Welcome to episode 62 of the Movement Logic Podcast. In this episode, Sarah and Laurel discuss the recent interview of Dr. Stu McGill on Dr. Peter Attia’s podcast, The Drive. This interview has sparked a lot of internet commentary, so we’re breaking it down for you into what we’re calling Make McGill Make Sense.

You will learn:

• Who are McGill and Attia, and why Attia is interviewing McGill
• McGill’s rigid (pun intended) views on powerlifters vs yogis and what each group should and should not do
• Why McGill “doesn’t believe” in non-specific low back pain, a well documented and researched phenomenon
• How the biopsychosocial model of pain doesn’t exist in his world view
• Why his fearmongering and moralizing approach to movement has been so successful
• How and why he leans into storytelling vs data around low back pain

And more!

Sign up here to get on the Wait List for our next Bone Density Course in October 2024!

Links:

Episode 29 The Cues We Use Part 1

Episode 31 The Cues We Use Part 2

Episode 34 The Cues We Use Part 3

Episode 45 Injury and Safety in Strength and Yoga

Episode 54 Alignment Dogma: Spine

https://peterattiamd.com/stuartmcgill/

https://www.backfitpro.com/

https://rheumatology.org/patients/joint-replacement-surgery#

Lancet Study age of hip replacements

Evidence for an Inherited Predisposition to Lumbar Disc Disease

Adam Meakins on Instagram

McGill Big 3 on YouTube

Welcome to Season 4, Episode 61 of the Movement Logic podcast! In this episode, Laurel explores whether strength training alone suffices for health and longevity. She compares training stress, intensity, and adaptations of strength training versus high intensity interval training (HIIT) versus cardiorespiratory endurance training. Discover how both HIIT and cardio are forms of conditioning, and why both strength and conditioning are necessary "weekly human maintenance habits" for preventing chronic disease and promoting longevity.

Sign up here to get on the Wait List for our next Bone Density Course in October 2024!

You will also learn:

• What counts as exercise?
• Does HIIT promote strength or cardiorespiratory endurance or both?
• What is aerobic versus anaerobic conditioning?
• What role does cardiorespiratory fitness play in our strength gains and what role does strength play in our cardiorespiratory fitness gains?
• How strength training, HIIT, and cardio compare when considering the following: typical length of a session, work to rest ratios, relative intensities, common limitations to performance, and the specific adaptations each promotes.
• Is strength enough for health and longevity?
• Is walking conditioning?
• Can the fatigue cost of HIIT interfere with our ability to exercise enough throughout the week?
• What should we pay attention to specifically if we want to build strength with HIIT?
• What’s the best way to structure weekly strength and conditioning workouts, specifically when we want to do both on the same day?

Reference links:

Episode 6: How Much ‘Should” You Exercise

CDC guidelines on exercise

Talk test

High-intensity interval training for health benefits…

Episode 37: Plyometrics—Get More Bang For Your Bones

Episode 46: How Often Should You Strength Trainlll?

Episode 32: Load & Volume…

Episode 9: What Are The Best Exercises for Strength?

Episode 23: Do We Really Need 10,000 Steps…?

Welcome to Season 4 and Episode 60 of the Movement Logic podcast! In this much requested first part of a three-part episode series, Laurel and Sarah discuss the phrase long and lean from a historical and sociological perspective. They cover the idealized image of women through art with a historical gaze, then unpick the narrative around becoming long and lean, how diet and exercise became front and center for this impossible ideal, and where we are today with social media, photoshop, and AI in the mix.

You will learn:

• How bad Medieval artists were at drawing human bodies
• How the Renaissance ideal form was the exact opposite of long and lean
• “Ideal” female forms through the 20th and 21st centuries
• The inherent misogyny, internalized anxiety, and social pressure of long and lean
• Whether the diet and exercise boom of the 1980s had anything to do with health
• Why GOOP is indeed a four letter word
• How ‘problem areas’ keep us busy objectifying our bodies and how this is a feature of our modern capitalist society

And more!

Sign up here to get on the Wait List for our next Bone Density Course in October 2024!

Reference links:

The Toast Looks Back: The Best Of Two Monks

Met Museum

https://greatist.com/grow/100-years-womens-body-image#1

https://www.worldometers.info/weight-loss/

Diet Drugs

Fitness in the 80s

https://fitisafeministissue.com/2014/10/01/cankles-more-broken-body-parts-you-can-feel-bad-about-or-please-lets-just-stop/

https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/news/a37546/problem-areas-your-body-fat-explained/

Latoya Shauntay Snell

Roz the Diva

Roz was a guest in our podcast - listen here

@fatbodyPikates

Damali Fraiser

Welcome to our supersized Episode 59 of the Movement Logic podcast and the final episode of Season 3! In this episode, Laurel and Sarah discuss certifications for movement professionals. Are they necessary? Are they useful? Do they help promote you, or just the brand? Should you be focusing on it so much?

You will learn:

• Do certifications in the movement industry function to a means to ensure quality control and accountability the way that the equivalent does in a regulated industry
• Do the tests measure meaningful and important qualities of a movement teacher or do they measure what is easy to measure
• What are some drawbacks to certifications
• What are some positive aspects of certifications
• The differences between regulated and unregulated industries
• Does promoting a course as ‘safe’ require any proof in an unregulated industry?
• Can a certification course really claim to be a safer form of movement than any other?
• Why are many teachers looking for certification in their continuing education classes?
• The value of longer form, apprentice/student to teacher/mentor relationship versus a weekend training
• That Yoga Alliance is not the evil overlord that so many seem to think it is
• Does having letters after your name make you more credible or trustworthy?

Episode 48: Alignment Dogma - Pelvis

Episode 54: Alignment Dogma - Spine

Episode 58: Alignment Dogma - Shoulders

Visit our website www.movementlogictutorials.com for more paid and free education!

Get on our mailing list to be kept in the know about upcoming courses.

Welcome to Season 3 and Episode 59 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the shoulders from the yoga, Pilates, and strength training worlds. We also discuss how given the fact that shoulder joint is a “complex” of many bones and joints, it’s much more useful that teachers keep their approach to teaching this area as simple as possible (and stop micro-managing their students shoulders!)

You will learn:

• The bones and joints of the shoulder joint complex
• Mant shoulder “fun facts”
• The directions of movement of the shoulder
• What horizontal abduction and adduction are
• What scapular tilt/winging is and why it’s not a problem
• How scapular movement often mirrors where we are reaching our hand to
• What scapulohumeral rhythm is
• That the shoulder blade’s path across the rib cage is curvilinear.
• Simplifying how we talk about shoulder movement and function to either a push or a pull.
• The relationship between shoulder posture and alignment and shoulder pain and injury
• How it’s hard to think scientifically and very human to think un-scientifically
• Why “shoulders back and down” is often (but not always!) an inefficient and counter-productive way to cue the shoulders
• Why micromanaging shoulder posture doesn’t change posture long term.
• Why “fixing” someone’s alignment in chaturanga doesn’t help them acquire the strength they’d need to build to be able to do chaturanga with optimal alignment
• How scapular dyskinesis and scapular winging are different
• The fine line between using movement to solve movement problems (which is inside of a movement teacher’s scope of practice) and then diagnosing problems for students and prescribing movement to fix it (which is outside of a yoga teacher’s scope of practice.)
• How upper and lower cross syndrome is an outdated (but still very influential) model for explaining posture and offering solutions to that posture.

Visit our website www.movementlogictutorials.com for more paid and free education!

Get on our mailing list to be kept in the know about upcoming courses.

Check out our Movement Logic Shoulders Tutorial

Shoulder Girdle Video

Note: we cannot source the origin of this video. If you know the origin, please let us know!

Arthroscopic subacromial decompression for subacromial shoulder pain… randomised surgical trial

Subacromial decompression surgery for rotator cuff disease

Acromiohumeral distance and supraspinatus tendon thickness in people with shoulder impingement syndrome…

Scapular dyskinesis

Welcome to Episode 57 of the Movement Logic podcast. In this episode, Laurel and Sarah discuss the fact that lifting heavy is not automatically a strength sport and that more people would feel invited to lift heavy if the media didn’t fixate so much on barbells as equipment for large, young, competitive male lifters and instead represented people that look more like everyone else and shared goals beyond competitive ones.

You will learn:

• The difference between powerlifting, Olympic weightlifting, body-building, and lifting heavy weights.
• Why large, young men are over-represented in the media’s depiction of lifting heavy weights, and how this has been a deterrent to other groups of people (especially older women) who potentially have more to gain from lifting heavy weights than large, young men do.
• How competitive athletes often have to take their training to extreme levels, but how everyone else who wants to see enormous benefits to their health can train with a far more moderate approach.
• Sarah and Laurel’s first impression of lifting heavy weights growing up.
• How being an elite athlete can often mean sacrificing non-insignificant aspects of health.
• How when women start lifting weights they also start saying no to toxic bullshit in their lives.
• Risk of injury is often higher amongst more experienced/elite lifters.
• How women’s fear of getting “bulky” is understandable given that in our patriarchal society, women are often rewarded for a small and thin appearance.
• Ironically lifting heavy, despite what conventional wisdom might have us believe, is not typically the best way to bulk up.
• Everyone assumes that old age means getting frail, gaining weight, and becoming less capable, but it absolutely does not need to.
• Standing up out of a chair becomes a non-issue if older people are regularly squatting heavy.

Sign up for our Bone Density Course: Lift for Longevity before the October 8th deadline!

A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants

Episode 1: Movement vs Exercise vs Sport

Episode 16: Training the Non-Traditional Athlete with Rosalyn Mayse, AKA Roz the Diva

Episode 45: Injury and Safety in Strength and Yoga

Episode 11: Let's Stop Fragilifying Older People Already

Does Menopause Cause Weight Gain?

Welcome to Episode 56 of the Movement Logic podcast. In this episode, Sarah is talking about hypermobility, and what if any connection exists between hypermobility and osteoporosis.

You will learn:

• Hypermobility, EDS, and Marfan’s Syndrome, explained
• Is there any agreement in the research around hypermobility and osteoporosis
• Why research quality always matters when we’re trying to determine a connection between conditions
• What does ‘statistically significant’ mean and why it matters for research
• What criteria matter when we’re looking at research studies
• Why hypermobile people should be lifting heavy weights, regardless of what the research shows

Alison Lloyd Instagram

Prevalence of generalized joint hypermobility, musculoskeletal injuries, and chronic musculoskeletal pain among American university students

Beighton Scale

Hospital Del Mar Scale

Ehlers-Danlos Society

The Marfan Foundation

Hypermobility syndrome increases the risk for low bone mass

The Relationship of Joint Hypermobility, Bone Mineral Density, and Osteoarthritis in the General Population:The Chingford Study

Ultrasonographic, axial, and peripheral measurements in female patients with benign hypermobility syndrome

Bone Disease in Patients with Ehlers-Danlos Syndromes

Sign up for our Bone Density Course: Lift for Longevity before the October 8th deadline!

Welcome to Episode 55 of the Movement Logic podcast. In this episode, Laurel answers two questions that she gets regularly from folks online. They are: How can I get started with strength training? And, how can I “learn more about” strength training? Spoiler: the best way to get started with strength training (the doing and the teaching) is by…wait for it…strength training!

In this episode you will learn:

• The three most important elements of strength training—exercise technique, programming, and coaching.
• Why yoga and Pilates teachers are already generally well-versed in exercise technique, but without the added component of external load and the goal of strength.
• Yoga and Pilates teachers are typically not well-versed in programming, which is how we apply the principle of progressive overload to work toward building strength.
• Coaching is key for deep understanding of both exercise technique and programming.
• Laurel’s evolution from teaching yoga to becoming a strength coach.
• The plusses, minuses and trade-offs of DIY program templates, group classes, one-on-ones, and more.
• How yoga and Pilates teachers are accustomed to learning in a live, follow along format, and given then, how it can be a rude awakening to discover that programs in strength are often delivered in PDF format and personal trainer certifications mostly ask you to read a textbook and pass a test.
• Why personal trainer certifications do not provide very much practical know-how for how to be a personal trainer.
• How the Bone Density Course: Lift for Longevity delivers on the three most important elements of getting started with strength and learning about strength training—exercise technique, programming, and coaching.
• How the CSCS is widely considered the gold standard of personal trainer certifications but that it almost exclusively caters to competitive athletes (who make up a fraction of people who resistance train.)
• How being a dedicated student of the thing you eventually want to teach is the most valuable way to prepare yourself to actually teach something.
• How strength is defined, the systems in the body involved, and what the main adaptations (or changes) to your body are when you build strength.
• That we can be strong in many ways,so it’s helpful to have a specific performance goal.
• Why specific, performance goals are the best way to reach health and aesthetic goals.

Sign up for our free info session all about our Bone Density Course: Lift for Longevity Thursday, Sep. 22nd 12 PT/ 3 ET

Sign up for our Bone Density Course: Lift for Longevity before the October 8th deadline! We won’t be offering this for another year.

The NSCA textbook is used to study for the CSCS - Essentials of Strength and Conditioning

Effect of Online Home-Based Resistance Exercise Training on Physical Fitness, Depression, Stress…

Association of Efficacy of Resistance Exercise Training With Depressive Symptoms…

Welcome to Season 3 and Episode 54 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the lower back, upper back, and neck from the yoga, Pilates, and strength training worlds. 

You will learn:

• That the spine is made up of over 360 joints so maybe we should move it in all the ways (instead of keep it neutral all the time).
• That people are really bad at determining what position the spine is in just by observing (says research).
• That movement variety and movement preparation > “fixing” someone's alignment in a movement.
• Most yoga teachers never learn how to help their students progressively overload the strength they'd need to actually do the poses they teach.
• Pain causes people to adopt certain postures, but then what happens is people often flip this in their mind and say that it's the person's suboptimal posture that caused them the pain.
• Posture neither causes nor predicts pain (says science.)
• Lumbar flexion is demonized while sitting (don’t schlump) or bending forward (don’t round your back!) but research has been unable to connect flexing the lumbar spine in these scenarios with low back pain or injury.
• Deadlifting and squatting have been fearmongered to people who flex their lumbar spines in these exercises, but laboratory equipment has shown that even when it looks like someone has a neutral spine in these exercises, their lumbar spine is actually quite flexed.
• Any exercise is better than no exercise for low back pain, but no particular exercise is better than any other for low back pain.
• Why thoracic/upper back “hyper” kyphosis (a rounded upper back) is not a pathology.
• That back-bending is probably just flat bending in the thoracic spine.
• That “tech neck” does not predict neck pain.
• The neck is not a crane, and so we cannot apply the same physics to predict how a forward neck will respond to holding the load of the head forward of the body that we’d use to predict how a crane will respond to holding a load forward of its foundation.
• People who force their necks to be neutral have more pain than people with tech neck posture.

Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay

Research mentioned in this episode:

Spinal Degeneration in Asymptomatic Populations

Intervertebral disc herniation: studies on a porcine model

To flex or not to flex? Is there a relationship between lumbar spine flexion during lifting and low back pain?

Arthrogenic neuromusculature inhibition: A foundational investigation of existence in the hip joint

Effects of load on good morning kinematics and EMG activity

Posture and time spent using a smartphone are not correlated with neck pain

Is neck posture subgroup in late adolescence a risk factor for persistent neck pain in young adults?

Welcome to Episode 53 of the Movement Logic podcast! In this episode, Sarah and Laurel dissect a few research papers that studied the effects of various rest periods between loading bone, and how these rest periods can impact the efficacy of our bone density building.

You will learn:

• Osteoblasts and osteoclasts, defined
• Why bone building reminds Sarah of Fraggle Rock
• What does your bones’ mechanosensitivity have to do with its response to load
• Why bone cells remind Laurel of herself (they’re easily bored)
• What parameters create an osteogenic response in bone cells
• Why yoga, Pilates, and other bodyweight exercise will never be enough to generate progressive bone building
• What makes a good study (hint: having a control group matters)
• What is cellular accommodation and why does it rely on path dependence
• Where bones get the most input for the changes they make
• How do we take advantage of periodization and programming for greatest effect
• What is a training block and how should you use it for your workouts

Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay

Cellular accommodation and the response of bone to mechanical loading

Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off

Recovery periods restore mechanosensitivity to dynamically loaded bone

Welcome to Season 3, Episode 52 of the Movement Logic podcast. In this episode, Laurel and Sarah are joined by seven other guests for a panoramic, multi-perspective answer to the question “why don't more women lift weights?” Our seven guests (all of whom are movement professionals) weigh in on their previous objections to strength training. Of course they also share their impetus for starting to lift, and how it changed their lives.

Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay.

Sign up here for our Free Barbell Mini-Course + our Free Barbell Equipment Guide

Our guests on Instagram:

Maryann Thompson @maryannthomsonpilates

Diana Romero @insprana.yoga

Naomi Gottlieb-Miller @conscioushealthymama

Lisa Schwarcz Zlotnick @lisazlotnick

Kathy Dodd @kdnaturalyoga

Trina Altman @trinaaltman

Alex Ellis on Instagram @hollaformala on Tik Tok @aewellness

Episode 47: Our Oopsie Stories from the Teaching Trenches

Sarah’s barbell equipment Post 1 and Post 2 on Instagram

Books about fitness culture:

Deconstructing the Fitness-Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American Culture

Butts: A Backstory

Fit Nation: The Gains and Pains of America's Exercise Obsession

Welcome to Episode 51 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss myths around osteoporosis and osteopenia, including why yoga and Pilates are poor choices for bone building (yes, we’ll talk about THAT study, again) and ultimately how weight training and impact training are both safe options when applied with the proper dosage and programming.

You will learn:

• Osteoporosis and osteopenia, defined
• Why so many people with osteoporosis are afraid of falling
• What the fear-mongering messaging around osteoporosis is disempowering people with osteoporosis
• Why strength training is not only tolerable for people with osteoporosis, it’s essential
• How no progressive overload in weight training is like staying in kindergarten forever
• Why the myth that yoga reverses osteoporosis from the Fishman study prevails to this day, and why this is proof that we need to keep a critical eye about research
• Why the Fishman paper does not prove what it claims to prove
• How yoga asana might help bone density for a very short time, but strength and impact training are your best bets overall
• What is cellular accommodation and what does it mean for your bone density building
• Types of movement classes for osteoporosis and their respective claims around their safety and efficacy
• Is Osteosteong a good choice to build bone density?
• Do Osteostrong’s claims match up with what research has found so far?

And more!

Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay

Episode 5 Does Yoga Asana Build Bone Density?

Episode 38 Got Bones? Yoga Asana Isn’t Enough

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

https://osteostrongla.com/

BonES Lab at University of Waterloo Video Questions Efficacy of Osteostrong Program

Is OSTEOSTRONG Misleading Vulnerable People Regarding Claims of High Increases in Bone Density?

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

In this episode, Laurel and Sarah discuss bracing and breathing. Why are we all so confused about our breathing mechanics and convinced we’re doing it wrong, no matter what we’re doing? When is the right (and wrong) time to brace when lifting something? What’s the difference between bracing and bearing down? And is navel to spine even doing what we think it’s doing?

You will learn:

• Is there a right and a wrong way to breathe
• How social media influences our sense of right and wrong breathing
• Breathing vs bracing in yoga, Pilates, and strength training
• Common postural tension that can impact breathing
• Sarah’s favorite injury
• How Sarah teaches breathing in the clinic
• Anatomy of breathing
• What bracing for a heavy lift actually entails (hint: it’s not bearing down)
• When to use bracing in strength training
• The value of trunk stability and what navel to spine is actually doing
• Whether pranayama techniques should be done all the time
• How to cue diaphragmatic breathing
• Whether pranayama is the most efficient way to challenge the cardiovascular system and increase breath capacity

And more!

Sign up here for the Live Strength Training Webinar on Sept 14th 10am PT/1pm ET with 30 day replay

Season 1 Episode 10 Is there a Right and a Wrong Way to Breathe?

Season 1 Episode 19 Oh NO! Nose Breathing and Nitric Oxide

Email Apnea article

Welcome to Season 3 and Episode 49 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss the common tendency for people (not just women) to under load when lifting weights to build muscle and strength. In fact, it’s likely a slight majority of people in the gym are either not lifting heavy enough or taking sets close enough to failure to make changes to their muscle mass or strength!

You will learn:

• If left to their own devices, the average lifter gravitates toward sets of 10 with 50-55% of a 1 repetition max, which would not be stimulating enough to make a change to muscle mass or hypertrophy.
• That research has shown people are likely to leave too many reps in reserve (ending the set too soon) and why this will not make your muscles bigger or your body stronger.
• That research has shown that a slight majority of people select weights that are too light for a given rep range and why this will not make your muscles bigger or your body stronger.
• That if a slight majority of people with access to a fully equipped gym are prone to underloading, then people working out at home with more limited equipment might be even more prone to underloading.
• How heavy, moderate, and light loads are defined according to exercise science.
• A working definition of “serious lifters” which is people who track their workouts and correctly apply the principle of progressive overload to their training protocol. AKA, people who see results from their training!
• How laundry detergent can explain why people are so stuck on doing 3 sets of 10.
• How strength training is a lot like yoga in that it is literally ALL about listening to your body.
• How feelings can explain the tendency to underload, like avoiding feelings of discomfort or avoiding feeling embarrassed if you cannot lift a weight successfully.
• Getting close to failure is key for success in strength training.
• That healthy boundaries for women includes learning your no, but also learning your yes, especially when it comes to saying yes to loading sufficiently to build muscular strength and bone density.

Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay

Article by Stronger By Science - Most Lifters Train Too Light

Self-Selected Resistance Exercise Load: Implications for Research and Prescription

Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis

Episode 32: Load & Volume: When is Enough Enough? When is it Too Much?

Episode 39: RPE, 1 RM, 3 sets of 10, oh my?

Welcome to Season 3 and Episode 48 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss dogmatic beliefs and myths around the pelvis from the yoga, Pilates, and strength training worlds. We also discuss how correlating pelvic position with safety or pain is not backed by research, and thus what value teaching pelvic alignment may or may not have.

You will learn:

• Natural variations on the AFAB and AMAB pelvises
• How there’s a variety of ideas on where neutral pelvis is, which tells us that nobody knows what a neutral pelvis actually is
• That anterior pelvic tilt is not a pathology and we need to stop acting like it is
• Alignment cueing has value - let’s not throw out the baby with the bathwater
• What place does mula bandha have in our pelvis
• Literally, where is mula bandha as there seems to be no agreement
• Is “butt wink” a bad thing or an inevitable thing?
• What does “navel to spine” actually do to the pelvis
• Ultimately, how should we be thinking about our students’ pelvic alignment and how much do we need to be doing about it

Sign up here for the Live Strength Training Webinar on Sept 14th with 30 day replay

Laurel's Body of Knowledge Course

Movement Logic Hip and SI Joint Tutorial

Movement Logic Pelvic Floor Tutorial

4 Types of AFAB Pelvis

Paul Grilley Bone Images

IG post comparing Sarah and Laurel’s internal and external hip rotation 

Matthew Remski’s  Practice And All Is Coming: Abuse, Cult Dynamics, And Healing In Yoga And Beyond uncovers rape and sexual assault by Ashtanga Yoga’s creator Pattahbi Jois on his teachers and students

Study showing 75-85% of people have anterior pelvic tilt and no pain

Anterior tilt not correlated with low back pain

Lumbar lordosis not correlated with low back pain

Welcome to Episode 47 of the Movement Logic Podcast—our last episode of season 3!

In this episode, Laurel and Sarah reflect on their most cringe stories from the teaching trenches and the big and small lessons they learned from them. You will belly laugh at their mistakes, and also learn vicariously through them!.

DISCLAIMER: the language in this episode gets a little salty so you may want to listen when there are no children around.

You will learn:

• That making mistakes is a crucial part of getting better at something, and in fact if you aren’t making mistakes, you probably aren’t learning as much as you could be.
• Why Laurel dislikes the phrase “in the trenches” to describe teaching weekly classes or privates.
• Why the only way to learn how to teach skillfully is to teach—and there will (or must be) mistakes!
• The difference between people who are excellent versus mediocre at something often comes down to how many mistakes they made—people who are excellent at what they do have often made a lot of mistakes and have learned from them!
• What Sarah’s oopsie taught her about what she was looking for in a studio to teach for, as well as what kind of teacher she actually wanted to be.
• How the concept of somatic dominance helps both Laurel and Sarah better understand their mistakes in retrospect, and how much the yoga and fitness community has changed (and hopefully continues to change) on a systemic level since.
• Mistakes often involve multiple different lessons, some of which can be learned immediately, and others that might take years or decades for us to realize.
• That shame is a normal human emotion, we can experience shame while also not letting it shape our identity and prevent us from learning and growing.
• The mistake that taught Laurel she was teaching people not poses.
• How making big mistakes can sometimes fast track really important lessons that might have otherwise taken much longer to learn.
• How story-telling can transform shame and help you process what happened in a healthy way.

Episode 36: Somatic Dominance

Get our Free Bone Density Mini Course — OFFER ENDS JULY 9th!

Follow us at @movementlogictutorails on Instagram

Welcome to Episode 46 of the Movement Logic podcast! In this episode, Laurel discusses frequency, or how often to strength train per week. Laurel unpacks the concept of frequency its relationship to volume, as well as what research suggests is the “minimal effective dose” to get certain benefits from resistance training, like increased longevity and strength. By the end of this episode you will understand why workout frequency matters enormously, but why it cannot matter separately from weekly volume or the individual who is training.

You will also learn:

• Why the common prescription for frequency—3x/week—is empty advice devoid of context to make it useful.
• Why any amount of resistance training is better than none (according to research).
• What the minimal effective dose of resistance training is for older adults (people over age 65), and what amount might be too much.
• Why it’s important to control for volume when researching workout frequency and its role in strength.
• Why there’s no right optimal dose of volume or frequency for everyone.
• Why fatigue and recovery play an important role in determining optimal training volume and frequency.
• That science still can’t point confidently to specific causes of delayed onset muscle soreness (DOMS).
• What types of individuals, muscle groups, and workouts might require more recovery time than others.
• How to use frequency to increase volume in a safe way.
• How maintaining strength is different from increasing it, and what research shows is enough volume to maintain the strength you've built if you have to spend time away from training.

Get our FREE  Bone Density Mini Course: Barbell 101

Essentials of Strength and Conditioning

Chris Beardsley Articles

What determines training frequency?

What is training volume?

How does training volume affect muscle growth?

What causes delayed onset muscle soreness (DOMS)?

Stronger By Science Articles

Training Frequency for Strength Development: What the Data Say

What is the optimal dose of resistance training for longevity?

A Guide to Detraining: What to Expect, How to Mitigate Losses, and How to Get Back to Full Strength

Centers of Disease Control and Prevention (CDC) -  General Physical Activity Guidelines

Welcome to Episode 45 of the Movement Logic podcast! In this episode, Laurel and Sarah talk about pain, injury, and safety in strength and yoga. We discuss what an injury is and how definitions of injury differ in research. We also discuss pain and how it is different (but also overlaps) with injury. Then we look at what research suggests about the overall likelihood of sustaining an injury in strength training and yoga. We’ll also discuss what safety is from a health standpoint, and about the relative risks to our safety that exercise versus being sedentary present. Toward the end of the episode, we offer you some valuable tips to “stay safe out there people” with strength training especially if you are just getting started.

You will learn:

• The difference between overuse vs. a traumatic injury
• How pain does not always indicate that there is an injury
• How injury does not always mean that there will be pain
• How the variety reasons it’s difficult to make conclusive statements about how injury occurs in exercise
• The difference between acute vs. chronic pain
• Why normalizing pain might be a more effective way to reduce pain than communicating that pain is abnormal and always something to avoid
• How many people conflate the perception of effort with pain
• Sarah’s experience working with clients with a team of doctors giving them contradictory advice about exercise.
• How research unequivocally suggests that the benefits of exercise outweigh the risks of being sedentary
• Why alignment in exercise is often less important than tissue capacity via adequate preparedness
• The markers of physical fitness and which we target in yoga vs. strength training, as well as how neither improve cardiorespiratory fitness (meanwhile cardiovascular disease is the leading cause of death worldwide.)
• What “failure” versus “technical failure” is and how maintaining an appropriate distance from failure is important.
• How to use RIR (reps in reserve) as well as RPE (rating of perceived exertion) to avoid pain and injury with strength training.

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Papers

Are Injuries More Common with CrossFit Training Than Other Forms of Exercise?

A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants

Relative Safety of Weightlifting and Weight Training

The Safety of Yoga: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

CDC -  General Physical Activity Guidelines

Stronger by Science - The Science of Autoregulation

Welcome to Episode 44 of the Movement Logic podcast! In this episode, Sarah and Laurel talk all about their favorite strength training equipment: the barbell! Why do so many people (including Sarah until very recently) have such a mental block around creating a barbell set up at home?

We also discuss:

• How you will need to move to barbells if you want to continue to strength training for injury prevention, bone density, and lean muscle mass
• How barbells are not an “advanced” training equipment but in fact easier to use than kettlebells
• How a home barbell set up can be cheaper than you think
• How a home barbell set up can be more space saving than you think
• What you need to get and why
• Online and local purchasing options to save money

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Extreme Training Equipment (LA County Equipment Supplier)

Offer Up

Craigs list

Welcome to Episode 43 of the Movement Logic podcast! In this episode Laurel sits down to talk with nutritional scientist, Dr. Ben House, PhD who has been working in nutrition and fitness for over 15 years, and has published many articles in peer reviewed, scientific journals. In their conversation, Ben and Laurel talk about the intersection between nutrition and fitness, specifically for women between the ages of 40-65 who may exercise and eat with a number of related (but different) goals like performance, health, and aesthetics.

You will learn:

• Why food fear spreads like wildfire on the internet
• Why Paleo, Keto, carnivore diets, and veganism have more in common than they have different.
• That muscle can prevent hyperglycemia and inflammation.
• The difference between macro and micro nutrition.
• How the energy from food (listed on food labels) does not correspond with how your body metabolizes and gets energy from that food.
• That low carb diets, like keto go back to the mid 1800s and then resurge every couple of decades.
• That body-building is not just about aesthetics.
• Why thinner is not automatically healthier and what the “cost of leanness” is.
• How fat is responsible for the evolutionary success of humans.
• What sarcopenic obesity is.
• What apophenia is and how it is responsible for lots of myths about weight gain and menopause.
• Why 8,000 steps/day and the CDC’s physical activity guidelines will move the needle a lot further than Andrew Huberman’s litany of “protocols”.
• Ben’s research-supported recommendations for daily dietary intake.
• What body recomposition is and how it could help people maintain weight loss.

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Article in New York Times - What We Think About Metabolism May Be Wrong

Articles on Deconstruct Nutrition:

How Bad are we at Calorie Math?

Does Menopause Cause Weight Gain?

What Percentage of Americans Are Metabolically Healthy?

Articles in Stronger by Science:

Stay Shredded

Research Spotlight on Metabolic Rate

Dr. House’s Nutrition Course - https://broresearch.com/