Movement Logic: Strong Opinions, Loosely Held

Welcome to Episode 66 of the Movement Logic podcast! This episode is Part 3 of our Dismantling Long and Lean series. In this episode, Sarah and Laurel discuss the origins of Pilates, Barre, and yoga, and the connections between each movement method's origins and the concept of a Pilates body, a Barre body, and a yoga body. In this episode you will learn: * The Pilates origin story, including its clear cut relationship to ballet and the 'dancer body' * The problematic origin of the dancer body in the 1960s in New York and its influence on Pilates and barre * The Barre origin story and the Lotte Berk Method * How Lotte Berk's approach was sanitized for future iterations * Whether the teacher and the teachings can be separated * Laurel and Sarah's experiences with the yoga body in their teacher trainings * Some essential differences between the yoga body and the Pilates or Barre body * What we can all do going forward to dismantle this patriarchal dominance over womens' bodies And more! Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way. Reference Links: Maintenance Phase: Pilates episode [https://podcasts.apple.com/us/podcast/maintenance-phase/id1535408667?i=1000619240021] 1962 Sports Illustrated article [https://robertwernick.org/articles/pilates.htm] The Predatory Genius: what do we do when great artists are also moral monsters [https://www.commentary.org/articles/terry-teachout/the-predatory-genius/#:~:text=It%20became%20Balanchine's%20informal%20policy,or%20out%E2%80%94of%20the%20theater.] Pilates Anytime: What is a Pilates body? [https://www.pilatesanytime.com/blog/more/what-is-a-pilates-body] Lotte Berk Website [https://www.lotte-berk.com/] GX United: The down and dirty history of barre fitness [https://gxunited.com/blog/history-barre-fitness/#:~:text=Barre%20fitness%20first%20took%20shape,'t%20irritate%20the%20injury%E2%80%9D.] NY Times: From Shimmying to Standing on Your Head [https://www.nytimes.com/1972/03/24/archives/from-shimmying-to-standing-on-your-head-ways-of-shaping-up.html?_r=1] The Cut: The Secret Sexual History of the Barre Workout [https://www.thecut.com/2018/01/barre-workout-sexual-history.html] Dance Magazine: The Cult of Thin [https://www.dancemagazine.com/the-cult-of-thin/#:~:text=Despite%20calls%20for%20change%2C%20ballet's%20obsession%20with%20extreme%20thinness%20persists.&text=The%20Four%20Temperaments%2C%20a%20corps,herself%20wasn't%20hungry%20enough.]

Welcome to Episode 65 of the Movement Logic podcast! In this episode, Sarah is delving into the topic of exercising while injured. Should you? Shouldn't you? How do you know when, how much, and what kind to do? She takes you through a decision making strategy that will make this an easier question to tackle next time you are injured. Sarah also made a PDF Injury Decision Tree that you will receive as bonus content if you sign up for the 2024 Bone Density Course Wait List! Caveat: This episode is not medical advice and should not be taken as such. In this episode you will learn: * Acute vs Chronic injuries - what's the difference when it comes to exercise * How different types of injury will impact your movement choices * Your body's mechanism of injury response at a tissue healing level * The tissue healing timeline and what can speed it up or slow it down * The role pain plays in injury and how it's not a 1:1 ratio of injury to pain * Situations where the best option actually is to rest * What types of exercise are best depending on your level of injury * Red flags to keep an eye out for that would require medical intervention And more! Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! It's the only place you'll get a discount on the course. You'll also get the PDF Injury Decision Tree in a future email to the list. Reference links: Episode 1: Movement vs Exercise vs Sport [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000554108939] Episode 30: Mastering Physical Literacy with Dr. Chris Raynor, MD [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000602230916] Episode 62: Make McGill Make Sense [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000648175567]

Welcome to Episode 64 of the Movement Logic podcast! In this episode, Laurel is joined by non-diet kettlebell coach Damali Fraiser to talk about what it means to be an inclusive kettlebell coach. We also discuss why a coach's life experience and skills (and not their body) are their real business card. Finally, we get into silly certification tests that limit diversity in an industry that desperately needs more of it. In this interview you will learn: * Why kettlebells are excellent tools for cultivating strength, power, and endurance. * How the shape of a kettlebell makes it uniquely effective for training stability and moving in multi-planar ways. * What it means to be a non-diet kettlebell coach. * What building body trust means, and how grasping at some ideal, future body can sabotage some people's ability to relate to and trust the body they currently have. * What intersectionality is, and how understanding this concept can help us teach and coach in a way that is inclusive so that more people feel welcome in fitness. * A critical look at a popular kettlebell certification system, StrongFirst, and a test they impose as a barrier to entry for certifying coaches—the 100 kettlebell snatches in 5 minutes test. * How the fitness industrial complex negatively impacts folks who don't conform to societal ideals and what we can do about it. And more! Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! Reference links: Damali Fraiser's website [https://liftoffstrength.ca/about]

Welcome to Season 4 and Episode 63 of the Movement Logic podcast! This is part 2 of a much requested series titled Dismantling Long & Lean. In part 2, Laurel and Sarah discuss the phrase "long and lean" from a science-based, as well as sociological and racial perspective. They cover whether or not you can actually make anyone's body "longer" and/or "leaner" through formats like Pilates and barre. Additionally, they unpack the harm that appealing to this narrowly, aesthetically-idealized body shape has on students and teachers.  You will learn: * Common code words used to show preference for thinness in exercise. * Is there a way to make limbs or muscles longer? * How do we change the shape of muscles? * Can we make muscles tone without making them bulky? * How hypertrophy   works and whether or not Pilates or barre are particularly effective for building muscle. * What does it mean to be bulky versus lean? * The constrained energy model for metabolism and how it explains why exercise is a poor tool for weight loss and why it's more complex than calories in and calories out. * How human metabolism is a product of evolution, not engineering and more like a business on a budget rather than a car that runs on fuel. * How the science of metabolism explains why exercise is so important for long term health and longevity. * Whether building muscle makes you burn more calories at rest. * That fast and slow metabolism doesn't mean what people think it does. * Whether or not you can burn fat specifically from "problem areas" on your body. * How the transatlantic slave trade and the rise of Protestantism influenced the way we think about fatness and thinness. * How fatphobia and a preference for thinness has been used to craft and reinforce racial, sexual, and socioeconomic hierarchies over the centuries. * Why "long and lean" is to the 1990s and 2000s as "white and nordic" was to the 1800s and 1900s. * Why using "long and lean" as a marketing ploy does harm to the teaching profession of Pilates and barre.  And more! Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! Reference links: Episode 60: Dismantling Long & Lean Pt. 1 [https://podcasts.apple.com/us/podcast/episode-60-dismantling-long-and-lean-part-1/id1614469934?i=1000644437847] Burn: New Research Blows the Lid Off How We Really Burn Calories [https://amzn.to/3wnLD1b]… Episode 43: Nutrition Facts vs. Fiction with Dr. Ben House, PhD [https://podcasts.apple.com/us/podcast/episode-43-nutrition-facts-vs-fiction-with-dr-ben-house-phd/id1614469934?i=1000615113744] Fearing the Black Body [https://amzn.to/3SAiNlX]…

Welcome to episode 62 of the Movement Logic Podcast. In this episode, Sarah and Laurel discuss the recent interview of Dr. Stu McGill on Dr. Peter Attia's podcast, The Drive. This interview has sparked a lot of internet commentary, so we're breaking it down for you into what we're calling Make McGill Make Sense. You will learn: * Who are McGill and Attia, and why Attia is interviewing McGill * McGill's rigid (pun intended) views on powerlifters vs yogis and what each group should and should not do * Why McGill "doesn't believe" in non-specific low back pain, a well documented and researched phenomenon * How the biopsychosocial model of pain doesn't exist in his world view * Why his fearmongering and moralizing approach to movement has been so successful * How and why he leans into storytelling vs data around low back pain And more! Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! Links: Episode 29 The Cues We Use Part 1 [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000601062119] Episode 31 The Cues We Use Part 2 [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000603256200] Episode 34 The Cues We Use Part 3 [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000606398152] Episode 45 Injury and Safety in Strength and Yoga [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000616951700] Episode 54 Alignment Dogma: Spine [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000627700757] https://peterattiamd.com/stuartmcgill/ https://www.backfitpro.com/ https://rheumatology.org/patients/joint-replacement-surgery# Lancet Study age of hip replacements [https://pubmed.ncbi.nlm.nih.gov/28209371/] Evidence for an Inherited Predisposition to Lumbar Disc Disease [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3028451/#:~:text=The%20RR%20for%20the%20development,to%20develop%20lumbar%20disc%20disease.] Adam Meakins on Instagram [https://www.instagram.com/reel/C3LC_vTM3VJ/?igsh=dTExMXRmeXF5Z3Ey] McGill Big 3 on YouTube [https://www.youtube.com/watch?v=NA1Ve7FWqTY&list=RDQMpgkbSVn9g3c&start_radio=1]

Welcome to Season 4, Episode 61 of the Movement Logic podcast! In this episode, Laurel explores whether strength training alone suffices for health and longevity. She compares training stress, intensity, and adaptations of strength training versus high intensity interval training (HIIT) versus cardiorespiratory endurance training. Discover how both HIIT and cardio are forms of conditioning, and why both strength and conditioning are necessary "weekly human maintenance habits" for preventing chronic disease and promoting longevity. Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! You will also learn: * What counts as exercise? * Does HIIT promote strength or cardiorespiratory endurance or both? * What is aerobic versus anaerobic conditioning? * What role does cardiorespiratory fitness play in our strength gains and what role does strength play in our cardiorespiratory fitness gains? * How strength training, HIIT, and cardio compare when considering the following: typical length of a session, work to rest ratios, relative intensities, common limitations to performance, and the specific adaptations each promotes. * Is strength enough for health and longevity? * Is walking conditioning? * Can the fatigue cost of HIIT interfere with our ability to exercise enough throughout the week? * What should we pay attention to specifically if we want to build strength with HIIT? * What's the best way to structure weekly strength and conditioning workouts, specifically when we want to do both on the same day? Reference links: Episode 6: How Much 'Should" You Exercise [https://podcasts.apple.com/us/podcast/episode-6-how-much-should-you-exercise/id1614469934?i=1000569752396] CDC guidelines on exercise [https://www.cdc.gov/physicalactivity/basics/adults/index.htm] Talk test [https://www.cdc.gov/physicalactivity/basics/measuring/index.html#:~:text=A%20way%20to%20understand%20and,affects%20heart%20rate%20and%20breathing.&text=The%20talk%20test%20is%20a%20simple%20way%20to%20measure%20relative%20intensity.] High-intensity interval training for health benefits [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/]… Episode 37: Plyometrics—Get More Bang For Your Bones [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/] Episode 46: How Often Should You Strength Trainlll? [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000617814442] Episode 32: Load & Volume [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000604260759]… Episode 9: What Are The Best Exercises for Strength? [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000574860372] Episode 23: Do We Really Need 10,000 Steps…? [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000574860372]

Welcome to Season 4 and Episode 60 of the Movement Logic podcast! In this much requested first part of a three-part episode series, Laurel and Sarah discuss the phrase long and lean from a historical and sociological perspective. They cover the idealized image of women through art with a historical gaze, then unpick the narrative around becoming long and lean, how diet and exercise became front and center for this impossible ideal, and where we are today with social media, photoshop, and AI in the mix. You will learn: * How bad Medieval artists were at drawing human bodies * How the Renaissance ideal form was the exact opposite of long and lean * "Ideal" female forms through the 20th and 21st centuries * The inherent misogyny, internalized anxiety, and social pressure of long and lean * Whether the diet and exercise boom of the 1980s had anything to do with health * Why GOOP is indeed a four letter word * How 'problem areas' keep us busy objectifying our bodies and how this is a feature of our modern capitalist society And more! Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024! Reference links: The Toast Looks Back: The Best Of Two Monks [https://the-toast.net/2016/06/15/the-toast-looks-back-the-best-of-two-monks/] Met Museum [https://www.metmuseum.org/blogs/teen-blog/renaissance-portrait/blog/the-ideal-woman#:~:text=Poetry%20written%20by%20the%20fourteenth,skin%2C%20and%20a%20long%20neck.] https://greatist.com/grow/100-years-womens-body-image#1 https://www.worldometers.info/weight-loss/ Diet Drugs [https://www.nature.com/articles/nm0612-843#:~:text=The%20mid%2D1990s%20then%20saw,over%20serious%20heart%20valve%20problems.] Fitness in the 80s [https://ussporthistory.com/2015/01/08/exercise-and-american-culture/#:~:text=As%20a%20result%2C%20nearly%20seven,80s%20%E2%80%9Cthe%20fitness%20decade.%E2%80%9D] https://fitisafeministissue.com/2014/10/01/cankles-more-broken-body-parts-you-can-feel-bad-about-or-please-lets-just-stop/ https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/news/a37546/problem-areas-your-body-fat-explained/ Latoya Shauntay Snell [https://www.instagram.com/iamlshauntay?igsh=MTJtMWZtdXR1eDgxbA==] Roz the Diva [https://www.instagram.com/rozthediva?igsh=YXowZ2kwYzRmcHNr] Roz was a guest in our podcast - listen here [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000580153924] @fatbodyPikates [https://www.instagram.com/fatbodypilates?igsh=MXJiZ2tkbTE5ZW0zcg==] Damali Fraiser [https://www.instagram.com/damali.fraiser?igsh=bXFveG1jcGswd3Rn]

Welcome to our supersized Episode 59 of the Movement Logic podcast and the final episode of Season 3! In this episode, Laurel and Sarah discuss certifications for movement professionals. Are they necessary? Are they useful? Do they help promote you, or just the brand? Should you be focusing on it so much? You will learn: * Do certifications in the movement industry function to a means to ensure quality control and accountability the way that the equivalent does in a regulated industry * Do the tests measure meaningful and important qualities of a movement teacher or do they measure what is easy to measure * What are some drawbacks to certifications * What are some positive aspects of certifications * The differences between regulated and unregulated industries * Does promoting a course as 'safe' require any proof in an unregulated industry? * Can a certification course really claim to be a safer form of movement than any other? * Why are many teachers looking for certification in their continuing education classes? * The value of longer form, apprentice/student to teacher/mentor relationship versus a weekend training * That Yoga Alliance is not the evil overlord that so many seem to think it is * Does having letters after your name make you more credible or trustworthy? Episode 48: Alignment Dogma - Pelvis [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000623137543] Episode 54: Alignment Dogma - Spine [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000627700757] Episode 58: Alignment Dogma - Shoulders [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000630929460] Visit our website www.movementlogictutorials.com [http://www.movementlogictutorials.com/] for more paid and free education! Get on our mailing list [https://mailchi.mp/d08a96952bc5/movement-logic-newsletter-sign-up] to be kept in the know about upcoming courses.

Welcome to Season 3 and Episode 59 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the shoulders from the yoga, Pilates, and strength training worlds. We also discuss how given the fact that shoulder joint is a "complex" of many bones and joints, it's much more useful that teachers keep their approach to teaching this area as simple as possible (and stop micro-managing their students shoulders!) You will learn: * The bones and joints of the shoulder joint complex * Mant shoulder "fun facts" * The directions of movement of the shoulder * What horizontal abduction and adduction are * What scapular tilt/winging is and why it's not a problem * How scapular movement often mirrors where we are reaching our hand to * What scapulohumeral rhythm is * That the shoulder blade's path across the rib cage is curvilinear. * Simplifying how we talk about shoulder movement and function to either a push or a pull. * The relationship between shoulder posture and alignment and shoulder pain and injury * How it's hard to think scientifically and very human to think un-scientifically * Why "shoulders back and down" is often (but not always!) an inefficient and counter-productive way to cue the shoulders * Why micromanaging shoulder posture doesn't change posture long term. * Why "fixing" someone's alignment in chaturanga doesn't help them acquire the strength they'd need to build to be able to do chaturanga with optimal alignment * How scapular dyskinesis and scapular winging are different * The fine line between using movement to solve movement problems (which is inside of a movement teacher's scope of practice) and then diagnosing problems for students and prescribing movement to fix it (which is outside of a yoga teacher's scope of practice.) * How upper and lower cross syndrome is an outdated (but still very influential) model for explaining posture and offering solutions to that posture. Visit our website www.movementlogictutorials.com [http://www.movementlogictutorials.com/] for more paid and free education! Get on our mailing list [https://mailchi.mp/d08a96952bc5/movement-logic-newsletter-sign-up] to be kept in the know about upcoming courses. Check out our Movement Logic Shoulders Tutorial [https://movementlogictutorials.com/movement-logic/shoulders/] Shoulder Girdle Video [https://movementlogictutorials.com/wp-content/uploads/2023/08/Shoulder-Girdle-Video.mp4] Note: we cannot source the origin of this video. If you know the origin, please let us know! Arthroscopic subacromial decompression for subacromial shoulder pain… randomised surgical trial [https://pubmed.ncbi.nlm.nih.gov/29169668/] Subacromial decompression surgery for rotator cuff disease [https://pubmed.ncbi.nlm.nih.gov/30707445/] Acromiohumeral distance and supraspinatus tendon thickness in people with shoulder impingement syndrome… [https://pubmed.ncbi.nlm.nih.gov/34852803/] Scapular dyskinesis [https://www.youtube.com/watch?v=ordE_6L3P0U]

Welcome to Episode 57 of the Movement Logic podcast. In this episode, Laurel and Sarah discuss the fact that lifting heavy is not automatically a strength sport and that more people would feel invited to lift heavy if the media didn't fixate so much on barbells as equipment for large, young, competitive male lifters and instead represented people that look more like everyone else and shared goals beyond competitive ones. You will learn: * The difference between powerlifting, Olympic weightlifting, body-building, and lifting heavy weights. * Why large, young men are over-represented in the media's depiction of lifting heavy weights, and how this has been a deterrent to other groups of people (especially older women) who potentially have more to gain from lifting heavy weights than large, young men do. * How competitive athletes often have to take their training to extreme levels, but how everyone else who wants to see enormous benefits to their health can train with a far more moderate approach. * Sarah and Laurel's first impression of lifting heavy weights growing up. * How being an elite athlete can often mean sacrificing non-insignificant aspects of health. * How when women start lifting weights they also start saying no to toxic bullshit in their lives. * Risk of injury is often higher amongst more experienced/elite lifters. * How women's fear of getting "bulky" is understandable given that in our patriarchal society, women are often rewarded for a small and thin appearance. * Ironically lifting heavy, despite what conventional wisdom might have us believe, is not typically the best way to bulk up. * Everyone assumes that old age means getting frail, gaining weight, and becoming less capable, but it absolutely does not need to. * Standing up out of a chair becomes a non-issue if older people are regularly squatting heavy. Sign up for our Bone Density Course: Lift for Longevity [https://movementlogictutorials.com/bone-density-course-lift-for-longevity/] before the October 8th deadline! A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants [https://pubmed.ncbi.nlm.nih.gov/30370310/] Episode 1: Movement vs Exercise vs Sport [https://podcasts.apple.com/us/podcast/episode-1-movement-vs-exercise-vs-sport/id1614469934?i=1000554108939] Episode 16: Training the Non-Traditional Athlete with Rosalyn Mayse, AKA Roz the Diva [https://podcasts.apple.com/us/podcast/episode-16-training-the-non-traditional-athlete/id1614469934?i=1000580153924] Episode 45: Injury and Safety in Strength and Yoga [https://podcasts.apple.com/us/podcast/episode-45-injury-and-safety-in-strength-and-yoga/id1614469934?i=1000616951700] Episode 11: Let's Stop Fragilifying Older People Already [https://podcasts.apple.com/us/podcast/episode-11-lets-stop-fragilifying-older-people-already/id1614469934?i=1000576369280] Does Menopause Cause Weight Gain? [https://www.deconstructnutrition.com/does-menopause-cause-weight-gain/]

Welcome to Episode 56 of the Movement Logic podcast. In this episode, Sarah is talking about hypermobility, and what if any connection exists between hypermobility and osteoporosis. You will learn: * Hypermobility, EDS, and Marfan's Syndrome, explained * Is there any agreement in the research around hypermobility and osteoporosis * Why research quality always matters when we're trying to determine a connection between conditions * What does 'statistically significant' mean and why it matters for research * What criteria matter when we're looking at research studies * Why hypermobile people should be lifting heavy weights, regardless of what the research shows Alison Lloyd Instagram [https://www.instagram.com/pilates.alison.lloyd/] Prevalence of generalized joint hypermobility, musculoskeletal injuries, and chronic musculoskeletal pain among American university students [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6744937/] Beighton Scale [https://www.physio-pedia.com/Beighton_score#:~:text=The%20maximum%20score%20for%20ligament,%2C%20Klemp%20et%20al%201984).] Hospital Del Mar Scale [https://irispublishers.com/arar/pdf/ARAR.MS.ID.000502.pdf] Ehlers-Danlos Society [https://www.ehlers-danlos.com/what-is-eds/] The Marfan Foundation [https://marfan.org/conditions/marfan-syndrome/] Hypermobility syndrome increases the risk for low bone mass [https://pubmed.ncbi.nlm.nih.gov/16311714/] The Relationship of Joint Hypermobility, Bone Mineral Density, and Osteoarthritis in the General Population:The Chingford Study [https://www.jrheum.org/content/30/4/799] Ultrasonographic, axial, and peripheral measurements in female patients with benign hypermobility syndrome [https://pubmed.ncbi.nlm.nih.gov/10908410/] Bone Disease in Patients with Ehlers-Danlos Syndromes [https://pubmed.ncbi.nlm.nih.gov/32162201/] Sign up for our Bone Density Course: Lift for Longevity [https://movementlogictutorials.com/bone-density-course-lift-for-longevity/] before the October 8th deadline!

Welcome to Episode 55 of the Movement Logic podcast. In this episode, Laurel answers two questions that she gets regularly from folks online. They are: How can I get started with strength training? And, how can I "learn more about" strength training? Spoiler: the best way to get started with strength training (the doing and the teaching) is by…wait for it…strength training! In this episode you will learn: * The three most important elements of strength training—exercise technique, programming, and coaching. * Why yoga and Pilates teachers are already generally well-versed in exercise technique, but without the added component of external load and the goal of strength. * Yoga and Pilates teachers are typically not well-versed in programming, which is how we apply the principle of progressive overload to work toward building strength. * Coaching is key for deep understanding of both exercise technique and programming. * Laurel's evolution from teaching yoga to becoming a strength coach. * The plusses, minuses and trade-offs of DIY program templates, group classes, one-on-ones, and more. * How yoga and Pilates teachers are accustomed to learning in a live, follow along format, and given then, how it can be a rude awakening to discover that programs in strength are often delivered in PDF format and personal trainer certifications mostly ask you to read a textbook and pass a test. * Why personal trainer certifications do not provide very much practical know-how for how to be a personal trainer. * How the Bone Density Course: Lift for Longevity delivers on the three most important elements of getting started with strength and learning about strength training—exercise technique, programming, and coaching. * How the CSCS is widely considered the gold standard of personal trainer certifications but that it almost exclusively caters to competitive athletes (who make up a fraction of people who resistance train.) * How being a dedicated student of the thing you eventually want to teach is the most valuable way to prepare yourself to actually teach something. * How strength is defined, the systems in the body involved, and what the main adaptations (or changes) to your body are when you build strength. * That we can be strong in many ways,so it's helpful to have a specific performance goal. * Why specific, performance goals are the best way to reach health and aesthetic goals. Sign up for our free info session [https://mailchi.mp/f5f08d48b405/liveqanda] all about our Bone Density Course: Lift for Longevity Thursday, Sep. 22nd 12 PT/ 3 ET Sign up for our Bone Density Course: Lift for Longevity [https://movementlogictutorials.com/bone-density-course-lift-for-longevity/] before the October 8th deadline! We won't be offering this for another year. The NSCA textbook is used to study for the CSCS - Essentials of Strength and Conditioning [https://amzn.to/3bG1AWv] Effect of Online Home-Based Resistance Exercise Training on Physical Fitness, Depression, Stress [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9914297/]… Association of Efficacy of Resistance Exercise Training With Depressive Symptoms [https://pubmed.ncbi.nlm.nih.gov/29800984/]…

Welcome to Season 3 and Episode 54 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the lower back, upper back, and neck from the yoga, Pilates, and strength training worlds.  You will learn: * That the spine is made up of over 360 joints so maybe we should move it in all the ways (instead of keep it neutral all the time). * That people are really bad at determining what position the spine is in just by observing (says research). * That movement variety and movement preparation > "fixing" someone's alignment in a movement. * Most yoga teachers never learn how to help their students progressively overload the strength they'd need to actually do the poses they teach. * Pain causes people to adopt certain postures, but then what happens is people often flip this in their mind and say that it's the person's suboptimal posture that caused them the pain. * Posture neither causes nor predicts pain (says science.) * Lumbar flexion is demonized while sitting (don't schlump) or bending forward (don't round your back!) but research has been unable to connect flexing the lumbar spine in these scenarios with low back pain or injury. * Deadlifting and squatting have been fearmongered to people who flex their lumbar spines in these exercises, but laboratory equipment has shown that even when it looks like someone has a neutral spine in these exercises, their lumbar spine is actually quite flexed. * Any exercise is better than no exercise for low back pain, but no particular exercise is better than any other for low back pain. * Why thoracic/upper back "hyper" kyphosis (a rounded upper back) is not a pathology. * That back-bending is probably just flat bending in the thoracic spine. * That "tech neck" does not predict neck pain. * The neck is not a crane, and so we cannot apply the same physics to predict how a forward neck will respond to holding the load of the head forward of the body that we'd use to predict how a crane will respond to holding a load forward of its foundation. * People who force their necks to be neutral have more pain than people with tech neck posture. Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th with 30 day replay Research mentioned in this episode: Spinal Degeneration in Asymptomatic Populations [https://www.ajnr.org/content/36/4/811.short] Intervertebral disc herniation: studies on a porcine model [https://pubmed.ncbi.nlm.nih.gov/11114441/] To flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain? [https://pubmed.ncbi.nlm.nih.gov/31775556/] Arthrogenic neuromusculature inhibition: A foundational investigation of existence in the hip joint [https://www.sciencedirect.com/science/article/abs/pii/S0268003312002719] Effects of load on good morning kinematics and EMG activity [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4304869/] Posture and time spent using a smartphone are not correlated with neck pain [https://www.researchgate.net/publication/345845802_Posture_and_time_spent_using_a_smartphone_are_not_correlated_with_neck_pain_and_disability_in_young_adults_A_cross-sectional_study] Is neck posture subgroup in late adolescence a risk factor for persistent neck pain in young adults? [https://pubmed.ncbi.nlm.nih.gov/33444448/]

Welcome to Episode 53 of the Movement Logic podcast! In this episode, Sarah and Laurel dissect a few research papers that studied the effects of various rest periods between loading bone, and how these rest periods can impact the efficacy of our bone density building. You will learn: * Osteoblasts and osteoclasts, defined * Why bone building reminds Sarah of Fraggle Rock * What does your bones' mechanosensitivity have to do with its response to load * Why bone cells remind Laurel of herself (they're easily bored) * What parameters create an osteogenic response in bone cells * Why yoga, Pilates, and other bodyweight exercise will never be enough to generate progressive bone building * What makes a good study (hint: having a control group matters) * What is cellular accommodation and why does it rely on path dependence * Where bones get the most input for the changes they make * How do we take advantage of periodization and programming for greatest effect * What is a training block and how should you use it for your workouts Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th with 30 day replay Cellular accommodation and the response of bone to mechanical loading [https://www.sciencedirect.com/science/article/abs/pii/S0021929004004129?via%3Dihub] Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off [https://www.sciencedirect.com/science/article/abs/pii/S8756328204004697?via%3Dihub] Recovery periods restore mechanosensitivity to dynamically loaded bone [https://pubmed.ncbi.nlm.nih.gov/11606612/]

Welcome to Season 3, Episode 52 of the Movement Logic podcast. In this episode, Laurel and Sarah are joined by seven other guests for a panoramic, multi-perspective answer to the question "why don't more women lift weights?" Our seven guests (all of whom are movement professionals) weigh in on their previous objections to strength training. Of course they also share their impetus for starting to lift, and how it changed their lives. Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th with 30 day replay. Sign up here [https://movementlogictutorials.com/bone-density-mini-course/] for our Free Barbell Mini-Course + our Free Barbell Equipment Guide Our guests on Instagram: Maryann Thompson @maryannthomsonpilates [https://www.instagram.com/maryannthomsonpilates/] Diana Romero @insprana.yoga [https://www.instagram.com/insprana.yoga/] Naomi Gottlieb-Miller @conscioushealthymama [https://www.instagram.com/conscioushealthymama/] Lisa Schwarcz Zlotnick @lisazlotnick [https://www.instagram.com/lisazlotnick/] Kathy Dodd @kdnaturalyoga [https://www.instagram.com/kdnaturalyoga/#https://www.instagram.com/kdnaturalyoga/] Trina Altman @trinaaltman [https://www.instagram.com/trinaaltman/] Alex Ellis on Instagram @hollaformala [https://www.instagram.com/hollaformala/#https://www.instagram.com/hollaformala/] on Tik Tok @aewellness [https://www.tiktok.com/@aewellness] Episode 47: Our Oopsie Stories from the Teaching Trenches [https://podcasts.apple.com/us/podcast/episode-47-our-oopsie-stories-from-the-teaching-trenches/id1614469934?i=1000618585101] Sarah's barbell equipment Post 1 [https://www.instagram.com/p/CofI6ElDNTf/] and Post 2 [https://www.instagram.com/p/CwVHoLpKMv8/] on Instagram Books about fitness culture: Deconstructing the Fitness-Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American Culture [https://www.amazon.com/stores/Justice-Roe-Williams/author/B0C3JFNJNH?ref=ap_rdr&store_ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true] Butts: A Backstory [https://www.amazon.com/Butts-Backstory-Heather-Radke-ebook/dp/B09JPH9LCQ/ref=sr_1_1?crid=WCZBAE0LYP8I&keywords=butts+a+backstory&qid=1692961830&s=digital-text&sprefix=butts+a+backstory%2Cdigital-text%2C240&sr=1-1] Fit Nation: The Gains and Pains of America's Exercise Obsession [https://www.amazon.com/Fit-Nation-Americas-Exercise-Obsession/dp/022665110X/ref=asc_df_022665110X/?tag=hyprod-20&linkCode=df0&hvadid=564798395279&hvpos=&hvnetw=g&hvrand=4079435824859494925&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9012716&hvtargid=pla-1647149410469&psc=1]

Welcome to Episode 51 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss myths around osteoporosis and osteopenia, including why yoga and Pilates are poor choices for bone building (yes, we'll talk about THAT study, again) and ultimately how weight training and impact training are both safe options when applied with the proper dosage and programming. You will learn: * Osteoporosis and osteopenia, defined * Why so many people with osteoporosis are afraid of falling * What the fear-mongering messaging around osteoporosis is disempowering people with osteoporosis * Why strength training is not only tolerable for people with osteoporosis, it's essential * How no progressive overload in weight training is like staying in kindergarten forever * Why the myth that yoga reverses osteoporosis from the Fishman study prevails to this day, and why this is proof that we need to keep a critical eye about research * Why the Fishman paper does not prove what it claims to prove * How yoga asana might help bone density for a very short time, but strength and impact training are your best bets overall * What is cellular accommodation and what does it mean for your bone density building * Types of movement classes for osteoporosis and their respective claims around their safety and efficacy * Is Osteosteong a good choice to build bone density? * Do Osteostrong's claims match up with what research has found so far? And more! Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th with 30 day replay Episode 5 Does Yoga Asana Build Bone Density? [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000568973046] Episode 38 Got Bones? Yoga Asana Isn't Enough [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000610717217] Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/] https://osteostrongla.com/ BonES Lab at University of Waterloo Video Questions Efficacy of Osteostrong Program [https://www.youtube.com/watch?v=iuXEAEfR2FY] Is OSTEOSTRONG Misleading Vulnerable People Regarding Claims of High Increases in Bone Density? [https://www.youtube.com/watch?v=I3C2QY5Rogs] High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial [https://asbmr.onlinelibrary.wiley.com/doi/10.1002/jbmr.3284]

In this episode, Laurel and Sarah discuss bracing and breathing. Why are we all so confused about our breathing mechanics and convinced we're doing it wrong, no matter what we're doing? When is the right (and wrong) time to brace when lifting something? What's the difference between bracing and bearing down? And is navel to spine even doing what we think it's doing? You will learn: * Is there a right and a wrong way to breathe * How social media influences our sense of right and wrong breathing * Breathing vs bracing in yoga, Pilates, and strength training * Common postural tension that can impact breathing * Sarah's favorite injury * How Sarah teaches breathing in the clinic * Anatomy of breathing * What bracing for a heavy lift actually entails (hint: it's not bearing down) * When to use bracing in strength training * The value of trunk stability and what navel to spine is actually doing * Whether pranayama techniques should be done all the time * How to cue diaphragmatic breathing * Whether pranayama is the most efficient way to challenge the cardiovascular system and increase breath capacity And more! Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th 10am PT/1pm ET with 30 day replay Season 1 Episode 10 [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000575618805] Is there a Right and a Wrong Way to Breathe? Season 1 Episode 19 [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000582377388] Oh NO! Nose Breathing and Nitric Oxide Email Apnea [https://www.mindful.org/email-apnea-is-real-heres-how-to-breathe-better-at-work/] article

Welcome to Season 3 and Episode 49 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss the common tendency for people (not just women) to under load when lifting weights to build muscle and strength. In fact, it's likely a slight majority of people in the gym are either not lifting heavy enough or taking sets close enough to failure to make changes to their muscle mass or strength! You will learn: * If left to their own devices, the average lifter gravitates toward sets of 10 with 50-55% of a 1 repetition max, which would not be stimulating enough to make a change to muscle mass or hypertrophy. * That research has shown people are likely to leave too many reps in reserve (ending the set too soon) and why this will not make your muscles bigger or your body stronger. * That research has shown that a slight majority of people select weights that are too light for a given rep range and why this will not make your muscles bigger or your body stronger. * That if a slight majority of people with access to a fully equipped gym are prone to underloading, then people working out at home with more limited equipment might be even more prone to underloading. * How heavy, moderate, and light loads are defined according to exercise science. * A working definition of "serious lifters" which is people who track their workouts and correctly apply the principle of progressive overload to their training protocol. AKA, people who see results from their training! * How laundry detergent can explain why people are so stuck on doing 3 sets of 10. * How strength training is a lot like yoga in that it is literally ALL about listening to your body. * How feelings can explain the tendency to underload, like avoiding feelings of discomfort or avoiding feeling embarrassed if you cannot lift a weight successfully. * Getting close to failure is key for success in strength training. * That healthy boundaries for women includes learning your no, but also learning your yes, especially when it comes to saying yes to loading sufficiently to build muscular strength and bone density. Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th with 30 day replay Article by Stronger By Science - Most Lifters Train Too Light [https://www.strongerbyscience.com/research-spotlight-train-light/] Self-Selected Resistance Exercise Load: Implications for Research and Prescription [https://pubmed.ncbi.nlm.nih.gov/29112055/] Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis [https://pubmed.ncbi.nlm.nih.gov/35790622/] Episode 32: Load & Volume: When is Enough Enough? When is it Too Much? [https://podcasts.apple.com/us/podcast/episode-32-load-volume-when-is-enough-enough-when-is/id1614469934?i=1000604260759] Episode 39: RPE, 1 RM, 3 sets of 10, oh my? [https://podcasts.apple.com/us/podcast/episode-39-rpe-1-rm-3-sets-of-10-oh-my/id1614469934?i=1000611570074]

Welcome to Season 3 and Episode 48 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the pelvis from the yoga, Pilates, and strength training worlds. We also discuss how correlating pelvic position with safety or pain is not backed by research, and thus what value teaching pelvic alignment may or may not have. You will learn: * Natural variations on the AFAB and AMAB pelvises * How there's a variety of ideas on where neutral pelvis is, which tells us that nobody knows what a neutral pelvis actually is * That anterior pelvic tilt is not a pathology and we need to stop acting like it is * Alignment cueing has value - let's not throw out the baby with the bathwater * What place does mula bandha have in our pelvis * Literally, where is mula bandha as there seems to be no agreement * Is "butt wink" a bad thing or an inevitable thing? * What does "navel to spine" actually do to the pelvis * Ultimately, how should we be thinking about our students' pelvic alignment and how much do we need to be doing about it Sign up here [https://mailchi.mp/54c710cd43dd/livestrengthclass] for the Live Strength Training Webinar on Sept 14th with 30 day replay Laurel's Body of Knowledge Course [https://laurelbeversdorf.com/body-of-knowledge-hip-joint/] Movement Logic Hip and SI Joint Tutorial [https://laurelbeversdorf.com/body-of-knowledge-hip-joint/] Movement Logic Pelvic Floor Tutorial [https://laurelbeversdorf.com/body-of-knowledge-hip-joint/] 4 Types of AFAB Pelvis [https://www.healthline.com/health/types-of-pelvis#pictures] Paul Grilley Bone Images [https://www.paulgrilley.com/bones#] IG post comparing Sarah and Laurel's internal and external hip rotation  [https://www.instagram.com/reel/CkGUlUgDD5C/] Matthew Remski's  Practice And All Is Coming: Abuse, Cult Dynamics, And Healing In Yoga And Beyond [https://www.amazon.com/Practice-All-Coming-Dynamics-Healing-ebook/dp/B07WHRGNHR/ref=sr_1_1?crid=1JAAE5JYGHCEN&keywords=practice+all+is+coming&qid=1690684545&sprefix=practice+all+is+coming%2Caps%2C155&sr=8-1] uncovers rape and sexual assault by Ashtanga Yoga's creator Pattahbi Jois on his teachers and students Study showing 75-85% of people have anterior pelvic tilt and no pain [https://pubmed.ncbi.nlm.nih.gov/21658988/] Anterior tilt not correlated with low back pain [https://pubmed.ncbi.nlm.nih.gov/12589669/] Lumbar lordosis not correlated with low back pain [https://pubmed.ncbi.nlm.nih.gov/28476690/]

Welcome to Episode 47 of the Movement Logic Podcast—our last episode of season 3! In this episode, Laurel and Sarah reflect on their most cringe stories from the teaching trenches and the big and small lessons they learned from them. You will belly laugh at their mistakes, and also learn vicariously through them!. DISCLAIMER: the language in this episode gets a little salty so you may want to listen when there are no children around. You will learn: * That making mistakes is a crucial part of getting better at something, and in fact if you aren't making mistakes, you probably aren't learning as much as you could be. * Why Laurel dislikes the phrase "in the trenches" to describe teaching weekly classes or privates. * Why the only way to learn how to teach skillfully is to teach—and there will (or must be) mistakes! * The difference between people who are excellent versus mediocre at something often comes down to how many mistakes they made—people who are excellent at what they do have often made a lot of mistakes and have learned from them! * What Sarah's oopsie taught her about what she was looking for in a studio to teach for, as well as what kind of teacher she actually wanted to be. * How the concept of somatic dominance helps both Laurel and Sarah better understand their mistakes in retrospect, and how much the yoga and fitness community has changed (and hopefully continues to change) on a systemic level since. * Mistakes often involve multiple different lessons, some of which can be learned immediately, and others that might take years or decades for us to realize. * That shame is a normal human emotion, we can experience shame while also not letting it shape our identity and prevent us from learning and growing. * The mistake that taught Laurel she was teaching people not poses. * How making big mistakes can sometimes fast track really important lessons that might have otherwise taken much longer to learn. * How story-telling can transform shame and help you process what happened in a healthy way. Episode 36: Somatic Dominance [https://podcasts.apple.com/il/podcast/episode-36-somatic-dominance/id1614469934?i=1000608543727] Get our Free Bone Density Mini Course [https://mailchi.mp/7f8f6c17b670/barbellguide] — OFFER ENDS JULY 9th! Follow us at @movementlogictutorails on Instagram [https://www.instagram.com/movementlogictutorials/]