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OUR MANTRA....


While we honor the traditions, we also recognize the need for individuality.

Non conformity is our steeze.

Everything from restorative movement classes to calorie burners and strength builders, to getting fierce in our high intensity mace class, there is something for everyone. From beginner to advanced, elite couch potato to recreational athlete.  

Your only competition is who you were yesterday.

Like the Ying is to the Yang, our individuality is to our similarities.

We are all different, and we like it that way. 

You are never too much or too little, too advanced or too novice.

COME.

Exactly how you are.  


 
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We are guided by a combined education in NASM, Clubbell Strength and Yoga, Kettlebell, Steel Mace and Tacfit style body weight movements. This combination of education and inspiration means that we provide top level, well rounded training at a price and education style that makes it accessible to all. With so much to offer between standard and unconventional tools, you will never struggle through another boring workout again.

This is integrated training. Connecting, mobilizing and strengthening your body, mind and life.

We program each workout with learning at the center of it, whether you are a beginner or an athlete we have something that will meet you where you are and challenge you to the next level. Following the pattern of Learn, Practice, Perform, our workouts increase each day so that your nervous system has a chance to really learn, perfect and adapt, thus creating longer lasting results in the external, physical body.

Move better, live better, from the inside out.

Workout Protocols:

Flow Class - Constant movement without the use of a timer. Our yoga, mobility and recovery classes utilize this timing protocol.

Steady work - 90 seconds work, 30 seconds rest. We use this protocol to teach and practice specific movement patterns at a slow to medium speed allowing the nervous system to adapt.

HIIT - High Intensity Interval Training - 45 seconds work, 15 seconds rest. Designed to target both brain, muscle endurance and the cardio-respiratory system.

Tabata - 20 seconds work, 10 seconds recovery, 8 rounds per station. Excellent for cardio conditioning.

TUT - Time Under Tension - 120 seconds work, 30 seconds recovery. Improving muscular endurance and mind muscle control using slow, medium to heavy tools and controlled movements.

Key Terms

Awaken/Condition/Practice - We teach in this specific sequence in every level of class in order to unwind compensation patterns in the myofascia that can prohibit optimal function. Myofascial chaines can be weak (compensated) or tight (compensating) Both are highly injury prone and will leak power over time.


Residual tension - When you train a movement, the myofascia retain the tension to some degree.  This pre-tense tissue will leak power because it will not be able to contract to the same degree as non pre-tense tissues.  Without releasing the pre-tense tissue, adaptation will occur and it will lead to myofascial density.


Myofascial Density - Over time, when you neglect to release residual tension, the pre-tense tissue lays down collagenous fibers to make it easier to maintain; in order to substitute for muscular activation.  The fascial bag will then increase in thickness in order to use less effort to hold pretension, diminishing mobility. The myofascial densitiy must then be pulped in order to break down the leathery adaptations to restore mobility and ability to express power. Without pulping, the area will become less and less mobile, resulting in diminished innervation.  More dense tissue, less mobility over a long period of time, leading to motor amnesia.


Sensory Motor Amnesia - When tissue is not moved through a degree of freedom, the fascia adapts to less use and phases down its innervation.  It is not just atrophy, but more importantly a disconnect between the brain and the innervated tissue which results in the loss of movement pattern.  If the movement pattern remains dormant for long enough, it will develop a protective mechanism to further avoid the movement, which leads to fear reactivity.


Scapular Movements - scapular retraction refers to moving the shoulder blades (scapula) towards the spine.  The opposite is protraction – moving the shoulder blades away from the spine.  If you give yourself a big bear hug your shoulder blades will protract.  If you try to pinch your shoulder blades all the way together they will retract.  If you fully protract, fully retract, and then find the spot in the middle you will have found a good approximation of neutral.

Scapular depression refers to moving the shoulder blades down away from your ears.  The opposite is elevation, which is bringing the shoulder blades closer to the ears.  Shrugging is elevation, the opposite movement is depression.  As with retraction, a good approximation of neutral is the spot in the middle of elevation and depression.


Knob - Rounded bottom closest to where your hand is positioned on the clubbell. 


 

New Client Info

So you have made the move, bit the bullet and joined the bullet. Now what?

 
 
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Be patient with yourself!!

We teach fitness a little different than you’re probably used to. Everyone has their own learning curve and their own trajectory. Each body has its challenges, so be patient with yours. Understand that this is a journey, while the fitness goals may feel like the destination, the journey to get there and then surpass them is in our mind even more important. Our mission is to inspire, educate and empower each client to reconnect to their body in order to create lasting changes that will fascinate their best life. Along the way, we will teach not only about the exterior, but also dig into the neuroscience behind it. You will understand the “why” and not just be barked at to get one more rep in. While the external results are fantastic, we love hearing the internal results too… Things like sharper mind, better sleep, lower stress, proper movement patterns, reducing chronic join pain, getting off blood pressure medicine to name a few.


Hands on coaching and barefoot training.

We take your training and education seriously and the best way for us to help you progress is to be direct and hands on. We use a combination of coaching cues, verbal, exemplary and physical to make sure that you are building the proper new movement patterns. It is normal for us to point out specific areas to notice and improve on. We may apply gentle pressure to help you reestablish that mind muscle connection and correct your body from the inside out. If that aspect is uncomfortable to you just let us know and we will find another way to communicate.

We also train barefoot on both sides of the lab. Working barefoot increases proprioception as well as stability. Did you know that 30% of the body’s joints are found in the feet and ankles? It is for this reason we train barefoot. If you really do not feel comfortable with that concept, you can definitely wear shoes in the gym floor but please make sure they are clean.

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The Movement is timely.

Please arrive 5 minutes before class starts so that we can begin together. Each workout has a specific warm up that will prepare the body for the work ahead, it is important that you complete the warm up before the workout. In order to make sure you get the most out of class, please arrive on time. This extends respect to your coaches, yourself and your classmates. Of course, we understand that life happens, and if you are running late please still come, just try to not make it a habit, or we may tease you :) When you arrive, check in at the front desk and then leave your shoes, jacket and items on the rack by the change rooms or the cubbies that separate the two floors. Feel free to hang out in the seating area until class starts but if the class is quiet, please be mindful of your volume.