Sat 8/2/14:
On our way home from Columbus. I love going to that tournament… We always have fun and the Columbus people take really good care of us. And thanks to Foundation Training my back is stronger and I do not hurt!!!
Long ride home now. Tomorrow rest, ice, food preparation for the week, and some FT for recovery!




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.


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?


JAMA recommends chiropractic as first means of back pain treatment

Combine chiropractic care with FOUNDATION TRAINING and your back pain will disappear! Safe, inexpensive and effective!!! Try it…

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(KTVI) – Medical doctors and chiropractors are often at odds with each other.  The Journal of the American Medical Association now  recommends chiropractic as a first means of treating back pain.

Dr. Alex Vidan wasn’t going to let that pass by without a comment.  He stops by FOX2 with his pal Mr. Spine with more information.

The JAMA`s recommendation comes on the heels of a recent study out of the medical journal Spine where sufferers of lower back pain all received standard medical care (SMC) and half of the participants additionally received chiropractic care. The researchers found that in SMC plus chiropractic care patients, 73% reported that their pain was completely gone or much better after treatment compared to just 17% of the SMC group.

For additional information visit: The JAMA Network

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Sitting Kills-Get Up and Move!

FOUNDATION TRAINING will cure this terrible habit and posture. FOUNDATION TRAINING will cure the symptoms created from this daily habit most people have.
Thank you to fellow FT Instructor. Beth Alexander for the insight to this habit we all do on a regular basis. We can all do better.
Message me to set up Foundation Training instruction. Beth teaches in Santa Barbara, Ca. You can visit the website asee if there is a trainer in your area.
FOUNDATION TRAINING is easy to learn. Just a few lessons will change your life…

Beth Alexander Fitness

It’s true–sitting for prolonged periods of time contributes to significant health issues. Our bodies were not made to sit for 8 hours a day, 5 days a week (maybe more if you count that post-work House of Cards marathon). There are negative effects from your head to your toes when you sit for long periods of time… the Washington Post has outlined just some of the issues in this graphic below, and I’ve listed some of my top tips for avoiding these conditions underneath it.

Sitting copy

Exercise helps to counteract these effects–so take a break, stand up, move around, and then come back for some of my top tips on how to address these issues.

Environmental Changes

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