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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:

https://youtu.be/XVQSkiAusDA

Postpartum Advocacy & Representation with Surabhi Veitch

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Today I speak with Surabhi Veitch, the owner of The Passionate Physio, a Registered Physiotherapist, a Pregnancy & Postpartum Athleticism Coach, and a mom to 2 incredible humans. Surabhi is passionate about breaking the status quo on what it means to be a mom. She believes that motherhood doesn’t have to mean sacrificing who you are. As a cyclist, skier, dancer and climber, she loves helping moms get back to feeling active, strong, confident and secure in their bodies. She offers her signature small-group Postpartum Return to Exercise Program (PREP), and her BASE Fitness Membership to help busy moms gain strength and mobility with quick & effective home workouts. She also offers 1:1 online Physiotherapy and Fitness Coaching to help people navigate symptoms like leaks, prolapse and aches. 

Surabhi tells us of how she switched from orthopedics into pelvic health after the experience she had after her daughter was born. She wanted to help other moms avoid the loss of identity as an athlete she experienced and to get back to their sports in the 4th trimester. 

 Surabhi and I get into the nitty gritty of motherhood and what she is doing to change the conversation on self-care. I can’t wait for you to hear this episode!

We  talk about:

-Surabhi’s journey to postpartum advocacy

-bounceback culture and all-or-nothing mindset

-focus on functional, achievable & realistic fitness for new moms

-specific struggles of the recreational athlete

-getting support early

-getting to know moms to really help them

-working as woman of color as a physio 

-the self-care revolution 

Time Stamps

1:00 introduction

3:27 losing moms in the 4th trimester

12:00 working with reality of schedules

15:47 working in postpartum advocacy

18:40 working as a woman of color

27:20 the stereotypical mom and self-care

35:20 done is better than perfect 

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH SURABHI

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

Podcast: https://www.thepassionatephysio.ca/podcast

Website: https://www.thepassionatephysio.ca/

Free Resources – Guides to Pregnancy & Postpartum Fitness, Stop Leaking, Body Image: https://www.thepassionatephysio.ca/workshops-free-resources

Waitlist for Postpartum Return to Exercise Program (PREP) – an 8-week program to help new moms transition from rehab to fitness: https://www.thepassionatephysio.ca/prep-waitlist

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:

Exercise in Pregnancy Research with Margie Davenport

Exercise in Pregnancy Research with Margie Davenport

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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 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. 

Margie gives us valuable insight into the most up to date research and where it’s pointing for the future!

We  talk about:

-working with elite athletes during pregnancy and postpartum

-changes in recommendations over the years

-discussion of 2019 Canadian guidelines

-questionnaire for pregnancy women

-Olympic lifting during pregnancy

-clinicians and researchers collaborating 

-social media and getting advice

-benefits of exercise during pregnancy

-pushing the boundaries

Time Stamps

1:00 introduction

4:01 common barriers with conducting research with pregnant women

9:35 feedback from Canadian guidelines

17:15 collaboration between clinicians and researchers

23:00 big things moms and clinicians need to know

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

Questionnaire:  https://csep.ca/2021/05/27/get-active-questionnaire-for-pregnancy/

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!!!!)

Watch Episode on YouTube:

Listen on Buzzsprout:

Lifting & Pelvic Floor with Alexis Morgan & Christina Prevett

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Today I speak with physical therapists Alexis Morgan and Christina Prevent. Both are physical therapists that work with postpartum women and female athletes. Both women are barbell athletes themselves. They help female athletes maximize fitness potential with online programming for pregnant & postpartum CrossFitters & weightlifters. They also teach other rehab pros to do the same. Through their respective companies, they are leading the charge to teach and inform moms and pros, alike that women can come back to the barbell postpartum and be even stronger! We talk about using the research to inform our practice instead of letting the research limit what we do, and why the line is so fine. 

We dispel common myths and set the record straight on the what is really possible for female athletes postpartum!

We  talk about:

-why they work with female athletes

-to Valsalva or not during pregnancy and postpartum

-reframing return to sport

-new ideas surrounding the research

-integrate pelvic health with other modalities

-“momming” requires fitness

-bracing and weightlifting belts

Time Stamps

1:00 introduction

6:42 misconceptions moms have about returning to sport

10:30 misconceptions clinicians have

18:40 when to follow the research

25:00 integrating pelvic health with other modalities

35:20 what being active postpartum means

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH CHRISTINA & ALEXIS

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

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

Barbell Mamas: https://www.instagram.com/thebarbellmamas/

Website: https://thebarbellmamas.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!!!!)

Watch Episode on YouTube:

Listen on Buzzsprout:

Postpartum Core with Hawt Pilates Founder, Dr. Megan Brown

Postpartum Core with Hawt Pilates Founder, Dr. Megan Brown

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Today I speak with Megan Bellamy Brown, an experienced Physical Therapist with a focus on Pilates for rehabilitation. She specializes in Prenatal/Postpartum and Neurology (including stroke, MS, Parkinson’s, brain injury). Megan also leads exuberant group Pilates mat classes, including Prenatal Pilates, Therapeutic Pilates, Restorative Pilates, Mommy & Me (postpartum), Pilates Boot Camp, and HAWT Pilates – a special method she developed and has turned into a teaching training course.    

Megan is co-founder of Mind the Mat, a successful and profitable Pilates and yoga studio in Alexandria,VA with a second location in Arlington, VA. She has created specialized Pilates and yoga programs for niche markets and co-developed successful, popular and well-reviewed Yoga Teacher Training program recognized by Yoga Alliance.

We  talk about:

-Megan’s postpartum experience

-origin story of Mind the Mat

-the power of repeating yourself

-changes for online classes

-unexpected postpartum challenges with exercise

-what happens in the 6 week postpartum visit

-seeing a PT before you think need it

-doing what makes you feel good

Time Stamps

1:00 the beginnings of Mind the Mat

11:40 barriers moms face postpartum

19:20 how the pandemic reshaped the community

29:58 the reality of working online

34:00 getting REAL support postpartum and not vague advice

36:33 how providers can help moms get back to activity

49:50 what being active postpartum means

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH MEGAN

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

Website: https://www.drmeganbrownpt.com/

Pilates: https://www.mindthemat.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!!!!)

Watch Episode on YouTube:

https://youtu.be/3UHZr_zBJsQ

Listen on Buzzsprout:

The Key to Postpartum Fitness with Mike & Brittney Savitch of The Conditioning Room

The Key to Postpartum Fitness with Mike & Brittney Savitch of The Conditioning Room

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Today I speak with Mike and Brittney Savitch, owners and co-founders of The Conditioning Room, located in Arlington, Virginia. The mission of the Conditioning Room is to help people create healthy, sustainable habits to become their strongest version. Mike grew up in the Virgin Islands and competed in the 2002 Winter Olympics on the bobsled team. He has been involved in personal and athletic training for over 20 years. Brittney came from the world of dance performance and instruction. She has spent her time since involve with personal and group training. 

Brittney and Mike share their experience working with moms and talks about the common issues they see. We talk about their approach to postpartum programming and how they encourage moms to lift heavy and try new things. The mental aspect of fitness, especially postpartum, is so frequently overlooked. You don’t want to miss what they have to say! 

We  talk about:

-importance of mental strength 

-difference between Mike and Brittney’s mental game. 

-background in fitness

-Brittney’s experience with pregnancy and postpartum 

-the why behind the stimulus  

-dad’s “postpartum” experience

Time Stamps

1:00 introduction

3:52 experience working with moms

8:45 setting up postpartum programming

13:05 navigating parenting, fitness, and owning a gym

20:40 fatherhood “postpartum” 

CONNECT WITH CARRIE

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

Website: https://carriepagliano.com

CONNECT WITH MIKE & BRITTNEY

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

Website: https://theconditioningroom.fit/

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!!!!)

Watch Episode on YouTube:

Listen on Buzzsprout: