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Best Exercises for Runners with Chris Johnson Copy

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Bringing this back because the “what exercises should I actually be doing?” question never gets old. Johnson cuts through the noise on rehab and strength work for runners — the movements that move the needle versus the filler. Practical, specific, and easy to act on this week.

Today I speak with Chris Johnson, physical therapist, coach, author, teacher, consultant, and multiple-time Kona qualifier. He is also the creator of The Run Well, an online membership platform and community with a mission to fast-track clinicians, coaches, and trainers, who are looking to specialize in working with runners. Chris’ aim is to be a resource for athletes who are passionate about running and triathlon.

Chris and I talk about many facets recovery from injuries, coming back to running postpartum, and some of the most important exercises you can do, PERIOD! 

We  talk about:

-the love of running

-exercises for runners

-utilizing the power of walking

-slowing down movements to evaluate

-altered movement patterns from injuries

-figuring out what’s heavy enough

-using fundamental movements

-hitting benchmarks before returning to running 

-similarities in returning to run after injury and postpartum

Time Stamps

1:00 introduction

3:55 mistakes everyday runners make

7:40 providing exercises to runners

13:30 moving past the fear of old injuries

17:34 demystifying injury recovery

20:30 figuring out the right weight

27:40 top exercise recommendations

37:00 differences between working with men and women 

44:35 Run Well Program 

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CHRIS

IG: https://www.instagram.com/chrisjohnsonthept/

Website: https://chrisjohnsonpt.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

DR. TRICIA DENARDIS- Push ups, Pull ups & ultra running as a mom of 3

DR. TRICIA DENARDIS- Push ups, Pull ups & ultra running as a mom of 3

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On today’s episode, I speak with Dr. Tricia DeNardis, a physical therapist, pregnancy & postpartum exercise specialist and mom of three. She creates personalized exercise programs for pregnant and postpartum women. Tricia shares her journey pelvic floor physical therapy and how becoming a mother instigated her desire to help other moms.

We Talk About:

-day in the life with three kids

-“non-compliance” with clients

-returning to work challenges for moms

-overcoming mom guilt

-balance doesn’t exist

-adding in impact

-doing workouts you enjoy

Time Stamps

1:00 Introduction

7:10 shifting to pelvic health

12:30 exercising around your kids’ schedules

18:45 meeting moms where there are at

23:49 switching “hats”

28:18 finding workouts you love

34:05 setting easy habits and workouts you enjoy

39:30 training for an ultra marathon 

44:30 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH TRICIA

IG: https://www.instagram.com/burpeesandburpcloths/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

SARA PERELMUTER- Genitourinary Syndrome of Lactation

SARA PERELMUTER- Genitourinary Syndrome of Lactation

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On today’s episode, I speak with Sara Perelmuter, a medical student and future OBGYN who is already innovating the field of sexual medicine. Our conversation today focuses on Genitourinary Syndrome of Lactation. She has over 7 scientifically peer reviewed publications and is the president of the Sexual Medicine Research Team. Sara went through her own journey struggling with pelvic pain during penetrative intercourse, and was diagnosed with hypertonic overactive pelvic floor muscle dysfunction. Her experience with medical gaslighting and dismissal of women’s pain, paired with her feminist values and interest in physiology motivated her to pursue a career dedicated to improving women’s sexual health. Sara believes education, accessibility, and awareness are vital to break the barriers and help empower women to take control over their own bodies.

We Talk About:

-what we know about estrogen

-research around “reproductive organs”

-painful intercourse

-changing the curriculum of medical school

-different times of hormone fluctuations

-how to talk to your provider

-collaborative care

Time Stamps

1:00 Introduction

4:00 explaining ME/CFS

9:15 crossover of symptoms

14:55 starting with treatment

20:00 COVID and Long COVID recovery

27:20 where to start with treatment

32:30 listening to your body

37:49 where to look for help

41:44 hope for the future

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH SARA

IG: https://www.instagram.com/sara.perelmuter/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

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DR. TODD DAVENPORT- Post Exercise & Chronic Fatigue

DR. TODD DAVENPORT-  Post Exercise & Chronic Fatigue

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On today’s episode, I speak with Dr. Todd Davenport, professor and Chair in the Department of Physical Therapy at University of the Pacific in Stockton, California. He is a scientific advisor to the Workwell Foundation and Chair of Long Covid Physio. His research involves why some people don’t get better following an illness. We also discuss how chronic fatigue and chronic pain affect the pelvic floor.

We Talk About:

-safe return to exercise for people after a COVID infection

-how to recognize when working out isn’t working out

-where to seek help and how to ask for it

-chronic fatigue explained

-responding to exertion

-when less is more

-relationship of ME and long COVID

-struggles athletes face with providers

Time Stamps

1:00 Introduction

4:00 explaining ME/CFS

9:15 crossover of symptoms

14:55 starting with treatment

20:00 COVID and Long COVID recovery

27:20 where to start with treatment

32:30 listening to your body

37:49 where to look for help

41:44 hope for the future

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH TODD

Twitter: @sunsopeningband

University (day job): www.pacific.edu/dpt

Workwell Foundation (scientific consulting): https://workwellfoundation.org/

Workwell Health (clinical practice): https://wwhealth.co/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

DR. RACHEL TINIUS- Researching Exercise in Pregnancy in Underserved Communities

DR. RACHEL TINIUS- Exercise in Pregnancy & Underserved Communities

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On today’s episode, I speak with Dr. Rachel Tinius, an Associate Professor at Western Kentucky University in Bowling Green, Kentucky. She has studied the many effects of exercise during pregnancy on maternal and infant outcomes, as well as designed community-based interventions for pregnant and postpartum women, particularly in marginalized populations. Her research has led her down the path of innovation as she discovered a need for evidence-based exercise interventions among pregnant and postpartum women. Because of this, she has developed a mobile app, BumptUp®, and started a company, BumptUp Labs, with the mission to bring trustworthy physical activity guidance to all women during and after pregnancy.

We Talk About:

-reasons for inactivity in pregnancy

-creating BumptUp

-changing guidelines over the years

-reaching underserved communities

-the power of an app

-activity affecting pregnancy outcomes

-pregnancy as a time for new habits

Time Stamps

1:00 Introduction

5:35 inactivity in pregnancy

8:17 creating BumptUp

12:45 what makes BumptUp special

16:45 pilot study

20:20 meeting people where they are

23:54 her experiences with pregnancy

27:35 influences of parents on activity

34:00 empowering moms in pregnancy

38:10 thinking ahead to menopause

42:52 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH RACHEL

IG: https://www.instagram.com/bumptuplabs/

Website: bumptupapp.com

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

MARGIE DAVENPORT- Pregnancy:Postpartum Exercise research update

MARGIE DAVENPORT- Pregnancy/Postpartum Exercise research update

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Today I speak with Margie Davenport, an Associate Professor, Faculty of Kinesiology, Sport, and Recreation in the University of Alberta. She also currently holds the Christenson Professorship in Active Healthy Living (2020-2025). As a former national team athlete, her recent work has examined elite sport participation during pregnancy, and return to sport following delivery. This line of research aims to develop more inclusive exercise guidelines and policies for elite pregnant/postpartum athletes.

Her principal research interest is the investigation of maternal-fetal health outcomes, and an exploration of the preventative role of exercise and/or lifestyle interventions in the development of chronic disease.  She led the development of the SOGC/CSEP 2019 Canadian Guideline for Physical Activity throughout Pregnancy, and the upcoming Canadian Guideline for Postpartum Activity. 

We  talk about:

-different types of exercise during pregnancy

-birth injuries

-energy deficiency during low estrogen times

-when to talk about research

-peer reviewed research explained

-gap between postpartum and perimenopause

-load in exercise

-upcoming Canadian guidelines

Time Stamps

1:00 introduction

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH MARGIE

IG: https://www.instagram.com/exerciseandpregnancy/

Twitter: https://twitter.com/ExercisePreg

Website: exerciseandpregnancy.ca

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

LISA RYAN- Tummy Tuck Rehab

Lisa Ryan- Tummy Tuck Rehab

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Today I am speaking with Lisa Ryan, a former high school English teacher who completely changed her career after the birth of her children. Before having children, she was a competitive CrossFit athlete who then struggled postpartum with diastasis recti. Because of her experience, she became a coach to help women avoid experiences like hers. We hear about her coming to terms with getting a tummy tuck to fix her diastasis recti and how she was completely open about her experience leading up to it. With the perspective she gained with her experience, Lisa is able to empathize with so many women.

Lisa is so open about her experience getting surgery and how she’s dealt with it as an athlete. You don’t want to miss this episode!

We talk about: 

-tummy tucks and diastasis repair

-sharing her journey

-knowing when to have surgery

-different types of surgery

-expectations after surgery

-pros and cons of surgery

-setting PRs after tummy tuck

Time Stamps

1:00 Introduction

2:58 working out through significant diastasis

7:30 trying to find answers for DR

14:14 sharing her story and helping others

16:19 deciding to have surgery

23:50 collaborating with doctors  

30:27 immediately after surgery

40:00 hitting PRs in your 40’s

42:28 Tummy Tuck Rehab

50:00 Questions to ask yourself

55:21 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH LISA

IG: https://www.instagram.com/lisa.marie.ryan/

IG: https://www.instagram.com/lisa.marie.ryan/
Website: https://www.instagram.com/tummytuckrehab/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

RESHMA RATHOD- Postpartum Return to Tennis

RESHMA RATHOD- Postpartum Return to Tennis

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Today I am speaking with Reshma Rathod, co-founded of Restore Motion, a physical therapy practice in Rockville MD, in 2004. She has been Primary Health Care Provider for the Women’s Tennis Association (WTA) since 2007, and is also a member of the Hologic WTA Women’s Health Task Force. Rashma has a passion for women’s health and understands the profound need for a women-focused, compassionate physical therapy practice that could support the female leaders who make our communities prosper.

She is excited to share her passion, knowledge, and advocacy with a global audience and is determined to bring the topic of women’s health to life.

We talk about: 

-the mashup between ortho and pelvic health

-tennis and pelvic health 

-tennis after pregnancy

-elite athletes returning to sport after pregnancy

-breast mechanics & mobility

-issues caused by high tone

-changing the conversation

Time Stamps

1:00 Introduction

4:30 the roll of pelvic floor in ortho cases

8:45 working with the Women’s Tennis Association 

11:30 transitioning into motherhood

19:35 returning to tennis postpartum

28:28 changing mechanics and pelvic floor symptoms

32:35 reteaching coordination

34:50 young athletes in tennis

36:20 high tone issues

40:58 Resume’s pregnancy/postpartum experience

45:00 the evolution of pelvic health

50:23 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH RESHMA

Instagram: https://www.instagram.com/restoremotion/

Website: https://restoremotion.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

BRIANNA BATTLES- 10 years of Pregnancy:Postpartum Change

BRIANNA BATTLES- 10 years of Pregnancy/Postpartum Change

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Today I am speaking with Brianna Battles, the Founder of Pregnancy and Postpartum Athleticism. She teaches fitness coaches and practitioners how to understand the needs of their pregnant and postpartum clients (and sometimes their own bodies) so they can go out and be the expert in their community. As a strength and conditioning coach, she realized there was a need for more resources for pregnant and postpartum athletes. She believes the biggest impact can be had when coaches are trained how to help moms regain their athleticism and is doing that through her coaching certification. 

We talk about: 

-changes in athletics in the last 10 years

-no guarantees in pregnancy

-overcoming birth trauma

-expanding access to information

-coaching is creative

-pushing for answer 

-a lifetime of athleticism

-different isn’t bad

-P&P, A Combat

Time Stamps

1:00 Introduction

2:32 expectations versus reality

10:15 finding athleticism at any age

13:20 conflicting information internationally

15:20 lock of education in progressing exercises

20:40 adaptable discipline

22:45 shifting mentality of the public

27:10 asking why and pushing boundaries

30:06 passing on information from stage to stage

32:40 movement between postpartum and menopause

44:05 biggest opportunities for change

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH BRIANNA

Instagram: https://www.instagram.com/brianna.battles/

Instagram: https://www.instagram.com/pregnant.postpartum.athlete/

Website: https://www.briannabattles.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

https://youtu.be/JxiqWVumuVw

Best Exercises for Runners with Chris Johnson

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Today I speak with Chris Johnson, physical therapist, coach, author, teacher, consultant, and multiple-time Kona qualifier. He is also the creator of The Run Well, an online membership platform and community with a mission to fast-track clinicians, coaches, and trainers, who are looking to specialize in working with runners. Chris’ aim is to be a resource for athletes who are passionate about running and triathlon.

Chris and I talk about many facets recovery from injuries, coming back to running postpartum, and some of the most important exercises you can do, PERIOD! 

We  talk about:

-the love of running

-exercises for runners

-utilizing the power of walking

-slowing down movements to evaluate

-altered movement patterns from injuries

-figuring out what’s heavy enough

-using fundamental movements

-hitting benchmarks before returning to running 

-similarities in returning to run after injury and postpartum

Time Stamps

1:00 introduction

3:55 mistakes everyday runners make

7:40 providing exercises to runners

13:30 moving past the fear of old injuries

17:34 demystifying injury recovery

20:30 figuring out the right weight

27:40 top exercise recommendations

37:00 differences between working with men and women 

44:35 Run Well Program 

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH CHRIS

IG: https://www.instagram.com/chrisjohnsonthept/

Website: https://chrisjohnsonpt.com/

The Active Mom Postpartum Podcast is A Real Moms’ Guide to Postpartum for active moms & the postpartum professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and postpartum professionals from all aspects of the industry.

If you’re like me, you don’t have a lot of free time (heck, you’re probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 start rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Listen on Buzzsprout:

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