Episode 29 Resources

Links and addtional info about everything discussed in this episode

Tips to Create a Solid Foundation

Categories: |
Tagged in: |
| Share:


You may be saying, great guys – I get it – but how do I get a strong foundation? First
and foremost, we do truly recommend working out with a trainer if you can. We know,
trainers can be expensive. But if you are going to make your health a priority and make a serious change, it’s a smart investment to make. Michelle hopes to begin training clients in June and she aims to keep her rates fair for all budgets.

If you are joining a new gym, many offer 1-2 free personal training sessions with your new membership. We recommend that you take this free session and if you feel as though you can’t afford additional sessions, make the most of that first and second (if offered) session and let the trainer know that you really want to start with a solid foundation and you can’t afford additional sessions at this time.

If personal training is completely out for you – try to do your research to truly find at home or group fitness classes that focus on movement, balance, stability, stretch and functional movement. You can make your own routine if need be – just keep in mind the importance of starting off with the basics and sticking with it for a 1-2 months before you move on to the next level.

Speaking of sticking with it – Jenel recommended that we stick to one program for at least 6 weeks – even if we don’t see immediate or quick results, she encouraged us to stick to it. If you are starting a program to build a foundation, realize it will take time for your body to adapt to the movements and gain strength to move things forward.

New and Revised Foundation Training Exercises Add Even Greater Health Benefits

Many of us who sit all day often develop Upper Crossed Syndrome.  Find out more about UCS and Lower Crossed Syndrome and why its important to correct these issues to build a strong foundation!

Upper Crossed Syndrome

Lower Crossed Syndrome 

What will it take from you to build a strong foundation? Max Sports and Fitness gives us 5 Elements Required to Build Fitness Foundation

TRX is a known core workout which can help build a strong foundation! Check out more on it here: Core Fitness with TRX

Interested in taking up Yoga? Check out this article which can help you prepare! Prep for Yoga with Core-Strengthening Moves


Foundations on the Hit List

Categories: |
Tagged in: |
| Share:

This is an a great song by Kate Nash titled Foundations.  Its a song that we used to have on our playlists a few years ago and Michelle, who has the best memory ever, thought it would be appropriate for tonight’s Foundations show!

Full Body Tabata

Categories: |
Tagged in: |
| Share:


This is an excellent full body tabata that will get your heart rate going and leave you feeling like you got the most out of these quick few minutes!

20 seconds reverse lunges, 10 second break.
20 seconds inch worm push ups, 10 second break.
20 seconds shin grabs, 10 second break.
20 seconds high knees, 10 second break. 

Repeat for a total of 4 minutes.

Think Like An Athlete

Categories: |
Tagged in: |
| Share:

Self Magazine

The purpose of this week’s magazine rack article, 8 Ways To Think Like An Athlete by Sheila Monaghan from Self Magazine, is to give you a different perspective on your body.  Most of us run to the gym to lose weight and that makes them feel better but if you think about your body the way an athlete does, it may give you a more motivational and stable outlook on what you’re actually able to accomplish in the gym!


Guilt-Free Ice Cream Sandwiches

Categories: |
Tagged in: |
| Share:

Ice Cream Sammie

So this past weekend we decided to make some cookies to bring out to Michelle’s mom, Trish! These cookies were the previously successful Almond Butter Dark Chocolate Chip Cookies from fastpaleo that we had made for St. Patrick’s Day weekend but something was just not right with this batch.  So instead of ditching the entire lot of them, as they were still yummy just didn’t really look like cookies, we used them to make ice cream sandwiches!

Simply took the cookies and put our favorite Arctic Zero flavor in between and voila! A very guilt-free ice cream sandwich!

The Importantce of Foundation

Categories: |
Tagged in: |
| Share:


It has never been more apparent to us how important a good foundation is to continue to achieve our goals. When we started our weight loss journey, luckily Michelle had been educated by her parents on how to work a gym circuit. A treadmill and elliptical pretty much speak for themselves for cardio.

The tricky part is knowing when you’re ready for bigger and better workouts. Yoga, CrossFit, Kettlebell Kickboxing, etc. And just because you might be thin doesn’t mean that you’re ready. (Lisa’s shoulder injury as example). Losing weight and gaining muscle & a strong foundation don’t always go hand in hand if you aren’t doing specific exercises and movements to correct muscular imbalances and strengthen weakened muscles.

Throughout her NASM-CPT training Michelle learned the OPT Model of training, which emphasizes starting out with a base of functional movements and balance and stability to get clients moving in the right direction. Her eyes were opened to the fact that throughout their journey, her and Lisa never started working out with a trainer to build a foundation.
It’s a basic matter of physics, you can’t build a house without a strong foundation. If you start with the first or second floor, the house will have nothing to support it from below. The same is true for starting a fitness routine with a high level exercise. Sure, Insanity and P90X are great programs, but you can be prone to injuring yourself if you don’t have a basis before you begin these workouts.

After meeting with Jenel this week we realized the importance of foundation even more. She warned us that we might become bored with the routine she may give us, but that if we stick with it we will be able to take our results to the next level. Through Michelle’s training knowledge and our own experiences with injury, we know that she is 100% right.
It dawned on us when we were speaking to her – here we are, almost 6 years into our journey, and we are starting at the beginning all over again. It’s actually a really exciting feeling and it motivates us even further to finally be able to achieve our latest set of goals. Without going backwards, we would not be able to go forward.

We spoke to our friend Dimitri at Oak Point who is also a NASM CPT and Corrective Exercise Specialist and we asked him if his clients get bored with the OPT Model of training. He said that he sets up a 6 month plan with them to set them on the right path to achieving their long term goals. As you can see, there really is no QUICK fix if you want to see serious success.

You can certainly try various methods to keep things exciting, as we often suggest – but without starting at the beginning, you will limit yourself to how much you can experiment with. If we had a stronger foundation, Lisa may not have injured her shoulder and we may be competing in the CrossFit games by now (LOL).


Souper Yummy Soup!

Categories: |
Tagged in: |
| Share:


Leftover Roast Chicken Soup with Roasted Vegetable

We made this A-mazing soup from Against All Grain! Typically we try to do all our cooking on Sundays for the week and we like to keep our lunches and dinners easy to reheat!  We had this soup for lunch and included extra chicken and spinach to balance out the starchier vegetables.

It is one of the easiest soup recipes we’ve made and by far one of the most delicious! Check it out!


Recent Posts:

FourC Fitness on Facebook:

FourC Fitness on Twitter: