This Alextech fitness course is focused on building muscle and bone mass to combat aging.

We all need it! 

Whatever your age and fitness level, building and maintaining muscle is important

along with building general fitness and mobility. 

Now is the time to begin.

Muscle and bone declines with age

and it's more serious than you think

We all lose muscle mass as we age – 5lbs (2.5kg) per decade. The fat goes on in its place so we often don't notice this until it's serious.

Muscle is crucial for every aspect of health! It turns out that muscle isn't just for moving us around - it also produces health promoting hormones. So more muscle strength is a health marker for every other symptom of aging. Look after your muscle tone, and you do much to look after your health also. 

Muscle loss is reversible -  but only with intense muscle training! Just walking or running isn't enough. Lifting weights, doing strength training to failure, or using resistance bands or body weight exercise all have been shown to reverse this. You can get strong again at any age!

Bone loss is also a huge problem. In the UK it is estimated that one in two women and one in five men aged over 50 will have an osteoporotic fracture in their lifetime. This increases your risk of falling and mortality.  

The solution for osteoporosis is weight bearing exercise, stimulating bone to be recalcified. You can reverse osteoporosis - or its precursor - osteopenia. 

"I can feel the power in my legs as never before; with stronger muscles I can bring myself into balance easier."

"My whole body is in a better shape.😊"

"I have visibly more tone in my arms, abdomen, and legs."

"What seemed impossible became possible!"

10 module course will begin again 21st May 2025

Email me to express interest and to book.

Only for those who have completed AOTT, TTO or BSC to chapter 14

Alternate Mondays.
5.30-7pm UK time.

All sessions recorded so come in person or follow along in your own time.

Sessions will
incorporate. . . .


Transform your awareness of AT work in stronger activity!

  • Body weight work (yoga / fitness / calasthenics-type exercises)

  • Kettlebells and free weights

  • Resistance bands

  • Cardio for the heart

  • Taking muscles to failure (Deep Fitness - for those who wish)

  • Hanging work

"My understanding of the myofascial lines deepened; and my knowledge on oppositional forces got clearer, so I can use my strength more efficiently."

"To my great surprise, I LOVE lifting weights with the pulls! I find it very calming and expanding."

"I am much more aware of the importance of good tone in the whole body and how to find it from deep inside."

AlexTech underlies every move

Spatial awareness, embodiment, breath and stability are always primary to movement.
For total body engagement on every move, all moves are directed through the myofascial lines.

  • Each session focuses a set of directions and pulls

  • Every session includes Penelope's recent discoveries

  • We'll catch up on anatomy of the directions involved

  • Then wake up our directions with a warm-up flow

  • Then more challenging flows working cardio and strength

  • And finish with Deep Fitness work

Build up fitness flows to do at home

We'll do fitness flows for Deep Fitness, Kettlebells, Resistance bands, and cardio workouts. 

Plus FM's procedures as a fitness flow. Discover why those early teachers were so strong!

Tailor it for your body

Every move can be taken at your own speed. 

There will be options for all fitness levels, so you can do it at your level.

Get your questions answered.

"You model an anti-perfectionist mindset, - “just do what you can” - when you’re injured or ill."

"This course has been super-helpful. I can be more aware of my whole body when exercising. The anatomy info was key."

"After the sessions I feel more strength and confidence, physically AND psychologically. As a skinny person ’Im used to feeling rather vulnerable, soft and “delicate" so this has been extremely helpful."

Penelope's health and fitness story

and why this course came about!

Coach

Penelope Easten

Why run a course on building muscle and bones? For 33 years I struggled with chronic fatigue and couldn't exercise. Life was stressful and I burnt out twice. In 2008, I finally sorted the CFS and began to build strength and mobility. Discovering the pulls (through Jeando Masoero's work) was a key part. Since then, keeping fit and getting stronger matters a lot to me! I've explored it through yoga, swimming, belly-dancing, walking and some running. In 2012 my daughter got seriously into fitness work and weight lifting, and it intrigued me to integrate this with our AT approach. Do we always need to do less?
The Alextech fitness course ran twice in 2021 with great success. In Autumn 2021 I began to explore Philip Shepherd’s Deep Fitness - a meditative process of taking muscle to failure to build strength fast and improve health markers also. As I began to build muscle I felt stronger in myself, more stable, and with better balance.
2022 was tough. I was exhausted - the previous 6 years of writing the book, and running and filming online courses finally caught up! I got Covid in March, and then once recovered and back to fitness work, I got hamstring tendinopathy with intense pain on stretching or bending. I kept hoping it would heal itself. Then this February I twisted my ankle, couldn’t walk and realised I needed help. One session with a physical therapist was all it took. She got me doing bridges – lots of them – for my hamstrings, and showed me a new way of thinking about proprioception for stabilising the ankle joint. (Really interesting!) After a few months I felt strong again and resumed my fitness work.
But there was another shock to come. The PT suggested that, with my health history of little exercise and high stress, I had better get my bones checked. She was right - I had moderate osteoporosis in both hips and my lumbar spine. I refused the drugs and instead found research on reversing osteoporosis with nutrition and fitness. I’m now on a supplement programme combined with an intensified muscle training programme. So that's why this course came about!

Course curriculum

(This may change as we progress)

  • 1

    Preliminaries

    • Welcome to the AlexTech Fitness Course!

    • A few formal points: copyright stuff, medical disclaimer and privacy policy.

    • Your fitness goals and needs - PLEASE DO THE WORD OR PDF VERSION THAT IS AS AN ASSIGNMENT AND EMAIL IT BACK TO ME

    • Your fitness goals and needs - please do this version or the Word version you got via email

  • 2

    Session 1 - opening & strengthening the upper body

    • Arm pulls and the biceps

    • Introduction to deep fitness work

    • Anatomy catch up - images
  • 3

    Session 2: Lower body & legs - wakening the hamstrings and glutes

    • Finding hamstrings, and new discoveries of medial hamstrings

    • Anatomy catch up - images
  • 4

    Session 3: Strengthening the core - Psoas, adductors and pectineus

    • Further stability from the psoas as we bend

    • Making a weekly plan for your exercise.
  • 5

    Session 4: Strengthening the hands, wrists and arms.

    • Muscles of the hands
  • 6

    Session 5: Deep hip rotators - strengthening the feet and legs.

    • Deep hip rotators - their anatomy and action.
  • 7

    Session 6: The obliques: spirals, twists and side planks.

    • The spiral line
  • 8

    Session 8: Strengthening the neck.

    • Widening the neck and other discoveries
  • 9

    Session 9: strengthening the feet

    • Structure of the foot

    • Ground reaction force link to body - image
  • 10

    Session 10: Alexander’s procedures as an integrated fitness workout

    • All core muscles

Pricing options

Choose the payment that suits your current circumstances.