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6 episodes with esther gokhale
3 episodes with esther gokhale
2 episodes with esther gokhale
2 episodes with esther gokhale
2 episodes with esther gokhale
2 episodes with esther gokhale
2 episodes with esther gokhale
In this transformative episode of the Moonshots Podcast, hosts Mike and Mark explore the groundbreaking concepts from Roger Frampton's book, The Flexible Body. As a catwalk model turned fitness expert, Roger shares how his unique approach to movement and flexibility redefines how we think about physical health.Roger introduces the Frampton Method, emphasizing posture, spinal health, and the need to break free from modern life's sedentary habits. Drawing on Dr. Esther Gokhale's teachings and insights into the J-shaped spine, Roger explains how prioritizing movement can lead to a stronger, healthier body.Listeners will learn: • The Problem: Prolonged sitting and poor posture impact your back and overall health. • The Mindset: Why adopting an athlete's attitude is key to improving your fitness. • The Solution: Simple, effective ways to incorporate flexibility into your daily life, no matter your schedule.Roger's practical advice and his passion for conscious movement will inspire you to rethink how you move, sit, and train. This episode is packed with actionable insights to help you feel stronger and more agile—physically and mentally.Key Moments: • Introduction: Roger's journey and the development of the Frampton Method (2m33) • Identifying the Problem: Insights from Dr. Esther Gokhale on spine health (2m41) • The Impact of Sitting: Why it's terrible for your back and how to counteract it (1m52) • Mindset Shift: Approaching fitness with the attitude of an athlete (1m11) • Final Thoughts: Conscious movement for lifelong health and well-being (1m40)Resources & Links: • Episode Page: Moonshots Podcast - Episode 159 • Book Summary: Apollo Advisor Summary of The Flexible Body • Watch the Interview: Roger Frampton on LondonReal • Buy the Book: The Flexible Body on AmazonSupport the Podcast:Love what you hear? Support the Moonshots Podcast and gain access to exclusive content by becoming a member of Patreon.Tune in and take the first step toward unlocking a more flexible, healthier you!Let me know if you'd like any tweaks or additional details!
Esther Gokhale, the creator of the Gokhale Method, joins Lyndsay Soprano to share her transformative approach to back pain and posture. Drawing from her own experience with debilitating pain during pregnancy, Esther sheds light on the root causes of spinal discomfort, focusing on how modern habits have distorted natural postures. Instead of labeling the human body as flawed, Esther explains how our misuse of it is the real issue. Her method emphasizes techniques like "stretch sitting" to naturally realign the spine and relieve pressure. Simple adjustments in daily routines can create lasting relief, showing that pain management is within reach for everyone.Listeners will find practical steps to regain control over their bodies and reclaim a pain-free life through these thoughtful, anthropological insights into posture and structural health.Find Esther Gokhale Online Here:Instagram: @gokhalemethodFacebook: Gokhale MethodYouTube: Gokhale MethodBook: 8 Steps to a Pain-Free Back, by Esther GokhaleWebsite: www.gokhalemethod.comFind The Pain Game Podcast Online Here:Website: thepaingamepodcast.comInstagram: @thepaingamepodcastEpisode Highlights:(00:00) Introduction to Chronic Pain and Healing(02:33) Understanding Back Pain and Its Impact(04:53) Esther Gauklai's Journey with Back Pain(09:57) The Gokhale Method: A New Approach to Pain Relief(17:49) Posture, Movement, and Emotional Health(26:09) Hope and Healing: A Message for Chronic Pain Sufferers
Willkommen zu einer weiteren spannenden Folge der Flowgrade Show! In dieser Episode habe ich mich mit Johanna Picker über die Gokhale Methode unterhalten – eine faszinierende Herangehensweise an unsere allgemeine Körperhaltung und nachhaltig effektiv gegen Rückenschmerzen. Johanna teilt ihre persönliche Geschichte über ihre Rückenschmerzen und wie sie durch die Gokhale-Methode eine Lösung fand. Diese Methode, benannt nach ihrer Gründerin Esther Gokhale, basiert auf Forschung und Beobachtungen indigener Gemeinschaften, die kaum an Muskel-Skelett-Schmerzen leiden. Wir tauchen tief in die Prinzipien der Gokhale-Methode ein, die eine natürliche, gesunde Haltung für den menschlichen Körper betont. Erfahre, wie du jahrelange Fehlhaltungen korrigieren und Schmerzen lindern kannst, indem du eine J-förmige Wirbelsäule anstrebst. Wir sprechen auch über den Einfluss der Körperhaltung auf Mode und Möbel sowie die Bedeutung der Achtsamkeit im Alltag. Wenn du mehr über eine gesunde Körperhaltung und deren Auswirkungen auf dein Wohlbefinden erfahren möchtest, dann ist diese Folge genau das Richtige für dich! ► FlowHike 2024 - Unser Community-Event am 2. August Tauche ein in das Erlebnis des FlowHike 2024 powered by Leela Quantum Tech. Dieses Event bringt Gleichgesinnte aus der Biohacking- und Flowgrade-Community zu einer unvergesslichen Wanderung zusammen. Nutze unseren Super-Earlybird-Rabatt! Mit dem Code SUPEREARLYBIRD30 sparst du bis zum 30. Juni 2024 ganze 30 EUR pro Ticket und auch pro Bett in der Hütte. Alle Infos zum genauen Programm und zu Übernachtungsmöglichkeiten findest du auf unserer Eventseite. Jetzt anmelden und deinen Platz sichern https://www.eventbrite.de/e/flowhike-2024-powered-by-leela-quantum-tech-tickets-911899204067?aff=oddtdtcreator ► Weiterführende Links: • Flow Hike 2024 - Sei dabei: https://www.eventbrite.de/e/flowhike-2024-powered-by-leela-quantum-tech-tickets-911899204067?aff=oddtdtcreator • FlowTribe Community https://flowtribe.community • Website Johanna Picker: https://gokhalemethod.com/biography/Johanna_Picker • Johannas Mail: johanna@gokhalemethod.com • Folge #33 "Fix your posture" mit Dr. Stuart McGill: https://youtu.be/OFoYpaHJXMo?si=FVgiRulHBCGqGD23 • TED Talk Esther Gokhale: https://youtu.be/k1luKAS_Xcg?si=U0SmTweFN_BCPooO • YouTube Kanal Gokhale Methode: https://www.youtube.com/@GokhaleMethod • Sattelstuhl von Max: ► Kapitel: 00:00 Einführung in die Gokhale-Methode und ihre Vorteile 03:20 Johannas persönliche Erfahrung mit Rückenschmerzen 08:47 Die Entwicklung und Prinzipien der Gokhale-Methode 19:07 Die Bedeutung natürlicher Ausrichtung 22:27 Anwendung der Gokhale-Methode zur Schmerzlinderung 25:53 Die Veränderung der Körperhaltung im Laufe der Zeit 27:14 Die optimale Wirbelsäule erklärt 28:42 Auswirkungen einer falschen Körperhaltung auf die Bandscheiben 39:16 Die Rolle der Eltern und der Gesellschaft bei der Entwicklung der Körperhaltung 52:44 Der Einfluss der Körperhaltung auf Mode und Möbel 56:04 Der Einfluss der Körperhaltung auf Möbel 01:02:12 Die Bedeutung einer guten Körperhaltung 01:09:50 Die Messbarkeit der Körperhaltung 01:14:36 Der Einfluss der Körperhaltung auf die Gesundheit 01:16:23 Tipps für eine gute Körperhaltung und Achtsamkeit ► Kontakt: • YouTube Kanal abonnieren https://www.youtube.com/@flowgrade/?sub_confirmation=1 • Website https://www.flowgrade.de • Flowgrade Instagram https://www.instagram.com/flowgrade • FlowTribe https://flowtribe.community • Max Gotzler's Instagram https://www.instagram.com/max_gotzler • Facebook https://www.facebook.com/biotrakr • Twitter https://www.twitter.com/flowgrade • LinkedIn https://www.linkedin.com/company/biotrakr • Mail info@flowgrade.de #biohacking #podcast #219
Esther Gokhale studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 300,000 copies and has been translated into ten languages. Find out more @ https://gokhalemethod.com/For our classes Somaticprimer.com & Vidyamethod.comSupport the show
Three decades ago, Esther Gokhale created the Gokhale Method to apply primal posture to modern pain. Gokhale emphasized small improvements in everyday movements to prevent and heal back pain and musculoskeletal damage. Now, more than 20,000 people have learned to walk, sit, bend and sleep more efficiently by adopting Gokhale's primal posture approach. Dr. D.J. Kennedy, professor and chair of the Department of Physical Medicine and Rehabilitation at Vanderbilt University Medical Center, told us how he sees the Gokhale method work for his patients in this episode. “I think she paints a picture that makes a lot of sense intuitively. And she's also going about trying to get the data to prove it,” said Kennedy. The Gokhale method is about to be tested in a randomized clinical trial at Stanford University. In this MBO episode, we learn how Esther Gokhale developed the method in part due to her own suffering. Pregnant with her second child, Gokhale was experiencing severe back pain even after a corrective surgery. Gokhale tried physical therapy, chiropractic, acupuncture, massage, yoga, stretching, strengthening, and “checking her head.” Nothing helped. Thanks to an upbringing in India studying classical dance and observing the posture of local laborers, Gokhale knew that “something was wrong with this picture.” In the quest for relief, Gokhale built on those childhood observations and her own scientific background to create a new theory of movement based on traditional practices. Soon after, she published Eight Steps to Pain Free Back, which has sold over 300,000 copies. Today, the Gokhale Method may be poised for even wider acceptance. In addition to online courses and a nationwide network of teachers, the Method now offers a Posture Tracker app to help students reinforce better posture. Meanwhile, Stanford University researchers are embarking on a long-term study of the system's efficacy in healing and preventing back pain and other musculoskeletal issues. Listen and follow Gokhale's journey from patient to inventor, teacher and modern day entrepreneur of the primal posture method. My Body Odyssey is a Fluent Knowledge production. Original music by Ryan Adair Rooney. Show Notes: Our Expert Guests: Esther Gokhale Dr. DJ Kennedy Gokhale's primal posture methods: Gokhale's Substacking & “Just Right Chair” Glidewalking Thoracic Outlet Syndrome Joint Hypermobility Syndrome Anteverted Pelvis Tucked Pelvis Gokhale Method Teachers Gokhale Posture Tracker Gokhale Method Covered by Stanford STAP Funds “The Posture Guru of Silicon Valley” 8 Steps to a Pain-Free Back Other approaches to pain: Alexander Technique Noëlle Perez-Christiaens Aplomb Association, USA Cat-Cow
You deeply love your sport and the community of those who play it. But your body, through pain and injury, is telling you it's time to move on. At some point in our adult years, we all deal with this transition. And in this episode, our protagonist, Mark, still in his early thirties, talks about his own transition from high level Ultimate Frisbee player (aka Ultimate Mark) to lower risk recreational soccer goalie (aka post-Ultimate Mark) accelerated by the spinal fusion he had back in high school. In our Season 1 episode, Ultimate Mark described the intensity he brought to the game of Ultimate disc. “I kind of just developed this persona as the person who will get hurt multiple times per game,” he told us. But, as Dr. Mohamad Bydon of the Mayo Clinic explains, the threat of adjacent segment disease made Ultimate an increasingly risky proposition for Mark. Mark needed a change of sport but feared losing the friendship he'd made through Ultimate. “I dare you to find a better community of athletes anywhere in the world than the ultimate frisbee community,” Mark said. Can Mark move beyond his Ultimate identity? How can he leave the community loves? Dr. Michele Kerulis of Northwestern University describes the deep emotional attachments we all form to the sports we play. While our other expert guest this episode, Esther Gokhale of the Gokhale Method, concurs that Mark's body will be at much less risk in the soccer goal than on the Ultimate Disc field. Listen and learn about Post Ultimate Mark's transition back to soccer — his first sport, which he played as a teen before spinal fusion — and his evolving relationship to the ultimate community, his own body, his athletic identity, and one very “sick” tattoo he wears over that long spinal fusion scar. My Body Odyssey is a Fluent Knowledge production. Original music by Ryan Adair Rooney. Show Notes: Our Expert Guests: Mohamad Bydon, MD Esther Gokhale Michele Kerulis, EdD Mark Stoutenberg, PhD Medicine, Sports, and Neon Bending: Exercise is Medicine UCSF Health about spinal fusion surgery Mayo Clinic on spinal fusion American Ultimate Disk League Boston Ultimate Disk Invite 2022 NYC Footy Soccer League Sidelined USA Neon Bending
Did you know that back pain is the number one cause of global disability and that posture can affect mood and hormone levels?Join us for today's episode of Push To Be More where our guest Esther Gokhale shares her story of suffering from crippling back pain after her first pregnancy and how she took that experience as a challenge to find a solution for back pain. After years of study and research, Esther developed "The Gokhale Method" to help hundreds of people eliminate back pain and enhance strength. You don't want to miss this inspiring episode - tune in now!Here's some of the great stuff that we cover in this show:Esther discusses the benefits of using dance as a reminder system to revisit posture and keep the body in a healthy position, while also forming a joyful community. She also notes that indigenous cultures have a kinesthetic wisdom that has been lost in the modern West, leading to high rates of back pain and other musculoskeletal problems.Esther disagrees with the modern belief that sitting is the root cause of back pain, but says its rather how we sit and the shape of our spine. She believes our spine is J shaped rather than S shaped. Indigenous people sit as much as we do but don't suffer from the same problems.The Gokhale Method recommends "stretch sitting" with a modified backrest for gentle, hours-long traction to ease back pain and allow for a natural, healthy back. This is a more effective and convenient alternative to inversion tables.Esther developed the Gokhale Method to relieve her own severe back pain, which resulted from her first pregnancy, and sought out strategies to improve her own physical structure. She worked on the method over the years and was successful in making the process more efficient, effective and sustainable, and now shares it with others.Esther shares how she built her business organically and has been able to focus on innovating and developing techniques that work to relieve back pain. Despite the success, Esther feels impatient as she believes the approach needs to be more mainstream and widespread to help the millions of people suffering from back pain.She says their biggest challenge is finding new customers and creating repeat business. However, there is a great need for their services as back pain is the number one cause of global disability. They have stayed afloat through various challenges and continue to improve their offering.Esther is expecting extensive coverage for the Gokhale Method with their upcoming trial at top universities. They are also exploring the benefits of posture for mental health, and have created a course to teach basic posture principles for empowerment and confidence.-----------------------ABOUT ESTHERMeet Esther Gokhale – a pioneer in posture education and pain relief. Esther transformed her own experience with crippling back pain into the Gokhale Method, a unique system that restores your body's primal posture to eliminate pain and enhance strength. Growing up in India, her journey started with helping her nurse mother care for abandoned babies, leading her to study biochemistry at prestigious institutions like Harvard and Princeton, and later, acupuncture in San Francisco.The turning point came when Esther suffered from severe back pain during her first pregnancy. After an unsuccessful surgery, she dedicated her life to finding a solution to back pain. Her pursuits took her across the globe, from the streets of Paris to the communities of Brazil and India, culminating in the creation of the Gokhale Method.Esther's bestselling book, "8 Steps to a Pain-Free Back," has reached over 300,000 readers worldwide, and she has shared her wisdom on stages like TEDx Stanford. Known as the "Posture Guru of Silicon Valley", she has worked with top corporations like Google and Facebook, consulted for various Stanford sports teams,...
Holiday shopping season is upon us, and there's something out there for everyone. Dr. Sanjiv Lakhia reflects on the guests that decked the halls of Back Talk Doc in 2022 and compiled a list of the top ten gifts for people with back pain. The list is inspired by discussions with guests, including Dr. David Schecter and Esther Gokhale, and addresses a range of prices and applications. Finding the perfect gift is tough, so Back Talk's top ten list helps strike the balance of something that lights up your loved ones' faces while not depleting your budget or inflicting more back tension. Dr. Sanjiv Lakhia's Top Ten List 10. Think Away Your Pain by Dr. David Schechter 9. Desert Tortoise Botanicals Trauma Pain Salve 8. Dr. Eric Goodman's Foundation Training App 7. Fresh N Lean Meal Delivery Service 6. 8 Steps to a Pain-Free Back by Esther Gokhale 5. Back Mechanic by Dr. Stuart McGill 4. Crossover Symmetry Padded Bands 3. Ear Seeds 2. Thermophore Heating Pad 1. The Back Talk Book by Dr. Sanjiv Lakhia Bring enlightenment into friends' and families' spines and homes this holiday season and start 2023 with habits that are guaranteed to ease any back pain or stress. Listen to this episode of Back Talk for the top ten gifts people with back pain can't wait to receive this year. Subscribe & Contact
If you have musculoskeletal pain and about 30% of adults do, this show is for you. We continue our discussion with Esther Gokhale, known as the Posture Guru of Silicon Valley. She discusses the sustainability of her method, details about her workshops, and which painful conditions she can best help. She's the author of 8 […]
If you have musculoskeletal pain and about 30% of adults do, this show is for you. We continue our discussion with Esther Gokhale, known as the Posture Guru of Silicon Valley. She discusses the sustainability of her method, details about her workshops, and which painful conditions she can best help. She's the author of 8 […]
If you have musculoskeletal pain and about 30% of adults do, this show is for you. We continue our discussion with Esther Gokhale, known as the Posture Guru of Silicon Valley. She discusses the sustainability of her method, details about her workshops, and which painful conditions she can best help. She's the author of 8 […]
If you have musculoskeletal pain and about 30% of adults do, this show is for you. We continue our discussion with Esther Gokhale, known as the Posture Guru of Silicon Valley. She discusses the sustainability of her method, details about her workshops, and which painful conditions she can best help. She's the author of 8 […]
Esther Gokhale, founder of the Gokhale Method, talks with J about alleviating pain through anthropologically informed postural work. They discuss the imprints of her childhood in India, how her studies in biochemistry led to acupuncture and the Aplomb Institute in Paris, the crippling back pain and unsuccessful back surgery that led to her lifelong crusade to vanquish back pain, indigenous cultures and J-shaped spines, the use of wearable technology, butt muscles and gait, and learning to turn posture knowledge into postural habits. J. Brown Yoga Online Teacher Training - starts Jan 2023 To subscribe and support the show… GET PREMIUM.
Esther Gokhale (GO-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living.Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 300,000 copies and has been translated into ten languages. In 2010, Gokhale hosted the nationally-televised program Back Pain: The Primal Posture™ Solution (available on DVD and streaming). The Gokhale Method continues to grow as dozens of qualified teachers, each personally trained by Gokhale, now teach the method worldwide.Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams, and conducted workshops for physician groups at Stanford, Kaiser Permanente, Sutter Health, PAMF, and UCSF. The New York Times gave Esther the title “The Posture Guru of Silicon Valley” in 2013.
What if back-pain relief was just a few steps away? Esther Gokhale's work with posture and movement finds that just changing the way you sit, stand, lie down, and walk can eliminate your back pain. Esther grew up in India helping her mom treat orphaned babies and she studied biochemistry at college. Later, she became a licensed acupuncturist. So, when her own pain and herniated disc issues emerged, it motivated Esther to study how people move. “There were some seeds already sown in my brain that ‘there's something going on with people who live close to the ground that makes sense and that works.' And so, when this horrible thing happened to me, it resonated for me to study techniques that changed the way you use your body,” Esther says. Esther developed and trademarked the Gokhale Method, an eight-step plan to adjust your back's curvature and movement from an S or C-shaped curve to a J-shaped curve. Esther found this technique by studying the common thread between ancient cultures and today's primal cultures: “If you go to your museums and you look at the Greek statues, they're doing exactly what these Ubong guys are doing, they look the same. And so why would that be? Well, the simplest explanation is that it is natural. That's why they converge on the same form. And we in modern times have just lost our way.” Resources: gokhalemethod.com Getting Started with Gokhale Method on YouTube The Cox 8 Table by Haven Medical
For Dr. Stuart McGill, surgery should be the last resort. In fact, for many patients who don't properly address their pain, surgery is, at best, a temporary option. Consider this: following a disc hernia procedure, many patients, including those Dr. McGill sees, usually fall back into old habits and run the risk of re-injuring their damaged spine. “So you are going to have to change the way that you move [and] become more efficient in purposefully stimulating the adaption that you need in your body to become robust again,” he says. The problem, Dr. McGill says, is that most orthopaedists don't do a full exam of the whole patient to find the source of the pain. That can take two to three hours. “The assessment, if it's thorough enough, will always give you the answer,” says Dr. McGill. And that answer is rarely putting a patient under the knife. Other solutions, which can often include long-term therapies, will get to the source of the pain and lead to long-term healing “95% of the time,” he says. Dr. McGill knows what he's talking about: he has literally https://www.backfitpro.com/books/back-mechanic-the-mcgill-method-to-fix-back-pain/ (written the book on the mechanics of back pain), how to assess it, and published award-winning research on spine biomechanics. Also, as a distinguished Professor Emeritus at University of Waterloo, he is considered one of the world's leading biomechanists. On this episode of Back Talk Doc, Dr. McGill joined Dr. Lakhia with special guest https://www.cnsa.com/providers/john-m-lesher-md-mph (Dr. John Lesher), MD, MPH, of Carolina Neurosurgery & Spine Associates to talk all about spine biomechanics: from the benefits of a technique experts refer to as “virtual surgery,” to the mechanics of strengthening exercises for back pain. Read the Full Show Notes on our website https://www.backtalkdoc.com/podcast.html (BackTalkDoc.com).
What if back-pain relief was just a few steps away? Esther Gokhale's work with posture and movement finds that just changing the way you sit, stand, lie down, and walk can eliminate your back pain. Esther grew up in India helping her mom treat orphaned babies and she studied biochemistry at college. Later, she became a licensed acupuncturist. So when her own pain and herniated disc issues emerged, it motivated Esther to study how people move. “There were some seeds already sown in my brain that ‘there's something going on with people who live close to the ground that makes sense and that works.' And so when this horrible thing happened to me, it resonated for me to study techniques that changed the way you use your body,” Esther says. Esther developed and trademarked the Gokhale Method, an eight-step plan to adjust your back's curvature and movement from an S or C-shaped curve to a J-shaped curve. Esther found this technique by studying the common thread between ancient cultures and today's primal cultures: “If you go to your museums and you look at the Greek statues, they're doing exactly what these Ubong guys are doing, they look the same. And so why would that be? Well, the simplest explanation is that it is natural. That's why they converge on the same form. And we in modern times have just lost our way.” In this episode, Dr. Lakhia and Esther talk through modern and ancestral movements, and what you can do right now to start moving more primally and, ultimately, relieve your back pain. Read the Full Show Notes on our website https://www.backtalkdoc.com/podcast.html (BackTalkDoc.com).
Episode Recorded October 18, 2021. Kiko Denzer deftly mixes clay, food, and carving together with a dash of philosophy to bake in the fires of this next conversation. It's a departure from our typical format, but Kiko has a welcomed perspective of craft and lifeways that doesn't often show up in the craft world. He has spent most of his life teaching others how to build earth ovens, creating sustainable buildings and publishing books. Throughout the show we visit the role of craft in everyday life, the value of investing in one's local community, and most importantly, how we're all just walking bellies. To find more of Kiko's work visit his website: https://www.handprintpress.com/ and on Instagram @kikodenzer and @earth.ovenCræftspeople Kiko admires:Martin Prechtel (floweringmountain.com, many titles, first one is Secrets of the Talking Jaguar -- all his stories bridge the many gaps between indigenous origins and modern dilemmas. A good starting place is this interview: Saving The Indigenous Soul)Betty Seaman ( unintentional community, gardens, natural building, wonderful craft & art work of many kinds, including martial arts (she built a dojo for her spouse @muhudojo)Nate Johnson (crafts)Robin Wood, Wood Tools (craft business/community in Sheffield, UK, ala Bernard Leach)Russell Sparks and Redbird (skills, hunting, community, events -- co-coordinators of The Buckeye Gathering)Tamara Wilder (paleotechnics)Stephen Edholm (skill cult)Tending the Wild by Kat AndersonDeanne Bednar (natural building)Emily Reynolds (studying/practicing plastering in Japan)Kyle Holzhueter (plasters/permaculture)Angela Francis (natural building)Esther Gokhale, posture and craft, "primitive posture," addressing physical demands of craftAnanda Coomaraswamy, esp. Christian and Oriental Philosophy of ArtThe Hand-Sculpted House, by Ianto Evans, Michael Smith, and Linda SmileyMorihei Ueshiba, founder of AikidoSupport the show (http://www.patreon.com/cutthecraftpodcast)
How much protein can one absorb per meal; Thru hiking, backpacking, and paleo/ketogenic diet; Keto Masterclass - Recalculate Macros; Pregnant or breastfeeding metabolic health; No issues Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: A giant solar farm sounds perfect, right? Not quite. 1. How much protein can one absorb per meal? [20:09] Leslie says: I am a 70-year-old female. Paleo and low carb for many years. Avid podcast listener and book buyer - love all of yours! Don't want any more sarcopenia than I already have. Followed your advice and went on the Ketogains macro calculator that recommends about 100 gm protein per day. But I'm also working on lowering insulin by only eating 2 meals per day. Searching tells me that bodybuilders think they can only absorb 30 gm per meal. I eat berries, collagen, protein powder (grassfed!), goat kefir and powdered multi vitamins mixed together along with 4 oz meat and 2 eggs for breakfast around 11 am. For dinner I eat 4 oz meat with some Amy's organic soup and sometimes a salad. I am not aiming for ketosis, just low carb. I could stand to lose a few pounds, but at 5'4" and 135 at my age I am OK but would like more muscle or at least not lose any more. Should I add a third meal for some of the protein or perhaps redistribute the protein amounts? Thanks! I do this workout about once a week, https://www.youtube.com/watch?v=dBbPsJKq9uM 1 hour of Zumba about 3-times per week and miscellaneous other exercises. Before Covid I did more, including some blood-flow restriction which seems to work on the same principle as the video I linked. I feel like it takes about a week for me to recover enough to want to do the video workout again. I don't do the lifting-the-bag part of the workout - my back isn't perfect. I also recently added Esther Gokhale's daily workout (1,2,3 move) and should add the associated weight workout as well. I liked Doug McGuff's concepts and have listened to the IHMC podcasts as well as Peter Attia's stuff. Like I said, I am an avid podcast listener!! 2. Thru hiking, backpacking, and paleo/ketogenic diet [25:08] Matt says: I have been following a paleo diet for 5-6 years now, and transitioned to a ketogenic approach at the beginning of this year. Since then I've been able to maintain a much lower body weight than ever before in my adult life and my endurance and fitness levels (and to a lesser degree strength levels) have been better than ever before. These past couple years I have gotten more into thru hiking and backpacking and have been planning some longer hikes and a long term goal of doing the entire appalachian trail. My question is; to your knowledge is there anyone developing programs or templates on planning long hikes primarily utilizing ketogenic and paleo foods? Everywhere you look when planning thru hikes the advice is largely the same (granola, oatmeal, instant mashed potatoes, and candy for 'energy'), but it seems obvious that 6 months on a trail requires primarily oxidative phosphorylation, and KD or paleo seems to be an obvious choice. Information on the topic seems pretty slim, especially when it comes to planning and packing for at least a weeks worth of sustenance that would be necessary when out in the wilderness. With as many ultra runners and endurance athletes beginning to tout the benefits of KD, I am wondering if there are any thru hikers doing the same thing? I don't know if you have addressed this in podcasts or blog posts in the past and I just missed it. Seems like it could be an interesting topic, and maybe another area where some thought leaders can emerge. https://robbwolf.com/2020/08/17/fat-fueled-sheep-hunting-with-gina-shively-salty-talk-019-thrr/ 3. Keto Masterclass - Recalculate Macros? [28:59] Kyle says: Hello, I'm hoping to ask a quick question about the Keto Masterclass. I'm into my fourth week and feel I'm doing relatively well. I've got a spreadsheet where I track all my food, stay on track well although I do have a Perfect Keto Whey shake for breakfast everyday. Not ideal but helpful given my vocational and avocational commitments. Four weeks in and I've lost 8 pounds and am in nutritional ketosis based on measuring blood ketones. One of the cookbooks I've picked up mentions recalculating your macros periodically. I've done that and it drops my macros slightly based on weight loss to date. Seems reasonable to me, but is this something you also recommend doing? Thank you for your consideration. Sincerely, Kyle 4. Pregnant or breastfeeding metabolic health [32:57] Becky says: First off, screw any haters you get for your "salty" rants in The Healthy Rebellion Radio. More people with platforms like yours need to speak out. The hypocrisy, the nonsensical rules (bars are open but kids can't go to school), the suppression of seemingly effective CHEAP widely available prophylaxis and treatments....its all SO INFURIATING and it is so good to hear both of you question what is happening on your platform. THANK YOU. I've unfortunately had to distance myself from a few health "influencers" that I once really respected who have gotten very SJW and holier than thou this past year, so I am thrilled that I finally started listening to your podcast and seem to have found some kindred spirts. Definitely makes me want to join the Healthy Rebellion too, which brings me to my question... I am 37, work out moderately (strength training 2-3 times a week, trail running or walking 1-2 times a week), get lots of outside time, pretty good sleep, and eat 80-20 primal (stick to whole foods, but will indulge in ice cream, white rice, or other no-nos on occasion). The primal eating with a focus on protein and fat has done wonders for my hunger and "hangry" symptoms, which used to be a constant plague (who knew that a breakfast of Cheerios, skim milk, and a banana did not a satiating meal make). However, I've always been about 20 lb overweight, and still feel the need to eat every few hours to avoid irritability, brain fog, and shakiness. This tells me I'm definitely not metabolically healthy, which is my ultimate long-term goal (although weight loss would also be nice). However, I'm currently 6 months pregnant with my second child. I plan to breastfeed this little guy for around 2 years like I did my first, who I weaned when I was about 10 weeks pregnant. In other words, I've been either pregnant or nursing now for the last 3.5 years, pretty much ever since I discovered "Wired to Eat" and a more paleo lifestyle. Healthy pregnancy and breastfeeding are my top near-term priorities, therefore I don't think doing something like going full keto would be right for me, but I would love to start the journey towards better metabolic health. Where should I start? And, related to the Healthy Rebellion, I'd love to join but am not sure it will be worth it in the near-term given my current maternal journey. Are there resources in THR that would apply to pregnant or breastfeeding mamas as well? Thanks, -Becky PS One of the things I've struggled with a lot through both pregnancies and breastfeeding has been a feeling of dehydration. I would have mornings where I woke up feeling hungover when not a drop of alcohol had been had the night before. I got a LMNT free sample pack about a month ago and LOVED IT. I feel such a huge difference in energy, thirst, and a lack of headaches. This is exactly the product I've been looking for since moving to the tropical island where I now live! Thank you! https://lilynicholsrdn.com/real-food-for-pregnancy/ 5. No issues [38:02] Park says: Hey, I've been listening to a variety of podcasts over the last ten years and it's always amazing to me how many people have issues with so many foods or can't lose fat or have low testosterone, etc. Without sounding like a giant douche, I think it's time we hear that someone has no issues and everything is fine. I'm 62 and have no idea what my testosterone is or my LDL or any metric. I drink too much beer, but despite this I'm lean and my libido is humming along nicely. I've done IF for almost ten years, eat mostly paleo-ish and do compound movements three days a week. I realize it's oversimplification to assume that my protocol should work for everyone else, but damn, it's so shocking that so many people seem to struggle. When people chime in with their protocols, are they not being entirely truthful? It seems that the basics should work more often than they do. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Esther Gokhale has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. In 2010, Gokhale hosted the nationally-televised program Back Pain: The Primal Posture™ Solution (available on DVD and streaming). The Gokhale Method continues to grow as dozens of qualified teachers, each personally trained by Gokhale, now teach the method worldwide. Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams, and conducted workshops for physician groups at Stanford, Kaiser Permanente, Sutter Health, PAMF, and UCSF. The New York Times gave Esther the title “The Posture Guru of Silicon Valley” in 2013. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, a professor in the Math Department. Listen to the song I wrote after being inspired by my conversation with Esther and all the other Podsongs
On this episode of Anti-Aging Hacks podcast, we discuss: 1. Why do we all have bad posture these days? 2. How was ancestral or primal posture ideal for living a pain free life? 3. How do we train ourselves to adopt primal posture and be aligned? Esther Gokhale (GO-clay) has been involved in integrative therapies all her life. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. You can find the show notes for this episode at https://antiaginghacks.net/betterposture
8 Steps to a Pain-Free Back with Esther Gokhale ---------------- Office chairs were always bad news for spinal health, but now most people are working hunched over a laptop on their coach - and many of their kids are doing the same! In 2019, we spent too much time on screens, but in 2020, it's gone to a completely new level and we all need to spend some time thinking about work stations, postures, and spinal health. On this week's show, you'll meet returning guest, Esther Gokhale who has spent her career researching, writing, and teaching spinal health. Listen & Learn: Why an S-curved spine is incorrect, and why a J-shape is more natural Why to stop chasing ideal posture and simply work with the body and life you have in our modern world Chairs, shoes, and workstations - what do do? Links & Resources Esther's Site ABOUT OUR GUEST Esther Gokhale studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. Post-pregnancy back pain and a failed back surgery inspired Esther to begin a lifelong crusade to vanquish back pain. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 200,000 copies and has been translated into ten languages. Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams. Nutritional Tip of the Week: Top Food for Weight Loss Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com Like the Show? Leave us a Review on iTunes
On this episode, Kerry talks to Esther Gokhale, founder of the Gokhale Method or “Primal Posture,” a postural awareness technique which has a large following and was first popularized at the beginning of the 2010s with professionals in Silicon Valley, California. Esther is known as the “posture guru of Silicon Valley” and her method has been taught internationally. She published a book called 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot and she also created a DVD that explains her posture method. The Gokhale Method has been reported upon in the New York Times, by NPR, and many, many other publications. Esther also has a fantastic TED talk as well. Follow the Gokhale Method on Facebook, Twitter on Instagram: @GokhaleMethod Links: https://www.youtube.com/watch?v=k1luKAS_Xcg (TedX talk) https://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=sr_1_1?dchild=1&keywords=gokhale&qid=1591209952&sr=8-1 (Amazon listing for Esther's book) https://www.amazon.com/Back-Pain-Primal-Posture-Solution/dp/B0072M7TMQ/ref=sr_1_1?dchild=1&keywords=gokhale+dvd&qid=1591209987&sr=8-1 (Amazon listing for Esther's DVD) https://gokhalemethod.com/
Esther Gokhale, L.Ac, is the founder of the Esther Gokhale Wellness Center, a licensed acupuncturist, and the creator of the Gokhale Method - a clear eight-step approach that helps people achieve better health through better structure. Esther was in private Chinese medicine practice for over 20 years and now dedicates her time to teaching Primal Posture all over the world. In this episode, Esther retraces her origin story - from growing up in India to her own personal battle with back pain, and the clues that kept pointing to how we sit, stand and move. She also graciously shares how Chinese medicine theory integrates into postural retraining. This episode will have you moving in your seat. For more information on Esther's Gokhale Method, please visit: https://gokhalemethod.com/ The Strength of TCM Workbook, digital downloads, study charts and practice support are all available at kentonsefcik.com Track is Samurai Code by Levox: https://levox.bandcamp.com/
I’m really excited to be joined today by Esther Gokhale who is the creator of the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.Esther is the author of the book - 8 Steps to a Pain-Free Back - which has sold over 100,000 copies and has been translated into eight languages. In 2010, she hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD).She’s taught at corporations including google, facebook, and many others, and She’s also been a speaker at many conferences, including TEDx.Website: gokhalemethodYouTube: GokhaleMethod
Intro & Summary:In this episode you'll learn how our guest, Esther Gokhale “The Posture Guru”, has healed her own back pain and the pain that thousands of others were dealing with, at every age. Her remarkable method is foundational to good health, proper posture, and pain-free living.The video for this episode will be out in November or December 2019. Check out our social for those updates: Instagram @foundationofwellness_podcast, @marisa_moon_ , or Facebook: The Foundation of Wellness PodcastEsther Gokhale (Go-clay) has been involved in integrative therapies all her life. She studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. She developed the Gokhale Method, a unique, systematic approach to help people find their bodies' way back to pain-free living. She is the author of the book “8 Steps to a Pain-Free Back”, and The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”>> HABITS TO THRIVE SUMMIT - a Free online wellness summit where Marisa will be presenting along Mark Sisson and dozens of other primal health coaches to help you reach your health goals. Marisa's topic: How Anyone Can Achieve Long-Term Results with Intermittent Fasting. You must register in advance before October 28, 2019: bit.ly/habitstothriveGrab Marisa's free guide to intermittent fasting + 3 training videos at https://marisamoon.com/iffreedom For professional Inquiries contact - Marisa Moon, Certified Primal Health Coach: marisa@marisamoon.com;Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.Topics of Discussion:- Esther's struggle with herniated discs, debilitating back pain, and surgery- Techniques that inspired her: Aplomb (France), Alexander Technique, Weston Price- Her Book: 8 Steps to a Pain-Free Back has gone global - the book has over 1,100 images, graphics, and photo guides- Esther's unique upbringing in India that piqued her interest in primitive posture - Weston A Price's Book: Nutrition & Physical Degeneration - Traditional people have a certain wisdom about posture and movement that's missing in modern culture- What's wrong with our idea of good posture today- Poor posture starts Day 1 as an infant returns from the hospital - Babies learn posture from car seats and umbrella strollers - tucked pelvis (sitting on their “tails”) - rounded, hunched back - this posture makes our back in a C-shape, squishing spinal discs- Herniated Discs and Bulging Discs- Esther's back pain MRI - L5 - S1 is the lowest joint in the spine, second most frequent herniated disc- The biofeedback “Spine-tracker wearable” device Esther's team invented. - See, in real time, how her spine can be an “S” shape (injury/pain), to a “J” shape (straight, tilting at the pelvis like a hockey stick)- We arch our backs in sports, yoga, gymnastics, for sex appeal- What is the Gokhale method? - a method that takes people from where they are to the architecture they were designed to have with their posture - it gets your there quickly and effectively - musculoskeletal aches and pains disappear - digestion can improve- Esther walks us through the first step of the method: Stretch Sitting - Try the “Stretch Sit Cushion” for traction and ease of implementation while sitting - Stretch Sitting is all some people need for pain reversal - See videos at gokhalemethod.com or on Youtube Gokhale Method “Gokhale Moment Wedge” video- Traditional or Primitive people have a natural rear tilt and stronger glutes which natural leaves the “behind” lifted and back- Today we tighten abs too much and tuck the pelvis under- Imagine you have a tail, you want it behind you not tucked between your legs- How should you carry your child? - pelvis well-positioned with “tail” back, and behind back - support the back straight with parent's forearm - legs externally rotated, not turned in (adult shoulders are not slouched)- Esther's 1-Day pop-up course is on tour now (with wearable spine-reader): https://gokhalemethod.com/upcoming_special_offerings_with_esther - Reach out to Marisa to do a Chicago session with Esther & Marisa: Facebook “Marisa Moon Wellness” or Instagram @Marisa_Moon_- What if you're Hypermobile or have Ligamentous Laxity?- Should we bend from the knees, hips, or waist? - “Hip Hinge” - the ancestral way, a nuanced and advanced technique that comes after elongating the spine - Step 1: Elongate spine first with stretch sitting and stretch lying- The print book is made high quality with Lay-flat binding - Great for the whole familyResources:- Esther's Tour Dates & Upcoming Specials: https://gokhalemethod.com/upcoming_special_offerings_with_esther - Esther's Website, Book, & Videos at gokhalemethod.com - Gokhale's book, 8 Steps to a Pain-Free Back- Youtube Gokhale Method: https://www.youtube.com/user/GokhaleMethod- “Gokhale Moment Wedge” video: https://youtu.be/x-48PhLcLqU - Facebook: https://www.facebook.com/GokhaleMethod Marisa's site: https://www.marisamoon.comLearn about *Intermittent Fasting Freedom* at marisamoon.com/iffreedomFacebook: https://www.facebook.com/FoundationofWellnessPodcastInstagram: @foundationofwellness_podcast https://www.instagram.com/foundationofwellness_podcast@marisa_moon_ https://www.instagram.com/marisa_moon_Intro/Exit Music - "Ukulele Whistle" by Scott Holmes
From the time we are born, we are conditioned to sit, sleep, walk and stand in a certain way. We are directed to “sit up straight” and to stick our “chest out” when we slouch. These ideas are actually counterproductive and do not correspond with how our ancestors sat, stood, and moved. The result? Back pain, digestive issues, shoulder and neck impingement, and more. Esther Gokhale knows this firsthand. She had excruciating back pain and resorted to several surgeries before she discovered the root of the problem: poor posture. Esther is the founder of the Gokhale Method: an approach that retrains the body to adopt its natural, primal posture. Today, she walks us through what’s wrong with our alignment and how to fix it. She offers simple tweaks for improving how we sit, stand, and even sleep. And she explains why it is critical to carry ourselves properly for a strong foundation for optimal wellbeing. For more on Esther and the Gokhale method, visit her website gokhale method.com. Check out our sponsors: Vintage Tradition, Heal Your Gut Guy and Ancestral Supplements. Donate to the Weston A. Price Foundation here. Take our listener survey here. For the full show notes from today's episode and additional resources, visit our website: westonaprice.org.
Introduction 4:05 Specialises in yoga/yoga therapy for low back pain/sciatica. She has experienced these for a long time. Developed back issues as an adult. Researched for solutions. In Canada in 2003/04 she began to find yoga intensives for specific conditions. Found Feldenkreis and took trainings because it helped her back pain. Yoga was too generalised for the senior classes she was teaching. 7:34 Pulled together different modalities to help with back pain. She found PNF (proprioceptive neuromuscular facilitation) to be helpful which stretches and strengthens, tones and relaxes muscles. Applied to her senior’s classes. Found Viniyoga with Robin Rothenburg – yoga for low back pain course. Also interested in what Dr. McGill could add to the problem. Put all of these modalities together to develop a workshop and classes. 12:36 Major causes of low back pain a) the L5-S1 area very vulnerable to wear and tear, b) bulging disk (not herniated discs) which usually results in mild or moderate pain, c) breakdown of facet joints – repetitive movements over time cause wear and tear, d) slouching – more load on the spinal discs. Need to lengthen through the spine, improve posture through strengthening back muscles. L5-S1 needs to be in slight anterior tilt. 16:15 Most students are over 50. Jo offers a continuum of classes, one on one sessions to work on their low back pain. Usually can go into a class with mild pain may need one on one sessions for more moderate pain. Asks questions and does an intake to place them in the correct class/session. 18:16 Joanne asks yoga teachers to think about: “I ask teachers to consider this: we are teaching a 21st century body & mind a practice that was designed thousands of years ago. A practice designed to prepare the body for meditation and for thin male figures. The spine itself has changed shape in the last century alone and we have become much more stationary.” 19:19 Esther Gokhale found that the spine shape has changed in the last century because of changes in the design of furniture as well as slouching. The spine normally has a J curve which has slight curves throughout its length until the bottom of the spine. But we now have an S curve spine that is much more curved than before. And the spine has less support. Do students really need backbends and forward bends if they have back pain? Are they properly prepared for these asanas. Telling people to roll up from a forward bend does not engage the back muscles; the spine is doing all of lifting. 23:15 Many more cases of back issues with the change in the shape of the spine. J curve is less curvy with more support. 28:00 Students know what feels good and what doesn’t. Students asked when back pain occurs – bending forward, bending backward, what feels good or bad? Starts with really gentle postures and notices how students move. She may decided to take change and change the postures if students seem to be in pain. Students will not always follow directions to come out of a posture or pick a more appropriate modification even though invited to do so. Contact details: Email: Joanne@InnerJourney.ca Website: www.InnerJourney.ca FB: InnerJourneyYogaTherapy Resources: Esther Gokhale: 8 Steps to a Pain Free Back
Motherhood is definitely an action sport! Courtney, Certified Personal Trainer and Corrective Exercise Specialist shares about her postpartum experience of injury and postpartum depression and how it led her to create the Momma Strong Program. Momma Strong’s purpose is to redefine the scope of prenatal and postpartum health through specialized intelligent fitness. Courtney openly discusses motherhood, self care and how showing up is good enough. Our Pelvic Floor is super important to us as women. Your body cannot perform if the pelvic floor is not integrated. That is the root of all of your movement especially as a woman. Our brain and body our ever connected and when we are struggling injury or pain postpartum than can affect our mood. Listen to the pain and be your own detective about your body. Momma Strong is committed to the business of enoughism, which is the belief that you don’t need fixing, but that you deserve integration. You don’t have time for anything extra and Momma Strong gets motherhood and gets that. Become stronger more effectively and efficiently with Momma Strong. So You Know She Is Legit... Courtney’s exposure to biomechanics and rehabilitative exercise started in her early childhood, as an elite level gymnast, kayaker, and ballet dancer. At age 16, she left home to pursue her professional career with The Houston Ballet, where she remained for 5 years until a severe ankle injury forced her to retire. After retirement, she transitioned immediately into a two-year course of study in rehabilitative exercise and Pilates, under the supervision of nationally renowned Pilates instructors Bryan Peters and James Harren, who had trained with the original colleague of Joseph Pilates himself. She then earned her certification through the Pilates Method Alliance and became a top-rated trainer for the following 6 years. Following the birth of her first child, however, she began to suffer from injuries related to pregnancy and childbirth, none of which her prior core training was able to resolve. This realization led her to study with Thomas Myers, Yamuna Zake, Esther Gokhale, and Stuart McGill, all prominent leaders in the field of spine health and pelvic stabilization. From there, Courtney became certified as a personal trainer through National Academy of Sports Medicine and soon after was granted their advanced certification as a Corrective Exercise Specialist. She also carries a Prenatal and Postpartum specialization from NASM and multiple certifications in pelvic rehabilitation, injury prevention, and activated release therapy. Her unique method as taught in MommaStrong is the product of this comprehensive background, helping mothers all over the world finely tone their body’s through clinically approved, and feasible workouts that instigate an adventurous life through strength that matters. Additionally, Courtney has a BA from Lesley College in Social Change and the Arts and is currently embarking on a designation as a Licensed Chemical Dependency Counselor To Learn More and Connect with Momma Strong: http://www.mommastrong.com/ https://www.facebook.com/mommastrong/
Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living. Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD). Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon. She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams. In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department. Awards: 1978 Dean’s honor list at Harvard University 2008 Foreword Silver Award for best health book 2009 Nautilus Gold Award for best Pilates/Tai Qi/Yoga/bodywork book 2009 Ippy Bronze Award for best health book
Integrate Yourself Podcast | Integrated Fitness & Nutrition | Healthy Lifestyle & Personal Growth
Esther Gokhale has been involved in integrative therapies all her life. Her early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.After experiencing crippling back pain after her first pregnancy and after an unsuccessful back surgery she later developed the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.Ester’s book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages.https://shop.gokhalemethod.com/collections/allWe talked about Esther’s journey with back pain and how this inspired her to create the Gokhale Method and how our genetic and cultural heritage relates to the postural guidelines we’ve inherited and live by today. Esther also touches upon the idea that it’s time we change the way we approach athletics and the consequences that athletes face with back and neck health down the road. How our social norms and poorly designed furniture have dictated our postural norms and how we can change that by revisiting our ancestral heritage and way of life. Esther also shares with us her simple steps to back pain relief and how you can incorporate it in your everyday life.Connect with Esther at:http://www.gokhalemethod.comSubscribe to our podcast & leave a great review:https://itunes.apple.com/us/podcast/integrate-yourself-with-allison-maja/id1203490106?mt=2Connect with Allison at:https://www.pureenergypdx.com/personal-training-servicesConnect with Maja:http://www.majagottlieb.com/Support our podcast and get integrated into our community:http://www.patreon.com/integrateyourself/Support the show (https://www.patreon.com/integrateyourself)
Esther Gokhale is the creator and founder of The Gokhale Method, an ecosystem of posture education, products, and community to help people recover a pain-free life. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Esther began her lifelong crusade to vanquish back pain. Her studies at the Aplomb Institute in Paris and years of research in non-industrial cultures led her to develop the Gokhale Method®. Her method has been featured in many publications including The New York Times where she was given the title, “The Posture Guru of Silicon Valley” and more recently, NPR. We cover Esther's view on: Optimising walking form Heel striking: the potential detriment and how to fix How to correct sleep posture How to alleviate kyphosis in the upper back And much more! This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase! Click here to get my FREE eBook with 6 podcast transcripts
Back Spasms and Problems 101 "Most back spasms are from either not stretching and warming up or from sitting all day. You really can't escape back spasms. Even if you're physically active, they're impossible to avoid. Even for us." - Rob and Devon Dionne Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen. Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show. On today's episode of Open Sky Fitness, Devon and I go into depth about: The different parts of the back How back spasms can happen and what they feel like The difference between a strain and a sprain The difference between a bulging disc, a herniated disc, and a ruptured disc. What degernative disc disease is and what it feels like Sciatica Piriformis Syndrome The importance of stretching and being pro-active with building a strong body Why good sleep and nutrition are so important for your back's health "We need to know how we got our back problems before we can treat them." - Devon Dionne How to Treat and Prevent Back Spasms & Pain "Be mindful if you always sit the same way. If you don't switch up how you sit every once in awhile, those movements can cause problems in the future. Mix things up and keep your balance steady." - Rob Dionne To relieve your back pain, we suggest the following treatments: Ice or heat the area, but icing is better. Visit a chiropractor or a massage masseuse Take pain medication for major pain Use a spinal decompression machine To prevent future back spasms and pain in the future, you want to be pro-active and focus on building your core strength. We suggest the following activities: Gyrotonics Sitting on a yoga ball Planking Any form of daily exercise and even just a walk Marching in place on a trampoline Anything that helps to release endorphins such as meditation "Stretching is not just about warming up your body. It's also about realigning it so that you can avoid injury during your workout." -Devon Dionne Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15 Opening comments with Rob and Devon 3:00 The topic of the day: back spasms 4:00 Why do our backs hurt? What is back pain and what is the problem? 4:30 The different parts of the back and spine explained. 4:50 Signs that your lower back/lumbar area of your back is hurting. 5:30 Signs that your thoracic spine is in pain. 6:40 Signs cervical neck pain 8:00 All about muscle spasms and how they happen. 12:20 The difference between a muscle strain and a sprain. 13:50 The bones in the back and what problems can occur there (bulging or herniated discs). 19:30 Why some people get bulging discs and either have pain or don't have pain. 20:00 The difference between a bulging disc, a herniated disc, and a ruptured disc. 21:00 The degenerative disc disease: how it can happen and what it feels like. 23:00 Sciatica explained 25:00 Piriformis syndrome explained and how to heal it with yoga or a massage. 27:50 Find out how you hurt your back before you begin to treat it. 29:10 Why it's important to not just stretch and warm up before a workout, but also realign your body to help avoid back spasms and other injuries. 33:00 How to avoid a future back injury or spasm. 35:00 How to treat back pain and spasms. 42:00 How to be proactive about potential back pain in the future: Core strength building 44:00 Your back's posture 49:50 The connection between your back's health with sleep, stress, and anxiety. 51:30 Pay attention to where you hold the stress in your body 52:00 How you can get a good night's sleep to help your chronic back pain, anxiety, and stress. 52:30 The power of actively stretching out and strengthening your hamstrings daily. 55:50 Increase your intake of ant-inflammatory foods 57:00 Closing comments with Rob and Devon 1:24:30 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Learn more about our guest for next week: Dr. Bill Sears Listen to last week's episode with Dr. Trevor Cates: OSF 143: Skincare Hacks - How Nutrition Affects Your Skin Check out OSF with Esther Gokhale of the Gokhlae Method to learn more about good posture and back pain - OSF 122 Achieving a Primal Posture To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!
Esther Gokhale has been involved in integrative therapies all of her life. As a young girl growing up in India, she helped her mother, a registered nurse, treat abandoned babies waiting to be adopted. This early interest led her to study biochemistry at Harvard and Princeton while later, acupuncture at the San Francisco school of Oriental medicine. REVIEW THE PODCAST | ENTER TO WIN 1 of 5 PRIZE PACKS | Full Details After crippling back pain during her first pregnancy and unsuccessful back surgery, she began her lifelong crusade to find a solution to back pain. Her studies at the Aplomb Institute in Paris and years of research in Burkina Faso, India, Portugal, and elsewhere led her to develop the Gokhale method which she has been teaching at her Palo Alto wellness center for over 15 years, and gives lectures for the ancestral health symposium, TEDX, google, and many more large organizations interested in posture’s effect on health, wellness and work. Primal Posture for Wellness When did we ever stop paying attention to our primal posture? Even if someone does remind us to "stand up straight" or "sit tall," we either become easily distracted or we fail to have good posture and end up over-exerting ourselves. Other cultures have shared good posture techniques for generations. They know how to bend, sit, and stand with a strong body. But our modern culture has lost something along the way. We're not the same active hunter-gatherers that our ancestors once were long ago. We've lost our primal instinct today because we either work at a desk for hours on end or we're doing other sedentary activities all day. We're naturally born with excellent posture and mobility, but as we move on in life, we tend to lose our good posture habits. On this episode of Wellness Force, we'll discuss how our modern culture has affected our posture and what we can do to fix it. For those with constant back pain or have lost the ability to move comfortably, Esther Gokhale of the Gokhale Method is here to help. Combining her experiences and knowledge about the human body, Esther has dedicated her life to changing our modern culture. With each workshop, lecture, and class, she is teaching us how we can achieve primal posture for wellness. Esther Gokhale is the creator of The Gokhale Method as well as the author of the book, 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain. Esther and her team have helped many people with back pain and decreased joint mobility all throughout the USA and the rest of the world. Not only does Esther teach us that it is possible to improve our posture and mobility, but she reminds us that without either, good health and wellness would be difficult to achieve. Just as nutrition and fitness are important for our bodies, so is excellent posture and mobility. Listen to Episode 102 as Esther Uncovers Common misconceptions and myths about posture. Why we don't have to over-exaggerate our posture, but instead we should focus on core posture by standing and sitting naturally and comfortably. The reason why the "chin up and shoulders back" posture is unnatural and creates tension in our bodies. How to do a shoulder roll to improve your upper posture. How good posture translates into stretching and strengthening of the body. The negative effects of poor posture and how we can improve our health with good posture. The Gokhale Method 4 Levels of Learning: 1) Intellectual understanding of what movement you want to do. 2) The ability to do that movement when a teacher is helping you. 3) The ability to do that movement when you remember to do it. 4) When that movement becomes a habit. Why our environment affects our posture and movement habits. How sitting can actually be good for our bodies under the right circumstances. Standing vs. Sitting: How is each beneficial for the body and for how long should we be doing each activity? Why we're born with great posture and mobility, but our modern culture has worsened it. What we can do to change our posture and improve our back pain throughout our lives. Learn what the Gokhale Method is and how it can help you improve your posture. Why movement and dance breaks would be so beneficial for the human body during the work day. How to improve your fluxed position and swayed back. What you'll learn from Esther Gokhale's book, 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain. How do we strengthen our spine and inner-core set? How you can use the plank exercise correctly to strengthen your inner girdle and core. What's the best way to stand? What's the best position for your pelvis? The 6 Lessons in the Gokhale Method Foundations Course. How our posture can affect our emotional health. Top 3 Takeaways From The Show We might have believed it to be true, but sitting is not the new smoking. As long as we do a combination of sitting, standing, and movement in moderation all the while maintaining good posture, we can have strong, healthy bodies. Posture is the key to healthy joints and avoiding pain. Whether we're sitting, standing, or moving; we have to have good posture. The key is to not over-extend ourselves. We shouldn't have to "sit up straight" or "point our chins up" because those movements create tension. There are better, more comfortable movements that we can teach ourselves over time. Good posture is not only good for our bodies, but for our minds and emotions as well. Focusing on our posture can help reduce cortisol levels and increase testosterone levels. Power Quotes From Esther Gokhale "When you have good posture, then your every day life and activities become both your exercise and therapy." - Esther Gokhale "When we focus on pointing our chins up, it usually leads us to tense up the muscles in the back of our neck. This tension in the back of the neck is not healthy. Our chins want to elongate and point down towards the ground." - Esther Gokhale on why we shouldn't focus on pointing our chins up to try to achieve good posture. "When you have good posture, then your every day life and activities become both your exercise and therapy. Every bend and step becomes a rep or a stretch. You're also taking care of a lot of your exercise needs. With poor posture, not only are you missing out on those stretches and strengthening repetitions, but you're actually creating wear and tear on your joints." - Esther Gokhale on how good posture can benefit our bodies while poor posture hurts it. "On average, people have great posture design and structure. However, it's up to the culture to either nurture and support this primal architecture that we're born with or to destroy it. Good posture can be destroyed with poorly designed furniture, directions such as "stand up straight, chin up," and even those electronic notifications that remind us to fix our posture." - Esther Gokhale on how good posture can decline because of culture. "Culture is critical to posture and my life mission is to change the culture. My long-term goal is to create a healthy posture culture for modern people. It's possible and we have such an advantage to change our posture." - Esther Gokhale on her mission to help modern culture improve its posture. "We blame sitting for our health problems, but it's actually incredibly gentle for the body. Of course you shouldn't just sit like a lump or sit with unhealthy posture in badly made furniture. However, if you sit well for moderate periods of time in half-decent furniture, sitting is really gentle for the system. It's so easy on the joints and our architecture." - Esther Gokhale on how sitting can be beneficial for our bodies with the right circumstances. "Corporate jobs tend to keep people at their desks and don't allow them to move. Dance or movement breaks would be beneficial for the employees." - Esther Gokhale on how corporations can include movement as a part of their employees' work day. "A lot of people will only make an extreme change when they're going through extreme pain. But this is an opportunity for everyone to get involved and be proactive. Proactive health is so much easier than reactive health." - Josh Trent on how we can take advantage of the Gokhale Method to actively improve our health. Resources Mentioned by Esther & Josh Check out the official Gokhale Method website Learn more about Esther Gokhale Connect with Esther Gokhale on Twitter Read Esther's book, 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain Purchase your own Stretchsit Cushion - Gokhale Method Posture Solution Read Esther's blog post, Forward Pelvis: the Good, the Bad, and the Ugly Meet the Gokhale Method Teachers Find a Gokhale Method Class Location near you Join a free Gokhale Method Workshop Purchase other Gokhale Method products Watch more Gokhale Method videos Read the New York Times article, The Posture Guru of Silicon Valley Learn more about Kelly Starrett and MobilityWOD "Culture is critical to posture and my life mission is to change the culture." -Esther Gokhale Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.
Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. A Short Break from Nutrition Month Hey everyone! Devon was not feeling too well to record the podcast this week with me so we will be taking a break from November Nutrition Month, but we hope to continue on with it next week! Talk about health and fitness with us! Join us in discussing, health, fitness, nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Good Posture 101 This week, the Posture Guru of Silicone Valley aka Esther Gokhale of the Gokhale Method, joined myself to talk about the importance of good posture. Have you ever wondered how you can improve your back's posture at your desk or whether a standing desk would be better for you? Esther answered a ton of our questions and gave us some good, basic stretches to begin our way to healthier and stronger bodies. Primal Posture vs. Posture Today Unlike today, our primal ancestors were living a certain lifestyle by hunting and gathering each day. Overtime, they developed specific movements and postures fit for that lifestyle. Now, times have changed and today we're doing different things with our bodies by sitting at a computer desk rather than squatting and bending over to do different activities like picking up sticks for firewood. We've lost a lot of kinesthetic wisdom in first world cultures. Yet there are many cultures out there, especially in Africa, that continue to teach younger generations how to hold their posture as far as how to hold babies, work in the fields to grow and gather crops, lying down to sleep, bending over to cook etc. All of this without fatiguing themselves and running out of breath when we're having difficulties simply bringing groceries from the car into the kitchen. Keep in mind, learning how to have good posture is not that simple. As Esther put it, just like a language, good posture takes time and practice to learn. In order to see great improvement in your posture, hans-on assistance and coaching is usually necessary. What's Better? A Sitting Chair or a Standing Desk? Both are good because we need change throughout the day, but we also need plenty of rest. If you find yourself standing all day (like older generations did when they worked and stood in factories), you will have many back and muscle pains from your poor posture. Compared to standing, sitting also helps a person have deeper thoughts and better motor skills. Improve Shoulder Posture Esther's tips for good shoulder posture: One at a time, bring one shoulder forward a little bit. Bring your shoulder up a little bit. Move your shoulder back and relax. Repeat with the other shoulder. You will experience better circulation, breathing, and feel more comfortable overall after doing this simple exercise. How to do Stretchsitting Sit with your bum back in the seat. Hinge away from the back rest. Lengthen your back with a crunch by folding your rib cage forward. Maintain your forward fold while slowly using your hands to push your top half and lengthen more (push on arm rest if they're there). Hinge back towards the back rest (use a towel or the Gokhale Method chair) to help stick/hook yourself to the back of the chair. Relax and your weight will be attached to the towel and you will have traction against the chair. Feel free to do a shoulder roll afterwards. You're done! Stretch sitting can be done anywhere and at anytime. Mix things up by standing up, walking around, or do some other light stretching from time to time (every 20-30 minutes). About Esther Gokhale Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living. Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD). Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon. She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams. In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department. Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15 Opening comments with Rob 3:00 The OSF Podcast Group 6:00 Quick breakfast cups with muffin trays and tomatoes 8:30 Gut health and gas: Keep track of your nutrition with a food journal 13:45 Introduction to Esther Gokhale 15:00 How did you become the Silicone Valley Posture Guru? 16:40 What was your experience with back pain and how did you overcome it? 20:00 How do other cultures move and how did you translate that to your own posture movements? 25:23 Esther's tips for good shoulder posture 27:10 Is primal posture a trend or an awakening of our ancestor's posture? 32:30 Is it better to carry a baby on your back or on your front? 39:30 How did you carry your baby with you while cross country skiing? 43:40 How long does it take to learn how to have good posture? 48:10 Can some people learn good posture in a day? 51:40 How to do stretch sitting 57:00 What would you recommend: a sitting chair or a standing desk? 1:06:00 Closing comments with Rob 1:08:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: The Gokhale Method 8 Steps to a Pain Free Back by Esther Gokhale The New York Times article: The Posture Guru of Silicon Valley Sign up for a class with the Gokhale Method The 6 course Foundations Course with the Gokhale Method Free classes with the Gokhale Method The Gokhale Method Blog Sit to Stand Desks available at STAPLES To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!
Aaron Alexander is an accomplished manual therapist and movement coach with over a decade of experience. He is the founder of Align Therapy™, an integrated approach to functional movement and self-care that has helped thousands including Olympic and professional level athletes. He is the creator of the 'Self-Care Kit' and the host of a highly ridiculous and informative podcast. Here’s the outline of this interview with Aaron Alexander: [00:00:18] Rolfing Institute. [00:00:28] Structural alignment. [00:01:34] Entrepreneurship. [00:02:10] Align Podcast. [00:02:41] Dr. Stuart McGill. [00:02:50] Bike Fit Done Right: Nigel McHolland on my podcast. [00:02:54] Dr. Ellen Langer. [00:03:59] David Epstein. [00:04:33] Prof. Tim Noakes. [00:04:50] Keto Summit. [00:05:58] Mindfulness. [00:08:42] Hormesis. [00:08:58] Aaron at AHS 16. [00:09:16] Dr. Grace Liu. [00:12:53] Amy Cuddy. [00:15:31] Strongfirst instructor. [00:16:28] Read to Run: Kelly Starrett on my podcast. [00:21:44] Futsal. [00:24:02] Alexander Technique. [00:29:10] Sitting cross-legged. [00:30:09] Pomodoro alarm. [00:30:20] Lotus position. [00:31:47] Esther Gokhale chair. [00:37:26] Aaron is looking for a publisher. [00:40:00] Glidewalking. [00:41:12] Dr. Mark Cucuzzella barefoot running. [00:44:28] Aaron's self-care kit. [00:46:59] Rogue Fitness chinup bar. [00:47:29] My interview on Aaron's podcast.
Esther Gokhale is a world-renowned movement therapist and founder of the Gokhale Method. She wrote the best-selling book 8 Steps to a Pain-Free Back and teaches her revolutionary work globally. We get into how to reform the shape of your spine, the steps necessary to making structural change and her travels around the globe observing various cultures movement patterns!
[powerpress] The Gokhale Method – Posture (And Golf!) Improvement Welcome to Episode 36 of The Golf Improvement Podcast. Dedicated to bringing you useful information on custom club fitting, short game improvement, and effective practice techniques to Take YOUR Game To New Heights! Show Notes: I am "Back" – TWICE!! Interview with Esther Gokhale, developer of […]
As you listen to this, are you hunched over a smartphone? Crouched over a computer? Slumped in a chair, Curved over a table? Some of us sit up to 17 hours a day, which is pretty obviously not ideal, especially if you are sitting in the wrong position. Today’s Zestology guest might be able to help you with that. The New York Times calls her ‘the posture guru’. She is Esther Gokhale and the more we spoke, the more I realised how important good posture is for good health. I first heard her on a very inspirational TED talk - she was great so we got in touch and she agreed to come on Zestology. GUARANTEE. When you listen to today's show, you will start to rearrange yourself into all kinds of postural adjustments that will make you feel good. The posture of success. (I'm not sure if the posture of success is an actual thing but you know what I mean). When you listen you'll hear: Living with more energy Sitting with form [5:50] Restoring length in the body [15:14] Easy household items that can help you sit better [18:05] How back pain is draining your energy [19:30] How to properly use a standing desk [24:14] Easy, everyday tips for vitality The Barefoot Posture Approach [7:15] Posture for Infants [13:00] How to properly sit (and change your life) [17:16] Standing for beginners [22:25] The importance of stacking [25:10] Finding motivation Learning from people who are close to the ground [4:50] Movement as a part of the human heritage [10:25] Adding strength to the system [15:45] Modern people have different needs in the 21st century [29:10] Ecosystem posture method [34:16] For more information Gokhalemethod.com In the Ice Palace JOIN the Zestology MAILING LIST by going to our website (http://www.tonywrighton.com) Connect with Tony on Facebook at http://www.facebook.com/tonywrighton If you love the show, please take a moment to rate & review it on iTunes. We appreciate that so much. You can also go to http://www.tonywrighton.com for show notes, online streaming, extra bits and the Zestology Challenge.
In this episode, I discuss and dissect the recent trending story about Esther Gokhale and her work with back pain- specifically comparing modern, first world, anatomy of the spine (she terms the “S- Shaped Spine) and the “J- Shaped Spine found in very old anatomy books in addition to modern indigenous peoples who live a traditional, non sitting lifestyle. In this discussion I explain the reasons for the anatomical differences, their implication in poor posture, hip, SI, back, neck, and shoulder pain, and I offer a strategy for improving posture and banishing back pain. Resources: Esther Gokhale’s website: http://gokhalemethod.com Exercise tips and movement cues: 1) lift the collarbones (disengage your shoulder girdle- engage your core) 2) build your glute medius (stand, balance, lunge- use your legs more often!) 3) build your glute complex (min, med, max)- squat often 4) Leg strength and mobility is important 5) Keep a long neck (starts in the mid back- lumbo dorsal hinge) 6) Get a Functional Assessment and tape the non or low functioning muscles Exercises: Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk Brick smash: https://www.youtube.com/watch?v=xVVWTIGTQ7I Banded walking (sideways): https://www.youtube.com/watch?v=fO6ppyR7lvI Kettlebell squat: https://www.youtube.com/watch?v=Mfhy67CSxAI (deadlift, Romanian deadlift, hex bar deadlift)- prep hip thrusts, banded hip thrusts Walking lunges (fwd/reverse): https://www.youtube.com/watch?v=YYWhkctnP2o 1) Book on head (to lift collarbones)- Do this first: https://www.youtube.com/watch?v=QHIpxFCPn8Y 2) Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk 3) Walking lunges: https://www.youtube.com/watch?v=YYWhkctnP2o 4) Reverse lunges with thrust: https://www.youtube.com/watch?v=VPd0JVvR_gk 5) Glute Bridge/Pelvic thrusts https://www.youtube.com/watch?v=DvQXREKFfpY 6) Lunge matrix: https://www.youtube.com/watch?v=-_79b0N8txI
“Stand up straight!” — one of the more common phrases heard during childhood. But what exactly does it mean to “stand up straight”? And is it causing more harm than good? Esther Gokhale thinks so and has dedicated her life’s work to researching indigenous postures and helping people incorporate an aligned, primal posture into their daily lives. In this episode, she goes over some common postural pathologies and gives us actionable tips to correct these and find our own primal posture. Esther walks me, step-by-step, through correctly aligning my spine — follow along with us! We talk a great deal about natural movement on this show (see episodes with Erwan Le Corre, Ido Portal and Scott Sonnon), and posture is the foundational piece of the movement puzzle, folks!
Balanced Bites: Real Talk on Food, Fitness, & Life with Liz Wolfe
1. What’s new for you from Diane & Liz [2:33] 2. This week in the Paleosphere: Back pain and Esther Gokhale [9:55] 3. Shout Out: Bill and Hayley, backyard chickens [14:05] 4. Abdominal distention and bloating [16:59] 5. Blood and organ donation [26:58] 6. Preparation for liver surgery [33:09] 7. Introducing Hima of Tin Star Foods Ghee [38:39] 8. All about ghee [45:32]
If you have musculoskeletal pain and about 30% of adults do, this show is for you. We continue our discussion with Esther Gokhale, known as the Posture Guru of Silicon Valley. She discusses the sustainability of her method, details about her workshops, and which painful conditions she can best help. She’s the author of 8 … The post Posture Guru and Pain Relief Part I appeared first on Dr. Paul Christo MD.
If you have musculoskeletal pain and about 30% of adults do, this show is for you. We continue our discussion with Esther Gokhale, known as the Posture Guru of Silicon Valley. She discusses the sustainability of her method, details about her workshops, and which painful conditions she can best help. She’s the author of 8 … The post Posture Guru and Pain Relief Part II appeared first on Dr. Paul Christo MD.
Back pain is pandemic, and it's one of the top reasons people come to yoga class. In this week's Yoga Talk Show episode, Lucas Rockwood and Esther Gokhale discuss how primal posture can help with chronic back pain. Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. She studied biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. She is the founder and creator of, The Gokhale Method®, a unique, systematic approach to help people find their bodies' way back to pain-free living. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD). In this Show, You'll learn: how primal posture can help with back pain the benefits of "tucking in your tailbone" and other exercises for the back Esther's thoughts on ergonomic chairs, body-forming mattresses and lumbar spine pillows Links & References from the Show: http://gokhalemethod.com Got questions? Write to us: podcast@yogabody.com http://YogaBody.com https://www.facebook.com/Yogabody.Naturals http://instagram.com/yogabodyfitness
Esther Gokhale dives deep into her anthropological view into human posture and how it affects the pain epidemic in this interview. We talk about the influence of the fashion industry, why sitting really isn’t the enemy, an S shape vs. a J shape spine, what we’re missing in a culture that doesn’t partake in head carrying, and much more.
April 24, 2013 Podcast: Electronic cigarette health, the best sleeping position, how to recover from pneumonia, exercising in pollution, how to make bulletproof coffee, when to use olive oil and when to use coconut oil, and supplements for beta cells. Click To Subscribe To All Ben's Fitness Tips & Get A Free Surprise Gift From Ben. Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or (if you hate the sound of your own voice) scroll down to the “Ask Ben” form. Please don't forget to give the podcast a comment/ranking in iTunes - it only takes a minute and it helps grow our healthy and fit community! ----------------------------------------------------- News Flashes: To get these and a few other illuminating news flashes each and every week, follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+. Another good reason NOT to static stretch before your workout. 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Ask Ben Anything About Minimalist Triathlon Training - Saturday April 27, 6pm PDT. Go to BenGreenfieldFitness.com/innercircle to get your Spreecast access. Essentials of Triathlon Workshop with Ben Greenfield - Saturday, May 18, 2013 in Stamford, Connecticut. In this private clinic you'll discover everything you need to know about how to maximize your triathlon success, including Ben's top secrets, tips and tricks to save time, get the most bang-for-your-training buck, and ensure your body, health and hormones are optimized for endurance. Location: Stamford, Connecticut. - Hour 1: Essentials of Triathlon Fueling + Nutrition Q&A - Hour 2: Essentials of Triathlon Training + Workout Q&A Registration: Early bird (by May 1): $40, May 1-17: $50, At-Door Registration: $60. Reserve your spot now. Space is limited! ----------------------------------------------------- Listener Q&A: As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Anne asks @ 00:22:56 She is wondering if there could be any negative effects associated with second hand "smoke" from electronic cigarettes? Her boss smokes them around her all the time in enclosed areas. Anonymous asks @ 00:28:17 Which sleeping position - back, side or stomach - is the best for rest and recovery for athletes? ~ In my response I mention Esther Gokhale's book: 8 Steps To A Pain-Free Back, this study and a previous podcast we did on the best mattress. James says @ 00:36:04 Recently came down with pneumonia which has killed his race season and has been warned to take it easy and give himself time to heal. He has finished a course of on antibiotics and then immediately started taking probiotics, oil of oregano and fish oil. His biggest issue right now is his lung capacity and shortness of breath. He wants to know what he can do to get healthy as quickly as possible. ~ This question is answered in part by a track from the iTunes album Ben Greenfield Fitness Top Hits, Vol. 1. Julius asks @ 00:50:23 His nephew recently moved from Indiana to Beijing. Can you recommend what to do when you are an outdoor runner who lives in a highly polluted city like Beijing or Hong Kong? ~ In my response, I recommend Dr. Todd's antioxidants talk at Superhuman Live event, the podcast episode How Your Cells Talk To Each Other, and LifeShotz. David asks @ 01:04:34 He recently switched from Olive Oil to Coconut Oil for most of his cooking and is wondering how much he should be consuming. He is mixing about a tablespoon into his morning cappuccino - is that too much? He is also wondering about the smoke point. He has read that Olive and Coconut Oil have about the same smoke point. Is that true? ~ In my response, I reference this smoke point chart, Nutive extra virgin coconut oil, and also bulletproof coffee. Jim asks @ 01:16:56 Ben talks about using supplements to maintain low blood sugar and promote liver health but are there any supplements that support the pancreas and help maintain healthy beta cells. ~ In my response to Jim, I recommend MPX100 and Thermofactor. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!
Esther Gokhale, the author of 8 Steps to a Pain-Free Back, explains The Gokhale Method, an amazing contribution to non-surgical back pain treatment.
Esther Gokhale author of 8 Steps to a Pain-Free Back: Remember When It Didn't Hurt, Pendo Press 2008 and Liz Koch discuss the importance of sitting, bending and feet in this fascinating look at everyday ways to resolve chronic back pain, discover a supple dynamic psoas muscle, and regain overall ease of movement. Author, teacher and therapist Esther Gokhale explains how our society's view of a healthy spine has drastically changed over the past 100 years due to fashion and industrial design, and why back pain has become a huge problem. Gokhale's international insight crosses all social boundaries to look at the human being in motion; what healthy movement is, and how we can recover our ability to stand, sit or bend and feel great. Gokhale's suggestions for proper sitting, hip-hinging (bending over), resting/sleeping and vibrant foot work, can lead to a healthy psoas and a vibrant core. Together we discuss the simple changes in everyday behavior that have the power to not only heal but also return a person to a time when movement was fun.
Esther Gokhale author of 8 Steps to a Pain-Free Back: Remember When It Didn't Hurt, Pendo Press 2008 and Liz Koch discuss the importance of sitting, bending and feet in this fascinating look at everyday ways to resolve chronic back pain, discover a supple dynamic psoas muscle, and regain overall ease of movement. Author, teacher and therapist Esther Gokhale explains how our society's view of a healthy spine has drastically changed over the past 100 years due to fashion and industrial design, and why back pain has become a huge problem. Gokhale's international insight crosses all social boundaries to look at the human being in motion; what healthy movement is, and how we can recover our ability to stand, sit or bend and feel great. Gokhale's suggestions for proper sitting, hip-hinging (bending over), resting/sleeping and vibrant foot work, can lead to a healthy psoas and a vibrant core. Together we discuss the simple changes in everyday behavior that have the power to not only heal but also return a person to a time when movement was fun.
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