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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

26:18

Episode 121 - How Lifting Heavy Can Make You Inflexible

Movement Upgraded Podcast ·

2024/05/17

For a long time, many people believed that if they lifted heavy, they would become more stiff and inflexible. In recent years, many of us have been sharing that this is not necessarily true and that flexibility and strength can co-exist. Yet, we still see people who are super strong that are also very inflexible. So what gives? In this episode, you’ll here the 3 main reasons this can happen & what you can do to avoid it and instead ensure you become strong AND bendy.

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34:37

Episode 120 - Rehab For Chronic Ankle Sprains

Movement Upgraded Podcast ·

2024/05/10

Dealing with chronic ankle sprains can be super frustrating and keep you from doing things you enjoy like running or hiking out of fear of yet another injury. Unfortunately, it is common to have multiple additional sprains after an initial injury. In this episode, you’ll learn some of the big gaps in most rehab for chronic ankle sprains & 4 things to make sure your training is including to get out of the chronic ankle sprain cycle.

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36:49

Episode 119 - How To Schedule Mobility Training With...

Movement Upgraded Podcast ·

2024/05/03

Once you’ve gotten a taste of how good mobility work makes you feel, it’s common to want MORE of it. And when you’re active and enjoy the full spectrum of fitness, it can be hard to figure out how to schedule it all in. This is exactly what this episode is all about, thanks to a question submitted on a Q&A from IG.

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29:54

Episode 118 - You Don’t Have To Be Good At Something...

Movement Upgraded Podcast ·

2024/04/26

This episode is dedicated to my fellow recovering perfectionists and high achievers. We’re covering how this all-or-nothing mindset can keep us from showing up and practicing things in fitness, even if our performance is not quite meeting our expectations.

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26:37

Episode 117 - 3 Things You Need to Know to Make Your...

Movement Upgraded Podcast ·

2024/04/19

Mobility work tends to be a little more nuanced and specific than some of the other types of exercises. While you don’t have to understand every detail behind the exercises, it can be helpful to understand a little more about them so you can get the most out of your efforts. In this episode you’ll learn the 3 main things to understand about the exercises you’re doing and how that can help you.

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30:09

Episode 116 - A Simple Framework For Mobility...

Movement Upgraded Podcast ·

2024/04/12

These are the 3 phases I have people go through when I work with them on their movement. It’s a simple framework I use to select exercises and progressions based on the person’s needs for their goals at that time. This episode is specifically focusing on applying it to exercises focused on building more control and awareness.

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32:14

Episode 115 - Signs You're Checking In With Your Body...

Movement Upgraded Podcast ·

2024/04/05

I am a big proponent of developing regular practices to check-in with our bodies. In fact, I work on it with most of my clients and have blogs and podcast episodes created all about checking in with and listening to your body. AND it is entirely possible to have a check-in practice that is too much or too often that it ends up stalling or derailing your efforts in rehab, keeping you in the pain cycle. In this episode, you’ll learn: why checking in too often can be problematic, how checking in with

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23:14

Episode 114 - Why Rest Isn’t Helping You Get Better

Movement Upgraded Podcast ·

2024/03/29

Taking time away from an activity or movement can help you overcome a nagging pain initially, but most people I work with find that it doesn’t help in the long term. As soon as they jump back into their workouts or activities again, they find themselves back at square one with the nagging pain or injury. In this episode you’ll learn 3 of the big reasons this advice is keeping you from getting better.

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26:06

Episode 113 - Why You Hold Stress In Your Upper Traps

Movement Upgraded Podcast ·

2024/03/22

“I hold stress in my upper traps” was one of my personality traits for a long time. While I’m not proud of that, it was my reality. What I failed to understand was that I wasn’t special- we all carry stress in our necks as a normal physiological response to threat- and that there are more things that can be done to feel better (beyond just ‘reducing stress’). I share all of that and more in this episode.

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30:12

Episode 112 - My Version Of The "Big 3" For Your...

Movement Upgraded Podcast ·

2024/03/15

While the original “big 3” aren’t bad exercises, they are not my most prescribed for anyone I work with who has low back issues. In this episode, you’ll learn the top 3 things I do tend to prescribe or help clients work on when it comes to low back issues, and why I tend to choose them.

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28:16

Episode 111 - 3 Things That Skyrocketed My Strength

Movement Upgraded Podcast ·

2024/03/08

I’ve been lifting semi-consistently for ~12 years, and I wish I would have learned these 3 things much earlier. When it comes to getting strong, the main ingredient needed to drive those adaptations is intensity (and of course you need to be adhering to a solid strength program). These are 3 things that helped me tap into greater intensities in my training, and are 3 things for you to consider if you’re looking to get strong.

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20:00

Episode 110 - Stretch Or Strengthen: Which Is It?

Movement Upgraded Podcast ·

2024/03/01

With half of the industry recommending stretching and half saying stretching is useless and that you just need to strengthen, it can totally be confusing about which you need to do. In this episode, you’ll learn why this is a false dichotomy (oops, spoiler alert!), what most people typically need, and 3 questions to work through to determine what your body needs.

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38:48

Episode 109 - 6 Signs You're Not Lifting Heavy Enough

Movement Upgraded Podcast ·

2024/02/23

If you’ve been lifting for a while and wondering if you’re lifting heavy enough weights, this episode is for you. While any form of resistance training is a great start, to really see the benefits carry over into preparing us for the loads that life places on us, heavier loads and higher intensities are necessary. This episode will cover why heavier loads are important from a functional standpoint, the 6 signs that you may benefit from heavier weights, and a few actionable ways to start lifting

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29:55

Episode 108 - 7 Benefits Of CARs

Movement Upgraded Podcast ·

2024/02/16

In this episode, we are covering the benefits of a daily CARs routine. Routines get boring, and sometimes simple daily things can feel like they aren’t doing much or can have that much of an effect. This episode will remind you of the importance of CARs, diving deeper into some of the science of one of my favorite benefits: better body awareness.

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27:11

Episode 107 - 3 Things To Focus On For Better Handstands

Movement Upgraded Podcast ·

2024/02/09

Handstands are a fun skill to practice and can be a great way to challenge your body in a new way. In this episode, I break down programming for handstands, with some of my favorite ways to work on the mobility and strength needed for this advanced skill.

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41:43

Episode 106 - Are Your Muscles Really Tied Up In...

Movement Upgraded Podcast ·

2024/02/02

In this episode we’re using a little bit of logic and a little bit of science to explain the chronic nagging tightness or discomfort you have, why it’s probably (k)not what you think, some things you can do to change it, and why I recommend them.

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01:12:22

Episode 105 - 11 Lessons From Our Recent Home Renovation

Movement Upgraded Podcast ·

2024/01/26

I had no idea 2023 was going to end with closing down our in-person clinic that we had worked hard to build over the past 7 years, a cross-country move, and a major renovation of our new house. But that’s exactly what happened. We essentially gutted our new house and restored it within 7.5 weeks - right during the holiday season. It wasn’t easy, but it was a process that we were more prepared for than I ever would have thought. It turns out that a lot of the skills we work on when pursuing lifelong

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20:31

Episode 104 - Dynamic vs Static Stretching

Movement Upgraded Podcast ·

2024/01/19

In the past decade or so, it has become increasingly popular to villainize static stretching. The trends have been to promote the more palatable dynamic stretching as the “good witch” of flexibility training. If you’re confused about the difference between the two and which you should be doing, this episode will offer you some clarity.

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36:52

Episode 103 - 6 Tips For Getting Your Splits

Movement Upgraded Podcast ·

2024/01/12

This could alternatively be titled ‘Things I Wish I Knew In Gymnastics." Training for your splits is no easy task, but it also doesn’t need to be super complicated. If you’ve got your eye on splits training, this episode is for you.

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21:28

Episode 102 - The Lowdown On Pinched Nerves

Movement Upgraded Podcast ·

2024/01/05

In this episode, we’re tackling another common rehab ‘diagnosis’ that gets thrown around a lot - a ‘pinched nerve’. Learn what it really means, how it gets misconstrued, why I don’t like the term, and what I prefer to use instead to help my clients feel more empowered.

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