Outdoor Virtual Sessions

  • Summer Vitality: See and hear soothing ocean sounds as you learn how to move your body out of pain and into a place of strength, balance, and proper function. Sounds of creeks flowing over cobble stones may also play their tunes while we guide your body to feeling great. The sea stacks in the bay are towering formations with the brilliant sunshine sparkling its reflection upon the calm waters, seagulls gently bobbing with the easy swells. Now you can join us in these beautiful settings via interactive video training.

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DCIM100GOPRO

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Foundation Trainee Testimonials

founder collageThese are comments from people with whom I’ve done Foundation Training over the past few weeks:

“I feel so good”

“It’s helping my neck. I’m surprised at the things I’m able to do now”

“My back pain is better. I can stand up taller now”

“It’s amazing to find new muscles being used”

“Ok, I’m a believer. The Founder WORKS!”

Foundation Training : Basics

erin n me

Annalisa Rush and Erin McCarthy are Certified Foundation Training Instructors. Take advantage of discounted rates to learn the basics of this phenomenal movement program.

*Relieve back and joint pain
*Tone and strengthen the core: all muscles that insert into the pelvis
*Strengthen your posterior chain and feel the ease of proper movement.
*Create space between joints and in internal systems
*Increase lung capacity and feeling of well-being
*Find power to perform optimally in untapped ways

Your body will enjoy it!

Virtual training available through PayPal.

Prices below are subject to change.
PRIVATE RATES

55 minute private 1-on-1 training.

1 Session, $40

10 Sessions,  $375

INTRODUCTORY MINI-PRIVATE SESSION RATES

30 minute private 1-on-1 training.

1 Session, $25

10 Sessions, $225

INTRODUCTORY DUET SESSION RATES

55 minute 2 people with a trainer.

1 Session, $28 each

10 Sessions, $260 each

INTRODUCTORY MINI-DUET SESSION RATES

30 minute 2 or more people (up to 8) with a trainer.

1 Session, $10 each

10 Sessions, $90 each

 

motivation

“If you focus only on results, you won’t see change. If you focus on change, you will see results”

I’ve created a mini workshop for effective goal setting. Get some friends together and let’s reach new personal heights together! It’s working for me…I’ve lost 6 out of the 10 pounds I’m trying to lose.  Most importantly, I’m making healthier choices …I feel better already.

Since it’s challenging to always eat the way we know we are supposed to,  I want to share some quick recipe/prep ideas to make eating more veggies, morning, noon, and night easier.

Shred veggies and toss them in eggs for a tasty, healthy scramble.

Shred veggies, pat dry, and toss them in during the final 30 seconds of cooking breakfast potatoes.

Make a green drink every day. Use spinach, kale, chard, any dark, leafy green. Blend or juice some oranges or kiwi and you’ve got a powerful glass full of vitamins. If you don’t have a juicer, you should! However, they can be spendy, so a blender and a seive will work.

Lettuce wrap: tuna, shredded veggies, touch of favorite dressing wrapped in lettuce leaves. Add a smidge of hummus or another favorite spread. Skipping the bread sometimes can help you feel lighter. The fullness you feel will be from nutrient-dense vegetables and low-fat proteins.

Yes, shredded veggies are so versatile, easy to eat (especially for kids), quick to prep (kids can help!), Can be added to anything in a raw or nearly raw state because of the small pieces. Veggies thinly sliced (use the slicer on the cheese grater to save time) and tossed in a pan (for only a few seconds at the end) with some tofu and Bragg’s liquid aminos, Spike flavoring, curry powder, or whatever you like.

KALE is a super leafy green full of goodness. Here are my favorite ways to eat it:

Chopped thinly, mid rib removed, and sprinkled over pizza dough, before the sauce goes on. It’s hidden, so kids eat it!

Kale chips:  toss leaves in extra virgin olive oil, grapeseed, or coconut oil and drench in favorite flavorings, such as crushed red peppers or a nut butter/seed blend, chopped garlic , salt & pepper,etc. Bake on very low temp ~175-200 until crisp or use a dehydrator.

Almond butter and miso kale chips recipe : http://www.foodandwine.com/recipes/kale-chips-with-almond-butter-and-miso

Kale salad: I found a recipe on the back of a pearled pasta box that’s basically a few handfuls of shredded kale, juice of a lemon, juice of 1 /2 orange, toasted walnuts, cranberries, a touch of sweetener like honey, lemon and orange zest to taste, salt n pepper, and grain or pasta of choice (l like Israeli pearled couscous or kamut). Toss and let sit for a while in fridge.

Stay tuned

Long-term, healthy weight loss

Doesn’t sound fun or instantly gratifying, but it’s the best way to achieve true vitality. This is always a hot topic this time of year, as people make resolutions, receive offers of discount fitness memberships, and see lots of svelte, fit bodies on every media outlet possible.

Here’s my stance:

Trendy diets, deprivation (i.e. skipping meals and/or radically changing food choices), extreme regimes, hyped solutions for weight loss most likely won’t work for the long-term…at least they haven’t for me. That being said, I do try to see if I can learn any valuable tips from new research, fitness strategies, etc.

The fundamentals of healthy eating are pretty widely known, but putting them into practice is an entirely different matter.  It’s most likely common knowledge that we should be eating 5 servings of veggies and 3 servings of fruit a day, but do we really do that? Some may not know that a protein serving should be about the size of a deck of cards. How often do we exceed or fall short of that? Yes, whole grains and complex carbohydrates are best, but in our busy society, the quick and easy processed kinds are much more convenient. Sugar, sugar, sugar…it’s in nearly everything we purchase from the store. That ingredient, alone, contributes significantly to weight gain and retention. It’s so darn good! Again, I’m not into deprivation, because I think comfort is so important in life! I love my chocolate and tortilla chips.

A simple start to healthy weight loss:

  • Buy a good-quality scale, but please don’t use it too much! Weight naturally goes up and down, and too much focus on weight can create pitfalls.
  • Make or buy a calendar or journal. This will be useful for setting daily and weekly mini goals. One of the most powerful exercises you can do is to also WRITE DOWN EVERY BIT OF FOOD AND DRINK THAT ENTERS YOUR MOUTH EVERY DAY FOR ONE WEEK. You might just surprise yourself.
  • Figure out what 10% of your body weight is. Just put a decimal place after first two digits. This amount of weight loss can significantly improve your health.
  • Set a specific date in the future that will provide for 1-2 pounds per week of weight lost. That’s the SAFEST and most sustainable rate. If you’re very overweight, it might be a bit more at first because of water weight lost initially. So, for example, say I need to lose 10 pounds, based on the 10% calculation (I’m actually lessening that actual amount for my weight, just to ensure some initial success for myself). I would then divide that by 1 or 2 (for pounds lost/week), and set my target date for 5-10 weeks from now. Maybe I’d shoot for 8 weeks as a midway point and to allow for some off days.

So, if I weighed 165 pounds. I would put a decimal after the 6: 16.5 pounds would be 10% of my weight. I set my goal at 10 pounds, just as a starting point.

If I divided 16.5 by 1 or 2, my safe weight loss range target date range would be 8-16 weeks or 1-2 months to achieve the goal. Again, for the lower initial goal of 10 #, my date range would be 5-10 weeks.

I like to give myself plenty of time, so that if I do lose more in one week, then maybe I’ll have cause to celebrate earlier! It’s always important to set yourself up for success.

  • Set your goals in writing. 75-95% of people who write down goals achieve them! Make them S.M.A.R.T. goals: Specific, Measureable, Attainable, Realistic, and Time-bound. More on this later.
  • Start learning about how vegetables and fruits benefit your body. I mean how the specific vitamins in raw, organic, whole foods are actually processed inside and out by your amazing machine! No need to change anything at this point, but look up one color of each/day, for example.

Stay tuned ….