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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

29:20

Episode 21 - Midwest Trip Recap: 2 Rehab & Mobility...

Movement Upgraded Podcast ·

2022/06/10

We recently returned from a trip to visit family in Indiana and family visits are always filled with lots of questions and requests for advice on rehab, pain, and fitness. Dr. Jen shares two of those stories in this episode to highlight why mobility training is more important than you may realize - even if it’s just as simple as daily CARs, how we need to be our own advocates in healthcare, and yet another example of the power of words when it comes to pain & injuries.

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21:24

Episode 20 - Uncomplicate Your Warm-Up

Movement Upgraded Podcast ·

2022/06/03

There are plenty of coaches and trainers on the internet (and in-person) promoting overly complicated warm-up routines, creating yet another barrier to fitness. Tune in to hear Dr. Jen's thoughts on workout warm-up routines. In this episode, Dr. Jen discusses the exact warm-up routine that she uses herself and for all of her patients & clients.

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53:03

Episode 19 - Periods & The Menstrual Cycle

Movement Upgraded Podcast ·

2022/05/27

The menstrual cycle can have huge implications on how you feel on a week-by-week basis, yet no one seems to talk about it. In fact, for many, it was regarded as “taboo” to speak about, despite how much it impacts our lives for our child-bearing years. In this episode, we’re breaking down the menstrual cycle, how it can affect your ability to show up in your life, and the frustrations that come with having to silently suffer in a society that freaks out when we say the word “period”.

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44:06

Episode 18 - The One About The Lower Back

Movement Upgraded Podcast ·

2022/05/20

If you struggle with lower back pain, tightness, or chronic lower back injuries, then check this episode out. Dr. Ryan Hosler joins Dr. Jen to discuss everything low back related, including how they assess the lower back, introduce movement into the lower back, and progressively overload the spine to build strength and resilience.

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57:41

Episode 17 - The One About Core Stability

Movement Upgraded Podcast ·

2022/05/13

If you have lower back pain or you have been told that you need to work on your core, then this episode is for you. Dr. Ryan Hosler joins Dr. Jen to discuss everything about core stability, including what it is, what it isn't, how to self-assess your own core stability, and how to properly progress your core stability training.

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58:05

Episode 16 - The One About The Hips

Movement Upgraded Podcast ·

2022/05/06

If you’ve ever wanted to know more about getting better hip mobility, this episode is for you. Dr. Ryan is back on the podcast with Dr. Jen to discuss some important mobility concepts that apply to every joint, give some insight on how we assess hip mobility, and some tips on beginning to work on upgrading your hips. We also chat about hip mobility for squatting. Tune in if you have a hip that needs some love!

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36:50

Episode 15 - Build Resilience Against Chronic Pain

Movement Upgraded Podcast ·

2022/04/29

Pain is a normal part of being human; we all experience it at some point. Some people experience a lot more of it than others. In this episode, Dr. Jen discusses 3 things that research shows makes us more resilient against chronic pain. Tune in to hear what they are & get a glimpse on why traditional healthcare fails most people in helping them combat chronic pain. If you're nerdy like Dr. Jen and would like to read the paper discussed in this episode, here's the link to download it: "Resilience: A

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01:19:01

Episode 14 - Rehab For Pole With Dr. Emily Rausch

Movement Upgraded Podcast ·

2022/04/22

In this episode, Jen interviews Dr. Emily Rausch, a chiropractor who specializes in helping pole dancers recover from injuries and build stronger, more resilient bodies. In this episode, you'll learn how (and why) Dr. Emily decided to specialize in working with pole dancers and how she helps pole dancers both online and in-person. Dr. Emily also discusses some of the most common pole injuries she sees and how most pole dancers need to work on strengthening their bodies instead of stretching

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01:08:58

Episode 13 - Fueling Your Strength With Steph Gaudreau

Movement Upgraded Podcast ·

2022/04/15

In this episode, Jen interviews Steph Gaudreau, a strength coach on a mission to help women adequately fuel their fitness pursuits, so they can get strong AF. In this episode, you'll learn some of the most common struggles women deal with when underfueling, how that becomes worse with age, and what you can do to make sure you're fueling enough for your goals.

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01:11:16

Episode 12 - Chiro vs. PT with Dr. Ryan Hosler

Movement Upgraded Podcast ·

2022/04/08

In this episode, I invited my husband, Dr. Ryan Hosler, onto the podcast to discuss some of the similarities and differences between chiropractors and physical therapists. We discuss why he became a chiropractor, what chiropractic school is like, what an "adjustment" is, and how a good chiropractor should actually be very similar to a good physical therapist because they both follow research and evidence-based practice guidelines.

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47:44

Episode 11 - Considerations For Hypermobility

Movement Upgraded Podcast ·

2022/04/01

If you've ever been told that you're "double-jointed" or have excessive flexibility or you work with people who tend to be hypermobile, then this episode is for you. We're covering the two main things to consider when exercising with hypermobility: control & load management.

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38:35

Episode 10 - Osteoarthritis & Weight Lifting

Movement Upgraded Podcast ·

2022/03/25

Getting a diagnosis like osteoarthritis (OA) or being told you have "bone-on-bone" or "wear & tear" perpetuates a sense of fragility and can often leave you feeling hopeless and afraid to exercise or load your body. In this episode, we unpack these phrases, why they're harmful, and what you should consider if you've been given this diagnosis or told these things from a healthcare provider. You may be surprised at what the evidence points to!

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33:40

Episode 9 - How To Combat Willpower To Stay Consistent

Movement Upgraded Podcast ·

2022/03/18

I used to think that fitness and exercise were all about discipline and willpower. I thought that all fitness people had some sort of superpower. But, it turns out that's not the case. Tune into this episode to learn 3 ways to leverage your willpower better to get consistent (and stay consistent) with your movement goals.

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27:45

Episode 8 - Mobility vs. Flexibility

Movement Upgraded Podcast ·

2022/03/11

If you've ever been confused about the terms 'flexibility' or 'mobility' and what they mean, then this episode is for you. Not only will you leave with a better understanding of the differences between flexibility and mobility, but you'll also learn about hypermobility and how mobility training helps to mitigate injuries and improve performance.

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41:34

Episode 7 - Stress & Pain, Part 2

Movement Upgraded Podcast ·

2022/03/04

Continuing the conversation from Episode 6, we dive into more actionable steps for recognizing and managing stress, especially as it pertains to pain. We dig a little deeper into the ways we can learn to regulate our nervous systems, and I explain my favorite ways to do so.

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38:11

Episode 6 - Stress & Pain, Part 1

Movement Upgraded Podcast ·

2022/02/25

When I first graduated from DPT school, I had no clue how much of people's pain was related to their overall lifestyle - beyond just how they moved, how flexible they were, or how strong their muscles were. Over the years, I've learned a lot about stress, how it affects our nervous system, and how that relates to pain. This episode covers the intro to understanding these things and is the first of a two part series in understanding how complex pain is and how mindset & stress management can affect

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45:47

Episode 5 - What Is Mobility Training?

Movement Upgraded Podcast ·

2022/02/18

If you've ever been confused about mobility work, then this episode is for you. We discuss what people typically think of when they think about "mobility" and uncover why those aren't necessarily going to get you the results you're looking for. We review what mobility training consists of and how it compares to traditional strength training. We also cover the 3 biggest mistakes people make when pursuing mobility gains.

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41:42

Episode 4 - Strength Training

Movement Upgraded Podcast ·

2022/02/11

It is no secret that I am a big proponent of lifting weights- they have so much to offer us. In this episode, we are discussing the main reasons lifting is so important (from a physical therapist's perspective), along with the two things you need to understand about strength training. We also discuss what a typical strength training program looks like.

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44:57

Episode 3 - How I Overcame My Chronic Pain & Injuries

Movement Upgraded Podcast ·

2022/02/04

From chronic ankle sprains to knee surgeries to an ugly plaster back brace to scoliosis "boot camp," I have been through a lot with my body. I am passionate about movement, not just because it's fascinating, but because helping people move better is also deeply personal for me. Learn more by tuning into this episode!

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33:10

Episode 2 - Goal-Setting, Part 2: Movement Goals

Movement Upgraded Podcast ·

2022/01/28

In this episode, we take what we discussed in Episode 1 about goal-setting and apply it to movement-related goals. We'll dicsuss the "Big 4" movement goals that keep our bodies healthy and moving well. We then break down how to funnel those into specific actionable goals based on where you are currently, with a couple of examples. Sometimes we need to move more, and sometimes we need to move better. In this episode, we discuss both and how the pursuit of each should be different.

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