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…


Tags: Recipes, Salads

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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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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…


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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…


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Tahini Oatmeal Cookies

These cookies are delicious and nutrient dense. Tahini is made from sesame seeds and is quite nutrient dense. Just one tablespoon of tahini has 89 calories, 3 grams of protein and 1.4 grams of dietary fiber. In one small serving, men get 4 percent of their recommended daily intake of fiber and 5 percent of daily protein, while women gain 6 percent of…


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Nearly 50% of Americans Have Heart Disease

 February is heart health awareness month. Heart disease is still the number one killer of Americans.   According to a recent study from the American Heart Association published in the journal Circulation, nearly 50% of adult Americans have heart disease.  Part of this is because of more stringent guidelines for high blood pressure. Hypertension is…


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Island Back Bean Bowl

Ok, I am really into "bowls" lately. I love them because you can get really creative and they come together quickly. I think about building them like this..... Start with a grain, such as rice, farro, quinoa, millet, barley or a non grain but something starchy like a potato. Add a vegetable protein like beans, tofu, seitan, or tempeh. Add at least…


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