Movement Upgraded Podcast

"Injury Prevention" is a very popular clickbait social media trend. Of course it is, pain & injuries suck, and we'd all love to avoid them if at all possible. In this episode, we'll talk about why 'injury prevention' isn't actually a real thing, and what we should focus on instead.

Dr. Jen is joined by Dr. Ryan for this guest episode, where they discuss their thoughts on the idea that "it's all connected" and "where you think it is, it isn't" regarding pain and injuries. Have we gone too far with this concept or is there some merit behind these ideas? This episode answers those questions and more!

In this special guest episode, Dr. Jen is joined by Christina Montalvo, a personal trainer and Certified Strength & Conditioning Specialist with an MBA who's on a mission to liberate women from diets, ellipticals, and bad entrepreneurship advice. Tune in to hear how Christina has navigated a shifting relationship with fitness & movement over the years and how that's changed her approach.

In part 2 of this mini-series, we're covering some tips on making the switch from conventional to a minimalist or barefoot shoe, WHY it's so important to approach the switch with caution and intention, and some recommendations for those not quite ready to make the switch yet. Tune in for a full breakdown on all the things you need to know! Learn more about the Movement Upgraded Mobility Membership...

Shoe questions are one of the most common questions I get as a physical therapist. This is part 1 of a 2-part series about minimalist/barefoot shoes, where we discuss the benefits of switching to a more minimalist or barefoot shoe and what a recent systematic review says about the differences in running with a conventional shoe vs a minimalist shoe.

The type of goal we set can directly impact alot more than you may be aware of. In this episode, we'll cover why the main goal most people set in rehab may not be the best one to prioritize, and what to focus on instead.

If you identify as a recovering perfectionist, this episode is for you. There are alot of sneaky ways perfectionism shows up in our movement journeys, and before we can change it, we must be aware of it first. This episode will highlight some ways your (or your brain's) attempts to "get an 'A' on the test" are keeping you from making progress.

Believe it or not, boundary-setting is a regular topic of conversation I have with clients because a lack of boundaries very often contributes to alot of frustration and emotional spiraling, which can often affect our pain but also our behaviors. In this episode, we're diving into 3 of the most common boundaries that my clients (and probably you) benefit from working on and some tips on how to go...

It's not uncommon to see multiple different providers for an injury and get multiple different explanations or recommendations. As frustrating as it is, it happens. In this episode we'll talk about why it happens and how to navigate that situation, as well as how to find a provider you trust.

The lens through which you view yourself and your capabilities can have a profound effect on your progress, either helping or hindering. In this podcast episode, we'll talk about the difference between a fixed and growth mindset, how having a fixed mindset can show up in fitness and rehab, with 7 very specific examples, and how to begin reframing your thoughts to move towards a growth mindset.

Understanding your own energy and how to manage your life in a way that supports your energy fluctuations can be a defining factor in making lifestyle changes. In this episode, we're covering the basics of looking at your life and daily tasks from an energy-management and cognitive load perspective.

In this episode, we're covering how I manage my own scoliosis as well as what changes I make and what I prioritize in programming for those I work with who also have stable scoliosis. Scoliosis isn't something to be afraid of, but it is something to take into consideration. Tune in to hear what I recommend prioritizing. 

This could really also be labeled as 10 things I've quit doing as a movement professional, or 10 mistakes I've made in my 5+ years out of school because I have for sure done most of these at some point. It's inevitable to make mistakes, and we can learn so much from them. The goal of this episode is to spark reflection, whether you're a movement pro or a client.

Nerve glides and nerve tensioners are not a new concept. But they have gained increasing popularity over the years as our general awareness of rehab has increased thanks to social media. While there is no "unicorn treatment" that can magically get rid of your pain, neurodynamics exercises *can* feel like the closest thing, when they are warranted. Tune in to this episode to learn about your nerves...

Our brains are super creative. They are always filling in the blanks and interpreting the information we hear and take in. And most of this work is done without our awareness. Many people hold beliefs about their bodies and injuries and pain that they aren't even fully aware of, and a lot of my work is helping clients unpack those stories, and oftentimes also challenging them. Tune in to this epis...

Early on in my fitness journey, I swore off running. I confidently declared I would "never be a runner". Then about 3 years ago, I changed my mind. Tune in to this episode to hear me get a little vulnerable about my relationship with running and how it has evolved over the years. If you've ever struggled with feeling like an outsider in the fitness world, definitely give this episode a listen.

A couple months ago, I shared on Instagram that I'd be switching my next block of training to focus more on mobility. I was met with some questions and requests to share some insight into what that looks like. In this episode, I share a mini-breakdown of what the first month of this block has looked like, how I'm approaching my training as a combination of some conventional strength and unconventi...

This is part 2 of Alex Beasley's story. If you haven't listened to Part 1, go back to episode 57 first. In this episode, Alex shares more specifics in her attempts to address the movement aspect of her persistent low back and hip pain, as well as her experience with working with myself to implement more mobility training, and what she's learned from shifting to a season of addressing weaknesses ve...

In this episode, Jen is joined by Dr. Jocelyn Wallace to discuss rehab and care of women post-myomectomy/hysterectomy. Jocelyn is a physical therapist who specializes in women's health and coaches women to get back to pursuing fitness after undergoing one of these surgeries. Jocelyn shares her own experience with fibroids and surgeries, why rehab should be a gold standard for these surgeries, what...

In this episode, Dr. Jen breaks down a brief overview of the difference between correlation and causation - 2 science terms we use in research to describe the relationship between 2 or more variables. She also explains why understanding the difference between these 2 is important, and provides a handful of examples to demonstrate how assuming causation can be problematic. Listen to this episode to...

In this short episode, Dr. Jen breaks down the answer to this question and where the dichotomy began. The explanation and answer will probably surprise, so tune in to learn.

This is one of the most commonly asked questions we get at Movement Upgraded. While the real answer is "it depends", this episode will break down some of the nuance and context needed to figure out how much of your training time needs to be dedicated to mobility work. Give this episode a listen if you'd like some guidance on the amount of mobility work we recommend for most people.

Continuing on our series breaking down some of the biggest misconceptions and things we work on for each body part, we bring you the foot & ankle episode! Each of the topics we cover in this episode could probably have their own episode, so we introduce you to some of the main issues we see in rehab and fitness with the ankle and foot. Topics covered include ankle mobility for squatting, banded di...

In this episode, Dr. Jen is joined by Dr. Chris Pieton, a physical therapist who specializes in women's health. Dr. Chris discusses some of the main misconceptions and myths about pelvic floor physical therapy and provides some of her top tips for a healthy, happy pelvic floor. They're probably not what you think. Tune in to hear advice far beyond "just do kegels" in a conversation that just begin...

Britta is a strength & flexibility coach for pole, circus, and dance athletes looking to improve their performance, a true master of her craft, and a former student of my course Movement School. She works with athletes by blending weightlifting, flexibility, & mobility strategies to help her clients perform better and get the results they seek. In this episode we chat about the importance of weigh...