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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Now displaying: April, 2017
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 (
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, follow him on Facebook or send him an email at

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