Pelvic health is a topic that is often believed to be only for the elderly, or for 'someone else', meaning that pelvic health problems are not always openly talked about. 

This podcast episode debunks that completely as Trang sits down with Dr Susie Gronski. Dr Susie is a Physical Therapist from the US who specialises in men's pelvic health, and has her own book called 'Pelvic Pain: The ultimate Cock Block' and a podcast 'In Your Pants'. She has had extensive experience in this field and sure makes the topic fun and interesting to chat about.

In this episode, Dr Susie relate pelvic problems in men under their 50s, to those doing endurance sports or may have pain that has been mistaken for a muscle problem. 

Specifically, Dr Susie goes into common misconceptions about pain, what pelvic pain might feel like, healthy bladder patterns, how to work your pelvic floor muscles, ways to keep your prostate healthy and much more. 

Men, this episode is for you! But if you're a health professional or female wanting to know more about general pelvic health, you will also learn a lot from this. Enjoy!

Timestamps:

0:00- Intro4:20- Meet Dr Susie Gronski11:44- Common misconceptions about pain17:47- Chronic pelvic pain28:48- What does pelvic pain feel like?35:19- Healthy bladder control45:14- How to work your pelvic floor muscles51:57- How to keep your prostate healthy59:12- Top tips on how to control pain

Get in touch with Dr Susie

Website: drsusieg.comIG: @dr.susieg Book- Pelvic Pain: The Ultimate Cock BlockPodcast- In Your Pants By Dr Susie GResources mentioned: The prostate playbook by Professor Craig Allingham

Get in touch with TrangEmail: [email protected]: @themotionmechanicFacebook: The Motion MechanicWebsite: www.themotionmechanic.com

In this bonus episode of TAG, Trang is interviewed by Melissa Ensink on the Prana Running Podcast.

This conversation is a little different from what Trang usually speaks about, as she goes into more depth about her own personal journey. She shares about her own running/triathlon journey, what's next for The Motion Mechanic and why she became a vegan earlier this year.

In addition, Trang and Mel talk about mindset, people's sphere of influence, the power of coaching, running technique, common strength training mistakes that runners make, and plenty more.  

Enjoy!

Get in touch with Mel EnsinkPodcast: The Prana Running PodcastIG: @pranarunning

Get in touch with TrangEmail: [email protected]: @themotionmechanicFacebook: The Motion MechanicWebsite: www.themotionmechanic.com

In this episode, I had the pleasure of sitting down to chat with Dr Juan Michelle Martin, who is a Physiotherapist based in Duluth, Georgia specialising in women's pelvic health.

This episode is especially for the ladies, talking about how to manage the changes the body goes through during pregnancy and after childbirth, and how to train safely during this time. 

Some specific topics Dr Juan goes through include what exercises to avoid during pregnancy, how soon after childbirth is it safe to start training, dealing with urinary incontinence, pelvic floor exercises and much more!

If you are going through this stage of your life currently, or know someone who would benefit from this episode, hit share and spread this jam-packed episode with valuable info! Enjoy 👍

 

Timestamps:

3:00- Intro12.15- How the body changes during pregnancy18:50- Is it safe to train during pregnancy?28:37- Exercises to avoid during pregnancy31:04- Can any exercises increase risk of complications or premature labour33:47- How soon after childbirth is it safe to start training again41:29- Dealing with stress urinary incontinence47:56- Pelvic organ prolapse52:24- Pelvic floor exercises1:00:20- Listener Q&A

 

Get in touch with Dr Juan Michelle Martin

Website:www.jmmhealthsolutions.comIG: @thepelvicperspectivePodcast: The fueling her podcast- A woman’s guide to wellness

Get in touch with TrangEmail: [email protected]: @themotionmechanicFacebook: The Motion Mechanic

This episode continues from the previous episode where Trang and Dr Nicky Keay chat about hormonal health for athletes.

This time, Dr Nicky digs even deeper into hormonal health for athletes and ways you can easily monitor your hormonal situation day to day. From there, Nicky goes into training considerations across a lifespan, from exploring the idea of too much training for children/adolescents, to training around the menstrual cycle during adulthood and how menopause later in life can affect training too. 

A lot of this episode is especially relevant for females, but this episode is going to be useful for any health professional or athlete interested in understanding the bigger picture effects of hormones. Happy listening!

 

Timestamps4:35- Hormone health10:18- Day to day monitoring of hormonal health27:12- Training considerations for the young athlete42:35- Training around the menstrual cycle55:05- How hormonal contraception affects training57:40- The effects of menopause

Get in touch with NickyWebsite: www.nickykeayfitness.comInstagram: @nickykfitness

Online course for coaches https://sport-ready-academy.teachable.com/p/working-with-high-performing-female-athletes discount 20% for first enrolling listening to the podcast. Code 2020NK

Athlete Monitoring with new feature of menstrual monitoring https://www.athletemonitoring.com/menstrual-cycle-tracker/

Get in touch with TrangEmail: [email protected]: themotionmechanicFacebook: The Motion Mechanic

In this episode, Trang sits down to chat with the expert herself, doctor Nicky Keay on Relative Energy Deficiency in Sport (RED-S) and the role hormones play in athletic performance.

Doctor Nicky is an endocrinologist based in London, England. She has specialised in hormone health, energy availability and RED-S for many decades, working with all ranges of patients, from dancers to cyclists.

As an Honorary Fellow in the Department of Sport and Exercise Sciences at Durham University, Nicky conducts clinical research in sports/dance endocrinology. 

Nicky is also a pilates teacher and an experienced ballet dancer, choreographer and instructor herself. 

Timestamps:4:00- Why your hormones are so important for health and performance6:45- How to optimise your hormone health14:11- What is Relative Energy Deficiency Syndrome (RED-S)19:47- What affects energy availability27:34- Nutritional considerations to adequately fuel for performance33:22- Can energy deficiency be a problem for athletes within a healthy bodyweight40:20- Performance consequences of RED-S48:49- Steps to take to manage RED-S54:00- Menstruation for the female athlete

This was a real jam-packed episode, so whether you are an athlete, health-professional or coach, this is one you'll enjoy and learn a lot from!

Get in touch with NickyWebsite: www.nickykeayfitness.comInstagram: @nickykfitness

Online course for coaches https://sport-ready-academy.teachable.com/p/working-with-high-performing-female-athletes discount 20% for first enrolling listening to the podcast. Code 2020NK

Athlete Monitoring with new feature of menstrual monitoring https://www.athletemonitoring.com/menstrual-cycle-tracker/

Get in touch with TrangEmail: [email protected]: themotionmechanicFacebook: The Motion Mechanic

In this episode, I sit down with Doctor Izzy Smith to chat about how to train like a boss while also maintaining optimal health.

Izzy speaks about the health benefits of exercise, how to optimise recovery, if there are any detrimental effects of too much training, whether you should train if you're sick, training considerations around the menstrual cycle, and much more!

This is a highly informative and fun chat with Izzy, and can't wait for you all to hear it. Enjoy!

Timestamps3:00- Getting to know Izzy11:20- The health-benefits of running18:20- The physical activity guidelines of Australia21:52- Can too much training be a strain on the heart?31:40- How to make the most of your rest days38:35- Should you train while you are sick?42:57- How the menstrual cycle affects training capacity47:52- Types of fatigue

Get in touch with IzzyIG: @drizzyksmithWebsite: https://www.doctorizzysmith.com/Podcast: Behindtheuniform

Get in touch with TrangEmail: [email protected]: themotionmechanic

In this episode, I sit down with Jamie Stratton, Founder and Myotherapist at AIM Sports Recovery in Melbourne.

Jamie has a background in Athletics, where he trained from a young age and competed at National-Level in Long-Jump. After retiring from the sport, Jamie decided to start-up AIM Sports Recovery, to help athletes with a service that he lacked while he was competing: Adequate recovery and injury-management.

Jamie is now helping a wide-range of athletes, from recreational to elite, from Athletics to Endurance athletes to optimise their recovery and ultimately, train and perform at their best.

This was a really fun and insightful conversation that I had with Jamie. Stress AND rest equals growth, so make sure you tune in to this episode to hear about Jamie's experiences and learnings as an athlete, and what he recommends for you to best manage your recovery.

Timestamps:3:00- Jamie’s journey into elite-level long-jumper32:34- How Jamie developed AIM sports recovery49:36- The difference between a Physio/Myo/Chiro/Osteo1:02:03- Sleep for recovery1:08:20- The 1%ers for recovery1:15:08- Q&A

Get in touch with JamieEmail: [email protected]: @aimsportsrecoveryPhone: 0417 667 267

Get in touch with TrangFacebook: The Motion MechanicInstagram: TheMotionMechanicEmail: [email protected]: www.themotionmechanic.com

Hydration can be a confusing topic.

"Don't drink too much water, it will slow you down"

"You can't drink too much water, it's better to be overhydrated than dehydrated"

"If you're thirsty, you're already dehydrated"

"Overhydration can be extremely dangerous, you need to have a specific hydration plan"

All of this will be discussed in today's chat about how to hydrate for optimal performance with Sports Scientist, Co-Founder and CEO of Precision Hydration, Andy Blow.

As an elite-level triathlete back in the days, Andy experienced the effects of dehydration during his long-course racing. This eventually inspired him to specialise into sweat, hydration and cramping. Since then, Andy has been involved in hydration research, been the team Sports Scientist for the Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.

If you are an endurance athlete who wants to maximise your training, recovery and race performance through your hydration, or you simply want to learn more about hydration, then this episode is for you. Enjoy!

Timestamps0:00- Get to know Andy7:05- The evolution of hydration science12:44- The mechanism of hydration15:31- Electrolytes for performance19:12- How to know when you’re dehydrated31:20- The issues of overhydration36:21- Measuring the sodium composition of your sweat and your sweat rate41:52- Factors that affect dehydration49:42- How much water can the body absorb at once53:57- Listener Q&A

Episode resources:

Hyponatremia blog: https://www.precisionhydration.com/blogs/hydration_advice/what-is-hyponatremia-and-how-can-you-avoid-it

Measuring sweat rate blog: https://www.precisionhydration.com/blogs/hydration_advice/how-to-measure-your-sweat-rate

 

How much dehydration can you tolerate blog: https://www.precisionhydration.com/blogs/hydration_advice/how-much-dehydration-can-you-tolerate-before-your-performance-suffers

 

Book a free 1-1 hydration strategy call with the Precision Hydration team https://precisionhydration.as.me/schedule.php?appointmentType=1456367715% discount code for your order from Precision Hydration: MOTIONMECHANICWebsite: https://www.precisionhydration.com/collections/electrolyte-supplements

Email: [email protected] 

 

Get in touch with TrangFacebook: The Motion MechanicInstagram: TheMotionMechanicEmail: [email protected]: www.themotionmechanic.com

In this episode, Trang sits down with Physiotherapist and Pilates Instructor, Alice Baquie to chat all about Pilates. Alice has a background in gymnastics and running, and her work primarily involves treating patients and running pilates classes for all populations- From those returning from injury to high-level conditioning for physical performance.

Although Pilates has historically been associated with rehab, there is a lot more to it! Pilates is a form of resistance training and can also be utilised to improve function, coordination and strength to compliment endurance training. 

If you’re interested in varying up your resistance training to compliment your endurance sessions, then I’d highly recommend you listening to this episode. Enjoy!

TIMESTAMPS0:00- Intro3:00- Pilates vs S&C, or both?7:30- Get to know Alice16:42- What is pilates?19:50- Reformer vs mat pilates23:03- Benefits of using springs as resistance27:43- Pilates vs yoga32:39- Pilates for increasing body awareness37:08- Pilates for strength and control46:34- Where to fit pilates in your training week53:50- What does a typical session look like?58:09- Technique is most important1:00:49- Anterior vs posterior pelvic tilt1:05:48- How to engage the core1:11:00- Good beginner mat exercises to try1:14:22- How to progress pilates exercises1:18:06- Q&A- How soon after pregnancy is it safe to do pilates?1:19:35- Is pilates more strength or stretching?1:22:56- Pilates exercises that are best for runners

Get in touch with AliceInstagram: @alicebaquieWebsite: www.alicebaquie.com.auFacebook: [email protected]

Get in touch with TrangFacebook: The Motion MechanicInstagram: TheMotionMechanicEmail: [email protected]: www.themotionmechanic.com

In this episode, Trang sits down to chat with Pro Ultra-Runner Lucy Bartholomew. 

 

Lucy first started doing Ultras at a young age, completing her first 100km race at just age 15. Since then, Lucy has accumulated an extensive resume of racing achievements. Most notably, becoming the World Junior Female Sky Running Champion in 2014, and not long after that, becoming the world Ultra Junior Trail Running Champion. She has also taken out 1st and set course-records in Ultra-Races all over the world. 

 

As well as her racing career, Lucy is also a woman of many talents. She is a great role model on social media, advocating all aspects of healthy living, running her own training camps and soon-to-be releasing her recipe book on wholesome plant-based cooking!

 

In this episode, Trang and Lucy talk about ways to make the most of these times through training, mental and lifestyle strategies, thriving off a plant-based lifestyle and answering all the listener questions!

 

Lucy shares her experiences and perspective with many laughs in between, for all athletes to enjoy. It's a great episode to further connect the running community during these times. Enjoy!

 

Timestamps:

6:10- Sucy’s strategies for lockdown 2.0

12:05- Lucy’s current training routine

18:25- Lucy’s interests outside of training

24:59- Finding your why

31:57: Lucy’s upcoming recipe book

35:50- Thriving off a plant-based lifestyle

42:57- Lucy’s go-to meals around training

55:46- Listener Q&A

 

Get in touch with Lucy

Instagram: lucy_bartholomew

Facebook: Lucy Bartholomew

Strava: Lucy Bartholomew

Website: www.lucybartholomew.com

 

Get in touch with TrangFacebook: The Motion MechanicInstagram: TheMotionMechanicEmail: [email protected]: www.themotionmechanic.com