menu close menu

Four Directions Training Programs

Home › Training Programs

 One on One Training, Group Classes and Workshops.




What Are Your Personal Needs?

• Do you wish to improve the quality of your life and overall health?
• Do you have chronic aches and pains or nagging injures that don't seem to heal?
• Do you need to lose body fat , gain muscle or improve your performance?
• Do you have poor posture, headaches or poor sleep patterns?
• Do you experience low energy, feel sluggish, or have digestion problems?

These are some signs of physical, emotional and nutritional stress.
We live in stressful times, information overload, deadlines, bills, work,family ect.
Stress is the root of many peoples imbalances.
Are you ready to workout smarter, not harder, to increasing your energy and vitality?





To create a solid foundation internally and externally through phases of training.
To improve overall body function with the increase of strength and coordination.
Decrease body fat and weight loss while increasing lean body mass and muscle tone.
Strengthen the immune system, reducing physical and emotional stress.
Correct muscle imbalances, improve posture and learn how to stabilize the joints by controlling the movements to increase performance and improve overall technique.

 Program Design

Four Directions Healing Arts will design an and individualized specific plan to achieve your goal with the use of western exercise, eastern exercise or both. Training is systematic and progressive, from easy to hard, known to unknown, stable to unstable environments.
Types of equipment used will be stability balls, cable, bands, medicine ball, wrist weights, dumbbells, etc.




Phases of Training

 Stabilization Training

Muscle imbalances are caused by faulty movement patterns, poor skill, or technique and receptive movements. An example of a receptive movement would be sitting at a computer which creates postural stress. Rounded shoulders are a very common imbalance creating tightness in the chest and weakness in the back this creates stress on the shoulder joint, neck and spine. When an imbalance occurs the misalignment of the body causes excessive stress on joints and muscles causing pain, stiffness, muscle spasms, and headaches. The end result is injury. We all suffer from some kind of muscle balances and probably don't even know it until you have some unknown pain or injury. To correct this imbalance your program will start with stabilization techniques.
In this approach stabilization training is the foundation of your workout program improving your posture, correcting muscle imbalances, and learning how to stabilize your joints. By controlling your movements you will improve core strength, balance and flexibility by using a lighter weight load with higher repetitions at a slower rate of speed. 

 Strength training

Once you have created your foundation through stabilization training you will move toward strength training, which is designed to attain maximum strength while increasing muscle size and decreasing body fat. You will use a heavier weight load and fewer repetitions with a faster yet more controlled rate of speed.
Strength training is where most people start their training program. However, without the foundation of stabilization training preceding this, it is extremely challenging for the body to reach this higher demand causing more stress on the body and increasing the chance of injury.

 Power training

Power training is designed to increase your reaction time and performance. This is similar to training at full speed how an athlete would train, for agility through quick powerful, explosive movements. You do not need to be an athlete in order to train in this manner, you simply need to be able to control the movements by having completed the first two stages of training.
In this stage, you will use even fewer repetitions and a very fast explosive speed of training. You will be training using realistic everyday life patterns of movement but at a much higher level of demand. It is important to be able to train at full speed for a short period of time to keep your body at maximum capacity.

Types of Training

Flexibility Training
Flexibility training is the key component for all training, correcting muscle imbalances (functional length of muscles), and improving full range of motion.
Increases the ability of the nervous system to properly recruit the correct muscles to produce force, reduce force and stabilize the body in all planes of motion.   
Flexibility training includes three types of movement, static stretching with no movement, active stretching with little movement and functional stretching with a full range of motion.

Cardio is any physical activity that involves movement and elevates the heart rate. It is a style of exercise that places a higher demand on the cardio-respiratory system in order to burn calories, increase flexibility and improve overall blood flow. Cardio will help to minimize muscle soreness, relieve anxiety, fatigue and depression.
Four Directions Healing subscribes to the FITT-E principle of cardio workout – Frequency, Intensity, Time and Type; however, Enjoyment is the key. Cardio is so much more that spending twenty minutes on the treadmill, it can be combined with workouts in creative ways.

Core Training 
The core is the center of your body, center of gravity and where all movement begins. The core must be strong. A weak core can cause low back pain. Because of our lifestyles 85% of Americans suffer from low back pain. We are eating more, moving less and doing repetitive motions, such as computer work all this creates the muscle imbalances, which result in lower back pain.

Balance Training
To improve strength you must put the body in uncontrolled environments such as standing on one-foot and doing complex exercises, this increases the feed back to the nervous system and helps to burn more calories during your work out.
Balance is a component of all movement and the key to all functional movement.

Functional Training  
In functional training you will use external weights that create resistance such as dumb bells, medicine balls, bands etc.  You will achieve optimal gains in strength through full body work outs, which includes legs, chest, back, shoulders and arms. You will train in all three planes of motion – frontal (side-to-side), sagittal (push and pull) and transverse (twisting) to improve overall function.

Hard Qi Going 

This internal training is designed to generate your internal heat, through calisthenics movements such as kicks, punches etc., without using weights. You will use hard physical movements with an internal approach to generating heat and stirring up stuck, stagnant energy creating the proper environment in your body.


Soft Qi Gong 

This internal training uses slow fluid like movement. Soft Qi Gong has more of a filtering effect smoothing out your meridians which are your like energetic roads in your body. Soft Qi Gong relieves pressure off the joints and improves the flow of energy (Qi) and blood.  It is a form of exercise where you find motion in stillness.


Still Qi Gong

This internal training focuses on your breath while standing or being seated.  By quieting the mind and letting thoughts come and letting them go but not attaching to them and connecting to stillness. The goal is to reach a level where the mind and body are one.