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

By Head Coach Eric Kenyon

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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

The Golden Age of Exercise

RJ NYCRon Jones, one of our favorite teachers, leaders and innovators in the fields of health and athletics, will be visiting Nevada County again in mid October. Join Form is Function at these unique events:

Lecture and discussion led by Ron Jones of the Lean Berets, on youth physical education.
Friday, October 16th, 7:00 to 8:30 pm
at Aikido’Ka, 142 Easy MicKnight Way, Grass Valley CA.

Restorative, Indian and Persian club exercise class, taught by Ron Jones.
Saturday, October 17th, 9:00 to 11:00 am
Pioneer Park, 421 Nimrod St, Nevada City Ca
near the bandshell.

The La Sierra high school PE program, exercise class taught by Ron Jones.
Sunday, 5:00 to 7:00 pm
at Aikido’Ka, 142 East McKnight Way, Grass Valley CA.

Only $40.00 to attend both workshops.

Ron’s Indian club exercise instructional DVD will be available for only $20.00

Cash only.

Hosted by Form is Function.
Any questions call Eric Kenyon at 510-393-2568, or email


The Habit of Strength, Part II.

Heart side-press loIʼve been thinking about the habit of strength lately, and observing it in my students. What is the habit of strength? I am using that term to describe real, useful, comprehensive, and omnipresent strength. This is the kind of strength all of our diligent students have at Form is Function. Real strength is strength that is plainly demonstrated. Nobody wonders if the student is only strong in one  arcane or non-typical action that may be demonstrated. A good example of real strength is a correct and heavy, barbell deadlift. Useful strength is the ability to use that deadlift strength outside the gym or exercise setting. Lifting bags of concrete into your car for example. Pushing large rocks off a roadway is another. Comprehensive strength is strength you can use everywhere and for all purposes. Form is Function students are strong in all natural movements and postures. If you are weak in a common situation, you do not have comprehensive strength. Omnipresent strength: You are always strong, even if you are tired, sick, scared or hurt. Even when there is no warm-up or warning. You have a surplus of physical power that you can call upon.

Here is part of a post I wrote in August of 2012 while teaching outdoor group classes:

“Everyone did heavy and excellent goblet squats. Many of The ladies went VERY heavy, with rock solid technique. Libby, Danielle, Kate and Nolita did squats with the 53 and 62 pound kettlebell, and alternated with double 30ʼs. Britt used the 80 pound kettlebell. Lindsey usually uses the 80, but scaled back to the 62 on this evening. Those weights are impressive. But I have seen heavy lifting before. The really satisfying thing for me was the calm and confident manner in which these ladies went about their work in the greenhouse heat. No words of doubt, no scared faces, only a quiet, intense focus. The women helped each other get into position, and moved with perfect form. These are the marks of people who have developed the habit of extreme strength. Fear and hesitation are long gone, all that remains is pure power.”

There may be much more to this conversation. We have marveled at “effortless strength” for instance. I have observed the habit of strength in the last few days and weeks. My student Heather sprained her ankle quite badly the other day, she canʼt put any weight on it. I went over to apply tractioning. She was a bit dazed, but very pleased with the strength of her uninjured leg, which enabled her to be impressively mobile. While I was there Heather did a competent sort of one-legged-crab-crawl through her house with a lap full of computer equipment, and hopped around the kitchen on one foot with good control and no fear. We also did some kettlebell lifting, she experimenting with various seated positions for the military press. Heather is practicing the habit of strength. You could say she has mastered it to an impressive degree, and that mastery is serving her very well.

My Long time student Louise was riding her bicycle at a good clip on a desolate road recently, and went into a pot- hole. She launched over the handlebars and landed on her hands. This kind of accident can cripple a person. I should mention Louise is in her late 60ʼs. She stood up, did a quick inventory of bike and body and cycied on. Her companions never knew she had fallen. Louise had barely a scratch, and no pain from that incident. She credits her diligent work in group classes and private sessions with Form is Function over a period of four years. Louise draws a clear connection between her very substantial increase in strength in our basic drills, and her impressive resilience in the crash. Besides not being hurt at all, she was not scared at all. This is the habit of strength.

– Eric Kenyon

Restorative Wand Workshop with Ron Jones

By Eva Riihiluoma

Last Saturday the students of Form is Function had a wonderful opportunity to explore a style of restorative movement with Health Wands.  We learned basic forms with light wands and were introduced to meel clubs, leather (!) kettlebells, and sand disks.  As far as the techie stuff, here’s a blog post from Ron’s page, featuring some great video.

10959885_10153133319764653_6559842747591620468_nFor myself, I found that the free flow of working with the clubs to be a very complimentary exercise to do in tandem with kettlebells training.  I work a lot with my hands, playing instruments, making jewelry, and computer work.  In the past few years I have begun to feel a certain stiffness, soreness, and strain with certain movements.  Also with sitting to these tasks for long hours.  Discovering this movement style is exciting for me.  Doing a few clean and press sets is wonderful to get the blood flowing if I have been sitting, and now this adds another tool in the belt.  Just yesterday after some hours of jewelry making I put on some music and practiced some of the forms, the restorative benefits were felt pretty much immediately.  Thanks Ron, hope to see you back up our way!

Increase your Strength and Health in 2015

Another year has rolled around. Our clients and students are impressing me more than ever. Form is Function’s most high level athlete, Evan Strong continues to win medals in the most challenging snowboard races worldwide. A silver in the Europa Cup and a bronze in the World Cup, in a brand new snowboard discipline: Banked Slalom, are his latest. Closer to home, students who exercise mainly for health and quality of life are making similar progress. They are getting stronger, more confident, and more adept in diverse activities such as heavy stonework, yoga, Argentine Tango, and Ecstatic dance. Our recreational athletes are excelling in Aikido, Karate, basketball, road bike racing, and more. Our people are looking more and more amazing in private sessions and group classesgallery3 it is true, but the important part is the transfer of capacity and movement skill that makes life better. Form is Function instructors have been especially diligent in the area of safety, injury proofing, restorative exercise, and post re-hab. This is the secret to the great progress our students make. They don’t get injured, they don’t miss training, or practice, and the results pile up over time without interruption.

The Lean Berets- Restorative Health and Wand Workshop

The Lean Berets will be joining Form Is Function again in NorCal for a Restorative Arts Workshop on the classical use of “Exercise Wands.”  This will be an outdoor natural workshop that covers some basics on the history of both Eastern and Western philosophies of use plus lots of hands-on practice with individual drills, short combined flows, and one longer historical Chinese routine.

Exercise Wands have a rich history in restorative arts fitness.  Wands have been used for thousands of years to help optimize shoulder and spinal movements plus build overall health. The upper body wand exercises will also be combined with some lower body stepping patterns with some of the drills making this simple tool a complete mind AND body activity.

  • Date: Saturday, June 21st
  • Time: 5:00-7:00 PM
  • Place: Pioneer Park, 421 Nimrod Street, Nevada City, CA 95959 (Near Bandshell Area)
  • Cost: $35.00 (Includes Course & Exercise Wand)

Gold Medal Athletics!

My athlete Evan Strong just won gold in snowboard racing at the Paralympics in Sochi Russia. I spoke to Evan soon after his event, and he is even more emphatic that our strength and conditioning training has improved his racing immensely. You can see video of Evan’s last run here:

Here is a radio interview with Evan Strong and I, with my colleague Ron Jones of the Lean Berets:

Here is a link to the FIF Facebook page. We have several photo albums featuring Evan and I conducting his training.
Form is Function

Stay tuned, things are changing fast around here. For info on individual training, organizing special workshops, etc… call Eric Kenyon at 510-393-2568, or e-mail

Be in touch! – Eric


How you can Get Better at Everything, Faster than Everyone Else.

Here is  a very illuminating conversation from the Facebook event page for the Beginner’s Dynamic Strength class. The events described show how complex movements are built on a foundation of simple or fundamental movement. The learning curve of a complex movement can be very short for someone who has competence in the fundamentals. The learning process can be needlessly long, difficult or injurious for those who are dysfunctional in the foundational movement patterns. This is the essence of why FIF students are so shockingly strong for their compact size: fast, flexible, tireless and resilient. They also stand out as mastering complex movement such as dance, acrobatics, juggling, martial arts, yoga, acro-yoga and other activities much faster than their peers. They often arrive at these classes more adept than their instructors, They regularly surpass their instructors in these activities within a very short time. Enjoy. – EK

PS: “Heavies” is the name FIF instructors have given to our regular students at Aikido’Ka.


Eric Kenyon Sfg- Cassidy is traveling, so it’s Libby and I teaching tonight. Libby has the advanced, I’m taking the beginners.

Libby- Push-ups: if you think you can’t do them, I will show you that you can. If push-ups are easy for you, I will give you some challenging variations.

Eric Kenyon Sfg- Libby was talking about one-leg deadlifts and other balance challenges last night. Heavies, be ready for that

Gabe Cuppet- The one leg dead lift is perfect for Aikido, it’s the fundamentals for taking a front roll correct. Strength, balance, and form are all incorporated in this lift to produce a higher level of ukemi.

Frank Bloksberg- Yes, we’ve been using one legged deadlifts to get people strong and balanced enough to take extremely easy and safe front rolls. So, bring ’em on!

Gabe Cuppet- After doing some research I have found that the military press is the complimentary workout with the 1 leg dead lift. As we roll we create what is known as ” the ring of iron” with the arms. This creates a rounding effect that allows one to smoothly roll starting on the arm and curving across the back. The millitary press strengthens the arms and shoulder in a way that helps protect this part of the body in these dynamic movements, also making the back strong to protect the spine during a roll or throw.

Eric Kenyon Sfg- Beautiful Gabe! Sensei Frank made a short and brilliant demo of the relationship of one leg deadlift and ukemi, today at the advanced class. He had us all try it, twelve people with almost no martial arts experience, but solid mastery of the 1LDL. We all nailed the ukemi after about 3 minutes of instruction. Frank shot some video, I’m looking forward to seeing it. I would like to see more Aikido fusion demos in that advanced class.

Gabe Cuppet- Wow! I’m speechless.

Frank Bloksberg- That was an incredible experience. I thought the experiment would work, but I was shocked at how  well. It was really something. I’ll get the video completely as soon as I can.

Gabe Cuppet- Boom! After even more research if found that the dead lift in general is the most efficient way to protect the lower back form impact, this is super important for Judoka and Aikidoka! Protecting the spine during impact is a important key to ukemi. the glutes actually support the lower back, so as we roll or fall the glutes, quads and calfs are fully engaged to protect the spine and lower back. This is where the impact of front roll is absorbed, lower back and spine. Strong dead lifts activate all these stabilization muscles, totally protecting the spine in general and allowing fluid to enter the spine for flexibility. Wow! What were are doing is armoring the entire body with one movement.

Eric Kenyon Sfg- That’s right Gabe. The deadlift is the primitive, foundational, “root” movement that supports all other movement, and static strength as well. It is a simple hip extension, the most powerful movement a human can do. The feet are on the ground and the weight is in the hands, so everything in between exerts high force. There is not one human activity which is not improved in quality and capacity by correct practice of the deadlift. That is why every one of our student’s education starts with the deadlift, and why all of our athletes do MANY. My son started with deadlifts at 6 months old, and so has every human that ever existed. I didn’t teach him, he taught me. My student, pro snowboarder Evan strong does deadlifts. That’s what we did at his first session. That’s what he is doing on the front of the sports section in the Union last month. So now everyone knows my secret, LOL! I’ve been in this business for 14 years and I find extremely few people have the courage, intelligence, or work ethic to apply the deadlift correctly. So ironically, I predict my “secret” will remain essentially mine alone for decades to come.