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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

25:55

Episode 28 - 3 Things I'd Like To See More Of In...

Movement Upgraded Podcast ·

2022/07/29

While strength programming has really progressed in recent years, there are still some things that could be upgraded for better results. We definitely can’t prevent injuries, but we can do better to address common issues most people face as they get older. Tune in to this episode to learn the 3 things you can upgrade in your strength programming to help mitigate injuries.

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31:21

Episode 27 - The Missing Link In Most Mobility Work

Movement Upgraded Podcast ·

2022/07/22

It can be so frustrating to work on your mobility and feel like nothing is happening. Mobility work progress is definitely like watching paint dry - slow and boring. BUT there should still be progress. If you’re struggling with results, tune in to this podcast to learn one of the most common reasons that’s happening. It might surprise you!

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19:19

Episode 26 - The 4 Stages Of Learning A New Skill

Movement Upgraded Podcast ·

2022/07/15

Learning something new is never easy. Yet as adults, we sometimes put a lot of pressure on ourselves to be good at everything we try, and then we get frustrated when we don’t succeed. Mobility work is no different. In this episode, we cover the journey I take clients through - the 4 stages of learning, what that looks like at each stage, and signs you’re progressing at each stage.

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32:02

Episode 25 - 3 Ways To Blend Strength & Mobility...

Movement Upgraded Podcast ·

2022/07/08

In this episode, Dr. Jen breaks down 3 of her favorite ways to implement mobility work into strength training programs. Programming is a science and an art, which means there are many ways to achieve similar results. The goal of this episode is to keep things simple and to not overwhelm you with an abundance of options. If you are a coach interested in programming mobility or a movement nerd who likes to program for yourself, definitely listen to this episode.

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29:12

Episode 24 - 2 Reasons DOMs Isn’t Something To Chase...

Movement Upgraded Podcast ·

2022/07/01

DOMs (delayed onset muscle soreness) is that stiff, achy feeling you get a day or two after a particularly intense workout. When we first get into fitness, it’s often something that we feel is an immediate “reward” or proof that we did something. Unfortunately, most people assume this is a necessary feeling for every workout and begin chasing it. I’m here to flip that idea on its head and give you a couple reasons why it actually ISN’T something you want to chase 24/7.

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49:43

Episode 23 - 3 Tips for Consuming Movement Content

Movement Upgraded Podcast ·

2022/06/24

As requested on Instagram, Dr. Jen brings Dr. Ryan Hosler back onto the podcast to breakdown Squat University's controversial Instagram post about the Jefferson Curl exercise. We talk about why we didn't like this post, provide some movement education, explain why you likely shouldn't fear this particular exericse, and briefly speak about what the research says about his claims. To wrap up this episide, we provide 3 valuable tips to consider when consuming all social media conent.

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47:23

Episode 22 - 10 Lessons From A Decade In Fitness

Movement Upgraded Podcast ·

2022/06/17

Entering a new decade of my life had me reflecting and made me realize this year marks a full decade in the fitness industry. Believe it or not, I was not always a “fitness person”- sure, I loved sports, but not even super competitively. Needless to say, it’s been a journey these past 10 years. In this episode, I share 10 of the biggest lessons I’ve learned over this decade. Fitness has so much to offer us, and that has been made known to me more now than ever before. Tune in to hear these lessons

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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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