Moving Well Podcast

The Moving Well Podcast gives you fitness advice for efficient, effective and pain free exercise.
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Now displaying: October, 2016
Oct 27, 2016

In this episode, Nikki and Janet sit down with physical therapist, certified Pilates teacher and professional yoga therapist, Paige Raffo to talk about the transition to coming back from an injury, so you don't get re-injured.

They cover:

  • How to know if you need to see a medical professional for your pain
  • The different types of pain and injury
  • The typical process of transitioning from rehab back to regular exercise
  • The difference between rehab and post rehab + the roles of the medical professional and fitness professional
  • How to create a conversation between the medical professional and the fitness professional to get the best possible outcome for the patient/client
  • How to find the right physical therapist to meet your needs

Links mentioned:

Soreness podcast with Janet and Nikki
Paige's website

Paige Raffo, PT, OCS, PYT, CPT, OMT

Paige Raffo is a licensed Physical Therapist and board certified Orthopedic Clinical Specialist (OCS). She earned her BS in Health Science from St. Mary's College of CA and Master's degree from Samuel Merritt University, CA. She is owner and a practitioner of integrative physical therapy in Bellevue WA.

Special training includes certified Pilates instructor (BASI), Professional Yoga Therapist (PYTI), and Orofacial Myofunctional Therapist (AOMT). She is a voracious learner engaging a wide variety of continued education courses related mind-body manual and movement therapies yearly.

Paige enjoys the challenge and reward coming from working with clients from a whole body perspective. She has special interest in hypermoblity, spine care, women’s health, orofacial and airway health. It is her passion to educate not only her clients but colleagues on the importance of holistic physical therapy and wellness.

She is active and gains great joy from spending time outside of work with her family and friends, playing in the outdoors, cooking and eating. To learn more about Paige, please visit her website at

Oct 20, 2016

In this episode, Nikki and Janet chat with integrative wellness practitioner Heather Umberger, M.S. counseling about the importance of play in movement and how play can be used as a tool to more effectively reach your fitness goals.

They discuss how play can improve confidence and create an experience that keeps you wanting to return to an activity (like exercise) rather than avoid it.

Heather explains how we've been evolved to use play as a tool to grow learn and develop. She offers tips for how you can incorporate play into your fitness program (even if you're super linear).

Benefits of playful movement:

  • It helps you work harder without the same level of discomfort
  • More self confidence
  • Improved mental outlook and decrease stress levels
  • Less self consciousness - helps you take more risks
  • Studies have found when movement is viewed as play and not exercise, then you're more likely to make healthy food choices
  • More creativity and productivity 

Examples of playful movement and fitness:

  • Games (e.g. tag, adult frogger)
  • Nia
  • Laughter Yoga

Three ways to bring play into any workout:

  • Do something different (in exercise or during a part of your day)
  • Go outside and explore, move, walk or go to a playground
  • Explore what kind of play experiences are in your community (e.g. Nia, Laughter Yoga club, a new fitness class)


Heather Umberger offers innovative and effective mind/body experiences to improve overall well-being that are a result of her master’s degree in counseling, facilitation of the PSYCH-K® process 13 years in the bodywork field, as well as multiple other trainings.

She’s trained in advanced bodywork methods including trigger point, myofascial release, cranial-sacral, lymphatic, Orthobionomy®, Trager®, Berry Method®, Integrative Reflexology®, Nurturing the Mother® fertility/prenatal/postpartum, Infant Massage USA®, Laughter Yoga, the MELT Method®, and Nia. 

Her clients regularly meet goals such as increased fertility and positive prenatal experience; pain relief (from issues stemming from arthritis, fibromyalgia, pre/post-surgical procedures, headaches, neck/back/shoulder, sports injuries); relief from stress, anxiety and depression; athletic pursuit; graceful aging; management of symptoms with neurological disorders; and wellness. 

You can find more about Heather and her classes, movement and massage services in Chesterfield, Virginia at

Oct 13, 2016

In this episode, Nikki chats with Kyria Sabin Waugaman, director of Fletcher Pilates International.

They briefly discuss the history of Fletcher Pilates, Ron Fletcher’s philosophy of movement and how the Fletcher towel work 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.

Ron is known for having evolved the Pilates Method while maintaining the intention of the work. With Clara Pilates permission, he 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.

Fletcher Pilates 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:

Kyria Sabin, PMA®-CPT

Kyria Sabin directs Fletcher Pilates® and its affiliated professional Pilates educational program, the Fletcher Pilates® Program of Study.

A graduate of Duke University and a licensed massage therapist, she initiated her studies with Ron Fletcher in 1991 and founded Body Works Pilates studios in Tucson, Arizona in 1993. Recognized by Ron Fletcher as a Master Teacher and Disseminator, Kyria developed the Pilates Program at the University of Arizona where she serves as Adjunct Faculty. She is an international presenter and has served on the national boards for the Pilates Method Alliance, The University of Arizona School of Dance and the Foundation for Expanding Horizons.

You can learn more about Kyria and Fletcher Pilates at