Mobility Strong on Hold Fall 2023, Free Yoga Available

Class flow is a movement-based warm up followed by rotating projects monthly, usually incorporating a strength circuit, mobility work, floor work and locomotion, and sometimes object manipulation.  If time, we do a yoga-inspired stretch at the end.  You will probably get a cardio effect in the process, but it is not the focus. :)

Wednesdays 8:00-9:15 a.m. or 9:30-10:45 a.m. @ Heather’s Mercer Island purpose-built home gym.  Projects shift every four weeks.  This class is challenging but accessible for all levels.  Max eight students/ session. 

Get Strong and Mobile 

My community of Mercer Island has no shortage of bootcamps, running clubs, tennis, swimming, cycling, barre, pilates, yoga and personal trainers.  It's easy to sweat, flow, or hire private coaches. What is missing is a fun yet focused group class that builds movement intelligence, mobility and progressive strength to perform better in your favorite sports and in daily life.    

Bamboo Bodies

Wood is strong, but bamboo is strong AND flexible.  Hard core fitness devotees often complain they feel stiff.  Thousands of repetitions in the same patterns and planes of motion will do that.  We need to train our joints, muscles and connective tissues to handle broader ranges, and invite diversity into our movement practice.  Passive flexibility like the splits might be a cool party trick, but mobility - the ability to control your movement within your flexible range -  is a lot more useful.  

Strength Training 

Strength work opens a myriad of movement doors.  It also increases bone density.  Women often shy away from lifting heavy loads.  They think they’ll get bigger.  Not true.  If you lift the same 10 lb. dumbbells year in - year out, you will also look, feel and perform the same today as you did years ago.  Strength improvements require progressive overload and the right recovery protocols and diet.  It is highly achievable for women to deadlift their own body weight or do a full chin up, even if they’re starting the process in midlife.  Want more energy and burn more calories at rest?  Get stronger.  More cardio is not the answer.

Focused Form Work for Longevity 

If form suffers, injury will follow, to say nothing of compromising your results.  As we age, everyone’s joints wear down, so moving mindfully, not sloppy, becomes more important.  Injuries, if not from trauma, often creep up over time due to improper joint loading. Correcting movement form and increasing functional range and strength will ensure our bodies can do what we want when we’re 80.  Ready to up-level your movement capabilities?  Join me Wednesday mornings for this playful yet challenging class and go back to your sport better than ever!