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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

34:00

Episode 61 - How Much Mobility Work Should You Be Doing?

Movement Upgraded Podcast ·

2023/03/17

This is one of the most commonly asked questions we get at Movement Upgraded. While the real answer is “it depends”, this episode will break down some of the nuance and context needed to figure out how much of your training time needs to be dedicated to mobility work. Give this episode a listen if you’d like some guidance on the amount of mobility work we recommend for most people.

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01:00:40

Episode 60 - The One About The Foot & Ankle

Movement Upgraded Podcast ·

2023/03/10

Continuing on our series breaking down some of the biggest misconceptions and things we work on for each body part, we bring you the foot & ankle episode! Each of the topics we cover in this episode could probably have their own episode, so we introduce you to some of the main issues we see in rehab and fitness with the ankle and foot. Topics covered include ankle mobility for squatting, banded distractions for ankle mobility, “over-pronation”, chronic ankle sprains, plantar fasciitis, and more!

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01:23:08

Episode 59 - Pelvic Floor Health With Dr. Chris Pieton

Movement Upgraded Podcast ·

2023/03/03

In this episode, Dr. Jen is joined by Dr. Chris Pieton, a physical therapist who specializes in women’s health. Dr. Chris discusses some of the main misconceptions and myths about pelvic floor physical therapy and provides some of her top tips for a healthy, happy pelvic floor. They’re probably not what you think. Tune in to hear advice far beyond “just do kegels” in a conversation that just begins to unpack all the layers of pelvic floor health. Check out Dr. Chris Pieton's YouTube channel:

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01:23:43

Episode 58 - Coaching Artistic Athletes With Britta...

Movement Upgraded Podcast ·

2023/02/24

Britta is a strength & flexibility coach for pole, circus, and dance athletes looking to improve their performance, a true master of her craft, and a former student of my course Movement School. She works with athletes by blending weightlifting, flexibility, & mobility strategies to help her clients perform better and get the results they seek. In this episode we chat about the importance of weight training to support dance and performing arts training, common issues she comes across that holds her

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01:28:46

Episode 57 - Overcoming Chronic Low Back Pain In...

Movement Upgraded Podcast ·

2023/02/17

Alex is a strength coach whom I have had the pleasure of working with virtually for 1.5 years now to address some long standing back and hip pain she dealt with for years. In this episode, Alex tells her story and the different providers she saw, what she has learned through the process, and how it’s impacted her coaching & programming for clients.

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28:15

Episode 56 - The Most Important Factors For Making...

Movement Upgraded Podcast ·

2023/02/10

Stretching is an important tool that has received unwarranted hate over the past decade. While it is not a great tool for pain directly, it is often necessary to improve flexibility. In this episode, we’re covering the most important things to include if improving your flexibility is a goal of yours.

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27:55

Episode 55 - One Of My Favorite Tools For People With...

Movement Upgraded Podcast ·

2023/02/03

While movement is a main part of pain management, there are handfuls of other tools and lifestyle factors that physical therapists can (and should) address that have a major impact on chronic pain. In this episode, we’re covering one of our favorite tools that I implement with almost every client in some way shape or form. Tune in to learn what it is & some of the simple ways I have clients implement it.

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30:29

Episode 54 - 3 Things To Remember If You Have New...

Movement Upgraded Podcast ·

2023/01/27

Most injuries happen from doing too much too soon, after not doing enough for too long. When we have new fitness goals, or aim to increase how much movement we’re doing, it’s important to keep in mind that adaptations in our bodies take time. In this episode, you’ll learn 3 tips or things to consider so you don’t get sidelined with an injury or burnout.

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37:59

Episode 53 - When You Shouldn't Reflect And Set Goals

Movement Upgraded Podcast ·

2023/01/20

January always brings a fun energy for goal-setting and self-reflection. But coming off a hectic period of the holidays with our schedules thrown off, this may not be the best time to do so. In this episode, Jen shares some of the things she’s learned making changes over the past decade, and a few things to consider before heading down the introspective path to set goals.

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34:50

Episode 52 - The One About The Knee

Movement Upgraded Podcast ·

2023/01/13

Another episode in the series where we break down different joints/areas of the body and discuss common themes about rehabbing them. In this episode, Dr. Ryan joins Dr. Jen in discussing common issues or missing links we see in rehab of the knee, the main things we focus on, and a few tips or things to consider if you’re struggling with neck pain, tightness, or discomfort.

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34:01

Episode 51 - Listening To Your Body

Movement Upgraded Podcast ·

2023/01/06

"Listening to your body" is one of the pieces of advice that is often well-intentioned, but usually unhelpful. In this episode, Dr. Jen walks you through how to begin to cultivate a relationship with your body that lends a hand to implementing this advice. Spoiler alert: it’s less about a skill that you master and more about a practice that you implement.

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50:58

Episode 50 - The One About The Shoulder

Movement Upgraded Podcast ·

2022/12/30

Another episode in the series where we break down different joints/areas of the body and discuss common themes about rehabbing them. In this episode, Dr. Ryan joins Dr. Jen in discussing common issues or missing links we see in rehab of the shoulder, the main things we focus on, and a few tips or things to consider if you’re struggling with shoulder pain, tightness, or discomfort.

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34:56

Episode 49 - Why I Loathe Glute Bridges, Birddogs,...

Movement Upgraded Podcast ·

2022/12/23

These are 3 of the most popular exercises given to people for rehab for anything from low back pain to plantar fasciitis. And they also happen to be unhelpful for most people. Tune in to this episode to learn why Dr. Jen hates to see these exercises prescribed so much, why they get prescribed so often, and things to look for when working with a clinician to ensure you get results you want.

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33:37

Episode 48 - 3 Things To Consider If You're...

Movement Upgraded Podcast ·

2022/12/16

Valleys and plateaus when you’re working towards a goal are not only common, but expected. While they can be super frustrating, there’s often some logical explanation for why you’re not seeing the results you want. In this episode, we’re covering 3 tips for when you’re struggling with a valley or plateau in your progress, one of which might surprise you.

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46:08

Episode 47 - The One About The Neck

Movement Upgraded Podcast ·

2022/12/09

Another episode in the series where we break down different joints/areas of the body and discuss common themes about rehabbing them. In this episode, Dr. Ryan joins Dr. Jen in discussing common issues we see in rehab of the neck, the main things we focus on, and a few tips or things to consider if you’re struggling with neck pain, tightness, or discomfort.

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25:36

Episode 46 - 4 Types Of Breathwork

Movement Upgraded Podcast ·

2022/12/02

The idea of doing breathwork has become increasingly popular over the past several years, which is awesome because we’re finally beginning to see and understand the effects if can have on our bodies and health. Unfortunately, it has become a bit of a buzzword with generic advice like “do breathwork,” which isn’t entirely actionable. In this episode, you’ll learn 4 different types of breathwork, and what they can do for your body. This will be particularly helpful if you’re a coach or clinician

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51:58

Episode 45 - Does Lifting Form Really Matter?

Movement Upgraded Podcast ·

2022/11/25

Perfecting your lifting form has been touted as the cure-all for everything, including preventing injuries. But how much does it really matter? Has it been overemphasized? Can we even define the perfect lifting form? Tune in to hear Drs. Ryan & Jen discuss these answers and more about lifting form.

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35:05

Episode 44 - 2 Tips For Navigating Holidays

Movement Upgraded Podcast ·

2022/11/18

The holidays have either already begun or are just around the corner, which for most people can mean a busier time with more things to manage, more appointments and people to see, more responsibilities, schedule changes, and to top it all off, less daylight. This often leads to fitness and self-care taking a back seat, which isn’t ideal for most people. Tune in to this episode for a couple tips to avoid giving up on movement and self-care all together, so you don’t have to “start all over again”

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22:44

Episode 43 - Cramps During Mobility Work

Movement Upgraded Podcast ·

2022/11/11

If you’ve dabbled in mobility work, you’ve most likely experienced the infamous muscle spasm/cramp that happens when exploring previously uncharted territory. In this episode, Dr. Jen explains why muscle cramps happen during mobility work (spoiler alert: it’s more than just a lack of potassium that can be solved by eating a banana), what insight that gives us on our mobility journey, and what you should do about it if/when you experience it.

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28:36

Episode 42 - The Seasons Of Training

Movement Upgraded Podcast ·

2022/11/04

Have you ever gotten into a groove with fitness, seen some results, and then life happened and you weren’t able to continue along your routine? And you get super upset and maybe a little angry and stressed about not being able to continue? And maybe because you can’t sustain what you’ve done, you give up all together? This is the trajectory of a lot of people. It is unrealistic to expect your fitness routine to look the same for the rest of your life. We cannot expect our bodies to always tolerate

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