Movement Upgraded Podcast

DOMs (delayed onset muscle soreness) is that stiff, achy feeling you get a day or two after a particularly intense workout. When we first get into fitness, it's often something that we feel is an immediate "reward" or proof that we did something. Unfortunately, most people assume this is a necessary feeling for every workout and begin chasing it. I'm here to flip that idea on its head and give you a couple reasons why it actually ISN'T something you want to chase 24/7.

As requested on Instagram, Dr. Jen brings Dr. Ryan Hosler back onto the podcast to breakdown Squat University's controversial Instagram post about the Jefferson Curl exercise. We talk about why we didn't like this post, provide some movement education, explain why you likely shouldn't fear this particular exericse, and briefly speak about what the research says about his claims. To wrap up this episide, we provide 3 valuable tips to consider when consuming all social media conent.

Entering a new decade of my life had me reflecting and made me realize this year marks a full decade in the fitness industry. Believe it or not, I was not always a "fitness person"- sure, I loved sports, but not even super competitively. Needless to say, it's been a journey these past 10 years. In this episode, I share 10 of the biggest lessons I've learned over this decade. Fitness has so much to offer us, and that has been made known to me more now than ever before. Tune in to hear these lessons and some of my background in the fitness world and how I ended up where I am today.

We recently returned from a trip to visit family in Indiana and family visits are always filled with lots of questions and requests for advice on rehab, pain, and fitness. Dr. Jen shares two of those stories in this episode to highlight why mobility training is more important than you may realize - even if it's just as simple as daily CARs, how we need to be our own advocates in healthcare, and yet another example of the power of words when it comes to pain & injuries.

There are plenty of coaches and trainers on the internet (and in-person) promoting overly complicated warm-up routines, creating yet another barrier to fitness. Tune in to hear Dr. Jen's thoughts on workout warm-up routines. In this episode, Dr. Jen discusses the exact warm-up routine that she uses herself and for all of her patients & clients.

The menstrual cycle can have huge implications on how you feel on a week-by-week basis, yet no one seems to talk about it. In fact, for many, it was regarded as "taboo" to speak about, despite how much it impacts our lives for our child-bearing years. In this episode, we're breaking down the menstrual cycle, how it can affect your ability to show up in your life, and the frustrations that come with having to silently suffer in a society that freaks out when we say the word "period".

If you struggle with lower back pain, tightness, or chronic lower back injuries, then check this episode out. Dr. Ryan Hosler joins Dr. Jen to discuss everything low back related, including how they assess the lower back, introduce movement into the lower back, and progressively overload the spine to build strength and resilience.

If you have lower back pain or you have been told that you need to work on your core, then this episode is for you. Dr. Ryan Hosler joins Dr. Jen to discuss everything about core stability, including what it is, what it isn't, how to self-assess your own core stability, and how to properly progress your core stability training.

If you've ever wanted to know more about getting better hip mobility, this episode is for you. Dr. Ryan is back on the podcast with Dr. Jen to discuss some important mobility concepts that apply to every joint, give some insight on how we assess hip mobility, and some tips on beginning to work on upgrading your hips. We also chat about hip mobility for squatting. Tune in if you have a hip that needs some love!

Pain is a normal part of being human; we all experience it at some point. Some people experience a lot more of it than others. In this episode, Dr. Jen discusses 3 things that research shows makes us more resilient against chronic pain. Tune in to hear what they are & get a glimpse on why traditional healthcare fails most people in helping them combat chronic pain. If you're nerdy like Dr. Jen and would like to read the paper discussed in this episode, here's the link to download it: "Resilience: A New Paradigm for Adaptation to Chronic Pain" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899321/

In this episode, Jen interviews Dr. Emily Rausch, a chiropractor who specializes in helping pole dancers recover from injuries and build stronger, more resilient bodies. In this episode, you'll learn how (and why) Dr. Emily decided to specialize in working with pole dancers and how she helps pole dancers both online and in-person. Dr. Emily also discusses some of the most common pole injuries she sees and how most pole dancers need to work on strengthening their bodies instead of stretching them.

In this episode, Jen interviews Steph Gaudreau, a strength coach on a mission to help women adequately fuel their fitness pursuits, so they can get strong AF. In this episode, you'll learn some of the most common struggles women deal with when underfueling, how that becomes worse with age, and what you can do to make sure you're fueling enough for your goals.

In this episode, I invited my husband, Dr. Ryan Hosler, onto the podcast to discuss some of the similarities and differences between chiropractors and physical therapists. We discuss why he became a chiropractor, what chiropractic school is like, what an "adjustment" is, and how a good chiropractor should actually be very similar to a good physical therapist because they both follow research and evidence-based practice guidelines.

If you've ever been told that you're "double-jointed" or have excessive flexibility or you work with people who tend to be hypermobile, then this episode is for you. We're covering the two main things to consider when exercising with hypermobility: control & load management.

Getting a diagnosis like osteoarthritis (OA) or being told you have "bone-on-bone" or "wear & tear" perpetuates a sense of fragility and can often leave you feeling hopeless and afraid to exercise or load your body. In this episode, we unpack these phrases, why they're harmful, and what you should consider if you've been given this diagnosis or told these things from a healthcare provider. You may be surprised at what the evidence points to!

I used to think that fitness and exercise were all about discipline and willpower. I thought that all fitness people had some sort of superpower. But, it turns out that's not the case. Tune into this episode to learn 3 ways to leverage your willpower better to get consistent (and stay consistent) with your movement goals.

If you've ever been confused about the terms 'flexibility' or 'mobility' and what they mean, then this episode is for you. Not only will you leave with a better understanding of the differences between flexibility and mobility, but you'll also learn about hypermobility and how mobility training helps to mitigate injuries and improve performance.

Continuing the conversation from Episode 6, we dive into more actionable steps for recognizing and managing stress, especially as it pertains to pain. We dig a little deeper into the ways we can learn to regulate our nervous systems, and I explain my favorite ways to do so.

When I first graduated from DPT school, I had no clue how much of people's pain was related to their overall lifestyle - beyond just how they moved, how flexible they were, or how strong their muscles were. Over the years, I've learned a lot about stress, how it affects our nervous system, and how that relates to pain. This episode covers the intro to understanding these things and is the first of a two part series in understanding how complex pain is and how mindset & stress management can affect the pain & discomfort we experience.

If you've ever been confused about mobility work, then this episode is for you. We discuss what people typically think of when they think about "mobility" and uncover why those aren't necessarily going to get you the results you're looking for. We review what mobility training consists of and how it compares to traditional strength training. We also cover the 3 biggest mistakes people make when pursuing mobility gains.

It is no secret that I am a big proponent of lifting weights- they have so much to offer us. In this episode, we are discussing the main reasons lifting is so important (from a physical therapist's perspective), along with the two things you need to understand about strength training. We also discuss what a typical strength training program looks like.

From chronic ankle sprains to knee surgeries to an ugly plaster back brace to scoliosis "boot camp," I have been through a lot with my body. I am passionate about movement, not just because it's fascinating, but because helping people move better is also deeply personal for me. Learn more by tuning into this episode!

In this episode, we take what we discussed in Episode 1 about goal-setting and apply it to movement-related goals. We'll dicsuss the "Big 4" movement goals that keep our bodies healthy and moving well. We then break down how to funnel those into specific actionable goals based on where you are currently, with a couple of examples. Sometimes we need to move more, and sometimes we need to move better. In this episode, we discuss both and how the pursuit of each should be different.

In this episode, we cover how to think about goals centered around mastering habits, the foundation to building a strong, resilient body that won't hold you back as you age. We cover 1) things to consider when setting goals, 2) creating habits to achieve those goals, and 3) what to do when life throws you a curveball.

In this episode, I introduce myself as well as briefly discuss what this podcast will cover content-wise.