52. Eric Goodman: Foundation Training — Turning Personal Adversity into a Blessing For Humanity!

Take some time to listen to Eric Goodman, creator of Foundation Training.  I have been practicing and teaching FT over 3 years now.  FT is as advertised!  An excellent pain management tool.  FT develops  muscular strength and stability thru out the body…especially the posterior chain.

Most body pain is caused by structural issues, compensation patterns, muscular imbalances, repetitive poor habits and muscular weakness.  Foundation Training can help correct and improve all these issues.

If you really want to help your body, manage pain and improve movement, strength, patterns, flexibility and more… Learn Foundation Training!

Click on the show title to read more and listen…Turning Personal Adversity into a Blessing For Humanity!

Source: 52. Eric Goodman: Foundation Training — Turning Personal Adversity into a Blessing For Humanity!



Tue 6/2/15

The human body is the most magnificent machine ever produced.  The human body is made up of over 200 bones, over 600 muscles, lots of ligaments, tendons and fascia.  The spinal cord is the internet highway with our brain that tells our muscles to move the bones.  

In this day and age life expectancy into the mid 80’s.  That is a very long time for our magnificent machine to work as optimally as it can.  Even with great care thru the years our bodies will show some of the age.  This is natural.  I am of the “baby boomer” generation…”boomers”, are dead set on aging well!  Whatever it takes “boomers” will try.  I love that mind set.

When we combine some integrated medicine choices with good lifestyle choice…you set the body up to heal itself naturally.  Our bodies have immune systems that will fight off infection and disease…if we can keep the body healthy.  This is just one reason to eat healthy….eat all the food groups.  Our bodies need the nutrients, vitamins and minerals.  Cells, tissue, muscles, organs even our blood needs nuroishment from a variety of sources.

Integrative Medicine uses modalities such as acupuncture, chiropractic manipulation and relaxation techniques to reduce pain; dietary and herbal approaches to manage diseases such as diabetes and fibromyalgia; and group support to change habits associated with obesity, diabetes and heart disease.

Lifestyle Medicine is an evidence-based practice of assisting individuals and families adopt and sustain lifestyle behaviors that can improve your health and quality of life, such as eliminating tobacco use, improving diet, practicing stress relief techniques, and increasing physical activity. Poor lifestyle choices are the root cause of modern chronic diseases. Scientific evidence is clear – adults with common chronic conditions who adhere to a healthy lifestyle experience rapid, significant, clinically meaningful and sustainable improvements in their health.

Medical doctors should be treating disease, broken bones, defective issues from birth or accidents and such.
We should be treating our own health and taking care of our bodies thru healthy lifestyle and integrated medicine practices.  This is how you achieve long term health.  If you want to be moving feeling good and moving your body well into your 80’s and above…

THIS IS THE TICKET!  Let’s go “boomers” and show those behind us how to live well!


Mon June 1,2015

According to Dr. Andrew Weil integrated medicine by definition is: Integrative medicine is healing-oriented medicine that takes account of the whole person (body, mind, and spirit), including all aspects of lifestyle. It emphasizes the therapeutic relationship and makes use of all appropriate therapies, both conventional and alternative.

The principles of integrative medicine:
A partnership between patient and practitioner in the healing process
Appropriate use of conventional and alternative methods to facilitate the body’s innate healing response

Consideration of all factors that influence health, wellness and disease, including mind, spirit and community as well as body

A philosophy that neither rejects conventional medicine nor accepts alternative therapies uncritically

Recognition that good medicine should be based in good science, be inquiry driven, and be open to new paradigms

Use of natural, effective, less-invasive interventions whenever possible

Use of the broader concepts of promotion of health and the prevention of illness as well as the treatment of disease

Training of practitioners to be models of health and healing, committed to the process of self-exploration and self-development

In today’s world we have to stop taking a pill or a shot or a chemical for every ache and pain we get.  Pharmaceutical companies have gotten rich while so many patients have gotten sicker or addicted.  We have to start taking better care of ourselves on a daily basis and prepare for the senior years to be as healthy as possible.

Some methods of integrative medicine are: Exercise-which includes FOUNDATION TRAINING , yoga, Pilates.  Massage-taking care of muscles and soft tissue.  Chiropractic-taking care of spine, joints, discs and communication pathways.  Acupuncture-to treat pain and alter the body’s energy flow into healthier patterns.  Meditation. Aromatherapy. Reiki Treatment-therapy for stress reduction and relaxation. Support groups.

These are a few that come to mind…I’m sure there are many more.  

To be healthy the body needs to be treated as a whole…the physical, emotional and mental.  Consider some of the above treatments.  They will get your brain working better, your physical body moving better which will help you feel better.  When we feel good we are move giving, loving, emotionally present and more.

Have a great day!


The best way to be healthy and avoid sickness, medication and high medical cost is to be RESPONSIBLE FOR YOUR OWN HEALTH!

Eat plants, beans and nuts.  Cut out processed, salty and sugary foods.  Move your body…a lot!  Get massage and chiropractic adjustments at least once a month.  Our bodies need body work.  Our bodies are machines and need care and maintenance.  Just sayin!   Yes, you will have to budget for the work…the cost of maintenance is nothing compared to doctor bills and prescriptions. 

Below is an article I will share from my chiropractor…FOXWORTH CHIROPRACTIC.  Take a read…FOXWORTH CHIROPRACTIC believes and practices “whole health”!  

  • Contact Us

An URGENT message from Dr. Berry and Dr. Cefalu.

We need your help to make sure YOU have the ability to choose Chiropractic Care in the future. The national debate on health care reform is changing from day to day and YOUR input is critical as the process moves along.

Our profession does not have millions and millions of dollars to spend in Washington to influence politicians as the drug companies and insurance companies

Rice and Beans

Regular Chiropractic Care and a Healthy Lifestyle
The importance of making healthy lifestyle choices is becoming increasingly well known. Vigorous exercise, a healthy diet, and sufficient rest are key components of a healthy lifestyle, regardless of a person’s age. But in order to get the most out of the good things you’re doing on your own behalf, your nerve system must be functioning at full capacity.

Nerve signals, messages between your brain and the rest of your body, need to be transmitted accurately and on time. “Service interruptions” result when spinal misalignments and nerve irritation are present. Your musculoskeletal system and digestive system are prevented from working efficiently. Such problems may lead to pain, symptoms, and even disease. Regular chiropractic care corrects spinal misalignments and helps reduce and resolve nerve irritation. As a result, regular chiropractic care helps maximize the benefit of all healthy lifestyle choices, enabling everyone to achieve greater levels of health and well being.

Rice and beans is a well-liked combination of foods that is not only delicious, but also good for you. Other well-known examples of food combinations, such as corn and lima beans (succotash), tomatoes and avocados, and even orange juice and oatmeal, provide benefits beyond those gained by eating these sound nutritional choices individually.1

For example, the combination of rice and beans provides complete dietary protein (containing all the essential amino acids we need to build all the other proteins in our bodies). Similarly, the succotash combination of lima beans and corn contains high concentrations of essential amino acids. When you combine avocados and tomatoes, the fat from the avocado helps your body more efficiently use heart-healthy and cancer-fighting antioxidants such as lycoprene contained in the tomato. A heart-healthy breakfast consisting of real oatmeal, such as oatmeal made from rolled oats or steel cut oats, and real orange juice (not from concentrate) provides a potent combination of phenols that are associated with reduced atherosclerosis and cancer. 2,3

These combinations are specific examples of the more general principle of food combining by which you combine proteins and complex carbohydrates at every meal. When you combine these complementary sources of nutrition on a regular basis, you retrain your body’s metabolism. By consuming a “slow-burning” energy source, you’re providing high-quality fuel for the next three to four hours. Several very good things occur as a result. Energy utilization is optimized, that is, your body gets more benefit out of every calorie it’s burning. Additionally, insulin levels are stabilized throughout the day. Over time, food combining helps a person become a leaner machine and helps reduce the likelihood of developing type 2 diabetes. These benefits are especially important for people who have been told they are hypoglycemic or pre-diabetic. Of course, you should always check with your doctor to make sure a food combining strategy is right for you.

When you add a program of regular, vigorous exercise to your food combining lifestyle choice, you obtain even more profound benefits. The vigorous exercise you’re doing raises your body’s basal metabolic rate. Your body begins to burn calories even when you’re asleep. Owing to the increase in lean muscle mass you’re gaining from exercising over time, you’re burning more calories throughout the day. You find yourself craving more nutritious foods, that is, those that will provide higher-quality nutrition, such as the nutrition contained in such combinations as rice and beans and oatmeal and orange juice. Thus, your positive lifestyle choices contain their own positive feedback system. The better choices you make, the healthier you become, and the healthier you want to be. The long-term results are enhanced health and well being for you, your family, and your friends.

1Liu RH: Health-promoting components of fruits and vegetables in the diet. Adv Nutr 4(3):384S-392S, 2013
2Hu D, et al: Fruits and vegetables consumption and risk of stroke: a meta-analysis of prospective cohort studies. Stroke 45(6):1613-1619, 2014
3Thomburg KL, Challis JR: How to build a healthy heart from scratch. Adv Exp Med Biol 814:205-216, 2014


Sat 1/31/15:
I am posting this really good article from Dr Gary Nolan, Chiropractor. He practices and prescribes Foundation Training for his patients and has had great success.
I have been using chiropractic care for 15 years. Chiropractic adjustments have always helped me with both chronic and acute pain. In fact my chiropractor, Dr Drew Cefalu at Foxworth Chiropractic first turned me onto Foundation Training. The combination of FT strengthening my posterior chain and a monthly adjustment has eliminated the chronic back problems I have endured for 30 years.
The missing link in in treating back pain, or most body pain is getting the patient to be responsible for some of the work. Foundation Training can solve that issue. FT is easy to learn, inexpensive, and can be done anywhere with no equipment.
Foundation Training is medicine. Take one – two doses a day and you are going to feel better. If the patient will practice FT their chiropractic adjustment is going to be easier and hold much longer.
Here is the article.

What’s Behind ‘Foundation Training?’

Weather you’ve heard us talking about it, seen us demonstrating it, or have been taught by one of us, you may have wondered, “What’s behind Foundation Training?” “Foundation Training” is a new set of specific exercises that work in a functional, coordinated effort to rehabilitate a weak posterior chain (low back, gluteus, hips, and hamstrings).

Some of the most common musculoskeletal conditions we see at Premiere Spine & Sport involve low back pain, hip pain, knee pain, ankle pain, or a combination of these and other injuries. Many of these conditions are the result of a weak posterior chain caused by the relatively sedentary style of our current workplace environments (i.e. sitting for 8 hours hunched over a computer, or sitting for a long work commute, etc.). The posterior chain is an integral part of our body’s core stability, and without it leads to an increase in stress on the joints of the spine, hips, knees, and ankles. Over time, this increase in stress will lead to painful conditions such as chronic low back pain, spinal, hip, and knee arthritis, and disc injuries (herniation).

We like the “Foundation” exercises for a few important reasons. First, these exercises strengthen the entire posterior chain of muscles, in a functional manner applicable for everyday life, resulting in better stability of the spine and core. It is the functional nature of the “Foundation” exercises which make them the ideal way to strengthen posterior chain weakness, rather than performing isolated exercises that target one muscle group at a time. Second, they are appropriate for all ages and fitness abilities. These exercises will work for almost any injury or chronic pain condition that is a result of posterior core weakness from faulty movement patterns (almost everyone who has low back pain). Third, you need no equipment, need little time, and you can perform the exercises anywhere – no more excuses about lack of equipment, time, or space!

In the past few months, since we have implemented these progressive exercises in the office, we have seen impressive results. Patients have noticed quick improvement in posterior core strength, and reduction in pain, sometimes immediately. At Premiere Spine & Sport, we often talk about getting to the root of your problem. The Foundation Training exercises have given us a great tool to do just that – solve the weakness and dysfunction that’s causing the pain and help the body move properly. If you have not yet heard of, or learned, the Foundation exercises ask your doctor at your next appointment – your body will thank you!

This entry was posted in by Gary Nolan, Chiropractic & Rehab, Exercise Therapy, General on August 14, 2013.



Wed 12/10/14:
Some 80 million Americans suffer with back pain. Back pain is the number one reason people miss work and head to an ER. The estimated cost to treat back pain is 86 billion dollars annually. Really! What makes this even more outrageous is the majority of these back pain cases are over treated and the treatments ordered are unnecessary because they are not going to treat the root of the problem. By the time you add up the narcotics given, the MRI’s, CT scans, physician fees, ER fees, and whatever costs…it is out of hand. I am by no means minimizing back pain! I am in that group who have suffered with back pain most of my life. Back pain does hurt and can be debilitating! The truth of the matter is: most people have back pain for 2 reason…Poor Posture and Obesity! Poor Posture creates mechanical problems with the muscles and joints. Obesity can cause some of the poor posture. Also, bearing to much weight on our frame….stresses the muscles and joints. It is a viscous cycle! Posture and weight are 2 things we can change and/or control. Pills, X-rays, MRI’s any other tests, and Dr visits do not fix posture or obesity! Only the individual can do this.

Americans…if you want to feel better, if you want your back pain to stop…you are going to have to take charge of your body. If you are overweight…you must get the weight down. Yes, you might have to pay someone to help you. Get your posture evaluated! Get your daily habits evaluated. These things you can change.
Learn FOUNDATION TRAINING! This technique is practically a miracle cure for people with back pain. As I stated earlier in the article I have suffered with serious back pain for many years. I do watch my weight, I do exercise, I get chiropractic adjustments, I get massages…all these methods help…adding FT has eliminated the chronic back issues I have had. I still do all the listed treatments and always will. Treat your body with respect and take care of it.



How do so many people end up like this? There are many factors that contribute to this, but at the end of the day it’s summed up as “weak” posterior chain muscles.
Desk jobs, working on computers all day, texting, factory jobs where you are always looking down on a conveyer belt, lack of good posture when standing and walking, carrying heavy backpacks everyday, and so many other repetitive movements lead to this.
How to avoid this common appearance…AWARENESS! Practice good posture when doing all the above movements. We all have to go to school and to work. Pick those heads up,retract the shoulder blades, pull the chin in and slightly down, navel pulled back towards your spine, carrying your weight over the heels. Try it! If this feels awkward or is difficult to do…you are headed for trouble. FOUNDATION TRAINING will teach you proper movement patters.
I am working with a gentleman right now with this issue. His head is so far forward he can not get his torso over his hips! Imagine having 30 extra pounds protruding from your neck over your toes! This is a recipe for disaster!
Look at your child with his backpack on and see what he looks like. Look at your co workers today and notice how the sit in their chair at the computer.
When you are at the grocery store today waiting in line notice all the people texting…what do their bodies look like? If you are a busy surgeon, what does your neck and shoulders feel like after a long case?
Good Posture is your ticket to a healthy body and overall better health as the years go by! PRACTICE FOUNDATION TRAINING!

Contact me to evaluate your posture and muscle weaknesses. You will be amazed at what you learn and what you feel!
Let’s change the way you move with Foundation Training!

Listen to Your Body!

Sat Feb 16,2013: So glad the weekend is here and last week is over. Did not have a great week, did not post very much on the blog, had back issues…so didn’t workout to my liking. I hate not being able to workout, but I have learned to listen to my body. I did my usual routine of going to work,training clients and so forth, but not doing my “physical” exercise really messes me up. I just don’t get those “feelings” you get after a good workout. UGH! Hopefully, these back muscles will be loose enough to get back to it monday. In the meantime…patience, stretching, ice/heat treatments.
In the big scheme of things this is just a minor setback. I’ll do my treatments and focus on getting back ASAP. For everyone out there…Listen to your body. Learn to distinguish between a minor ache, pain or injury. Sometimes it is hard to tell and you just push on thru. Trust me… a lot of it catches up with you much later in life. Now you have damaged muscles,joints,discs,etc. If I only knew then… what I know now! LOL!
Play hard, work hard, exercise hard, and REST HARD! Learn to do ice/heat treatments, foam roll or use the stick, get massages, get adjustments. All this things work and will really slow down the wear and tear we put on our bodies. Like I said, it I only knew….. At least I know now!


Feb.13,2013:  Well today’s topic is easy.  The ole S I Joint has rotated again.  How many of you have back problems?

The S I joint moves everytime you move.  When it rotates out of place…PAINFUL!  The back and quad muscles seize up,  and your waist and pelvis just lock up.  I did make an emergency visit to the chiropractor yesterday.  He got a little movement…I got a little relief.  Will go back this morning for adjustment then again after work.  Should be pretty good to go after that.

There is nothing more dibilitating than back pain.  I’ve been fortunate throughout my athletic career to never break a bone or really get hurt.  I have always had back problems…as far back as high school.  Of course, back then you didn’t run to a Dr for every little thing like people do now.  I just thought I had the back ache from always playing to much.  I was a big tennis/ volleyball player then…. runner/ beach volleyball until 40… now a golfer.  Not the easiest sports on the back.

Chiropractic care has worked the best for me.  I don’t take meds and definitly won’t stop my active lifestyle… plus I’m a trainer.  I’ve been seeing the chiropractor 10 years now…most days I’m just fine and lead my life.  There are always going to be times where that pelvis and S I joint rotate and get stuck….but I know what to do and how to manage it w/ monthly maintenance visits.  The goal, stay active…motion is lotion!