Movement Upgraded Podcast

In this episode, we dive into a thoughtful question I got about the struggle of showing up for strength training sessions years off and if lifting lighter weights provides the same health benefits of lifting heavy. We’ll explore the differences between heavy and lighter/moderate weights, unpack the mindset struggles of re-building after time away, and review practical advice for getting back into a consistent routine without the pressure of lifting heavy. If you’ve ever felt stuck or discouraged about your current workouts, this episode will give you tools to reframe your thoughts and help you discover the joy in your movement again.

In this episode, we explore the often overlooked risks of cortisone injections, one of the marketed ‘quick fixes’ for pain and inflammation. While they can provide temporary relief, we discuss the potential long-term consequences for joint and muscle health, and what to consider instead for injuries and pain. Whether you're considering cortisone injection or guiding clients considering or who have had an injection, this episode will help you make more informed decisions.

In this episode, I’ll share my go-to strength training split that I continue to come back to for my own training and that my clients also love, as well. There are so many different options for strength training, and it can be overwhelming trying to figure out what works best for you. You’ll learn why I love this split, how I organize each session, and how to keep things as simple as possible to maximize your time in the gym and still see results.

Implementing tempo work helps to improve strength and stability, and can be important for things like tissue remodeling for overcoming and preventing injuries. This episode will dive into the science behind tempo training, how it impacts your body and why it’s a powerful tool for getting stronger and staying injury-free.

Overcoming a nagging issue is tricky, but not impossible. It often just requires a bit of detective work and investigating as well as monitoring over time. This is one of the things missing in alot of rehab and often part of why people I work with haven’t overcome their issues. When we’re not monitoring these things, we end up missing key things that might be playing a part (ie activities or loads or other factors that can contribute to your pain), and it can be hard to know if what you’re doing is “working” without knowing what to look for as signs of real progress. In this episode, we’re going to cover the main things I have my clients pay attention to that help us identify the biggest factors impacting their pain or injury & markers of progress.

One of the biggest misconceptions that people have about going through rehab is that they’ll be pain-free quick AF. While it is awesome when clinicians can offer relief in a single session, it is more often than not an unexpected bonus. Most nagging injuries take longer than you think, and managing those expectations up front is really important. Tune in to this episode to get a better understanding of how long rehab usually takes and the factors that can impact your timeline.

In this episode, you’ll learn why I ended up trying Crossfit, how I injured my shoulder during Crossfit while in DPT school, and the rehab I had to address it. I also share what I wish would have been done differently and how that experience has shaped my business and how I coach clients now. 

In this episode, I dive into my personal journey of feeling like I didn’t quite belong in the fitness industry. For years, I felt like an outsider because I didn’t compete, obsess over macros, or follow strict routines. I questioned my place in the industry, wondering if anyone would take me seriously. Over time, I realized that I had some underlying beliefs about health & fitness that needed to be upgraded. If you’ve ever felt like an imposter in the fitness space, this episode is for you. Tune in to explore how redefining your relationship with fitness and leading with compassion can actually help you pursue it with more rigor.

There are many benefits to incorporating mobility training, and ultimately they augment what we do in traditional fitness training. In this episode, you’ll learn how mobility training can help with hypertrophy, or growing muscle. If you have a hypertrophy goal in your training, give this one a listen!

One of the most annoying and frustrating injuries is dealing with a neck or low back tweak. Especially when it feels like it comes out of nowhere, like during the most simple, mundane tasks. Too many people blame these types of injuries on “getting older”, but I’m here to flip that script. Tune in to this episode to learn the 2 main reasons these tweaks tend to happen and a few things you can do to avoid them in the future.