Movement Upgraded Podcast

If you're convinced you won't actually make progress unless you're tracking your RPE, logging your reps in reserve, or hitting an exact percentage of your max, this episode for you. We've been taught that getting stronger depends on nailing the numbers, but I'd like to offer an alternative perspective. What if you need those numbers a lot less than you think, and could get stronger anyway? I'm get...

I talk all the time about not freaking out when something flares up– that pain doesn't automatically mean there is damage, and that most things just need the right load, time, and emotional regulation skills. And I stand by that. But there's a flip side that is also very important: sometimes pain is your body flagging something that needs real attention, and knowing the difference is one of the mo...

This episode will take you through 10 declarations about how we relate to our bodies through the lens of movement in the name of longevity. It's an invitation to join me in stepping away from the passive, fear-based injury advice most of us have been handed, and toward the physical autonomy that you deserve, so you can keep moving, and keep doing what you love, for as long as possible. Whether you...

If you've been working on your overhead mobility and it's just not changing, this episode is for you. We're breaking down what actually is involved in overhead mobility and how to figure out which piece might be your limiter. Book a Movement Assessment: https://jenhosler.com/monthly-coaching/   Join Movement School: https://jenhosler.com/movement-school   Join My Email List: https://jenhosler.com/...

In last week's crossover episode, Jenna shared her side of a 5-year journey with foot pain she'd been told was plantar fasciitis. This week, I'm walking you through the other side of it: what I actually saw, what we did, and why it took more than "just do some calf raises." This is one part case study, one part a look at how I actually think through a complicated case, where the problem isn't more...

This is a crossover episode with a client and fellow fitness professional Jenna Jozefowski where we discuss her long journey of overcoming a frustrating nagging plantar fasciitis heel pain that had her questioning the future of her career as both a dance teacher and personal trainer. You'll hear how many other providers she had seen before we started working together, the reality of how long rehab...

Want to burn yourself out as a coach faster than you thought possible? Of course you don't. But unfortunately there are a lot of common habits in this industry that add up more quickly that you'd realize. I see these patterns all the time with the coaches and movement pros I mentor, and I've done plenty of them myself. So if you're a coach who cares a lot, works hard, and struggles with taking wor...

If you get a pinch in the front of your hip when you squat, you've probably been told it's tight hip flexors, or you assume it is, because that's where you feel it. But your hip flexors actually aren't doing much in a squat, so that's usually not the culprit. Which is why stretching them never seems to help. In this episode I'm walking you through the top 3 things I actually look at when someone h...

When we talk about balance and fall prevention as we age, the whole conversation is usually about avoiding falls — better balance, more stability, being careful. And that matters. But my perspective on fall prevention is the same as injury prevention. A better lens that changes the goal and the way we work towards is moving from prevention to preparation. Because at some point, everybody's body tr...

One of the most common reasons people get stuck in a chronic injury cycle is because they keep accidentally overdoing it in their workouts or rehab program. I am currently in a rehab phase right now, actively trying not to overdo it, and I want to take you inside my actual process and what this advice is currently looking like for me. Because overdoing it in rehab is sneakier than you think, espec...

If you're the kind of coach who builds strong relationships with your clients. The kind who knows which client has the cranky knee with step ups, the sensitive low back that needs careful progressions with squats and deadlifts, or the neck that tweaks when they're stressed, you know that the best way to navigate those type of issues is to prevent them from flaring up as much as possible. You care...

If you're hypermobile, you've almost certainly been told the same thing: don't stretch. You're already flexible — why would you stretch? It sounds logical, and it comes from people who mean well. But it's advice built on a misunderstanding of what stretching actually is, and following it means missing out on something hypermobile bodies genuinely need. In this episode I'm getting into the nuance n...

Prehab purgatory is a term that gets thrown around in this space to describe a really particular place too many people get stuck in. If you've been doing all the mobility, activation, and corrective work and still feel like you're perpetually getting ready for the training you hope to get to…eventually, this episode is for you. I'm breaking down how people end up here, why it's so hard to climb ou...

When a flare-up hits, it's scary. Your brain starts catastrophizing, running through every worst-case scenario. And unfortunately, when you start learning more about pain, there's an added layer of "shoulds" that can make things worse. If you're someone who deals with flare-ups, chronic pain, or a body that likes to throw you curveballs, and you're tired of that fear running the show (even when yo...

If you've noticed your knee hurts more or just that it's harder for you when you're going down the stairs compared to up, it can feel confusing. Most people take that as a sign something's wearing out. That they're just getting old. But that's not really what's happening. In this episode I'm breaking down what's actually different about descending, why "getting stronger" doesn't always fix it, and...

Most of my content will tell you that you need a committed, strategic mobility practice to get the results you want, and I stand by that. But that's not the whole picture when it comes to mobility work. Most people also just need to move more, and move in ways they don't regularly, and that doesn't always have to be programmed and specific. In this episode I'm sharing the three ways I like to snea...

Progressive overload matters and is a necessity in making gains in strength training, but sometimes it gets treated like the only sign that your training is working. But some of the most important adaptations don't come from doing more and more. They come from doing the same thing, over and over, for longer than you'd expect. In this episode, I'm breaking down when repetition is actually the point...

Almost everyone experiences a little "snap, crackle, pop" in their body when they move, whether intentionally created when you twist to crack your back or unintentionally as you squat down. In this episode, I'm breaking down what's actually making all that noise, how I help my clients figure out when a sound is worth paying attention to versus when it's completely fine, and why the fix usually isn...

This episode is brought to you by my caffeine-fueled rage at opening Instagram and being told, once again, all the things I'm doing wrong and missing in my life. Sometimes that content is helpful; I've made it too. But I think we've kind of lost the plot. We've gotten so deep into optimization culture, so zoomed in on what we should be doing and arguing over the tiny details, that we've lost the b...

So much of mobility and corrective work is about fixing your limitations, addressing what's wrong, working on your weak spots. And that's useful until it isn't. Until movement becomes one more thing on your endless self-improvement to-do list. One more way you're "not enough". There's a slippery slope where the work meant to help you accidentally ends up like a pit of quick sand keeping you stuck...

One of the biggest misconceptions I see with flexibility training is that it should be linear, that you're always making progress, always going deeper each session. So when your stretch depth varies, you think it's not working or that you're losing progress. And that's exactly why people give up. In this episode, I'm breaking down what's actually driving these changes and how to know if your stret...

If you're anything like me, you've probably been told something along the lines of "it's hell to get old" or "just wait until you get older". And you are working hard to avoid letting those things reign true. But if you're honest, there are more moments than you'd like where you feel... old. Restricted. Fragile. Limited. I see this all the time, with clients, with people I mentor or happen to stri...

Contrary to what most of the internet will tell you, most sciatica is not caused by a "tight" piriformis. If you're stretching your piriformis, strengthening your glutes, doing all the things, but your sciatica or leg pain isn't getting better, this episode is for you. Sciatica is not usually what you think it is, and stretching your piriformis might actually be making it worse. In this episode, I...

If you're like myself and many of my clients, you've spent alot of time trying to find the right neck exercise for your constant neck and jaw tension. You've done breathwork and the stretches, but you're still feeling like you're on an uphill battle with constant tension. If you're someone who constantly reads the room, notices other people's emotions, or are a recovering "people-pleaser", your ch...

If you've been doing the mobility work, stretching, and implementing more core exercises, but your low back keeps flaring up this episode is for you. Most of my clients find me when they've tried a lot of things. They're looking for something different and feel like they need mobility work. And most do, but mobility work alone is never the full solution. When you add more exercises to manage the p...