July 31,2014:
FOUNDER CHALLENGE starts tomorrow… Do one Founder per day for 30 days.
Do one anytime, anywhere, with anyone. Share a photo!!! Get creative! Have fun and feel better all at the same time…
Work on bettering your Founder! Hold it longer. Stretch farther. Pull navel in more….raise chest higher!!! Breathe deeper!
If you still need to learn the founder: Message me… Order right here a DVD.
Look thru some articles…there are photo’s. Look on my Facebook page- more photo’s. Oh look, here’s a photo right here!

Start like the picture on the left and see how far you can work in 30 days…
You will feel great. Get with me or order the DVD to learn the proper technique. When you click on the above link check out the find a trainer in your area. Those in my area of Ms, La, Ala…I’m your teacher!



Just finished a good run? What do you do now? Some people head straight for the shower and others tuck into a meal. Check out this list of the worst things you can do after your run to make sure you’re not making any mistakes.


1)            REFLECT: Immediately after your run you want to take time to consider how your run went. The Nike+ running app is good for encouraging you to do this as it tell you your average pace and asks how you felt during your run. It is important to monitor your progress so you can see if your stamina and strength is improving each time you run. The more attention and mind-space you give to your running sessions the more you’ll get out of them.

2)            DON’T OVERINDULGE: Every runner needs to refuel after a run and you should aim to eat a decent meal that…

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Running the right way



Running is a simple sport, but there are a few ways to do it that are better than other ways…Good running technique is important as it will reduce your risk of injury and make it more enjoyable.

Make sure you keep your head straight and avoid looking down at your feet. Looking down will create tension in your neck and shoulders. This will help to prevent you from hunching your shoulders, which should be back and down. Keep them relaxed and avoid tensing them as this restricts breathing, allowing less oxygen to get to the muscles.

It can be difficult to relax your hands but this is an important task; keep your arms at 90 degrees.  Try to swing your arms forward and back, not across your body. The arm movement helps to propel you forward, so swinging them sideways is a waste of energy.

This sounds silly, but if…

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Thur 7/31/14:
As I have written before on the harmful effects of sitting before… I read an article from Dr.Mercola on the harmful effects of sitting, so I thought I would go over this topic again. Click on this link to read the entire article and look at the exercises provided you can do right at your desk.
Most of us go to our jobs everyday to sit behind a desk and do paperwork, crunch numbers, check people out, do internet work, or no telling what else.
There was a study done showing a person needs to get up every 15 minutes to counteract the harmful effects from sitting. That’s over 30 times per day in an 8 hour day.
Everyone… This topic is important! Sitting causes so many body problems…which can lead to internal health problems. Let’s take control of this problem! Every 15 minutes stand up…do some decompression breathing. Do a FOUNDER. Walk down the hall. Step outside if the weather is nice and breathe fresh air.
Of course, I purpose learning FOUNDATION TRAINING to stretch and strengthen your posterior muscles. Practicing FT daily…you will automatically know when you are sitting poorly, slumping your shoulders, walking with your feet pointing outward, stomach just hanging there. Practicing FT daily…you will know how to correct these poor body mechanics which lead to improper movement patterns. These improper movements patters are the ticket to back pain, and health problems. You can counteract the effects from sitting and any other repetitive activity with Foundation Training.
Click on Foundation Training in the bottom left hand side bar to order the book and/or DVD. The DVD is very easy to learn from and you will change the way you think about moving! Of course, i would love to teach you or your group…just message me.




Wed. 7/30/14:
Reminding readers the Founder A Day Challenge starts Fri Aug 1st. Learn the mechanics of the Founder. The Founder is simple to do, so effective and your whole body will feel better.
The first think I do in the mornings as I drag to the kitchen for coffee and pet feedings is a big “decompression pose”! My chest raises, lungs fill up, weight shifts to my heels and I just get as tall as possible….feels great! If people would just do decompression breathing thru out the day the world would be a happier place because everyone would feel better from just taking in bigger doses of oxygen into their lungs, cells, and muscle tissue. This makes total sense.
After coffee, I take Maggie out for her business. While she’s walking around doing her thing…I do mine. I’ll do a little more breathing, some Founders with movement….feels awesome outside in the early morning hours….really gets me energized and ready for my day!
LEARN FOUNDATION TRAINING! I can teach you. The book and the DVD can be purchased from my site. Just click on Foundation Training in the bottom left hand corner. You can go to You Tube and see a short video. Learning FT is a necessary as drinking water everyday!
Call me or write me to look at your posture and see where your weak link is.



Monday July 28, 2014:
Let’s take this week and the month of August to clean up our diets. It’s hot…to hot to eat heavy meals and to hot to cook. Fruits and veggies are in abundance this time of year. Steam and grill them…. Drink plenty of water. August is a long hot month…let’s use this time to shed a few, trim the waistline and get ready for those football games, tailgating, then the heavier eating holidays.
A great solution, that doesn’t require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don’t be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you’ll know what to do with!

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life. Foundation Training daily will stretch and strengthen your muscles and decompression breathing will energize your whole being!

Move those bodies… Fill up on fresh fruit and veggies. Add a green drink to you snack list. Information is available everywhere if you really want to change.
Have a great Monday!


Sunday July 27,2014

Here we go last week of July and into August we go!!! Where has the year gone?  It’s time to really get serious with our eating habits.  Fall and Winter are around the corner.  Football games and parties are around the corner too.  Don’t forget those heavy eating holidays… UGH!  Get a grip right now.  Read the newsletter, get motivated, and get all the junk out of your fridge and pantry.  Clean up the diet…

How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?
Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, “The Primal Blueprint” to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he’s healthier, fitter, happier and more productive than ever.

So what is Mark’s secret?

In his words, “Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we’ve been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals.”

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today’s world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Apply some of these laws to your daily life in order to eat healthier and have more energy.


July 26,2014:
There is a new portable standing desk coming out soon called ZEST DESK.
In my opinion, schools should go to standing desk as well as office jobs.
There are many articles out on the harmful effects of sitting. I think a standing desk is awesome, I think an adjustable and portable standing desk is even better. Just think, a student can just fold it up and head to the next class with it. Use the link below to check it out.
Posture problems, back problems and obesity problems are not going to be solved unless we all do some work!
We have to stop sitting so much. We have to eat better. We have to move our bodies. We all need to do decompression breathing daily. We all need to practice Foundation Training.
If you are one of those people that say, I’m to tired, I hurt to bad, I can’t afford it…then you just don’ t want to do better to get better,
Now, take a look at yourself in the mirror…do you need to change some things? Now, have a talk with yourself…do you make excuses? If so, you better start changing today….before it’s to late.
Have a great Saturday! Off to teach some FOUNDATION TRAINING and change some lives!


Thur 7/25/14:
FOUNDATION TRAINING is my passion! I firmly believe anyone who practices FOUNDATION TRAINING will have a stronger body including a very strong core, better posture and balance, less back pain, and overall improved health.
You still have to workout though. FOUNDATION TRAINING is the ultimate accessory to any training technique you use. Today, let’s talk planks.
The core is the absolute most important part of the body, in my opinion. If the core is weak…imbalances and injury are close behind.
What exactly is the core? I consider the core to be pretty much any muscle below the rib cage and above the knee…front and back side of the body that attaches to the pelvis. These muscles need to be long, strong, and be able to stabilize when called upon. When any these muscle are tight and/weak improper movement in pelvic area will happen leading to imbalances and pain.
I practice FT exercise daily…usually a short 10-15 minute session in the morning. Then thru the day I”ll take a minute and just do a decompression breath of a Founder….hits the spot every time!
I also still do short total body workouts and always include planks for my core. I have listed a few basic plank exercises below. Add planks to you exercise routine…make sure your form is correct. Planks, also work a lot of the shoulder area. So, if you are new to planking…start slow and build up!
In the bottom left hand corner click on Foundation Training. This will take you straight to their website where you can order the book or DVD. The DVD is very easy to learn from. Contact me with any questions you may have. Have a healthy day and a healthy body.
Beginner Planks:

These basic planks will form the foundation of all the other moves on this list. Get these down first, and as your strength, balance, and endurance improves, move on to the more challenging variations.

1. Standard Plank (High Plank)

When it comes to planks, form is everything. Paying close attention to form not only ensures you’ll get a great workout, but also that you’re protecting your body from injury. Start in tabletop position, kneeling on the floor with hands directly below your shoulders. Lift your knees until you are supporting your weight on just your toes and hands. (As if you are, you know, a plank!). Spread your fingers to make a wide, stable base. Line up your shoulders over your hands and heels over toes. Hold your body in a straight line from the top of your head down to your heels. Hold your core in tight, being careful not to let your stomach sag or your back round out.

2. Rocking Plank
From a basic plank, rock forward on your toes until your shoulders move past your hands. Then push your shoulders backward until your heels extend beyond your toes. Move slowly and in a controlled manner to challenge your balance, coordination, and shoulder strength. This move can be done on your hands or forearms.

3. Knee Plank:
If holding a basic plank is too difficult, try lowering your knees to the floor. Keep your back straight and core tight—imagine drawing your bellybutton to your spine (rather than sucking in your stomach). Practice holding it until you can work up to a full standard plank.

4. Plank With Shoulder Touches
From a standard plank position, reach your right hand to touch your left shoulder. Put it back down and repeat with your left hand tapping your right shoulder. Even though you’re basically doing the Macarena, do not let your hips sway side to side as you move. If it helps, imagine a glass of water (or a margarita!) resting on your back. This will keep the focus on a tight and stable core.

5. Side Plank
Starting in standard plank position, bring your legs together until your heels touch. Lean to your left while lifting your right arm up toward the ceiling until you are balanced on one hand.

6. Forearm Plank (Low Plank)
Starting from standrd plank position, lower yourself until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the ground or clasped together if that’s more comfortable.

7. Reverse Plank
Sit on the ground with your legs extended in front of you and arms at your sides. Place hands on the floor next to your hips, fingers pointing towards your feet. Lift your hips as high as you can, aiming for a straight line from chin to toes. You may discover here that your shoulders aren’t as flexible as you thought; just take it slow. And, you know, try not to cry.

8. TRX Plank
Adjust the TRX straps so that they’re approximately 12 inches from the ground. Face away from the TRX and kneel down. Place your feet in the toe loops. (There’s no graceful way to do this—however you get them in without falling on your face is fine!) Crawl forward until your body is extended and ready for plank position. Place your hands or forearms on the floor in front of you. Lift your knees up so your body is in a straight line.

9. Crouching Hover Plank
Begin in tabletop position on your hands and knees. Keeping your core tight, back straight, and legs bent (at a 90-degree angle), lift your knees off the ground. You are now balancing on your hands and toes. Crouching tiger, hidden abs?



Thur July 24,2014:
As the saying goes… A picture is worth a thousand words. Post this picture on your refrigerator or somewhere in the kitchen to remind yourself…ITS ALL ABOUT THE FOOD!

How simple is this?
If you need to loose some weight keep it simple…fix your plate according to the picture. For those of you already nice and trim…fix your plate the same to stay nice a lean.
Lot of fruits and veggies onto the plate. This is where our vitamins and minerals come from. Fruits and veggies will help you loose weight and help boost the immune system. Our bodies need this!
Stay away from carbonated drinks, cold cuts, chips, fried food, fast food, anything processed. If any of this is a regular part of your diet…you are on the way to weight issues, and health issues. Processed foods are just plain BAD for you…
Exercise! This has to be done…. Move that body! The more you move it the better you will feel. If you’ll eat a better diet you will have more energy to exercise.
Let’s start today… You can change! Keep the picture with you and just do it!
Good Luck and as always message me with any questions. If I don’t know the answer I can find the answer through my professional network.
Have a great day!