MOVEMENT LOGIC

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

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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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

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

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: