In this episode Janet and Nikki discuss practical exercise guidelines and precautions for osteoporosis and osteopenia. They cover the clinical definition, populations who are at risk and ways to increase bone density and reduce the risk of fractures and injury. Areas of the body most vulnerable to bone loss: - Hips - Wrists - Spine Contraindications for osteoporosis:  - Loaded flexion - Flexion with rotation - Rotation Exercise suggestions for osteoporosis and osteopenia: - Moderate impact exercise to load the bones (weight training, walking, ect) - Thoracic extension - Balance and coordination training to reduce the risk of falling Links Mentioned: Sherri Betz osteoporosis article

Ep 11: How to exercise with osteoporosis and osteopenia

The Moving Well Podcast gives you fitness advice for efficient, effective and pain free exercises. It is brought to you by Janet Sunderland and Nikki Naab-Levy who are both fitness educators for Balanced Body and collectively have 20 years experience in the fitness industry.

Alternative Health

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Fitness & Nutrition

Health & Fitness

In this episode, Nikki and Janet chat with strength coach and host of the Revolutionary You! Podcast Jason Leenaarts about the relationship between mindset and reaching your fitness goals.  They discuss:  Why the basics are often what you need to reach fitness goals, but why these goals are still challenging to achieve (e.g. emotional factors, family life, ect) The different stages of change and how it relates to fat loss and strength training A primer on getting started strength training and the important of recovery What to do when you or your clients have conflicting goals (e.g. wanting muscular arms while also battling shoulder pain)  About Jason Leenaarts Jason Leenaarts is the owner of Revolution Fitness and Therapy (RevFit) in Stow, Ohio. RevFit began in 2009 and continues to thrive as a semi-private personal training facility. Jason caters to both face-to-face and online clientele. He is the host of the Revolutionary You podcast and author of The Revolution Is You. To learn more about Jason's work, you can visit  www.jasonleenaarts.com or  www.revfittherapy.com You can also connect directly with Jason on Facebook or Instagram.

S3. Ep 5: Jason Leenaarts | On mindset, strength training, and fat loss

In this episode, Janet and Nikki chat with Trent McEntire about how to apply brain science to Pilates and fitness for better results and creative problem solving.  They discuss:  The hierarchy that our brain takes information from (proprioception, vestibular system, visual system) and how you can use this hierarchy to problem solve issues for yourself or your clients The role of eyes in movement patterning and accessing movement How games based on visual tracking and reaction time can improve functional movement patterns, mental focus, and athletic performance Why Trent developed the BrainSpeed Ball and how he incorporates it into client sessions and classes and uses it for creative problem solving for clients of all ages and abilities, including active aging adults, "overachiever" clients, and ADHD/sensory overload issues Creative ways to adjust the intensity of an exercise without adding or decreasing resistance How to read your client for non verbal cues/signs of startle to know if they are working at the right level of intensity for them How cuing less can increase intensity for a client and empower them to take what they learn in a session and use it in life  To learn more about or purchase the BrainSpeed Ball, visit BrainSpeedClub.com. About Trent McEntire As someone that became a professional dancer after rehabilitating his own severe movement restrictions established at birth due to Cerebral Palsy, Trent McEntire understands how the quality of life is affected by how well you can (or can't) move your body.  For 20 years, he has been sharing his discoveries and method with those seeking to overcome their own movement limitations.  His work has led to an international school and equipment designed to further the applications of Brain Science and Pilates Therapy.  Trent McEntire has presented his work at international conferences, McEntire Pilates Education Centers, and host sites in Italy, Japan, Spain, Mexico, UK, Brazil, Canada, and throughout the US. To connect with Trent, say hello on Instagram or visit McEntirePilates.com.

S3. Ep 4: Trent McEntire | Using brain science for creative problem solving

In this episode, Janet and Nikki chat with Theo St Francis & Stephanie Behrendt Comella about the process of recovering from a spinal cord injury (SCI) and their project Zebra Fish Neuro. They discuss:  The difference between the traditional medical model for working with a SCI and a movement based approach Why Pilates inherently lends itself to being so beneficial to this group The benefits of getting on the ground and using rolling patterns after an SCI Why the diagnostic tests may not always accurately measure SCI recovery Zebra Fish Neuro and how it will help movement teachers, Pilates instructors, and fitness professionals work with people who have an SCI  About Stephanie Behrendt Comella Stephanie has engaged in over 15,000 hours working directly with individuals with spinal cord injury and other neurological disorders. She was first introduced to Pilates in 2014, which forever changed her thinking about spinal cord injury rehabilitation.  Stephanie graduated from University of California, Davis in 2011 with a B.S. in Exercise Biology. She studied sports medicine and exercise-based rehabilitation as an intern with the university's Division I athletes. After graduation, Stephanie served as a Neuro Exercise Therapist and Manager at a spinal cord injury & neurological disorder specialty gym in Pleasanton, CA for almost 5 years before starting a Pilates-based SCI recovery program – AbsoluteENDEAVOR – at Absolute Center in Lafayette, CA in 2015. She blends her formal education, vast experience with SCI, and training in Pilates and mindful movement to provide a unique style of training that is focused on body re-connection.  Stephanie is a Pilates Method Alliance (PMA) Certified Pilates Instructor through Balanced Body, as well as an American Council on Exercise (ACE) professional since 2008. About Theo St. Francis Theo has been exploring the vast landscape of body-reconnection since his 2013 injury at the start of his Mechanical Engineering and collegiate swimming careers at MIT. Having the trajectory of his healing completely redirected by his practice of Pilates, Theo is now working on ways for others to benefit from the same effective therapy. Theo is the author of TheOvercoming blog, where he shares the journey of reconnecting to his body. Since he first read Calais-Germain's Anatomy of Movement textbook while in a cervical collar at inpatient rehab, he has approached his healing as a research project on which his life depends. Having sought out and worked with Pilates instructors around the country on his healing journey, Theo seeks to blend various mindful practices to discover which ways best reconnect a paralyzed body. He lives to problem-solve and cannot wait to resume his studies in Mechanical Engineering at MIT.

S3. Ep 3 : Theo St. Francis & Stephanie Behrendt Comella | Spinal Cord Injury Recovery and ZebraFish Neuro

In this episode, Janet and Nikki chat with Jill Harris, Pilates teacher and master instructor about the product development for inventing Fitsprings. They discuss:  Why Jill created Fitsprings and how she is using it to fill a gap in the Pilates and fitness industry What it takes to create a physical product and how to scale it to mass market production Jill's inspiration for creating unique, engaging content on Instagram #Pilatesandpets and how Jill is using her Instagram following to help animal shelters and save bunnies  About Jill Harris: Master Pilates instructor Jill Harris is a fitness innovator with  over 20 years of teaching experience. In her San Francisco studio, Jill offers Private and Semi Private Pilates and FitSprings training.  Jill's creative exercise ideas make your workouts both fun and challenging.  These ideas were the foundation for her Reformer Box Workout workshop which is available to studios and trainers now.  To connect with Jill, visit her website informedbody.com or say hello on Instagram. 

S3. Ep 1: Jill Harris | On Fitsprings, product development, and Instagram

In this episode, Janet and Nikki chat with Tom McCook, Pilates teacher and movement specialist about what it means to create an embodied movement practice. They cover:  Why so many people struggle with proprioception and slowing down How to bridge the gap between embodiment and fitness Why taking a kinder approach to movement can transfer to a kinder approach in life How Tom integrates meditation, the Franklin Method, Pilates and Feldenkrais into his teaching  Tom McCook, founder and director of Center of Balance in Mountain View, CA, is an internationally recognized Pilates teacher and movement specialist. Beginning his full-time career in personal training in 1984, Tom designs programs for health and life performance for working professionals, people rehabilitating from injuries, and world-class athletes, including Olympic Gold Medal swimmers Natalie Coughlin, Jenny Thompson and Misty Hyman.  Through years of continuous study and his strong commitment to a daily meditation and physical practice, Tom has developed a refined understanding of what it means to be have a balanced, functionally fit, intelligent body. His teaching integrates Pilates, Franklin Method, yoga, hands-on bodywork, resistance stretching, BodyCode system, somatics, and life coaching, which enhance his holistic approach to working with clients and teachers. Tom produced "Combining Pilates & Yoga for Balance," an exercise video that brings together the benefits of Pilates and yoga.  Tom began his study of Pilates in 1991. He has been leading Pilates teacher training courses since 2001 for PhysicalMind Institute formerly, and currently for Balanced Body Education. He has certifications through the PMA, ACE, along with being a CEC provider. In 2010, Tom became one of the first Master teacher trainers in CoreAlign. Since 2004, Tom has been studying the Franklin Method, an instrumental part of his teaching that offers a very effective approach to improving movement potential and health through imagery and experiential anatomy. Tom has completed all 3 levels of the Franklin Method training and is now a teacher trainer for the Franklin Institute. Tom teaches workshops, conferences and retreats worldwide. He is part of the Passing the Torch Mentorship program offering continued education, insight and guidance to certified Pilates teachers. Tom also offers a 3-month movement and life coaching course, “Embodying a Balanced Life,” helping students to develop healthy practices, create momentum, and experience more freedom in their lives.   Tom’s goal as a teacher is to empower, educate and inspire others to live more fulfilling and balanced lives. He lives on the coast outside of San Francisco with his wife and business partner Karen deMoor.

Ep 11: How to exercise with osteoporosis and osteopenia

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