Foundation Training (Zoom Only)

Build Strength. Protect Your Back. Move with Power.

Foundation Training is a challenging, whole-body movement class designed to help you build strength, improve posture and balance, and move with less pain.

Using integrated movements and powerful decompression breathing, you'll learn to use your muscles together to better support your spine, hips and entire body.

And don't let the lack of weights fool you.

This is work.

Foundation Training uses your own body, gravity, muscular tension and increasingly challenging positions to build functional strength from head to toe.

See Foundation Training in Action

See how the movements and principles taught in Foundation Training translate into real life—helping you bend, hinge, lift and move with greater strength while putting less stress on your back.

Stronger From the Ground Up

Foundation Training focuses heavily on the posterior chain—the interconnected muscles along the back of your body that play an essential role in posture, balance, strength and everyday movement.

Rather than isolating one muscle at a time, we train the body to work together.

You'll learn to hinge properly from your hips, strengthen the muscles that support your spine, create length and space through your body, and develop the strength and stability you need for real-life movement.

The result is strength you can actually use—whether you're lifting, gardening, hiking, traveling, exercising, playing a sport or simply getting through a long day without your back complaining.

What Foundation Training Can Help You Improve

  • Functional, whole-body strength

  • Back and core strength

  • Posture and alignment

  • Balance and stability

  • Hip strength and mobility

  • Flexibility and range of motion

  • Body awareness and movement mechanics

  • Breathing and spinal decompression

  • Confidence in everyday movement

  • Resilience against recurring back pain

“I take the Foundation Training class via Zoom and I have had great reduction in both back and neck pain. Stasia’s class has also helped with inner core strength, flexibility and postural alignment. I feel as though I will more healthily maintain my strength, posture and balance as I move into older age and retard the physical decline as much as possible.”

— Kathleen Packer

Simple Movements. Serious Work.

Some Foundation Training movements look deceptively simple.

They're not.

When performed correctly, you'll feel your legs, glutes, back and core working together as you learn to create strength while maintaining length and space through your body.

There are no dumbbells or complicated machines. Your body is the resistance.

The goal isn't simply to make you tired. It's to teach your body to generate strength while moving efficiently—so the benefits carry into everything else you do.

Who Is Foundation Training For?

Foundation Training is for men and women of many ages and fitness levels who want to move better and get stronger.

You don't need to be an athlete, and you don't need to already be strong or flexible.

Exercises can be modified when needed, while those ready for more can be challenged with deeper positions, longer holds and more demanding movement patterns.

Foundation Training is a great choice if you want to:

  • Get stronger without traditional weights

  • Protect a sensitive or previously injured back

  • Improve posture and movement mechanics

  • Complement walking, hiking, cycling, running or other exercise

  • Improve balance and stability

  • Maintain strength and mobility as you age

  • Simply feel stronger and more capable in your body

“After a severe ruptured herniated disc injury in 2018, Stasia’s Foundation Training class has been a saving grace. My back is much improved and this modality ensures my discs benefit from decompression breathing exercises weekly. I do not know if my back, posture or core strength would be anywhere near as well without Stasia's expertise leading these classes.”

— Ellen Moran

Why I Teach Foundation Training

I love Foundation Training because it brings together so many of the things that matter for lifelong movement: strength, posture, balance, breathing, mobility and learning how to use your body well.

It's not simply about addressing back pain.

It's about building a body that is better prepared for life.

Class Schedule & Registration

Live on Zoom
Thursdays | 8:30–9:00 AM

2026: Click the session you want to sign up for:

Summer Session

Thursdays: July 9 – October 1
No class August 27
[KEEP YOUR EXISTING SUMMER REGISTRATION LINK]

Fall Session

Thursdays: October 8 – December 17
No class November 26
[KEEP YOUR EXISTING FALL REGISTRATION LINK]

Equipment Needed

Yoga mat

That's it. No weights or machines required—just your body and 30 focused minutes of work.