Moving Well Podcast

In this episode, Nikki and Janet chat with licensed massage therapists and educators Richard Polishuk and Lauren Christman about the roles of bodywork and movement when helping people decrease pain and improve performance. They cover: What makes good posture and how to integrate the idea of posture into movement where it becomes more fluid How our experiences in life can be reflected in how we move and feel or if we have pain How often you should get a massage or bodywork How to identify the difference between a muscular and a fascial restriction and how to address it through bodywork When going deeper isn’t always better and why no pain no gain won’t necessarily get you the best result or lasting change How to use assessments to maximize a bodywork session The difference between moving to notice how we feel and moving for the sake of performance When symmetry in the body isn’t necessarily for function A brief discussion of how to use self-care techniques (foam rolling, stretching, ect) to maintain that chan

In this episode, Janet and Nikki talk with Medical Exercise Specialist Brian Richey about program design and best exercise practices for the obese and overweight client. They cover: Brian's personal experience with weight loss Why thermogenics (calories in, calories out) doesn't work as a weight loss strategy How small, achievable changes like drinking more water can have the greatest results The unique biomechanical challenges that come with being overweight The benefits of starting with the basics (stability training, sleep, walking) even when weight loss is the goal How traditional fitness marketing sets us up to fail and how we can create a physical and emotionally safe environment for our clients in a fitness facility How to set realistic expectations when starting a new fitness program and setting goals   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

In this episode, Janet and Nikki talk with Jules Mitchell, yoga teacher, manual therapist and educator, about how to apply biomechanics to yoga and movement. They cover: How to define biomechanics The benefits of cuing less and exploring more in your yoga and movement practice Why it's not always bad to break alignment "rules" The role of load in yoga and movement A brief synopsis on the science of stretching and how it relates to yoga and flexibility   Jules Mitchell MS, CMT, RYT Jules is a Los Angeles based yoga educator. She combines the tradition of yoga with her background in biomechanics to help people move better and achieve individually defined physical success. Her approach to asana is multi-modal and skill based, balancing the somatic (moving from within) aspects of yoga with exercise science. Jules writes on yoga biomechanics and references the exercise science literature on topics (such as stretching) where the yoga research is lacking. She is a regular contributor to yoga teacher training progr

In this episode Nikki and Janet talk with Balanced Body educator and BOSU Master Trainer Erika Quest about balance training and functional fitness using the BOSU Balance Trainer. They cover: How to create effective regressions and progressions with the BOSU and other balance tools Why your should train in multiple planes of motion and body positions Why balance training is important especially as we age How to incorporate BOSU and balance training into a client session Different ways to use the BOSU to improve stability, mobility and proprioception   About Erika Quest Erika Quest, PMA-CPT, Owner of Studio Q Pilates Conditioning in Laguna Beach, CA is a Balanced Body® Master Instructor, part of the BOSU® & Hedstrom Elite Team and is also a Body Arts & Science International® Graduate. She is also a regular instructor for the prestigious Pilates Anytime, Inc., a premier presenter and international educator at many fitness and wellness conventions including IDEA®, SCW, Pilates In Asia & Pilates On

In this episode Nikki and Janet talk with science based yoga teacher Jenni Rawlings about the current model of pain science and how it relates to yoga and fitness. They cover: An updated model of pain science and why pain might not actually relate to tissue damage Potential causes of chronic pain The role of the brain and nervous system in interpreting pain Strategies to address pain through movement The importance of novel movement for increasing function and decreasing pain The relationship between load and the need for more precise alignment The application of yoga under the current pain science model About Jenni Rawlings   Jenni is a yoga teacher with an emphasis on anatomy, physiology, and movement science. She is a Functional Range Conditioning Mobility Specialist, a Restorative Exercise Specialist, and a body and anatomy geek writer and blogger. She writes regularly for Yoga International and for her own blog. She is also the owner of Drishti, the nation's first stand-alone yoga clothing store, which

In this episode, Janet and Nikki talk with Kevin C. Moore, biomechanist and founder of Reembody, about how to troubleshoot foot pain. They cover: The role of side-dominance in performance and pain The problems with using an over simplified model for addressing foot pain How dysfunction in the foot can contribute to problems with the knees and hips Common causes of foot dysfunction The biomechanics of over pronation, high arches and the big toe Why high arches aren’t always better than flat feet Simple strategies to improve foot health   Links mentioned: Reembody article on over pronation: Preparing the Foot, Ankle and Knee to Absorb Shock Finding the medial edge of the foot during squats: Read This Before You Do Another Squat Upcoming Reembody Workshops: Fearless Feet: Turning Pressure into Power March 25th 2017 in Portland, Oregon In this 5-hour workshop, we’ll explore common inefficiencies in the lower body and provide effective, sustainable measures to eliminate them. Participants will learn the theory

In this bonus episode, Nikki interviews Janet about how she got her start in fitness. They cover: Her fitness philosophy Her experiences as a initially unwilling group fitness instructor, Pilates teacher and fitness educator How she'd like the see the fitness industry evolve  The differences in fitness in Canada vs the US  

In this bonus episode, Janet interviews Nikki about how she got her start in fitness. They cover: Her fitness philosophy Her experiences as a personal trainer, Pilates teacher and massage therapist How she tricked herself into starting a business How they started the podcast

In this two-part interview, Janet and Nikki talk with Joe Hook, CSCS and Director of Human Performance, about barefoot training, choosing proper footwear and using recovery as a tool to get more out of your workouts. They cover: How to safely transition to barefoot training for weight lifting and more challenging activities Simple strategies for healthier, more adaptive feet Different types of minimalist shoes and how to pick the right shoe for your activity How foot health impacts overall function and performance The health and performance benefits of lifting mindfully rather than for time Why recovery is important for an effective fitness program and how often you should lift heavy 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 stress resi

In this two-part interview, Janet and Nikki talk with Joe Hook, CSCS and Director of Human Performance, about how to start and sustain a lifting program that will get you results, but also minimizes the risk of injury. In this episode, they cover: What to look for in a resistance training coach The importance of good movement patterning, mobility, posture and breath for heavy lifting Using different forms of exercise for a well rounded fitness program Why different body types (stiff vs hypermobile) will have different form considerations and programming needs When to use a bony lock vs neutral alignment Ideal foot and hip mechanics during squatting (and the common cause of butt winking) How bodyweight training can help you lift heavy while reducing your risk of injury 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 pe

In this episode, Janet and Nikki chat with Trina Altman, creator of Pilates Deconstructed™, Yoga Tune Up® Teacher Trainer and movement educator, about how to increase longevity and reduce your risk of injury in your yoga practice. They cover: Trina's journey from the corporate and fashion world to teaching movement today How deconstructing yoga poses can give you a better workout and help support a more traditional yoga practice The importance of stability and mobility for reducing the risk of  pain or injury + why it's especially important for yogis Why Pilates and yoga are fantastic compliments to one another How to use self-care tools like the Yoga Tune Up® Therapy balls to reduce stress and increase body awareness Links mentioned: Trina's class and workshop schedule Trina Altman, E-RYT 500, YACEP, PMA®-CPT, STOTT PILATES® certified instructor 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 Pilates Deconst

In this episode, Janet and Nikki talk with Taylor Lamanna, Balanced Body Pilates Educator about her experience working with clients with spinal cord injuries through the CR Johnson Healing Center / High Fives Foundation. They discuss: What it means to be a movement optimist How Pilates can compliment the rehab process to help people recover function after a spinal cord injury What a Pilates session for someone with a spinal cord injury might look like Continuing education options (and challenges) when seeking more information to work with spinal cord injuries Correction: Client referenced with transverse myelitis is a psychiatrist, not a physiatrist. About Taylor Lamanna As an adventurer at heart, Taylor brings her life experiences and caring personality into her almost 15 years of teaching Pilates. She began her passionate career at a young age, after years of extensive ballet training and received her comprehensive Pilates training through Core Dynamics. Soon after, Taylor opened her Pilates studio, Inner

In this episode, Janet and Nikki chat with Jenna Dodge, MS Health Promotion and Wellness and Certified Health Education Specialist (CHES) about how to train like a professional athlete and improve performance, while reducing your risk of injury. They cover: How a certain amount of asymmetry can make you better at your sport The one thing that high performing athletes do differently in their training to gain a competitive edge (it's not what you think) Why recovery is as important as your workout How to create a well rounded athletic training program The role of movement patterns and neuromuscular development in athletic performance About Jenna Dodge, MS Health Promotion While it wasn't until 2006, Jenna has been preparing almost her whole life to work in the wellness industry. She studied Community Health Education before pursuing a Masters at University of West Florida (UWF) in Health Promotion and Wellness specializing in fitness and nutrition. While pursuing her masters Jenna engaged every opportunity in

In this episode, Janet and Nikki chat with Molly Courtney, a Certified Health Coach, Personal Trainer, Weight Management Specialist and diet rebel about why diets don't work and what does when it comes to improving health or losing weight - should that happen to be your goal. They cover: The difference between health coaching and getting a meal plan Weight bias and how it can be counterproductive in helping clients achieve health goals Why outcome based goals can delay progress How to successfully implement changes in your lifestyle without feeling deprived, frustrated or miserable Strategies to start loving yourself today and not 10 pounds from now Additional resources and links mentioned: Weight bias quizzes Fat-phobia Scale Anti-fat attitudes scale Increasing Self-Awareness of Weight Bias Tool Kit Dr.  Linda Bacon’s Book Health at Every Size (quize on pg 178) Studies supporting weight bias Study containing statistics on weight bias in health professions Weight Science: Evaluating the Evidence for a Pa

In this episode, Janet and Nikki talk with Jenna Etzel, National Instructor Trainer for Les Mills US. They discuss the pros and cons of teaching free style group fitness classes vs pre choreographed ones and the difference between taking a training that gives you a base level of knowledge and one that teaches you how to run a class. They also chat about how mindset can influence your success as an instructor and how to avoid injury, overtraining and burnout. Finally, they offer sage wisdom on how to find acceptance that no matter where you go or how long you teach, there will always be problems with the microphone. Links mentioned Take a les mills training: https://www.lesmills.com/us/instructors/ Jenna Etzel is an ACE, AFAA and Les Mills Certified Group Fitness Instructor.  She graduated from W.S.U. with a degree in Psychology and a minor in Spanish, which has oddly come in handy frequently in Fitness!  Jenna currently works for Les Mills US as a National Instructor Trainer and Assessor Lead, teaching new In

In this episode, Janet and Nikki talk with Ada Wells, Doctorate of Physical Therapy and sports rehab expert about how to reduce your risk of pain and injury when playing rotational sports (e.g. golf, tennis, running). They cover myths and misconceptions about training for rotational sports, core control versus core strength (plus why you need both) and the most common causes of injury in rotational sports. Additionally, they discuss when to stretch or stabilize something and what parts of the body need stability and mobility to increase power and decrease pain. Areas that typically need more stability: Foot Lower back (lumbar spine) Areas that typically need more mobility Ankle Hip Midback (thoracic spine) *The shoulder girdle typically needs both mobility and stability Links Mentioned: Tutorial of Ada's favorite foundational exercises for sports training: http://www.probalance.tv/movingwell Ada Wells, PT, DPT, PMA®-CPT, Level 3 TPI Golf Medical Professional Owner of ProBalance, Inc. Ada Wells, DPT, PMA®-

In this episode, Nikki and Janet sit down with physical therapist, certified Pilates teacher and professional yoga therapist, Paige Raffo to talk about the transition to coming back from an injury, so you don't get re-injured. They cover: How to know if you need to see a medical professional for your pain The different types of pain and injury The typical process of transitioning from rehab back to regular exercise The difference between rehab and post rehab + the roles of the medical professional and fitness professional How to create a conversation between the medical professional and the fitness professional to get the best possible outcome for the patient/client How to find the right physical therapist to meet your needs Links mentioned: Soreness podcast with Janet and Nikki Paige's website Paige Raffo, PT, OCS, PYT, CPT, OMT Paige Raffo is a licensed Physical Therapist and board certified Orthopedic Clinical Specialist (OCS). She earned her BS in Health Science from St. Mary's College of CA and Master'

In this episode, Nikki and Janet chat with integrative wellness practitioner Heather Umberger, M.S. counseling about the importance of play in movement and how play can be used as a tool to more effectively reach your fitness goals. They discuss how play can improve confidence and create an experience that keeps you wanting to return to an activity (like exercise) rather than avoid it. Heather explains how we've been evolved to use play as a tool to grow learn and develop. She offers tips for how you can incorporate play into your fitness program (even if you're super linear). Benefits of playful movement: It helps you work harder without the same level of discomfort More self confidence Improved mental outlook and decrease stress levels Less self consciousness - helps you take more risks Studies have found when movement is viewed as play and not exercise, then you're more likely to make healthy food choices More creativity and productivity  Examples of playful movement and fitness: Games (e.g. tag, adult

In this episode, Nikki chats with Kyria Sabin Waugaman, director of Fletcher Pilates International. They briefly discuss the history of Fletcher Pilates, Ron Fletcher’s philosophy of movement and how the Fletcher towel work 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. Ron is known for having evolved the Pilates Method while maintaining the intention of the work. With Clara Pilates permission, he 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 symmetry. Depending on the

In this episode Janet and Nikki discuss practical exercise guidelines and precautions for osteoporosis and osteopenia. They cover the clinical definition, populations who are at risk and ways to increase bone density and reduce the risk of fractures and injury. Areas of the body most vulnerable to bone loss: - Hips - Wrists - Spine Contraindications for osteoporosis:  - Loaded flexion - Flexion with rotation - Rotation Exercise suggestions for osteoporosis and osteopenia: - Moderate impact exercise to load the bones (weight training, walking, ect) - Thoracic extension - Balance and coordination training to reduce the risk of falling Links Mentioned: Sherri Betz osteoporosis article