Fitness Training Saigon (Ho Chi Minh City) with Stéphane

13/02/2024

4-minutes full body workout for the year of the Dragon. Happy New Year everyone! And stay healthy!

https://youtu.be/81nhmbc7PLM

In this 4 minute TABATA workout, you'll be working your entire body hard in an intense workout. This HIIT workout for runn...

21/05/2023

Juice up like an athlete! 3 things coaches recommend to champions. In this video: dosages, timings, all accessible from your kitchen cabinet or your corner supermarket!!! Research and studies linked in the video description...

you run faster without training more is what's we're answering today, based on the latest research on the topic, a...

03/02/2023

Bulletproof knees! Prevent arthritis and other unpleasant things and stay strong!!!

Knee pain during your runs and after? And it doesn't go away? Perhaps all you're missing is a quick and easy exerci...

27/05/2022

Cadence, stride length, does it matter? YESSSS. Let's find out why!!!

striding and low cadence can cause back pain, so can this: https://youtu.be/sqPcdqRjLR8. You might have heard that...

21/03/2022

How can you be sure if your legs have fully recovered for your run, after a marathon, an injury or even just a break? Is it too soon? Find out with 4 simple tests. To do one after the other, once you've passed the first, do the second and so on. Good luck and a massive CONGRATULATIONS to all participants of the Da Nang Marathon!!!

https://youtu.be/T_AU7D3S0rk

Hope this helps! And a massive congratulations to all of you who participated yesterday in Da Nang!!!

worse than going for that test run just to have to quit half way because those legs weren't ready or to resume r...

26/07/2021

Extreme measures in Vietnam 😭😭😭. And it might last for a while. So I bought a treadmill 😱. For those in Vietnam, I highly recommend, if you miss running and you can afford it. It's a Xiaomi Kingsmith R2 for 11.500.000VND, foldable, up to 12kmh and so far, it's working well!!! It was also delivered in 1 day... I am not affiliated with Xiaomi at all and make no money from this, it's not an ad 😀.

Aaaaanyway, I'll be using this treadmill in today's video to demonstrate how to increase your cadence, for less injuries. This is not the usual method of slowly trying you increase by 5%, which many I know have given up on. This is a protocol based on a recent research paper, please try it! Let me know if it worked for you!!!

Have a wonderful week ahead and if in Saigon, stay safe and be patient. There is nothing we can do but wait...

https://youtu.be/-aJ3ko56a0M

Please feel free to comment if you have questions. Really hope this can help some of you!

Subscribe to this channel for more health tips to help you run away from injuries!
https://www.youtube.com/SafeMotions?sub_confirmation=1

Check out my therapy page
https://www.facebook.com/nobackpainsaigon

too low runners tend to have a lower cadence. While this does not mean anything particularly wrong, there are p...

08/03/2021

Bulletproof abs are one thing, but avoid hurting yourself on the way. Find out what these 3 exercises might do to your back and your running form, if you are a runner.

's great that you are exercising your core. The pelvis stabilizers are essential for running and they do get weak over time, s...

28/12/2020

Your glutes can become inactive and lazy, even if they're strong!!! So maybe they're not working when you're running and other muscles are trying to do the job instead 🙁

Good morning runners!!! Hope you all had an amazing festive end of week and recovery weekend!

In today's video, 2 tests to understand why your glutes could be sleeping, and 3 exercises to fix it!!!

Enjoy:
https://youtu.be/tjmxiQD1rso
Please feel free to comment if you have questions. Really hope this can help some of you!
Glutes strength tests (3 levels of difficulty) here:
https://youtu.be/Xj_aygJWT-Y
Subscribe to this channel for more health tips to help you run away from injuries!
https://www.youtube.com/SafeMotions?sub_confirmation=1
Check out my therapy page
https://www.facebook.com/nobackpainsaigon

if your glutes were strong (you've tested them), but only when you're paying attention to them? What if they s...

25/10/2020

So you're stuck with Plantar Fasciitis. Should you take a complete rest for a few weeks? Or should you run despite it? What are the best practices?

Good morning runners! Hope you're have an amazing weekend so far. In this week's video, I want to address something that I see all to often for any injury: taking a full break after an injury and trying to go full on after a few days of rest. You are generally better of with softer transitions, like lowering the intensity of your runs, and working on your technique and your weaknesses, as you body (in this case your foot) recovers. A break from running does not mean a break from everything running-related!

You'll find technique related exercises and therapeutic exercises in the video! Enjoy!!!
https://youtu.be/xuYdd8JNCTI

Subscribe to this channel for more health tips to help you run away from injuries! https://www.youtube.com/SafeMotions?sub_confirmation=1

Let me know in the comments if you're getting better with this! Or ask questions on my Safe Motions page:
https://www.facebook.com/safemotions/

Really hope this can help some of you!

Check out our video for calf and Achilles tendon massage ball rolling! Studies demonstrate over and over that the Achilles tendon has a role to play in Plantar Fasciitis https://youtu.be/KXPeeBDcAlQ

Check out my therapy page
https://www.facebook.com/nobackpainsaigon

Plantar fasciitis is just the worst and you can't wait to go running. But is it going to make the pain worse or l...

20/10/2020

Let's keep on educating ourselves! Can't wait to lead this workshop this Saturday!

Workshop “TREADMILL - MÁY CHẠY BỘ HAY CÂU CHUYỆN KẾT NỐI PT & KHÁCH HÀNG"
Link đăng ký: https://bom.to/CaFQ0mM
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📍Có không ? - những lần các bạn PT chúng ta luôn gặp khó khăn để tương tác với khách hàng trên máy chạy bộ.
📍Có không ? - chúng ta luôn bắt đầu cuộc trò chuyện bằng những lời hỏi thăm sức khỏe mà khách hàng cũng chẳng mấy quan tâm.
📍Có không ? - khi PT chúng ta phải công nhận phần lớn thời gian khách hàng của chúng ta luôn là ở máy chạy bộ.
Hãy thành thật một chút ! Vì đôi khi phải thừa nhận một điều rằng chúng ta những PT thật thụ động và cảm thấy không hiệu quả khi nói chuyện với khách hàng khi họ đang tập Cardio trên những chiếc máy treadmill.
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Vậy lần đầu tiên Nutrifort sẽ thực sự giúp các bạn phương pháp tập luyện chuyên môn và cách tương tác hoàn hảo khi khách hàng đang sử dụng treadmill. Hãy tưởng tượng đến những gương mặt kinh ngạc của khách hàng khi PT chúng ta cho họ thấy “máy chạy bộ” có ma lực thao túng khôn tưởng như thế nào. Lần đầu tiên tiến sĩ Stephan sẽ giới thiệu một cách tương tác hoàn toàn mới trên máy treadmill và thực sự tỏa sáng trong cuộc trò chuyện với Khách Hàng.
🎫Mục Tiêu Buổi Học:
☑️Điều chỉnh tư thế và mức độ an toàn khi sử dụng máy.
☑️Khởi động, tập luyện và giãn cơ trên máy chạy bộ.
☑️Các phương pháp phòng tránh chấn thương trên máy chạy bộ.
☑️Tạo được bản kế hoạch tập luyện như một buổi tập 1-1 kể cả với máy chạy bộ.
☑️Xây dựng mục tiêu khác nhau của khách hàng trên máy chạy bộ.

🎫Nội Dung:
1️⃣ Bài kiểm tra 20 giây tư thế tỉnh trước khi sử dụng máy chạy bộ.
2️⃣ 3 kỹ thuật warm up độc quyền theo tiêu chuẩn quốc tế trên máy chạy bộ.
3️⃣ Phương pháp quản lý tốc độ và nhịp tim của khách hàng.
4️⃣ Bảng checklist 9 mục tiêu trong buổi tập cardio với máy.

Hãy để câu chuyện của chúng ta và khách hàng luôn bắt đầu bằng lợi ích và kiến thức của họ!
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🤵WorkShop By Stéphane Laporte D.O. (Eur) - Có phiên dịch viên
📍Tiến sĩ - Đại học quốc gia y học, khoa học Tây Ban Nha.
📍Chuyên gia nắn xương, viện quốc gia nắn xương chỉnh hình.
📍Chứng chỉ HLV cá nhân tại ACSM. (The American College of Sports Medicine)
📍Chứng chỉ HLV bộ ba môn thể thao phối hợp tại ITCA
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🏘 Địa điểm: 18 Trần Thiện Chánh, P12, Quận 10
⏰ Thời gian: 08:30 ngày 24/10/2020
⚱️ Phí tham dự: 500.000 VNĐ / người (miễn phí cho học viên cũ Nutrifort) giới hạn 20 người.
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Link đăng ký: https://bom.to/CaFQ0mM

06/09/2020

Get it right! Stride length and cadence, the right numbers...

You might have heard that the higher your cadence, the better for your joints. Or that the longer your stride, the bet...

13/07/2020

Safe Motions advice on keeping your Achilles tendon pain free!
Subscribe to the channel to make sure you don't miss out...

Of all the running injuries that I see in my practice, Achilles tendonitis (or tendinitis) is probably one of t...

06/07/2020

Are you using your foam roller and massage tools right?
Our latest video is up! Find out there...

When should you use a foam roller, wouldn't massage relax the muscle thus reduce power for your run if you did it before? What ...

28/06/2020

Hey runners, just wanted to share some tips with you. Did you know you could prevent injuries and improve running mechanics with... better shoe lacing?!?

We've just posted a video on some proven shoe-lacing techniques to make you a better and safer runner. Please check it out and let me know your thoughts! https://youtu.be/7jh0Sx6DS2o.

It's a fresh new channel that's still work in progress, but I'm hoping it will help us stay away from injuries, so any feedback would be most welcome!

Subscribe so you don't miss out. We'll talk foam roller, massage balls and rolling pins next week!

Advanced Shoe Lacing Techniques? Is there such a thing? In this video, you'll learn all about the "runner's loop" a...

04/05/2020

Hey you fitness addicts to be (or existing)! We've just opened a fitness channel to help you stay injury free and fix any pain muscle or joint pain you already have!

This channel is for YOU, so let me know what you'd like to learn about and what injuries you'd like to get the fix for!

Details below, and link here: https://www.youtube.com/channel/UC50TQQnuo3sM7ueyBUf17NA?sub_confirmation=1

Own your body, push your limits and stay safe!!!

A channel dedicated mainly to runners, to help you recover and prevent injuries through self-treatment tips and tricks. Stéphane is a registered Osteopathic ...

17/08/2019

The trendy HIIT exercises caused an increase of sports injuries by 144% in 5 years. Choose your exercises well, and include them in an overall well designed and adapted fitness program, to avoid getting hurt!

https://www.ncbi.nlm.nih.gov/pubmed/30758171

J Sports Med Phys Fitness. 2019 Jul;59(7):1206-1212. doi: 10.23736/S0022-4707.19.09407-6. Epub 2019 Feb 12.

01/05/2019

Home made anchovies and spinach quiche. I added some salmon and sundried tomatoes to the mix. The almond powder crust is just pressed into the pan, it takes 5 minutes to make the dough. Healthy has never tasted so good! Mind the calories though, I had two of those for myself, couldn't stop... Stay in control and stay fit!!!

21/04/2019

Amazing moments as a lead bicycle in Hong Kong at the making sure runners are safe. Especially for the , where having 100+ energy packed little people chasing me gave me quite the pressure!!! Thanks for the fun!

21/04/2019

Dry-land drills is a must! Training your muscles might be better outside of the water, according to this 2018 study. Just remember that for best , train like an all-round .

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006528/

13/04/2019

(in my opinion of course) homemade bread. I was in dear need of bread, couldn't be bothered to go out to get some (most breads in my neighborhood are full of chemicals and gross), so I looked up a recipe to make low carbs tacos in 5 minutes. Loved how easy it was. Tasted OK. But that was enough for me to dig deeper into this world of tasty healthy low carbs breads! If you have some of your own, please share some photos!!!

18/02/2019

Can your leg day make you smarter? Loaded exercise now proven to be beneficial for the brain!

https://www.tigerfitness.com/blogs/workouts/leg-workouts-brain-health

Skipping leg day? Well, here's a reason that might change your mind and have you squatting and leg pressing.

11/02/2019

My sad attempt at making Remy's ratatouille from the animation Ratatouille... With the blurry non-plated version (sorry). Will do better next time!!! At least it tasted good.

09/01/2019

Stay fit! Stay healthy! Fix your body for its ultimate performance. Learn to stay fit and strong for 2019 with 5 tips that will help you push your limits!!!

12/10/2018

Mushrooms linked to cancer!!! But also help prevent cancer?!. Don't believe everything you read.

https://www.nytimes.com/2018/09/29/sunday-review/cornell-food-scientist-wansink-misconduct.html

A Cornell food scientist’s downfall could reveal a bigger problem in nutrition research.

20/07/2018

What really makes us fat finally tested!!! With mice... ... ...
https://www.medicalnewstoday.com/articles/322481.php

Researchers have been debating for a long time whether it is fat or carb intake that leads to obesity. A new study claims it may have settled the issue.

25/06/2018

Home-made ostrich burgers!

I find ostrich meat great, lean, high in protein and I believe healthy. Made a mess in the kitchen, but it was worth it. Didn't have any tomatoes or lettuce in the fridge so I had to make do with cucumbers with olive oil seasoning and chili flakes. I also had a gherkin. Just one.

Calories: 740kcal per burger (15g carbs, 55g proteins, 27g of fats mostly from the eggs and the olive oil, so if you don't like fat, remove the eggs! - there is an egg in the patties to help keep the meat together, so it's a total of 3 eggs in that recipe.)...

Bon appétit!

11/06/2018

Thought I'd post one of my meals... Most unattractive food pic out there, sorry, I'm new to this :(

Grass-fed beef strip steak seared in my cast iron pan (150g), home-made sweet potatoes (130g) and avocado mash (half avocado). The mash stores really well in the fridge for the following days.

Simple, 15 minutes cooking tops, about 450 calories. Yummier than it looks!

17/05/2018

No foam roller? Get some tennis balls!

15/10/2016

Therapy for the 2016 Champions of the Australian Rules Football Asian Championship, against Singapore. Spectacular day!!! Well done to the Philippine Eagles

04/10/2016

Congrats to David Shin and Sporting Republic for the Bronze Award of the Sports CSR Initiative of the Year