Wednesday Workout

Wed 10/30/13:
As always do a quick warm up and a few Foundation exercises.

Here’s a quick circuit…everyone says, no time to exercise! If you can’t MAKE time to do these short workouts….you just don’t want to workout.

Do each exercise for 30 sec…really give it good effort!
1. jog in place (knees up)
2. Bodyweight squats
3. Jump Jack
4. Inchworm
5. Jump rope (or fake jump rope)
6. Crossbody Mt Climb- (on side only)
7. Jump Jack
8. Crossbody Mt Climb-( the other side)
9. Jog in Place
10. Alternating Lateral Lunge

Repeat up to 5x….now feel good about yourself!

This is 5 minutes of exercise if you only do the circuit once. Like I said, if you can’t make 5 minutes…you just don’t want to exercise.
Lets get this done and have a great day!

Tuesday Instructions

Tue 10/29/13:
Lets get up and get on with Tuesday. Here’s a quick workout. Get moving, eat right and enjoy life!

Warm up with a little FOUNDATION TRAINING! Just pick 2 or 3 exercises and focus on them maybe 10 min total. Now, you’re ready to move.

One Big Circuit-
Jump Jack- 30 sec
Plank-30 sec
Jog in place-30 sec
FT Squat-30 sec
Bear Crawl-30 sec
Prisoner Lunge-30 sec each leg
Push-up-30 sec
Skater Hop-30 sec

Rest 1 min. Repeat 2x if needed

Cool down…do a FOUNDER and BREATHE!
Eat Healthy and have a great day!


Talking to the people….Lets get it done!

Conquer Back Pain


Take a look at these muscles in the back. Notice how they attach to the top of your pelvis. There are more muscle in your glute are and your hamstrings that also attach to the lower end of you pelvis. When any of these muscle are tight they pull on the pelvis cause movement. FOUNDATION TRAINING is all about lengthening and strengthening these posterior chain muscles together. FT works wonders for back pain. Contact me to learn more about conquering your back pain.


Foundation Training at the YMCA 5 K

Sat 10/26/13:
Up early and getting ready to introduce some YMCA members and a lot of runners to Foundation Training! I love teaching this stuff.
If they only knew what I knew about how FT helps the body….!!! Hopefully, after today I’ll have some more people interested in
Learning all about it.





Foundation Training is going to unlock a lot of tightness in your body, free up for better movement, improve performance, relieve back pain, improve posture, and get people to use their posterior chain for movement.


Fri Oct 25,13:
Another tough week has passed. Looking forward to the weekend. Might have the first fire of the weekend here in Mississippi.
Tommorrow is the 5k at the Flowood YMCA. I’ll be there showing people a little bit about FOUNDATION TRAINING and why it works. Saw a story yesterday about a 71 year old gentleman who spends his days outside “moving”. He makes up little games
and physical activities that make him use his brain and his body. For example, something as simple as tossing a ball from one hand to the other…then increasing the difficulty. Going barefoot and stepping onto large stones, then jumping. Stepping over a hurdle, then jumping, then increasing the height. He even skateboards everyday. He works on his movement and balance. All this practice everyday keeps him strong, flexible, with good balance and helps his brain. He feels, young and alive. He realizes for senior adults if they stop moving…it’s a fast track to a fall, hip surgery, the nursing home! I’m on the same page with him. I preach to my senior clients everyday the importance of moving…just doing simple things will work. This story is one of the main reasons FOUNDATION TRAINING is so important foe Seniors. Learning to use the posterior chain in your everyday life is going to prevent falls. I promise!



Don’t forget the Flowood YMCA 5K This Sat Oct 26…there will also be a kids Y TRI- that will be fun to watch. Come do the walk or do the 5k run and bring the kids!
BACK PROBLEMS? Be there… Dr Cefalu will be on hand to explain why most of us have back pain and I’ll be there to show you how FOUNDATION TRAINING will conquer back pain. It works for me and it can work for you!
Gonna be a fun Saturday morning!!!




Wed 10/23/13:
I,m up on cup of coffee number 2. Hard day at work yesterday…have woken up feeling tired.
I’ll get moving after I write this article and get ready for the gym before I head to the office.
Luckily for me, developing the habit of getting up early and going to the gym helps keep me fit, but will shake off this tired feeling I have at the moment. The way I feel right now…helps me see why a lot of people just stay in the bed and blow off the gym. I just could not deal with the day if I didn’t get to that gym and MOVE this body! It just wakes everything up. Also, now that I have FOUNDATION TRAINING in my bag of skills, my back pain issues are all but gone!
I’ve been working with the hygienist at my office with FT. Her back and shoulders really bother her from those positions her body is in everyday…all day long. When I get het in the postures and she’s following my cues… She’s like, oh…I feel it stretching! I say, exactly! You need to do this everyday and thru the day when you have a break. Unfortunately, she doesn’t have down that habit forming ability yet. Find things that work for you, develop discipline and form the habits that will help your body and your mind….all of which will help you get thru each day.
Lets get out there now and take charge of HUMP day!

Homemade Ice Gel Packs….

How to Make a Homemade Frozen Gel Pack
October 17, 2013 Exercise Science, Sports Medicine

By Dr. Michele Monaco
Contributor, Sports and Fitness Network

Aches, pains, bruises and strains. What do they all have in common? Inflammation. The body needs the inflammatory process, but what always comes with pain? Inflammation! If you can control the inflammation, you can help control the pain. So how do you do that? You use a cold mechanism. People will use a bag of ice cubes which can be quite clunky and non -conforming to a body part. You also suffer the possibility of leaks by means of the ice cube jutting out of the bag. Others use the rectangular cold packs used in lunch coolers. These are cold, but not very useful for an ankle injury. Lastly, frozen veggies such as peas work well. But what if you want to have peas for dinner and you have used and reused your frozen pea bag? If only you could have a conforming ice pack like they have at the rehabilitation center! But you can, and you can make it at home yourself!

All you need is rubbing alcohol, water, and two zip lock bags! Pour into one zip lock bag a ratio of about 2 parts water and 1 part rubbing alcohol. Zip tight and double bag. Place in the freezer. This will not freeze completely because rubbing alcohol has a lower freezing temperature than water. It will make a conformable ice pack that can be reused. You can also make varying sizes! No more old, reused peas! Always remember to place a barrier between the skin and the ice pack to prevent superficial ice burn which can have a lasting effects!

See a video demonstration by Margaret Meyer: How to Make a Homemade Cold Gel Ice Pack

Found this article…thought I’d share.
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