Kneeling Founder
This is one of my favorite Foundation Training exercises! It is very strengthening for the back and the glutes, and when you add the decompression breathing, you can feel the length and the strength in your back. Getting good at this position also can help you with kneeling work like gardening, playing with kids or pets and then cleaning up after kids…
Tags: Fitness
Side Lying Hip Raise
Strong hips equal a strong body. This terrific body weight exercise will help strengthen the glutes and muscles of the lower back. 1. Position your self on your forearm and place other hand on upper hip. 2. Make sure your body is in a straight line from shoulders to knees. Raise your self up on your forearm and bottom knee. 3. Lift and lower top…
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Foundation Training Back Extension
This back extension exercise is different than some of the other back extension exercises, like supermans, you seen performed in the gym. Notice that the hips and thighs stay on the floor and the muscles of the inner thighs are contracted to anchor the pelvis and the face is pulled away from the floor. Decompression breathing is used to create the…
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Thoracic (Upper Back) Extension and Rotation
Your thoracic spine (upper spine) is designed to flex, extended and rotate where your lumbar (lower spine) is not, we should use our hips to rotate, extend and flex. When our upper back becomes stiff from lack of motion, and too much forward posture, the lower spine and our neck can compensate and pain can develop. Try incorporating this simple exercise…
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Almond Date Chocolate Chip Cookies
Who doesn't love a good cookie! Cookies don't have to be loaded with sugar and saturated fat. Sometimes they can be loaded with lots of good for you fiber, and plant based protein. I use 85% dark chocolate chips for these cookies but you can substitute raisins or some other dried fruit if you like. These cookies come together quickly because they are…
Tags: Dessert, Recipes
Five Common Health and Fitness Mistakes to Avoid - Some May Surprise You!
1. Spending lots of time on “core work” to reduce abdominal fat. Spot reduction just doesn’t work. If you are unhappy with the amount of abdominal fat you have, cleaning up your diet by getting rid of the processed food, and adding more fruits and vegetables is key. You may also want to adjust your workout routine by adding some challenging aerobic…
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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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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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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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