WHAT IS FOUNDATION TRAINING?

FOUNDATION TRAINING is a series of exerercises designed to bring us back to our “natural” postures and movement patterns.  These exercises teach “you” how to effectively use your body and build it up from the inside moving outward.  Our modern lifestyles coupled with gravity constantly breaks us down from the outside moving inward.

FOUNDATION TRAINING is literally the most natural way of moving the human body.

Awakening the deep core…lungs, diaphragm, transverse abdominus, deep spinal muscles and combining them with simple positions and movements will unleash more strength, power and control than you would ever think possible.  Plus, you are going to feel great!

SCIATICA

Wednesday 3/9/16

SCIATICA…it seems like everyone has this condition. 

Sciatica is a general term used to explain a set of symptoms around the sciatic nerve. Technically, it refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve.  The sciatic nerve runs from the lower back through the back of each leg, and branches off to parts of the leg and to the foot and toes. Sciatic pain can be experienced anywhere along this nerve route, from the low back, the buttock, the back of the thigh, the calf, the foot or the toes.  There are a number of conditions that can cause sciatica…some of which are:

Spondolythesis

Degenerative Disc Disease (DDD)

Piriformis Syndrome

Lumbar Spinal Stenosis

Lumbar Herniated Disk

Eighty percent of Americans suffer with back pain.  I myself have suffered with back pain since high school.  I was diagnosed with “spondy” when I was 18.  Back then in the 70’s the doctor told my mother on day I would have to have surgery.  Of course, at 18 you think “one day” is a long time off.

It is my belief to battle the above mentioned conditions one has to maintain a daily healthy lifestyle. 

First, exercise is a must.  I know it seems like if you exercise your back will go out, but movement is the number one thing we must do.  To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily), and they must be done using the right form. Close attention to posture and body mechanics is the key to both getting the maximum benefit from the exercises and preventing further injury or pain.  

Secondly, nutrition.  Eating a more plant based diet to help keep our weight down and giving our body the best nutrients possible in order to have energy.  Obesity, compresses our spine and discs causes back pain and poor posture.  

Thirdly, have more body work.  Have a monthly chiropractic adjustment and massage scheduled.  I don’t care how healthy you are…life is life!  Life can be thought on us…schedule that massage to work on soft tissue.  Our muscles need to be worked on….kneeded, oxygenated, stretched, released and relaxed.

Chiropractic adjustments are needed…our bones move out of alignment from poor posture, poor habits, repeated patterns, sports, injuries.  Adjustments help line the bones up so they work more optimally.

No one has perfect posture, no one has perfect movement all the time, everyone expierences life daily.  The goal is to practice healthy habits daily…to be a pain free as possible.  

I still have my back issues….

But, they are managed thru exercise, Foundation Training, healthy diet and body work.

No pills, bed rest or excuses for me.  Back pain is real! Life can be tough at times!  We all have choices….

THE FUTURE IS NOW

Fri 2/19/16

  My chiropractor office (Foxworth Chiropractic) has this picture on the wall.  As you can see the statement came from Thomas Edison…
I guess in some ways, his thought is coming to fruition.  In my opinion, natural medicine is not happening fast enough.

I was somewhat shocked that so long ago someone would think of healing being more natural instead of so medicated. 

The good news is there is a lot of more natural healing methods out there.  If you want to take better care of you body start with the frame…your posture.  There is a direct correlation between poor movement, joint dysfunction and pain due to poor posture!  A pill will not fix poor posture…but Foundation Training can do wonders for poor posture. 

Stop eating CRAP!  This is probably the leading cause of why so many people have high blood pressure, are overweight and have cardiovascular disease.  It’s mind boggling that with all the information out there on how bad processed food is for you, soda’s , sugar and salt…that people eat that CRAP everyday.  I can believe so many people still smoke…

We have to eat better and move more!!! 

Fill your self with fresh fruit and veggies.  I know some people don’t like veggies, but you better find a way to get some in you…the body needs the nutrients/vitamins we get from vegetables.  Watch the meat…eats lean cuts of meat in reasonable portions.  Fish…so many types of fish are good for you…OMEGA’S baby!  The body needs it!  A good diet can keep you off blood pressure medicine…

Our bodies are meant to move…and move all day!  There is no way around this!  I have a desk job too….just like most of you.  No excuse…get up and stretch, walk around or just stand a take some deep breaths.  We have to find ways to move more and move better… If it hurts to move or walk around or you become out of breath…then you really need to pay attention to your body.  Those are signs telling you to make a change. 

Let the MD’s take care of the sick…not the unhealthy.  Don’t run to the doctor or the ER because you have a back ache…those doctor’s have cancer patients, accident victims to take care of…

FOUNDATION TRAINING AND NEUROLOGICAL DISORDERS

Monday 2/15/16

I am always talking about FOUNDATION TRAINING and how beneficial it is for absolutely everyone on the planet.  Of course, I think in physical terms because that’s how I am wired.  The more I read and learn…the more I see how FT can help people with neurological decline and/or disorders, such as Alzheimer’s or multiple sclerosis.  

Below I am going to share an article on Alzheimer’s written by Dr Matt Lyon, who is a chiropractor and offers holistic methods in healing.  Wow, to see how FOUNDATION TRAINING can help people not only physically, but also neurologically is absolutely eye opening!

The article talks about how even though there is a genetic aspect in getting Alzheimer’s…what we put into our bodies over the years plays a big role also.  Our brains need fresh foods…not processed, fatty and high in sugar.  The brain needs exercise, movement, fresh air, deep breathing, and as much non stressful lifestyle as possible.  The brain is in charge of communication in every single aspect of our life!    

TAKE TIME TO READ THE ARTICLE

  Boost Your Brain, Mend Your Mind

by Matt Lyon | Feb 5, 2016 | Health and Wellness, Nutirtion | 0 comments

Boost Your Brain, Mend Your Mind

I have had WAY to many friends lately whose parents are exhibiting either full out Alzheimer’s or signs of significant cognitive decline.

There is a lot of wonderful and amazing and COMPLEX information out there about this subject. Rightfully so. It is a complex issue that needs a lot of research and understanding.

From my clinical perspective and experience, here is how I see it: 

Alzheimer’s, and any cognitive decline, is another chronic degenerative disease that is the result of inflammation, unmitigated stress, poor diet, and a sedentary life. It IS preventable and, at least in the very early stages, reversible.

Bad eating habits are really bad for your brain. AD never just comes. Its the fruit of how we have lived. Our cells are made of what we have eaten. 

Poor exercise and movement habits are bad for your brain. 

Emotional constipation and long term stress is REALLY bad for your brain. Sadness, anger, rage, fear, anxiety, loneliness, shame, addiction, and trauma erode your brain health. Your emotional tone and vibration absolutely impacts your energy and body. You are energy first, physical matter second. Its not always what you are eating, but what is eating you. The emotional side of health is probably the biggest factor, in my opinion. 

The insane OVERLOAD of devices like iPhones are a public health nightmare waiting to happen. They increase stress and the Electro Magnetic Frequencies destroy the glial cells of your brain. Bad idea. The devices and pseudo-connectivity is an addiction that has to be looked at squarely. For our conversation, they have to be curtailed in the interest of brain health.

Which thus leads us to deduce the following:

We can optimize brain function and reverse the aging process by moving well, feeling well, thinking well, eating well, loving well, resting well, and living really well.

There are genetic precursors for Alzheimer’s. Yet, epigenetics tells us that genes express based on their environment. You put garbage into your body and mind and you will get garbage out. An unhealthy environment for a cell – bad diet, toxic emotions, no exercise, absolutely plays a role in which genes express.

Eating like we were designed to eat can reverse disease, degeneration, and the aging process. We’ll BRIEFLY discuss below

You can eat perfectly, and if your emotional life is an unconscious toxic waste dump you put yourself in a perpetual stress response unleashing many toxic chemicals that are acid to the brain. Emotional tension and stress can selectively decrease blood and oxygen anywhere in your body. Loneliness, fear, anger, rage, shame, isolation rapidly speed the aging process. Most importantly, we lose our child-like spirit of ENJOYING this beautiful life. I know diets nuts that are anything but well. The oft-found perfectionism in the diet folks is actually a factor in illness. 

Your body was designed to MOVE and to enjoy and feel alive MOVING. When we move, get strong, get long, get fit we are pumping our brain full of GREAT stuff that is critical to long term brain health.

Get off devices and get into relationships, into the sunshine, and into life.

You are not your brain, yet your Life and Person expresses through your brain at this time/space level. When it does not work well, YOU don’t work well. Alzheimer’s, bluntly stated, totally sucks and adds a tremendous burden to people and families. Lets consciously work towards creating healthier and happier brains.

Some quick notes and resources:

Diet: Fascinatingly, Alzheimer’s is now being considered an expression of “Type 3 Diabetes”. What that means is that improper and inefficient sugar metabolism in the brain damages the brain over time. According to Amy Berge, MS, “The research is unambiguous: AD results from a failure of the brain to properly use glucose as a fuel. The connection between glucose handling, insulin signaling and AD is so strong that many study authors now refer to AD as a diabetes of brain.” Amy’s information is astounding and clearly points to the fact that the typical american diet, EVEN IF SOMEONE IS SKINNY, is TERRIBLE for the body and brain. The horrific overuse of high carbohydrate diets, refined grains, incredibly high sugar intakes, and toxic rancid fats is a MAJOR cause of AD and cognitive problems. When we don’t handle sugar well, which happens pretty much 100% of the time with high stress and low nutritional quality diets, we catalyze a slow dump of toxic acid onto our brains.

My clinical mind had the question: “What about those plaques in the brain with aluminum?” This blew my mind – there is an enzyme in the brain that clears out these plaques naturally. However, when there is too much sugar in the brain that is not properly metabolized (Diabetes in the brain), that enzyme gets all used up trying to clear the excess insulin. Too much sugar means too much insulin which means that that amazing house cleaning enzyme gets used up putting out fires. Thus, the “trash” doesn’t get taken out and our brain literally hardens. Makes you think twice about that cheesecake and wine, doesn’t it?

Cutting to the Food chase:

Low and wise carbohydrate diets are superior when it comes to brain function. The research is very clear on this. Yes, I advocate for Paleo TYPE diets.

Get glutens and bad grains OUT of your mouth

Beer, as popular as it is, is sugar as is all alcohol.

GOOD FATS are your friends – Butter, ghee, coconut oils are Wonderful. What is your brain made of? Fat. Feed it what it needs.

Supplement with Omega 3s + Vitamin D

Eat LOTS of greens and low glycemic fruits. Eat healthy proteins + meats.

If you are a vegan, which is totally fine, work with a coach or get good resources on how to NOT go crazy with carbs. There is a LOT of evidence to suggest that plant based diets are associated with slower agin and better health, YET there is also ample evidence to suggest that mediterranean diets and Paleo diets also reverse the aging process. Don’t get stuck on the labels.

Eat to live and to vibrate at a very high level. Get help when you are stuck.

Blueberries, Acai, and the like boost blood flow to brain. MCT oil, L-Carnitine, CoQ-10, Green Tea, DMG, and a balanced food based multivitamin are great for the brain.

HYDRATE – DRINK WATER PEOPLE! You are 70+% Water. DRINK HEALTHY WATER.

Cutting to the Exercise Chase:

Workout smart. If you need, get a trainer that is AWESOME. My friend Kate Murphy is the best, too bad she is in Bozeman, MT. Work with someone that has deep training and understands exercise as a neurological tool. At the very least, get someone you like, trust, and resonates with you. I have been to some really BAD trainers.

In Charlotte, Shane Cuppett is an amazing teacher and coach of FOUNDATION TRAINING, a phenomenal “yoga hack” and primal movement exercise system that will transform your spine, your whole body, how you move, and how you breathe. I think its PHENOMENAL for brain health, spine health, and emotional health. The best part of FOUNDATION TRAINING is its founder and developer, Eric Goodman. Not only is Eric a “Davinci” of human anatomy and function, this amazing work was birthed by his own need to overcome severe and chronic pain. Its probably one of the most effective methods at dealing with structural chronic pain out there.

Lets take this up a notch. Roger Sperry got a Nobel Prize in 1982 for showing that the spine acts as the “windmill” generator creating electricity and energy that feeds the brain. In other words, when your spine moves right your brain is very happy. FOUNDATION TRAINING systematically fires the entire back chain of muscles of the spine – all the way from your feet to your head – in a way that floods your brain with positive energy. I have taken long time chiropractors, elite athletes, and high performance doctors through a simple “Founder” and their whole nervous system and countenance is different and postural changes that typically take months to achieve happen in moments. It did it by changing the brain/body connection. Thus, it creates nonlinear change that affects the entire person. Learn it and do it. Its not just for back pain, its one of the slickest holistic fitness tools out there. This is also the reason I love certain chiropractic approaches, especially Network Spinal Analysis.

FOUNDATION TRAINING works, is easy to learn and can help absolutely everyone to breathe better, move better and feel better!

FOUNDATION TRAINING

Thur. 2/12/16

FOUNDATION TRAINING

A bodywork practice…where an individual can integrate alignment, breathing techniques and anchoring techniques in order to create length and space in spinal area…therefore, helping to decompress the spine.  Create strength in musculature while in a lengthened state.  There is a heavy focus on “core work” utilizing decompression breathing.  This technique, really gets the diaphragm, pelvic floor, transverse abdominal and other deep myofascial muscles working together.  These deep muscles are usually the weakest because most people have quit breathing big and deep long time ago.  Most people today are so inactive and breathe shallow from the belly or the chest only.  These deep myofascial muscles are so important for activation of the superficial muscular system, and for stability in our pelvic spinal area.  Foundation Training, will correct and improve movement patterns.  All the reasons listed are why Foundation Training is so useful for everyone.

Foundation Training is a practice…just like yoga, Pilates, tai chi etc.  Foundation Training, has a heavy emphasis on breathing and the posterior chain.  Foundation Training is easy to learn, but has to be practiced.  Once you know some of the basics…a short 10 minute session will do wonders for the body!  A short one minute Founder at your desk will also do wonders for your body.  There are no rules on when, where or how long to do it.  It’s just you and your body learn how to lengthen, strengthen, move and feel better!

I have been practicing and teaching Foundation Training for over 2 years now.  My body is as strong as ever and my back pain is gone!  

I have been in the fitness industry a long time…FOUNDATION TRAINING is absolutely a rock solid training tool.  Everyone on the planet will benefit from FT techniques.  Athletes, mamma’s, CEO’s, granny in the assisted living home.  If you want to stay upright…tall and strong, reduce back pain…because now you know how to breathe and train your core, have better balance, so you can ditch the cane.  Learn FOUNDATION TRAINING!  

PANDICULATION

Mon. Jan 25, 2016

Yep…I never heard of this either!  Yet, it is something we all do everyday at least once…usually when we are waking up.

Pandiculation is the involuntary stretching of the soft tissues which most animals engage in most often after rising or when waking. Yawning is considered a type of pandiculation and sometimes occurs simultaneously with the pandiculation of other body parts.  So, that really feel good stretch most of us do as soon as we open our eyes is a very beneficial form of stretching.

When we passively stretch we first lengthen the chosen area.  A signal is sent to the spinal cord…the spinal cord will send a message to the lengthen muscle and the opposing muscle to contract.  All the communication is between the muscle and the spinal cord.

When we pandiculate the first muscle action taken is a contraction…a message will be sent to the brain that there is tension in the muscle.  We will be able to feel this tension and control the tension and the stretch thru the tension.  We will slowly bring down the intensity on our own.  Pandiculation is an active stretch and is a feel good stretch.  Think waking up and doing the big yawning stretch…you feel relaxed once that stretch is complete.  This is pandiculation.

In pandiculation the communication is between the muscles and the brain…this is the biggie!  Anytime there is communication with the brain…information is being gathered, learning is happening.

I am just touching on this topic as I do not know enough to elaborate.  I did share an article about it yesterday…that article is on this website, linkenden, and my Facebook page.  So, take the time to read it as it goes over more differences between the two styles of stretches.  It is worth taking a look at!

Also, my awesome FT colleagues are working on this topic incorporating into some of our basic exercises.  Can’t wait for that!  Of course, I will be sharing/teaching as I learn.

Starting today, I will take “pandiculating” breaks thru out the day.  Remember, think stretching and yawning on purpose!

Get out there and have a great day!