MOVEMENT LOGIC

Movement Teacher Continuing Education

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 

 

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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 

 

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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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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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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

 

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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

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