Movement Upgraded Podcast

Bracing/ learning how to manage your IAP (intra-abdominal pressure) is one of the most fundamental skills for lifting and movement, but it's often overcomplicated or misunderstood. In this episode, I'll break down the overview of my simple, actionable framework for mastering bracing without the noise or fearmongering you might see in the industry. Plus, we'll talk about letting go of perfectionism...

Bracing is one of the most misunderstood components of lifting, and the consequences of getting it wrong can show up as pain, strength plateaus, or even leaking during your lifts. In this episode, I'm breaking down the three most common mistakes I see when it comes to bracing. I'll share why these approaches are missing the mark and some of the ways I address this with clients. If you want to take...

The fitness industry is always evolving, but what trends are actually worth paying attention to? In this episode, I'm sharing 5 trends I predict will shape 2025, all through my lens as a physical therapist & strength coach. From the rise of spine training and plyometrics to the growing focus on longevity and movement quality, I'll dive into what excites me, what raises concerns, and what these shi...

Ever look back and realize you used to believe some things that now make you cringe? In this episode, I'm pulling back the curtain on 5 fitness beliefs I've completely changed my mind about over the years—and what I've learned along the way. If you're ready to rethink some of the "rules" you've been following, this episode is for you!

Unfinished business and unmet goals aren't something to be ashamed of—they're something to expect when pursuing any big goal. In this episode, I reflect on a goal that's been hanging out on my to-do list for years (and why I'm not even mad I haven't achieved it). I'll share why pausing, reassessing, and just hitting play again is often better than chasing a "fresh start." If you'd rather gouge out...

This year was a big transition year for me personally, as I got settled into our house in a new state and adjusted to role changes between my husband and I. I found myself continually experiencing frustration with my own abilities and general timeline of things I was working on. I discovered how much of it came from unspoken 'shoulds' and unrealistic expectations I didn't even know I had- somethin...

Not all advice is created equal—especially when it comes to fitness and rehab. In this episode, I share the 3 types of people you should be cautious about taking exercise advice from (including surgeons). I'll explain how bad advice can reinforce fear, prevent progress, and add unnecessary barriers to movement—at a time when most people already aren't meeting basic activity guidelines. We'll dive...

Comparison is often labeled as the thief of joy, but what if it could actually be a powerful teacher? In this episode, I tackle the role comparison often plays in a rehab or fitness journey—whether it's looking back at what you used to lift, comparing your progress post-injury to your past self, or feeling stuck when you see someone else moving better or achieving more. I'll share why comparison i...

Breathwork isn't just about mindfulness—it's a skill you can train, just like strength or mobility. In this episode, we'll dive into why your breathing patterns matter for movement, performance, and recovery. Learn how to train your breath to improve rib cage mobility, support your spine, and optimize your intra-abdominal pressure. If you've been focusing only on relaxation, it's time to take your...

Powerlifting has shaped much of mainstream fitness, but is it truly the best approach for health and longevity? In this episode, we examine how powerlifting principles—designed for a sport—have been widely adopted in fitness programming and why this can sometimes lead to injuries and other barriers to longevity in fitness. While powerlifting offers incredible value as a sport, it may not always al...

In this episode, we dive into why adductors are often overlooked in fitness training and how their strength is crucial for lower-body stability, injury prevention, and movement efficiency. We'll discuss common issues that arise from weak adductors, like hip or pelvic pain or even incontinence and leaking issues, and review exercises and stretches to consider that go beyond your typical adductor ro...

Ever wonder why pain or discomfort can pop up after stress has subsided? In this episode, we're diving into the lingering impact of stress on the body and why symptoms can sometimes worsen after the stressful moment is over. We'll explore how delayed stress effects show up in your body, how to help mitigate those effects, and how to be proactive about them in the future. If you're feeling the effe...

In this episode, we dive deep into the often-overlooked advantages of incorporating a lower intensity mobility practice into your fitness routine. While I often discuss the importance of intensity and progress for adaptations, lower intensity sessions have a lot to offer, too. They can help you to stay active without the pressure of high-intensity workouts and are often a great option when your re...

What happens when your entire sense of self hinges on a single workout or form of movement? In this episode, we explore the hidden risks of a one-dimensional fitness identity and how it can impact your mental and physical well-being. We'll talk about why diversifying your fitness routine and identity as a whole is crucial for long-term success and happiness. And we'll cover how to begin working on...

Have you ever wondered if your clothes might be affecting how you feel in your body beyond aesthetics? In this episode, I explore how the clothes you wear might be contributing to neck and back discomfort or tightness. From restrictive waistbands to ill-fitting bras and even the shoes on your feet, your clothing choices can either support or limit your posture, movement, and even breathing options...

In this episode, we dive into a thoughtful question I got about the struggle of showing up for strength training sessions years off and if lifting lighter weights provides the same health benefits of lifting heavy. We'll explore the differences between heavy and lighter/moderate weights, unpack the mindset struggles of re-building after time away, and review practical advice for getting back into...

In this episode, we explore the often overlooked risks of cortisone injections, one of the marketed 'quick fixes' for pain and inflammation. While they can provide temporary relief, we discuss the potential long-term consequences for joint and muscle health, and what to consider instead for injuries and pain. Whether you're considering cortisone injection or guiding clients considering or who have...

In this episode, I'll share my go-to strength training split that I continue to come back to for my own training and that my clients also love, as well. There are so many different options for strength training, and it can be overwhelming trying to figure out what works best for you. You'll learn why I love this split, how I organize each session, and how to keep things as simple as possible to ma...

Implementing tempo work helps to improve strength and stability, and can be important for things like tissue remodeling for overcoming and preventing injuries. This episode will dive into the science behind tempo training, how it impacts your body and why it's a powerful tool for getting stronger and staying injury-free.

Overcoming a nagging issue is tricky, but not impossible. It often just requires a bit of detective work and investigating as well as monitoring over time. This is one of the things missing in alot of rehab and often part of why people I work with haven't overcome their issues. When we're not monitoring these things, we end up missing key things that might be playing a part (ie activities or loads...

One of the biggest misconceptions that people have about going through rehab is that they'll be pain-free quick AF. While it is awesome when clinicians can offer relief in a single session, it is more often than not an unexpected bonus. Most nagging injuries take longer than you think, and managing those expectations up front is really important. Tune in to this episode to get a better understandi...

In this episode, you'll learn why I ended up trying Crossfit, how I injured my shoulder during Crossfit while in DPT school, and the rehab I had to address it. I also share what I wish would have been done differently and how that experience has shaped my business and how I coach clients now. 

In this episode, I dive into my personal journey of feeling like I didn't quite belong in the fitness industry. For years, I felt like an outsider because I didn't compete, obsess over macros, or follow strict routines. I questioned my place in the industry, wondering if anyone would take me seriously. Over time, I realized that I had some underlying beliefs about health & fitness that needed to b...

There are many benefits to incorporating mobility training, and ultimately they augment what we do in traditional fitness training. In this episode, you'll learn how mobility training can help with hypertrophy, or growing muscle. If you have a hypertrophy goal in your training, give this one a listen!

One of the most annoying and frustrating injuries is dealing with a neck or low back tweak. Especially when it feels like it comes out of nowhere, like during the most simple, mundane tasks. Too many people blame these types of injuries on "getting older", but I'm here to flip that script. Tune in to this episode to learn the 2 main reasons these tweaks tend to happen and a few things you can do t...