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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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!

IS FOUNDATION TRAINING FOR YOU…WELL…

Wednesday Aug 5, 2015

Do you suffer from chronic or occasional back pain?

Do you sit too much?

Do you have a herniated disc or back spasms?

Aching knees, sciatica, or hip pain?

Are you starting to bend over a little as you walk?

Are you looking to improve your quality of movement?

Want to feel stronger and healthier?

Not ready to think about surgery?

If you answered yes to any of the questions above then Foundation Training is absolutely for you!

There is no reason to wait any longer for relief.  You must learn Foundation Training…it works!

The best medicine for the body is movement!  All the ailments listed above can be helped thru a daily routine of Foundation Training.  I know this because I practice FT daily and have had chronic back pain for over 30 years.  I have low back degeneration, a bulging disc and S I joint rotation.  I get tight back muscles from sitting at my desk, from rotation in the pelvis when I play golf.  

I have been in the fitness industry many years… I have played many sports, exercised, lifted weights, stretched, iced, soaked… I have seen it all and done it all.  

The first time I tried Foundation Training…I knew it was different!  My body felt it.  Couldn’t explain why something so simple to do…helped so much?  Why didn’t I already know about this?  My mind raced with anticipation of how FT could help so many people.

Here I am two years later.  I feel great!  I can keep my back problems in check by doing a little FT each day, a monthly chiropractic adjustment and my massage.  I am as active as ever… Movement is the best medicine for the body!

I have taught a lot of FT and have helped a lot of people learn about their body and how to take better care of it.  I wish I could help more people.  Doctors need to know about Foundation Training!  Doctors need to prescribe Foundation Training instead of muscle relaxers.  Decompression Breathing is a muscle relaxer!  Creating length in the posterior chain coupled with decompression breathing…is a better stretching method and helps muscle imbalance verses a single leg hamstring stretch. 

Doctors, therapist, coaches, athletes…lets get new school.   

 

WHAT IS POSTURE?

Sun June 1,2015:

POSTURE is the ability to balance your body in proper alignment.  The more aligned you are the more balanced your are…therefore, the better your posture is.

Proper alignment is having your head balanced over your shoulders, with shoulders/torso over the hips/pelvis, and the hips/pelvis over the feet/ankles.  The better the alignment… The better the muscles work at moving the joints…which in turn moves our bodies more efficiently and without pain.  Posture is so important…yet so many people have poor posture and do not realize the wear and tear “mechanically” poor posture has on the body.  Remember this: We will look “old”, move “old”, and feel “old” if the majority of us don’t start working correcting some postural habits.

Poor alignment is poor balance.  That does not necessarily mean your are stumbling around…even though some people are more prone to stumbling around.  What poor balance does mean…is when being out of alignment the  brain tells the muscles to work differently in order to adjust for the malalignment.  Now, the joint is moving differently which after time can cause wear and tear on the joint and some muscles to become overworked and some muscles not being worked enough or even at all.  This is how muscle imbalance develop and become worse.

We all have muscle imbalances! I have them.  They develop over time from poor posture, poor movement habits, repetitive movements, sitting to much, injury, sports and even gravity.  If you want to age better, perform better, look better, move better, feel better…learn about your posture and your movement habits!  

Contact me anytime to look at your posture and start changing the way you move.

MOVEMENT MATTERS!

TAKE “FT” BREAKS DAILY

Mon April 6,2015

How many of you go to your office each day and sit in chair?  How many of you have to travel for a living…wether it be by car or plane?  How many of you stand all day on a hard surface…factory workers come to mind.  How many of you do manual labor…heavy lifting?  How many of you go home so tired all you can do is shower, eat and sit in the most comfortable chair in the house?  How many of you go home with back aches, stiff necks, swollen tire feet, bad moods because you ache and are tired?

For a large number of people this is what daily life is.  Repeating our daily routine! Doing the same thing over and over until we retire.  Doing the same movement over and over.  Wether the movement is typing or ditch digging.  Wether the movement is performing open heart surgery or standing on an assembly line.  When we do the same movements over and over we are going to create over use issues, imbalance issues and malalignment issues.  The realization is most people do not realize the problems they are creating just from going to work everyday.

Factor in that most people do not exercise and most people gain weight each and every year of their life only accentuates the imbalance problems.  Even those who do exercise…they exercise wrong.  They go to the gym and do the same exercises over and over.  Some like that chest to look big…so they do not work the back much.  Some are trying to get a 6 pack, so they are on the floor pounding out the crunches…when all they are doing is flexing their spine.  Some get on those machines with the seat set improperly, or they are lifting to much.  You see all kinds of things in the gym.

Enter FOUNDATION TRAINING!  If people would learn Foundation Training they would start gaining control over their body again.

The first thing FT is going to do for a person is create awareness.  That desk worker is going to start adjusting their posture at the keyboard.  That surgeon is going to feel the strain in his neck from looking down all the time and adjust his shoulder blades.  The factory worker is going throw in some hip hinging while working or cut his adductors on.  A school teacher may get her whole class to take a decompression breathing break.

The principals and exercises of FOUNDATION TRAINING are “body saving”!  We all have to go to work and do what we do everyday.  Apply a little FT thru the day and your body will feel better!  Take a FT break during the day.  Get into posture at your desk or the water cooler and take 5 decompression breaths!  Before lunch do a lunch stretch on each side to stretch the hip flexors…this will take 1 minute if you do 30 seconds per side.  After lunch do 10 hip hinges to stretch your hamstrings a little…again this will take all of 30-60 seconds.  

FOUNDATION TRAINING will help stretch those shortened muscles groups, help you take in more oxygen, help you learn to breathe better, create body awareness, help even out imbalances, energize you and just make your body feel better.

Contact me to set up your FT session!

MORE ON THE FEET

Tue 1/13/15:
Standing on two feet…I realize this is something we all do every single day with any thought. Well, we need to start thinking about it! The way we stand, the amount of pressure we put on our feet is important. Continually, using our feet improperly affects our posture and keep the chain of imbalance ever progressing.
To stand upright, you must balance your body over your feet. Your spine should be aligned over your pelvis, with your weight evenly distributed between your feet. Many people stand with more weight over one foot or with their weight over only part of their feet. While standing, become aware of your feet. You should feel even pressure on the balls of your big toes, little toes and heels. This is the tripod of your foot. If you feel more pressure on one of these points, you are not in alignment. Relax your toes and knees and adjust your weight so the tripods of both feet feel equal pressure.
Take a look at your feet…a lot of you are standing on your ankle more than your foot. Many of you have one foot if not both pointing to the side…instead of straight ahead. Look at your toes. Are they bent, curled up, pointing to the side?
A lot of these issues can be worked on to help improve function and posture which I turn helps relieve pain.

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FOUNDATION TRAINING PAYS DIVIDENDS

Friday 11/14/14:
POSTURE speaks volumes. Everyone knows how you carry yourself when you walk into a room or a stage speaks volumes. If you want people to listen to you… Stand tall, be positive, carry yourself with confidence. People with good posture tend to be confident anyway. People who stand tall with an open chest and eyes looking straight ahead are just waiting to answer a question, solve a problem, or offer advice.
Face it, in this day and age most of us sit at a computer a lot, or sit behind the wheel of a car a lot. We all stare at our cell phone no telling how many times a day. These activities coupled with gravity are crippling so many people. We have to pay attention to what we are doing and how we are doing it. I was in the same boat with everyone else. I did not realize how my everyday life was contributing to my back pain issues. I have always been very active, keep my weight under control, and pay attention to my body. I just always had a back ache. I just accepted it as being active and aging. I just thought, I would rather have a back ache from being active than sedentary!
Enter FOUNDATION TRAINING! What I have learned from FT has changed everything. First, my back does not hurt anymore. Second, health and fitness is so much more than jogging and lifting weights. True health and fitness starts with knowing your body. Knowing your posture, knowing how you sit, stand, walk, just move in general. Knowing your habits…
It does you absolutely no good to exercise with poor posture and poor movement patterns! Granted, it is still exercise… You may have gotten your heart rate up, but you are accentuating your weaknesses and imbalances. This will catch up with you.
Take the time to learn FOUNDATIONS TRAINING! You will learn about your individual posture and movement. You will be able to apply FT to your daily life at your desk. You will improve your jog, your workout, your performance in competitions. Back pain can/will just about go away. You will feel better. Your confidence will return.
FOUNDATION TRAININGS is medicine. Take a dose a day and you will reap the benefits.
Contact me for a session to evaluate what you are doing now. After all, if you do not know what you are doing you can not make adjustments.
Gift certificates are available for the holidays.

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Start moving better…it pays dividends!