Alternative Fitness Bendigo

When you dance to the rhythms of your life, you are truly alive in all ways.

FREE Come & Try Classes

FREE Come & Try Session - find out more!

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What's NEW??

 Training Shirts $35 each. Contact Karin for more details.

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There are shirts for men and women from size 8-24 and come in 18 colours. 
Order yours now!

We do not stop exercising because we grow old,
we grow old because we stop exercising!
Dr K Cooper

Chibolsters

The ChiBolsters were introduced to all stretch and fitball classes Term 2 2012 with great results. Check 
out the testimonials.
The ChiBolster is an adjustable, air- filled apparatus that provides support and allows movement at the same time. 
It is the ideal fitness tool for all skill levels, from the first time exerciser to the elite athlete. chibolsterIt helps eliminate static positioning and flexion that regularly occurs during routine floor work exercises as well as everyday sitting. It provides an unstable platform necessary to activate under- utilized and often weaker intrinsic muscles and stabilizers required for fluid movement, peak performance and strength. The Bolster constantly gives feedback throughout your movements, providing you with an awareness for activating your performance enhancing intrinsic muscle and stabilizers.
Sensory nodules unique to the ChiBolster activate specific points on the meridians to restore health and aid in the relief from pain. Its versatility means that you can also use your ChiBolster as a massage and release tool to provide relief for tired, sore muscles, as well as a posture support that can be used in the home, office, or while travelling.

  • Social Events coming up - find out more
  • Free Come & Try Session
  • Classes resume April 23

Stretch & Swiss/Fit Ball

Benefits of Stretch and Fitball Classes:

- assists with muscular problems
- improves posture
- develops greater flexibility
- improves balance and core strength
- improves strength by use of weights and medicine ball work   swissball- prevents injury

In the Beginners Stretch class we begin with Swissball and ChiBolster exercises to aid core strength and balance. Weights are introduced to those who wish to develop more muscular strength. We commence with simple exercises and gradually add more complex moves and more repetition. Everyone can work at their own level and pace.
Then we do 30 minutes of flexibility work. This may be chair- based, floor work or performed standing or using the wall and poles. The complexity increases with each class and throughout the term .
Each exercise is demonstrated first and then Karin checks everyone to ensure perfect form.
All exercises can be modified to suit every individual.
Meditation and breathing techniques are performed to complete the session.

strengthflexibilityIn the Intermediate class we have a lot of variety. At times we do 30 minutes of Swissball/ChiBolster work and then stretches from feet to head. Sometimes medicine balls are used, or circuits are set up with some activities being held outside, or the SwissBall or ChiBolster are used for the entire class.
Alternatively, flexibility work can be done for the entire hour or just for 30 minutes. There can be a theme for a term concentrating on e.g. rotation, or extension work. More partner work is done in Intermediate classes as participants can get a far greater stretch. Relaxation and breathing exercises are also included at times.

Participants are also encouraged to make suggestions about what they are needing in terms of focus on certain muscle groups, or type of exercise needed. This is then added to the repertoire where possible. 

Class Times: (60 minutes)

Tuesday: 9.30am Beginners   5.15pm Intermediates   6.30pm Beginners

Wednesday: 9.30am Beginners   10.45am Intermediates

Thursday: Not running Term 1 2018 Beginners   6.30pm Intermediates

 

For the full class timetable of all classes, click here.

 

Stretch Therapy is a comprehensive system that includes stretching, fascial remodelling, strengthening, neural re-patterning, and relaxation. The goals are grace and ease in the body, and this is experienced as enhanced awareness and elegance in movement.

StretchingApplications of the ST approach span rehabilitation of specific physical problems, through development of more efficient alignment and movement patterns, all the way to improvement of elite athletic performance. Everyone will find themselves somewhere on this continuum
Flexibility plays an integral part in our physical and mental well being. Stretching allows us to release muscular tension, manage injury, and allay common aches and pains associated with stress and age, or too much work at the computer!

Over a semester-long course you will learn about your own patterns of tension, and how to change them. You will gain deeper insight to yourself. Your body will feel looser, your range of movement will be greater, you will be more relaxed and you will sleep better. The most important point we left to last: doing ST simply feels great. You will notice significant improvements in the way you move and feel. Put simply, improving flexibility and strength improves the quality --the texture -- of your life.Hip flexor stretch

In a 60 minute class, you will prepare the body, and learn and stretch individually or in pairs (our 'partner' work). The classes are graded and cater to all levels of ability and flexibility, and any exercise can be modified to suit the needs of an individual. Each class is designed to build on the previous one. As the classes progress, we add strength, mobilisation and balance exercises into the mix. By semester’s end you will have been taught advanced stretching techniques (such as the Contract–Relax method) and many variations of exercises that suit individual needs; things that can be Hamstring stretch performed easily at home or in the office with little or no equipment.

  • Trigger Point Work - Trigger points or trigger sites are described as hyperirritable spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibres. Trigger point practitioners believe that palpable nodules are tight muscle bands and a common cause of pain.

  • Deep Myofascial Massage - this method works directly on the restricted fascia. The practitioners use knuckle or elbow, or other tools, to slowly sink into the fascia. The pressure, a few kg of force, contacts the restricted fascia, then puts a tension or stretch on the fascia. Fascia is sometimes referred to as deep tissue.

  • Did you know that each essential oil has different healing properties? For example, some calm while others energize. Here are some widely used essential oils and their properties:
    calming – chamomile, lavender, geranium
    uplifting – ylang ylang, clary sage, rose, neroli
    energizing – rosemary
    cleansing – rosemary
    decongesting – eucalyptus, pine, tea tree

  • Did you know that as a holistic treatment, aromatherapy can have a profound effect on physical and psychological well-being? There exists the belief that scent, as the most enduring of our senses, has the power to transform our emotions and heal our bodies.

  • Karin uses pure Aromatherapy oils for your massage. Aromatherapy has been around for some 6000 years and involves the use of pure essential oils (fragrant plant extracts).  In an aromatherapy massage, individual blends are prepared by the practitioner in a base of cold pressed oil and then applied to the patient's skin through a remedial or relaxing massage.

Fee Structure

Fitness class - $15 per class (if paying by term)

Fitness class - $20 casual

$180 (10 session booklet)

Yoga - $20 per class (if paying by the term)

Yoga - $25 casual

Discounts apply if enrolled in more than one type of fitness class. Second class would be $13 and 3rd would be $11.

Venue

All classes and massage appointments are held at Karin's studio and clinic in Junortoun 3551.

Contact Karin for details.
Karin's fitness studio has been operating for more than 18 years and her massage clinic for more than 30 years.