Des is the founder and head coach at Tekne Fitness Retreats Ibiza. He is a gymnast with over 20 years extensive coaching experience. His specialty lies in inspirational and fun teaching techniques for all ages.
Flexibility training is perhaps the most undervalued component of conditioning.

5 stretching methods to improve your flexibility

If you are one of those people who say I am just not flexible, I am too old and there is no point in stretching it does no good, I am doomed to get hamstring injuries. You are really the guys I am writing this for.

While it is true that some people are naturally more flexible than others (Men have 15% on average more body tension than women) this is not the end of the story. We can all become more flexible at any age.

I have written this blog to talk through the types of stretching and recovery methods to gain the flexibility and full range of motion needed in an active body. Good range of motion is needed for the suspension systems of the body to function properly and prevent joint problems and painful spasms or knots.

Please be mindful of over stretching if you injure yourself you are actually making things more difficult you will have to stop and may heal with shorter muscles . When stretching as an adult you have to factor in enough healing time to be successful but do not leave things too long or you will heal stiffer. Consistency is the key.

Static Stretching

Flexibility training by the pool Tekne Retreats Ibiza.

Flexibility training by the pool at Tekne Retreats Ibiza.

Static stretching is where you get into the most extended position you can anf hold it.  If you breath through the stretch the muscle slowly releases you will get the great results.

Here at Tekne we use yoga asanas (poses) mixed with some gymnastics partner stretching to get the optimum result .

It is said that strong stretching can affect strength performance in the short term.

I think this may have some validity but my thinking is that training sessions should be clearly categorised. One lesson more strength based and another more flexibility based, another more skills or alignment work.

Static stretching needs to be done when the body is very warm and is best tackled in the correct sequence in order to release some parts of the anatomy to stretch the correct muscles. These sequences can act almost like magic, at our retreats you will learn by stretching and unlocking one part of the body you will be able to be more flexible in another.

Poor technique can course posture and joint problems. It also gives low strength performance, this is why we are so strict on technique here at Tekne. If you are training with misalignment regularly it won’t be long before your body lets you know.

Passive or Assisted stretching

This is where you extend beyond what your body can do on its own and you are applying force to get there. This is a useful tool but you really need to know what you are doing pushing your body in the wrong axis may result in injury. If you are working with a partner you must communicate to where you are feeling your maximum stretch is. On finishing your passive stretch always release very slowly allowing the muscle to slowly return to a relaxed state.

PNF (proprioceptive muscular facilitation)

Flexibility doesn't have to be a struggle. Use these strategies to get flexible fast in a smart and efficient way.

Flexibility doesn’t have to be a struggle. Use these strategies to get flexible in a smart and efficient way.

This seen as the most effective form of training.

Once you have got as far into splits (or extension) as you can you contract the muscles. With splits imagine you are cutting into the floor with your legs as a pair of scissors, hold for ten seconds and release. Once you release you should find you are deeper into splits hold this phase for 30 sec. Repeat this process 3 times and you will find you are at you max. This process can be applied in all the static stretching poses.

Ballistic stretching

This is when you are using a swing or accelerated move to expand the range of motion. Swinging the leg to the side front or back for example. Ballistics stretching is more advanced and must be carried out strictly as if you swing in the wrong axis you may cause ligament damage.

Active Stretch

This is where you use abduction (limbs pulled away from the body) or holding a shape like standing splits or straddle leaver (Elevated L sit)

Once you have the flexibility then you need the control to use it. At Tekne Retreats Ibiza we have a lesson called intelligent movement using rolls and gymnastics progressions to finely hone motor skills. This gives you great confidence. These fun activities really are great fun but give you so much physical confidence.

 

Recovery tricks

  1. Cold press: take a towel dip it in iced water and wrap it round the area you have been stretching.
  2. Cold bath: Put several bags of ice into a bath dip for 5 minutes
  3. BALLS and Rollers
At Tekne Retreats Ibiza we have many classes to help with flexibility but here is a break down of the different types of stretching.

“Roller Seminar“ is a seminar and practical on how to use the massage roller to iron out tired muscles.

Make a plan.

“Rome was not build in a day”!

Add a stretching routine to your work out schedule. The secret to long lasting flexibility is consistent stretching. Follow a sequence that is relevant to the muscles you are going to work.

Tips

Keep hydrated stay away from coffee and high salt foods. If you have joint pain try glucosamine phosphate. Do not be tempted to use pain killers to tear the muscle you need to listen to your muscles.  Why not contact Des at info@teknefitness.com and ask about any problems or goals you might have.

Remember little and often and don’t over stretch and make sure you are warmed up.

Des is the founder and head coach at Tekne Fitness Retreats Ibiza. He is a gymnast with over 20 years extensive coaching experience. His specialty lies in inspirational and fun teaching techniques for all ages.
Get high in Ibiza with Tekne Fitness Retreats

9 WAYS TO GET HIGH IN IBIZA

At Tekne Retreats Ibiza we offer great ways to get high and stay high without the hangover.

All of the chemical ways to get high trigger a release of chemicals already found in the body, they do not add anything but toxins. Many of the rushing high feelings come as a result of your body jumping into over drive to expel the poison.

These are our 9 recommendations of healthy highs:

  1. Laughing

    Laughter’s a funny thing. It’s contagious. The very act of producing the muscular contractions responsible for laughter release beta-endorphins. And there’s nothing like a belly laugh, this is my all time favourite way to get high

    Boxing training fun Tekne Fitness Retreats Ibiza

    If you come on your own or with some friends, it will be hard not to join in the fun at Tekne Retreats Ibiza.

     

     

  2. Exercice

    Studies indicate that it takes about an hour of endurance training for beta-endorphins to release, whereas short-term anaerobic training produces significant levels of the opioid (the more intense the better).

    At Tekne retreats Ibiza we have lots of different activities and classes to tar

    Beach training with Tekne Fitness Retreats Ibiza

    Working out in a group in beautiful surroundings works to boost your high.

    get both. From country bike rides to intensive boxing training you are going to get a high on your retreat.

    In another study, an acute bout of Olympic weightlifting caused elevations in beta-endorphin. This was low-volume resistance training, no more than ten or fifteen seconds of actual honest work, but the intensity was high enough to provoke the exercise high. Overall, it’s high intensity anaerobic work that produces the biggest endorphin rush. As for the endocannabinoids, intensity is key there, too.

     

  3. Eating

    Healthy food Tekne Fitness Retreat Ibiza

    We put great emphasis on healthy and nutritious food throughout your stay at Casa Tekne.

    Eating delicious fresh organic food cooked by one of our talented in house chefs will certainly make you smile.

    Eating healthy food provides an immediate intellectual high in knowing that you’re putting nutrients in your body that will enhance your health and appearance. It also provides a physical high as your body converts the healthy food into a strong and steady stream of energy and sense of well-being. Your body’s reaction to high sugar, salt, and fatty foods is just the opposite.

    Eating chilli peppers not only provides a vast array of health benefits, but they also stimulate the release of endorphins. Use them generously in your recipes for your health and for the natural highs that they produce.

     

  4. Being Courageous and Bold

    When you do something that you are afraid of a natural high follows. The more courageous and bold the action the greater the high. In other words, the more afraid you are of something the greater the natural high after you have faced it.

    A Tekne retreats Ibiza there is bound to be something you have not tried before. Don’t worry our team are there to guide you will definitely enjoy a high achieving a personal gaol.

    Eating in great company and then a relaxing shady siesta to help digestion. This is certainly a high that you will remember if you are taking a break from a busy city life.

  5. Get a Massage

    One of the greatest pleasures in life and different way to get high is getting a massage.

    A massage can also cause the release of endorphins. Just thinking about a massage, makes my eyelids heavy and my muscles beg for the skilful hands of one of our licensed massage therapist. We have a great team of different types of massage and relaxation treatments.

  6. Love

    Falling in love is the ultimate way to get high.

    After a few days on this island you will fall in love with its many beautiful vistas. At Tekne Retreats Ibiza you will see lots of different parts of the island from stunning little bays to lush woodland.

    Ibiza hike healthy holidays

    Discover the other side of Ibiza with our special healthy holidays.

  7. Nature

    Most of us are so removed from our natural surroundings— the natural outdoor environment , that leaving the city and going where the cell towers don’t reach feels like entering an altered state of consciousness, deep in the redwoods, or alone on a mountaintop, I feel different. I notice new things. My brain works better. I get high by virtue of eliminating the extraneous sensory clutter of the city. Here in Ibiza we have such great air quality and stunning nature you will certainly get high connecting with it.

     

  8. Music

    Ibiza is the home of great music, we have Dj’s who help us out with great tracks.
    Listening to music that really moves you also stimulates the release of those lovely endorphins. The greater the effect the music has on you the greater the release of endorphins. Training to music really helps keep focus too and a great way to get high.

  9. Dream

    Remember how you’d hang out at night with your friends, looking up at the stars, just thinking and talking about how immense and crazy and impossible and possible everything is? Remember when you were filled with wonder? Dreaming is one thing that still gets to me and makes me feel like a kid again. With no light pollution here at Casa Tekne Ibiza we have direct access to the galaxy at night. It’s the great mystery that we get to explore every night.

Des is the founder and head coach at Tekne Fitness Retreats Ibiza. He is a gymnast with over 20 years extensive coaching experience. His specialty lies in inspirational and fun teaching techniques for all ages.
Functional Training at beach with Tekne Fitness Retreats Ibiza

5 Benefits of Functional Training

There is a great trend in gyms adopting functional training, movement based exercise, and calisthenics. Which in my view is a great thing! Many people train to injury because of poor movement and limited flexibility. This is why we at Tekne Retreats Ibiza put stress on the right movement techniques rather than just heavy lifting. Monkeying around for exercise is a great start!

What is functional training

  • Monkeying around at Tekne Fitness Retreats Ibiza

    Monkeying around is a good start!

    Functional training has its origins in rehabilitation and physical therapy. To enable people to get back to work and perform tasks without causing further problems.

  • Fabio Martella wrote that most fitness facilities provide a variety of weight training machines, which target and isolate specific muscles. As a result, the movements do not necessarily bear any relationship to the movements people usually make in their regular activities.
  • You can recognize “Gym Bodies” in men who tend to have large inward rotated shoulders and chests, big biceps but unequal triceps. This imbalances the body’s structure and strength and can lead to problems.
  • With functional training, there is more scope to have fun with exercises to enhance balance and physical intelligence. This is what Tekne retreats are all about.

At Tekne retreats Ibiza we encourage confident free movement and challenge restricted movement patterns.

5 benefits of functional training

  1. Squats, a basic excercise at Tekne Fitness Retreats Ibiza

    Squats move blood through your lower intestine and colon.

    Functional Training uses the body as a whole and therefore leads to an even and well balanced muscle tone throughout the body. This brings you in overall shape.

  2. By evenly building your strength, the joints are not put under misaligned strain. This way we prevent injuries and long term joint problems.
  3. Movement patterns learned during functional training increase your body awareness and confidence. At Tekne Retreats Ibiza we often see a massive shift in peoples confidence. It starts physically and is quickly translated to the mental state. So often people find inspiration to implement real changes in their life.
  4. Functional training movement skills require coordination. So practising them increases hand eye coordination and general motor skills.
  5. Functional training encourages a wider range of active motion. This pushes oxygenated blood around the body. Squats for example, when done properly, move blood through your lower intestine and colon. It is not surprising that the half of the world that regularly squats rather than sitting on chairs suffer much less colon cancer than we do in the west!
Des is the founder and head coach at Tekne Fitness Retreats Ibiza. He is a gymnast with over 20 years extensive coaching experience. His specialty lies in inspirational and fun teaching techniques for all ages.
Abs are made in the kitchen

Healthy 6 Pack Snacks, plus Tekne Humus Recipe

Everyone knows “abs” are made in the kitchen: Although exercise is essential, you cannot out train a bad diet. The secret to tightening up your diet is being prepared.

Healthy Snacks: Real Fast Food is so Easy

Bliss balls are at typical snack at Tekne Fitness Retreats Ibiza: delicious, rich in protein and quickly prepared.

Bliss balls are a typical snack at Tekne Fitness Retreats Ibiza: delicious, rich in protein and quickly prepared.

Snacks are key to maintain a healthy diet. If you don’t structure your meals you are at the mercy of snacks disguised as healthy, i.e. serial bars “low in Fat” but stacked full of sugary syrups. Sugar spikes are the enemy to a flat tummy.

However, if you have a snack in your bag you won’t even notice these imposters. You cannot get faster than a snack box in your bag:

  1. Chopped apples with lemon juice
  2. Almonds just 6 little almonds will fill you up
  3. Chopped vegetables
  4. Boiled Eggs
  5. Humus (see recipe below)
  6. Bliss balls

All of these snacks are delicious and filling and you can make your own.

Make 2 boxes of snacks the night before and pop them in your bag.

Recipe: Delicious Tekne Humus

 Tekne Humus is nutritious and delicious. Try out by yourself!

Humus is nutritious and delicious. Try out by yourself! The recipe comes from Jose, in-house chef at Casa Tekne and creator of Tekne cuisine

Serves 3-4 portions, cooking time: 10 minutes

Ingredients:

  • 1 x 400g can of chickpeas (reserve the liquid and a few chickpeas for decoration)
  • 2 tsp tahini
  • 2 garlic cloves, crushed
  • 1/2 tsp crushed sea salt
  • 3 tbsp quality extra virgin olive oil (plus extra for drizzling)
  • 2 tbsp freshly squeezed lemon juice
  • Paprika (optional)
  • Coriander or parsley leaves (optional)

Rinse the chickpeas in cold water and pour into the food processor. Add the tahini, crushed garlic, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while.

When the mixture is fully combined and smooth, tip it into a serving dish. Add some more extra virgin olive oil and decorate with a few whole chickpeas. Sprinkle with paprika and finely chopped coriander or parsley leaves, for colour.

Why Snacking is GOOD

Many people when they want to lose fat will simply stop eating and will definitely stop snacking. This in my view leans towards a slowing metabolism and poor energy levels. Snacking actually spurs on your metabolism and stops you getting that empty feeling that drives you to eat high salt high sugar food.

Also when you sit down at lunch you won’t be in a sugar crash or so ravenous the fish and chips look the best thing on the menu.

Our food philosophy at Casa Tekne is not to starve people, but to inspire you to eat well make fat loss enjoyable.

WHEN TO SNACK

Snack at 11 am and 4 pm. You will find you are much more able to stick to a regular eating programme.

Des is the founder and head coach at Tekne Fitness Retreats Ibiza. He is a gymnast with over 20 years extensive coaching experience. His specialty lies in inspirational and fun teaching techniques for all ages.