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DIAKADI Lecture | Weight Loss Myths Exposed: Eat Less, Exercise More – Not True!

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DIAKADI Lecture | Weight Loss Myths Exposed: Eat Less, Exercise More – Not True!

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Are you still searching for the perfect diet? Can’t get the weight off even though you are working out all the time? Come check out Alexandria Marcus' free lecture and unlock the secrets to your nutrition plan and how to fire it up.

 

 

Description:

  • Create new habits to replace old weight loss myths.
  • Learn to connect with your mind and body to lose weight.
  • Stop the blame/shame cycle that keeps you frustrated and stuck.
  • Leave with eating psychology tools to fire up your metabolism.
  • Discover the hidden messages in your excess weight and eating challenges.

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  • Date: September 3, 2014
  • Time: 7:00-8:30pm
  • Location: DIAKADI
  • Cost: Free for Trainers and Clients
  • REGISTER

Alexandria Marcus, HLC, EPC runs a company called HEARTfood. She works with motivated Alexindividuals who are tired of feeling stuck in emotional eating patterns and want to make peace with food and their body, while feeling lighter and experiencing more pleasure on a daily basis. She’s a Certified Eating Psychology Coach and a CHEK Certified Holistic Lifestyle and Nutrition Coach Level 2. She studied with New York Times best-selling author Geneen Roth and appeared on The Oprah Show. HEARTfood includes a private practice in San Francisco coaching clients in person, over Skype and on the phone. Alexandria also leads popular "Beyond Weight Loss" classes around the Bay Area. For years, Alexandria was stuck in the yo-yo dieting cycle, gaining and losing hundreds of pounds, until she discovered that deeper more sustainable answers lie within. She offers a non-diet approach of diving into issues around weight, food and body image in a safe, supportive community.

To learn more visit her website at www.MyHeartfood.com

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Nate Miyaki Questions and Answers TKS

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Nate Miyaki Questions and Answers TKS

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Recently named one of the 100 most influential people in health fitness by Greatist, Nate Miyaki is one of DIAKADI's highly accomplished trainers. Having built an impressive and successful career, he continues to learn, grow, and achieve greater heights in his fitness career. Trainers have noted Nate’s success and often pick his brains about how it has unfolded for him.

In the spirit of sharing knowledge, DIAKADI is excited to host an informal hour of questions and answers with Nate Miyaki where you can ask him anything relating to writing, blogging, publishing works, or his fitness career.

  • Date: Wednesday, July 2nd, 2014
  • Time: 1:30pm- 2:30pm
  • Location: DIAKADI
  • Cost: DIAKADI Trainers Free | Community Trainers $30
  • Presenter: Nate Miyaki

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Inner Spark Radio: Polina Smith, Billy Polson and Gina Gutierrez on the 6 DIAKADI Elements

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Inner Spark Radio: Polina Smith, Billy Polson and Gina Gutierrez on the 6 DIAKADI Elements

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 Polina, host of Inner Spark Radio and DIAKADI Trainer, speaks on air with Billy and Gina  about where holistic health and fitness intersect in the 6 DIAKADI Elements: An all encompassing 'How to' list for clients looking to bring a deeper level of fitness and well-being into their lives.

Billy is the founder and co-owner of DIAKADI. He was recently named by Men's Journal Magazine as one of the Top 100 Trainers in America, as well as one of the Top 10 Trainers in the Bay Area by the San Francisco Chronicle.

Peers and other fitness professionals look to Billy as he is the fitness advisor and speaker to several national health organizations.  All with good reason - Billy devotes his own life and energy towards helping others learn how to live the strong, healthy, comfortable and happy life they were meant to live.

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Billy puts it all together, and is the rare trainer who has the knowledge to give, the experience to relate, the passion to share, and the natural gift to teach.   Since joining the fitness industry, Billy had the vision to create a cutting-edge training facility exclusively for the Bay Area's best trainers and their clients. DIAKADI is that vision, and recently, it was voted Best Place to Get Fit by San Francisco Magazine as well as the Top Trainers and Gym in San Francisco by SF Chronicle, ABC-7 Baylist and CitySearch. Whether you choose to train with Billy or any of the other DIAKADI trainers, he is confident you will see and feel the DIAKADI difference!  Learn more about Billy's work at www.diakadibody.com

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Tai Chi Spiral Power Exercises |  June 5th

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Tai Chi Spiral Power Exercises | June 5th

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One of the most important of Tai Chi’s many supporting exercise routines is chansigong, otherwise known as “silk-reeling” or “spiral-power” exercises. Silk-reeling is used to develop whole-body coordination, core- and lower-body strength, and especially to cultivate the interface between mental intention, action, and the spiraling flow of internal energy, or chi.

Since the routine is low aerobic and non-impact, it’s appropriate for almost anyone, including older athletes, those recovering from illness or injury, and those working to overcome long-standing chronic conditions.

  • Date: Thursday, June 5th
  • Time: 1-2pm
  • Location: DIAKADI
  • Cost: DIAKADI Trainers and DIAKADI Clients FREE | Community $30
  • Presenter: Malcolm Dean
  • REGISTER

In this short workshop, we’ll be using the spiral power exercises of Grandmaster Feng Zhiqiang to explore the nature and power of the Energy Body—a concept very real in Traditional Chinese Medicine, acupuncture and Tai Chi, but still somewhat an enigma in the West. Our aim will be to make this esoteric concept of practical use in all everyday activities. Specifically, we’ll look at:

  • The Four Bodies
  • Mindfulness in motion

Anatomy of the Energy Body as used in the marital arts:320_Buddha_s_Warrior_V

  • The central dantian
  • The major energy channels
  • The important acupuncture points
  • Working with the Energy Body in action:
  • Moving from the center (dantian)
  • Creating the microcosmic orbit (in all three body planes)
  • Creating the internal chord (the root of internal strength)

Presenter: Malcolm Dean

 

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Experience Organic Food Fresh From The Farm | Outstanding in The Field

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Experience Organic Food Fresh From The Farm | Outstanding in The Field

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Have you ever thought about having a dinner party on a farm?  With the Outstanding in the Field program, now you can!  You can't get more local and fresh than this when sourcing your food.  Outstanding in The Field is an extraordinary dining experience, with farm to table food, gorgeous outdoor settings and some of the best chefs around. With an experience like this, there is only a finite amount of seating so the tickets go FAST!  Don't be the only one left out, standing in the field!

[one_third]"Outstanding in the Field is a roving culinary adventure-literally a restaurant without walls."[/one_third]

So what is Outstanding in the Field anyway? "Outstanding in the Field is a roving culinary adventure-literally a restaurant without walls." They source local organic food (sometimes from the farm you are visiting) and usually have a local celebrity chef cook for you in a pristine setting that itself will knock your socks off. These guys travel from state to state, and farm to farm to put on some of the most interesting and awesome dining experiences around. Luckily they are coming to California in May. Tickets go on sale on March 20th and I highly suggest you check that day to book since their events sell out so often and quickly.

For more information check out Outstanding in The Field's website and make sure to sign up early if you wish to join them for a fantastic dining experience you will soon not forget.

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Swim Clinics With Olympian Allison Wagner

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Swim Clinics With Olympian Allison Wagner

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Swim Clinics with Olympian Allison Wagner are available to adults interested in improving their swimming ability. Swimming is a great form of exercise and a sport that you can continue to include in your fitness regime into old age. Clinics often include triathletes looking to improve this leg of their race, adults hoping to learn how to keep their bodies injury-free while swimming, and lap-swimmers hoping to learn how to gain endurance in the water. The only requirement is that interested adults need to be comfortable in deep water and be able to swim one length (25 yards) without stopping.
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First Swim Clinic:The Coordination of the Kick and Pull for Freestyle

2/26 Wednesday 7-8 pm

Second Swim Clinic: The Finish and Pull of Freestyle

3/1 Saturday 10-11 a.m.

Location: CCSF (located on the corner of Ocean and Howth near the 280).

Cost: $40 per class. Payment via credit card, cash, or check.

Presenter: Allison Wagner

Register via email or phone

Phone: 415.867.6894

Email: allison.marie.wagner@gmail.com

Swimming is a unique sport and a few good technique points from an experienced and knowledgeable teacher go a long way. Come and learn from Allison Wagner, an Olympian and teacher with 15 years of experience, on Wednesday evenings from 7-8 p.m. and Saturdays from 10-11 a.m. at City College of San Francisco.

 

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Part 1 of 3: An Introduction to Manual Muscle Testing | The Lower Body

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Part 1 of 3: An Introduction to Manual Muscle Testing | The Lower Body

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DIAKADI is excited to welcome back Bob Gazso of Innovative Bodyworks. This course is slightly different from traditional MMT courses and an excellent step for individuals interested in learning and mastering anatomy as well as for those preparing and going on to study NeuroKinetic Therapy (NKT) or other corrective exercise courses.

To achieve optimal movement muscles must be properly activated by the nervous system. This course is designed to demonstrate to the rehabilitation specialist or fitness professional how to test individual muscle activation and strength through use of manual muscle testing (MMT). Manual muscle testing is a procedure for the evaluation of the function and strength of individual muscles and muscle groups based on the effective performance of a movement in relation to the forces of gravity and manual resistance.

  • Date: Tuesday, February 25th
  • Time: 1 - 3pm
  • Location: DIAKADI
  • Cost: DIAKADI Trainers FREE | Community Trainers $30
  • Presenter:Bob Gazso
  • REGISTER

This class is Part 1 of a 3 - Part Series. Our next class will focus on the upper body and the final class will be a review of both. Please join us when you can as you do not need to attend all three, even though we highly recommend doing so!

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Assessment Essentials Part 3 of 5: A Full Body Movement Screen

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Assessment Essentials Part 3 of 5: A Full Body Movement Screen

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In addition to the overhead squat test and pushup test, what movements screens should trainers be using to fully assess their client's during an initial session? In this class, Billy Polson CSCS will walk through the complete series of basic movement screens including: Squats, Dead Lifts, Lunges, Pushes, Pulls, Twists and Walking Gait. The class will discuss the ideal form for each movement, what compensations to watch for, and how to get the most useful information from each client's screen.

  • Date: Thursday, March 6th
  • Time: 2 - 3:30pm
  • Location: DIAKADI
  • Cost: DIAKADI Trainers FREE | Community Trainers $30
  • Presenter: Billy Polson
  • REGISTER

This class is great for beginners as well as advanced trainers/coaches looking to practice their skills. This is a hands on seminar, so please come in workout clothes, prepared to assess one another.

 

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Group Morning Meditation with Ryan Allen

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Group Morning Meditation with Ryan Allen

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The month of February DIAKADI will host a free group meditation led by Ryan Allen on Monday and Saturday mornings. Ryan will lead the group through the basics of meditation with the intent of getting you comfortable enough to begin the practice on your own. Meditation practices are as varied as the people performing them. There is no one-way to get in-tune with your deeper spirit or consciousness, however there are techniques that make it easier to quiet your mind. The group is for all levels and will include light stretching, breathing exercises and approximately 30 -40 minutes of meditating.

Space is open to eight attendees per session. If you would like to sign up for all eight sessions please try to attend all of them for the full benefit. Drop-in attendees are welcomed if the group is not full.

Date: Sessions begin on Saturday, February 1st 8-9am. All following sessions will be on Mondays 7:30-8:30am and Saturdays 8-9am.

Location: DIAKADI

Cost: FREE

Presenter: Ryan Allen

Sign-up for all eight sessions or specific dates by emailing Ryan@AllenTraining.com

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February 6th | Assessment Essentials: Spine Curve

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February 6th | Assessment Essentials: Spine Curve

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Assessment Essentials Part 2 of 5: Spine Curve and Posture Screen With a large majority of clients suffering from postural deviations due to injury, desk posture, or muscle imbalances, it is extremely important to fully assess each client's spinal posture.

In this class, Billy Polson CSCS will walk through how to take analytical measurements of the spine for lordosis, kyphosis, upper and lower cross syndromes. These measurements will allow you to have a starting point for your exercise prescription, while also allowing you to perform exact reassessments down the road for tracking progress and changes.

The class will also cover a series of abdominal and low back strength tests, in order to help trainers assign their clients only the exercises necessary to strengthen their weak areas.

This class is great for beginners as well as advanced trainers/coaches looking to practice their skills. This is a hands on seminar, so please come in workout clothes, prepared to assess one another.

Date: Thursday, February 6th

Time: 2 - 3:30 pm.

Location: DIAKADI

Cost: DIAKADI Trainers FREE | Community Trainers $30

Presenter: Billy Polson

REGISTER

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The Burn Pregnancy & Fitness Seminar

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The Burn Pregnancy & Fitness Seminar

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Are you a trainer interested in working with clients who are pregnant or have recently had a baby? Are you currently or do you plan on getting pregnant and want to learn more about exercise during your pregnancy? Have you recently had a baby and want advice for safely easing back into a fitness program/routine? Join Burn’s Pregnancy and Fitness Seminar at the Broadway Studio and learn detailed exercises, modifications and suggestions for exercise and fitness during the first, second, third and even the “fourth” trimester.

Pregnancy is an amazing time to focus on and develop the muscles that will soon be heavily relied upon to carry a baby, diaper bag, stroller and not injure oneself.

Taught by Burn founder and mom of two, Lisa Corsello, this class pays special attention to designing exercise sets for new and expectant mothers that will strengthen and develop “mom muscles”, improve posture, and build a solid foundation to be able to meet the demands of motherhood.pregnancy-216x300

From this 3 hour seminar, you can expect to learn:

  • Anatomy and physiology throughout each trimester
  • Exercises designed for safe, effective and challenging workouts with a focus on how to progress from one movement to the next. Exercise sets and groupings will be provided and explained
  • Unique strategies to safely stay challenged throughout pregnancy
  • Targeted stretches to help alleviate discomfort and fatigue
  • Postpartum exercises, modifications and expectations, as well as in-depth information on rebuilding the core step-by-step
  • The latest research and benefits of strengthening and conditioning safely through each trimester
  • Ways to work with and alleviate common joint pain and syndromes that can accompany pregnancy
  • Continuing education credits are available for certified professionals.

When: Saturday, February 22nd 1:00 PM- 4:00 PM

Where: BurnSF Broadway studio, 1463 Broadway, San Francisco, CA 94109

Availability: Limited to 20 spaces

Cost: $100 (DIAKADI Trainers take 30% off by using promo code diadiscount)

We believe in empowering both the fitness professional and the client with information, support and detailed program design to create strong & happy moms and babies.

Click HERE to participate in Burn’s workshop. 

For more information about the Burn Pregnancy & Fitness Seminar, please contact Rachael Frank, BurnFitness Director at rachaelfrank@burnsf.com

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Assessment Essentials Part 1 - The Pelvis Taught by Billy Polson

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Assessment Essentials Part 1 - The Pelvis Taught by Billy Polson

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Are your clients' hamstrings really tight or are they actually fully stretched, weak and taut due to an excessive anterior pelvic tilt? Is your clients nagging low back pain actually SI joint pain caused by a pelvic misalignment?

The pelvis is often called the foundation for the body. Understanding the positioning of it, how muscle work effects it, and how to keep it aligned and safe are key concepts in keeping your clients safe, pain free and progressing. In this Trainer Knowledge Sharing, Billy Polson will focus on the basic key concepts used in assessing the pelvis for clients. This will be a hands on assessment class, so wear your workout clothes. Students will learn:

  •  How to know when someone's pelvis is correctly aligned
  •  How to assess which muscles should be stretched and which should be strengthened
  •  A deeper understanding of how back pain directly relates to pelvic alignment
  •  What are the best exercises and safest progressions for building pelvic stability
  •  When to refer out for soft tissue work and assistance

Date: Thursday, January 9th

Time: 2 - 4 pm.

Location: DIAKADI

Cost: DIAKADI Trainers FREE | Community Trainers $20

Presenter: Billy Polson

REGISTER

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The Burn Pregnancy & Fitness Seminar by Burn Fitness

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The Burn Pregnancy & Fitness Seminar by Burn Fitness

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Are you a trainer interested in working with clients who are pregnant or have recently had a baby? Are you currently or do you plan on getting pregnant and want to learn more about exercise during your pregnancy? Recently had a baby and want advice for safely easing back into a fitness program/routine? Join us for Burn’s Pregnancy and Fitness Seminar at the Broadway Studio and learn detailed exercises, modifications and suggestions for exercise and fitness during the first, second, third and even the “fourth” trimester.

Pregnancy is an amazing time to focus on and develop the muscles that will soon be heavily relied upon to carry a baby, diaper bag, stroller and not injure oneself.

Taught by Burn founder and mom of two, Lisa Corsello, this class pays special attention to designing exercise sets for new and expectant mothers that will strengthen and develop “mom muscles”, improve posture, and build a solid foundation to be able to meet the demands of motherhood.

From this 3 hour seminar, you can expect to learn:

  • Anatomy and physiology throughout each trimester
  • Exercises designed for safe, effective and challenging workouts with a focus on how to progress from one movement to the next. Exercise sets and groupings will be provided and explained
  • Unique strategies to safely stay challenged throughout pregnancy
  • Targeted stretches to help alleviate discomfort and fatigue
  • Postpartum exercises, modifications and expectations, as well as in-depth information on rebuilding the core step-by-step
  • The latest research and benefits of strengthening and conditioning safely through each trimester
  • Ways to work with and alleviate common joint pain and syndromes that can accompany pregnancy
  • Continuing education credits are available for certified professionals.

When: Saturday, October 12th 1:00 PM- 4:00 PM

Where: BurnSF Broadway studio, 1463 Broadway, San Francisco, CA 94109

Availability: Limited to 20 spaces

Cost:  $100

We believe in empowering both the fitness professional and the client with information, support and detailed program design to create strong & happy moms and babies.

Click HERE to participate in Burn’s workshop. 

For more information about the Burn Pregnancy & Fitness Seminar, please contact Rachael Frank, BurnFitness Director at rachaelfrank@burnsf.com

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Functional Medicine: When Your Clients Need More

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Functional Medicine: When Your Clients Need More

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The exciting and emerging realm of Functional Medicine is a science/lab based system of diagnoses that is the natural next step when your clients have already mastered the diet/lifestyle piece of the puzzle, but you suspect something more is underlying. This could present in the form of obesity and weight loss resistance, blood sugar dysregulation, PMS, skin problems, fatigue, insomnia, blood sugar dysregulation, female hormone imbalances, adrenal fatigue, GI issues and detox pathway dysfunction. Functional Medicine is being able test for these specific conditions and create therapeutic supplementation protocols to get people feeling better.

Date: October 22nd

Time: 1-2pm

Location: DIAKADI

Cost: DIAKADI Trainers FREE | Community Trainers $20

Presenter: Rachel Fiske

REGISTER

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Olympic Lifting with Trainers Allan Mateo and Ross Steiner

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Olympic Lifting with Trainers Allan Mateo and Ross Steiner

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In DIAKADI's recent Trainer Knowledge Sharing on Olympic Lifting, trainers Allan Mateo and Ross Steiner got together to give participants an excellent and thorough lecture-demonstration about Olympic Lifting, leaving lots of time for us to practice the lifts and their components.

Allan and Ross both coach sports teams in this style of lifting in addition to their work with individual clients at DIAKADI. Allan is himself a competitive Olympic weightlifter, and Ross is the strength coach for the Mission High football team, using the lifts to improve their athletic performance. Allan and Ross each have different approach to training in this method, and taking their differences as a positive thing, work together to help athletes learn to lift well and achieve similar goals.

So what exactly is Olympic Lifting? It is an athletic discipline for which there are competitions, including an Olympic event, in which athletes compete for a single maximum-weight lift of a barbell loaded with weight plates. Two lifts are required: the snatch and the clean and jerk. Both require coordination, explosive power of the legs, speed to quickly get under the bar, and core stability.

In the snatch, the lifter works to move the barbell from the platform to overhead in a continuous movement. The lifter pulls the bar as high as possible and then flips it, while simultaneously dropping into a squat position and locking the arms overhead. Finally, the lifter stands up while holding the bar in this position to complete the lift.

Watch the snatch in slow motion and check out Team USA’s Olympic coaching tips on YouTube:

http://www.youtube.com/watch?v=7rZV5P3cAa4

In the clean and jerk, the first part of the lift is similar to the snatch, but what sets the clean apart is the lifter flips the elbows under the bar and catches it in the rack position after pulling it as high as possible. After arriving in a deep squat, the lifter stands up, continuing to hold the bar in the rack position. Finally, the lift is completed by jumping into a split squat while taking the bar again overhead, extending the arms into a locked position

Watch the clean and jerk being performed by an Olympic athlete here:

http://www.youtube.com/watch?v=Bc-0lFV1KWQ

And read DIAKADI’s exclusive interview with the coaches here:

What first got you into Olympic lifting? What do you like about it?

A:  A couple of friends got me into it. I like both the complexity and explosiveness of the movement.

R: I first got into Olympic lifting via one of Jim Schmitz's books, Olympic Style Weightlifting. Then I went on to take private coaching from him. What I like about it is how much technique, strength, power and gracefulness is required to complete each lift.

What is the difference between Olympic lifting and other types of lifting?

A: Well, the exercise(s) are what strength coaches would consider to be complex movement patterns that require a certain level of attention to detail and proper coaching.

R: Olympic weightlifting is the combined weight total of two different lifts, the snatch and clean and jerk. Powerlifting is the combined total of the Squat Bench Press and Deadlift. Many people confuse the two and ask me if I could teach them how to powerlift. Two different sports.

What are the benefits of this type of training? Which populations benefit most?

A: As I said earlier both the snatch and clean & jerk are complex movement patterns, with that said, if you want to improve strength, power, build muscle, or improve your anaerobic conditioning; then these exercises are for you!

R: There're many benefits from Olympic style weightlifting, from all around improved strength, flexibility, body composition, balance and  coordination.

My favorite thing about weightlifting is the marked improvement on power output for my athletes. Most populations can benefit from some variation of Olympic style weightlifting but my preferred demographic is athletes looking to improve maximum power output.

To people without experience in these lifts, this style of lifting can seem intimidating. Do you think components of these lifts are useful for clients seeking general fitness? If so, how would you incorporate them into a program?

A: Yes! You can totally do complementary exercises that pertain to the Olympic lifts i.e. front squat, deadlift, and high pulls. However, before adding them in, the coach or trainer should familiarize themselves with the exercises, and ensure that the proper technique is adhered to.

R: Weightlifting can be intimidating but the general population can benefit from learning components of the lifts. My approach is to teach the power clean first, which is a great lift to teach the fundamentals of the full clean.

I would like to learn more. What are some good resources (websites, books, or local clubs) you'd recommend?

A: The NSCA CSCS book explains the technique very well with words and photos, but it's best to seek out a certified coach (NSCA-CSCS or USAW) to get practical experience you need to do the lifts safely and effectively.

About Allan and Ross:

Ross Steiner is a certified United States Weightlifting Association (USAW) club coach (Olympic style weightlifting), a BFS certified strength and conditioning coach, and is also the strength and conditioning coach for the football team at Mission High. Allan Mateo participates in Olympic Weightlifting competitions and is also a USAW Sports Performance Coach. See their full bios at:

Allan Mateo

Ross Steiner

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Run Healthy Trainer Knowledge Sharing

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Run Healthy Trainer Knowledge Sharing

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Wondering how to keep your running clients healthy and in top form? Learn running assessments such as foot strike analysis, stride rate and upper-body form as well as how to avoid common running injuries. This trainer knowledge sharing will include a treadmill demonstration as well as going over a couple flexibility, lower-leg, and glute activation and stabilization exercises. Small changes in a runners stride can make a huge difference in both performance and injury prevention, learn how to help make positive changes!

Location: DIAKADI

Date: Tuesday September 24th

Cost: Free for DIAKADI Trainers + $20 for Community Trainers

Time: 1pm – 2:30pm

Presenter: Sean O’ Brien

REGISTER

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Billy Polson Speaks to Burn Fitness Staff About Finding Your Inner-Boost and Loving What You Do

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Billy Polson Speaks to Burn Fitness Staff About Finding Your Inner-Boost and Loving What You Do

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A few weeks ago, DIAKADI owner Billy Polson was fortunate enough to speak with the incredible team at Burn Fitness in San Francisco about how to achieve the best results while teaching fitness in a group style atmosphere. Lisa Corsello and her team definitely have their bases covered when it comes to connecting with students, going above and beyond as teachers, aligning clients with their goals and focus, empowering classes with the information to meet these goals and far surpassing the other group fitness studios in San Francisco. Check out their blog segment about the workshop for more details on why your goals are the key to your success.

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Anatomy in Clay: The Hip

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Anatomy in Clay: The Hip

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The hip joint contains some of the largest and most important muscles in the body. Bob Gazso, an anatomy instructor at the institute of Conscious Bodywork in Marin, will be reviewing the muscle: the hip and then everyone will be forming the muscles of the hip in clay to be put on 2 and half foot tall skeletons. This Anatomy in Clay course “Muscles of the Hip” will include the following muscles that all act at the hip joint to produce its various motions.

Date: December 10th

Time: 1-2:30pm

Location: DIAKADI

Cost: DIAKADI Trainers FREE | Community Trainers $25

Presenter:Bob Gazso

REGISTER

Extensors: Gluteus maximus, hamstrings (long head of biceps femoris, semitendinosus, semimembranosous).

Flexors: Iliopsoas (iliacus and psoas), rectus femoris, tensor fasciae latae, Sartorius.

Adductors: Pectneus, adductor brevis, adductor longus, gracilis, adductor magnus.

Abductors: Gluteus medius, gluteus minimus, tensor fasciae latae.

External Rotators: Obturatorius internus and externus, gemellus superior and inferior, quardratus femoris, piriformis.

Internal Rotators: The anterior portion of the gluteus medius, gluteus minimus and the tensor fasci latae contribute to this action.

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Trainer Knowledge Sharing - The Alexander Technique

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Trainer Knowledge Sharing - The Alexander Technique

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The Trainer Knowledge Sharing, or TKS, is an opportunity for DIAKADI trainers to create and informal information session on an an area of their expertise once a month. In April, Trainer Rachel Stallman discussed The Alexander Technique. Interview and summary by Alicia Ruth, Movement Intern.

When and why did you decide to study this method? How and where did you go about it?

I learned of the Alexander Technique in New York City in 1998 because I landed an administrative job in an office for a school that trained Alexander Teachers. The way the Alexander Technique refines the mind/body connection struck me. The hands-on work and discussions with my first teachers affected great positive change in my movement and breathing, not only in performance and specific physical pursuits, but in all aspects of life - like mindfulness.

I was able to solve a chronic knee issue and lower my anxiety levels considerably. I continued private sessions with various teachers for five years and then started the teacher training program myself in 2003. The training to become an Alexander Technique Teacher is 1600 hours over 3 years.  I began at The Mathews School in NYC and completed at The Centre for the Alexander Technique in London.

What type of individuals do you work with using this technique? Who do you find benefits the most from its application?

My Alexander Technique clients have tended to be performing artists and people who have found the Technique to deal with chronic pain or repetitive stress issues. Since I am also a personal trainer, I have worked with runners and martial artists looking for new ways to deepen the quality of their physical practices. The Alexander Technique benefits anyone who is interested in refining their mind/body connection and developing more physical awareness.

The Alexander Technique and its history.

Developed by F.M. Alexander (b. Australia 1869 – 1955) in the 1890’s, the Alexander Technique is a form of body awareness education designed to recognize and correct reactive, habitual limitations in movement and thought. Motivated by vocal problems which were hindering his ability to work as a professional actor and speaker, Alexander conducted an in-depth self observation by which he discovered optimal anatomical/physiological relationships in the body. His method teaches a way of changing physical habits and unnecessary tension patterns that can get in the way of natural postural ease and function, resulting in natural ease and improved coordination of movement and breathing. It can be applied to any activity.

Basic Concepts

Optimal Relationship of the Head Over the Spine, which Alexander called  “the primary control.”  This head/neck/back relationship or pattern in the body stimulates an effortless upright or “anti-gravity” response in the spinal extensor muscles and organizes more dynamic movement of the limbs.  Rudolph Magnus (1873-1927), a pioneering Swiss physiologist and author of several books on posture and functional neurology, describes this pattern from a neurological perspective: “… in the brain stem, from the upper cervical cord to the midbrain, lies a complicated central nervous apparatus that governs the entire body posture in a coordinated manner. It unites the musculature of the whole body in a common performance.”

Recognition of the Force of Habit: Develop a non-judgmental awareness of postural habits in all aspects of one’s physical life.

Inhibition: Stop or pause before an automatic reaction occurs. Use the window of time between a stimulus and response to consciously choose a new pathway or way of moving.

Direction: Apply conscious intentions or cues to direct the body into a more optimal state of functioning. Some examples might be to “release unnecessary tension from your neck, jaw and shoulders, allow your rib-cage to move in breathing, widen your feet and think about the weight going through the arches and distributing evenly.”

Alexander moved to London in the early 1900’s where he maintained a thriving practice and opened the first school for training teachers in his technique. Over 100 years later, movement practitioners of all kinds continue to find relevance in his work, studying and teaching the Alexander Technique around the world.

Further Reading

Body Learning, An Introduction to the Alexander Technique by Michael J. Gelb

Body Awareness in Action by Frank Pierce Jones

Master the Art of Working Out by Malcolm Balk and Andrew Shields

Master the Art of Running by Malcolm Balk and Andrew Shields

The Use of the Self by F.M. Alexander

Feel free to email Rachel with any further questions at: stallman.rachel@gmail.com

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A Kettlebell Lesson

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A Kettlebell Lesson

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Where do you find a cannonball that has a handle? And what can you do with it? DIAKADI trainer and local kettlebell expert Joanna Hoch knows. Developed in Russia during the 1700s, this lifting style has been evolving and making its way around the world's athletic training circles for a long time, and now kettlebells are showing up in fitness facilities all over. In recent years it has expanded in popularity, and with good cause, leading in 2001 to the development of the first instructor certification program in the U.S. The basic moves of KB training - swing, snatch, and clean and jerk - uniquely engage the entire body at once, and done in high reps create a workout more like high intensity interval training than traditional weight lifting.

The benefits are many: an athlete builds not just strength but also speed, flexibility, and power endurance, and with their round shape and easily gripped handle, the possibilities beyond the basic moves build into complex and challenging movement patterns that require great agility and skill. Check out this informative interview with Joanna along with her descriptions of the basic lift components.

When and why did you decide to investigate kettlebell training? How and where did you go about it?

- I initially got introduced to kettlebell lifting about 5 years ago through a friend and colleague John Wild Buckley, head of Orange Kettlebell Club, and I was immediately hooked to this uniquely challenging and fluid exercise modality.  Over the years I have also attended several World Kettlebell Club workshops at the Ice Chamber in Emeryville with kettlebell coach "celebrities" Valery Fedorenko and Catherine Imes.

Besides training athletes for kettlebell competitions, what type of individuals benefit most from this kind of training?

- Sport style kettlebell lifting is great cross training for sports that require power and endurance like rugby or martial arts.  Because it is skill based athletes of any discipline can benefit simply by adding novel neuro-muscular connections to their repertoire.

If you were to list the top three benefits of KB training, what would they be?

  1. Power (strength and speed)
  2. Fat loss
  3. Fun; a challenging way to vary your strength training routine

Components of basic kettlebell lifts:

JERK

The Kettlebell Jerk is defined as Lifting two Kettlebells overhead from

the "Rack" position with use of the legs via a "double-dip" action. The

Lifter must first "Clean" the Kettlebells from the floor to the "Rack"

one time. A repetition is counted when the arms are first locked out

overhead, parallel to the head, followed by the legs being locked out,

with a final fixation of the Kettlebells. The Kettlebells must be returned

to the rack position before commencing the next repetition.

SNATCH

The Kettlebell Snatch is defined as lifting one Kettlebell overhead

from the "Swing" action in one continuous movement. A repetition is

counted when the legs are locked out, the working arm is locked out

and parallel to the head, with a final fixation of the Kettlebell. The

Kettlebell must be returned to the Swing position in one continuous

movement, and although the Lifter may Swing the Kettlebell one or

multiple times before Snatching, they may not rest with the Kettlebell

in a hanging position. The Lifter may not touch the Kettlebell to their

body or touch the body with the non-working arm.

LONG CYCLE

The Kettlebell Long Cycle is defined as lifting two Kettlebells in two

different phases, the "Clean", followed by a "Jerk", to comprise one

exercise cycle. In the first phase, the Lifter must Clean the Kettlebells

between the legs directly to the Rack position, not to the shoulders. In

the second phase, the lifter must Jerk the Kettlebells overhead from

that same rack position. A repetition is counted when the arms are

first locked out overhead, parallel to the head, followed by the legs

being locked out, with a final fixation of the Kettlebells. The Kettlebells

are then returned to the rack position, then swung between the legs

for another Clean to the rack position and another Jerk.

TERMS & DEFINITIONS

"Rack" Position- The rack position is universal for all exercises. It

is defined as the position when the arm(s) are bent and the upper

part of the arm is making contact with the torso while holding the

Kettlebell(s).

"Swing" Action- The Swing action is defined as a back and forth

motion of the arm with the shoulder acting as the hinge.

"Clean"- The Clean is defined as a Swing action of the Kettlebell,

catching it in the "Rack" position.

"Double-Dip" Action- The double-dip is defined as a quick two part

movement that begins with a short range squat (first dip), followed by

a push of the Kettlebell(s) out of the rack, a quick reversal away from

the Kettlebell (second dip) as it launches upwards from the push, the

arm locks out, and then legs are straightened.

 

For more information, contact Joanna at: http://www.joknowsfitness.com/

 

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