quickstart gentle body power - wholyfit · only restoraon stretches are passive (relaxed) and...

QuickstartGentleBodyPOWER

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Withmuchlove,Tothenextgenera@onof

WholyFitGentleBodyPOWERInstructors,

LauraMonica

WholyFitFounder

MayGodHimself,MaytheGodwhomakeseverythingholyandwhole,makeyouholyandwholeandkeepyoufit-body,soul&spirit-forthereturnofourMaster,Jesus,Christ.

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PrefacetoMentorInstructorsEPHESIANS6ROUTINEPOSTURES

STANDARDIZED

Thisdocumentisunderconstruc?onTheme:[email protected]:Thatyouwillbecomeacer@fiedWholyFitGentleBodyPowerInstructorandMentorTrainerwhocarriestheheartofWholyFittothenextgenera@on.ThisQuickstartbookletcontainsstandardizedcurriculumforGentleBodyPower,WholyFit’sDevo@onalExerciseclass.ThepurposeofGBPiscorestrengtheningandflexibility.Thetradesecretofit’[email protected].(Musculo-neuralAc@va@onTechnique,)WholyFit’scer@fica@on’soriginalflexibilitytrainingmethodisbasedonexercisephysiologyatacellularandneurologicallevel.Theposesinthephotosareinheldinsta@c,[email protected]’sisthereasonGBPexercisesarecalled“poses.”Posesareheldinanenerge@callyac@[email protected]“power”inGentleBodyPower.No@cethattheposesarenotrelaxed,theyareworkingposes.Applica@onoftheM.A.T.techniquemeansthatGBPstretchesaredoneinanac@vatedposi@on,withmuscularenergy,[email protected]@onstretchesarepassive(relaxed)andthat’sbecausetheyareintendedtoreleasefascia,notjuststretchmuscles.Therearesomerestora@[email protected]@cethattheyareheldinarelaxedposi@on.ThismanualisformentortrainersandGoldCer@[email protected],safetyandprac@ceofexercisesintheArmorRou@ne.Picturedinthismanualaretheofficialstandardizedpostures,comparedandshowninalllayers.Mentortrainerswillteachonlystandardizedposturespicturesinthismanualtootherinstructors.ThisisthematerialinternswilllearnatSilverandGoldCer@fica@onTrainings. 5

WhyStandardizedTrainingCurriculum?Standardiza@onmakesGentleBodyPowertransferabletothenextgenera@on.ItistheseedthatwillgrowandkeepWholyFitgrowing,whichiswhatlivethingsdo.InordertokeepWholyFitaliveandorganicMentorTrainerswillpreservetheheirloomseedsofeachWholyFitsystem.Pre-testedandresearchedGentleBodyPowerrou@nesaretheheirloomswhichMentorsandInstructorswillpasson.Unityandcon@nuityoftrainingandteachingtheGBPsystemwillinsureit’suniquecharacterandistheonlywaytoconsistentlytransferit’shighqualitytofollowinggenera@ons.WhenyoutrainothersinGentleBodyPower,teachtheheartofWholyFit,notjustthepostures.WholyFitis“caught,”not“taught.”Theformatandexerciseprogressionmustbeexperiencedandprac@cedforalong@mebeforetheprac@@onerreallyunderstandstheuniquebenefitsofGBPtothebody.TakeclassesandtrainingswithLauraduringherlife@metofeelandexperienceGBP.Prac@cethepuresystemregularlytofeelthebenefits,whichwillenableyoutofaithfullypasstheheartofWholyFitontothenextgenera@on,whowillpassiton…Prac@ceandteachGBPposturesasprescribedandtheheartofWholyFitwillbecomesecondnature.Thistakespa@enceandhumility.Iftheposturesare“tweaked”theGBPinstructorwillnotcometounderstandtheuniqueeffec@venessofthesystem-andthereforewillbeincapableoftrainingothers.MentorTrainersandInstructorsareentrustedwiththeheirloomseedsofGentleBodyPower.Plantandwaterwithcare.

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YourCrea?vityThegoalofwrifencurriculumisnotonlysothatyoucanteachWholyFit,itisalsowrifensothatyouwillbeabletotrainotherstoteachit.Keepthisinmindasyoutrain.Keepthepicturesinthismanualhandy.Itisalwaysimportanttogobackandstudythestandardizedposturestorefreshyourmemory.Mentortrainerswillneedtorefreshohenbecausethestandardizedpostureswillbetaughtexactlyaspresentedwhentrainingnewinstructors.Asyoulearnall14“Heirloom”rou@nes,teachthemaspresented.Thereisnoneedtoinvent,addorstealexercisesfromothersystems.Thiswouldcompromisetheuniquenessoftheprogram.Corrup@ngthesystemwouldmakeGBPasimplystretchingsystem.It’smuchmorethanthat.OnlyGBPsequencing,formajngandtechniquelikeM.A.T.makethissystem5@mesmoreeffec@vethanconven@onalprogramsfordevelopingflexibilityandcorestrength.Yourcrea@vityandteachingstylewillgiveyouendlessrou@nepossibili@esisyouuseGBPpostures.Thereareover120exercisesinthefirstrou@nealoneandaninfinitewaytoarrangethemwithinthecycleformat.Thereare14heirloomrou@neswith5cyclesthatcanbemixedandmatched.Inaddi@on,WholyFitfusionclassescanaddevenmorevariety.>>>>>“HowtoTeachWholyFItRou@nes”and“Hybrids.”>>>>fusionsystems

Nopartofthisbookmaybecopiedeitherdigitallyorbyanyothermeans.Copyright@LauraMonica,WholyFit2001,2003,2006,2015 7

Planningyourclass

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PlanYourClassForwhichofyou,desiringtobuildatower,doesnotfirstsitdownandcountthecost,whetherhehasenoughtocompleteit?Luke14:28Jesusistalkingaboutwhatittakestobeadiscipleandteachesustobe:1.  ready2.  resources3.  rejoiceAdisciplebuildstheKingdomofGodbyfollowingJesus.TheKingdomiswhenGod’swillcomesintoeveryaspectofyourlifeandyouhelptobringGod’swillintothelivesofothers.Jesusprayed,“ThyKingdomcome.Thywillbedoneonearthasitisinheaven.”JesusisbringingHisKingdomdownandHeinvitesyoutobeinonit.BeaKingdomdweller!BeingreadymeansthinkingthroughyourcommitmenttobeadiscipleintheKingdom.YouareworkingtobringtheKingdomintopeople’slivesthroughexerciseministry.Countthecostbeforehandandfollowthrough.ThereisnothingbeferthangivingourresourcesforthebuildingoftheKingdomofGod.You’vedecidedtofollowJesus.Youarereadytobeadisciple.Great!Youhavebeencalledtofitnessministry.NowhowdoyoustarttofollowJesusinthat?Praythrougheverydetail.OnceyouknowyouarefollowingGod,goallout!Don’tletanythingstopyou-andtheEnemywilltrytostopyou.Expectit.Standfirm.GejngyourGBPclassgoingwillnotbringyouinstantRockStarstatus.RockStarstatusiswhatafleshlypursuitoffers,nottheKingdomofGod.Bereadytogiveupbeingpre-eminentsoyoucanmakeJesusthePre-eminentOne,thefamousOne.CountallgainaslosscomparedtotherichesofknowingChristJesusasLordandintroducingHimtoothers.Justthinkofit:HelpingtomakeJesusLordofyourlife,yourwork,yourexercise,bringingHiswillintoeverything.Howexci@ng!That’showtoliveintheKingdom,it’sallaboutwholeness.

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BereadyforbaUleAdiscipleworkingtopromotetheKingdom,willmostlikelybetakenforgranted,used,betrayed,misunderstood,insultedevenbyfriendsandhatedbytheworld.“Iftheworldhatesyou,[e]youknowthatithashatedMebeforeithatedyou.Ifyouwereoftheworld,theworldwouldloveitsown;butbecauseyouarenotoftheworld,butIchoseyououtoftheworld,becauseofthistheworldhatesyou.John15:18,19ThatverseisnotallJohn15says!ItalsosaysthatifweabideinHimourjoywillbefullandthatHelovesuswithgreatlove.Itsayswearetoloveoneanother.John15isjustclarifying:1.  Ourrela@onshiptoJesus2.  Ourrela@onshiptoeachother3.  Ourrela@onshipwiththeworldIt’simportanttounderstandthisupfrontsothatwhenitgetshardyouwon’tquitbecauseyouhaveexpecteditandprepared.Beingoftheworldanddoingthingsoutofselfishambi@onmightgiveyoufameandriches,butfollowingJesusisbeferthanallofthat.BeingaDiscipleisthebestlife,themostadventurousandfulfillinglifestyle.Sodon’tcompareyourselfwithothersanddon’tevenpayafen@ontowhatotherpeoplearedoing.Focus.JesusdoesHisworkthroughusandwhenitgetshardwehavefellowshipwithHim.Countitalljoy!JesussaidIamtotakeupmycrossinordertofollowHim.IsayabigYEStothat!Howaboutyou?Areyoureadytobeanovercomer?Jesussays,ThesethingsIhavespokentoyou,sothatinMeyoumayhavepeace.Intheworldyouhavetribula@on,buttakecourage;Ihaveovercometheworld.”John16:33

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ResourcesBesoberaboutyourGod-givingresources.Howmuch@meandenergyhasGodgivenyoutoteachGBPclasses.Godhasgivenyouafinitesupplyofthefollowingresources:•  Time•  Energy•  [email protected]@meyouhave,whetheritisalifleoralot.Here’sagreatrule:Ifyouhavealottodo,simplify.Doonlywhatyoucando.Butthat’snoteasyevenifitissimple.Thefollowingadviceisnotwrifeninstone.Thesearemysugges@onsofferedinlove,basedonmanyyearsofpersonalexperience,aswellaswatchingthelongevityofotherfitnessinstructors.Iwantyoutosucceed.Iwantyoutoovercome.HealthClub:Ifyouteachinahealthclub,[email protected]’sbecauseyoudonothavetodopromo@on,scheduling,venuerental,etc…Ifsomethinghappensandyoucannotteach,therearesubsyoucancalltoreplaceyou.Youcouldteach2or3classesperweeknoprobleminthehealthclubenvironment.Ajobasanexerciseinstructorinahealthclubisprobablygoingtobepart@mebecausethepaymaynotjus@[email protected]’tgetpaidverywellbecausetherearelotsofotherpeopledoingthepromo@[email protected]@ce,getyourmusictogetherandshowup.Ihavealwaysprac@cedatleast1hourmyselfforevery1hourIteachbecauseIwanttogivekillerclasses!Sothreeclassesperweektakesme6hoursaweek,whichgivesmemo@[email protected]@meneedstobeaddedontopofthat.Selfrunfull?mebusinessorchurchclasses:Ifyouteachinachurch,oryouareapersonaltrainerrunningyourownbusiness,the@merequirementispropor@onatelylargerthanteachinginahealthclub.Theminimum@methatteachingonesessionperweekinachurchrequires,ifyouarethesoleteacher,is3-4hoursperweek.Thatincludesprac@ce,promo@ons,setup,music,communica@ons,etc…butdoesnotincludeyour6monthprepara@onforrolloutsothatmustbefiguredin.Adddrive@metothat.Ifyouofferclassesinyourhomethatsavesdrive@me.


RnningyourownPersonaltrainingcompanyfull@meis,well,[email protected],butthepayismuchbeferthanworkinginahealthclub.Speakingofpay,somechruchesallowpaymentforservices,othersdonot.Alsosomeinstructorsdonotwanttobepaid,othersdo.Teachinginachurchislikerunningyourowntrainingbusinesspart@me.Ittakesless@methanrunningyourownfull@mepersonaltrainingbusiness,butmorethanteachinggroupexerciseinahealthclub.Happyinthechurchenvironment:HasGodgivenyou1hourperweek?Thenofferoneclasspermonthinthechurchenvironment,foraseason(6classes),thendoitagainforthefollowingseason.Re-startandre-promoteeachseason.IfGodhasgivenyou3-4hoursperweektoteachfitnessatchurch,[email protected],offeryourclassforoneseasonata@me-nomorethan6classesinarow,thentakeabreak.Takesummer,NovemberandDecemberoff.Youwillalsoneedtodoapromo@onalre-starteachseason:NewYearandFall.Thereareendlesswaystore-brand,re-promoteandgetpeopleexcitedaboutthenextseason.HasGodgivenyougroupingsof@methatvary?ThatiswhereIamatthemoment.Theninachurchenvironment,offer4classes,1perweek,for4weeks;takeabreakandstartagain.Icallit4X4.YoucanofferadifferentGBProu@[email protected],ThisseasonwewillmemorizePsalm91.NextseasonwewilllearntoprestnourbodiesalivingsacrificebymemorizingthatScritpureinRomans.YoucouldalsoofferadifferenttypeofWholyFitclasseachseason:GBP,SRT,K700,FLY,etc...Watchforcon@nuingeduca@onondifferentwaystoteachGBP:GentleBodyPowerissoversi@le:•  Emphasizethe“power”•  Emphasizethe“gentle”•  Addweights,bands,swissball•  Stressmanagement•  Restora@on.


GBPFormatReview

CycleI:10min.CycleII:15CycleIII:5CycleIV:25CycleV:5

•  ForsafetyalwaysdoCycleIfor7-10minutesormore•  Doonerou@neper6weeksession•  Doafewoftheexercisesintherou@ne,thenaddmoreeveryweek

•  Varytheexercisesfromclasstoclass

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Youmightwanttochangeupyourclass@me:30minutesGBPthenDiscoveryBibleStudyfor3010min.cycleI10min.cycleIV10min.CycleVToonehegavefive[a]talents,toanother,two,andtoanother,one,eachaccordingtohisownability;andhewentonhisjourney.Intheparableofthetalents,Jesusneversaysthatthepersonwhogotthemostresourceswasthebest.TheteachingofJesusaboutresourcesisthis:AllyourresourcescomefromGodandwhateverHegivesyoubelongstoHimandyouaretouseit-whetheralifleoralot-whateverHegivesyou-tobuildHisKingdom.ParableoftheTalents“Foritisjustlikeamanabouttogoonajourney,whocalledhisownslavesandentrustedhispossessionstothemImmediatelytheonewhohadreceivedthefivetalentswentandtradedwiththem,andgainedfivemoretalents.Inthesamemannertheonewhohadreceivedthetwotalentsgainedtwomore.Buthewhoreceivedtheonetalentwentaway,anddugaholeinthegroundandhidhis[b]master’smoney.Nowaheralong@methemasterofthoseslaves*cameand*sefledaccountswiththem.”Mafhew25:14-19(ReadtherestinMafhew25:14-30)Asyouconsideryourresources,alsoconsideryourenergylevel.YoucanteachWholyFitwhetheryouareblessedwithalifleenergyoralot.YoucanteachWholyFitwithwhateveramountofenergyGodgivesyouasaresource.YoucanteachWholyFitinrobusthealthandevenwhiledealingwithchronicillness(IcanvouchTip:IfyoucanfitteachingyourWholyFitclassintoyourbusyschedule,itismostlikelythatyourpar@cipantswillbeabletoalso.


Ifyoudon’thavethe@meorenergytodoeveryclassyourself,andyouhaveagoodcoregroupofpar@cipantsthatwantclasses,[email protected]@plyyourresourcesistoteamteachincommunity.Arethere5ofyouteachingatyourchurch?Thenit’srealis@ctooffer1classperweek,butmakesuretoofferitforfiniteperiods(notinfinite.)A6-weeksemesterthatrepeatsworksgreat.Tip:Afinitecommitmentisrealis@cAskpar@cipantstocommittoashort,[email protected]@cipantswillnotcommittotoafendingaclassonceaweekfortherestoftheirlives.Usuallyanyonecancommittoonceaweekfor4-6weeks.Thesemestersystemisthewaytogoinachurchandifyoulookatalltheotherministries,youwillno@cethattheyallareofferedforfiniteperiodstoo.Seebiblestudies,forexample.Semestersystemistheoppositeofongoingclasses.Ongoingclassesareinfinite,donotofferbreak.Inchurchestheinfiniteongoingclassishistoricallynotwellafendedbecausethepar@cipantpoolisnotbigenough.Wehavedeterminedthatittakes80par@cipantsonaninterestlisttoproduce8-12coremembers.Inallfitnessclasseseverywhere,afri@onisthenorm.ItiscommonthataWholyFitclassinachurchwillstartoutwithawhoppingbang,50ormore,butwilldwindledownahertheini@alexcitementwearsout.Thisishumannature.Donottakeitpersonallyandexpectafri@on,especiallyinthechurchsejng.6-12consistentpar@cipantsina“groupexercise”classisexcellentforachurchenvironment.DoesGodgiveyou2-5par@cipant?Thatis“smallgrouppersonaltraining.”1par@cipantis“one-on-onepersonaltraining.”MinistertowhoeverGodgivesyou.


Inconclusion,planclassesthatYOUWILLSHOWUPTO,withthe@meandenergyGodhasgivenyou.Hedoesnotaskforanythingmore.Donotovercommitandifyoudo,makeyourselffollowthroughanywayandadjustyourcommitmentthenext@me.Tip:Planyourclass@mesanddayskeepinginmindthatyouwillnevercancelaclass.Cancellingaclassisnotanop@on(barringlastminuteillness.)Ifyouhavealreadycommifedtoteachingaclassandhavetocancel,thenyouhavemisjudgedyourresources.It’sOKifyoumisjudgeyourresourcesthefirst@me,justre-adjustsothatitwon’thappenagain.Youwillmo@vateyourpar@cipantstoexerciseregularlyandmakeacommitmenttocometoclass.Ifyou,astheteacherdonotafend,whatmessagedoesthatsendtoyourpar@[email protected]@cipantswilltrustyouandyoucansay,“Justgetthere.Iwilldotherest.”Tip:Faithfulnessisbeferthantalent.SomedaysI’montopoftheworldandblowintoclasslikeatornado.Onotherdaydays,whenIdidn’tfeelliketeachingatall,butshowedupforclassanyway,Ihadsomeofthemostwonderfulclasses!WhenIdraggedmyselfintoclass,eventhoughIhadnothingtogiveandnomental,emo@onalorphysicalenergyatall,thatwaswhentheLordshowedupandgavebreakthroughandfreedomtomeorothers.ThoseweresomeofthemostmiraculousandmeaningfulclassesIevertaught.Tip:JustgetthereandlettheHolySpiritdotherest.TrustintheLordwithallyourheartanddonotleanonyourownunderstanding.InallyourwaysacknowledgeHimandHewilldirectyourpaths.


BeginYourClassPre-classComeatleast30minutesearlytoyourworkoutspaceandsetupsothatyouarepeacefulwhenpeoplearrive.Dedicatethespacethroughprayer.Befreetousecrea@veprayer,likeanoin@ngthespacewithessen@aloilsinthenameoftheFather,theSonandtheHolySpirit.Iliketodancearoundtheroomtoaworshipsongorsing.ReadScripturealoudintheroom.Makedeclara@onsaloudbasedonGod’spromises.IhaveeventwirledflagsallaroundtheroominordertodedicatetheclassspacetotheLord.Pre-classisthe@metoprayagainstanyevilspiritualforcesofwickednessthatmaytrytocomeagainstpeoplearriving,againstGod’swork,etc...PutonyourArmorandtheFruitoftheSpirit,givingallyourcarestotheLordbecauseHecaresforyou.BefilledwiththeSpirit.Partofwhatyouareofferingpeopleisacalm,peacefulenvironmentwheretheycangetawayandrelievestressbyseekingtheLord.Theymaybeleavinganunavoidablemessathomeandshouldnothavetodealwithamesswhentheycometoclass.Keeptheworkoutspaceclearofdistrac@ons.Allshoes,purses,belongingsshouldbekeptoutofdirectlineofsighttoavoidmessandalsototakeresponsibilityforthesafetyofyourpar@cipants,removingtrippinghazards.Tip:Startclasson@meMakeitahabittostartclasson@me,evenifallpar@cipantshavenotyetarrived.Thisisrespecyultothosewhocomeon@me.Thosewhocomelatewillmissoutandthatistheirchoice.Tellyouclassitisimportanttheycomeon@mebecausetheclassrequiresasequencedwarmupfortheirsafety.Iftheymissthewarmup,youmayhavetoaskthemtodotheirownwarmupinthebackoftheroombeforejoiningtherestoftheclass.

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Tip:[email protected]’tmillingaroundbeforeclass,andit’seasiertocalltheclasstoordertobegin.Peopleshouldgetinthehabitofcomingin,layingouttheirmatandsijngatthetopofthemattoawaitthestartup.Whenit’s@metostart,calleveryonetoprayer,andprayout-loudfortheclass,orhaveaclassafenderpray.It’sarealblessingtometohearmylifleSundaySchoolchildrenvolunteertoopentheclassinprayer.Theirprayersarehearyeltandsimple.Ifchildrencandoit,youcando.Nospecialwordingisnecessary.Nomemoriza@on.JusttalktoGodnaturally.YouareHischild.Helovestohearyoureachouttohiminprayer.YoucanaskforHisHolySpirittocome,thatpeoplewillbeblessed,thatJesuswillhealanyunspokenemo@onalhurtsduringclass,etc…TheHolySpiritintercedesforus.JustopenyourmouthtoprayandtheHolySpiritwillgiveyouwords.InthesamewaytheSpiritalsohelpsourweakness;forwedonotknowhowtoprayasweshould,buttheSpiritHimselfintercedesforuswithgroaningstoodeepforwords;Romans8:26Tip:Endon@meTrainyourclassthatitisimportantforeverypar@cipanttostaythroughtheendofclassforsafety’ssake.Apersoncanfaintiftheystopexercisingtooabruptlywithoutthesequencedcooldownperiodofrestora@on.Bloodpressureandbreathingneedtoberegulatedbeforejumpingupandrunningoutthedoorbecausebloodhaspooledintheextremi@esduringexercise.Apar@cipantcouldfaintintheparkinglotaheryourclassandyouwouldneverknowifyouarebusyteaching.Atnight,womenshoulddepartinagroup,notalone.Ifsomeoneabsolutelyhastoleaveearly,she/heisresponsibletotellyoubeforeclass.Youmaywanttoarrangeforsomeonetowalkafemalepar@cipantouttohercar.Ifyoudofindthatpeoplewanttoleaveearly,thismaybeasignthatyouneedtoshortenyourclass.A30-45minutesclassisfine.90minuteworkoutperiodscanbeheldonspecialoccasions.Leaveapre-planned15-30minutesfortheaherglowfellowshiporDBSBiblestudy.Makeyourselfavailableaherclassforpeoplewhowanttotalktoyouprivately.Theymayneedspecialprayer,etc..

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Whataboutgejngnervous?Ifyougetnervouswheninfrontofpeople,thatiscompletelynormal.Ignorethephysicalsymptomsofnervousnessandtheywillgoaway.Getintotheflowbyconcentra@ngontheexercises.Allowyourpassionforwhatyouaredoingtooverrulethenervousness.Ignoreyourheartbea@ngfaster,etc…Otherscannotseeitevenifyouthinktheycan.Tip:BecomeinvisiblePeoplearenotlookingatyou,theyarelookingthroughyou.Theyneedtoseeyoubecauseyouarehelpingthemexercisebuttheyarenotreallylookingatyou,perse.AllowChristtobepre-eminent,poin@ngtoHim,focusingonHisface.Pray,“HidemeinYourholiness”andHewill!RelyontheHolySpirittoteachyourclass.ThethingsoftheearthwillgrowstrangelydiminthelightofHisgloryandgrace.TurnyourthoughtsonJesus.ThinkdeepofHiswonderfullove…see?Youhavebecomeinvisiblealready!Bonnie,WholyFitinstructor,tellshersoul,IhavebeencrucifiedwithChrist,thereforeitisnotIwhoteach,butChristwhoteachesinme.AndthisclassIteachintheflesh,IteachbyfaithintheSonofGodwholovedmeandgaveHimselfforme.Don’tbeworriedaboutanything.PrayabouteverythingandthepeaceofGodwillguardyourheartsandmindsinChristJesus.


CLASSPREP

Offirstimportance,secondimportanceandthirdimportanceisthatyou,astheteacher,[email protected]@[email protected],inthequietplace,iswhereGodwillfillyouanddirectyou.Don’tsimplyconcentrateontechniqueasyouprac@ce,Worshipthroughyourmovements.Thebestthingapersoncouldsayaboutyouaherclassis,“Icantellshe’sbeenwithJesus.”WholyFitGentleBodyPowerwasinventedoutofmyownpersonaldevo@onalexercise@meswiththeLord.IhadsuchwonderfulexperiencesofworshipthatIwantedtoshareitwithothers.Itisoutofourquiet@mesofdevo@on,thatministryofrealeternalvaluewillcomethroughourexerciseprogram.Prac@[email protected]’swhenyouwillbefreetoconcentrateontheministryaspectofteachingGBP.Youwillbeabletohavemoresensi@vitytoyourpar@cipants’[email protected]’tbeself-conscious.Tip:Teachyourself.Whenyouprac@ce,teachyourself.Ifyoucanleadyourselfthroughagoodworkout,youwillbeabletoleadothersthrough.Prac@ceinfrontofamirrorandcueoutloud.Enthusiasm=entheosTheoriginoftheword,enthusiasm,means“inGod.”YourpassioncomesfromlivinginJesus.Ifyouabideinthevine,youwillbeabletoproducemuchfruit.Youwillmo@vateothersbyyourownmo@va@on-whichIhavenodoubtthatyouhave,ifyouarereadingthis.YouareinspiredbyGodandyoucancountonHimtoinspireothersthroughyou.Don’tfeelinspiredandmo@[email protected]’sallbyfaith,notbyworks.Itisnotbymight,norbystrength,“butbyMySpirit”saystheLord.


TheWholyFitMindsetWholyFitisaboutJesus.Weuseexerciseasatooltoevangelizeanddisciplepeople,butWholyFitisnotsolelyaboutthephysical.WholyFitisfitnessforthewholeyou:body,soulandspirit.Thesoulisthemindandheart,whichworktogetherandinfluenceeachother.Otherexercisesystemsofferaspiritualemphasis,butnonecanofferemo@onalhelpiftheydonotteachGod’sWord.Jesusisthehealeroftheheart.RenewalofthemindandhealingoftheheartcomesthroughScriptureandthetouchofJesus.PhysicalhealingcomesthroughtheWordofGodtoo.Medita@ononScriptureiswhatmakesGentleBodyPowersoeffec@veindevelopingpeoplephysically,[email protected]…TheWordofGodishealing,toboneandmarrow…toallthewholebody.Wedonotfocusonpeopleandmethods,butratherontheLordandHismightypower.WholyFitdoesnotadheretoanoverlyseekersensi@vemodel,butratheraJesussensi@vemodel.WechosetheWordofGodasourfinalauthorityandmakenoexcusesforit,butatthesame@meseektobegentleandSpirit-lead.JustasworshipleadersusetheirpassionandtalentsofmusictoservetheLord,weuseourpassionandtalentoffitnesstoservetheLord.Thefitnesssystemisthetool.Andit’sagoodtoolAgreattool.KeepyourhandstotheplowandeyesonJesus.Don’tgetdistractedbycri@cism,comparisonsorthelatestfaddietorfitnesstrend.Don’tworryaboutwhatotherfitnessleadersaredoing.ConcentrateonwhatGodhascalledYOUtodowithoutjudgingtheservantofanother.Iprayforthenextgenera@on,thattheywillbeinlovewithGodandHisWordandputChristfirst.


BeingaDemonstratorWhetheryouareaWholyFitinstructorteachingaclassatyourchurchoraMentorTrainerteachingotherWholyFitinstructors,thesedemonstra@ontechniqueswillreflecttheprofessionalthatyouaretoothersandtoyourself:1.   Smile

2.Usemuscularenergyeveninthelayer1postures

3.   Relaxandlengthenyourneck


BeingaDemonstrator1.   Smile

Smilingismostimportant,moreimportanteventhanproperform;moreimportantthanrememberingyourexercisesequenceperfectly.Showloveandjoywithyoursmile(evenifyouarenervous.)Lovecoversamul@tudeofsins.Joyiscontagious.Joyrelievesstress.Jesusisthesourceofourjoy!IfeveryonefeelslovedbycomingtoyourclassandyouhavesharedthejoyofJesus,youhavesucceededcompletelybecauseyouhavedonesomethingofeternalvalue.

2.Usemuscularenergyeveninthelayer1postures

Beagoodexamplesothatyourclasswillnotlookliketheyarejusthangingout.Theyshouldlookliketheyareexercising.Herearesomeprac@calwaystocommunicateenergy.Thisiswhatmuscularenergylookslike:•  Pointedtoes•  bladedhands•  straightarmsandlegswhenoutstretched•  linesofpowerstraightandstrong•  stomachin•  Necklong•  Properform3.   Relaxandlengthenyourneck

Withalltheeffortonmusclecontrac@on,youcans@[email protected]@ghtneck;forwardjujngneck;withdrawn,overlytuckedchin(likeaturtlebringingtheirheadintotheirshell;)lihedshouldersora@ghtjawmayindicatestress.Ireleasemyjawbywidelyopeningandshujngmymouth.ThewayIgetmymindsetintoperformingenerge@cpostureswitharelaxed,expressiveandjoyfulmindsetistopretendIamaballetdancer.Tryit!Yourneckwilllengthen,shoulderswilldropandposeswilltakeonanoble,ar@s@cflavor. Nopartofthisbookmaybecopiedeitherdigitallyorbyanyothermeans.

Copyright@LauraMonica,WholyFit2001,2003,2006,2015 23

Cueing–UseYourVoice

Projectyourvoice.It’slovely!TheLordwantstohearit!Prac@cethrowingyourvoicetotheoppositewall.Letyourvoicebeallsoundandnoair.Visualizetheairinyourlungsasinaboflethatyousparinglyuncorktomakesound.Singinglessonsaregreathelpforthis.Speakmoreloudlythanusual.Usemorevolumethanyouthinkyoushouldandyouwillbespeakingatavolumethateveryonecanhear.Projectyourpersonality.Beyourselfanddisregardanythingonthispage(andthispageonly)thatisn’t“you.”Useamicrophonewheneverpossible.Avoidgejng“VegasVoice.”Bringthepitchofyourvoicedowntwonotes.Workoncueingwithapleasanttonetoyourvoice.Ihaveactuallybeenunabletodotheexercisevideoofateacherwhosevoicewassoirrita@ngIjustcouldn’tstandit!Thenagain,Ilovedlisteningtoafemalecomediangiveabiblestudyinhertwanglynasallyfunnyvoice.Ifthat’[email protected],keepyourvoiceoutofyournoseandspeakfromyourdiaphragm.

*Recordyourvoiceandre-record@llyoufindapleasanttonethatyoucanre-create.It’sabouttrainingyourvocalmuscles.*Findavoicethatyoulikeandtrytogetthesametone(Idon’tmeantrytosoundlikesomeoneelse,I’mjustsayingtrytoseehowthatpersonusestheirairwhenspeaking,etc…Thisisveryvaluable.Ihaveanoldrecordfromthe50’s(yesavinylrecord!)ofBambi.Bambi’smother’svoiceismyideal.WheneverI’mnervousduringaclassI’mleading,Ithink,“Bambi’smother.”*Askafriendyoutrusttotellyouhowyourtonesounds.Iliketoaimfor“velvetandbufery.”Youwillfindwhatworksbestforyou.

Keepcuesconciseandtothepoint.Adjec@ves&imageryaregood.Keepar?clesandconjunc?onstoaminimumlike“the,”“a”Avoidfillerword,phrasesandnervousmanerismslike“uh,”“ummm,”“OK,”coughing,etc…Ihavehadtoreallyworkonthisandhavetokeepworkingonitbecausethishabitsneaksuponyouifyouarenotpurposefullyaware.Aherhavingsaidthat,alsodon’terrontheothersideofnotbeingyou.Talkthewayyoutalkanditwillbecharming,andwinsome,evenifyouusecertainfillersoverandoverlike,“herewego”orwhateveryourkeyphrasesare.Useposi?veimagerytocue.Avoidusingunlovelyimageslike,“squatasthoughyou’regoingtothebathroominanouthouse”Ick!…Unlessyourthingiscrackingyourclassup.That’salwaysgood.Butmostofthe@meIprefertogivemyclassbeau@fullovelyimagestothinkonlikerivers,clouds,etc…Butthatjustmightbeme.


ReasonstoDoGBP

•  Transferthisgeneralinfototheinternetforthesebenefitsandaddquizzesinthisdoc.Makegeneralenoughsothatwhenwechangeitweares@llokputitinatrainingblog.

•  HavewebsitequizzesforGoldtraining•  Dbsforgold•  GooversilveragreementwithGoldandnewfaceofwholyfit

•  BenefitsofExercise•  BenefitsofProperStretching

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BenefitsofExerciseThebenefitsofexerciseandofDevo@onalExercisearecoveredintheSilverTrainingManual.GoldTrainingcoversthebenefitsofstretching.Sinceyouarereadingthis,youprobablyalreadyknowthebenefitsofexerciseandhaveexperiencedthem.SomeoftheManyReasonstoRegularlyperformHealthyStretchingStretchingmeansflexibilitytrainingbymovingajointthroughit’sfullrangeofmo@on.Healthystretchingtechniquescanpreventmuscleimbalanceands@ffness.Pleasenotethatthereishealthystretchingandunhealthystretching.HealthystretchingusestechniquesthatworkwithGod’screa@onofthehumanbody,whichwillmakeyourstretchesbothsafeandeffec@ve.Thebenefitslistedbelowarelimitedtothecorrectprac@ceofGBP.ThebenefitsofGBPcouldfillanotherbook.BelowarelistedjustafewofthemainbenefitsofGBP,focusingonhighlights.7BenefitsofGentleBodyPowerFlexibilityTraining

1.  [email protected]@oninjointscanslowdegenera@on.Forexamplestretchingdecreasesbackpainrisk.(Morelater)

2.  Preventsinjury.Flexibilityallowsforwiderrangeofmo@onsomovementdoesnotcauseasmuchresistancebythebody.ThinkSpiderman.(Picture)

3.  Decreasespost-exercisesoreness.Workingandstretchingmusclesmoveslymphfluidwhichcariesouttoxinslikelac@cacidthatcausesmusclesoreness.Stretchingalsorelievespostexercisesorenessbecausemuscularhypertonicitycanresultfromexerciseaspartofadapta@ontonewoverload.Stretchinglengthensthe@ghtmuscles.

4.  Improvesposture.Stretchingthemuscleskeepsthespineinalignmentandmusclesbalanced.(Morelater)

5.  Helpsreducestress.Stress“lives”inthemuscles.Regularstretchinggetsridoftensioninthemusclessoyourphysicalstresspercep@onislessened.

6.  Aidscircula@onwhichincreasesoxygen,nutrientandnervetransmissionthroughthebody.Tightmusclesstrangletheirownoxygensupply.

7.  Givesthebodygrace.Aflexiblebodycanmoveforeffec@velyandfluidly,withlessenergy.7BenefitsofGBPstabilitytraining7BenefitsofGBPStrengthtraining

BenefitsofExerciseThebenefitsofexerciseandofDevo@onalExercisearecoveredintheSilverTrainingManual.GoldTrainingcoversthebenefitsofstretching.Sinceyouarereadingthis,youprobablyalreadyknowthebenefitsofexerciseandhaveexperiencedthem.ReasonsforstretchingCorrectstretchingtechniquescanpreventmuscleimbalanceands@ffness.#1.RightSpine=RightEverythingThishardnessofthebodycanpullthevertebraeoutofalignment,affec@ngnervesandbloodflow.Thefollowingisafitnessorientedviewofthespine,expressedinawaythatismeaningfultousforprac@cingexercise.(Itisnotamedicalanalysisforthehealthprofession.)Understandingtheimportanceofthespineisthebeginningtounderstandingtheufernecessityofregularstretchingforeveryperson.>Stretchingsupportsbalancedmusclegroupsandahealthy,supplespinalcolumn.Ahealthyspinalcolumnisnecessaryforgoodnerveconduc@onandbloodflowtoallorgansandstructuresofthebody.Misalignmentofthespinalcolumncontributesdirectlytotargetedweaknessofrelatedmusculoskeletalstructures.Forexample,amisalignedlowerbackcanweakenoneleg.Evenhealthissueslikepoorcircula@on,bladdertroubles,bursi@s,thyroidcondi@onsandthelikecanbecausedbyspinalmisalignment.>GBPstretchingandthehealthymovementpafernsthatbecomehabitfromit’sprac@cecanbeofgreathelpinpreven@ngspinalmisalignment.Seeahandoutatanin-personworkshop,orlookupachartontheeffectsofspinalmisalignments.Thishasalotofrelevancetowhystretchingisgreatforpreven@ngmuscleimbalanceandotherbodymalfunc@ons.AchartlikethiscanalsoshowtherelevanceofhowimportantitistodoGBPaspreventa@veexercisetosupportahealthyspine.

InGray’sAnatomy,29thedi@on,page4itsays,“Thenervoussystemcontrolsandcoordinateallorgansandstructuresofthehumanbody”Misalignmentsofthespinalvertebraanddiscsmaycauseirrita@ontothenervesandarteriesthatpassthroughit,whichcanaffectthestructures,organs,andfunc@[email protected]:MisalignmentofLumberSpineL5,the5thvertebraandsacrum,inthelowerspine,areinsidethebody,betweenthehip/femurjoint,insidethetwoilium(insidethe“bowl”ofthepelvisstructure.)Thereforeifthemusclescrossingthatareaareimbalancedand@ght,thiswouldexertapowerfulpullontothespineinthewrongdirec@ons.Thismuscularpullduetoimbalance(ortrauma)canpulltheL5outofalignment,causinginstantweaknessduetolossofgoodnerveconduc@on,bloodflow,etc…Thatisbecausethenervesgothroughtheforeaminofthespineandwhenthevertebraisnotinalignment.Misalignmentcauseshinderanceofproperar@cula@onofthevertebra(i.e.,thespinalvertebrastopworkingtogetheraswellandlosetheirglideinmovement.)Forexample,maybebecausethetwoilliumhavebecometwistedoppositetoeachother.ThenthelehsideoftheL5facetislihed,insteadoflayingnestledinit’s“bed.”#1.Painbecauseallthesoh@ssueispulledinawaythatit’snotmadetopull#2.Thebodywillnotmovecorrectlybecause#3.Noslideandglidepossible#4.Weaknes,especiallyinthecorebecausethespinecannotproperlysupportweight

CaseStudy2:LossofCurveThespine’sdesignatedcurvesprovideit’sstrengthbecausethecurvesareanaturalshockabsorber.Thespinecanhold____%moreweightbybeingflexibleandit’ssupplenessrelies,inpart,onmaintainingtheseexactcurvatures.TextNeckSowhatwouldhappenifthecervicalspineweretoloseit’scurve?Thisisverycommontodayduetotex@ngandseatedcomputerwork.Constantsijngandjujngtheneckforwardcancausemuscleimbalancethatpullsonthecervicalvertebraun@ltheneckcomesoutofalignmentandthecurvestraightens.Nowtheshockabsorbingqualityoftheneckisgoneandtheneckmuscless@llhavetoholdupaheavyheadallday.Thetrapeziusandupperbackmusclesoverworkinresponse,whichresultsinspasm,whichresultsin“hardness,”whichresultsinmorepullingonthecervicalspineinthewrongdirec@ons.(Iampersonallyavoiding“textneck”rightnowbyusingastandingdeskandstandinginOakTreeLayer2.)Seethecon@nuingeduca@ononthisphenomenonorlookitupontheweb.Basicallythenowstraightcervicalspinebecomesjustthetopofthethoracicspinewhichanglesforward.Lossofcurvemeansthecervicalspinedoesnothaveanangleofit’sownanymore.

Eachcurveisrelatedtoalltheothers.LossofcurvaturecauseswhatIcallthe“GreatAmericanPosture”(whichisnotgreat!)Posturealwaysstartsattherootorbase(feetinstandingposi@on)solet’sseehowthelossofcurvemalfunc@onworks:GreatAmericanPosturePronatedarches(archesfalltowardcenter)Femursrotateinwardly(medially)KneesrotateinwardlyTailboneflipsup(lordosis)CoreislostAllweightofgravityandupperbodypressesonthelowerbackHumerusbonesrotateinwardlyChestcavesinReduceshealthspaceforheartandlungstoworkLossofpropernerveflowandoxygena@onStraightnecknowextendsoutoftheupcomingthoracicspineNeckjufsforwardmoreDepression

ProperpostureEverypostureinWholyFitisdesignedtocounteractandpreventtheabove,andtonurtureahealthposturewithnormalhealthyspinalcurves.Theidealcurvaturesarenecessaryforgoodhealth(Eventhougheveryspinelooksdifferentthecurvaturesarethere.Seeanatomicaldifferences.)ArcheslihedEvenweightcanbefeltonbothsidesofTalusboneKneespointdirectlyforwardGBPemphasizesdevelopingstrengthin:

•  thecorebecausethatprotectsthespineandthespineisthekeytoneurologicalaspectofstrength•  outwardrotatorsofthehumerusbones*•  outwardrotatorsofthefemurbones•  Shoulderdepressors•  Necklengtheners•  Forearmstrengthtosupportwrists•  Arches•  Posturemusclesoftheupperback

*strongoutwardrotatormusclesinthighsandhips(gluteals,piriformis,gimellis)preventkneeknockingresul@ngfromweakturnoutmuscles.Alsotheonlywaytomovethelegsinopposi@oninthesagitalplanewithouttwis@ngthehipsistooutwardlyrotatethefemursinthehipjointsinopposi@on.(Lookuptheballetterm,“turnout.”)Forexample,theonlywaytoperformOvercomeristooutwardlyrotatethebackfemurinthehipsocket.

•  squarehips•  muscularenergyinthegluteals•  kneespoin@ngsamedirec@onastoes

Theonlyothersafeop@onforOvercomerwouldbetostandwithscissorlegsandbothfeetpoin@ngforward,butthatisnotOvercomer,thatwouldbeadifferentposture.Let’scallthisfic@@ouspostureScissorLegs.ScissorLegsdoesnotaccomplishthepurposeswewanttoachieveinGBPbecausethisposture:RequiresnomuscularenergyNoteveryonecandoitanatomicallyspeakingbecausesomeofthepopula@onhasinnatebonyimpingementinthefrontoftheankle.ThereforethisposturewouldnotmeetourrequirementforaLayer1.GBPemphasizeslengtheningin:Inconclusion,whenyourspineiswellalignedandyouenjoyhealthymovement,youwillfeelsogood.Youwillknowwhatitfeelsliketofeel“right.”Thenaturalprogressistobecomeverysensi@vetowhenyourbodydoesnotfeel“right.”Muchofthathastodowithyourspinalalignmentandmuscularbalance.It’simportanttobecommifedtomaintainingthathealththroughregularprac@[email protected],keepsyousensi@vetoyourbodyandkeepsyourspiritsensi@vetotheLordtoo.Thereisaconnec@onbetweenthebodyandspirit.Nurtureyourbodybecauseitisthetempleofyourspirit.

SecretstoArchingtheBack

•  CreateFounda@on•  RetrovertPelvis•  LengthenandLihBreastplate

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SecretstoArchingtheBackThinkofarchingthebackaslihingandlengtheninginsteadofbending.EventhoughaBridgeiscalleda“backbend”thatisacolloquialism,notanexactanatomicaldescrip@onofwhatthebodyisactuallydoing.Archingthebackinstandingposi@onislikewaterinagardenhose.Whenyouputyourthumboverthemouthandspraythewaterupward,itgoesupbeforeiscomesdown.Thearchthathappensiscreatedbyforceupwards,notdownward.Instandingposi@onslikeBreastplateandRainbow,lihthechestandbringthescapulatogether.Thinkofwhathappenswhenyoucutatennisballinhalfandthenputyourthumbsontheconvexsidetoturnitinsideout.Thatisexactlyhowtousemuscularenergyinbetweentheshoulderbladesto“pop”yourchestout.Nowlihyoursternumwithcoreengagedandthatisthemostimportantpartofarchingthepace.Howdoyoupopthechestoutinstandingposi@on?Pillars:Createfounda@onforthestretch.“Crea@ngFounda@on”isaGBP-specificconceptdescribingwheretocreatethemuscularenergyinonepart(orside)ofthebodytocreatestabilityforlengtheningandstretchinganotherpart(ortheopposingside)ofthebody.Thiscanbetermedasusingopposingmusclegroupssome@mes,butnotallthe@me,soIprefertheterm,“Crea@ngFounda@onfortheStretch.”Allfounda@onforeverystretchbeginswiththecorefromthepelvistothenaval.Aherthatthefounda@ondependsontheexercise.chiro

Thefounda@onforarchingthebackineveryposi@onistofirstdedicatemuscularenergytoretroversionofthepelvis.Thisisbestunderstoodinstandingposi@onbecausetheretroversionstopsbeforekneesbend.Thatisexactlyhowmuchmuscularenergytodedicatedtoit.Inorderforthekneestoremainstraight,ac@vatethequadricepsstrongly.Thereisapushandpullgoingonherethatwillcreatefounda@on,likeholdingontoapillarinordertostretch.Thepillarisyourbody.Createthefounda@onfirst,fromfeetupwardsthenlengthenupwardsthroughtheupperbackbetweenthescapula,andpopthechestout.Shoulderscomebackanddown.Importanceofarchingintheupperback,notlowerbackandtwis@ngtoochiro

37

BodyTypes,AnatomicalDifferences

38

BodyTypes,AnatomicalDifferences

BeautyindiversityAsyouafempttoperformandteachthefollowingexercises,keepinmindthatthephotosaretakenofonepersonwithanindividualbodytype.Allowforanatomicaldifferencesbetweenindividuals.Theseinnatedifferenceswillneverchange,evenwithprac@ce,soappreciatehowdiverseandbeau@fultheposeslookonyourselfandothers.Youmaybeabletodotheexercisespictureswithafullerrangeofmo@onorsmallerbasedonthewayGodhasputyoutogether.DotheseDevo@onalExerciseposturesofprayerwithgenuineexpressionandtheposecomealive,willmoveyouemo@onallyandbeinspira@onaltoothers.Itiswhatisinyourheartthatwillbecommunicatedthroughworshipmovement.TomasterWholyFitGBP:*concentrateonthepurposeoftheposture*accomplishthatpurpose.Successfulprac@ceofGentleBodyPowerisnotbasedontryingtomakeaposelookexactlylikesomeoneelse’sperformanceofit.Infact,pushingyourbodytolooklikesomeoneelsebydoingsomethingyouwerenotcreatedtodousuallyendsinmisalignment,incorrectformandtechnique.Ifperformedrepeatedlywithincorrectformandtechnique,thereisanincreasedriskofinjury.Aninjuredpersonstopsprogressingandinfact,[email protected]@ceofGentleBodyPowerisbasedondoingtheposesincorrectformusingcorrecttechnique.Anyonecandothatregardlessoftheirathle@cabilityorgene@cmakeup.>Theruleofthumbinchooseaversionoftheexercisethatyoucanbesuccessfulin.>Canyouholditinsta@cposi@onforthedura@onof7fullbreathcycles?>withperfectform?>incorrecttechnique?Thelayers1isaccessibletoeveryoneiftheyprac@ce.Thelayer3’sareaccessibletothosewhonotonlyprac@ce,butarealsoanatomicallybuilttobeinnatelycapableofperformthem.Theindividualinthepictures,forexample,hasasmallbursaspaceundertheacromionprocess.Otherpeoplemighthaveawideopenspaceandthereforebeabletomovetheirshoulderinagreaterrangeofmo@on,repeatedly,withoutinjury.Apersonwithshoulderscreatedwithnaturallyoccurringbonyimpingementofthebursamaybeabletomatchtheshoulderjointrangeofthepersonwithmoreinnateshouldermobility,butshouldbeinstructednotrepeatthatmo@onregularlytoavoidbursi@s.

39

InnateversusInjuryTorestate,thelayer1isgenerallysafeforeveryoneeventhoughweallhavenaturallyoccurringanatomicaldifferences;howevercertainLayer1posturesmustbemodifiedforanyotherspecialneedsthatarenotinnate(havearisenduetopastinjury,degenera@on,etc...)HerearejustafewNaturallyoccurringanatomicaldifferencestobeawareofinyourselfandyourpar@cipants:q  Bonyimpingementintheshoulderuponraisingthearmsoverheadq  Bonyimpingementinthehipswhenhingingforwardq  Moreorlessarchinthebackq  BodyTypeq  Armlengthq  Leglengthq  Torsolengthq  Necklengthq  CenterofgravityPictures

Restora@on

40

Restora?on

TOENDCLASS

TurntoleKsideandslowlysit.AddrestoraLvestretches.

And/oraddastressmanagementsecLonManagementVideosonWholyFit.tv.

Donotcopy.Copyright@LauraMonica,WholyFit2001,2003,2006,201541

Restora?veWorkAlthoughpassivestretchesarenotincludedinourworkoutsec@on,thereisaplacefortheminarestora@vesec@onduringrestora@on.Thepurposeofpassivestretchesistobreakupfasciaandconnec@ve@ssue,whereasac@vatedstretchingintheworkoutisforfocusedflexibilityworkofthemuscles,[email protected]’snotappropriateinagroupexercisesitua@ontoperformthebigstrongstretchesoftheworkoutwithrelaxedmusclesbecausepassivestretchingcouldoverstretchtendonsandligaments.Insteadpassivestretchesmustbeverysimpleandnotrequirealotofmuscularwork.Wecallthese,“restora@vestretches.”Afewrestora@vestretchesarespecificallyincludedintheworkout,theroundedbackhingingexercises.Wideangleround,seatedforwardbendroundandbuferflyround,tonameafew.Thesearerestora@vebecausetheyareintendedtostretchthefasciaoftheback.Totherightis“ClehoftheRock”whichisusedtostretchthefasciaoftheupperback.Aseparateclassonrestora@veexercisesisavailablethroughre-cer@fica@onandsome@mesatGoldTrainingsuponrequest.


ReviewofM.A.T.Whatisthedifferencebetweenworkingstretches([email protected])andrestora@ve(passive)stretches?Restora@vestretchesaredifferentthanthetoningstretchesdoneduringthefirstfourcyclesofaGentleBodyPowerclass.*Ac@vatedstretchesareToningstretchesuseM.A.T.andaredoneforthepurposeofpermanently

lengtheningmusclesintheWorkoutsec@onsI-IV.*RelaxedstretchesarePassivestretchesperformedwithWholyFitRestora@onTechniquesforthepurposeofbreakingupfasciaaherclassintheRestora@onsec@onVaherclass.(FormoreonWholyFitRestora@ontakethatcon@[email protected]@vatedduringtheworkoutbecausetheywillonlybereleasedtolengthenifthegolgitendonorgansandmusclespindlesgivethesignalthatthemuscleisstableenoughtolengthen.M.A.T.(Musculo-neuralAc@va@onTechnique)buildsflexibilityfive@[email protected]“parlortrick”thatprovesthisfromyourSilvertraining?Ifnot,askatGoldforademonstra@on.)Relaxingintoorduringstretchesintheworkoutsec@oncouldcauseajackknifereflexcausingthemuscletograbbackandshorten.Also,relaxedstretchessendthemajorityofthepressuretotheconnec@[email protected],notshorten.Quickshorteninghappensthemostinbouncing,relaxedstretches,thatcancauseinjurybytearingthemuscle,orworse,theafachmentofthetendonorligament.Workoutstretchesarebig,complexflexibilityposes.Relaxingintoabigstretchcanplacethepressureonthetendonsandligamentsinsteadofonthebellyofthemuscle.Thereisaplaceforpassivestretcheswhenprac@cedbyaqualifiedhealthcareprofessional,oneonone,[email protected],physicaltherapistsusepassivestretchingtechniques.Onetechniqueistopushthepassivestretchfor2seconds,thenbackoffandrepeat.Howeverfitnessinstructorsarenothealthcareprofessionalsandwemustbecarefultostaywithinourscopeofprac@ce.Also,agroupexerciseclassworkoutsec@onisnottheplaceforpassivestretchingbecausepassivestretcheshavenoresistanceorboundariesandcanbetakentoofar.Inagroupexerciseenvironmenttherearetoomanypeopletosuperviseatonce.Ofcoursethemuscleswillstretchtooasthefasciastretches,butthefocusisnotonbuildingmuscularflexibility,butratherfasciarelease.


ReviewofM.A.T.Whatisthedifferencebetweenworkingstretches([email protected])andrestora@ve(passive)stretches?Restora@vestretchesaredifferentthanthetoningstretchesdoneduringthefirstfourcyclesofaGentleBodyPowerclass.*Ac@vatedstretchesareToningstretchesuseM.A.T.andaredoneforthepurposeofpermanently

lengtheningmusclesintheWorkoutsec@onsI-IV.*RelaxedstretchesarePassivestretchesuseRestora@onTechniqueforthepurposeofbreakingupfascia

aherclassintheRestora@[email protected]@vatedduringtheworkoutbecausetheywillonlybereleasedtolengthenifthegolgitendonorgansandmusclespindlesgivethesignalthatthemuscleisstableenoughtolengthen.M.A.T.(Musculo-neuralAc@va@onTechnique)buildsflexibilityfive@[email protected]“parlortrick”thatprovesthisfromyourSilvertraining?Ifnot,askatGoldforademonstra@on.)Relaxingintoorduringstretchesintheworkoutsec@oncouldcauseajackknifereflexcausingthemuscletograbbackandshorten.Also,relaxedstretchessendthemajorityofthepressuretotheconnec@[email protected],notshorten.Quickshorteninghappensthemostinbouncing,relaxedstretches,thatcancauseinjurybytearingthemuscle,orworse,theafachmentofthetendonorligament.Workoutstretchesarebig,complexflexibilityposes.Relaxingintoabigstretchcanplacethepressureonthetendonsandligamentsinsteadofonthebellyofthemuscle.Thereisaplaceforpassivestretcheswhenprac@cedbyaqualifiedhealthcareprofessional,oneonone,[email protected],physicaltherapistsusepassivestretchingtechniques.Onetechniqueistopushthepassivestretchfor2seconds,thenbackoffandrepeat.Howeverfitnessinstructorsarenothealthcareprofessionalsandwemustbecarefultostaywithinourscopeofprac@ce.Also,agroupexerciseclassworkoutsec@onisnottheplaceforpassivestretchingbecausepassivestretcheshavenoresistanceorboundariesandcanbetakentoofar.Inagroupexerciseenvironmenttherearetoomanypeopletosuperviseatonce.Ofcoursethemuscleswillstretchtooasthefasciastretches,butthefocusisnotonbuildingmuscularflexibility,butratherfasciarelease.


Passivestretchingisappropriateaherclassif:

*thestretchesaresimple*focusedonstretchingfascia,notnecessarilyfocusedonthemuscles*thebody(ormostofthebody)canberelaxedduringthestretch*thestretchesarecommonknowledgeanduniversalinapplica@on

Restora@vestretchesintheEphesians6rou@ne:

*Selah*Spinaltwist*KneeHug*Seatedforwardbendswithroundedback

Formorerestora@vestretchesanduseofpropsforrestora@onafendtheWholyFitRestora@oncon@nuingeduca@onworkshopwhereyoucanalsolearntoteachaWholyFitRestora@veClasssolelyforrestora@onandstressmanagement(ARestora@veClassisnotaworkoutper-se.)YouwillneedtoafendtheRestora@veclassworkshopbeforeeffec@velyteachingmorepassivestretchtechniques,butforyourinfo,therearetwotypesofstretchinginWholyFitRestora@onandStressManagementClass(FasciaReleaseClass.)!.passivestretch2.Acombina@onofpassiveandac@vatedstretchHandoutTogetdeeperintoLayerthreepostures(andfurther,)[email protected]@veworkisbestdonewiththesupportofcoincidingchiroprac@ccare.


Ac@vatedShoulderPosi@on:[email protected]@nuingeduca@onworkshoponscapulo-humeralrhythmorlookitup.Basicallyitmeansthattheclavical,thehumerousandthescapulaeworktogether.Whenonemovestheyallmove.Thescapula’sposi@onisagreatindicatorofwhatisgoingonintheshoulderssoscapluawillbereferredtoinordertounderstandtheac@[email protected](anapplespaceoneachshoulder)Scapularetractedastheshoulderscomedown(together)ScapuladepressedScapulaLayer1usestheac@vatedshoulderposi@onforallarmposi@ons.Thatisbecauseitisabasicandimportantconcepttounderstandwhenstar@ngtheGBPprogram.Layer1isthestabilitylayerandtheac@vatedshoulderposi@onteachesgoodmovementpafernsandpropriocep@onthatwilldevelopstabilityintheshoulder.Inorderforthemusclesoftheupperbodytoworkright,whenbodyweightisapplied,forexampleinshieldtheac@vatedshoulderistheonlywaytobestronginthatposi@on.Ifanybodyweightisonthearms,theshouldermustbeac@vatedforsafety.Layer1stabilityinYadahisbesttaughtwiththeac@vatedshoulderposi@onevenifitmeansthatthelinewillnotbestraightformhandstohips.(Insomepeopleitwillbe,inothersitwon’t.)Also,adecondi@onedpersonisnotstrongenoughtoholdYadahwithoutac@va@ngtheshoulder,soitpreventspossibleinjuryinagroupexercisesitua@on.Eventhoughsomelayer1personsarestrongenoughtoperformYadahwithlengthenedposi@on,thismaynotbetrueforeveryone.Theruleisthatinageneralpopula@onclassyoumakesureeveryoneissafe.Weteachtheac@vatedshoulderposi@oninLayer1evenwhenthereisnobodyweightonthearms,whenarmsarelihed,becauseitprovidesmoremusclememoryintheexercisepar@cipant,[email protected]@onsinLayer1areinfrontofthecoronalplaneofthebody,[email protected]@vatedshoulderdevelopslotsofstrengthintheshoulderandback.


LengthenedShoulderPosi@onTolearnthisposi@ononemustfirstlearntheAc@[email protected]@@[email protected]@vatedPosi@onisthe“gatekeeper”[email protected]@[email protected]@vatedorlengthenedposi@oncanbeused.Thatisbecauseofanatomicaldifferences.Inordertogetthearmsoverheadandstraight,somepeoplewillneedtodoaslight“shrug”adjustmentduetothebursaspaceundertheacromionprocess.Individualswithlargebursaspacesdonotfeeltheneedtodothe“shrug”adjustmentwhentheirarmsarestretchesoutdirectlyoverhead.TheseindividualsmaychoosethemorestrengtheningAc@vatedShoulderPosi@on.

•  Armtoshoulderdistanceismadelongerbyabduc@ngthescapulafromtheretractedstar@ngposi@on•  Scapulamovedanteriorly–protrac@on(separa@onofthescapula)•  Withoutrota@ngthehumerusanteriorly,shoulderunitmovesforward

Whenarmsareouttotheside,itfeelslikeextremelengtheningofthearmbecauseyoumayfeelastretchontheradialnerve.InCrossBalance,layer3,[email protected]@vatedshoulderposi@onisused,theshoulderssuper-extendandthebackmayarchalifle.Inthatposi@onCrossBalancelookslikeabirdflyinginsteadofatheintended“T”shapeofacross.UsinglengthenedShoulderPosi@onkeepstheupperbackflataswell.PicInOvercomer,Breastplateandalloverheadarmposi@onsinlayer2and3,becarefulinthelengthenedshoulderposi@onthatyoudon’tlihtheshouldersbythemselveswithoutdoingthescapulaprotrac@on.InYadah,somepeoplemayneedtodothe“shrug”adjustmentandotherswon’thowevertheindividualsyouusethelengthenedposi@onunderbodyweightplusgravityputtheirshouldersundergreaterrisk.Itmaybebestforthosewithsmallbursaspacestodolayer1inYadah.IftheLSPisusedinYadah,becarefulthatthebackdoesnotarchwhichisatendencyinmostpeople.Ac@vatetheabdominalgirdleandglutealstosilghtlybringtailbonemoretowardsthefloor(butnotcompletely)inordertokeepthebackstraight.

A]erglow

DiscoveryBibleStudy

UseDBSaherclassatthispointtohavea15-30minutefellowshipBibleStudywithouthavingtodoanyprepara@[email protected]

Simpleandeffec@vemethodatGoldCer@fica@onorfromanotherDBSinstructor,orfromtheweb.TodownloadtheDBSbooklet,

Clickorgoto:hfp://www.wholyfit.com/?p=8029


quickstart gentle body power - wholyfit · only restoraon stretches are passive (relaxed) and...

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