Mindful Strength

This episode from Kathryn and Chris is a recap of what they have been doing in their training lately, changes they have made, silly little mistakes and evolving goals. Hint - it's not always about progressing in every season! Chris is moving through our Strength & Conditioning program, Kathryn is taking her running programming into her own hands and training for hiking season. Both are always working on finding the right balance of challenge and enjoyment and asking themselves "how strong do I want and need to be?" _____________________ If you are newer to lifting and want a program you can do 1-2 days a week, with full recorded videos to watch and train along with, click here to learn more about the Mindful Strength Membership and start a 7-day free trial. If you have some lifting experience and you are ready to train 3-4 days a week, building up lifting and cardio in our self paced app program, click here to learn more about Strength & Conditioning.

In this episode Kathryn and Laurel talk about how they both got into running and what they have learned about cardiovascular exercise. We want to emphasize that you do not need to begin running, there are many ways to build up your cardio including the bike, rower, elliptical machine. In this episode you will learn why strength training and cardio are the perfect match and why it's essential to have both in your weekly routine. They talk about how adding cardio has changed their lifting routine, their relationship to carbohydrates, and the practical elements of doing varied training consistently. Both Kathryn and Laurel do running and lifting, but they each excel in different areas which makes this conversation even more interesting. To learn more about Laurel click here. To follow Laurel on Instagram click here *** To learn more about the Mindful Strength classes and programs click here. To follow Mindful Strength on Instagram click here

Today we welcome Chantal Lalonde for a conversation about exercise in general. So many people fall into the trap of hyper specialized exercise, correcting movement patterns or setting lofty unattainable goals. In this episode we unpack the physical activity guidelines and how to focus on more consistency and less on doing things perfectly all the time. Learn about the balance of cardiovascular exercise and strength training that are recommended for all adults. Chantal and Kathryn also talk about fitness trackers, mindset around training, and what it's like to be very average, but highly passionate athletes. Chantal is a passionate and innovative public health professional with over 15 years of experience in health promotion, physical activity and chronic disease and injury prevention. She holds a B.Sc. Human Kinetics, B.Ed., and a Master of Health Studies. She currently work as a program manager at a local public health agency overseeing the chronic disease prevention and wellbeing, injury prevention, and health equity programs. To learn more about our upcoming Strength & Conditioning 2.0 Program Click Here! *** To follow Chantal on Instagram click here To follow Kathryn and Mindful Strength on Instagram click here

Today we welcome award winning journalist and life long athlete Christine Yu to talk about the menstrual cycle tracking craze that we have seen in recent years. Christine will walk you through the different phases of the menstrual cycle, some of the physiological changes that happen week to week and why these fluctuations can effect our exercise. She also dives into some myths about cycle tracking and why it's not as simple as giving general guidelines like, high intensity around ovulation and stretching during luteal. At the heart of this episode is the importance of cycle tracking as a way to get to your own own body, your unique rhythms, symptoms, strengths and challenges so you can better support yourself through your ever changing menstrual cycle. To learn more about Christine Yu and her book Up to Speed: The Groundbreaking Science of Women Athletes click here. *** To learn more about Mindful Strength and our online programs click here. Make sure to join our email list to get all our updates! To follow Mindful Strength on YouTube click here.

This week we welcome physiotherapist, educator and researcher, Greg Lehman. Kathryn and Greg tackle a few topics that require a lot of nuance, like, is technique important for preventing injury and spinal flexion across different demographics including people with osteoporosis. Greg shares insights on what we know from the research, and topics where we don't have enough evidence (yet) to make black and white claims. They talk about the importance of strength training, loading gradually over time and actual risk factors in class settings. Greg also answers a couple of listener questions about pain science, anticipating pain, and whether or not pain decreases as damage heals. Kathryn and Chris will do a recap of this episode in the coming weeks to talk about what they learned from this conversation. To learn more about Greg Lehman, his courses and work click here. *** To learn more about Mindful Strength and building strength online with Kathryn, click here! *** Previous episodes with Greg... Click here to listen to Ep 158 Explaining Pain Research, Biomechanics & Strength Click here to listen to one of our first episodes with Greg (2019!) Pain Science and Biomechanics

Our interview with Dr. Stacy Sims was a banger! We got numerous emails and messages from our audience expressing how powerful the conversation was. Kathryn and Chris sat down to recap a handful of the main points that really stood out and give more practical context for those of you wanting to integrate this knowledge further. If you have not yet listened to Ep. 245 go do that now, then come back for this one! To learn more about our upcoming Strength & Conditioning Program beginning April 17th click here. *** For all other Mindful Strength offerings including our membership platform and 1-1 coaching click here.

In this episode Dr. Caitlin Casella and Kathryn talk about what osteoarthritis is, and how you can use progressive exercise to help manage pain, inflammation, and feel more robust in daily life. Most of what we have been taught about osteoarthritis relates to "wear and tear" but as you will learn in this interview, there's so much more to the story. Main points you will learn about... Pain science as it relates to structural changes in joints Knee joints specifically Beginning exercise even when pain is present How gentle aerobic exercise can be a great place to begin, before heading into strength training More on systemic inflammation and it's role in osteoarthritis The low impact craze and why it's essential to gradually progress impact training You can follow Caitlin on Instagram here. Learn more about her work by clicking here. Caitlin Casella is a physical therapist in New York City. After a 14 year career teaching yoga and mentoring yoga teachers, Caitlin transitioned into other systems of holistic movement, somatics, strength and conditioning. Through this evolution, she experienced firsthand how beneficial strength training and cardio conditioning can be—not only on a physical level—but mentally, for emotional stability, pain management, and a confidence boost that extends beyond physical endeavors. *** To learn more about Mindful Strength, our weekly online classes, online strength programs and 1-1 coaching click here! *** If you enjoyed this podcast consider leaving us a review on Apple, or sharing the podcast with friends online. We appreciate your support!