Aug 9, 2018

Natural Leg Extension

The Natural Leg Extension is a challenging bodyweight exercise which requires control and mobility.  


It is important to ensure that the hips do not bend throughout the movement in order to make progress.  Keep the entire body connected and engaged ... especially the legs, glutes, and core ... and push through the tops of the feet while returning to the upright position.  Start with a range of motion that can be completed with proper form and progress from there.


May 7, 2018

The Importance of Sleep

Not getting the right amount and quality of sleep has many detrimental effects to health and longevity!

This podcast from Joe Rogan, interviewing Matthew Walker (Professor of Neuroscience and Psychology, University of California) is a most interesting discussion on this topic.

Well worth your time to listen to in it's entirety.



Mar 12, 2018

Mobile Power

I was so fortunate to attend this workshop!  It was a great weekend of play with exploration of
movement, mobility, agility, coordination, rhythm, timing, balance, and more!

This training takes you out of your comfort zone and challenges you in unusual ways that will make you a better mover and improve your performance in anything else you are doing.  I highly recommend this workshop provided by Alanna Kraaijeveld!

MOBILE POWER: Mobility Workshop for Trainers and Practitioners

Highly physical, dynamic, and intuitive approaches to movement. Specializing in mobility, coordination, and perception awareness training for athletes, performing artists, and movement practitioners.

Areas of focus: -target less mobile or more rigid areas of body: upper back / sternum, hips, and feet -explore elastic power (coordinated movement, complex coordination of spirals / torsions in legs, waist, and arms), as a principle transferable to many movement training contexts -dilate apertures of intensity, focus, and situational complexity to test capacities -how to direct labour: self-observation and practical problem solving through partner based work

Content will be explored by means task and partner based exercises, and supported by discussion throughout. Some Fighting Monkey movement situations will be offered, specifically, FM practice ball work and principles of how lower body capacity influences kinetic potential.

Statement: As a dancer and movement instructor, I have come to appreciate that training is more complex than addressing areas of weakness. To have practical tests for myself, whether as teacher or practitioner, to assess what aspects of body mobility are less integrated, stimulated, and present, is crucial to the development and maintenance of physical capacity. Our bodies have an innate intelligence, and part of practice should be to find ways to flex this aptitude, uninterrupted. Context driven and irregular training tasks - as opposed to more form or isolation based exercises - allow for such work to be accessed. I aim to highlight the benefit of including this type of training in the balance of the physical practices we participate in and offer.

About Alanna: Alanna's approach to movement training is informed by her career as a professional contemporary dancer. She has been active in the milieu for over 15 years. Her extensive experience includes national and international performance with some of Canada's most respected choreographers.

Alanna shares her knowledge of movement as a teacher and trainer across various disciplines including dance, theatre, and sports.

She is a close student of Linda Kapetanea and Jozef Frucek, co-developers of Fighting Monkey (FM). FM is an evolving movement training methodology centered on context driven, collaborative practices that harness physiology and whole body coordination to accelerate skill development.

Since 2015, Alanna's workshops, classes, and movement coaching embrace FM's values and approach. She has taught at institutions and organizations including Circolando (Portugal), Concordia University, EDCMTL, and Studio 303 (Montréal), St-Thomas University (Fredericton), T.O. Love-In (Toronto), Company 605 and Modus Operandi (Vancouver).

Kraaijeveld holds a Master's degree of Professional Practice (Dance Technique Pedagogy) from Middlesex University in London, England.


Nov 4, 2017

Hip Mobility

Exploring hip mobility 
with transitions from Cossack Squat to 90/90 and back.


Hip mobility is important for everyone.  Tight hips can cause all kinds of issues throughout the body, reduce athletic performance, and increase the risk of injury.

As we age it is especially important!  Immobile hips cause greater wear and tear, forcing people to use walkers or possibly getting hip (replacement) surgery.

You may not need to have this range of motion, but spending time improving your hip mobility will provide more freedom in movement and improve quality of life.


Oct 11, 2017

7 Longevity Biomarkers


"Last year, I wrote about 10 of the most interesting predictors of longevity. Many of them were subjective, but, as we all know, the objective physiological processes that occur in the human body also predict how long we live. 

Luckily, we can measure most of them. Some are standard at doctor’s checkups. Some require more involved (and expensive) testing. Some you can complete yourself at home with simple household objects.

But if you care at all about how well you’re doing in the longevity game, it’s worth paying attention to some of them."
- Mark Sisson