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: August, 2017
Aug 31, 2017

In this episode, Janet and Nikki chat with health coach Courtney Townley about how to set meaningful goals.

They cover:

  • Why knowing your why is important for setting a goal that you'll actually follow through on
  • Strategies to identify your why
  • Why most women struggle to reach their health and fitness goals
  • How to combat overwhelm
  • Why consistency gets you better results than drastic action
  • The role of self compassion in reaching your gals and achieving better health
  • Why self awareness and tracking can make the difference in creating progress
  • How to find the balance between grace and grit

About Courtney Townley:

Courtney began working in the fitness industry over two decades ago when she transitioned from the professional dance world. She graduated from the University of Michigan with a BFA and is fully certified as a STOTT PILATES® instructor, National Strength and Conditioning personal trainer (NSCA-CPT), ACE Health Coach, Precision Nutrition Level 2 Coach. She is also a very proud student of the Ido Portal Method.

Courtney has owned 2 fitness facilities and was so blown away by the results that clients got from her health coaching services, she decided to commit fully to developing that aspect of her business. She’s driven to learn everything she can about her field to help her clients get the results they desire and to be sure they have fun along the way.

Courtney is passionate about a multi-dimensional approach to health and fitness, and integrates the practices of clean eating, functional movement and stress management. She loves to move and share her love of movement with others while also introducing them to optimal health through healthy living practices.

To connect with Courtney, visit her website

Aug 24, 2017

In this episode, Janet and Nikki talk with Joe Hook, CSCS and Director of Human Performance, about the science of stress and how stress can affect your workouts.

They cover:

  • A brief overview of how our bodies regulate stress
  • The relationship between breathing and stress
  • The differences between chronic stress and acute stress
  • How lifestyle factors like sleep, nutrition and recovery can reduce or increase stress
  • The effects of stress when you don't get enough recovery
  • How your body responds to different kids of workouts and how that relates to stress


Links Mentioned:

Ep 21: Joe Hook | Best strength training practices (part 1)

Ep 22: Joe Hook | Barefoot training, footwear and recovery (part 2)

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 or connect with him on Facebook or Instagram.

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:

Fletcher Pilates in Seattle with Teresa Chikoore:

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 or connect with him on Facebook or Instagram.