Forward Fold

  A forward fold, is a very common exercise done as a lower back and hamstring stretch, but is it ideal? When the spine flexes forward, and the muscles of the lower back lengthen under tension, and vertebral flexion create compressive loads on the disks. These loads exceed those deemed safe by the National Institute of Occupational Safety and Health.…


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Summer Soba Noodles

A perfect dinner dish for a hot summer night. A super nutrient dish dish with bok choy, red peppers, carrots, scallions, buckwheat soba noodles topped with sesame seeds makes this dish high in fiber, calcium, vitamin C, vitamin A, and beta carotene. I often serve this dish with baked tofu or I get the grilled sweet chili tofu from Whole Foods and serve…


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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…


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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…


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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…


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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…


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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…


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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…


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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…


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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.…


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