I incorporate Foundation Training by Dr. Eric Goodman in everyone of my workouts! This training is an unique combination of Strength and Flexibility. THE PERFECT COMBO! “It will redefine your core, conquer your back pain and you will move with confidence!”
Here is an exercise that I do almost daily. If you are sitting for hours at your desk or in a car, the founder is a wonderful exercise to do. It activates your glutes, hamstrings, lower back and upper back. It is so important to strengthen the muscles that support your spine.
460 miles of driving, The FOUNDER was a life saver!
The Anchored bridge has changed my life! Sometimes, I will demonstrate this on a concrete sidewalk. I just want to share. Try this before you pop that ibuprofen.
A powerful exercise!
Here is the story. 18 months I “blew out my back”. I wasn’t doing anything.You know how that goes. I was in PAIN. I had to brace myself to roll over in bed at night. I went to 2 chiropractors, a MD for drugs, a PT. I had massages and structural integration work. It all helped to some extent. I didn’t start to really heal until I found Dr. Phil Pritting. He is a certified Foundation Trainer. Foundation Training is the work of Dr. Eric Goodman.
I wanted to find a way to take care of myself instead of being in constant rehab. Dr. Pritting taught me the Anchored Bridge. It is incorporated into every one of my workouts. I feel it is so important for everyone to strengthen their posterior chain. (low back, glutes, hamstrings)
I didn’t feel in the flow of this workout. The ground is a bit uneven in my backyard, thanks to George the dog. My hips could have been a bit lower in my jump squats. It doesn’t need to be perfect to do it. Just start. If you are a beginner try for 2 minutes and build up.
I have been adding more HIIT into my week. I include it in every Fit and Fab workout. I love it. It takes 4 minutes and it is amazing how much better you feel when you are finished. Sometimes, I will turn a 4 minute song on and when the song is over, I am done! Here is a Fun Peppy Song unless you are over it. I would love your musical suggestions.
After my HIIT workout, I like to do Eric Goodman’s Foundation Training. Some impact is important, helps build strong bones! I am looking for the right balance, too much impact is not a good thing. Foundation Training, stretches and strengthens all at the same time. Give it a try. It is the perfect way to end a workout.
Are you looking to put it all together? Optimal Health = low-glycemic diet + exercise +supplements Check out THE PROGRAM and we can do this together.
Here is the short version of the story. In March of 2014, I hurt the left side of my lower back doing nothing. We all know how that goes. I was in so much pain, I had to take drugs, pain killer, anti inflammatory and muscle relaxants. I have put so much time and effort into getting myself back together. PT, acupuncture, massage, 3 different chiropractors and structural integration work. It all helped to some extent. I wanted to learn how take care of myself.
I found Foundation training by Dr. Eric Goodman through Dr. Mercola. Dr. Goodman is a chiropractor who created a series of exercises to heal his own back issues. “Foundation Training activates your posterior muscle chain and teaches your body to take the burden of supporting the body out of your joints and put it where it belongs, in your muscles. ”
I have been doing some of his workouts and of course I added them to my Fit and Fabulous workouts. I am striving to find the balance between impact, strength and recovery. I do love the impact, running, jumping ropes, mountain climbers, burpees etc.
At times, the issue in my back creates tightness down my IT band and has caused numbness around my knee. I am able to manage it for the most part but I want to be 100%. I found Dr. Phil Pritting, a chiropractor at Integrative Wellness in Belmar who worked with Dr. Goodman and is certified in Foundation Training. He took my training to a whole different level. Today was my last day with him because Phil is moving back to California. Too bad for me but I wish Phil the best. He is on to new experiences.
Here is a short video of one of the exercises that has been so helpful!
The point of all of this is don’t give up. Your body has an amazing capacity to heal itself. It is not easy but so important for your own well being!
Are you concerned about impact? I love a little impact.
A year ago, I injured my low back, debilitating pain in my left glute, tingling around my knee. I went to my chiropractor and he said to me, how old are you? He wanted me to stop the impact, talk a walk, swim, AND no impact. I rested, took a few pain killers, went to physical therapy and I am back to working out.
I did change things up. I have created an effective workout that you do in a minimal amount of time. I focus on recovery. I foam roll everyday sometimes twice a day, get really good massages, epsom salt baths, etc. After every workout, I include the Foundation training, the work of Dr. Eric Goodman.
I also eat a low-glycemic, low -inflammatory diet. I take really great supplements. I especially like glucosamine with turmeric.
Today’s workout is a FUN one of course. When was the last time you jumped rope?
Here is the link to the Foundation Training that I do after every workout. You will finished feeling LONG and LEAN…an inch taller:) Go slow with it, build up, you don’t need to do the whole workout all at once. It is not easy but very effective. Strengthens and Stretches!
Here is an example of one one of my Fit and Fabulous workouts. Do this two to three times a week. These workouts are very effective, fat burning, boost your metabolism , strengthens your core. Your low back will thank you. You will feel long and lean when you are finished.
Warm -up…move around before starting the workout, walk your dog around the block first , do a few hips circles, pick your knees up. You get the picture.
Exercise, take your vitamins, and eat a low-glycemic diet and you will be on your way to Fit and Fabulous! I am offering a free health coachingsession to get you started. Contact me if you are ready to be Fit and Fabulous.
Rainy Saturday morning , here is a HIIT (high intensity interval training) workout for you. It is not pretty but I did it. Burpees add a whole new meaning to the workout. So effective! You can always modify and do the exercises off a chair or start out with just two minutes. Let me know how you do.
20 seconds on 10 seconds rest
2 rounds of mountain climbers
2 rounds of burpees
Repeat the rounds and DONE! It is a challenge and you are finished in four minutes. Perfect. I have it all timed out for you. Do it with me.
This morning at my workout two of my winter warriors shared that they showed a group of people over the weekend the LONG and LEAN portion of our workout.
I end every class in the same way because it is so effective. It is based on Dr. Eric Goodman’s Foundation Training. Read more here.
These exercises really open you up. They strengthen, stretch and support. I am so grateful because I certainly feel a difference in my body. My clients do too!
Joyce was at a retreat this weekend and she led the group in the exercise. Kristin led the training after a informal OutdoorFit burger dinner. I love their enthusiasm and I am so grateful that what I am doing at the workout is being shared with family and friends!
This is what creates momentum and empowerment. Fit and Fabulous…Aging Optional!
I have modified my workouts in the past few months. I love being Fit and I am focused on what is the minimum I need to do and teach you to do to be Fit and Fabulous!
I have been following the work of Dr. Eric Goodman, Foundation Training. Here is one of the exercises he recommends integrating into your fitness program. Very effective, “Your Entire Body Stays Strong!”
Fit and Fabulous is all about OPTIMAL HEALTH. Eat well, take the best supplements and get out there and move. So much more coming in the New Year! So stay tuned:)
I am proud to say I have developed a high quality fitness program and it doesn’t take hours to get you fit! It takes 30 -45 minutes 2 to 3 days a week.
Here are the components
Warm-up: take a 5 – 10 minute walk or jog and perform a few functional movement exercises .
High Intensity Training : 8 minutes, 30 seconds on/ 30 seconds off. This morning we did BURPEES! Very effective and doable! You can jump rope, do mountain climbers, sprint, jumping jacks. etc. JUST GO HARD, ALL OUT FOR THOSE 30 SECONDS! You want to become breathless (anaerobic) , then you have 30 seconds to recover. Repeat 8 times.
Studies show that High Intensity training (I am happy to improve all of those points. How about you?)
Lowered body fat
Improved muscle tone
Firmer skin and fewer wrinkles
Higher energy levels
Improved athletic speed and performance
Boosted sex drive
Strength Training: We usually do 3 sets of strength training in 30 second intervals, Push-ups, DB Rows, Lunges, Squats, Tricep Extension etc.
Core Training: This is the long and lean portion of my program. So effective! Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body. It is so important to keep these muscles strong to support your back and improve your balance. I love Foundation Training, created by Dr. Eric Goodman. This training strengthens and stretches your muscles…very time efficient! Love it!
It is also so important to take the best supplements that you can. Take care of your self.
Holiday Nutrition Challenge starting soon. YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!)