Made to Move with Christine Eble

Final exams are right around the corner and they're kicking my butt. Since this is my last semester of classes before I embark on my year of clinicals, I need to finish strong. That said, studying sadly has taken priority over the podcast for now. I will be taking a break through May as I wrap things up. I'll be back before you know it!

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 Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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! Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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 Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

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! Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG. 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

Today's episode comes to you from the lovely drive home to Illinois where I will be suffering through final exams (not dramatic at all). With the semester coming to a close I've been pondering the notion of what it really means to be an expert. A term that once seemed rare and highly esteemed, in my experience is getting a bit fuzzy and certainly overused in the fitness world. Here I discuss a famous paper on research that led to what's now known as the “Dunning-Kruger Effect”, how that applies to fitness and examples of such from my own personal training experience. Resources: Kruger, Justin, and David Dunning. “Unskilled and Unaware of it: How Difficulties in Recognizing One's Own Incompetence Lead to Inflated Self-Assessments.” Journal of Personality and Social Psychology, Dec. 1999. Taylor Eckel 's (PT DPT CSC) IG post Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

Throughout the years, I've caught whiff of a certain subset of marketing that comes out around this holy jolly time of year. And it ain't so jolly. Rather, it's sprinkled with subtle hints of shame around this thing we've named holiday weight gain. There's even a study about it and guys, it's not that bad (see study here). Check out today's episode and join me in chilling the heck by sticking to what we already know. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

By now we've all heard the importance of self love. But, I for one would like a concrete definition as to what this actually means. Join me as I dissect these definitions and explain the variety of ways self love can and should look like in the real world. References: Brig Johnson on the Breaking Protocol Podcast follower her on IG @johnsonbrig Definitions from dictionary.com and merriam-webster.com Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

Today is a short and sweet rundown on the best thing to do when you start weight training accompanied by the straight science behind the purpose of rep x set variation. Deciding what range to work in does matter, but it does NOT have to be complicated! Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

Hello my people. In light of a crazy last couple of weeks and an gradual rise in school work, I've decided it's best to move this podcast to drop every other week. This is my passion project and it needs to stay as such. My worst nightmare is to turn something I enjoy into another thing that needs to get done by the end of the week. I do suspect to move back to weekly once I begin my clinical year, but right now my energy is better spent on content quality over quantity. Thank you for your understanding and support!

Last week we had an interesting assignment in my movement of psychology class… we watched TV about kids at fat camp. Yes, you heard me correctly. And let me tell you, I had some opinions on the approaches of the staff. Is fat camp a bad thing? Not necessarily, BUT it seems to easily become a breeding ground for the messed up ways in which we've come to view fitness and weightloss. Unfortunately, it doesn't take a summer fat camp to receive these same destructive beliefs. Nerd Alert: There will be research & data in this episode. Citations: Kelly, K. P., & Kirschenbaum, D. S. (2010). Immersion treatment of childhood and adolescent obesity: the first review of a promising intervention. Obesity Reviews, 12(1), 37–49. https://doi.org/10.1111/j.1467-789x.2009.00710.x Mcgregor, S., Mckenna, J., Gately, P., & Hill, A. J. (2016). Self-esteem outcomes over a summer camp for obese youth. Pediatric Obesity, 11(6), 500–505. https://doi.org/10.1111/ijpo.12093 Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

Today you'll hear where my head was at as it related to exercise and wellness during quarantine , what that led me to do, and not do. If you're feeling any sort of shame for having trouble getting regular movement in when quantine hit, or if you continue to struggle during this ongoing pandemic you are not alone. Listen in as I offer a simple but effective strategy to help you enjoy movement during this bizarre time. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

Dance. A world where you can simultaneously love how your body moves with the potential to learn to hate how it looks. Today, you'll be hearing my first ever podcast interview with my classmate discussing how her dance has fundamentally shaped how she views movement and exercise. We go everywhere from the stereotypes of body shaming in the dance world to how much this student physical therapist hates the gym. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

Self-love/body positivity is becoming a movement, it's about freakin' time. However, with these new waters I want to make a couple things clear. This week's episode I'll explain how it's perfectly possible to accept yourself for who you are, as you are, while simultaneously working toward your health & fitness goals, whatever those may be. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

This week I will be reading two posts from Facebook weight loss groups to illustrate how the oh so common 1,200 calorie weight loss diet has led us down a destructive path. Let me be clear, this is NOT a personal criticism to those who posted in any way shape or form. Instead, this is my commentary on two real yet common examples of how many of us have fallen victim to the perpetuated idea that 1,200 calories is the “right” amount of energy for every single person who wants to lose weight. Hint: It's not. Like this episode? Please leave a review! If you have suggestions for future episodes please DM me on my IG.

This is not your typical “4 easy steps to your dream body” sales pitch you've already heard 3,000 times, I can tell you that much for certain. Here you'll hear what I believe to be the 4 non-negotiables when it comes to creating an active lifestyle. You may, or may not, be surprised by how dynamic and personable these things really are. Take a break from the fitpros who promise they've found the one thing you need to reach your goals and dive into four of the simple, yet challenging, things to set you up to successfully create the active lifestyle you enjoy. Like this episode? Please leave a review! Peep my IG

Welcome to Episode one of my first ever podcast! I am so excited (and tbh terrified) to FINALLY have gotten this off the ground. I find it fitting to use this first episode to share my story so you can understand the perspective from which I approach all things health and wellness. From average highschooler into physical therapy school, today you'll hear the following: How my relationship with food/fitness became toxic How my BS in exercise physiology became my saving grace How I worked to reverse the mental damage done Like this episode? Please leave a review! Peep my IG

The purposes for this podcast: 1. Redefine why we should care about fitness 2. Educate you on the science behind exercise 3. Encourage you to keep pursuing an active lifestyle