You can stop doing boring workouts now!

Crosstraining from the Core

Is a class that brings together cardio movements from martial arts, dance and calisthenics with form-based focus on the core and a functional anatomy to deliver a medium-to-high intensity cardio and strength-training Fitness class infused with emphasis on good anatomical form and fun, supportive community with a knowledgeable, enthusiastic and creative instructor.

Informed by my prodigious experience and knowledge as a Thai massage therapist and Yoga and Conscious Core instructor and my long-time experience as a practitioner and teacher of Muay Thaiboxing, Cardio kickboxing, Conscious Combat as well as a lifetime of fitness and dance training and teaching, you can expect a uniquely varied workout that will help you build strength, flexibility, lean muscle and a relaxed, curious mind.

I also offer a deep understanding of the body. Anatomically, I can almost always understand why or how you are moving habitually and help you move more functionally. On a deeper level of safety and respect, I know our bodies need different things at different times, so you never need to be afraid of coming to class and hurting yourself because you’re pushing in unhelpful ways or think you ‘should be’ something that you aren’t currently.

Combine the focused concentration and care of Conscious Core with the empowering, high intensity movements of martial arts

The class structure is simple—

We begin with 9 minutes of simple cardio warm-up, then brief stretching and opening of the joints and body. We follow with about 6-10 medium-high-intensity exercise ‘rounds’ of about 1-5 minutes each which may include calisthenics, light weights, resistance bands, balls. We move into about 15-20 minutes of concentrated full-body Core work, incorporating arms, legs and back, then end with a few minutes of stretching. That’s it! This class will prepare you for, or complement any other fitness, core, dance, yoga or martial arts training you currently do (or hope to do).

Wear what makes you feel good, come with a positive attitude and leave each week feeling better than when you arrived!

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Conscious Core—currently available as 1:1 sessions—6-class video series coming soon!

WHEN YOU Find your Core IN CONSCIOUS CORE YOU ALSO

Develop full body stability and rock-solid strength starting from the true core muscles and the pelvic floor

Develop new habits and correct old bad habits to achieve perfect form in your workouts and daily life with respect for the long-term health of your full body and your pelvic floor

Reconnect to the inner foundations of your body.

Multiple options offered for each exercise for safe and effective work at all levels.

I want you to feel strong, functional and aware in stillness and in movement in every direction—lying down, on your side, on hands and knees, kneeling, sitting, standing and in motion. I want your core to be strong and coordinated whether you are moving arms or legs, twisting, bending, reaching or squatting.

Therefore, each class works a variety of movements in a variety of ‘planes’, resulting in a measured and deliberate full body workout each class. While you will work hard, this is not a cardio class. Each class begins with a 5-10 minute focus on coordination of pelvic floor and core muscles, as well as bringing awareness to postural alignment. The next 40 minutes are spent working through movements to strengthen the body and coordinate with the deep core muscles. We end with a few minutes of stretching and relaxation.

What is Conscious Core?

Conscious Core is not a “place” in your body you’re trying to work and these classes are not “45 minutes of abs” where the sole concern is to ‘make you look good’. Nor are these just ‘fitness’ classes taught by someone who loves to work out but may not know anything about anatomy, injury, or pathology. Conscious Core classes specifically and strategically help your body and mind find and strengthen the inner layers of support muscles you have so that you can move from your center into working the rest of the muscles of your body freely and with confidence. It is deliberate in creating this foundation of balance, strength, and support. So whether you’re doing full-body conditioning exercises in class, running, or just trying to roll over in bed with out hurting your back, you are always moving from a position of support.

Conscious Core classes take into account that while your pelvic anatomy is specific to those assigned female at birth, containing those particular organs, muscle attachments and functions, the vast majority of popular sports and exercise approaches we still use were developed by and taught by persons with a pelvic bowl specific to those assigned male at birth, an entirely different physical and physiological center from which to move. Your male counterparts have likely never dealt with a DRA (diastasis recti abdominus—or a ‘split’ in the center of the “6-pack” abdominal muscle) or a ‘poochy belly’; don’t pee themselves when they jump or laugh, or get vaginal prolapses of the internal organs with heavy lifting, childbirth or an unlucky accident. Their breasts aren’t pulling their shoulders forward & straining their ribcages and diaphragms and occasionally impinging their breathing function and they’re not dealing with painful lower abdomens because of fibroids, cysts, eodmetriosis or hormonal fluctuations. It’s time for us to engage a new bodily understanding that allows us to move consciously, joyfully and powerfully, while enjoying and respecting our bodies.

This bodily understanding is the place from which you will able to walk up stairs, jump without peeing & lift without farting. Yes, I just said “fart”! It may also be the support which improves or heals your shoulder, back and hip pain, decreases your DRA and strengthens your belly muscles, helps prevent or manage a prolapse, or just gets you back into, or improves your high-level exercise in a way that actually feels good and is good for you.

Each exercise offered includes several levels of ‘doing’ to accommodate your current state of strength and flexibility, no fancy clothes are required and Emily will get the information on your body’s particular situation so she can use her knowledge and experience to make sure you stay safe and rebuild from where you are today.

Many experiences, clients, training and professionals have influenced me in the creation of these teachings. Crucial to my understanding of the core and the pelvic bowl and of direct effect on the content of these courses are my own direct experiences over the course of several years, with pelvic floor and core dysfunction and my efforts to learn about, work with and rehab from childbirth, PF and Core dysfunction and surgery. Individuals without whom I could not have understood how to move and therefore to teach this work include: Muse Lokijockva of Medicine of the Feminine, Meghan Haid Sterling and Jennifer Gabrys of Making Mom Strong, Tasha Mulligan of Hab-it, Wendy Powell of MuTu System, Lauren Rose and Deb Benenson.