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@Olga Yes, but that kind of overt judgements from people isn't really what I was getting at. Always what hold us back is ourselves, we just find convenient reasons to give others that power over us. But rarely have I encountered obvious 'holding back'. It's more about noticing that some people leave me feeling more positive that others. I'm talking about noticing that some people, even if they are well-wishing, facilitate a reaction in yourself that you might feel is negative. Or the opposite. It's not their judgements or their behaviour - but how I feel myself reacting to it. An example: I have a few regular patients who I love. They have sad stories, they are negative and sometimes they're not particularly grateful or nice. But I feel positive after working with them. For some reason (I have yet to fathom) I am left with a good feeling and a smile afterwards. But I have one patient in particular who is lovely and I feel I should leave with positivity afterwards. But I don't. I feel a little down afterwards. I know this all comes from within myself. But these are examples of red lights and green lights, as far as I use the term. I try to make sure I start and end my days on green lights, if I can. I like the expression 'balance between personal growth and mutual growth'. That's a very nice way of explaining relationships.

I have cut and posted a new video on YouTube; click on the link below: Here is an expanded and annotated description of the contents, adapted from the description I wrote for the clip itself, but then I wondered how many people actually read these? Anyhow, please have a look at the video, and all comments gratefully received. This excerpt from a recent Monkey Gym workshop shows a combination of techniques (some from Coach Sommer, and one from Steve Maxwell), with a few refinements of our own. The progressions are: 1. Two leg "deck" squat (essential for older folk to master before attempting any of the more difficult moves: many people find rolling backwards frightening. We use a 'crash mat' in classes so that this fear immediately dissipates—so make sure you have something comfortable to roll back on.) 2. Single leg negative (this is the core movement, done eccentrically, under as much control as you can. Most people find that controlling the last few inches difficult; this is a matter of patterning, activation the glutes in this part of the range of movement, and strength: modern humans are very weak in this essential muscle group). 3. Single leg deck squat (here, momentum helps you out of the bottom position, where people get stuck. If this is you, practise the next element, and return to this one). 4. Timed holds, just up from bottom position (this is Steve Maxwell's contribution: this has been the most useful element for me personally, together with weighted Cossack squats). We talk about the use of power bands, and the necessity of perfecting negative elements under control, before attempting full versions—this advice is given because we are 40--50% stronger in eccentric contractions (here, lowering) than we are in concentric contractions. This fact simply means that negatives are inherently safer, too. As well, I discuss the role of the progression elements in helping to correct ankle pronation, and we get a graphic view of an attendee working hard to achieve this. Thanks Pat! The use of blocks under the heel as training tools and the fundamental role ankle flexibility plays in this exercise is demonstrated and broken down for you. John demonstrates this perfectly. Now to sets and reps: I recommend training these elements twice a week, in this way: Speed skater squats: done the way I demonstrate, work up to five sets of 30" holds Cossack squats: work your weaker leg first, and only match the reps with your stronger leg. 5 sets x 5 reps, maintaining perfect ankle alignment and going as deep as possible Once you feel comfortable with both of these, then try super-setting them: SSS followed by alternate legs Cossack Squats: you will definitely know where your glutes are the next day! Two leg deck squats: 5 sets x 10 reps; Single leg negatives: these can be increased in difficulty by increasing the weight you hold; 5 x 5, in any case Timed hold: start with five seconds x 5 on the weaker leg, and just match this on the stronger one, and do five sets of this element, too.