November 2020 Newsletter
Autumn’s changing colors, cooling temperatures, and shorter daylight is a yearly opportunity to connect with the natural balance of inevitable changes. Adapting with the seasons allows growth in unexpected ways. For Foundation Training, this led us to embrace the chance to work with our instructors virtually. The Core Education Team has been sharing our wider scope of professional skills the with current instructors through the mentoring program. It has been met with positive momentum so look out for another round with new topics in early 2021.
We are continuing to work on the extensive online education course. The Goodmans are hunkering down for the final edits on their two new Foundation Training books set for publishing next year. And Jessie Salas has embarked upon “On the Road to Wellness” wherein he explores the faucets of wellness in folks around the country. We are thankful to have the opportunity to do all these things and excited to share them with you. In the spirit of Thanksgiving in the US, we want to make sure we express our gratitude for this community. Your stories motivate us to keep innovating and your hunger for information keeps us creating. We remain here for you.
We have instructors all over the world integrating Foundation Training into their practice and finding innovative ways to reach their audiences. Each month we bring you a little snapshot of what they’ve done recently.
VICKI HUNTER is a Level 2 instructor and certified Lydiard Running Coach currently teaching at RallySport in Boulder, Colorado. This past summer she launched Foundation Training classes at the Boulder reservoir in conjunction with Rocky Mountain Paddleboard Company. Combining Foundation Training with paddle boarding created a unique dimension to the work, allowing the instability be a catalyst for improvement in both fields. Vicki is excited to offer the classes again next summer and explore more connections between the two movements.
GIANCARLO BEROLDO is a Level 2 FT instructor and freelance photographer/videographer. He is currently documenting the ‘On the Road To Wellness’ project with Jessie Salas around the U.S. Prior to the trip, Giancarlo regularly taught Foundation Training to surfers in Oahu. This summer he had the opportunity to work with client with Osgood-Schlatter syndrome. Foundation Training provided the client with the tools he had been missing to continue surfing and GC the experience of seeing firsthand how innovation is integral in long term solutions.
Movement of the Month: Woodpecker Knee Tracking
- DOC'S THOUGHTS -
The hamstrings are included in a small number of muscles that cross over two joints. This distinction allows multiple body parts to affect the tension of those muscles. Case in point, the hamstring tension during the Woodpecker is determined both by the angle of the knee and the angle of the hip.
To create the tensioned length in the posterior chain that establishes the healing patterns of Foundation Training, the knee angle must remain consistent as the hip hinges back. Otherwise the bent knee will offset that length and redirect the tension to the front of the thigh. Remember that an unlocked knee that resists forward bending allows the body to rebalance the hamstrings and the quads. This creates a body that can leverage the hips instead of loading the knee, preventing injury and promoting functional movement patterns.
- COACH’S TIPS -
We often see the knees leading the movement during the transition from the Lunge Decompression to the Woodpecker. People are falling forward into a bent knee rather than pulling back with a loaded hip. This creates a position wherein the front knee is loaded and posterior length has been sacrificed. Instead, keep the knee over the heel then allow it to go along for the ride when the hips hinge back. The hips drive the movement and the knee simply follows.
Try this- Allow yourself to lead with the hips by going through that transition from Lunge Decompression to the Woodpecker with slow, intentional hinges and weight shifting forward. Then hold in the position, checking in on your form, and getting in touch with the feeling in the correct position. Feel the glute and hamstring of the front leg load as the hip pulls back. Then you can return to doing Integrated Woodpeckers with this feeling in mind to maintain better form.
- Concept Corner -
All Foundation Training poses start with centering through breath and position. Movement then initiates from a proximal source.
Proximal = nearer to the central point in the body.
Distal = away from the center of the body.
For example, when transitioning from Measuring Sticks to Sphere of Tension the Latissimus Dorsi activation precedes movement of the arms. The same is true for the lower body and spine. When flowing from a Lunge Decompression to a Reverse Archer the pelvis rotates before the spine.
But if we move from a distal point, such as the knees when doing a Woodpecker, the load distribution changes. What moves first does the most work. So initiating from a distal point creates a burden on muscles not meant to support the whole frame.
The largest muscles of your body are attached to the axis of your body. They create movement patterns that build strength, prevent injury, and make you look graceful. Support your frame with every movement and initiate movement from a proximal point. In other words, lead with your hips.
Stream FT Workout of the Month
Every month we provide you with a new workout from the FT team. This month Core Educator, Gail DeSart, takes you through a unilaterally focused routine that will challenge your balance and stamina. Join Eric and Jessie as they show off proper form throughout Gail’s 34 minute workout. Be sure to watch the Tips & Tricks video above for some helpful tips for this routine.
Speciality Application: On The Road
Foundation Training is driven towards creating wellness not just as a set of exercises but as a sustainable lifestyle. We want to share that with our audience so Program Director Jessie Salas and his videographer & editor, L2 instructor Giancarlo Beroldo are embarking on a 2-month trip to learn and connect with innovative wellness individuals and communities around the US. In sharing impactful stories, workouts, discussions, and interviews they will show that health is a lifestyle, not a fad.
We will share stories from people from all walks of life who overcame injuries that seemed insurmountable. Some of these individuals have been practicing Foundation Training for years and some are learning it for the first time. Each person exposes the health practices that worked for them to improve their mind, body, and spirit. Along the way, we also see how different practitioners utilize Foundation Training in their treatment processes and learn more about effective health practices outside the mainstream.
Every episode is more than a story. It is a reminder that wellness can be achieved by everyone. It will provide tangible tips, tricks, and strategies you can use in your own life. There will be new workouts, new characters, and new information. Stay tuned for release dates. And in the meantime, if you see Jessie around, ask him where he’s headed next.
Feed the Wolf
A monthly mental snack to feed personal development.
To be successful you have to do the hard things. You have to make the call you’re afraid to make. You have to get up earlier than you want to get up. You have to give more than you get in return right away. You have to care more about others than they care about you. You have to feel unsure & insecure when playing it safe seems smarter. You have to lead when no one else is following you yet. You have to invest in yourself even though no one else is. You have to look like a fool while you’re looking for answers you don’t have. You have to grind out the details when it’s easier to shrug them off. You have to deliver results when making excuses is an option. You have to search for your own explanations even when you’re told to accept the “facts.” You have to make mistakes and look like an idiot You have to try and fail and try again. You have to be kind to people who have been cruel to you. You have to meet deadlines that are unreasonable and deliver results that are unparalleled. You have to be accountable for your actions even when things go wrong. You have to keep moving towards where you want to be no matter what’s in front of you. -Dan Waldschmidt