* Release Pre-paid programs do not offer refunds or makeup classes.  Any technical or other reason for a missed class and any cancellation or postponement within 24 hours of the scheduled sessions will be charged. I understand that fitness activities involve a risk of injury and assume the full risk of and release Marc D. Thompson from any liability. I do hereby further declare myself to be physically sound to participate in exercises or use of equipment or machinery.

Recovery Basics

1.    Deep sleep of proper duration
2.    Proper nutrition including breakfast and easily assimilated multi-vitamin/mineral
3.    Sufficient hydration; moderation of alcohol, caffeine and other diuretics
4.    Have a positive attitude
5.    One day off per week and one week off per quarter
6.    See physician for injuries lasting over 14 days & to reduce medication
7.    Regular massage & contrast therapy (or ice therapy as needed)
8.    Regular flexibility including Yoga/Tai Chi/Pilates
9.    At least 30 minutes per day downtime (self-time, no worries)
10.    Reduce negative response to stress; Enjoy life

Posture Basics

1.    Keep car seat/office chair ergonomically sound
2.    Stretch pectorals/anterior deltoids routinely, keep shoulder back but relaxed
3.    Stretch hamstrings/lumbars as needed
4.    Use a step for support for those who stand for prolonged periods of time
5.    Keep purse weight below 5 # and alternate shoulders; alternate arms holding infant
6.    Keep wallet slender; alternate pockets
7.    Use a head set when on phone
8.    Use proper neutral spine/pelvis throughout day
9.    Alternate mouse hands
10.    Sleep without arms above head and select a proper firm mattress


Fitness Basics
 
1.    Basic movements are Squat, Lunge, Crunch, Twist, Push and Pull
2.    Follow your body comp not your body weight; stay off the scale!
3.    Train low back as well as abdominals
4.    Take the steps (not the elevator)
5.    In most, if not all, cases, moderation is best
6.    Include trunk rotation in exercises and stretches
7.    Reduce your stress levels as work, home, etc.
8.    Have fun; enjoy
9.    Appreciate exercise
10.    Use variety

Cardio Basics

1.    Exercise in your THR range (medication, etc. may alter your range)
2.    Train with variety, using at least 3 different pieces of CV equipment/week
3.    Stretch after each CV session (esp. SMR)
4.    Vary your intensity, duration and frequency often
5.    If seeking fat loss, work up to 30+ continuous minutes per CV session
6.    Adapt your CV to your goals and change as plateaus occur
7.    Experiment with various programs available on each machine
8.    Participate in various group exercise programs available (esp. Indoor Cycling)
9.    Use intervals
10.    Wear appropriate footwear

Strength Basics

1.    Use a variety; train core & all major muscles
2.    Take appropriate recovery days
3.    Stretch between sets
4.    Rep scheme of 8-20, slow and controlled
5.    Maintain neutral spine/pelvis as appropriate
6.    Continuous breathing, exhale on exertion
7.    Focus on motion (Concentration)
8.    Trained functionally and integrated
9.    Train multiple and single joint movements
10.    Train unilaterally and asymmetrically

Flexibility Basics

1.    Determine function of tight muscle
2.    Hold each stretch for 30 seconds, Do 2-3+ sets per stretch
3.    As able, hold each successive stretch deeper
4.    Stretch when warmed up & relax when stretching
5.    Stretch all muscles/groups unless contraindicated
6.    Use a variety of stretches & stretch through movement (not muscle)
7.    Stretch for functionality or sport specificity
8.    Stretch between weight training sets & during breaks from driving/office work
9.    Find the correct angle to obtain the best stretch for you
10.    Consider PNF & SMR stretching techniques

Everyday stretches are available here

The Sun Salutation is an effective functional flexibility and strength routine, click here

Self-Myofascial release (SMR) is detailed here