Step CPD

27 May 2021

Welcome to the GXT Step CPD. This module is designed for qualified fitness instructors at Level 2 and 3 who have pre requisite qualifications and want to add a step to their skill set.

Your online course content is accompanied by a series of zoom sessions with your tutor Tabby.

Interval/HIIT/Bootcamp CPD

30 Mar 2021

Welcome to your Interval/HIIT/Bootcamp CPD

The following content is designed to:

  • Provide great informed content to set up classes that are competent and saleable.

I am absolutely delighted that Ceri Hannan accepted my invitation to provide you with advanced content and practical examples that will help you shape your classes once your course is complete.

Ceri has spent the last 33 years in the Health & Fitness industry, during which time his career has taken him across the world in various capacities. As the former British Aerobic Champion he represented the United Kingdom at World & European level. A natural progression from competitive aerobics saw Ceri develop a reputation for delivering unique presentations to both the Fitness Professional as well as the consumer market, where his user friendly, fun and educational style has seen him present in Russia, Spain, Iceland, Israel, America, Australia, Holland, Belgium, Denmark, India and Africa…His passion for the industry and many years of experience saw him spend 3 years as the National Fitness Manager for one of the largest health club chains in the world overseeing 150 clubs where he developed programmes systems and operational procedures that now get delivered to over a million members! After several years consulting for many health clubs within the private and public sector as well as organising one of the biggest fitness events in Europe The International Fitness Showcase in Blackpool alongside his business partner Steve Watson (Chrysalis Promotions), he now resides in Cape Town where he heads up the Program Development and Innovation strategy for Virgin Active South Africa…With many TV appearances, industry and consumer magazine articles as well as many Fitness DVD & Download titles to his name, Ceri continues to live by his fitness philosophy – The Three E’s – Exercise, Education & Entertainment… For further information on Workshops, Master Classes and Lectures contact: ceri@rockstarfitnesssolutions.com

So all you have to do know is watch, learn and enjoy.

If you have any questions – let us know.

Intro to the high intensity world

In the past 30 years or so of the modern health club era, the mid-market club has reigned supreme.

For consumers getting fit meant joining a traditional health club as a one-stop-shop where they got all their fitness needs met. Sure, they might also have some home exercise DVDs and run outdoors, but the central focus was always the health club.

The fitness consumer of today has changed. Health and wellness are no longer discretionary activities but rather a core part of their very identity. They wear yoga pants, running shoes and a Fitbit® everywhere they go as symbols of their active lifestyle. They no longer accept bland or boring experiences and are willing to pay for craft experiences which provide deeper benefits of community, high personalisation and for some a cult-like sense of purpose and belonging. It’s not about losing weight or getting fit – it’s about connecting with a purpose and strengthening their sense of self.

Here’s to the future…

Today is a good day

So, Group Exercise… The Best Kept Fitness Secret? Not anymore!

 

  • 85 – 90% people prefer to exercise in a group (IHRSA)
  • 6% drop out from individual program vs 18.2% in a group program (Massie & Shephard)
  • 66% of new members leave within the first 6 months of signing up…(Another reason to engage them in a group activity at point of sale!!!) (FIA)
  • Sticking with the club is determined by the amount they use the club in the first 6 weeks…(Another reason to engage them in a group activity at point of sale!!!) (FIA)
  • Members that participate in group exercise, as opposed to gym only users, are 84 percent more likely to recommend their facility to a friend or family member.

(Club Industry – 2017 Member Engagement & Retention)

 

L2 GROUP FITNESS TRAINING MENTOR

3 Nov 2020

Welcome to Level 2 Group Fitness Training

Before you start PLEASE READ:

What we do – You have enrolled onto an online course and in doing so have access to our extensive manual and online content. You will find all of the answers to your questions within the content. We understand that in order to progress successfully, sometimes you need to chat to another human and ask the questions that just do not seem obvious!

With this in mind we host a monthly 30 minute Q&A on the first Monday of each month at 3pm with lead tutor Tabby Browring. You can join in here as often as you like and there is never ever a stupid question.

You can also chat with other GXT students on the GXT Group Instructor Training Facebook Page , here you will find our schedule of additional masterclasses and workshops designed to help you with your practical skills ( we find that attendance of these dramatically speeds up completion times and pass rates).

Should you find yourself in a panic, pickle or other such predicament please contact Jayne via email, she is the perfect last resort! You can also guarantee that at some point she has felt what you are feeling and can help you move forward.

What we don’t do – We advise that you complete your course in 6 months. This equates to 1 unit per month. With this in mind:

  • Please track your progression and unit submissions our assessors do not answer questions on where you are and what you are doing, this is your responsibility.
  • We do not answer email questions when the answers are obvious, easily located in the online or manual content. The FAQ section will help you with typical questions.
  • Please refer to the FAQ section. A list of frequently asked questions are located in the drop down course navigation menu, please make this your first “go to” if you are not sure of anything. Our tutors do not answer questions located in the FAQ section. This is updated frequently.

Your Unit Assessment – Pass/Refer guidelines:

  • All answers are in the manual and online content. Some answers require more thought than others in order to answer correctly. We do not accept copy and paste answers from google or any other source.
  • Your units will be assessed in a queue system and we aim to complete in the quickest possible time. If you are on a deadline please make us aware of this when you start your course by completing a detailed plan for completion.
  • Should you refer any unit we provide detailed help and assistance. We allow up to 2 referrals on each unit. Should you require further assessing there will be a fee of £5 per unit paid directly to your assessor.

Please find your learning materials for the course

The following content is designed to do 2 things:

  • Inform you on all of the criteria necessary to pass your level 2 certificate to teach group exercise units 5 & 6
  • Set up classes that are competent and saleable once you have completed your course.

The core content has been created and evolved by the GXT team, predominantly Tabitha Browring, Sally Wormall & Jayne Nicholls.

I am absolutely delighted that Ceri Hannan accepted my invitation to provide you with advanced content and practical examples that will help you shape your classes once your course is complete.

Ceri has spent the last 33 years in the Health & Fitness industry, during which time his career has taken him across the world in various capacities. As the former British Aerobic Champion he represented the United Kingdom at World & European level. A natural progression from competitive aerobics saw Ceri develop a reputation for delivering unique presentations to both the Fitness Professional as well as the consumer market, where his user friendly, fun and educational style has seen him present in Russia, Spain, Iceland, Israel, America, Australia, Holland, Belgium, Denmark, India and Africa…His passion for the industry and many years of experience saw him spend 3 years as the National Fitness Manager for one of the largest health club chains in the world overseeing 150 clubs where he developed programmes systems and operational procedures that now get delivered to over a million members! After several years consulting for many health clubs within the private and public sector as well as organising one of the biggest fitness events in Europe The International Fitness Showcase in Blackpool alongside his business partner Steve Watson (Chrysalis Promotions), he now resides in Cape Town where he heads up the Program Development and Innovation strategy for Virgin Active South Africa…With many TV appearances, industry and consumer magazine articles as well as many Fitness DVD & Download titles to his name, Ceri continues to live by his fitness philosophy – The Three E’s – Exercise, Education & Entertainment… For further information on Workshops, Master Classes and Lectures contact: ceri@rockstarfitnesssolutions.com

So all you have to do know is watch, learn and enjoy.

If you have any questions – let us know. 

DL Yoga Journey

21 Sep 2020

Tadasana – Mountain Pose (tah-DAHS-anna)

tada = mountain

Root through the foot in a balanced posture, allowing balance between the front and the  back of the body.

Regressions
You can check your alignment in this pose with your back against a wall.

Progressions
Challenge your balance by practicing this pose with your eyes closed.

Uttanasana – Standing forward fold (OOT-tan-AHS-ahna)

ut = intense
tan = to stretch or extend

Stack the leg joints in line from ankle to hip, hands progress to the side of the legs or feet, body compacts towards the thighs

Regressions
Bend the knees, flex the spine

Progressions
Align this pose against a wall, place a riser under the balls of the feet or the heel, add rotation  – progressive postures on different planes include

  • Adho Mukha Svanasana – downward facing dog
  • Janu Sirsasana – single leg seated head to knee forward bend
  • Paschimottanasana – double leg seated forward bend
  • Supta Padangusthasana – supine hamstring stretch
  • Padangusthasana  – big toe pose

 

Utkatasana – Chair pose(OOT-kah-TAHS-anna)

utkata = powerful, fierce

Thighs parallel to the floor in optimum gaining depth yet keeping the torso raised and arms lifted.

Regressions
Reduce the range

Progressions
Hold posture for longer in different and varied ranges of depth and width – add rotation

Parsvottanasana- Intense side stretch/pyramid posture –  (parsh-voh-tahn-AHS-anna)

parsva = side, flank
ut = intense
tan = to stretch or extend

Knees lock with back foot in slight block, external rotation on back femur, spine moves to accommodate the stretch, pelvis –  knee and ankle (front leg) can all be adjusted to be more specific on the hamstring

Regressions
Reduce the range, bend the knees, support on the thigh or shin

Progressions
Hold posture for longer using the pelvis, knee and ankle to adjust the stretch – add rotation. Moving slowly into this pose and pausing in the halfway position is a strength posture for both the lower back and back of the legs Ardha Uttanasana – are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch, this is an advanced posture when held.

 Adho Mukha Svanasana – downward facing dog – (AH-doh MOO-kah shvah-NAHS-anna)

adho = downward
mukha = face
svana = dog

Spread the fingers with heels of the hand loaded, energy goes up through the torso, lifting the base spine upwards and then down through the leg to the heel targeting the floor. body moves back towards the thighs.

Regressions
Reduce the range, bend the knees

Progressions
Hold posture for longer, raise on leg one Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana) and add rotation

Virabhadrasana . – warrior  – (veer-ah-bah-DRAHS-anna)

“The Warrior” or “Virabhadrasana”  series replicates a tragic love story of love, hate, rage, violence, sadness, wrath, compassion and forgiveness which begins with the marriage between Lord Shiva and his bride Sati.

According to ancient texts, Sati’s father, the powerful King Daksha did not approve of their union. Shiva was described as an unorthodox god with dreadlocks who was prone to meditating in graveyards whilst smeared with the ashes of the dead. Shiva was also reclusive and would spend a lot of time meditating on mountain tops rather than engaging in society.

In addition to consuming toxins and singing and dancing at will, it is also said that Shiva carried around with him a skull (legend has it that the skull was actually stuck to his hand following a curse placed on him by Lord Brahma after Shiva cut off one his five heads).  Accordingly, Shiva was very much the antithesis of King Daksha who thrived on rules and regulations and was a preserver of traditional society.

 After they were married, Sati left to live with Lord Shiva in the PleasureCity, Bhoga, on MountKailash. Enraged by their union, King Daksha decided to hold a huge event known as a Yagna (a ritual sacrifice) to which he invited all heavenly creations, deities and dignitaries… with the exception of Lord Shiva and his own daughter, Sati.

Sati was enraged at the snub and decided that she would go to the Yagna alone and confront her father. Shiva, however, refused to go choosing instead to remain alone and meditate. Unfortunately, when Sati arrived at the gathering her father refused to speak to her and when he eventually did it was only to ridicule Sati and Shiva which humiliated his daughter.

The Yagna guests looked on and laughed at Sati as her father sniggered and mocked her new husband saying that he was a despicable character and asked if Shiva was also known as “the Lord of the Beasts”.  Sati was so angry at her father that she decided that she would sever all ties with him which also included the earthly body which he had given his daughter.

 “Since you have given me this body I no longer wish to be associated with it.” 

The story goes that Sati then sat down on the floor, went into a meditative trance and, by way of yogic exercises, began to increase her inner fire until such a point that she burst into flames and died.

The Wrath of Shiva

 Shiva soon heard the news of his wife’s violent death. At first he was deeply saddened but then became so enraged at his loss that he tore off his clothes and ripped out his jatars (his dreadlocks). Legend has it that Shiva then picked up one of his jatars from the floor and threw it down to the earth to create “Virabhadra” (Vira meaning hero and Bhadra meaning friend).

Shiva then directed his warrior demon, Virabhadra, to go to the Yagna and kill everyone, behead King Daksha and drink his blood. It is here that we really see the links between this ancient tragic love story and the warrior poses that we see commonly in modern yoga classes known as Virabhadrasana I, II and III.

 Virabhadrasana I

 According to the ancient texts, Virabhadra entered the Yagna by thrusting his way up from deep underground with his sword held over his head in both hands – a feat re-enacted in the posture Virabhadrasana I.

 

 Virabhadrasana II

 Next, Virabhadra made his presence known to the Yagna guests by standing with his sword poised and ready to strike. Essentially, the posture Virabhadrasana II represents Virabhadra  having his victim in his cross hairs (consider the drishti point of the middle finger as the cross hairs and the back arm is the sword ready to strike forward).

 

 Virabhadrasana III

Finally, Virabhadra lifted his sword into the air and, as instructed by Shiva, quickly and precisely he severed the head of King Daksha. This macabre scene is represented by  Virabhadrasana III.

 

 

Utthita Parsvakonasana – extended side angle pose –(oo-TEE-tah parsh-vah-cone-AHS-anna)

utthita = extended
parsva = side, flank
kona = angle

This posture requires depth and so flexibility, once in posture rotate the torso towards the sky and encourage the top arm to come directly over the torso and head without falling in. The back foot is the root and the guide so remains solidly on the floor.

Regressions Reduce the range, support on the base leg, keep the body lifted reaching to the back of the room.

Progressions Load more weight through the front leg.

This posture advances with rotation to create a revolved side angle pose Parivrtta Parsvakonasana (par-ee-vrt-tah parsh-vah-cone-AHS-anna) 
parivrtta = to turn around, revolve, parsva = side, flank,  kona = angle  BUT IMPORTANTLY the position of the back foot changes. In Utthita Parsvakonasana the back foot is blocked and grounded to the floor, rooting the posture and making it stable. Keeping the foot in this position can be biomechanically and physiologically unsound for so many people, so we can seg-way between the block and the heel lifted in a lung posture ( see below). There are several different options for the load of the upper body and placement of the arm, leading ultimately to a sealed & locked posture with hands in prayer position using the seal of the hands with the lock of the arm and the outside front leg to lever the entire torso into thoracic rotation and the bound position where the hands clasp behind the body creating a bind from which to align against.

There are no agreed terms for lunges in Yoga, there are options – 

Alanasana – high lunge, Anjaneyasana – low lunge, this also involves the crescent moon posture

In these postures we control the range of back extension by actively tilting the pelvis. Encourage load through the front leg (not back or centre), keeping the back leg straight, the spine emerges forward form its tilted pelvis and extends into the upper back.

Regressions Reduce the range, keep the weight centred out of the front leg

Progressions learn to hold this posture and maximise the use of the hamstrings on the front leg by favouring weight in the heel and a depth of posture that retains use of the muscles, being aware of hanging too deep into the joints.

Trikonasana- triangle pose – ( trik-cone-AHS-anna) 

trikona = three angle or triangle

This posture can be multi levelled requiring the underside of the torso to remain as straight as possible, it is useful to glide into the posture cuing a lateral tilt of the pelvis

Regressions Reduce the range, support on the base leg, use a block for support

Progressions Use the wall to straighten the posture and reduce hip flexion, place the support hand behind the front leg, reduce the upper arm lever by wrapping behind the torso, take the upper arm above the head rotating the torso towards the sky. Revolve the entire posture turning to face the front leg into Parivrtta Trikonasana revolved triangle pose  (par-ee-vrit-tah trik-cone-AHS-anna) parivrtta = to turn around, revolve trikona = three angle or triangle.

 

Viparita Virahbhadrasana – reverse sun warrior 

A side bend or lateral flexion on a basic leg posture

Regressions Reduce the range, support on the side of the body, hip or waist

Progressions Push through the ribcage increasing lateral flexion.

 

Prasarita Padottanasana- wide leg forward fold – (pra-sa-REE-tah pah-doh-tahn-AHS-anna)  

prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)

This posture is really enjoyable. it has several hand and arm positions.

Regressions Bend the legs and support on the floor or the legs

Progressions create a width that challenges the greatest stretch. The position of the arms and the torso will both progress and regress the posture to suit your clients.

 Urdhva Mukha Svanasana- upward facing dog – (OORD-vah MOO-kah shvon-AHS-anna) 

urdhva mukha = face upward (urdhva = upward
mukha = face)
svana = dog

Back extension both supported and unsupported. This posture can be used along or is a key pose in Vinyasa as a transition example in the sun salutation.

Regressions Reduce the range of the arms at the elbow joint and remain in full contact with the floor

Progressions Extend the arms and keep all limbs off the floor by placing the weight on the front of the foot.

 Plank position

Chaturanga  tricep dip/four limbed staff pose – (chaht-tour-ANG-ah don-DAHS-anna) 

chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central “staff” or support of the body)

Vasisthasana side plank/raised bridge  (vah-sish-TAHS-anna)

Vasitha means wealthy, vast or richest – There’s a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He’s also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth.

Purvottanasana reverse bridge / upward plank (pur-voh-tah-NAHS-uh-nuh) 

Plank to Chaturanga provides a key transition in flow postures example the sun salutation. Vasisthasana has many versions for progression and regression and is often given as a stand alone exercise. Purvottanasana revferses the plank position and so opens the chest and front shoulder. the postures require great skill to advance and get right so it is worth spending time repeating them and explaining their purpose.

Regressions the more of your body that rests on the floor, the easier this posture will be.

Progressions the image shows the most advanced option.

Vrksasana  – tree – (vrik-SHAHS-anna)

vrksa = tree

A balance posture for focus and the feeling of root and stability. on the support leg align all leg joints and press the inner thigh into the resting foot to create a solid base. Hold from the back of the body and  focus forward.

Regressions Flex the knee of the support leg, use the resting leg/foot to balance on the floor or lower down the support leg and let the arms drop creating a balance lock with the hands in front of the chest.

Progressions as the eyes affect balance close the eyes or move the head to challenge stability.

 

Ardha Padmasana Vrksasana – standing half lotus (pod-MAHS-anna)
Ardha Baddha Padmottanasana – folded standing half lotus

padma = lotus

Crossing the heel into the hip of the stability leg makes this an easier balance posture than Vrksasana above for many people. the support leg is much more active in this position.

Regressions Flex the knee of the support leg, use the resting leg/foot to balance on the floor or lower down the support leg and let the arms drop creating a balance lock with the hands in front of the chest.

Progressions progress into Ardha Baddha Padmottanasana with smooth transitions both on the way down and on return.

Ardha Chandrasana – half moon –  (are-dah chan-DRAHS-anna) 

ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as “moon”

Regressions Flex the knee of the support leg

Progressions more depth and more alignment in only one plane

 

Natarajasana – dancers pose –  (not-ah-raj-AHS-anna)

nata = actor, dancer, mime
raja = king

Always grip the ankle and not the foot. Push the ankle into the hand and create a tension as you lift the leg higher. When the leg is lifted as high as possible then start to flex forward at the hip. the lifted leg will always be your guide.

Regressions Flex the knee of the support leg

Progressions more depth and more alignment in only one plane

Bakasana – crow or crane pose – (bahk-AHS-anna)

baka = crane

An advanced balance, the knees need to sit on the back of the arms and a counter balance created. to learn rest the head on the floor and be sure not to take the pressure through the cervical vertebrae

Regressions simply do not do this as there is a n element of danger and potential to harm

Progressions a transition into jump back plank or head/handstand.

Paripurna Navasana – boat pose – (par-ee-POOR-nah nah-VAHS-anna)

paripurna = full, entire, complete
nava = boat

This is great if you can balance on the  ischial tuberosity (or tuberosity of the ischium, tuber ischiadicum) most often referred to as  the sitting bones  a large swelling posteriorly on the superior ramus of the ischium. Hoever some people are not built to do this.

Regressions bend the knees and move the pelvis/weight forward or backward to help balance.

Progressions no hands

Lets look at seated poses and their alternatives. We are trying to find a position that is both comfortable and enduring allowing stillness for prolonged periods of time. Everyone is different and will suit a position that suits their accumulated lever lengths. any seated position is compromised and so may take time to develop. We want the pelvis to sit upright and allow the spine to be natural.

Virasana – hero pose – (veer-AHS-anna)

vira = man, hero, chief

A great alternative to lotus.

 

Padmasana – lotus pose – (pod-MAHS-anna)

padma = lotus

Or half lotus, this position actively brings the pelvis into a more upright position which allows the spine to sit more naturally. The problem is that so few can sit in this position in comfort.

Baddha Konasana – bound ankle pose – (BAH-dah cone-AHS-anna)

baddha = bound
kona = angle

The seated poses dilute until we sit cross legged.

Sukhasana – cross legged or easy pose

sukha = pleasure

Ardha Matsyendrasana- Half Lord of the Fishes – (ARE-dah MOT-see-en-DRAHS-anna)

ardha = half
matsyendra = king of the fish
indra = ruler

There are so many variations of the twist pose and with this comes various Sanskrit names. The variations alter leg and arm positions in order to regress or progress the twist. It is another posture that each individual will need to find a suitable version in order to get a result. It can move planes into supine for absolute ease  –  Jathara Parivartanasana athara = abdomen,  parivartana = to completely revolve.

Eka Pada Rajakapotasana — pigeon pose  – (EHK-a PHOD-a RHA-ja KAH-pot AHS-uhna)

Eka = one
Pada = foot or leg
Raja= king
Kapota = a pigeon or dove.

This position is therapy and the king of external rotation. It can hit one of the major pelvic tightnesses at the piriformis and out gluteals. we must encourage everyone to feel this and explore the posture. there is no one way to do this. focus on the front bent leg position, the pelvic position and the spine being in extension, natural or rotation.

Dhanurasana – bow pose  –(don-your-AHS-anna) 

dhanu = bow

A major bound back extension and similar to its counterparts in standing Natarajasana and kneeling Ustrasana. Always hold the ankles and not the feet being guided into extension by a gentle pushing of the ankles into the hands while lifting the legs.

Ustrasana – camel pose  –(oosh-TRAHS-anna)

ustra = camel

Upavistha Konasana- wide leg seated  – (oo-pah-VEESH-tah cone-AHS-anna)

upavistha = seated, sitting
kona = angle

The perfect inner thigh stretch. Can be regressed by using one leg only or shortening the leg levers and reducing the forward tilt and progressed by  adding upper body movements in every plane of motion and range of motion.

Paschimottanasana- seated forward bend  – (POSH-ee-moh-tan-AHS-anna)

paschimottana = intense stretch of the west
pashima = west
uttana = intense stretch

Great for lower back and hamstrings, can be performed supine also for greater ease

Supta Padangusthasana – reclining hand to toe – (soup-TAH pod-ang-goosh-TAHS-anna)

supta = lying down, reclining
pada = foot
angusta = big toe

Savasana- corpse pose –(shah-VAHS-anna)

sava = corpse

Looks really easy but designed for complete relaxation it is one of the hardest to master.

Redefining The Core

24 Mar 2020

Redefining The Core

The terms “pull your abs” in and “switch on your core”, have become day to day cues for yoga, fitness Pilates instructors & PT’s for way too long now.

These terms have been misunderstood, misrepresented, over exaggerated and perhaps unquestioned by most who use them.

This CPD allows instructors to understand more about the role that the abdominals play in supporting the body and how we can reinvent our core vocabulary in order to move on and help people function with more skill.

Remember that everything we discuss form this point on is for healthy adults without back pain, and remember that if you do not have back pain, there is no evidence to suggest that it is imminent. I am now going to put together the opinions of many who have researched and understand that stabilising the core through puling in, activating or switching on is simply not possible.

“Pulling your belly button towards your spine or tightening your stomach muscles shuts down normal joint range of motion, muscle synchronisation, joint stability, and makes natural, graceful, balanced movement impossible. Tightening your pelvic floor during exercise is also a bad idea.” Eric Franklyn –  Oregan Exercise Therapy

We simply cannot activate the abdominal muscles one – by – one!

One of the principles of common core stability is to teach individuals how to isolate their transverse muscle from the rest of the abdominal muscles or to isolate the ‘‘core muscle’’ from ‘‘global’’ muscles.It is doubtful that there exists a ‘‘core’’ group of trunk muscles that are recruited and which operate independently of all other trunk muscles during daily or sport activities (McGill et al., 2003; Kavcic et al., 2004). This cue or classification is anatomical but has no real functional meaning. To specifically activate the core muscles during functional movement the individual would have to override natural patterns of trunk muscle activation. This would be impractical, next to impossible and potentially dangerous; as stated by Brown et al. (2006) ‘‘Individuals in an externally loaded state appear to select a natural muscular activation pattern appropriate to maintain spine stability sufficiently. Conscious adjustments in individual muscles around this natural level may actually decrease the stability margin of safety’’.

So basically, the abdominal group activate sympathetically and in a relatively complex equation to naturally support the spine and internal organs during functional activity.

Focusing on training a single muscle is even more difficult. Muscle-by-muscle activation simply does not exist (Georgopoulos, 2000).  Heres is a great example – if you bring your hand to your mouth the nervous system ‘‘thinks’’ hand to mouth rather than flex the biceps, then the pectorals, etc. Single muscle control is relegated in the hierarchy of motor processes to spinal motor centres. It has been demonstrated that when tapping the tendons of rectus abdominis, external oblique and internal oblique the evoked stretch reflex responses can be observed in the muscle tapped, but also spreading extensively to muscles on the ipsilateral and contralateral sides of the abdomen (Beith and Harrison,2004). This suggests sensory feedback and reflex control of the abdominal muscles is functionally related and would therefore be difficult to separate by conscious effort. This simple principle in motor control poses two problems to core stability training:

     1. It is doubtful that following injury only one group or single muscles would be affected. Indeed, the more EMG electrodes applied the more complex the picturebecomes (Cholewicki et al., 2002a,b).
It is well documented that other muscles are involved for example multifidus , psoas , diaphragm, pelvic floor muscles, gluteals
     2.The second problem for core stability is that it would be next to impossible to contract a single muscle or specific group. Even with extensive training this would be a major problem.
The novice patient is more likely to contract wide groups of abdominal muscles.

So why focus on the transverse when?

     1. The control of the trunk (and body) is entirely whole. There is no evidence that there are core muscles that work independently from other trunk muscle during normal functional movement
2. There is no evidence that individuals can effectively learn to specifically activate one muscle group independently of all other trunk muscles.

Truths & untruths moving forward

     1. Weak trunk muscles, weak abdominals and imbalances between trunk muscles groups are not a pathology just a normal variation.
2. The division of the trunk into core and global muscle system is a form of diluted jargon, which serves only to promote core stability.
3. Weak or dysfunctional abdominal muscles will not lead to back pain.
4. Pulling in or tensing the trunk muscles is unlikely to provide any protection against back pain or reduce the recurrence of back pain.
5.Core stability exercises are no more effective than, and will not prevent injury more than, any other forms of exercise or physical therapy.
6. Core stability exercises are no better than other forms of exercise in reducing chronic lower back pain. Any therapeutic influence is related to the exercise effects rather than stability issues.
7.There may be potential danger of damaging the spine with continuous tensing of the trunk muscles during daily and sports activities.
8. People who have been trained to use complex abdominal hollowing and bracing manoeuvres should be discouraged from using them.

I know how hard it is hard to let go of the things we say every day, so perhaps we can just re invent and create a new dialogue that will help people move away from trying to pull in one or a few muscles  and work on the entire global framework. Imagine that instead of an approximate 650 muscles in the human body, we think of them as only one. This muscle connects throughout the human structure with every movement via connective, tissue, fascia and breath.

So let’s redefine the core

Start by firing their imagination, this is such an important part of knowing yourself and how your body works. We create a mental picture of how we are standing in the here and now, it is changeable as we become stronger and more stable. The great thing about this new core is that it is a framework within which we do our very best work. It is not there to protect us, it is there to help us move and function better. Once we allow our imagination to create a shield around us that is our core we will allow ourselves to achieve great things in movement.

Here are a couple of our common teaching terms that will now come into play:

  • BALANCE – we are looking to create the perfect balance between stability ad flexibility. The term tensegrity (tension plus integrity) defines this; when muscles, mind and fascia work together to create seamless movement we have achieved balance.
  • CORE – In re defining the core, we now think of the body as having a core like an apple core that runs form the base of the foot to the top of the head. This centre core has guidelines around the entire body to help it move to its best potential at the same time as stopping it from moving too far.

When we refer to the core moving forward we are promoting postural balance. The guide lines that we will now discuss will help you to imagine a structure from foundations to the very top working as one with tensegrity. The problem with out previous version of core stability is that is focused on protecting an already protected structure – the spine, and preventing it from injury that is unlikely to happen. The re defined core provides guidelines that will help balanced, stable, strong function in every day activities and advanced performance in our chosen physical activities. We perceived “good posture” to be standing upright with everything aligned. This now re defines as a balanced posture, where muscles, mind & fascia working synergistically to create great posture in motion.

Let’s redefine our core

As we stand like a mountain using the yoga (tadasana pose) with feet together, balanced in standing with arms stretched down by our sides, palms facing forward. Imagine your entire body being light upon the mat, almost floating. Energy is not pushing down into the ground it is circulating around the body encouraging every part to connect. we are going to establish guide or support lines around our bodies that will assist and  support us when we move.

  • Core Guide Line – This is the apple core and runs from the foot to the head. The deep muscles ( mainly slow twitch) are closest top the bones and responsible for stabilisation. this is the closest we come to our old version of the core and core stability. Once we train these muscles, they learn and respond with speed. The brain thinks, the muscles respond and the fascia connects, it is beautiful. Establish this line as you stand and when you teach say it out loud. It starts at the sole of the foot and travels through the ankle, along the back of the calf, up the inner thigh where it splits at the pelvis. The front line moves along the front of the pelvis to the spine, along the front of the spine, the front of the rib cage and into the throat. At the back of the pelvis it goes up through the seat, along the back of the spine and rib cage, into the back of the neck. We are grounded and stable.
  • Front Guide Line – Starts at the top of the foot and travels through the anterior chain to the back of the head – Concerns itself with flexion & moving forward.
  • Back Guide Line – Start at the sole of the foot, travels through the posterior chain going up and over the head to the forehead (as you progress, name the muscles posterior and anterior that the guides pass through) – Concerns itself with extension & moving back.
  • Side Guide Lines – Starts at the outside of the foot and travels upward along the outside of the lower leg, thigh and into the hip, coming out of the hip it criss, crosses through the side abdominal muscles ( obliques/rectus), into the and through the ribs, onto the neck muscles, connecting at the head. Concerns themselves with lateral flexion.
  • Rotational Guides – Well these just spiral around the body from the foot to the head, allowing us to walk like super models on a cat walk. Concerns themselves with rotation and stabilise the walking, running motion.

Now we can put it into practice

Almost every exercise in your repertoire will now be a core exercise, they will all contribute to better function, more eloquent movement patterns and a posture defined by the way that you stand move and control yourself in motion.

Lets recap on our old habits

Redefining the core in practice

Establishing a new centre of gravity

A brand new warm up

FREESTYLE FITNESS YOGA ONLINE

21 Mar 2020

Welcome

YOUR FFY MANUAL

Hi, before we do anything online, please download your FREESTYLE FITNESS YOGA MANUAL via this link –  PLEASE DOWNLOAD FFY MANUAL NOW

You can download form the Acrobat site. The information in this manual accompanies and backs up the online content.

 

I am so happy that we can do this online. Please know that every word that comes out of my mouth on a 2 day course is here in audio for you to play and repeat as often as you need. I am sure you (like everyone else) will be sick of the sound of me over the next few weeks. Let me also apologise now for sniffing, saying the wrong words and dropping into my Midlands accent when I get excited. Lets crack on!

Here are a few things to remember in order to get the best results:

  • Repeat everything you hear. There is so much information, it is often hard to take it all in.
  • Write things down
  • Email me with any and all questions, you are never bothering me.
  • Please try to break down the defensive walls that may come up when I ask you to drop, change or walk away from the things that stop you from being and advanced instructor. Taking yoga after 2 days is a big ask and in order to do this once you have to be the very best version of yourself. This starts and ends in the way that you deliver physical yoga. So stick with me. On this subject (in fact – on only this subject, I know what I am talking about.)

In order to make you the best FFY instructors EVER, I am bringing in some of the advanced videos and am gifting you the 8 day journey with Jayne (me) & John Marquez (PC Penhale – from Doc Martin), please watch this at your leisure, especially if you have not done much yoga before. It is a great way to see how we communicate – let me know what you think.

Look at the right hand navigation and work through in your own time. I would definitely make a plan. Remember the course takes 2 days usually, so aim to finish in roughly that time.

Yoga 2020 #teamsamaritans

19 Mar 2020

WELCOME TO YOGA 2020 #teamsamaritans

Hello, this is our 2020 charity download, created by Jayne Nicholls for GXT, the class is aimed at healthy adults and can be tweaked by qualified instructors to teach special populations.

Your mini course is designed for you to:

  • Improve your self practice
  • Teach to your groups
  • Raise money for the SAMARITANS charity

Music

I am using Above & Beyond by Flow State, this really does mark another step into how we do Freestyle Yoga. I have always used popular tracks but this is something very different. The more you hear it, the more it resonates. Try to put the finished

version to the spoken word tracks.

Here are links on you tube:

Full continuous mix

Spoken words

You can also get this on itunes.


WARM UP –  2.34 minutes

I am working on all kinds of ranges of motion here. Allowing the body to twist and turn to meet its capabilities. It drops, swings, straightens and turns, we add sound by clapping the hands and moving them with force to the sternum to bring all energy back into the core of the body. See how this progresses in our Facebook group with video clips.

WARM UP – 8.01

This is great fun and really challenging. We are moving through every plane of motion, investigating speed, control, sound and freedom.

TEAM SAMARITANS FLOW- 11.09

Here you will learn how to put together the sequence with technical tips and ideas.

MORE WAYS TO FLOW – 4.54

Honestly, there is no one way to put this class together Every time I teach it, it takes on a whole new life form. I simply love it. Have a look at our facebook page to see what everyone is up to.

MINDFUL RELAXATION –  5-13

In the same way that the standing warm up investigates every range of motion, so does our relaxation. Allow people to engage in their own space


OVER TO YOU

By purchasing this challenge you have donated to SAMARITANS UK working together to make sure fewer people die by suicide. Every six seconds, they respond to a call for help. No judgement. No pressure. They are here for anyone who needs someone.

We want you to teach this class and then arrange a party or event to raise money for SAMARITANS UK  please use the hashtag #teamsamaritans.

We would love you to share your videos and progress on our Facebook page.

Please go out and raise  money for this cause, teach YOGA 2020 #teamsamaritans to your groups. Create an event and raise both awareness and funds.

Here is the link for all donations.

Thank you x

You can now go out and teach it to your groups, create and event and raise money for this valuable cause.

Yoga 2020 #teamsamaritans – £15.00

Children’s Yoga #teamsamaritans

18 Mar 2020

WELCOME TO CHILDREN’S YOGA #teamsamaritans

Hello, this is our 2020 charity download, created by Antonella Bettley for GXT, the class is aimed at “tweens” and can be tweaked by qualified instructors to teach to their kids demographic.

Your mini course is designed for you to:

  • Improve your self practice
  • Teach to your groups
  • Raise money for the SAMARITANS charity

PLAYFUL TENSION RELEASE –  2.34 minutes

SELF CARE SEQUENCE – 3.18 minutes

Designed to work on the postural issues that arise form everyday activities.

SUNFIT SALUTATIONS – 3.07 minutes

STANDING FLOW SEQUENCE – 2.13 minutes

STRETCHING & RELAXING –  6.05

OVER TO YOU

By purchasing this challenge you have donated to SAMARITANS UK working together to make sure fewer people die by suicide. Every six seconds, they respond to a call for help. No judgement. No pressure. They are here for anyone who needs someone.

We want you to teach this class and then arrange a party or event to raise money for SAMARITANS UK  please use the hashtag #teamsamaritans.

We would love you to share your videos and progress on our Facebook page.

Please go out and raise  money for this cause, teach CHILDREN’S YOGA #teamsamaritans to your groups. Create an event and raise both awareness and funds.

Here is the link for all donations.

Thank you x

Level 2 Freestyle Fitness Yoga

19 Aug 2019

This online course fully prepares you for your freestyle Fitness Yoga Qualification. Please read through your welcome emails and progress with your level 2 units as planned. Your assessor will answer any questions relating to the level 2 content..

Let’s get started:

  • Download your workbooks and manuals
  • Watch all video clips.
  • Complete your quizzes.
  • Prepare your first class

We look forward to having you onboard with as an FFY Instructor.

Level 3 Award In Designing Pre & Post Natal Exercise

8 Jul 2019

Welcome to your online videos for the Level 3 Award in Designing Exercise Programmes for Pre & Post Natal Clients.

Our online content is designed to compliment your manual study with helpful tips and advice on teaching this special population.

Your course workbook & manual:

Please download your manual and use it to study for all units –

Here is your manual to study from – PPN Manual July 2019

Your workbook is a word document that can be edited – saved and emailed to your assessor for marking – PPN Workbook July19

Class Planning worksheet – PPN lesson plan

 

 

 

trudydecordova
Aug 20, 2020
Brilliant course, really inspiring. Can't wait to get started!
carolinegreenhill
Aug 12, 2020
Hello, How long do I have left on his course before it expires? I have really struggled throughout lockdown. Caroline
ieva.ssteinberga
Dec 16, 2019
Welcome to your online videos for the Level 3 Award in Designing Exercise Programmes for Older Adults - you might have a little website error

Level 3 Award In Designing Exercise Programmes For Older Adults

8 Jul 2019

Welcome to your online study for the Level 3 Award in Designing Exercise Programmes for Older Adults.

Our online content is designed to compliment your manual study with helpful tips and advice on teaching this special population.

Your course workbook & manual:

Please download your manual and use it to study for all units – Older Adult Manual

Your workbook is a word document that can be edited, saved and emailed to your assessor for marking – Older-Adult-Workbook-revised May 2020

 

carolmh24
Jun 03, 2020
Worked my way through the lessons and starting my worksheets. Fantastic content already and thank you for the inspiration through the classes I followed during lockdown Sally. Gave me the confidence to purchase the course and learn a lot from it, as I have already. Carol HJ

Hot Yoga Certification

22 Apr 2019

Sun Salutation Challenge

16 Nov 2018

Young Yoga – content and learning materials.

30 Aug 2018

Welcome to Young Yoga, this online study is the heart of our practical teaching. Your Level 3 Certificate In Teaching Yoga To Children 5-16 underpins everything that we do here and moving forward. It guarantees that you are credible, authentic and adhere to the national occupational standards:

National Occupational Standards (NOS) specify UK standards of performance that people are expected to achieve in their work, and the knowledge and skills they need to perform effectively. NOS, which are approved by UK government regulators, are available for almost every role in every sector in the UK.

How to navigate your course:

? All of your lessons are listed to the right at the top of the page, the content is also listed below.

? Complete each lesson and check the box to mark it as complete – you will not be able to move forward until you complete each section.

?  Once all sections are complete you can refer to them all using the navigation bars to the right.

? You can ask questions online but for the quickest reply please email Jayne

This is where the fun really starts

GXT provide you with the underpinning knowledge, ideas for content and examples of what to teach BUT no one can ever teach you how to get up in front of your first group and talk to them with confidence in a language that they understand. Having children helps, having experience helps, teaching other classes helps but absolutely nothing will make you good at it apart form doing it over and over again.

Your learning materials

STAGE 1 – LEVEL 2

Your level 2 manual for the 4 pre requisite units – Level 2 Units Manual Feb 2020

Your workbook for the  4 pre requisite units – Yoga 5-16 L2 workbook May 2021

STAGE 2 – LEVEL 3

Work your way through the online content – please navigate via the index in the right hand column

Your Young Yoga manual – Young Yoga Manual Nov 18

Your Young Yoga workbook – Young-Yoga-Workbook-July 21

Young Yoga sample class plan – Young Yoga sample class plan

Breathing 101

21 Aug 2018

Level 4 Yoga Teacher Training

18 Feb 2018

Louise Gamble
Feb 21, 2020
Hi Di Would you like me to email or do I need bring my Exercise to music or Gym instructor cerf for the anatomy unit kind regards Louise
Kim Wells
May 02, 2018
Hi Di - I have completed with anatomy worksheet, Q33 states"you will be given 5 muscles by your assessor" - can you let me know which ones you require. Can you give me the email address I send the completed workbook, too? Many thanks.
Jo-Anne Munt
Mar 07, 2018
Hi. I have completed this section, how do I get the unit 2 please. Thanks.
Stacey Martin
Mar 04, 2018
Hi again DI!! I've just found it!! Thanks again Stacey
Stacey Martin
Mar 04, 2018
Hi Di, Hope you're well. I've got the Health and Safety workbook, but can't find the part that I need to complete and send to you. Many thanks Stacey

Standing Postures & FFY Technique.

9 Jan 2018

Warm Up & Sun Salutations

9 Jan 2018

Barre Fitness 4 CPD

9 Jan 2018

Barre Fitness 3 CPD

9 Jan 2018