<![CDATA[Bespoke Fitness Fit Goals - Articles]]>Mon, 19 Jun 2017 03:57:19 -0700Weebly<![CDATA[Sports Recovery by Dr Olivier Dourthe]]>Sun, 18 Jun 2017 15:03:50 GMThttp://frederic-gingreau.com/articles/sports-recovery-by-dr-olivier-dourthe
The sport practice requires a specific process of your body : the muscular effort. This can be checked very rigorously with our purine bases urinary excretion analysis.
This consists in an acceleration of the usual chemical reactions of your muscles producing energy. 
Then after an athlete's effort, there is another important step : the recovery one marked by a state of fatigue.
In an usual sport practice, a normal rest, hydration and nutrition is enough. This will take a certain time, minutes to days, and even if you are not immediately aware of it, this is as well a very complex metabolic process that is running on in your body.

You can ease this recovering step with some easy tricks :
1. Looking for a good hydration:
Maybe you think you have a good hydration status ?
How to make it obvious ? 
the quickest and easiest test to check a good hydration is looking at your urine :
It shouldn't be too concentrated – meaning a dehydration and that you should drink more water ! – in this case the urine appears dark yellow, shiny, with a little burning feeling during miction. 
At the opposite if the urine is too diluted – this means hyperhydration : no more drinking is recommended – and is a very light yellow and transparent urine.

2. Resuming a good sleep:
The sleep is a very important mean of restoration, then we should consider to look at it very carefully.
Do you wake up with many yawnings and a sensation of lack of sleep hours ?
Then you need to sleep more or your quality of sleep is bad. Check it out in peculiar in analysing what are the general conditions of your sleep.

3. An adapted nutrition:
As stated before the effort is an adaptative process of your cells producing oxidative stress. 
Therefore, a good food with its natural antioxidative properties is required. 
To give an example, one of the most antioxidative natural products is vitamine C. Your need in this powerful vitamine can increase by twenty folds during some sustained efforts  
Fresh organic squeezed orange juice is then recommended as a good mean of recovery.
At a higher sport level, there are the professionals with their sophisticated training plannings and medical staff. At this point I should warn any non professionnal athlete who wants to practice at a high level without a correct medical environnement : this may lead to bad performances and health issues that can be serious and even life-threatening ! WellmedForLife lab can measure the level of nuclear and mitochondrial DNA free radical-induced oxidative lesions.
​Sometimes the non-professional athlete doesn't know that his practice is a high level one : trekking, extreme outdoors conditions, willing always outpassing his capacities , conditions that can be sufficient to get a chronique and harmful fatigue.

Don't forget that during Antiquity, the runner of Marathon died after his race !    
For those athletes and the professionals, the great novelty is nowadays there is an array of very reliable biological urine and blood tests, available at WellMed For Life, to find out the hallmarks of your cells processes governing the sport effort on the short and long term. Then we can see precisely what kind and how is altered in the wrong way these delicate reactions potentially giving some damages to the cells membranes, cytosol or even worse to the genetic material.
Any chronique or long lasting fatigue, decrease in your performance, aged appearance of your face, abnormal rate of sport injuries should warn you and trigger a bio work in order to assess the altered cell processes that yield these signs and define thereafter the correct treatment solution.

Dr Olivier Dourthe is a Medical Doctor specialised in sport medicine, antiage and revitalization in Geneva and Monaco at www.wellmedforlife.com
<![CDATA[Weight change during Ultra-Trail]]>Wed, 17 May 2017 12:46:20 GMThttp://frederic-gingreau.com/articles/weight-change-during-ultra-trail

Too little information on this subject. Then, as I learn more, I begin to recognize how complicated the issue really is and that I still have a lot to learn since i subscribe to UTMB. So today weight, fluid and electrolyte balance during endurance exercise:
One thing that’s evident is that we’ve got to get beyond the idea that achieving proper fluid and electrolyte balance is simply a matter of replacing the water and electrolytes that are lost in sweat. Furthermore, just following your weight during an event doesn’t give an adequate picture of what might be happening with your blood electrolyte concentrations. 
Weight gain doesn't link to the development of hyponatremia nor does weight loss eliminate the chance of hyponatremia. For instance, in recent studies on long races, it shows runners with weight gain over 4 % who had normal sodium levels. It also saw runners with 5/6% weight loss who were hyponatremic. In fact, I found that most of the study participants developing hyponatremia had lost over 3% of their body weight during the race. 
---So, the weight scale is of no value as a sole measure to estimate electrolyte concentrations.---
What I can say about weight is that maintaining a stable weight during exercise will mean that one is likely to be over-hydrated. 
That’s largely because water is stored with glycogen (about three grams of water for each gram of glycogen, from my old books) so when you utilize glycogen stores during exercise, you are releasing a considerable amount of water into the body. 
Most of that water moves into the blood stream. Assuming you start an event with good glycogen stores and appropriate hydration levels, you should actually lose around 2/3% of your body weight to maintain a stable hydration level. 
If your weight remains constant or increases during exercise, then you are likely taking in too much fluid in.
It's also known that, contrary to conventional wisdom, there is no evidence that weight loss of a few percent impairs performance in ultra trail considering the baseline weight is in the hydrated and carbohydrate-loaded condition. In fact, we’ve seen a direct relationship between running speed and percent body weight loss in recent studies at ultra trail races. 
--- In other words, there is a trend for the faster runners to lose more weight than slower runners ---
Some of the fastest runners have lost 5 to 7 % of their starting body weight by the time they reach the finish line, feeling fine and without medical problems. ( must be well trained and used to it!! )
With this information in mind, imagine a situation where a well-intentioned race medical staff holds and forces a runner to drink because his weight is down 5%. 
The runner drinks a combination of water and energy drinks and his/her weight increases a little at which point he/she is allowed to continue. The concern is that we cannot know if the race medical staff might have just caused the runner to develop dilutional hyponatremia from the forced hydration. 
We certainly wouldn’t want to induce or exacerbate hyponatremia.
The goal should be to maintain body weight during an endurance event, that we are likely to be hyponatremic if we gain much weight, and that we are unlikely to be hyponatremic if we lose weight. 
---In summary, runners need to understand the importance of responsible drinking during long periods of exercise – avoiding dehydration as well as over-hydration. ---
A 2/3% weight loss during long endurance events is appropriate, will generally keep one at normal hydration levels and will not impair performance. Feedback from intermittent monitoring of body weight can help runners achieve this goal of two – three percent weight loss. But, the weight scale cannot be used to define electrolyte status and heavy to put in place at race, and any recommendations regarding fluid and salt intake based on changes in body weight should be provided with caution!
---Nonetheless, it would be appropriate for a runner to increase sodium and fluid intake when weight has decreased by 5% and to reduce sodium and fluid intake when weight is stable or increasing.---
This said, managing this during the race comes with experience and to me drink when you are thirsty , eat when you are hungry is the key. 
This thing to drink before even you feel the need is to me not working as well as delay or forget when tired to drink or eat.
Please any feed back welcome.
<![CDATA[How your shoulders can cause your low back pain]]>Sun, 05 Mar 2017 19:04:44 GMThttp://frederic-gingreau.com/articles/how-your-shoulders-can-cause-your-low-back-pain
Cassandre Beaugrand olympic Thriathlete , AS Monaco.
The shoulder is the most mobile joint in the body.
If you cant get the arm fully overhead properly, your body will find a way to do so. The picture shoulders a commun compensation for the lack of mobility and core balanced.
Repeated too many times, it becomes a ticking bomb, your low back becomes very sensitive to extension and developp low back pain. 
You have to keep the ribs tuck down, the pelvic neutral, abs engaged, and get balanced extension from both the thoracic and lumbar spine. 
Now that you know what the problem is , make the shoulder work right and the low back stops getting jammed every time you go overhead.
It calms down  and low back pain goes away!
<![CDATA[Races scheduled, Main Objective UTMB in 2017]]>Sun, 12 Feb 2017 08:00:00 GMThttp://frederic-gingreau.com/articles/races-scheduled-main-objective-utmb-in-2017
>105kms + 4500m Balcons d'azur 22/04

-> 42k de Stirling 21/05

->80k+4000m Verdon 23/06

->170k +10000m UTMB 31/08

-> 42k marathon Nice Cannes 05/11
<![CDATA[How to Lose Fat]]>Sun, 01 May 2016 12:55:26 GMThttp://frederic-gingreau.com/articles/how-to-lose-fat
It is actually pretty simple for the average person, but the amount of misinformation out there is astounding.
In order:
1. Record everything that you eat. 
It’s a little bit of an inconvenience, but a digital scale goes a long way. Eye-balling portions can throw everything off (at least, until you start getting used to guessing portions accurately). Input your values into great online resources, such as www.myfitnesspal.com to get your total daily calories and macronutrient breakdowns. Don’t cheat. 
2. Get enough protein. Eat at least 0.75 grams of protein per pound of lean body mass daily if you don’t do regular weight training. I made the mistake of ignoring the “Get enough protein” rule throughout a lot of weight training and ended up losing a lot of muscle over fat. Eat 1-1.3 grams of protein per pound of lean body mass if you are doing weight training. To get your lean body mass, you will need an estimation of your body fat percentage (i.e. with calipers, electrostatic testing, or guessing). You’ll lose weight a bit faster with more muscle… and you’ll look a hell of a lot better naked when you get to your goal body fat percentage. It’s a win-win.
lean body mass = total weight - (total weight*body fat %).
3.Understand ‪#‎BMR‬ & your caloric needs. Set your daily calorie goal about 500 calories less than your Basal Metabolic Rate (BMR) x your activity level constant. You can calculate that here: http://www.bmi-calculator.net/bmr-calculator
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
So if you have a BMR of 2000 calories (from the website) and are lightly active, your calorie goal would be 2000*1.375 = 2750 - 500 = 2275 calories per day.
It’s okay to eat more one day and then less another. That’s called cycling and can be extremely effective. 
4. Lose about 1-2 lbs a week. If you aren’t losing weight, you may be gaining muscle too, so take measurements and/or test your body fat with calipers. If you stall for more than two weeks, lower your calories by a few hundred daily. People with more body fat (25%+) may lose weight at a higher rate. Don’t starve yourselves - losing weight slowly will preserve muscle mass and make your journey much easier in the long run. Plus, you’ll look infinitely better.
5. try some form of exercise at least 3x a week; I highly recommend weight training / cardio as it tends to burn more calories than straight cardio (the protein synthesis is very energy-intensive and will help you out a lot) and it will do very positive things for your body composition. Weight training will not make you bulky (ESPECIALLY if you’re female). It will make you “toned” (though I hate to use the term). 
6. Start cooking/preparing most of your meals. It’ll be much healthier and you’ll know exactly what’s in it. Pack lunches. Keep desserts/nights out a once-every-week-end kind of thing if you need to keep sane. Don’t go insane with it though!
7. Try and keep processed sugar at 0. Fruits are great in moderation, but make sure to record them along with everything else. There is no “free” food that you can gorge on. Eat some essential fatty acids and lots of green veggies too. The darker the vegetable, the better.
8. Keep it up for at least ten days. Make it a habit. You’ll thank yourself in 87 days. 
9. Fat-burners are not magic pills. Unnecessary & unhealthy in my opinion.

10. no spirits !