Free Flow Academy's Cross-Disciplinary Approach to Athletics

At Free Flow Academy we are bridging the gap between Western and Eastern Kinesiology. Western Kinesiology has made incredible advancements in technology and human performance, however the
ancient wisdom, knowledge, and traditional practice of Eastern Kinesiology continues to be the forefront of the development of the worlds most elite athletes. It is our belief that accessing the Science and Application of both hemispheres will prove to be a comprehensive and evolving approach to movement and skill development.

Free Flow Academy is creating and providing a true Cross-Disciplinary approach to athletics. Whether you want to specialize in a single skill or craft, or take the well-rounded approach, we will be able to serve your goals by structuring our Disciplines with the following guidelines:

1) Safe and Effective Cross Disciplinary training takes careful planning.
2) Some fundamentals of movement translate to other disciplines.
3) Statistically there are risk factors when engaging in any activity, so our approach is to minimize those risk factors by proposing that athletes and artists take a balanced approach to their training. We encourage the coaches and athletes to "Do the Math" so that we can avoid and eliminate any and all high risk factors.
4) We deconstruct the main learning components necessary to master the discipline.
5) We follow the 80/20 rule, whereas we extract 20% of the fundamental/defining skill sets that are responsible for attaining/achieving 80% of all other skill sets.
6) We create an order and process for each skill progression.
7) We create emotional leverage that motivate our students to achieve and progress.
8) We are able to compress our knowledge in an easy to understand "skill sheet" to provide useful, easy to understand, and valuable literature to progress our clients.
9) We set goals that measure the best duration and frequency for athletes to achieve their goals with consideration to their limits and lifestyle factors.
10) We create mental anchors for methodologies so that it is easy to remember and give our clients to store and process data in an efficient and useful manner.

Movement Departments (Click on the Discipline to Access Skill Sheets):

Parkour/Free running (Our Approach to Parkour) (Beginner Skill Sheet) (Int/Adv Skill Sheet)

Tumbling (Beginner Skill Sheet) (Intermediate Skill Sheet) (Adv Skill Sheet)

Aerial Arts (Silks, Lyra, Corde Lisse)

Dance (Belly Dance, Fire Dance)

Martial Arts (Kung Fu (Beginner), Kung Fu (Intermediate/Advanced) Ninjutsu, Ju Jitsu, Self-Defense)

Mindfulness Departments:

Art (DIY Craftsmanship, Fine Arts)

Music (Group Voice, Group Guitar)

Acting (Kids, Teen/Adult)

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Student Orientations and Classes have the following integral themes and standards, introduced and related:

A) Free Flow Academy 3/7 Core Values

B) 3 Tiers of Health

C) Proper Attire

D) Basic Neuroscience/Optimizing your Cognitive Function (Myelin Production, Physiological Process, Psychological Process, Free Flow Academy is a Drug Free Zone, Taking care of your Governing Meridian)

E) Optimizing your Immune Function (Hand Care, Foot Care, Hygiene, Skin Health, Internal health, Water Intake, Hormonal balance, Sleep/rest, Recovering from Sickness)

F) Human Anatomy - An Overview

G) Biomechanics - An Overview

H) Injury Prevention

I) Injury Rehabilitation

Intermediate/Advanced Parkour & Freerunning Skill Sheet

Our Skill Sheets are used to track progress and graduate students into higher levels of learning.

BEGINNER PARKOUR/FREERUNNING SKILL SHEET

Skill sheets are used to track student's progress.  Be sure you are communicating with your coach on your skill level so that we can graduate you into Intermediate/Advanced levels!

Parkour/Freerunning Class Description

Additional Skill Sheets

Intermediate/Advanced Parkour & Freerunning
Beginner Tumbling
Intermediate Tumbling
Advanced Tumbling
Beginner Kung Fu
Intermediate/Advanced Kung Fu
Beginner/Intermediate Ju Jitsu
Aerial Silks Rigging/Safety Protocol
Intro Aerial Silks
Beginner Aerial Silks
Intermediate Aerial Silks
Stunt Academy Skill Sheet

Why You Hate Weight Loss and How to LOVE it

We've all seen it - the dramatic body transformations, and the promising news that you can get into bikini ready shape within just a few weeks.  A magic pill, or a powder that promises to change you at the cellular level (which is true... if you want your cells to look like Frankenstein at the microscopic level), a crazy workout regime that is not only tougher and more sadistic that anything else - but also designed by an ex Navy Seal!  The good news is, there are thousands of ways to lose weight.  So why are you so unmotivated?  Why do you feel sick inside when you see "motivating" pictures?  Why is it, that you feel (on the surface) that you should lose weight, but yet there is this deep driving emotion within you that wants to tell people to just shut the eff up, and let you live your life...

The truth is, it's NOT you.  The truth is, it IS you. But here's the good news, your body is pretty dang smart.  Smarter than you, smarter than anyone, and that sick feeling you get?  That would be your gut, also known as your "second brain" touting that it knows better than clever marketers who know how to speak to your main brain, with flashy images specifically designed to drive sales.

Here is the better news, weight loss doesn't have to suck.  Actually, it's a ton of fun.  Like REALLY fun.  Don't believe me?  Alright, I'll explain myself.

1) Your body is designed to SURVIVE

2) Your body is designed to ADAPT

So, all that extra fat you have packed on?  Your body is thinking it's A-OKAY!  It's like, excess food storage.  Your body is capable of storing more fat than it could ever possibly use or ever need.  Don't be mad at your body though - don't you do the same thing?  Check out your closet for instance.  Can you find anything you never use or wear, but it's just nice to know it's there if you need it?

Your body is a super smart organic machine, that adapts to it's environment.  So if you sit a lot, or don't move a lot, there is no need for you to be lean.  A lean body wouldn't be efficient, nor necessary.  What's more, if you are extremely active, what kind of tasks are you doing?  Are you picking up the house?  Caring for children? Training for a Marathon?  You see, the body knows that it needs to adapt to the kinds of functions we are doing most of the time, so that it can function more efficiently.

So with that in mind, understand that weight loss management, is lifestyle management.  If you want to lose weight, permanently, then you need to give your body the feedback it needs to survive and thrive.  Which is why you get that gut reaction when marketers are trying to tell you how if you just buy it, then your body will obey.  Your body knows it's a lie, and it WILL NOT obey.  And thankfully that is the case, because people are so quick to destroy themselves for the silliest things.

Yeah so this is my son Zen.  He's VERY comfortable in his own skin.  In fact he tells me on a regular basis that he is really buff, and shows me how strong his muscles are.  I find his appreciation for his body, and confidence inspiring.  And those cheeks of his are deliciously cute.  Wouldn't it be nice if we all saw ourselves in this way?  

On to the fun part.  So if your body isn't going to just shred fat if you cut out certain food groups, and kill yourself at the gym, then what do you do?  You might say, you hate being overweight.  Well, your body actually hates being over weight too.  But there is a reason for your body storing fat, and that reason is a complex case by case scenario.  You need to treat weight loss as you would a sickness or ailment.  Your body is sick, therefore it's compensating by storing fat because all that excess energy is being used in different ways.  Sick people need to reevaluate their lifestyle - what exactly is going wrong?  How do we need to deal with it?  Take an allergy for instance, if every time you ate berries you broke out in itchy nasty hives, then you would want to avoid berries.  If every time you ate Doritos chips, you had a sudden and massive urge to eat the whole bag... well then... you can bet you have "trigger" to consume massive amounts of empty calories because your body is likely starved for some nutrition.  So it's best if you avoid triggers that are detrimental to your health, comfort, and appearance.

The breakdown in 6 Amazingly FUN steps:

1) Remove all "Trigger" foods from your house.  You don't need them!  Unless you want to be super uncomfortable all the time.  This will likely be all your processed food that has been created in a lab and engineered to make your brain go into zombie chomp mode.

2) Start eating amazingly delicious, wholesome food.  Wholesome real food is the good stuff.  Avoid the middle of the grocery store.  Instead, go to the produce section, and relish in all the colors, textures, and flavors that exist there.  Smell stuff, and buy things FRESH!  Pretty much the outskirt of the grocery store is where you need to spend your time.  Produce, Meats, Dairy, and Grains.  The middle of the store food is all created in a lab.  Whereas the outskirts of the store is where all the good stuff is grown and raised.  Buy organic, and grass fed.  You deserve the good stuff.  After all, it's your one body, that you'll have in this life.  You only get ONE!  If you were to only receive one car/vehicle for your entire life, how would you treat it?  That's right.  You would give it all the right fuel, get regular oil changes, and do everything you can to keep it clean, tidy, and in good running condition.  Do the same, and more, for your ONE precious body.

3) Take some time to think about how you like/want to move your body.  Do you feel badass when you hit things?  Do you miss hula hooping?  Do you just want to get down at the club or something?  Do you want to just monkey around on stuff, and jump off of things?  It's my belief that all humans are born innate athletes.  Our bodies WANT to move.  Our bodies NEED to move.  So explore that side of yourself.  It's fun and empowering.

4) Get moving!  It's always best to go to a class with an instructor that you really connect with, and who really inspires you.  Remember this is a beautiful journey to health, and part of that is making tons of friends along the way.  Before you know it, you'll have "family", people you can rely on, to help you out, to bring you up when you're down, and be a positive support network for you.

Check out this playful ball of happiness right here!  Oh yeah!!

5) Be mindful about your wellness...your spirituality and connection between mind and body.  Take up a craft of some kind, perhaps color, draw, or write.  Creative expression is important, therapeutic, and can calm emotional distress.  Expression is a form of communication, and if you're not comfortable talking about your feelings, express them in other forms through art, literature, music, drama, and the like...

6) Play and Stuff... That's right!  Getting healthy is multi-faceted, and requires you to have fun and celebrate life.  Celebrate your victories, and make beautiful memories!  Your weight loss journey is meant to be full of adventure, challenges, victories, problem solving, laughter, frustration, joy, and everything in between.  If your journey is smooth sailing the entire way, with nothing interesting, then what a boring trip that would be. Document your progress, take record of the beauty in your life!  Remember to be present, and don't ever give up.      

How to go about achieving all of the above:

Check out our classes at www.freeflowacademy.com.  Or if you are not in our area, drop us an email at freeflowacademy@gmail.com and we can arrange personal coaching online.  We take the "full body" approach, and can help you achieve your fitness goals.

Train Hard Play Safe!
- Miss Elle

Like Fire 2016 Workshop and Performance Schedule Saturday January 16th 9am – 10pm

Time Slot		Wellness	Movement	Bodywork/similar	Performance	Other	KIDS
9am-10am		Disabled vets/special needs private parkour hour	Disabled vets/special needs private parkour hour Aerial Silks Workshop - Jess Waters	XXXX	Aerial Silks  - Jess Waters (at 9:50am)	Registration/Doors Open @ 8:30am/Silent Auction and Activities Begin @ 9am	Mindfulness coloring - FF Staff Christina Vasile
9am-9:50am		Yoga - Holly Baade (The Joyful Warrior)	Yoga - Holly Baade (The Joyful Warrior)	XXXX	XXXX	XXXX	Mindfulness coloring - FF Staff - Christina Vasile
10-11		XXXX	Sami’s circuit	XXXX	XXXX	XXXX	Sami’s Circuit
11-12		Vegan Cooking - Angelique Miller	XXXX	Stress on the Nervous System as it relates to Athletic Performance - Joshua Longo DC	XXXX	XXXX	Rope Climbing, Pull ups and Tumble fun - Coach Chris
12-1		XXXX	Open Gym	XXXX	Belly Dance Performance – Susan H.  Aerial Silks Performances – Stephanie Haber, Christina Vasile Staff Performance – Lee Deimos Armored Weapons Combat Demo - Doug Pryor, John Pryor, Lon Beyer	LUNCH, angelique/kitchari	eat, open gym, shows
1-2		Intro to Ayruveda Workshop - Bret Mason	Belly Dance Workshop - Susan H.	Structural Stability and Alignment Workshop - E3 Handgrips/body systems	XXXX	XXXX	Lava Tag – Coach Chris Amtguard workshop - Battle Games!! (Start at 1:30pm)
2-230		XXXX	BJJ - Infinite Jujitsu	Massage and Acupressure Techniques for Natural Pain Management - Sunni Koll	XXXX	XXXX	Amtguard workshop - Battle Games!!
230-330		Healing Common Ailments with Essential Oils - Michelle	BJJ - Infinite Jujitsu  (ends at 3pm) Open Mat until 3:30pm	Massage and Acupressure Techniques for Natural Pain Management - Sunni Koll (ends at 3pm)	XXXX	Improv wrkshp - Black Top Comedy	Obstacle Relay Races – FF Staff
330-430		Detoxing & Minimizing Oxidative Stress - Brooke Thompson & Erin Lohmeyer	Hand Balancing Workshop – Nate Davies	XXXX	XXXX	Injury Prevention in Parkour - Colton Fuller	Foam Pit Tricks – FF Staff - Coach Chris
430-530		Injury Repair/Rehabilitation (Back, Hips, Knees, Shoulder) - Pam Jensen	Parkour - Corey .	XXXX	XXXX	Survival workshop-earthwalker Food Truck Arrives 5pm	Conquering the Warped Wall! – FF Staff
530-630		Natural Healing Remedies (Pain/Infection/Survival Management with Ancient Chinese Techniques - Gua Sa & Blood Letting - Lon Beyer	open gym	XXXX	XXXX	Poi/Fire Safety workshop - Anastasia E	open gym
530-6		XXXX	XXXX	XXXX	Jeff Adorador Solo Musical Performance- plays during set up	XXXX	XXXX
6-10pm			open gym			Silent Auction ends @ 8:30pm	open gym

PERFORMANCE SCHEDULE

6:30pm – 8:30pm	Performances in Order of Appearance
	Armored Weapons Combat - John Pryor & Lon Beyer
	Belly Dance - Susan H. Lyra - Katie Nicole Parkour  - Josh Waters and Crew Aerial Silks - Hannah Perkins & Clara Alexander
	Ballet Feats of Strength - Sarah Cabigas & Landon Barrow
	Acro yoga - Reno and Sariah
8:30pm	Fire Dance - Anastasia Evergreen and Lee Deimos

Unlimited Class Memberships are Almost Gone

We understand that there will be a host of people that are going to be really upset when they hear this news.  They just missed the boat... For those who have been with us since the beginning, they can feel relieved that they got in early.  Here's the thing.  Our facility is only so large, and we are already the largest Parkour Gym on the West Coast.  Here is the other thing... there are only so many qualified coaches in our given field, and in order to keep the quality of instruction on an outstanding scale and SAFE, we need our people to be focused on a smaller handful of committed clients.

When it comes to elite level athletics, we cannot have the same business model as a regular gym franchise - which can usually boasts low prices, a variety of trendy movement classes, and a steam room.  What we do is very different, and very specialized.  Most gyms are in the business of helping people lose weight.  We can certainly help you there.  What we do will DEFINITELY help you lose weight.  But aside from that, we are in the business of creating some of the strongest, fittest beings on the planet.  And we can start you as young as 3 years old.  

It's not everyone's goal to be in the top 10% of strongest, fittest beings on the planet.  If anything, most people would rather just be thin, and fit into their clothes.  And that's okay!  We understand we serve a very small percentage of the population, and we're okay with that.

Parkour, Freerunning, Aerial Arts, and the types of Tumbling and Martial Disciplines we offer are very unique and are within pioneering fitness fields.  We have come to the point where we feel we understand our market.  We know who you are.  You aren't satisfied with appearances.  You need mountains to climb, rivers to swim across, and a challenge worth your time and effort.

So we're moving that direction for YOU.  Thank you for sticking with us and giving us the opportunity to serve you in the greatest capacity possible.

Just to clarify FAQ's:

1) What if I already have an Unlimited Membership? Will I lose it?
A:  Absolutely not!  You got in early, you get to keep it!  Hurray!  But if you drop your membership, we will not be able to reinstate the unlimited status.

2) Are any current members going to have to pay more for their membership?
A:  Nope!  Your bill will stay the same.  If you decide to drop, then you will be subject to new membership prices/terms that will be released early 2016.

3) Hey I'm new!  I'm wanting to signup for an Unlimited Membership.  Can I do that?
A:  We have 25 left that we are willing to sell.  After that, they are gone for good.

4) Why exactly are you not selling Unlimited Memberships anymore?  It's such a great deal, and seems like such a shame to get rid of it.
A:  Thats the thing... It IS a GREAT deal!  But GREAT deals are not meant to be for anyone.  They are reserved for the firstlings of the flock, the first people who saw it, the first people that got in through the doors.  It doesn't mean you won't get a great deal too.  You came in later, so you pay more, BUT you didn't have to go through some of the growing pains of our business!  So it evens out in the end.

5) Do you think you'll ever bring it back?  Ever?
A:  No.  We have carefully, meticulously, strategically planned out this move.  We wouldn't have announced this if we didn't have a long term plan in place.  Progressing our students and our clientele to the highest capacity possibly is always the goal, and every move we make is to honor and maintain the integrity of the institution.  Which means having the highest quality instruction on the market, and proven methodology to progress and inspire our clientele.

6) What about the TRIBE membership?  Is that being discontinued?
A:  No.  This will remain our ONLY unlimited membership.  We will actually be adding more classes under the TRIBE, and it will also remain the most amazing and affordable strength and conditioning membership available on the market.  Our $20 pricing will be changing to $50/month and will include open gym.  This is not going into effect until early 2016 and will be announced within the coming months.