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Okay, that’s cool, but how do we achieve this level of focus? https://www.foundationmf.com/new-blog/2023/3/14/eating-disorders-amp-exercise monthly 0.5 2023-03-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/e5f7ccb8-3b93-4b8c-9f2f-52f32a9b138d/dexter-fernandes-dw2nUHjx9SM-unsplash.jpg Blog - Eating Disorders & Exercise - too much exercise While exercise is important for our health, too much of it can be harmful. Our bodies like balance. Our bodies like homeostasis. They like balance. While they can handle them, our bodies weren’t intended for extremes and certainly don’t prefer them. We’re actually in a persistent negative feedback loop, internally, just trying to maintain homeostasis. https://www.foundationmf.com/new-blog/2023/3/1/eating-disorder-awareness-week monthly 0.5 2023-03-02 https://www.foundationmf.com/new-blog/2023/2/22/be-bold-stand-tall-release-yourself-from-restrictive-beliefs-and-take-up-space-as-a-woman monthly 0.5 2023-02-22 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/6660b5cd-e1a5-4a64-a913-3f696aaf05bc/jessica-felicio-FjvXUeYf1AA-unsplash.jpg Blog - Be Bold, Stand Tall: Release Yourself from Restrictive Beliefs and Take Up Space as a Woman! - recognition, regulation, and release At the core of improved mental health lie three cornerstones – recognition, regulation, and release. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/d41a161e-cba3-46c8-92bb-7b7304be5762/katherine-hanlon-bHhEJAXyFOg-unsplash.jpg Blog - Be Bold, Stand Tall: Release Yourself from Restrictive Beliefs and Take Up Space as a Woman! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2023/2/13/stress-amp-exercise monthly 0.5 2023-02-15 https://www.foundationmf.com/new-blog/2023/1/29/basics-of-mental-health-and-physical-health-relationship monthly 0.5 2023-01-31 https://www.foundationmf.com/new-blog/2023/1/9/building-a-foundation-in-fitness-terminology-part-iii monthly 0.5 2023-01-16 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1597edbb-4760-4796-b5d5-99a398c6959f/anterior-pelvic-tilt-01-1024x538.jpg Blog - Building a Foundation in Fitness Terminology Part III - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/fa34ba8d-e99e-4c78-861a-a944cfbd5bb2/a00423f01.jpg Blog - Building a Foundation in Fitness Terminology Part III - Neutral Spine A neutral spine will have a normal curvature. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/cbf0d57d-0589-4b05-90f9-7c91e1a100e3/blog-examprep-101113-2.jpg Blog - Building a Foundation in Fitness Terminology Part III - The core is made up of Three main parts are the Rectus abdominis Internal and external obliques & Transverse abdominis https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/54400e94-ad1d-46fc-9f2a-6c23bb65e84b/Lordosis.jpg Blog - Building a Foundation in Fitness Terminology Part III - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2023/1/4/building-a-foundation-in-fitness-terminology-part-2 monthly 0.5 2023-01-16 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/add66e99-db7d-4c57-92a9-8b1437d4344a/300px-Hip_flexors.png Blog - Building a Foundation in Fitness Terminology Part II - Hip Flexors The 5 main muscles to focus on are the Iliacus, Pectineus, Sartorius, Psoas, and Rectus Femoris. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/b283a166-625a-4324-b705-f71e7b72e080/Screenshot+2023-01-09+020918.png Blog - Building a Foundation in Fitness Terminology Part II - Gluteus Maximus The gluteus maximus is the antagonist muscle. https://www.foundationmf.com/new-blog/2023/1/4/building-a-foundation-in-fitness-terminology monthly 0.5 2023-01-16 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/272ce532-428b-4991-8927-8aae9e1bd774/IA+2.jpg Blog - Building a Foundation in Fitness Terminology - Your bicep and tricep are antagonists. The bicep flexes the elbow and the tricep extends it. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/e91e34ec-4ce8-47cf-a68c-dd16c81b9a74/anatomical-position_orig+%281%29.png Blog - Building a Foundation in Fitness Terminology - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/81e338be-6a66-4137-b855-e9eb67f4f9b7/Sport+Training+Photo+Collage.png Blog - Building a Foundation in Fitness Terminology - Our goal is always to empower you to develop quality movement practices and to advocate for and invest in your health. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/0b6fdcd0-d7c0-44a6-815d-42a289a76aa6/Screenshot+2023-01-09+012238.png Blog - Building a Foundation in Fitness Terminology - Your hamstring and quadriceps are antagonists. The hamstring flexes the knee, bringing the foot toward the glutes, and the quadriceps extend the knee, straightening the leg. https://www.foundationmf.com/new-blog/2022/12/15/5-common-pieces-of-health-advice-that-arent-helpful monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/30701c15-a704-4770-9e4f-3688a760f69d/5+Common+Pieces+of+Advice+About+Health+-+pexels-rodnae-productions-5542968.jpg Blog - 5 Common Pieces of Health Advice That Aren’t Helpful https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1c585ea0-7d76-4796-9eff-34d32eead778/5+Common+Pieces+of+Advice+About+Health+-+pexels-mikhail-nilov-9543814.jpg Blog - 5 Common Pieces of Health Advice That Aren’t Helpful - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/8d54af7c-d97b-4715-9746-5014e71bc1bb/5+Common+Pieces+of+Advice+About+Health+-+pexels-andres-ayrton-6551415.jpg Blog - 5 Common Pieces of Health Advice That Aren’t Helpful - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2022/9/6/overhead-stability monthly 0.5 2022-11-30 https://www.foundationmf.com/new-blog/2022/11/12/hidden-sources-of-pain monthly 0.5 2022-11-21 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/dc6e347f-2023-4846-a61f-719ad5eb1a02/unnamed.jpg Blog - Hidden Sources of Pain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/643d016b-ffee-494e-b0e3-1cff270f0606/jannes-jacobs-pMQgDg_8z88-unsplash.jpg Blog - Hidden Sources of Pain - Your gut is THE source of everything pertaining to your health. I mean, nutrition is obvious, right? Every process in the body requires nutrients! We get our nutrients from the foods we eat, but it’s not enough to simply eat them. We assume all is well once we pop it in our mouths and chew a couple of times, but that is only the beginning. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/a9dfc3ef-1aaa-4b9b-a49c-456266aa81d6/sherise-van-dyk-i2U4kgnOzX0-unsplash.jpg Blog - Hidden Sources of Pain - You might be saying… “Wouldn’t I be experiencing obvious digestive trouble like gas or diarrhea if my gut was out of whack?” or you could be wondering, “How does what is going on in my gut, translate into pain in my joints or headaches?” https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/b29dc124-d653-41ed-8487-e53e7c540e0b/chronic+pain.jpg Blog - Hidden Sources of Pain - Movement and stretching is important, of course. The pain you may be experiencing and chalking up to age and activity may have a root cause you haven’t thought of: the health of your gut. https://www.foundationmf.com/new-blog/2022/9/6/top-3-reasons monthly 0.5 2022-11-15 https://www.foundationmf.com/new-blog/2022/9/6/mind-muscle-connection monthly 0.5 2022-10-31 https://www.foundationmf.com/new-blog/2022/10/16/training-and-sustainability-as-an-adult-athlete-part-ii monthly 0.5 2022-10-21 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/616c0d23-3bfc-4efc-b81f-79f2b0004d39/IMG_20190824_103010_040_5e54c154-e210-4d9b-8204-531d43a75962_480x480.jpg Blog - Training and Sustainability as an Adult Athlete Part II - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/f4fe86e6-bd88-4d5a-851d-2593a3890621/annie-spratt-sjDnVZHGasU-unsplash.jpg Blog - Training and Sustainability as an Adult Athlete Part II - Resting Recovery Allowing your body and muscles to recover is incredibly important. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/285558be-503c-4309-8a07-7c7439e69fa5/michal-parzuchowski-7TWRwDjfGew-unsplash.jpg Blog - Training and Sustainability as an Adult Athlete Part II - Performance Enhancers I have been seeing more and more people using performance enhancers, not just in the pole and aerial world but in every sport. I am seeing a particular uptick in this trend among women. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/96b313f9-ff22-4313-8262-a72ea3222b80/engin-akyurt-Y5n8mCpvlZU-unsplash.jpg Blog - Training and Sustainability as an Adult Athlete Part II - Diet & Lifestyle Although most people are not training at the level of professional athletes, eating poorly and drinking too much or taking too many drugs regularly will inhibit your athletic performance, at any level of fitness. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/a41f7b6a-8794-4ee4-823d-906dab9ca259/InShot_20200319_102905593_480x480.jpg Blog - Training and Sustainability as an Adult Athlete Part II - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2022/9/6/hip-hinge-amp-rdls monthly 0.5 2022-10-15 https://www.foundationmf.com/new-blog/2022/10/7/training-and-sustainability-as-an-adult-athlete monthly 0.5 2022-10-16 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/b8fed151-77e1-4a57-92eb-d2e908758bf0/InShot_20200319_102905593_480x480.jpg Blog - Training and Sustainability as an Adult Athlete - If you train hard you have to provide care for your body. If you train hard you have to provide care for your body. This again is pretty individual, but include things like myo-fascia release, acupuncture, cupping, massage, chiropractic adjustments, foam rolling etc. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/522e2101-4d8f-42ec-9ba4-b29352839e3d/InShot_20200319_103145320_480x480.jpg Blog - Training and Sustainability as an Adult Athlete - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/457f15c2-9e8c-4b61-b840-7ea6348af758/InShot_20200319_111726672_480x480.jpg Blog - Training and Sustainability as an Adult Athlete - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2022/9/6/monster-walks monthly 0.5 2022-09-30 https://www.foundationmf.com/new-blog/2022/9/6/thoracic-spine-health monthly 0.5 2022-09-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/2683310f-e593-49c5-9c5a-47580456ed31/797134.jpg Blog - Thoracic Spine Health - Here’s a visual representation for you So as you can see there is the cervical spine which is mostly around the neck, the thoracic spine which is the upper and mid back and then the lumbar which is the low back and into the sacrum. Our vertebrae are very important. They allow for all the twisting and turning and bending and stretching that our spines can do and most importantly they protect our spinal cord. https://www.foundationmf.com/new-blog/2022/8/30/power-of-plyometrics-geriatric-training-part-iii monthly 0.5 2022-08-31 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/e1c85f92-7670-4027-bb47-44529a5e3ce3/LORAE_Q12021_0051.JPG Blog - Power of Plyometrics Geriatric Training Part III - Low Impact Low-impact is a style of exercise that gets your heart rate up while minimizing the amount of stress and impact on your body. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1661910846136-JZMDLXPFC9D5G2V3F76C/LORAE_Q12021_0076.JPG Blog - Power of Plyometrics Geriatric Training Part III - Moderate Impact Next we can move into some moderate impact plyo after the low impact has been mastered. These exercises can easily be advanced into more challenging movements as appropriate. https://www.foundationmf.com/new-blog/2022/8/14/power-of-plyometrics-in-geriatric-populations-part-ii monthly 0.5 2022-08-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/a79aa9aa-832c-45d2-bf6c-ce4155150d08/LORAE_Q12021_0073.JPG Blog - Power of Plyometrics in Geriatric Populations Part II - At FMF we train fall prevention to our elderly population whether or not they’ve had a fall Adding in plyometrics helps to increase balance, increase reaction time and have quicker movements. https://www.foundationmf.com/new-blog/2022/7/31/the-power-of-plyometrics monthly 0.5 2022-07-31 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1658171175712-Y6KNBWEDXDEL1OCULWVU/nicolas-hoizey--4trKf0Kbow-unsplash.jpg Blog - The Power of Plyometrics https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1658171178815-ITUYLQDBELS5KRMYPWBL/bastien-plu-KGqGRI-XTnE-unsplash.jpg Blog - The Power of Plyometrics https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1658171184211-LA8HN7YZUQ3Z2ZDW0NNZ/max-winkler-UFIZodJgScQ-unsplash.jpg Blog - The Power of Plyometrics https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1658171203151-7ISCZBP18L6H9RT8FJLX/clem-onojeghuo-n6gnCa77Urc-unsplash.jpg Blog - The Power of Plyometrics https://www.foundationmf.com/new-blog/2022/6/30/are-you-over-compensating monthly 0.5 2022-07-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1656606030747-IBNNDD7NYIBIAWR8JAUI/morgan-petroski-rx6wXNsXUOE-unsplash.jpg Blog - Are you over compensating? https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1656606037914-0081M9CKOQB9OJYKSDYA/towfiqu-barbhuiya-3AsiVDsZnHg-unsplash.jpg Blog - Are you over compensating? https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1656606089051-5BOD8Z91CJER4XDN9ZB2/klara-kulikova-TcUfF24fUMY-unsplash.jpg Blog - Are you over compensating? https://www.foundationmf.com/new-blog/2022/6/28/breathe-it-in-run-it-out monthly 0.5 2022-06-30 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/6e0d8c11-382a-49ef-a2a3-d540eb65edc5/unsplash-image-HvSY3ImEPwA.jpg Blog - It's a RUNderful life! - Glute bridges Glute bridges will bring the pelvis into neutral and allow you to use your glutes for propulsion instead; saving your back and using the correct muscles. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1656469496138-UG8U4K2T9NAR6VKCLLFP/unsplash-image-q3s2eS2TiX0.jpg Blog - It's a RUNderful life! - Running gets a bad rap sometimes It’s totally possible to get back to running after an injury or set back, if that’s what you love. All you have to do, is take the time to work through your posture and movement to develop the strength and stability to run well. https://www.foundationmf.com/new-blog/2022/6/14/our-feet-are-our-bodys-connection-to-the-earth monthly 0.5 2022-06-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/5a2e5a8f-286d-40cc-bc85-42aafa459196/sandro-gonzalez-m8QQln0sigA-unsplash.jpg Blog - Feet are our body’s connection to the earth - Part of gait pattern is foot health. Your feet have ~26 bones, 30 joints, and 30 muscles in and associated with each foot depending on how you count those originating from the leg. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/3f924c78-0591-44f2-b3d7-23afe0e924d2/laya-clode-s1EUYC0I9c0-unsplash.jpg Blog - Feet are our body’s connection to the earth - Kick off your shoes! So, it’s time to kick off your shoes and close your eyes! Yes, to catch up on sleep but ALSO to challenge and strengthen your feet. https://www.foundationmf.com/new-blog/2022/5/30/balance monthly 0.5 2022-05-31 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1fc1958d-4974-4a81-9cc6-b1f7c42a7bdb/LORAE_Q12021_0051.JPG Blog - Balance - Static Single Leg balance We incorporate static single leg balance, tandem stances while performing other exercises, and variations in surface for exercises. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1653974916380-O4EJIRZ3HGDPLNHMFR3B/unsplash-image-TINNWIVP-6Y.jpg Blog - Balance - Turn things upside down Lastly, we do believe putting bodies into a wide variety of positions is successful for improving balance and love to utilize handstands as another way to train balance. https://www.foundationmf.com/new-blog/2022/3/20/stress-less-live-more monthly 0.5 2022-05-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1647808330846-D6E081G6XMY0CBDHGJ1J/unsplash-image-zoJgYWHOYaw.jpg Blog - Stress Less, live more - Take a five to ten minute walk without your shoes on and without your phone. Looking at our phones is shown to increase our stress levels quite a bit! Especially with social media. The apps are actually designed to get your sympathetic nervous system active so you stay on them longer! This kind of walk will stimulate your body by having direct contact with the ground and relax your mind by taking your eyes off your phone. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1647808546118-2M1U0GVGLIRM5Q9LKU8U/unsplash-image-L5o5ainVP_I.jpg Blog - Stress Less, live more - Take five minutes to stretch. There are lots of ideas on our Instagram feed and our blog about different stretches to do. Some of my favorites would be to stretch your quads and hamstrings to relieve tightness in your lumbar spine, lacrosse ball your pectoralis muscles to relieve shoulder tension, and lay on a foam roll for your thoracic spine to reverse the rounding and stiffness in there caused by chronic sitting! https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1647808612036-3VH2ZBK6SOENHU9FB6XW/unsplash-image-_0aKQa9gr4s.jpg Blog - Stress Less, live more - Laugh!! Take ten minutes to watch some stand up comedy, call a funny friend, recall some funny memories and allow yourself to really laugh out loud and enjoy the feeling of laughter. It’s so very healing. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1647808159581-O25JOMEVU6W6L6G405JS/unsplash-image-qL0t5zNGFVQ.jpg Blog - Stress Less, live more - STRESS…. These days, stress is something everyone seems to talk about all the time. https://www.foundationmf.com/new-blog/2022/3/19/mobility-v-flexibility monthly 0.5 2022-04-30 https://www.foundationmf.com/new-blog/2022/3/19/client-empowerment monthly 0.5 2022-04-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1647726457646-IO7HH9XWQTBS2FBBN7FL/unsplash-image-TzVN0xQhWaQ.jpg Blog - Client Empowerment - Empowerment is Priceless Everything about a person changes as they become more intune and confident in their bodies. They carry themselves differently and speak more confidently. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/9a288deb-e25b-440f-99c7-4a6d78171a89/unsplash-image-62rWZh_3mrI.jpg Blog - Client Empowerment - Knowledge is Power It’s their body! They are absolutely able to understand it . https://www.foundationmf.com/new-blog/2022/3/19/hang-hold-variations-sefst monthly 0.5 2022-03-31 https://www.foundationmf.com/new-blog/2022/3/13/progression-regression-variation monthly 0.5 2022-03-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/529ac552-a037-4341-9eeb-8a97a433762d/annie-spratt--l-eemJU0vE-unsplash.jpg Blog - Progression-Regression-Variation - “Meet them where they are at” As trainers and coaches it’s our responsibility to identify where that is for a client https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/85deba28-a347-4339-807f-14c8d702b5a7/zachary-kadolph-KcboHevhbxA-unsplash.jpg Blog - Progression-Regression-Variation - The ”after” phase At FMF, we see a lot of people in the “after” phase. We meet people who are injured for a huge variety of reasons but something pretty common is that at some point in their life they did too much too soon. https://www.foundationmf.com/new-blog/2022/2/19/ouch-my-neck-my-back-my-knee-how-functional-movement-exercises-saved-my-body monthly 0.5 2022-02-28 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/bc04aefd-718c-4ea7-baca-a7bd39b67249/How+Functinal+Movement+Exercises+Saved+My+Body+-+pexels-kindel-media-7298634.jpg Blog - Ouch! My Neck, My Back, My Knee! - I began to have pains from time to time in my neck, shoulder, and back. Usually, these pains would subside, but one particular time (the night before running my first half marathon, in fact), my shoulder was so uncomfortable I was worried I was having a mild heart attack. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/c6a6f028-d6ad-4421-a4c9-8ccdd02b5a02/priscilla-du-preez-pWQ4TlnCFqY-unsplash.jpg Blog - Ouch! My Neck, My Back, My Knee! - With my proverbial tail between my legs Back to Lorae I went, my proverbial tail between my legs, and she cheerfully fixed me again. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/fcf48f0d-2edf-441e-8183-0554ef649bfd/How+Functional+Movement+Exercises+Saved+My+Body+-+pexels-pavel-danilyuk-7658248.jpg Blog - Ouch! My Neck, My Back, My Knee! - I had never heard of the term “functional movement” before somewhere around the mid-2010s. Before that time, I used to believe treatment programs like physical therapy were meant for either hardcore or professional athletes on one end of the spectrum or people who really didn’t take care of themselves on the other. What I didn’t realize is that functional movement is actually a way to heal the body and prevent future injury. It can also help many people avoid unnecessary surgery on their shoulder, knee, back, or other areas of the body. https://www.foundationmf.com/new-blog/2022/1/30/correcting-posture-21-ratio monthly 0.5 2022-02-15 https://www.foundationmf.com/new-blog/2021/10/3/sumo-conventional-hip-lift-no-hip-lift-oh-my monthly 0.5 2022-01-30 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633319000254-O3X8ZFHYJ2KHCWILWEYP/sumo+2.jpeg Blog - Sumo, Conventional & All things deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633319197801-KUX2CR2ZU9IROJ8QXXSN/sumo+4.jpeg Blog - Sumo, Conventional & All things deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633318319315-4S85S3F0YXDQOLVIVRFC/sumo+1.jpeg Blog - Sumo, Conventional & All things deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2022/1/2/new-year-new-moves monthly 0.5 2022-01-12 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/46886aaa-1efa-4836-bd1d-57f1efcdfeaa/priscilla-du-preez-kuD4AvT6EMs-unsplash.jpg Blog - New Year, New Moves - Let your curiosity guide the way… If you let your own curiosity lead the way, you can find yourself trying all sorts of new things over the course of your life. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/3b6cf146-c941-445d-8c77-3a2b5aa6a88d/New+Year%2C+New+Moves+-+pexels-nataliya-vaitkevich-6120398.jpg Blog - New Year, New Moves - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/eddc46ce-83b4-4b5f-b766-b9878fde9afd/New+Year%2C+New+Moves+-+pexels-breakingpic-3237.jpg Blog - New Year, New Moves - Happy New Year, beautiful people! For many of us, the new year tends to prompt reassessment, leading to changes that enable a healthier lifestyle. https://www.foundationmf.com/new-blog/2021/10/3/oh-my-romanian-deadlifts-ii monthly 0.5 2022-01-10 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633303373278-IHHX8R5F24LJO7RER8WW/RDL+3.jpeg Blog - Oh my, It’s RDL Time! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633303104804-4OCIFEVADEKEHEFO08O9/RDL+1.jpeg Blog - Oh my, It’s RDL Time! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633304259293-NCHIEAMO6J1ZPT50493J/RDL+4.jpeg Blog - Oh my, It’s RDL Time! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2021/10/3/oh-my-deadlift monthly 0.5 2022-01-02 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1635036589961-H9TN5US6T2IXY9I99Y8K/anastase-maragos-aclkvEMIfL8-unsplash.jpg Blog - Oh my, Deadlift I: Function and Why - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2021/12/14/how-to-take-time-for-self-care-during-the-holidays monthly 0.5 2021-12-16 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639548695793-6N4T36ZC64504XI7WPEQ/andrew-bui-z7rzbFHXym0-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639548703818-9OV8I5F1X0TMKZACG3P2/mohamed-nohassi-odxB5oIG_iA-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639548820966-YCN2MWZHC3UG3J651047/bekir-donmez-eofm5R5f9Kw-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639549016404-LGIL5ONDRLP9HIBFML6J/david-hofmann-LRilCxO3xcE-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639550364193-SMX988VL3R142PKLRR6V/unsplash-image-vBxbZokRL10.jpg Blog - How to Take Time for Self-Care During the Holidays - 2. Say no, occasionally. Despite beliefs to the contrary, you don’t have to shoulder every responsibility thrown at you—or attend every party to which you’re invited. The holidays are hectic enough without thinking you’re obligated to cram every activity imaginable into eight weeks. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639549276683-P1E7RUVIL5B46JCW026V/ruben-gutierrez-IMuSjroToC8-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639549351986-QIOQ634MNL9MX7KRBXDR/kike-vega-F2qh3yjz6Jk-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639549467268-9E91DRNB3540V1HALXSA/graphic-node-4e8S1bRnhuo-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639549542666-BGGRS539904WDL0KIGW4/zac-ong-RYvOI54rmPw-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639549281301-03OVFLY9F2INCZV3CFIF/jack-tindall-FroqTbXPx6E-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/52653257-d8c8-45d5-915d-59ea3b375d5a/isabella-and-zsa-fischer-MKmBCN7iwNM-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639547652167-MDU3X4NSA0ZTJUNND9BS/alisa-anton-u_z0X-yrJIE-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1639547759746-8Q1B8WH9IJRH44YTYLGC/kelly-sikkema-1TLgfpPfDZA-unsplash.jpg Blog - How to Take Time for Self-Care During the Holidays https://www.foundationmf.com/new-blog/2021/10/3/spinal-muscles-what-are-they-and-why-do-they-matter monthly 0.5 2021-11-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1633297208673-0E70T2VZ11DWCD5HABS0/Blog+C.jpeg Blog - Spinal Muscles: What are they and why do they matter? - Let's dive into what these muscles are and what they do! Let's dive into what these muscles are and what they do! https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1635034732748-2ZXNU6EGIGKH714E54HB/C2.jpeg Blog - Spinal Muscles: What are they and why do they matter? - So as you can see it’s pretty important …. that these muscles are functioning properly so that you can stand, move and protect your spine. If you are experiencing back pain it is pretty likely that at least one of these muscle groups aren’t doing what they are supposed to either because they are tight or aren’t contracting properly. https://www.foundationmf.com/new-blog/2021/9/20/form-verse-function monthly 0.5 2021-11-15 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634741222191-8U3TQBN2HUHJH5P223SM/danie-franco-Jjr9i3iGEVI-unsplash.jpg Blog - Form Verse FUNction - What does this have to do with bodies!? Well let’s talk a little about biology. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634741166000-O4OCETZOT7TOLZP914HR/kira-auf-der-heide-_Zd6COnH5E8-unsplash.jpg Blog - Form Verse FUNction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2021/2/3/blog-post-template-2-69z39 monthly 0.5 2021-10-19 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634666000008-EW00Q0H6RD6OHOFZMFQ4/sriyoga-ashram-QgCl-pNkfPc-unsplash.jpg Blog - The Price of Good Health: Invest Now or Lose Your Shirt Later https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634666062158-F60974E88RSXRPEN62L6/ryan-gagnon-n23bdrR4Q6I-unsplash.jpg Blog - The Price of Good Health: Invest Now or Lose Your Shirt Later - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2021/7/29/06okw0vlxfxzq2z9k0zyump01qwd7v monthly 0.5 2021-10-20 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634688356590-D9OCPMND7G9JGC5SDA9V/sergio-pedemonte-rZmCg1_QOYQ-unsplash.jpg Blog - Stable versus Mobile Joints - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634688079861-DXNYV46HPA7HCTUE3YPO/IMG_1648.jpeg Blog - Stable versus Mobile Joints - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1634688153375-5CUXOU1I2IJSZTLMXZ2F/791a_Joint_by_Joint.png Blog - Stable versus Mobile Joints - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationmf.com/new-blog/2021/2/3/blog-post-template-2-glfnd monthly 0.5 2021-10-07 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1614634417493-ODGQ9KATM1FAXNJ9A2P3/LORAE_Q12021_0080.jpg Blog - Ugh.. core... ugh.. planks https://www.foundationmf.com/new-blog/2021/2/3/blog-post-template-5wlsr monthly 0.5 2021-02-17 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613068409979-LCCORT5OPG7H48GAV9JF/LORAE_Q12021_0095.JPG Blog - An Easy Move to Train the Core and Improve Coordination https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613068427831-KY8EAHZVNAEEO3V2YDX3/LORAE_Q12021_0099.JPG Blog - An Easy Move to Train the Core and Improve Coordination https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613068652655-V3X3U0MS7PXVN73GABAL/LORAE_Q12021_0100.JPG Blog - An Easy Move to Train the Core and Improve Coordination https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613087004409-1MALRDUUE7LUGDEG0TI0/DrLeah_OCT2020_0317.jpg Blog - An Easy Move to Train the Core and Improve Coordination https://www.foundationmf.com/new-blog/2021/2/3/blog-post-template-2-wlrf6 monthly 0.5 2021-02-23 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613070746695-6PZJ4768JN4UPGECCISD/DrLeah_OCT2020_0263.jpg Blog - Get Out of Back Pain and Cue those Glutes https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613070770486-0TAD2ZQL2FDTUG0C8I9O/DrLeah_OCT2020_0273.jpg Blog - Get Out of Back Pain and Cue those Glutes https://www.foundationmf.com/new-blog/2021/2/3/blog-post-template-3-t5m28 monthly 0.5 2021-02-17 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613071388534-UVDU19U58UY3MPM1KEPL/DrLeah_OCT2020_0361.JPG Blog - The ultimate total body move for people that have no time to work out - From this one exercise you work: Grip Balance Hip, ankle, and shoulder mobility Core in multiple planes Spinal rotation Overhead stability and range of motion Glute strength Hinge, lunge, and rotational patterns Coordination and proprioception https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072232736-6SMNR37ZLKQKZZJE7CCK/LORAE_Q12021_0220.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072232955-HO5YWG6O26VD434UV3K2/LORAE_Q12021_0221.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072236337-A0FI77W43HLHYJ08WS8H/LORAE_Q12021_0223.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072239992-W9JXH46I3WMTSLHCUFKM/LORAE_Q12021_0224.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072240181-6WM1N0EOC6ZF2TDY1JYY/LORAE_Q12021_0226.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072247972-COWQIRAMFD7U2305OQIR/LORAE_Q12021_0227.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072248040-BL40AXMQU7LI522I9FCA/LORAE_Q12021_0229.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072251704-QF75467HCVZCJ6E0YFDZ/LORAE_Q12021_0230.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072251668-J59YXL6NB4IBH00PK08K/LORAE_Q12021_0232.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072255320-257YSBNHXTIFB9IA34LW/LORAE_Q12021_0233.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072255127-XL13GJB3NIMFB5CLZNBR/LORAE_Q12021_0234.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072259201-168RV6DK89QFE1DWTEXY/LORAE_Q12021_0235.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072258853-L83F0HF9E9VHAQFE7TPA/LORAE_Q12021_0236.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072262455-R8ML2RITQENEPQPTOCGB/LORAE_Q12021_0237.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072263461-OIW4ZC3NMN3EQAOZYD8W/LORAE_Q12021_0238.JPG Blog - The ultimate total body move for people that have no time to work out https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613072265909-MJ27B3X8H7TQQM7948IX/LORAE_Q12021_0239.JPG Blog - The ultimate total body move for people that have no time to work out https://www.foundationmf.com/new-blog/2021/2/3/blog-post-template-2-459b7 monthly 0.5 2021-02-17 https://images.squarespace-cdn.com/content/v1/591a31ead2b85707d8ce0c8e/1613073539244-0MHPTWI6FNNVMDBR13GT/DrLeah_OCT2020_0304.jpg Blog - Squat. 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