This Week at Natural Form 18th June 2019

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News and Updates

All Natural Form Classes are running as normal this week. If you haven't booked in yet please do so ASAP. Classes have been very busy recently and there limited places available. Go to the website and follow the link for classes

Special Offer Up To 20% OFF Natural Form Classes!

Book x 6 classes and get 10% OFF - £54

Book x 12 classes and get 20% OFF! - £96

Please note that I have changed the booking process for the special offers. Email for more info.

Please be aware that this offer is only available until Thursday the 20th of June.

Technique Review: CARS

I recently attended the FRC (Functional Range Conditioning) Certification in Liverpool. It was fantastic! A very intense experience but I learnt a lot. It has taken my understanding of mobility and the philosophy behind the FRC system to a whole new level.

I am still very much trying to process all of the information and deciding how to best incorporate it into the Natural Form approach. There is however one aspect of the FRC system that I will be introducing almost immediately. This aspect is known as CARS (Controlled Articular Rotations).

Here is Dr Spinna to explain . . . .

Put simply CARS is used as a daily maintenance routine for joint health. I am not going to go into the science here but if you are interested let me know and I will happily explain.

In terms of what to expect. You may well experience some improvements in terms of mobility but really this about keeping and maintaining the range that you already have. CARS is also used to assess joint health and to identify limited ranges.

A full CARS routine will take approx 10 - 15 mins and it is recommended to do this daily. I will be introducing CARS as part of the warm up at the beginning of sessions and classes. The idea is that once you have learnt the techniques you can then practice this at home.

There are some excellent CARS tutorial videos but you can only access them via the members only area of the FRS / FRC website. And to get access to that you have to do the certification. I have however found one video online that should give you a bit of an idea as to what a CARS routine looks like.

More of this coming soon!

This Week's Workout - Core

Prone decompression

8 Point plank x 2 (80% maximal effort approx 30 - 40s hold)

Horse stance dynamic (x 10 - 20 R & L)

Abdominal crunches (80 % maximal effort approx 20 - 30 reps)

Supine decompression trying to lift heels (40 - 60s)

Single leg raises (x 10 R & L)

Double leg raises (approx x 6 - 15 reps)

Bear crawls (x 5 reps crawl length of mat forward & backwards = 1 rep)

Repeat routine

* Please only do the exercises that you feel comfortable and confident with. In particular please proceed with caution when doing the double leg raise. This is an advanced exercise. Links have been provided for exercises that you might not be familiar with. Please stop immediately if you experience any pain.

Something of Interest - Atomic Habits 

Following on from my last email about consistency. This week I thought it would make sense to consider how we actually go about improving consistency. In my opinion a key aspect is daily habits and routines. Here is James Clear on London Real to explain . . . . 

Have a great week!

Who we’re following: Ido Portal & The Movement Culture

Ido Portal is a truly fascinating and inspiring person. We have been following him and his movement culture for several years now and for good reason. He is one of the few people brave enough to truly think outside of the box.

He is passionate about movement and promoting how to live life as a generalist, and not as a specialist. He now has a following worldwide and his ideas have influenced some of the top athletes on the planet, including Conor McGregor - professional mixed martial artist and boxer.

Ido Portal has inspired Natural Form to develop a daily movement practice that has had a profound effect on our athletic capabilities and specifically joint range of movement and general mobility. He has opened our eyes to a whole new way of training and moving!

London Real recently released a documentary film offering a rare insight into Ido's philosophy, approach and background. You can watch it here . . . 

You can follow Ido Portal on facebook, instagram and youtube or visit the website. We would also recommend that you check out his interviews with Brian Rose at London Real for a deeper insight.

Good health, James @ Natural Form

Who we’re following: Coach Somers & Gymnastics Bodies

Coach Somers is a well respected US National coach with more than 40 years of experience coaching elite level gymnasts and athletes. He has since gone on to establish Gymnastics Bodies, sharing his training methods and secrets with health and fitness enthusiasts worldwide. This has resulted in a range of entirely new trends in body weight training and culture, and this is why we are following him and Gymnastics Bodies.

We have found his online training programs to be excellent in terms of content and delivery and scaled in a way that is accessible for most people. Gymnastic Bodies now offer a range of online training courses and run seminars all over the world.

You can start following Coach Somers and Gymnastics Bodies on facebook, instagram and youtube and you can visit their website for more info.

Good health, James @ Natural Form