Movement Upgraded Podcast

Handstands are a fun skill to practice and can be a great way to challenge your body in a new way. In this episode, I break down programming for handstands, with some of my favorite ways to work on the mobility and strength needed for this advanced skill. 

In this episode we're using a little bit of logic and a little bit of science to explain the chronic nagging tightness or discomfort you have, why it's probably (k)not what you think, some things you can do to change it, and why I recommend them.

I had no idea 2023 was going to end with closing down our in-person clinic that we had worked hard to build over the past 7 years, a cross-country move, and a major renovation of our new house. But that's exactly what happened. We essentially gutted our new house and restored it within 7.5 weeks - right during the holiday season. It wasn't easy, but it was a process that we were more prepared for...

In the past decade or so, it has become increasingly popular to villainize static stretching. The trends have been to promote the more palatable dynamic stretching as the "good witch" of flexibility training. If you're confused about the difference between the two and which you should be doing, this episode will offer you some clarity. 

This could alternatively be titled 'Things I Wish I Knew In Gymnastics." Training for your splits is no easy task, but it also doesn't need to be super complicated. If you've got your eye on splits training, this episode is for you. 

In this episode, we're tackling another common rehab 'diagnosis' that gets thrown around a lot - a 'pinched nerve'. Learn what it really means, how it gets misconstrued, why I don't like the term, and what I prefer to use instead to help my clients feel more empowered. 

It's that time of year again, so we're diving in with some reminders as you reflect on your past year & set goals for 2024. Wisdom accumulated from a decade in fitness + years of coaching sprinkled with some reflection questions to get your brain thinking a little bit deeper.

100 episodes! To celebrate this milestone, this episode is a little different. Ryan joins us to interview Jen about who she is behind the scenes. Tune in for a fun, flipped episode all about your host.

Trying to break the nagging injury cycle is WORK and it can feel super tough to navigate. In this episode, I'm sharing the 3 most common coaching points I work on with clients going through this process. Tune in for some golden nuggets of pain and injury wisdom!

We recently moved back to Indiana where both myself & Ryan were born and raised, after living in Tampa, Florida over 9 years. We originally moved to Tampa for chiro & DPT school, and stayed because paradise, am I right?! Over the years our priorities shifted & it no longer made sense to stay in Florida. In this episode, I'm sharing some of the behind the scenes & major life lessons I've learned fr...

In this episode, we're covering the idea of 'corrective exercise'. Spoiler alert: it's not my favorite term, and we'll do a deep dive into all the reasons why, as well as what to think about instead.

Once you experience a taste of how great you feel doing CARs consistently or how life-changing lifting heavier weights is, it's very common to want to share that with those you love. In this episode, I'm sharing some tips on ways to gently encourage these behaviors, including a simple, evidence-based framework that I use for behavior change with my clients, too.

Four lifting cues to consider retiring (and what to think about instead). In the past several years of practice, I've helped a lot of people rethink their approaches to fitness. Unlearning cues or "rules" of doing certain exercises is always a part of this process. In this episode, we're discussing 4 very common 'cues' for lifts that might be worth reconsidering. A couple of them may surprise you!

If you've ever been told you have knee valgus or that your knees cave in too much, this episode is for you! In recent years, the fitness industry has been more obsessed with injury prevention, but sometimes we go a little too far with demonizing movements and try too hard to "correct" movements without evidence to justify such interventions. In this episode, we're tackling what knee valgus actuall...

It's not news that prolonged sitting & being sedentary is not great for us. Most people can tell how their bodies feel when they're stuck at a desk all day vs when they are able to be more active. But they're not sure what to do about it. Tune in to hear some advice on combatting the effects of prolonged sitting, especially if you're someone with back pain or neck tightness.

If you spend a few moments scrolling through mobility posts on social media, it won't be long before you're inundated with dozens of posts about all the things wrong with your hip flexors and all the problems they cause. They are the infamous scapegoat for everything in rehab and mobility, but are they really that important? In this episode we'll talk about strengthening vs stretching hip flexors...

If you've ever been told you have a "hip shift" in your squat or feel like you notice some hip shifting near the bottom of your squat and worried what it means or if you should do something about it, tune in to this episode. We're breaking down this idea, whether or not it's actually something to be concerned about, and some common things that can contribute. 

If you've ever been told your glutes are "turned off" or felt like you need a billion glute activation drills or have come across the 'diagnosis' of 'gluteal amnesia,' then this episode is for you. We're busting this myth while also breaking down what actually may be happening if you relate to these ideas in your own body and what you can do about it. 

"Just do yoga" has been advice touted by providers and people all over the internet for all kinds of things from pain relief to injury prevention to improving flexibility and performance. While yoga has many benefits - some of which we will cover in this episode - it isn't the answer to every ailment, especially those listed. 

If you've ever wondered about banded distractions or mobilizations, their efficacy, and what they're supposedly doing, this episode is for you. Tune in to hear some thoughts about these types of drills & whether or not they are helpful for your mobility goals. 

If you've ever been told you are "quad dominant" or heard that term thrown around, this episode is for you. We're covering some of the problems with this idea, where it came from, and recommendations on how to address what is actually happening with people who are often told or feel they are "quad dominant."

The fitness industry LOVES to preach about the importance of discipline and how you just, "don't want it enough" when you miss your goals or struggle with staying consistent. We're flipping that idea on it's head and talking about what you actually need in this episode!

We're getting a little deep here discussing body image and nutrition, so if those topics aren't your jam, please skip this episode. But if you're someone who's started lifting and felt frustrated at your clothes not fitting like they used to, this is an episode for you. 

It is not uncommon for people to have gone through multiple providers or bouts of physical therapy and still be dealing with the same problem. More often than not, it isn't your fault. In this episode, we'll talk about some of the main reasons the rehab you might have received wasn't what you actually needed.

Workout classes are very popular, but they aren't for everyone. In this episode, I'll share my thoughts on classes and their pros and cons, particularly on the higher intensity classes like Crossfit, Orange Theory Fitness, and F45.