Moving Well Podcast
71 episodes - English - Latest episode: over 5 years ago - ★★★★★ - 32 ratingsThe Moving Well Podcast gives you fitness advice for efficient, effective and pain free exercises. It is brought to you by Janet Sunderland and Nikki Naab-Levy who are both fitness educators for Balanced Body and collectively have 20 years experience in the fitness industry.
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Episodes
Ep 21: Joe Hook | Best strength training practices (part 1)
January 26, 2017 11:00 - 34 minutes - 47.5 MBIn this two-part interview, Janet and Nikki talk with Joe Hook, CSCS and Director of Human Performance, about how to start and sustain a lifting program that will get you results, but also minimizes the risk of injury. In this episode, they cover: What to look for in a resistance training coach The importance of good movement patterning, mobility, posture and breath for heavy lifting Using different forms of exercise for a well rounded fitness program Why different body types (stiff...
Ep 20: Trina Altman | Creating a sustainable yoga practice
January 19, 2017 12:00 - 44 minutes - 61 MBIn this episode, Janet and Nikki chat with Trina Altman, creator of Pilates Deconstructed™, Yoga Tune Up® Teacher Trainer and movement educator, about how to increase longevity and reduce your risk of injury in your yoga practice. They cover: Trina's journey from the corporate and fashion world to teaching movement today How deconstructing yoga poses can give you a better workout and help support a more traditional yoga practice The importance of stability and mobility for reducing th...
Ep 19: Taylor Lamanna | Pilates for spinal cord injuries
January 12, 2017 12:00 - 33 minutes - 46.2 MBIn this episode, Janet and Nikki talk with Taylor Lamanna, Balanced Body Pilates Educator about her experience working with clients with spinal cord injuries through the CR Johnson Healing Center / High Fives Foundation. They discuss: What it means to be a movement optimist How Pilates can compliment the rehab process to help people recover function after a spinal cord injury What a Pilates session for someone with a spinal cord injury might look like Continuing education options (a...
Ep 18: Jenna Dodge | How to train like a professional athlete
January 05, 2017 16:20 - 34 minutes - 47 MBIn this episode, Janet and Nikki chat with Jenna Dodge, MS Health Promotion and Wellness and Certified Health Education Specialist (CHES) about how to train like a professional athlete and improve performance, while reducing your risk of injury. They cover: How a certain amount of asymmetry can make you better at your sport The one thing that high performing athletes do differently in their training to gain a competitive edge (it's not what you think) Why recovery is as important as y...
Ep 17: Molly Courtney | How to become a diet rebel and love yourself
November 19, 2016 02:52 - 40 minutes - 56.2 MBIn this episode, Janet and Nikki chat with Molly Courtney, a Certified Health Coach, Personal Trainer, Weight Management Specialist and diet rebel about why diets don't work and what does when it comes to improving health or losing weight - should that happen to be your goal. They cover: The difference between health coaching and getting a meal plan Weight bias and how it can be counterproductive in helping clients achieve health goals Why outcome based goals can delay progress How ...
Ep 16: Jenna Etzel | How to become a group fitness instructor
November 10, 2016 19:00 - 34 minutes - 47 MBIn this episode, Janet and Nikki talk with Jenna Etzel, National Instructor Trainer for Les Mills US. They discuss the pros and cons of teaching free style group fitness classes vs pre choreographed ones and the difference between taking a training that gives you a base level of knowledge and one that teaches you how to run a class. They also chat about how mindset can influence your success as an instructor and how to avoid injury, overtraining and burnout. Finally, they offer sage wi...
Ep 15: Dr. Ada Wells | Injury prevention for rotational sports
November 03, 2016 04:52 - 27 minutes - 37.2 MBIn this episode, Janet and Nikki talk with Ada Wells, Doctorate of Physical Therapy and sports rehab expert about how to reduce your risk of pain and injury when playing rotational sports (e.g. golf, tennis, running). They cover myths and misconceptions about training for rotational sports, core control versus core strength (plus why you need both) and the most common causes of injury in rotational sports. Additionally, they discuss when to stretch or stabilize something and what parts o...
Ep 14: Paige Raffo, PT | How to come back from an injury
October 27, 2016 12:00 - 24 minutes - 33.7 MBIn this episode, Nikki and Janet sit down with physical therapist, certified Pilates teacher and professional yoga therapist, Paige Raffo to talk about the transition to coming back from an injury, so you don't get re-injured. They cover: How to know if you need to see a medical professional for your pain The different types of pain and injury The typical process of transitioning from rehab back to regular exercise The difference between rehab and post rehab + the roles of the medic...
Ep 13: Heather Umberger | Using play to improve fitness
October 20, 2016 16:22 - 25 minutes - 35.1 MBIn this episode, Nikki and Janet chat with integrative wellness practitioner Heather Umberger, M.S. counseling about the importance of play in movement and how play can be used as a tool to more effectively reach your fitness goals. They discuss how play can improve confidence and create an experience that keeps you wanting to return to an activity (like exercise) rather than avoid it. Heather explains how we've been evolved to use play as a tool to grow learn and develop. She offers tip...
Ep 12: Kyria Sabin Waugaman | Discovering movement potential with Fletcher Pilates
October 13, 2016 06:45 - 18 minutes - 25.1 MBIn this episode, Nikki chats with Kyria Sabin Waugaman, director of Fletcher Pilates International. They briefly discuss the history of Fletcher Pilates, Ron Fletcher’s philosophy of movement and how the Fletcher towel work can be used in post rehab and performance settings. Who was Ron Fletcher? Ron Fletcher studied directly under Joe and Clara Pilates and is responsible for introducing and popularizing the Pilates Method in the West Coast. Ron is known for having evolved the Pilate...
Ep 11: How to exercise with osteoporosis and osteopenia
September 29, 2016 03:09 - 35 minutes - 48.9 MBIn this episode Janet and Nikki discuss practical exercise guidelines and precautions for osteoporosis and osteopenia. They cover the clinical definition, populations who are at risk and ways to increase bone density and reduce the risk of fractures and injury. Areas of the body most vulnerable to bone loss: - Hips - Wrists - Spine Contraindications for osteoporosis: - Loaded flexion - Flexion with rotation - Rotation Exercise suggestions for osteoporosis and osteopenia:...
Ep 10: How much does alignment matter?
August 19, 2016 01:52 - 22 minutes - 30.8 MBWhen it comes to the consideration of alignment, the fitness world tends to be divided. Some professionals are concerned with the act of getting people to move more, while others believe that you can't really get the benefit of moving without being in or close to ideal alignment. So how much does alignment really matter? In this episode, Janet and Nikki discuss how to find a balance between training for good alignment and function and moving for recreation and fun. They cover how loa...
Ep 09: Is soreness the sign of a good workout?
July 17, 2016 19:00 - 25 minutes - 34.5 MBThe phrase "No pain. No gain" has been around since the 80's, but is it true? In this episode, Janet and Nikki discuss the science and myths of DOMS or delayed onset muscle soreness. Looking at the data, they cover: - The definition of DOMS - Common causes of DOMS (surprisingly, it's not necessarily caused by working hard) - How DOMS affects performance in the areas of strength, cardiovascular endurance and flexibility - The relationship between DOMS and sport/fitness related inj...
Ep 08: How to Effectively Train Your Core with a Diastasis Recti
July 16, 2016 08:23 - 26 minutes - 36.6 MBIn this episode, Janet, Nikki & Rebecca discuss the ins and outs of diastasis recti or the separation of the abdominal wall that is often associated with pregnancy, but can occur as a result of other things. They cover: The clinical definition of a diastasis recti Causes of a diastasis recti How to identify a diastasis recti How to reduce your risks of getting a diastasis recti during preganncy The most effective ways to do core training to reduce a diastasis recti What you shoul...
Ep 07: Running on Fumes? How Overtraining Decreases Fitness
July 16, 2016 08:23 - 24 minutes - 33.6 MBIn this episode, Janet and Nikki discuss why recovery is a key component of a well rounded and effective fitness program and how overtraining or not taking enough recovery can decrease your fitness. They cover: - Signs of overtraining - Options for active recovery - The science of recovery and hypertrophy - What actually makes you sore + the science of DOMS - The effect of stress on the nervous system and what that means for your workout
Ep 06: How to Define & Achieve Good Posture
July 16, 2016 08:22 - 22 minutes - 30.8 MBIn this episode, Janet and Nikki discuss how to maintain and create effortless, easeful posture. You’ll learn how to define good posture, what is a neutral pelvis and neutral spine and how to find good standing and seated posture. You’ll also gain some insight on how furniture can influence your posture and pain patterns and what you can do to modify your environment to support better posture and alignment. Janet and Nikki also discuss common culprits in postural deviations and exercises that...
Ep 05: Drop it Like it's Hot! How to Get the Most Out of Your Squat
July 16, 2016 08:22 - 19 minutes - 26.4 MBIn this podcast, Janet and Nikki discuss if it’s okay to butt wink and the difference between training for a functional movement squat and a loaded squat. They answer common squatting questions like if you should squat past 90 degrees and if it’s okay for the knees to go over the toes. Causes of restricted range of motion and pain during squats: - Lack of dorsiflexion/tight ankles - Tight hips Corrective to improve squatting mechanics: - Foam rolling calves and shins - Calf stret...
Ep 04: How to Measure Fitness Without Getting on a Scale
July 16, 2016 08:22 - 19 minutes - 26.8 MBIn this podcast, Janet, Nikki and Rebecca of Soma Pilates discuss how can you measure your fitness beyond the number on the scale and or what you look like. They discuss major fitness benchmarks, fitness guidelines and how much you should really workout. The 5 components of fitness - Body composition - Muscular strength - Muscular endurance - Flexibility - Cardiovascular endurance The difference between muscular strength and muscular fitness Muscular strength is the amount of force a muscle ...
Ep 03: What you should work on when you're pregnant
July 16, 2016 08:21 - 17 minutes - 24 MBOftentimes, new moms hear about all the things they can’t do once they find out they’re pregnant or with a new baby at home. In this episode, Nikki Naab-Levy talks with prenatal and postpartum fitness expert Rebecca Crouse-Roman about the things you should work on when you’re pregnant. 3 things to focus on during and after your pregnancy 1) Shoulder stability and strength After you’ve had your baby, your going to use your arms. A lot. You’ll be holding him or her while breast feeding, pushi...
Ep 02: Do you Pee When you Workout? How to Train your Pelvic Floor
July 16, 2016 08:21 - 24 minutes - 33.2 MBListen on iTunes Listen on Stitcher What is the pelvic floor? The pelvic floor is a hammock of muscles at the bottom of our pelvis that is responsible for keeping our organs from falling out. Both men and women have one. Signs of pelvic floor dysfunction… - incontinence (peeing when you workout) - lack of sexual satisfaction - pelvic organ prolapse Causes of pelvic floor dysfunction… - Childbirth - Muscle imbalance (too much or too little tone) The pelvic floor, breath and core… On the inha...
Ep 01: How to Prevent Running Injuries
July 16, 2016 08:20 - 18 minutes - 24.9 MBRunning has many health benefits such as increased stamina and metabolism. However, it is also associated with a high rate of injuries. In this episode, Janet and Nikki discuss: - The common causes of running injuries like IT band syndrome and plantar fasciitis. - Training strategies for both new and advanced runners that can be used to avoid injury, including the 10% rule, cross training and active recovery - Specific exercises and stretches that you can do to improve hip and upper back mobi...