Moving Well Podcast

In this episode, Janet and Nikki chat with Kelly Uygan, co-Owner of Konnect Pilates and Faculty with American Ballet Theatre’s West Coast William J Gillespie School about conditioning and injury prevention strategies for dancers. They cover: Common causes of injury in dancers and how that relates to their technique Key elements of a dance conditioning program Technical things that dancers can work on to both improve their technique and balance out their body for more resiliency (e.g. working in parallel, dorsiflexion, quad strength) The issue with using cues for technique that aren't technically accurate and why this can contribute to movement dysfunction The role of Pilates in dance conditioning Safe strategies for stretching and what to be mindful of with dancers who have hypermobility About Kelly Uygan Kelly, is a former ballet professional ballet dancer and Co-Owner of Konnect Pilates Studio, she is a certified PMA [Pilates method Alliance] certified instructor and her teaching experience as a pilates i

In this episode, Janet and Nikki talk with Benjamin Degenhardt about his perspective and research of the traditional Pilates work and how it fits into the modern movement world. They cover: How we can apply modern science and innovation, while staying true to the traditional work What Joe Pilates intention may have been with the work and how to define Pilates in relationship to other forms of movement and fitness Why it’s important to remember that Pilates is a system and how to understand when to apply the order and when to deviate from it based on the needs of the body in front of you Some of the differences between Joe’s philosophy around teaching and how Pilates is marketed today The power in creating a culture for people to feel successful in and curious about their Pilates experience and movement exploration A discussion around fear based movement and how Joe Pilates was somewhat fearless Why Benjamin created #MarchMatness and how it has evolved in the past few years Benjamin's work with 360° Pilates

In this episode, Nikki and Janet talk with Pilates teacher Carrie Russo about working with different populations using the authentic Pilates method as a framework. They cover: Carrie’s experience coming back to Pilates after abdominal surgery and how it’s informed her current teaching practice Myths about Classical Pilates (e.g. no modifications, always pointed toes, ect) Examples of how to work with special populations while still staying in the “Classical Pilates box” Similarities of the approaches between Classical and Contemporary Pilates Elements of what makes a good instructor About Carrie Russo Carrie first began studying Pilates as part of her curriculum as a dance minor.  Years later she decided to pursue teaching Pilates as a career. After a rigorous year and a half long program, she earned her certification from the prestigious Romana’s Pilates in 2005.  While in training, Carrie studied under the direct tutelage of Romana Kryzanowska.  She continues to study with the Master Teachers of Romana’s

In this episode, Janet and Nikki chat with health coach Courtney Townley about how to set meaningful goals. They cover: Why knowing your why is important for setting a goal that you'll actually follow through on Strategies to identify your why Why most women struggle to reach their health and fitness goals How to combat overwhelm Why consistency gets you better results than drastic action The role of self compassion in reaching your gals and achieving better health Why self awareness and tracking can make the difference in creating progress How to find the balance between grace and grit About Courtney Townley: Courtney began working in the fitness industry over two decades ago when she transitioned from the professional dance world. She graduated from the University of Michigan with a BFA and is fully certified as a STOTT PILATES® instructor, National Strength and Conditioning personal trainer (NSCA-CPT), ACE Health Coach, Precision Nutrition Level 2 Coach. She is also a very proud student of the Ido Portal

In this episode, Janet and Nikki talk with Joe Hook, CSCS and Director of Human Performance, about the science of stress and how stress can affect your workouts. They cover: A brief overview of how our bodies regulate stress The relationship between breathing and stress The differences between chronic stress and acute stress How lifestyle factors like sleep, nutrition and recovery can reduce or increase stress The effects of stress when you don't get enough recovery How your body responds to different kids of workouts and how that relates to stress   Links Mentioned: Ep 21: Joe Hook | Best strength training practices (part 1) Ep 22: Joe Hook | Barefoot training, footwear and recovery (part 2) About Joe Hook, CSCS, USAW Joe is the Director of Human Performance for Real Human Performance (Cincinnati, Ohio). His background is in sports performance training, and he works with clients ranging from professional athletes to the average person. His training philosophy is rooted in improving movement patterns and st

In this episode, Janet and Nikki chat with Pilates teacher Ashlee Carignan about how she build her following on Instagram. They cover: Why it's important to have a goal before your choose your Instagram strategy How to use Instagram to build brand awareness What Instagram is useful (and not useful for) when it comes to building your business The basics of Instagram (how to use hashtags, put music to video and gain followers) The importance of relationship building on and offline How to pitch yourself to other companies and people who you want to collaborate with About Ashlee Carignan Ashlee’s Pilates career began 10 years ago when she completed an intense certification program of the Ivan Dahl Method. She was quickly addicted to the practices of Pilates and became excited by the idea of building a career centered on teaching people Joseph’s theory of complete coordination between the body, mind, and spirit. After a series of residencies at some of LA’s most popular studios with a desire to empower individua

In this episode, which originally aired October 13, 2016, Nikki chats with Kyria Sabin Waugaman, director of Fletcher Pilates. They discuss the history of Fletcher Pilates, Ron Fletcher's philosophy of movement and how the Fletcher Towelwork® can be used in post rehab and performance settings. Who was Ron Fletcher? Ron Fletcher studied directly under Joe and Clara Pilates and is responsible for introducing and popularizing the Pilates Method in the West Coast. He is known for having evolved the Pilates Method while maintaining the intention of the work. With Clara Pilates permission, Ron brought the work to standing and added elements of barre to enhance the function of the exercises. He also developed the Fletcher Towelwork® to improve integrity strength and balance in the upper body. Using the Towelwork® to improve performance The Towelwork® progresses movement from basic to complicated patterns. It starts with stabilization exercises to teach clients how to move from their backs and from a place of symmetr

In this episode, Nikki and Janet talk with David Nolan, founder of human performance advancement, about what it means to have an evidence based training program and how to interpret a research study. They cover: Why you shouldn't take sound bite references to research at face value Why it's important to look at the methods behind the research when interpreting the results The limitations of research both within the lab and when applying it to real life Common mistakes made when reading a study What sources you should look to for accurate information The impacts of placebo effect and confirmation bias About David Nolan David is the founder and director of Human Performance Advancement, a team of highly motivated coaches with sports science backgrounds who have experience in both the practical applications of strength and conditioning and research of sports science. He is also the host of the Human Performance Advancement Podcast.   David graduated with 1st class honours degree in sport and exercise sciences

In this episode, Janet and Nikki talk with personal trainer and Ayurvedic practitioner Andrea Claassen about how to use Ayureveda to enhance health and fitness.   They cover:  What Ayureveda is and how it’s more than just a physical yoga practice The three types doshas How to identify your personal dosha(s) and how to know if your dosha is in balance Simple ways to apply Ayurvedic principles to your life, even if you’re new to it (e.g. determining how to time meals, when to go to bed, ect) How to use Ayurveda to practice mindfulness and to listen to your body How to adjust Ayurvedic concepts to meet you where you’re at if the recommendations are overwhelming or don’t feel achievable Links mentioned:  Quiz from Eat Feel Fresh to identify your dosha for your mind and body Listen to the Peaceful Power Podcast About Andrea: Andrea Claassen is a certified personal trainer, 200 hour registered yoga instructor and mindset shifter.  Her mission is to help women learn to lift heavy, incorporate yoga, and find th

In this episode, Nikki and Janet chat with host of the Fitness Candor Podcast and personal trainer Eric Feigl about how to get the most out of your strength training without having to live in the gym. They discuss: What a full body workout looks like and how that might differ between a 30 minute and 1 hour workout Why a longer workout isn't always a more effective workout How to find time for strength training even when you're really busy The role of recovery in building strength and seeing results If you need traditional cardio as part of a well rounded program Other considerations for programming when working with an athlete, such as sport specific programming Links Mentioned: Nikki's interview with Eric on the Fitness Candor Podcast Click here to get your FREE full body workout + cheat sheet to better mobility and less pain. About Eric Feigl Eric Feigl is the owner of Eric Feigl Personal Training located in Cincinnati, OH.  Eric has helped individuals of all physical levels from NCAA athletes to the we

In this episode, Nikki and Janet chat with personal trainer and virtual coach Kourtney Thomas about the benefits, science and mindset of hypertrophy training and her program The Bigness Project. They cover: What hypertrophy training is and why it’s not just for bros The difference in mindset when training to get “big” versus training to get smaller The science and application of hypertrophy training How long it takes to see a physical difference and beginner “gains” The role of rest and recovery in growing bigger muscles How hypertrophy training can fit into a fitness program if you also want to train for an endurance sport or work on strength and cardiovascular fitness Body image, the culture of smallness for women and how the message is changing Myths and misconceptions behind body building (e.g. it’s not functional or it will get your injured) About Kourtney Thomas, CSCS B.A. Hospitality Business, Michigan State University ACSM Certified Personal Trainer, NSCA Certified Strength & Conditioning Specia

In this episode, Janet and Nikki chat with Pilates teacher and Movement Coach James Crader about how the core is more than just the "abs" and how to use this idea for whole body movement. They cover: Why you might want to rethink how you use common fitness cues like brace and squeeze (and when you should use those words) The difference between finding your core through the action of squeezing and engaging it through dynamic movement How core became a fitness buzzword and why it's more than just training the abdominals Finding a balance between abdominal exercises like planks and crunches and building awareness around the abs through movement exploration The role of muscle timing and the nervous system in efficient movement The potential issues with living + training in a posterior pelvic tilt and the potential correlation with intestinal distress Tips for creating more exploration and ease in your movement and Pilates practice About James Crader:  James is a Movement Coach specializing in Pilates and John F

In this episode, Janet and Nikki chat with strength and conditioning coach Charlie Reid about how to create a movement practice to match your fitness goals and why this can be difficult to do. They cover: Training to get tired versus training to get better Why focusing on only one thing at a time (e.g. improving strength or increasing cardiovascular endurance) can get you better results The difference between training to improve a skill and training to maintain a skill Why everyone needs a baseline of fitness before working towards performance How to fill in the gap between where our training models have come from (athletic training + body building) and where most people are when they start a fitness program The psychological aspects of why we're attracted to certain fitness modalities and how that relates to our goals Upcoming workshops with Charlie: Intro to Resistance Stretching-LIVE Course Sunday, July 23rd 2017 in San Francisco, Ca Pricing: $235 early registration (includes complete digital course) be

In this episode, Janet and Nikki chat with LA based yoga teacher and movement educator Trina Altman about why people get hurt doing yoga and her new online course Yoga Deconstructed™ They cover:  Common causes of pain and injury in yoga The movements that are missing in yoga that can contribute to muscle imbalances and pain Why stretching isn't always the answer How people who are both too stiff or too mobile can benefit from adding strength and stability training to their routine How breaking down a pose into smaller movements can reduce the risk of injury and increase the longevity in your yoga practice Why Trina created Yoga Deconstructed ™ and how the exercises she teaches can be used to balance out a regular yoga practice Links Mentioned: Yoga Deconstructed™ Online Course About Trina Altman: Trina leads teacher trainings in Yoga Tune Up®, the Roll Model® Method and Rx Series for Equinox locally and internationally. She is the creator of Yoga Deconstructed™ an innovative interdisciplinary approach that

In this episode, Janet and Nikki chat with Pilates teacher and mentor Chantill Lopez about how to help our students find greater autonomy and take ownership for the work that they do with us. They discuss: The paradigm shift of moving from the "fixing" mentality to one of exploration and discovery How asking deeper questions can help us find intrinsic motivation beyond the boilerplate reasons why a lot of people come to Pilates and how these questions can better help us meet our or our students needs How to help our students set goals and take ownership for their choices and experiences The different stages of competency and teaching strategies to increase competency Top down versus bottom up processing Links Mentioned: Skillful Teaching Mentorship Program About Chantill Lopez "Be real. Don't fake it. Be able to say I don't know. Laugh at myself. Extend compassion to myself and my students. Enter in fully, every time, ready or not." After more than 20 years of teaching, 15 of which have been spent teachin

In this episode, Nikki and Janet chat with Pilates expert and educator, Jenna Zaffino about her experiences and how to address anxiety and burnout as a Pilates teacher or fitness professional. They discuss: Constructive strategies to handle teaching burnout and anxiety The role of mindset in how we feel about ourselves, our actions and our teaching How anxiety is more common than we realize and not feeling alone in it can make a difference The different motivations for sharing work online and in social media How we can harness positivity in an authentic way Ways to incorporate a meditation practice into your day Why everything counts Self-care experts and mindset resources + links mentioned: Five Minute Journal One Bad Mother Podcast Rob Bell Podcast Gabrielle Bernstein Headspace Meditation App Jenna's new project #PilatesProblems About Jenna Zaffino: Jenna Zaffino is a Pilates expert who's star is rising to the top of the industry.  She has been teaching for 16 yrs, owned her successful studio, Helios 3.

In this episode, Janet and Nikki chat with Anula Maiberg, Pilates teacher and co-owner of Sixth Street Pilates in NYC about body image and Pilates culture. They discuss:  Why showing diverse body types performing Pilates is important Possible reasons why Pilates isn't easily defined by the general public and fitness community  What we can do as Pilates instructors to help define Pilates culture in and out of the studio The impact of marketing on Pilates culture and how to appeal to younger generations How we can make the studio a more welcoming place where people feel empowered to move and not self-critical of how they move How to handle criticism when putting yourself out there About Anula You were once wild here. Don't let them tame you. - Isadora Duncan Pilates is about finding success in movement its not about making ideal shapes. That's my approach to teaching. I try to bring that across by finding joy in the practice and not taking it all too seriously. I have a major leggings obsession and now that A

In this episode, Janet and Nikki talk with Medical Exercise Specialist Brian Richey about how to work with a client with knee pain. They cover: Common causes of knee pain and how to know when to refer out Exercise protocols and contraindications for arthritis, ACL tears, patellofemoral syndrome meniscal tears and general knee pain How to use a foam roller to address knee pain Corrective exercises to decrease knee discomfort and improve alignment What muscle groups to target when you have knee pain The background on the study that found surgery wasn't effective for addressing pain from meniscal tears Exercise recommendations for knee health About Brian Richey Brian, the owner/operator of Fit 4 Life DC, was born in Kailua, Hawai‘i, and graduated from the University of Hawai‘i with a B.S. in Exercise Science/Kinesiology. While Brian is a personal trainer, he isn’t your typical one. Brian is a Medical Exercise Specialist and Post Rehab Conditioning Specialist, meaning that his level of understanding and working

In this episode, Janet and Nikki talk with manual sports medicine osteopath Roeshan Shadravan about addressing the body from a holistic point of view when trying to decrease pain or improve performance. They cover: The roles of manual therapy, movement and stability work in helping someone move better The effects of emotions on holding patterns, posture and pain Different strategies for decreasing emotional and physical stress Why going deeper, harder or faster won't necessarily get you the best result in bodywork The importance of integrating movement after bodywork   Roeshan Shadravan DOMP Holistic Practitioner                      Roeshan Shadravan is a performance, movement, and manual sports medicine osteopath and educator with a focus on pain management, neural communication, nutrition, biomechanics, fascia and joint health. Roeshan has been featured in the Huffington Post, is featured in the MELT instructional videos, teaches internationally, and assists in teacher trainings for several modalities. 

In this episode, Janet and Nikki talk with Pilates teacher and educator Carrie Pagès about ways to stay inspired and creative in your teaching and your movement practice. They cover: How to use pre-Pilates exercises to get more out of your session Resources for creative exercise ideas and sequences The importance of cueing for staying engaged in the work Strategies to keep classes feeling new and dynamic How to use props to increase challenge, modify an exercise or create a better movement experience About Carrie Pagès For nearly two decades, Carrie Pagès has dedicated her work, life, and creativity towards sharing the gifts of Pilates with her students.   She is the owner and senior instructor of In Balance Pilates Studio and founder and facilitator of the In Balance Pilates Teacher Training Program.  In 2016, Carrie won The Pilates Anytime Next Instructor Competition.   Her most recent project, CarriePagesPilates.com, is an online resource for students and instructors to take classes, observe instructiona