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: May, 2017
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, follow him on Facebook or send him an email at

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 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,, 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.