Moving Well Podcast

When it comes to the consideration of alignment, the fitness world tends to be divided. Some professionals are concerned with the act of getting people to move more, while others believe that you can't really get the benefit of moving without being in or close to ideal alignment. So how much does alignment really matter? In this episode, Janet and Nikki discuss how to find a balance between training for good alignment and function and moving for recreation and fun. They cover how load affects how much alignment maters (higher load = a higher risk of injury, so alignment matters more) as well as what do you if you have any underlying structural issue that stops you from being able to access that ideal alignment. They also discuss Dr. Jonathan Hoffman's model of how to create balanced movement (fit, foundation and fun) from his book Being Fit: A collection of essays on achieving a healthy, active lifestyle in the modern world.

The phrase "No pain. No gain" has been around since the 80's, but is it true? In this episode, Janet and Nikki discuss the science and myths of DOMS or delayed onset muscle soreness. Looking at the data, they cover: - The definition of DOMS - Common causes of DOMS (surprisingly, it's not necessarily caused by working hard) - How DOMS affects performance in the areas of strength, cardiovascular endurance and flexibility - The relationship between DOMS and sport/fitness related injury Episode Length: 25 minutes Listen on iTunes: https://itunes.apple.com/us/podcast/the-moving-well-podcast/id1095158542?mt=2 

In this episode, Janet, Nikki & Rebecca discuss the ins and outs of diastasis recti or the separation of the abdominal wall that is often associated with pregnancy, but can occur as a result of other things. They cover: The clinical definition of a diastasis recti Causes of a diastasis recti How to identify a diastasis recti How to reduce your risks of getting a diastasis recti during preganncy The most effective ways to do core training to reduce a diastasis recti What you shouldn't do if you have a diastasis recti How to do core training if you've had mesh put in or a surgical procedure to correct a diastasis recti Also covered in this episode is the topic of waist trainers and corsets and if there are any physical benefits to using them as well as the difference between a medically recommended corset and one that is used for cosmetic purposes.  

In this episode, Janet and Nikki discuss why recovery is a key component of a well rounded and effective fitness program and how overtraining or not taking enough recovery can decrease your fitness. They cover: - Signs of overtraining - Options for active recovery - The science of recovery and hypertrophy - What actually makes you sore + the science of DOMS - The effect of stress on the nervous system and what that means for your workout  

In this episode, Janet and Nikki discuss how to maintain and create effortless, easeful posture. You’ll learn how to define good posture, what is a neutral pelvis and neutral spine and how to find good standing and seated posture. You’ll also gain some insight on how furniture can influence your posture and pain patterns and what you can do to modify your environment to support better posture and alignment. Janet and Nikki also discuss common culprits in postural deviations and exercises that you can to do improve posture and mobility. Mentioned Links: Sitting Tutorial Exercises to improve upper back mobility & alignment Exercises to improve lower body mobility & alignment  

In this podcast, Janet, Nikki and Rebecca of Soma Pilates discuss how can you measure your fitness beyond the number on the scale and or what you look like. They discuss major fitness benchmarks, fitness guidelines and how much you should really workout. The 5 components of fitness - Body composition - Muscular strength - Muscular endurance - Flexibility - Cardiovascular endurance The difference between muscular strength and muscular fitness Muscular strength is the amount of force a muscle can produce to lift a weight one time. Muscular endurance is the amount of force you can produce over a period of time. You typically train for muscular force by using heavier weights and lower reps (usually under 6 reps. Conversely, you’d train for muscular endurance with lighter weight and higher reps. However, any strength training will affect both muscular strength and endurance. How to train for each component of fitness (based on ACSM) Cardio: 150 minutes a week of moderate exercise or 3 times a week for 20 minutes a

In this podcast, Janet and Nikki discuss if it’s okay to butt wink and the difference between training for a functional movement squat and a loaded squat. They answer common squatting questions like if you should squat past 90 degrees and if it’s okay for the knees to go over the toes. Causes of restricted range of motion and pain during squats: - Lack of dorsiflexion/tight ankles - Tight hips Corrective to improve squatting mechanics: - Foam rolling calves and shins - Calf stretching - Hand knee rocking - Figure 4 stretch (both neutral and tucked pelvis) - Core Strength Links Mentioned: Foam rolling video for exercises to improve dorsiflexion How to do a plank

  Oftentimes, new moms hear about all the things they can’t do once they find out they’re pregnant or with a new baby at home. In this episode, Nikki Naab-Levy talks with prenatal and postpartum fitness expert Rebecca Crouse-Roman about the things you should work on when you’re pregnant. 3 things to focus on during and after your pregnancy 1) Shoulder stability and strength After you’ve had your baby, your going to use your arms. A lot. You’ll be holding him or her while breast feeding, pushing strollers, lifting bulky bags and transferring car seats. Talking the time to create strong stable shoulders during pregnancy will decrease your risk of shoulder injury and pain and help prepare you for the new loads your arms will experience after you’ve had your baby. Some examples of good arm exercises include targeting the rotator cuff and doing bicep curls and rows with an emphasis on good shoulder alignment, over load. 2) Walking Walking is one of the best exercises you can do when you’re pregnant, because it’s l

Listen on iTunes Listen on Stitcher What is the pelvic floor? The pelvic floor is a hammock of muscles at the bottom of our pelvis that is responsible for keeping our organs from falling out. Both men and women have one. Signs of pelvic floor dysfunction… - incontinence (peeing when you workout) - lack of sexual satisfaction - pelvic organ prolapse Causes of pelvic floor dysfunction… - Childbirth - Muscle imbalance (too much or too little tone) The pelvic floor, breath and core… On the inhale, the diaphragm contracts decreasing pressure in the abdominal area and the pelvic floor relaxes. On the exhale, the diaphragm relaxes increasing pressure in the abdominal area and the pelvic floor and abdominals (TVA) contract. When this doesn’t happen we’re more prone to getting core dysfunction, back pain and pelvic floor problems. How to train the pelvic floor and should we do Kegels? There was a Cochran review (read gold standard, evidence based) study about Kegels that found that Kegels are effective to for traini

Running has many health benefits such as increased stamina and metabolism. However, it is also associated with a high rate of injuries. In this episode, Janet and Nikki discuss: - The common causes of running injuries like IT band syndrome and plantar fasciitis. - Training strategies for both new and advanced runners that can be used to avoid injury, including the 10% rule, cross training and active recovery - Specific exercises and stretches that you can do to improve hip and upper back mobility, alignment and performance.  Links Mentioned Running Resources: Couch to 5k Jeff Galloway - Run Walk Method John “The Penguin” Bingham Stability & Mobility Exercises for Runners: Hip stability exercises Bird dog, book openers & bridges Hip flexor stretches