Movement Gossip by Ape Co

Dr Robert Adams//Building Your Foundation in Strength, Flexibility and Handstands

In this episode, Robert Adams and Matt explore the fundamentals of skill acquisition in movement training, emphasizing assessment, individualized programming, and the importance of understanding parts versus timing. They discuss practical strategies for progressing in hand balancing, splits, and other calisthenic skills, highlighting the value of patience, clear goals, and expert guidance. 00:00 Introduction and guest overview 01:13 Robert's background and expertise 02:30 Frustrations in movement training and the need for basics 03:24 Assessing prerequisites for skills like handstands 04:20 Two buckets: parts and timing in skill training 05:19 Training frequency and commitment 06:28 Breaking down skills into components: mobility, strength, control 07:34 Identifying strength versus mobility issues 08:45 Feedback and self-assessment in training 10:11 Assessing range of motion and strength 11:30 Motor control and timing in skill execution 13:02 Relative nature of strength and mobility 14:05 Individualized versus group training approaches 16:28 Expected timelines for strength and skill gains 19:11 Evaluating progress after training cycles 23:25 Setting realistic goals and expectations 28:36 The importance of feedback and coaching 37:05 Integrating strength, mobility, and skill training 46:11 Training splits and flexibility work 52:24 Training parts for splits and other skills 01:00:32 Clarity of goals and progress tracking 01:01:49 Seeking help and coaching for progress

Marcello Palozzo: Exploring the Wide Path in Movement//Running and Breathing for Humans and Movers

-Unpacking innovative strategies for effective movement practice. Marcello Palozzo shares insights that could change your approach to movement training. In this conversation, he dives into the challenges of balancing specialization with a generalist practice and introduces his concept of the "deep paths." The Challenge of Generalization Marcello reflects on the difficulty of maintaining progress when practicing a wide range of movements without a clear focus. "If you go fully general, it’s difficult to understand whether you're progressing... at some point, maybe you drop out because you feel like you're going all over the place." This highlights a common struggle in movement disciplines: staying motivated and tracking improvement amidst diverse practices. Introducing Deep Paths To address this, Marcello developed the idea of deep paths, which allows practitioners to explore specific sub-disciplines while still maintaining a broad practice. For instance, he suggests focusing on acrobatics and branching into various forms like ground locomotion and rail work. This approach sets clear goals and fosters long-term commitment while still encouraging exploration. Fundamental Movement Behaviors Marcello identifies six essential movement behaviors crucial for all practitioners: Transferring Forces: Understanding how to create and transfer energy through the body during activities like throwing or kicking. Organizing the Body: Altering body configuration to navigate space effectively. Reaching: This involves sending intention to a point in space and moving towards it. Transitioning: Moving between different shapes and stances fluidly. Locomoting: Changing position in space, which includes various forms of movement like jumping and rolling. Manipulating: Engaging with objects or the environment, a key aspect of human movement. Marcello emphasizes that when these behaviors combine with coordinative abilities, they lead to rich movement tasks that can be practiced across different disciplines. Programming and Practice As the discussion unfolds, Marcello suggests that for beginners, repeating a routine for a week can help internalize the fundamentals. Once a good foundation is set, the practice can evolve more rapidly, allowing for different tasks to be introduced. He notes, "It's important that we kind of question this because anything that is difficult will challenge us," emphasizing the need for purposeful practice. In summary, Marcello’s insights challenge us to rethink our approach to movement training, blending specialization with a generalist mindset. By focusing on fundamental behaviors and setting clear goals, practitioners can navigate their path more effectively, whether they are just starting or are seasoned athletes. To dive deeper into this conversation and discover more of Marcello's innovative approaches, listen to the full episode. -Ape Co Movement School and Matt Bernstein

Navigating Nutrition for Movers: Insights with Jacob Robertson

In this episode, Jacob Robertson shares his insights on nutrition tailored for movers, emphasizing the importance of aligning carbohydrate and protein intake with training levels. We explore the nuances of macronutrients, the myths around carbs, and practical tips for optimizing performance and health. keywords nutrition, macronutrients, carbs, protein, training, movers, performance, health, diet, fitness

Suzy Gordon: Dancer

In this episode, Suzy shares her transformative journey from endurance sports to dance, exploring how movement practices shape body awareness, mental resilience, and performance. Discover insights on training, body image, and the art of expressive movement. keywords movement, dance, endurance sports, body awareness, training, body image, mental resilience, flow, performance, self-discovery

Why Did We Create New Classes? Solo Pod with Matt

In this solo podcast, Matt discusses the recent adjustments made to the movement programming at Ape Co, reflecting on the evolution of their approach over the past decade. He emphasizes the importance of balancing different training styles, incorporating feedback from staff, and creating inclusive class structures that cater to both new and veteran students. The conversation highlights the significance of foundational principles in movement, the need for a soulful training experience, and the encouragement for students to commit to their personal fitness journeys.

10 Years of Ape Co-The Trials and Tribulations-Matt Bernstein

In this conversation, Matt reflects on a decade of growth and evolution in his movement school, discussing the changes in training philosophy, the importance of community, and the challenges faced during COVID-19. He emphasizes the need for a strong foundation in physical training, the significance of relationships within the community, and the balance between business and passion. Looking ahead, Matt expresses excitement for the future and the potential for continued impact on the local community.

Shaughn Drummond and Jacob Robertson

These two are some of the primary teachers and administrators at Ape Co. If you havent taken class with them, you probably have not been to the gym! They share their personal experiences in movement classes, the dynamics of teaching and learning, and the significance of feedback in fostering student relationships. They reflect on their struggles and triumphs in personal movement journeys, the complexity of community interactions, and the evolution of movement practices and teaching styles. The discussion culminates in a lightning round of quickfire questions, revealing insights into their perspectives on movement and teaching.

Rodrigo Salulima and Shai Faran

In this conversation, Shai Faran and Rodrigo Salulima explore the intricacies of teaching movement, emphasizing the importance of clarity, empathy, and adaptability in various teaching environments. They discuss the balance between providing experiential learning and educational content, the significance of building relationships with students, and the ripple effect of their teachings on individuals and communities. The dialogue also touches on personal growth, the value of investing time wisely, and the meaningfulness of movement in life. Takeaways: Teaching is about clarity and building a common language. Meta teaching allows adaptation to various environments and audiences. Balancing experience with educational content is crucial. Empathy plays a significant role in effective teaching. Creating a supportive learning environment enhances student engagement. Investing time wisely leads to more meaningful experiences. The ripple effect of teaching extends beyond the classroom. Pruning distractions can lead to more focused learning. Finding meaning in movement enriches personal growth. Building relationships with students fosters a deeper connection.

5 Guys Talkin' Athletics and Movement: Ian Basinger, Harrison Goldwyn and Misha Lantsov

In this engaging conversation Matt, Daniel, Ian Basinger, Harrison Goldwyn and Misha Lantsov explore various aspects of athletics, athletic development, and environmental movement practices. They discuss the importance of defining athletics, the role of elasticity in movement, and the significance of arm swinging as a foundational practice. The conversation emphasizes the value of play, exploration, and the ability to access one's physical capabilities in different contexts. The guests also share personal insights and experiences, making the discussion relatable and informative for listeners interested in movement and physical fitness. takeaways Athletics involves skills related to the displacement of the body. Defining athletics can help clarify training goals and methods. Environmental movement practices encourage interaction with the surroundings. Elasticity in movement is crucial for resilience and injury prevention. Arm swinging is a fundamental practice that connects the body. Play and exploration are essential for developing athletic skills. Training should be tailored to individual needs and interests. Focus on the process rather than rushing to achieve goals. Movement practices should be inclusive and accessible to all. The joy of movement can enhance overall well-being.

Daniel Flores: Ape Co Patient Number 0

Enjoy listening to Daniel speak about his time as one of the first Ape Co students. He goes deep into what brought him and keeps him in the space where he is now the COO and a huge part of the culture and community

Rob Lotzko: Gym Culture, Movement Cults and Being Honest 100%

In this conversation, Matt Bernstein, Daniel Flores and Rob Lotzko discuss various aspects of fitness, coaching, and personal growth. They explore the challenges of running a gym, the misconceptions people have about fitness, and the importance of discipline and commitment. They reflect on their experiences with Ido Portal's movement philosophy and how personal life impacts professional practice. The discussion also touches on the evolution of coaching methods, the influence of CrossFit, and the value of investing in fitness. Ultimately, they emphasize the significance of hard work and the community in achieving fitness goals. takeaways People's expectations in fitness are often unrealistic. Discipline is crucial for achieving fitness goals. Investing in a good gym can lead to better results. Coaching is about providing valuable opinions and guidance. Experience in life enhances coaching effectiveness. The fitness community can be cult-like in its dynamics. Personal growth is tied to professional development in fitness. CrossFit has changed the landscape of fitness training. Fitness is a form of resistance against societal norms. The journey of fitness is a gift to oneself and others.

Dr Lance Westendarp: Yoga, Movement and the Shadows

In this conversation, the Ape Co crew and Dr. Lance Westendarp explore the intricate relationship between yoga and movement practices. They discuss the philosophical underpinnings of yoga, the importance of breath, and the concept of shadow work in personal development. The dialogue emphasizes the need for self-awareness, community support, and the integration of internal practices into movement classes. They also address the challenges of self-perception and the role of vulnerability in healing and growth.

PTSD, Movement and a Healing Heroes Journey with Forty Perkins

This conversation explores the journey of personal growth and healing through movement practices, emphasizing the importance of community support, understanding trauma, and integrating various therapeutic approaches. Forty shares his experiences with complex PTSD, and the role of movement in fostering connections and personal development. He also discuss strategies for navigating overwhelm and the significance of creating a welcoming environment for newcomers in movement communities.

Marcello Palozzo

In this conversation, Matt Bernstein and Marcello Palozzo discuss the concept of radical physical education for the 21st century, emphasizing the need for a cohesive and innovative approach to physical education that addresses modern challenges. They explore the importance of physical challenges in contemporary life, the role of emotional expression through movement, and the influence of Carl Jung on movement practices. Marcello also shares insights on how to reach a broader audience, starting points for movement practice, and reflections on the future of movement practices, highlighting the significance of community and emotional connection in the process.

Liav Baron

Liav spent 5 years of her life teaching at Ape Co. She uprooted her life where she taught along side Roye Goldschmidt at "Ido Portal Israel" now called Movement Israel to join our staff and left a lasting impression on the Movement world in the US. She brought so much joy to her teaching and is a large part of how we developed into the people we are today.

Should a Mover Specialize?

Daniel and Matt sat down to discuss Matt's post on social media about the age old question: should a movement practitioner specialize at some point in their lives?

Leah Woods

Leah squatted down with Daniel and Matt before embarking on a European summer adventure. Leah first stepped foot into Ape Co 8 years ago as a student and then later on as a teacher. Here's a little blurb from Leah: I have been teaching full-time for 14 years. As a movement artist and educator, I am committed to cultivating accessibility, creativity, and joy through movement practice. I hold an M.F.A. in Dance and Performance from the University of Colorado, Boulder, where I focused on Somatics, specializing in the Alexander Technique, the Feldenkrais Method, and BodyMind Centering. These approaches inform my multifaceted perspective on movement. My dance background spans West African Guinean dance, Flamenco, and Middle Eastern dance from my youth, and later expanded to modern, contemporary, and ballet during my undergraduate studies in dance at Mills College in Oakland, CA. For over 11 years, I enjoyed a performance career in the San Francisco Bay Area, where I also taught fitness and yoga professionally. Since 2016, I have been an enthusiastic student of Tom Weksler, integrating influences from Contemporary dance, Soft Acrobatics, Martial Arts, and Contact Improvisation into my practice. My introduction to Ido Portal's movement culture in 2018 at the Boulder Movement Collective (Ape Co) deepened my passion for exploring diverse movement disciplines. In my classes, I draw from my extensive training in Pilates, GYROTONIC®, Yoga, and dance, blending these influences to create a dynamic and holistic approach. I am certified as a GYROKINESIS® Pre-trainer and GYROTONIC® trainer, with specializations in the Jump Stretch Board, Gyrotoner, and Archway equipment, as well as an RYT-300. In January 2023, I began the Fighting Monkey 10-month mentorship program, furthering my exploration of movement arts. Starting

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Isabel Kelly

Matt spoke with Isabel Kelly who is a therapeutic deep-tissue bodyworker based in Los Angeles. She moved from LA to Boulder to spend a few years training at Ape Co before returning back to California. She is passionate about helping her clients live pain-free lives. Through her training in Rolfing Structural Integration and other bodywork modalities, she has learned how to offer specialized bodywork sessions designed to heal chronic aches and pains, relieve muscle and fascia tension, improve posture, and enhance athletic recovery. She works with a wide range of clients in her private practice: from professional athletes, to performance artists, postpartum mothers, weekend warriors, and desk jockeys.

Dr. Robert Adams

Robert Adams is a Doctor of Physical Therapy, Movement Practitioner, Teacher, Baker and has a deep passion for handbalancing. Robert started as a student with Ape Co in 2016 when he was teaching Yoga and quickly immersed himself into the world of Movement. Robert’s goal is to help his clients realize what they are capable of and become the best version of themselves. You can find him at https://www.handbalancephysio.com/

Nil Teisner

Matt and Daniel speak with Nil Teisner after the Ape Co 'Beyond Basics' 3 day Movement event. Nil taught a 3 day workshop in Boulder along side of Tina Afiyan Breiova. Nil is a Movement teacher, acrobat, skateboarder and all around amazing human.