We’ve been taught to tiptoe around the spine — stabilize, don’t move, stay “neutral.” But what if all that caution is actually holding you back from building strength where it matters? In this episode, I break down a few popular spine and core exercises you’ll often see in strength programs or labeled as “prehab” that I think are overrated — plus the underrated ones more people should be doing instead, and why it matters. We’ll talk intensity, progression, and what it actually looks like to train the spine — not just protect it.

12-Week Strength & Mobility Program (Longevity Lab): https://jenhosler.com/longevity-lab/ 

You’ve been told to control it, correct it, maybe even fear it — but what if pronation isn’t the villain you’ve been warned about? In this episode, we’re unpacking one of the most misunderstood movements in the body and why trying to "fix" it might be doing more harm than good.

If you or someone you know has scoliosis and feels scared, overwhelmed, or unsure about how to move or train safely — this episode is for you. In this personal and practical conversation, I’m sharing how I manage my own scoliosis: from the mindset shifts that helped me stop feeling fragile, to the movement and strength practices that keep my body feeling strong, capable, and supported.

You’ll hear:

• How my diagnosis impacted me early on

• What I’ve learned (and unlearned) as a PT and coach

• The way I train with scoliosis now — without fear or restriction

• How I manage flare-ups, and setbacks

• What I wish more people with scoliosis (and the people who train them) knew

What if the reason you're struggling to stay consistent with your habits or goals isn’t a discipline issue—but a misalignment? In this episode, I’m sharing what I’ve been learning in my 30s: that we’re allowed to opt out of the default settings—especially in fitness. I’ll talk about the things I’ve personally stepped away from, why realizing you have options can feel a little unsettling at first, and how to start asking better questions about what actually matters to you. If you've ever felt like you're forcing yourself to follow rules that don’t quite fit… this one’s for you.

If you’ve ever caught yourself worried that you’re “cheating” in your exercises when you modify a movement or use assistance, then this episode is for you. Dr. Jen breaks down where that belief comes from — and why it might actually be holding you back.

We’ll talk about:

• Why the fitness world equates “harder” with “better” (and what that mindset costs you)

• How to know if you’re truly compensating or actually supporting the movement in a smart way

• Three questions to help you know when a movement change is smart — not ‘cheating.’

Want help applying this to your training? Check out ways to work together at jenhosler.com.

Injuries can shake your confidence and leave you feeling stuck, but what if staying active could actually help you heal faster? In this episode, we’ll dive into why movement—no matter how small—can be a game-changer during injury recovery. From circulation to mental strength, find out how to keep your body in the game while you heal. Tune in to learn how to stay strong, both physically and mentally, even when you’re sidelined.

Need help navigating your recovery or staying active through injury? This is exactly what my consults are for. Let’s work together to create a plan that keeps you moving and healing stronger, no matter the setback.

https://jenhosler.com/monthly-coaching/

We often focus on muscle tissue when it comes to pain, but this can lead us down the wrong path. In this episode, I’m talking about how this muscle fixation can make us assume the muscle is always the problem—and why that’s not always the case. I’ll walk you through how asking the right questions and looking deeper into the movements that reproduce the pain can help you find the real culprit. Sometimes, it’s not the muscle—it’s something else. Tune in to find out why digging a little deeper can make all the difference.

In this episode, Dr. Marcia joins Dr. Jen in a conversation about the learned rules and identities we all have surrounding movement and fitness. Dr. Marcia Dernie (she/they) is a Doctor of Physical Therapy, accessible yoga teacher, child of Haitian immigrants, dancer, and chronically ill strength athlete. Their book Movement for Every Body serves as an inclusive roadmap for folks of all abilities, shades, and sizes to enjoy movement. She also provides free and affordable online resources to help folks move better through her platform @MoveWithMarcia. 

Mobility loss doesn’t just sneak up on you with age — it’s also often a result of how we move (or don’t) for long stretches of time due to things like an injury, temporarily wearing a cast, surgery or injuries that leave scar tissue. In this episode, I break down these sneakier reasons people lose mobility and how those things can be a culprit of nagging injuries and pain down the road from compensations. We can always work to regain mobility lost, but it is much easier if we start early!

A lot of the people I work with think they’re resting — but what we often find is that their bodies aren’t truly getting the recovery they need. Either they’re not shifting into a parasympathetic state (mentally still “on” or stressed), or they’re still exposing their bodies to the same loads that are contributing to their pain or symptoms. In this episode, I’m breaking down what recovery really needs to look like, how to know if you’re missing one (or both) pieces, and why under-recovery can quietly lead to undertraining, setbacks, and stalled progress — even when it feels like you’re doing everything right.