power centering 2.0 trainers program

PowerCentering 2.0PowerCentering 2.0Trainers Program Trainers Program

Presented byPresented by

Dr. Peter Gratale Dr. Peter Gratale D.C. D.C. Wellness & Fitness AdviserWellness & Fitness Adviser

Current Fitness Trends Current Fitness Trends • Out of the Box Workouts Out of the Box Workouts • Body Weight and Equipment-Free Workouts Body Weight and Equipment-Free Workouts • Boomer Fitness Focus Boomer Fitness Focus • Total Wellness ProgrammingTotal Wellness Programming• Hybrid ProgrammingHybrid Programming• Technology-Based Workouts Technology-Based Workouts • Functional Fitness and Balance Training activities. Functional Fitness and Balance Training activities. • Simple, affordable options and alternatives for Simple, affordable options and alternatives for

workouts workouts • Focused Express Workouts for those with tight Focused Express Workouts for those with tight

schedules schedules • The mind and body connect for a complete health The mind and body connect for a complete health

and fitness experience and fitness experience

Source – American Council on Exercise 2008Source – American Council on Exercise 2008

The PowerCentering CoreThe PowerCentering Core

Center of GravityCenter of Gravity

Dan TienDan Tien

HaraHara

PowerhousePowerhouse

Inside OutInside Out

The CoreThe Core

PowerCentering.com/2.0

Core MusclesCore Muscles

Contracting the Contracting the Pyramidalis MusclePyramidalis Muscle

• pull navel to spine

• pull lower abs in

• suck in the gut

• roll pelvis back

• lower ribs

• “tall and skinny”


Five Step Five Step PowerCentering PowerCentering

TechniqueTechnique

Focus mind to centerFocus mind to center

Breathe to centerBreathe to center

Stand Tall (hang from ceiling)Stand Tall (hang from ceiling)

Ground (feet root into ground)Ground (feet root into ground)

Balance (sway) to centerBalance (sway) to center


Moving from CenterMoving from Center

Initiate all movement from centerInitiate all movement from center

Activate the ‘powerhouse’Activate the ‘powerhouse’

‘ ‘Scoop’ the absScoop’ the abs

Pull the navel to spinePull the navel to spine

Focus on the centerFocus on the center

Engage the coreEngage the core


Core Strength and Core Strength and Stability TestStability Test

determines current core strength and determines current core strength and gauges progress over time gauges progress over time

monitors the development of the monitors the development of the abdominal, hip and lower back muscles abdominal, hip and lower back muscles

equipment needed: flat surface, mat, equipment needed: flat surface, mat, watchwatch

analysis of the result is by comparing it analysis of the result is by comparing it with the results of previous tests with the results of previous tests


Core Strength and Core Strength and Stability TestStability Test

Basic plank or hover positionBasic plank or hover position


C S & S Test ProtocolC S & S Test Protocol1.1. Assume the basic plank position. Hold this position for 60 Assume the basic plank position. Hold this position for 60

seconds seconds 2.2. Lift your right arm off the ground. Hold this position for 15 Lift your right arm off the ground. Hold this position for 15

seconds seconds 3.3. Return your right arm to the ground and lift the left arm off Return your right arm to the ground and lift the left arm off

the ground. Hold this position for 15 seconds the ground. Hold this position for 15 seconds 4.4. Return your left arm to the ground and lift the right leg off Return your left arm to the ground and lift the right leg off

the ground. Hold this position for 15 seconds the ground. Hold this position for 15 seconds 5.5. Return your right leg to the ground and lift the left leg off Return your right leg to the ground and lift the left leg off

the ground. Hold this position for 15 seconds the ground. Hold this position for 15 seconds 6.6. Return your left leg to ground and lift your right leg and left Return your left leg to ground and lift your right leg and left

arm off the ground. Hold this position for 15 seconds. arm off the ground. Hold this position for 15 seconds. 7.7. Return your right leg and left arm to the ground and lift Return your right leg and left arm to the ground and lift

your left leg and right arm off the ground. Hold this position your left leg and right arm off the ground. Hold this position for 15 seconds for 15 seconds

8.8. Return to the basic plank position (elbows on the ground). Return to the basic plank position (elbows on the ground). Hold this position for 30 secondsHold this position for 30 seconds


Pelvic Stability AssessmentPelvic Stability Assessmentdetermines current pelvic and lower determines current pelvic and lower extremity stability and gauges progress extremity stability and gauges progress over time over time monitors the development of the spinal, monitors the development of the spinal, hip and lower extremity joints and hip and lower extremity joints and muscles muscles muscles muscles equipment needed: flat upright smooth equipment needed: flat upright smooth surface, digital camerasurface, digital cameraanalysis of the result is by comparing it analysis of the result is by comparing it with the results of previous testswith the results of previous tests


Horse Stance and SquatHorse Stance and Squat


Pelvic Stability ProtocolPelvic Stability Protocol1.1. Have patient stand with feet wider than Have patient stand with feet wider than

shoulder width, toes pointed out. Modification shoulder width, toes pointed out. Modification for asthenic patient is leaning against smooth for asthenic patient is leaning against smooth door or wall.door or wall.

2.2. Ask patient to slowly descend into squat Ask patient to slowly descend into squat bending knees in line with toes while keeping bending knees in line with toes while keeping upper body upright.upper body upright.

3.3. Observe symmetry of descent. In particular Observe symmetry of descent. In particular observe planes of movement of ankles, knees observe planes of movement of ankles, knees and pelvis/hips while also observing for arch and pelvis/hips while also observing for arch pronation/supination.pronation/supination.

4.4. Do as many reps as necessary to assess and Do as many reps as necessary to assess and make corrections along the way to improve make corrections along the way to improve movement mechanics.movement mechanics.


Additional testsAdditional tests Single rear leg raiseSingle rear leg raise Double leg lift holdDouble leg lift hold Full sit up with un-anchored feetFull sit up with un-anchored feet Lateral spinal raise with legs supportedLateral spinal raise with legs supported Prone spinal extensionProne spinal extension Cat and dog flexion and extensionCat and dog flexion and extension Single leg balancingSingle leg balancing Hood ornament positionHood ornament position Two step maneuverTwo step maneuver


Core Stabilization Exercise Core Stabilization Exercise PrescriptionPrescription

Let’s go live!Let’s go live!


Strength Program OverviewStrength Program Overview


Work Harder, Not LongerWork Harder, Not LongerUniversity of Alberta researchers reported in September University of Alberta researchers reported in September that a group of healthy people who wore pedometers and that a group of healthy people who wore pedometers and made an effort to take an extra 5,000 steps a day (about 50 made an effort to take an extra 5,000 steps a day (about 50 minutes of walking) showed no improvement in their minutes of walking) showed no improvement in their physical fitness after six months. But another group that hit physical fitness after six months. But another group that hit the gym only four days a week for 40 minutes of the gym only four days a week for 40 minutes of moderately intense workouts (visualize walking as fast as moderately intense workouts (visualize walking as fast as you can without actually running) significantly increased you can without actually running) significantly increased their endurance levels. In essence, the harder you work, the their endurance levels. In essence, the harder you work, the more efficiently you can increase your fitness. more efficiently you can increase your fitness. A study published in the September A study published in the September Journal of PhysiologyJournal of Physiology compared two groups of cyclers who engaged in six compared two groups of cyclers who engaged in six exercise sessions over two weeks and found that those who exercise sessions over two weeks and found that those who did 30-second sprints mixed with four-minute rest periods did 30-second sprints mixed with four-minute rest periods for 30 minutes had the same improvements as those who for 30 minutes had the same improvements as those who biked at a moderately intense pace for more than 90 biked at a moderately intense pace for more than 90 minutes. "All-out sprints call every muscle cell into action, minutes. "All-out sprints call every muscle cell into action, while traditional endurance workouts allow some cells to sit while traditional endurance workouts allow some cells to sit there dormant,"there dormant,"

Strength Program Strength Program OverviewOverview

vigorous workouts 30 mins./day, vigorous workouts 30 mins./day, 3-5 days/week3-5 days/week6-8 rep strength; 10-20 rep tone6-8 rep strength; 10-20 rep tone1-3 sets per exercise1-3 sets per exerciseSuperset, tri set, giant set and quad circuits Superset, tri set, giant set and quad circuits Target largest to smallest body partsTarget largest to smallest body partsFocus on compound and functional exercisesFocus on compound and functional exercisesInclude barbells, dumbbells, machines, Include barbells, dumbbells, machines, benches, stability ball, medicine ball, benches, stability ball, medicine ball, bodyweight, bodybars, etc.bodyweight, bodybars, etc.


Quad CircuitsQuad Circuitscore quadcore quad

Core stability, centering and balanceCore stability, centering and balance

power quadpower quad

Strength, power and plyometricsStrength, power and plyometrics

stamina quadstamina quad

Cardiovascular, agility and enduranceCardiovascular, agility and endurance

stretch quadstretch quad

Active stretch, flexibility and recoveryActive stretch, flexibility and recovery


Quad CircuitsQuad Circuits

Let’s go live!Let’s go live!

Interval cardio Interval cardio (after strength training)(after strength training)

Hiking Hiking

Spin bikeSpin bike

Elliptical trainerElliptical trainer

Ski trackSki track

Stair stepperStair stepper

Dance around/air guitar! Dance around/air guitar!


Cool DownCool Down

Spinal adjustment Spinal adjustment

Meditative movementMeditative movement

Athletic stretchingAthletic stretching

Skills practiceSkills practice

Water sportsWater sports

Massage therapyMassage therapy


How we do it at EnergyHow we do it at Energy

Energy Wellness & Fitness Inc.Energy Wellness & Fitness Inc.

Fitness DepartmentFitness Department

Fitness ServicesFitness Services

Equipment needs – Hi tech/Low techEquipment needs – Hi tech/Low tech

Fitness ProductsFitness Products

Integration with other servicesIntegration with other services

Integration with other specialistsIntegration with other specialists

Fitness Services at Fitness Services at Energy Wellness and Fitness Inc.Energy Wellness and Fitness Inc.

Fitness services account for 33% Fitness services account for 33% of gross income… of gross income…

Fitness Department OverviewFitness Department Overview 2 full time certified trainers2 full time certified trainers

Pilates equipmentPilates equipment

Low tech exercise equipment Low tech exercise equipment

500 sq. feet of space500 sq. feet of space

Fitness ServicesFitness Services

Individual one on one trainingIndividual one on one training

Small group class trainingSmall group class training

Large group class training (in park)Large group class training (in park)

Fitness evaluationsFitness evaluations

Fitness productsFitness products

In office workshopsIn office workshops


EquipmentEquipmentStability ballStability ball

Balance beamBalance beam

Medicine ballMedicine ball

PlatesPlates

Ab wheelsAb wheels

Specialized Specialized Pilates Pilates apparatusapparatus

Mats Mats

Foam rollersFoam rollers

Wobble boardsWobble boards

DumbbellsDumbbells

BarbellsBarbells

Fitness/rehab Fitness/rehab apparatus apparatus


Fitness ProductsFitness Products

Line of DVDsLine of DVDs Web DownloadsWeb Downloads BeltsBelts Foam RollersFoam Rollers Fitness BooksFitness Books Chiroflow PillowsChiroflow Pillows

ProStretch TowelsProStretch Towels Stability BallsStability Balls Medicine BallsMedicine Balls Pilates CirclesPilates Circles iSleep BedsiSleep Beds Orthotic footwearOrthotic footwear


Integration with other specialistsIntegration with other specialists

OrthopedistOrthopedist NeurologistNeurologist AcupuncturistAcupuncturist NutritionistNutritionist Massage therapistMassage therapist External fitness trainerExternal fitness trainer Local fitness clubs and facilitiesLocal fitness clubs and facilities Physical therapistPhysical therapist

Integration with other servicesIntegration with other services

Chiropractic careChiropractic care

Foot orthoticsFoot orthotics

Isagenix nutritional cleansingIsagenix nutritional cleansing

Stress managementStress management

In office workshopsIn office workshops

External workshopsExternal workshops

Community outreachCommunity outreach

PowerCentering WorkoutPowerCentering WorkoutExperience it for yourself! Experience it for yourself!

www.PowerCentering.com/2.0www.PowerCentering.com/[email protected]@powercentering.com

power centering 2.0 trainers program

Health & Medicine

core powercentering

seconds powercentering

center powercentering

hover position powercentering

squat powercentering

right leg

left leg

skinny powercentering