body alignment

Alexandra Ellis has studied and worked in many different areas of exercise science, fitness, and coaching. She has a degree in Exercise Biology and has amassed nearly 1,000 hours of yoga training.

MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

EPISODE OUTLINE:

The importance of developing a strong core (00:01:11)
The host and guest discuss the significance of having a strong core for distance runners and athletes in various running-based sports.

The benefits of pilates and the challenge of stability exercises (00:03:35)
The guest shares her love for pilates and explains why it is a challenging modality that focuses on the coordination of multiple muscle groups. They also discuss the difference between gym training and functional fitness.

The versatility of kettlebells for functional training (00:05:30)
The guest explains why she loves kettlebells and how they can be used for various exercises that integrate upper body strength, core stability, and footwork. They also compare kettlebells to dumbbells in terms of functionality and grip strength.

The importance of core exercises for foot pain relief (00:09:11)
Discussion on the effectiveness of basic pilates core exercises in alleviating foot pain and the connection between core strength and stability.

The benefits of functional strength training (00:10:08)
Exploration of how functional strength training, with a focus on core strength and stability, can improve movement and offset the negative effects of sedentary lifestyles.

Efficiency and time-saving in functional training (00:12:17)
Explanation of how incorporating functional exercises that target multiple areas simultaneously can save time and still provide effective strength training.

Developing Awareness of Imbalances (00:19:19)
Discussion on how even slight imbalances in the body can lead to injuries in different parts, highlighting the importance of developing awareness.

Starting with Core Strength (00:21:38)
The guest emphasizes the importance of core strength and suggests starting with pilates or exercises that focus on maintaining a neutral spine alignment.

Finding Neutral Spine and Engaging Abs (00:24:33)
The guest recommends a video on her YouTube channel that guides viewers on finding neutral spine alignment and engaging the core muscles while lying on the floor, and later progressing to standing positions.

The importance of core strength and stability (00:28:03)
Discussion on how to activate and develop core strength, the benefits of a strong core for overall body function, and the impact of a weak core on breathing and lower back stability.

The role of functional training in resolving movement issues (00:29:18)
Exploration of how core strength and stability exercises can help resolve movement issues such as tight upper traps and hip flexors, compared to relying solely on stretching and massage.

The significance of simple strength routines and consistent practice (00:31:22)
Emphasis on the importance of a simple strength routine in delaying the onset of tension, the practical benefits of awareness and making small adjustments throughout the day, and the correlation between consistency and avoiding injuries in distance running.

The big three movements (00:37:48)
Discussion about the three important movements for strength training: squat, hip hinge, and overhead reach.

The importance of simplicity in training (00:39:10)
The guest emphasizes the importance of keeping strength training simple and avoiding overcomplication.

The phone book theory (00:40:04)
The host explains the concept of the phone book theory in training, where consistent daily training leads to significant progress over time.

TRANSCRIPT:
https://dashboard.transistor.fm/shows/relaxed-running/episodes/209-how-core-strength-can-transform-your-running-with-alex-ellis/edit

EPISODE LINKS:

Alex's Website: https://aewellness.com
Alex's Instagram: https://www.instagram.com/hollaformala/
Alex's YouTube: https://www.youtube.com/@aewellness
Show Notes: https://www.relaxedrunning.com/podcast/209

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
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SOCIALS:
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Most complementary or sport therapies focus on one or two body systems.  The Ixchel System will look at every aspect of your health and give you the precise tools you need. 

To live your best and most beautiful life you need to feel at ease in your body and my guest in this episode, Victoria Salomon, will explain how when your body is in alignment it allows your life to flow in every way.  You’ll attract more success in every area. 

Victoria is a therapist and has trained in many different therapies and she talks today about her journey and the The Ixchel System, which she designed.  It is a series of practices and workshops delivered either one-to-one or to groups in the workplace - or online. It is designed to bring health and pain relief to all systems of the body. 

Timestamps 

00:00   Theme intro 

00:30   Intro to my guest Victoria 

01:30   Victoria’s journey in health and how she became fascinated with the human body and how the body works. 

08.40   Jill’s Kundalini experience. 

09:40   What is the Ixchel System? 

18:00   Joe Dispenza and his research into genes and environment. 

22:30   Why is it that so many people don’t try and understand the body they live in?  Who can Victoria help? 

28:00   Examples of people helped including an 80 year old man whose recovery from a bad fall includes “dead” areas of his brain recovering. 

30:30   Why don’t employers look to run programs to help employees who suffer with things like back problems to save so many lost productive days? 

34:00   Victoria’s offer of a FREE posture analysis. See below for details. 

36:30   Final advice from Victoria. 

Check out Victoria’s links here: 

To get your FREE 30min posture analysis, based on a slo-mo video you send in, and understand why you are in pain, and how to resolve it. 

How?  Go and register here. 

LinkedIn: https://www.linkedin.com/in/ixcheltherapies/ 

Facebook: https://www.facebook.com/IxchelTherapiesandServices 

Website: http://www.ixcheltherapies.co.uk/ 

Rather watch a YouTube video? https://youtu.be/NV3PaaS1AjU 

 Subscribe to the podcast here:
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And the YouTube channel here:   https://www.youtube.com/channel/UCAJAD90MvmxD6mpWWih6kJA?sub_confirmation=1 

Your life is for living, so go out and live it!  Have your best and most beautiful life! To find out more about your host, you can find all Jill’s links  here. 

Jess and Jess are both very familiar with anxiety. But is it true anxiety or false anxiety? Or is it both, at the same time? Dr. Ellen Vora, holistic psychiatrist and acupuncturist, takes a functional medicine approach to her patients when they come to her with anxiety symptoms. Dr. Vora maintains that oftentimes we feel anxiety symptoms because there is something out of alignment within our bodies. She starts with asking questions about food, sleep, hormone balancing, and the like- and more often than not, anxious states of being can be leveled out by practicing good sleep hygiene, taking gluten out of the diet, getting off birth control or leveling out blood sugar.
A thoughtful conversation about anxiety as a cue to the deeper parts of our body, mind and spirit that need us to prioritize our attention on what matters most.


Meet Dr. Ellen!
ELLEN VORA, MD, is a holistic psychiatrist, acupuncturist, and yoga teacher. She takes a functional medicine approach to mental health—considering the whole person and addressing imbalance at the root. Dr. Vora received her B.A. from Yale University and her M.D. from Columbia University, and she is board-certified in psychiatry and integrative holistic medicine. She lives in New York City with her husband and daughter. 

To Purchase The Anatomy of Anxiety:
https://www.amazon.com/Anatomy-Anxiety-Understanding-Overcoming-Response/dp/0063075091/ref=sr_1_1?keywords=anatomy+of+anxiety&qid=1647802823&sr=8-1

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Today I got the pleasure to speak with one of the best healers that I have ever had the pleasure to work with, Olga Voevodskaya. Olga is a Russian born healer now residing in Canada. She started out as a nurse and transitioned into massage, then Osteopathy and Cranial Therapy. Though my travels around the world trying all sorts of different types of healing types with a mix of eastern and western medicine. Olga has a special touch as she is able to feel different fluid and energy flows within the body. I think this is a unique conversation that you will find value as Olga shares with us how everything is connected and what we can all do to stay as healthy as possible.

Contact Olga with any question regarding Osteopathy and Cranial Therapy: olaskina@hotmail.com

Please let me know what you think about this content with a rating or review on Apple Podcasts, or hit my up with a DM on Instagram @NickTroutmanKayak I would love to hear more about the subjects that you are most interested in, or any individuals that you would like me to interview.

Thanks for listening,

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In this episode, I am talking to the very knowledgeable midwife Molly O'Brien about imbalances in the body that can affect the labour and birth process. 

It is important to remember that most women and birthing people will not have an issue giving birth to their babies.  In modern times, however, we sit a lot, we drive everywhere, and sometimes we have accidents or falls that can affect the fascia in our bodies, resulting in tight areas that may stop the baby from moving through easily.  Body alignment and a good understanding of the body, especially the pelvis, can help all birth partners - including doulas and midwives to recognise that if they notice the baby is not coming easily, then there are some simple solutions to create more space for the baby to pass through. 

Molly outlines what you can do as a birth partner to help during labour if you find yourself supporting a woman who is experiencing pain during labour that is outside of the uterus.   

Molly's course is available online for all -  www.optimalbirth.co.uk

If you would like to buy a copy of the book that accompanies this podcast - click here:-

Labour of Love - The Ultimate Guide to Being a Birth Partner — https://bit.ly/Labouroflove

Or purchase a copy via my website - www.birthability.co.uk

Follow me on Instagram @theultimatebirthpartner @birthability

Book a 1-2-1 session with Sallyann  -  https://linktr.ee/SallyannBeresford

Please remember that the information shared with you in this episode is solely based on my own personal experiences as a doula and the private opinions of my guest, based on her own experiences as a midwife.  Any recommendations made may not be suitable for all women so listeners must do their own research before making decisions.  

If you would like to buy a copy of either of the books that accompany this podcast please go to your online bookseller or visit Amazon:-

Labour of Love - The Ultimate Guide to Being a Birth Partner - click here:-https://bit.ly/Labouroflove

The Art of Giving Birth - Five Key Physiological Principles - https://amzn.to/3EGh9df

Pregnancy Journal for 'The Art of Giving Birth'
- Black and White version https://amzn.to/3CvJXmO

Pregnancy Journal for 'The Art of Giving Birth'
- Colour version https://amzn.to/3GknbPF

You can find all my classes and courses on my website - www.sallyannberesford.co.uk

Follow me on Instagram @theultimatebirthpartner

Book a 1-2-1 session with Sallyann - https://linktr.ee/SallyannBeresford

Please remember that the information shared with you in this episode is solely based on my own personal experiences as a doula and the private opinions of my guests, based on their own experiences. Any recommendations made may not be suitable for all listeners, so you should always do your own research before making decisions.

Ballet is a unique blend of both artistry and athleticism. The dancer’s ability to have complete control over his or her body requires profound balance, coordination, strength and flexibility. My guest today is former professional ballerina, Susannah Cotrone and her love of ballet began at the tender age of three. By the time Susannah discovered Pilates, she’d already been dancing for eleven years. Still, thinking ballet was the only path to gaining more strength, the revolutionary approach to body conditioning Pilates offered Susannah, came as a complete surprise and she’s been practicing it ever since. In this episode, Susannah talks about her discovery and fascination with Pilates and how the method assists the ballet dancer.