#foundations (1)

As a long time Exercise Physiologist, Strength and Endurance coach I am familiar with exercise prescription, rehabilitation and body mechanics. When I met Dr. Dave Boynton of North Boulder Chiropractic, I had a severely weak left side and needed to improve my movement patterns in order to prevent injury and pain from occurring and reoccurring. Strength training has always kept my body in balance but I had stopped strength work for a period of time and needed to recreate better movement patterns within my strength exercises and endurance training. Dr. Dave introduced me to Foundations exercises which has helped tremendously and proven to be a great supplement to my strength routines. 

Here's the proof: In 2014 I decreased my running volume significantly and ran only 3 times each week. In addition to decreasing running volume I increased strength work by including foundations with resistance training. The result of this change lead to my first ever win in a half marathon and a personal record in the half marathon distance in my 15+ years of competitive running. 

What is Foundations?

Foundations was created by Dr. Dave's friend Dr. Eric Goodman who developed these routines to help chronic pain. Dr. Goodman discusses the underlying cause of chronic pain in his Ted Talk The Unexpected Physical Consequences Of Technology. In his Ted talk Dr. Goodman explains how poor posture results in poor mechanics which lead to chronic pain and a common denominator of chronic pain is the inability to hinge at the hips. 

How to Hip Hinge:

A great way to accomplish the hip hinge is by performing a overhead squat with a stick. I use the overhead squat as an assessment for hip and shoulder mobility as well as a warmup for strength work. Dr. Goodman explains the ability to hinge at your hip joints will keep the front of your body long instead of bending at the spine and keeping the body short as if you are seated and hunched forward. 

As a competitive triathlete and coach I am always working toward improving my training and coaching methods to help my athletes stay injury free and perform at their optimal level. Dr. Dave Boynton and Dr. Eric Goodman have expanded my tool box of exercises which has helped me and my athletes achieve more success in sport.

Here is a 12min Foundations routine you can try: If you need help with a strength training routine contact me at 

Happy training!


Read more…


Debbie Nichuals is now a member of She Does Tri
Mar 24
Michele Hudnall updated their profile photo
Feb 9
Marcy Droog, Danett Crespo and Michelle Swadish joined She Does Tri
Dec 30, 2017
Kelly Fritz is now a member of She Does Tri
Oct 26, 2017
Mary Cox is now a member of She Does Tri
Oct 15, 2017
Kathryn Riesz Schapper, Michele Hudnall, Marci Larson and 3 more joined She Does Tri
Aug 28, 2017
Jenny Handy updated their profile photo
Jul 28, 2017
Two weeks out from my 1st sprint tri. I am super nervous but excited. Hadn't riden a bike in 15 years when I started on this journey and I had to learn how to swim. Can't wait to see how it goes...
Chaunie M Limbrick, Jenny Handy, Jo Eaton and 1 more joined She Does Tri
Apr 30, 2017
Lori Mayer is now a member of She Does Tri
Feb 12, 2017
Remember Barb's Race? It's back on July 22, 2017 as Barb's Tri - the only all-women's triathlon in Northern California to raise money for people with a cancer diagnosis.

The event will feature Sprint, Olympic and Duathlon races.

Learn more: http:…
Training for a Sprint, Olympic, IRONMAN 70.3 or IRONMAN in 2017? Train with confidence and purpose using one of our training plans including plans designed specifically for women at: Happy holidays!
New discount codes are available to TEAM She Does Tri members for the 2017 Luray International and Sprint Triathlons on the Sponsors page: Happy holidays!
Leslie Garner is now a member of She Does Tri
Nov 14, 2016
Excited about turning 50 in January! I'm running better than I have in years! No secret. Just eating balanced and working my butt off.
Rebecca Mitchell updated their profile photo
Nov 13, 2016