Sandbag Hip Bridge

Taking care of the little things that mean so much!  The Ultimate Sandbag training system has a been an excellent tool to add to my toolbox!

Full Body Warm Up

14 Minute Full Body opener and warm up for any activity.

Try it!  You may find some things that work for you and can add them to your toolbox.

Heritage Community

After 2.75 years of absence from the Fitness Community, I am excited to return by joining the team at the Heritage Community Fitness Centre!

Looking forward to sharing with this great Community!

The Importance of Dynamic Movement

The importance of dynamic movement and mobility is based on the Theory of Tensegrity.  This You Tube video from Thomas Myers gives an excellent explanation of what that means. 

Spend less time sitting and doing monostructural activities, and take some time to explore the movement capacity you were born with. Your physical health and quality of life will be much improved!

Power Circle

Some exploration with a variation of the “Power Circle” (FM Zero Forms) using different tempos and stances. The possibilities are limited only by imagination and are explored through improvisation. The benefits are … priceless!

Creativity Is Not Just For Kids

 A selction of quotes on CREATIVITY:  

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George Land conducted a research study in 1968. What the test shows is that non-creative behavior is learned.

Land did a creativity test on children in the age group 3 to 5. This was the same test he conducted to select scientists and innovative engineers for NASA. He tested the same children at 10 years of age, and again at 15 years of age. The results were shocking.

While the creativity in 5 year olds was 98%, it went down to 30% when they reached the age of 10. And it was just 12% when they were tested as 15 year olds.

When the same test was given to 280,000 adults, the creativity was just 2%.

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The basic components of the creative process are involved in play. It generates new experimentation, possibilities, and exploration of unlimited fantasy and reality. For the development of a healthy personality, play is crucial.

An adult who has lost his/her creative spark can be taught how to be creative through play. Through a series of experiments they retrieve the child’s sense of wonder in adults. Participants in a creativity training program are taught how to fit into place in the process of creativity, and increase self-confidence in their creativity through play.

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Creativity begins with a foundation of knowledge, learning a discipline, and mastering a way of thinking. You can learn to be creative by experimenting, exploring, questioning assumptions, using imagination and synthesing information. Learning to be creative is akin to learning a sport. It requires practice to develop the right muscles and a supportive environment in which to flourish.

Generative research shows that everyone has creative abilities. The more training you have and the more diverse the training, the greater the potential for creative output. Research has shown that in creativity quantity equals quality. The longer the list of ideas, the higher the quality of the final solution. Quite often, the highest quality ideas appear at the end of the list.

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Beliefs that only special, talented people are creative (and you have to be born that way) diminish our confidence in our creative abilities. The notion that geniuses such as Shakespeare, Picasso, and Mozart were `gifted’ is a myth, according to a study at Exeter University. Researchers examined outstanding performances in the arts, mathematics, and sports, to find out if, to reach high levels of ability, a person must possess an innate potential called talent.

Few showed early signs of promise prior to parental encouragement.” No one reached high levels of achievement in their field without devoting thousands of hours of serious training. Mozart trained for 16 years before he produced an acknowledged masterwork.

FM Practice - 0

I love to go exploring, both in nature and in movement.

I have explored numerous systems of movement and have found this "Zero Forms" practice from Fighting Monkey to be beneficial in both assessing areas that are "cranky" and removing those restrictions responsible.

The practice starts with smaller movements, gradually expands over time, and opens the door for dynamic movement and improvisations.

A movement practice is meant to regain ranges of motion that our body is capable of but may have lost over time as a result of not using them.

 
Not only does it expand one's capacity for movement and assist in preventing injuries, but it is vital for healthy aging and physical longevity.

Many more movement patterns in the toolbox to explore, and I appreciate how amazing my body feels after a 30 minute session!

Level 1 Shoulder & Spine Mobility (Session 3)

3 Part Basic Shoulder & Spine Mobility Session

(3a) Preparation :

Tea Cup Rotation, Scap Pull, Quadruped Twist


(3b) Strength & Stability :

Side-Lying Twist/Rotation, Band Pull Apart, Side Arch Lift


(3c) Flexibility :

Seated Shoulder Extension, Static Cat

Level 1 Hip Mobility (Session 3)

3 Part Basic Hip Mobility Session

(3a) Preparation :

FFE Split Squat, Side-to-Side Squat, Cossack Squat


(3b) Strength & Stability :

Sumo Squat, RF Elevated Lunge, Prone Single Leg Extension


(3c) Flexibility :

Frog, Pancake

Level 1 Shoulder & Spine Mobility (Session 2)

3 Part Basic Shoulder & Spine Mobility Session

(2a) Preparation :

Dislocate, Seal Rock, Tail Wag

(2b) Strength & Stability :

Standing Shoulder Extension, Cuban Rotation, Arch Body Lift


(2c) Flexibility :

Prone Capsule, Tri-Lat

Level 1 Hip Mobility (Session 2)

3 Part Basic Hip Mobility Session

(2a) Preparation :

Kneeling Hip Ext., 90/90, Squat-to-Pike


(2b) Strength & Stability:

Curtsy Squat, Natural Leg Ext., 1-Leg Hip Thrust


(2c) Flexibility :

90/90, Hurdler

Level 1 Shoulder & Spine Mobility (Session 1)

3 Part Basic Shoulder & Spine Mobility Session

(1a) Preparation :

Arm Rotation, Table Rock, Cat-Cow


(1b) Strength & Stability :

Side Arm Raise, Wall Slide, Hollow Hold


(1c) Flexibility :

Prone Y, T-Spine Roller

Level 1 Hip Mobility (Session 1)

3 Part Basic Hip Mobility Session

(1a) Preparation ;

Hip Swivel (+Shin Box), Ostrich, Standing Hip Rotation


(1b) Strength & Stability :

Lunge Lock Out, 1-Leg End Range Flexion, 1-Leg RDL


(1c) Flexibility :

Couch, Figure 4

Basic Joint-to-Joint Warm Up

A 3 part session covering a basic joint-to-joint mobility warm up.


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Why Mobile Hips are Important

Immobile hips are one of the biggest problems people may develop as they age. Studies have shown that hip mobility is an indicator of longevity!

The reason? Our bodies thrive with dynamic movement, but wither without it. It is the reason so many seniors require canes, walkers or (eventually) wheelchairs.

The problem becomes evident when people start to experience discomfort or pain in the back or knees. If the hips can't move properly, the rest of the body will suffer.

I experienced this in my mid 40's. It is what prompted me to look for ways to change the way I trained, which led me to Mobility related work. By my early 50's I was moving much better but was still unable to comfortably sit in this 90/90 position.

at 53, I attended the FRC (Functional Range Conditioning) certification. The scientific principles used by this system were the "cherry on top" of all other mobility related work I had done. By applying these principles in a steady, progressive manner over an extended period of time I have made improvements I couldn't imagine.

Now, at the age of 58, I am exploring multiple ranges within my hips that I had started losing 30 years ago. My hips, along with the rest of my body, are feeling better than they have for as long as I can remember!

I am still making progress and strive to move even better in my mid 60's! Mobility, especially in the hips, gives one freedom of movement. And Movement is life!

Protect Your Joints for Longevity

Fantastic interview with Peter Attia on training and longevity.

Health & Fitness Pyramid

How solid is your foundation? Making progress in your Health and Fitness goals will be thwarted if you are missing one (or more) of the building blocks.

No matter how hard you "work out", you cannot be truly "fit" without a healthy lifestyle and a mobile body!

Taking a step back and building a strong foundation will help you to reach the next level and increase your longevity in your sport or activities, as well as your physical and mental health.

Back to School

September is time to go "Back to School"! Spend the month sharpening your skills by focusing on the basics.

It is important, no matter how long you have been training, to periodically take a step back and look at your foundation. Are there cracks in it? Can you build it stronger?

Take the time in September to slow things down. Focus on refining your skills. Find the cracks and repair them. Build a stronger foundation and you can build a bigger house!

If you maintain a "beginner's mind", and are diligent in your practice, you will be rewarded down the road.

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.

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.