DVD Version
Athletic Programs
Golf Posture FitnessSummary: Gaining mobility in your spine and rib cage is essential to strengthen your swing. A great performance requires great posture. The only way to get there is to understand your body mechanics. Welcome yourself to your new body with this program.
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Client Comments on Pilates & Posture Programs:
“I never knew I could articulate my spine one vertebrae at a time—this concept alone has helped to decompress my spine which has allowed me to gain much more rotation in my swing.”
“By learning how to activate my lat muscles in order to keep my shoulders back has straightened my posture. This also enables me to keep my chest open which adds more rotation to my shoulder girdle, therefore, I am able to gain more velocity in my swing.”
Advice: Do this routine two or three times per week in order to strengthen your posture muscles and gain more mobility to power your swing. When ready to deepen your knowledge, follow up with Video 2 or 3: Beginning to Intermediate.
Routine: 31 Minutes Warm-Up Stretches: 8 Minutes Posture Basics: 3 Minutes[/dropdown_box]
Run & Walk PostureSummary: Posture is important even in walking and running. If one of your shoulders is higher than the other, your neck and back are going to take a real beating with every step. Having symmetry in your body is essential to look and preform at your optimal level.
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Client Comments on Pilates & Posture Programs:
“I’ve been walking around misaligned for years until I discovered this program. I am so glad to learn how to avoid the damage that comes from repetitive motion done in poor alignment. I never knew that there was a proper alignment for my knees and feet under my hips. Since I walk many miles in a week, I really enjoy using that time to strengthen my sense of alignment and really get into my body.”
“I love knowing more about my posture when I run a marathon and the role my core muscles play in keeping me lighter on my feet. It keeps me running stronger longer. I also love the sensation of my core pulling in and how that will help save my knees.”
Advice: If you like this Video, a great compliment to enhance your knowledge is the Standing Posture Video and the Sitting Posture Video.
Routine: 45 Minutes Posture Basics: 4 Minutes[/dropdown_box]
Rowing Posture FitnessSummary: Gaining mobility in your spine, rib cage, and hips is essential to strengthen your stroke. A great performance requires great posture. The only way to get there is to understand your body mechanics. Welcome yourself to your new body with this program.
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Coaches & Athletes’ Comments about Program:
“By the time my athletes reach their senior year in college, they also reach a plateau in their performance. After this program, my top two seniors improved and I have not seen any of my seniors improve during my 24 years of coaching.”
“I never knew that I could articulate my spine one vertebrae at a time—this concept alone has helped to decompress my spine which has allowed me to gain much more lift in my posture.”
“Posture and how to mechanically use the body should be taught not just to college athletes but also added to the curriculum for kids in public and charter schools.”
Advice: Do this routine two or three times per week in order to strengthen your posture muscles and gain more mobility to power your stroke. When ready, follow-up with Video 2 or 3: Beginning to Intermediate.
Routine: 45 Minutes Posture Basics: 7 Minutes[/dropdown_box]
JumpRope SuperStarAbout this JumpRope Encyclopedia: This is the Ultimate Reference Manual for learning new single rope rhythms and tricks. I go from the teaching the basic jump to advanced tricks.
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Features:
- JumpRope Basics
- Foot & Leg Rhythms
- Arm Rhythms
- Advanced Arms & Legs
- Advanced Tricks
- In-Motion
Routine: 56 Minutes[/dropdown_box]
Work Place Programs
Sitting Posture Fitness Summary: Whether you’re stuck on a plane, train, or at work this is the ultimate guide to maintain visually good posture while eliminating strain and stiffness. Instead of sitting stagnate, learn the tricks to gaining length and mobility in your back, neck, and shoulders. By learning about your posture and proper movement you will gain much freedom and symmetry in your body, including moving more effectively.
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Client Comments about Posture in the Work Place:
“I love the fact that I can control my alignment to eliminate the pain in my neck since I work at a desk all day long. I have learned how to engage certain muscles in my armpits by sending them messages to wake up. In essence, I can work out as I work.”
“Learning about my posture as I sit has enabled me to gain comfort in body and therefore, more enjoyment in my life. After the end of a workday, I still have energy to enjoy the evening with my family without needing to nurse my aches and pains. I love the sense of control I have for what happens to my physical body.”
Advice: If you like this Video, a great compliment to enhance your knowledge is the Standing Posture Video and the Run & Walk Posture Video.
Routine: 47 Minutes Posture Basics: 7 Minutes[/dropdown_box]
Standing Posture Fitness Summary: Understanding everything from head to toe involves knowing how to maintain good posture. Standing long hours misaligned will take a huge toll on the body. The best way to avoid pain and stay strong is learn how to strengthen good alignment. Having symmetry in your body is essential to look and preform at its optimal potential.
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Client Comments about Posture in the Work Place:
“Since I run a spa and have clients in and out all day long, I hardly have time to work out. With these posture programs I have been able to learn about my muscles and how to engage them while I work. For example, when I am standing and leaning forward, I keep my spine long with my core pulling in while my lat muscles in my mid-back stay active. This helps strengthen my posture while releasing the strain in my neck when I lean over clients to do facials.”
“At one point in my life my hips became so tight they locked up. I learned to stretch out my quads and keep my glutes and hamstrings active as I leaned forward. This helped loosen my hips and removed strain on my lower back. By imagining my muscles as a pulley system has helped me develop a better posture when I stand.”
Advice: If you like this Video, a great compliment to enhance your knowledge is the Sitting Posture Video and the Run & Walk Posture Video.
Routine: 30 Minutes Posture Basics: 3 Minutes[/dropdown_box]
Posture & Pilates Programs
Summary: We all need to learn the rules of good posture. Strengthening the deepest layers of muscles is the only way to stabilize your skeleton and develop good posture. This program is excellent for athletes, people recovering from injuries or illnesses, and seniors. Welcome yourself to your new body.
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Client Comments on Pilates & Posture Programs:
“I use to have a hip that would pop out of place. However, after learning to stretch the muscles that are tight in my hip while activating muscles that are weak, my hip has not popped out since. It is so relieving to avoid surgery by using this program to show me how to control my body alignment.”
“One day I caught a glimpse of my reflection in a window and noticed my neck was falling forward off my shoulder with my upper back starting to round. When I shared this experience with a friend she recommended this program. I learned all about the role my upper back muscles play in holding up my posture, and assist to decompress the back of my neck. I am so happy because not only do I feel and visually look taller, I feel more comfortable and mobile in my body.”
Advice: Perform two or three times per week. After three or four weeks, or when you feel strong enough, follow up with Video 2: Beginning.
Routine: 50 Minutes Posture Basics: 8 Minutes[/dropdown_box]
Summary: Once you learn about neutral alignment, it’s time to learn how the sections of your body can operate independently. That will decrease tightness and compression that tears and wears your body. We will also discover how to control alignment in a section of your body while moving a different portion of the body, such as stabilizing your pelvis with leg movement, which increases your range of motion.
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Client Comments on Pilates & Posture Programs:
“I carried pain in my lower back for six years and thought I would have to live with pain the rest of my life. But after my fifth class, the pain subsided and I thought it was a miracle.”
“Once I learned how to open my rib cage, and lift it away from my pelvis, I was able to gain mobility and rotation in my lower back. Now I have more freedom in my body.”
Advice: After you have mastered Video 1: Basics, continue with this routine two or three time per week until the movements are perfected. Follow-up with Video 3: Beginning-Intermediate.
Routine: 55 Minutes[/dropdown_box]
Video 3: Beginning-Intermediate
Summary: By this level you will feel a few inches taller along with visibly noticeable improved posture. You will be ready to challenge the concepts of maintaining stability while gaining mobility. This routine will continue to teach how to recognize over active areas of your body, while strengthening the weaker areas to maintain postural alignment. Symmetry in your posture projects confidence to others.
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Client Comments on Pilates & Posture Programs:
“I never realized my quads were overactive and stuck in a shortened position. By stretching my quads and activating my gluts I was able to find and maintain good alignment of my pelvis.”
“When I checked my blind spot when driving, I didn’t realize I was crunching my neck. By learning to rotate my head in line with my spine, I have been able to relieve pain in my neck.”
Advice: After 10 or more sessions from prior videos, preform this routine two or three days a week for three or four weeks, or until you have perfected your form. Follow-up with Video 4: Intermediate.
Routine: 56 Minutes[/dropdown_box]
Summary: Once you learn the rules of maintaining good posture, it is time to master the game to get to your peak performance. By this level you will definitely feel that you have a new body with a greater sense of control in preventing injury. With this routine you can challenge the ways to strengthen posture against the pull of gravity. Athletes who have a variety of movements, such as swinging, jumping, and rotating will greatly benefit from this program.
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Client Comments on Pilates & Posture Programs:
“I never realized my body was caving in on itself. Once I learned how to create length in my body, I’m much more confidence in my performance knowing that I have the upper hand in avoiding injury.”
“By learning to stretch my chest muscles and activate my upper back muscles, I’ve been able to lift my rib cage in order to align my neck and loosen my lower back. I have been able to stay active longer.”
Advice: After 15 classes or when you feel confident in your sense of body control, continue two to three times a week. Follow-up with Video 5: Intermediate- Advanced.
Routine: 47 Minutes[/dropdown_box]
She-Defense
Summary: The awareness side is to be in tune with your surroundings and abilities. Tapping into your intuition and understanding body language (both your own and others) are useful tools. Notice which situations increase your heart rate or when someone is making you uncomfortable and excuse yourself from those situations.
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Features:
Analyzing Self & Environment, Decision Mode, Base, Grip Escapes, Elbow Strikes, Going for a Man’s Middle, Choke Escapes, Learning to Fall.
Advice: Get a group of ladies together to preform video. Follow up with Video #2 Standing Defense & Workout 1.
Routine: 54 Minutes[/dropdown_box]
Summary: You can reduce your attackers strength by eliminating the space between you two. You can do this by literally hugging your opponent, which is opposite from what you would expect. If you push away from someone stronger, you will weaken youself. Most women cannot match the strength of most men.
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Features:
Punch Blocks, Push-Pull Theory, Leverage Theory, Hip & Head Control, T-Position, Hair Pulling Escapes, Bear Hugs Escapes, Lifted Bear Hugs Escapes, Mechanics of Choking.
Advice: Follow up with Video # 3 Ground Defense & She-Defense Workout 1 & 2.
Routine: 47 Minutes[/dropdown_box]
Summary: Learning how to move on the ground is essential for escaping an attack. Let’s face it. It’s only seconds before a female will end up on the ground. Also, when attacked, women are already in a bed or sitting on a couch. Make the ground your secret weapon.
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Features:
Falling & Rolling Escapes, Knee & Face Kicks, Riding the Hip, Mount Escapes, How to Shrimp, Utilizing the Guard Position, Arm Bar & Triangle Choke.
Advice: Follow up with She-Defense Workout 3.
Routine: 57 Minutes[/dropdown_box]
Summary: Simply learning how to move is one of the best defenses. This workout is designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world. Become your own greatest protector.
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Advice: First Preform and Repeat Videos #1 Basics & #2 Standing Defense
Routine: 32 Minutes[/dropdown_box]
Summary: Simply learning how to move is one of the best defenses. This workout is designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world. Become your own greatest protector.
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Advice: First Preform and Repeat Videos #1 Basics & #2 Standing Defense
Routine: 36 Minutes[/dropdown_box]
Summary: Simply learning how to move is one of the best defenses. This workout is designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world. Become your own greatest protector.
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Advice: First Preform and Repeat Video #3 Ground Defense
Routine: 40 Minutes[/dropdown_box]