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events in 2010
Classes
This page provides details for:
1. ANU Canberra: P&F and The Monkey Gym
Full details for Posture & Flexibility (P&F), Strength & Flexibility (S&F), and Deep Well Being: an Introduction to Meditiation and Spiritual Work courses at the Australian National University in Canberra. Beginners P&F course progression outline
3. Across Australia
Details for teachers and classes outside Canberra can be found here.
AUSTRALIAN NATIONAL UNIVERSITY, Canberra
SUMMER PROGRAM 2010-2011
Dates*: Monday 1 November to Sunday 27 February (15 weeks in total)
* Christmas/New Year break: 20 December – 3 January (2 weeks)
Enrolments: 18 to 31 October - full details available here soon
Class timetables: coming soon ... if you'd like to receive the timetables via email, send a request to Olivia.
SEMESTER II, 2010
Dates: Monday 2 August to Sunday 31 October (13 weeks)
P&F and S&F class timetables
Deep Well Being details
P&F; S&F; RollStretch; Kettlebell class; notes on classes
Deep Well Being: an Introduction to Meditation and Spiritual Work
COURSE DATES
Monday 2 August to Sunday 31 October 2010
13 weeks in total
Note: Monday 7.30-8.45 pm Beginner P&F will not run on public holidays 27 Sep or 4 Oct - students should attend a make-up class in another Beginner session.
ENROLMENTS
Commence Monday 19 July ... see full details
ENQUIRIES
Olivia Allnutt, 0403 290 932, o_p1@mac.com
Please note:
P&F and S&F are separate, but parallel, streams. To do an Intermediate P&F class, you need to have done a Beginner's P&F class; similarly you must do a Beginner's S&F class to enroll in an Intermediate or Advanced S&F.
Posture & Flexibility TIMETABLE: Semester II Program 2010
(all classes held in the P&F Room; times are lunchtime and evening)
DAY |
TIME |
LEVEL |
INSTRUCTOR |
Monday Monday Monday Monday Tuesday Wednesday Wednesday Wednesday Thursday Thursday Friday Friday
Sunday |
12.30–1.30 5.00-6.15 6.15-7.30 7.30-8.45 6.00-7.30 12.30–1.30 5.00-6.15 6.15-7.30 12.30-1.30 6.15-7.30 5.00-6.15 6.15-7.30
5.30–6.45 |
intermediate beginners intermediate beginners advanced intermediate intermediate intermediate beginners beginners intermediate intermediate plus * intermediate |
Ben Merryn Sonja Sonja Kit et al. Jen Merryn Merryn Greg Olivia Jen Greg
Markus |
* Intermediate Plus classes will tend to be strong, using the more difficult forms of the P&F stretches. They will focus on the major movements of the spine (flexion, extension and rotation), of the hip joint (extension, flexion and abduction), the latter really being about the quadriceps, hip flexors, hamstrings, buttocks and hip adductor muscles. Less attention will be paid to areas like shoulders and wrists, although they will feature. For those who like lots of big stretches, this is the class for you.
Strength & Flexibility TIMETABLE: Semester II Program 2010
(all classes held in The Monkey Gym; class times are evening)
DAY |
TIME |
LEVEL |
INSTRUCTOR |
Monday Monday Tuesday Tuesday Wednesday Wednesday Thursday Thursday Friday Saturday
Saturday |
5.15-6.15 6.15-7.15 5.15-6.15 6.15-7.15 5.15-6.15 6.15-7.30 5.15-6.15 6.15-7.15 12.30-1.30 1.30-2.30
2.30-3.30
|
beginners beginners advanced intermediate intermediate RollStretch* beginners intermediate intermediate Kettlebell class** - beginners Kettlebell class** - continuing |
Anthony Pierre Kit et al. Dave Various Kit et al. Jon Pierre Olivia Anthony
Anthony
|
* RollStretch
This brand-new course targets fascia everywhere in the body, and is designed to realign and soften this most important substance. Kit has been developing this course over the last year. We will use the TravelRoller (google this item), in conjunction with hard wooden thick polished dowels, firm acupressure balls, and other devices, so that every tight spot in the body can be given a workout, including the internal organs (we will use a soft ball for this!).
We will combine the familiar P&F stretching with the new emphasis on fascia; using these techniques together you will be able to undo knots and long-held tension that may not have yielded to other approaches-including ours! Come and join us and explore one of the most exciting developments we have made in years! Suitable for all levels.
** Kettlebell class
Learn how to perform a wide range of kettle bell movements properly, including the 'swing', 'clean and jerk', 'snatch', 'push press', and front squats. KBs are a fantastic way to activate the entire posterior chain, and to develop muscular endurance. Notes on Beginner and Continuing levels.
S&F SUPERVISED TRAINING SESSIONS: Semester II Program 2010
Wednesday 12.00-2.00 (lunchtime)
Friday 4.15-6.15 (evening)
Saturday 3.30-5.30 (afternoon)
Sunday 3.30-5.30 (afternoon)
S&F students who have completed a Beginner's and an Intermediate course in the last eighteen months can enrol in the Supervised Training Sessions directly, without being enrolled in an S&F class at the same time. As before, the STSs will be available to currently enrolled Beginner's and Intermediate class students as well. See fee table.
An S&F instructor will be present to assist you in any way you need.
COURSE PRICES: Semester II Program 2010
1 class per week: SRA Member - $170 Non Member - $200
2 classes per week*: SRA Member - $290 Non Member - $340
3 classes per week*: SRA Member - $355 Non Member - $440
Supervised training:
- in addition to an S&F class**; SRA Member - $65 Non Member - $75
- STS only; SRA Member - $140 Non Member - $175
* You may enroll in a combination of a P&F and S&F class together to save money (one P&F plus one S&F equals two classes per week).
** Fee is in addition to course fee.
ENROLMENT INFORMATION: Semester II Program 2010
Phone enrolments
Are still available. There are still spaces in some Int classes (P&F and S&F), the two Kettlebell classes, and the Deep Well Being weekend workshop. Phone: Olivia Allnutt on 0403 290 932
Payment methods
We accept cash*, EFTPOS*, Visa and Mastercard.
Full payment must be made at the time of enrolment.
* in-person enrolments only
** 'Brand new' Beginners are required to enrol in-person. This does not apply to someone who has completed a Beginner's P&F and who wishes to enrol in a Beginner's S&F, however: you can enrol by phone.
DEEP WELL BEING, SEMESTER II 2010
An intensive weekend of Meditation and Spiritual Work
For the first time, Kit Laughlin is offering a weekend intensive, designed to deepen your practise, or to introduce you to the simple happiness that a meditation practise can bring.
Dates and times
Saturday 4 and Sunday 5 September
10:00 am to 4:00 pm, both days
Format
The daily schedule will be:
* 10:00 to 12:30 practises
* 12:30 to 13.30 lunch
* 13.30 to 16:00 practises each day (possible afternoon tea break)
Venue
TBC. Either Kambah studio (Khull Cres) or ANU.
Price
$125/person
What to bring
Bring your own lunch so that you do not need to leave the venue. Lunchtimes and the possible afternoon tea breaks will be silent; this simple exercise can really deepen the effects of the practises.
Practises
We will alternate Yoga Nidra (see below), shikantaza (sitting formless Zazen meditation practise; beginners will be given other instructions for this period) and kinhin, the walking meditation practise. One's focus can be held gently for long periods of time in this way, allowing for a deepening of absorption and diminution-even cessation of-one's endless thought processes.
Many people want to experience life more fully, and feel instinctively that there is more to life than how it appears on the surface. Others find that it is difficult to be still internally, because their minds are so busy. Still others don't understand why their emotional life is a roller-coaster! This intensive is designed to provide you with a number of tools to go deeper into the ordinary experiences of daily life, and to help you experience happiness more often-for absolutely no reason at all.
You will practise Yoga Nidra, a deep relaxation and visualisation practise brought to Australia by Swami Satyananda, in the 1950s. The brain controls the level of involuntary muscle tension (tonus), yet few people have the capacity to access deep relaxation at will. You will be given the tools to develop this capacity in yourself and four or so opportunities to practise and experience this deeply relaxed state. This state will set you up for the sitting and walking practises.
You will be shown how to sit still for meditation-if you have ever tried this, you will know how difficult this can be. Once you can get comfortable, though, alertly sitting can assist you to become more strongly aware of what is happening inside your body and your mind. This is one of the gateways to increasing awareness itself, a perspective change that can allow you to see that the activities of the mind are but one part of the experience of being fully alive.
The act of breathing is usually taken for granted and rarely is examined or refined. You will experience what breathing with full awareness feels like, and experience the deeply calming effect this can have.
Kit has been meditating since 1983, beginning during a four-year stay in Japan. He has studied with a number of teachers, and has co-taught a number of workshops here and overseas on this subject. His major influences are Buddhism (Zen), Swami Rudrananda (Rudi, author of "Spiritual Cannibalism"), and Lawrence Graziose (Zen and the Enneagram).
ENROLMENT INFORMATION
Phone Olivia Allnutt on 0403 290 932.
Registrations requested by Friday 6 August 2010.
Payment methods
We accept Visa and Mastercard.
Full payment must be made at the time of enrolment.
Posture & Flexibility
Strength & Flexibility
RollStretch
Kettlebell class
Notes on classes
Venues
What is P&F
P&F is the most advanced and accessible stretching system available anywhere in the world today. Our exercises are designed to increase functional flexibility, safely and efficiently. The P&F method is used standalone, and in Yoga and Pilates studios, coaching facilities, and rehabilitation centres around the world. P&F has been taught continuously at the ANU since 1988.
Why should I do P&F?
Flexibility plays an integral part in our physical and mental well being. Flexibility is fundamental to graceful and efficient movement. As well, stretching allows us to release muscular tension, combat and 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. One of the reasons that P&F has run so long at the ANU is that it complements the academic life perfectly, for both students and staff alike.
The most important point we left to last: doing P&F simply feels great. You will notice significant improvements in the way you move and feel. Put simply, improving flexibility and strength improves the quality of your life.
What happens in an average P&F class?
In a 75-minute class, you will warm up, 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 all our exercises can be modified to suit the needs of each individual. Each class is designed to build on the previous one, which is why we only run semester-based courses. As the classes progress, we add strength 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 any exercises that suit individual needs; things that can be performed easily at home or in the office with little or no equipment.
Beginner P&F course progression outline
Interested students and teachers are referred to Beginners P&F course progression outline (pdf, 596kb) prepared by Dr Greg Laughlin; it shows his perspective on how basic functions taught in the early weeks of a P&F course are progressed to multi-joint, and sometimes multi-plane exercise shapes. Greg hopes it will stimulate thought and further discussion on this valuable aspect of P&F. The schema is meant to be used with the visual index (pdf, 265kb) to Stretching & Flexibility by Kit Laughlin, for easy exercise number references.
Comments back to Greg directly, please.
What is the difference between P&F and S&F?
In P&F, the emphasis is on acquiring additional flexibility; strength and stability are by-products. In S&F, the emphasis is on getting stronger and fitter, and one’s existing flexibility is maintained. We recommend doing a semester of P&F before doing S&F if you can (not mandatory, but recommended); many students have told us that doing P&F enhances body awareness considerably and that this helped the learning of the S&F techniques.
Strength & Flexibility at The Monkey Gym
What is S&F
The fastest way to get an idea of what we do is to look at the YouTube clips. Briefly, S&F is the best way to become 'whole-body' strong, agile, lean, and fitter. The emphasis is functional strength: this often over-used term means strength you can use in real-world, daily life activities.
You will learn core (trunk) and glute activation, accurate knee/ankle tracking and foot placement, how to strengthen the rotator cuff muscles and other stabilisers of the shoulders, how to improve grip strength and any other muscles that are relatively weak or inactive. This makes later whole-body work easier and safer. S&F features advanced high-intensity techniques (pre-exhaustion, instability, strip sets, negative or eccentric movements, band-assists, among others), yet is perfectly suited for beginners.
You will learn how to do chinups, and how to climb a rope, and, in time, how to use the Roman rings, as well as the best whole-body strengthening exercises for the legs, hips and trunk. Our goal is to help you maximise your power-to-weight ratio. This course is equally suitable for men and women.
See here for a number of relevant articles on nutrition and diet, too. New articles and YouTube videos go up all the time, so check in from time to time.
Why should I do S&F rather than join a gym?
We know that many people would like to get stronger, but are put off by the 'gym culture'. In teaching S&F, we have the exclusive use of our own self-contained area (The Monkey Gym, upstairs next to the P&F room), and the teaching approach is supportive and friendly. For a modest fee, enrolled students can also train in this space by using the supervised training times if you want additional session(s) each week. But why should one want to get stronger in the first place?
There are many reasons: the first is that, in combination with the right diet, weight training is the fastest way to burn fat and change your body's shape ('body recomposition'). If you hit the Stairmaster for a few hours a week (enduring commercial TV all the while!) and yet have had indifferent results, do a semester of S&F and see just how quickly you can change. Another reason is that the right weight training feels fantastic to do. It feels great to get stronger, and the whole body feels more alive.
All new equipment
The Monkey Gym is different to other training centres: there are no machines of any kind. Instead, we have ropes hanging from the ceiling, Roman rings, Swiss Balls, many kinds of chin-up bars, ladder bars, unstable devices, and a full range of dumbbells and kettlebells (0.5Kg-56Kg), suitable for everyone.
As well, we have a wide range of grip-enhancing equipment (grippers, 'blobs', sledge hammers, bands, and thick-handled 'odd objects'). All these toys develop functional strength in the whole body and are perfect for men and women alike. Using these devices makes you strong, agile, aerobically and anaerobically fit, and lean.
In S&F, you will learn safe techniques that are highly efficient in terms of results gained for time spent. 20-30 minutes twice a week is all the weight training anyone needs. The latest research from many sources suggests that weight training may be even more important for women than for men. Complementary stretching exercises are taught with the strength work, to maintain your range of movement.
What is the difference between P&F and S&F?
In P&F, the emphasis is on acquiring additional flexibility; strength and stability are by-products. In S&F, the emphasis is on getting stronger and fitter, and one’s existing flexibility is maintained. We recommend doing a semester of P&F before doing S&F if you can (not mandatory, but recommended); many students have told us that doing P&F enhances body awareness considerably and that this helped the learning of the S&F techniques.
This course targets fascia everywhere in the body, and is designed to realign and soften this most important substance. Kit has been developing this course over the last year. We will use the TravelRoller (google this item), in conjunction with hard wooden thick polished dowels, firm acupressure balls, and other devices, so that every tight spot in the body can be given a workout, including the internal organs (we will use a soft ball for this!).
We will combine the familiar P&F stretching with the new emphasis on fascia; using these techniques together you will be able to undo knots and long-held tension that may not have yielded to other approaches-including ours! Come and join us and explore one of the most exciting developments we have made in years! Suitable for all levels.
Master the fundamental kettlebell exercises, including the swing, clean, press, jerk, snatch and Turkish get-up. The course will be structured such that you get an intense workout each week while also progressively refining your skills in the more complex movements. We will set achievable but highly challenging goals to work towards over the fourteen week course. You can expect to improve overall strength, work capacity and aerobic fitness. We will target legs, core, back, shoulders, arms, grip... you get the idea. The course will be suitable for both beginners and the more experienced. Be prepared to challenge yourself!
1. P&F and S&F are separate, but parallel, streams. To do an Intermediate P&F class, you need to have done a Beginner's P&F class; similarly you must do a Beginner's S&F class to enroll in an Intermediate orAdvanced S&F.
2. Levels:
Beginners: this means someone who is new to either P&F or S&F.
Intermediate: someone who has completed a Beginner's P&F or S&F course.
Intermediate Plus (P&F only): classes will tend to be strong, using the more difficult P&F stretches - for those who like lots of big stretches, this is the class for you.
Advanced: as difficult and interesting as we can make it.
Kettlebell class:
- Beginners: learn how to perform a wide range of kettle bell movements properly, including the 'swing', 'clean and jerk', 'snatch', 'push press', and front squats. KBs are a fantastic way to activate the entire posterior chain, and to develop muscular endurance.
- Continuing: for continuing kettlebell students or those with a good working knowledge of kettlebells, this class will provide structured workouts for you to continue to build strength and endurance using this Russian torture device. Participants will be assumed to be proficient with the basic kettlebell movements including swing, clean, press, jerk and turkish get-up. We will practice the snatch as well as other more advanced movements, and we will introduce various training regimes to help you structure your training. Be prepared to have a challenging workout at every class. Those wanting to make the best progress are advised to allow for one or two extra training sessions per week in your own time. This class will be suitable for men and women of any age with a good fitness base and the desire to work hard.
3. If you think that you are ready for Advanced P&F or S&F, please discuss with last semester's teacher before enrolling or call Kit on 0418 266 981.
4. Please wear clothing that permits free movement, but no short or loose shorts (bicycle-type OK).
5. Please note start times, and attend class promptly; if you are more than ten minutes late, you will not be permitted to join the class.
6. We do not give handouts on our courses: our system emphasises experiential learning. By the time you have got to the mid-semester point, you body will know what to do! For those who like to see concepts in the written form, the Co-op Bookshop stocks all Kit's books and DVDs from this semester.
P&F Room and The Monkey Gym, top floor of the Australian National University Sports and Recreation Building, North Road, Acton. Come into the University from Barry Drive; and bear left. The ANU SRA is the first large building on your left-hand side (building #19). Park wherever you can; be aware that the Parking Nazis enforce the restrictions on a purely random basis; make sure you read the signs!
The P&F classes and Deep Well Being are run in the P&F Room. The S&F classes are run in The Monkey Gym. Both have shelving for valuables.
Department of Infrastructure, Transport, Regional Development and Local Government
Term III, 2010
Day: Thursday
Dates: 22 July to 23 September - 10 weeks
Time: 12.30-1.30 (lunchtime)
Venue: Amenities Room, 111 Alinga St, Canberra City
Instructor: David Heap
Cost: $135 (GST exclusive)
Note: non-departmental staff can enrol
Need more information?
Contact David Heap, 0437 135 474, davidjheap@gmail.com
Department of Environment, Water, Heritage & the Arts
Term III, 2010
Day: Monday
Dates: 19 July to 20 September - 10 weeks
Time: 12.30-1.30 (lunchtime)
Venue: John Gorton Building Gym
Instructor: David Heap
Cost: $135 (GST exclusive)
Need more information?
Contact David Heap, 0437 135 474, davidjheap@gmail.com
TESTIMONIAL
"As a participant of a P&F class getting a 'real' stretch changes your body. No other stretch class like P&F exists, and no other exercise program gets results like P&F. A P&F class will introduce you to your body and to stretch, and will change how you use your body in daily life.
Donna Eddy, Massage Therapist, The Posture Centre, Sydney, Australia