NIcole Medas

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09/17/2026

The way we move and lift matters. Subtle shifts and the right cues can make all the difference—even if you’ve been lifting for years. There’s always something to refine, something to learn, and a better way to move. Move today! Be well.

Thank you Eric Salvador ❤️

06/10/2026

You can clearly see how Foundation Training carries into every movement pattern.

Here I move from the Founder pose directly into the kettlebell sn**ch — maintaining same alignment and posterior chain engagement the entire time.

The isometric hold builds strength, stability and body awareness so power comes from a stronger foundation…not compensation.

Train the patterns, not just the muscles.

Ps: You can chalk up in this pose too 🙃
Thank you

05/19/2026

There are so many versions of this FT flow I love. It makes me feel so strong and powerful.

Wide Founder
Gorilla
Wide Founder
Forward Fold
(+ I added push-ups)
Then reverse the sequence, starting from the Forward Fold.

*Only the first half of the workout is shown.

Play. Ground. Be self aware. Do

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Brooklyn, NY
11201

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