“Thank you Amanda - you helped me get back into exercising.” I love getting testimonials from happy clients! And I’ll tell you what I tell them: “Thank you! Would you please tell two other people?” Because if you tell two friends, they’ll tell two friends, and so on, and so on. Sound familiar? It’s from a 1980s commercial featuring Heather Locklear for Fabergé shampoo. Even back then, savvy marketers knew that people are more likely to make buying decisions based on recommendations from friends and family over any other source.
So, share your positive assessment with two friend, and they’ll tell friends, and so on, and so on.
Movement Coach At Home: How do I change my behaviour?
You're retired and you've being told that you need to sit less and move more. But how to change a behaviour? I can help! The first step is to assess your current movement factor and home setup, as well as your current behaviour patterns. To change a behaviour, we work together to identify new cues and rewards. One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits.
Movement Coach At Work: How do I change my workspace?
You've been to a workshop, you know you need to move more, but you're stuck. How do you change your space to enhance movement? How do you remember to get up and move around throughout your day? Not to worry, personalized movement coaching is just a click away! One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits.
If one of these descriptions speaks to you, you need to speak to me!
I’m so excited about how my business is evolving! And it meant it was time for new business cards. I’m still offering Essentrics through group classes, private sessions, corporate classes. Hey, if you need a coffee break stretch, give me a call!
My business is now called Amanda Sterczyk Fitness, to incorporate Essentrics, personal training and The Move More Institute™, an initiative to promote healthy active living by adding more movement to individuals' daily lives.
Peoples’ lives are busy and they don’t take time for themselves. When things pile up, fitness is often the first thing that disappears from the daily routine. Amanda Sterczyk Fitness offers in-home/in-office personal training in central Ottawa, and online training via Skype/FaceTime. Private session options include flexibility training with Essentrics® private sessions, strength training using your own equipment, or a combination of both.
Corporate Essentrics classes are a great way to work out when you’re crunched for time - you can do a 45-minute workout and be back at your desk in 50 minutes.
The Move More Institute™ includes one-on-one movement coaching as well as group workshops. My motto is: Move More, Feel Better. Our bodies were designed as perpetual motion machines, so embrace your body’s notion for motion!
There’s one thing we all have in common: every day, we’re getting a little older. Although our bodies are aging, we don’t have to look older. But many of us do. What’s the culprit? Lack of physical activity is prematurely aging our society.
Joints become stiff from lack of lubrication - aka, lack of movement. When you’re stiff, you move more slowly. And when you don’t have a spring in your step, you look and act ‘old’.
We can’t turn back the clock, but we can look and feel younger with @essentrics. After just one Essentrics Workout, your posture will be better; you’ll look taller and feel stronger. Rebalance your body in a non-impact workout, increase range of motion, improve your posture, add a spring to your step. Essentrics is for you if you want to:
- Strengthen your body
- Improve your posture
- Reduce joint pain
- Gain flexibility
- Rebalance your body
- Improve balance
- Increase body awareness
- Prevent injuries
Are you ready to feel better and look younger? I’m ready to help you!
Well, my broken toe is still limiting my activity. But that's okay, because it inspired me to create a "mostly floor" Essentrics workout. Typically, the bulk of a one-hour workout takes place standing, then we head to the floor for the final 15-20 minutes. This new workout will have only 15 minutes of standing sequences, then we'll be getting horizontal to work our bodies. It's a tough one, but I promise you'll feel great!
Life is busy; I get it. And when it comes to exercise, your good intentions may not be enough to fit in that workout. Well, I can help you with that. I offer in-home/in-office personal training and group Essentrics classes in Central Ottawa.
How, exactly, do I define Central Ottawa? I’m glad you asked! You live or work in one of the following neighbourhoods:
- Rocklife Park, - Vanier, - Overbrook, - Eastway Gardens,
- Riverview, - Alta Vista, - Riverside Park, - Mooney’s Bay, - Rideau View, - Fisher Heights, - Carlington,
- Hintonburg, - Lebreton Flats, - Centretown, - Downtown, - Byward Market, - Lowertown, - Sandy Hill,
- Old Ottawa East, - Golden Triangle
- Glebe, - Old Ottawa South
It’s Testimonial Tuesday! This is a fantastic testimonial from Mary-Lynn, a regular participant in Essentrics with Amanda classes, and a weekly private training client too. Thank you, Mary-Lynn! I’m thrilled that all of your hard work is paying off. "I have been taking group Essentrics classes with Amanda since June 2014. Her classes are small, allowing her to observe her students’ movements and make corrections, and also to provide modifications for particular physical limitations. This summer I decided to book some private training with her so she could help me work on my form and some physical issues in a one-on-one format. In particular, I am working on regaining strength, mobility and range of motion following hip replacement surgery in November 2015 and also have some nagging shoulder issues.
Proper positioning and form are very important with Essentrics in order to gain maximum benefit from the exercises and avoid injury. Amanda arrived at our first session with a list of areas she thought we should work on, based on observing me in class and her awareness of my specific concerns. She arrives at our sessions with a plan, is very focussed and professional and provides lots of direction and feedback. When I do Essentrics on my own at home, I can hear Amanda’s gentle but firm reminders and corrections and I am much more aware of what I need to do to improve my technique.
This is proving to be an invaluable investment in my health and fitness. Money well spent!" -Mary-Lynn
#TBT - way back to 2011. When I first started teaching @Essentrics in 2010, Classical Stretch was a household term in Ottawa. I could walk into a room of 20 individuals, and at least 2 had seen the show, or at least heard of it. Not so much anymore. But that’s another story.
Over 2 years (2011-2012), I spent a lot of time in my then school-aged kids’ realm. I was teaching “Classroom Stretch” to 6 classes, JK to grade 3. Ms. B's grade 2-3 all-boys class loved it the most, and they were the best behaved students I had the pleasure of teaching. One day, one of the boys lamented that, a) he was going to miss the next 2 weeks of Classroom Stretch due to a family trip, and b) he wouldn’t be able to do the stretches on the plane - you see, his flight out was scheduled for the same time I visited the classroom. And that’s how “airplane mode” was born! We spent many classes learning stretching and strengthening exercises that could be done seated. The boys loved it, and it helped me create new offerings for older adults. This came in handy when I started teaching “Gentle Stretch with Amanda” at a local retirement home. Many of the participants couldn’t stand for long periods, so we regularly stretched using airplane mode.
The fall classes are already filling up. Only a few spots left in each session. If you would like to reserve a space, a $20 deposit is required to guarantee your spot.
These classes are capped - 11 participants at UofO and 12 participants at GF. No need to feel like sardines during your workout!
Contact me for more details: EssentricswithAmanda@gmail.com.
Do you spend a lot of time sitting at your desk and in meetings? You can still get in some feel-good stretches under that meeting table. Not to mention when you're back in your office and you can kick off your shoes. These quick and simple movements will give you a burst of energy during your long work day.
Amazing day of private Essentrics training! One on one with the clients, so we can focus on correcting and tweaking alignment. Making movement better by engaging each and every muscle to do what it was designed to do.
Do you spend most of your waking hours in a spot similar to this? Many of my clients are office workers who lament that meetings require them to spend long periods of time sitting and inactive. And their bodies pay the price for it.
I always teach them how to keep moving while sitting. Intrigued? Videos and tips to follow…
Sitting on my front step, enjoying the sights and sounds of summer. It's the last day of classes downtown before the summer break. But you can still connect with me live over the summer:
1. Privates - I have two spots left for private sessions. Let's work on your technique to enhance your practice of Essentrics.
2. LiquidGym - there are 2 4-week sessions at LiquidGym, on Tuesdays at 1:00 pm and Thursdays at 10:30 am. No rush hour driving needed; and it's only a 13-minute drive from the University of Ottawa.
Don't forget to stay active every day. Your body has a notion for motion - it was designed to move and be strong.
How's your balance? What about your posture? Weak or tense calf muscles can affect your feet AND your back. Our calves are comprised of two muscles: the soleus and the gastrocnemius. That's why we need two stretches for the calves. Essentrics is always full-body so we hit all the muscles.
I have a few spots left for summer private sessions. Drop me a line if you'd like to book some one-on-one time with me.
Here are some stills of my appearance on Daytime Ottawa to talk about calf stretches. Check out my website or YouTube channel for the video replay. Even though it's a few years old, the information is still relevant.
Special thanks to my dad for joining me on the show!
For those regulars who missed today’s class, don’t forget to embrace your body’s notion for motion! Here’s a quick image to show you a wonderful finish to a great week of Essentrics classes. This is the favourite part (i.e, the end of class) for some participants - can you tell who?? Day 5 of @essentrics 30-day challenge includes a group class to release, rebalance and restore the full body.
Foot selfies are a thing, even if my teenage daughter thinks I'm a tool. I've gotten lots of people to "pose", including @julie_beun and @derick.fage 😀👠👞
Don't forget to lose the shoes and love your feet - your entire body will thank you!
Want to stretch and strengthen your entire body in a gentle yet effective workout? Grab a friend and head to LiquidGym in Bells Corners! A new block of classes begins next week: Tuesday, May 30th, 1:00 pm or Thursday, June 1st, 10:30 am. There are spots available in both classes, but they won’t last long!
You can call 613.820.8228 to register for either or both - take your pick.
What do you see in this photo? An egg cup and a lollipop? I see a ball-and-socket joint - aka, the hip joint! Want to learn more about this important joint and how Essentrics can help maintain its fluid motion? A video will follow soon…
Private sessions are a great way to improve your form and master the techniques we use in Essentrics. I have a few spots available for private sessions - in your home or office or outside! Want more information? Let’s talk!
Did you know I also offer private sessions? Improve your technique, increase flexibility and gain strength - and make the group classes a more effective workout. Drop me a line for more info and to reserve your spot.
You're only as strong as your weakest muscle. And what happens when the other muscles in that chain wear out from compensating for the weak one? The system breaks down, that's what. Rebalance your body with Essentrics. Your entire body will thank you for it.
Short break before the next Essentrics with Amanda session. New classes begin the week of May 8th. Don’t forget to visit the website to reserve and pay for your spot! New workouts, new playlists, same great feeling from a full-body dynamic stretch.
Do you enjoy group fitness but don’t want to be lost in a crowd? Why not join an Essentrics with Amanda class. Offered in 3 locations, classes never exceed 12 participants:
Glebe Fitness - 12 max
University of Ottawa - 11 max
LiquidGym - 6 max
Only a few spots left in each class, so hurry on over to the website for more details. We have lots of fun while we stretch and strengthen our bodies, and everyone always knows your name!
I know it doesn’t look or feel like spring, but it is! So why not join an Essentrics with Amanda class to help stretch away those winter blahs. You’ll be reenergized and ready to take on the world!
Spring session begins tomorrow at the University of Ottawa Minto Centre and Glebe Fitness. All registration and payment happens online - visit the website for more details (link in bio). And, if you’re still hibernating this week, not to worry - a new block of classes begins at LiquidGym the following week.
Cervical vertebrae - that's your neck in lay terms. Humans have 7 cervical vertebrae, the same number as giraffes. What humans don't have is the same amount of flexibility and mobility in their necks. That's because giraffes' cervical bones are connected by ball-and-socket joints, the same kind we find in our hips and shoulders. What's that, you say? You don't have much flexibility/mobility in your hips and shoulders?! Well, you should. That's why we do so many large, rotational movements in Essentrics. We're working on keeping all of our joints fluid so that they can move in every direction possible.
Today and tomorrow are the final classes of the Early Fall Session. You can still register for the Essentrics Workshops - Fri, Oct 28 (9:30-10:30am) or Sun, Oct 30 (4:00-5:00pm). Then we’ll be taking a half-week break before the next session.
The Late Fall Session is also 6 weeks long and begins Fri, Nov 4th to Mon, Nov 7th. This session, as well as the workshops, are all online - payment and registration happens via the website. Not sure what to do? Drop me a line and I can walk you through the process (EssentricswithAmanda@gmail.com).
Hope to see you soon to rebalance your body! 🙆👏🏼😄
A quiet Sunday morning, letzte Tropfen Kaffee*, and loads of sunshine. Hope you’re enjoying your weekend too!
It’s a full house at this afternoon’s Essentrics Stretch class; what a great way to begin my workweek!
And yesterday, I received an email from one of my regular students. She ended the note with the following: “ I’m loving the classes and always feel better afterward!”
🙆👍🏻☀️☕️ *last drop of coffee - in German. My husband’s from Berlin, so we have some German expressions we sometimes use to pepper the conversation
Still lots of time to enjoy the long weekend! Slow down and breath, and you'll see what I mean. When it comes to Essentrics, slow is the new strong. We'll be slowing down the workouts, getting into all that connective tissue. And trust me, you'll feel stronger than ever.
Want to give it a whirl? There are 2 spots available on Mondays/Fridays at UOttawa's Minto Centre. Come Release, Rebalance, and Restore once or twice a week at 9:30 am. The session begins Sept 12th and runs 6 weeks. But hurry! These spots won't last long...
More details on the website, check out the classes link.
Over the next week, we'll be featuring our land-based classes. Today, let's hear about Essentrics and why it's a barefoot workout.
Video is reposted in our FB page, LiquidGymCanada.
#LiquidGym#Repost @amanda_stretch with @repostapp
One of these things is not like the others...
Wondering why we do Essentrics barefoot? Hop on over to my Facebook page to check out the live video explanation.