Maintaining or achieving physical health starts and ends with proper movement. Not just at individual joints and muscles but in the proper patterns of how joints and muscles move together in coordination. In order to move well, you first need mobility.

Our pillar one class is designed for those who need to improve or maintain their mobility and flexibility, so they can move well. It combines foam rolling, static stretching, dynamic stretching, elements of yoga and pilates and is appropriate for beginners to advanced fitness levels.

In order to move well and achieve or maintain physical health, we need to coordinate multiple joints and muscle segments in an optimal pattern. This starts with a strong and stable core. If the core is weak or lacks the control to maintain a proper spinal posture, you will be forced to compensate and alter the movement pattern, which can lead to breakdown and injury.

This class focuses on exercises to improve core strength, stability, motor control and balance. It will focus on exercises to address the lumbar and thoracic spine, abdominal muscles, hip/glute muscles and scapular/shoulder muscles and teach you how to maintain proper spinal posture during movement.

Strength gives our body the capacity to withstand physical strain or stress. It fortifies our body from break down and injury and allows us to do more - lift more, carry more, move more. Without strength, we are weak.

You can increase your strength without increasing the size of your muscles, but of course bigger muscles means more strength. Muscle size and strength is a function of workload (amount of weight you use in an exercise) and the number of repetitions done under that workload. Heavier workloads will increase the physical gains and higher repetition at lower workloads will improve strength without gaining muscle mass.

This class is for intermediate to advanced fitness levels and will incorporate circuit training, free weights, squats, lunges, push ups, pull ups, and other exercises to increase your strength and fitness to new levels.

Cardiovascular fitness gives us the ability to perform or function at higher levels for longer. It gives us the ability to endure, to keep going, to keep up. The more cardiovascular fit you are the more you can do before fatigue affects your performance or your ability to coordinate proper movement.

This class is for advanced fitness levels. It incorporates agility training, plyometrics, olympic lifts, functional sports training, high intensity intervals (HIIT) and more complex strength training exercises to take your fitness and performance to the highest level. This class will elevate your heart rate to aerobic and anaerobic levels and keep it there.