fresh and able
for the life you are living.
Our primary goal is to offer a space that first and foremost develops able-bodiedness amongst our members and has each feeling fresh in both body and mind, for life.
It all started with the birth of a boy, whose father’s first gaze into his eyes brought a realisation. We each have a responsibility to be as able and fresh of mind, body and spirit so as to live and love as long, and as best as we can.
Later this father shouldering this responsibility concluded that, what ultimately forges us is our decisions. Our power to choose and adapt: our environment, our community, our actions, and our attitude. These create who we becoming.
He then went on to create a place that he believed alchemised these choices and restores the original concept of the gymnasium. The gymnasium in Ancient Greece functioned as a training facility for competitors in public games. It was also a place for socialising and engaging in intellectual pursuits.
This modern approach to the gymnasium has two differences. We wear clothes and it is for both sexes.
Frequently Asked Questions.
Why Strength Training?
Strength for health?
- At some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging. Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30.
- Strength is important because muscle mass diminishes as you age. Just like flexibility, endurance, cardiovascular health and balance, you must stimulate your muscles or else you will lose muscle mass.
- With Strength training and a supportive diet you can continually add muscle mass and restore a strong muscle tone.
- Strength training helps to reduce the risk of diseases like osteoporosis and type 2 diabetes. Not only does regular strength training make muscles stronger, it also helps to strengthen bones.
- Strength training puts stress on your bones and helps to increase bone density. Research shows that strength training increases bone density and reduces the risk of fractures.
- Strength training helps maintain joint integrity and can reduce the symptoms of arthritis.
Strength for life?
- Becoming stronger can have you more physically able for activities in life that you may have thought inaccessible to you. Strength training in this regard directly creates new oppurtunities.
- Other benefits of strength training are that it enhances the performance of everyday activities – like walking up stairs with greater ease. Improves overall flexibility and reduces the risk of muscle pulls and back pain. Lifting and carrying become easier, be it a child, equipment or shopping bags for example. Opening doors, chopping wood are other examples.
- Becoming stronger and developing more lean muscle can create a positive self image and boost confidence.
- Strenth training boosts metabolism meaning your body can still burn fat even while resting.
- Becoming stronger can improve overall stability and reduce the liklihood of injuries and falls.
Strength for Performance?
- Training to develop strength is important for maximising performance in most sports, especially for contact sports. Being strong gives the athlete a foundation to improve explosive power. However, strength training is often overemphasized at the expense of developing flexibility, coordination, agility & speed. - Ian Jeffery
- Strength is defined as your muscle's ability to generate force to overcome an external resistance. Since all sports require your muscles to produce force to varying degrees, strength training is necessary to promote success and safety. Based on an individual's genetic attributes, it is true that absolute strength is a fixed commodity. However, through training, changes in physiology and skill acquisition of specific movements can optimize an athlete's raw attributes. Through an appropriately designed sports performance training program and sports skills practice, strength gains made in training can transfer to athletic excellence. - Paul Winsper, Nike SPARQ Training Network Sports Medicine
Why Mobility Training?
Difference between Flexibility and Mobility?
Flexibility is the ability of a muscle(s) to lengthen.
Mobility is the ability of a joint to move actively through a range of motion.
Flexibility can be improved by stretching techniques and restoration of muscle length through manual therapy. Mobility is developed with stretching, management of soft tissue such as muscles, fascia, along with strength training, coordination development and improving ones body awarness.
Range of motion is the available amount of movement of a joint, whereas flexibility is the ability of muscle tissue, to elongate through the available range of joint motion.
What is range of motion?
The full movement potential of a joint, usually its range of flexion and extension. For example, an ankle might lack 10 degrees of full extension due to an injury.
What can cause restricted/limited range of motion?
Limited range of motion refers to a joint that has a reduction in its ability to move. The reduced motion may be a mechanical problem with the specific joint or it may be caused by injury or diseases such as osteoarthritis, rheumatoid arthritis, or other types of arthritis. Pain, swelling, and stiffness associated with arthritis can limit the range of motion of a particular joint and impair function and the ability to perform usual daily activities.
Sedentary effects on joint mobility?
Our bodies are adaptable. To optimise efficiency our bodies will always be seeking an internal balance refered to as homeostasis. Should we spend multple hours each day, week, month, year in a seated position without practicing any counter measures, our body will begin to form the shape of our seated position, often a question mark shape. This position has our hips flexed as well as our knees meaning our hip become used to this flexed position and not so used to extending, without even mentioning circumduction, abduction or which would be the terms given to moving ones upper leg out to the side at hip height and around in a circle. The term "move it or lose it" becomes relevant here. Should we cease to use our potential capacity of movement entirely or locally to a particular joint, the soft tissue (muscles, ligaments,tendons and fascia) involved in these movements receive a reduced blood supply and become undernourished weak and brittle. Movement of the joint becomes difficult and the person may come to believe that their body is no longer able to perform such a movement. This is partly true in most cases however mobility can be restored through coached practice of reintrodcing ranges of motion into a joint using particular exercises, and stretches.
The main danger is the persons attitude. Accepting that restoration of mobility cannot be achieved with the adoption of an "I can't" attitude isas dangerous to a persons health as is choosing to ignore the necessity for action to restore joint mobility.
Both of these attitudes can lead to surgery or disease.
It is absolutely within our power to take responsibility for our physical health,strength and mobility.
Mobility training for Health?
Taking care of your joints can take as little as 15 minutes a day. Frequently taking care of the mobility of your joints may mean the difference between surgery, joint replacemnt, restricted living and chronic pain in later life. Improved joint mobility can also offer a sense of ease of movement and an improved life experience because of that..
Mobility training for performance?
Insufficient ROM can lead to strain muscle risk and other types of injuries. Moreover, the athlete and different sport must have varying flexibility profiles with different flexibility needs to avoid injuries. Major key areas would include shoulders, neck, upper and lower back, hips, knees, ankles, and wrist. Athletes place high physicals demands on their body whether it is lifting weights or in the competition itself. Without good mobility, the body starts to break down and can reduce athletic performance. A person mobility dictates the efficiency and movement disciplines.
Mobility training for strength?
Poor thoracic spine, shoulder, hip or ankle mobility can limit the range of motion of any gross movement, like that of a barbell squat, olympic lifting clean, or even a push up or bench press. This reduces the potential strength gains of the trainee/athlete as they will be performing repitions inferior to that of the point of the exercise and never lengthening the muscle groups through their true range and strengthening them in their entiirity. Limited range of motion and low flexibility are also restrictions on force output that both increase the liklihood of injury when applying force. If your body can't go there, it certainly can't go there well.
Does Yoga improve mobility?
Yoga will absolutely develop a persons joint mobility just as stretching techniques will help improve joint mobility. When refering to mobility training specifically we mean that which is performed with a specific intention to improve the range of motion of a particular joint or joints ie ankle, hips, thoracic spine, shoulders, neck.
Yoga for Health?
The potential health benefits of yoga include:
Stress reduction. A number of studies have shown that yoga may help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being. Improved fitness. Practicing yoga may lead to improved balance, flexibility, range of motion and strength. Management of chronic conditions. Yoga can help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia. According to Yoga Journal, yoga postures (poses) that combine stretching exercises, controlled breathing, and relaxation techniques can help you reduce stress, lower blood pressure, and improve heart function.
Yoga for performance?
The point is not that yoga can replace conventional (or unconventional) training, but rather how it can enhance it.
By improving not flexibility, body mechanics, and awareness, yoga can make every form of training you do more effective and efficient. Due to the nature of the balanced postures between both sides of the body, common assymetries can be managed and restore more efficent movement.
For athletes that perform a lot of strength training, encounter high/heavy impacts, get knocked around, sprint, and generally increase the tension within their body there can be an increased liklihood of injusy and a sluggishness from carrying excess tension. Power, strength, and speed can all be reduced due to excess tensionand therfore force output will be reduced. These are all no nos for any aspiring athlete to keep his or her edge.
Yoga directly takes breathing into account during practice which can significantly increase respiratory capacity. There are reports of many overcoming asthma and other respiratory conditions through regular practice. Improving how the body uses oxeygen is invaluable to improving an athletes performance.
Yoga builds greater body awareness and balance. As a result, not only is performance enhanced but our training becomes far more efficient.
Some Yoga practices are performed specifically in a manner to keep the practitioners nervous system withn the parasympathetic zone also known as rest and digest zone. This means that the body's ability to heal has been prioritised and will speed up injury recovery as well as improving digestion and absorstion of nutrition to rebuild muscle tissue.
Yoga when practiced regularly enough can give clarity of thoughts to allow for a clearer mind and the ability to focus better on tasks. To keep it within relevance of this answer an athlete would be more able to apply his or herself to their sports specific training, and competition.
How often should I do Yoga?
For those who are already quite active with sports practice or other workouts, once or twice per week on "easy" training days might be enough. If you're a newbie who's come to yoga to heal a sore back, manage stress or improve flexibility, two to three times per week could be the proper prescription
Yoga and stress?
In research looking more closely at the effect of yoga on anxiety, Dr. M. Javnbakht and colleagues from the Psychiatry Department of Islamic Azad University in Iran showed that participating in a two-month yoga class can significantly reduce anxiety in women with anxiety disorders. In their paper published in Complementary Therapies in Clinical Practice, the researchers say this “suggests that yoga can be considered as a complementary therapy or an alternative method for medical therapy in the treatment of anxiety disorders.”
Yoga and back pain?
Another study, published in Complementary Therapies in Medicine, examined the effect of yoga on lower back pain. Dr. Padmini Tekur and colleagues from the Division of Yoga & Life Sciences at the Swami Vivekananda Yoga Research Foundation (SVYASA) in India carried out a seven-day randomized control trial at a holistic health center in Bangalore, India, with 80 patients who have chronic lower back pain. They assigned patients to one of two groups – yoga therapy and physical therapy. Their results showed that practicing yoga is more effective than physical therapy at reducing pain, anxiety and depression, and improving spinal mobility.
Yoga and mental health?
Available reviews of a wide range of yoga practices suggest they can reduce the impact of exaggerated stress responses and may be helpful for both anxiety and depression. In this respect, yoga functions like other self-soothing techniques, such as meditation, relaxation, exercise, or even socializing with friends.
By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration. There is also evidence that yoga practices help increase heart rate variability, an indicator of the body's ability to respond to stress more flexibly. For many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health. www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
Precautions before practicing Yoga?
Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. In particular, elderly patients or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option.
See your health care provider before you begin yoga if you have any of the following conditions or situations:
A herniated disk A risk of blood clots Eye conditions, including glaucoma Pregnancy — although yoga is generally safe for pregnant women, certain poses should be avoided Severe balance problems Severe osteoporosis Uncontrolled blood pressure You may be able to practice yoga in these situations if you take certain precautions, such as avoiding certain poses or stretches. If you develop symptoms, such as pain, or have concerns, see your doctor to make sure you're getting benefit and not harm from yoga.
Do I have to wear Yoga pants?
You can wear whatever you are comfortable moving in.
Is Yoga just for Hipppies?
Yoga is not just for Hippies. Everybody can benefit from the breathing practices, flexibility improvement, relaxation and sense of connection to oneself. Disclaimer, one may unknowingly begin to conform to becoming a Hippy gradually over time with the ease of tension experienced within themselves.
What is Movement Training?
The term movement training in this question makes it a very broad one that we receive on a regualr basis. It is almost impossible to answer in anything shorter than a novel. To answer this effectively it is best to remain within the context of "What is movement training at Café Move?"
Movement training with us comprises of multiple elements of practice. We practice each element in an isolated fashion and then begin to integrate them to each other. These elements are:
- Proprioception (Positional Awarness)
- Fine Motor Control
- Gross Motor Control
- Kinetic Chain Integration
- Hand Eye Coordination
Of course this is an enormous amount of content that effectively allows for infinite practice and play. This is why we offer our practice as a membership and see it as a long term commitment to onesself and not as a short term "fix". We see exercise and movement as something necessary to compliment life and not a necessity to become somebodys life. To us the enjoyment is in the practice, process and continuous development.
Why Train Movement?
Improving how an individual moves is ultimately about improving the efficiency of ones physical and mental ability to:
- carry out day to day tasks,
- navigate the world and it's varied terrains and environments,
- respond most appropriately to sudden events of threat,
- express openely through play and dance,
- conduct a self-practice of injury prevention/management,
- establish a sense of ease within.
- intimately understnad personal bio mechanics Ultimately training to expand the capacity of our ablility as a human of endless potential within our means to improve our experience as one.
Our ability to balance well requires a combination of inputs predominantly based within our vestibular system. For example, attempt to stand on one leg. Should you feel relatively stable here then try staying in this position with your eyes closed for 30 seconds. Closing your eyes takes away the visual input and leaves you relying on your vistubular system, only. The vestibular sense is that which determines your awarness of self in space. The vestibular system is the sensory system that provides the leading contribution to the sense of balance and spatial orientation for the purpose of coordinating movement with balance. The vestibular sense is the first fully functioning sensory system to develop and is hard wired to flexion and extension of our joints. Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Not to mention it extreme level requirments for athletic performance in multiple disciplines. A practice that improves balance can help prevent falls, a common problem in older adults and stroke patients. We pay a lot of attention to the development of this sense in our practice.
Proprioception, is the sense of self-movement and body position. It is sometimes described as the "sixth sense". Proprioception is mediated by mechanically-sensitive proprioceptor neurons distributed throughout an animal's body.
Proprioception deals with sensing what your different body parts are doing without looking at them.
Our “sixth sense” not only enables us to control the movements we make, but provides us with our sense of self, the awareness of our body and its movements as we navigate through our surroundings.
Aging and injury to muscles and ligaments can take a toll on proprioception. By training various modalities of movement practice including both fine motor and gross motor skills we can refine the sharpness of our sixth sense. By integrting these practices with a pertner and objects through play and games we improve our sense of self.
Coordination describes the ability to use different parts of the body together smoothly and efficiently. Many may say that they are uncoordinated and this is probably true. However what is commonly unkown is that coordination itself can be developed through practice. Meaning that by directly training coordination the uptake and learning of new movements and choreography itself can be enhanced. Not to mention the enhancment of efficicency of performance of every day tasks, like running, climbing stairs, or using two hands at the same time while balancing without the cost of nervous attention. The learning speed of new skills can be increased also with the direct development of coordination. Coordination development is no easy task and like all physical practices it requires a gradual increase in complexity inline with the students rate of absorbtion. Coordination development is as much a mental pratcice as it is a physical pratice as it devlops neuroplasticity which is the ability of the brain to change throughout life.
Movement for Performance?
With the development of coordination, rhythm, balance and propriception an athlete becomes more efficient at learnering and applying. Her ability to perfrom "her way" inline with her unique anatomical struture increases her efficiency with the tasks of her sport and they are performed with far less, if any, excess muscular tension. This parasytic excess tension reduction can be the differnce with an injury prone player and an anti-fragile adaptive one. This reduction of tension can be the difference between burninig out and having boundless energy. Between the nervousness of competition and enjoyment of competition. This reduction of tension can leave the athlete so physically competant that all attention can be focused on moment to moment effective respnsivenss. Making the difference between a pawn and a star.
Movement and Mental Health?
Neuroplasticity, also known as brain plasticity, is the ability of the brain to change throughout an individual's life, e.g., brain activity associated with a given function can be transferred to a different location, the proportion of grey matter can change, and synapses may strengthen or weaken over time. Research in the latter half of the 20th century showed that many aspects of the brain can be altered (or are "plastic") even through adulthood. Whether it’s learning a new language or a type of dance, the process of learning something new improves brain plasticity. Learning and practising a new language has been found to strengthen the brain. You can also learn a musical instrument or an art skill. The brain benefits from learning the way your body benefits from exercise. But exercise itself is also beneficial to the brain. Cardiovascular exercises boost oxygen supply to the brain and increase brain volume. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise per week.
Neurogenesis is the process by which new neurons are formed in the brain. A new study led by researchers at Columbia University provides the first evidence in humans that a structured exercise training program increases neurogenesis—the birth and development of new nerve cells—in a memory hub of the brain. Exercise-induced hippocampal neurogenesis is already well-established in rodents
Combine learning a new movement pattern, skill, coordination & Rhythm in an aerobic style, ( long physical practice at a moderately high intensity) can be both incredibly developing for body and brain via increasing ( neuroplasticity activity and neurogensis ). Hence Play, games and dance.
A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart and the legs together. There are many variations of handstands, all of which require the performer to possess adequate balance and upper body strength.
We have found that many adults (and children) have come to believe that the feat of performing a handstand is literally impossible. This in most cases is in fact not the case.
The handstand is the integration of multple physical abilities, all of which are beneficial to all humans. Both the athlete and the physically orientated have a lot to gain on the way to developingthis skill.
Adequate strength is required in the following areas to achieve a handstand.
- Upper and Lower Back
Adequate range of motion is required in the folowing joints:
- Upper Back
Due to the above mentioned prerequisites, the individual interested in achieving a handstand must train frequently enough each of these areas. By simply developing these areas a person can experience not only the eleveation of common pains, but a sense of over all strength and physical readiness.
Then there is the balance development and the proproception development that comes with the frequency of being upside down. As mentioned in both the balance and proprioception portions above. These sixth and seventh senses can have far reaching benefits into ones life experience, confidence, and awarness of self in the world.
The fear of falling can often be a barrier that obstructs the process. With the learning of effective and safe falling as well as "bailing out" methods this fear subsides to non existence allowing for the rise of more confidence even away from the context of practicing the handstand.
Taking all of the above into consideration, one can see that achieving a handstand is a lot more than learning a skill or party trick.
The Goal itself.
The goal of achieving a handstand acts as a catalyst for an individual to invest their time and efforts into developing substantial physicality. This motivating factor will always outweigh those of aesthetic desires or other common reasons for physical exercise that come from a place low self worth, as it is a positive (move towards) goal. The conveniant bi-product is the physical development that comes with it.
The handstand ultimately, with the creation of unconcious competancy, becomes an oppurtunity to play and stay physically able wherever one goes late into their life and a training tool for all those that desire to maintain substantial physicality.
Why a Social Setting?
The popularity of online social networking sites have proven to us how we as humans require and enjoy social interaction. Yet these sites only offer the illusion of socialising. Ironically creating a sense of isolation.
Reduced mental health has been one regrettable bi-product of our improved digital connection. Our real-life dis-connection is another.
Popular social scenes for people to meet new people seem to be predominantly based around the consumption of alcohol and/or drugs. We are offering an alternative and ours may add quality years to your life.
There are multiple approaches to health promotion today. To simplify we can look at common denominated conclusions.
Every health organisation in the world will say the same thing in different ways. Whether it is for mental health, heart health, or weight management. “Get regular exercise and eat a healthy diet”, will always show up.
Yet a very small percentage of people are actually doing it. We believe the reason for this is the missing link of enjoyment of the process.
Exercise and diet, sound boring and not all that appealing for most.
Our classes are interactive, stimulating, fun and effective. We consider The craic to be an essential ingrediant.
We believe that an individual must first be happy to shoulder their responsibility to maintain the integrity of their body. Then actively schedule physical activity and practice as a routine part of their lifestyle that supports growth of a dependant self actualising adult ageing well.
Café Move has the environment, teachers, tools and practices for this to be an enriching process.
Ultimately it is all about feeling as fresh as possible and being as physically able as possible for …
A Long Life
…….all that is in our lives.