The document discusses PowerCentering 2.0, a core training program presented by Dr. Peter Gratale. It covers current fitness trends, core muscles and techniques, tests to assess core strength and pelvic stability, sample exercise protocols, and an overview of a core-focused strength program including interval cardio and cool down approaches. Integration opportunities with other wellness services and specialists are also mentioned.

1. PowerCentering 2.0 Trainers Program Presented by Dr. Peter Gratale D.C. Wellness & Fitness Adviser Live from Your Core!

2. Current Fitness Trends Out of the Box Workouts Body Weight and Equipment-Free Workouts Boomer Fitness Focus Total Wellness Programming Hybrid Programming Technology-Based Workouts Functional Fitness and Balance Training activities. Simple, affordable options and alternatives for workouts Focused Express Workouts for those with tight schedules The mind and body connect for a complete health and fitness experience Source – American Council on Exercise 2008

3. The PowerCentering Core Center of Gravity Dan Tien Hara Powerhouse Inside Out The Core PowerCentering.com/2.0

4. Core Muscles

5. Contracting the Pyramidalis Muscle pull navel to spine pull lower abs in suck in the gut roll pelvis back lower ribs “ tall and skinny” PowerCentering.com/2.0

6. Five Step PowerCentering Technique Focus mind to center Breathe to center Stand Tall (hang from ceiling) Ground (feet root into ground) Balance (sway) to center PowerCentering.com/2.0

7. Moving from Center Initiate all movement from center Activate the ‘powerhouse’ ‘ Scoop’ the abs Pull the navel to spine Focus on the center Engage the core PowerCentering.com/2.0

8. Core Strength and Stability Test determines current core strength and gauges progress over time monitors the development of the abdominal, hip and lower back muscles equipment needed: flat surface, mat, watch analysis of the result is by comparing it with the results of previous tests PowerCentering.com/2.0

9. Core Strength and Stability Test Basic plank or hover position PowerCentering.com/2.0

10. C S & S Test Protocol Assume the basic plank position. Hold this position for 60 seconds Lift your right arm off the ground. Hold this position for 15 seconds Return your right arm to the ground and lift the left arm off the ground. Hold this position for 15 seconds Return your left arm to the ground and lift the right leg off the ground. Hold this position for 15 seconds Return your right leg to the ground and lift the left leg off the ground. Hold this position for 15 seconds Return your left leg to ground and lift your right leg and left arm off the ground. Hold this position for 15 seconds. Return your right leg and left arm to the ground and lift your left leg and right arm off the ground. Hold this position for 15 seconds Return to the basic plank position (elbows on the ground). Hold this position for 30 seconds PowerCentering.com/2.0

11. Pelvic Stability Assessment determines current pelvic and lower extremity stability and gauges progress over time monitors the development of the spinal, hip and lower extremity joints and muscles muscles equipment needed: flat upright smooth surface, digital camera analysis of the result is by comparing it with the results of previous tests PowerCentering.com/2.0

12. Horse Stance and Squat PowerCentering.com/2.0

13. Pelvic Stability Protocol Have patient stand with feet wider than shoulder width, toes pointed out. Modification for asthenic patient is leaning against smooth door or wall. Ask patient to slowly descend into squat bending knees in line with toes while keeping upper body upright. Observe symmetry of descent. In particular observe planes of movement of ankles, knees and pelvis/hips while also observing for arch pronation/supination. Do as many reps as necessary to assess and make corrections along the way to improve movement mechanics. PowerCentering.com/2.0

14. Additional tests Single rear leg raise Double leg lift hold Full sit up with un-anchored feet Lateral spinal raise with legs supported Prone spinal extension Cat and dog flexion and extension Single leg balancing Hood ornament position Two step maneuver PowerCentering.com/2.0

15. Core Stabilization Exercise Prescription Let’s go live! PowerCentering.com/2.0

16. Strength Program Overview PowerCentering.com/2.0

17. Work Harder, Not Longer University of Alberta researchers reported in September that a group of healthy people who wore pedometers and made an effort to take an extra 5,000 steps a day (about 50 minutes of walking) showed no improvement in their physical fitness after six months. But another group that hit the gym only four days a week for 40 minutes of moderately intense workouts (visualize walking as fast as you can without actually running) significantly increased their endurance levels. In essence, the harder you work, the more efficiently you can increase your fitness. A study published in the September Journal of Physiology compared two groups of cyclers who engaged in six exercise sessions over two weeks and found that those who did 30-second sprints mixed with four-minute rest periods for 30 minutes had the same improvements as those who biked at a moderately intense pace for more than 90 minutes. "All-out sprints call every muscle cell into action, while traditional endurance workouts allow some cells to sit there dormant,"

18. Strength Program Overview vigorous workouts 30 mins./day, 3-5 days/week 6-8 rep strength; 10-20 rep tone 1-3 sets per exercise Superset, tri set, giant set and quad circuits Target largest to smallest body parts Focus on compound and functional exercises Include barbells, dumbbells, machines, benches, stability ball, medicine ball, bodyweight, bodybars, etc. PowerCentering.com/2.0

19. Quad Circuits core quad Core stability, centering and balance power quad Strength, power and plyometrics stamina quad Cardiovascular, agility and endurance stretch quad Active stretch, flexibility and recovery PowerCentering.com/2.0

20. Quad Circuits Let’s go live!

21. Interval cardio (after strength training) Hiking Spin bike Elliptical trainer Ski track Stair stepper Dance around/air guitar! PowerCentering.com/2.0

22. Cool Down Spinal adjustment Meditative movement Athletic stretching Skills practice Water sports Massage therapy PowerCentering.com/2.0

23. How we do it at Energy Energy Wellness & Fitness Inc. Fitness Department Fitness Services Equipment needs – Hi tech/Low tech Fitness Products Integration with other services Integration with other specialists

24. Fitness Services at Energy Wellness and Fitness Inc. Fitness services account for 33% of gross income…

25. Fitness Department Overview 2 full time certified trainers Pilates equipment Low tech exercise equipment 500 sq. feet of space

26. Fitness Services Individual one on one training Small group class training Large group class training (in park) Fitness evaluations Fitness products In office workshops PowerCentering.com/2.0

27. Equipment Stability ball Balance beam Medicine ball Plates Ab wheels Specialized Pilates apparatus Mats Foam rollers Wobble boards Dumbbells Barbells Fitness/rehab apparatus PowerCentering.com/2.0

28. Fitness Products Line of DVDs Web Downloads Belts Foam Rollers Fitness Books Chiroflow Pillows ProStretch Towels Stability Balls Medicine Balls Pilates Circles iSleep Beds Orthotic footwear PowerCentering.com/2.0

29. Integration with other specialists Orthopedist Neurologist Acupuncturist Nutritionist Massage therapist External fitness trainer Local fitness clubs and facilities Physical therapist

30. Integration with other services Chiropractic care Foot orthotics Isagenix nutritional cleansing Stress management In office workshops External workshops Community outreach

31. PowerCentering Workout Experience it for yourself! www.PowerCentering.com/2.0 [email_address]