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Monday, May 04, 2015 • Delray Beach, FL 33444

All good things must come from a bend

By Marc D Thompson

RANGE OF MOTION

Fitness come sin all forms and fashions. One of the key elelemnts fo sound health is functional, full, and non-painful range of motion. These following movements, split into upper an dlower body, may help maintain or attain proper range of motion.

 

UPPER BODY

Head tilts, forward and back

Head tilts, side to side

Head turns

Shoulder movement, up and down

Shoulder movement, side to side

Shoulder rotation

Elbow bends

Wrist bends

Wrist rotation

Palm up, palm down

Finger bends

Finger spreads

Finger-to-thumb touches

Thumb-to-palm stretches

LOWER BODY

Hip and knee bends

Leg lifts

Leg movement, side to side.

Leg rotation, in and out

Knee rotation, in and out

Ankle bends.

Ankle rotation

Toe bends

Toe spreads

 

SOURCE: http://www.drugs.com/cg/active-range-of-motion-exercises.html

NOTE: Active range of motion exercises help improve joint function. Range of motion is how far you can move your joints in different directions. These exercises help you move each joint through its full range of motion. Movement can help keep your joints flexible, reduce pain, and improve balance and strength.

Friday, May 01, 2015 • Delray Beach, FL 33444

A friend in knead is a friend indeed

By Marc D Thompson

INJURY TREATMENT

 

Inevitably, injuries occur. Often we incur overuse injuries due to improper form or even too much of a good thing. Depending on the injury and the medical professional, there are a number of methods to help treat injuries. Here are a few to consider.

 

Acupuncture

Compression and/or Elevation

Contrast therapy

Heat (sauna, steam, hot tub etc.)

Massage therapy

Lymphatic drainage

Physical therapy

R.I.C.E., a treatment method for soft tissue injury which is an acronym for Rest, Ice, Compression, Elevation

Reflexology

Stretch, Yoga

Take a break from exercises, up to one week

Visualization to speed healing

Work other joints

 

REFERENCE: Exercise Standards and Guidelines Reference Manual, ©1995 Aerobics and Fitness Association of America, Sherman Oaks, CA

Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. He may be reached at marc@virtufit.net.

Friday, April 24, 2015 • Delray Beach, FL 33444

I move, therefore I am

By Marc D Thompson

MULTI-MUSCLE STRETCHES

 

We all need to move and stretch. Here are some of the multi-muscle ways to relax, stretch, increase range of motion. Remember, just as important as the static pose, is the way transitions.

 

Cobra pose

Down dog pose

Extended childs pose

Low lunge pose

Mountain pose, hands raised

Prone over stability ball

Standing forward fold pose

Supine bent knee torso twist

Supine over stability ball

Triangle pose

Up dog pose

Warrior pose

 

NOTE: For traditional static stretches to be effective, determine the correct muscle angle (function) and vary the stretch duration from 2–60 seconds.

 

Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. He may be reached at marc@virtufit.net.

Sunday, March 29, 2015 • Delray Beach, FL 33444

Wellness is Bliss

By Marc D Thompson

S-I JOINT INJURY, PREVENTION AND TREATMENT

 

As the Sacroiliac joint (S-I joint) becomes more and more involved in overuse, injury and rehabilitation, it is important to know what stretches and exercises can prevent or treat the area. Below are some basic stretches (asanas) and 4 progressive workouts.

S-I Joint Stretches

Camel

Childs

Cowface

Extended side angle

Lizard

Low lunge

Pigeon

Seated forward fold

Supine eagle legs

Triangle

FITNESS TIP: When treating tight S-I joints, also look at tightness in the opposite hip flexor area.

 

S-I Joint Basic Workout

Lying eagle legs

Seated forward fold pose

Camel pose

Childs pose

Triangle pose

Extended side angle pose

Low lunge pose

Lizard pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

 

S-I Joint Intermediate Workout

Reclined angle pose (lying butterfly)

Sphinx pose

Childs pose

Lying eagle legs

Childs pose

Pigeon pose

Childs pose

Lizard pose

Childs pose

Cowface pose

Childs pose

Hero pose

Childs pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

 

S-I Joint Advanced Workout

Reclined angle pose (lying butterfly)

Sphinx pose

Lying eagle legs

Childs pose

Lying spinal twist

Seated spinal twist

Childs pose

Pigeon pose

Lizard pose

Childs pose

Kneeling split

Threaded plank, straight-leg pigeon

Childs pose

Cowface pose

Hero pose

Childs pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

 

S-I Joint Progression Workout

Childs pose

Sphinx pose

Childs pose

Lying eagle legs

Seated forward fold pose

Reclined angle pose (lying butterfly)

Camel pose

Cowface pose

Hero pose

Pigeon pose

Low lunge pose

Lizard pose

Triangle pose

Extended side angle pose

Childs pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

Tuesday, February 17, 2015 • Delray Beach, FL 33444

A (Muscle) Twitch in time Saves Nine

By Marc D Thompson

ENDURANCE TRAINING METHODS

 

Endurance is a key element of health and wellness. Here a few effective methods we promote to increase muscular strength and endurance and cardio output.

 

  • 30/30, consists of a single set of 30 exercises done in 30 minutes with no rest periods
  • Basic circuits, combination of high-intensity aerobics and resistance training designed to be easy to follow
  • Cardio circuits, high-intensity aerobics using various pieces of Cardio equipment with little or no rest periods
  • Hi reps, using over 20 reps per set
  • Isometric training, strength training in which the joint angle and muscle length do not change during contraction
  • Resistance training circuits, high-intensity aerobics using various types of resistance exercises with little or no rest periods
  • Slo-mo plyometric training, using slow motion movements in conjunction with plyometric exercises
  • Slo-mo reps, taking five or more seconds per rep
  • Speed-Agility-Quickness drills
  • Supersets, alternating two exercises for the same muscle group, taking as little rest as possible between each set

 

Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. Along with over 25 years of experience and thousands of clients, he draws from physical and cognitive exercise techniques, various fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client. His fitness and genealogy books continue to help hundreds improve and maintain wellness.

Saturday, January 24, 2015 • Delray Beach, FL 33444

Some Types of Bodywork

By Marc D Thompson

by Marc D. Thompson

Body Work has many benefits for our bodies and soul. Sometimes it is confusing which type is best for an individual. Here is a basic list to get your research started.

 

Aromatherapy, therapeutic use of aromatic plant extracts and essential oils

ayurveda and yoga

Deep tissue, designed to relieve severe tension in the muscle and the connective tissue or fascia

Myofascial release, technique for stretching the fascia and releasing bonds between fascia, integument, and muscles

Reiki, technique of transmitting life energy by placing the hands gently in specific positions either on or above the body

Shiatsu, applied pressure with thumbs, fingers, and palms to the same energy meridians as acupressure, uses stretching

Sports, designed to enhance athletic performance and recovery

Stone Therapy, uses cold or water-heated stones to apply pressure and heat to the body

Swedish, uses five styles of long, flowing strokes to massage

Thai, originated in India and is based on

Therapeutic, involves acting on and manipulating the body with pressure

 

Find the benefits of bodywork either by visiting us here at VirtuFit or locating a practitioner near you.

Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.

 

Marc D Thompson, VPT, Owner of VirtuFit.net

 

Friday, December 26, 2014 • Delray Beach, FL 33444

Cardio Basics & Benefits

By Marc D Thompson

by Marc D. Thompson

 

Cardio, when done properly, is a strong foundation of general hea;th and fitness. Here are osme basic cardio tenets and benefots.

 

Adapt your cardiovascular routine to your goals and change as plateaus occur

Exercise in your target heart rate range, not that medication, heart conditions, athleticism, etc. may alter your range

Experiment with various programs and settings available on each machine

If seeking fat loss, work up to 30 or more minutes per cardiovascular session

Participate in various group exercise programs

Stretch after each cardiovascular session

Use intervals to keep the body guessing

Vary cardiovascular exercise: use at least three different pieces of equipment per week

Vary your intensity, duration, and frequency

Wear appropriate footwear

 

Some of the Benefits of Cardiovascular activities incluse:

 

Changes body composition

Decreases body fat

Improves cardiovascular health

Improves circulation

Improves recovery

Increases endurance

Increases energy

Lowers blood pressure

Reduces risk of heart disease

Strengthens heart

 

FITNESS TIP: Find the target heart rate for cardio that gives you the best results and the best feeling.

Monday, November 24, 2014 • Delray Beach, FL 33444

Body Weight Plyometric Intermediate

By Marc D Thompson

by Marc D. Thompson

 

Plyometrics can we worthhwile if done properly. Here is oneof my favorite routnes.

 

Band archer row

Box hops

Clap pushup

Floor tricep dip hops

Forward hops

Hop and chop

Jump lunge

Lateral box leaps

Lateral leaps

Mason twist

 

NOTE: Perform 3 rounds consisting of 60 seconds with break between rounds. Vary duration and break time.

Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.

 www.VirtuFit.netmarc@VirtuFit.net

skype: VirtuFit

 

Monday, October 27, 2014 • Delray Beach, FL 33444

Body Weight Plyometric Basic

By Marc D Thompson

by Marc D. Thompson

 

Here is a fun list of some of my favorite Plyometric exercises.

 

Butt kickers

Forward hops

Hi knees

Hops

Side hops

Squat jumps

Stair hops

Stair jogging

Stationary jogging

 

NOTE: Perform 2 rounds consisting of 45 seconds with break between rounds. Vary duration and break time.

Monday, October 27, 2014 • Delray Beach, FL 33444

Cardio Activities

By Marc D Thompson

Cardio Activities

by Marc D. Thompson

 

For a quick guide, here are some wonderful cardiovascular activities:

 

Arc Trainer

Elliptical trainer

Group Exercise class

Indoor cycling (Spinning®)

Rower

Stationary bike/outdoor bike

Stepmill/Stepper

Swimming/Aquatics

Treadmill

Walking/Jogging

 

FITNESS TIP: Nearly any action or combinations of actions can be cardiovascular. Be creative and safe to have fun keeping your heart strong.

 

Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.

 

www.VirtuFit.net

marc@VirtuFit.net

skype: VirtuFit

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Contact Marc D

About Me View Profile

Marc D Thompson

Marc D. Thompson is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. TRAINER TRAINING, teaching virtual technoiques--Interested in being a virtual trainer or instructor: go to http://www.virtufit.net/uploads/teachVPT.pdf. 2, 4 and 8 week programs. He has devoted his life to understanding the body and its systems. His passion is finding and isolating the physical strengths and weaknesses of each client and matching them with a multitude of fitness disciplines to improve their physical, mental and psychological wellbeing. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, his greatest strength is his ability to draw from hundreds of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual he trains. In his studio in Delray Beach, Florida, Marc works one-on-one with individuals and has broadened his reach to train a multitude of clients around the world with teleconferencing. Not only is he pioneering virtual training, Marc has designed numerous innovative fitness programs including Resistance Yoga, A-Team, X-Cycling, and Cardio Core. Marc carries an AFAA professional certification and has been a PT Faculty, a Senior Fitness Director and a YMCA Fitness Cluster Coordinator. He uses sports psychology, nutrition and motivation to enhance progress of his clientele and has been certified in Aquatic Teaching, PT Teaching, Cycling, Swimming, Yoga, Mat Science and Stability Ball. Marc also administered programs including Massage Therapy, Road races, Pilates, Tai Chi and Dance. Personally, Marc has trained for numerous duathalons, triathlons, half-marathons and plays golf, tennis, swimming, racquetball, volleyball, baseball, softball and many others. He works with individuals of all ages and experience levels, from novice to advanced athlete, as well as those who are mentally and physically handicapped. With clients, Marc incorporates muscular strength and endurance, flexibility, range of motion, balance, power, agility, quickness, speed, coordination and proprioception and so much more. Marc has taught a wide range of fitness classes including cycling, yoga, youth fitness, adventure camps, outdoor training, military training, and interval classes for corporations and at special and community events. Additional Certs: 0058-A Lupus Overview 0057-Package Deal 0055-Hypertension and Exercise 0056-AFAA's Nutrition Policy Statement 0054-Understanding Gait Function 0053-Back on the Ball 0052-Understanding Type 2 Diabetes Mellitus 0076-Pilates 0028-Water Tai Chi 0031-The Pilates Method for a Balanced Body 0066-Lifestyle Coaching 0032-Parkinson's Disease and Exercise
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