A Project for Graduates of the
Foundations and Fluidity Programs

Get control over your breath, over your emotions, and over more ease in moving.
Get each class for one week and take them in the order they’re delivered.

Did you know your mind, your breath, and your body have a relationship with each other? 

Do you feel like sometimes they need family therapy? Get it in Toned. Powerfully determine how they interact with each other.

Toned is an intentional, developmental learning opportunity 

  • 1 hour of class time each week with Norman
  • 7-weeks

Important Note: This is not a “drop-in” program.

Please take these classes in the order they were delivered.

In the TONED project . . .

we enter the world of stillness and motion. We become equally comfortable in both physical relaxation and exertion, physiological expansion and contraction, emotional calmness and arousal, and the ultimate, mental quieting and activation. In learning to connect, control and coordinate these seemingly opposing forces we develop the tools to self regulate and create a life that we now have a say over.

Here are the links to register for the Balance classes.

Balance 1: “Toned”

Balance 2: Neurological Dimmer Switch

Balance 3: At Your Beckoning

Balance 4: Enhanced Response

Balance 5: p r e – s i l e n c e

Balance 6: Grounded in Balance

Balance 7: Integrate

Started Live on Wednesday, March 23, 2022, noon-1pm MDT


Consider 

motion in stillness

and stillness in motion

both movement and stillness disappear

        ~ sosan zenji



TONED-Balance

B r e a t h techniques  Resistance training  Movement & Stillness

  • Balance - 7 Weeks

    Dr Allard choreographed a consistent, solid, mind-breath-body practice for you.

    Learn to connect, coordinate, and control using new “dimmer switch” skills that help you intimately “dance” through quiet and active activities at your choice.

The 6 Classes in TONED-Balance

Each week we will . . .

  • B r e a t h e

  • Trace your vagus nerve

  • Explore resistance training relative to Balance and microloading

  • Engage in movement and stillness education

  • Pulse

  • Increase full body, postural verticality


Week 1

Toned 

Experience the full interaction between your mind, your breath, and your body

Week 2

Your Neurological Dimmer Switch (NDS)

Gain some control over the dance between being quiet and being active (self-regulation)

Week 3

At Our Beckoning


Practice using your internal “dimmer switch” moving between being active and being quiet. Gain a powerful, centered calm and readiness for the variations of life. 

Explore why we do ARC breathing (adaptive recalibration)

Find the absolute, foundational importance of SRB (slow reduced breathing)

Bring everything into balance with coherent breathing.

Week 4

Enhanced Response

Practice using your dimmer switch so that you elevate your skill; be ready to use it as you need it.

The more readily we can shift in a healthy resilient manner with the demands of life, the more flexible and stronger our nervous system becomes.

Week 5

p r e – s i l e n c e 

Connect into a state of readiness and find your anchor for creative expression and fun.

Week 6

Grounded in Balance

Find common ground and balance between your inner body and your outer body. 


Start to find broader possibilities between being quiet and being active states.  
Week 7
Refine and Integrate 		Summarize, revisit, listen more deeply

Outcomes


Learn to “tone” and self-regulate the major functions of your body 


Through consistent, daily practice 
you will positively impact your body’s 
physical, physiological, 
neurological, and emotional states 
through this Program.

 

 Overall: In the Toned Project you will . . .

  • Learn several, powerful breath strategies that will be integrated into quiet as well as active activities

  • Experience changes “on the inside” that will impact how you function out in the world 

  • Cultivate the skill to balance physical exertion with relaxation and develop “dimmer switch” control over how you function and show up in the world

  • Tone your nervous system as well as your muscles to regulate how we function in the following 4 ways:

    • Physical – relaxation and exertion 

    • Mind (neurological) – quiet and activation

    • Physiological – expansion and contraction 

    • Emotional – arousal and calm

  • Sense a new strength and vitality within your physical body (muscloskeletal system)

  • Create more control and flexibility over your nervous system

  • Bring calm and quiet to your psycho-emotional body with new tools

  • Feel more of a sense of wholeness that connects all parts of your body