Back to Body Basics

Episode 13: What the Foot!? Everything You Need to Know About Foot Health and Function.

Question 1: Christina tell us a little bit about your PT journey and why you chose to focus on foot health as a niche? It all started when my Mom showed me a segment from Dr Oz she thought I’d like.  Sue Hitzmann from MELT Method was on. I loved her books on foot health and biomechanics. Started wearing barefoot shoes. This led me to Yoga Tune UP, NKT, ID & finally Anatomy in Motion.  Once I learned AiM that was it for me…I’m hooked & getting better results for myself & clients since I’ve been implementing this method.  Based on the mechanics of our walking pattern. Question 2: What is the most common pattern or injury you see in your practice? How do you treat it? I attract a lot of people with general foot pain, plantar fasciitis, ankle pain, toe pain.  And the causes are not always the same.  Someone can have high arched feet, flat feet or medium arched feet - I have to evaluate them and look at their whole body to figure out what the biggest contributors are. Question 3: The significance of the big toe? And foot health in general. How can we as movers and providers help our pt.’s feet stay mobile and how as professionals can we ensure we include feet into our evaluations? I do recommend learning a few quick functional foot tests you can do on your patients to screen them for foot issues.  The big toe can really limit our propulsion because we need 60 degrees of extension for a good “push off” / windlass mechanism.  Question 4: How do you in your practice perform a foot assessment/gait assessment? And what specific things are you looking for? There are 3 main tests I use for feet:  tripod test, big toe test and pronation test. These test give me tons of helpful info about foot function. I look for:  bearing weight through wide stable tripod, foot shape changing from high to low arched, big toe extending to 60, foot getting wider/flatter/longer as person bends knee & puts weight on it (shock absorption and loading the rubber band).  My gait assessment is done with video- I put it on slow motion and step by step look for the movements that should be happening, compare sides, etc. you can get a lot of clues about the movements they cannot do well in gait by taking them through a series of movements at the skull, rib cage and pelvis. Question 5: Are bunions genetic? Not in most cases, I think it’s about 3% that might be genetic. Sometimes it’s shoes but often someone has a bunion on one side so I think of foot mechanics and walking mechanics as the biggest factors. Question 6: Can you explain your optimal foot health program or HEP for “happy feet” I’m a big fan of using AiM foot wedges.  They help you keep your tripod grounded as you make the 2 foot shapes and 2 leg shapes we need for fluid walking pattern. Then you connect those foot and leg shapes to whole body shapes related to gait. Question 7: The foot's impact with preventing falls? Feet sense the ground beneath us, help us react from the ground up.  If our feet are like stiff blocks then we have a much more limited way of interacting with and responding to the ground. Question 8: What kind of footwear do you recommend to your clients? If they feel good barefoot then barefoot shoes as tolerated. Sometimes I recommend a transitional shoe such as Altra to give them cushioning but allow more natural movement. Some do benefit from some support and some benefit from an elevated heel if they have a stiff ankle.  Question 9: Where can we find you? @foundationsptofwny on IG and FB/ Free FB  group Healthy Feet, Healthy Body/www.FoundationsPTWNY.com [http://www.foundationsptwny.com] Question 10: Any special offers or upcoming events? 5 week series of Movement Foundations classes with FB group coming up Oct 7th Code : BODYBASICS register at foundationsptwny.com Chrisitna’s free virtual consult link: http://equipt360.comwidget/bookings/coaching-consult-christina [http://equipt360.comwidget/bookings/coaching-consult-christina] Question 11: What does back to body basics mean to you? App mentioned in episode -Onform

Episode 12: Understanding The Importance of Community Building, Booty Building, and Implementing Strength Training for Healthy Aging & Physique with Holly Cleckler DPT

Holly’s Background: Holly has a Bachelor of Science in Kinesiology from the University of Michigan and a Doctorate of Physical Therapy from the University of Miami, movement has been her passion and profession for years. She’s also a Certified Strength and Conditioning Specialist, Certified in Prenatal and Postpartum Corrective Exercise, and a Registered Yoga Teacher (RYT-200 Hr). Her diverse training background allows her to approach fitness from multiple angles, ensuring a comprehensive and effective approach. Holly’s Approach: Having personally experienced the frustrations of ineffective exercise routines, Holly has dedicated herself to mastering programming that delivers results. With a focus on empowering both men and women through weightlifting, she believe’s in the preventative power of movement for health and longevity and states, it's our responsibility to prioritize movement as a daily part of our life. She firmly believes that lifting weights is not only key for aging well, fat loss and physique transformation but also crucial for safely navigating pregnancy and motherhood. Why Now? In today's fast-paced world, prioritizing one’s health is more crucial than ever. A consistent movement routine not only enhances physical well-being but also builds resilience against injury, aches, and pains that can creep up with age. She acknowledges that after 30, we start losing muscle mass at an accelerated rate. That's why she’s so passionate about empowering people through weightlifting, debunking myths, and guiding them towards tangible results. Holly’s Mission: Holly is committed to helping people move mindfully and strategically, ensuring they reach their goals safely and effectively. By prioritizing weightlifting with corrective exercise and offering tailored guidance, her aim is to empower people to unlock their full potential, both in fitness and in life. Disclaimer: the information discussed in the episode is not medical advice and should not replace your current regime. Please consult with your medical provider before making any lifestyle, movement, or diet changes. Where can we find you? * Dochollyfit and musclemamiis Any special offers or upcoming events? * Online muscle mamiis: anyone can follow our programming and the app for $30/month! *Correction to CSCS mentioned within the episode is Certified Strength and Conditioning Specialist

Episode 11: Doula or Dontcha? The Positive Benefits of Incorporating a Doula as Part of Your Birth

Episode 11 ft. Gail Toupin of Rooted Doula- Bio: A little bit about our guest …Gail is the founder of Rooted Doula LLC and lover of all things birth.  She’s passionate about life and attribute’s her passion for birth, motherhood, and the beauty of the family to her Catholic faith. A few years ago, she was on the path to becoming a physical therapist but felt God nudging her in a different direction. She withdrew her acceptance to physical therapy school without any plans for her future career. A few months later, a close friend of hers suggested she look into becoming a doula, and after much research and prayer, she fell in love with the profession and started her own doula business-Rooted Doula. Outside of doula-ing, Gail is a fur mom to her sweet and social cat, Harley. She’s also a Godmother to her beautiful niece, Emma, and an aunt to her favorite dog in the world, Kylo. When she’s not supporting families as a doula, you can find her singing, listening to podcasts, engaging in my church community, getting coffee with friends or family, or spending time at her family's cottage in Au Gres, MI. She loves to stay active - kickboxing, yoga, and running are her favorites. She is also a proud alum of the University of Michigan... Go Blue! Gail is also a certified health coach, and she’s currently pursuing full accreditation for becoming a Doula with DONA International :) It was my pleasure of speaking with and hearing the passion behind Gail’s mission and her love of helping others during our episode! Let’s give a warm welcome to Gail Toupin with Rooted Doula. Disclaimer: the information discussed in the episode is not medical advice and should not replace your current regime. Please consult with your medical provider before making any lifestyle, movement, or diet changes. Question 1: Tell us a little bit about your journey into becoming a doula provider? And can you define what a doula is or does? Question 2: Why did you want to start your own practice as a doula? And can you tell us your mission/vision for rooted-doula?! Question 3: Describe your services as a lactation and birth doula support? Are these roles specific to you or are there other services or niches other doulas provide? Question 4: What is the difference between a doula and midwife? Question 5: What are some things first time doula users should know?   Question 6: What advice would you give to first time mommas?  Question 7:How have you as a doula been received by other healthcare providers? Any tensions?  Question 8:  What in your opinion are moms' biggest fears when entering the postpartum period? Question 9: Where can we find you? rooted-doula.com  & IG @gailtoupin Question 10: Any special offers or upcoming events? Question 11: What does back to body basics mean to you?

Episode 10- Hormones, Gut , & Thyroid Health: The Tests Your Doctor Probably Isn’t Doing!

Intro Jaclyn Shedden is a nurse practitioner and owner of Blue Skye Health & Wellness in Tampa, FL. She specializes in hormone, thyroid and gut health. She has been in the nursing profession since 2004 and loves using a functional medicine approach to help empower and educate her patients. She is wife and mother to two beautiful girls who are 5 and 15 months and her 10 year old maltese Willow. Let’s give a warm welcome to Jaclyn of Blue Skye Health. Disclaimer: the information discussed in the episode is not medical advice and should not replace your current regime. Please consult with your medical provider before making any lifestyle, movement, or diet changes. Ice breaker: Have you ever performed in a talent show? If so, what was your talent? Question 1: Tell us a little bit about your journey into nursing and healthcare. Question 2: Why did you want to start your own practice and Tell us your mission/vision for BlueSkye Health! Question 3: The importance of hormones and gut health? What is leaky gut and it’s symptoms? and how do you help patients with this syndrome? Question 4: Can you give us a Spark notes version of our thyroid and what warning signs or symptoms we may experience if it’s not functioning properly? Question 5: Can you talk to us about what your typical complaint is for women that come into your office today? ℅ of men? Do you see any trends? Question 6: What is the gold standard for hormone testing? What should women prioritize when  getting these tests done as far as comprehensive testing goes? Do women of menopausal age receive the same or different tests? And Men’s testing, what should they be looking for? Question 7: many of our listeners are of childbearing years….and women, sooooo what is your advice for women who are TTC and optimize their hormones. What shouldn't they do? Question 8:  What is our metabolic age and how do you determine it? Question 9: Where can we find you? -Facebook: Blue Skye Health -Instagram:@blueskyehealth -Website: blueskyehealth.com Question 10: Any special offers or upcoming events? -Ask about joining her new Beta Testing program!! Question 11: What does back to body basics mean to you?

The Powerful Pregnancy Blueprint for a Peaceful Postpartum

Intro & Birth Story Question 2: Tell us a little bit about your diverse movement background and training and how you think it helped you prepare for birth? Movement background/training: dance, swimming, tris, strength training, mobility training, competitor and performer at heart. Question 3:Why is movement so important when preparing for birth? Top 3: 1. Promote ideal positioning of fetus for delivery 2. Reduce time spent in labor 3. Shorter/easier recovery, Not to mention countless benefits for baby! Question 4: Did you follow your own programming or did you seek outside support for this new venture? Is it important to follow strict guidelines for each trimester? I programmed my training myself. Guidelines by trimester are a good place to start. The biggest changes in training come (1) at the end of the first trimester, (2) when you start showing/feeling the effects of your growing tummy (the timing of this varies a lot from person to person), and (3) towards the end of your third trimester when your fitness has peaked and you shift into preparing for labor and delivery. Question 5: What is one (or two lol) things that you wish you would have known going into this experience and would like to share to another first time mom or someone TTC? First and half of second trimester nipple sensitivity!!!, you change and your circle changes, breastfeeding is not a weight loss solution, It does shrink uterus faster, It does burn a lot of calories, But most women I’ve encountered held on to 10-15lbs including me Question 6: How did you fuel your body while pregnant and then with breastfeeding? Did you give yourself extra carbs during this time for energy and healing?  1. No extra calories needed in first trimester - most women eat less due to nausea or can’t keep a lot down. Exhaustion leads to less frequent and/or less intense training. Prenatals are very important in the first trimester and before if possible. HYDRATE 2. Second trimester 200-300 extra cals per day. 3. Third trimester 350-450 extra cals per day. 4. Cheese cravings, leafy greens aversion, ate meat, didn’t focus on diet too much. 5. It is way harder to eat well when breastfeeding lol. At first, you can feel your body burning through calories like crazy. I was also breastfeeding constantly. Question 7: Was there a mindset shift you knew you'd have to make before training for birth? Not training for performance outcomes. Shifting focus to training my pelvic floor, core, parental “ADLs” labor training in 3rd trimester, and intently LISTENING to my body,“Front loading” to make recovery faster and easier, Not being in control of my body. Question 8: What was the most helpful content you consumed to help you prepare for your new bundle of joy? Podcasts, books, practitioners etc? Books: Ina may’s guide to childbirth What to expect the first year Heidi murkoff MUSIC and dancing lots and lots and lots of music - all kinds Women’s health: Beyond the pill Jolene brighten Pronatal fitness - pronatal fitness coach IG: Taking cara babies Fit for birth Pronatal fitness Theequiptmama Thelabormama  Midwifemarley Getboober Pregnant.postpartum.athlete Question 9: Tell us a little bit about your brand Body Articulate? Personal training/animal flow, Body awareness, intentional movement, strength outside of the gym focused, joy of movement and an active life Question 10: What does back to body basics mean to you? Simplicity is the best solution, movement is the best medicine, moderation and consistency make lasting changes. Question 11: Upcoming events or offerings…? * YouTube content (also with Chad), Gift certificates, 1:1 pre/postnatal training, NEW pre/postnatal semi personal training with videos, educational content, and personalized programming Question 12: How can we find you? IG/Threads: @bodyarticulate, PROnatal fitness website, StrongFirst website, Stick Mobility website? Podcast, Animal Flow website