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...

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...

Today we welcome one of our favourite researchers, teachers and speakers, Dr. Stacy Sims! In this episode Kathryn and Dr. Sims talk about what makes female physiology so unique and why strength and conditioning are essential for longevity. They tackle popular topics like intermittent fasting, 10,000 steps a day, exercising on an empty stomach and the keto diet. Dr. Sims speaks about the importance of heavy loading and multi-directional impact for muscle and bone health, and why yoga and low...

In this episode Dr. Caitlin Casella and Kathryn talk about what osteoarthritis is, and how you can use progressive exercise to help manage pain, inflammation, and feel more robust in daily life. Most of what we have been taught about osteoarthritis relates to "wear and tear" but as you will learn in this interview, there's so much more to the story.  Main points you will learn about... Pain science as it relates to structural changes in joints Knee joints specifically Beginning exercise...

Dr. Stephanie Carter Kelley is back on the podcast this time for a conversation about lower back pain, pain science, the multi-factorial nature of pain and how culture deeply effects our pain experiences. Stephanie takes a truly holistic approach to treating pain, as a movement teacher and clinician. This episode will have you reflecting on pain in more nuanced ways and understanding how fear and avoidance influence pain. To listen to Stephanie's first episode on osteoporosis, Ep. 214 click...

In this episode Kathryn and Trina talk about shifting from lighter weights and bands to coaching clients using heavy weights and barbells. Both came from yoga/pilates and have been incorporating strength training into their classes and programs for years. They talk about why building strength and progressing to heavier weights is highly beneficial, even if it seems a bit scary at first. Trina also shares about how her training and nutrition have changed through her 50's and into peri...

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...

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...

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...

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...

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....

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. ...

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. *** To learn more about Flexia and the Flexia Reformer click here *** To...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...