The Yoga Teacher Podcast

What if strength training could revolutionize not just your fitness, but your entire approach to health and well-being? In this episode of the Heart and Bones podcast, Brea Johnson sits down with Sarah Court, a physical therapist, and Laurel Beversdorf, a yoga teacher and personal trainer, to explore the transformative power of building strength and lifting weights.  What We Discuss: Strength training is essential for physical health and well-being. The power of being strong- challenge societal norms and stereotypes around strength training and embrace power and strength. Integrating strength training with other movement practices, such as yoga, can create a well-rounded fitness routine. Cultural conditioning often discourages women from lifting heavy weights, but it is important to prioritize physical health and well-being. Strength training can increase bone density and muscle mass, leading to improved overall health and fitness. Find a coach or join a strength training program that focuses on progressive overload Strength training is subjective, and what is heavy for one person may be different for another Focus on your own progress and don't compare yourself to others Strength training can increase confidence, improve body function, and empower you Strength training can be fun, joyful, and inclusive, and it doesn't have to conform to traditional stereotypes CONNECT WITH SARAH AND LAUREL Website: https://movementlogictutorials.com/ Instagram: https://www.instagram.com/movementlogictutorials/   PRACTICE WITH HEART + BONES Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH Start Here: https://www.heartandbonesyoga.com/membership/ About Laurel Beversdorf Laurel Beversdorf, YACEP, E-RYT 500, is an international yoga educator and kettlebell specialist with an advanced certification from Living.Fit. Laurel is the creator of Yoga with Resistance Bands classes and trainings, Resistance Bands 101 with Yoga Journal, and Body of Knowledge anatomy and biomechanics workshops. She co-creates movement therapy tutorials with physical therapists and Pilates teachers for Movement Logic®. Laurel also hosts weekly kettlebell and yoga classes in her virtual studio and has presented live yoga trainings and workshops at locations like Kripalu, YogaWorks, and studios all over the world. Her classes are multidisciplinary and blend strength training, rehabilitation practices, self-massage, and yoga. Laurel has written for Yoga Journal, Shut Up & Yoga, and the Tune Up Fitness blog. A Wisconsin native, she lives in NYC with her husband, daughter, and two cats. About Dr. Sarah Court Dr. Sarah Court is a Doctor of Physical Therapy, and provides in person and online sessions that blend her decades of yoga, Pilates, and physical therapy experience. She's a co-founder of Movement Logic®, a series of continuing education tutorials that help movement teachers understand how to work with challenging clients while staying within their scope of practice. She was diagnosed with breast cancer in 2021, and after her experience with surgery and chemotherapy, she created a FREE online video exercise series for people going through, or recovering from cancer treatment, that progresses from simple yoga to lifting weights. Sarah lives in Los Angeles, and you can find her at sarahcourtdpt.com or on Instagram at @sarahcourtdpt. Chapters 00:00 Introduction and Pronunciation 03:16 Introduction to Movement Logic 05:00 Sarah's Background and Approach 08:13 Empowering Women through Strength Training 16:37 The Limitations of Yoga Asana 20:59 The Importance of Strength Training for Women's Health 23:23 Addressing Bone Density and Muscle Loss 25:18 Reclaiming Power and Breaking Free from Conditioning 34:02 Increasing Tolerance and Resisting Binary Thinking 38:12 How to Incorporate Strength Training into Your Routine 41:05 The Importance of Coaching and Outside Help 45:32 Understanding Progressive Overload 49:21 The Pitfalls of Variety and the Need for Consistency 53:04 Redefining 'Heavy' and the Subjectivity of Strength 58:01 Strength Training as a Fun and Empowering Experience 01:03:09 Favourite Lifts: Calf Raises and Overhead Press 01:06:06 The Power of Positive Self-Talk and Inner Cheerleading 01:09:51 Inspiring Others and Celebrating Strength

What if strength training could transform not just your body, but your entire approach to life? Dr. Marcia, a physical therapist and powerlifting strong woman, shares her empowering journey on the Heart and Bones podcast. She challenges conventional views on fitness, revealing how strength training benefits everyone, including those with chronic illness and disabilities. Dr. Marcia redefines strength training beyond traditional weightlifting, emphasizing that it can take many forms—from resistance bands to bodyweight exercises. "Strength training can mean anything... It's about what challenges you and helps you grow," she says. She also addresses common fears, like the myth of getting bulky, and highlights the functional benefits that enhance everyday life. Marcia and Brea Johnson discuss the critical role of self-awareness and intuition in navigating fitness and healthcare. They encourage listeners to question societal narratives and prioritize their well-being. "Anyone you see for your health is being invited to share your journey. You have the right to ask questions and make decisions that feel right for you," Dr. Marcia emphasizes. This conversation is a call to embrace your unique fitness journey, break free from limiting beliefs, and find strength in your own way. About Dr. Marcia Darbouze Dr. Marcia (she/they) is a doctor of physical therapy, Black spoonie, and powerlifting strongwoman. She is the owner of @MovewithMarcia which provides both free and affordable resources to help people move better through mobility exercises and yoga. Marcia also co-hosts the @DisabledGirlsWhoLift podcast. Find their links and more at DoctorMarcia.com. PRACTICE WITH DR. MARCIA AT HEART + BONES Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH Start Here: https://www.heartandbonesyoga.com/membership/ Chapters 00:00 Introduction 02:03 Dr. Marcia's Background and Experience 05:08 Dr. Marcia's Personal Experience with Strength Training 09:00 Managing Strength Training with Chronic Illness and Disability 13:30 Understanding Spoon Theory 18:22 The Importance of Strength Training in Physical Therapy 26:57 Resistance to Strength Training and Cultural Narratives 29:54 Setting the Vibe: The Importance of Strength Training and Movement 31:45 Challenging Societal Narratives and Limitations in Fitness 32:24 Recognizing the Physical Demands of Everyday Life 35:11 Navigating the Influence of Capitalism and Social Systems 36:05 Embracing Individualized Approaches to Fitness 37:30 Prioritizing Well-being and Autonomy in Movement and Fitness  

Jules Mitchell, a leading expert in yoga biomechanics, dives into how yoga can enhance strength and flexibility unlike any traditional approach. She emphasizes the crucial role of the nervous system in strength development, revealing that strength is more than muscle size; it's about coordination. Jules discusses the unique relationship between yoga and strength training, encouraging practitioners to embrace yoga's diversity. She also critiques the one-size-fits-all approach in wellness, advocating for a more inclusive and understanding practice.

Tejal Patel, a first-generation Indian American yoga teacher, writer, and community organizer, shares her transformative views on strength through yoga. She emphasizes that true strength encompasses mental and emotional resilience, not just physical capability. Tejal discusses the importance of reclaiming yoga's authentic roots and advocates for inclusivity and trauma-informed practices. Listeners gain insights on integrating deep yoga philosophy into daily life, exploring 'soft strength,' and the power of restorative practices for personal and social growth.

Strength is essential for handling life's challenges, especially as we age. In this episode, Brea Johnson chats with Amanda Ford, a strength and conditioning coach known as Movement Muse, about the importance of building strength and functionality. Amanda shares her journey from discovering her love for movement as a child to becoming a strength coach who focuses on helping those over 40. She highlights the necessity of self-directed movement practices and debunks common misconceptions about strength training. Amanda explains that strength training is crucial for maintaining muscle mass and mobility, allowing us to confidently face life's adventures. She emphasizes starting with simple, accessible moves like squats and hinges for the lower body and pushing and pulling exercises for the upper body. Amanda's approach is about meeting yourself where you are and progressing at your own pace. The conversation is filled with inspiring stories of clients who have regained their strength and improved their quality of life, demonstrating that it's never too late to start strength training. Whether you're lifting a 10-pound dumbbell or just beginning with bodyweight exercises, any effort to improve strength is significantly better than none. Join Amanda and Brea as they explore how strength training can enhance your life at any age. About Amanda Ford Amanda Ford (She/Her) is a strength coach, movement and yoga teacher based in Seattle. She's also a poet, artist and all-around amazing human being. Not to mention the best style when it comes to workout clothes. Amanda is a favourite teacher here in the online studio with her smart approach to functional strength training. Website: https://movementmuse.com/ Instagram: https://www.instagram.com/movement.muse/?hl=en PRACTICE WITH HEART + BONES Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH Start Here: https://www.heartandbonesyoga.com/membership/ Chapters 00:00 Introduction to Strength Training and Amanda Ford 08:07 Amanda's Personal Journey with Movement 19:27 Starting Small: Incorporating Strength Training into Your Routine 21:10 Addressing Misconceptions about Strength Training 25:13 Tailoring Strength Training to Individual Needs 27:03 Focus on Movement Patterns 27:52 Training Upper and Lower Body 29:26 The Body's Ability to Adapt 35:54 Any Effort is Significant 41:25 More is Not Better 45:31 Strength Training as a Non-Negotiable

Summary Rest is not just a trendy self-care product that you can purchase. Lou Thomas (they/them), the guest of this episode, defines radical rest as an interruption to systems of violence. Join Brea Johnson in conversation with Lou, a queer, neurodivergent, non-binary yoga teacher and embodiment specialist, as they discuss the transformative concept of radical rest. They explore how rest goes beyond mere sleep to become a form of resistance against systemic violence and a crucial self-care practice. They emphasize the need to identify and challenge the societal systems that impact our well-being, advocating for restorative practices tailored to individual needs. About Lou Thomas Lou Thomas is a dedicated yoga teacher and embodiment specialist based in Brighton, UK. Their work is deeply rooted in accessibility, trauma-informed approaches, and intersectional anti-oppression, focusing on empowering the LGBTQIA+ community. Lou's classes and workshops are designed to be accessible and playful, providing a safe space for individuals to explore their bodies and identities in a supportive environment. Instagram: https://www.instagram.com/bodybitsbrighton/?hl=en Website: https://www.bodybitsbrighton.com/ If you're inspired by this conversation and looking to deepen your practice of radical rest, you can find Lou teaching classes at Heart + Bones Online yoga school, including a 60-minute radical rest class. Start a studio trial: https://www.heartandbonesyoga.com/membership/ More Sleep Resources: If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online. Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/ Strength goes beyond the physical in yoga, encompassing mental, emotional, and spiritual dimensions. In this episode, Brea Johnson chats with Tejal Patel, a first-generation Indian American yoga teacher, writer, podcaster, and community organizer, about redefining strength through yoga. Tejal shares her insights on how yoga's deeper teachings can help us cultivate inner strength, resilience, and holistic well-being. Tejal explains that true strength in yoga is not just about physical prowess but about handling life’s challenges with grace and compassion. They discuss the cultural influences on modern yoga practices in the West and the importance of reclaiming yoga's authentic roots. Tejal highlights the need for inclusivity and the value of trauma-informed and decolonized yoga practices. The conversation is filled with powerful reflections on how to integrate yoga philosophy into daily life and the significance of inner experience over external appearance. Tejal offers practical tips for those looking to deepen their yoga practice, emphasizing the importance of restorative yoga and studying foundational texts like the Yoga Sutras. About Tejal Patel Tejal Patel (She/They) is a first-generation Indian American yoga teacher, writer, podcaster, and community organizer. She advocates for holistic yoga through a social justice lens, aiming to educate and activate students for collective action. Tejal is the founder of Tejal Yoga Studio, a South Asian teacher-led community focused on social justice and authentic spiritual practices. She's also a co-host of the Yoga is Dead podcast, known for sparking critical conversations about wellness, power, and privilege. Tejal’s insightful teachings and compassionate approach make her a favourite in our online studio. Website: www.tejalyoga.com Instagram: https://www.instagram.com/tejalyoga PRACTICE WITH HEART + BONES Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH Start Here Follow Brea on Instagram for tips and inspiration. Chapters 00:00 Introduction and Overview 02:47 The Philosophy of Radical Rest 09:14 Implementing Restorative Practices 36:05 Conclusion and Continuing the Conversation Stay connected with Lou's journey and continuous advocacy for radical rest and social change through their Instagram and website. Start a studio trial with Heart and Bones Yoga. Follow Brea on Instagram for tips and inspiration.

Did you know that one in two people develop sleep problems or insomnia after experiencing a loss? Dr. Mekel Harris (she/her), a licensed psychologist specializing in grief and loss, joins Brea Johnson to explore the effects of grief on sleep and the nervous system. Dr. Harris shares not only personal insights, but her professional expertise on finding ease during life’s most challenging times, whether due to the grief of losing a loved one or significant life changes. She emphasizes the importance of normalizing sleep disruptions associated with grief and offers practical strategies to support the nervous system through gentle movement, somatic practices, and grounding exercises. Dr. Harris advocates for intentionally scheduling time to grieve and discusses the lifelong nature of grief, providing listeners with tools to manage their experiences constructively and compassionately. If you enjoy this episode you can also find Dr. Mekel Harris inside Heart + Bones Online yoga studio leading classes on the topic of grief. Start a studio trial today. About Dr. Mekel Harris Dr. Mekel Harris, Ph.D., NCSP, PMH-C, is a renowned psychologist and grief specialist who has dedicated her career to helping individuals navigate the complexities of loss. After the profound impact of her mother's passing, Dr. Harris redirected her focus to specialize in grief and loss, aiming to provide the support she once needed herself. She combines talk therapy with somatic practices in a compassionate approach, enhancing her clients' healing journeys. Instagram Website More Sleep Resources: If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online. Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/ Chapters 00:00 Introduction and Background 01:55 The Impact of Grief on Sleep 05:58 Supporting the Nervous System with Gentle Movement and Somatic Practices 09:09 Scheduling Time for Grief and Creating Routine 11:58 Leaning into Discomfort: Embracing Grief as a Lifelong Process Join Brea on Instagram for tips and inspiration: https://www.instagram.com/heartandbonesyoga/

Can building a deeper relationship to the land help with sleep? Discover the wisdom of plants, their lifecycle, and how they support rest, sleep, and even dream work with Leigh Joseph (she/her), PhD, founder of the Squamish-based plant-based skincare business Skwalwen Botanicals. Leigh joins Brea Johnson to explore the deep connections between plants, people, and the places they inhabit.  In this episode, Leah shares insights from her dual perspective as an ethnobotanist and a member of the Squamish First Nation. She discusses the importance of establishing reciprocal relationships with plants and the land, emphasizing the role of Indigenous plant knowledge in nurturing these connections. Leigh explains the wisdom of plants, their lifecycle, and how they support rest, sleep, and even dream work. She illustrates how plants like mint and coastal sage can soothe and prepare us for sleep, and how plants appear in our dreams to teach us. The episode also covers the transformative power of visualization practices in connecting us to meaningful places and memories, offering a meaningful way to engage with the natural world, even from urban settings. About Leigh Joseph Leigh Joseph, also known by her ancestral name Styawat, is a trained ethnobotanist, researcher, activist, and the Indigenous founder of Sḵwálwen, a plant-based skincare company dedicated to sustainable and culturally informed practices. As a mother, wife, daughter, and community leader within the Squamish Nation, she integrates Western scientific methods with the rich teachings from her community to foster deeper connections between people and the natural world. Her work is driven by a passion to heal the intergenerational effects of cultural trauma, protecting collective knowledge and bringing indigenous plants into modern wellness practices. Website Instagram @skwalwenbotanicals Start a studio trial.  Enjoy tips and inspiration on Instagram. More Sleep Resources: If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online. Explore the program and start your free trial to here. Chapters 00:00 Introduction and Description of Skincare Business 02:23 Leigh Joseph's Background as an Ethnobotanist 05:13 The Importance of Reconnecting with Nature 09:01 The Simplicity and Wisdom of Plants 11:24 Plants that Support Rest and Sleep 20:07 Trusting the Intangible and Listening to the Natural World 24:54 Honouring and Respecting the Natural World as a Radical Act 28:08 The Healing Power of Visualization Practices 30:00 Reconnecting with Indigenous Heritage through the Land 36:23 Finding Meaning in Small Acts of Connection with Nature

What if our daily struggles with energy and sleep aren't just personal problems, but a clash between modern life and ancient biological rhythms? Jessa Gamble she/her, an award-winning science writer and journalist, takes us into the world of circadian rhythms in this episode. Through her book The Siesta and the Midnight Sun, Jessa explores how deeply these rhythms are embedded in the fabric of all living organisms, influencing our alertness, health, and even emotional well-being. Jessa discusses the profound impact of artificial light on our natural sleep cycles and how societal pressures further skew our body clocks. She advocates for realigning our lives with the natural cycles of light and darkness to not only improve sleep but also enhance our overall health. About Jessa Gamble Jessa Gamble is a prominent Canadian science writer and co-owner of the Last Word on Nothing blog. Her fascination with how circadian rhythms shape life on Earth has led her to explore how aligning more closely with these natural patterns could revolutionize our approach to health and productivity. Jessa’s insights challenge us to rethink our daily routines and advocate for a healthier integration of natural rhythms in a technology-driven world. Blog: https://www.lastwordonnothing.com/ Book: https://www.penguinrandomhouse.ca/books/417234/the-siesta-and-the-midnight-sun-by-jessa-gamble/9780143185857 More Sleep Resources: If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online. Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/ Chapters 00:00 The Fascination with Circadian Rhythms 04:20 The Role of Light in Regulating Circadian Rhythms 09:04 Cultural and Societal Influences on Sleep Patterns 13:16 Prioritizing Rest and Honoring Biological Needs 29:21 Living in Sync with the Natural Light-Dark Cycle 39:45 Recreating a 12-Hour Light-Dark Cycle for Better Sleep 43:31 The Benefits of Restful Practices for Sleep   Start a studio trial: https://www.heartandbonesyoga.com/membership/ Enjoy tips and inspiration on Instagram: https://www.instagram.com/heartandbonesyoga/

What do you do when lying awake in bed, stressed about not sleeping? Sleep specialist, Dr. Angela Holliday-Bell joins the podcast today to discuss the importance of sleep for overall health and well-being and gives us important strategies and perspectives on creating healthy bedtime routines and reducing sleep anxiety.    She shares her journey of overcoming insomnia and how it made her passionate about sleep. Dr. Holliday-Bell emphasizes that sleep is critical for every facet of functioning, including metabolism, decision-making, mental health, and disease prevention. She explains the cognitive behavioural therapy for insomnia approach and the importance of regularity in sleep patterns.   Dr. Holliday-Bell shares success stories from her clients and highlights the effectiveness of cognitive behavioural therapy for insomnia over sleep medications. She also mentions her book, 'Sleeping on the Job,' and offers sleep programs on her website.   About Dr. Angela Holliday-Bell Dr. Angela Holliday-Bell is a Board-Certified Physician, Certified Sleep Specialist, Author,  Speaker and Founder of the Solution is Sleep LLC. As someone who formally suffered from insomnia herself, she understands the transformative power of good quality sleep and how obtaining this regularly can lead to a happier, healthier, and more productive life. She has been featured on local and international television shows and networks such as the Dr. Phil show, ABC news, and WGN television spreading her message about the power of good sleep.  Instagram: instagram.com/thesleep_md LinkedIn: https://www.linkedin.com/in/drhollidaybell/   More Sleep Resources:   If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online. Start your free trial and access the program, all of our other programs and online studio classes here   00:00Introduction to Dr. Angela Holliday-Bell and the Importance of Sleep 01:01Dr. Holliday-Bell's Personal Journey with Sleep and Insomnia 05:02The Role of Sleep in Overall Health and Well-being 07:37Approaching Sleep with Cognitive Behavioral Therapy for Insomnia 09:55Creating Regular Sleep Patterns for Quality Sleep 12:21Overcoming Anxiety and Building a Healthy Relationship with Sleep 15:08Success Stories and the Effectiveness of Cognitive Behavioral Therapy for Insomnia