What is ESSENTRICS®?
ESSENTRICS® is a full body, functional movement exercise that emphasizes eccentric muscle conditioning to improve strength, flexibility, active range of motion, posture, balance, joint and back health, among other benefits.
Founded by former professional ballerina, and NY Times bestselling author, Miranda Esmond-White, ESSENTRICS® is based on fundamental Pilates principles, but builds on the benefits of Pilates by combining it with ancient the practices such as Tai Chi, and incorporating modern insights from neuroscience and kinesiology.
The resulting workout is comprised of dynamic, full-body, sequences made up of powerful —deceptively simple — body-intuitive movements that dramatically improve strength, mobility, balance, posture, body awareness/control, and relieve aches and pain in the body.
ESSENTRICS® teaches us to use our bodies optimally, whether for the physical demands of athletic performance, or simply for moving with strength, ease, and injury-prevention in daily life.
Workouts leave you feeling strong and grounded, but also loose, limber, and light on your feet.
Who would benefit from an ESSENTRICS® workout?
ESSENTRICS® is adaptable to help you achieve a vast array of health and fitness goals: from cross-training a sport or high intensity exercise, to the full spectrum of benefits from a low-impact strength and conditioning program. Workouts can be customized to challenge you —safely and effectively— in whatever physical condition you find yourself today, and help you improve it.
Whether you hope to:
Develop foundational, full-body strength, range of motion (mobility), and flexibility
Improve balance, body awareness/control, and coordination
Decompress the spine, build functional core strength and strong posture
Cross-train a sport or other form of exercise
Balance your muscle strength or rehabilitate muscle atrophy
Relieve physical aches and pains of all kinds: from hip and back pain to frozen shoulder and trigger finger
Treat your body to revitalizing, mindful movements incorporating shapes and sequences shown to support brain health
Relieve mental and emotional stress by taking part in a flowing, musically engaged workout that invigorates the body, and lifts the spirit…
ESSENTRICS® is right for you.
about the ESSENTRICS® workout experience
A typical ESSENTRICS® class is roughly 85% dynamic standing movement sequences, and 15% floor and/or barre work, though these ratios can be adjusted. The movement sequences are designed to move the entire body, through all planes of action, using natural human movement patterns — pushing, pulling, reaching, crouching, rotating, extending — but stylized to push us to move more and make bigger physical shapes than daily life might demand, so that they become an enjoyable flow that challenges our body and brain, and to transform them from something that could feel pulled straight out of a physical therapy checklist, to an empowering, centering, mindful , and most important, enjoyable movement flow.
Floorwork involves strengthening and isolation exercises, reminiscent of a mat Pilates class, as well as some stretching.
A few more details:
There are no static/"held" poses, and no inversions or positions that require the bearing of weight on our hands/wrists.
The workout is performed to music that complements the movement sequences, but there is no dance “performance” element
We may use yoga mats for floor work and stretching, but otherwise, no special equipment or props are needed.
The workout is ideally performed barefoot. This is important as foot strengthening and activation of muscles and the nervous system through the natural movement of the feet is a great benefit of the class, in and of itself. However, the use of shoes will not preclude your participation in the class.
Please wear clothing that encourages your fullest, freest, most expansive movement.
What is eccentric conditioning?
Muscles have two actions: they contract and relax. But they can contract in different ways. When we eccentrically contract our muscles, we contract them as we lengthen them. Most forms of exercise emphasize concentric muscle conditioning, which is based around contracting muscles as we shorten them. The benefits of training the muscles eccentrically are vast and well documented. (I encourage you to do a quick PubMed search.)
But for fundamental health and performance purposes, by focusing on actively lengthening our muscles, and working them in their lengthened state, ESSENTRICS® promotes muscular strength and flexibility, which gives it several advantages over (or in conjunction with) more traditional concentric training methods, that make the muscles shorter and less flexible, and therefore arguably more prone to injury. Also, when we eccentrically train the stabilizer muscles of out joints, we can dramatically increase the stability of those joints, which is key to the healthy performance of that joint.
If one typically performs concentric strength training, ESSENTRICS® has the added benefit of challenging the muscles in a new way, creating a very different neurological puzzle for the body, and helping us teach our muscles to relax and lengthen under control, allowing for fuller fiber recruitment and activation.
Testimonials
“Julie is an amazing instructor with a genuine gift. Her classes have helped me to become more aware of my stress patterns, discover and target weak areas in my posture, and begin to increase flexibility and range of motion across my body. I was able to feel significant improvement in my after my first session, and by the third my posture had begun to improve.
Julie is insightful, unfailingly positive, and possesses a deep understanding of body mechanics, tension and compression, as well as the Essentrics material. Julie possesses a true passion for body awareness, health, and growth, which shines through in the way she conducts her classes.
Julie’s workshops focus on improving core strength, relaxing overtaxed muscles, and increasing flexibility and overall range of motion. I would recommend both Julie and Essentrics for anyone seeking a happier, healthier body, especially dancers and other athletes that may have hidden stress stored up."
- Bryan Dickerson
“I have been suffering from lots of aches, pains, and stiffness in my whole body for many years, especially in my joints and certain muscles. I had heard that eccentric movement could relieve stiffness as well as joint and muscle pain. I decided to join the Essentrics class offered at the UCSF fitness center, especially when I learned it was meant to help improve balance, posture, and coordination, and at the same time promote relaxation.
After attending the class for about 6 sessions, amazingly, most of my physical problems disappeared. I can definitely feel a difference in the looseness of my body after doing these workouts. I go to class weekly now, and do any movements I can remember on my own on other days. Now I have more energy to get through each day and feel an enhanced quality of life over all.
I have an excellent instructor, Julie, who also teaches us movement with a clear and detailed explanation; I am really appreciative and enjoy her class.”
-Mary Go Chong
Julie has profoundly changed my posture, comfort in my body, and balance. She’s helped me to find my true mobility so that I am gaining strength instead of reinforcing compensations. Our work together protects me from injury while giving me the tools to excel at the sports and activities I love.
Julie worked with me one-on-one using her knowledge to find exercises that resonated with me. She is respectful and open, and I knew I was in capable hands. She persevered even as it took me time to perceive the imbalances that were affecting my joints. With a greater sense of body awareness, I’m now building optimal strategies for alignment and movement.
Julie taught me how to engage my abs to counterbalance my strong tendency toward gripping back muscles and flaring ribs. As a result of better alignment and breathing techniques, I’m improving pelvic floor health and am now able to create the intra abdominal pressure (IAP) necessary to protect my spine while achieving balance and core strength.
Set to great music, Julie’s offers fun, challenging, and accessible Essentrics classes for participants of varying levels of experience and mobility. Her passion for dance, functional strength, and the joy of movement come through in her instruction. Julie is also an excellent resource for foot health and brings her experience to class.
I’m grateful to Julie for the changes she has helped me to achieve in my body and highly recommend working with her for your own success.
-Melinda Baughman
“I wasn't familiar with Essentrics before stepping into Julie's class, but it quickly became my favorite gym class. She is a fantastic instructor who brings fresh and focused energy, teaching fluid movement sequences that are fun, accessible and set to great music. I feel more relaxed and invigorated at the end of each class!"
- Lars Kim
“I am writing to express my gratitude for Julie’s Essentrics workout at UCSF Mission Bay. When I started Essentrics I was recovering from a broken left ankle and problems from an arthritic right knee, plus other issues.
It was very difficult for me at first, but due to Essentrics stretching and patient encouragement from Julie, I have progressed a lot. Not only am I gaining more physical strength, I have learned through Essentrics how to integrate a new awareness of my body mechanics into my daily life.
I recommend Julie’s Essentrics workout to anyone who wishes to increase their physical strength and well being.”
- Christopher Sabre
“I have been practicing Essentrics regularly with Julie for over 3 months. Essentrics has helped to loosed up my body and make me feel freer in my movements. Also, Essentrics is sharpening my balance. I also practice yoga. For me, Essentrics is a great complement to my yoga practice.”
-David A.
Julie Loder's Essentrics classes are equal parts gentle and energetic. I had never experienced Essentrics before and Julie provided a simple and fun entry point into the style.
As a former dancer and yoga instructor, I really appreciate Julie's mindful, anatomy-based approach to moving. She clearly knows a lot about the body, and is very mindful about injury prevention. I never have to worry about hurting myself because I know I am in Julie's capable hands. I always leave feeling more stable, balanced and toned after class.
Plus, her playlists are awesome! Julie's classes feel less like a workout and more like an hour of creative dancing in slow motion, and the best thing is that anyone can do it! I love these classes!
- Sarah Cronin, Sarah's Yoga for Every Body
“Julie is an amazing instructor. I was fortunate to see a notice about her class, and was hooked. Essentrics can look easy, but it really does work your muscles. I was immediately impressed by Julie’s professionalism and dedication, as were two friends I brought to class. She also plays great music!”
-Marcy Yusavage
"Julie’s class is a must for anyone looking to maintain strength and flexibility. Throughout the workout, she has us look at small details like a pelvic orientation or tilt in posture and take note of how critical that is to our back health. Feet, which typically don’t get enough attention are worked in this class, as are ankles and calves. The routines are as graceful as dance but as difficult as lifting weights.
Julie challenges us to stop looking in the mirror and focus on what the movement is telling us about our body and how it works. She uses effective cueing which I find important and helpful.
This is a great class for people who sit at computers- it will help you open up your chest and back which I’m sure it needs! But it is also for people with bodies which suffer from aging, disuse and injury. This means all of us!"
- Donna Rodriguez, retired nurse, active grandparent, elder caregiver, and loyal Essentrics and Julie Loder fan!