Mindful Strength
Kathryn Bruni-Young grew up in the yoga community and has been teaching for over a decade. Inspired by her own life’s journey and a passion for helping all people feel more capable and confident in their bodies, Kathryn created Mindful Strength, a method that synthesizes mindfulness, strength training, yoga, movement, mobility, and body acceptance, to inform a well-rounded, embodied practice. This podcast is dedicated to sharing knowledge and fostering curiosity. Kathryn's conversations with unique and inspiring guests explore the ever-evolving narratives that are yoga, movement, and health. Join us!
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246: Recapping the Dr. Stacy Sims Interview
04/06/2024
246: Recapping the Dr. Stacy Sims Interview
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 *** For all other Mindful Strength offerings including our membership platform and 1-1 coaching
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245 Dr. Stacy Sims: Strength, Conditioning and Nutrition for Postmenopause
03/18/2024
245 Dr. Stacy Sims: Strength, Conditioning and Nutrition for Postmenopause
Today we welcome one of our favourite researchers, teachers and speakers, Dr. Stacy Sims! In this episode Kathryn and Dr. Sims talk about what makes female physiology so unique and why strength and conditioning are essential for longevity. They tackle popular topics like intermittent fasting, 10,000 steps a day, exercising on an empty stomach and the keto diet. Dr. Sims speaks about the importance of heavy loading and multi-directional impact for muscle and bone health, and why yoga and low impact are not enough. They iron out how much protein women in this stage of life need, how to absorb more water without peeing so often, and much more. It was a huge honour to interview Dr. Sims, Kathryn and the whole team are huge fans of her work. *** STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Dr. Sims has published over , several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS. She also has her own business () where she creates and delivers online learning material focused on women training with their physiology across the lifespan. *** To learn more about how you can work directly, with us we have an upcoming program beginning April 17th on
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244 Dr. Caitlin Casella: Progressive Exercise for Osteoarthritis
03/08/2024
244 Dr. Caitlin Casella: Progressive Exercise for Osteoarthritis
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 . Learn more about 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 *** If you enjoyed this podcast consider leaving us a review on Apple, or sharing the podcast with friends online. We appreciate your support!
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243 Dr. Stephanie Carter Kelley: Holistic Perspectives on Lower Back Pain
02/22/2024
243 Dr. Stephanie Carter Kelley: Holistic Perspectives on Lower Back Pain
Dr. Stephanie Carter Kelley is back on the podcast this time for a conversation about lower back pain, pain science, the multi-factorial nature of pain and how culture deeply effects our pain experiences. Stephanie takes a truly holistic approach to treating pain, as a movement teacher and clinician. This episode will have you reflecting on pain in more nuanced ways and understanding how fear and avoidance influence pain. To listen to Stephanie's first episode on osteoporosis, To learn more about Stephanie's To follow her on Instagram *** To learn more about Mindful Strength and how you can work with Kathryn,
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242 Trina Altman: From bands to barbells, why building strength really matters
02/14/2024
242 Trina Altman: From bands to barbells, why building strength really matters
In this episode Kathryn and Trina talk about shifting from lighter weights and bands to coaching clients using heavy weights and barbells. Both came from yoga/pilates and have been incorporating strength training into their classes and programs for years. They talk about why building strength and progressing to heavier weights is highly beneficial, even if it seems a bit scary at first. Trina also shares about how her training and nutrition have changed through her 50's and into peri menopause. Trina Altman is a movement educator who helps teachers tap into their own brilliance and understand how to break the rules, so they can create new and inventive exercises and classes to meet their students’ needs. Trina is the author of Yoga Deconstructed, a trainer, and the creator of online courses that can be found on her website. To learn more about Trina, her book, courses *** To learn more about Mindful Strength and how to
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241 Dr. Scotty Butcher: Energy Systems, Conditioning & Metabolic Health
09/06/2023
241 Dr. Scotty Butcher: Energy Systems, Conditioning & Metabolic Health
Today we welcome one of Kathryn's mentors, Dr. Scotty Butcher back to the podcast for a conversation about energy systems. Every time you move, your body is using and re-synthesizing energy. Learn where that energy comes from and why high intensity exercise has metabolic and muscle building benefits. Scotty will help you understand aerobic and anaerobic energy systems, balancing strength and conditioning, and what is actually fuelling your training. You will also learn why mid-workout rest breaks are vital to replenish energy in order to feel successful and efficient in exercise. To learn more about Dr. Scotty Butcher To listen to Scotty's first interview ***
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240 Ginny MacColl: Become your strongest self at ANY age
08/29/2023
240 Ginny MacColl: Become your strongest self at ANY age
Ginny MacColl is a competitive swimmer, American Ninja Warrior, and all around incredible athlete. She is famous for learning her first pull-up at age 63 and continues to become the strongest version of herself now, in her 70's. Ginny talks about getting into strength training after retiring and the incredible effects she experienced including reversing osteopenia, developing muscle mass and feeling even more resilient than in her younger years. This podcast will help you remember that it's truly never too late to start. Strength can be built at any age! ***
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240 Jules Mitchell: Adaptations, "over stretching," engaging muscles & spinal flexion
08/27/2023
240 Jules Mitchell: Adaptations, "over stretching," engaging muscles & spinal flexion
Join us in welcoming Jules Mitchell back to the podcast for the fifth time! Time this Kathryn and Jules tackle a few of the most misunderstood topics related to strength and movement. Jules talks about the adaptations needed for strength to be built, and why understanding this piece is vital to success. Kathryn and Jules also discus the topics of over stretching (and why it's not really what we thought it was), engaging muscles during exercise, and the most forbidden movement, loaded spinal flexion. To learn about our new online course called
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239 David Wilson: Possibilities For Movement At Any Age
07/28/2023
239 David Wilson: Possibilities For Movement At Any Age
This week on the podcast we welcome movement teacher and pro-aging educator David Wilson for a conversation on possibilities at every age. David shares insights on the difference between anti-aging and pro-aging, as well as internalized ageism and how these all show up in the movement/exercise space. David also talks about how participants can set goals based on making movement interesting, creative, intriguing and progressive. ***
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238: Kathryn Bruni-Young: Reflections on the last decade of teaching
07/07/2023
238: Kathryn Bruni-Young: Reflections on the last decade of teaching
In this episode Chris interviews Kathryn on how she got into strength training, what the transition out of Ashtanga yoga was like and where things are at today. She talks about the insular nature of her original yoga studio and why she felt it necessary to break the mold in her own classes. Throwback to the days before resistance bands were everywhere! From Ashtanga to competitive lifting Kathryn has experienced over a decade of movement education and helping people at all stages of life. Learn more about Kathryn's journey and why she is so interested in helping people build strength.
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237: 10 Questions with Kathryn and Chris
05/30/2023
237: 10 Questions with Kathryn and Chris
This week on the podcast hear from the dynamic duo behind Mindful Strength in this engaging and personal podcast. Kathryn and Chris tackle 10 intriguing questions that will give you insight into their interests and passions. Find out what they're currently training for, their go-to podcasts, delicious recipes they love to cook, and why they are passionate about supporting small businesses. Don't miss out on this fun and informative opportunity to get to know the team behind Mindful Strength. Have a question or want to reach out? Email us at [email protected]
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236: Kaleen Canevari: Strength, awareness and confidence with Pilates
05/05/2023
236: Kaleen Canevari: Strength, awareness and confidence with Pilates
Today we welcome Kaleen, mechanical engineer, teacher, founder and CEO of Flexia. Kaleen shares her story of transforming her knee pain with exercise which led her to her passion for Pilates, becoming a teacher, and designing an entirely new reformer. Kathryn and Kaleen discus why mainstream fitness can sometimes chew people up and spit them out, and why progressive strengthening is the key to enjoying daily life. *** To learn more about Flexia and the *** To learn more about weekly
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235: Balancing consistency and novelty in your training routine
04/21/2023
235: Balancing consistency and novelty in your training routine
Listener question: I know consistency is important for strength, but I also like to work on new goals and do your different programs. How much novelty can I add to my routine, but still be building strength? In this episode Kathryn and Chris talk about the balance of sticking it out, clarifying your goals, and keeping things novel and fresh. They consider linear programming vs. periodization and why it can be ok to work on one goal for a few months before shifting to another. A few tips are to figure out what the foundation of your practice is, keep that consistent, but have fun with other classes/programs on other days. ***
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234: Shanté Cofield: More confident connection, less chaos. How to use social media for good
04/14/2023
234: Shanté Cofield: More confident connection, less chaos. How to use social media for good
We love Shanté Cofield and everything the Movement Maestro has to offer! In this interview Kathryn and Shanté talked about the benefits and challenges of showing up online, using apps like Instagram for business, and self regulation in the time of tech. If you have been wondering how you can show up online with more confidence, authenticity, less fear or anger this is a great episode. Social media is a great tool, but left unchecked can feel more like chaos than connection. Shanté is also a gifted speaker and someone we really admire. Even if you aren't running an online business this episode is a great listen. Shanté has been on the podcast before (Episode 143). *** ***
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233: Strength Training is Mobility Training
03/23/2023
233: Strength Training is Mobility Training
If you have been taught that strength and mobility are opposites, this is a great podcast to listen to. Strength done properly doesn't limit you mobility. The two can go hand in hand, especially when you consider end range strengthening. Say goodbye to avoiding the end ranges or feeling weak and shaky in deep positions. Capacity can be built in any position, although a bit more challenging in the end ranges, it's a worthwhile endeavour if your goal is a healthy balance. Hypermobile? Feeling really stiff? This is something in this episode for you.
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232: Why a 2-minute rest in the middle of your training can change everything!
03/16/2023
232: Why a 2-minute rest in the middle of your training can change everything!
Most of us think of recovery as something that happens after exercise is over. You have a good meal, get some sleep and voila! When it comes to weight training and building strength (think deadlifts, squats, pull ups, push-ups) resting in the middle of your sessions is absolutely necessary. Your anaerobic energy systems actually require minutes of rest to fully recuperate, which is really different from aerobic energy systems. In this podcast Kathryn and Chris will teach you about rest within the strength practice, and what happens if you don't prioritize this essential element. To learn more about Our next retreat is happening July 20th in Eastern Ontario. Come work with us in person!
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231: Why You Really Need a Strength Program
03/10/2023
231: Why You Really Need a Strength Program
In this episode Kathryn and Chris talk about the benefits of following a strength program, if strength is your goal. Building strength is like baking a cake, unless you are a very experienced baker, it's useful to follow a recipe. Programs are like recipes for strength, and yes, they can be customized. We know so much about human adaptation and programs really help guide us through safe and effective training. Want to join our next program called Handstands and Pistols Club? New to Mindful Strength? We offer 7 free sample classes, and add your name and email when you see the pop-up. Have a question or comment? Email us at [email protected]
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230: "Doesn't that put a lot of load on your back?" Yes! That's why I'm doing it
03/04/2023
230: "Doesn't that put a lot of load on your back?" Yes! That's why I'm doing it
Today Kathryn and Chris talk about why load is love, especially for those areas of the body where issues tend to arise (low back, knees etc...) After posting a deadlift video Kathryn received the question "doesn't that put a lot of load on your back?" to which she responded... YES, that's why I'm doing it. When it comes to safety we are only taught what to avoid, as opposed to what we can do in order to prepare. In this podcast we also talk about pain, and how to build discernment during intense movement. To learn more about our upcoming strength program for (all levels are welcome) To learn more about our weekly
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229: Are you using enough resistance to build strength?
02/24/2023
229: Are you using enough resistance to build strength?
Today Kathryn talks you through the question of how much resistance to use for strength building. Strength training does not just mean doing things that feel hard, it's much more systematic and defined. Simultaneously, not all weighted exercises are strengthening. If you are considering using more (or less) resistance and you want some pointers listen in. Want to come take our Mindful Strength classes and/or programs? If you are loving this show please follow/subscribe for weekly free episodes. To request a topic email [email protected]
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228: The Podcast is BACK! Announcements with Kathryn
02/24/2023
228: The Podcast is BACK! Announcements with Kathryn
We are back after a long break! Our house went under renovation, Kyle is back in school, and after reorganizing most aspects of life, we are back in the zone. Podcasts will be released on Friday's. You can look forward to episodes with Kathryn and Chris, as well as guest interviews. Follow the show to get new free episodes weekly, and don't forget to scroll back through the treasure trove of archives.
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227 Kathryn & Kyle: Accessory exercises and how to use them
09/07/2022
227 Kathryn & Kyle: Accessory exercises and how to use them
Accessory exercises are supportive to your big goals. Want to be able to do a chin-up? Yes, practicing chin-ups are cool, but what's even more useful is assessing which supportive exercises you need more of and building them up. Accessory exercises build up your weaker muscles, ranges, or movements. Kathryn talks about how she started with 3 months of accessory training before graduating to full-body lifts like squats and deadlifts. This type of training transformed her injuries and pain and built her confidence for heavier lifting later to come. *** Want to learn more about strength and how to bring more strength and science to your classes?
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226 Kathryn & Kyle: Bone building with strength and progressive impact
08/30/2022
226 Kathryn & Kyle: Bone building with strength and progressive impact
This podcast is brought to you by Bone Builders, our upcoming 10-week strength progression for building a foundation of strength, and healthy bones. Bone and muscle health can be nurtured at any age. Yes, aging, hormone changes, and natural physical shifts affect our muscles, bones, and connective tissues, but there are things we CAN do. In this podcast, Kathryn and Kyle talk about why it's important to do high(er) impact and strength training, and why progression is the key to safety. They discuss the highly alive and adaptive nature of bones and what bones respond to. Movement for healthy aging is not all about low impact and being careful, it's about challenging yourself and maintaining strength for as long as possible. *** Interested in training with us?
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225 Kathryn & Kyle - Hard vs. Heavy: all movements are good, but they aren't equal.
08/23/2022
225 Kathryn & Kyle - Hard vs. Heavy: all movements are good, but they aren't equal.
In this episode Kathryn and Kyle talk about a movement stimulus being hard vs. heavy, and what the key differences are. Often we believe that anything that feels challenging is making us stronger, but that is not the case. All movements are good, but they are not equal, especially if your goals are strength building, bone, muscle mass, athletics, aging benefits etc... If you feel like you are spinning your wheels, not getting stronger, or getting exhausted by exercise this is a great podcast for you! Want to work with us? Our next 10-week strength program called Bone Builders begins September 20th! *** Are you a teacher wanting to learn more about strength and incorporate these principles into your yoga, pilates, or fitness classes?
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224 Kathryn & Kyle: Rethinking safety, alignment, and mechanical ways of understanding the body
08/16/2022
224 Kathryn & Kyle: Rethinking safety, alignment, and mechanical ways of understanding the body
Kathryn and Kyle talk about the mechanical model and give a few examples of mechanical ideas that negatively affect the ways we move and feel. Mechanical thinking teaches us that load is something that breaks us down, that safety is nurtured through avoidance, and that alignment is to be perfect. We believe that safety is built through gradual and meaningful exposure and that resistance has the capacity to build us up (not just wear us down). Kathryn also explains why she rarely assesses alignment, and rather is more interested in capacity, especially with beginners. This podcast will give you major food for thought! Like our style and want to build your own Mindful Strength with us? *** If you love this podcast please consider leaving us a review wherever you are listening, and sharing this episode with your friends. This podcast will remain free for all, and we appreciate all your support!
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223 Kathryn & Kyle: Rebuilding your strength after time away, injury, or life changes
08/10/2022
223 Kathryn & Kyle: Rebuilding your strength after time away, injury, or life changes
Kathryn and Kyle share how they have both gotten back into structured strength training after time off for various reasons. They share tips on how to get back in the swing without overdoing it, and how to structure your own strength practice. Other topics include super sets, the foundation movements of strength, and how many minutes it takes to get a good session in. Bone Builders, taught by Kathryn and Kyle will teach the foundation movements of strength training, plus how to progress to heavier weights over time. Bone health depends on consistent and progressive training, that's what this program is all about.
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222 Adam McAtee: Applying Strength & Motor Learning Research to Pilates and Yoga
06/20/2022
222 Adam McAtee: Applying Strength & Motor Learning Research to Pilates and Yoga
Adam and Kathryn talk about Pilates, yoga, and how we can integrate current evidence into the practices we love without throwing the baby out with the bath water. Adam is on his way to becoming a physical therapist and along the path has incorporated heavy weights into his long-time Pilates career. They also talk about motor learning and how we can cue our clients to be as successful as possible during exercise. ___ If this conversation excites you about the Mindful Strength Teacher's Immersion 2.0. Early bird ends July 1st. This 3-month continuing education course for yoga, pilates and fitness teachers begins in October. ___ Adam lives in Long Beach, California and has been teaching Pilates since 2009. He is an internationally recognized Pilates teacher trainer for Breathe Education, holds a Bachelors of Science in Exercise Science and is currently studying Physical Therapy at the University of St. Augustine for Health Sciences. Adam is the founder of various live online workshops such as “Motor Learning Strategies” & “Pain Science & Pilates
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221 Jules Mitchell: The Biomechanics of Strength Building
06/04/2022
221 Jules Mitchell: The Biomechanics of Strength Building
In this episode, Kathryn and Jules talk about what strength training is (and what it isn't), strength training vs. general fitness, basic biomechanics, the practicality of learning anatomy and making sense of the research. If you are endlessly curious about exercise science and it's application to moving and teaching, Jules' insights into biomechanics and tissue adaptation will both excite and challenge the way you understand the body. ___ We are incredibly excited that Jules is coming to guest teach at the Mindful Strength Teacher's Immersion 2.0 starting in October 2022. Early bird pricing ends July 1st! ___ Jules Mitchell MS, CMT, ERYT500 is a Las Vegas based yoga teacher, educator, and massage therapist. Her unique approach incorporates her extensive study in biomechanics with the modern application of yoga asana to help teachers develop their craft and empower them with education. Jules is the author of Yoga Biomechanics: Stretching Redefined. She is also adjunct faculty at Arizona State University where she serves as the yoga consultant for various research studies.
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220 Nada Hassan: Strength Training as Rehab
05/25/2022
220 Nada Hassan: Strength Training as Rehab
In this episode, Kathryn and Nada talk about why strength training is so useful in rehab. Often people assume that strength training means competing or huge feats. In reality, capacity-building strategies (strength training) can help people progress from pain and injuries and help them get back to the activities they love. If you loved this episode and you have more questions to ask, sign up for Nada's webinar on June 15th hosted by Kathryn. _____ Nada Hassan is a physical therapy resident working at a movement and education-based physiotherapy clinic “The Movement”. She is also a Crossfit enthusiast, Olympic weightlifting lover, and world record holder in powerlifting. Nada's main focus is to keep lifters lifting by providing them with movement options, addressing primary issues instead of just tackling pain, keeping training/rehab fun, and changing the perception of what rehab really is and can be. To learn more about Nada _____ Are you a yoga teacher who is STILL trying to get your classes or courses online? Offering Tree is here to help! Offering Tree is an all-in-one platform that includes unlimited video, appointments, workshops, emails, and everything you need to get online fast.
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219 Darcie Clark: Adaptive Movement and Chair Yoga
05/13/2022
219 Darcie Clark: Adaptive Movement and Chair Yoga
Darcie and Kathryn talk about adaptive movement, non-dogmatic approaches for all abilities, and chair yoga. Chair yoga is more than using a chair for conventional poses. Creating an accessible class requires teachers to re-imagine the practice and truly learn to meet participants where they are. Darcie offers wisdom from over 15 years working with all levels of practitioners and training teachers. _____ Darcie Clark has been a leader in Adaptive Yoga since 2006. Specializing in making the yoga practice accessible to people of all ages, body types, and abilities, she’s taught yoga in community centres, retirement homes, and workplaces. For over 15 years, Darcie has worked with and learned from a range of private clients, some of whom have chronic health issues, movement restrictions, and use a wheelchair. In November 2020 Darcie began offering her course Adaptive Yoga: How to Teach Chair Yoga online to yoga and movement teachers. _____ Darcie and other teachers are using Offering Tree to get their classes, workshops, and trainings online, easily and affordably. Don't get stuck using multiple platforms (with multiple expenses). Offering Tree is the all-in-one solution you have been searching for. _____ Interested in our Summer Retreat? Come and spend 4 days in the beautiful countryside with our team. The Summer Retreat is limited to only 10 participants and only a few spots remain.
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218 Dr Lisa Folden: Body Positive Physical Therapy & Health Coaching
04/29/2022
218 Dr Lisa Folden: Body Positive Physical Therapy & Health Coaching
Today's episode is all about a weight-neutral approach to physical therapy and healthcare. Lisa and Kathryn discuss all the insidious ways diet culture has made its way into healthcare and how we can provide better care to people across the size spectrum. They also touch on how humans are always adaptive, at any size, and blaming weight for pain and injury is never the answer. ___ Dr. Lisa N. Folden is a licensed physical therapist, mom-focused health coach and the owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte, NC. ___ Our Sponsor Offering Tree Are you a yoga teacher who has been procrastinating getting your classes, courses, and memberships online? You need to check out Offering Tree. Offering Tree is your one-stop shop online platform, try it for free at ___ Join our online classes The Mindful Strength Membership is the best way to start building strength at home. Our classes are progressive and whole-human focused. We make getting strong fun. To take a peek at our class library and
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