CORE ELEMENTS

Start your year off with CORE ELEMENTS from Foundation Training.

CORE ELEMENTS is everything Foundation Training. The whole program I have been trained to teach is now available for anyone and everyone. Use my referral link to purchase: https://www.foundationtraining.com/ref/4504/

If you are serious about improving your posture, balance, strength, flexibility and overall mobility…this is a must have program for your toolbox. All the FT exercises are included with instruction and video from the FT team. There are practice sessions as well as workout sessions. CORE ELEMENTS is for beginners as well as seasoned athletes.

Wishing everyone a happy and healthy New Year as well as improved movement.

MOVEMENT MATTERS,

STEVEY

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FOUNDATION TRAINING

Thur. 2/12/16

FOUNDATION TRAINING

A bodywork practice…where an individual can integrate alignment, breathing techniques and anchoring techniques in order to create length and space in spinal area…therefore, helping to decompress the spine.  Create strength in musculature while in a lengthened state.  There is a heavy focus on “core work” utilizing decompression breathing.  This technique, really gets the diaphragm, pelvic floor, transverse abdominal and other deep myofascial muscles working together.  These deep muscles are usually the weakest because most people have quit breathing big and deep long time ago.  Most people today are so inactive and breathe shallow from the belly or the chest only.  These deep myofascial muscles are so important for activation of the superficial muscular system, and for stability in our pelvic spinal area.  Foundation Training, will correct and improve movement patterns.  All the reasons listed are why Foundation Training is so useful for everyone.

Foundation Training is a practice…just like yoga, Pilates, tai chi etc.  Foundation Training, has a heavy emphasis on breathing and the posterior chain.  Foundation Training is easy to learn, but has to be practiced.  Once you know some of the basics…a short 10 minute session will do wonders for the body!  A short one minute Founder at your desk will also do wonders for your body.  There are no rules on when, where or how long to do it.  It’s just you and your body learn how to lengthen, strengthen, move and feel better!

I have been practicing and teaching Foundation Training for over 2 years now.  My body is as strong as ever and my back pain is gone!  

I have been in the fitness industry a long time…FOUNDATION TRAINING is absolutely a rock solid training tool.  Everyone on the planet will benefit from FT techniques.  Athletes, mamma’s, CEO’s, granny in the assisted living home.  If you want to stay upright…tall and strong, reduce back pain…because now you know how to breathe and train your core, have better balance, so you can ditch the cane.  Learn FOUNDATION TRAINING!  

WHAT IS DECOMPRESSION(BREATHING)?

Sat Jan 23, 2016

Decompression is the act or process of relieving pressure from a compression.  In diving, diver’s decompress upon returning from very deep waters.  Astronauts, spend time decompressing upon return from space in order to adjust to our normal atmospheric pressure.  Surgeons can do procedures to relieve spinal compressions.  

The fact is, when there is pressure on the spine…it needs to be relieved.  I can not speak about diving or space, but I can speak about everyday life  and the pressure we put on our spines…and how we can do our own decompression through breathing.

We all breathe everyday in order to live.  That’s a good thing!  The bad part about this is…most all of us breath very shallow.  We don’t really get our diaphragm, pelvic floor or the muscles around our rib cage involved.  No one really thinks about that.  Why would we?  After all breathing is just something that happens naturally…right?

The act of DECOMPRESSING is: ability to expand, recover, restore.

In breathing…If we all would consciously take just a few minutes a day and practice breathing better…we could expand, recover, and restore a lot of function in our bodies.  

DECOMPRESSION BREATHING: Will help us expand musculature around the spine, ribs, abdomen, pelvic floor…lifting, expanding, strengthen…this is the ultimate core work.  

DECOMPRESSION BREATHING: Will help athletes recover much faster.  For the everyday person who avoids the stairs because it takes your breath away…learn how to practice decompression breathing… Joggers, runners, weekend warriors…you will get better at everything by learning how to breathe better.

DECOMPRESSION BREATHING: Will help us recover quicker from injury, muscle aches and pains.  There are even articles out now how better breathing can help with neuro muscular disorders like MS, Parkinson’s and others.  Breathing bigger, deeper, wider pulls in more oxygen!  Feeding the lungs, the brain, and soft tissue is a good thing!  Oxygen heals, it helps us relax…blood pressure gets better, the heart won’t over work.  Oxygen helps everything!

If you are overweight, over stressed, have poor posture, poor balance, poor movement….even a poor attitude in general, but especially about your body…

DO SOMETHING DIFFERENT!

Learn how to do DECOMPRESSION BREATHING!  

If you want to really make a change…start with your breathing!  It’s something all of us do…everyday…all day long!  Why not make our breathing more useful…

Contact me with any questions and or to get set up!

Have a great day!


BALANCE

Sunday 7/12/15
How’s your balance? Most of the time, you may not even notice how it plays into your day. It’s a steady presence that keeps you on your feet.

But here’s something you may not know: Balance training — exercises designed to improve balance — can give you a stronger core. Your core includes the abdominal, chest, back, and hip muscles.

When you practice staying balanced, you give these muscles a real workout too. This makes your midsection stronger and more stable. That’s one of the ways working on your balance helps reduce your risk of falls, back pain, and injuries.
Balance training is often recommended for older adults. But a strong core and good balance can help people of all ages in their everyday tasks and fitness pursuits. For example, you can put them to use when you’re climbing a ladder, carrying a toddler, skiing, golfing — and more.

It’s actually pretty easy to add simple balance exercises into your day — no special equipment required. These five basic moves are a good start:

Walk backward or sideways.

Walk on your heels.

Walk on your toes or heel–to–toe.

Stand up from a sitting position without using your hands.

Stand on one foot.

You can do these exercises as the space and situation allow. For example, you might stand on one foot while waiting for the microwave or talking on the phone. When you do any of these moves, make sure the surface you’re on is smooth and free of any potential hazards. If you’re unsure how steady you’ll be, have something sturdy to hold on to.

FOUNDATION TRAINING: My absolute favorite training technique for everything.  Since we are talking about balance…FT is great for training the core.  Movement starts in the core…the legs and arms move all around the core.  The stronger the core…the more control you have in balancing and moving.

POSTURE AND BALANCE: THE KEY TO AGING WELL

What is balance exactly?  

Balance is the ability to maintain your center of gravity within your base of support.

Posture is th ability to balance our head over shoulders…over our torso…over our pelvis…between our feet.  The feet are our base of support.  In actuality we all are in posture everyday…most of us are in poor posture due to the fact we have lost the ability to balance our posture between our feet in proper alignment.

An example would be a pretuding forward head developed from years of sitting at desk looking at a computer screen. That forward head is out of balance.  The forward head puts strain on the neck and shoulder muscles causing them to over stretch and become tired. This causes a cycle of adjustments in the body to help compensate for the forward head.  

Take a look around next time you are in a mall or grocery store.  Look at all the people just going about their life.  Look at all the different postures.  How many good -balanced postures do you see?  Probably not many.  Matter of fact someone with really good posture will stand out in a crowd…good posture is very attractive.  

How do you think some of the elderly get so bent over?  So stuck in a stooped position?  Why can’t they pick their feet up when they walk?  Why do they shuffle?  The answer is years of poor posture.  They lost their ability to balance the head over their shoulders in proper alignment long time ago.  This causes the body to alter mechanically in order to remain upright.   The muscles shorten or tighten. The bones and joints shift causing friction and degeneration.  How many of you have parents that you worry about taking a fall because their balance is so poor?

There is absolutely no one has to age poorly.  Age does not cause bent over crocked bodies.  

Start working on your posture today.  The better you can balance your head over your shoulders…over your torso…over your pelvis…between your feet (your base of support) the more efficient your muscles will work.  This stuff is important.  I realize no one ever thinks about their posture or how they move…but it is the key to aging well and moving well as we age.

POSTURE CHECK SAT. MAY 16 9:30 AT FLOWOOD YMCA…YOUR OPPORTUNITY TO GET STARTED!

MOVEMENT MATTERS!

POSTURE WORK SHOULD BE THE RX FOR BODY PAIN

Tue 5/5/15:

POSTURE…the ability to balance.  The ability to balance our head over our shoulders. The ability to not fall down.

If you are standing…you are in posture.

Being in posture involves a lot of muscular actions….something we never think about.  We take for granted the many muscular abilities of our bodies.  I remember as a kid being able to move so freely, very athletically and without pain.  How I would love to still be able to move as a child and without pain.  Don’t get me wrong.  At age 57…I still move pretty well.  The difference now is I have to work at it and be conscious of what I do and how I do it.  It all start with Posture.

Once you are out of school and enter the working world life becomes more of a routine.  Even though I have always stayed active physically things about the body just change.  

The effects of a desk job catch up with you.  The effects of “stress” from everyday life catch up with you. The effects from injury catch up with you.  The effects of weight gain on your frame catches up with you.  As you age the weight becomes heavier, we start moving less, we become tired more easily, pain comes more often and stays longer.  I know how the body changes and how it feels as time passes.  Even though I stay active and I keep my weight under control and eat healthily…. We just don’t feel good every day!

POSTURE!  It all starts with our frame.  I spend a lot of time studying about posture and movement.  I teach FOUNDATION TRAINING…which is all about better posture and the muscles that keep you in posture.  No one is teaching about this in Ms…and posture/movement should be in ever gym, fitness program, rehab program, physical therapy program and other places I have not even thought of.

Doctors should be sending patients for posture/movement work instead of giving the a prescription.

A posture program is the prescription people need for pain, muscle imbalance, muscle weakness, forward head syndrome, back pain, stiff joints, poor balance…how does a pill or a shot fix this? 

May is National Posture Month…do yourself a favor and get your posture looked at.  Send your parents.  Send your kids if you are already noticing poor habits.

I will be at the Flowood YMCA Sat May 16 @9:30 talking about posture, Foundation Training and answering questions you may have.  If I do not know an answer I have a network of awesome “body” practioners who can help.  

We can all age better, move better which turns into moving more,have less pain, and take better care of our bodies.  It all starts with posture!  

Have a great day and never forget: MOVEMENT MATTERS

Stevey

HOW ARE YOU EVOLVING?

Monday 12/29/14:
Hard to believe 2014 is just about gone and it all seems like a blur!
In preparation for the New Year let’s talk about what’s happening to our bodies and what will happen if we don’t work on our posture, our movement, and our diet. Take a look at the picture below:

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Take a minute to think about how we evolve…
We start out in the womb all curled up in a ball. We enter the world not yet ready to do much of anything except eat and sleep. As we gain strength we hold our head up and start to crawl. We start figuring out we can get places by crawling around, but it’s not enough. All that crawling got our legs, hips, shoulders, core stronger…we start walking…how cool is this?
We have evolved into active children. We get to spend years like this just “playing”! Run, jump,push,pull,bend just non stop movement all the time! What a freedom it is!
Then we turn into young adults. This is still pretty cool, but now we have to go to work everyday. Most of us sit behind our desk 6-8 hours per day.. Some of us will have jobs on our feet all day like retail or factory work. Some will have harder labor jobs like construction or heavy lifting type jobs. We develop poor habits thru the years because of a lot of these jobs. Sitting is on top of the list as being hazardous to our healthy. Standing all day is better than sitting, but you better be getting some range of motion in there or your muscle are just going to shorten up and get tight….just like sitting. The hard laborer job has plenty of movement …but is it proper? Are they lifting properly, bending properly? All these jobs are worthy employment…but when we retire we don’t want to look like the picture above!
Make your goal for the New Year to learn about your posture! You can fix that forward head position. those rounded shoulders can get better. You can turn those feet straight ahead instead of walking like a duck. You do have a core and you can learn to use it properly. You can fix your posture…so that you can breathe better. There is so much
that you can improve about yourself…if you just learn about your own body.
Don’t end up like those photos…start improving today!