MICRODOSING YOUR LIFE
Join Jacques DeVore, and learn the proven methods he has used to successfully unlock health and fitness by microdosing his life. Less is More!! Woman or man, young or old. I know you can be successful. You just have to carve out 4 to 15 minutes at different times throughout your week and incorporate the short effective workout strategies. It is like compounding interest for your health. Small manageable prescribed doses of exercise with huge impact.
Jacques is a strength coach to world class athletes, author, and owner of Sirens and Titans Fitness Los Angeles, Jacques maintains his fitness with about 4.5 to 6 hours of exercise a week most of which is in 15 min or less increments of time.
Jacques at 60
How Microdosing Workouts 10 mins at a time Kept me Healthy and Fit for over 40 years
Learn from my story
Why Does Microdosing succeed where the Fitness Industry Failed?
- I have trained some of the best male and female athletes in the world, as well as the general population. My training knowledge has allowed me to develop better methods to accomplish great health when your life gets in the way. If you want to learn about the athletes I have trained, go to www.sirensandtitansfitness.com.
- I set the world record on the Versaclimber for one mile at age 59. I completed 5280 ft in 23:15 min.
- When I turned 60 I saw so many men and women young and old struggling with getting fit. Men and women much younger were struggling with moving the needle on fitness and health, so…
- I sat down and analyzed how I have been able to maintain my fitness at this level for this long.
- I am talking about a very high level of fitness, youthful energy, lean body, and health.
- I knew there was a better way to make this work. As we age, we are led to believe that we cannot perform well…that being fit needs to be left to younger people. This perception is also part of the problem.
- I want to share this knowledge and understanding of making fitness work in small doses. The fitness industry has failed most men, and even more so for women, because the model is based on you showing up for hours at a time or not showing up and paying for nothing. It does not take into account hormones, lifestyle obstacles, aging, genetics.
- This is what microdosing fitness is all about. You will see how much you can change with only 10 minutes of time.
HEALTH AND FITNESS
Micro-Dosing: Small doses of stress on your body to improve your overall health. Our bodies are built for small doses of stress. We go from feast to famine. This applies to exercise and diet, as well as mental stress.
- Strength: This is the foundation of all human movement. Maintaining a lean body mass is the best way to better health. You will see Jacques' short strength workouts that you can do in a gym or at home.
- Power: This is an area that most people neglect as they get older. It is the ability to combine strength (force) with Velocity. Jumping is the best example. As we get older, it becomes more difficult with joint issues and weakened muscles. There are a number of ways around these issues which I will share. You will see my actual power workouts and how to implement them yourself.
- Cardio: Cardio is important. It is the foundation to spring board to great levels of fitness. I believe you need 45 min to 1.5 hour per week of steady state cardio (i.e., cardio that is easy enough to have a conversation, but eventually you would get irritated with talking). Walking with friends or your dog, a bike ride, or a hike. You can build a cardio base 10-15 minutes at a time.
- HIIT: High intensity intervals. This is a game changer if done correctly and fits perfectly into the micro-dosing world of exercise. These are short intense efforts that bump growth hormone, and tax the cardio system with great long-term benefit. You will see how to build these into your week.
- Mobility: This is often confused with flexibility. Mobility is the body working as one. Upper and lower body. Lower body in different planes of motion.
- Nutrition: You have to couple this with a sustainable approach to eating and nutrition.
10 MINS AT A TIME
We evolved as humans by micro-dosing. It’s a more natural way to find optimum health. For 2 million years, we did not carve out specific times to exercise; by necessity, it was dosed out throughout the day. The same goes for food and mental stresses. These small doses of exercise also provide an outlet for stress throughout the day.
You will learn how to build workouts that are short and are easily incorporated into a busy life.
SUSTAINABLE RESULTS
Achieve your fitness goal and maintain it. By following my daily fitness and health journal, you will gain ultimate knowledge to sustain results.
This is what I do: How I eat, train, sleep, fast, I will share all of this in my journal. I will update you on all of the latest research I uncover, how I train my athletes, so you can take the above and incorporate it into small doses throughout your day.
Workouts, strategies, step by step to make it work in your day. Recovery, fasting, ongoing nutritional strategies.
60 AND DEALING WITH REAL LIFE INJURIES
- 60 year old male.
- Wrestler in high school and college
- Competitive Powerlifter in High School
- Competitive martial artist.
- Bicycle racing started at 34 years old. Both Mountain bike and Road bike racing. Expert MTB, Masters Road racer.
- Two chronic knee issues. No ACL ligament in both knees. Compromised Cartilage in both knees. Limited flexion in both knees. Late 1970s meniscus surgery. 7 surgeries total.
- Wrists are problematic from numerous bicycle crashes during competitive bike racing. They hurt if I do not tape them when lifting.
- Left shoulder separated from bicycle crash.
- Left shoulder dislocated 3 times in martial arts.
- Left Pec is partially torn, Left triceps torn 6 years ago
- Good cardio capacity from years of competitive sports and also regular intervals and longer aerobic exercise.
- Good strength from consistent weight lifting over the years.
- Great nutrition.
JACQUES DAILY JOURNAL
Nutrition
I will teach you a step by step simple method of dialing in your nutrition. I have learned this by coaching clients and writing over 500,000 words of Food Journal Comments over the last 8 years as well as through self-experimentation. I will share what I have learned about fasting, eating windows, etc.
Exercise/Activity
What are the key components of great fitness and how can you attain this with less time and effort with proven results as you age? If you want to be at the highest level of your genetic potential, based on your age and any limitations you may have, what do you have to do to get there and how can you accomplish this when you have little time?
Recovery/Sleep
Overload/Adaptation: I am going to start with the concept of overload /adaptation. On the surface this principle is simple. An overload is a stress on the body over and above what is normal. If the body is stressed at this level on a regular basis it will adapt to that stress by altering the body to accommodate this new above normal stress level. Once the adaptation accommodates the new stress level there is a new normal elevated level of performance. Recovery is the flip side of overloads. You will learn about sleep, post workout meals and how to better design your training so that it is not just random exercise.
Emotional/Mental Health
This aspect of fitness is very important as we age. We lose sight of what we are really capable of accomplishing. We are told we are old and that this is not something that is possible. That is typically advice given by some authority that is looking at the average person. I want you to take control of your health and fitness and refuse to accept the status quo.
"You Will Follow My Journal: This is what I do: How I eat, train, sleep, and fast. I will share all of it with you in my journal. I will share with you workouts you can do in small increments of time. I will update you on the latest research I uncover, and on how I train my athletes. I will teach you how to incorporate fitness in small doses throughout your day. This has served me well for over 40 years. You can adopt the same method for great success in your own fitness and health. Follow along and you will see that conventional methods of staying fit are not effective. You need to schedule exercise when you have 10 to 20 minutes. If you can get an hour in, great. Adding small doses in areas you need the most help will move the needle at a much faster rate. You can find your fitness and health success in small doses. Come join me!"
