Fitness, Nutrition & Wellness Coaching Modalities Used to
Obtain the Life of Your Dreams

Foundation Training is a movement practice developed by Dr. Eric Goodman that uses various poses and breathing techniques, to regain the body’s natural ability to move and reduce, even eliminate, body pain. As if getting out of pain wasn't enough, these techniques can also improve the body’s natural functions like digestion, nutrient intake, and natural detoxification. Foundation Training focuses on decreasing compression in the spine and body as a whole, strengthening our all-important "back sides" from head to toe, and expanding the lungs,. The practice provides an incredible opportunity to develop self-awareness and open the door to self-healing. This is a perfect launching point for those shy to meditation, but beware... your chiropractor may miss you!

Many people don't realize that strength training is extremely important for sustaining good posture, avoiding injuries, improving bone health, and maintaining muscle mass. It also increases metabolism and is one of the key elements for fat loss! All of these benefits combined help prevent disease, especially Type 2 diabetes and cardiovascular disease, as well as helping you live life fully. It often sounds intimidating, but it can actually be fun to feel your own strength. Our experienced coaches will guide you every step of the way, providing an easy to follow program that utilizes any equipment you have available, such as resistance bands, dumbbells, kettle bells, suspension training, even your own body weight and canned soup.

Researchers have found that stress is at the heart of disease and anxiety. Our modern society is riddled with stress, and it can feel like we can't avoid its ill effects. The truth is that we have much more power than we realize. By learning how to breathe properly and incorporating mindfulness techniques into our lives, we not only have the ability to fend off stress but also to transform disease, nourish our brain, boost immunity, increase self-awareness and self-esteem, and take on life with clarity, acceptance, and joy. The list of benefits goes on and on. Simply learning to breathe properly can transform us into superheroes, by strengthening our bodies and repelling the kryptonite of our daily lives!

As an experienced, certified track and field and cross country coach, Coach K will be your guide. With years of experience, she understands how important technique is when it comes to running. Proper posture and running mechanics can often eliminate injuries and help a runner tap into their true potential. The problem is that proper form doesn't come naturally for most people. Coach K can analyze your mechanics, to help you become the most efficient runner possible. Want to tackle a running event like the 5k, 10k, 1/2 marathon, or marathon? Let's do it! Whether you just want to get off the couch and try something new, reduce your event time, or enjoy an amazing moving meditation, Coach K will create the perfect program to get you moving with purpose. Stop being jealous of "those people" who enjoy a runner's high, and get one yourself!

Sitting and standing with proper alignment improves blood flow, helps keep your nerves and blood vessels healthy, and supports your muscles, ligaments, and tendons. It even helps improve sleep. People who make a habit of using correct posture are less likely to experience neck and back pain and simply feel better throughout their day. Healthy posture and proper movement mechanics are the first focus of everything we do at FF3. No one escapes painful tweaks in our bodies from time to time, but we all have the power to correct those misalignments and reduce, if not eliminate, the ensuing pain. Even the most experienced athlete can benefit from an occasional corrective exercise program. We will find any areas that may need a little extra love and create a personalized program to correct your issues so that you can get back to really living! P.S. Good posture is super sexy!

Most of us understand that cardio-respiratory training is important for a healthy heart and lungs. We've probably even heard it can help with weight loss but can also sabotage muscle gain and takes hours on the treadmill to get any positive effects. However, did you know there are different types of cardio training, such as steady state and high-intensity? Did you know that a good cardio foundation can help you have more endurance and have a more beneficial workout? To get the most out of your cardio, it's important to understand your goals and then incorporate the correct style and timing, for you to meet those goals. We understand all the confusing variables that are critical to your success. Let us huff and puff through the planning, while you cruise your way to fitness!

One of the most overlooked elements of training and health in general, is rest and recovery. We are technically causing stress and breaking down the body when we train, and the body needs time to heal. Sleep is when our tissues and cells repair themselves. Proper recovery allows us to regulate hormones that affect appetite and mood, which in turn helps us maintain a healthy weight and keep a smile on our face. Many of our clients are excited to see a nap on their workout program!

Walking has so many benefits it's hard to know where to begin. It lowers blood sugar, builds immunity, helps tame a sweet tooth, counteracts a gene that promotes weight gain, it eases joint pain, and reduces the risk of breast cancer. The list goes on. Dr. Frieden, the former director of the Centers for Disease Control and Prevention said, "It's the closest thing we have to a wonder drug." It's clear that all physical activity is good for overall health, and walking is one of the easiest ways to get started. The best part is that it's fun and a great way to spark your inner sense of adventure. Take your dog (or cat - we don't discriminate) for a longer walk than usual and meet some neighbors, explore a nearby town with a friend, walk to a fun destination like a coffee shop, maybe even try a local hike. All you need is a good pair of shoes. You don't even need a positive attitude because walking is a great mood booster. So get those boots on... you know what they were made for!

Maintaining flexibility is important to help muscles passively lengthen and healthy mobility allows the joints to actively move through a full range of motion. Both are critical to enjoy better movement, strength, and balance, with less pain and injury. This training will give you strategies for self-care so that you're able to address your own stiffness, aches, and pains. With regular practice, you can eliminate the nagging issues that keep you from doing the things you love. The days of waiting for your yearly Valentine's Day massage are gone!

Most of our health and fitness goals rely on a good nutrition plan. Unfortunately, nutrition is often confusing and overwhelming for people. We believe there's  no "one size fits all" diet. In fact, we don't want to focus on dieting at all. Instead, long-lasting lifestyle changes are far more effective for healthy weight maintenance. We can help you figure out what foods will work best for YOU and what time YOU should eat those foods. For the most part, we don't want you counting calories, and we want our food to be delicious and satisfying. Our experienced coaches will help you wherever help is needed. Do you need help with shopping lists and planning? Great, we got you covered! Do you need a schedule and accountability to keep you on track? No problem, we can help! Let us take the stress out of eating, so you can get back to enjoying your food. And don't worry, you still get dessert!

How can we live life to the fullest, if we're not happy? Is there anyone who wouldn't like to be happier? Aristotle thought happiness was the meaning of life, and we couldn't agree more. Joy will improve the quality of your life and also improve your health, by combating stress and supporting a strong immune system. As an added bonus, studies have proven that people are more attractive when they smile! People who smile more tend to sleep better, engage in more physical activities, eat healthier, and have a more positive outlook on life. We all know that laughter is contagious, so your sense of well being is likely to spread to your entire community. Have a cranky spouse? Hit him with those pearly whites!

We absolutely love the power of aqua fitness. We are always fighting the impact of gravity on our bodies, and working out in the water takes away much of this burden. The water supports the body, while also adding resistance. Amazing! The resistance builds strength, and believe it or not, flexibility. There is less stress on the joints and muscles, allowing for a greater range of motion. Water pressure allows for less strain on the heart by moving blood around the body. There is no better way for a de-conditioned person to safely build core strength and learn proper running mechanics. Anyone can do high-intensity running intervals or exercises, without the risk of injury. Already have an injury? Don't let that stop you. Get in the pool and enjoy the benefits of a full workout, without the worry. Most towns have an inexpensive, local pool, so your only excuse is that your high school bathing suit no longer fits. Oops, got you covered there too... shorts and a FF3 t-shirt will do the trick because anything goes. Your only concern should be where to have lunch afterwards!