Chris and Tracie Vlaun Featured in Bloomberg

Great Coverage of the hottest trend of yoga and fitness mash-ups. Chris and Tracie Vlaun headline the article with their Aeroga Movement system.

When Yoga Meets CrossFit, It’s More Burn, Less Om

A new wave of aggressive yoga classes incorporates cardio, CrossFit, and even boxing to get fitness results.

As a model working in South Africa in the early 2000s, Tracie Wright Vlaun started doing yoga along with her fitness regimen to help her deal with the mental toll that the fashion industry can sometimes inflict. “To let go of all the BS,” is how she put it. But she eventually wanted something “less Om-chanty,” and set about to create a workout that would blend poses into a more intense session.

By 2009, she and her trainer husband Chris Vlaun had devised a regimen that included entry-level yoga poses and bodyweight exercises grounded in the “fundamentals of ancient movement art disciplines.” Aeroga, the name of the duo’s high-energy workout offered at Florida’s St. Regis Bal Harbor Resort, is a seamless mix of power-based calisthenics set to a choreographed playlist that ranges among Adele, U2, Stevie Wonder, and Bach. It has taken off by word of mouth, attracting Miami tourists and a few athletes as well as the owners of the teams the athletes play for. “It’s going to kick your ass,” Chris Vlaun said. Read Full Article >>

Want to get ripped: Do Sprintwork

Chris Vlaun - Sprint Work

So – after recently welcoming a newborn son, time has become extremely limited. With consideration that I must find a way to still fit in some intense workouts, sprint work has been my 2x a week got-to workout. Now take a second and think about the guys and girls who were the most ripped (i.e. lowest amount of bodyfat relative to the amount of lean body mass carried) In football, running backs, wide receivers and defensive backs. On the track, sprinters who ran events 400m and shorter. I have to admit, that I have noticed many significant benefits over the last six weeks. Here is a quick list of the most dramatic changes:

Peak Power

Since sprinting over the last six weeks I have noticed some significant gains in my peak power. I can jump further and higher with more frequency, hence increased power endurance. Studies have shown that seven weeks of sprint training (2-3 sessions per/week) enhanced maximal sprint-peak power, lengthened time to exhaustion at maximal sprint-exertion, lowered blood-pressure, and increased incremental VO2 peak during exertion in healthy male subjects.

Stronger AB’s

Think about running 100 meters, you are taking roughly 55 – 65 steps. A world class sprinter would take roughly 44 – 47 steps. Those steps taken at a very aggressive rate in combination with constant tension and maximal power output. Now all that aggression and relaxation is triggered from the core in response to the ground force reaction. Now think about the abdominal activity related to this movement. How do you reveal this abs? The more sprinting you do while decreasing your body fat percentage, the more toned your abdominals will appear.

Torch Fat

When thinking about burning fat you need to think about metabolism. First, high-intensity sprint work increases the rate of metabolism  during the activity and well after. Yes, that means you are still burning it up hours after your done. So consider this a great one/two punch. Sprinting burns the fat layer off while simultaneously building up and developing the muscle underneath. Have you heard about EPOC? EPOC is (excess post-exercise oxygen consumption): The after burner – Many people believe that doing low-intensity exercise for a long period of time burns of the most amount of fat. Although your body uses about 50 percent of your calories from fat during low-intensity exercise, the number of calories you burn is much lower than that of high-intensity exercise, which uses about 90 percent of its energy from glucose. Some studies have shown, the effects of EPOC from doing sprinting and other high-intensity exercise will help you burn fat after exercising.

Save time

For me recently, time is everything. Since having a newborn, my time has been mostly occupied by dirty diapers, washing bottles rocking the baby to sleep – if I’m lucky I will find success… So going for a 5 mile run is not an option, but banging out 10 x 110m bursts, sprints, or pick-ups (strides) with 90 seconds rest is doable. Now that can be accomplished in about 20 minutes or less. I don’t know too many people who can tack on a five miler in less than 20 minutes (hence a 4 minute mile pace). The other thing to consider is the maximal output repeated 10 times. Thats like doing 10 all out sets of abs and more with just 90 seconds rest. Yes, thinking of it that way seams like a beast of a workout – thats because it is! All in 20 minutes or less, you are reaching an aerobic and anaerobic threshold. Basically gettin’ it all in under 20 min.

Example beginners workout

Begin with a dynamic warm-up:

Example 2x 30 meters each –

  • walking quad stretch
  • walking side lunges
  • walking high kicks
  • high knees fast pace
  • high knee skips
  • but kickers fast pace

Target workout:

Sprints: 3x 60 meter Build-ups/accelerations. (start at 60%, build up 10% per 10 meters)

Sprints: 3x 60 meter Acceleration/glide (accelerate for the first 30 meters glide/overstride for the second 30 meters)

Sources:

 https://www.acefitness.org,

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327385/

http://up.nfl.com/workouts

V Art of Wellness Founder – Christopher Vlaun Debuts with Cyberobics “Soul Meets Body”

Trauma Injury vs Overuse Injury

Here is some great insight in Trauma Injury vs Overuse Injury

Posted in Uncategorized on December 8, 2015 by mike boyle

Trauma versus Overuse? ( Originally published 2008)

There are two types of injuries, trauma and overuse. Our sports medical model is based in the trauma model. The trauma model works great if you sustained a sports injury from a collision etc.. It doesn’t work as well for gradual onset injuries like tendonitis.

The problem is if the mechanisms have nothing in common, chances are the treatments are not going to be similar either. Trauma treatment revolves around the RICE concept. ( rest, ice, compression, elevation) or possibly surgery. The overuse model involves much more. If your problem took time to develop, it will probably not be solved with a conventional approach. Rest and ice will only cure your tendonitis until you start working out again.

Just remember, cleaning up the puddle is not the same as fixing the leak. If you have water on the floor, you’d better look on the roof. The solution is not on the floor.

We posted three articles about Sports Hernias that illustrate just this concept at www.strengthcoach.com.