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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

35:31

Episode 147 - A Forgotten Muscle Group: Why You...

Movement Upgraded Podcast ·

2024/11/15

In this episode, we dive into why adductors are often overlooked in fitness training and how their strength is crucial for lower-body stability, injury prevention, and movement efficiency. We’ll discuss common issues that arise from weak adductors, like hip or pelvic pain or even incontinence and leaking issues, and review exercises and stretches to consider that go beyond your typical adductor rock-back or Copenhagen planks. Tune in to learn how incorporating adductor-focused training can help you

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31:58

Episode 146 - The Lingering Impacts Of Stress - Why...

Movement Upgraded Podcast ·

2024/11/08

Ever wonder why pain or discomfort can pop up after stress has subsided? In this episode, we’re diving into the lingering impact of stress on the body and why symptoms can sometimes worsen after the stressful moment is over. We’ll explore how delayed stress effects show up in your body, how to help mitigate those effects, and how to be proactive about them in the future. If you’re feeling the effects of recent events like the US election, this episode is for you.

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32:48

Episode 145 - The Hidden Benefits Of A Mobility Practice

Movement Upgraded Podcast ·

2024/11/01

In this episode, we dive deep into the often-overlooked advantages of incorporating a lower intensity mobility practice into your fitness routine. While I often discuss the importance of intensity and progress for adaptations, lower intensity sessions have a lot to offer, too. They can help you to stay active without the pressure of high-intensity workouts and are often a great option when your recovery is not up to par or you don’t have access to a gym. Lower intensity mobility work can actually

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33:51

Episode 144 - Diversifying Your Fitness Identity: The...

Movement Upgraded Podcast ·

2024/10/25

What happens when your entire sense of self hinges on a single workout or form of movement? In this episode, we explore the hidden risks of a one-dimensional fitness identity and how it can impact your mental and physical well-being. We’ll talk about why diversifying your fitness routine and identity as a whole is crucial for long-term success and happiness. And we’ll cover how to begin working on the skill of cognitive flexibility with reflection questions and practical strategies, so you can begin

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41:54

Episode 143 - How Your Clothing Choices Could Be...

Movement Upgraded Podcast ·

2024/10/18

Have you ever wondered if your clothes might be affecting how you feel in your body beyond aesthetics? In this episode, I explore how the clothes you wear might be contributing to neck and back discomfort or tightness. From restrictive waistbands to ill-fitting bras and even the shoes on your feet, your clothing choices can either support or limit your posture, movement, and even breathing options. I’ll dive into why these things happen, and I’ll share some tips on how to make simple adjustments

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42:43

Episode 142 - The Mental Hurdles Of Returning To...

Movement Upgraded Podcast ·

2024/10/11

In this episode, we dive into a thoughtful question I got about the struggle of showing up for strength training sessions years off and if lifting lighter weights provides the same health benefits of lifting heavy. We’ll explore the differences between heavy and lighter/moderate weights, unpack the mindset struggles of re-building after time away, and review practical advice for getting back into a consistent routine without the pressure of lifting heavy. If you’ve ever felt stuck or discouraged

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35:00

Episode 141 - Cortisone Injections: A Quick Fix Or...

Movement Upgraded Podcast ·

2024/10/04

In this episode, we explore the often overlooked risks of cortisone injections, one of the marketed ‘quick fixes’ for pain and inflammation. While they can provide temporary relief, we discuss the potential long-term consequences for joint and muscle health, and what to consider instead for injuries and pain. Whether you're considering cortisone injection or guiding clients considering or who have had an injection, this episode will help you make more informed decisions.

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28:57

Episode 140 - My Favorite Strength Training Split...

Movement Upgraded Podcast ·

2024/09/27

In this episode, I’ll share my go-to strength training split that I continue to come back to for my own training and that my clients also love, as well. There are so many different options for strength training, and it can be overwhelming trying to figure out what works best for you. You’ll learn why I love this split, how I organize each session, and how to keep things as simple as possible to maximize your time in the gym and still see results.

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41:39

Episode 139 - Tempo Work: The Secret Sauce To...

Movement Upgraded Podcast ·

2024/09/20

Implementing tempo work helps to improve strength and stability, and can be important for things like tissue remodeling for overcoming and preventing injuries. This episode will dive into the science behind tempo training, how it impacts your body and why it’s a powerful tool for getting stronger and staying injury-free.

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27:53

Episode 138 - 3 Key Metrics I Use To Track To Monitor...

Movement Upgraded Podcast ·

2024/09/13

Overcoming a nagging issue is tricky, but not impossible. It often just requires a bit of detective work and investigating as well as monitoring over time. This is one of the things missing in alot of rehab and often part of why people I work with haven’t overcome their issues. When we’re not monitoring these things, we end up missing key things that might be playing a part (ie activities or loads or other factors that can contribute to your pain), and it can be hard to know if what you’re doing is

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37:28

Episode 137- How Long Does Rehab Really Take?

Movement Upgraded Podcast ·

2024/09/06

One of the biggest misconceptions that people have about going through rehab is that they’ll be pain-free quick AF. While it is awesome when clinicians can offer relief in a single session, it is more often than not an unexpected bonus. Most nagging injuries take longer than you think, and managing those expectations up front is really important. Tune in to this episode to get a better understanding of how long rehab usually takes and the factors that can impact your timeline.

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38:00

Episode 136 - The Time I Injured My Shoulder Doing...

Movement Upgraded Podcast ·

2024/08/30

In this episode, you’ll learn why I ended up trying Crossfit, how I injured my shoulder during Crossfit while in DPT school, and the rehab I had to address it. I also share what I wish would have been done differently and how that experience has shaped my business and how I coach clients now.

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28:09

Episode 135 - Why I Never Felt Like I Belonged In The...

Movement Upgraded Podcast ·

2024/08/23

In this episode, I dive into my personal journey of feeling like I didn’t quite belong in the fitness industry. For years, I felt like an outsider because I didn’t compete, obsess over macros, or follow strict routines. I questioned my place in the industry, wondering if anyone would take me seriously. Over time, I realized that I had some underlying beliefs about health & fitness that needed to be upgraded. If you’ve ever felt like an imposter in the fitness space, this episode is for you. Tune in

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23:05

Episode 134 - How Mobility Training Enhances Muscle...

Movement Upgraded Podcast ·

2024/08/16

There are many benefits to incorporating mobility training, and ultimately they augment what we do in traditional fitness training. In this episode, you’ll learn how mobility training can help with hypertrophy, or growing muscle. If you have a hypertrophy goal in your training, give this one a listen!

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36:30

Episode 133 - Why You Keep Tweaking Your Neck Or Low...

Movement Upgraded Podcast ·

2024/08/09

One of the most annoying and frustrating injuries is dealing with a neck or low back tweak. Especially when it feels like it comes out of nowhere, like during the most simple, mundane tasks. Too many people blame these types of injuries on “getting older”, but I’m here to flip that script. Tune in to this episode to learn the 2 main reasons these tweaks tend to happen and a few things you can do to avoid them in the future.

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27:27

Episode 132 - What You Need To Know If You Want To...

Movement Upgraded Podcast ·

2024/08/02

If you’ve been considering adding running to your movement practice, give this episode a listen. You’ll learn 5 things that will help you prepare your mindset and your body, so you can avoid the common injuries and burn out that happens to most people when they get started with running.

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28:48

Episode 131 - How To Blend Mobility Work With...

Movement Upgraded Podcast ·

2024/07/26

If you’ve ever struggled with figuring out how mobility work fits in with your strength programming, this episode is for you! In this episode, you’ll learn 3 simple ways to implement mobility work into sessions your clients are already doing, so they can make progress without feeling overwhelmed from a million different exercises.

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28:59

Episode 130 - 3 Biggest Mobility Programming Mistakes

Movement Upgraded Podcast ·

2024/07/19

Over the years of programming for my own clients, reviewing what they’ve done prior to working with me, and mentoring coaches & movement pros, I’ve noticed the struggles with progress or lack of results with mobility work tend to come down to 3 main issues. In this episode, we’ll cover the 3 big mistakes, why they happen, and what to think about instead. Assessment Masterclass: https://movementupgraded.kartra.com/page/yHX91 Movement School: https://jenhosler.com/movement-school-wait-list/

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38:30

Episode 129 - 5 Takeaways From Thousands Of $$ On...

Movement Upgraded Podcast ·

2024/07/12

I started taking courses and seminars early on in my career because I honestly couldn’t get my hands on enough information about movement. Some of the things I paid for were helpful, and some were not. After 7+ years of putting it all into practice, I’ve learned alot, and I’m sharing the biggest takeaways with you in this episode (which is a big glimpse into things you’ll learn about in Movement School). Link to Masterclass mentioned in the episode: https://movementupgraded.kartra.com/page/yHX91

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36:18

Episode 128 - 3 Common Movement Assessment Mistakes

Movement Upgraded Podcast ·

2024/07/05

Over the past few years of mentoring coaches & movement providers, I started to realize some patterns in the same struggles they were all having with implementing mobility work for their clients. In this episode, we’re covering 3 of the most common mistakes that contribute to common frustrations like not feeling like your clients are progressing or struggling to get them bought into the process. Link to the free masterclass mentioned in the episode: https://movementupgraded.kartra.com/page/yHX91

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