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MOVEMENT LOGIC

MOVEMENT LOGIC

Movement Teacher Continuing Education

  • MEET THE TEAM
    • Laurel Beversdorf
    • Sarah Court
    • Jesal Parikh
    • Trina Altman
    • Anula Maiberg-Piper
  • SHOP TUTORIALS
    • Hip and SI Joint
    • Neck
    • Foot and Ankle
    • Low Back
    • Shoulders
    • Pelvic Floor
  • PODCAST
  • SUPPORT
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Episode 15: Three! Easy! Rules! About! Research!

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In this episode, Sarah discusses the lima beans of learning: research. But guess what? Reading research doesn’t have to feel like a chore, and the more you understand what different aspects of research mean, the more interesting it becomes.

  • Three easy rules to follow for quoting research as if it’s facts
  • Why we get so excited about some studies – and why we need to pump the brakes
  • How to know the quality – and thus the value – of the research you are reading
  • Why it’s important that movement teachers quote research responsibly and what can go wrong when studies are not good quality

 Reference links:

Power Posing Study

Get Up from Ground Study

Yoga Reverses Osteoporosis Study

WHI Study

YouTube video of SRT test

 

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Filed Under: Research

Episode 14: How to Handle Burnout

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Welcome to Episode 14 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss burnout: what is burnout, how do we avoid it, what do we do when it happens, and why do we see so much of it in the yoga and movement world.

  • Does everyone experience burnout in the same way
  • What does it mean to be emotionally labile
  • Why do so many yoga and movement teachers go through burnout
  • Can a teacher in a big expensive city make a living on group classes?
  • How do we create boundaries that keep us from trying to ‘solve’ our students’ problems?
  • What’s the best kind of relationship to have with your students?
  • Some practical tips to prioritize yourself and preserve your own time
  • What does Work Smarter, Not Harder actually look like?

 Reference links:

I Know How She Does It by Laura Vanderkam

Antifragile: Things that Gain from Disorder by Nassim Talib

 

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Filed Under: Teaching Movement

Episode 13: Should We Teach Alignment?

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In this episode, Laurel discusses whether it’s within a movement teacher’s scope of practice to help people with their posture. Here’s what this episode digs into:  

  • How Laurel formerly identified as an alignment-based teacher and why she no longer does
  • The difference between “default-mode” alignment versus deliberate alignment
  • Why Laurel views alignment less in binary terms of  good v. bad and more as a neutral tool for helping to restore variability as well as influence adaptations toward specific capacities.
  • A 1947 definition of posture from the Posture Committee of the American Academy of Orthopedic Surgeons and why it might need an update.
  • How our beliefs about posture can produce a nocebic effect in our students.
  • How Laurel sees posture and alignment instruction as being something well within a yoga teacher’s scope of practice to offer, but how she also sees movement teachers stepping outside of their scope of practice in providing this instruction, as well. 

 

Reference links:

SITE WIDE SALE

Research Paper: Therapists Perceptions of Optimal Sitting and Standing Posture

Estrogen Matters 

Research paper: To flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain? A systematic review with meta-analysis

Research paper: Posture and time spent using a smartphone are not correlated with neck pain and disability in young adults: a cross-sectional study

Research paper: Is neck posture subgroup in late adolescence a risk factor for persistent neck pain in young adults? A prospective study

Research paper: Clinical measures of foot posture and ankle joint dorsiflexion do not differ in adults with and without plantar heel pain

Article about cortical maps and smudging by Todd Hardgrove: Great New Paper on Targeting the Brain for Treatment of Pain

 

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Filed Under: Pilates, Teaching Movement, Yoga

Episode 12: Movement Fads and Myths with Jules Mitchell

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Welcome to Episode 12 of the Movement Logic podcast! In this episode, Sarah is joined by the one and only Jules Mitchell, to talk about myths and misbeliefs around strength, stretching, and how to really understand how research applies to our teaching.

  • What are other models for movement beyond soft tissue – and can they coexist
  • Does it matter if your teaching still “looks like yoga”?
  • Should you call yourself a movement teacher instead of a yoga teacher?
  • How accurate is it to make claims about strength in yoga? 
  • How teachers misinterpret research and why it’s happening
  • Does age reflect interest in different aspects of yoga
  • Should we still be stretching? Is it possible to overstretch?
  • What movement trends are we moving towards in the future

 

Reference links:

Yoga Biomechanics: Stretching Redefined by Jules Mitchell

Jules Mitchell Website

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

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Filed Under: Interviews, Research, Teaching Movement

Episode 11: Let’s Stop Fragilifying Older People Already

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Welcome to Episode 11 of the Movement Logic Podcast! In this episode, Sarah debunks the commonly held beliefs around aging, strength loss, and frailty, where these beliefs come from, and what we should be doing for people 65+ instead (spoiler: once again, strength training FTW).

  • What is the narrative around falling and why do people become so afraid of it
  • How the fear of falling creates a self-fulfilling prophecy around age-related decline in physical performance
  • When does muscle mass loss start as part of the aging process
  • How strength training improves not just muscle mass but many other aspects of performance including balance

Reference Links:

Quantum Leap Community (Sarah’s mentorship group)

QLC: The Library (Sarah’s recorded classes)

Strength Training for Seniors (book)

Strength Training past 50 (book)

Multicomponent Exercise Program Reduces Frailty and Inflammatory Biomarkers and Improves Physical Performance in Community-Dwelling Older Adults

MRI comparison of active vs sedentary 74 year old

 

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Filed Under: Research, Strength Training

Episode 10: Is there a Right and a Wrong Way to Breathe?

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Welcome to Episode 10 of the Movement Logic podcast! In this episode, Sarah and Laurel tackle the question of whether there is a right or wrong way to breathe, whether or not someone needs help with their breathing, and how to help various populations explore their breath mechanics.

  • The problem with belly breathing
  • Effective tactile cueing to help people to use their diaphragm effectively
  • The problem with cueing people to breathe deeply
  • Why creating a safe space to downregulate the nervous system takes priority
  • Why some people benefit more by externalizing (rather than internalizing) their focus 
  • How to breathe during strength training
  • Breathing and the pelvic floor
  • Pranayama versus cardiovascular endurance training
  • Should we breathe through our nose or mouth?

 

Reference links:

Adam Meakins, The Sports Physio

All about Nitric Oxide

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Filed Under: Breathing

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Join us on Instagram

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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