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Helping endurance athletes achieve maximal physical performance through informational episodes on training, rehab, nutrition and mindset
Episodes
Wednesday Nov 11, 2020
Wednesday Nov 11, 2020
Pelvic health is a topic that is often believed to be only for the elderly, or for 'someone else', meaning that pelvic health problems are not always openly talked about.
This podcast episode debunks that completely as Trang sits down with Dr Susie Gronski. Dr Susie is a Physical Therapist from the US who specialises in men's pelvic health, and has her own book called 'Pelvic Pain: The ultimate Cock Block' and a podcast 'In Your Pants'. She has had extensive experience in this field and sure makes the topic fun and interesting to chat about.
In this episode, Dr Susie relate pelvic problems in men under their 50s, to those doing endurance sports or may have pain that has been mistaken for a muscle problem.
Specifically, Dr Susie goes into common misconceptions about pain, what pelvic pain might feel like, healthy bladder patterns, how to work your pelvic floor muscles, ways to keep your prostate healthy and much more.
Men, this episode is for you! But if you're a health professional or female wanting to know more about general pelvic health, you will also learn a lot from this. Enjoy!
Timestamps:
0:00- Intro
4:20- Meet Dr Susie Gronski
11:44- Common misconceptions about pain
17:47- Chronic pelvic pain
28:48- What does pelvic pain feel like?
35:19- Healthy bladder control
45:14- How to work your pelvic floor muscles
51:57- How to keep your prostate healthy
59:12- Top tips on how to control pain
Get in touch with Dr Susie
Website: drsusieg.com
IG: @dr.susieg
Book- Pelvic Pain: The Ultimate Cock Block
Podcast- In Your Pants By Dr Susie G
Resources mentioned: The prostate playbook by Professor Craig Allingham
Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: @themotionmechanic
Facebook: The Motion Mechanic
Website: www.themotionmechanic.com
Wednesday Nov 04, 2020
Wednesday Nov 04, 2020
In this bonus episode of TAG, Trang is interviewed by Melissa Ensink on the Prana Running Podcast.
This conversation is a little different from what Trang usually speaks about, as she goes into more depth about her own personal journey. She shares about her own running/triathlon journey, what's next for The Motion Mechanic and why she became a vegan earlier this year.
In addition, Trang and Mel talk about mindset, people's sphere of influence, the power of coaching, running technique, common strength training mistakes that runners make, and plenty more.
Enjoy!
Get in touch with Mel Ensink
Podcast: The Prana Running Podcast
IG: @pranarunning
Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: @themotionmechanic
Facebook: The Motion Mechanic
Website: www.themotionmechanic.com
Wednesday Oct 28, 2020
Wednesday Oct 28, 2020
In this episode, I had the pleasure of sitting down to chat with Dr Juan Michelle Martin, who is a Physiotherapist based in Duluth, Georgia specialising in women's pelvic health.
This episode is especially for the ladies, talking about how to manage the changes the body goes through during pregnancy and after childbirth, and how to train safely during this time.
Some specific topics Dr Juan goes through include what exercises to avoid during pregnancy, how soon after childbirth is it safe to start training, dealing with urinary incontinence, pelvic floor exercises and much more!
If you are going through this stage of your life currently, or know someone who would benefit from this episode, hit share and spread this jam-packed episode with valuable info! Enjoy 👍
Timestamps:
3:00- Intro
12.15- How the body changes during pregnancy
18:50- Is it safe to train during pregnancy?
28:37- Exercises to avoid during pregnancy
31:04- Can any exercises increase risk of complications or premature labour
33:47- How soon after childbirth is it safe to start training again
41:29- Dealing with stress urinary incontinence
47:56- Pelvic organ prolapse
52:24- Pelvic floor exercises
1:00:20- Listener Q&A
Get in touch with Dr Juan Michelle Martin
Website:www.jmmhealthsolutions.com
IG: @thepelvicperspective
Podcast: The fueling her podcast- A woman’s guide to wellness
Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: @themotionmechanic
Facebook: The Motion Mechanic
Wednesday Oct 14, 2020
Wednesday Oct 14, 2020
This episode continues from the previous episode where Trang and Dr Nicky Keay chat about hormonal health for athletes.
This time, Dr Nicky digs even deeper into hormonal health for athletes and ways you can easily monitor your hormonal situation day to day. From there, Nicky goes into training considerations across a lifespan, from exploring the idea of too much training for children/adolescents, to training around the menstrual cycle during adulthood and how menopause later in life can affect training too.
A lot of this episode is especially relevant for females, but this episode is going to be useful for any health professional or athlete interested in understanding the bigger picture effects of hormones. Happy listening!
Timestamps
4:35- Hormone health
10:18- Day to day monitoring of hormonal health
27:12- Training considerations for the young athlete
42:35- Training around the menstrual cycle
55:05- How hormonal contraception affects training
57:40- The effects of menopause
Get in touch with Nicky
Website: www.nickykeayfitness.com
Instagram: @nickykfitness
Online course for coaches https://sport-ready-academy.teachable.com/p/working-with-high-performing-female-athletes discount 20% for first enrolling listening to the podcast. Code 2020NK
Athlete Monitoring with new feature of menstrual monitoring https://www.athletemonitoring.com/menstrual-cycle-tracker/
Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: themotionmechanic
Facebook: The Motion Mechanic
Wednesday Sep 30, 2020
Wednesday Sep 30, 2020
In this episode, Trang sits down to chat with the expert herself, doctor Nicky Keay on Relative Energy Deficiency in Sport (RED-S) and the role hormones play in athletic performance.
Doctor Nicky is an endocrinologist based in London, England. She has specialised in hormone health, energy availability and RED-S for many decades, working with all ranges of patients, from dancers to cyclists.
As an Honorary Fellow in the Department of Sport and Exercise Sciences at Durham University, Nicky conducts clinical research in sports/dance endocrinology.
Nicky is also a pilates teacher and an experienced ballet dancer, choreographer and instructor herself.
Timestamps:
4:00- Why your hormones are so important for health and performance
6:45- How to optimise your hormone health
14:11- What is Relative Energy Deficiency Syndrome (RED-S)
19:47- What affects energy availability
27:34- Nutritional considerations to adequately fuel for performance
33:22- Can energy deficiency be a problem for athletes within a healthy bodyweight
40:20- Performance consequences of RED-S
48:49- Steps to take to manage RED-S
54:00- Menstruation for the female athlete
This was a real jam-packed episode, so whether you are an athlete, health-professional or coach, this is one you'll enjoy and learn a lot from!
Get in touch with Nicky
Website: www.nickykeayfitness.com
Instagram: @nickykfitness
Online course for coaches https://sport-ready-academy.teachable.com/p/working-with-high-performing-female-athletes discount 20% for first enrolling listening to the podcast. Code 2020NK
Athlete Monitoring with new feature of menstrual monitoring https://www.athletemonitoring.com/menstrual-cycle-tracker/
Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: themotionmechanic
Facebook: The Motion Mechanic
Wednesday Sep 16, 2020
Wednesday Sep 16, 2020
In this episode, I sit down with Doctor Izzy Smith to chat about how to train like a boss while also maintaining optimal health.
Izzy speaks about the health benefits of exercise, how to optimise recovery, if there are any detrimental effects of too much training, whether you should train if you're sick, training considerations around the menstrual cycle, and much more!
This is a highly informative and fun chat with Izzy, and can't wait for you all to hear it. Enjoy!
Timestamps
3:00- Getting to know Izzy
11:20- The health-benefits of running
18:20- The physical activity guidelines of Australia
21:52- Can too much training be a strain on the heart?
31:40- How to make the most of your rest days
38:35- Should you train while you are sick?
42:57- How the menstrual cycle affects training capacity
47:52- Types of fatigue
Get in touch with Izzy
IG: @drizzyksmith
Website: https://www.doctorizzysmith.com/
Podcast: Behindtheuniform
Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: themotionmechanic
Wednesday Sep 02, 2020
Wednesday Sep 02, 2020
In this episode, I sit down with Jamie Stratton, Founder and Myotherapist at AIM Sports Recovery in Melbourne.
Jamie has a background in Athletics, where he trained from a young age and competed at National-Level in Long-Jump. After retiring from the sport, Jamie decided to start-up AIM Sports Recovery, to help athletes with a service that he lacked while he was competing: Adequate recovery and injury-management.
Jamie is now helping a wide-range of athletes, from recreational to elite, from Athletics to Endurance athletes to optimise their recovery and ultimately, train and perform at their best.
This was a really fun and insightful conversation that I had with Jamie. Stress AND rest equals growth, so make sure you tune in to this episode to hear about Jamie's experiences and learnings as an athlete, and what he recommends for you to best manage your recovery.
Timestamps:
3:00- Jamie’s journey into elite-level long-jumper
32:34- How Jamie developed AIM sports recovery
49:36- The difference between a Physio/Myo/Chiro/Osteo
1:02:03- Sleep for recovery
1:08:20- The 1%ers for recovery
1:15:08- Q&A
Get in touch with Jamie
Email: Jamie@aimrecovery.com
Instagram: @aimsportsrecovery
Phone: 0417 667 267
Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com
Wednesday Aug 19, 2020
Wednesday Aug 19, 2020
Hydration can be a confusing topic.
"Don't drink too much water, it will slow you down"
"You can't drink too much water, it's better to be overhydrated than dehydrated"
"If you're thirsty, you're already dehydrated"
"Overhydration can be extremely dangerous, you need to have a specific hydration plan"
All of this will be discussed in today's chat about how to hydrate for optimal performance with Sports Scientist, Co-Founder and CEO of Precision Hydration, Andy Blow.
As an elite-level triathlete back in the days, Andy experienced the effects of dehydration during his long-course racing. This eventually inspired him to specialise into sweat, hydration and cramping. Since then, Andy has been involved in hydration research, been the team Sports Scientist for the Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.
If you are an endurance athlete who wants to maximise your training, recovery and race performance through your hydration, or you simply want to learn more about hydration, then this episode is for you. Enjoy!
Timestamps
0:00- Get to know Andy
7:05- The evolution of hydration science
12:44- The mechanism of hydration
15:31- Electrolytes for performance
19:12- How to know when you’re dehydrated
31:20- The issues of overhydration
36:21- Measuring the sodium composition of your sweat and your sweat rate
41:52- Factors that affect dehydration
49:42- How much water can the body absorb at once
53:57- Listener Q&A
Episode resources:
Hyponatremia blog: https://www.precisionhydration.com/blogs/hydration_advice/what-is-hyponatremia-and-how-can-you-avoid-it
15% discount code for your order from Precision Hydration: MOTIONMECHANIC
Website: https://www.precisionhydration.com/collections/electrolyte-supplements
Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com
Tuesday Aug 11, 2020
Tuesday Aug 11, 2020
In this episode, Trang sits down with Physiotherapist and Pilates Instructor, Alice Baquie to chat all about Pilates. Alice has a background in gymnastics and running, and her work primarily involves treating patients and running pilates classes for all populations- From those returning from injury to high-level conditioning for physical performance.
Although Pilates has historically been associated with rehab, there is a lot more to it! Pilates is a form of resistance training and can also be utilised to improve function, coordination and strength to compliment endurance training.
If you’re interested in varying up your resistance training to compliment your endurance sessions, then I’d highly recommend you listening to this episode. Enjoy!
TIMESTAMPS
0:00- Intro
3:00- Pilates vs S&C, or both?
7:30- Get to know Alice
16:42- What is pilates?
19:50- Reformer vs mat pilates
23:03- Benefits of using springs as resistance
27:43- Pilates vs yoga
32:39- Pilates for increasing body awareness
37:08- Pilates for strength and control
46:34- Where to fit pilates in your training week
53:50- What does a typical session look like?
58:09- Technique is most important
1:00:49- Anterior vs posterior pelvic tilt
1:05:48- How to engage the core
1:11:00- Good beginner mat exercises to try
1:14:22- How to progress pilates exercises
1:18:06- Q&A- How soon after pregnancy is it safe to do pilates?
1:19:35- Is pilates more strength or stretching?
1:22:56- Pilates exercises that are best for runners
Get in touch with Alice
Instagram: @alicebaquie
Website: www.alicebaquie.com.au
Facebook: alicebaquie@gmail.com
Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com
Monday Jul 27, 2020
Monday Jul 27, 2020
In this episode, Trang sits down to chat with Pro Ultra-Runner Lucy Bartholomew.
Lucy first started doing Ultras at a young age, completing her first 100km race at just age 15. Since then, Lucy has accumulated an extensive resume of racing achievements. Most notably, becoming the World Junior Female Sky Running Champion in 2014, and not long after that, becoming the world Ultra Junior Trail Running Champion. She has also taken out 1st and set course-records in Ultra-Races all over the world.
As well as her racing career, Lucy is also a woman of many talents. She is a great role model on social media, advocating all aspects of healthy living, running her own training camps and soon-to-be releasing her recipe book on wholesome plant-based cooking!
In this episode, Trang and Lucy talk about ways to make the most of these times through training, mental and lifestyle strategies, thriving off a plant-based lifestyle and answering all the listener questions!
Lucy shares her experiences and perspective with many laughs in between, for all athletes to enjoy. It's a great episode to further connect the running community during these times. Enjoy!
Timestamps:
6:10- Sucy’s strategies for lockdown 2.0
12:05- Lucy’s current training routine
18:25- Lucy’s interests outside of training
24:59- Finding your why
31:57: Lucy’s upcoming recipe book
35:50- Thriving off a plant-based lifestyle
42:57- Lucy’s go-to meals around training
55:46- Listener Q&A
Get in touch with Lucy
Instagram: lucy_bartholomew
Facebook: Lucy Bartholomew
Strava: Lucy Bartholomew
Website: www.lucybartholomew.com
Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com