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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
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Episode 9: What Are the Best Exercises for Strength?

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Welcome to Episode 9 of the Movement Logic podcast! In this episode, Laurel tells you what the best exercises are for strength (for busy people). Here’s what this episode digs into:  
  • Exercise prescription versus program design
  • Training muscles versus training movements
  • 8 different types of movements you can train strength within
  • A simplified list of 4 movements to train strength within
  • Why multi-joint exercises are more bang for your muscles than single joint exercises
  • Why multi-joint muscles also strengthen the torso
  • Do a full body workout rather than a split routine
  • Choose your order of exercises strategically 
  • “Rules” for putting strength exercises in order

 

Reference links:

Train with Laurel in her Virtual Studi0

Train with Laurel one-on-one

Essentials of Strength and Conditioning 

 

Sign up here for the Movement Logic Newsletter for course discounts and sales – our popular Foot & Ankle Tutorial is on sale soon!

Filed Under: Strength Training

Episode 8: A Perimenopause Perspective

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Welcome to Episode 8 of the Movement Logic podcast! In this episode, Laurel is joined by her friend and colleague Trina Altman. Together, Laurel and Trina discuss Trina’s experience with perimenopause. Trina shares her personal story along with tons of resources for women going through this change of life.

  • What is perimenopause?
  • Doctors have a tendency to minimize women’s suffering
  • Brain fog and hot flashes
  • Challenges women face when navigating the medical system
  • Finding a doctor that spends more time with you AND is evidence-based AND is current on the research
  • The Women’s Health Initiative and fear they created around estrogen replacement therapy (ERT) and hormone replacement therapy (HRT).
  • Weight gain and perimenopause
  • Scope appropriate advice for movement teachers working with perimenopausal and menopausal students

 

Guest Bio:

Trina received her training through STOTT Pilates® and is an E-RYT 500. She created Yoga Deconstructed® and Pilates Deconstructed® to show teachers how to take an interdisciplinary approach to foster an embodied understanding of yoga and Pilates in relation to modern movement science.

Trina has presented at Momentum Fest, the International Association of Yoga Therapy Conference, and Kripalu. She also created and taught a Pilates continuing-education course for physical therapists and was part of the faculty for the Brain Longevity conference at UCLA. She was the co-creator of Equinox’s signature program Best Stretch Ever, which utilizes the mobility stick to improve functional range of motion, body awareness, and total body strength.

Trina was a finalist in the Next Pilates Anytime Instructor Competition in 2017. Her work has been published in Yoga Journal, Yoga International, and Pilates Style magazine and her classes have been featured on Yoga International and Yoga Anytime. She is also the author of Yoga Deconstructed®: Movement science principles for teaching, which shows yoga teachers how to integrate modern movement science into their classes and is published by Handspring Publishing.

Reference links:

North American Menopause Society Doctors

If there are no doctors local to you, this website is all telemedicine North American Society Menopause Doctors: https://gennev.com/

Research on HRT and the risk of breast cancer

Estrogen Matters 

Menopause Manifesto

Dr. Heather Hirsch podcast on breast cancer and HRT

Join Trina’s email list and get free somatics sequences to use in your personal practice and teaching 

 

Sign up here for the Movement Logic Newsletter for course discounts and sales – our popular Foot & Ankle Tutorial is on sale soon!

Filed Under: Interviews, Menopause, Research

Episode 7: Is Pain Automatically Bad?

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Welcome to Episode 7 of the Movement Logic podcast! In this solo episode, Sarah tackles the tricky subject of pain, and whether it’s always bad if our clients and students have pain. She discusses the situations in which pain might be acceptable, and gives concrete tools and approaches for you to use with your clients who are having pain. 

  • What’s the difference between acute and chronic pain?
  • When might it be ok – and when would it not be ok – for your students to have pain?
  • How to avoid generating fear for your students around their pain experience
  • How much pain would be acceptable for someone to have?
  • How to tease out different sensations to help your client have greater discernment around what they’re feeling in their body

Reference links:

Smith BE, Hendrick P, Smith TO et al. Should exercises be painful in the management of chronic musculoskeletal pain? A systematic review and meta-analysis. Br J Sports Med 2017;51:1679–87.

Malay MR, Lentz TA, O’Donnell J et al. Development of a comprehensive nonsurgical joint health program for people with osteoarthritis: a case report. Phys Ther 2020;100(1): 127-35.

Explain Pain by David Butler and Lorimer Moseley

Pain is Really Strange by Steve Haines and Sophie Standing

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Filed Under: Pain Science, Research

Episode 6: How Much ‘Should’ You Exercise?

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Welcome to Episode 6 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss the question that seems hard to answer: what is the right amount for people to exercise? We also look at ways to motivate people to want to exercise, and why a lot of yoga asana practitioners end up overdoing it.

  • What are the government guidelines around exercise? Are they useful?
  • How do you get people to stick with exercise long enough to reap the benefits?
  • How do we know how hard to work with strength training – and does yoga count?
  • Why did #yogaeverydamnday become a thing?

 

Reference links: 

CDC guidelines on exercise

1 Rep Max Calculator

 

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Filed Under: Pilates, Research, Strength Training, Yoga

Episode 5: Does Yoga Improve Bone Density?

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Welcome to Episode 5 of the Movement Logic podcast! In this solo episode, Laurel addresses the question of whether or not yoga asana builds bone density, where the belief or claim that it does might have come from, and then concrete, evidenced-based ways to improve bone density, as well as how yoga asana fits into these efforts. Here are specific points discussed:

  • Where did the idea that yoga builds bone density come from?
  • Why is bone density important and why should we want to build it?
  • How do you find out if you have osteoporosis or osteopeonia?
  • Who is most at risk of developing osteoporosis?
  • How does osteoporosis happen?
  • How do bones remodel and become denser, stronger, or more resilient?
  • What activities build bone? 
  • When is the best time to work on building bone?
  • What are the obstacles to building bone?
  • Shoulder older adults lift heavy weights?
  • The LIFTMOR study
  • What role does yoga play in the conversation around bone density?

Reference links:

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Estrogen Matters

The Physio-Network

The LIFTMOR study

 

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

Filed Under: Menopause, Research, Yoga

Episode 4: Feet, Running, and Performance

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Welcome to Episode 4 of the Movement Logic podcast! In this episode, Sarah is joined by her former professor from PT school, Dr. Ben Cornell, to discuss all things feet related from balance to running, and why you might want to start high-fiving the trees when you’re out for a run or a walk!

  • Why shoes and bedcovers cause problems for not only feet but the rest of the body
  • Why plantar fasciitis can be so challenging to treat and heal from
  • How much can we change the bony structure of the foot – and does it matter if we can’t?
  • Why a “window of neutral” is a better goal than a singular “neutral” position
  • Connecting increased foot rigidity to fall risk for older people
  • Why pronation isn’t a dirty word in running and there’s no single way for people to run
  • The importance of giving your students self-efficacy and understanding their motivation

Guest Bio:

Dr. Ben Cornell is an Associate Professor at Mount St. Mary’s University and serves as the Musculoskeletal Clinical Coordinator in the program. He oversees the student-run, pro bono physical therapy clinic at the Union Rescue Mission in Los Angeles which provides physical therapy care to the homeless population. He has 17 years in clinical practice and is a board-certified orthopedic clinical specialist as well as an avid runner.

Reference links:

Born to Run

Sign up here for the Movement Logic Newsletter for course discounts and sales – our popular Foot & Ankle Tutorial is on sale soon!

Filed Under: Interviews, Research

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Podcasts by Topic

  • Breathing
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  • Pilates
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Join us on Instagram

movementlogictutorials

We’re delighted to share @sarahcourtdpt’s new We’re delighted to share @sarahcourtdpt’s new Cancer Resiliency Program for people going through treatment. Read more below! 
•
My Cancer Resiliency Program is here!

This has been a labor of love, and I’m thrilled to finally share it with you.
 
My goal is for as many people as possible to benefit from this program!
 
🔗Learn more at the link in bio

🗣️Share with anyone you think would be interested

📌Save for future use

📫DM me with any questions!
 
 
#breastcancersupport #cancerresearch #yogiswholift #strengthtrainingforcancer #yogaforcancer #pilatesforcancer 
[Video ID: photos of Sarah going through cancer treatment, followed by video clips from her Cancer Resiliency Program. Video is fully captioned.]
Demonizing or evangelizing dosage on social media Demonizing or evangelizing dosage on social media is impossible. You’d need a documentary or book for that.

Dosage is the day-in-and-day-out quantity of loads that almost immediately and simultaneously become an individual’s history of loading and also future capacity for loading.

This history/future determines what they can and cannot, should and should not do next.

But it’s not photographable. It’s not fit for a Reel.

❌ and ✅ hot takes on good/bad form and alignment work much better for eyes on.

This binary communication shapes binary thinking.

Meanwhile, what we’re actually seeing is what someone (often an expert) can demonstrate.

What we’re not seeing is their process to get there.

This hot take advice has nothing to say about the tundra of time we all must trudge across to learn, adapt, and change.

Instead, it focuses on the destination ✅ and paints everything that had to happen before it as ❌.

It tells you nothing about who (within their intended audience) is learning, and what their goal is.

At face value, it’s a teacher performing their preference.
🚩If you haven’t changed your dumbbells since 🚩If you haven’t changed your dumbbells since pre-pandemic, it’s time to bump things up. 

😍Your bones will thank you. 

🐶Love, Pearl
Your nervous system governs everything, even wheth Your nervous system governs everything, even whether or not your bones get stronger.

Since your nervous system really only cares about differences, changing your body’s capability—building stronger bones—is largely about exposing it to something different than it’s used to regularly.

You gotta give your bones a reason to make themselves stronger by sending your body a different kind of a message.

That message is “this is what we do now.  Prepare yourself.”

For bones, that means higher intensity of joint reaction forces (think tendons pulling on bones to move them at joints) or ground reaction forces (think impact you make against the ground with your feet when you land and how that force is transmitted through your whole skeleton.)

Since impact training carries more risk (for some), lifting heavy things should probably come first.

But since lifting heavy weights is a unique skill (it’s not the same capacity OR skill as lifting moderate weights) then logically you should begin by lifting moderate weights. (Light weights won’t make you stronger or increase your bone density.)

Once you are confident with lifting moderate weights, you should lift heavy ones (with the support of a coach, to help you OR just try it.)

Lifting heavy is not dangerous despite what stupid messaging you’ve heard. Yes you should know the basics, but that’s the case for even the most mundane activities like driving and parenting.

What’s dangerous is being afraid of your body. What’s dangerous is protecting it to the point of fragility.

Also, if you think it’s too late to start lifting weights, you’re wrong.

I’m 42. I’ve been lifting weights for about 6 years. In that span of time (where I’m by no means a spring chicken) I’ve gone from feeling like a squat to depth with just my bodyweight (no external load)  was challenging to 5 reps of 140lb barbell back squats.

I’m not even supposed to be good at back squats given my long torso morphology and yet after 6 years of lifting (3 of consistent lifting) I can now squat my bodyweight 5X in a row.

You are capable of more than you think.

But to find out what you are capable of, you often have to do two things.

Begin.

And keep going.
We couldn’t agree more with Movement Logic co-fo We couldn’t agree more with Movement Logic co-founder @sarahcourtdpt:

🗣️If you only ever give your older clients tiny dumbbells, YOU’RE. NOT. HELPING. THEM.
 
Do I need to spell it out for you? Here it is then:
 
❌Weaker = less strong
 
❌Less strong = more likely to lose balance 
 
❌More likely to lose balance = more likely to fall
 
❌More likely to fall = more likely to fracture
 
❌Afraid of fracture = move less, get weaker
 
❌Weaker = less strong
 
And on it goes.
 
➡️You may need to start them at 5lbs, or 3lbs, but they can, and should, progress to heavier loads. The ones that are black. 
 
They need muscle growth and bone density. You know this. So why aren’t you giving it to them?
 
[Video ID: Sarah talking to camera in close up. Video is fully captioned.]
💪Strength training and cancer treatment: do the 💪Strength training and cancer treatment: do they go together?

In the latest episode of the Movement Logic podcast (out now!), 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

👂👂👂Click the link in bio or listen on Apple Podcast, Stitcher, or wherever you get your podcasts!

[Video ID: Sarah discusses the latest Movement Logic podcast episode. Video is fully captioned.]
💥LAST DAY💥 to get the @movementlogictutorial 💥LAST DAY💥 to get the @movementlogictutorials Hip and SIJ Tutorial!

✅Are you ready to break free from limiting thoughts and attitudes towards yoga, movement and pain? 
 
✅Do you want to gain critical thinking skills and nuanced language? 
 
✅Want to feel more confident, energized and inspired in your practice and teaching? 
 
✅✅✅Get the tutorial NOW!! (Link in bio)
👆👆Double tap if you’ve dismissed the foam 👆👆Double tap if you’ve dismissed the foam roller before (we sure have!)
 
➡️Yes, it hurts a lot when you roll your IT Band… 

😆Probably because it’s not doing anything useful!
 
➡️But instead of blaming the tool, what if you changed how you use it? 

✅How about angling it to focus on the lateral quad, or the lateral hamstring instead?
 
➡️Want more guidance? 

😁Check out our new Hip and SI Joint Tutorial and get clear, creative and confident when it comes to addressing the most common hip related issues like:
 
🔹 IT Band Syndrome
🔹 Sciatica/Piriformis Syndrome
🔹 Yoga Butt
🔹 ‘Tight’ hips
🔹 SI Joint Pain
🔹 General Hip Weakness
🔹 And More!
 
With this 5-hour tutorial, you’ll get extensive yet accessible anatomy, biomechanics & kinesiology education, up-to-date pain science, guided strategies and underlying movement science principles and fun, creative & challenging exercises.
 
You’ll also get lifetime access to the content as well as 5 hours YA CEUs.
 
🔗🔗🔗Link in bio for more – but it goes away today (that part’s no joke) so let’s carpe that diem!
 
[Video ID: Sarah talks to and hugs a foam roller. Video is fully captioned.]
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