Kate's Clean Life

foundation training


What is Foundation Training?

Foundation Training (FT) strengthens the core through a series of corrective exercises. Dr. Eric Goodman, the creator of Foundation Training, defines core as any muscle that connects to the pelvis and the hips. Isolated exercises (like crunches) compartmentalize muscles, while FT uses combined chains of movement that encourage the core muscles to move and work together.

Our modern lifestyle weakens the core, taking our bodies away from optimal alignment. Prolonged periods of sitting cause the body to shut down: muscles weaken and go dormant, no longer supporting the spine. Too much time at desks, looking at computers, texting, and sitting and standing in undesirable positions accelerate the spine’s breakdown. Sedentary lifestyles create muscle atrophy and muscle atrophy allows bones to rest on each other, leading to pain.

Movement patterns also contribute to the body’s overall strength. According to Dr. Goodman, the majority of pain is caused by poor movement. For example, our most important movement pattern is in our hips: specifically, the hips’ ability to hinge. FT reminds the body how to bend properly by activating the glutes and posterior chain to hinge the hips and protect the spine. FT can bring length to chronically-tight muscles in the front body as well as stability to weak muscles on the back body. In this way, FT addresses dysfunctional movement by establishing, and then repeating, better movement patterns.

The human body is LAZY and must be reminded of its job! FT offers the perfect solution: by training the body to work muscles, the joints are freed from stress.

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Who should use Foundation Training?

People suffering from back pain
FT is the most effective therapy to treat low back pain. FT corrects mechanical imbalances by addressing weaknesses and bringing functional length to chronically-tight muscles. Thousands of people have relieved pain and now move with confidence through the use of FT exercises; their success stories are remarkable.

“I search for the best of the best when it comes to my fitness and conditioning. I have always been in great shape and take pride in maintaining a certain level of fitness, but in the time I have been working with Peter Park and Eric Goodman, I have reached a new level of endurance, stamina, and strength. The program pushes me without exhausting me, conditions me, and has completely changed the way my body moves and feels.”
-Derek Fisher, professional basketball player

Active individuals
FT complements an active lifestyle and can be used in addition to existing exercise (running, strength training, biking, golfing, etc.). No matter your activity, FT delivers results: as you increase core strength and free your hips to move, every movement becomes easier! Practicing FT on a regular basis is one of the best practices to prevent injury. Optimal hip movement creates optimal body movement, resulting in a pain-free and injury-free lifestyle.

“I thought my lower back would be my Achilles’ heel forever. Foundation Training took that thought out of the equation. I feel strong and flexible, and my posture is better than it has ever been. This stuff is just plain good for you.”
-Matthew McConaughey, actor

People who want to avoid back pain
Studies show that 95% of Americans will suffer from chronic low back pain. Applying FT’s basic principles to everyday movement --- standing, bending, lifting, etc. --- prevents poor movement patterns (the main cause of pain in the low back).

“Dr. Eric Goodman worked as the strength coach for our USA Olympic water polo team from December 2007 to July 2008, leading to the Beijing Olympic Games. All of these athletes are world-class...Eric did an exceptional job of keeping them injury-free while performing at a very high level through some extremely tough months of training. In my opinion, this program was very critical to our success in Beijing. The team exceeded everyone’s expectations and became one of the great stories of the Olympics by winning the silver medal. We stayed healthy and performed at a high level...Dr. Goodman deserves a good deal of credit.”
-(name?), head coach, USA Olympic water polo team

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Foundation Training is NOT...

While some FT exercises may resemble yoga poses, FT differs from yoga as it focuses on core muscles while strengthening the posterior chain.

...a band-aid.
FT addresses the root cause of pain. When dysfunctional movement patterns and muscular imbalances are addressed, injuries are given the chance to heal.

...another fad.
FT is grounded in the principles of sound body movement, focusing on the mechanics of proper movement.

...a replacement for strength training or cardiovascular conditioning.
FT should be an accessory to address muscular imbalances, weak core muscles, chronically-tight muscles, and pain caused by poor movement patterns.

How do I get started?

Book a session with a certified FT instructor. Click here to find a certified instructor. If you live in Bozeman or the surrounding area, I’d love to help. Private and group sessions are available. Contact me to get started.

Foundation Training has a learning curve. Once you learn the exercises, instructional DVDs and online workouts can facilitate your progress.

To learn more, read Dr. Eric Goodman’s books: Redefine Your Core, Conquer Back Pain, and Move with Confidence; and True to Form.

Foundation Training changed my life and the lives of my clients. I know it can change yours! 


Interested in learning more?