Heart of Motion

Picture this: you're on a treadmill, and suddenly, you trip—your body reacts instinctively, keeping you from hitting the ground. This episode of Heart of Motion unpacks how our bodies maintain balance, whether on a treadmill or in everyday life. I guide you through the fascinating world of balance, exploring the harmony between our vestibular, visual, sensory motor, and musculoskeletal systems. These intricate systems work together to ensure we stay upright, whether we're engaging in sports, or simply enjoying life to the fullest. 

Get ready to expand your understanding of proprioception, often dubbed our sixth sense, which allows us to sense our body's position without relying on sight. We'll dive into the critical roles of ligaments, tendons, muscles, and fascia, emphasizing their importance in maintaining stability and preventing injuries. 

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

What if you could align your business strategies with your true self, creating a life that reflects your core values and desires? Join me as I sit down with the influential Donna Cravotta, founder of Cravotta Media Group and the Be Visible Club Mastermind, to uncover the magic of authentic marketing and connection.

Discover how Donna's transformative journey toward authenticity has reshaped not only her business but also her personal life, allowing her to forge genuine relationships and enhance visibility through meaningful engagement rather than superficial tactics. Together, we explore the parallels between movement and marketing, championing the importance of listening to both clients and ourselves to foster connections that are as real as they are rewarding.

Prioritizing authentic interactions over fleeting trends, we delve into making deliberate choices that resonate with our true selves, urging a focus on meaningful connections, and relationships that align with who we are, and how we want to show up in the world.

About Donna Cravotta
Donna Cravotta, CEO and Founder of Cravotta Media Group, is the creator of BeVisible.club, a mastermind community, and The Real 50 over 50: The Wisdom Revolution, a visibility project that showcases interviews and panels with over 100 remarkable 50+ women.

With decades of experience in PR, marketing strategy, and online platform development, Donna identified a common issue among her clients: gaps in their stories that created gaps in their communications.

Determined to help authors, speakers, and small businesses, she spent two years re-evaluating her 40-year career, listening to small businesses’ needs, and redesigning her approach.

Today, Donna helps clients reconnect to their stories, blending proven strategies with innovative technology to find and engage their perfect audiences. Her clients find it empowering to see through a new lens and are poised for growth as they step into their purpose and become intentionally visible.

Cravotta Media Group website

The Real 50 After 50

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I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Could understanding the body's reaction to stress be key to unlocking better health? This week we unpack the nuanced relationship between stress, movement, and health.  You'll learn how stress, in measured doses, can actually bolster strength and resilience, yet when unchecked, it can detrimentally impact our well-being.

Stress and movement are more intertwined than you might think, particularly when it comes to chronic stress and physical activity. This episode shines a light on how stress can disrupt our motor control and stability in unexpected ways. Discover how mindful movement, breath work, and other stress management techniques can counteract these effects and lead to improved stability and coordination.

Embracing a holistic approach to stress management, we'll explore a comprehensive roadmap to building resilience against stress. Movement is a powerful ally in this journey, and by listening to your body and acting with compassion, you can effectively navigate stress's challenges.

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References:

“Sympathetic-induced changes in discharge rate and spike-triggered average twitch torque of low-threshold motor units in humans.” The Journal of Physiology, 586.22, pp 5561-5574, 2008(2) Silvestro Roatta, Dept. of Neuroscience, Physiology Section, University of  Torino, Torino, Italy(3) Lars Arendt-Nielsen and Dario Farina, Centre for Sensory-Motor Interaction, Dept. of Health Science and Technology, Aalborg University, Aalborg, Denmark.

Not referenced specifically here, but interesting and relevant research: 

A 2015 review by Macefield and Henderson in the Journal of Applied Physiology reinforced the idea that sympathetic activation can influence muscle function. They noted that sympathetic activation can affect both blood flow to muscles and the contractile properties of muscle fibers.

A 2018 study by Hellyer et al. in the Journal of Neurophysiology found that sympathetic activation can modulate motor unit behavior, supporting Roatta, Arendt-Nielsen & Farina's findings about sympathetic effects on muscle activation.

Research by Passatore and Roatta (2019) in the European Journal of Applied Physiology further explored how stress-related sympathetic activation affects skeletal muscle function, largely supporting the 2008 findings.

A 2020 review by Boulton and Grubb in Experimental Physiology discussed how sympathetic activation can influence muscle afferent feedback, which indirectly supports the referenced study's conclusions about sympathetic effects on motor control.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Learn about ways to balance a bustling career, family life, and a passion for fitness with our guest, Nicole Howell. As a North Shore mountain biker, mother, and employment law partner in Vancouver, Nicole brings a unique perspective to integrating movement into a jam-packed schedule. Nicole’s story is a testament to finding joy and presence in everyday motion and making time for what truly matters.

Through her journey, you'll learn about the role of Pilates in maintaining structural health and balance amidst a demanding career. Discover practical insights on creating mental and physical space for growth and relaxation, avoiding the trap of filling every moment with activity. Nicole's commitment to mindful movement offers listeners a roadmap to a sustainable and fulfilling active lifestyle, blending strength and relaxation in harmonious synergy.

About Nicole's work:
HHBG Lawyers - Employment Justice
Nicole Howell empowers employees and help them navigate challenging issues in the workplace (whether it’s a termination, allegations of misconduct, a contract negotiation, or unilateral changes to their job). 
https://hhbg.ca

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Unlock the secrets of true core strength! Join me as we challenge the widespread myth that a strong core is all about abs. In this episode, we redefine what it truly means to have a robust core by exploring the intricate dance between the deep inner unit core musculature (including the deep abdominal wall), and other systems in the body. Discover how this structure forms a dynamic cylinder that not only stabilizes your spine and pelvis but also plays a crucial role in posture and movement efficiency.

The core is a pressure zone! We'll play with the metaphor of a water balloon to illuminate the fascinating pressure dynamics within the core. 

Finding the power of the core is a personal movement journey,; unique for everyone. It's all about starting from where you are and building gradually. Tune in, embrace your current abilities, and remember: seeking guidance when needed is a strength, not a weakness!  

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

What if your body could tell you stories of resilience, healing, and a deeper mind-body connection? Join us as we explore the transformative power of somatics and movement integration with the exceptional Amy Kiara-Ruth. With a rich tapestry of expertise in dance, Pilates, kinesiology, and various somatic practices like Tai Chi and Qi Gong, Amy shares how these disciplines come together to foster a more vibrant and connected life. Discover how tuning into the felt sense of your body can enhance responsiveness and resilience, even in moments of discomfort.

Amy and I dive into the intricate relationship between trauma and movement, highlighting how trauma can manifest through guarded postures, clenched muscles, and restricted breath. We discuss the nervous system’s responses and how chronic states affect our bodies. Amy shares how movement helps in metabolizing and processing trauma, promoting healing and neuroplasticity.

Holding space is more than just a concept—it’s an art form. In our conversation, Amy underscores the importance of doing personal work to be fully present for others, drawing inspiration from traditional cultures and elder wisdom.  Creativity and playfulness are highlighted as key elements in connection, leading to sessions that leave clients feeling strong, at ease, and authentically expressive. 

Amy Kiara Ruth Website

Changepain Medical and Allied Health clinic
Amy's online group medical visits are supervised by a physician and so are covered through MSP. A gentle Qigong movement class on Mondays at 11am and on Fridays at 11am in 2024. 

She offers two alternating series: Somatic Therapy, where we explore skills of interoception, breathing, seed movements and a Healing after Trauma series, where we explore the roles of the nervous system and body-based strategies to support more ease in the present moment.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Join me as I reconnect with the extraordinary Julie Rothschild, a dancer, artist, and movement teacher whose journey through art and motion will leave you inspired. Julie takes us through her profound relationship with dance and how the pandemic led her to the intricate world of tapestry weaving, offering a new dimension to her creative expression and fulfilling her artistic yearnings in ways dance alone could not.

Join us as we unpack the intricate dance between improvisation and structured techniques in movement and teaching. Julie and I share personal stories on how frameworks can guide yet not stifle spontaneity, enhancing the teaching experience. We discuss movement modalities like the Alexander Technique, and Pilates, their impact on our approach to movement, and how they helped us overcome our own physical challenges. Adaptability and continuous learning emerge as central themes in navigating both personal and professional landscapes.

In our final segment, we explore the evolving nature of movement practices, especially as we age.  We reflect on the importance of wisdom, shared experiences, and adapting our practices to maintain an active lifestyle.

Correction!!
In error, Julie mentioned an exhibit at the New Local.  Please note that the gallery hosting the exhibit is instead the Low Rider.  The opening of that exhibit is a private reception not open to the public. 
We apologize for any confusion that may have caused. 

Julie Rothschild Website
Julie's Instagram

And here's the link to the Michelle Obama podcast about menopause that Julie talked about.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Ready to unlock the secrets behind true flexibility and joint health? Discover how understanding the interplay between muscles, bones, and soft tissues can transform your range of motion and overall mobility. On this episode of the Heart of Motion podcast, we tackle common complaints like tight hips, stiff backs, and sore necks by examining the crucial roles of ligaments, tendons, and fascia. You'll gain valuable insights into how these elements contribute to your body's stability and flexibility, and you'll learn practical tips for achieving a balanced state of functional flexibility.

We dive deep into the importance of hydration and varied movement for maintaining fascia health, and how skeletal muscles and the nervous system work together to enable smooth, flexible movement.  Plus, discover the profound link between physical exercise and cognitive health, and how embracing flexibility in both body and mind can lead to a more vibrant, connected life. Tune in to this episode and transform your approach to flexibility and joint health.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

In this episode of the Heart of Motion podcast, I am thrilled to welcome Kristy Kilcup, a seasoned health and wellness professional with over 30 years of experience. Kristy recounts her inspiring journey of finding solace and self-assurance through sports and physical activity, despite facing struggles in academic settings. Join me as Kristy candidly shares the highs and lows of pushing her body to its limits and her evolving understanding of self-worth from her youth, through motherhood and into peri-menopause. 

Discover Kristy's transition from traditional fitness and coaching to hypnotherapy, specifically Rapid Transformational Therapy, and how it sparked her involvement in a startup company called, AHA Healing. We delve into the role hypnosis can play in breaking self-sabotaging behaviors and achieving lasting change. Kristy shares her passion for empowering individuals across emotional, mental, physical, and spiritual dimensions. This episode offers a wealth of insights into holistic wellness and the profound impact of nurturing all aspects of health.

Kristy Kilcup
[email protected]

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Can organizing your movements really transform your life? Discover the surprising intersection between Marie Kondo's organizational methods and movement patterns on today's Heart of Motion podcast. We share an inspiring story of one client's journey from debilitating back pain to newfound freedom and joy through tailored movement practices. This tale highlights the profound impact of organizing our movement patterns just like we organize our living spaces—leading to a more efficient and enjoyable life.

Patterns have power! Our everyday movements shape the very structure of our bodies, influencing our posture and interactions with the world. From the experimental phase to habit formation, consistent actions create lasting imprints on our physicality. Insights from developmental biology and early life experiences unveil how genetics and environment collaboratively mold our movement patterns from a young age, emphasizing that our bodies are ever-evolving processes.

Finally, the episode underscores the value of personal satisfaction over relentless optimization, advocating for a movement and fitness approach tailored to individual needs. We delve into a curiosity-driven assessment process to understand unique movement patterns and life contexts, building new habits in a thoughtful, step-by-step manner. From gaining control to increasing strength, this journey ensures sustainable improvements and a more enjoyable experience in your body. Tune in for heartfelt appreciation and an invitation to engage with us again for more enlightening discussions on movement and well-being.

Here's a link to the TED Talk Susannah references in this episode:
Daniel Wolpert's TED Talk: The Real Reason for Brains.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram