Free Intros to Results Based Exercise

Form is Function presents, two free introduction classes:
Tuesday 3 January & Tuesday 10 January 2017
9:30 to 10:30 am
At the Aikido’Ka dojo
142 East McKnight Way
Grass Valley CA
Want more results in less time? We will show you how we do that. Sick of time wasted because of injuries? We will show you how we avoid injury. All those attending can get a 2 for one deal on all From is Function group classes, private instruction and special workshops. If you want to get started right away you can join the mid-morning group exercise class right after the intro at 10:30 am.
Zeph des snatch LV
 “It was so awesome. Eric, in just a few classes with you, my strength has grown exponentially. Yesterday I was surprised to find that the weights I usually use at a local gym felt like feathers!” – Laura Holland Belk, Nevada City CA
Tracey Push - p

Injury-proofing your Knees.

libby-fsq-loKnee pain, weakness and instability are common complaints among Americans of all ages and all walks of life. Knee injuries often end careers in martial arts, dance and winter sports. This workshop is a collection of Form is Function’s  most efficient methods we use to heal and protect the knees of our students and athletes. Join us and learn:

To take the strain off your knees by correcting your hip function.

How and more importantly when, to do knee stabilizing exercise.

Extremely dangerous and common alignment mistakes to avoid.

Why building up the size or strength of your quadriceps muscles never worked to heal or protect your knees, and what to do instead.

Nutritional support for the healing and health of your knees and other joints.

At the Aikido’Ka Dojo

142 East McKnight Way, Grass Valley CA

Saturday 1 October, 3:00 to 5:00 pm

Instructor: Eric Kenyon

Fee: $45.00


“I just started working out with Eric Kenyon [at Aikido’Ka] and I’m trying to become a professional snowboarder. One of the problems, as you all know, with snowboarding is our knees. Basically, in 2 1/2 weeks, or so, from doing the training my whole knee pain has kind of disappeared. I’m way stronger from it and I feel better now. I feel like I could take on the whole world.” – Levi Sheldon, nationally ranked snowboard racer, Grass Valley CA

Kelly HSQ




Russian Flexibility Workshop

Megan GSQAt Form is Function we approach flexibility quite differently from what you have seen in this country. FIF students and athletes tend to be very flexible and yet do very little stretching. They also suffer no compromise for this high level of flexibility. Our people are very strong and very stable. Attendees will learn these time efficient, Russian methods of building functional flexibility. Join us at this workshop and learn:

How to increase range of motion quickly by engaging the nervous system rather than attempting to force body structure changes.

Techniques that build stability and mobility at the same time.

How to determine how much flexibility you really need.

Spreading the load, so the stress of challenging movements and postures does not land exclusively on one fragile joint or other structure,

How to be more safe and successful in flexibility focused classes led by others.

Using your breath, gaze, alignment and inner awareness so that your whole body “agrees” on what you are trying to do.

At the Aikido’Ka dojo,

142 East McKnight Way, Grass Valley

Saturday, 17 Sep, 1:30 to 3:30 pm

Instructor: Eric Kenyon

Cost per person: $45.00


 “Eric’s understanding of loaded stretching pushed me so far beyond what I knew, and I have about 15 years of yoga under my belt. The attention to detail and his high level of perception in what is happening in YOUR body is such a treasure. I have always been quite flexible, if not a little bit on the rubber band side of the spectrum. Now I still have all of my flexibility and much more stability.” – Michael Sturgeon, Nevada City CA

Kettlebells and Flexibility

Kettlebells and Flexibility



Off season Strength & Conditioning for Winter Sports.

Evan gold 2014 This course will teach the winter sport athlete the most effective and efficient strength & conditioning in order to excel and win. This is what students attending this workshop will learn:

Which exercises best build the extreme physical power and speed needed for the fastest winter sports.

How to correctly execute those most effective exercises.

How to calculate intensity and volume of work for best results.

The best exercises for winter sport agility.

The most effective injury proofing drills for a long, uninterrupted career in winter sport.

How to program endurance training correctly for the various winter sports.

Evan BBChDL, 285+65

At the Aikido’Ka dojo

142 East McKnight Way, Grass Valley

Saturday 10 Sep, 1:30 to 3:30 pm

Instructor: Eric Kenyon

Fee: $45.00

Evan wake big

Shoulder Restoration Workshop

gallery3This workshop is a an efficient compendium of the most effective exercises and information we use every day for the last 17 years to create shoulder healing, health and strength. At this event you will learn:

Movements and posture that take the strain off fragile and injured shoulders, and so promote healing.

Pain free ways to mobilize and strengthen delicate shoulders.

How to mobilize your upper spine to support natural shoulder function.

Exercises you can do anywhere and any time, with no equipment, to relieve tight or sore shoulders.

Injurious movements and postures to avoid in order to promote healing of damaged shoulders.

Saturday 3 Sep, 1:30 to 3:30 pm

At the Aikido’Ka dojo, 142 East McKnight Way, Grass Valley

Instructor: Chief instructor Eric Kenyon

Cost: $45.00


Beginners Intro to Russian Kettlebell Lifting

Maroo smile rackThis two hour class is designed for beginners who may lack confidence in exercise settings. This is the perfect workshop for anyone who has reservations about jumping into our group classes. Students will practice the basic kettlebell lifts correctly, learn the purpose of each lift, and how it fits into a goal based exercise program. This workshop prepares attendees for a safe and confident entry to any place where kettlebells are used.

Saturday 20 August,

1:30 to 3:30 pm

At the Aikido’Ka dojo, 142 East McKnight Way

Grass Valley


Instructor: Chief instructor Eric Kenyon

Any questions, contact Eric at cell: 510-393-2568 or email:

Zeph des snatch LV



Kettlebell Demos at the County Fair

Cory GSQBy chief instructor Eric Kenyon.

Form is Function are back at the Nevada County fair. This year we will do Russian kettlebell lifting demos again. We will explain each lift, what purpose it serves, and elements of technique and safety. Join us at the Dance Pad.

Libby wmil

Thursday Aug 11th 4:00 pm

Friday Aug 12th 5:30 pm

Saturday Aug 13th 4:00 pm

Sunday Aug 14th 5:30 pm

Here is what you will see and learn:

  1. True strength has very little to do with size and nothing to do with gender or age.
  2. These demos may be your first time seeing correct kettlebell lifting technique.
  3. Get a sense of the kind of results FIF students achieve regularly, including gold medals at the Olympics.
  4. How to get more results from your exercise in less time.
  5. Why anyone can train with us safely and effectively.
  6. All your questions will be answered by me on the mike, or by Form is Function students and instructors one on one in our Q & A session.
  7. You will get to feel the kettlebells in your own hand, this will show you exactly how powerful our students are.
  8.  How to train all aspects of athletics: strength, speed, flexibility, stamina and agility at one time, indeed in one lift.Rita OHIf you like what you see you will be able get info about upcoming workshops, and get a Nevada County fair discount on group classes or private training. See you there! – EK

Form is Function at The Nest

theNest122U with tag(2)  image (8)

By chief instructor Eric Kenyon

Form is Function is honored to be teaching at The Nest in Grass Valley California. The Nest is an organization that supports new mothers (and fathers) with parenting classes, nursing and birthing classes and maternity focused exercise classes.  The Nest is a beautiful and quiet Gold Rush era location in downtown Grass valley. Form is Function’s offering is a weekly class designed to make the physical lives of mothers easier, more efficient and less painful. We do that by connecting to the ancient and powerful Russian tradition of female strength.

In this class we show our students how to use alignment, breath, gaze, mental focus and even facial expression to maximize their bodies naturally for greater strength, safety and efficiency. This practice supports new parents by enabling them to conserve energy, get more done in less time, take stress away from existing injuries, and be less exhausted by physical work and stress.

Exercise & Mother Russia

Thursdays 5:30 to 6:30 pm

At The Nest, 107 West Main Street

Grass Valley CA

Instructors: Eric Kenyon and Amy Zuhlke

$15.00 per session, $60.00 for 5 sessions, discount for couples, babes in arms may accompany.

Beginner’s Intro to Russian Kettlebell Lifting


“This workshop is especially designed to teach beginners who may lack confidence in exercise settings. This event will prepare attendees for a safe and confident entry to any place where kettlebells are being used.”

Saturday, June 25th

1;30 to 3:30 pm

At the Aikido’Ka dojo

142 East McKnight Way

Grass valley CA

Instructor: Eric Kenyon


The Year in Review and what’s New in 2016.

By Head Coach Eric Kenyon

Cat 2 w'mill
2015 was an exciting year for us at Form is Function. Our students are making progress toward their goals faster than ever. That is very important to us. In fact it is the only important thing. Local clinicians, chiropractors and physical therapists sent us a very large number of referrals last year. At a group class you may find half the people there were sent by their chiropractor. Why would a chiropractor send his or her patients to Form is Function?

1. Seven years of noticing that Form is Function’s are the only group classes in our area where nobody ever gets injured.

2.. Seven years of noticing that chiropractic adjustments preformed on Form is Function private and group exercise students last longer.

3. Seven years of noticing that Form is Function private and group students heal quicker, and make more complete recoveries than other patients.

4. Seven years of noticing that often patients who are making no progress suddenly make breakthroughs when they start training with Form is Function.

How do we accomplish all this? That is for another article. For now it is enough to know: at Form is Function we work with your clinical needs, not against.
Another exciting spectacle is the continuing effect our instruction has on local martial artist’s, especially Aikido practitioners. We have been teaching strength & conditioning at Aikido’Ka of Grass Valley for nearly five years. Here are some of the results achieved by our Aikido people:

1. Decreased incidence of injuries.
2. Increased full body strength, up to 200%.
3. Faster progress learning Aikido skills.
4. Increased endurance in Aikido and everything else.
5. Improved healing of old injuries.
6. Increased enjoyment of Aikido.
7. Improved ability to demonstrate and teach Aikido.

In the realm of professional athletics Form is Function athlete Evan Strong followed up his Gold medal at the 2014 Olympics with an impressive 2014/15 snowboard racing season. Among other triumphs Evan won gold at the Nationals and at the World Cup in the new snowboard racing discipline of Banked Slalom. In the warm months Evan achieved world ranking 14th in ocean wave surfing, newly designated an Olympic sport! Evan has already won gold at the Europa Cup and World Cups this season, and is headed for a very busy winter, including his 5th X Games.
In the three years plus I have trained Evan he has steadily upgraded his estimate of the importance of the training he does with FIF. Here are some links to an article and two audio interviews about Evan’s strength and conditioning training.

Form is Function has a small but very dynamic crew of pro snowboard racers. We’ll keep you posted on what is shaping up to be an excellent season of snow and snowboarding.
2015 saw several important visits by our colleague Ron Jones from Valencia. Ron presented unique exercise workshops introducing his Circular Restorative Arts, Indian Club Basics, La Sierra Calisthenic, and a fascinating historical presentation entitled The Golden Age of Exercise. Ron’s cutting edge instruction substantially increased the abilities of FIF staff and other local health professionals serving our community.
In 2016, our 8th year in Nevada County, look for more Indian clubs and more La Sierra type calisthenic in our group classes. More importantly, look for even faster and more dramatic results in private and group training settings. We are now teaching thirteen group classes per week in Nevada County, and more to be scheduled soon. – EK