In this episode we welcome exercise physiologist Raphael Bender for a conversation about a few popular topics where we often see mixed messages and sometimes even misinformation. If you are a person who loves to learn about how muscles fire, how strength is built, and what current research is saying about certain topics, this is for you!

Kathryn and Raphael talk about how muscles fire and whether or not we need activations in our warm-ups. They also discus the idea of feeling a muscle working and how many people who can't feel muscles working get told they are doing things wrong. They talk about the difference between building muscle and building strength, and why building the strength to lift heavy things is a coordinative skill. They finish the conversation with the topic of pelvic instability, if a pelvis can really be unstable, how this research is conducted and the problems with manual assessment of an area like the S.I. joint.

To listen to Raphael's podcast click here.

To follow Raphael on Instagram click here.

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To learn more about Mindful Strength and our upcoming classes and programs click here!

For inquiries email support@mindfulstrength.ca 

Today we welcome award winning journalist and life long athlete Christine Yu to talk about the menstrual cycle tracking craze that we have seen in recent years. Christine will walk you through the different phases of the menstrual cycle, some of the physiological changes that happen week to week and why these fluctuations can effect our exercise. She also dives into some myths about cycle tracking and why it's not as simple as giving general guidelines like, high intensity around ovulation and stretching during luteal. At the heart of this episode is the importance of cycle tracking as a way to get to your own own body, your unique rhythms, symptoms, strengths and challenges so you can better support yourself through your ever changing menstrual cycle.

To learn more about Christine Yu and her book Up to Speed: The Groundbreaking Science of Women Athletes click here.

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To learn more about Mindful Strength and our online programs click here. Make sure to join our email list to get all our updates!

To follow Mindful Strength on YouTube click here.

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 click here.

To listen to Scotty's first interview (ep. 172) click here

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To learn more about Mindful Strength, our online classes and practice deck click here.

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!

To learn more about Ginny click here to see her Instagram

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To learn more about Mindful Strength online classes and programs click here

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 Strength 101 click here!! (early bird pricing ends Sept 24!)

 

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.

To hear David's previous podcast episode 202 click here

To follow David on Instagram click here

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To learn more about the All Access Bundle and save 35% on our upcoming programs click here

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.

To learn more about Kathryn's online Mindful Strength Classes click here

To learn more about the Practice Deck click here

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.

To learn more about weekly Mindful Strength online classes click here.

To learn more about our quickly approaching Summer Retreat click here.

Have a question or want to reach out? Email us at support@mindfulstrength.ca

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.

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To learn more about Flexia and the Flexia Reformer click here

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To learn more about weekly Mindful Strength classes (including Pilates inspired classes on our platform) click here.

 

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.

To learn more about our weekly classes and membership click here!

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Our next summer retreat is July 20-24 in Eastern Ontario. Click here to learn more about the retreat

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).

To learn more about the Maestro click here!

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To learn more about Mindful Strength classes click here

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To order the Mindful Strength Practice Deck click here

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.

To learn more about our weekly Mindful Strength classes click here!

Today we welcome dietician, coach and strength athlete, Em Palmerton for a conversation about nutrition and why carbs are so important for strength. We hear so much about protein intake, but what about carbs?

Em talks about fitness trends, how carbs have been demonized in many circles, and why healthy exercise is about more than just being lean. Kathryn and Em talk about why carbs are specifically important for strength training, how to navigate blood sugar information, and why macro tracking can be useful in certain advanced situations, but isn't always helpful. 

To learn more about Em click here

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To learn more about Kathryn's work and Mindful Strength classes and programs click here!

To watch our FREE barbell classes click here.

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 Mindful Strength classes and strength programs click here. Our next retreat is happening July 20th in Eastern Ontario. Come work with us in person!

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? Click here to learn more!

New to Mindful Strength? We offer 7 free sample classes, click here to visit our website and add your name and email when you see the pop-up.

Have a question or comment? Email us at support@mindfulstrength.ca

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 Handstands and Pistol Squats, click here! (all levels are welcome)

To learn more about our weekly Mindful Strength classes click here.

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?

 Click here to learn more about Mindful Strength.

Click here for our next 8-week Handstand & Single Leg Squat Program!!

If you are loving this show please follow/subscribe for weekly free episodes. To request a topic email support@mindfulstrength.ca

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.

To learn more about Mindful Strength Click here!

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.

 

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.

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Want to learn more about strength and how to bring more strength and science to your classes? Click here to apply to the Mindful Strength Teacher's Immersion 2.0 beginning October 1st!

This podcast is brought to you by Bone Builders, our upcoming 10-week strength progression for building a foundation of strength, and healthy bones. Click here to learn more.

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.

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Interested in training with us? Click here to join our new program called bone builders! 

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! Click here to learn more and sign up.

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Are you a teacher wanting to learn more about strength and incorporate these principles into your yoga, pilates, or fitness classes? Click here to learn more about our upcoming Teacher's Immersion 2.0 beginning October 1st!

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?

To learn more about our next program called Bone Builders click here!

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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!

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.

To learn more about our next program Bone Builders click here.

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.

This week we welcome physiotherapist, educator and researcher, Greg Lehman. Kathryn and Greg tackle a few topics that require a lot of nuance, like, is technique important for preventing injury and spinal flexion across different demographics including people with osteoporosis. Greg shares insights on what we know from the research, and topics where we don't have enough evidence (yet) to make black and white claims. They talk about the importance of strength training, loading gradually over time and actual risk factors in class settings. 

Greg also answers a couple of listener questions about pain science, anticipating pain, and whether or not pain decreases as damage heals. 

Kathryn and Chris will do a recap of this episode in the coming weeks to talk about what they learned from this conversation.

To learn more about Greg Lehman, his courses and work click here.

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To learn more about Mindful Strength and building strength online with Kathryn, click here!

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Previous episodes with Greg...

Click here to listen to Ep 158 Explaining Pain Research, Biomechanics & Strength

Click here to listen to one of our first episodes with Greg (2019!) Pain Science and Biomechanics 

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.

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If this conversation excites you click here to learn more 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.

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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

To learn more about Adam click here.

To follow Adam on IG click here.

 

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.

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We are incredibly excited that Jules is coming to guest teach at the Mindful Strength Teacher's Immersion 2.0 starting in October 2022. To learn more about this top-notch 3-month continuing education course click here. Early bird pricing ends July 1st! 

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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.

To learn more about Jules click here

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. To learn more click here.

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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 click here to follow her on Instagram

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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. To learn more and get 50% off your first three months click here 

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.

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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. 

To learn more about Darcie click here

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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. Click here to learn more and get 50% off your first 3 months, or 15% off your first year.

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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. Click here to learn more and reserve your spot.

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. 

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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. To learn more about Lisa click here.

To follow Lisa on IG click here.

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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 offeringtree.com/mindful strength or click here.

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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 watch a few trailers click here. 

This week we welcome Indu Vashist to the podcast for a conversation on the history of yoga asana, and how it has been informed by physical culture, power dynamics, caste, and artistic exploration. Indu shares new insights into cultural appropriation, the difference between yoga's physical history and philosophical history, demystifying the asana practice, and using it for good in this day in age.

Indu Vashist is a yoga teacher, historian, and executive director of the South Asian Visual Arts Centre in Toronto. She has studied the history of yoga and it's intersections with physical culture extensively and brings new insights to the topics of asana, appropriation, and how yoga is being practiced today worldwide. 

To learn more about Indu click here

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To practice with Mindful Strength online and put everything we are learning about on the podcast into practice click here. Browse our class library, watch a trailer, or try one of our free classes.

Curious about the Teacher's Immersion 2.0? Click here and add your email to our list, we will send you more details in the coming weeks.

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This podcast is brought to you in partnership with Offering Tree. Offering Tree is an all-in-one platform to get your website, classes, workshops, memberships etc... online efficiently. To learn more about why we have partnered with Offering Tree click here or visit offeringtree.com/mindfulstrength

Kathryn and Nikki talk about the ins and outs of strength, and what makes strength training different (but highly complementary) from yoga, pilates, and group fitness. They discuss why building strength is so important for overall capacity, aging, muscle mass, chronic illness, and even hypermobility. They cover loading, the benefits of heavier weights, the different programs they have tried, and what it feels like when things aren't working well. Nikki and Kathryn have a shared love of strength training and helping everyday people understand the basic concepts of human adaptation.

To learn more about Nikki click here

To follow Nikki on IG click here

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To put these concepts into practice join the Mindful Strength Membership and start building strength at home with our team. Right now each new member get's a set of resistance bands mailed to their doorstep for FREE. Click here to learn more, start practicing, or scroll through our amazing selection of classes (and watch a few trailers).

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To learn more about our podcast sponsor Offering Tree click here. Offering Tree is an all-in-one website, email, membership, course etc... platform designed for yoga and wellness providers who need a one-stop-shop online platform. 

 

Today we welcome Dr. Sarah Kim for a reflective conversation about her experience working as a frontline doctor over the last 2 years. Sarah shares what it's been like for her and how she is bringing creativity, mental health awareness, and compassion to her medical practice to meet the challenges of every day.

More about Dr. Sarah Kim

Sarah Kim is a Toronto/Tkaronto based physician specializing in Sport & Exercise Medicine and Mindful Psychotherapy and an independent dance artist. She is a Clinical Lecturer at the University of Toronto and Dancer-in-Residence with the Health, Arts & Humanities Program. Her work integrates dance, circus, martial arts, and medicine in a continuous exploration of humanness, embodied dialogues, and the essence of well-being.

To learn more about Sarah click here 

To watch her short film click here

To learn about Artists In Residence click here

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This episode is brought to you in partnership with Offering Tree. Offering Tree is an all-in-one online platform for yoga and wellness providers to get their classes, courses, and everything they do online. Need a website/platform upgrade? Click here to learn more.

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Want to practice with us? Our online platform offers 4 live classes a week, plus a huge library of recorded sessions to choose from. Put everything we are learning about on this podcast into practice. Special Offer: right now every new member gets 2 free resistance bands mailed to them! Click here to start.

Stephanie Carter Kelley is a physical therapist, yoga teacher, bone health enthusiast and she has a Ph.D. in education. In this episode, you will learn all about osteoporosis, who is at risk, and the research around progressive impact and strength building. Explore the challenges of low impact exercise, what we know about spine movement and flexion, and consider if light weights/bands are truly enough. Stephanie's background is mostly helping 50+ cis women manage and prevent osteoporosis, and that is the perspective she brings to this interview.

We are excited about our next collaboration with Stephanie Carter Kelley! To sign up for Stephanie's webinar with Mindful Strength on April 6th from 6-8pm ET (recording available) click here.

Click here to view Stephanie's website and here for her online programs.

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To learn more about the Mindful Strength Membership and put these ideas into practice click here. We offer live and recorded classes each week for our global online community.

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This podcast is brought to you in partnership with Offering Tree. Offering Tree is an all-in-one platform for yoga teachers and wellness providers to get their website, classes, workshops, memberships, etc... online. To learn more about how OT can work for you and get our community discount click here or visit offeringtree.com/mindfulstrength

 

Today we welcome Kathryn's long-time colleague, and friend of the yoga family, Christine Felstead. Christine has been practicing various forms of movement including marathon running, Ashtanga yoga, mobility, and now strength for longer than most people we know. Her love of movement has changed over the years as she has experienced injuries, burnout moments, huge pivots, and the ups and downs of life. Christine has learned many lessons and she continues to practice and teach the types of movement that light her up.

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To sign up for the Offering Tree free demo and get to know more about the platform and how it could work for you click here.

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Learn more about Christine Felstead and Yoga for Runners (the book) here.

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If you are ready to start putting these movement principles into practice click here to join the Mindful Strength Membership. We offer weekly live and recorded classes so you can build strength and mindfulness from home. 

In this episode Kathryn and Gina talk about perimenopause and why strength training and high intensity interval training (HIIT) are really helpful in this phase of life. Gina also shares quite a bit about pre-exercise fuelling and why starting exercise with extra energy is incredibly powerful. Perimenopause is a confusing time, there's no test to say you are in perimenopause, and it can start earlier than we think. In this podcast you will learn more about why consuming both protein and carbs pre-training is useful, how muscle and metabolism are linked, what true HIIT is, and the importance of progressing gradually to higher intensity.

Gina is a strength & conditioning coach who started lifting at 16 and hasn’t stopped. Experiencing how different training in her teens, 20s, 30s, and now mid-40s encouraged Gina to return to school for exercise science, focusing on women’s metabolism. Her mission is to help reshape what is possible as women age, empowering them as they navigate perimenopause.

To learn more about Gina, her training and e-book click here.

To follow Gina on IG click here.

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To learn more about Mindful Strength and how you can work with Kathryn, click here.

 

We are back! Today's podcast with Alex Haley is about a relational approach to marketing. Does the idea marketing feel sticky, slimy, or fake to you? This interview will re-inspire the way you approach marketing and is especially relevant to the small-scale yoga teacher/wellness provider. 

Want to learn more about our sponsor Offering Tree? Click here to sign up for the free demo on March 15th

More about today's guest and OT...

Alex Haley is a researcher, meditation teacher, and is one of the co-founders of the public benefit corporation OfferingTree. Offering Tree provides an all-in-one platform for wellness professionals to build a website, manage schedules and registrations, accept payments, and coordinate email communication. 

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Want to put some of the ideas we are learning about into practice and build strength from home? Click here to join the Mindful Strength Membership. We offer a huge selection of live and recorded classes to guide you through a mindful approach to strength. Plus every new member gets 2 free resistance bands mailed to them! Join now and get immediate access to classes, our mobile app, and a whole new world of strength building.

This episode of the podcast is brought to you by Bodyweight Stars, our upcoming 8-week bodyweight strength program to help you get moving and feeling like a star. Click here to learn more and sign up.

Today Kathryn and Kyle are talking about consistency, and how to get back into training after being off for some time, or starting for the first time. Consistency doesn't have to mean doing something every day. In fact, when we do too much at the start we often burn out and experience a downward spiral in confidence and enjoyment. Small steps go further.

We are bombarded with messages about the dangers of too much sitting, not moving enough, chairs and couches in our living rooms etc... But is more movement always better? On the journey to building strength, loaded movement it vital, but less is sometimes more. The other side of this coin is rest and recovery. Many active people have internalized messages that more movement is always better but as Chris and Kathryn have experienced this can be a step stone to problematic exercise behaviours, being under recovered, and increased stress when it comes to lifestyle.

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If you have been loving these podcasts and want to start building your own mindful strength click here to learn more about our online class membership. We help people like you build strength from home in a compassionate and accessible way.

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If you are in the market for a platform to get your classes, courses, and schedule online you should consider our sponsor Offering Tree. Click here to watch a demo and get 50% off your first 3 months!

Today Chris and Kathryn are talking about why it's not useful to base your strength building progress on looks (unless you are a body builder). Strength can be felt from the inside, and there are other metrics to measure your progress. Most of us have been taught to measure our success based on how we look on the outside, and we believe this approach sets us up to eventually fail. You don't have to be changing how you look to be doing it right.

If you are a yoga teacher trying to get your website, classes, appointments or courses online and you need an all-in-one easy to use platform click here to learn more about Offering Tree.

People often ask why we focus so much on strength but not as much on mobility. From our perspective, everything we teach is mobility. We have been taught that mobility training should look a certain way but in reality, we don't have a shared and agreed upon definition of mobility. Certain systems have become popular, but in some cases is more mobility just more mobility?

To get these Holiday Special podcasts along with free classes delivered to your inbox click here and sign up for the Free Holiday Special. You will also be entered to win one of our incredible prizes including a year of Offering Tree Pro.

Offering Tree is an all-in-one platform including website, online classes, courses and memberships that yoga teachers use to get their teaching online.

Kathryn and Chris talk about how their teaching and ideas about movement have changed since diving deep into pain science. They explore the range of feelings that might come up during strength building and why it's useful to acknowledge the spectrum of sensations. If pain isn't an accurate indication of the health of our tissues, then what is contributing to pain and what might it be telling us?

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This podcast is brought to you in partnership with Offering Tree. To learn more about how you can use Offering Tree to get your classes, memberships and courses online with ease click here.

After our six month hiatus we are coming back with a series of mini-podcasts to get you ready for the new season beginning in 2022. Over the holidays we are also giving away prizes (listed in the recording) and free classes. To sign up for free click here then enter your name and email. The first class will be delivered right your inbox.

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Our podcast is brought to you in partnership with our friends at Offering Tree. To learn more about using Offering Tree to set up your website and online platform click here or visit offeringtree.com/mindfulstrength

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To practice online with us click here, every new member get's 2 resistance bands mailed to them for free :)

 

If you are a yoga teacher looking for an incredible online platform to host your membership, classes, workshops and appointments check out Offering Tree. Click here to learn how Offering Tree can help you get your offerings online quickly. 

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To learn more about the Mindful Strength Membership and put this information into practice click here to begin your 14-day free trial.

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Kathryn welcomes one of her first students and movement teacher peer Chris Nguyen on the podcast. Together they chat about their parallel stories of discovering strength and mobility training, and how that has evolved their work in many remarkable ways. Chris also shares touching details about how movement training has helped him build his confidence and move through a sense of shyness around his body and what he can do. This interview is the first of many personal narratives that we will be sharing.

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Chris is a yoga, Pilates and movement teacher and teacher trainer. To learn more about Chris' work click here.

We are celebrating the 4th birthday of the Mindful Strength Membership with a Buy One Gift One Annual Membership sale. Until July 14th when you sign up for our Annual Membership you can gift one to a friend for FREE. Click here to start now.

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This episode of the Mindful Strength Podcast is brought to you in partnership with Offering Tree. Offering Tree provides teachers, trainers, and studios with the tools they need to get their offerings online with confidence and ease. Click here or visit offeringtree.com/mindfulstrength to book a free demo or learn more.

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Erin Godfrey is a movement educator and founder of BEING IN BODY. She began her career as a ballet dancer, studying with the National Ballet School of Canada, followed by studies in Anatomy and Kinesiology. Additional studies include Meditation, Pilates, Personal Training, Feldenkrais, Alexander Technique, Developmental Movement, Wellness Coaching, Anatomy Trains, Contact Improvisation and Axis Syllabus. Erin has owned several studios in Toronto, Canada, and has been teaching movement and healthful living practices for over 20 years. An international teacher, she has been faculty on a number of teacher training programs and teaches workshops throughout Canada and the US. Erin continues her research and investigation as a movement practitioner, educator and new mother.

We are celebrating the 4th birthday of the Mindful Strength Membership with a Buy One Gift One Annual Membership sale. Until July 14th when you sign up for our Annual Membership you can gift one to a friend for FREE. Click here to start now.

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This episode of the Mindful Strength Podcast is brought to you in partnership with Offering Tree. Offering Tree provides teachers, trainers, and studios with the tools they need to get their offerings online with confidence and ease. Click here or visit offeringtree.com/mindfulstrength to book a free demo or learn more.

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As a professional educator, David Wilson brings a life-long interest in how people learn both to his teaching and his practice of movement. He believes that movement is a birthright and that by combining curiosity, playfulness and compassionate self-awareness, anyone can practice movement in ways that will interest them, support them and evolve with them as their lives and bodies change. He is deeply interested in how people might use creativity, critical thinking and the spirit of inquiry as tools of movement, especially as they age. 

To follow David on Instagram click here.

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 Strength & Conditioning Program beginning April 17th click here.

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For all other Mindful Strength offerings including our membership platform and 1-1 coaching click here.

Kathryn, Kyle and Chris talk about their newest project, the All-Access Membership and answer questions on a wide range of topics. This is a fun 3-way conversation in celebration of our 4th birthday.

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To learn more about the All-Access Membership click here, this offer ends July 31st.

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This podcast is brought to you in partnership with Offering Tree. If you are looking for one affordable platform to host your website, classes, emails, appointments and everything else on visit offeringtree.com/mindfulstrength and book a free demo.

The Mindful Strength All Access Membership launches next week along with Pull-Up Club registration. To be in the know click here and add your name to our email list.

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This episode of the Mindful Strength Podcast is brought to you in partnership with Offering Tree. We love Offering Tree because they provide an all-in-one service for teachers and studios wanting to get their classes and offerings online fast. 

Click here or go to offeringtree.com/mindfulstrength to schedule a demo and get our special discount.

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Lizette Pompa is a Yoga Teacher and Fitness Coach.  She's been teaching since 2010. In 2019 she launched her app to share her love for both strength training and yoga.  Her goal is to empower women to build stronger bodies through weights, yoga, and movement. With her strength programs, she wants to create a space where women feel comfortable to start lifting weights, do yoga and be themselves.   To learn more about Lizette click here.

 

If you are interested in taking your teaching online check out offeringtree.com/mindfulstrength (click here). Offering Tree's platform includes everything you need from a website to an online store, appointments, membership, and courses. All for under $20 a month.

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Interested in the content we are covering on this podcast? Join the Mindful Strength Membership and get your first 2-weeks for FREE. Practice with us live or check out our library of unique classes.

Click here to start your 14-day FREE trial.

The Mindful Strength Podcast is brought to you in partnership with Offering Tree. To take your classes, courses, website, and appointments online all in one place visit offeringtree.com/mindfulstrength 

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About Christopher Bourke: Christopher is a movement instructor, mental health professional, and Mindful Strength admin coordinator.  He has worked in the field of mental health and addictions for over a decade and roots his teaching in that experience – placing a strong emphasis on practices that respect, support, and encourage an individual’s innate resilience.

Christopher teaches with the hope of helping people rebuild a connection to their bodies, expand their range of (e)motion, and enhance their capacity to handle tough life events. He’s passionate about building spaces that promote a sense of courage, safety and, self-compassion.

To take a class with Christopher click here.

To learn more about Christopher click here.

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If you are loving these conversations and you want to put everything we are learning here into practice get started with the Mindful Strength Membership. To being your 14-day FREE trial click here.