Gallery | Kendra Renzoni

kendra.renzoni

Booyah! Daniel got me a 71lb kettlebell to test my

Booyah! Daniel got me a 71lb kettlebell to test my Foundation Training skills on. He got me a lighter one for Christmas but we both realized that the heavier one would demand more from us in perfection of form. It feels amazing! Like... 30 seconds of hinges and squats and my body feels like air... flying upright with gorgeous posture and all things activated!#foundationtraining #kettlebell #strength #squats #founder #movementculture #backpain #strongback

FOUNDATION TRAINING SERIES STARTING IN MARCH! MO

FOUNDATION TRAINING SERIES STARTING IN MARCH!

MON. LEVEL 2 | 5:45-7:15 PM

TUES. LEVEL 2 | 5:45-7:15 PM

WED. LEVEL 1.5 | 5:45-7:15 PM

THUR. LEVEL 1.5 | 5:45-7:15 PM

SUN. LEVEL 1 | 5:00 - 6:30 PM

Foundation Training is a movement practice designed to restore the body’s natural order. It brings our body back into balance through correcting poor posture, weak alignment habits, and movement patterns that create imbalances, compression, and break down.

These habitual patterns create unnecessary stress and strain that compromises our joints, weakens our muscles and restricts organ function. This leads to plateaus in performance, spinal compression, musculoskeletal and nerve pain, joint problems, fasciitis, inflammation, and challenging psycho-emotional states.

Our body is always working against gravity. A healthy body utilizes large muscles, aligned joints, and healthy breathing patterns to maintain a sense of strength and structural integrity as it moves through a lifetime. If our body adapts to work against gravity poorly – we begin using a compressed and less efficient version of our biomechanics.

Foundation training is a series of highly developed exercises that are designed to strengthen the posterior chain of muscles which support the spine and fight gravity. Strengthening the posterior chain of muscles, shoulders, back, butt and legs, shifts the burden of support to where it belongs: the large muscle groups.

Through a series of postures, poses, and movements, Foundation Training activates your posterior muscle chain, anchors the hips, decompresses the spine, and teaches you to take compressive loads out of your joints and put it into your muscles. Done regularly, this combination of stretching, strength building, breathwork and decompression movements maintains a pain free and healthy posture. #foundationtraining #movement #functionaltraining #functionalfitness #biomechanics #muscles #fascia #meridians #strengthtraining #mobilitytraining #injuryprevention #injuryrecovery #stabilitytraining #lowbackpain #breathingexercises #breathwork #tensegrity #backpainrelief #doafounder #practice #sangha #growth #learning

SETTLING DOWN: In class the other night we started

SETTLING DOWN: In class the other night we started with a seated meditation on the central channel and moved into some breath work. I noticed that the students were scratching their ears, moving their hair around… fidgeting. There are movements that can help us to settle down and there are movements that feed the agitation. I talked to them about the importance of staying still when the impulse to move arose in them. There are movements that are helpful and movements that come from a desperate place that perpetuate the imbalance. In Stuart McGill’s Book titled: Back Mechanic, he outlines movements that most back pain sufferers make, and have even been told to do, that actually create more pain in the long run. It is the same with emotional discomfort. It is important to resist fidgeting and instead concentrate, stay focused and let the process of settling happen. Fidgeting disperses attention and perpetuates the restless agitation, like picking a scab. It does not alleviate it, beyond a temporary distraction from the present moment. “Picture a clear glass of water with a layer of mud at the bottom. Imagine stirring up the water so that it becomes muddy. This muddy water is our substitute life – swirling with anxiety and confusion. We race around trying to keep up, but with little clarity about what we’re doing. Taking this glass and setting it down is like setting ourselves down to sit. What happens? In the glass, the mud gradually settles to the bottom, and the water becomes clear and still. In sitting, we learn what it feels like to settle down. There is something strengthening about not moving when the impulse to move arises in us. Instead, we just stay still, not feeding the agitation, not stirring up the water anymore.... granted, this settling and clarity do not always happen; sometimes as we sit even more mud —from our subterranean inter-internal world — comes rising to the surface. Yet, over time, sitting fosters a settled quality and equanimity, in the midst of the muddy turmoil of our lives.“ - Ezra Bayda #foundationtraining #injuryrecovery #injuryprevention #backpain #backinjury #functionalfitness #strengthtraining

HAPPINESS IS OVER-RATED: What is practicing really

HAPPINESS IS OVER-RATED: What is practicing really about? Why is it so important?… Obviously we don’t practice just to feel good; often, it doesn’t feel good at all. We are sleepy, we are tired, we are bored. We often don’t remember why were here. Sometimes you want nothing more than to leave. So why do we continue to practice? What are we doing? Do we know what is actually happening during a practice that makes it such a valuable experience?

WILLINGNESS: “Experiencing our emotional distress is one of the most difficult aspects of practice, it is also the path of accelerated transformation – where the energy of our emotions is transformed through the process of experiencing...all we have to do is open to the anxiety, to reside with it, to rest with it, breathe with it, move with it. It isn’t necessary to judge the distress or push it away, but just to experience what it is... A particularly valuable tool is to ask the question or Koan, ‘What is this?“ This is called a Koan in Zen because it can’t be answered with the mind. Practicing with this question takes us away from analysis and thinking, back into the immediate sensory quality of our experience, this reminds us to focus our attention like a laser beam on that place we rarely want to visit — the discomfort of our immediate experience. Bringing our attention to the physical reality of the moment means, in part, focusing on specific sensations in the body. Is there tension? Where? What does it feel like? When we bring our attention to this unwanted place and stay with it, our emotional distress loses its solidarity.… In bringing the curiosity of ‘what is this?’ to our experience, we are engendering the essential ingredient of willingness… When we really experience in this way, it’s like taking off a pair of tight shoes. The sense of restriction and limitation dissolves. This is how the practice of experiencing emotional distress transforms us.” - Ezra Bayda

#foundationtraining #gorillalift #decompressionbreath #injuryprevention #injuryrecovery #backpain #strengthtraining #functionalfitness #functionalmovement #mobilitytraining #stabilitytraining #bodyweightworkout #emotion

IT’S NOT ABOUT: “It’s not how well you excel

IT’S NOT ABOUT: “It’s not how well you excel at the practice that matters – it’s your relationship to doing it that is most important. You are learning to explore, make mistakes and love yourself in the process. There is no learning without love and there’s no practice without a process. Practicing simply with the goal of doing something better is not a process....The type of practice that will increase well-being, liberation and empowerment is one in which you train yourself to be more aware and to consciously search your life through body mind, breath and feeling - to investigate yourself separate from what is happening in your external world, and to separate your true experience from your internal conditioning. This is a practice you do in every mood and circumstance. It provides stability because even in the worst scenario you are showing yourself you can still search inside yourself a deeper understanding and resourcing.” - Elijah Nisenboim - When we lose the goal of doing something to be good at it, we can let go of the fear of disappointment, the fear of failure, even if rejection because the desperation driving that is no longer in the drivers seat. Letting go of the goal of doing something better is like permission to explore and learn... you will get better like that because you are no longer bracing against something. You are receiving the lessons, insights, openings from the practice. You are being fed, getting what you need....this is the Reverse Archer from @foundationtraining #empowered #functionalmovement #foundationtraining #reversearcher #backpainrecovery #spinalhygeine #metalelement #shiatsu #practice #breathwork #mentorship #injuryprevention #injuryrecovery #spinaldecompression #functionalfitness #stabilitytraining #mobilitytraining #strengthtraining

LETTING IN | LETTING GO: “Listen, are you breath

LETTING IN | LETTING GO: “Listen, are you breathing just a little and calling it a life?” - #maryoliver “The act of taking in chi / Ki from outside our individual boundaries through the inhale implies an ability also to take in new experiences, to be open. The new chi/Ki represents the new vitality required for growth, growth on both the physical and psychological level and it’s intake is half of the process of exchange with the environment. The other half is the release of products which the organism no longer needs, the letting go of unwanted materials, patterns, structures and emotions, to make room for new intake the inhale and the exhale, along with the Lung’s partner, the Large Intestine, work together synergistically to bring “new breath“ to our lives. The mind, as well as the body, can become burdened with unwanted material in the form of old behavior patterns which no longer serve their original purpose, and which usually impose even greater limitations on new experiences. For example the inability to release disappointment can mean that the individual thereafter remains closed to the possibility of repeating the experience which led to the disappointment. Because the individual is reluctant to initiate change they are also reluctant to initiate exchange with the environment, he or she will tend to have shallow or restricted breathing patterns. These patterns keep the exchange with the environment at a minimum level, and maintain the original weakness of the lungs and large intestine.” #carolaberesfordcooke HERE: I am doing the forward bend from @foundationtraining and breathing so BIG!!! Foundation Training uses a #decompressionbreath within each movement that has strengthened my lungs and my process of elimination both physically and emotionally. #shiatsu #chinesemedicine #fiveelementphilosophy #forwardbend #breathe #breathwork #musclesofrespiration #backpain #spinalhealth #traction #posteriorchain #injuryprevention #injuryrecovery #strengthtraining #functionalmovement #mobilitytraining #stabilitytraining

LATS LATS LATS!! Been working with bands to learn

LATS LATS LATS!! Been working with bands to learn to activate my LATS more and it’s been incredible, especially for my shoulders. I had a whole slew of students with Rotator Cuff pains suddenly and so I decided to work on my own shoulders along with them and it’s been cool!! Especially when hip stuff changes via shoulder work! #foundationtraining #lats #movement #spinalhygiene #backpain #mobility #strengthtraining #rotatorcuff #shoulderstability #alignment #hipmobility #glutes #breathwork #musclesofrespiration #space #healing

5 FOUNDATION TRAINING SERIES BEGINNING JANUARY 202

5 FOUNDATION TRAINING SERIES BEGINNING JANUARY 2021!! Foundation Training has not only helped me get out of chronic pain, heal my injuries, and given me a practice to do when something gets out of alignment, it’s been an adjunct practice that has made me so much better at life, like here! I hadn’t done a moon walk for many years and I had been practicing the #walkingstridedecompression a ton lately and something about having socks on the wood floor and having been practicing, this stellar moon walk just flew outa me! Haha! BUT seriously, it’s a practice for LIVING! I use these movement principles and the strength in my back and glutes and the stable-mobility to do everything... so many of my students wrote to tell me how good they felt after shoveling the snow from our last snowstorm, and that’s a big deal because shoveling is a THING that throws many people into serious pain! Whether you are an athlete or you just want to kick ass at life, FT is an incredible support. It’s also a practice that just gets cooler the deeper you go. I think one thing I am the most grateful for is the feeling of empowerment around knowing how to use my body in a way that steadily builds it up rather than breaking it down. I have 5 series beginning, including an intro series, in January! Check out the details in the slide show of images! This is fun, a ton of learning and some challenging work! Let me know if you would like to join! info@kendrarenzoni.com #foundationtraining #movement #stability #mobility #strongback #spine #joints #breathwork #core #inspired #growth #transformation #posture #alignment #empowerment #selfknowledge #practical #moonwalk #glutes #lats #musclesofrespiration #scm #decompress #posteriorchain #plantarfasciitis

FOUNDATION TRAINING ONLINE SERIES BEGIN THIS WEEK!

FOUNDATION TRAINING ONLINE SERIES BEGIN THIS WEEK!
Mon. Level 2 = Full
Tues. Level 1.5 = Full
Wed. Level 1 = 4 Spots!
Thurs. Level 1 = 2 Spots!
Sun. Intro to FT = 8 Spots! (Intro Begins Nov. 15)

For details on each series visit my web:
https://kendrarenzoni.com/scheduleclasses/
Email me: (info@kendrarenzoni.com) if you would like to sign up and send your payment in to claim your spot! 🏃‍♀️🏃🏃‍♂️🏃‍♀️🏃🏃‍♂️🏃‍♀️🏃🏃‍♂️ ABOUT: Through a series of postures, poses, movements and conscious breathwork, Foundation Training effectively retrains the body to utilize the power of the posterior chain. This muscle chain is chronically neglected. It can bring significant healing when it is reactivated and strengthened. When practiced regularly, your pain diminishes, your resistance to injury increases and your body comes to life.

It was designed by a chiropractor, Dr. Eric Goodman, to heal his chronic back pain and avoid surgery for multiple disc herniations, but because it brings the entire body back into balance it affects the entire body positively. It removes stress and strain that compromises our joints, weakens our muscles and restricts organ function, it works to move beyond plateaus in performance, decompress the spine, heal musculoskeletal and nerve pain, joint problems, fasciitis, inflammation, and can be helpful with challenging psycho-emotional states. #foundationtraining #backpain #injuryprevention #injuryrecovery #spinaldecompression #strengthtraining #functionalmovement #mobilitytraining #stabilitytraining #bodyweightworkout #breathe #anatomy #neverstoplearning #backcorestrength #functionalfitness #movementculture #breathingtechniques #posture #alignment #correctiveexercise #spinehealth #empower

4 FOUNDATION TRAINING SERIES BEGINNING ONLINE! -

4 FOUNDATION TRAINING SERIES BEGINNING ONLINE! - MON. LEVEL 2 (1 SPOT LEFT!) - TUES. LEVEL 1.5 (4 SPOTS!). - WED. INTRO (4 SPOTS LEFT!) - THURS. LEVEL 1 (4 SPOTS LEFT!) Send me an email if you are interested in joining! info@kendrarenzoni.com and check out my website for more info on each course! Let’s talk before you jump in so I can make sure you are in the right place ❤️ Also, check out the slide show of images for info! #foundationtraining #practice #movement #breathwork #spine #backpain #injuryprevention #injuryrecovery #inspiration #doafounder #backinjury #posture #balance #alignment #strongposture #buildyourselfup #diaphragm #posturecorrection #functionalmovement #optimalperformance #movementismedicine #spinaldecompression #strength #rangeofmotion #physicaltherapy #strengthtraining #support #growth #mindset #breathingtechniques

SHOULDERS AND THE HEART: Our hands and arms are th

SHOULDERS AND THE HEART: Our hands and arms are the way we get what is inside of our heart out into the world. I have never forgotten the moment my Shiatsu teacher linked circulation issues with with someone having a hard time getting their heart to express in the outside world. Can the blood flow all the way through the shoulder, elbow, wrists, and fingertips? Can it get from inside to outside? ANNND can it get back in?? Can love and connection from the outside world make it all the way back in from the fingertips, to the wrists, through the elbows, armpits and to the ❤️? .... This pic is of me doing a shoulder trace from Foundation Training. Often folk’s shoulders roll forward, internally rotating towards a downward collapsing chest. The shoulder is a ball and socket joint which means it has incredible range and movement potential but when the joint isn’t aligned, movement is limited and pain results. Proper shoulder functioning relies on a rib cage that can expand so these very mobile joints are positioned optimally in the structure. Shoulder tracing takes the shoulder through a full range of motion while you maintain an actively expanded rib cage through decompression breathing. With practice it can drastically change any rotational imbalances. Often times, it literally gives me goosebumps as I feel how much freedom ensues. Last night, in my Intro to Foundation Training series, I introduced shoulder tracing for the first time and I am really excited for all of them to practice and feel what begins to happen! Balancing out the body and positioning these joints optimally can free up neck, jaw, frozen shoulder, rotator cuff injuries, and more! 💥💥💥 #foundationtraining #shouldertracing #heart #neck #jaw #shoulder #wrist #rotatorcuff #frozenshoulder #hips #mobility #strength #endurance #creativity #expression #love #circulation #heal #posture #balance #chinesemedicine #shiatsu #meridians #heartmeridian #pericardium #selfexpression #beyourself #qi #chi #energy

SINGLE LEG SQUAT INTO WOODPECKER HINGE: I gave thi

SINGLE LEG SQUAT INTO WOODPECKER HINGE: I gave this homework to my Level 2 crew and then watched the whole class explode into chaos when we tried to do it together. I was confused about what was going on so I scheduled 30 minute check-ins with most of them, individually, today... apparently it’s just insanely hard and that’s what’s going on. But, what I found the most satisfying was seeing how much everyone’s body has changed, the way they can hold themselves, the confidence in the way they are carrying themselves, the way they are applying it to everything they do, the way they are sharing it with their friends and educating their people... and I was gawking at how strong they all look..... this practice is so powerful!!! AND this particular movement is definitely changing my life. Lately, my practice has been breathwork to warm up, long holds of the decompression positions with long exhales, then more dynamic work with reps of 10/8/6/4 (founder hinges + squats) (woodpecker hinges + single leg squats into the hinge) (archer + reverse archer) and then I lay down and work on the anchored bridge... it’s really changed everything about my legs, fast. #foundationtraining #anchoredbridge #archer #reversearcher #singlelegsquat #woodpeckerhinge #decompression #bööty

SALTO MORTAL: salto (leap) mortale (deadly) Italia

SALTO MORTAL: salto (leap) mortale (deadly) Italian phrase meaning a dangerous and daring jump with a possibly lethal outcome. I was listening to @sethgodin on the @aubreymarcus podcast and he was talking about the feeling of being an imposter and how that stops a lot of people from putting themselves out there. He said that if you don’t feel, a little bit, like an imposter, that you aren’t at your edge. Wisdom really comes from experience, from taking the jump... I notice my tendency to stay near the diving board and ramp up my intellectual knowledge and practice and practice... perfecting... for maybe a little too long! Taking the jump, though, is the only way to gain wisdom... gain experience... the ego death is worth it. And... the risk of it releases a lot of energy... lots of inspiration and passion. #saltomortale #impostersyndrome #meaning #purpose #energy #passion #foundationtraining #squats #movement #movementculture #glutes #glutesquat #noquads #springy #foundationtrainingsquats #decompression

COMMITMENT: I know from the clock’s ticking,

COMMITMENT:
I know
from the
clock’s ticking,

from the
very act
of breathing,
that everything comes
and everything
goes.

I know
from loving
each moment

and hating
each moment
endlessly,

that everything
ends.
I know
from seeing
my feet
on the
edge

and from
feeling
a racing heart,

that
you can’t
push a river

there will
be a jump,
first steps,
another
beginning... I know
the irony
of what
I least want
in my life

being the
very thing that

wakes
me
up.

But
what if
the bottom falls
out?

I know
the lure
of my habits

I know the
mountain
of resistance,

I know
awakening
to my heart

is the work
of a lifetime. — (Poem from today’s work... With love, K) #foundationtraining #breathwork #mobility #biohacking #yoga #practice #writing #byronkatie #relationships #movementculture #emotions #therapy #messingup #startingover #committment #create #heart #thework

THE PATRIARCHY: Tonight, a talking stick went arou

THE PATRIARCHY: Tonight, a talking stick went around with the “ask” that each of us say something about the patriarchy and I felt this “oh no!” ...sort of dread come up inside of me... I have always had a preference not to speak about it because I don’t think I know enough, intellectually, about it and I’m afraid of getting into an argument that I don’t want to be in because I don’t feel any urge to fight about it...but I realized tonight that most of my wounds have come from that ideology and most of my healing has too. I realized that getting into Shiatsu was one way of healing that for me... it’s a system that teaches you how to feel and how to listen and doesn’t put you in the position of being the fixer, but more the listener and what you do is bring awareness to what the being that is laying with you, actually, already knows how to do. Just by listening and being there you amplify that... then all action stems out of listening, you become a facilitator to the natural process that is already there. I am so grateful to have learned this because I have ideas and judgements about what “success” and “health” look like and imposing those ideas usually is not helpful. Learning to listen has given me a framework to look without forcing or imposing the junk my mind can come up with but instead brings my entire capacity of awareness forward... to observe the way of things... that’s a beautiful thing. #fortwilliam #scotland #scottishhighlands #shiatsu #facilitator #awareness #naturecode #healing #divinefeminine #movementculture #feelings #ki #therapy #emotions #body #wounds #healing #patriarchy #empowered #innerhealing #knowfear

STUCK: This morning, waking up with some anxiety,

STUCK: This morning, waking up with some anxiety, some unidentified feelings and doing breathwork really really helped... new training, new people, being in California and heading to Scotland today... all of it is so positive and I can feel the ways that I have kept myself small being threatened and I wanna cry about it. A part of me wants to cocoon up instead of going out to be in the sunshine and ocean even though... it’s lovely out there! “...feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear, instead of being bad news, are actually very clear moments that teach us where it is that we’re holding back. They teach us to perk up and lean in when we feel we’d rather collapse and back away. They’re like messengers that show us, with terrifying clarity, exactly where we’re stuck. This very moment is the perfect teacher, and, lucky for us, it’s with us wherever we are.”
- Pema Chödrön #ego #cocoon #safety #foundationtraining #movement #movementculture #breathwork #fear #knowfear #emotions #therapy #center #chigong #practice #acceptance #resistance #identity #pemachodron #energy #vibes #california #transformation #goodnews

RESISTANCE: Do breathwork... especially if you are

RESISTANCE: Do breathwork... especially if you are triggered and attached to being upset... use it to help clear the residue of stress chemistry and trauma out and soften the attachment to the pain body...notice if the upset and the pain is a form of resistance...if it's the type of bracing that comes out of fear of something that happened in the past is / could be happening again...? Open up to new people responding differently, new responses to you... open to the mystery and chaos and not knowing... open to the possibility of things going differently. Stay clear on what you want for yourself, don't give up on that, do your best to let go of the resistance. Feel your energy coming back to you as you let go of the resistance and focus on what you want for yourself. (resistance takes a lot of energy) .... I found myself writing this as part of some home practice that I gave to my students this morning... it’s definitely what I personally need too! Oh resistance ❤️ #foundationtraining #gorilla #movement #movementculture #yoga #practice #centralchannel #getwhatyouwant #letgoofresistance #safety #protection #breathwork #shiatsu #meridians #channels #painbody #mystery #chaos #possibility #shadowyoga #love #selfcare

SELF PROTECTION: “When you get courageous and fo

SELF PROTECTION: “When you get courageous and follow your fears, you find that the areas of greatest fear are also the areas most associated with your purpose and power.” #mastinkipp I’ve really been looking at these old protection patterns that are from childhood because they feel like my survival is dependent on them... meanwhile staying “safe” is getting old and I can feel a really strong urge to jump into the sea of uncertainty and mystery... take the risk.. because it’s worth it for my heart to feel! It’s really easy to pull back because there are fears that what happened before could happen again... but... that’s just a fear... and it’s stuck and stagnant feeling... Kipp writes, “The Saboteur is the part of us that is afraid that change, transformation and growth will destroy you, rather than set you free. Why? Because your saboteur compares what’s possible in your future with what’s happened in your past and says....’if you really make this change, if you really become big, if you really let go, then it will all be over.’.... Where is the area of greatest resistance in your life?What fears are you afraid to name? What outcomes do you fear most? What courageous action could you take in your romantic life? What would the ultimate benefit of that be? In your financial life? And the benefit of that? In your business, career, vocation? Ultimate benefit of that? In health and well being? The benefit of that? With family? And the ultimate benefit of that?! Eeeee!!!!!💪🥴 #yoga #hathayoga #yogaeverydamnday #practice #shadowyoga #warmups #foundationtraining #founder #breathwork #power #fear #financialfreedom #careergoals #health #well #family #winter #waterelement #kidney #bladder #powerhouse #risk

WHEN LIFE HANDS YOU LEMONS: There is a truth of li

WHEN LIFE HANDS YOU LEMONS: There is a truth of life, that we can take any experience or circumstance (whether we like it “good” or don’t like it “bad”) and use it for transformation. “In the world of the feminine, encountering rupture is not about survival; it’s not about making lemons into lemonade. It’s about using breakdown as our cue to take an even deeper sense of responsibility—to acknowledge that we, ourselves, are the creators of our own stories. In other words, we actually CREATED THE LEMONS. We drew in the perfect circumstances to help ourselves unfold into more layers of who we are. We created this situation to step more powerfully into who we were born to become.” #regenathomashauer 🍋... how can we, from a “soul” perspective, look at our life and own that everything that happens has something to do with us. No victim... no perpetrator... predator / prey, violator and violated... in the grand finale, the death, the end.... while not killing ourselves from the super ego perspective that judges, blames, shames, says this is right, that is wrong... things should have gone this way... but from a way bigger perspective of being a part of the oneness... all the unfolding of nature... all the zillions of things coming together to land us here in this moment... and to feel somewhat held... protected... a part of it all... the total interdependence. #empowered #lemons #transformation #foundationtraining #decompression #spine #backpain #fear #responsability #yoga #practice #movement #movementculture #posture #soul #love #awareness #presence photo credit: Kathleen Dugas

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