HOW BOUT A WORKOUT

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.

FOUNDATION TRAINING AND PLANKS

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?

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ARMS ON. FIRE!

Wed 1-29-14:
Well, the blizzard of 2014 has come and gone. I know those of you who live in places where it always snows may laugh…but this weather causes chaos here in the Deep South! Today, there will be no snow, but there will be ice from the below freezing temps.
Everyone be careful if you choose to get on the roads.
My doctors just happened to both be out of the office today…but I will trek in for a bit to check on things. I also, have some work to do at the gym. I just can’t stay home all day and not do anything.
If anyone is interested in starting FOUNDATION. TRAINING… I have a beginner class at 1 pm today. Stop thinking about FT and start doing FT!
I found this upper body workout I’m going to try today….if you legs need a break…give this workout a try.

Do a warm up and a little stretching first!

15 push-ups
30 sec plank
15 bicep curls
30 sec plank w/ alternating leg lifts
15 overhead tricep presses
30 sec left side plank
15 lateral raises
30 sec right side plank
15 tricep kickbacks- (together or one or at a time)
30 sec suicide plank

Rest 1 min…Repeat 2x

Arms on Fire!!!!! One set may be enough for some…if so that is fine! Do more if you need more! Let’s get those arms ready for some sunshine!

HABITS AND. CONSISTENCY!

Sat 1/4/13:
Looking forward to Foundation Training class this morning. There is an 8:30 class for those who are already using FT. They”ll get new exercises today. The 9:45 class is for newcomers. I love teaching the newcomers.
How is everyone’s new year starting out? Hopefully, new habits are be implemented and everyone is on their way to feeling better.
Let’s talk about the habit you have changed. For example, lets say you are going to start a to do list for each day. This a great idea. I, myself like lists and like to check off things once they are completed. Well, when are you going to compile this list? Whenever you chose to make the list is fine…the important part is to try to do it pretty much at the same time every day. This will re-enforce the habit and promote consistency. I know it does not seem that important….but it works. Consistency=habit. Remember, today is only Jan 4… but it’s time to get the new habit chosen and implemented.
I’m off to get ready for Foundation Training!!! Love that stuff and it has really made a difference.
I’ll leave you with a quick workout.

Take 10 minutes and do the following circuit as many times as possible.
1. Body weight squat- 10 reps
2. Renegade row- 6 rep per side
3. Skater Hops- 6 per side
4. Push-ups- 6 reps
5. Jump Jacks-10 reps

Enjoy and GEAUX SAINTS!!!!!!

Let’s GET BUSY!

Jan 2,2014:
Go thru your check list to improve your health. Get your exercise in, drink water, know what your meals or gonna be and have the food easily at hand. Take snacks with you. You can do this!

Workout:
Body weight squats-10 reps
Mt CLIMB-10 reps per side
Rest 30 sec if needed…repeat 2x

Push-ups-10 reps
Inchworm-10 reps
Rest 30 sec…repeat 2 x

Stick ups-10 reps
Kettle bell/Dumbell swing-10 reps
Rest 30 sec…repeat 2x

Do some FT stretches….and have a great day!

Christmas Cookies

Tue 12/10/12:
Lets get busy folks….I know your re eating Christmas cakes,cookies,etc at work! Lets work some of that stuff off.

Do some foundation work…lengthen those Hammies and glutes. Decompress the spine and prepare for a workout.

Group 1
Foundation Squat with a front kick- 10 reps
Push-ups – 8 reps
Rest 30 sec….Repeat 2x

Group 2
Lunge w/a Bi Cep Curl-8 per side
Skater Hops-8 per side
Rest 30 sec…Repeat 2x

Group 3
Burpees-8 Reps
Jab/Punch- 8 Reps per side
Rest 30 sec…Repeat 2x

Go to work and try not to eat to much Christmas sweets!
BOOM BOOM BOOM….

Don’t forget Sat 9am DeVille YMCA FOUNDATION CLASS!

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