Foundation Training Lunge Decompression

I am being coached by Linda, a fellow Foundation Training teacher from British Columbia during our Level 2 training in Boulder last weekend. The lunge decompression is an exercise that lengthens the powerful hip flexor muscles and the muscles on the front of the body. Incorporating decompression breathing, helps to lift the rib cage and enhances the…


Tags: Fitness

Read More

Foundation Training "Woodpecker"

Foundation Training uses a combination of powerful movements and diaphragmatic breath work to activate the core and decompress the spine. When practiced regularly, your pain diminishes, your resistance to injury increases, and your body comes to life. Woodpecker, can almost be considered a single leg Founder. Woodpecker is an excellent glute and lower…


Tags: Fitness

Read More

Kale Salad Inspiration

 I have been in Mexico the past week enjoying some warm weather and beach after our big snow season in Aspen. It has been great to relax, read, get some good workouts inside and outside, enjoy the ocean, and of course enjoy the local cuisine. We had dinner last night at Flora Farms in Cabo and it was an amazing experience. They raise all of their own…


Tags: Recipes, Salads

Read More

Founder- A Powerful Foundation Training Exercise

Foundation Training uses a combination of powerful movements and diaphragmatic breath work to activate the core and decompress the spine. When practiced regularly, your pain diminishes, your resistance to injury increases, and your body comes to life. A "Founder" is one of the most basic and most powerful exercises within the Foundation Training series. Stand…


Tags: Fitness

Read More

90/90 Hip Stretch

  This is one of my favorite hip stretches.  Strong mobile hips are key for moving well and preventing injury.   Position your front and back leg into a 90 degree angel. Sit tall and bend forward at your hip toward your front leg or just to the outside of it.  Isometrically, press your knee and ankle into the floor. Hold for 15-30 seconds Now…


Tags: Fitness

Read More

Three Bean Salad

Memorial Day is coming up and this is a perfect salad to bring to a picnic or barbecue. Legumes are a real power food, lots of fiber and protein, and high in vitamin Cand vitamin A. This salad travels well for a lunch on the go. The dressing is wonderful, lots of fresh parsley and a little rosemary along with the nice tang of apple cider vinegar and…


Tags: Recipes, Salads

Read More

Dead Bug Variation with Swiss Ball

Good core exercises put you in a position where you have to work to maintain your neutral spine, this exercise does just that. Neutral spine is the natural position of the spine when all 3 curves of the spine-cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment. This is the strongest position for the spine when we…


Tags: Fitness

Read More

Pan Fried White Beans with Lemony Kale

Sometimes I think you all must think I am the laziest cook on the planet because every recipe I post contains the words easy, and fast. I will be staying with the easy and fast theme with this recipe as well. : ) This is the perfect thing to make if you want a fast nutritious lunch at home or just want to throw something nourishing together after work.…


Tags: Main Course, Recipes

Read More

Easy Southwestern Salad

  Healthy, easy to put together, and delicious. This salad is a great take to work lunch and will also pack well on a hike.  High in complex carbohydrates, protein, and antioxidants, this salad will provide you the right fuel to get you through your day.  Ingredients 3 cups frozen corn, thawed 1 15 ounce can low sodium pinto beans drained and…


Tags: Recipes, Salads

Read More

The Vibe Roller

Using a roller, or a ball, before a workout to “roll out your muscles,” is a technique called “self myofascial release,” or SMR.  I am a big fan of this technique for the following reasons; * Reorganizes connective tissue* Increases blood flow* Increases lymphatic activity* Soft tissue elongation* Breaking adhesions* Decreases muscular tension* Diminish…


Tags: Fitness

Read More