In this episode, Dr. Marcia joins Dr. Jen in a conversation about the learned rules and identities we all have surrounding movement and fitness. Dr. Marcia Dernie (she/they) is a Doctor of Physical Therapy, accessible yoga teacher, child of Haitian immigrants, dancer, and chronically ill strength athlete. Their book Movement for Every Body serves a…

Mobility loss doesn’t just sneak up on you with age — it’s also often a result of how we move (or don’t) for long stretches of time due to things like an injury, temporarily wearing a cast, surgery or injuries that leave scar tissue. In this episode, I break down these sneakier reasons people lose mobility and how those things can be a culprit of n…

A lot of the people I work with think they’re resting — but what we often find is that their bodies aren’t truly getting the recovery they need. Either they’re not shifting into a parasympathetic state (mentally still “on” or stressed), or they’re still exposing their bodies to the same loads that are contributing to their pain or symptoms. In this…

In this episode of The Movement Upgraded Podcast, we discuss the progress you can't always see or measure and how it is just as important as the visible stuff. We often get caught up in the idea that progress should be linear and obvious– like running further or lifting heavier, but the small shifts—like noticing your jaw is clenched, not spiraling…

In this episode, I dive into the way urgency, fear, and a need for control often lead us to over-respond when we're dealing with pain or discomfort, and how that can actually lead to emotionally-driven decisions that hinder healing. I'll also discuss the spectrum of responses to pain—from over-responders to under-responders—and offer some reflectio…

A year and a half ago, I made a big decision to move back to Indiana—and with it came massive changes, both personally and professionally. In this episode, I’m sharing what I’ve learned since the move, from unexpected challenges to moments of deep gratitude. We’ll talk about how this transition has shaped my confidence, decision-making, and underst…

As the weather gets warmer, it’s easy to get excited about running again—but it’s important to make sure your body is physically prepared for the demands. Strength training and making sure you SLOWLY build your running volume and intensity is key to avoiding a nagging pain or injury. Tune in to this episode to learn how to do exactly that. Book An …

Ever had a client push back on your approach or seem stuck in a fixed mindset about their body or injuries? It’s tough—but not everyone is ready for change at the same time. In this episode, we’re talking about how to navigate client resistance without creating defensiveness, why you shouldn’t pour all your energy into “fixing” their mindset with l…

A diagnosis can be helpful & validating, but it can also become a mental roadblock. Too many people get stuck in the story they’ve been told (or the one they’ve created) about their diagnosis, and it ends up limiting their movement, training, and progress more than the actual issue itself. Not to mention it can also create some additional tension a…

If you’ve ever had a client who was afraid to return to an exercise after tweaking something, you know how challenging it can be to rebuild their confidence. In this episode, I’m sharing 5 powerful questions to help you understand where their fear is coming from, challenge any unhelpful narratives they might be holding onto, and guide them back to …

In this episode, I’m giving you a peek into my brain and sharing the key information I a work with clients to identify that help them make smarter decisions about their training and guide their programs. A huge misconception about rehab is that it's just about handing out exercises for something like low back pain. But the truth is, 10 people with …

In this episode, we’re talking about the sneaky signs of poor recovery that are easy to overlook, and why many of us try to outthink our current state. I’ll walk you through a couple of acronyms to help you check in with your recovery, spot the signs you might be missing, and assess the factors that could be contributing. Using these strategies can…

You’ve probably heard that certain exercises or positions put too much “strain” on your joints, ligaments, or muscles—but is that really a bad thing? In this episode, I’m breaking down why avoiding so-called “dangerous” positions can actually make you more prone to injury, not less, and how to spot social media content that is serving a side of fra…

Most people want to move well and maintain their physical independence as they age - but how do you actually become that person? In this episode, I’m breaking down the three key traits that I believe define people who move well for life - and, more importantly, how to turn those traits into actionable habits. Spoiler: this isn’t just about 'do your…

Bracing/ learning how to manage your IAP (intra-abdominal pressure) is one of the most fundamental skills for lifting and movement, but it’s often overcomplicated or misunderstood. In this episode, I’ll break down the overview of my simple, actionable framework for mastering bracing without the noise or fearmongering you might see in the industry. …

Bracing is one of the most misunderstood components of lifting, and the consequences of getting it wrong can show up as pain, strength plateaus, or even leaking during your lifts. In this episode, I’m breaking down the three most common mistakes I see when it comes to bracing. I’ll share why these approaches are missing the mark and some of the way…

The fitness industry is always evolving, but what trends are actually worth paying attention to? In this episode, I’m sharing 5 trends I predict will shape 2025, all through my lens as a physical therapist & strength coach. From the rise of spine training and plyometrics to the growing focus on longevity and movement quality, I’ll dive into what ex…

Ever look back and realize you used to believe some things that now make you cringe? In this episode, I’m pulling back the curtain on 5 fitness beliefs I’ve completely changed my mind about over the years—and what I’ve learned along the way. If you’re ready to rethink some of the “rules” you’ve been following, this episode is for you!…

Unfinished business and unmet goals aren’t something to be ashamed of—they’re something to expect when pursuing any big goal. In this episode, I reflect on a goal that’s been hanging out on my to-do list for years (and why I’m not even mad I haven’t achieved it). I’ll share why pausing, reassessing, and just hitting play again is often better than …

This year was a big transition year for me personally, as I got settled into our house in a new state and adjusted to role changes between my husband and I. I found myself continually experiencing frustration with my own abilities and general timeline of things I was working on. I discovered how much of it came from unspoken ‘shoulds’ and unrealist…

Not all advice is created equal—especially when it comes to fitness and rehab. In this episode, I share the 3 types of people you should be cautious about taking exercise advice from (including surgeons). I’ll explain how bad advice can reinforce fear, prevent progress, and add unnecessary barriers to movement—at a time when most people already are…

Comparison is often labeled as the thief of joy, but what if it could actually be a powerful teacher? In this episode, I tackle the role comparison often plays in a rehab or fitness journey—whether it’s looking back at what you used to lift, comparing your progress post-injury to your past self, or feeling stuck when you see someone else moving bet…

Breathwork isn’t just about mindfulness—it’s a skill you can train, just like strength or mobility. In this episode, we’ll dive into why your breathing patterns matter for movement, performance, and recovery. Learn how to train your breath to improve rib cage mobility, support your spine, and optimize your intra-abdominal pressure. If you’ve been f…

Powerlifting has shaped much of mainstream fitness, but is it truly the best approach for health and longevity? In this episode, we examine how powerlifting principles—designed for a sport—have been widely adopted in fitness programming and why this can sometimes lead to injuries and other barriers to longevity in fitness. While powerlifting offers…

In this episode, we dive into why adductors are often overlooked in fitness training and how their strength is crucial for lower-body stability, injury prevention, and movement efficiency. We’ll discuss common issues that arise from weak adductors, like hip or pelvic pain or even incontinence and leaking issues, and review exercises and stretches t…