WHAT IS FOUNDATION TRAINING?

A group of exercises that focus on effective human hip hinging.  Sounds simple doesn’t it?  In some ways it is…yet, for so many people the ability to hinge the hip has been lost.  Hip hinging is a basic movement template we all are born with.  Watch any baby learning to go from crawling to walking and you are going to see lots of hip hinging.  Somewhere along the way many of us loose this ability to move from the hip.  When this happens we are using others parts of the body (usually the back and knees) to start movement and or support our body thru a movement.  This is how the viscous cycle of imbalances, injury and pain start.  

The whole theory for FOUNDATION TRAINING is:  The spine must be more stable than flexible for the body to be at it’s best!  Dr. Eric Goodman, a young Chiropractor student set out and was determined to manage his own back pain as well as to help others.  

There are three principals in Foundation Training: Decompression Breathing, Anchoring and Integration.  These three principals once understood then combined with muscular tensions, lengthening and movement create stronger more stable spines, improved movement patterns and overall body awareness. 

Foundation Training is for everyone!  Dr Goodman and his excellent team have taught hundreds of practioners, therapists, trainers and lay people around the world how to use these principals to help themselves as well as their patients and clients. I can honestly say, I was skeptical at first…but my chronic pain is gone and has stayed gone ever since I learned FT 4 years ago.  

The poses look simple but so much is going on in the body when you apply the principals!  FOUNDATION TRAINING WORKS!  Find a trainer near you at foundationtraining.com.  Once you learn FT you will have a life long tool to help with any pain issue you are having.  FT will not go out of style.

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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!

 

WHAT IS FOUNDATION TRAINING?

FOUNDATION TRAINING is a series of exerercises designed to bring us back to our “natural” postures and movement patterns.  These exercises teach “you” how to effectively use your body and build it up from the inside moving outward.  Our modern lifestyles coupled with gravity constantly breaks us down from the outside moving inward.

FOUNDATION TRAINING is literally the most natural way of moving the human body.

Awakening the deep core…lungs, diaphragm, transverse abdominus, deep spinal muscles and combining them with simple positions and movements will unleash more strength, power and control than you would ever think possible.  Plus, you are going to feel great!

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!

Getting Back To Basics

Wed. Dec 30, 2015

Well we are just about to close out 2015.  This was not a great year for me… I, for one am glad 2015 is in the books and ready to move on.  Hopefully, 2016 will bring some joy.

Let’s talk about health/fitness goals since that’s what I do.

My focus will continue to be “bodywork”.  Posture, movement mechanics, Foundation Training, corrective exercise, and floor work.  I’m really liking the floor work!  This involves crawling, rolling and animal movements.  It looks easy…but is quite challenging!  

This type of work is all about going back to basics.  Getting our posture corrected is the first step.  Our bodies are not going to function mechanically as well as they should if our posture is poor.  Poor posture is epidemic and just about the leading cause of neck, shoulder and back pain.

The New Year is here.  The best time to always start fresh…start over!  Start with learning what some of your posture issues  are and correcting them.  I can promise you there is much more to it that just standing up straight.  Some of the things I teach are quite challenging.  

For those of us in our middle age years this type of work is going to “young you up”!  I have been doing Foundation Training over 2 years now.  My posture is great and my back is so much stronger and does not lock up anymore.  My hips are much more mobile.  I know how to perform movements safely.   Something as simple as loading a dishwasher matters!  There is nothing more important…at least for me than being able to move well and have my health as I age.  I watch people all the time…the way they move, the way they stand, how their head sits on their head…a lot of these people will be much younger than me.  They probably have no idea why they are walking slumped over or with their feet pointing outward?Posture can be improved and movement patterns can be corrected… You just have to know what the faults are in order to apply the corrections.  

Start your new year by getting back to basics.  Posture work, core work, movement pattern work, Foundation Training, some floor work and more!  This is the best way to work out.  It works for me….it can work for you!

Contact me with any questions you may have.  

Have a great day!

WHY WE SHOULD “SQUAT”

Dec 26, 2015

Well now, it’s the day after Christmas…how many of you feeling tired, full and the thought of moving around today is dreadful?   Just lay there for now with that cup of coffee and read the article.

If the thought of performing a “squat” seems impossible or you’re thinking, why in the world would I need to being doing squats?  I’m talking about bodyweight squats…not weighted squats.  The reason you should be performing bodyweight squats regularly is they are about the most beneficial movement for the body.  Squats are absolutely awesome for the spine, the ankles, hips and the muscle groups that work during the squat.  

Just 3 short years ago I could not do a full squat either.  Actually, had no desire too and saw no point in it.  Plus, half way down I thought my back would pop out of place.  Then I was introduced to FOUNDATION TRAINING!  Everything changed after that.  Foundation Training addressed a lot of my hip flexor tightness, my low back & hamstring tightness, and some weakness in my low back and glutei.  Even though, I have been stretching for years…FT was different!  FT gets the whole chain of muscles to work together…you become stronger and more mobile that ever.  

BENEFITS OF DEEP SQUATTING

ANKLE MOBILITY

Limited ankle dorsiflexion range of motion is a common problem linked to a number of other issues in the body, including overpronation, bad posture, and runner’s knee. A loss of ankle mobility is caused by both inflexibility in the calf muscles and Achilles tendon, and stiffness in the joint. A proper squat, with the heels flat on the floor, requires good flexibility at the ankle.  Exercise for the feet and ankles is one of the most important things you can do to improve your body.  No one thinks about the feet…if the feet don’t work well…other parts of the body will suffer.

HIP STRENGTHENING

If you notice when you sit down that your knees move inward…you have weakness in you hips.  Learning to squat properly will make the hip move outward and strengthen the muscles of the hip and leg.  I see a lot of women with this pattern.

REDUCE BACK PAIN

Yes, even I thought at one time I would make my back worse by squatting…I was wrong!  Once I loosened up the hip flexors (thru FT) I could squat like I was a kid.  Freeing up the hip flexors allowing my pelvis some room to move into a squat.  So many muscles of the leg (front and back) are attached to and around the pelvis.  

GLUTE STRENGTH

If you sit on your butt all day at your job…then you most likely have weak glutei.  They can not be working if you are sitting. Squatting is excellent for the glute muscles.  Actually, you will have to pretty much go down more than hip level to really get into the glute.  The glute muscles are large muscles and help us perform many movements of the hip and legs.  We need strong glutei!

POSTURE

My favorite reason of all…make squatting a habit.  Squats help so many joints and muscles get stronger and more mobile that your posture will improve.  Good posture is everything!  Good posture is better balance, better movement, better health, strength and confidence.  Challenge yourself.

I hope someone became inspired or challenged today.  

I can help you move better and feel better.  Contact me for an assessment or to talk about what you may need.  Start the New Year off by getting to know your body and learning what it is capable of doing.

Have a great day!

S I Joint Pain

Sat Nov 14,2015

Low back pain? Hip pain? Sciatica?  These are probably the most common pain complaints out there.  I have seen figures where as much as 80% of the western population has some form of these pain issues.  Why?

There are many reasons: weight gain, muscle imbalance, poor posture, joint dysfunction, joint defects, injury, repetitive movement patterns, arthritis, lack of movement/exercise and the list goes on and on.  For me…a lot of my back issues are that pesky S I joint.  My S I joint will rotate out of position slightly…usually on the right side and here come the muscle tightness and/or that slight hip pain or numb-like feeling in my quad.  

The sacroiliac joint connects the sacrum with the pelvis on either side of the lower spine. It moves the forces of the upper body to the pelvis and legs.                                                                                                                    

  
The saccrum and S I joint (it’s all connected) has to hold all the weight from our upper body and transfer that weight to our pelvis and legs.  This is why posture is so important…when all that weight (force) is transfered…the pelvis, hips, legs and feet (heels) should be supporting the weight in a balanced manner.  If not well balanced…over time all kinds of mechanical and postural problems will occur.  Those problems progress without treatment.  

When the body works out of postion it creates stress on the joints, and excess tension on the muscles.  When these positions are repeated constantly…the constant stress on the joints and excessive muscular tension…lead to inflammation, bone spurs, spasms, tendinitis, ligament damage and more.  A pill, a shot, some rest will ease symptoms…but, the cause needs to addressed!  Learn how to correct posture problems and repeated poor movement patterns.

If you have any of these pain issues…address them.  I did 12 years ago.  I only did because I hurt so bad I believed I was not going to be able to be active much longer…I was only 45.  Thank goodness I did something about it….today I am pretty much pain free and can move freely…actually as good as I ever have.

It started with massage and chiropractic care.  Two years ago I added FOUNDATION TRAINING!  Foundation Training has been the ultimate treatment for me.  To be able to lengthen my posterior chain…then to strengthen those muscles while in a lengthened position has been eye opening!  This is what has been missing all my years of working out, training and competitive sports.  Not only that…Foundation Training is the ultimate core work.  I mean pelvic floor core work….the real deal!

Gotta go…fixing to get my walk, FT work and a little floor work in.  Then I’ll teach a little FT.

Have a great weekend folks!