Movement Logic: Strong Opinions, Loosely Held

This podcast explores the pros and cons of using resistance bands in strength training and yoga. Topics include the effectiveness of resistance bands for pain management and building strength, the difference between resistance training and strength training, determining load intensity, the value of resistance bands in training, incorporating resistance bands into a yoga practice, and expressing gratitude and promoting future episodes.

Welcome to Episode 16 of the Movement Logic podcast! In this episode, Laurel is joined by multidisciplinary movement teacher, Rosalyn Mayse aka Roz the Diva. Laurel talks with Roz about how she went from always being picked last in gym class to building a successful career as both a personal triner and a pole dance instructor, and the often exclusionary industries both pole dancing and strength training occupy. Throughout, Roz shares stories of how she built a successful career (in her words) as a, “dark skin, semi-bald, overweight, outspoken woman running around NYC half naked.” Roz shares her humor and wisdom around what inclusivity actually looks like, as someone who understands firsthand what it feels like to be excluded.Here’s more of what Roz and Laurel discussed: The different yet complementary fitness cultures of pole-dancing and strength-training The positive impression it made on Roz when she got to see female athletes that looked like her The benefits of an artistic focus in a movement practice  How pole dancing helped Roz overcome guilt and shame about her body and exercise agency, self-exploration, and self-expression The fact that people in bigger bodies have to be stronger to overcome more body weight than slender people How Roz defines the term athlete. Spoiler: more broadly than the mainstream How Roz connects with clients who are skeptical about exercise after negative mainstream exercise experiences What the general public thinks pole-dancing and strength training are vs reality Reference links:Dangerous Curves New York Times Documentary about RozRoz’s websiteSign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course! Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 15 of the Movement Logic podcast! In this episode, Sarah discusses the lima beans of learning: research. But guess what? Reading research doesn’t have to feel like a chore, and the more you understand what different aspects of research mean, the more interesting it becomes. Three easy rules to follow for quoting research as if it’s facts Why we get so excited about some studies - and why we need to pump the brakes How to know the quality - and thus the value - of the research you are reading Why it’s important that movement teachers quote research responsibly and what can go wrong when studies are not good quality Reference links:Power Posing StudyGet Up from Ground StudyYoga Reverses Osteoporosis StudyWHI StudyYouTube video of SRT test Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 14 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss burnout: what is burnout, how do we avoid it, what do we do when it happens, and why do we see so much of it in the yoga and movement world.  Does everyone experience burnout in the same way What does it mean to be emotionally labile Why do so many yoga and movement teachers go through burnout Can a teacher in a big expensive city make a living on group classes? How do we create boundaries that keep us from trying to ‘solve’ our students’ problems? What’s the best kind of relationship to have with your students? Some practical tips to prioritize yourself and preserve your own time What does Work Smarter, Not Harder actually look like? Reference links:I Know How She Does It by Laura VanderkamAntifragile: Things that Gain from Disorder by Nassim Talib Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

In this episode, Laurel answers a listener’s question of whether or not it’s within a movement teacher’s scope of practice to help people with their posture. Her answer is yes and no depending. Here’s what else this episode gets into: How Laurel formerly identified as an alignment-based teacher and why she no longer does. The difference between “default-mode” alignment versus deliberate alignment. Alignment less in binary terms of good v. bad and more as a neutral tool for helping to restore variability and influence adaptations toward specific skills. Theory-induced blindness and the difficulty of noticing flaws in theories that inform your professional work. How our beliefs about posture can produce a nocebic effect. How Laurel sees posture and alignment instruction as well within a yoga teacher’s scope of practice, but how she also sees movement teachers stepping outside of their scope of practice in providing instruction. Reference links:SITE WIDE SALEPaper: Therapists Perceptions of Optimal Sitting and Standing PosturePaper: To flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain? A systematic review with meta-analysisPaper: Posture and time spent using a smartphone are not correlated with neck pain and disability in young adults: a cross-sectional studyPaper: Is neck posture subgroup in late adolescence a risk factor for persistent neck pain in young adults? A prospective studyPaper: Clinical measures of foot posture and ankle joint dorsiflexion do not differ in adults with and without plantar heel painTodd Hardgrove: Great New Paper on Targeting the Brain for Treatment of Pain Sign up here for the Movement Logic Newsletter for course discounts and sales and a series of free pelvic floor exercises.Watch the video of this episode at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 12 of the Movement Logic podcast! In this episode, Sarah is joined by the one and only Jules Mitchell, to talk about myths and misbeliefs around strength, stretching, and how to really understand how research applies to our teaching. What are other models for movement beyond soft tissue - and can they coexist Does it matter if your teaching still “looks like yoga”? Should you call yourself a movement teacher instead of a yoga teacher? How accurate is it to make claims about strength in yoga?  How teachers misinterpret research and why it’s happening Does age reflect interest in different aspects of yoga Should we still be stretching? Is it possible to overstretch? What movement trends are we moving towards in the future Reference links:Yoga Biomechanics: Stretching Redefined by Jules MitchellJules Mitchell WebsiteTwelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/ Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 11 of the Movement Logic Podcast! In this episode, Sarah debunks the commonly held beliefs around aging, strength loss, and frailty, where these beliefs come from, and what we should be doing for people 65+ instead (spoiler: once again, strength training FTW). What is the narrative around falling and why do people become so afraid of it How the fear of falling creates a self-fulfilling prophecy around age-related decline in physical performance When does muscle mass loss start as part of the aging process How strength training improves not just muscle mass but many other aspects of performance including balanceReference Links:Quantum Leap Community (Sarah’s mentorship group)QLC: The Library (Sarah’s recorded classes)Strength Training for Seniors (book)Strength Training past 50 (book)Multicomponent Exercise Program Reduces Frailty and Inflammatory Biomarkers and Improves Physical Performance in Community-Dwelling Older AdultsMRI comparison of active vs sedentary 74 year oldSign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course! Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 10 of the Movement Logic podcast! In this episode, Sarah and Laurel tackle the question of whether there is a right or wrong way to breathe, whether or not someone needs help with their breathing, how to help various populations explore their breathing, and whether it’s always bad if our clients and students have pain.  The problem with belly breathing What the respiratory diaphragm is Effective tactile cueing to help people to use their diaphragm effectively The problem with cueing people to breathe deeply Why creating a safe space to downregulate the nervous system takes priority Why some people benefit more by externalizing (rather than internalizing) their focus  How to breathe during strength training Breathing and the pelvic floor Pranayama versus cardiovascular endurance training Should we breathe through our nose or mouth?Reference links:Adam Meakins, The Sports PhysioAll about Nitric OxideSign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 9 of the Movement Logic podcast! In this episode, Laurel tells you what the best exercises are for strength (for busy people). Here’s what this episode digs into:   Exercise prescription versus program design Training muscles versus training movements 8 different types of movements you can train strength within A simplified list of 4 movements to train strength within Why multi-joint exercises are more bang for your muscles than single joint exercises Why multi-joint muscles also strengthen the torso Do a full body workout rather than a split routine Choose your order of exercises strategically  “Rules” for putting strength exercises in orderReference links:Train with Laurel in her Virtual StudioTrain with Laurel one-on-oneEssentials of Strength Training and Conditioning book Sign up here for the Movement Logic Newsletter for course discounts and sales!Watch the video of this episode at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!

Welcome to Episode 8 of the Movement Logic podcast! In this episode, Laurel is joined by her friend and colleague Trina Altman. Together, Laurel and Trina discuss Trina’s experience with perimenopause. Trina shares her personal story along with tons of resources for women going through this change of life. What is perimenopause? Doctors have a tendency to minimize women’s suffering Brain fog and hot flashes Challenges women face when navigating the medical system Finding a doctor that spends more time with you AND is evidence-based AND is current on the research The Women’s Health Initiative and fear they created around estrogen replacement therapy (ERT) and hormone replacement therapy (HRT). Weight gain and perimenopause Scope-appropriate advice for movement teachers working with perimenopausal and menopausal studentsGuest Bio:Trina received her training through STOTT Pilates® and is an E-RYT 500. She created Yoga Deconstructed® and Pilates Deconstructed® to show teachers how to take an interdisciplinary approach to foster an embodied understanding of yoga and Pilates in relation to modern movement science.Trina has presented at Momentum Fest, the International Association of Yoga Therapy Conference, and Kripalu. She also created and taught a Pilates continuing-education course for physical therapists and was part of the faculty for the Brain Longevity conference at UCLA. She was the co-creator of Equinox’s signature program Best Stretch Ever, which utilizes the mobility stick to improve functional range of motion, body awareness, and total body strength.Trina was a finalist in the Next Pilates Anytime Instructor Competition in 2017. Her work has been published in Yoga Journal, Yoga International, and Pilates Style magazine and her classes have been featured on Yoga International and Yoga Anytime. She is also the author of Yoga Deconstructed®: Movement science principles for teaching, which shows yoga teachers how to integrate modern movement science into their classes and is published by Handspring Publishing.Reference links:North American Menopause Society DoctorsIf there are no doctors local to you, this website is all telemedicine North American Society Menopause Doctors: https://gennev.com/Research on HRT and the risk of breast cancer Estrogen Matters Menopause ManifestoDr. Heather Hirsch podcast on breast cancer and HRTJoin Trina's email list and get free somatics sequences to use in your personal practice and teaching  Sign up here for the Movement Logic Newsletter for course discounts and sales!Watch the video of this conversation at: www.movementlogictutorials.com/podcastWant more Movement Logic? Follow us on IG: @movementlogictutorials  Get on our mailing list for tons of free content  Contact us (we're super friendly)Thanks for listening!