Please find here the “Chill Out Stretch” ,video which I have mentioned, to relax after inline skating and stretch your muscles!

FOR IMMEDIATE RELEASE
Palm Beach, Florida, United States of America, Celebrity News in Palm Beach, Florida

Jens Baltrusch teams up with „Infocus Magazine“, Floridas leading online magazine for the film, television and the arts industry.

Personal Trainer Jens Baltrusch

The Swiss personal trainer will supply the magazine with health and fitness related articles for the entertainment business.
In an actual publication, Jens pointed out 4 aspects as crucial elements of Jessica Biels fitness preparation for her current Hollywood Blockbuster, „The A-Team“.

„Jessica has grown up with outdoor sport and her parents supported her from early age with a healthy lifestyle. The 4 crucial aspects in her fitness training, which determine her marvellous shape, are healthy habits, mental training, social support for fitness training and a great personal trainer, Jason Walsh“, Jens emphasizes in his article.

To read the full article and keep updated on the work of Personal Trainer Jens Baltrusch, interested readers have the option to sign in for the newsletter of Infocus Magazine (http://www.infocus-magazine.com)

Source: http://www.free-press-release.com/news-personal-trainer-jens-baltrusch-teams-up-with-floridas-infocus-magazine-1282111339.html

Hotel Metropole

4 Avenue de La Madone, Monte Carlo, MC 98007 Monaco

Spa Treatments

• Aromtherapy
• Ayurveda
• Body Treatments
• Facials
• Hot Stone Treatments
• Hammam
• Massage
• Nail Care
• Scrubs and Wrabs
• Steam and Sauna

Spa Facilities

• 2000 square meters
• Eight treatment rooms
• Two private spas
• Outdoor swimming pool
• Caldarium
• Ice Fountain
• Two lifestyle showers
• Private Sundeck

Training Options

• Fitness Club
• Personal Training

Hotel Information

• 77 roms, 64 suites
• 25 kilometers from Nice International Airport

Spa Cuisine

• Spa`s Restaurant & Bar

Visit their website to get an impression of their luxurious as well as tasteful spa design and book a retreat in this exquisite location http://www.metropole.com/

Please find in the following text an overview with some commonly used essential oils and their effects on your body, mind and spirit. Some effects are scientifically prooven, some not prooven, but traditionally known to appear. Please keep in mind, for private use you should carefully consider the dosing of the oils. Also it is very crucial to be assure of your toleration of the related substances, especially regarding individual allergies.

Eucalyptus oil
Mind: activating, boosts concentration, brightens up the mood
Body: expectorant, anti-inflammatory, desinfectant, antibacterial, fever reducing, boosts oxygen transport to cells, antiviral, curation for cough and croakiness
skin: anti-inflammatory

Camomile oil
Mind: calming, relaxing
Body: anti-inflammatory
skin: calming, wound healing

Lavender oil
Mind: calming, sleep-inducing
Body: anti-inflammatory, regenerating, digestive, harntreibend, reduces abdominal pain, antispasmodic, stabilizes heart circulation, curation for cough and asthma
skin: anti-inflammatory, reduces fluid retention

Salvia oil
Mind: activating
Body: cleaning, detoxing, expectorant, increases resistance, digestive, leberstärkend, antispasmodic, regulates sweating
skin: anti-inflammatory

Thyme oil
Mind: activating
Body: antispasmodic, expectorant, antibacterial, digestive, anti-inflammatory, pain killing, boosts sweating
skin: anti-inflammatory, hemostatic, calming

Jasmine oil
Mind: brightens up the mood, vitalizing
Body: antispasmodic
skin: calming, healing

Orange oil
Mind: brightens up the mood, harmonizing, sensual, warming, boosts concentration
Body: activating, digestive, boosts fundtion of gall, kidney and bladder, digestive, fever reducing
skin: desinfectant, calming, tightening

Citron oil
Mind: brightens up the mood, increases attention
Body: antispasmodic, increases resistance, citron massage oil boosts lymph function and has regenerating effects (popular among athletes), a bath with citron has vitalizing and detoxing effects
skin: anti-inflammatory, desinfectant, hemostatic, tightening, cleaning

Please find here a practical tip how to use the effect of essential oils in your office

In the following text you will find a short review on his book and some suggestions how you may vary his workout methods.

In the book “The Workout” you will see lots of exercises with training machines and on a training bench. You might do it this way if you want, but you do not need machines to get in shape. You may also train at your home with few equipment like physioball, a mat, a tube / theraband of your choice and a pair of dumbbells.

If you still do not have a physioball at home, go and get one – for me it is one of the most important training tools for functional training exercises. You can use it so versatile and clever that your training at home never gets boring. If you are a professional athlete you can train with high intensity and very complex exercises, even with additional resistance (e.g. tubes or wrist bands) – and at the same time you can use it for therapy purposes. It will cost you about 20 – 30 $ which is an unbeatable cost/performance ratio for a multiple training tool. You can even take it with you to your next holiday destination if there is no suitable spa or fitness centre near by – just release the air and take a small air pump with you in your luggage. Together with some tubes of different resistance strength you have a fully equipped gym with you on the road, wherever you are!

To vary your training at home, I recommend to have a selection of strength bands at home, because if you are once used to train with it, your fitness training is limitless, without borders, because you can pack it in your luggage and take it anywhere! I have about 10 strength bands at home, and add the bands depending on the exercise. For back exercises, I train with about 30-40 kilos (more I do not dare because of the stability of my living room door lol)

In Peterson‘s words the quality of your fitness training is determined by 4 aspects:

function, fundament, freedom and focus.

function
you should know what you are doing – try to see the function of each exercise and get a deeper understanding why you are doing it

fundament
the fundament of your training = time + basics + planning + energy
freedom
be creative and use all options and variations for your training to keep it fun and demanding – you have the choice and the freedom to do so
focus
concentrate on your training, meaning your training plan, your training goals, every single training unit and every single movement in this training unit. Only if you keep the focus on your training you will train effective and succeed.

One mental image which Gunnar promotes in his book: you should look at fitness training as if it would be a car with 4 wheels:
wheel no. 1 : endurance training
wheel no. 2: strength training
wheel no. 3: nutrition
wheel no. 4: recovery

Imagine a car without one wheel – it won‘t drive, so you need to care that the 4 wheels are in good condition.

Before you start
First step grap a piece of paper and write down your very own fitness goal. Also write down and plan your time for training in the upcoming 4 weeks.
One more thing: Plan a shopping event before starting with the workout and go shopping the healthiest products you can find, for one week in advance. This makes your life easier and should get a habit, because like this you have enough food at home when you have less time to prepare.

Start “The Workout” – Workout Plan Examples

Basically you start with a program which you will stick to during 4 weeks, because this is a realistic time your body needs to adopt to a new program

In general: do the endurance training after your workout or on days on which you do not do strength training. If you do not train for building muscles, but more for general conditioning/shaping, you might do your endurance training also before your strength training. Depending on the difficulty level of your strength training you will soon find out when to do it better.

In the end the most important thing ist hat you manage your energy resources – use your main resources for the part of the training which is more important for you, endurance or building muscles.

Rest between sets: 60-90 sec.

Workout 1+2: for Beginners
depending on your available time, plan 2-3 active days, on which you do endurance training (swimming, biking, running etc.) for 20-30 minutes. Do the 13 basic exercises shown in the exercise section 1 time 12 – 15 repetitions with a reasonable weight). Total amount of sets: 13.

Workout 1,2 +3 for sports minded people with a regular training schedule

depending on your available time, plan 3-5 active days, on which you do endurance training (swimming, biking, running etc.) for 20-30 minutes. Do 2-3 sets of each exercise 10-15 repetitions. Total amount of sets: 22. Depending on the training frequency you have to organize your training in a split routine to prevent overtraining.

For 3 days per week: change between upper body and lower body training and change every week the workout which you are doing 2 times.

For 4 days per week: there are different combinations possible, but Peterson suggests to switch between 2 different workout days. Day one legs, back, biceps and lower abs, day two chest, shoulders, triceps and abs.

For 5 days per week: two different training days. Day one legs, arms and abs, day 2 chest, back, shoulders and abs. Include supersets for each bodypart before rest.

Workout 1, 2, 3 + 4: well trained athletes and professionals
endurance training 30-45 minutes

For 4 days per week: two different training days. Day one upper body, day two lower body. Total amounts of sets per workout: 22. Each exercise 2 sets with 10-12 reps. For lower body workout you do 3×3 squat sets and 3×3 lunge sets, that is how you get the total sets for lower body part.

For 5 days per week: 3 different training days. Day one legs and abs, day two chest, shoulders, triceps and abs, day 3 back, biceps and abs. Again, total amount of sets 22.

For 6 days per week: option a: two different training days per week. Day one legs, back, biceps and lower abs, day two chest, shoulder, triceps and abs. Again total amount of sets 22. option b: one body part per day with 23-25 sets each.

Gunnar Peterson‘s “The Workout” – organize your workout and nutrition

Did you write down your goal for the upcoming 4 weeks, a REALISTC goal? Good – that is most important. „Realistic” means respecting your body functions and starting to calculate. Your body is capable of building about 200 g muscles per week and reduce between 500-1000g body fat if you do it right.

Ok, with the guidelines posted above you have written down your training schedule for the next 4 weeks – what now? We will check your nutrition.

Calculate your BASAL METABOLIC RATE intake with the formula outlined in Gunnars book, “Harris-Bennedict-Formula”):

men: 66+(13,7 x weight in kg) + (5 x height in cm)-(6,8 x age in years)= basic calorie need of your body
(or 66 + (6.23 * weight in pounds) + (12.7 * height in inches) — (6.8 * age in years)

women: 655 +(9,6 x weight in kg) + (1,8 x height in cm) -(4,7 x age in years) = basic calorie need for women
(or 655 + (4.35 * weight in pounds) + (4.7 * height in inches) — (4.7 * age in years)

You can add about 20 % for your daily activity (or multiply the result with 120%). Then you have, very roughly, the amount of calories your body needs every day. Consume less, or do more sport, to reduce bodyfat – the deciding factor is the caloric deficit which you produce, meaning intake must be lower than your output! To optimize your shape it is most important to check that your diet is balanced (50 % carbohydrates, 30 % protein, 20 % fat) – and this is also the greatest issue when we are talking about health prevention. You avoid common health problems if you stick to some simple rules (for exact food planning please consult a certified nutritionist!).

If you do not want to bother yourself with all this calculations, there are some simple rules with which you can handle the caloric intake in your daily life:

• reduce your portions, e.g. start to eat from a smaller plate or a saucer; prefer to eat more frequent smaller portions
• eat mostly fresh, lots of colourful vegetables, salads and fruits; vary your food regularly. Like this you will have a high intake in vitamins and minerals; eat the fesh food first when you start eating, then the rest of the food. Like this you most probably reduce the intake of food which contains more calories
• for carbohydrate intake preferably eat wholemeal products
• for protein intake preferably consume products low in saturated fat, such as tofu, chicken, turkey, fish, beans, nuts, skim milk products
• do not eat too late, in the evening preferable a protein shake or only veggies/eggwhite/meat/fish/tofu without too many carbs
• leave out products which contain alcohol and sugar or consume very rarely; this messes up your metabolism!
• drink water or tea regularly, less coffee
• keep track of your food and training in a private journal – if you are not satisfied with the outcome of a program, you will see which buttons you have to press to make a change
• if you lack motivation to pursue a program on your own, get some company – do you have a friend who has the same problem ?
• plan your rest days to fully recover from work and sport, e.g. plan spa recovery days with massage and sauna; this will recharge your deploited energy ressources and can serve as a kick for your motivation

Some personal suggestions for your nutrition

I take care of my food without being to strict. I leave out alcohol and sugar completely, keep a predominantly good diet with lots of vegetables, grain, fruits and salad. I keep on drinking plain water about 1,5 litre a day and have additionally about 1 litre tea per day. The only exception I make in the diet is when I want to add some taste to my food – I like to cook asian, especially Thai food, and for this like to mix in spices, paprica or thai paste and sometimes a little coco-milk.

If you do not exaggerate with this (the sauces and especially the coco-milk of course have additional calories) and keep within or below your daily calorie budget, you will be fine! Loosing weight and keeping a good diet does not mean to resist tasty food!

Summary of my experience during a 4 week workout plan with „The Workout“ of Gunnar Peterson

“The Workout“ is easy to plan and to understand. It reminded me of typical fitness centre split planning, but with a more holistic approach and lots of variations (I think about 50 pages with tables of variations of each exercise). You can create training programs for all training levels, from beginner to advanced, so that you can adopt the training to your skill level.

The book offers a rich choice of exercise variations so that, even after 4 weeks, you are able to stick with the plan and vary your training. It won‘t get boring and you will be able to stay motivated and reach your fitness goal.

What I found a little short on information are the diet proposals and there are no detailed suggestions for planning variations.

Overall, I found it useful to get input from a famous trainer and I like his thoughtful approach.

You basically differentiate between various disciplines:

Tricklining:
The rope is mounted close to the ground and the athlete does all kind of movements, up to difficult jumps

Waterlining
The rope is mounted above a water suface, e.g. a pool or river.

Highlining
This is the extremesports version: the rope is mounted high above the ground, sometimes across canyons. This produces spectacular pictures. I recommend one site to get an impression of this:

great pics and videos about „highlining“ and world records
http://www.lifeinthefastlane.ca/world-records-slackline-tightrope-walk/offbeat-news

videos about highlining, waterlining and tricklining
http://xtremesport4u.com/extreme-sport/what-exactly-is-slacklining/

Yoga slacklining
This version combines slacklining with Yoga exercises

On youtube you will find a great choice of videos about this topics which are fun to watch and dive deeper into slacklining. I found some really great vids about tricklining – fascinating!

This is a sample slacklining equipment set:

In general you may include slacklining into your fitness training, because it is a great coordination and concentration training option. Especially beginners should be careful, learn step by step and respect safety precautions. With a training partner and special training (balance training units with various balance training tools), learning is much easier and you will prevent injuries!

The company „Flowin“ has developed a so called „High-Friction-Training-System“, which basically expresses the resistance which is caused by sliding.
As trainig surface, a special mat is used, and with different sliding cushions you can create a versatile training program.

The difference to the traditional slideboard (please have a look at http://www.ultraslide.com, http://www.pro-slideboards.com), which you rarely will see in conventional fitness centres, has the potential to make the step into group classes of the big fitness chains.

On the one hand, it is a very interesting product presentation of the company Flowin, on the other hand the more handy size of the slide mat makes the system more valuable.

Whereas slideboards have been created for athletic training, especially to improve lateral stability for sports, the sizes of the „High-Friction-Training-System“ have been designed for the use in group classes, personal training and home fitness.

Especially personal trainers, who visit clients at home, will like the product. It can be transported more easy than a slideboard.

Website of producer http://www.flowin.com

During sauna
This is an unwritten rule for sauna: use a big towel to cover your spot on the sauna bench completely.
Because warm air rises up, you will experience a greater heat on the upper benches. If you are a beginner with sauna, start with sitting in the low or medium row to get used to the heat.
A sauna bath lasts between 8-12 minutes. It is better to sit in an upright position during the last 2 minutes to take care of your heart circulation. In this way, you will reduce the risk of dizziness. Move your legs a little so that less blood flows into your legs.
It is really important that you listen to your body, and leave sauna early enough if you do not feel well!
If in your sauna a procedure is prepared in which people sprinkle water over the hot stones, it is normally done in 3 stages. First stage takes 5-10 minutes, the main and most hot stage takes about 6-8 minutes and the last stage, before leaving, 1-2 minutes. Please respect the others and do not leave during the procedure – decide early enough, if you want to take part or not. If you leave, also heat decreases in that moment – you crush the procedure by that.

After sauna
take a shower after sauna, especially before using the pools. Be sensible for your body when cooling down to prevent problems with heart circulation. Cool down your body with cold water and fresh air to maximize the health effects of sauna.
After cooling down, you may take a warm footbath to reduce your body temperature further to normal level. Like this, you prevent getting a cold and prevent yourself from sweating afterwards.
It is best to take first drink after your last sauna bath, preferably non-alcoholic. Best suitable to rehydrate are mineral water, apple spritzer and tea. (Find here a related article to choose the best beverages for sport and sauna)

• 5 days in a row, monday till friday, you take care of food and drinks, see that you have a very good diet which consists of:
  • food with low glycemic load: choose of a great variety of fruits, vegetables and salads to give your body a maximum supply of natural minerals and vitamins (read this article to understand “glycemic load” how to make the right choices)
  • drink mostly tea and water and try to reduce coffee consumation (read this article to understand how to make right choices of beverages)
  • keep a regular fitness training pattern on 3 – 5 of these days (read this articles to understand how to organize your fitness training)

1 day – saturday – it is alowed to go out with all the fun you want, whatever it means to you! There is just one restriction which you should try to implement in the long run: try not to overdo it and limit alcohol and food consumation in a way, which allows you to pursue light activity or recovery arrangements on sunday. (read this article to understand how to make good party food choices)

1 day – sunday – which, for lots of people, means having coffe and cake, or have a brunch in the morning. It is allowed to do so, but keep the calory consumption in limits. If you have one portion cake and coffee, you will not gain weight by that. It is all about the discipline not to overdo it, but allowing you some things on the weekend, which you really like. As stated above, this day should get you back on track with activity or recovery arrangements to start again with your 5-day program on the next day. (read this article to understand how to organize a recovery program)

5 -1 -1 strategical lifestyle diet: the conclusion and meaning for your fitness lifesyle
this kind of approach is worth to try, because most people do not even start training and food programs, which do not suite their life. They fear missing social life. Try it this way and, over time, try to implement more healthy habits on the weekend. My experience as personal trainer with my clients shows that, on long term, if you keep a good food and training program during the week, you tend to stay rational on the weekend and make better choices for your health. So, the sense of the 5-day program is to increase your sensibility of your body for good choices.

5 – 1 -1 worth a try, with lots of clients it worked. For any questions or help, please contact me!

GL = Glykemic Load

GI = Glykemic Index