Taking a step back from last episode we are taking a deep dive into the scientific explanation of what the heck delayed onset muscle soreness (DOMS) is. After this episode you’ll not only understand what DOMS is, but also what it could be telling you about your training and the limits to using DOMS as a data point relative to your goals.

Citation:

Schoenfeld, Brad J. MSc, CSCS, CSPS1; Contreras, Bret MA, CSCS2 Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations?, Strength and Conditioning Journal: October 2013 - Volume 35 - Issue 5 - p 16-21

doi: 10.1519/SSC.0b013e3182a61820

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It can be easy to lose sight of why you’re doing what you’re doing, falling into a monotonous routine and ignoring any warning signs around you. Today you’ll hear about two very common mindsets people have when stepping into the gym, court, trail etc. More importantly you’ll hear a personal illustration of what can be at stake when we let these seemingly harmless thought processes take over and why always pushing harder may actually be slowing your progress. It’s a mixed bag of storytelling and teaching this time around, you don’t want to miss it!

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This is not an episode about basketball. Instead, there’s been light shed on the Grand Canyon sized gap between how men and women athletes are supported by their organization. This led me to reflect upon the parallels between what we see in women’s sports and the history of women in the exercise science literature as I’ve experienced it. These messages are nothing new and it’s time we take a look at how they may be impacting our own approach to fitness.

Article:

Jenkins, S. (2021). NCAA’s message to women’s basketball players: You’re worth less. Www.washingtonpost.com. https://www.washingtonpost.com/sports/2021/03/19/ncaa-womens-basketball-unequal/.

Know the difference, find your preference. The moment you recognize the difference between movement and training you can make the conscious decision as to which you prefer. They both increase your health. Stop feeling guilty about not training if you don’t care about performance. And most importantly, stop turning all movement into training. If you do this, but you hate training, you’ll confuse the two and think you hate to move. Reintroduce the curiosity that is inherent in movement, listen in to learn how.

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Trigger Warning: There is brief discussion of how sexual assault and trauma may affect this area of the body. If this could negatively affect you please skip between 14:15 and 16:21.

Today we’ll hear from a pelvic floor physical therapist and dear friend Nicole Kramer on all things pelvic floor. From what is it, to typical issues people have to pre and post partum tips Nicole helps us understand this taboo that’s finally been getting some long overdue attention. If you’re even thinking of having kids, or have pelvic pain that’s been impacting your life you’ll take away a better understanding of how your body works, when and why things can go wrong but most importantly, the services and techniques available for treatment.

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Today I'll share with you some thoughts that came up about the differences and similarities between health and wellness while reading an article for my health and wellness class. It's so easy to get lost in the hype around these topics and venture from what they actually mean. Take a listen to refresh yourself on the wholistic definitions of these terms as a means to reground yourself in yourself. Afterall, it's ultimately YOUR health and YOUR wellness. Don't let anyone else define how this should play out in your own life.

Citation:

Bezner J. R. (2015). Promoting Health and Wellness: Implications for Physical Therapist Practice. Physical therapy, 95(10), 1433–1444. https://doi.org/10.2522/ptj.20140271 

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Today I’ll be sharing my deep reflections on what movement means to me. From being that crazy ADHD kid no parents wanted over, to the cookie cutter box of all women love cardio, to discovering that movement harnesses forward momentum in all key aspects of who I am, I’ll share with you how I’ve reconnected with my roots to discover my play.

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New year, me right? Lolz, nope. But could it be? Today, I will talk about what a new year’s, or any time of the year, resolution could be if we just figured out how to frame a goal. I get it, you know the acronym. S.M.A.R.T. goals are life blah blah blah we’ve heard it all before. But, after countless hours in both undergraduate and physical therapy school, yes even doctorate level classes talk goal setting, I’ve figured out the forgotten piece of the S.M.A.R.T. goal, and it’s changing my life.

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But seriously. As we crawl our way to the symbolic finish line of 2020 I’d like to share with you some of the things that got me through, along with what I learned when the things I was doing were NOT getting me through. Today ranges from discussion of a meta-analysis on exercise’s effects on and anxiety, to stories of my dumpster fire finals week. You don’t wanna skip this one!

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Resources:

Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry research, 249, 102–108. https://doi.org/10.1016/j.psychres.2016.12.020

BBC article- Rumination: The danger of dwelling