This popular 1-day hands-on exploration of Foundation Training principles and exercises will help you discover how to properly apply Foundation Training to your life. Click to for a list of upcoming workshops - coming to a city near you!
If you’re serious about helping yourself and other people, you will love the lessons you learn in this 4-day intensive certification course. This is for practitioners, trainers, therapists and anyone else interested taking their Foundation Training practice further. Click for a list of upcoming Certification workshops.
My back likes to let me know when it's pissed at me. When it does, life can become a bit more challenging. Foundation exercises have been a great addition to my exercise routine. I really notice a change in how I move. My back doesn't just feel better, it feels strong. That is a big deal. These exercises let you move with some real confidence. Everybody with a bad back should do these exercises.
Cheryl, Grandmother of Six
Pain takes away your freedom to do the things you love. At age 59 Foundation Training has given me the ability to be as active as I want to be. Foundation Training has given me freedom from pain.
Chris Hemsworth, Actor
If you've ever suffered from back pain or want a stronger healthier body then check this book out, I incorporate it into my everyday workouts and daily movements and I've never felt stronger, it's incredible.
Hunching all day at a keyboard, tilting our heads forward over our phones, commuting long hours, slouching on the couch—our sedentary lifestyle has led to an epidemic of chronic pain. The consequences are poor postures that throw our bodies out of balance, causing the unnecessary stress and strain that compromise our joints, restrict organ function, and weaken our muscles. How we live in our bodies is fundamental to our overall wellness. The good news is that we all hold the key to a healthier body.
Dr. Eric Goodman has spent years studying human physiology and movement, and has helped people of all ages and occupations heal and correct lifelong debilitating pain. Called Foundation Training, his practical program trains the posterior chain muscles—shoulders, back, butt, and legs—shifting the burden of support to where it belongs: the large muscle groups.
Kerry MacMullin, Former Pro-Athelete
I'm a former competitive / pro-athlete now in an office job with all of the aches and pains that came with both. I have been doing Foundation Training for about a year now.
A sincere thank you to you for the best workout I've ever found. The descriptions of what one should be feeling throughout each exercise have made the workouts relevant for me over the long haul, where I can constantly challenge myself to greater and greater strength. My posture is completely transformed; my digestive system operating at peak; my trips to the chiropractor are now just as a matter of quarterly preventative care.
Mere words, but sincerely, I thank you for the tools for physical empowerment!
Steve Baney, Teacher. Coach. Organic Farmer.
I think about Foundation Training every day and engage my back in some type of FT daily. Recently, in the dark of the morning, I was feeding and watering the chickens. On the way back to the house I slipped on ice on our brick patio and completely lost my balance. Glass bowl in one hand, flashlight in the other, I was almost in a free-fall when the FT miracle happened. Somehow I landed back on one foot and my entire posterior chain symmetrically activated and brought me back to a position of balance! NO PAIN. NO STRAIN. NO INJURY. I walked straight into the house and pronounced to my wife, "God bless Dr. Eric Goodman and Foundation Training!!!"
Since 2011, I have done triathlons, half marathons, moved entire households, raised pigs, sheep, goats, chickens and gardened all day long in the hot sun........but that "save" on an icy Indiana morning saved me from broken bones, concussion, broken glass and a myriad of potential inconveniences and hospital bills. Simply DO IT.....IT will definitely enhance and maybe even save your life!
Julie Yenor, Certified Personal Trainer & Yoga Instructor
Laying in bed one night, I found myself in tears wondering how many good years I really had left to workout the way I was used to, given the lower back pain I have had for so many years. Too, my body was beginning to show signs of breaking down with new joint pain in my knees.
Amazingly, within that same week I "stumbled" upon [Foundation Training]. Eric's story captured me immediately; a student of chiropractic medicine looking to avoid back surgery was totally believable.
I have since practiced the FT exercises faithfully (with amazing results) so that I now have a story to share, giving hope to others. As a certified PT in Fitness and Yoga my next step is to attain a certification in FT.
As it turns out, FT is more than an answer to the question that brought me to tears. It will no doubt be one of the best professional opportunities to cross my path. I can hardly wait to discover where this will take me and see how many people I can help! I am truly grateful.
Randy Fisher, Law Enforcement Officer
I have suffered from chronic back pain for over 20 years until I discovered Foundation Training.
Coming from a very physically demanding Military unit I returned to civilian life barely being able to put on my shoes in the morning because of the lack of flexibility and pain. I was able to maintain an active lifestyle through stretching and even some "as seen on TV" gimmicks which had some benefits, but seemed to only be temporary relief. I was even desperate enough to buy a $5000 hot tub which is very nice, but is far from the answer to back pain.
I have been determined to continue an active lifestyle and continue my career in Law Enforcement, but I began to lose time at work and about twice a year my back would "go out" and I would be completely immobilized for a week or two. Long hours of sitting in a car with duty gear pushing against my lower back and walking with the off balance heavy gear hanging from my hips had completely taken its toll and I was beginning to wonder if a medical retirement or back surgery was the only option.
I discovered Foundation Training from a fellow student on a work trip several months ago and I have been practicing religiously. It has completely turned things around for me and I expect to continue to improve and live my active lifestyle and enjoy my career indefinitely.
Cody Curry, Golfer
Foundation Training is absolutely perfect for perfect posture in the golf swing. From set-up to finish, these exercises help with strength and conditioning for the complete game. Even with the bending over for putting. I spend a lot of time on the practice green putting and my back used to ache. But now, my back feels stronger and I have more endurance than before. I feel the positive effects of lengthening my spine which is critical because I have had two herniated disk surgeries and am 66 years old. Thank you guys. This is amazing.
Which Foundation Training product/program is right for ME?
Here’s a breakdown of the products/programs and who they are designed for:
True to Form Book: An Amazon best seller, released in May 2016, goes deeper into understanding the Foundation Training approach. If you love reading books, learning about the theory, principles and philosophies behind a program and want to get started on a budget, the book is a great starting place. True to Form does not provide in-depth instruction on how to do the fundamental Foundation Training movements, rather it covers how to integrate those exercises into everyday life (like brushing your teeth, lifting objects, loading the dishwasher, weeding and more).
Foundation Training DVD Set: This set includes all the original Foundation Training exercises and daily workouts, which are ideal for someone who prefers DVDs over streaming media.
Foundation Training Connect: Foundation Training Connect includes all the content from the DVDs as well as bonus workouts, PDF downloads and is our most current teaching approach. Foundation Training Connect is a comprehensive system to teach the most up-to-date Foundation Training practices and is available on any streaming device (phone, tablet, computer, TV with internet capabilities).
Foundation Training Bundle: The Foundation Training Bundle includes access to the full Foundation Training Connect platform (video training, bonus workouts, PDF downloads) PLUS you will receive True To Form, our latest bestselling book.
True to Form will give you the principles, background and philosophies behind Foundation Training, which will then be complemented by the Foundation Training Connect program.
In Foundation Training Connect, You will learn each movement step-by-step at your own pace. Together, True to Form + Foundation Training Connect will give you tools, movements and understanding to help you heal your pain, discover your potential and retrain your body in proper movement patterns to reduce future pain.
I’m really busy… how much time do I need to dedicate to Foundation Training to make it work?
You will see the benefits of Foundation Training in just minutes a day. While we recommend spending about 20 minutes each day on the exercises, it doesn’t have to be all at once. You can do 2-5 minutes first thing in the morning as you’re brushing your teeth, then another 5-10 minutes at your lunch break and 2-5 minutes before bed. This isn’t a formal ‘workout’ where you need to go to a gym. Once you’ve learned the movements, you can do them wherever you are - at home, in your office, even outdoors.Is there any special equipment that I need to buy to get Foundation Training to work?
The beauty of Foundation Training is that it uses the power of your own body. You don’t need any special equipment to practice. We recommend comfortable clothes that allow you to move freely. You can do Foundation Training with or without shoes (many people prefer without) and some people prefer to use a towel or stability mat (like a yoga mat).
The important thing is that you feel comfortable and able to move easily.
I’ve been in pain so long... will this really help me?
We recommend you check with your doctor prior to undertaking this or any other program to ensure you’re healthy enough for exercise, however Foundation Training was created by our Founder, Dr. Eric Goodman, because of his own debilitating back pain while he was in Chiropractic school. We understand and work with clients every day who have struggled with acute and chronic pain.
The key of Foundation Training are the fundamental movements that are designed to retrain how you move, sit and stand so you stop injuring yourself and start using your muscles as powerfully as they were designed to work.
We have modifications for people who are just starting out or have limited mobility, as well as workouts that would challenge professional athletes who need to recover or get an ‘edge’on their elite performance (and everything in between). These are life skills that will help you live a more pain-free life, whether you’re 7 or 97.
I’ve tried so many things already - doctors, special equipment, workout plans, pain medicine and more - how do I know Foundation Training will actually work?
Nothing is 100% guaranteed - yet we’ve seen tremendous results for thousands of happy clients who have been in your shoes. In fact, our Founder, Dr. Eric Goodman was on the brink of back surgery when he began developing Foundation Training for himself so he wouldn’t need to undergo a risky surgery.
We urge you to work in conjunction with your practitioner or find a Foundation Training certified practitioner and take it slowly. Retraining your body with the proper movement patterns will take some practice. Dedicate a few minutes 2 - 3 times a day to start your practice and progress from there.
I haven’t worked out in years… do I need to lose weight and/or get in shape before trying
The short answer here is absolutely not! In fact, Foundation Training is where you should start.
The reason we call it Foundation Training is because it’s what you need to be in shape and build a healthy body. In fact, beginning a fitness program without the foundation of proper movement will contribute to injuries, degeneration and/or pain.
As always, you should check with your doctor/practitioner prior to beginning any program if you have any question about your readiness, but once you receive the OK, you are fine just as you are. We have a range of clients - from very young to senior citizens. From pro athletes to life-long couch lovers. You do not need to workout, lose weight or ‘get ready’ for Foundation Training - instead you simply need to start at the beginning and take it at your own pace.
We do recommend that you take it in baby steps - and follow the step-by-step guidance laid out in Foundation Training Connect, in an In-Person Workshop or work directly with a Certified Instructor for one-on-one personalized help.
I have another exercise program already (Yoga, Crossfit, Biking, Running, etc…). Can this work with what I’m already doing?
100% yes. We often have clients who are very active - running, walking, weight lifting, surfing, biking and more -- and they want to know if they should do Foundation Training before or after they exercise.
We recommend doing Foundation Training before AND after your other workouts.
Foundation Training is a phenomenal way to warm up and activate your muscles prior to exercise. Many of our clients have found their workouts are stronger and more gratifying after using Foundation Training as a warm-up.
You’ll also see benefits AFTER your workout. As opposed to passive stretching, Foundation Training takes your muscles to length under tension creating a strong support structure to carry you past your workout and through the rest of your day.
Is there any special equipment that I need to buy to get Foundation Training to work?
The beauty of Foundation Training is that it uses the power of your own body. You don’t need any special equipment to practice, which means unlike other all the other programs and memberships out there, this is the ONLY thing you’ll need to buy.
We recommend comfortable clothes that allow you to move freely. You can do Foundation Training with or without shoes (many people prefer without) and some people prefer to use a towel or stability mat (like a yoga mat).
The important thing is that you feel comfortable and able to move easily.
Why should I buy Foundation Training programs when there are so many free resources already available?
We do have a number of free videos so that you get a taste of our teaching style and what Foundation Training is all about. However, the videos are simply a sample, they’re a peek into the Foundation Training world - not a step-by-step comprehensive program.
All of our programs go much, much deeper into teaching the specifics of each movement in a step-by-step fashion as you learn and practice each new skill. Some of our free content is aimed at people who already have an understanding of our movements, and is not a good place to start.
With our step-by-step approach in our paid programs, you are able to start at the beginning and progress at your own pace. We highly recommend beginning with Foundation Training Connect and/or attending a live in-person workshop to get the most out of learning Foundation Training.
Is there a difference between the DVDs, Foundation Training Connect and the in-person workshops?
Yes and no - all the core Foundation Training movements are the same. However, level of instruction, the style in which they’re taught and the ability to personalize the program to your specific situation will vary depending on which program you select.
The DVD set includes our fundamental Foundation Training movements, taught in a step-by-step progression. These are still highly valuable and continue to help clients begin their own Foundation Training practice.
Foundation Training Connect includes all the content from the DVDs PLUS updated workouts, resources and more. This is the platform where we are able to bring the latest and greatest advancements in Foundation Training to you wherever you are, and include new resources, teaching styles and workouts. The content is available 24/7 on any connected device (phone, tablet, computer, internet-enabled TV).
In-Person Workshops cover the same fundamental Foundation Training movements AND you have the added bonus of having a Master Certified Instructor correcting your form in real time, demonstrating and personalizing all the movements and answering all your specific questions.
What are my payment options?
We accept Visa, MasterCard and American Express. You may purchase True to Form directly from us or any major bookseller (Amazon, Barnes & Noble, etc…).
Who do I contact with my other questions?
If you have any questions before or after purchasing a Foundation Training program or product, contact [email protected].
I still use the original Book/DVD, should I upgrade?
We always recommend people practice the most up to date material available. Our original program is very effective, but we are in constant development and over the years have developed newer and better ways of optimizing the body. That’s why we’ve introduced Foundation Training Connect as a platform to allow us to continually provide you the most current, up-to-date program components available.
Your use of these materials and your performance of any activity described in these materials are done entirely at your own discretion and risk and with your agreement that Foundation Training shall have no liability to you or to any third party for damages of any kind arising out of your use of these materials or your performance of any activity described in these materials, including, without limitation, any special, punitive, incidental, indirect or consequential damages. As some jurisdictions prohibit exclusion of liability for consequential or incidental damages, limitations related to those types of damages may not apply to you.
Each individual has his or her own particular medical and physical abilities and restrictions. Prior to attempting any activity described in these materials, please consult with your physician to determine if that activity could pose a risk to your health.
The safest way to ensure that you accurately perform any activity described in these materials is to do so under the supervision of a Certified Foundation Training Instructor.
Foundation Training is made up of every day people reaching a new level of personal health.
We offer exercise guides, workshops, certification & more.