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PODCAST

Movement Upgraded Podcast

Tune in to learn how you can take care of your body so you can age well and stay active for as long as possible. Your host, Dr. Jen Hosler, is a licensed physical therapist and strength & mobility coach who has overcome numerous injuries and has helped 1,000s of others do the same.

health & fitness self-improvement

All Episodes

14:54

Episode 220 - Why You're Struggling To Breathe During...

Movement Upgraded Podcast ·

2026/04/17

One of the most common questions I get when people are learning spine CARs for the first time is "Why can't I breathe when I'm doing spine CARs?". It's a really common issue as you're trying to segment your spine and control the movement, and then suddenly you're holding your breath or feeling like you can't get air in. In this episode, I walk through why this happens and give you two practical tips to make it easier. 1:1 Assessment/Consult: https://jenhosler.com/monthly-coaching/ Movement School

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26:51

Episode 219 - Is Your Winged Scapula Actually A Problem?

Movement Upgraded Podcast ·

2026/04/10

Winged scapula gets thrown around a lot in the rehab and fitness industries. A coach or clinician points it out, you start doing corrective exercises to fix it, feeling like it's another thing wrong with your body and maybe the cause of your pain. But most of the time, it's not the problem you think it is. In this episode, I walk through what winged scapula actually means, when it matters, and what to do about it, from a practical, evidence-based lens. 1:1 Assessment/Consult:

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26:51

Episode 218 - What Rehab Misses After Surgery

Movement Upgraded Podcast ·

2026/04/03

Just because you're "healed" doesn't mean your body has fully recovered. In this episode, we dive into the inconspicuous changes that happen after a surgery or periods of immobility from a major injury, how that impacts your movement, how subtle this can happen, and what rehab often misses along the way. If you've ever felt off, stiff, or like something just isn't right post-surgery, this episode is for you. 1:1 Assessment/Consult: https://jenhosler.com/monthly-coaching/ Movement School Wait List:

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37:09

Episode 217 - Anterior Pelvic Tilt Explained: What It...

Movement Upgraded Podcast ·

2026/03/27

Anterior pelvic tilt is one of the most talked-about "issues" in fitness, but it's often misunderstood. In this episode, we break down what it actually is, why it shows up, and how it relates to movement, strength, and pain, without defaulting to the usual "tight hip flexors, weak glutes" or "lower crossed syndrome" narrative. If you've been trying to fix your (or your clients') pelvic tilt but not getting improvements, this will give you a more useful way to think about it. 1:1 Assessment/Consult:

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38:09

Episode 216 - Are Your Hamstrings Actually Tight?

Movement Upgraded Podcast ·

2026/03/20

Tightness is a sensation, not a diagnosis. And what that sensation is communicating depends entirely on when you feel it, where you feel it, and what it actually feels like. In this episode, I'm walking you through how to interpret what your hamstrings are actually telling you, so you can address the real issue instead of stretching harder, hoping it works, and accidentally making it worse (something that happens far too often). If you've been stretching your hamstrings, chasing tightness, or were

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37:38

Episode 215 - The Floor vs. The Ceiling: Why Your...

Movement Upgraded Podcast ·

2026/03/13

Your best performance doesn't define your capacity. Your worst day does. In this episode, I'm breaking down the difference between raising your ceiling and raising your floor in fitness, and why most people are training for the wrong one. I don't care how much you can lift on your best day. I care what you can do when you don't sleep well, life is stressful, or your body isn't cooperating. That's where your actual capacity shows up, and that's what we're going to talk about in this episode. If

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39:23

Episode 214 - The Delayed Pain Trap That Makes Rehab...

Movement Upgraded Podcast ·

2026/03/06

One of the most frustrating and confusing parts of dealing with nagging pain: some exercises or movements can feel totally fine in the moment, but are actually keeping you stuck in the chronic flare-up cycle. When pain shows up hours later, it's easy to blame the wrong exercise, the wrong movement, or even feel like there's something deeper wrong with your body itself. And that's where a lot of rehab strategies can feel like you're running on a hamster wheel. In this episode, I'm breaking down why

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45:59

Episode 213 - The Gift Of Strength: Part 2

Movement Upgraded Podcast ·

2026/02/27

It's been 8 weeks of training sessions with my mom and MIL already, so this episode is a re-cap of how it's gone, and the things that we've navigated. We've had the classic "why does this feel so heavy all of a sudden?" week, an old hamstring injury resurface, a bench press twinge, and a back twinge during deadlifts. I peel back the curtains on how I think during these moments, and exactly why I decide to pull back, shift into more of a rehab mode, and when I intentionally don't "overcorrect" for

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28:04

Episode 212 - When Taking Care Of Your Body Feels...

Movement Upgraded Podcast ·

2026/02/20

In this episode, I'm exploring what happens when all the health-driven habits like movement, meditation, and "taking care of yourself" start to feel like obligations instead of choices.There's a subtle resentment that grows when your body starts to become one more "responsibility to manage". If you've been going through the motions but feeling disconnected or frustrated that your body still isn't cooperating, this might explain why. 1:1 Assessment: https://jenhosler.com/monthly-coaching/ Movement

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01:11:12

Episode 211 - I Am Enough: Building Strength Beyond...

Movement Upgraded Podcast ·

2026/02/13

Guest Speaker Allison Tenney is a strength and conditioning coach and online business mentor for women who want real, sustainable strength. A former Division I collegiate coach, she brings an athlete's mindset and a no-BS approach to fitness and business, helping women reject quick fixes, build self-trust, and feel capable in their bodies and lives. In this episode we talk about Allison's transition from coaching elite athletes to becoming an online strength and conditioning coach and the honest

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35:15

Episode 210 - What Most Injury Prevention Work Is...

Movement Upgraded Podcast ·

2026/02/06

Injury prevention is often framed as doing everything right: better form, smarter programming, more strength, etc. And while that work matters, it leaves out a crucial piece of the picture. In this episode, I talk about the hidden message many of us absorb when we focus solely on prevention, why injuries can feel especially devastating for people who "did everything right," and what real longevity requires in an unpredictable life. Movement School Waitlist: https://jenhosler.com/movement-school/

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38:38

Episode 209 - Why Trying To Move 'Correctly' Often...

Movement Upgraded Podcast ·

2026/01/30

In this episode, I walk through the signs of focusing too hard on form, posture, and control and how that might actually be making your body more rigid, which can backfire into getting weaker, experiencing more pain or stiffness, and feeling less mobile. We explore the nuances of what it looks like when movement turns into something you have to manage, how form "rules" add up quietly and become tightness, fatigue, and recurring discomfort, what kind of support actually helps restore confidence and

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29:41

Episode 208 - Overrated vs Underrated: Ankle Mobility

Movement Upgraded Podcast ·

2026/01/23

Welcome back to the Overrated vs Underrated series, where I break down common exercises, drills, and so-called "fixes" for mobility limitations and nagging injuries. In today's episode, we're focusing on ankle mobility, one of the original mobility hot topics and most commonly searched for exercises. I'll walk through a few ankle mobility drills or approaches that tend to be recommended far more than they deserve, explain why they often don't lead to meaningful change, and then share the approaches

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32:22

Episode 207 - What "Strong, Not Skinny" Didn't Fix

Movement Upgraded Podcast ·

2026/01/16

If you're a millennial or were around in the early 2000s, you probably saw the shift in how fitness and women's bodies were talked about. For a lot of us, it felt better and more empowering, especially when we found lifting. But I've been thinking a lot about what that shift didn't fix, the new problems it created, and why it still shows up so much when people get hurt. In this episode, I talk about how that mindset shaped so many of us and why it matters when pain or injury takes away the things we

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50:13

Episode 206 - The Gift Of Strength: Part 1

Movement Upgraded Podcast ·

2026/01/09

This past Christmas, I thought I would gift something more impactful to my mom and MIL: the gift of strength. In this episode, I'm covering how this came about, how the first session went, and the often overlooked value of support when learning something new or navigating challenging things. I also share how I'm approaching their programming with the nuances of injury and mobility considerations. Tune in to hear what it actually looks like to get two 60+ women who don't love lifting into the gym,

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20:23

Episode 205 - Trusting Your Timeline

Movement Upgraded Podcast ·

2026/01/02

The start of a new year often comes with a subtle push to "do more, plan faster, figure it all out." But that energy isn't always the best place to set goals from. In this episode, I'm exploring how to release the urgency trap and trust the pace of your own progress. I share why rushing small moments actually steals energy, a simple mindset shift that helps you move deliberately, not forcefully, how to approach 2026 with intention and ease. If you've felt the New Year push already, this episode is a

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23:25

Episode 204 - The Cost Of Tiny Papercuts Of...

Movement Upgraded Podcast ·

2025/12/26

If you're anything like me, you've been proud of your ability to tolerate, manage, and be the bigger person, but that badge of honor often comes with a hidden cost. In this episode, I explore how chronic tolerance quietly accumulates in your nervous system, leading to burnout, resentment, and exhaustion you can't rest away. As we close out the Year of the Snake, it's a powerful time to finally shed what we'd like to leave behind in 2025, including old patterns of self-abandonment. If you've ever

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35:20

Episode 203 - The Invisible Armor That's Keeping You...

Movement Upgraded Podcast ·

2025/12/19

We're often told to "listen to our bodies." But what happens when you are listening, and that sneakily has turned into managing more than you realize? In this episode, I share a personal moment that honestly cracked me wide open this year. This conversation is about the subtle way competent, self-aware people accidentally end up with too much background noise trying to manage their bodies. If you're someone who's always "fine," always managing, always managing, always figuring it out, this episode

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36:49

Episode 202 - Stop Stress-Sanitizing Your Life

Movement Upgraded Podcast ·

2025/12/12

We're living in a culture obsessed with calm, as if stillness is the destination and anything that disturbs it is a threat. But bodies don't grow that way. Neither do relationships. Neither do we. In this episode, I explore how our fear of stress creates more stress, how avoidance shrinks our capacity, and how conflict tolerance is the quiet muscle alot of us miss out on training. You'll hear about how connection requires friction, why calm is the result of capacity (not the prerequisite), and how

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37:50

Episode 201 - Overrated vs Underrated: Core Training

Movement Upgraded Podcast ·

2025/12/05

Core training is one of the most misunderstood parts of fitness because most people are following an outdated roadmap. In this Overrated vs Underrated episode, I'm breaking down the core exercises that get way too much credit, and the ones that are often missing that are integral in building strength for real life, injury resilience, and better lifts. We'll talk about why anti-movement work and "just squat and deadlift" aren't enough, why unstable-surface chaos isn't helping, and what better core

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221 results

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