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MOVEMENT LOGIC

MOVEMENT LOGIC

Movement Teacher Continuing Education

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    • Laurel Beversdorf
    • Sarah Court
    • Jesal Parikh
    • Trina Altman
    • Anula Maiberg-Piper
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Episode 22: Do We Really Need 10,000 Steps a Day?

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In this episode, Laurel and Sarah ask where the 10,000 step benchmark came from (you might be super surprised!), and if every person needs the same number of steps to receive the same amount of health benefits. We also discuss:

  • What are the parameters that change your number of steps
  • How do you “get your steps in” without becoming totally obsessed about it
  • How where you live might determine how much you walk (versus take the car)
  • How the pandemic changed a lot of people’s overall fitness and activity levels
  • Whether it’s more valuable to track your general activity level vs number of steps
  • How it’s useful to focus less on how many is enough to how many is too few
  • How a workout doesn’t cancel out the negative effects of a day of sitting
  • In what ways do strength training and cardiovascular exercise support each other
  • How to get more movement into your day overall

Reference links:

Step Trackers available to purchase 

Daily Steps and All-Cause Mortality: A Meta Analysis of 15 International Cohorts

Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health

The relationships between step count and all-cause mortality and cardiovascular events: A dose-response meta-analysis

Guardian Article by David Cox

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Filed Under: Research, Strength Training

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movementlogictutorials

This makes me angry. Can we stop with selling yog This makes me angry.

Can we stop with selling yoga as “all you need?”

Especially when overwhelmingly the people practicing yoga are women and osteopeorosis affects 1 in 5 women over 50?

Ahimsa ring a bell? 

Heavy strength training builds bone. The best tool for that is barbells. If you’ve been curious about barbells, then @sarahcourtdpt and I have a FREE equipment guide for you via the link in our bio. 👀
🤔Who’s gonna get stronger faster? 😩The o 🤔Who’s gonna get stronger faster?
 
😩The one who can squat as much as their arms can lift?
 
😀Or the one who can carry the weight dispersed along their upper back and by doing so, harness the strength of their legs?
 
If you’re ready to make the switch to barbells but need help, we’ve got you. 

✅✅✅The @movementlogictutorials team has made you a Barbell Equipment Guide, with clear and easy suggestions for what to get when, as well as a variety of economic and space sensitive options. 
 
🔗Link in bio to get our free guide PDF!
💥In this fourth BONUS episode about cueing, Sar 💥In this fourth BONUS episode about cueing, Sarah sits down with Trina Altman to discuss the role creativity can and should play in our cues.

You will learn:

✅What are the essential components of creativity
✅How teaching is an inherently creative occupation 
✅Using constraints to develop creativity in movement
✅The freedom of giving yourself permission to use what’s available in novel ways
✅Why simple cueing trumps flowery cueing for students 
✅How your other movement methodologies can refresh your language choices
✅Why the best solution is the simplest solution most of the time
✅Why showing up as yourself is the most creative act you can do as a teacher
✅The value in teaching the same sequence multiple times to the same group
✅How studying a different modality can refresh your creativity in your teaching and cueing

🔗 in bio to give it a listen!
🤔Why do we do 3 sets of 10? Is it: a) optimal 🤔Why do we do 3 sets of 10? Is it:

a) optimal loading for all your body’s needs
b) the most fun amount to do of anything
c) stop asking hard questions I’m almost done
d) none of the above
 
✅If you answered D, congratulations! Now go listen to the @movementlogictutorials podcast and find out the real reason (yes, there actually is one – but it might not be what you think!)

You’ll learn:

💥Where did the 3 x 10 protocol come from
💥How 3 x 10 has changed over time, in a significant departure from what it originally contained: progressive overload
💥How long held beliefs around effort level and pain created a rehab emphasis on volume over effort
💥Where RPE came from
💥The RPE - RIR relationship
💥Pros and Cons of using RPE - RIR versus 1RM in your strength training
 
And more!
 
🔗 in bio and don’t forget to subscribe to the show!
🎡Definitely Go Chasing Plated Windmills… Tr 🎡Definitely Go Chasing Plated Windmills…
 
Try this fun version using your barbell plates. @sarahcourtdpt can usually do this with a 25lb DB or KB no problem, but as soon as the weight was dispersed over the breadth of the plate, sh!t got real!
 
😀 Like it?
🎥 Remix it!
➡️ Share it!
👍 Follow us 
📫Get on our email list for freebies 🔗 in bio
📣 Subscribe to our podcast Movement Logic: Strong Opinions, Loosely Held
It’s true that full range of motion strength tra It’s true that full range of motion strength training IS mobility training but sometimes it helps to get in there and so some more targeted (purely) mobility-based work.

My top 4 tips for banded ankle flossing are:

Do this *right before* loading your ankles in squat and lunge patterns so that you can build strength into your newfound range of motion. This will shift this temporary change to your nervous system (from the massage of the band) to a more long term one that you build through sufficient and progressive loading. Send your ankles the message that “this is what we do now.”

Use a jump stretch band (rather than a theraband) for more substantial tension and input.

Floss for around a minute (or until you top making a change.)

After doing one side, check sides to feel the difference. You will likely feel a big difference but it’s fleeting so load your ankles to make it stick!

Get flossing!
Laurel’s bone density rap got us 😂😂😂 Laurel’s bone density rap got us 😂😂😂
 
In this week’s @movementlogictutorials episode about bone density, Sarah and Laurel talk all about what kinds of exercise are indicated by research to improve bone density, and almost more importantly: what isn’t (including yoga).

We also discuss:

✅What is bone density and how do we measure it
✅Why women are at more risk for fracture than men, especially following menopause
✅How to interpret DEXA scan results and its relationship to fracture risk
✅What lifestyle and medical factors can contribute to bone density loss (osteopenia and osteoporosis)
✅Why so many people believe that yoga can improve or reverse osteoporosis
✅How an often-repeated yet very flawed study convinced a lot of people that claim about yoga
✅How the media coverage of this study contributed to the problem
✅How heavy weight training and impact training are proven to improve bone density
✅What other exercises may or may not possess the necessary qualities to improve bone density
 
🔗👂Link in bio to give it a listen!
✋🛑😱Isn’t it DANGEROUS to lift with a hip ✋🛑😱Isn’t it DANGEROUS to lift with a hip replacement?!?!?!

Short answer: no. 
 
🦿My )@sarahcourtdpt) hip replacement was in 2012, and since then, I have habitually strengthened it in all the ways, including isometric holds (yoga), resistance (Pilates), and straight up weights (kettlebells, dumbbells, and finally now, barbells). 
 
➡️Real talk: long term, it’s going to be a bigger problem if you don’t expose your joint replacement (progressively, at the right time, etc) to external loads. You’ll be looking down the barrel at bone density and muscle mass loss that will not serve your brand new hip well.
 
✅If you’re in the LA area and want to learn the ABCs of weight training with me, I’m offering a Strength Club series in May on Tuesdays at 6pm at @alignptla. 
 
✅Comment or message me if you’re interested and I’ll get you all the deets!
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