Last week, we launched our first Primal 12 Masterclass in New York City! It was an absolute HIIT (literally)! If you missed it, not to worry, there will be another one in Portland this Sunday 11/23, Vancouver 1/17/2016, and Seattle TBA (register for workshops/seminars here).
If you want to recreate the class at home, we combined two of the Primal 12 Workout/Flows together creating maximum burn! We did Workout/Flow 3 for Balance followed by Workout/Flow 7 for Glute and Core strength, and ended with deep stretching and savasana.
Trainers and Clubbell Yogis in the greater New York area swarmed to try out the first ever High Intensity Interval Training with Clubbell Yoga masterclass, at Om Factory in the Fashion District. The group willingly endured two Primal 12 workouts, back to back. The floor was soaked in sweat, the windows were fogged, the focus was evident.
"This class was hard, but doable. I felt worked and challenged in new ways."
People often ask what makes a Primal 12 class different from a regular Clubbell Yoga class. The answer is in the timing protocols. In Primal 12, we ramp up the conditioning to include multiple sets (AMRAP), or timed rounds (30/15X6), or repeated circuits for speed (EMOTM) to the "Conditioning" section of class - which usually lasts about 15 minutes. In a regular Clubbell Yoga class, the "Conditioning" section is always 90 seconds of work with 30 seconds of rest - which is very challenging as well. The benefit of practicing both Clubbell Yoga & Primal 12 is improved muscular endurance in yoga poses, better proprioception, better neuromuscular coordination, vastly improved dynamic flexibility, greater core and shoulder strength and much more.
This class was most definitely a "masterclass" as it drew many instructors to attend. However, this class and our upcoming Intro Primal 12 classes are open to the public as well - Portland, Vancouver, BC, and Seattle. This New York group was clearly up for a challenge, and over 60% of the attendees were certified instructors or had attended a Clubbell Yoga seminar. The bar was set high, and they came to work. Some notable attendees were: Brie Helmuth (NYC ambassador), Ron Vasquez (one of Equinox top trainers), Rick Carranza (Cultivated Strength, Long Island), Lisa Fleischhacker and Valerie Pawlowski (owners of Art of Strength, New Jersey), Lawrence Serrahn (top NYC trainer) and Yelena Neyman (Clubbell Athletics, TACFIT & FlowFit certified). If you attended, please leave your feedback on the class below in the comments section.
As the Clubbell Yoga fusion continues to gain momentum in the east, we invite trainers, yoga instructors, TACFIT instructors, movement specialists, Clubbell Instructors and everyone in between to attend an upcoming Clubbell Yoga seminar. The VIP deadline for our Chicago seminar is fast approaching, sign up by 11/31 to get the VIP registration. Clubbell Yoga returns to New York in April 2016, so plan ahead and start practicing with either Primal 12 or the 12 week Certification Prep. Chart available on our website. Both are excellent ways to prepare and integrate Clubbell Yoga into your 4 day wave.
Big thank you to Scott Sonnon (the original FlowCoach) for his dedicated work creating CST, the foundational theory of which Clubbell Yoga and Primal 12 programs are built.
Until next time.... Namaste!
We like handstands.
Most people are pretty impressed by a skilled handstand practitioner, at least I know I am. Many Yogis, aerialists, fitness buffs and movement nerds gear their training around mastering the handstand (and eventually the one arm hand stand). With gyms that emphasize gymnastics like Awaken in Colorado, and online tutorials by Gold Medal Bodies we are seeing a trend toward more bodyweight focused exercises.
But exactly how important to your overall "fitness/wellness" is being able to execute this pose? That is what I am set out to find in this article.
With a little research, I have come to a few conclusions, some good and some are a reality check. First the good news:
Handstands are fun! I am a huge fan and have been playing with handstands for several years. Pictured below are some of my favorite and most skilled handstand teachers, Cameron Shayne and Matt Giordano. I learned more in their 90 minute handstand class outside at Wanderlust Whistler this past summer than I have in several years of training on my own. Learning Handstands properly from a good teacher is key so that you don't pick up bad habits. Make sure you are strong, pain free and have good shoulder range of motion, and then you are ready to practice handstands.
Last Wednesday, we packed up the van with mini-Clubbells and headed 250 miles south to Portland, Oregon. Land of the weird. Our mission: grassroots style outreach for Clubbell Yoga. Our secondary mission: urban yoga photoshoot in the city (blog to follow later this week).
With curiosity and a full schedule of meetings set up with yoga studio owners, trainers, and bootcamp leaders... we set out to educate people on the new fusion Clubbell Yoga that has been growing worldwide, and invite them to our upcoming Intro Workshop in Portland next month (register by 11/5 for savings). Each studio/movement space had a totally different vibe, keeping Portland weird and diverse, as promised.
Photography by Rory Savatgy of Aerial Estates, who explores the boundaries between geographic location and media.
JohnnyFit Bootcamp, with 500 hour yoga teacher and trainer, Johnny Nasello.
Johnny and I spent some time discussing the theory behind using Clubbells for swings and shoulder mobility. Then I led him through a mini-circuit of open hip exercises (which he nailed immediately - very impressive), followed by and open hip flow. His studio was super bright and inviting, and his level of expertise is quite evident. People like Johnny inspire me because they are so willing to continue in the path of learning. He just wrapped a year long 300 hour teacher training with Noah Maze in Los Angeles, and shared some of his experience with me ( I am also a big fan of Noah and hope to study with him again soon). Take home messages from JohnnyFit - yoga and strength can live under one roof quite peacefully. His yoga is strong and powerful brings him into meditation through alignment, progression and breath. Namaste to you good sir.
National Personal Training Institute meeting Head Faculty Arik Wiest and his students.
Trying to teach about CST and Clubbell Yoga in a 20 minute window is a big task. Both disciplines took me almost a decade to fully embody, and my main goal in leading an Intro Clubbell Yoga Workshop next month at Portland NPTI is to plant a seed for the next generation of trainers. I want to share tools with them that will help them teach quality movement, specifically CST and Clubbell Yoga. Their curiosity and willingness to try the yoga based exercises with Clubbells at our meeting was impressive. Arik's students are hungry to learn, to do it right and to test their own bodies first. Take home message: Form follows function, and we become what we do the most. If you want to have dynamic flexibility, you have to train for it.
Studio Blue with Jesse Fairbanks, pilates teacher and CST Instructor.
I met Jesse several years ago at a CST seminar in Bellingham, WA and this reunion was pretty awesome... this is why. We had exactly 12 minutes to do a demo (I like a challenge). He had never done any Clubbell Yoga, but since he was familiar with Clubbells and the names of Clubbell positions, it was extremely easy to lead him. He got all of the exercises right away, and performed them with laser like precision (made my job very easy - thank you for that!). Instructors like Jesse are rare, with a very deep understanding of movement, inner core and CST. Glad to have spent some time with him, and look forward to meeting a few of his friends/clients that he plans to send to the workshop next month.
Sculpt Yoga, meeting with Owner Meghan Atkinson.
Meghan recently (like three weeks ago recent) opened up Sculpt Yoga. With two fairly large group class rooms, a huge beautiful lobby with super high ceilings and a very dedicated following of students - one was thanking the teacher for kicking their you know what in class as I entered (always a good sign)... this place is sure to be a very successful studio.
After speaking with Meghan and showing her the Clubbells, I quickly realized that I didn't have to sell her on the benefit of incorporating strength into a yoga class room. The weights on the window sills and her very defined physique told me that this was a place where strength & yoga met, regularly. Meghan was very generous with her time as a very busy new studio owner, and it was a pleasure spending time with her.
I also had the pleasure of meeting with Emily Johnson of Portland FitBody Bootcamp. Her instructors were super fun and energetic and even dressed up like Beyonce to teach the morning bootcamp on Halloween (the day I happened to come meet Emily). Her skills with a Clubbell were also pretty impressive, and she said she had followed Scott Sonnon's work for awhile. Emily seemed pretty interested in how to incorporate yoga based movements in to her classes, and I left her with a mini-Clubbell to practice with. She seems to have a very entrepreneurial spirit and leads from the front. Excited to see what develops.
A big thank you to all of you for making time for these mini-sessions of Clubbell Yoga. It is so interesting to see how each individual runs a movement business and how you create space for others to live the best version of themselves. Honored. Looking forward to coming back to Portland next month for the full workshop (4 hours to awaken, condition and practice).
Engaged in the movement toward more functional fitness. Mama, entrepreneur, leader, mentor, and co-creator of Clubbell Yoga.
Co-Creator of Clubbell Yoga, Movement & Performance Specialist, Head Coach at RMAX International