Frequently Asked Questions About my classes & Sessions

 A movement assessment is a comprehensive evaluation that I conduct to analyze how your body moves and functions. It's the foundation of my personalised training approach at EMC Personal Training. I do not diagnose, your body is telling me a story. Here's what a movement assessment may involve: 

• Movement patterns - How you perform basic movements like squats, lunges, overhead reaches.
• Posture and alignment - Identifying imbalances or compensations your body has developed.
• Mobility and flexibility - Range of motion in key joints and muscle groups.
• Stability and strength - How well you can control movement and maintain proper form.
• Pain points or limitations - Areas where you experience discomfort or restricted movement.
• Stress levels - This impacts our body more than we realise and it's important to know, and how you deal with it, how it presents itself on the body. (yup, this can get deep!)

• I observe you performing various functional movements.
• Document findings on a detailed assessment form.
• Look for common issues like upper/lower cross syndrome, shoulder restrictions, hip imbalances.
• Assess how your daily activities (like desk work) may be affecting your movement and give you tips on how to improve it.

• Personalized approach - No cookie-cutter routines; your program is built specifically for your body's needs.
• Injury prevention - Identifies potential problem areas before they become injuries.
• Targeted results - Addresses your specific movement dysfunctions and goals.
• Progress tracking - Provides a baseline to measure improvement over time.

Based on your assessment, I create a tailored program that might include: 

• Corrective exercises for imbalances.
• Functional movements that improve daily activities.
• Hypopressives for core and pelvic floor health.
• Mace or rope flow for dynamic movement patterns.

The beautiful thing is that every single person who has completed a movement assessment with me has become a paying client - because once you understand what your body needs, the path forward becomes clear!  

Imagine a medieval weapon, a dance, and functional strength training had a baby — that’s mace flow. It’s a steel mace (long handle, weighted ball on one end) moved through a series of flowing, controlled patterns. It builds strength, mobility, coordination, and makes you feel like a warrior… minus the chainmail. 

 Absolutely not (though you will look cool). Mace flow trains your body to move as one connected unit. You’ll improve grip strength, shoulder health, core stability, and rotational power — which translates into better performance for sports, daily life, and yes… carrying all the shopping in one trip. 

Nope. Mace flow is scalable for all fitness levels. We start with the basics, focusing on form, control, and breathing. The mace might look intimidating, but the magic is in learning how to move with it, not just swing it about like you’re in a film. 

Quite the opposite — when taught correctly, mace flow can actually improve back and shoulder health by building strength and mobility through those joints. I go at your pace and make sure your body is ready before progressing to trickier movements. 

Lighter than you think! Most beginners start with a 3–4kg mace, which feels very different to a dumbbell thanks to the weight distribution. The challenge is in controlling it, not lifting it.  

Not really. While they share some movement principles, mace flow is unique because of the lever length and offset weight, which create a whole new challenge for your muscles and nervous system. Plus, the flowing sequences add a mind–body connection you don’t always get with traditional lifts.  

Yes — but not just in a “how much can you bench?” way. You’ll gain rotational strength, grip endurance, shoulder stability, and fluid control over your movements. That’s strength you can use, not just pose with.  

Absolutely. Mace flow plays nicely with strength training, running, swimming, yoga, you name it. It’s brilliant as a warm-up, a mobility session, or a full standalone workout. 

Not unless you’re already a circus performer. I start simple — the flashy stuff comes once you’ve nailed the foundations. Think of it like learning to dance: you don’t start with backflips; you start with the basic steps.  

It’s addictive. You’ll find yourself smiling mid-session without realizing it. There’s something deeply satisfying about moving with a mace — it’s rhythm, strength, and a bit of play all rolled into one.