Please view Class Calendar for specific dates.
Dates are subject to change.
SCHEDULE thru July 31, 2022:
Triathlon Training Group Sundays, 7:30-7:50 a.m. at the river – Training Warm-up Class
Essentrics® Activation Class: Sundays 9:45-10:15 a.m. Online
Let an Essentrics® Activation Class wake up your body and mind! In this class we focus on releasing tension and stiffness, restoring posture, and rebalancing your 650 muscles for injury prevention. Classes include trademark Essentrics ® flows that challenge the whole body. Classes may be all-standing, standing + floor, or standing + barre (chair).
Essentrics® Strength & Flexibility Class challenges your whole body through complex movement and targeted exercises to build strength, stability and flexibility. This class offers the same benefits of the Activation class and we go deeper into flexibility and strength training. These classes will be standing + floor, standing + barre (chair), or a combination of all three.
Helpful Videos for Foundational Movements
- Plies and Lunges
- Standing on the foot tripod – This video is from my friend, Julie Loder, an Essentrics Instructor in San Francisco. She explains the foot tripod at approximately 3:25 minutes in. The video as a whole covers an exercise we do in class and the principles behind it.
Recommended equipment for at home practice: a mat (optional), resistance band, a riser and a chair. Please click the link for more information.
What to wear: Comfortable clothing that moves with you! Classes are done barefoot. Shoes may be worn if needed.
Why Bare Feet?
- Standing barefoot allows us to reconnect with our feet and find our foot tripod and arch.
- Standing on our foot tripod helps us stand and strengthen in good alignment and with better balance. If the foot is unstable, the rest of us will be.
- Feet contain mechanoreceptors (touch receptors) that send messages via the nervous system. This is important for balance. Sensitivity to mechanoreceptors decreases as we age and wearing shoes adds a layer of cushion that decreases that sensory stimulation* more, putting us at a risk for falls. Being barefoot allows the feet to experience more stimulation for better balance.
- Deep foot and core muscles are connected. If the feet are stiff and weak, as they can be from wearing shoes, the deep core can be as well. This impacts stability.
- If you wear orthotics, going barefoot may be contraindicated. Please check with your doctor.
*If you are interested in insoles or mats that offer stimulation to the feet, check out Naboso. Full disclosure: I’m an investor and I use the products. For a deeper dive into this topic, this podcast is a fascinating place to start.