Ep 07: Running on Fumes? How Overtraining Decreases Fitness

07/16/16 • 24 min

In this episode, Janet and Nikki discuss why recovery is a key component of a well rounded and effective fitness program and how overtraining or not taking enough recovery can decrease your fitness. They cover: - Signs of overtraining - Options for active recovery - The science of recovery and hypertrophy - What actually makes you sore + the science of DOMS - The effect of stress on the nervous system and what that means for your workout

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Ep 06: How to Define & Achieve Good Posture

In this episode, Janet and Nikki discuss how to maintain and create effortless, easeful posture. You’ll learn how to define good posture, what is a neutral pelvis and neutral spine and how to find good standing and seated posture. You’ll also gain some insight on how furniture can influence your posture and pain patterns and what you can do to modify your environment to support better posture and alignment. Janet and Nikki also discuss common culprits in postural deviations and exercises that you can to do improve posture and mobility. Mentioned Links: Sitting Tutorial Exercises to improve upper back mobility & alignment Exercises to improve lower body mobility & alignment

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Ep 08: How to Effectively Train Your Core with a Diastasis Recti

In this episode, Janet, Nikki & Rebecca discuss the ins and outs of diastasis recti or the separation of the abdominal wall that is often associated with pregnancy, but can occur as a result of other things. They cover:

The clinical definition of a diastasis recti
Causes of a diastasis recti
How to identify a diastasis recti
How to reduce your risks of getting a diastasis recti during preganncy
The most effective ways to do core training to reduce a diastasis recti
What you shouldn't do if you have a diastasis recti
How to do core training if you've had mesh put in or a surgical procedure to correct a diastasis recti

Also covered in this episode is the topic of waist trainers and corsets and if there are any physical benefits to using them as well as the difference between a medically recommended corset and one that is used for cosmetic purposes.