Essentrics with Reen

Meet Steven Gray, a Level 4 Essentrics® instructor in North Hollywood, Los Angeles, California 🇺🇸

“Trust that the process has instilled everything you need for this moment.”​

With a career filled with diverse experiences, from dancing professionally on stages around the globe to working in both the corporate and entrepreneurial worlds, Steven has done it all! In 2020, a chance comment from a client changed his movement trajectory, leading him to Essentrics ✨️

Steven shares his experiences teaching Essentrics and offers advice and inspiration for those thinking about becoming an instructor on our blog.

Read more ➡️ https://bit.ly/StevenGray

Essentrics® Through the Seasons: Summer Freedom Learn how Essentrics keeps you active and pain-free this summer. Embrace outdoor adventures with strength and flexibility. Read more on our blog.

Can’t make it to class? essentricstv is a great option with hundreds of workouts for everyone! It’s what I like to do on the days I’m not teaching.

Hips & Glutes | Lower Body Strengthening with Ellyn Ochs - Advanced - Essentrics TV Instructor: Ellyn Ochs Level: Advanced Pace: Medium - Fast Components: Standing, Barre & Floor Objectives: Balance, Cardio, Energy Boost, Rebalancing, Toning, Strengthening Focus: Lower Body, Abs, Arms, Back, Spine, Butt, Glutes, Core, Groin, Hamstrings, Hips, Legs, Psoas, Quads, Ribs, Shoulders...

You know I don’t like to cancel class but too hot tonight in the gym! See you Wednesday a.m

🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻

I used to have this funny thought and apparently I wasn't alone: if you have bigger feet you can balance yourself better. 😅 In reality balance is a complex process involving strength and coordination of many parts of the body, including the brain. The size of our feet is far less relevant compared to how well our mechanoreceptors there are performing.

The feet share unique mechanoreceptors called Meissner's corpuscles with our finger tips and palms. These receptors are close to the skin's surface and collect tactile information, even from "minimal skin depression," according to the NIH. "Meissner's corpuscles are the most common mechanoreceptors of “glabrous” (smooth, hairless) skin, and their afferent fibers account for about 40% of the sensory innervation of the human hand.

In other words, our feet are constantly sending tactile information to our brain and help us balance. Like our muscles and fascia, when it comes to mechanoreceptors, we use them or lose them. If we are always wearing shoes we deprive these receptors of stimulation, which can compromise our balance. Have larger feet only helps if those Meissner's corpuscles are well-trained. Otherwise, having small but healthily conditioned feet will give you the edge instead! That's why in Essentrics we never neglect our feet exercise.

Image: NIH
For more info on mechanoreceptors: https://www.ncbi.nlm.nih.gov/books/NBK10895/

Here comes July🌻
This is my Essentrics schedule so far but it’s summer and in summer you to have go with the flow a little bit more than other seasons. So I may change this if needed. For now it’s :

🌞 Mondays 4:30 pm
🌞 Wednesday & Saturdays 8:30 am.
No class on the 22nd 🎂

4 Mondays, 5 Wednesdays & 4 Saturdays at 80 Doyle Road in Bantam, The Bantam Annex.

I still may throw in a pop up at the beach. 🏖️

I love seeing all the new Essentrics instructors in training. There are 4 levels, this one shows the recent Level 1 live training. What I think is so inspiring is the wide range of age, ability and background. Everyone finds Essentrics one way or another. Most of the time they’ve tried it on PBS, felt amazing afterwards and wanted to continue and share. It’s a method of movement that one can begin a new career in, in your 40’s, 50’s, 60’s and even 70’s! And it’s sustainable 🩷 Keep them coming! We need you!

It’s finally going to feel like summer this week ☀️ I’ve got the perfect solution to help you enjoy it to its fullest. Keeping your body as strong, flexible and mobile as possible. If you’ve been following me you know we have a lot of fun in and out of the class. It’s a great community. You’re always welcome. Here’s my schedule:
Bantam Annex Gymnasium:
Mondays 4:30 pm
Wednesday & Saturdays 8:30 am

Morris Town Beach:
Wednesday evening at 6:00 pm. (I’ve got my kayaks ready for after class if you’d like to join for a sunset paddle) Or bring a picnic and sit at the beach for a sunset view. It’s so peaceful there.

Just what we were talking about in class today! Betty Ng ∙ Essentrics & Functional Fitness explains it so well.

Tucking and rounding the pelvis forward. It is a foundational movement for Essentrics, and yet one that can be elusive, confusing, or challenging for many. The instructor community has been filled with discussions over the years about the best cues and imageries to help participants get into that position.

The pelvic tuck decompresses our lower back, creating space between the vertebrae, which improves mobility in the hip and the lower back. There are different reasons why we find it challenging to tuck the pelvic bone/hip forward. Sometimes it's because the fascia in the lower back and hip is so stiff that it restricts movement. Sometimes it's because we are not used to isolating and moving just the hip, which is common. It is the same challenge when we can't lift our big toes while keeping the other toes down. We lack the isolation practice, even though physically we are built to do so.

When all cues and imageries fail, it is often useful to simply lie on the floor to isolate the hip. We keep our knees bent, feet on the floor, body relaxed. Using the floor as a support, we gently arch the lower back towards the ceiling, feeling the tightening of our lower back muscles; then we gently flatten the lower back to touch the floor, feeling the stretch and release in the lower back. People who can't isolate their hip might move their legs or their feet to compensate. It's a telling sign of not being able to isolate the hip. But by focusing on steadying the rest of the body, even very stubborn cases finally feel what tucking should feel like. Voila!

FAQ ~ Essentrics HQ :

1. Is Essentrics similar to Yoga?
No—Essentrics is very different from Yoga. The Essentrics technique uses “eccentric” muscle contractions to simultaneously strengthen and stretch every muscle in the body. An Essentrics workout consists of dynamic movement—which means that you’ll never stop moving during the workout. Although we don’t focus on meditation or spirituality, Essentrics is still a complementary workout to Yoga, as it helps to rebalance the full body, increase flexibility and mobility.

2. Is Essentrics similar to Tai chi?
Not really. Essentrics is mildly influenced by the flowing movements of tai chi, in which both techniques use smooth, simultaneous “unbroken” movements to rebalance the musculature of the body, improve balance and increase flexibility. Tai chi also incorporates meditation, martial arts, and self-defense.

3. Is Essentrics similar to ballet?
Not really. Ballet is a form of performance dance—Essentrics is not. The founder of the Essentrics technique, Miranda Esmonde-White, was a professional ballerina in her past and used the strengthening theories behind ballet to develop the program over 15 years ago. The goal was to create a therapeutic and healing program that would produce long, lean muscles and a dancer’s body.

4. Can I hurt myself doing Essentrics exercises?
Very unlikely. Essentrics is a gentle, safe, low impact workout that is respectful to the body; no weights or equipment are used. It is recommended for men and women of all ages and fitness levels who are looking to strengthen and stretch their entire body. With that said—if you are suffering from chronic pain, an injury or illness—it’s important to check with your physician before starting any new exercise regimen. We have many clients who suffer from a variety of health issues who do our technique on a daily basis who have been helped and cured by practicing the Essentrics technique for 23-30 minutes each day.

5. With any type of exercise, it is vital to listen to your own body and move at your own capacity. If you’re new to the technique, have been sedentary for a while or suffer from any health issues—we do recommend you do our workout “loose like a ragdoll” until you begin to build strength in your muscles. If a movement ever feels painful or uncomfortable, it’s best to stop that particular movement. It may be that you are pushing yourself too deep in that exercise. Try again another time more “loosely and gently” to see if this helps. Depending on your health issue, there may be certain exercises that need to be tweaked or eliminated from your workout until you begin to heal any existing pain or injury.

6. I’m already in great shape, what will this workout do for me?
As long as you have muscles and tendons, you will benefit from the Essentrics technique! Essentrics works the entire body—all 650 muscles in one workout: toning and slenderizing, improving posture, increasing flexibility, mobility and range of motion, rebalancing the body, relieving any pain and reducing any existing scar tissue in joints and muscles—all the while promoting a healthy cardiovascular system.

7. Incorporating Essentrics into your daily routine will allow you to continue to do the physical activities that you love to do—no matter your age—for the rest of your life. Reason being that this type of full-body movement will prevent muscle atrophy and cell death, and help slow down and reverse the aging process. It is a great complimentary or stand alone workout, that helps to improve overall performance in other activities or sports.

8. What is the pace of a typical Essentrics workouts?
The pace of an Essentrics workout varies. If you’re new to the technique, suffer from an injury/illness/pain, or are seeking a mild “stretchy” workout—we suggest doing one of our slower-paced workouts. If you’re already in shape and are looking for a more challenging workout—we suggest taking a look at some of our faster-paced workouts. The Beginner’s section of our website will help you to choose the most suitable workout for your fitness level and needs.

9. I’ve never exercised a day in my life…Can I still do this workout?
If you’ve been sedentary for some time and wish to incorporate some form of exercise into your daily routine—you’re in the right place! The Essentrics technique is gentle and safe; we have workouts to suit all ages and fitness levels. It’s best to start this workout slow and gentle “loose like a ragdoll,” as this will allow you to gradually condition your body at your own pace. As you begin to increase the strength in your muscles and increase flexibility, you will be able to stretch more deeply.

10. I’m recovering from an injury / surgery… Can I still do this workout?
If you’re suffering from an injury, are in rehabilitation due to surgery, or suffer from chronic pain or an illness—it’s important to check with your physician before starting any new exercise regimen. We have many clients who suffer from a variety of health issues who do our technique on a daily basis and who have been helped by practicing the Essentrics technique for 23-30 minutes each day.

To heal an injury, it is necessary to increase the flow of blood into the injured area in order to deliver the healing properties of blood while removing the poison. Stretching is one of the fastest and most effective methods of delivering blood to specific regions, which is why it is so effective in injury healing. Healing also requires rebalancing and protection of the injured area. ESSENTRICS is a rebalancing program that strengthens and stretches all the muscles around the injury, giving it a chance to heal. This technique strengthens the muscles around an injury such that these muscles can then take up the slack of the ones around the injured muscle, giving relief and time for the injured area to heal.

We recommend doing the Essentrics workout slow and gentle “loose like a ragdoll.” If a movement ever feels painful or uncomfortable, it’s best to stop that particular movement. It may be that you are pushing yourself too deep in that exercise. Try again another time more “loosely and gently” to see if this helps. Depending on your health issue, there may be certain exercises that need to be tweaked or eliminated from your workout until you begin to heal any existing pain or injury

This would be great for my students as well as anyone practicing on their own! Great opportunity!

The Miracle of Flexibility E-Course Designed for those who enjoy moving and want to feel good in their body! Discover the key to remaining healthy and pain-free. We hope this course will inspire you to incorporate more Essentrics and gentle movement into your daily routine.

Fun facts:

Yoga has been around for 3,000 years and there are approximately 100,000 instructors in the US

Pilates has been around for 100 years and there are approximately 14,000 instructors in the US

Essentrics has been around for 20+ years and there are 1,100 instructors worldwide! We need you, the world needs you!

To quote my fellow instructor Kerry Ogden "Essentrics is in for the long haul. We are all "early pioneers" of this modality. And if we do our part, it will continue to grow long after we're gone. While each of us sets out to spread the gospel like missionaries on steroids..."

I am proud to be a pioneer of Essentrics!

Did you know? ⬇️ 🫀

Your heart is the hardest working muscle of all. It is an electrical powerhouse that pumps blood to all parts of your body and is essential for the health of your tissues and organs.

A regular Essentrics workout begins by swinging the arms, kicking the legs, and lunging side-to-side which cause heart to beat faster to circulate blood throughout the full body. As the blood circulates, it delivers oxygen, glucose, and other nutrients as fuel for your muscles and brain and carries away waste and carbon dioxide. As the workout proceeds, large, full-body movements require large volumes of blood to circulate throughout the body. The additional work that the heart is doing causes an eccentric loading on one of the walls of the heart – making it thicker and stronger (remember, the heart is a muscle).

Sustaining an elevated heart rate will strengthen the lining of this cardiac muscle so that it can pump more blood per stroke – subsequently, more oxygen, glucose and other nutrients will be circulated throughout your body for each heartbeat (even when you are at rest). This is why having a ‘lower resting heart rate’ is a sign of good health – a strong heart pumps more blood in fewer beats.

I do see this often on social media and bite my tongue!

I’ve added one more class on Thursdays through March!

Yes! Essentrics is good for your 💕

Essentrics for Heart Health: Understanding Cardio Exercise Is Essentrics a cardio exercise? Yes! Discover how this dynamic workout can help maintain and improve your heart health in our latest blog.

Can’t wait to go!

We're thrilled to be featured in Porter Airlines' inflight magazine, re:porter, highlighting the evolving trend in luxury hotels – where the emphasis on exceptional fitness offerings has become the new benchmark of sophistication.

Enjoy the section highlighting Sahra's interview about Essentrics at the Hôtel Honeyrose Montréal.

Your testimonials never cease to inspire us. 🤍

How has Essentrics impacted you? Share with our community below. ⬇️

❤️

Build Your Core with Breathing Discover how your core muscles and breathing work in harmony for better pelvic health with Essentrics on our blog.

This is what the founder of Essentrics has been teaching about for 20+ years on PBS!

The Tissue That Connects Our Muscles May Be a Key to Better Health Fascia is more important than previously thought. Here’s how, and why, you should care for yours.

We do these in Essentrics class

The Key to Better Balance, Strength and Mobility? A Good Foot Workout Focusing on fitness for your feet can set you up fewer aches and pains in the rest of your body.

Essentrics® Through the Seasons: Autumn Revival Discover how Essentrics® can help you flourish this fall season. Improve posture, boost leg strength, and feel your best. Read more on our blog.

Truth!

There are many social media posts about "the one exercise that everyone should do according to personal trainers," or "If you can only do one exercise movement everyday, this is it, according to so-and-so." I cringe every time I see these. While I completely understand that we are busy and wish to be efficient, there is a limit to taking short cuts. Yes, there are some movements that can involve many muscles, but none can engage every single muscle or every joint evenly. But you can't afford to have one joint to be stiff or creaky. So to do that means you need to engage all the muscles around every single joint, which really means the whole body - from head to toe.

Essentrics and other quality training models such as NASM actually has templates to design workouts that cover most or everything, including movements that collectively traverse all planes (frontal, sagittal, and transverse). It doesn't mean that you must do a long workout, because many movements can engage multiple muscle chains and joints. All decent trainers therefore know that the idea of doing just one movement is extreme and insufficient. Yet the competition for eyeballs have led to such attention seeking headlines and stories that are misleading and potentially unsafe. Therefore, beware of such fodder that try to steal your focus, and if in doubt consult a competent and experienced trainer.

How to Prevent Summer Sport Injuries with Flexibility & Mobility Workouts Prevent summer sports injuries with Essentrics® workouts! Enhance your flexibility and mobility for a safe and active season. Read more on our blog.