Janna Coleman

So good!  Thank you for all of the brilliance.

1.  Lots of ahha’s!  Recovery modalities so insightful, especially on a personal level.  While it’s not the biggest, but perhaps most annoying, so we’ll call it an “argh” is the fitness industry and labelling absolutely everything as HIIT.

2.  I love that I can package the broad picture of the programs purposefully and professionally.  And, wow the programmer upgrade will be a welcome addition.

Looking forward to level 3.  Wishing you all the best of the season.

This session is really intended to be a day that is designed for our regular clientelle.  A great way to switch gears and give permission to not try and get a “workout” in but really lean on the recovery piece of our licensed programming.  The post class group coffee was a staple pre-covid for our studio.

https://platform.instituteofmotion.com/library/session/gxg0o8pe/

One of my favorite weekly activities is Group Centergy.  It is a 60min session. Whole body integrated Yoga, pilates, fundamental movement session synergized with a musical influence to promote inspiration, enjoyment and connection with the mind and body.
A fantastic psychological stress reliever in addition to improving activation, mobility and whole body wellness.
Group Centergy is a “practice” that gets better with time.

It is marketed as a “workout” and would definitely be that for anyone who is deconditioned.  For me, I use it exactly how I have described it and would prescribe it as such.

I am wondering about the nuance of recovery as the session perhaps does fit in the SIIT at times, could this be too “sympathetic dominant”? I am assuming it fits in the global active recovery quadrant for more conditioned/”practiced”.

your thoughts,

https://platform.instituteofmotion.com/library/activity/gv3m23re/share/

Thanks Derrick, yes 3 repeat rounds was the intention and totally grasp that AMRAP would be better suited but might bump it into a different quadrant.  In theory could I go with shorter durations for the overall intervals or would that defeat the purpose for increasing threshold for someone that is already decently conditioned?  That leads me to my next question with the correlation between HR monitors and the algorithm of 220-age and actual threshold.  I have seen such a wide range of “fitness levels” and the respective zones when we used to broadcast and it made me question.  Now I find myself trying to re-educate our participants that they don’t need to die everytime….but many want to.  I am guessing this might be covered in a webinar moving into above threshold weeks.

OMG yes, I need to find a different solution for videos.  I was finding myself typing too much, or having too many videos for the same exercise.  Wanted to demonstrate the potential for different levels.  My studio space is just waaaaay to big to only service one person, I couldn’t charge them enough.  Also trying to create some value that doesn’t have me married to the space at all hours of the day, night and weekend.

Thanks again for the feedback.

thanks for that feedback

Ridiculously excited for Level 2!  I have been a long time fan of IoM through my relationship with Mossa.  I am currently using Level 1 as the basis of a buisness pivot to move past these crazy times and better support the occupation so to speak.  I want to immerse myself in this program and relate it back to my Precision Nutrition coaching and to also give permission so to speak to spend some quality time in the lower quadrants as means to a healthier approach.  The fitness customer is so conditioned for harder is better and it is easy to get caught up in what people will actually buy with respect to their belief systems… and of course who sold them the beliefs in the first place.  I want to get past the calorie currency

Thank you and thank you for the feedback!  She is a competitive gymnast…wish more facilities would get on board with culture change and hmmm this philosophy.  That is a big conversation in itself.

For my skaters, they are work horses so I spend time trying feed the good wolf so to speak.  I used time over reps to reinforce less is more without them thinking we might be doing less (with respect to their in season cycle).  The first block of the workout is definitely punishing and aligned with objective times and essentially would be LLT power for acceleration and speed as I try to use a metronome.  Depending on the length of the interval ie 15oom – ~2min I will set cadence similar to that race.   We initiate from a stopped pedal position, cue the start, explode for the first 10sec and then settle in to the “race”

The power block is intended for that power conversion even though not much deceleration to speak of in speed skating, I am thinking we need to use it for being able to train explosively in general and of course the 4Q.

I have defaulted again to my speed skating clients as they are definitley well suited for power training.  My clients are well versed in strength training and follow a yearly periodized program I have developed for them.  I am excited to get feedback and learn more about how I can tweak moving forward.

Typically I cycle endurance – hypertrophy – max strength – power – power-endurance.  Basically 6 weeks of post season (2wks immediate post season of no “planned” just play then to endurance, from there it is off season and development, pre-season more specific to sport endeavours dryland/imitations, in season – maintenance and stay primed which only consists of 1xweek in the gym as the race/ice schedules are demanding.

My session would be what I consider the maintenance mesocycle for the season.  Within the session there is warm-up and 3 intervals of “lactate threshold” cycling that are specific to the time frames for some of the most competitive distances W:R ratio 1:2.  Work intervals range from 2min to 40sec.  Definitley a horrible experience but has great crossover for the race demands.

The power block consists of a 4Q Giant set performed 1-3 rounds depending on fatigue status.

Based on the considerations and what the client was requesting I prioitized the threshold training first as psychologically way more demanding for this specific client and where he felt his limitations were, eventhough effectiveness of the power block would perhaps be better if the order was reversed.

I am excited to be incorporating so much more recovery into this program and having the confidence and backing to “sell” it as sometimes athletes don’t think less is more, but more is better…as is harder.

4Q Advanced Power Block (jc)

I chose my a very basic fundamental strength workout that actually has a 7 step prep as part of it.  My “client” is actually my 71 year old mother, (well really and for my almost 76 year old father who has had 2 knee replacements in the past 18months) both have been struggling severly with covid restrictions and all the loss suffered physically and socially.  She has always struggled with weight, confidence and of course with that – movement competence and mobility in general.  Precovid she was quite successful with regular exercise and took part in our cycling and Move30 classes.  Move30 is a movement health program developed by Mossa, overseen by DP (I am not sure if Derrick looks at these or just Johnny?)  Just for some context.  Safe to say she is starting with what might feel like close to the beginning, quite late in the game.

When I first sent her the session she was overwhelmed by how it looked on the screen, but was quickly put at ease when we went through it together over the phone.  After the 7 step prep she messaged me and said “that is crazy how many muscles get a message to wake up.”  She gave the whole session a go today and messaged with “This appears to be extremely well designed for my level of fitness, guess that is why they pay you the big bucks wink wink.”  She appears to be quite motivated, which is awesome!!!

https://platform.instituteofmotion.com/library/session/ov6k500x/

I created this gentle 4Q hip mobility block to use as a warm up for an extensibilty work in or for people with either more acute mobility restrictions…ie my post operative husband who has been sitting a lot or for older population in general.

https://platform.instituteofmotion.com/library/block/yx1rg20e/

I was using the tags to select the exercises from the 4Q mechanical box…I thought.  Was selecting from each quadrant, but notice they don’t seem to all show up in the mechanical box and one seems to fall into the subsequent box.  Not sure what I did, or if that is a formality.

Hi Everyone, sooo happy to be a part of this.  Registered late last week.  My name is Janna Coleman – BC, Canada.  I was introduced to 4Q in 2016 when I took my first ViPR workout course through MOSSA and the amazing Aimee Nicotera.  LOVE THE MODEL and have been curious ever since!

I grew up a competitive freestyle (mogul) skier and when I didn’t make it to the olympics haha I got married, had 2 beautiful daughters and opened my own group studio in 2013 with my husband in 2013.  I have been a CPT for 22 years but have a passion for moving in groups.  Our studio’s backbone is through MOSSA and they program with 4Q.