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The Moving Well Podcast

The Moving Well Podcast gives you fitness advice for efficient, effective and pain free exercises. The hosts Janet Sunderland and Nikki Naab-Levy who are both fitness educators for Balanced Body and collectively have 20 years experience in the fitness industry.
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Aug 18, 2017

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 individuals through Pilates, Ashlee opened her own space in the Beverlywood neighborhood of LA, appropriately called “Pilates with Ashlee” where she works with everyone from beginners to professional Olympic Athletes.

Ashlee’s had the pleasure to work with and be sponsored by many companies including Alo Yoga, All The Tiny Pieces, The 3B Shop, RESE Activewear, Bare Girl Socks, and Outdoor Voices. Additionally, she is an ambassador for Fré Skincare, The 3B Shop and Bare Girl Sock and was recently been featured in Voyage LA, LA Weekly, and Focus Magazine.

To connect with Ashlee, visit her website or say hello on Instagram.

Aug 10, 2017

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 symmetry.

Depending on the activity, the application of the Towelwork® will vary, but it gives everyone a sense of strength, flexibility, ease of movement and taking the Pilates principles all the way up through the body.

For many people who play a one sided sport like tennis or baseball, there's an instability or imbalance in the body that can be corrected with the Towelwork®. Additionally, it can teach dancers how to perform upper body movement from a place of strength and ease.

Fletcher Towelwork® for breast cancer

One of the applications of the work is opening the front of the body. In the case of chest wall surgeries like mastectomies, lumpectomies and open heart surgery, there's a tendency to close down in the chest particularly when there is scar tissue or pain involved.

This causes changes in upper body posture and compromises the stability of the shoulder girdle. The Towelwork® helps expand the chest wall, improve shoulder stability and correct upper body posture.

Ron Fletcher's teaching philosophy

Ron approached every body from an idea of movement potential - not limitations.

He was all about helping people embody their bodies and he often talked about how we have this give or take, 70 trillion cells that we get to move through life with. He believed that we should treat each person, no matter where they are in their lives as a whole being, not just as someone who is recovering from something.

Links Mentioned

Fletcher Pilates Website: http://www.fletcherpilates.com

Fletcher Pilates in Seattle with Teresa Chikoore: http://www.pilatesintolife.com/

Aug 3, 2017

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 from the University of Limerick and is currently working on carrying out a research project in University College Dublin examining the effects of different foods on hunger & satiety hormones.
 
He takes an evidence based approach to education of health and fitness and works with a variety of athletes, general populations & sports teams. To learn more about David, visit his website www.hpascience.com or connect with him on Facebook or Instagram.

 

Jul 27, 2017

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: 

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 their favorite form of movement. She does this by teaching her Peaceful Power Practices centered around fitness, yoga and Ayurveda.

Andrea believes training is so much more than working out it truly is about helping you evolve your identity. To connect with Andrea, visit her website safiretraining.com or say hello on Instagram

Jul 20, 2017

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 weekend warrior achieve their specific training goals. Backed by Mission 5 Fitness, Cincinnati's most knowledgeable, professional and respected training facility, Eric has established himself as a go-to fitness professional.

Feigl, Kentucky and Ohio President of the American Society of Exercise Physiologists (OHASEP 2013-present), received his Bachelor's and Master's Degree in Kinesiology with a concentration in Exercise Science at Eastern Illinois University. Eric was involved with the Assessment Testing and Prescription Lab and a Graduate Assistant with EIU's athletic department and has been personal training since graduating in 2007.

Although well-versed in a spectrum of knowledge, Eric specializes in applied kinesiology and exercise science as they relate to exercise program design and injury prevention; strength development, fat loss, and physical enhancement/performance. He is also published on Cyberpump.com and hosts the podcast Fitness Candor.

To connect with Eric, say hello on Facebook, Instagram, or Twitter or send him an email at eric@ericfeigl.com.

Jul 13, 2017

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 Specialist, RRCA Certified Running Coach, Owner, Kourtney Thomas Fitness

A former avoider of gym class, Kourtney stumbled her way into the fitness world via TV infomercials and never looked back. Within a couple of years, she’d made the career transition from desk to gym.

With that decision, Kourtney completed her personal training certification through ACSM, followed that up with her running coaching certification through the RRCA, and then became a Certified Strength and Conditioning Specialist through the NSCA. Kourtney also holds certifications in Concurrent Hybrid Performance Coaching, Spinning, TRX, and ViPR Training. Her business, Kourtney Thomas Fitness, focuses on empowering people to not only master movement, but mindset and choices, too, in order to build a big, beautiful life.

Her passion for endurance running (Kourtney has completed numerous 5k and 10k races, many half marathons, and four marathons to date) evolved into strength training and eventually bodybuilding, and Kourtney believes that there is a style of movement that will ignite a fire in anyone.

When she’s not at the gym doing some variation of biceps curls (seriously, it’s a lot of the time), Kourtney rides her Harley-Davidson Softail Deluxe anytime the weather is above 50 degrees, travels to national parks, stays up too late reading copious amounts of science fiction and fantasy, and bake elaborates cakes and cookies. Her motto is “Big Arms, Big Life,” and she lives that daily alongside her husband, Marty, miniature dachshund Boudreaux, and orange tabby cat, Brewer, outside of Colorado Springs, CO.

To connect with Kourtney, visit her site kourtneythomas.com or say hello on Facebook, Instagram or Twitter.

Jul 6, 2017

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. Barnes Myofascial Release Therapy, a CoreAlign Faculty Member, co-host of the Thinking Pilates Podcast, and owner of Evolved Body Studio in Sacramento, CA.

Growing up he never thought anything fitness would be his calling. He was nerdy, enjoyed listening to and telling stories, and loved to experiment, create, and play with the shapes he could make while rolling around on the floor. He and his sister even practiced writing with their toes (just in case). All that made for a really weird kid, but an innovative movement educator. James began his Pilates training with Balanced Body, but has gone on to study with numerous teachers from many lineages of Pilates and beyond. James has contributed to movement and lifestyle conversations on podcasts, diverse blogs, Pilates Style magazine, the documentary A Movement of Movement, and now Pilates Anytime.

You can find out more about James and EB Studio at www.EvolvedBodyStudio.com, or follow his movement musings through Project Movement University (project_Move.U.) on Facebook and Instagram

Jun 29, 2017

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) before July 1st
  • $175 early regsitration (live course only) before July 1st
  • $285 late registration w/digital course starting July 1st
  • $225 later registration w/o digital course starting July 1st

Registration Link: http://www.charliereidfitness.com/eventsworkshops.html

Jules Mitchell and Charlie Reid offer this introductory course to resistance stretching designed for yoga teachers and other movement professionals interested in adding assisted stretching techniques to their repertoire. Get plenty of hands-on practical training, enabling you to apply these methods immediately after the course.

Additionally, Jules and Charlie troubleshoot mobility issues as they arise, providing you with insight into their talent for assessment and protocol selection. Course includes manual with instructions and photos for each exercise, a 1-hour lecture accompanied by a slideshow investigating the biomechanical and neuromechanical theory behind resistance stretching, a detailed tutorial on the art of compassionate touch and safe body mechanics, and tons of fun.

About Charlie Reid:

Charlie Reid, CSCS, CMT, is a Movement Educator, Coach, and Massage therapist based in San Francisco, CA. His mission is to help cultivate stronger, more resilient humans. When he's not coaching one-on-one, teaching workshops, or hosting seminars in the Bay Area, he is most likely drinking too much espresso whilst torturing a bass guitar. 

To learn more about Charlie, you can visit his website charliereidfitness.com or connect with him on Facebook or Instagram

Jun 22, 2017

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 fosters an embodied understanding of Yoga and its relationship to modern movement science.

While at Brown University, Trina took a Kripalu yoga class which ignited her passion for the practice. Emphasizing the importance of inner focus, she teaches anatomy for yoga teacher trainings across the country. She has presented at Kripalu, PURE YOGA® NYC, Cal-a-Vie Spa, SYTAR, the Yoga Alliance Leadership Conference, ECA, UCLA and multiple yoga conferences.

Her teaching fosters body cognition and self-discovery, firmly grounded in anatomical awareness. Trina builds bridges between the mystical and the pragmatic, and specializes in helping others to access their body’s tissues and their heart’s purpose. Trina works out of Los Angeles at Equinox and The Moving Joint. Find her at www.trinaaltman.com or say hello on Facebook or Instagram.

Jun 15, 2017

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 teaching Pilates, yoga, dance, meditation and other movement modalities to a complex variety of folks, Chantill Lopez is proud to be a teacher of teachers. Building relationships with teachers who want to be unabashedly amazing at what they do — teachers who want to move beyond the clockwork pieces of technique and blow the top off their potential – is what excites her most about her work and keeps her inspired, creating continuing education and working with teachers world-wide.

She holds Pilates certifications from the PhysicalMind Institute and Body Kinetics with Master Teacher Carol Appel, is certified in Yamuna Body Rolling and Vinyasa yoga, and has extensively studied the work of Philip Beach, Feldenkrais, the Franklin Method, Authentic Movement, and the Halprin Life/Art Process, as well as Vipasana meditation, Buddhist psychology and The Work by Byran Katie. Chantill is a Pilates Method Alliance Certified Pilates Teacher (CPT) and CYT.

She is the founder of Skillful Teaching - an international live and online educational company for Pilates and yoga teachers and is the author of "Moving Beyond Technique: How To Nurture Your Passion, Master Your Craft, and Create a Thriving Pilates Business."

You can learn more about her at skillfulteaching.com/about or say hello on Facebook

Jun 8, 2017

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:

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 3.0 in Chicago for 10 and is the author of the celebrated Pilates children's book, Horatio Moves! 

Jenna is the producer, writer and host of the wildly popular podcast, Pilates Unfiltered.  She is also the creator of multiple online support courses that help movement teachers find their purpose and remember their passion.

Jenna received comprehensive Pilates teacher training through both Movement Education LLC and The Ron Fletcher Program of Study, respectively.  As a professional educator, she has served as a faculty member for Fletcher Pilates Intl for a decade, presenting courses and professional teacher training for the company internationally.  She is also an Arcus Educator and course contributor through McEntire Pilates. 

Jenna recently became a certified meditation teacher, expanding her offerings to include an integrated and mindful approach to movement. Jenna's passion for supporting movement professionals is realized through providing professional mentorship as well as life coaching.  She is a facilitator for Gabrielle Bernstein's May Cause Miracle's 40 Day Program and will complete her education in NLP in 2017.

To learn more about Jenna, you can visit her site jennazaffino.com or say hello on Facebook or Instagram

Jun 1, 2017

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 American Apparel is out of business I am not totally sure what I'm going to do with my life.

In my studio we like to have a little background music playing. Currently its the XX all day every day. They are just mellow enough to not be distracting but still really beautiful.

I go to the ballet more times than my budget will allow... the perks of living in NYC and I take full advantage of it. Romeo and Juliet makes me cry every time.

Favorite TV show of all time: Twin Peaks or My So Called Life

Favorite Movie: Gone With the Wind or St. Elmo's Fire

Favorite Song: Freebird
 
To connect with Anula, say hello on Instagram.
May 18, 2017

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 with and managing medical conditions with exercise is far beyond that of your typical trainer.

“My goal is to bridge the gap between the medicine and movement.”

While Brian might have been born in paradise, his childhood wasn’t all fun in the sun. He was an obese child, tipping the scales at over 420lbs by his 18 th birthday. His journey of weight loss ultimately led him to pursuit a career in personal training and help people not only in losing weight but also regaining and improving their quality of life.

To connect with Brian, you can visit his website fit4lifeDC.com, follow him on Facebook or send him an email at Brian@fit4lifeDC.com.

May 12, 2017

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.  Over the past two decades Roeshan has worked with a broad range of clientele from Olympians and corporate executives to infants, sports teams, professional athletes, seniors, teens, and everything in between.  

Having been a competitive athlete and coach with a background in forensic science, Roeshan’s drive and talent to stay on top of the latest scientific research and find the true underlying cause of pain and imbalance in the body are unparalleled.  In addition to her Osteopathy degree Roeshan holds a MSc in Athletic Therapy and is currently a DN candidate for her second doctorate in medicine as a Doctor of Naprapathic Medicine.

Using a full spectrum of therapeutic techniques to address the root cause of disharmony and miscommunication in the nervous system, joints, muscles, viscera and connective tissue system of the body, Roeshan works to restore balance and neural communication, remove stress, and relieve pain in your body improving your quality of life, posture, and athletic performance. 

Roeshan’s motto in life is, “You deserve to feel your best and keep doing what you love in happiness and good health for a lifetime.” She has trained, mentored, and studied globally with world-renowned movement specialist, manual therapist, fascia researchers, osteopaths and naturopathic doctors.

Roeshan is available for private one-on-one consultations and sessions to address your individual needs and goals. 

Roeshan’s love and deep respect for the human body’s ability to heal began early on in her life.  “Being extremely active growing up as a climber, surfer, gymnast, and snowboarder, I was constantly seeking ways to restore balance in my life and relieve pain in my body.  While competing and traveling on the professional circuit, injury prevention, maintenance, and recovery were key components to feeling and doing my best.  Hands-on bodywork, movement therapy, and nutrition were the answers to my prayers and lead me to the next chapter of my life. The opportunity to offer that back and help others find freedom and joy in their body and lives lights me up!”

To work with Roeshan, visit her website sandiegopainandperformance.com or say hello on Twitter, Facebook or Instagram.                                                      

May 4, 2017

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 instructional tutorials, watch demonstrations of the classical exercises, and get studio management tips.  Carrie lives in Wilmington, NC with her husband, two children and beautiful Boston Terrier.

To connect with Carrie, say hello on Facebook or Instagram.

Apr 27, 2017

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 changes that you get in a massage and what structures you’re actually changing in your structure when you foam roll

Links Mentioned:

Lauren and Richard's website (craftedtouch.com)
Crafted Touch Facebook Page
Integrative Pain Management Book

About Lauren M. Christman, LMP, CBSI/KMI, CCST

After 21 years in practice, Lauren's work focuses on methods based on osteopathic principles, including structural integration, craniosacral, and visceral manipulation. Taken together, these methods aim to balance the alignment and mobility of the muscles, bones and organs, and create greater client awareness of health and well-being. Depending on the needs of each client, Lauren adapt the methods she uses to create lasting changes; her work is more oriented to problem-solving and client education than to on-going maintenance or relaxation massage.

Current Certifications/Professional Associations

  • Licensed Massage Practitioner (LMP), Washington State, since 1994.
  • KMI-Structural Integration, with Tom Myers, Kinesis, 2004.
  • Certified Craniosacral Therapist, with Ursula Popp, Natural Health Resources Center, 2005.
  • Certified Teacher of Kinesis, teaching short courses and within KMI certification program in the U.S. and Europe, 2005-2013.
  • National Certification Board of Therapeutic Massage and Bodywork (NCBTMB), certified continuing education providers, since 2005.
  • International Association of Structural Integrators (IASI), member, 2003; continuing education provider, since 2009.
  • American Massage Therapy Association (AMTA), member since 1994.
  • Certification Board of Structural Integrators (CBSI), certified practitioner, since 2009.

About Richard M. Polishuk, LMP, Aston-Patterner

Richard has been practicing since receiving his massage license in 1986. His initial interests were in orthopedic and structural work, and he pursued those interests in depth with Ben Benjamin, Joseph Heller, Paul St. John, Rich Phaigh and others. Working with Judith Aston and certifying in Aston-Patterning in the 90's was the icing on the cake. Richard has been teaching since the late 80's.

Current Certifications/Professional Associations

    • Licensed Massage Practitioner (LMP), Washington State, 1986.
    • Intraoral Endorsement, Washington State, 2007.
    • Aston-Patterning Practitioner, 1998.
    • National Certification Board of Therapeutic Massage and Bodywork (NCBTMB), certified continuing education providers, 2005.
    • American Massage Therapy Association (AMTA), member since 1986.

Previously certified in Hellerwork, Onsen/MET, Cyriax-style Injury Treatment/Ben Benjamin and Trager.

Apr 20, 2017

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 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 with and managing medical conditions with exercise is far beyond that of your typical trainer.

“My goal is to bridge the gap between the medicine and movement.”

While Brian might have been born in paradise, his childhood wasn’t all fun in the sun. He was an obese child, tipping the scales at over 420lbs by his 18 th birthday. His journey of weight loss ultimately led him to pursuit a career in personal training and help people not only in losing weight but also regaining and improving their quality of life.

To connect with Brian, you can visit his website fit4lifeDC.com, follow him on Facebook or send him an email at Brian@fit4lifeDC.com.

Apr 13, 2017

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 programs worldwide, providing yoga schools with the most current research in biomechanics, even when it invokes a discerning analysis of tradition.

Her most influential teachers include Leeann Carey (Yapana Yoga), Gil Hedley (Integral Anatomy), John Casey (yoga philosophy and Sanskrit), and the many dedicated scientists who collect, analyze, and publish data so we may continue to ask more questions. As adjunct faculty at Arizona State University, she serves as the yoga consultant on research studies to quantify the effects of yoga therapy on special populations.

Jules is currently writing her book, Yoga Biomechanics: Redefining Stretching, which is expected to become available in 2017 through Handspring Publishing. You can find her leading workshops at your favorite local studio or check out her classes online.

To connect with Jules on social media, you can find her on Twitter and Facebook

Mar 30, 2017

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 Tour.

Mar 23, 2017

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 she opened in Santa Barbara, California in 2002.
 
Find Jenni and her online yoga classes on her website (www.jennirawlings.com), or connect with her on FacebookInstagram, or Twitter. You can also visit her yoga clothing store Drishti at www.drishtiyoga.com.
Mar 16, 2017

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 behind proprioception, balance and power transmission while putting it all into action in real time.

Price: $138.

Registration link: http://reembody.me/upcoming/foot-ankle-and-knee-health/

Engaging the Glutes: The Strongest Muscle You’re Not Using.

April 22nd 2017 in Portland Oregon

This 5-hour workshop examines the multiple functions of the glute muscles as they relate to cycling. We’ll examine fast- and slow-twitch muscle behavior, laterality and side-dominance, proprioceptive gaps and the benefits of isolated stretching (it’s not what you’re picturing). Although this class is tailored for people with an interest in cycling, it is designed for all levels and every type of sports enthusiast.

Price: Early Bird: $118 (Before April 7th) Regular Price: $148.

Registration link: http://reembody.me/upcoming/engaging-the-glutes-the-strongest-muscle-youre-not-using/

About Kevin C. Moore

Kevin is a biomechanist, human-movement specialist and founder of the Reembody Method™. He is a veteran Pilates instructor, BTS master trainer, and a frequent presenter on the EBFA medical webinar series. Kevin’s writing and work has been featured on CNN, the Huffington Post, the Daily HIIT and the South China Morning Post. He has worked with Dr. Emily Splichal, Dr. Perry Nicholson and the US Women’s Fencing Team, among others. He is also a co-founder of New Body Ethic, an American-based non-profit aimed at creating a culture of responsible fitness.

Kevin differentiates himself from other health-and-wellness experts in one striking way: he is all about building up, not tearing down. Shame is a powerful engine for profit, particularly in the fitness industry;Kevin will never pander to people’s basest fears in this way. His philosophy is simple: every body is astonishing, just as it is, and true health stems from first understanding how your body works. 

 

 

Mar 10, 2017

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

 

Feb 16, 2017

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
Feb 2, 2017

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 resiliency.

For more information, visit his website at realhumanperformance.com or connect with him on Facebook or Instagram.

Jan 26, 2017

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 person. His training philosophy is rooted in improving movement patterns and stress resiliency.

For more information, visit his website at realhumanperformance.com or connect with him on Facebook or Instagram.

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