Movement Logic: Strong Opinions, Loosely Held

In this 'Inbetweenie' episode of the Movement Logic podcast, Sarah delves into the widespread misinterpretation of a 2014 research study titled 'Ability to Sit and Rise from the Floor as a Predictor of All-Cause Mortality.' Popularly known as the Sitting Rising Test (SRT), the study has been sensationalized in the media and on social platforms, claiming that the ability (or inability) to get up from the floor without assistance can predict mortality. Sarah critiques the study's methodology, the pitfalls of its media representation, and the critical difference between correlation and causation. She also emphasizes the importance of proper interpretation to avoid fear-mongering and encourages training in strength and balance for overall health benefits.Get on our Wait List for the Bone Density Course!Follow us on Instagram @movementlogictutorials01:08 Overview of the Misinterpreted Study03:35 Details of the Sitting Rising Test (SRT)04:21 Methodology and Findings of the Study14:33 Critique of the Study's Methodology23:43 Misinterpretations and Media Hype29:17 Conclusion and Final ThoughtsReferences: Episode 15: 3! Easy! Rules! About! Research!Ability to sit and rise from the floor as a predictor of all-cause mortality(abstract)Conor O'Shea podcast: Taking Control of Your Pain Through MovementSRT Test on YouTubeDiscover Magazine: Simple Sitting Test Predicts How Long You'll Live

In this episode of the Movement Logic Podcast, we dive into cardiovascular health and the role of cardiorespiratory fitness in supporting longevity—especially for women as they age. We break down the science behind moderate and vigorous aerobic exercise, explain how it differs from strength training, and explore why both are essential for long-term health.We also tackle some of the most persistent cardio misconceptions, unpack the physiological differences between strength and aerobic training, and share evidence-based strategies for integrating both into your routine.Along the way, we offer personal insights and practical tips for building aerobic capacity—with a special focus on finding and sustaining moderate intensity. You'll learn how to gauge it using tools like RPE, the talk test, and heart rate zones.Sign up for Bone Density Course: Lift for Longevity. THE CART CLOSES THIS SATURDAY, MAY 10th, 2025!Follow us on Instagram @movementlogictutorials00:00 Podcast Introduction and Vocal Warmups07:32 The Importance of Cardio Respiratory Fitness11:01 Understanding VO2 Max and Its Benefits13:45 Physical Activity vs. Exercise23:36 The Role of Cardio Respiratory Fitness in Longevity30:30 Aerobic vs. Anaerobic Exercise34:35 Recovery and Adaptation53:30 Biology of Cardio Respiratory Fitness53:46 Aerobic vs. Resistance Training59:43 Understanding Lactate, Lactate Thresholds, and Exercise Intensity01:02:31 Training Zones01:22:07 Moderate vs. Vigorous Intensity Exercise01:44:13 Best Exercises for Aerobic Endurance01:49:58 Combining Strength and Cardio Training01:53:56 Cardiovascular Health in Women02:07:42 Why People Hate Cardio and How to Overcome It02:21:44 Conclusion and Final ThoughtsRESOURCESRead JAMA Network Open about cardio and mortality riskListen to Long & Lean pt. 2Read VO₂ max associated with reduction in all-cause mortalityListen about exercise recoveryRead Burn about human metabolism by Herman PonzerRead Eve about evolution and the female body by Cat BohannonRead about cardiovascular disease and risk factors for women

Welcome to Episode 97 of the Movement Logic Podcast! In this special episode, Laurel and Sarah talk to four women who recently completed the Bone Density Course: Lift for Longevity about their experiences. Whether it's building strength and stability for hiking and biking, reclaiming confidence in their bodies, or surprising themselves with what they can lift, each woman brings a unique and inspiring story. In this episode, you'll hear from: Leslie Nelson, a former professional dancer and movement educator from the Berkshires of Massachusetts, who rediscovered strength, resilience, and even more mobility through lifting. Julie Wright, a lifelong ballet dancer and psychotherapist based in New York City, who realized that ballet and walking weren't enough to maintain her bone health — and found empowerment through barbell training. Barb Elias, a retired public servant and yoga teacher from Winnipeg, Manitoba, Canada, who worked with her natural hypermobility to build real-world strength that supports her hiking, biking, and day-to-day confidence. Susan Saylor, a former civil rights attorney turned yoga teacher in San Francisco, who overcame her hesitations about lifting and built a new relationship with strength training that shows up both on and off the mat.If you've ever wondered if you're too old, too inexperienced, or too "not a gym person" to lift heavy and get stronger, these conversations will change your mind.Important: The cart for Bone Density Course: Lift for Longevity closes Saturday, May 10th — so don't wait! SIGN UP HERE! We won't run this course for another 6 months!

In this episode of the Movement Logic podcast, Sarah and Laurel dig into the grift surrounding popular bone health programs, critically analyzing Bones for Life, Bone Coach, and Buff Bones. They introduce the Grift-O-Meter™ scale to rate each program on their misleading tactics and claims about osteoporosis treatment. They conclude by decrying the patronizing nature of some fitness regimes, urging a more empowered and scientifically sound approach.Sign up for our FREE LIVE online Strength class on 4/26 at 11am ET / 8am PT00:00 Introduction11:40 Critique of Bone Density Programs43:30 Debunking Pseudoscience in Marketing45:49 Feldenkrais Movements and Bone Health01:23:43 Understanding Naturopathic Education01:29:49 Exploring Kevin Ellis' Supplement Company01:31:22 Osteo IQ: DNA Testing and Bone Health01:41:20 Buff Bones: A Deep Dive02:05:36 Outdated Research and Spinal Flexion02:16:28 Instagram Messaging and Audience Engagement02:20:52 Strength Training for Bone Density02:39:49 Lifting Weights in a PatriarchyDownload Your Grift-O-Meter here!Episode 56 Does Hypermobility Cause Osteoporosis?Episode 82 Weird Science: When It Doesn't All Add UpEpisode 90 Capacities for Longevity Part 1: StrengthEpisode 91 LIFTMOR, Not Less: An Interview with Belinda BeckEpisode 93 Should You Avoid Spinal Flexion With OsteoporosisEpisode 94 Capacities for Longevity Part 2: PowerResults not Typical PodcastDecoding the GurusBones For Lifehttps://bonecoach.com/https://healthybonesco.com/https://osteoiq.com/https://www.integrativenutrition.com/Bone Turnover Markers in the Diagnosis and Monitoring of Metabolic Bone DiseaseSleep Duration and Bone DensityBuff BonesMEDEX-OPStop Worrying About Lifting Weights for Bone DensityLaurel's ResponseOsteoporosis ConfusionSquat Alignment

In this insightful episode, Dr. Sarah Court sits down with Dr. Caitlin Casella, PT, DPT, to discuss the evolution and current state of physical therapy. Dr. Casella shares her journey from being a full-time yoga instructor to becoming a PT, the transition from yoga to developing her own physical therapy practice, and her thoughts on the business models in PT clinics today. They delve into the challenges of the current healthcare system, share personal experiences and lessons learned from clinical rotations, and discuss the importance of sustainable career practices to avoid burnout in the industry. This conversation is an invaluable resource for current and prospective PTs, and movement professionals considering a transition into physical therapy.00:41 Journey to Becoming a Physical Therapist00:56 Transition from Yoga to Physical Therapy02:59 Starting a PT Clinic04:15 Clinic Operations and Burnout05:55 Specialized Services and Classes07:16 Menopause and Women's Health09:47 First Experiences with Physical Therapy13:29 Clinical Rotations and Pandemic Challenges19:07 Inpatient vs. Outpatient PT22:43 Cash-Based vs. Insurance-Based Clinics30:04 Balancing Medicare and Cash Patients34:21 Private Practice Setup34:41 Balancing Rates and Burnout35:09 Recognizing Burnout Signs38:25 Transitioning to Private Practice39:51 Challenges in PT Profession43:47 Advice for Aspiring PTs48:54 PT School Experience57:52 Practical Application of PT EducationSign up for our FREE Bone Density Course Strength Class here!Resources:Practice Human websiteDr. Caitlin Casella on IG

In this episode of the Movement Logic Podcast, Laurel and Sarah explore why power training deserves a spot in your movement routine—especially as you age. They kick things off by reviewing the different types of strength before introducing the concept of power, breaking down the fact that, yes, there are different types of power too.You'll hear why power is critical for balance, fall prevention, and quick, reactive movements that keep you moving safely and independently in daily life. Laurel and Sarah explain how power tends to decline faster than strength as we get older—and why that matters—along with how the right kind of training can help you maintain and even improve it.They share real-world examples of power in action, clear up common misconceptions, and highlight the key principles that make power training both safe and effective. Plus, they give a sneak peek into their upcoming course designed to make power training approachable, progressive, and even—dare we say—fun.SIGN UP HERE to take a free Bone Density Course class with us LIVE April 26th 8am PT / 11am ETFollow @MovementLogicTutorials on Instagram00:00 Introduction and Banter00:15 Discussion on PTs Calling Themselves Doctors01:17 Observations about the Bench Press from Recent Classes05:05 Upcoming Free Bone Density Class07:08 Series on Physical Capacities for Longevity10:11 Strength vs. Power11:54 Importance of Power Training for Older Adults38:43 Force-Velocity Curve Explained44:58 Types of Power49:08 Applying Strength and Power in Sports and Daily Life57:19 Neuromuscular Adaptations in Strength and Power Training01:02:35 The Stretch Shortening Cycle and Power Training01:08:07 The Importance of Power Training for Longevity01:21:08 Cultural Misconceptions About Power Training01:24:53 Teaser for Our New Course on Power01:27:48 Conclusion: The Importance of Power TrainingRESOURCESEpisode 60: Dismantling Long & Lean Pt. 1Episode 90: Capacities for Longevity Pt. 1: StrengthSys review and MA: Power v Strength for Older AdultsSys Review and MA: Power to Reduce Falls RiskForce Velocity Curve (the banana!)Episode 37: Plyometrics - More Bang for Your BonesLachlan James paper - Not All Strength is Created Equal + Table from NSCA with Each Classification

In this episode of the Movement Logic Podcast, hosts Laurel Beversdorf and Dr. Sarah Court critically examine common beliefs surrounding spinal flexion exercises and osteoporosis, particularly from a yoga and Pilates perspective. They delve into two pivotal studies on exercise and fracture risk, both led by Dr. Mehrsheed Sinaki, a renowned specialist in physical medicine and rehabilitation at the Mayo Clinic in Rochester, Minnesota.The first study, Postmenopausal Spinal Osteoporosis: Flexion versus Extension Exercises, is frequently cited on Pilates websites and in yoga and Pilates teacher trainings as evidence that spinal flexion is risky for individuals with osteoporosis—even during bodyweight exercises. However, despite its widespread use to justify movement restrictions, the study has notable methodological flaws. The second study, Stronger Back Muscles Reduce the Incidence of Vertebral Fractures: A Prospective 10-Year Follow-up of Postmenopausal Women, suggests that progressively overloaded back strengthening exercises can reduce fracture risk—even if the strengthening occurred only for a few years in the distant past. Yet, this study also has its own limitations.When viewed together, these studies present an intriguing contrast: one warns of the potential dangers of spinal flexion (even under low loads) based on weak evidence, while the other highlights the lasting protective benefits of strength training. Laurel and Sarah explore why bodyweight spinal flexion is often singled out as risky and question whether this caution is always justified.They also discuss the ethical implications and the boundaries of a movement teacher's scope of practice—particularly when making broad recommendations to avoid certain movements based on limited or flawed research. The hosts emphasize the importance of individualized context in exercise prescriptions, the need to follow medical guidance from a student's doctor, the evidence-backed benefits of strength training, and the necessity of empowering students with the autonomy to make informed movement choices.Get on the wait list for our Bone Density Course: Lift for LongevityFollow Movement Logic on Instagram00:56 Podcast Production & Content Creation01:33 Bone Density & Squat Depth02:20 Benefits of Full ROM Strength Training08:24 Is Spinal Flexion Dangerous for OP?10:00 Issues with Yoga/Pilates for OP Classes18:43 1984 Paper: Flexion vs. Extension for OP40:22 Flaws in the 1984 Study41:57 2002 Study: Stronger Back Muscles & Fractures43:03 2002 Study Design & Methods46:35 2002 Study Key Findings52:09 2002 Study Limitations56:30 Practical Takeaways01:06:15 Ethics for Movement Teachers01:17:43 ConclusionReferences:Episode 77: Make Dr. Loren Fishman Make SenseEpisode 92: Are You Getting Dexa Scammed? 1984 Sinaki paper 2002 Sinaki paper

In this episode of the Movement Logic podcast, Laurel and Sarah dissect a recent email they received from Dr. Loren Fishman, in which he expressed frustration over their critique of his study on yoga and bone density. In this episode, they address Fishman's email and take another look at his study, Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Laurel and Sarah's conversation explores claims made in the email, as well as Fishman's study's methodology and findings. They compare his claims against established evidence on bone adaptation and emphasize the importance of high-load and high-impact exercise for building bone. They also highlight the need for exercise recommendations to be grounded in solid, evidence-based research—especially for women looking to prevent or reverse osteoporosis and osteopenia.Get on the wait list for our Bone Density Course: Lift for LongevityFollow Movement Logic on Instagram00:00 Introduction00:47 Personal Updates & Course Insights14:25 Critique of Dr. Fishman's Yoga Study52:45 Critique of Yoga's Efficacy in Bone Building53:03 Mechanostat Theory and Bone Adaptation55:18 Challenges in Measuring Yoga's Impact on Bones01:06:17 Dynamic vs. Isometric Contractions in Exercise01:10:20 Unfalsifiable Claims and Scientific Inquiry01:15:16 Turkey Studies and Sustained vs. Intermittent Loading01:18:14 Dynamic Strength Training vs. Impact Training01:18:28 Cellular Accommodation and Running01:19:00 The Importance of Rate of Loading01:21:21 Critique of Yoga for Osteoporosis Claims01:26:24 Red Herrings and False Comparisons01:51:41 Concluding ThoughtsREFERENCESFishman's StudyThe poses in Fishman's studyTables of P values and more P values from Fishman's studyEpisode 79: Make Yoga U Make SenseEpisodes on the Movement Logic podcast 5, 38, 51, 53, 84, and 88 that referenced Fishman's paper.Episode 56 of the Yoga Research & Beyond podcast that looks at Fishman's paper.LIFTMOR trialLIFTMOR-M trialMedex OP Randomized Controlled TrialMeta-analysis on High-Load Resistance Training (HLRT)Systematic Review on Pilates and YogaBone "mass" and the "mechanostat": a proposal (Frost, 1987)Molecular pathways mediating mechanical signaling in boneEpisode 82: Weird Science1984 and 1985 Turkey Study

In this episode of the Movement Logic Podcast, Sarah and Laurel are thrilled to interview esteemed exercise scientist Professor Belinda Beck, investigator in the groundbreaking LIFTMOR trial. They discuss the necessity of high-intensity resistance and impact training for improving bone density, comparing it to less effective exercises like Pilates, yoga, and walking. Professor Beck shares insights on her LIFTMOR, LIFTMOR-M, and MEDEX-OP studies, underlining the importance of mechanical loading for bone health. They explore the misleading promotion of devices like OsteoStrong or courses like Buff Bones that do not provide the necessary rate of loading or magnitude of load to impact bone density. The conversation elucidates the mechanisms of bone adaptation and defends high-intensity training as essential for combating osteoporosis.00:20 Bone Density Course Progress06:28 Guest Introduction08:25 Interview with Professor Belinda Beck16:59 Understanding Bone Health and Research23:46 Bone Adaptation and Remodeling36:15 Bone Remodeling and Exercise Breaks37:52 Exercise Types and Bone Response39:35 Strength Training and Client Engagement42:37 Effective Exercise for Osteoporosis44:00 Impact of Weight-Bearing Activities48:47 High-Intensity Training for Older Adults53:14 Impact Training and Bone Health01:02:12 Marketing vs. Science in Osteoporosis Treatment01:04:09 Comparing Exercise Programs for Bone HealthReferences:Get on the wait list for our Bone Density CourseOnero at the Bone ClinicBecome an Onero ProviderHigh-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled TrialA Comparison of Bone-Targeted Exercise Strategies to Reduce Fracture Risk in Middle-Aged and Older Men with Osteopenia and Osteoporosis: LIFTMOR-M Semi-Randomized Controlled TrialA Comparison of Bone-Targeted Exercise With and Without Antiresorptive Bone Medication to Reduce Indices of Fracture Risk in Postmenopausal Women With Low Bone Mass: The MEDEX-OP Randomized Controlled TrialREMS Echolight Bone ScanPaul Grilley Bone PhotographsMechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time offEpisode 53: Your Bones Are BoredExercise to prevent falls in older adults: an updated systematic review and meta-analysisOptimum frequency of exercise for bone health: randomised controlled trial of a high-impact unilateral interventionOsteostrong: 3 Things You Should KnowTwelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone LossBuff Bones

We start off Season 6 with Part 1 of our 3 Part series on Longevity. What are the capacities we need to retain or develop in order to continue to live the lives we want to at the end of our lives? In Part 1, hosts Sarah Court and Laurel Beversdorf dive deep into the capacity of strength. We discuss the difference between strength endurance and maximal strength, and the myriad benefits of heavy strength training at any age. The episode includes discussions on common functional mobility tests for seniors, the neural adaptations resulting from heavy lifting, and practical guidelines for transitioning from endurance strength to heavy weights. Sarah and Laurel emphasize the long-term advantages of incorporating heavy lifting into regular exercise routines.00:00 Welcome to Season Six00:19 Couch Recording Fun01:14 Notes from the Bone Density Course04:59 Three-Part Series Introduction06:09 Strength and Longevity21:52 Strength Endurance Explained35:03 Maximal Dynamic Strength vs Isometric Strength42:44 Functional Tests for Seniors51:04 The Timed Up and Go Test54:29 Understanding Grip Strength and Its Importance01:11:42 The Five Times Sit to Stand Test01:13:38 Building Strength Endurance01:18:16 The Benefits of Heavy Strength Training01:33:53 Improving Bone Density Through Strength Training01:39:28 Enhancing Metabolic Function with Strength Training01:42:26 The Value of Strength for Longevity01:45:27 Conclusion and Final ThoughtsLinks:Timed Up and Go Test5x Sit to Stand TestSign up here to get on the Bone Density Course wait list and receive free content and the only available discount!

In this episode of the Movement Logic Podcast, Dr. Sarah Court, interviews Alexandra Ellis, a mobility specialist and coach. They discuss the nuances of mobility versus flexibility, the importance of strength training for improving mobility, and practical strategies for incorporating mobility work into daily routines. Alexandra emphasizes focusing on core stability and using tools like foam rollers and therapy balls for effective body maintenance. The episode provides valuable insights into creating a balanced approach to mobility, strength, and flexibility for a pain-free life.Timestamps:01:47 Understanding Mobility vs Flexibility03:06 The Importance of Strength in Mobility04:12 Hypermobile Bodies and Mobility Work08:35 The Big Three Movements: Squat, Hip Hinge, Overhead Reach17:30 Incorporating Mobility Work into Your Routine19:45 The Importance of Post-Workout Soft Tissue Mobilization20:31 Timing Your Recovery: When to Roll Out21:10 Daily Body Maintenance: Comparing to Dental Health21:32 Ignoring Pain: The Common Mistake22:05 The Role of Massage and Chiropractic Care23:57 Simplifying Your Mobility Routine25:06 Making Time for Workouts: Personal Experiences30:35 Integrating Yoga and Pilates into MobilityReferences: Alex Ellis on InstagramAlex's websiteGet on the Wait List for Bone Density Course May 2025!

In this episode of the Movement Logic Podcast, host Laurel Beversdorf explores the concept of 'dead butt syndrome' or 'gluteal amnesia', debunking both as a non-evidence-based myths perpetuated in fitness and health discussions. Laurel discusses the misleading information in a recent New York Times article titled Sitting All Day Can Cause Dead Butt Syndrome, and emphasizes the importance of evidence-based terms and ideas in understanding pain and body function. She outlines the dangers of accepting unsupported medical terms, advises on better exercise practices, and stresses the significance of regular, whole-body strength training for overall health. Listener feedback is also addressed, touching on the podcast's approach to myth-busting and health education.00:00 Introduction and Personal Check-In01:17 Understanding Dead Butt Syndrome03:03 Debunking the Myth: Evidence and Expert Opinions06:10 Critique of the New York Times Article09:12 Addressing Listener Feedback12:51 The Problem with Sensationalism in Media16:45 The Complexity of Pain and Misleading Diagnoses32:28 Exploring Gluteus Maximus Firing Patterns33:11 Factors Predicting Athletic Injuries33:48 Critiquing the New York Times Article34:18 Debunking Gluteal Amnesia Myths36:02 The Problem with Pathologizing Normal44:23 Understanding Muscle Cramping56:45 Effective Movement and Pain Prevention58:23 Upcoming Classes and CoursesFree offerings mentioned in this podcast:Take a free class with Laurel and get the replay - Escape the Gride: A Multi-Planar Banded FlowGet on the Waitlist for Bone Density Course and get the only discount for Spring 2025 cohortGet the free Bone Density Mini-Course: Barbell 101Resources mentioned in this podcast:Greg Lehman on "Trojan horsing" Conspirituality Podcast on Post-Truth AmericaSitting All Day Can Cause Dead Butt SyndromeHave the Butt Muscles of the World Gone Silent?Muscle Recruitment Patterns During the Prone Leg ExtensionTest showing more gm activity in presence of painPeople with low back pain do not have a delayed firing of GM

In this very special Inbetweenie, we're interviewed by Dr. Adam McAtee, PT, on his Evidence-Based Pilates podcast to talk all things bone density.You will learn:· The 3 aspects that make up bone strength: BMD, bone size, and bone architecture· Catabolism and anabolism across your lifespan· Why Pilates and yoga aren't going to cut it long term for bone building· How weight bearing and weight lifting are not the same thing· What types of exercise will impact bone density· How and why intensity is relative· Why a jumpboard on a reformer does not count as impact trainingAnd more!Links:Get our free Bone Density Mini Course by signing up for our mailing list2-Week Free Trial of the Anatomy & Biomechanics Club: https://www.evidence-basedpilates.com/anatomy-and-biomechanics-club-2-week-free-trialAdam's Instagram handle: https://www.instagram.com/adammcateepilates/

In this in-between episode of the Movement Logic Podcast, Laurel discusses two major myths: the longevity significance of grip strength and the role of single leg exercises in improving balance. The discussion touches on the misinterpretations of grip strength's correlation with health and longevity, different types of grip and their training, and the genetic factors influencing grip strength. It also covers the efficacy of using gloves and straps. Additionally, the episode explores how single leg exercises contribute to overall strength and balance, challenging the notion that these exercises are essential for improving balance and athletic performance. 00:00 Introduction to Mythmas Season00:47 Debunking the Grip Strength Myth04:49 Understanding Different Types of Grip08:54 The Role of Genetics in Grip Strength17:25 Exploring Single Leg Exercises22:50 Benefits and Misconceptions of Unilateral Exercises31:09 Conclusion and Free Mini Course OfferGrab our Free Mini Course: Barbell 101Barbell GuideStronger By Science: The Evidence-Based Guide to Grip Strength Training & Forearm Muscle Development

In this in-between episode of the Movement Logic Podcast, Sarah discusses a new product for osteopenia called Osteoboost, a wearable medical device that uses gentle vibrations to improve bone density and strength, offering a non-invasive alternative to traditional treatments. Sarah delves into the research behind the device, its FDA clearance, and its effectiveness compared to medication and exercise. She emphasizes the importance of heavy lifting for bone health, and expresses concerns about people relying solely on passive treatments like Osteoboost instead of engaging in comprehensive exercise routines.00:00 Introduction and Episode Overview02:20 Introduction to Osteoboost03:00 How Osteoboost Works04:30 Research and Development Behind Osteoboost09:30 Clinical Trials and Results13:37 Comparing Osteoboost to Traditional Treatments17:21 Final Thoughts and RecommendationsOsteoboost websiteWellen websiteClick here to get on our mailing list for a FREE barbell mini course, access to discounts on our full Bone Density Program, and more!

In this solo episode of the Movement Logic Podcast, Laurel Beversdorf dives into the topic of exercise recovery. She differentiates between the physiological 'Big R' recovery and the 'little r' recovery, or aggressively marketed “recovery optimization” practices that the wellness industry loves to sell. Laurel discusses how sleep, nutrition, and strategic exercise stress management are critical to effective “big R' recovery and clarifies why many marketed recovery methods may not be as effective as claimed. She emphasizes the importance of balancing exercise with adequate recovery to prevent injuries and achieve the positive adaptations and health outcomes we're looking for when we exercise.Sign up for our free Bone Density Mini Course here!00:00 Introduction to exercise recovery01:23 Understanding recovery: the basics02:37 The rise of commercialized recovery “optimization practices” and why these are different from the recovery your body will do on its own if you let it.03:56 The essentials of recovery - time, resources, and strategy07:55 Misconceptions surrounding “recovery optimization” practices09:55 The importance of exercise12:27 Balancing exercise and recovery18:54 Practical tips for effective recovery28:26 Final thoughts and encouragementLinks:Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christie AschwandenDr Steph Mundt - managing bone stress injuries and relative energy deficiency in our athletes on the Movement Optimism podcastPost-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength trainingResearch on cool downs:Pernigoni et al (2023) PMID: 37039750Afonso et al (2021) PMID: 34025459Mechelen et al (1993) PMID: 8238713CDC - General Physical Activity GuidelinesLaurel's Instagram post about recovery

Welcome to Episode 84 of the Movement Logic podcast! In this Inbetweenie, Laurel and Sarah Court discuss health misinformation and practical tips for spotting misinformation around exercise for osteoporosis, “in the wild”.00:00 Introduction 01:07 Bone Density Course update02:22 Continuing the discussion on science and pseudoscience04:56 Yoga U email and legal considerations08:14 Six tricks of non-evidence based advice20:45 Spotting pseudoscience and critical thinking33:45 Becoming more science literate35:45 Conclusion SIGN UP FOR OUR FREE BONE DENSITY MINI COURSE: BARBELL 101Links:Episode 79: Make Yoga U Make SenseAlignment Dogma series parts 1, 2, and 3The Skeptic's Guide to the UniverseYoga Research & Beyond podcast with Jules Mitchell & Ariana RavenAdam Meakins on IGGreg Lehman's Blog

Welcome to Episode 83 of the Movement Logic podcast! In this Inbetweenie episode, Sarah discusses the importance of ‘banking' capacities like strength, balance, and endurance, in order to have the best possible last 10 years of your life. Drawing from some real-life encounters, she compares how two very different lifestyle choices have led to two very different final decades for two women.Sign up for our free Bone Density Mini Course here!Links:Outlive: The Science and Art of Longevity

Welcome to Season 5, Episode 82 of the Movement Logic podcast! In this episode, Laurel and Sarah navigate the worlds of science, pseudoscience, and outdated science.We'll be looking at claims from a range of topics, including crystals, Reiki, and Ayurveda, to personality tests, fad diets, yoga, Pilates, physical therapy and CAM treatments.Our discussion is organized around the "non-negotiable ingredients" of a science-based claim to separate pseudoscience from outdated ideas and solidly science-based claims.REFERENCES: Posture Panic: Pt. 1, 2, and 3,Dexa Scammed?, Walk Your Bones Stronger?, Knee Myths, McGill - 62 and 74, Meakins, Long & Lean: Pt. 1, 2, and 3, Make Yoga U Make Sense, Alignment Dogma: Shoulders, Spine, and Pelvis, Nutrition, Yoga w Jake, Conspirituality on Terrence Howard, Unbiased Science: Acupuncture, Cupping, Decoding the Gurus, Maintenance Phase Myers-Briggs, Beall's List, Onero

Welcome to Episode 81 of the Movement Logic podcast! In this episode, Laurel and Sarah talk to four women who took the Bone Density Course: Lift for Longevity last year about their experiences. Whether it's reversing an osteoporosis diagnosis, to feeling more capable in all aspects of their lives, each woman has a unique perspective on their experience to share. In this episode you will hear from: Bea, who first discovered yoga from a book back in the 80s, and became a long-time yoga teacher, but who realized over time that was missing the strength part. Kathy, a private yoga teacher from Washington, D.C. She came across Movement Logic on social media and after receiving a diagnosis of osteoporosis, decided she wanted to try and overcome it using heavy lifting. Bridgette, a 48-year-old yoga teacher from Canada, who is currently in perimenopause, and wanted to address the symptoms that she was experiencing as well as shore up some solid bones. Samm, a Pilates instructor and sports massage therapist from England, who got into Pilates to try and help her bad back. She found us through our podcast, and had no hesitation in signing up to get stronger.Only a few days left to sign up for this year's Bone Density Course: Lift for Longevity - so don't delay!

Welcome to Episode 80 of the Movement Logic podcast! In this episode, Laurel and Sarah are joined by Dr. Beth Linker, PhD. Beth Linker, a former physical therapist, is an author and professor of the history of science, disability, and medicine at the University of Pennsylvania. Her most recent book, Slouch: Posture Panic in Modern America, reveals the little-known and surprising origins of our fears and ideas about poor posture. In this episode you will learn: How Dr. Linker transitioned from physical therapist to professor and author, and (then also) yoga teacher Where her interest in posture first began The most surprising discovery she made while writing her book on the history of posture The origin of physical therapy That the modern postural yoga practice is not a centuries old practice How opinions about good and bad posture influence the judgment calls made on people's competence and character The relationship between posture-shaming and disability discrimination. The difference between posture correction and posture modification The value of posture modification for different individuals What a positive shift might look like with regards to changing society's attitudes toward posture inactivity.Sign up here for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!Reference links:Slouch: Posture Panic in Modern America, by Beth LinkerYoga Body: The Origins of Modern Posture Practice Episode 73: Posture Panic Pt. 1Episode 76: Posture Panic Pt. 2

Welcome to episode 79 of the Movement Logic Podcast! Laurel and Sarah explore whether yoga strengthens bones, examining Yoga U's claims and Dr. Loren Fishman's controversial study. We'll uncover how Yoga U often exaggerates or cherry-picks evidence while overlooking effective bone-building exercises like heavy resistance and impact training.In this episode, you will learn: How research can be misrepresented to support biases. The difference between bone resorption and bone-building. Why yoga isn't effective for bone strengthening due to lack of adequate loading and progressive overload. The limitations of yoga's balance improvements for real-world activities. The importance of critically evaluating research claims about yoga and bone health.Sign up here for our FREE Live Strength Class on September 19th at 8:30am PT/11:30am ET.Reference links:Our interview on Evidence-Based PilatesYoga U blogs on bone health: 5 Best Natural Sources of Calcium for Healthy Bones Yoga for Osteoporosis Yoga for Osteoporosis and Fracture Prevention Yoga for Osteoporosis - What does the research say? Ways to reduce fracture: Muscle StrengthMovement Logic podcast episodes mentioned: Persistent Myths About Osteoporosis Three! Easy! Rules! About! Research Weebles Wobble But They Don't Fall Down Does Yoga Asana Build Bone Density? Got Bones? Yoga Asana Isn't Enough.LIFTMOR TRIAL RESEARCHthe LIFTMOR trial on YouTube

Welcome to Episode 78 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss what current science, versus outdated advice and conventional wisdom, have to say about the knees—namely whether “bone on bone” is a thing, and if deep squats, knee valgus aka “knee cave”, or high impact are inherently bad for your knees. Learn what research has to say about some of the most common fragilizing beliefs people hear about their knees, and why these scary tales are just plain wrong. In this episode you will learn that: The knee is strong and adaptable, capable of handling various loads with training. The knee has a wide range of safe positions, especially with progressive exposure. Knee pain doesn't always mean injury, and injuries can heal with proper care. The knee isn't a simple hinge; it allows rotational and lateral movement. The kneecap doesn't always need to face forward in standing. Knees can lock or hyperextend without causing harm, depending on the person. The knee can safely move past the ankle and toes during squats or lunges. Running and landing don't require the knee to track perfectly forward. Knee valgus is not inherently dangerous. Deep squats, high-intensity exercise, and running do not cause arthritis or "wear and tear"; they strengthen the knee. Strength training and running thicken knee cartilage compared to inactivity.Sign up here for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!Analysis of the load on the knee joint and vertebral column with changes in squatting depth - PMID: 23821469Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage - PMID: 16258919Thickening of the knee joint cartilage in elite weightlifters as a potential adaptation mechanism - PMID: 24648385Exercise for osteoarthritis of the knee: a Cochrane systematic review - PMID: 26405113Knee alignment does not predict incident osteoarthritis - PMID: 17393450Gluteal muscle weakness on joint kinematics - PMID: 37309814The effect of experimentally induced gluteal muscle weakness on joint kinematics - PMID: 37309814Impact of Three Strengthening Exercises on Dynamic Knee Valgus - PMID: 34068810Anteromedial versus posterolateral hip musculature strengthening with dose-controlled in women with patellofemoral pain - PMID: 33689989Kiss goodbye to the 'kissing knees' - PMID: 33906580Research on Crossfit injury risk - PMID: 24276294, PMID: 28253059, PMID: 32343082, PMID: 33322981Instagram post about Sharon Lokedi Low Prevalence of Hip and Knee Arthritis in Active Marathon Runners - PMID: 29342063

Welcome to Season 5 and Episode 77 of the Movement Logic podcast! In this episode, Laurel and Sarah dive into the history of how DEXA scans came to be so ubiquitous, what are the risks around osteoporosis medication, and whether osteoporosis and osteopenia were intended to be diagnoses in the first place. You will learn: How was the DEXA score for osteoporosis first decided on Was osteopenia supposed to be a diagnosis for treatment What role did Merck play in getting more women to take their new drug Fosamax What are the risk factors for the side effects of bisphosphonate drugs What is the difference between a population risk vs an individual risk Why it's not recommended to get a DEXA scan before you are 65 years old The role of iatrogenesis in the medication choices and use for women with osteoporosisSign up here for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!Reference links:Estrogen MattersNorth American Menopause SocietyJen Gunter InstagramHow A Bone Disease Grew To Fit The PrescriptionManaging Osteoporosis Patients after Long-Term Bisphosphonate TreatmentLong-Term Drug Therapy and Drug Discontinuations and Holidays for Osteoporosis Fracture Prevention: A Systematic ReviewOsteoporosis: Innovations in screening and diagnosticsOsteoporosis Treatment

Welcome to Season 5 and Episode 76 of the Movement Logic podcast! In this second episode in our Posture Panic series, Laurel and Sarah take a deep dive into the currently available research around posture to debunk some of the long held beliefs around posture, pain prevention, muscle activation, and more.You will learn: Does good posture keep you pain free? Is Text Neck or Tech Neck really a thing we need to worry about? Do we need to spend so much time finding a “neutral spine”? Do you need to keep your shoulders “back and down” at all times? Does a flexed spine automatically lead to a disc herniation? What the actual predictors of pain and injury are (spoiler: it's not your posture) Why we hate @postureguymike's fearmongering pseudoscience approach to “strength” for seniorsAnd more!References:Slouch: Posture Panic in Modern AmericaModifying patterns of movement in people with low back pain -does it help?No consensus on causality of spine postures or physical exposure and low back painAssociation Between Text Neck and Neck Pain in AdultsPosture and time spent using a smartphone are not correlated with neck pain and disability in young adultsIs Neck Posture Subgroup in Late Adolescence a Risk Factor for Persistent Neck Pain in Young Adults?Can we reduce the effort of maintaining a neutral sitting posture?Exploring lumbar and lower limb kinematics and kinetics for evidence that lifting technique is associated with LBPEvidence for an inherited predisposition to lumbar disc diseaseThe Twin Spine Study: contributions to a changing view of disc degenerationWhy Sitting Posture is Mostly Irrelevant to Future PainEffects of sex differences on scapular motion during arm elevationIn vivo 3-dimensional analysis of scapular kinematics: comparison of dominant and nondominant shouldersScapular Dyskinesis Is Not an Isolated Risk Factor for Shoulder Injury in AthletesSign up here to take our free Strength Class on September 19th 8:30am PT/11:30am ET

Welcome to Season 5 and Episode 75 of the Movement Logic podcast! In this episode, Laurel and Sarah are joined by Nikki Naab-Levy, strength coach and hypermobility specialist.You will learn: What is hypermobility and how does it differ from flexibility What are the Ehlers-Danlos Syndromes and how do they differ from Hypermobility Spectrum Disorder Who can and can't diagnose hypermobility Whether hypermobile people should never lock out their joints What are the most important considerations when working with hypermobile clients The negative consequences of catastrophizing positions as safe or unsafe Why social media focuses on the wrong issues for hypermobile people Strategies for hypermobile people to sense what level of activity they should undertake on any given daySign up here to get on the waitlist for our next Bone Density Course in October 2024!Reference links:Nikki Naab-Levy on InstagramNikki Naab-Levy's website

Welcome to Season 5 and Episode 74 of the Movement Logic podcast! In this unplanned episode, Laurel and Sarah discuss Stu McGill's recent appearance on the Huberman podcast. In Episode 62, we identified McGill's big themes around movement. In this episode, we go through his appearance on Huberman to see if he's still promoting the same ideas or if he has updated his approach.You will learn: Why we are once more deconstructing Stu McGill's standpoint and outdated views on movement safety Why a hyperfocus on potential future pain is not only unhelpful but can put people off from exercising at all Why we need to be encouraging more people to lift weights vs scaremongering them away from it How McGill seems to continue to characterize himself as a ‘healer' when in fact he is often well out of his scope of practice McGill's continued overuse of anecdote and analogy in lieu of evidence and research Whether we will cover it if and when McGill goes on Rogan next (spoiler: we won't)Sign up here to get on the wait list for our next Bone Density Course in October 2024!Reference links:Episode 62: Make McGill Make SenseStu McGill on Huberman: Build a Strong, Pain-Proof Back

Welcome to Season 5 and Episode 73 of the Movement Logic podcast! In this first part of our much-requested three-part series "Posture Panic," Laurel and Sarah dive into the history of posture. They discuss Beth Linker's book, Slouch: Posture Panic in Modern America, providing insights and context to how posture has been perceived and addressed through history starting around the turn of the century up until now.You will learn: The origins of "Posture Panic" around the turn of the century. How Darwin's theories influenced the medicalization of posture. The fear that human spines weren't "ready" for bipedal stance, contributing to back pain and other issues. Why we believe it's important to move like animals and babies, and where these beliefs came from. The intersectional impact of posture panic, affecting different races, classes, ages, and genders. The critique of evolutionary anthropology and its perpetuation of race science. The parallels between historical posture scrutiny and current fitness and diet trends like paleo, primal, and Crossfit. How "primitive" and "natural" marketing terms are often used inappropriately and simplistically. The evolution of posture surveillance from top-down to peer-based monitoring, emphasizing self-surveillance. The controversial practice turned scandal of nude posture photography in colleges. The historical use of posture as a symbol of civility and its implications for modern fitness standards.Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024!Reference links:Slouch: Posture Panic in Modern America, by Beth LinkerEpisode 62: Make McGill Make SenseLaurel and Sarah's interview on the Conspirituality Podcast - Episode 205: Dismantling Movement DogmaEpisode 60: Dismantling Long & Lean Pt. 1Episode 63: Dismantling Long & Lean Pt. 2Episode 66: Dismantling Long & Lean Pt. 3

Welcome to Episode 72 of the Movement Logic Podcast! In this inbetweenisode, Laurel poses a thought-provoking question: “Are you trying to spend the least on exercise?”We delve into how we prioritize spending on exercise compared to other essential health needs like diet and sleep and ask, “if investing more in exercise could give us access to better communities, education, equipment, time-saving convenience, and even luxury, would we be more inclined to engage in and enjoy it?” We ask, “considering the significant role exercise plays in our health and longevity, is it rational to hesitate in spending more to build and strengthen an exercise habit, especially when we have the means to do so?”Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way.Ramit Sethi's stuff —I Will Teach You To Be Rich (the book)I Will Teach You To Be Rich (the podcast)

Welcome to Episode 71 of the Movement Logic podcast! In this inbetweenisode, Sarah analyzes a recent NY Times article about exercise and bone density. How much do they get right, and how much do they get wrong? You'll have to listen to find out!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way.NYT Article: How to Strengthen Your Bones with Exercise

Welcome to Episode 70 of the Movement Logic podcast! In this inbetweenisode, Laurel answers the question, “Do you need a deload week?” In strength training, a deload week is a planned, periodic reduction in training intensity and/or volume. Spoiler: you probably don't need to plan deload weeks into your training, but listen more to find out!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way.Episode 32: Load & Volume: When is Enough Enough? When is it Too Much?Episode 39: RPE, 1 RM, 3 sets of 10, oh my?

Welcome to Episode 69 of the Movement Logic podcast! In this episode, Laurel and Sarah are joined by Adam Meakins, also known as The Sports Physio, to discuss his recent co-authored paper, “A modern way to teach and practice manual therapy.” Adam highlights the major issues in current manual therapy practice and education, as detailed in this extensively cited paper, which draws on decades of research. He also outlines what a modern, evidence-based approach to manual therapy could look like.In this episode you will learn: The distinction between clinician-centered and patient-centered care. How traditional manual therapy relies on pathoanatomical reasoning and what research reveals about its reliability and validity. The potential harms of traditional manual therapy, including the propagation of harmful, fragilizing, and disempowering narratives about the body. Why manual therapy treatments cannot precisely target individual joints and tissues, nor produce specific outcomes for those areas. How human biases, such as appeal to authority, sunk cost fallacies, cognitive dissonance, and big egos, hinder the evolution of beliefs and practices in manual therapy. Predictions for the future of manual therapy.And more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way.References:Laurel and Sarah's interview on the Conspirituality Podcast - Episode 205: Dismantling Movement DogmaEpisode 62: Make McGill Make SenseEpisode 3: Massage MistruthsAdam Meakins' publication - A modern way to teach and practice manual therapyAdam Meakins' website

Welcome to Episode 68 of the Movement Logic podcast! In this episode, Sarah is joined by soon to be Doctor of Physical Therapy Adam McAtee, founder of Evidence-Based Pilates, a continuing education platform for Pilates instructors. Sarah and Adam discuss long and lean, whether Pilates can contribute to bone density improvement, and why the hundred is Sarah's least favorite one.In this episode you will learn: Common myths often heard from clients and instructors alike about Pilates, including using lighter springs to strengthen smaller muscles Why Pilates instructors confuse aesthetics and functionality and how freeing it can be to let them go How the variety of Pilates styles now available is a positive, not a negative The relationship of Contrology to modern day Pilates Why it's not that useful to your students and clients to name where all of your exercises come from The difference between instructor-centered care and client-centered care The importance of meeting clients where they are, even if you're uncomfortable What heavy load could look like on a reformer instead of the typical endurance based exercises If anyone can make accurate claims about what the Hundred is for How any Pilates exercise might be useful for one particular populationAnd more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way.References:Evidence-Based PilatesEffectiveness of yoga and Pilates to improve bone density in adult women: a systematic review and meta-analysis

Welcome to Episode 67 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss what current science, versus outdated advice and conventional wisdom, have to say about the causes and solutions for sacroiliac joint (SIJ) pain. Learn what research says about whether or not the SIJ is an inherently robust or fragile structure, whether things like lots of stretching in yoga or joint laxity during pregnancy contribute to its instability, and what therapists can and cannot reliably know about the causes of SIJ pain.You will learn: The anatomy and biomechanics of the SIJ. How Sarah differentiates between low back pain and SIJ pain with her patients. What joint incongruency is and what therapists can and cannot know about joints through palpation. What amount of force is required to dislocate the SIJ. What SIJ form and force closure are, and how they are used to explain SIJ pain. Some common explanations, assessments, and treatments for SIJ pain that lack evidence. Why muscle testing is an unreliable way to assess muscle strength or weakness. The problem with muscle imbalance theories. How upper and lower cross syndrome theories —the idea that muscles can be “locked short” and “locked long”— has since been replaced by more contemporary research. What evidence-based tools we have to address SIJ pain.And more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course.Episode 21: Is the SI Joint Painful Due to Instability?Evidence-Based Diagnosis and Treatment of the Painful Sacroiliac JointThe sacroiliac joint – Victim or culpritA radiostereometric analysis of movements of the sacroiliac joints during the standingClinical tests of the sacroiliac joint.Effects of mobilization treatment on sacroiliac joint dysfunctionAssociation between the serum levels of relaxin and responses to the active straight leg raiseHigh-velocity, low-amplitude manipulation (HVLA) does not alter three-dimensional position of sacroiliac jointEffects of mobilization treatment on sacroiliac joint dysfunction syndrome

Welcome to Episode 66 of the Movement Logic podcast! This episode is Part 3 of our Dismantling Long and Lean series. In this episode, Sarah and Laurel discuss the origins of Pilates, Barre, and yoga, and the connections between each movement method's origins and the concept of a Pilates body, a Barre body, and a yoga body.In this episode you will learn: The Pilates origin story, including its clear cut relationship to ballet and the ‘dancer body' The problematic origin of the dancer body in the 1960s in New York and its influence on Pilates and barre The Barre origin story and the Lotte Berk Method How Lotte Berk's approach was sanitized for future iterations Whether the teacher and the teachings can be separated Laurel and Sarah's experiences with the yoga body in their teacher trainings Some essential differences between the yoga body and the Pilates or Barre body What we can all do going forward to dismantle this patriarchal dominance over womens' bodiesAnd more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course plus fun free bonus content along the way.Reference Links:Maintenance Phase: Pilates episode1962 Sports Illustrated articleThe Predatory Genius: what do we do when great artists are also moral monstersPilates Anytime: What is a Pilates body?Lotte Berk WebsiteGX United: The down and dirty history of barre fitnessNY Times: From Shimmying to Standing on Your HeadThe Cut: The Secret Sexual History of the Barre WorkoutDance Magazine: The Cult of Thin

Welcome to Episode 65 of the Movement Logic podcast! In this episode, Sarah is delving into the topic of exercising while injured. Should you? Shouldn't you? How do you know when, how much, and what kind to do?She takes you through a decision making strategy that will make this an easier question to tackle next time you are injured. Sarah also made a PDF Injury Decision Tree that you will receive as bonus content if you sign up for the 2024 Bone Density Course Wait List!Caveat: This episode is not medical advice and should not be taken as such.In this episode you will learn: Acute vs Chronic injuries - what's the difference when it comes to exercise How different types of injury will impact your movement choices Your body's mechanism of injury response at a tissue healing level The tissue healing timeline and what can speed it up or slow it down The role pain plays in injury and how it's not a 1:1 ratio of injury to pain Situations where the best option actually is to rest What types of exercise are best depending on your level of injury Red flags to keep an eye out for that would require medical interventionAnd more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024! It's the only place you'll get a discount on the course. You'll also get the PDF Injury Decision Tree in a future email to the list.Reference links:Episode 1: Movement vs Exercise vs SportEpisode 30: Mastering Physical Literacy with Dr. Chris Raynor, MDEpisode 62: Make McGill Make Sense

Welcome to Episode 64 of the Movement Logic podcast! In this episode, Laurel is joined by non-diet kettlebell coach Damali Fraiser to talk about what it means to be an inclusive kettlebell coach. We also discuss why a coach's life experience and skills (and not their body) are their real business card. Finally, we get into silly certification tests that limit diversity in an industry that desperately needs more of it.In this interview you will learn: Why kettlebells are excellent tools for cultivating strength, power, and endurance. How the shape of a kettlebell makes it uniquely effective for training stability and moving in multi-planar ways. What it means to be a non-diet kettlebell coach. What building body trust means, and how grasping at some ideal, future body can sabotage some people's ability to relate to and trust the body they currently have. What intersectionality is, and how understanding this concept can help us teach and coach in a way that is inclusive so that more people feel welcome in fitness. A critical look at a popular kettlebell certification system, StrongFirst, and a test they impose as a barrier to entry for certifying coaches—the 100 kettlebell snatches in 5 minutes test. How the fitness industrial complex negatively impacts folks who don't conform to societal ideals and what we can do about it.And more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024!Reference links:Damali Fraiser's website

Welcome to Season 4 and Episode 63 of the Movement Logic podcast! This is part 2 of a much requested series titled Dismantling Long & Lean. In part 2, Laurel and Sarah discuss the phrase "long and lean" from a science-based, as well as sociological and racial perspective. They cover whether or not you can actually make anyone's body “longer” and/or “leaner” through formats like Pilates and barre. Additionally, they unpack the harm that appealing to this narrowly, aesthetically-idealized body shape has on students and teachers. You will learn: Common code words used to show preference for thinness in exercise. Is there a way to make limbs or muscles longer? How do we change the shape of muscles? Can we make muscles tone without making them bulky? How hypertrophy works and whether or not Pilates or barre are particularly effective for building muscle. What does it mean to be bulky versus lean? The constrained energy model for metabolism and how it explains why exercise is a poor tool for weight loss and why it's more complex than calories in and calories out. How human metabolism is a product of evolution, not engineering and more like a business on a budget rather than a car that runs on fuel. How the science of metabolism explains why exercise is so important for long term health and longevity. Whether building muscle makes you burn more calories at rest. That fast and slow metabolism doesn't mean what people think it does. Whether or not you can burn fat specifically from “problem areas” on your body. How the transatlantic slave trade and the rise of Protestantism influenced the way we think about fatness and thinness. How fatphobia and a preference for thinness has been used to craft and reinforce racial, sexual, and socioeconomic hierarchies over the centuries. Why “long and lean” is to the 1990s and 2000s as “white and nordic” was to the 1800s and 1900s. Why using "long and lean" as a marketing ploy does harm to the teaching profession of Pilates and barre. And more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024!Reference links:Episode 60: Dismantling Long & Lean Pt. 1Burn: New Research Blows the Lid Off How We Really Burn Calories…Episode 43: Nutrition Facts vs. Fiction with Dr. Ben House, PhDFearing the Black Body…

Welcome to episode 62 of the Movement Logic Podcast. In this episode, Sarah and Laurel discuss the recent interview of Dr. Stu McGill on Dr. Peter Attia's podcast, The Drive. This interview has sparked a lot of internet commentary, so we're breaking it down for you into what we're calling Make McGill Make Sense.You will learn: Who are McGill and Attia, and why Attia is interviewing McGill McGill's rigid (pun intended) views on powerlifters vs yogis and what each group should and should not do Why McGill “doesn't believe” in non-specific low back pain, a well documented and researched phenomenon How the biopsychosocial model of pain doesn't exist in his world view Why his fearmongering and moralizing approach to movement has been so successful How and why he leans into storytelling vs data around low back painAnd more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024!Links:Episode 29 The Cues We Use Part 1Episode 31 The Cues We Use Part 2Episode 34 The Cues We Use Part 3Episode 45 Injury and Safety in Strength and YogaEpisode 54 Alignment Dogma: Spinehttps://peterattiamd.com/stuartmcgill/https://www.backfitpro.com/https://rheumatology.org/patients/joint-replacement-surgery#Lancet Study age of hip replacementsEvidence for an Inherited Predisposition to Lumbar Disc DiseaseAdam Meakins on InstagramMcGill Big 3 on YouTube

Welcome to Season 4, Episode 61 of the Movement Logic podcast! In this episode, Laurel explores whether strength training alone suffices for health and longevity. She compares training stress, intensity, and adaptations of strength training versus high intensity interval training (HIIT) versus cardiorespiratory endurance training. Discover how both HIIT and cardio are forms of conditioning, and why both strength and conditioning are necessary "weekly human maintenance habits" for preventing chronic disease and promoting longevity.Sign up here to get on the Wait List for our next Bone Density Course in October 2024!You will also learn: What counts as exercise? Does HIIT promote strength or cardiorespiratory endurance or both? What is aerobic versus anaerobic conditioning? What role does cardiorespiratory fitness play in our strength gains and what role does strength play in our cardiorespiratory fitness gains? How strength training, HIIT, and cardio compare when considering the following: typical length of a session, work to rest ratios, relative intensities, common limitations to performance, and the specific adaptations each promotes. Is strength enough for health and longevity? Is walking conditioning? Can the fatigue cost of HIIT interfere with our ability to exercise enough throughout the week? What should we pay attention to specifically if we want to build strength with HIIT? What's the best way to structure weekly strength and conditioning workouts, specifically when we want to do both on the same day?Reference links:Episode 6: How Much ‘Should” You ExerciseCDC guidelines on exerciseTalk testHigh-intensity interval training for health benefits…Episode 37: Plyometrics—Get More Bang For Your BonesEpisode 46: How Often Should You Strength Trainlll?Episode 32: Load & Volume…Episode 9: What Are The Best Exercises for Strength?Episode 23: Do We Really Need 10,000 Steps…?

Welcome to Season 4 and Episode 60 of the Movement Logic podcast! In this much requested first part of a three-part episode series, Laurel and Sarah discuss the phrase long and lean from a historical and sociological perspective. They cover the idealized image of women through art with a historical gaze, then unpick the narrative around becoming long and lean, how diet and exercise became front and center for this impossible ideal, and where we are today with social media, photoshop, and AI in the mix.You will learn: How bad Medieval artists were at drawing human bodies How the Renaissance ideal form was the exact opposite of long and lean “Ideal” female forms through the 20th and 21st centuries The inherent misogyny, internalized anxiety, and social pressure of long and lean Whether the diet and exercise boom of the 1980s had anything to do with health Why GOOP is indeed a four letter word How ‘problem areas' keep us busy objectifying our bodies and how this is a feature of our modern capitalist societyAnd more!Sign up here to get on the Wait List for our next Bone Density Course in October 2024!Reference links:The Toast Looks Back: The Best Of Two MonksMet Museumhttps://greatist.com/grow/100-years-womens-body-image#1https://www.worldometers.info/weight-loss/Diet DrugsFitness in the 80shttps://fitisafeministissue.com/2014/10/01/cankles-more-broken-body-parts-you-can-feel-bad-about-or-please-lets-just-stop/https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/news/a37546/problem-areas-your-body-fat-explained/Latoya Shauntay SnellRoz the DivaRoz was a guest in our podcast - listen here@fatbodyPikatesDamali Fraiser

Welcome to our supersized Episode 59 of the Movement Logic podcast and the final episode of Season 3! In this episode, Laurel and Sarah discuss certifications for movement professionals. Are they necessary? Are they useful? Do they help promote you, or just the brand? Should you be focusing on it so much?You will learn: Do certifications in the movement industry function to a means to ensure quality control and accountability the way that the equivalent does in a regulated industry Do the tests measure meaningful and important qualities of a movement teacher or do they measure what is easy to measure What are some drawbacks to certifications What are some positive aspects of certifications The differences between regulated and unregulated industries Does promoting a course as ‘safe' require any proof in an unregulated industry? Can a certification course really claim to be a safer form of movement than any other? Why are many teachers looking for certification in their continuing education classes? The value of longer form, apprentice/student to teacher/mentor relationship versus a weekend training That Yoga Alliance is not the evil overlord that so many seem to think it is Does having letters after your name make you more credible or trustworthy?Episode 48: Alignment Dogma - PelvisEpisode 54: Alignment Dogma - SpineEpisode 58: Alignment Dogma - ShouldersVisit our website www.movementlogictutorials.com for more paid and free education!Get on our mailing list to be kept in the know about upcoming courses.

Welcome to Season 3 and Episode 59 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the shoulders from the yoga, Pilates, and strength training worlds. We also discuss how given the fact that shoulder joint is a “complex” of many bones and joints, it's much more useful that teachers keep their approach to teaching this area as simple as possible (and stop micro-managing their students shoulders!)You will learn: The bones and joints of the shoulder joint complex Mant shoulder “fun facts” The directions of movement of the shoulder What horizontal abduction and adduction are What scapular tilt/winging is and why it's not a problem How scapular movement often mirrors where we are reaching our hand to What scapulohumeral rhythm is That the shoulder blade's path across the rib cage is curvilinear. Simplifying how we talk about shoulder movement and function to either a push or a pull. The relationship between shoulder posture and alignment and shoulder pain and injury How it's hard to think scientifically and very human to think un-scientifically Why “shoulders back and down” is often (but not always!) an inefficient and counter-productive way to cue the shoulders Why micromanaging shoulder posture doesn't change posture long term. Why “fixing” someone's alignment in chaturanga doesn't help them acquire the strength they'd need to build to be able to do chaturanga with optimal alignment How scapular dyskinesis and scapular winging are different The fine line between using movement to solve movement problems (which is inside of a movement teacher's scope of practice) and then diagnosing problems for students and prescribing movement to fix it (which is outside of a yoga teacher's scope of practice.) How upper and lower cross syndrome is an outdated (but still very influential) model for explaining posture and offering solutions to that posture.Visit our website www.movementlogictutorials.com for more paid and free education!Get on our mailing list to be kept in the know about upcoming courses.Check out our Movement Logic Shoulders TutorialShoulder Girdle VideoNote: we cannot source the origin of this video. If you know the origin, please let us know!Arthroscopic subacromial decompression for subacromial shoulder pain… randomised surgical trialSubacromial decompression surgery for rotator cuff diseaseAcromiohumeral distance and supraspinatus tendon thickness in people with shoulder impingement syndrome…Scapular dyskinesis

Welcome to Episode 57 of the Movement Logic podcast. In this episode, Laurel and Sarah discuss the fact that lifting heavy is not automatically a strength sport and that more people would feel invited to lift heavy if the media didn't fixate so much on barbells as equipment for large, young, competitive male lifters and instead represented people that look more like everyone else and shared goals beyond competitive ones.You will learn: The difference between powerlifting, Olympic weightlifting, body-building, and lifting heavy weights. Why large, young men are over-represented in the media's depiction of lifting heavy weights, and how this has been a deterrent to other groups of people (especially older women) who potentially have more to gain from lifting heavy weights than large, young men do. How competitive athletes often have to take their training to extreme levels, but how everyone else who wants to see enormous benefits to their health can train with a far more moderate approach. Sarah and Laurel's first impression of lifting heavy weights growing up. How being an elite athlete can often mean sacrificing non-insignificant aspects of health. How when women start lifting weights they also start saying no to toxic bullshit in their lives. Risk of injury is often higher amongst more experienced/elite lifters. How women's fear of getting “bulky” is understandable given that in our patriarchal society, women are often rewarded for a small and thin appearance. Ironically lifting heavy, despite what conventional wisdom might have us believe, is not typically the best way to bulk up. Everyone assumes that old age means getting frail, gaining weight, and becoming less capable, but it absolutely does not need to. Standing up out of a chair becomes a non-issue if older people are regularly squatting heavy.Sign up for our Bone Density Course: Lift for Longevity before the October 8th deadline!A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained ParticipantsEpisode 1: Movement vs Exercise vs SportEpisode 16: Training the Non-Traditional Athlete with Rosalyn Mayse, AKA Roz the DivaEpisode 45: Injury and Safety in Strength and YogaEpisode 11: Let's Stop Fragilifying Older People AlreadyDoes Menopause Cause Weight Gain?

Welcome to Episode 56 of the Movement Logic podcast. In this episode, Sarah is talking about hypermobility, and what if any connection exists between hypermobility and osteoporosis.You will learn: Hypermobility, EDS, and Marfan's Syndrome, explained Is there any agreement in the research around hypermobility and osteoporosis Why research quality always matters when we're trying to determine a connection between conditions What does ‘statistically significant' mean and why it matters for research What criteria matter when we're looking at research studies Why hypermobile people should be lifting heavy weights, regardless of what the research showsAlison Lloyd InstagramPrevalence of generalized joint hypermobility, musculoskeletal injuries, and chronic musculoskeletal pain among American university studentsBeighton ScaleHospital Del Mar ScaleEhlers-Danlos SocietyThe Marfan FoundationHypermobility syndrome increases the risk for low bone massThe Relationship of Joint Hypermobility, Bone Mineral Density, and Osteoarthritis in the General Population:The Chingford StudyUltrasonographic, axial, and peripheral measurements in female patients with benign hypermobility syndromeBone Disease in Patients with Ehlers-Danlos SyndromesSign up for our Bone Density Course: Lift for Longevity before the October 8th deadline!

Welcome to Episode 55 of the Movement Logic podcast. In this episode, Laurel answers two questions that she gets regularly from folks online. They are: How can I get started with strength training? And, how can I “learn more about” strength training? Spoiler: the best way to get started with strength training (the doing and the teaching) is by…wait for it…strength training!In this episode you will learn: The three most important elements of strength training—exercise technique, programming, and coaching. Why yoga and Pilates teachers are already generally well-versed in exercise technique, but without the added component of external load and the goal of strength. Yoga and Pilates teachers are typically not well-versed in programming, which is how we apply the principle of progressive overload to work toward building strength. Coaching is key for deep understanding of both exercise technique and programming. Laurel's evolution from teaching yoga to becoming a strength coach. The plusses, minuses and trade-offs of DIY program templates, group classes, one-on-ones, and more. How yoga and Pilates teachers are accustomed to learning in a live, follow along format, and given then, how it can be a rude awakening to discover that programs in strength are often delivered in PDF format and personal trainer certifications mostly ask you to read a textbook and pass a test. Why personal trainer certifications do not provide very much practical know-how for how to be a personal trainer. How the Bone Density Course: Lift for Longevity delivers on the three most important elements of getting started with strength and learning about strength training—exercise technique, programming, and coaching. How the CSCS is widely considered the gold standard of personal trainer certifications but that it almost exclusively caters to competitive athletes (who make up a fraction of people who resistance train.) How being a dedicated student of the thing you eventually want to teach is the most valuable way to prepare yourself to actually teach something. How strength is defined, the systems in the body involved, and what the main adaptations (or changes) to your body are when you build strength. That we can be strong in many ways,so it's helpful to have a specific performance goal. Why specific, performance goals are the best way to reach health and aesthetic goals.Sign up for our free info session all about our Bone Density Course: Lift for Longevity Thursday, Sep. 22nd 12 PT/ 3 ETSign up for our Bone Density Course: Lift for Longevity before the October 8th deadline! We won't be offering this for another year.The NSCA textbook is used to study for the CSCS - Essentials of Strength and ConditioningEffect of Online Home-Based Resistance Exercise Training on Physical Fitness, Depression, Stress…Association of Efficacy of Resistance Exercise Training With Depressive Symptoms…

Welcome to Season 3 and Episode 54 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the lower back, upper back, and neck from the yoga, Pilates, and strength training worlds. You will learn: That the spine is made up of over 360 joints so maybe we should move it in all the ways (instead of keep it neutral all the time). That people are really bad at determining what position the spine is in just by observing (says research). That movement variety and movement preparation > “fixing” someone's alignment in a movement. Most yoga teachers never learn how to help their students progressively overload the strength they'd need to actually do the poses they teach. Pain causes people to adopt certain postures, but then what happens is people often flip this in their mind and say that it's the person's suboptimal posture that caused them the pain. Posture neither causes nor predicts pain (says science.) Lumbar flexion is demonized while sitting (don't schlump) or bending forward (don't round your back!) but research has been unable to connect flexing the lumbar spine in these scenarios with low back pain or injury. Deadlifting and squatting have been fearmongered to people who flex their lumbar spines in these exercises, but laboratory equipment has shown that even when it looks like someone has a neutral spine in these exercises, their lumbar spine is actually quite flexed. Any exercise is better than no exercise for low back pain, but no particular exercise is better than any other for low back pain. Why thoracic/upper back “hyper” kyphosis (a rounded upper back) is not a pathology. That back-bending is probably just flat bending in the thoracic spine. That “tech neck” does not predict neck pain. The neck is not a crane, and so we cannot apply the same physics to predict how a forward neck will respond to holding the load of the head forward of the body that we'd use to predict how a crane will respond to holding a load forward of its foundation. People who force their necks to be neutral have more pain than people with tech neck posture.Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replayResearch mentioned in this episode:Spinal Degeneration in Asymptomatic PopulationsIntervertebral disc herniation: studies on a porcine modelTo flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain?Arthrogenic neuromusculature inhibition: A foundational investigation of existence in the hip jointEffects of load on good morning kinematics and EMG activityPosture and time spent using a smartphone are not correlated with neck painIs neck posture subgroup in late adolescence a risk factor for persistent neck pain in young adults?

Welcome to Episode 53 of the Movement Logic podcast! In this episode, Sarah and Laurel dissect a few research papers that studied the effects of various rest periods between loading bone, and how these rest periods can impact the efficacy of our bone density building.You will learn: Osteoblasts and osteoclasts, defined Why bone building reminds Sarah of Fraggle Rock What does your bones' mechanosensitivity have to do with its response to load Why bone cells remind Laurel of herself (they're easily bored) What parameters create an osteogenic response in bone cells Why yoga, Pilates, and other bodyweight exercise will never be enough to generate progressive bone building What makes a good study (hint: having a control group matters) What is cellular accommodation and why does it rely on path dependence Where bones get the most input for the changes they make How do we take advantage of periodization and programming for greatest effect What is a training block and how should you use it for your workoutsSign up here for the Live Strength Training Webinar on Sept 14th with 30 day replayCellular accommodation and the response of bone to mechanical loadingMechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time offRecovery periods restore mechanosensitivity to dynamically loaded bone

Welcome to Season 3, Episode 52 of the Movement Logic podcast. In this episode, Laurel and Sarah are joined by seven other guests for a panoramic, multi-perspective answer to the question “why don't more women lift weights?” Our seven guests (all of whom are movement professionals) weigh in on their previous objections to strength training. Of course they also share their impetus for starting to lift, and how it changed their lives.Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay.Sign up here for our Free Barbell Mini-Course + our Free Barbell Equipment GuideOur guests on Instagram:Maryann Thompson @maryannthomsonpilatesDiana Romero @insprana.yogaNaomi Gottlieb-Miller @conscioushealthymamaLisa Schwarcz Zlotnick @lisazlotnickKathy Dodd @kdnaturalyogaTrina Altman @trinaaltmanAlex Ellis on Instagram @hollaformala on Tik Tok @aewellnessEpisode 47: Our Oopsie Stories from the Teaching TrenchesSarah's barbell equipment Post 1 and Post 2 on InstagramBooks about fitness culture:Deconstructing the Fitness-Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American CultureButts: A BackstoryFit Nation: The Gains and Pains of America's Exercise Obsession

Welcome to Episode 51 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss myths around osteoporosis and osteopenia, including why yoga and Pilates are poor choices for bone building (yes, we'll talk about THAT study, again) and ultimately how weight training and impact training are both safe options when applied with the proper dosage and programming.You will learn: Osteoporosis and osteopenia, defined Why so many people with osteoporosis are afraid of falling What the fear-mongering messaging around osteoporosis is disempowering people with osteoporosis Why strength training is not only tolerable for people with osteoporosis, it's essential How no progressive overload in weight training is like staying in kindergarten forever Why the myth that yoga reverses osteoporosis from the Fishman study prevails to this day, and why this is proof that we need to keep a critical eye about research Why the Fishman paper does not prove what it claims to prove How yoga asana might help bone density for a very short time, but strength and impact training are your best bets overall What is cellular accommodation and what does it mean for your bone density building Types of movement classes for osteoporosis and their respective claims around their safety and efficacy Is Osteosteong a good choice to build bone density? Do Osteostrong's claims match up with what research has found so far?And more!Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replayEpisode 5 Does Yoga Asana Build Bone Density?Episode 38 Got Bones? Yoga Asana Isn't EnoughTwelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Losshttps://osteostrongla.com/BonES Lab at University of Waterloo Video Questions Efficacy of Osteostrong ProgramIs OSTEOSTRONG Misleading Vulnerable People Regarding Claims of High Increases in Bone Density?High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

In this episode, Laurel and Sarah discuss bracing and breathing. Why are we all so confused about our breathing mechanics and convinced we're doing it wrong, no matter what we're doing? When is the right (and wrong) time to brace when lifting something? What's the difference between bracing and bearing down? And is navel to spine even doing what we think it's doing?You will learn: Is there a right and a wrong way to breathe How social media influences our sense of right and wrong breathing Breathing vs bracing in yoga, Pilates, and strength training Common postural tension that can impact breathing Sarah's favorite injury How Sarah teaches breathing in the clinic Anatomy of breathing What bracing for a heavy lift actually entails (hint: it's not bearing down) When to use bracing in strength training The value of trunk stability and what navel to spine is actually doing Whether pranayama techniques should be done all the time How to cue diaphragmatic breathing Whether pranayama is the most efficient way to challenge the cardiovascular system and increase breath capacityAnd more!Sign up here for the Live Strength Training Webinar on Sept 14th 10am PT/1pm ET with 30 day replaySeason 1 Episode 10 Is there a Right and a Wrong Way to Breathe?Season 1 Episode 19 Oh NO! Nose Breathing and Nitric OxideEmail Apnea article