Getting Started

A Personalized Approach

Movement reeducation requires that we know you. The program that we create, and how we teach you, is based on what you personally need to do to strengthen your body and correct poor postural habits. At Fitness Table we know that no two people are alike, hence the need to start the program off with a private Postural Evaluation.

During the Postural Evaluation we will go over the following:

-Your history, injuries, and goals for the program.

-Where your center of gravity is falling and how that affects your posture.

-Address muscular imbalances and begin to teach you how to correct them.

-Get you on the Table! We’ll go over the different positions on the Table, how to place yourself, and how you will be breathing in class.

The Postural Evaluation is one hour long.

Please wear or bring clothes that allow you to move easily. Running shoes are not necessary.

Class Format

Fitness Table group classes are 60-75 minutes long and consist of a warm-up, followed by a series of exercises aimed to strengthen and lengthen your whole body using the unique features of the table. Our work focuses on stabilizing and strengthening the scapula girdle, deep abdominals, spinal muscles, pelvic girdle and trunk in order to support your body with great posture and no pain!

The over 800 exercises in the Fitness Table Method are adapted to accommodate your individual needs, injuries or conditions (as determined in your postural evaluation). All classes are taught by TCP qualified instructors and classes are small, with a maximum of 12 people per class so that everyone gets a high level of personalized attention. Our knowledgeable instructors provide individual, hands-on feedback during each exercise, in order to ensure that you are safe, in proper alignment and are getting the most benefit out of the work.

Through our innovative approach to movement reeducation, our excellent teachers guide, correct, and teach you how to align your body on the table. This gentle hands-on feedback, along with consistent, clear verbal cues gives you an understanding of what your postural habits are, why they are problematic and how to correct them in order to live, move and work pain free and with great posture.

By training on the table you will strengthen your deep core musculature and spine in exceptional positions that would not otherwise be possible. These positions activate the anti-gravity musculature of your spine and trunk, providing significant relief for back problems and injuries. With over 800 exercises in the method, the Fitness Table is effective at achieving long-term changes to your body that will improve your posture, strengthen your core, increase your flexibility and change your life!

The Fitness Table Method is progressive and accessible to anyone from those recovering from injuries to high performance athletes. Everyone begins the program at Level 1 and works from there. Individual progression varies among participants therefore, advancing to the next level is at the discretion of the instructors.

Level 1 / Level 1+

Progressively the participant develops control over his or her posture and the quality of the body’s alignment during all exercises, allowing him or her to take on increasingly advanced exercises without risk. Individual progression varies among participants; therefore advancing to the next level will be at the discretion of the instructors.

-Develop proper breathing technique.

-Gain knowledge of good posture (lengthening of the spine) and the autonomy to practice it.

-Tone muscle groups for posture and endurance.

-Identify motions and gain control of the shoulder and pelvic girdles

-Increase flexibility.

-Attend class 1-2 times/week.

Level 2

Level 2 is designed for those members that have been taking classes at the Fitness Table on a regular basis; attending classes at least twice a week.Individual progression varies among participants; therefore advancing to the next level will be at the discretion of the instructors.

The following parameters are objectives for the participant to achieve in order to move into Level 2:

-Understand techniques for lengthening the spine and anterior line.

-Adjust positions with verbal correction.

-Control tranverse abdominis during all exercises.

-Isolate and control body segments [spine; shoulder and pelvic girdles].

-Increase muscular endurance.

-Increase flexibility.

-Attend class 2 times/week.

Level 3

Please see the following parameters for the Level 3 class.

Individual progression varies among participants; therefore advancing to the next level will be at the discretion of the instructors.

-Increased autonomy.

-Improve alignment and stability of body segments during more demanding exercises.

-Develop muscular resistance.

-Increase strength and endurance.

-Increase memory for exercise sequences.

-Maintain postural control in all positions.

-Work exercises in differing rhythms.

-Increase flexibility.

-Attend class 2-3 times/week.

Level 4

Please see the following parameters for the Level 4 class.

Individual progression varies among participants; therefore advancing to the next level will be at the discretion of the instructors.

-Develop muscular power (speed and resistance).

-Maintain muscular endurance and strength.

-Increase memory for successive motions and longer series.

-Control motions and posture in ALL positions and exercises.

-Control movements with differing rhythms.

-Attain confidence and comfort in the execution of all exercises.

-Increase flexibility.

-Attend class 3 or more times/week.

Special Back Class

This class is for a participant who has not been involved in physical activity for more than five years and/or is undergoing physical rehabilitation. This program is also designed for the elderly.

Please note that all inflammation and pain must be under control in order to attend class with approval from your health care professional. This will also be established in the Postural Evaluation.

Group classes are small, with a maximum of 12 participants per class, thus ensuring a high level of personalized attention each class you attend.

Private Classes

Private session are offered for the participant who would otherwise register in SBC, but requires more personal attention, or who can not register in group classes for insurance reasons.

These classes are specially tailored for  participants who have not been involved in physical activity for more than five years and/or is undergoing physical rehabilitation. This program is also designed for the elderly.

Please note that all inflammation and pain must be under control in order to attend class with approval from your health care professional. This will also be established in the Postural Evaluation.

Teacher Certification

To become certified to teach The Fitness Table TCP Method, instructors must successfully complete a 400 hour course. This course consists of both theoretical and practical training in Anatomy, Physiology, Movement Re-Education, Therapeutic Stretching, and the Fitness Table TCP Method. To continue to refine their skills, instructors are required to attend semi-annual reviews in Montreal, Quebec. These reviews provide an opportunity for teachers to fine tune their knowledge of the method, to meet with health care professionals and attend seminars, and to keep up with the latest findings in exercise science.

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