Thur 2/26/15:

At any given time 31 million Americans are seeking professional help for low back pain.  Many of these pain sufferers turn to medication, injections and eventually surgery to alleviate their pain.  Most back pain is caused by muscular imbalances, muscular weakness, poor posture and poor movement habits.  Most back pain can be managed changing and improving ones musculature and habits.  It is a FACT medicine, and injections change nothing!

Piriformis Syndrome (buttock pain)Sciatica (back & leg), and Myofascial Pain are common conditions which produce low back, buttocks or radiating leg pain. Low back or buttock pain often results from the piriformis muscle compressing your sciatic nerve, the longest nerve in the human body. Pressure on the sciatic nerve can produce severe pain and discomfort radiating down the leg and up through the buttocks to the lower back.   Pain that radiates down the leg is commonly called Sciatica. A common cause of Sciatica is Piriformis Syndrome.  I have had this condition myself for many years.  I still get a flare up now and then…mostly tightness, but I now keep all my back issues managed.  

How did I conquer my back pain?  Foundation Training!  Foundation training will will help anyone improve their posture, Correct  muscular imbalances, stretch and strengthen the posterior chain, and change your movement patterns.  That’s all four of the above mentioned causes….all 4.

A tight piriformis is as common as a cold!  If you have been diagnosed with sciatica your piriformis has to be addressed.  The injections and pain pills you are taking for relief are not Stretching or releasing the piriformis.  The drugs are not addressing your gluteal muscles.  The medication is not addressing your posture or movement patterns.  Foundation Training will do all the above.

Contact me today for an Assesment. Have a great day!


Mon 2/23/15
I just want to take a minute to acknowledge my gratitude for how awesome FOUNDATION TRAINING is.
To have a tool that can teach a person about their own body.
To have a tool to help get someone out of pain.
To have a tool that teaches awareness.
To have a tool that can help correct imbalances and poor movement patterns.
To have a tool that can correct posture.
To have a tool that will help chiropractors, massage therapists and other mediums work…work better…last longer…
To have a tool that can help people move better and feel better.

Because of FOUNDATION TRAINING… I am a better teacher.
Because of FOUNDATION TRAINING…I am inspired to learn more so I can help more and teach more.
Because of FOUNDATION TRAINING…I get to learn from other awesome practitioners of different mediums.
Because of FOUNDATION TRAINING…I am forever connected to the FT family.

FOUNDATION TRAINING is powerful medicine!


FRIDAY 2/20/15
What is a muscle spasm? Basically, a muscle spams is an involuntary muscle contraction. We have all had them at one time or another. They usually come suddenly and are very painful! Who hasn’t had the famous “charlie horse” in the calf in the middle of the night? That is a muscle spasm.
Muscle spasms cause pain, but they function as a warning sign: Something else is going wrong with your body mechanics. Back spasms are defense mechanisms; the muscles contract, protecting a deeper problem. The only way to get the muscles to relax is to move, functionally transferring the stress that is causing the injury or inflammation in your back to your posterior chain, which is built to take it, and thereby relieving the pain.
One of my favorite sayings is: MOTION IS LOTION!
Muscle spasm can be caused by several possibilities such as:
Poor blood circulation in the legs
Overexertion of the calf muscles while exercising
Insufficient stretching before exercise
Exercising in the heat
Muscle fatigue
Magnesium and/or potassium deficiency
Calcium deficiency in pregnant women
Malfunctioning nerves, which could be caused by a problem such as a spinal cord injury or pinched nerve in the neck or back
Medication can cause cramping/spasms
Treatment :
Ice/heat treatments
Massaging the area
Gentle stretching
Epsom salt bath
FOUNDATION TRAINING will help correct poor movement patterns
FOUNDATION TRAINING is integrated stretching
FOUNDATION TRAINING is posterior chain “strength” training
FOUNDATION TRAINING is better posture

Have a great day!

That’s me in the picture below…taking a dynamic stretching position at the office. This is how you take care of your body. This is FOUNDATION TRAINING!



Mon 2/16/15:
If you have shortness of breath, fatigue easily just going for a short walk, or have back pain…practice DECOMPRESSION BREATHING.
Most adults spend the day doing very shallow breathing. I know, it’s something we just do not think about. Now, that I have brought it to your attention…
Oxygen, is the most healing element available. All of us have access to it, yet we do not make the most of it. Oxygen heals!
Oxygen heals injured tissue, oxygen goes to every cell in our body in order to replenish, so those cells can do their respective jobs. Oxygen, helps us deal with stressful situations. Oxygen helps our immune system fight bad bacteria in our body. Oxygen just makes us feel better. Just going outside and taking a big deep breath “feels good”!
Why don’t we spend more time breathing better? I guess the same reason we don’t exercise or eat a better diet…we just don’t.
Let’s see if we can change that starting today.


Stand nice and tall…weight back over the heels, navel gently pulled back towards the spine, shoulder blades gently pulled down and together with the chest opened up, chin tucked to chest(to elongate the neck).

Breathe in thru the nose raising the ribcage…as you let the air out thru the mouth try to maintain the elevation of the ribcage. Try it again.

Get into posture…weight over heels, navel gently in, open chest with shoulder blades down and together, chin tucked towards chest….
Breathe in thru the nose, elevating chest and keeping the posture…let the air out thru the mouth while maintaining the ribcage elevation and the posture.

This exercise will take practice…lots of practice…and you will be greatly rewarded with the benefits oxygen provide.

Please visit you tube or Foundation Training.com to see video’s of decompression breathing and other exercise.

Learn to master this technique. It comes in handy when back muscles tighten up, kids get on your nerves, you have a deadline to meet or you just need to take a 5 minute break and regroup.


Fri 2/13/15
February is more than just waiting on Valentine’s Day to get here…indulging in chocolates, roses and romantic dinners.
February is “heart awareness” month! Since so many of us just started an exercise program in January…right? Let’s take a look at how moderate exercise benefits the heart.
Cardiovascular exercise involves the use of large muscles in a repetitive fashion, activating muscle fibers programmed for endurance and utilizing a heart rate range anywhere from 40 to 85 percent of your maximum heart rate. Think: running, jogging, swimming, biking, or spinning.
Cardio training teaches the heart (over time) to handle larger volumes of blood and push more blood out thru the body with fewer beats of the heart.
This is how you develop a lower resting heart rate…this equates to less work on our heart which is our most valuable muscle.
Strength training is also important for a healthy heart. As the muscles contract—say the arm muscles during a bicep curl—they press and close the blood vessels that flow through them. This leads to increased blood pressure in the rest of the body and the heart has to fight against a stronger force to push blood out.

The heart adapts to this by increasing the thickness of the left ventricle wall. This thickness derived from chronic weight training is healthy, whereas the thickness from chronic high blood pressure is not.
What’s the difference? The healthy heart only has to work under pressure for two to three hours of strength training per week, whereas the heart with high blood pressure has to work 24 hours a day, seven days a week. The second heart may exhaust, whereas the healthy heart becomes stronger with a lower resting heart rate.

No matter what changes in the world around us…the fact that all of us need to exercise for our health never changes. The sooner you start the better. If you have never really had an exercise routine…it’s not to late.
Get outside and walk, play tennis or golf, hire a trainer, take yoga, learn Foundation Training, ride a bike take a hike….whatever!


Tue 2/10/15
Thought I would post a workout today. I spend a lot of time on Foundation Training, but doing a workout is still necessary. If you apply FT principals to your workouts…you will have better form and be able to train the muscles while they are in a more proper position.
Remember, in this style workout…change it to fit your needs. Everything is adjustable…just get it done.
Have a great day!

Workout 2:
Warm up: Jog in place-20 sec
Standing mt climbs-20 sec
Arm swing w/ thumb up/thumb down-20 sec
Wide BW squat-20 sec
Push up-20 sec
Stick up-20 sec
Rest 20 sec…Repeat 2x

Superset1: Total Body Extension-30 sec
BW squat into a front kick-30 sec
Rest 1 min…Repeat 2x

Superset 2: DB row-30 sec
DB row-30 sec (other arm)
Inchworm 30 sec
Rest 1 min… Repeat 2x

Superset 3: Alternating Reverse Lunge-30 sec
Cross body Mt. Climb-30 sec
Rest 1min…Repeat 2x

Finisher: Wood Chop-6 reps( all to one leg)
Elbow to Knee-6 to each side
Wood Chop 6reps(all to other leg)
Burpees -6 rep
Do the above. Finisher as many times as possible in 3 min.


MONDAY 2/9/15
As I sit here thinking about what to write about…I feel a little stumped. I could just skip writing anything until something comes to me? Then I start thinking why do I have this need to talk to the people about their health and well being? As a fitness professional it is my responsibility to teach fitness and health. It’s my responsibility to help motivate people to get started, and to keep going. It’s my responsibility to give people hope…
An individual does not have to stay overweight. An individual does not have to stay in pain. An individual does not have to keep repeating the poor lifestyle choices they keep making. Individuals have to change if they want to change!
This is what’s missing in so many genre’s…individuals taking “responsibility” for their own health and well being. I say this with a very sincere heart. Anyone can change and be responsible. Anyone can get educated on health and fitness on the Internet. Anyone should be able to look in the mirror and say, I better get busy doing some things different. If an individual can just get started there is always hope!
Taking responsibility for your body, the way you move it (or lack of moving), the way you feed it, the way you hydrate it, the way you rest it, the way you clean it or anything else is all on you! You are in charge of that body and your health. As for me the trainer or any other trainer, we are here to guide you, help you be accountable, be part of your team working together.
As I close, I do not feel so stumped. I will get out there and get my workout in, eat well, put in a good day at the office, and help whomever crosses my path…this is my responsibility.