Mon 1-19-15:
What in the world is fascia and why am I seeing/hearing about it everywhere?
Fascia, is a thick, sticky, wet fibrous connective tissue. It is everywhere in our body. It holds our organs in place. It is like plastic wrap around the muscles, bones, ligaments, tendons.
Fascia can contract and impact the way you move. It’s our richest sense organ, it possess the ability to contract independently of the muscles it surrounds and it responds to stress without your conscious command. That’s a big deal. It means that fascia is impacting your movements, for better or worse. It means that this stuff massage therapists and physical therapists and orthopedists have right at their fingertips is the missing variable, the one they’ve been looking for.
In its healthy state fascia is smooth and supple and slides easily, allowing you to move and stretch to your full length in any direction, always returning back to its normal state. Unfortunately, it’s very unlikely that your fascia maintains its optimal flexibility, shape or texture. Lack of activity will cement the once-supple fibers into place. Chronic stress causes the fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements pull the fascia into ingrained patterns. Adhesions form within the stuck and damaged fibers like snags in a sweater, and once they’ve formed they’re hard to get rid of?
How to care for your fascia:
1. Before getting out of bed…roll around a little and stretch.
2. Drink plenty of water. Fascia is wet and sticky and will move better when hydrated.
3. Stretch your muscles.
4. Stretch your fascia. Fascia needs to be stretched by holding the stretch much longer…3-5 minutes.
5. Get regular massage therapy. A good massage therapist will loosen that fascia and get circulation to the tissue.
6. Spend 15-20 minutes in a warm Epsom salt bath regularly. Epsom salt has healing properties that can be absorbed.7. Use a form roller regularly.
8. Rest your body to heal thru an injury. Coming back to soon…that fascia will jump in to protect your injured muscle causing lingering effects.
9. Work on your posture! Poor posture all day long put stress on muscles, bones and fascia! Foundation Training will help correct posture and get the posterior muscles to help stand you up better and create better movement patterns.
There you have it. Work on your body!


Wed Jan 14, 2015:
We all know to start a new building you have to have a solid foundation. If not, sooner or later problems will occur.
Our bodies work the same way. It all starts with the feet. Our feet are our foundation. Our feet have to support our weight and carry us everywhere we go. If you have posture issues, back pain, knee pain…it could be coming from the feet.
The most common foot problem is over pronation/flat feet. This problem is the cause of so many problems in the body. Remember, when we have pain we want to find the cause not just treat the symptom. Over time over pronation will wreck havoc on the body.
Hyperpronation causes an internal rotation of the lower extremities. Because the left foot typically hyperpronates more than the right, the asymmetrical internal leg rotation typically causes the left innominate to be pulled forward and down more than the right causing an unleveled pelvis and a functional leg length discrepancy. As these displacements cascade up the axial framework, scoliotic and kyphotic curves are exaggerated. The thoracic cage will twist counter clockwise, the left shoulder will lift and/or pull away from the spine and the right shoulder will drop.
This gravity shift is called bio-implosion. The health consequences are significant! These changes also result in an anterior shift in the body’s center of gravity which causes an increased load on the forefoot and increased muscular activity to maintain balance and stability.
Stop suffering with pain! Contact a foot doctor, physio therapist, massage therapist or a trainer that will look at your posture. A lot of these issues can be worked on to improve.
Yes, Foundation Training will get you into better posture and teach you how to stay in good posture.
Contact me for an assessment!




Tue 1/13/15:
Standing on two feet…I realize this is something we all do every single day with any thought. Well, we need to start thinking about it! The way we stand, the amount of pressure we put on our feet is important. Continually, using our feet improperly affects our posture and keep the chain of imbalance ever progressing.
To stand upright, you must balance your body over your feet. Your spine should be aligned over your pelvis, with your weight evenly distributed between your feet. Many people stand with more weight over one foot or with their weight over only part of their feet. While standing, become aware of your feet. You should feel even pressure on the balls of your big toes, little toes and heels. This is the tripod of your foot. If you feel more pressure on one of these points, you are not in alignment. Relax your toes and knees and adjust your weight so the tripods of both feet feel equal pressure.
Take a look at your feet…a lot of you are standing on your ankle more than your foot. Many of you have one foot if not both pointing to the side…instead of straight ahead. Look at your toes. Are they bent, curled up, pointing to the side?
A lot of these issues can be worked on to help improve function and posture which I turn helps relieve pain.



Does your foot work in this position?

Does your foot work in this position?

Mon Jan 12,2015:
BACK PAIN… A nagging and sometimes debilitating pain to have. Yet, 80% of
Americans have it. I have suffered with back pain myself since high school.
Luckily, I have found great relief thru Foundation Training.
Since I teach Foundation Training I am always studying about the body and treating the causes of our body we pain. Today, I’ll hopefully get readers to look at their feet?
The feet can say so much about the body. If you came to me for an assessment the first thing I will do is look at your feet. There are many bones in the feet along with so many nerves. Your feet are designed to do so much work, yet if they do not work properly…the kinetic chain is altered. The kinetic chain, is how all muscles coming out of the feet up the ankle, thru the calf, and all the way up the body work. Your feet may not hurt but your back, hips,knees, or something else might.
Our feet move in many ways:
Plantar flexion of the ankle, which occurs when you stand on your tiptoes. If you’re sitting with your legs out in front of you, plantar flexion of the ankle happens when you point your toes.
Dorsiflexion, which occurs when you stand on your heels with the balls of the feet lifted off the floor. If you’re sitting, dorsiflexion happens when you push your heels away from you and pull your toes toward you, for example in plank pose.
Supination, which takes place when you stand with your weight rolled onto the outer edges of your feet, lifting the arches and the base of the big toe. Non-weight-bearing supination happens when you sit with your legs out in front of you and turn the soles of the feet so they start to face each other, like in wide-angle pose.
Pronation, which occurs when you lift the outer edges of your feet as you stand, collapsing your arches. In sitting postures, pronation occurs when you press out through your inner heels and the bases of your big toes.
The most common foot deviation is over pronation and lack of Dorsi flexion. These two deviations lead to all kinds of body issues. So, stand in the mirror and look at your feet. Notice what your foot is doing…look at the toes. Do you have a callous? Bunion? All of this is a sign of improper foot alignment… If your foot is not aligned correctly I can promise you it is not working properly…which can be the root cause of other body pain.
Learn about your body!


Fri 1/10/15:
Instead of counting calories and taking away meals or snacks…add a healthy breakfast!
Breakfast, in my opinion is the best meL of the day and serves many purposes. First of all, it refuels a person. You have been or should have been fasting thru the night. Your body should have been without food the the last 12-14 hours. I am usually thru with my evening meal by 6pm… I am ready for my morning meal by 7:30. I love breakfast!
Secondly, once I have breakfast…bam! A big boost of energy! Now, I have conditioned myself to be on this schedule that’s why it works well for me. So, if you are just implementing breakfast…give yourself time to adjust and for your body to get on the schedule also.

Thirdly, Even though many know the importance of breakfast such as nutritional benefits and long term improvement in overall diet quality. It is still the most missed meal of the day for many of all ages. There is some research that eating a well-balanced daily breakfast can improve weight management, reduce the risk of cardiovascular disease, and type 2 diabetes, but the research at this time is inconclusive.

It has been noted, those that do consume breakfast on a regular basis tend to have a more positive functional, nutritional and metabolic outcome. Those that eat breakfast tend to have a healthier lifestyle and partake in other health promoting behaviors such as regular forms of exercise and other health related positive habits, rather than partaking in non-healthy habits such as smoking.
Now, I did not say eat just whatever….lol! You can not just pile on bacon, fried eggs and hash browns. Try, 2 boiled eggs, with a slice of whole grain toast w/ peanut butter and jelly. Have a bran muffin with a banana. Have overnight oats or ever steel cut oats. On the weekends I like to have pancakes. I make them healthier by using coconut or almond meal. I’ll mix that with an egg, a dash of cinnamon, a scoop of protein powder, coconut milk…yum! I’m not scared to top it with sliced almonds and a little syrup.

Breakfast, is important! You need it, your kids need it…period! Make time to do a breakfast. Send the kid out with a piece of obj toast. Trash the fruit loops.

Have a great day!


Wed Jan 7,2015:
Anterior pelvic tilt is a fancy term that means your hip is tilted forward. The most common cause is sedentariness and lack of activity. If you have a desk job you most likely have anterior pelvic tilt. If you have a desk job your hips are pushed to far back in order to sit. Performing tasks such as typing, writing and looking at the computer screen the body will tilt forward…now your hips are behind you. The mere act of going to our desk job everyday…year after year will take a toll on our body.
This constant body positioning causes the muscles in the front of the body to become tightened. The shorter and tighter these muscles become the more they pull you forward…rounding and bending your frame. The muscles in the back of your body become weak. These muscles are supposed to stand you up nice and tall and do the work of keeping you up…in balance…against gravity.
It’s not to late to make changes! I know, I know…here is where I say FOUNDATION TRAINING! I”ll say it everyday…because FT works! The body and the brain are amazing…if you put in the work your brain will learn the new signals and your body will learn the new muscular/movement patterns.
Refuse to grow older with a bent over frame!
Refuse to give up on your body because you have a backache!
Refuse to just accept that you are to busy, to tired, to lazy, to old or to whatever…
FOUNDATION TRAINING is simple to learn, easy to do anytime/anywhere, inexpensive. Once you learn it…you will be able to use it for life! FT will be the best medicine in the house!



Tue. Jan 6,2015:
After our first day back to work how does everyone’s neck feel? Do you feel a little strain after getting back to your office chair? Getting back to the keyboard and computer screen? How many of you got up from your desk to stretch out a little? Do you feel the stress in your neck, shoulders, mid and low back? Take a look at the picture below:

These are some of the most common postures. See if you can pick the one that fits you. Most people are clueless to the type of posture they have or the effects of that posture.
Most people that I work with have posture number 3 and 4 of varying degrees. Most are in the mild to moderate range of the posture progress into to deep of a curve…and I have some much more severe. I can promise you those with desk jobs your muscle fatigue/pain is from these postures coupled with sitting to much.
What to do? You can not just say, well this is how I am built! You have to correct the posture, work on the muscles and start moving more. If not, you will be bent slap over! People get bent over from to many years of poor posture and muscle imbalance…not because they have gotten older!
FOUNDATION TRAINING will correct posture issues and muscle imbalance. FOUNDATION a TRAINING a is serious, medicine, exercise and therapy for body issues. FOUNDATIONS TRAINING is easy to learn and inexpensive. Invest in your health…invest in your body…you are worth it!
If you want to enjoy retirement when you leave that desk job…you better get started!