INTRODUCING FOUNDATION TRAINING’S: CORE ELEMENTS

FOUNDATION TRAINING has completely changed the way I look at fitness and the body in general.                                                           FOUNDATION TRAINING had given me tools to manage my chronic back pain as well as being able to help others.

I still apply FT principals and exercise every single day.

In my earlier years of competitive sports, training and personal training I viewed the body’s  health and appearance from the outside.  Good bodyweight, muscle tone and nice athletic moves are all great, but now I know…a truly fit and healthy body happens from inside the body.

Humans are the only bodies on the plant that move upright on two legs.  This puts our body in a compressed state as soon as we start standing and walking.  We battle against gravity all our lives…gravity wins in many many cases.  Factor in injuries, repetitive patterns, technology and just plain bad habits such as poor diets, to much sitting and emotional trauma our spines and muscular pulley sysmtoms succumb to all this trauma.  I, myself fell into this category of people.  Even though, I have always had a good weight, good athletic skills and exercised all my life…the chronic back pain became debilitating…coming more frequently and lasting longer and longer.  The “back episodes” affected me at work and at play.

Enter FOUNDATION TRAINING!  My wonderful chiropractor at Foxworth Chiropractic showed me the original FT book.  I took a look at it and decided to try a few exercises.  The exercises looked simple enough (they are simple) but, I knew immediately something was different.  I felt better after the first time!  I kept doing them…I kept feeling better and better!  Weeks went by, months went by and I was feeling great and no back pain.  I told Dr Cefalu (my chiro) I keep waiting for this to quit working…for the pain to be back.  It’s been four (4) years now…back pain is still gone!  Do I still have small flare ups…sure I do but, I know exactly what to do to manage a flare up.

I have been a Certified Foundation Training instructor for 4 years now.  FT has evolved in that time and keeps evolving.  I knew FT was special when I first tried it…even though I did not know why.  I do know why now…FT, takes it’s three (3) principles of decompression, hinging and anchoring and applies it to muscle chains and integrates with movement to build a strong, supple and powerful core (stability system).  FT…builds from the inside out.

INTRODUCING

CORE ELEMENTS…FOUNDATION TRAINING’S NEWEST RESOURCE

Core Elements – Your Newest Foundation Training Tool

Foundation Training Core Elements is the newest way to apply and reinforce what you learn at your Foundation Training sessions in an all new streaming platform. It contains over 5.5 hours of engaging content including lectures & theory, exercises, focus sessions and incredibly effective, progressive workouts that you can access on any streaming device (computer, tablet, phone).
The program contains the entire library of Foundation Training exercises – which is awesome to have, but can also be a bit overwhelming.  This library is awesome.  For those of you whom I have taught or who already know FT this library will serve as a reminder of subtle nuances that make FT work so well.  There are also workout videos that you can follow along with to help you keep the intensity up.

For those of you who purchase this program and are brand new to the exercises…follow along and give it a go.  You may still need some help.  This is where you will need a certified trainer to come in and help you with things… body positioning, movement patterns, adjustments and maybe just answering some questions.  FT, really helps a person learn about “their” body…what it can do and opens the possibilities of what it could do!  That’s what FT did for me…made my body better.

REASONS TO INVEST IN FOUNDATION TRAINING CORE ELEMENTS:

It reinforces all the helpful tips and cues you learn at your Foundation Training session (that you may have forgot!).
It gives you a way to practice along with an instructor when your schedule doesn’t allow you to meet with me.

Each facet of every exercise is taught in detail. You can rewatch again and again to fully absorb all of the nuances that make these exercises so effective.

The program is designed to give you the motivation to practice everyday. This accelerates your progress and gets you closer to your goals.

You can take it with you. So whether you’re at home or traveling, you can keep your Foundation Training practice going strong until we see each other again.


To celebrate the launch of Core Elements, I am offering an exclusive $50 coupon to my valued clients through October 25! Simply click the link below and use the code CEFRIENDS at check out.



 https://www.foundationtraining.com/ref/4504

PS…if you purchase after Oct 25th…the cost is 199.00, but you can pay over 12 months time for 19.99 a month.

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HOW TO AGE YOUR BEST

Thur 11/12/15

In this day and time people are living much longer…many well into their 90’s.  I read things all the time about how to save money and such so that one doesn’t out live their money.  I’m sure a lot of you also read a lot on this subject.  How many of you take the time to work on your physical aspect of maintaining “quality” movement until such an age?  What will we all move like when we are 76,83,92?  If you do not move well now (in your 40’s and 50’s) your golden years may be quite miserable.

Those of you going to the gym everyday, taking a run, playing golf/tennis are on the right track.  The body needs more variety, more range, more focus. There is more to do in taking care of your body and preparing it for the future than your hour of “exercise” a few times a week or even everyday of the week.

I once heard the very famous and wise strength and movement coach, Dan John, talk about how doing the thing you are not doing will improve everything else you are doing. Dan was talking about the 5 human movements (the squat, the hinge, the push, the pull, the carry). He said if he wanted to help an athlete improve his performance, he would focus on implementing the movement(s) the athlete was not employing in his training regimen. Then, the athlete’s overall performance would improve. 

The same thing goes for those of “us” the everyday 8-5 blue/white collar worker, the housewife, the big business owner.  We need to be thinking the 5 human movements daily…versus lifting weight improperly, running 5 miles everyday, only playing the sport we love etc. 

I did not say stop running, lifting weights, playing golf or any other activity you like.  The body needs more variety.  

I am saying learning how to enhance the basic body movements…squat,hinge,push,pull and carry.  Learn to do them on the floor using your body weight (as you did when an infant).  Learn to you your core during  your time on the floor.  Learn to breathe using your diaphragm…this is absolutely huge.  Your diaphragm is actually part of your core.  Learn how to push something with your core engaged and your shoulders in proper position.  This stuff is important…if you want to be active at 80 and above…learn how to do these things.

This is how I train now…Foundation Training for my posterior chain and core.  I am much more flexible and mobile and body aware from FT training alone.  I practice sit and getting up from the floor…great hip work.  I crawl…great core/shoulder work.  Crawling is great strength work and safe that shoulder work with dumbells.  I roll…awesome for the core and the vestibular system.  Yes, I still throw in some traditional weights…but I can do them in perfect posture/form!

Contact me.  Let me assess how you move and teach you how to move better.  Between Foundation Training and some floor work…we call all be 80 moving like we are 40!  Let’s prepare for our golden years physically…so we can enjoy life.

ADULT SCOLIOSIS

June 24, 2015

I have noticed from teaching FOUNDATION TRAINING how many adults have developed scoliosis.  I especially see this in my 60 and above age group.  This form of scoliosis develops from a gradual deterioration of the facet joints. This is the same process that causes osteoarthritis of the spine; however, in degenerative scoliosis the pressure of these deteriorating facet joints causes a straight spine, as viewed from the back, to begin to shift so that the spine curves to one side.

Pain is present in some patients, but not all, and is similar to the pain of osteoarthritis of the spine, which is caused by the same joint deterioration process. Patients may experience stiffness and pain in the mid to lower back and/or pain, numbness, and weakness in the legs and feet.  The pain can come from the inflammation of the joint and/or from the musculature surrounding the area.  These muscles will tighten up in order to protect the spine.  

Our spines and joints will deteriorate as we age.  The thing to remember is to take as many preventative measures as possible thru our younger years.

What we eat is important for our joints.  We have to have calcium for strong bones.  We need vitamins and minerals from plants.  We need protein and omega’s from lean meat and fish.  Keeping weight under control keeps constant excess stress off our joints.

Posture!  Poor posture and poor movement from poor posture increase stress on the muscles and joints.  Posture is something that can be improved through FOUNDATION TRAINING.  

Exercise! Our muscles and joints need to be moved.  Joints and muscles need to go thru full range of motion and experience different stresses daily.  Exercise keeps muscle and bones strong…  There are so many forms of exercise available.  There is absolutely no reason for people to not exercise…

Hope this article helps those of you who are noticing a curve in the spine developing.  It’s not to late!!! Learn FOUNDATION TRAINING.  Degeneration is going to happen to all of us.  It’s up to you to manage how well you age.

FOOD/POSTURE/EXERCISE…ITS ALL A CHOICE!

Wednesday 6/17/15

My philosophy on the body…

Do everything you can now to keep your body healthy.  Feed it with fresh vegetables and good cuts of meat.  I talk about a lot of topics on taking care of our bodies, but what we feed our cells, muscles, bones, blood and tissue is at the top of the list important!!

Posture.  Anything that causes poor posture will, over time, affect our joints.  The better posture you maintain as you age the better your body will move mechanically.  Poor posture catches up with people over time.  So many people tell me, “I have always had bad posture”.  We do not usually feel the effects of poor posture in our youth, but as we age the wear and tear of musculature working out of sync really hits us hard.  Back pain, joint pain, curves in the spine develop, we start getting bent over, we can not walk/sit or stand for long periods.  These are some of the issues that develop because of poor posture.  What’s worse…these ailments are progressive if changes are not made.

Exercise.  We all need to move.  Everyday, as often as possible.  The soft tissue of the body needs blood flow and oxygen.  The muscles move the joints…joints need range of motion work.  The brain signals the muscles what to move and how to move it.  Movement is a complex “SYSTEM” of communication between our brain and musculature.  This system needs to be utilized through a variety of ranges and loads, so that the “system” works optimally.  Lack of use causes atrophy, weakness, adaptation and poor communication…period!

If you want to be the middle aged person with no energy and no motivation to take a walk or play with grandkids, then so be it.  That is a choice.

If you want to be bent over or take pills everyday for your pain issues…then so be it.  This is a choice also.

If you want to be the person who who choose to accept their obesity and just keep eating.  Obesity affects the soft tissue and joints and organs.  Then so be it…again, another choice.

If you want to change, if you want to move better and feel better, if you want to age well…it is not to late!

Our bodies are great learning machines.  You can reverse some of the damage caused by poor diet and poor posture. 

I am off for my walk, some FOUNDATION TRAINING warm up…then to the gym.  Get up and start changing…

Hoping I motivated at least one person today!

REAL CORE WORK

Sat June 13,2015

I am meeting a friend today and introduce FOUNDATION TRAINING to him.  This person called me yesterday saying he hurt his back when he bent over to pick something up.  He went to a friend of his who is a doctor at a spine clinic.  He had X-rays and such done and the doctor tells him everything looks good…that this is a muscular problem.  The doctor tells him to strengthen his core!  The doctor also put him on muscle relaxers…Dern it!  I am glad my friend remembered our conversation 6 months ago when he had inquired what I had been up to.  I had briefly explained FOUNDATION TRAINING. 

First, what makes up the core?  This is important to know.  Most people think it he core are the abs…where the 6 pack is supposed to be.  The core is much more than the abdominal area.  The major muscle groups of the core consists of the diaphragm, transverse abdominus, multifidi, pelvic floor, internal & external obliques, erector spinae, and rectus abdominus.  The latissimus dorsi, glutei, and trapezius also are important components of the core.  All of the above mentioned muscles are located in and around the pelvis and stomach, back and ribcage area…front and back of the body.  

Now, that you know what the core is let me explain what FOUNDATION TRAINING does for the core.

FOUNDATION TRAINING will apply and anchoring technique coupled with a breathing technique which allows a person to decompress their own spine with all the musculature mentioned above.  This is called decompression breathing!  Decompression Breathing is a fabulous muscular way to breathe using the diaphragm, lengthen the spine creating space while bringing in healing oxygen, and really making the muscular contract, lift and expand. 

FOUNDATION TRAINING has a variety of exercises (pose positions) that wake up the core muscle group, the hamstrings, calves, feet, even the neck muscles.  If you will practice FOUNDATION TRAINING a little everyday all these muscles will start to lengthen, strengthen and work together.  Having all these muscle groups work together is vital to being strong and fit.

FOUNDATION TRAINING improves posture!  If a person is in good posture the muscles are working more effiecently because they are in a better position.  Good posture promotes proper joint position.   If the joints are in good position the move us around without pain and with less wear on tear on the joints.  Good posture is just flat out the only way we can have good mechanics in body movement.

FOUNDATION TRAINING just feels good!! Don’t get me wrong…FOUNDATION TRAINING is work…intense muscular work.  After a session you feel awesome.  All that oxygen coming in coupled with all the muscular contractions at once…then movement while in the lengthened state!  This is core work!  This is how you take care of your body!

FOUNDATION TRAINING teaches the individual awareness about their own body…which is awesome because we are all unique.  

FOUNDATION TRAINING improves breathing, posture, flexibility, mobility, stability, balance and decreases pain.  We need every one of these components to be healthy and fit.  We need every one of these components to move well and be well.  We need to move well now in order to age well.  After all, don’t we all want to age well and be as mobile as possible into our 60’s, 70’s and 80’s…. I sure do and I intend to with FOUNDATION TRAINING!