Sirens & Titans Fitness is both a personalized training and healthy eating program all in one.

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Your Nutrition Coach, Strength Coach, and Accountability Partner

Come in and Ask us about our Ultra Sound Body Composition Analysis and Workout Trial!!

Sirens & Titans Fitness is a fitness system that applies what has been learned through the science of training world class athletes to achieve optimum health and body composition for all women and men in a 30 minute workout.
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Training at the Highest Level

“ ...Jacques DeVore presented me with a unique method for training and an impressive understanding of the underlying physiology at play for both on and off the bike. He is an incredible asset to any athlete at any level... ”
David Zabriskie, Professional Cyclist
6 X USA Time Trial Champion
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Update for March – Time to Spring into action! Let us help you meet your fitness goals!!!

Posted on March 26th, 2015

We want to give you a quick update to all our members and friends as to what is happening here at Sirens & Titans Fitness during the month of March!

easter_egg_green_red-512A. Closed Easter

Please note, in observance of Easter, we will be closed on Good Friday. 4/3, and Easter Sunday, 4/5.  We are OPEN Saturday, 4/4.

 

B. S&TF featured in Outside Magazine!images (14)

Check out the great article in Outside Magazine. The article covers our S&TF FUBAR Group VersaClimber Workout. We are excited to see that others see the great value in this method of training!  For any of you who have not yet tried our FUBAR VersaClimber Group Workout, you are invited for a free session.  Find out what all the fuss is about!  Don’t be afraid, you can get through it, we will and can coach anyone through a workout.  All you have to do is coordinate/schedule the session by calling or emailing our front desk. To read the full article click on this link: http://www.outsideonline.com/fitness/bodywork/the-fit-list/Los-Angeles-VersaClimber-Workout-War.html

veterans

C. The 2015 S&TF Men’s Focus Group, a Success!

The Focus Group was a great success!  In the short 2 ½ weeks most of the participants saw 5-10% improvements on various individualized performance criteria!!! We would like to thank all the men for their participation and want to send out a warm welcome to those who have decided to become S&TF Members!

D. The Elite Program
.

We are finding that many members are migrating from the Small Group Strength & Conditioning Workout 03physed-superJumbo - CopyProgram to the Elite Program.  One cannot deny the value of the Elite Program! Only $40 for 45 minutes.

Here are the benefits of the Elite Program compared to outside personal training:

S&TF Package Comparison

Elite Workout

Personal Training with Average Trainer

Receives the benefit of the science of training world class athletes.

Yes

No

Every workout has a primary objective.

Yes

Yes

Workout Specifically written for the individual

Yes

Yes

Nutritional Coaching. Food Journal and written evaluation weekly.

Yes

No

Regular Complimentary Ultra Sound Body Fat Analysis.

Yes

No

Energy of a group workout.

Yes

No

Intimacy or a personal training Session

Yes

Yes

Proven fitness and weight loss Results

Yes

No

45 Min workout without time wasted.

45 Min.

60 Min.

Pricing

$40

$100-150

Utilizes State-of-the-Art Equipment used by pro & Elite Athletes

Yes

No

Access to ALL State-of-the-Art Equipment used by pro & Elite Athletes

Yes

No

 
 E. Great Parking Option!
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We have a new parking option when in a pinch!  Particularly useful in the evening from 6pm when the residential parking behind us is no longer available, and all the meter parking is taken.  The valet at Matteo’s restaurant, a couple of doors down from us, will let you park there for 40 minutes, or so, for $3!  Use this resource when parking is scarce and/or you are under pressure to make your class!

F. Is your young athlete home for Spring Break?images (15)

If buying a workout package for your young athlete is not feasible, we wanted to give you an easy option to bring your kids into S&TF for a workout if they are looking for a workout alternative that will benefit them in whatever sport they participate in. If you have an active S&TF workout package your kid can participate in a workout associated with that particular package (Small Group, Elite, or FUBAR) and we would deduct the session from your package.

To organize workout sessions for your child all you would need to do is call/e-mail Marc at our front desk.

G. Food Journals – tracking what you eat is the key to success to get change in your body!!!

It is so important to that you send in your food journals.  Unless you have reached your optimum body Steak and Vegcomposition please continue to send us your food journal, otherwise you will not make the changes you are looking for.  Please provide Jacques your myfitnesspal Food Journal log every 7 days by e-mailing to info@sirensandtitansfitness.com your Password and User ID.  Remember, your food intake accounts for around 60-80% how you feel and look!  

H. We are now open Sundays!!!

As some of you know, we are now open every 2nd Sunday, since March 1st!   We will add more Sundays to the schedule soon.Paul03-719309

Here is *Sunday’s Schedule:

9:00am – 9:30am  30 Min Strength & Conditioning Workout
9:45am – 10:15am 30 Min Strength & Conditioning Workout
10:30am – 11:00am 30 Min Strength & Conditioning Workout
11:15am – 11:45am 30 Min FUBAR VersaClimber Workout
12:00pm – 12:45pm Elite Workout

I. PLEASE, MAKE NOTE OF OUR SIGN UP AND CANCELLATION POLICY

Signup Policy:

Cancellation Policy:exercise-excuse-dogatemyhomework

We are here for you for all your fitness and nutritional needs!  We are your Nutrition Coach, Strength Coach, and Accountability Partner all in one, use us!

For all your questions or additional information, call us at (310) 307-0200, or e-mail us at info@sirensandtitansfitness.com, or check out our website: www.sirensandtitansfitness.com

Best to the BEST!

Your S&TF Team

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Serious about your Performance? Why you should care about Physics!

Posted on March 12th, 2015

Three equations you should understand if you want to improve any human movement. 

Power = Force x Distance/Time =Force/Velocity

Force = Mass x Acceleration +Weight of Mass

Rate of Force Development= ∆ (force)/∆ (time)

Race car drivers say that you cannot defy the laws of physics.  No matter how well engineered a car may be 672806_1210255_3661_2519_F1GP15Singapore6424physics rules!  However, sometimes when you watch athletes in sport you wonder if these laws are always true.  The three equations above are of great importance in training and human movement.  Understanding these laws of physics and applying them to your training is necessary to properly develop a training strategy and to increase the speed of your improvement.

Different sports and movements require the body to produce power at different outputs and over different periods of time and repetitions and in different planes of motion.  I call the different needs for power in 71a84146-5dda-41c8-b8c5-12db59994b84different movements the X factor of a sport.  In other words, how much volume and how much intensity of power does a particular sport require?   These differences in the type of power place different metabolic energy needs on the body.   The X factor is determined by the requirements of the specific sport.  For example, a shot putter has an X factor that is very small in repetitions, but very high in absolute power needs.  Typically there is an inverse relationship between the number of repetitions required and absolute power needed.  There is also an inverse relationship of the cardiovascular fitness and amount of absolute power being delivered.  As absolute power diminishes cardio capability starts to come into play.  Sometimes this is a big factor and sometimes not so big.  However, even for marathoners and cyclist these equations are just as important.  They are typically more concerned with the ability to produce the highest average power over a long period of time coupled with short bursts of power.    Shot putters require only a handful of throws, but the absolute power necessary to compete is extremely high.  A boxer has an X factor that requires power to be produced in much greater volume at a much lower absolute power output than a shot putter.    The boxer has to produce power in punches hundreds of times in a match.  Understanding this X factor and how the body produces power is where the understanding of physics comes into play.

Let’s start by looking at the first two equations.  Power = Force x Distance/Time =Force/Velocity. images (7)People confuse power with strength on a regular basis.   Strength is the ability to generate a force.  If you were pushing against a wall with your hands you are creating a force. Add a force plate in the wall and it will give you a measurement of force being produced.  Force is a measurement of Mass x Acceleration plus the weight of the mass.  It is typically measured in Newtons.  Strength is the ability of your body to generate a force in a particular plane of motion.  If you look at the equation for power it takes Force (strength) and incorporates the time it takes to generate the force over a particular distance (velocity).

Think about getting out of a chair.  You rise up and generate enough force and velocity to overcome the weight 51b8ceb0402ff47109of your body and the pull of gravity to lift you out of the chair.  If you continue to increase the speed at which you go from sitting to standing eventually you would increase the speed to such a point that your body would leave the ground.  In each subsequent time out of the chair that you rise faster you are producing more power as you increase the speed of rising up.  So it is one thing to have the ability to produce enough force (strength) to rise from your chair and overcome the weight of your body and gravity.  However, once velocity is increased you will rise higher and higher as you rise from your chair generating greater and greater amounts of power as the velocity increases and you continue to overcome the mass of your body.  If you were doing this in a pool the weight of the mass is reduced so it takes less force to move your body. This is why rehabilitation is often conducted in water.    If you continue to up the power by adding more velocity eventually you can slam dunk a basketball.

Rate of force development (RFD) equals the change in the rate of time in which force is developed.  RFD Robert-Forstemann_strong-legs_05influences your velocity greatly, and subsequently your power.   So improvements in RFD is the rate at which your muscles produce the force add to your improvement in velocity.  If the rate of force development is increased then you will be producing force at a faster rate and velocity will increase if all else is equal.  However, if you gain weight the equation changes as the mass increases and more power is required for the movement of a heavier mass.  In some sports that are power to weight (cycling), adding increases in power become trickier as you do not want to add mass.

If you have ever played the game when one person is standing with their hands clasped in front of them, and the other person is facing them with hands to the sides and then you try to slap the person’s hands you have a little idea about RFD.  Ouch, if you are slow at RFD in this game.  We used to play this game as kids and someone would typically be walking away with red hands. If you were the hitter you would stand there and concentrate to try to increase the RFD and subsequent velocity so that you would hit your opponent’s hands before they could move out of harm’s way.   The faster you were able to fire the muscles and produce force the faster your hands would cover the distance delivering a resounding slap.  In boxing they call this beating your opponent to the punch.

The following exercises help the rate of force development:  Deadlifts, box squats, Pendlay rows, plyometric exercises.  Many do not understand that once you take out the biomechanical differences between a squat and a deadlift why you would choose deadlifts over squats?  The main reason, outside of biomechanical deadlift-legspreference, is that when squatting you take the bar off a rack and you are already firing muscle just to hold and subsequently lower the bar.  The deadlift (this is why it is called a deadlift), starts from a dead stop on the floor.  There is a huge requirement of the body to rapidly fire huge amount of muscle fiber at a high speed to overcome the weight of the bar sitting at a dead stop.  In training athletes this is my go to exercise over the squat.  Most sports typically need a high speed RFD and the deadlift can really improve the body’s ability to accomplish this.  Box squats will also accomplish this high speed RFD.  By sitting on the box at the lower end of the range you unload the muscle and the subsequent movement requires a high speed contraction to get off the box not so dissimilar to a deadlift.  This is why lifters will incorporate box squats to help improve squatting.  I just am not crazy about the risk of lower back injury with heavy box squats.  If done correctly they are a great addition.

Why are these physics equations important to training and human movement?  When evaluating an athlete we look at all of the components in these equations to see where the athlete has the biggest gaps.  This evaluation of the physics of the athlete and the physics needed in a particular sport allow you to create a strategy and tactics within your training that will produce the most rapid gain in improvement.

Much of the short term gains in strength training are neuromuscular in nature.  In other words we see strength gains in an athlete before we see size gains.  If you were to focus on nothing but strength gains there Boxing-008would be gains in strength but not necessarily in RFD.  RFD increases are seen more readily in explosive types of exercises, and exercises where movement is started from a dead stop.    (Hakkinen et al., 1985)  A strength coach or athlete needs to determine the best course of training needed for a specific sport, and tie that to the athlete’s current strengths and weaknesses.  This type of evaluation utilizing an understanding of physics is ongoing and an integral part to determine the next areas of fitness that need the most attention.   For example, an athlete may come to us with a good base of absolute strength (force production), but is lacking in the velocity side of the equation.  In many cases you can eyeball this lack of velocity.  With more highly trained athletes we utilize movement tests for time to help us measure the time to peak force and ability to produce power.  We will get specific measurements of our starting point and then track the subsequent progress.  We want a window into the athlete’s ability to produce force and power.   The faster an athlete gets to peak force the faster is the RFD.   With this information we can develop a training program that will improve the athlete’s ability to generate a force and subsequently more power for their specific sport.  Understand that most endurance athletes have poor RFD and Velocity.  The nature of the sport does not require as much of this type of performance.  However, there can be huge improvements in performance on a relative basis.

256df800-05f3-4408-ae53-e8819e1f8ebaIf your goal is to increase movement for a particular sport physics are important.  Increases in force production, rate of force production, and velocity of movement allows any one training for increased power to improve on all levels.

Understanding the physics allow you to find  tipping points in your training where small increases in the equations above will result in massive gains in a sport or movement.  Identifying these weak links in the above equations can have a huge impact on an athlete’s performance and are visible after a short amount of training.  Utilizing the equations above in the evaluation of your fitness can oftentimes lead you to an area of training that could result in a big improvement in your performance on the field.

Understand the physics and you will be able to better utilize the training time you have available.  Improvement in strength, absolute power, and maximum sustained power produce winning performances in any sport or movement.

Train smart, have fun, and you will prevail!

Jacques DeVore, CSCS
Founder and CEO of Sirens & Titans Fitness

 

Posted in Blogs by Jacques | Leave a Comment


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Why Routine and Rituals are Important in Training and Life!

Posted on March 6th, 2015

Training can be boring at times because of the repetition that is sometimes necessary dependent on sport, level of fitness and training objectives.  Overload and adaptation lends itself to routine.  However, there is an important place for routine and ritual in training.

When training our athlete’s/client’s early on in cueing exercises  I want them to go through a mental checklist bigstock-Silhouette-Of-An-Exhausted-Spo-56076581or routine prior to executing any particularly difficult exercise.  We are constantly cueing in the training.   In competition, preparation instills confidence and confidence produces winning performance.  This applies not only to sport, but to anything in life.  They call it the practice of medicine for a reason.  It is something that is practiced ongoing.  The last thing NASA says before liftoff of a space shuttle is “All systems are go”.    A lot can be learned by this systematic check list in both training and competition.  It is also a great way to reduce the risk for injury.

With that in mind let’s say an athlete is performing a heavy dead lift at Sirens & Titans Fitness, I have the athlete develop and execute the same routine prior to every lift.   How they approach the bar, visualizing a 03physed-superJumbosuccessful lift, how they grab the bar.  It may be left hand first, then right hand, foot position, breathing, etc.  It doesn’t really matter what is in the routine.  What is important is that a conditioning response system is developed that prepares the mind for success in training.  Do not forget that the idea of training is not just strength, power, endurance, etc.  It is also during the time training that you learn to take risks without anything at stake.  You practice creating an environment that becomes comfortable so that when game time comes around you know you are prepared and you have already opened the window to the high stress efforts many times before.  Many fitness programs today try to disassociate you from the difficulty of an exercise.  I want you to embrace the difficulty and grow from overcoming the challenge.  It does make you stronger both physically and mentally.

Image: Olympics Day 15 - AthleticsRoutine, ritual and embracing the pain allow you to be comfortable with whatever difficulty you encounter.   Many times I have seen great athletes make major changes in things very close, or immediately before competition.  This is a result of lack of confidence and poor ritual and routine in their pre-competition  preparation.  Including rituals and routines prepare you mentally during training so that game time is relaxed and you play at your best.

So next time you approach an exercise, develop your own personal routine.  Stick with it, and utilize it to get great gains in training and also on the field.

Sometimes routine is not so boring.

Train smart, have fun, and you will prevail!

Jacques DeVore, CSCS
Founder and CEO
Sirens & Titans Fitness

iStock_000031173118Medium

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