Podcast: Bone Boot Camp Podcast

Episode 11: Sarah talks with Nikki Naab-Levy

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 11: Sarah talks with Nikki Naab-Levy
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Sarah interviews Nikki Naab-Levy on this episode. Nikki is a Pilates teacher and so much more. Nikki has a strong practice of teaching Pilates and strength and mobility to individuals to suit their current fitness level.

Nikki and Sarah discuss the common perceptions and misunderstandings about strength training and why all individuals can do it. They also discuss coming back from injury and working out with physical limitations.

Nikki’s Podcast name sums up her ride ranging conversations: Results not Typical!

SHOW NOTES:

Nikki Naab-Levy
Women & Strength Training
1:40 Nikki is a 17 year veteran of group fitness training and pilates.  It was after injury and the post rehab rabbit hole that Nikki found strength training.
3:51 The intersection of tightness and strength.  Passive stretching as an incomplete solution.
5:44 We are attracted to things that feel familiar and safe.  This is why we females end up in Pilates and Yoga.  They feel gentle and safe.
6:47 Challenge your body in an intelligent way to build strength and get resilient.  We need to use big global movements like weight lifting.
7:37 The fear of strength training looking and feeling like cross fit.
9:00 Figure out how to load and challenge your system but also do some smaller movements for stability and mobility.
10:51 The pillow fort jail and the pink dumbbell jail
13:25 More is not always better.  Reaching a threshold to induce change but also another threshold where the returns are diminishing and possibly inflammatory.
14:27 Perceived exertion study with heat and sweat, hot yoga.
15:33 The benefits of rest
17:43 Nikki’s clients seek her out for restorative movements but she emphasized that one can post rehab lift weights by introducing low volume with just enough weight to not induce injury issues.
21:33 progressively loading does not mean forever to the point of bulky
24:50 If you tried strength training and it did not work for you.  Do not give up.  It is all a learning process.  You take what did not work and experiment with a different approach with a different coach.  Find the edges, look at how your body responds and determine what works and what doesn’t.  No one method or trainer has a universally perfect way of doing things.

Episode 10: Sarah talks with Dr. Andrea Moore

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 10: Sarah talks with Dr. Andrea Moore
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Sarah Interviews Dr Andrea Moore A Doctor of Physical Therapy who specializes in helping women who are in pain. Dr. Andrea Moore is a mom, a wife, and a recovering health perfectionist.

About Dr Andrea Moore: Dr. Andrea Moore is a mom, a wife, and a recovering health perfectionist. Her entire career path has been based on trying to fix everything she felt was wrong with her—from chronic pain, bloating, gas, post-concussive syndrome, brain fog, anxiety, depression, PMS, and ADD—all by the age of 26. She refused to accept these as her norm. But trying to get better and healthy felt exhausting, restricting, and impossible. It took her over 15 years to feel like a healthy lifestyle came naturally—and more importantly—wasn’t a soul suck.

Along the way, she became a Doctor of Physical Therapy, an Board Certified Orthopedic Specialist, a Nutritional Therapist, and a Life Coach. It took her all of that to figure out how to feel energized, healthy, and get past her pain while feeling comfortable in her body. While it took her years of exhausting work, she learned crucial
lessons and skills that now allow her to help remove the mental load
and burden off others on their journey to living a life that is not
restricted by pain. She now helps other overwhelmed women suffering
from chronic pain, achieve a healthy lifestyle that feels like part of
who they are, and runs (relatively!) smoothly in the background of
their life, while focusing on the things that matter: family, friends,
and finding joy in life through different passions.

Together, with Dr. Moore, it is possible to transform your days by
freeing yourself from the burden of chronic pain.  It is time to drop
the struggle and find yourself guided to a place that is full of joy,
confidence, energy & health.

 

Episode 9: Sarah talks with Melissa MacDonald

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 9: Sarah talks with Melissa MacDonald
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Melissa E. MacDonald DC ICSC CCSP® NREMT FAKTR ART® talks with Sarah Purcell about the nature of Chiropractic care and whether it is appropriate for patients with Osteoporosis. Melissa shares her personal experience with patients with osteoporosis and how that has shaped her continuing education. Melissa gives listeners a framework for decision making about Chiropractic care when your bone density is low.
Mobility Agility Chiropractic Performance PCS, Owner
MAC Performance Podcast, Host: https://podcasts.apple.com/us/podcast/mac-performance-podcast/id1518619232
Adjunct Faculty, Clinical Sciences

SHOW NOTES:

1:36 Melissa speaks about her goal of doing research so that she can take care of clients.

2:06 You are an athlete even if it is playing in the backyard with grandchildren

2:57 Melissa’s traumatic experience with a client who unknown to her had osteoporosis and the research she did after the “incident.”

6:01 What we can do as potential clients when considering Chiropractic care.

8:50 The patient needs to be the hero of the story.  The chiropractor is the “helper.”

10:00 When a client is not the right fit for a chiropractor.  Referring out to an acupuncture or massage therapy specialist.

11:18 Scoliosis and chiropractic care when a patient finds out they have low bone density

13:13 What is maintenance schedule with a chiropractor.  It is better to know how to maintain at home.  Skills and Drills

16:13 Objects in motion, remain in motion, sir Issac newton.  Recovery happens best with maintaining ability to move.

17:35 What are Emergency procedures in chiropractic care?

21:15 Multi licensed and or post graduate certifications chiropractors  are important for our well being.  They will have techniques that can be used with clients with low bone density.

23:41 Goals and progression based on the clients objectives.

26:00 The difference between a physical therapist and a chiropractor. Certifications that shows the Chiropractor emphasizes movement.  CCSP, ICSC, CSCS CERTIFICATIONS.

28:00 Rehab to fitness program that Melissa practices.

30:00 We are athletic!

31:50 Melissa invites listeners to reach out to her and she will help you find a

Macperformance.clinic@gmail.com

IG  @Macp_clinic

Macperformance Podcast

Episode 8: Sarah Interviews Sylvie Patrick

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 8: Sarah Interviews Sylvie Patrick
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Sarah Interviews Sylvie Patrick, a fitness professional who educates other professionals as well as her own private clients. Sarah focuses on Sylvie’s role as a consultant for Power Plate (whole body vibration.) Sarah and Sylvie discuss the technology behind the vibration platform as well as the applications for older adults. Sarah draws out the difference between using whole body vibration training and low vibration therapy for osteoporosis.

Show Notes: 

1:20- introduction Sylvie introduction and background of power plate development for injury prevention and recovery in Europe

3:31- teaching young athletes all the way to clients in their 90’s

4:40 Sylvie teaches active aging clients

5:09 Circulation benefits – you can purchase any power plate

6:28 moving in 3 planes such as in power plate mimics the balance challenges of natural movement of humans on earth.

7:45 demonstration of water in a bottle on the platform

9:43 who should not use a power plate or other vibration platform

10:30 rehabilitation for spine and muscles and injuries or joint replacement should be done under the assistance of rehab professional versus training for athletic fitness

13:01 is there a protocol for OP and vibration?

14:00 increasing the results of rehab exercises by adding vibration

15:00 training on the power plate demonstration.  Standing squats is first movement.  Get ready position versus locked out knees.

18:00- static squat or pulsing and finally dynamic squat to extension

19:57- discussion the idea of transferring body weight to ball of the foot versus the weight bearing posterior push off.  Removing fascial tension from going all the way up to the brain.  Stimulation for 30 seconds to enhance or warm up before a walk on the ground.  Helps to release tension.

24:07- use vibration platform to warm up hip hinge with Hamstring stretch. This is a 30 seconds stretch.  Before and after.

26:01- how to psoas stretch using platform and a lunge with one foot on the platform.  You can add arm movement.

28:00 working the wrists.  Standing off platform and holding the strap.

31:00- planks

31:50 – bridge with feet on platform

33:20- our body can get much stimulation with a simple plan of 5 exercises that are simple to do daily.

34:00- amplitudes and hertz

37:00- Your goals and which platform you may choose.

Here is the article she referred to

Some of Sylvie’s videos

https://youtu.be/FHG5_sPV950

https://youtu.be/XDqzS3dmWv4

Episode 7: When osteoporosis knocks on your door again

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 7: When osteoporosis knocks on your door again
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In this solo episode Sarah discusses her evolving bone density journey, her discover of a technology that gave her an accurate bone quality assessment and how she believes it will change our approach to bone health for humans!

Episode 5: A conversation with Irma Jennings

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 5: A conversation with Irma Jennings
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Sarah interviews Irma Jennings. Irma Jennings, INHC, went from the boardroom on Wall Street to the cutting board in her kitchen after returning to school at the Institute for Integrative Nutrition in 2003. Her diagnosis of osteopenia in 2005 inspired her to create her company, Food for Healthy Bones™.

She is happy to report her bones are strong. For the past 13 years, Irma has blogged monthly on Food for Healthy Bones.

In this episode Irma shares her favorite mineral water for calcium and magnesium as well as her substitute for milk in her coffee. We discuss Calcium and vitamin D and straighten out some commonly misunderstood aspects of these vitamins. Oxalates are discussed as well!

SHOW NOTES:

Irma Jennings from Food for Healthy Bones Joined Sarah to discuss how we all can eat well and support our bones.

2:00 Irma writes a blog that gives insights and information on healthy eating for our bones.You can find it on her website: https://www.food4healthybones.com/

You will also find her free offer of a document on 30 essential foods for bone health that you can sign up for on the website.

3:23 Irma recommends buying foods without packages and ingredients you can pronounce.

4:51 Myths that confound us:  Milk is essential for bones.

5:31 Your body will tell you when something does not work for you because your body will have a difficult time with absorption.  Your digestive system or your sinus’ or a headache may alert you.  An alternative to milk is Laird superfood creamer.

6:30 Irma reveals her special coffee recipe

7:10 Irma uses Dr. McCormicks collagen as well as his goat whey.

7:55 Irma’s green tea ritual

8:15 Mindful eating outline 

9:54 What type of calcium is best if you are buying fortified foods.  Answer: marine calcium.

10:57 Calcium carbonate is the cheapest calcium and it is harder to digest.  Be aware that you need more stomach acid to break it down.

12:56 One should do an elimination diet under a doctor’s supervision.  Irma will be involved in offering one with a doctor soon.

15:00 The idea of “eating well” is generally misunderstood.  Variety is often ignored.

15:46 Understanding how much protein you need.

17:18 Straight talk about oxalates.

18:30 Do not get bogged down in what you can not have to the point that you are not eating a variety of foods.

18:50 Vitamin D and testing

24:00 Gerolsteiner Water is a natural mineral water that is high in calcium and magnesium.

25:44 Start your day with lemon water and a discussion of the controversy about acid and alkaline balance.

27:46 Eat a plate of veggies with different colors

29:10 Cronometer to get to know what nutrients you are taking in.

Episode 4: A conversation with Tammi Bennet

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 4: A conversation with Tammi Bennet
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Tammie Bennett is a mindset coach, running coach and host of the show up society podcast. She ran cross-country and track for the University of North Carolina at Chapel Hill. She has been coaching runners of all ages for over 12 years. She loves taking what she learns from her athletes and using it to help people show up for themselves even in the tiniest way so they can achieve their big, bananas goals. Tammie has kept at least one tiny, daily habit for over 9 years, including the year she sprinted for 10 seconds a day and posted it to instagram. In her coaching business, she helps people find the blocks that are keeping them stuck so they can get rid of them and achieve their goals. Tammie loves teaching how to create and keep a tiny daily habit. She could also talk all day about goal setting, goal getting, mindset, emotional awareness, running, taking tiny steps towards big goals, and celebrating our tiny wins

Tami is a firm believer that you can make dramatic changes in your life and your quality of life by just taking tiny actions consistently. and once you start to change things in one area, other areas start to change as well.

 

 

Show Notes:

In this episode, Sarah is joined by mindset coach and running coach, Tammie Bennett, who is also the host of the Show Up Society podcast. She provides tips to show up for yourself so you can show up for your goals and other people. Tammie also hosts workshops with an emphasis on building tiny daily habits, which can greatly affect other areas of life.

They discuss the 4-6 week workshops that Tammie hosts. She gives three tips for developing a daily habit, including focusing on your “why” and picking something you can do in 5 minutes or less. They discuss that it is not just about the habit, but about showing up for yourself and valuing your health and wellness.

Sarah and Tammie share how running and other forms of exercise are often more about our mindset than just getting the task done. Tammie encourages listeners to listen to your body, adjust accordingly, and have fallback plans worked into achieving your daily habits, because life will happen. Lastly, they discuss breaking up big goals into manageable daily chunks so you don’t overwhelm yourself by planning to do too much at one time.

Tammie’s workshop will hopefully be available soon, with a link provided here upon availability.

Links:

Learn more about Sarah.

Learn more about Bone Boot Camp.

Learn more about Tammie.

Connect with Tammie on her Instagram.

Listen to Show Up Society.

Subscribe to Tammie’s weekly newsletter.

Episode 3: A conversation with Lisa Feiner, co-founder of Sharp Again Naturally

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 3: A conversation with Lisa Feiner, co-founder of Sharp Again Naturally
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Sarah interviews Lisa Feiner, one of the cofounders of Sharp Again Naturally a not for profit is a wholistic wellness coach and all around smart problem solver. Lisa was one of the original group of founders who learned about individuals who had been diagnosed with dementia and recovered their cognition. Given her background, it made sense that the rise in Alzheimer’s Disease reflected changes in diet, lifestyle and the environment. Lisa is a leader in helping individuals and doctors get the newest information on how to reverse memory loss naturally. Lisa gives critical and practical pointers on what we can do TODAY to reverse memory loss.

The SharperMind™ Small Group Programs are confidential and affordable online groups for those concerned about their cognition and brain health. Throughout the program, individuals work with a professional health coach in a supportive small group setting to identify and begin to modify lifestyle factors that may be impacting their brain health

Group members have the opportunity to learn from one another’s experiences and benefit from the expertise of a community dedicated to helping preserve memory and restore minds. By the time the program ends, participants have the tools and confidence to keep building on what they have accomplished. For more information about the next program starting in mid February, click https://mailchi.mp/sharpagain/sharpermind-small-group-program. Registration closes February 1

If you would like to be kept up to date on new research, receive newsletters on topics related to brain health, and learn tips for keeping your brain sharp, sign up for Sharp Again Naturally’s email list at sharpagain.org/contact. Sharp Again Naturally is a 501(c)3 nonprofit organization and relies on donations to be able to continue offering these programs. Please consider making a donation.

SHOW NOTES:

Sarah interviews Lisa Feiner, one of the cofounders of Sharp Again Naturally a not for profit is a wholistic wellness coach and all around smart problem solver. Lisa was one of the original group of founders who learned about individuals who had been diagnosed with dementia and recovered their cognition. Given her background, it made sense that the rise in Alzheimer’s Disease reflected changes in diet, lifestyle and the environment. Lisa is a leader in helping individuals and doctors get the newest information on how to reverse memory loss naturally. Lisa gives critical and practical pointers on what we can do TODAY to reverse memory loss.

1:19- Lisa describes Sharp Again Naturally’s mission.

3:05- How Lisa came to health coaching and dementia prevention and reversal.

6:13- Memory loss is reversible

7:11- neuroplasticity, the brain can regenerate neurons

8:01- starting at 30 yrs our processing speed declines, that is “age related” memory issues.  The rest we have some control over!

11:20- story of cognitive decline reversal through diet changes

14:33- It can be hard to change habits that are hindering our brain.  Having a friend or a coach or a group is important.

15:39- It is easier to prevent than to reverse.  There are a number of factors that we can deal with to help our brain health.

  • Nutritional imbalances
  • Toxins: mold and mercury are 2 examples
  • Prescription meds
  • Anesthesia is impactful when we are older
  • Hormone imbalances: menopause is short term, thyroid and cortisol can be long term damaging
  • Oral infections
  • Lyme disease
  • Food sensitivities that cause inflammation
  • Exercise
  • Mental stimulation
  • Social interaction
  • Prolonged stress or anxiety
  • Breathing
  • Hydration
  • PTSD or physical trauma

The SharperMind™ Small Group Programs are confidential and affordable online groups for those concerned about their cognition and brain health. Throughout the program, individuals work with a professional health coach in a supportive small group setting to identify and begin to modify lifestyle factors that may be impacting their brain health

https://sharpagain.org/

Group members have the opportunity to learn from one another’s experiences and benefit from the expertise of a community dedicated to helping preserve memory and restore minds. By the time the program ends, participants have the tools and confidence to keep building on what they have accomplished.

If you would like to be kept up to date on new research, receive newsletters on topics related to brain health, and learn tips for keeping your brain sharp, sign up for Sharp Again Naturally’s email list at sharpagain.org/contact. Sharp Again Naturally is a 501(c)3 nonprofit organization and relies on donations to be able to continue offering these programs. Please consider making a donation.

Episode 2: A conversation with Katy Lush, a natural movement expert

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Episode 2: A conversation with Katy Lush, a natural movement expert
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In this episode Sarah interviews Katy Lush of Lush Living. Katy is a fitness expert and owner of Chicago River North Pilates studio since 2004. She’s on a mission to get more people moving – so they can lead less sedentary lives and reap the health benefits of accessible, restorative, and sustainable movement habits.

A Nationally Certified Pilates Teacher, GYROTONIC® Trainer, Certified Movement Analyst and Restorative Exercise Specialist (with a background as a retired dancer, pre-Olympic gymnast and trapeze artist!), Katy believes in making exercise something that any person at any age can do.

When she’s not running her studio, speaking on podcasts and panels, or being a fitness workshop junkie, you can find Katy playing with her 3 year old and 6 year old, drinking chocolate-mint tea, or dreaming of travels in faraway places with her husband.

 

Show Notes:

In this episode Sarah is joined by Katy Lush, who is a fitness expert and owner of the beloved Chicago River North Pilates studio since 2004. She’s on a mission to get more people moving – so they can lead less sedentary lives and reap the health benefits of accessible, restorative, and sustainable movement habits. They discuss natural movement, and how people can improve their health by changing a few things about how they move.

Katy and Sarah discuss the benefits of natural movements, and one of the major benefits, checking multiple boxes by “Layering your Life.” This philosophy primarily being, finding how to get exercise through basic movements such as bending and finding things in the kitchen.

Katy goes on to discuss how she “layers her life” she talks about how she drives, and how she goes on walks, and how she incorporates movement into those moments. Sarah then asks her about Katy’s clients and what are some of the things they do. Lastly Katy discusses “layering her life” by taking small moments to care about health even while staring at screens, or by thinking about the shoes you are wearing.

Learn more about Sarah by going to her website

Learn more by going to Katy’s Website, or her Instagram

Sarah’s Why Bone Boot Camp & Summary of Her Personal Plan.

Bone Boot Camp Podcast
Bone Boot Camp Podcast
Sarah's Why Bone Boot Camp & Summary of Her Personal Plan.
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I started the podcast because I have a message I want to share with women.  In this introductory episode, I tell my story of going from fearful and embarrassed about my osteoporosis diagnosis to fiercely confident about my future.

My curious mind propelled me to look at what I can do myself before I tried pharmaceuticals.  My search did not veer into alternative medicine but rather exercise and nutrition as well as sleep and mindset.  I talk about whether gut health may have contributed to my condition.  I discuss my approach to eating and shopping.

My alignment also mattered to whether I was actually loading my hips when I walked. I studied alignment and how to get the path of weight to load my bones.

Sleep is so important and I mention Dr. Matthew Walker’s book “Why We Sleep” and how important sleep is to our bone building.

Finally, I discuss my area of expertise: weight bearing exercise for bone promotion.  How to weightlifting for osteoporosis is my passion and I teach it simply and effectively with joy! I want a long healthspan, not just lifespan and I want it for you too!