PLAYING IN THE BACKYARD

Practicing a few animal moves in the backyard.  

A great way to stretch before and after yard work.  A great way to work on strength and mobility.  

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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!

 

POSTURE AND BREATHING IS HOW TO START

Tue Jan 19, 2016

Wow…the month of January is just about over!  

How are the resolutions coming?  I know many of you promised yourselves this is the year…the weight is coming off, the marathon is gonna happen, I’m going to that gym 3 days a week…

I believe everyone should be working on their body, the weight issues and whatever fitness goal you choose.  I also believe there is a proper “process” you should go thru to get the most out of your program.  Trust me…if you are overweight for example, don’t jump jump into a h.i.i.t program.  If you have back problems for example, don’t jump into running.  Matter of fact, don’t jump into any workout program until you have been evaluated. 

The most important thing you can do before starting your choosen fitness routine is to get your posture (alignment) checked.  I can promise you… If the body is not in good alignment there will come injury, muscular pain and tightness and/or joint problems.  This will lead to time off or quitting due to the discomfort/pain issues.  

The 3 main principals to be addressed by EVERYONE…from beginners to seasoned exercisers are:

1.POSTURE (ALIGNMENT)

2.BREATHING

3.CONTROL

To be honest…most personal trainers do not focus on this.  I see people in the gym everyday exercising in poor posture…some in extremely poor posture!  This is not helping them.  They are putting more stress on their joints and muscles due to the poor alignment.   The brain is busy making compensation patterns in order to get thru the exercises.  Again, injury, tightness and pain will follow…

Do yourself a favor…learn about your posture and how your body is moving.  You will gain more awareness, strength and mobility just by working on your posture before you ever pick up a weight or jog that first mile.

I want everyone to exercise…whatever form you choose!  Learn to do it safely…efficiently…in as good of form as possible!

Find a posture specialist or someone who includes posture in their fitness assessments.  You will exercise better!

Of course, posture and exercise is what I do.  Contact me for your assessment today!

MOVEMENT IS WHAT WE NEED

Sunday 12/20/15

“What is more useful and rewarding for you and your clients?”

1. Learning to move in complex patterns that build strength, mobility, coordination, are in tune with our form, improve the brain by engaging in the process of learning and make you look awesome at house parties?
Or 
2. Generic dumbbell rows and chest presses?
I have been in the fitness industry many years.  Yes, I used to get in that gym a lift weights…heavy weights…all the time.  Used to have my clients doing it also.  Nothing wrong with lifting weights… I still lift a little.  Much lighter and not so often.  Like the saying goes: I wish I knew then what I know now!

The fitness world I live in today is all about MOVEMENT!  It is much easier to train to get stronger or more powerful.  Keep increasing the load, reps and force…strength and power will come!  Sometimes it comes at a cost if this is all you do.

Training for better movement is much more difficult….especially a little later in life after all the injury, tightness, weakness, and imbalances have been present for so long.  The brain has been adapting to compensate for the imbalances and so forth.  

For those of you reading this who do not know what I mean..

If you flop down into your chair or onto the toilet seat, if you would rather leave something on the floor because it hurts to pick it up, if you won’t pick something up (medium weight) because you fear your back will go, if you have not been down on the floor since you were a child…

You definitely have movement issues.  The more you avoid movements that trouble you…the greater the weakness and instability will become.  This is a fact: USE IT OR LOOSE IT!  

I see it to many times…50 year old women who can’t use their hips properly…they compensate and use their low back.  Men who can not straighten their arms over head because their shoulders are so tight from all those bench presses thru the years.  Young people 20 &30 years old with their necks sticking so far out because they have had technology since they were born.  Not a big deal to them right now, but it will be one day when the pain sets in because of all the compensation patterns that have developed over the years.

Those of you wanting to work on your fitness in 2016… Work on your MOVEMENT!  Most trainers do not even teach movement.  Like I said earlier in this article…I am a fan of working out, but work on your movement first.

If a person can move properly thru large range of motions your strength will already be increased…because you do not have to compensate so much.  

Learn how to crawl and practice that.  Learn how to roll properly and practice on a regular basis.  Watch tv in a squat or in a figure 4 sit…a few minutes at a time.  This will do way more for you that any bench press or leg press…EVER!

Christmas is around the corner… If you see yourself or loved one in this article…give the gift of “MOVEMENT”!

FLEXIBILITY AND FOUNDATION TRAINING

Mon 9/28/15

Whether you attend the gym or sit in the office daily; you probably have tight muscles and may know little about flexibility. Do you experience neck or back pain? Do you feel aches and tightness when moving your arms and legs? Many people are unable to perform simple movements properly and thousands are suffering from back and neck pain. Please keep reading; your flexibility is more important than you realize.

Flexibility- the ability of a joint to move through its full range of motion.

Remember, our muscles are attached to the bones.  When the muscles become short and tight they pull on the bones.  They can literally pull the bones out of position.  When muscles become short and tight they will prevent us from moving as freely as we need to.  How many times have you stood up after sitting for a long period and you find it difficult to straighten up?  Our muscles become short and tight for a lot of reasons…mainly sitting to much and lack of use.

Poor flexibility means more difficulty when performing your daily activities and can cause joint stiffness, muscle tightness, lower back pain and other postural, and health related problems. A study posted in the American Journal of Physiology has associated poor flexibility with arterial stiffening. Arterial stiffening is called arteriosclerosis and it influences how hard your heart has to work to pump blood through your body. Myocardial infarction (heart attack) and stroke are both a direct consequence of atherosclerosis.

FOUNDATION TRAINING is a great remedy for improving flexibility.

Flexibility is essential for keeping our bodies and our health.  Every move we make requires requires neuro, muscular and joint activation.  As an aging active adult myself I spend time everyday doing a little Foundation Training as well as teaching clients the FT way.  

FOUNDATION TRAINING improves the human body in so many areas.  

FOUNDATION TRAINING improves the way you breathe, improves lung and diaphragmatic capacity, posture, balance, flexibility and strength…which leads to much better mobility.  

Learn FT!  It’s on of those things you just need to do to really “get” what I am talking about!  

Move better…feel better with Foundation Training!

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! 

HAMSTRINGS AND FOUNDATION TRAINING

Tue June 9,2015

Hamstrings- the muscle group in the upper back of the leg opposite our thigh.  The hamstring group is used to help us bend our knee and perform hip extension — backward movement of your thighs. Although the gluteal muscles in your buttocks are the main muscles that perform hip extension, your hamstrings assist with this motion as you move from sitting to standing, squat and jump. Hip extension performed by your hamstrings also helps propel your body forward as you run.

The hamstrings are often under utilized while the opposing muscle group (quads) are over utilized.  This creates imbalance.  The front of the legs becomes over dominate and the back of the leg becomes weak and looses its flexibility.   Too much sitting is another culprit for weak hamstrings and glutei.  If you are sitting on these muscles for 6-8 hours a day…they are not working!  If they are in this “turned off” state day after day, the hamstrings become short, tight and weak.  Hamstrings need to be flexible.  Tight hamstrings are a major contributor leading to back pain and knee pain.  

What can we do for our hamstrings?  

First, a steady diet of FOUNDATION TRAINING is a great place to start.  Foundation Training, is the perfect posterior chain training technique to stretch and strengthen the hamstrings.  If you want to keep doing the same old single leg hamstring stretches you have been doing for years…fine, but Foundation Training is better…and that’s a fact!  Isolated stretching is not going to accomplish what Foundation Training can do by stretching the whole posterior chain as a unit…period!  

Secondly, when working out at the gym for every quad exercise you do make sure you do a hamstring focused exercise.  Squats and deadlifts are ideal…if properly done.  If you know Foundation Training…you will be mechanically prepared to do squats and deadlifts properly.

Thirdly, stop,sitting all the time!  Get out of the chair and move around.  I have a desk job and I get up every 15 minutes or so.  I’ll throw in a little desk stretch or founder.  When I get home I’ll sit on the floor just to get my hips into a full range of motion.  

Work on your posture.  The hamstrings also help us balance our bodies.  If they are weak or tight we tend to bend at the waist and tip forward…this is how the back issues start…and never stop.   What’s the best exercise for posture?  That’s right…FOUNDATION TRAINING!  

Gain control of your body again.  Don’t let time, age and gravity bend you up like a pretzel.  FOUNDATION TRAINING will give you the awareness and tools you need to stand up tall, manage pain, move well and feel well.