This episode deep dives into the world of hypermobility with physical therapist Dr. Melissa Koehl. During this episode, Nikki and Melissa discuss navigating pain, exercise, and the healthcare system as a hypermobile human.

Topics covered:

• The complex reasons why hypermobile humans often deal with joint pain, soreness and fatigue.

• Strength versus stability and the value in cultivating both

• Strategies for physical therapy and exercise to build strength and stability with fewer pain flares.

• How to measure progress when you’re hypermobile and why "pain-free" might not be the best short-term goal.

• The importance of addressing comorbidities beyond joint pain and how to self advocate in a healthcare setting. 

Connect with Melissa

• Visit Melissa’s website to learn more about her classes and offerings.

• Learn more about Melissa’s course Navigating Healthcare as a Hypermobile Human

• Follow Melissa on Instagram @dr.melissakoehl.pt 

Connect with Nikki

• Grab your week of free customizable strength workouts with modifications for pain or hypermobility!

• Sign up for Nikki’s free Strength Q&A on March 10, 2024

• Follow Nikki on Instagram @naablevyfitness 

 

In this episode, Nikki chats with Travis Pollen, PhD Health & Rehabilitation Sciences about how to critically assess scientific and research claims in the social media and online space.

They discuss:

• The limitations of research and how it doesn't always hold up when applied to real life
• The problem is cherry picking or only selecting a single study to site on why you are doing something rather than considering the larger body of evidence and how this can lead to misleading claims
• Why you can't believe everything you hear in the media or on Instagram, even when it comes from an authority 
• Why most health and fitness advice is really boring and if it sounds too good to be true, then it probably is

Resources mentioned:

• Research review for health and fitness professionals and teachers: physio-network.com
• Resource improving communication skills between health / movement professionals and clients: The Level Up Initiative 

To connect with Travis, visit travispollen.com or follow him @fitness_pollenator on Instagram.

In this episode, Nikki chats with crainosacral therapist Robyn Scherr about her lived and professional experience navigating fitness in a hypermobile body. 

They discuss:

• Common misconceptions around hypermobility, exercise, and injury
• Why doing less when starting a new exercise program will often get you better results
• How stress affects exercise tolerance and recovery 
• Strategies that Robyn has used to get stronger with fewer flare-ups
• Their personal experiences navigating flare-ups and bad body days

Connect with Nikki on Instagram @naablevyfitness

Join Nikki's list for more hypermobility resources!

In this episode of Nikki interviews her friend Rachel Zwass about her journey into strength training and some of the surprising insights Rachel has gained since she started in February of 2023. 

They discuss:

• Rachel's initial apprehensions about starting and perceptions of strength training as boring
• How Rachel progressed from lighter weights to more challenging weights and exercises
• The physical benefits and increased functionality that Rachel experienced as a result of strength training and how it helped her recover more quickly from injury
• The difference between following a PDF strength program versus an app based strength program
• What to expect in terms of soreness when you're new to strength training

Links mentioned:

CLICK HERE or visit gettotalpackage.com to learn more about the Total Package Strength app based program and enroll. 

In this episode, Nikki chats with behavior change expert Dr. Karin Nordin about why behavior change is so challenging and what you can do to make the changes you want through a compassionate and evidence based approach. 

They discuss:

• Where motivation comes from and what to do when you aren't feeling motivated
• What it means to have compassion and what the self help world often gets wrong about the idea of discipline 
• How to improve your relationship with rest and instill routines to reduce burnout
• How to use ritual and routine to improve your health, fitness, nutrition, or work habits
• Why it might be helpful to wait until the new year before setting goals for 2024

Links mentioned

Follow Karin on Instagram @karinnordinphd

Follow Body Brain Alliance on Instagram @bodybrainalliance

Learn more about the Meaningful Mornings Course.

Learn more about Change Academy.

Follow Nikki on Instagram @naablevyfitness

Sign up for the FREE Strength Essentials Master Class.

Learn more about the Total Package Strength App Based Program.

In this episode, Nikki chats with sports nutritionist and strength coach Steph Gaudreau about the benefits and differences between strength training and Pilates and why you may not want to use them interchangably.

They discuss:

• The issues with how fitness is marketed to women and how it influences our choices
• What is required to build strength, muscle, and bone density and if Pilates can meet these requirements in place of strength training
• The primary differences between programming and resistance options in Pilates and strength training and why these things matter.
• The importance of strength training for women over 40 and misconceptions around low impact exercise and "safety."

Connect with Steph

Follow Steph on Instagram @steph_gaudreau.

Visit Steph's website.

Get on the waitlist for Strong with Steph.

Connect with Nikki

Follow Nikki on Instagram @naablevyfitness.

Join Nikki's email list.

Learn more about Nikki's beginner strength training programs Strength for Hypermobility and PUSH IT.

References mentioned:

The effects of Clinical Pilates Exercises on bone mineral density (BMD), physical performance and quality of life of women with postmenopausal osteoporosis

High-Intensity Resistance and Impact Training Improve Bone Mineral Density and Physical Function in Postmenopausal Women with Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

 

 

In this episode, Nikki chats with personal trainer and author Jenn Pilotti about the challenge in finding the balance between mastering the basics so you can see results and the desire to experience novelty in exercise. 

They discuss:

• Why novelty is so attractive, but can backfire on us if we don't have foundational strength + mobility
• How to find a balance between our desire for "shiny objects" and the stuff that we need to see improvements in fitness + feel better
• The basics of fitness, why they're important, and why they are dependent on what you want for yourself (aka universal principles with nuanced application).

Connect with Nikki & Jenn

Follow Nikki on Instagram @naablevyfitness

Join Nikki's list for free nutrition and fitness support. 

Follow Jenn on Instagram @jenn_pilotti

Visit Jenn's website jennpilotti.com.

In this episode, Nikki and Jenn discuss common challengs for cardio with hypermobility and strategies to navigate them. 

They cover:

• Why cardio can feel so challenging when you're hypermobile
• The role of strength training in mitigating against pain and injury during cardio 
• Common myths about hypermobility, running, and impact based cardio
• Tips to reduce flare-ups and pain during cardio
• The difference between HIIT and low intensity cardio and how to figure out what amount of each may be right for you.

Purchase the Cardio for Hypermobility Master Class + Program!

Purchase the Strength for Hypermobility Program with the Cardio for Hypermobility Master Class + Program at no additional cost!

Follow Jenn on Instagram @jenn_pilotti

Follow Nikki on Instagram @naablevyfitness.

In this episode Nikki shares her personal journey finding solutions for managing her chronic neck pain and hypermobility related symptoms, including dizzy spells, chronic tension headaches, and joint subluxations. 

She also details her recent experience with physical therapy for her jaw and how it has helped reduce many of her sypmtoms. 

Links mentioned

Jaw stability / strength exercise examples

FREE hypermobility friendly strength workouts

Get the Strength for Hypermobility Program

Follow Nikki on Instagram @naablevyfitness

Follow Nikki on TIkTok @naablevyfitness

 

In this episode, Nikki and Jenn deconstruct some of the most harmful myths surrounding exercise with hypermobility.

They discuss:

• Why restorative movement is an incomplete solution to getting and staying out of pain
• How and why strength training affects the human body differently from yoga and Pilates
• The role of strength training in pain management and injury reduction
• Ways to identify your personal level of tolerance to exercise to reduce flare-ups

Links Mentioned:

Learn more about the Strenght for Hypermobility Program

Sign up for the Expanding Your Tolerance to Exercise Master Class

Rational & Feasibility of Resistance Training in hEDS/HSD: A Narrative Review

Connect with Nikki & Jenn

Follow Nikki on Instagram @naablevyfitness

Follow Jenn on Instagram @jenn_pilotti

In this interview, Nikki chats with founder and Head Coach of Elements Sports Coaching Tenille Hoogland about what women need to know when starting or returning to endurance training and sports in their 40s and beyond.

They discuss:

• How to define endurance activities
• Nutrition considerations and common pitfalls that stop women from feeling and performing their best - particularly as they are entering their 40s and 50s
• How to get started with endurance activities such as running or biking with less burnout and fewer injuries
• Why age shouldn't stop you from starting or pursuing endurance activites
• The different cardio zones that you should know about when starting endurance training

CLICK HERE to sign up for the Play to Your Best: Perimenopausal Athletes and Beyond Virtual Summit!

Connect with Tennille

• Elements Sports Coaching Website
• Athlete Project 51

Connect with Nikki

• Join my list for fitness + nutrition tips
• Follow me on Instagram @naablevyfitness
• My website + ways to work with me: NaabLevy.com