Listener question: I know consistency is important for strength, but I also like to work on new goals and do your different programs. How much novelty can I add to my routine, but still be building strength? In this episode Kathryn and Chris talk about the balance of sticking it out, clarifying your goals, and keeping things novel and fresh. They consider linear programming vs. periodization and why it can be ok to work on one goal for a few months before shifting to another. A few tips are to figure out what the foundation of your practice is, keep that consistent, but have fun with other classes/programs on other days. To learn more about our weekly classes and membership click here! *** Our next summer retreat is July 20-24 in Eastern Ontario. Click here to learn more about the retreat

235: Balancing consistency and novelty in your training routine

Kathryn Bruni-Young grew up in the yoga community and has been teaching for over a decade. Inspired by her own life’s journey and a passion for helping all people feel more capable and confident in their bodies, Kathryn created Mindful Strength, a method that synthesizes mindfulness, strength training, yoga, movement, mobility, and body acceptance, to inform a well-rounded, embodied practice. This podcast is dedicated to sharing knowledge and fostering curiosity. Kathryn's conversations with unique and inspiring guests explore the ever-evolving narratives that are yoga, movement, and health. Join us!

Alternative Health

Health

Health & Fitness

In this episode Kathryn and Gina talk about perimenopause and why strength training and high intensity interval training (HIIT) are really helpful in this phase of life. Gina also shares quite a bit about pre-exercise fuelling and why starting exercise with extra energy is incredibly powerful. Perimenopause is a confusing time, there's no test to say you are in perimenopause, and it can start earlier than we think. In this podcast you will learn more about why consuming both protein and carbs pre-training is useful, how muscle and metabolism are linked, what true HIIT is, and the importance of progressing gradually to higher intensity. Gina is a strength & conditioning coach who started lifting at 16 and hasn’t stopped. Experiencing how different training in her teens, 20s, 30s, and now mid-40s encouraged Gina to return to school for exercise science, focusing on women’s metabolism. Her mission is to help reshape what is possible as women age, empowering them as they navigate perimenopause. To learn more about Gina, her training and e-book click here. To follow Gina on IG click here. ***** To learn more about Mindful Strength and how you can work with Kathryn, click here.  

247 Gina Wright: Strength Training, Fuelling & HIIT for Perimenopause

Our interview with Dr. Stacy Sims was a banger! We got numerous emails and messages from our audience expressing how powerful the conversation was. Kathryn and Chris sat down to recap a handful of the main points that really stood out and give more practical context for those of you wanting to integrate this knowledge further. If you have not yet listened to Ep. 245 go do that now, then come back for this one! To learn more about our upcoming Strength & Conditioning Program beginning April 17th click here. *** For all other Mindful Strength offerings including our membership platform and 1-1 coaching click here.

246: Recapping the Dr. Stacy Sims Interview

Today we welcome one of our favourite researchers, teachers and speakers, Dr. Stacy Sims! In this episode Kathryn and Dr. Sims talk about what makes female physiology so unique and why strength and conditioning are essential for longevity. They tackle popular topics like intermittent fasting, 10,000 steps a day, exercising on an empty stomach and the keto diet. Dr. Sims speaks about the importance of heavy loading and multi-directional impact for muscle and bone health, and why yoga and low impact are not enough. They iron out how much protein women in this stage of life need, how to absorb more water without peeing so often, and much more. It was a huge honour to interview Dr. Sims, Kathryn and the whole team are huge fans of her work. *** STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling.  Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan.  Click here to follow Dr. Sims on Instagram ***  To learn more about how you can work directly, with us we have an upcoming program beginning April 17th on Strength & Conditioning click here to learn more.

245 Dr. Stacy Sims: Strength, Conditioning and Nutrition for Postmenopause

In this episode Dr. Caitlin Casella and Kathryn talk about what osteoarthritis is, and how you can use progressive exercise to help manage pain, inflammation, and feel more robust in daily life. Most of what we have been taught about osteoarthritis relates to "wear and tear" but as you will learn in this interview, there's so much more to the story.  Main points you will learn about...  Pain science as it relates to structural changes in joints Knee joints specifically Beginning exercise even when pain is present How gentle aerobic exercise can be a great place to begin, before heading into strength training More on systemic inflammation and it's role in osteoarthritis The low impact craze and why it's essential to gradually progress impact training  You can follow Caitlin on Instagram here. Learn more about her work by clicking here. Caitlin Casella is a physical therapist in New York City. After a 14 year career teaching yoga and mentoring yoga teachers, Caitlin transitioned into other systems of holistic movement, somatics, strength and conditioning. Through this evolution, she experienced firsthand how beneficial strength training and cardio conditioning can be—not only on a physical level—but mentally, for emotional stability, pain management, and a confidence boost that extends beyond physical endeavors.  *** To learn more about Mindful Strength, our weekly online classes, online strength programs and 1-1 coaching click here! *** If you enjoyed this podcast consider leaving us a review on Apple, or sharing the podcast with friends online. We appreciate your support!

244 Dr. Caitlin Casella: Progressive Exercise for Osteoarthritis

Dr. Stephanie Carter Kelley is back on the podcast this time for a conversation about lower back pain, pain science, the multi-factorial nature of pain and how culture deeply effects our pain experiences. Stephanie takes a truly holistic approach to treating pain, as a movement teacher and clinician. This episode will have you reflecting on pain in more nuanced ways and understanding how fear and avoidance influence pain. To listen to Stephanie's first episode on osteoporosis, Ep. 214 click here. To learn more about Stephanie's work and courses, click here. To follow her on Instagram click here. *** To learn more about Mindful Strength and how you can work with Kathryn, click here!

235: Balancing consistency and novelty in your training routine

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