THE GREY ZONE WELCOMES YOU!

THE GREY ZONE

Lifestyle Coaching

THE PROGRAMS

Welcome to those who have decided to take control of their lives. This is not a course, nor an exhaustive list of advice. We lay the foundations for better understanding the functioning and development of muscle mass. The basics of training are in the first parts, 3 weekly training programs are developed at the end. Enjoy your reading, chronological or not.

Program 1

Athletic Rehabilitation

39.00€

by The Grey Zone

Part 1: Muscle Hypertrophy

  • Types of hypertrophy: myofibrillar, sarcoplasmic, muscle fibers
  • Managing time under tension, rest, amplitude, overload, failure

Part 2: Function of Strength

  • Muscle contraction and force production
  • Movement phases: concentric, eccentric, isometric
  • Types of strength

Part 3: Cardiovascular Training and Ventilation

  • Nervous and hormonal stimulation
  • Physiological adaptations
  • Training phases

Part 4: Prevention and Recovery

  • Body adaptation, warm-up, and risks
  • Recovery parameters

Part 5: Natural Athlete

  • Anabolic products and industrial context
  • Natural muscle anabolism

Part 6: Key Training Factors

  • Multi-joint vs. isolation movements
  • Format: frequency, volume, tonnage
  • Intensification techniques: pyramid, EMOMs, dropsets

Part 7: Programs & Advice

  • Three weekly programs adapted to all levels

Welcome to those who have decided to eat better without giving up the pleasure of eating. We will not give moralizing advice here. We first lay the foundations of proper nutrition based on a minimum of scientific references. Thus, the advice given becomes intelligible. If you are allergic or intolerant, certain parts are also dedicated to you. There is something here for everyone! Enjoy your reading, chronological or not.

Program 2

Nutrition

39.00€

by The Grey Zone

Part 1. Nutritional Guidelines

  • Macro and micronutrients, water
  • Food bowl (definition and overall composition)
  • pH of foods/Glycemic index and load
  • Managing caloric intake

Part 2. Origin of Macronutrients - Characteristics of Common Foods

  • Reminder of food bowl composition
  • Food origin of the three macro categories
  • Physicochemical characteristics of common foods: pH, glycemic load + processed foods.

Part 3. Health and Nutrition

  • Allergy and intolerance
  • Inflammation
  • Nutrition and mental health
  • Intestinal transit

Part 4. Eating Properly Daily

  • To avoid (false friends, snacking, deviations)
  • To prefer (shopping list, cooking and ingestion chronology)

Welcome, it is now impossible to eliminate screens from our daily lives (online administration, teleworking...), mastering them is a necessity. You are actually using one right now! The negative effects of excessive use of smartphones and all kinds of terminals (PC, TV, tablet) are becoming better known. There are biological consequences due to overconsumption (vision, musculoskeletal disorders, radiation...). Beyond that, their use is an addictive behavior with potentially harmful consequences. So, we offer you a series of tips and protocols to take back control. Enjoy your reading, chronological or not.

Program 3

Screen

39.00€

by The Grey Zone

Part 1. General Biological Consequences (Physiological and Physical) of Screen Overconsumption

  • The eye
  • The musculoskeletal system
  • The biological clock
  • Others: modification of eating behavior, sedentary lifestyle, obesity...

Part 2. "Connected" Potential or Proven Consequences

  • Notifications "Social networks, SMS, email, applications..."

Welcome, we do not claim or have the qualification to replace addiction treatment. We want to help you limit, control your consumption(s) (alcohol, tobacco, cannabis...). For each substance, we discuss the cultural aspect, false beliefs, known and unknown risks related to their consumption. Thus, thanks to a series of advice, you preserve your health without locking yourself into an ascetic lifestyle. Enjoy your reading, chronological or not.

Program 4

Substances

39.00€

by The Grey Zone

Part 1. Alcohol

  • Context and legislation, man and wine (mythology), the French tradition + false conviviality: disinhibition, reward circuit
  • Definitions: drunkenness, ethylic coma, alcoholism, related pathologies, (public health France) in daily life

Part 2. Tobacco and Cannabis

  • Context, hygiene and cigarette (sponsored study) smoking to look like... biological data, reward circuit
  • Definitions: smoking, cannabis dependencies - daily pathologies

Part 3. Medicinal Substances (idea of the medication notice)

  • "Legal" ones that make you forget their benefit-risk balance, trivialization and self-medication
  • Analgesic substance: reduce pain and analgesics suppress sensitivity to pain (blocks nociception circuit) paracetamol and aspirin or codeine,
  • Anti-inflammatory substance (profen)
  • Anxiolytic substance (benzodiazepine)

Special Offers

Program 5

Lifestyle

99.00€

by The Grey Zone

Pack Including All 4 Programs

  • Athletic Rehabilitation
  • Nutrition
  • Screen
  • Substances

Case Study (30min video coaching)

  • On which point would you like to progress?
  • Let's define together a program that resembles you to become a better version of yourself.

Program 6

Video Coaching

119.00€

by The Grey Zone

1h (2x 30min) of video coaching

  • On which point would you like to progress?
  • Let's define together a program that resembles you to become a better version of yourself.