2521 4th Ave. Seattle.

[within Demco Fitness]

Private training, partner training & initial consultations.

Typical hours.

Weekday       6 am - 2 pm

Weekend       8 am - 11 am

 Customizable sessions.

*Exceptions exist, please inquire.

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© 2019 by UNO Training

Providing guidance in strength and movement exploration - for those seeking body autonomy.

Nicole Uno.





Specialist of naught. 

`Would you tell me, please, which way I ought to go from here?'

`That depends a good deal on where you want to get to,' said the Cat.

`I don't much care where...' said Alice.

`Then it doesn't matter which way you go,' said the Cat.

`...so long as I get somewhere,' Alice added.

`Oh, you're sure to do that,' said the Cat, `if you only walk long enough.'

`What sort of people live about here?' asked Alice.

`In that direction,' the Cat said, waving its right paw, `lives a Hatter: and in that direction,' waving the other paw, `lives a March Hare. Visit either you like: they're both mad.'

`But I don't want to go among mad people,' Alice remarked.

`Oh, you can't help that,' said the Cat: `we're all mad here. I'm mad. You're mad.'

`How do you know I'm mad?' said Alice.

`You must be,' said the Cat, `or you wouldn't have come here.'

top to bottom

bottom to top

- Developing any physical characteristic (strength, mobility, flexibility, power, endurance, agility) is actually training for it's efficiency - and efficiency is a reflection of safety... should the majority of your exercises feel overly difficult? Do your actions reflect your intentions?


There is a big difference between working hard to make yourself feel 'worked' and working hard toward a specific goal. The latter implies diligence over exertion.


 I prefer to not wear down my 'life battery', by keeping all stress levels as low as possible and using the higher stress days to be productive towards my goal.

stress management... 

Self-Care ReflectionNot GreatMade an EffortSatisfiedDoing WellFeeling Great!Self-Care Reflection

My intention is always to provide a sense of body autonomy to whomever I work with. I want people to care about the body they are in, to explore how it works, be curious, and to develop a sense of responsibility as the sole provider for it's wellbeing. While there are many people available to help with any issues that may arise, they can only help as well as you can communicate and interpret your personal experience. The more you know and understand, the better the sense of control/the less intimidating the body can seem. That is the idea here- to let you in on my approach/process and to have you feel a part of it. I am here to assist you on your path, not to take you down my own.


[The outline is composed of simplified thoughts to provide a beginning/direction and so I'm sure it may seem unclear- if you have questions/concerns/want more detail- please ask and I'm happy to share. I will update on this page as we go along].

This is the self check-in/assessment that answers the two questions above. The goal is to connect the body into a cohesive 'core' system, using the easiest and most comfortable movement patterns. 

The idea is that over time, slightly more difficult patterns can be practiced/refined and as they become easier, they can be incorporated into the warm-up instead. Increasing the warm-up level, keeps progress sustainable and comfortable.

Something is better than nothing, except for when nothing is better than something.

To change tomorrow,

we start with today.


Rotational Organization allows for the simultaneous existence between contract and relax.  Thoroughly simplified, consider two gears. There is an impetus of force and a corresponding area of relaxation that transmits an easy, fluid movement. If both attempt to be the driver, it would create slack in the chain.

The goal of rotational organization is create and keep length...


For the most part, we are floating.  Skating and tip-toeing off the ground because we can.  We have learned that it will support us regardless of how we tread, so stepping lightly has become our default.  It is easier and reflexive, and our bodies thrive on the laziest forms of efficiency.

Think about the work of walking through sand.  The soft surface, void of regular push off points and stability, is analogous to body structure.  Instead of stacking and aligning force along a vertical line, there is an adjustment of levers to propel the body forward.  Joints are positioned in front, behind, or to the side of the pull of gravity.  As a result, segments become dysfunctional — compensating to maintain their misaligned position rather than act as a systematic kinetic recycler...


Slings are spans of tissue you can rest in.  They make movement easier by decreasing the amount of tension needed to complete the act.

Consider a hammock.  Those familiar with one know exactly how to get in and out and position themselves to be fully and easily supported.  Those that do not enter in tense; grabbing tightly to what they can currently control, so rigid and apprehensive that they often get turned or bounced back out.  This harsh experience creates even more strain for future attempts, and the cycle of more equals more (instead of less equals more) escalates...

a non-central

The medical, fitness, and wellness worlds are fixated on correcting imbalances.  Amidst all the readily available treatment plans, too few remain curious about why so many asymmetries exist.  The undoubted anatomical and functional differences between the hemispheres give structural scientific cause, but it may be negating the brain’s role in left-right dominance.  Physical differences are often looked at in terms of patterns, load, and sequence.  Perhaps the reason all this is occurring, though, is because of an altered perception about where center is.  Problems of one-sided weight bearing and rotational leverage might have their roots in a purposefully shifted axis...

weight is a measurable quantity.

Visual identification of weight as a number, gives us an expectation of what that weight should feel like. It provides an easily trackable constant among many variables, making numbers an alluring point of fixation.

how can that 15kg feel like nothing one day and twice as much the next?

One of the many variables, provided by the nervous system. Instead of dissecting variables into complexity, I propose a concept to simplify:

Our eyes (brain) can see and interpret numbers, but our body can't see, it only feels. This creates a big discrepancy between what we are seeing and what we are feeling/doing and since numbers are easy to track, we focus on them.. (eyes bigger than your stomach)? Ever wonder why? Visual dominance, negates the need to feel, and at most, feeling comes as a reaction instead of a consistent normal. 

Lifting additional weight such as a kettlebell, provides an external source of information to the brain. If we are wanting to make change in our body, we must track and progress according to the internal- how it feels, how it moves that external source. The weight lifted (or any work done) must be relative to the nervous system. Ultimately, the goal is to increase the amount of stress that the nervous system can handle. Most people tend to approach this by blasting the system with whatever they feel like doing for the day and hope for the adaptations they want. But, if the nervous system doesn't think it's under attack and doesn't have to waste energy dealing with threats, it opens a very interesting door of opportunity..

The space needle

An underground foundation was poured into a hole 30’ deep and 120’ across. It took 467 cement trucks an entire day to fill the hole, and the largest continuous concrete pour ever attempted in the West. Once the pour was completed, the foundation weighed as much as the Space Needle itself, establishing the center of gravity just five feet above ground.