In this episode of the Movement Logic Podcast, Laurel shares six universal takeaways from training for and running her first marathon—and how they apply to any long term, challenging, exercise-related goal. Whether your goal is to build strength, increase stamina, or just feel more capable in your daily life, this episode explores fundamental training principles, helpful mindset coaching, and empowering tips to help you reach a long-term, physically demanding goal.

Rather than focusing on the details of marathon training, Laurel distills what she learned about goal-setting, accountability, program design, recovery, and the fatigue that can sometimes hide progress. She also calls out the overwhelming and often contradictory fitness advice targeted at women, especially during perimenopause and menopause, and urges a more individualized and practical approach to training.

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00:58 Why I trained for a marathon and what I learned
04:17 Takeaway #1: Have a realistic, measurable goal
13:34 Takeaway #2: Programming is a hypothesis
21:05 Takeaway #3: Accountability helps you follow through
27:50 Takeaway #4: Fatigue can mask your progress
35:45 Takeaway #5: Recovery reveals your fitness
42:00 Takeaway #6: Strength supports everything

RESOURCES

Episode 9: What Are the Best Exercises for Strength?

Episode 85: Inbetweenie - Boosting Recovery: What Really Works

Episode 70: Inbetweenie - Do you need a deload week?

Episode 90: Capacities for Longevity Part 1: Strength

Episode 94: Capacities for Longevity Part 2: Power

Episode 98: Capacities for Longevity Part 3: Cardio

In this episode of the Movement Logic Podcast, Sarah explores the commonly held belief that any amount of exercise is better than none. Using recent research, she discusses the benefits of minimal exercise on cardiovascular health and longevity but also highlights the limitations of this advice. She emphasizes the need for strength training and power exercises to meet the comprehensive physical needs of the body, especially as we age. Additionally, she discusses the socioeconomic barriers to regular exercise and suggests systemic changes to make meaningful physical activity more accessible to everyone.

Sign up for the Wait List for our Bone Density Course!

00:03 The Common Exercise Advice: Just Do Something

02:01 Scientific Evidence Supporting Minimal Exercise

06:58 Limitations of Minimal Exercise

10:01 Strength Training and Its Importance

16:35 Challenges and Practical Solutions for Exercise

22:12 Conclusion and Final Thoughts

References:

Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis

Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality

Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

In this 'Inbetweenie' episode of the Movement Logic podcast, Sarah delves into the widespread misinterpretation of a 2014 research study titled 'Ability to Sit and Rise from the Floor as a Predictor of All-Cause Mortality.' Popularly known as the Sitting Rising Test (SRT), the study has been sensationalized in the media and on social platforms, claiming that the ability (or inability) to get up from the floor without assistance can predict mortality. Sarah critiques the study's methodology, the pitfalls of its media representation, and the critical difference between correlation and causation. She also emphasizes the importance of proper interpretation to avoid fear-mongering and encourages training in strength and balance for overall health benefits.

Get on our Wait List for the Bone Density Course!

Follow us on Instagram @movementlogictutorials

01:08 Overview of the Misinterpreted Study

03:35 Details of the Sitting Rising Test (SRT)

04:21 Methodology and Findings of the Study

14:33 Critique of the Study's Methodology

23:43 Misinterpretations and Media Hype

29:17 Conclusion and Final Thoughts

References:

Episode 15: 3! Easy! Rules! About! Research!

Ability to sit and rise from the floor as a predictor of all-cause mortality(abstract)

Conor O’Shea podcast: Taking Control of Your Pain Through Movement

SRT Test on YouTube

Discover Magazine: Simple Sitting Test Predicts How Long You'll Live

In this episode of the Movement Logic Podcast, we dive into cardiovascular health and the role of cardiorespiratory fitness in supporting longevity—especially for women as they age. We break down the science behind moderate and vigorous aerobic exercise, explain how it differs from strength training, and explore why both are essential for long-term health.

We also tackle some of the most persistent cardio misconceptions, unpack the physiological differences between strength and aerobic training, and share evidence-based strategies for integrating both into your routine.

Along the way, we offer personal insights and practical tips for building aerobic capacity—with a special focus on finding and sustaining moderate intensity. You'll learn how to gauge it using tools like RPE, the talk test, and heart rate zones.

Sign up for Bone Density Course: Lift for Longevity. THE CART CLOSES THIS SATURDAY, MAY 10th, 2025!

Follow us on Instagram @movementlogictutorials

00:00 Podcast Introduction and Vocal Warmups

07:32 The Importance of Cardio Respiratory Fitness

11:01 Understanding VO2 Max and Its Benefits

13:45 Physical Activity vs. Exercise

23:36 The Role of Cardio Respiratory Fitness in Longevity

30:30 Aerobic vs. Anaerobic Exercise

34:35 Recovery and Adaptation

53:30 Biology of Cardio Respiratory Fitness

53:46 Aerobic vs. Resistance Training

59:43 Understanding Lactate, Lactate Thresholds, and Exercise Intensity

01:02:31 Training Zones

01:22:07 Moderate vs. Vigorous Intensity Exercise

01:44:13 Best Exercises for Aerobic Endurance

01:49:58 Combining Strength and Cardio Training

01:53:56 Cardiovascular Health in Women

02:07:42 Why People Hate Cardio and How to Overcome It

02:21:44 Conclusion and Final Thoughts

RESOURCES

Read JAMA Network Open about cardio and mortality risk

Listen to Long & Lean pt. 2

Read VO₂ max associated with reduction in all-cause mortality

Listen about exercise recovery

Read Burn about human metabolism by Herman Ponzer

Read Eve about evolution and the female body by Cat Bohannon

Read about cardiovascular disease and risk factors for women

Welcome to Episode 97 of the Movement Logic Podcast! In this special episode, Laurel and Sarah talk to four women who recently completed the Bone Density Course: Lift for Longevity about their experiences. Whether it’s building strength and stability for hiking and biking, reclaiming confidence in their bodies, or surprising themselves with what they can lift, each woman brings a unique and inspiring story. In this episode, you’ll hear from:

• Leslie Nelson, a former professional dancer and movement educator from the Berkshires of Massachusetts, who rediscovered strength, resilience, and even more mobility through lifting.
• Julie Wright, a lifelong ballet dancer and psychotherapist based in New York City, who realized that ballet and walking weren’t enough to maintain her bone health — and found empowerment through barbell training.
• Barb Elias, a retired public servant and yoga teacher from Winnipeg, Manitoba, Canada, who worked with her natural hypermobility to build real-world strength that supports her hiking, biking, and day-to-day confidence.
• Susan Saylor, a former civil rights attorney turned yoga teacher in San Francisco, who overcame her hesitations about lifting and built a new relationship with strength training that shows up both on and off the mat.

If you’ve ever wondered if you’re too old, too inexperienced, or too "not a gym person" to lift heavy and get stronger, these conversations will change your mind.

Important: The cart for Bone Density Course: Lift for Longevity closes Saturday, May 10th — so don’t wait! SIGN UP HERE! We won't run this course for another 6 months!

In this episode of the Movement Logic podcast, Sarah and Laurel dig into the grift surrounding popular bone health programs, critically analyzing Bones for Life, Bone Coach, and Buff Bones. They introduce the Grift-O-Meter™ scale to rate each program on their misleading tactics and claims about osteoporosis treatment. They conclude by decrying the patronizing nature of some fitness regimes, urging a more empowered and scientifically sound approach.

Sign up for our FREE LIVE online Strength class on 4/26 at 11am ET / 8am PT

00:00 Introduction

11:40 Critique of Bone Density Programs

43:30 Debunking Pseudoscience in Marketing

45:49 Feldenkrais Movements and Bone Health

01:23:43 Understanding Naturopathic Education

01:29:49 Exploring Kevin Ellis' Supplement Company

01:31:22 Osteo IQ: DNA Testing and Bone Health

01:41:20 Buff Bones: A Deep Dive

02:05:36 Outdated Research and Spinal Flexion

02:16:28 Instagram Messaging and Audience Engagement

02:20:52 Strength Training for Bone Density

02:39:49 Lifting Weights in a Patriarchy

Download Your Grift-O-Meter here!

Episode 56 Does Hypermobility Cause Osteoporosis?

Episode 82 Weird Science: When It Doesn’t All Add Up

Episode 90 Capacities for Longevity Part 1: Strength

Episode 91 LIFTMOR, Not Less: An Interview with Belinda Beck

Episode 93 Should You Avoid Spinal Flexion With Osteoporosis

Episode 94 Capacities for Longevity Part 2: Power

Results not Typical Podcast

Decoding the Gurus

Bones For Life

https://bonecoach.com/

https://healthybonesco.com/

https://osteoiq.com/

https://www.integrativenutrition.com/

Bone Turnover Markers in the Diagnosis and Monitoring of Metabolic Bone Disease

Sleep Duration and Bone Density

Buff Bones

MEDEX-OP

Stop Worrying About Lifting Weights for Bone Density

Laurel’s Response

Osteoporosis Confusion

Squat Alignment

In this insightful episode, Dr. Sarah Court sits down with Dr. Caitlin Casella, PT, DPT, to discuss the evolution and current state of physical therapy. Dr. Casella shares her journey from being a full-time yoga instructor to becoming a PT, the transition from yoga to developing her own physical therapy practice, and her thoughts on the business models in PT clinics today. They delve into the challenges of the current healthcare system, share personal experiences and lessons learned from clinical rotations, and discuss the importance of sustainable career practices to avoid burnout in the industry. This conversation is an invaluable resource for current and prospective PTs, and movement professionals considering a transition into physical therapy.

00:41 Journey to Becoming a Physical Therapist

00:56 Transition from Yoga to Physical Therapy

02:59 Starting a PT Clinic

04:15 Clinic Operations and Burnout

05:55 Specialized Services and Classes

07:16 Menopause and Women's Health

09:47 First Experiences with Physical Therapy

13:29 Clinical Rotations and Pandemic Challenges

19:07 Inpatient vs. Outpatient PT

22:43 Cash-Based vs. Insurance-Based Clinics

30:04 Balancing Medicare and Cash Patients

34:21 Private Practice Setup

34:41 Balancing Rates and Burnout

35:09 Recognizing Burnout Signs

38:25 Transitioning to Private Practice

39:51 Challenges in PT Profession

43:47 Advice for Aspiring PTs

48:54 PT School Experience

57:52 Practical Application of PT Education

Sign up for our FREE Bone Density Course Strength Class here!

Resources:
Practice Human website

Dr. Caitlin Casella on IG

In this episode of the Movement Logic Podcast, Laurel and Sarah explore why power training deserves a spot in your movement routine—especially as you age. They kick things off by reviewing the different types of strength before introducing the concept of power, breaking down the fact that, yes, there are different types of power too.

You’ll hear why power is critical for balance, fall prevention, and quick, reactive movements that keep you moving safely and independently in daily life. Laurel and Sarah explain how power tends to decline faster than strength as we get older—and why that matters—along with how the right kind of training can help you maintain and even improve it.

They share real-world examples of power in action, clear up common misconceptions, and highlight the key principles that make power training both safe and effective. Plus, they give a sneak peek into their upcoming course designed to make power training approachable, progressive, and even—dare we say—fun.

SIGN UP HERE to take a free Bone Density Course class with us LIVE April 26th 8am PT / 11am ET

Follow @MovementLogicTutorials on Instagram

00:00 Introduction and Banter

00:15 Discussion on PTs Calling Themselves Doctors

01:17 Observations about the Bench Press from Recent Classes

05:05 Upcoming Free Bone Density Class

07:08 Series on Physical Capacities for Longevity

10:11 Strength vs. Power

11:54 Importance of Power Training for Older Adults

38:43 Force-Velocity Curve Explained

44:58 Types of Power

49:08 Applying Strength and Power in Sports and Daily Life

57:19 Neuromuscular Adaptations in Strength and Power Training

01:02:35 The Stretch Shortening Cycle and Power Training

01:08:07 The Importance of Power Training for Longevity

01:21:08 Cultural Misconceptions About Power Training

01:24:53 Teaser for Our New Course on Power

01:27:48 Conclusion: The Importance of Power Training

RESOURCES

Episode 60: Dismantling Long & Lean Pt. 1

Episode 90: Capacities for Longevity Pt. 1: Strength

Sys review and MA: Power v Strength for Older Adults

Sys Review and MA: Power to Reduce Falls Risk

Force Velocity Curve (the banana!)

Episode 37: Plyometrics - More Bang for Your Bones

Lachlan James paper - Not All Strength is Created Equal + Table from NSCA with Each Classification