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



Russian Kettlebell Classes Return to Nevada City

gallery5By chief instructor Eric Kenyon

Form is Function are teaching group classes in Nevada City again. Our new location is Anderson’s Step it up Dance Studio. Anderson’s is a professional, competitive dance and acrobatic school. I was deeply impressed by their recent demos at the County Fair. Some of our classes will be timed so that parents who have children training with Yesenia the principle instructor, can do effective and efficient exercise while the young ones practice their craft. Others will be designed to increase the power, speed, balance and resilience of the competitive dancers themselves.

Step it up parents and FIF regulars have requested that the classes have a strong fat burning element. They certainly can. FIF’s finely tuned responsiveness to student needs and goals are vital elements driving the outstanding results our students achieve.

We will soon schedule special athletic performance workshops most likely of 4 to 8 weeks duration. We are in conversation with Yesenia Anderson, dancers and parents concerning the goals or purpose of the courses. Join the conversation by calling me at 510-393-2568 or email Here is an opportunity to custom design the results you want from your training.

“Eric’s group classes are both functional and fun! He creates a lively, comfortable atmosphere, full of comraderie. He encourages students to challenge themselves but has a strict rule of “no fear, no pain”, making it clear that strength training involves dedication, persistence, and hard work, but you need never actually injure your body. If you are struggling with a certain movement, he does not let it get you down. Instead he says, “we’ve struck gold!” and proceeds to tailor some exercises to help you get it right. I have never felt discouraged in his class, only determined and excited to be working on whatever challenges I face.” – Corian Po, Nevada City CA

Cory GSQ

Strength & Conditioning for Dance

Juice and Grace w'millThis workshop provides much needed instruction to build precisely focused strength for the improvement of dance. Students attending will learn:

The most effective exercises for increasing a dancer’s strength.

How to increase strength with no increase in muscle size.

Methods to prevent typical dance injuries.

How correct strength training increases stability and hence flexibility and balance for dance.

The most effective exercises to increase the explosive strength needed for jumps and leaps in dance.

How to get more results from less exercise, so more energy and time can be devoted to dance practice and performance.

Libby W cossack

At Anderson’s Step it up Dance Studio

554 Searles Ave, Nevada City

Sunday 11 Sep, 1:00 to 3:00 pm

Instructor: chief instructor Eric Kenyon

Fee: $55.00

All ages

“I have researched and experimented with a large number of methods for increasing my physical capacity as an athlete, and I can say that Eric’s training has been one of the most effective. I find the focus on “natural movements” extremely useful.” – Grace Callaway, dancer and aerialist, Nevada City CA.

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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

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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


Open House at Anderson’s Step it up.

Tracey Push - pForm is Function are co-hosting an open house with Anderson’s Step it up dance studio in Nevada City. Form is Function students, athletes and instructors will demonstrate our Soviet/Russian based methods of exercise, answer questions and take suggestions for the design of future classes and workshops.

Step it up is a very high level, professional dance and acrobatic school. We saw their impressive demos at the Nevada County Fair, and the director Yesenia Anderson saw ours. Now we are working together. FIF will train Step it up dancers and instructors in injury prevention and specialized aspects of strength & conditioning. FIF’s long experience training professional dancers, acrobats, aerialists and other physical performers makes this association a perfect match. We will also present basic exercise classes for parents while their children take acrobatic and dance classes.

On Saturday we will also demonstrate the Functional Movement Screen. This is a series of basic movement tests that predict injury risk. The system includes corrective exercise that improves motor control and balance to reduce that risk. Every NFL player, and many world class gymnasts and runners do FMS testing and correctives every training day.

The Form is Function courses at Anderson’s will be result based. We use input from our students and future students to design the class. The goals of our students will determine what we do. This is a great opportunity to custom design exercise classes to match your objectives, your ability level and your lifestyle. FIF is also conducting special workshops and private classes at Step it up.

Saturday 27 August

9:00 to 11:00 am

554 Searles Ave Nevada City

Anderson’s Step it up dance studio has almost no web or social media presence. What they do have are first class instructors, a mob of very dedicated students, a very large case full of trophies, and a nearly full schedule of classes for two large studios. See you there. – EK


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:

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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

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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.