265: Why we created a year-long progressive program

Today we welcome back to the show physical therapist, movement enthusiast and coach, Caitlin Casella. Kathryn and Caitlin talk about all the hot topics related to starting running including knee impact, technique, how long our legs take to adapt and if anyone should NOT be running. Caitlin shares that dosage is more important than running in a specific perfect way and that recreational runners actually have LESS knee arthritis than sedentary populations.  They talk about the importance of taking it slow, allowing the body the time it needs to adapt to the new demands and how that can be a patience game for new runners. This is a great episode for people thinking about running, wondering if the aches they are feeling are normal, and wanting to be strategic with their training. ____________________ To learn more about Caitlin click here To follow Caitlin on Instagram click here *** Run Club registration is open, click here to start our total beginners friendly run program that people are raving about.

We are back with a fall series, and it begins with telling the story of camping this summer in Newfoundland.  If you follow on Instagram you probably saw some clips of prepping for this trip, dehydrating food and testing equipment. We had to dedicate a podcast to this experience because it was so ridiculous, and could not be summed up in a social media post. ___________ Run Club is under way, to lean more about it or sign up CLICK HERE

This episode from Kathryn and Chris is a recap of what they have been doing in their training lately, changes they have made, silly little mistakes and evolving goals. Hint - it's not always about progressing in every season! Chris is moving through our Strength & Conditioning program, Kathryn is taking her running programming into her own hands and training for hiking season. Both are always working on finding the right balance of challenge and enjoyment and asking themselves "how strong do I want and need to be?" _____________________ If you are newer to lifting and want a program you can do 1-2 days a week, with full recorded videos to watch and train along with, click here to learn more about the Mindful Strength Membership and start a 7-day free trial. If you have some lifting experience and you are ready to train 3-4 days a week, building up lifting and cardio in our self paced app program, click here to learn more about Strength & Conditioning.   

In this episode Kathryn talks about her 10km race at the St Lawerence Marathon, what it was like to do this race for a second time and what she learned about herself in the process.  She talks about the weeks leading up to the race being a struggle and although training and performance were fine, the experience of the race was not what she expected.  Kathryn and Chris also share a conversation about training enjoyment, the pressure people put on themselves to be seen as a particular type of athlete, stress and recovery.  *** If you are loving the podcast this season please leave us a review on Apple podcasts, we REALLY appreciate reviews!!  *** To learn more about our Strength & Conditioning program and start building both your cardio and lifting click here.

Today Kathryn and Kyle are talking about their approach to meal prep. Meal prep has been a big part of their lives over the last two years especially as two very active people. When people imagine meal prep they might think of perfectly crafted meals or eating the same thing every day, and that's not what we are suggesting you do. Kathryn talks about things she preps daily, weekly and even bi-weekly or monthly to make sure they have delicious options available on hand. Because days and weeks go much more smoothly when we aren't stressing about cooking everything after work. Meal prep for Kathryn and Kyle is about setting themselves up for success and figuring out what they really enjoy eating, and making those things. It's not about following a rigid plan. ____________________ To start Kathryn's Strength & Conditioning Program click here to learn more! If you are newer to training click here to learn more about our Membership platform which includes classes to follow, a monthly program and tutorials to get you started.

In this episode Kathryn and Kyle are talking about their Strength & Conditioning program. If you have been curious about this system and wondering why Kathryn has created a multi-block program this is for you.   Topics they cover… -       Why Kathryn created this program in the first place -       The importance of doing BOTH progressive lifting and cardio -       Why cardio isn't so bad when it's in the right dosage -       Lifting isn't about adding more weight every single week -       How using an app has changed the way we can train and offer this program -       Why Kathryn decided to create this long term program, instead of another 6 week program -       Beginning a program with a deadlift test   Strength & Conditioning Block 1 is available now, to learn more about it and get started click here.

Today we are hear from Kyle (Kathryn's husband) about balancing his carpentry work with training to support and revitalize his body. Kyle has a long history in strength and conditioning, which gave him a great base for construction.  Initially he felt like training on top of his job would be a bit much, but after his first year in the new field his body start telling him otherwise. With everyone pointing to age as the main factor, Kyle knew there was something missing and that's our topic for this week. Today he shares about the lifestyle habits he made to create time for a quick morning workout, his programming, and why he is feeling better than ever. To learn more about Mindful Strength click here

In this episode Kathryn and Adam talk about what corrective exercise is, why we see some movements as faults and others as safe, and how to assess whether something actually needs to be corrected.   Take this as an example... a client walks into the gym and they stand with their feet turned out. We might have been trained to look at that as an imbalance, a movement fault, something that should be corrected. But is that person's natural position actually a problem, or does their body just not conform to the alignment we were taught in our textbooks?   This podcast is for the movement teachers, anatomy nerds, trainers and coaches who want to challenge the way they think about exercise.    Adam is a pilates teacher, teacher trainer, physical therapist and business owner who is passionate about bringing better evidence into the studio and gym.    To learn more about Adam's work click here.   To listen to Adam's podcast click here.   To listen to Episode 222 with Adam on motor learning and teaching, click here. _____________   If you want to start strength training our Mindful Strength Membership is an incredible place to begin! We have tutorials, classes you can work out along with, and a monthly program that takes the guess work out of strength training.   Click here to learn more and try the Mindful Strength Membership! We currently have a 3-month special, $99 for 3-months of training!

Kathryn recently participated in the Fat Ass Trail Race in Bay of Quinte, Ontario as a 16.5 (which was really 17km) runner. Listen to hear why she chose this race, how she trained for it and how she found it on the day of. This is a great story of trying something new and realizing how much of your life can shift before your eyes. You start running 30 sec intervals and two years later you are running up big hills with an incredibly athletic group of people! To learn more about Mindful Strength and join our email list click here. Our next Strength and Conditioning program begins in the coming weeks, if you want to be on the waitlist for that, click here! To reach out to us or say hello email [email protected]

We do so many podcasts on pain because pain is a part of human life, which means it's bound to come up in training at some point or another (or all the time). Most of what we have been taught about pain is that pain = damage, pain is not normal, pain shouldn't be happening. Avoiding anything painful can really hold people back, limit movement and keep us stuck in sedentary patterns which arguably makes everything worse. In this episode Kathryn and PT Joe Lavacca talk about helping people keep moving and training, while managing pain. They talk about pain medication, where cardio fits into the picture, and of course strength training in the gym as rehab. To learn more about Joe and his Strength in Motion rehab practice click here. ___________________ Want to get into some progressive strength training this summer? Our Mindful Strength Membership includes a monthly program that will teach you the basics of progressing to heavier weights. Follow along with our recorded class, fill out your PDF program and feel the benefits. Click here to learn more about our Membership.