath out when closing your body in some way ( e.g closing or inward flexion of shoulders ) .

If you can gain a regular and rhythmic breathing pattern or system according to the type of training you do you will gain greater results. Sometimes this may take lots of practice, as we have to teach ourselves new forms of breathing and naturally it is something we do without thinking – but why not give it a try, you have nothing to lose.

Why you feel sore after a hard workout (DOMS)

What is it?

We all know the benefits of doing a decent workout incorporating changes and alterations in your program periodically – however we normally pay for it the next day from our muscles being sore. It can be a pain in the butt! In some cases literally, however it is totally normal and a sign that you have created tiny micro tears in the muscles exercised. This is typically how our bodies adapt and muscles grow stronger. Its called Delayed Onset Muscle Soreness also know as DOMS.

 

Why does this happen to me?

In most cases people have DOMS after having carried out some form of exercise that has tested them beyond their normal limits. When we exercise we typically perform 4 muscle movements – Eccentric (lengthening), Concentric (shortening), Isometric (static) and Plyometric (combining Eccentric and Concentric). It is the Eccentric or muscle lengthening movements that are responsible for the soreness. For example the lowering phase whilst doing a heavy bench press will apply increased force or tension on the lengthened Pectoral muscle fibers, causing ruptures and microscopic lesions. The micro trauma caused stimulates nociceptors (pain receptors) to cause the sensation of pain.

 

Why does it hurt the next day?

After placing stress on your muscles they want to heal to adapt and grow stronger. So the pain associated with DOMS is simply a side effect of the healing process. Without getting too scientific we have small amounts of calcium being stored in the damaged muscles slowing cellular respiration and breaking down muscle protein. This process causes pain through inflammation and or a build up of Potassium, fatty acids and Histamines. This normally takes about a day to occur – hence the pain being delayed.

 

Can I still train?

Staying active or light training to keep your body moving is beneficial. Keeping a steady blood flow to the area helps the healing process so gentle cardio or swimming can be a good idea. It’s a good idea not to train too hard whilst being sore, nothing worse than actually injuring yourself and losing all of your recent results gained!

 

How can I treat it?

The best way to aid the healing process is to simply draw more blood flow to the sore areas. Some options are as mentioned above light exercise, massage, ice baths, sauna and self- massaging devices such as foam rollers.

DOMS is a normal and natural occurrence that everybody experiences – overtime the severity of DOMS will decrease as you train more consistently and adapt to your fitness program. Once you have adapted to your program – Change it! Your body is an amazing machine, ever adapting to the stress we apply to become stronger.

Stay healthy and keep training.

Muscle recovery with a Foam Roller – Anyone can do it!

I have always thoroughly enjoyed rolling on my foam roller after having a heavy sparring session at Jiu Jitsu – instantly you are able to release the tension from the muscles you have tightened through working hard. Foam rolling is known as “Self-myofascial release” – and the aim is to apply pressure to specific parts of your body aiding recovery and allowing your muscles to once again be elastic and healthy. Foam Rollers are available in sports stores, major shopping outlets and of course online. I definitely think having one of these is a great investment for your health.

The following article is a guide as to how to use this little fitness tool correctly. 

The benefits of group training

We all know exercise is important and necessary in our daily lives – right? – but did you realise that training with either a partner or a group of people is the best way to exercise!? Even having another person sharing a circuit or fitness routine is proven to push you harder than if you train alone. Check out the following article