MOVEMENT LOGIC

Movement Teacher Continuing Education

Episode 27: Our Big A-Has From The First Season

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This is our last episode of the season!

In this episode, Laurel and Sarah reflect on their top three takeaways from season 1 of the Movement Logic Podcast. You’ll have to listen to the episode to hear what they are! We also discuss:

  • How podcasting for the first time went for both of us, what was challenging, specifically.
  • How science asks us to hold ideas loosely and remain a student (rather than fact holder and disseminator of facts).
  • Why the language we use to talk about our bodies or our students’ bodies—and the re-education around using more positive, optimistic language—is so crucial to our ability as teachers to actually help our students feel better.
  • The problem with all-or-nothing type thinking when it comes to better understanding a topic or finding the truth.
  • Why publishing your learning process can be the best way to learn.

 

Reference links:

Episode 19 Oh, NO! Nose Breathing & Nitric Oxide

Episode 20 Pelvic Floor In-Depth with Stephanie Prendergast, MPT

Episode 16 Training the Non-Traditional Athlete with Rosalyn Mayse, AKA Roz the Diva

Episode 12 Movement Fads and Myths: Interview with Jules Mitchell MS, CMT, E-RYT 500

Episode 7 Is Pain Automatically Bad?

Episode 8 A Perimenopause Perspective with Trina Altman PMA, E-RYT 500

Episode 17 Pros & Cons of Using Resistance Bands

 

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Episode 26: Strength Training During Cancer Treatment

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Welcome to Episode 26 of the Movement Logic Podcast! In this episode, Sarah discusses her experience with cancer treatment, and the guidance (or lack thereof) around how and when to exercise. She covers:

  • The current exercise recommendations for people going through cancer treatment
  • The most recent research around strength training and cancer treatment, specifically chemotherapy
  • What going through chemotherapy is like, and how it can be difficult to figure out what to do when in terms of exercise
  • Her personal experience using strength training during treatment and how it changed everything for the better

 

References:

Sarah’s website and mailing list

High-intensity strength training improves quality of life in cancer survivors

Effects of resistance exercise on fatigue and quality of life in breast cancer patients undergoing adjuvant chemotherapy: A randomized controlled trial 

Long-term follow-up after cancer rehabilitation using high-intensity resistance training: persistent improvement of physical performance and quality of life

Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!

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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Episode 19: Oh, NO! Nose Breathing and Nitric Oxide

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In this episode,Sarah discusses nose breathing, mouth breathing, taping your mouth shut (only at night), and best practices for breathing while exercising, sleeping, and every time in between

  • What’s the difference impact on our physiology between nose breathing and mouth breathing – and why it might be really important to try and nose breathe
  • Are we breathing too shallowly either way
  • How do you train yourself to nose breathe
  • What is the impact of nitric oxide on our bodies
  • Why it might not be as simple as “get rid of as much CO2 as you can when you exhale” but we don’t have a clear answer for that yet
  • AND a very special breathing practice we can do together at the end of the episode

Reference links:

Breath book by James Nestor

Medical tape

https://www.mrjamesnestor.com/breathing-videos

Sinusology 

Could nasal nitric oxide help to mitigate the severity of COVID-19?

 

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Episode 17: Pros and Cons of Resistance Bands

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Modern postural yoga utilizes bodyweight as a form of resistance, but within the context of modern postural yoga, is bodyweight sufficient load for building strength? If not, does adding resistance bands to the practice mean we can build strength? Welcome to Episode 17 of the Movement Logic podcast! In this episode, Laurel discusses the best kept yoga prop secret—resistance bands and unpacks what she sees are both the pros and the cons of using resistance bands, both for strength training as well as for practicing yoga.

Here’s what this episode covers:

  • How resistance bands lower the barrier for entry for someone to start adding external load to their movement practice.
  • What research has to say about bands effectiveness for building strength and muscle mass, as well as some caveats to consider.
  • What are some of the main limitations resistance bands present when looking to build strength?
  • Why do some people use free weights and bands together in the same exercise? What’s the point of that?
  • What constitutes a heavy weight versus a moderate weight versus a light weight and where do resistance bands and bodyweight tend to fall on this spectrum?
  • The difference between resistance training and strength training and how the goals of both can be very different.
  • How strength endurance and strength are different variables we can train, and why both are important.
  • Why physical therapists might use resistance bands when rehabbing their patients.
  • How resistance bands are like other yoga props, as well as their unique advantage.
  • How resistance bands can help hypermobile yoga practitioners, people in pain, or people who are just bored with their practice and looking to change things up.
  • Why resistance bands might not be necessary and why people might not like adding them to their yoga practice.

Reference links:

 

Chris Beardsley’s article What do you think you are doing by adding bands or chains?

Laurel’s Yoga with Resistance Bands Teacher Training

Laurel’s Virtual Studio

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