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Episode 97: Stronger Than Ever - BDC Alums Share Their Stories
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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!
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Transcript
Introduction and Purpose of the Podcast
00:00:00
Speaker
I'm Laurel Biebersdorf, strength and conditioning coach. And I'm Dr. Sarah Court, physical therapist. With over 30 years of combined experience in fitness, movement, and physical therapy, we believe in strong opinions loosely held. Which means we're not here to hype outdated movement concepts.
00:00:15
Speaker
or to gatekeep or fearmonger strength training for women. For too long, women have been sidelined in strength training. Oh, you mean handed pink dumbbells and told to sculpt? Whatever that means, we're here to change that with tools, evidence, and ideas that center women's needs and voices.
00:00:32
Speaker
Let's dive in.
00:00:47
Speaker
Welcome to the Movement Logic Podcast.
Special Episode: Bone Density Course Experiences
00:00:50
Speaker
I'm Laurel Beaversdorf and today we have a very special episode for you. We are joined by four incredible participants from the most recent cohort of our bone density course, Lift for Longevity.
00:01:04
Speaker
They all started with us back in October of 2024 and wrapped up just a few weeks ago in April. This was our second time running the course, and these participants have graciously agreed to come on and share what their experience was like.
00:01:22
Speaker
Quick sidebar. First, a huge thank you to everyone who has left us a review lately on Apple Podcasts. We have experienced a flurry of reviews, which Sarah and I are very appreciative of.
00:01:39
Speaker
And also if you left one somewhere else, thank you as well for that. But to be honest, I don't check the other places very often.
00:01:50
Speaker
I'm not on Spotify.
Listener Feedback and Reviews
00:01:53
Speaker
I want to read a recent review though from Apple that we got from Kate Nat 13. Kate Nat writes, quote, I have had the pleasure of working with both Laurel and Sarah when they brought their talents to Cleveland.
00:02:08
Speaker
Following their podcast has helped slowly deprogram my mindset out of the I am broken mentality. I really appreciate all of the evidence-based information they provide.
00:02:20
Speaker
In this world where we have forgotten how to think critically, they give you step-by-step directions on how to intake information with a critical eye. I really appreciate that they do the legwork looking at and breaking down current research.
00:02:34
Speaker
That's not something I'm going to do in my spare time, but I like to try to make decisions in my life based on current data and best practices backed by
Future Topics and Course Enrollment
00:02:43
Speaker
research. So it's super helpful.
00:02:45
Speaker
If you are looking for some evidence-based strategies to guide your fitness journey, you've come to the right place. Wow, Kate Nat 13. Thank you very much for that glowing review.
00:02:59
Speaker
It really does mean a lot to us. Also, a special shout out to the listener who left us a five-star review with a very detailed topic request.
00:03:10
Speaker
about decompression, how this word decompression is used specifically in the movement world. I want to read a little of their request.
00:03:21
Speaker
They wrote, hello, I've loved your show from the beginning. I come from a modality that talks about, quote, decompressing the spine. This is taught by rooting the feet down while simultaneously lengthening the spine upwards as if you want to grow taller, and this can be done seated, standing, or in other positions.
00:03:40
Speaker
We say cues like, quote, imagine the vertebrae are lengthening apart from each other. I think it's to alleviate and prevent pain people tend to feel in their lower back, especially dancers who extend their spines a lot, unquote.
00:03:55
Speaker
So she goes on to request a topic about this to share a little bit more about what she's hearing about this topic of decompression. And guess what? There will be a future episode on decompression.
00:04:10
Speaker
I haven't fully consulted Sarah about this, but in my mind, I've sort of decided that some way, somehow, I am going to honor every topic request that gets written into a five-star review of our podcast.
00:04:28
Speaker
Leave us a five-star review and and make a topic request. Okay, before we meet today's guests, We have opened the cart on Bone Density Chorus Lift for Longevity.
00:04:41
Speaker
The cart closes on May 10th. Now, May 10th is a Saturday. We usually close carts on Sundays, but this one's closing on Saturday. So note that and also note that it's almost May 10th.
00:04:58
Speaker
So if you're on the fence about signing up for the course, you should go to the show notes right now and click the link and sign up and join us because this train is leaving the station, the strength train.
00:05:14
Speaker
Get it?
00:05:16
Speaker
Okay, let's meet today's guests.
Leslie Nelson's Strength Training Journey
00:05:20
Speaker
We've got Leslie Nelson. Leslie Nelson is a movement educator and former professional dancer based in the Berkshires of Massachusetts.
00:05:29
Speaker
After a career in New York City and years teaching bodywork and gyrotonic, she turned to strength training to support her bone health and longevity.
00:05:41
Speaker
Next, we have Julie Wright. She is a lifelong ballet dancer starting at the age of 10 and still dancing at 66. She was diagnosed with osteoporosis and was surprised to find that ballet and walking weren't enough to avoid the diagnosis.
00:05:59
Speaker
She lives in New York City and works as a psychotherapist specializing in babies, young children, parenting issues and sleep. Next up, we'll hear from Barb Elias, a retired public servant from Winnipeg, Manitoba, Canada.
00:06:14
Speaker
After teaching yoga for several years, Barb was diagnosed with osteoporosis and realized that yoga and walking weren't enough to protect her bone health. A lifelong hiker and cyclist with natural hypermobility, Barb turned to strength training to build stability, resilience, and confidence in her body.
00:06:31
Speaker
She credits strength training with helping her to stay active and strong well into her 60s. And then finally, we'll hear from Susan Saylor, a former civil rights attorney who has shifted her focus to teaching yoga in her semi-retirement.
00:06:47
Speaker
Susan lives in San Francisco. She trained with me in my resistance band training in NYC and got interested in lifting weights because her mom had been diagnosed with osteoporosis.
00:07:00
Speaker
All right, let's start off by hearing from Leslie Nelson. are
00:07:10
Speaker
Leslie, thank you so much for joining us on the Movement Logic Podcast to talk about your experience with Bone Density Course. So I'd love to start with just a little bit about who you are, where you live, what you do or did for a living, and how you found us, how you found out about Bone Density Course.
00:07:30
Speaker
Okay. I'm Leslie Nelson. I live in the Berkshires of Massachusetts. So beautiful, madness area. But I'm a New York transplant. I did my training and a career in dance in New York City and moved up and had kids. And I have a private studio and it currently says...
00:07:52
Speaker
yeah ah body work and gyrotonic on it but I consider myself a movement educator kind of covers a lot of bases and though I have done body work and do it I really feel like it's so important for me to teach people to take care of themselves so that's always been a big component of my work and I'm always looking to learn more and just build up my repertoire of things I can do and teach with people.
00:08:25
Speaker
So that said, yeah during the pandemic, found my way to you because there we were just staring at our screens, looking at some new movement ideas.
00:08:35
Speaker
And you were doing your yoga with the bands. And I thought, well that's really interesting. and And then you and Sarah were talking about bone density. that really piqued my interest because I come from ah bunch of Scandinavian women who have had hip replacements. Oh, wow And my mom is 91. So far, knock on wood, her hips are fine.
00:08:57
Speaker
But it was something that really, you guys do your homework and you've done the research and I listened and took the sample class that you offered, which was very useful.
00:09:12
Speaker
Cool. So yeah, because I'm picky about the classes that I choose. And you really nailed this one. Awesome. So let me ask you, had you ever string trained prior to joining us for Bone Density Course? Had you ever picked up a barbell before?
00:09:33
Speaker
Barbell, no. But i as a dancer, i worked... up and down Park Avenue working as a personal trainer in the 80s, hoisting the three and five pound weights and doing lots of reps. Maybe you'd see a 10 pound weight, dumbbell, but, and, you know, stretch bands and all that.
00:09:54
Speaker
um But, you know, i I never picked up the full loaded, as you call it, the big biscuits. and The barbell with the big biscuits. Yeah, yeah. And i was kind of, kind of, sort of repelled by it, you know, I said, well, then there's something too that I need to look at. And the fact that you both came from yoga and Pilates meant you had a nuanced approach.
00:10:20
Speaker
And you'd understand me because that was my approach. And I thought that might be the missing piece because you're goingnna you're going to describe things in a way that that I'm going to understand. And I don't have to go to the gym anymore.
00:10:35
Speaker
and grunt with the dudes. Yeah. Yeah, because you had no interest in going to the gym to grunt with the dudes. i um I'm curious. So you were a personal trainer m working in New York City, teaching people to lift weights.
00:10:49
Speaker
Were your clients dancers? No. No. And you were having them lift, like you said, three or five pound or 10 pound weights and doing lots of reps. I imagine you were working with women mostly or who were your clients? Okay.
00:11:06
Speaker
Yeah. A lot of housewives. I had some theater people. And this was like...
00:11:13
Speaker
Maybe just a little post-Jane Fonda. Yeah. I was going to say Jane Fonda. We're doing our biceps. We're doing our tricep. Everyone wants to get their the back of their arms solid. Right. That was the big goal. Aha. You know?
00:11:28
Speaker
And ah so it was toned. Yeah. they want Everyone gets tones and conditioning classes is what was called. and ok And that works a little bit. You know, like they knew they had biceps. They knew they had they knew there were different motions to do, but it wasn't heavy weightlifting. Yeah. Yeah.
00:11:48
Speaker
Right. So, okay. So you you saw that Sarah and I were teaching this course that had to do with barbells. You felt repelled, but you're curious enough about your own reactions to things where you were like, maybe I should take a closer look at my repulsion to barbells.
00:12:02
Speaker
But you got the sense that we would be able to make it relevant to you. Did you have a reason for wanting to build strength? Like, was there some part of you that thought maybe I should be stronger or maybe I should work on my strength more? Or was it just the sheer curiosity and, wow, I'm really not into barbells, but maybe I should be?
00:12:22
Speaker
And Sarah and Laurel seem cool. Well, i Found it quite easy for me to do arm balances in yoga. So I was, I could support body weight, but it was interesting. I did, you know, this is now 20 years ago.
00:12:39
Speaker
I did Ishtanga yoga six days a week, you know, lots of Chaturanga. And then after I had my kids, I had ah rotator cuff injury, a frozen shoulder.
00:12:51
Speaker
yeah. Ten years later, the other frozen shoulder. And was like, God, here I have all this range of motion. Why am I doing that? So, um you know, so there was a bit of i was tentative about, oh, if you see have...
00:13:05
Speaker
shoulder injuries and shouldn't be lifting weights. and But I do did feel some safety in the fact that Sarah's a PT. Right. You're a yogi. So putting those ideas together led me to trust that that this was going to be something That was a nuanced approach that might be able to help me work despite my former injuries. Yeah. And were you told by someone or did you just get the feeling that lifting weights with shoulder injuries was not a great idea? Was that kind of like a message you had received somewhere down the road or was it just really just concerned that you would injure your shoulders again?
00:13:47
Speaker
I actually have a number of clients that have received injuries lifting incorrectly. And I do exchanges with massage therapists and PTs. And a lot of the PTs say people come in because they're injured. You know? Of course. Of course.
00:14:03
Speaker
But despite all of this, you decided to do it. Exactly. i'm I'm just, I'm really, I just think it's... Pretty exceptional of you. All right. So next question is what has been your biggest win with Bone Density Course?
00:14:18
Speaker
Because you've been very consistent in the classes. I saw you in several of my classes. And I saw some of your wins. But I want to hear from you. What do you think some of your biggest wins were or a big win was? Yeah, it was fun when we tried to see how much you can lift day.
00:14:33
Speaker
The buildup. The buildup day, yeah. And it was like, here, before you guys, I owned two 10-pound weights, 20 pounds. I could lift 20 pounds. So then I buy this barbell, and it's 35.
00:14:47
Speaker
thirty five which That appealed to me, that idea of having something that I really could feel that I'm lifting with both arms in an even way.
00:14:57
Speaker
So then I picked up that 35-pound barbell, and I could do it. And then the buildup day and, oh, I can pick up 70 pounds. I didn't I never even tried. I mean, I pick up mulch. But, you know, this thing is, you know, six and a half feet long. It takes up, you know, a big chunk of the wall.
00:15:18
Speaker
Yeah. And then to be able to do it confidently. And you guys just really did it in a just very, it was well formatted, but it was just progressive in just the right way where I never, i have to say, i was expecting to be aching and sore and miserable and taking Advil. And you still signed up. This is just blowing my mind.
00:15:47
Speaker
and and And you were expecting all of that. And then what was then what was the reality? Oh, well, so the big win. Okay, here's the big win is, you know, and i I sort of do these new things in a clandestine way, like don't tell ah other people that I'm doing this. Don't tell my yoga friends that I'm lifting heavy, right? So I'm sneaking out to do this. and And so the week before our last week here, I go away on a four-day yoga conference.
00:16:16
Speaker
who And there's a range of different people, but a lot of people have studied for 35 years this form of yoga technique. and The teacher's wonderful. But many different I don't know, ages and strengths.
00:16:31
Speaker
And i find myself doing things that I hadn't done in 20 years because of the kids, the injuries and all that. And I'm just floating up into handstand, headstand with twists, arm balancing, twisted arm balances. And I'm just like, what the? And I take it it had been maybe a little while since you'd practiced.
00:16:55
Speaker
You hadn't really checked in with those asanas. Yeah. Yes, for those asanas. I practice all the time, but i haven't been... With those. So that was really great. Yeah, I bet.
00:17:07
Speaker
So the whole idea that weightlifting is going to build bulk and you're going to lose flexibility and range of motion it didn't happen. In fact, it was quite the opposite.
00:17:19
Speaker
I feel like the strength in the lats allows me to get my arms up behind my ears, which aligns the humerus with the elbow so I can be upside down. And it's no big deal.
00:17:34
Speaker
Amazing. That is so cool. That's one of my favorite experiences is to ah feel the work that I've been doing outside of the work that I'm doing, right? To feel it in my life somewhere, whether it's a hobby or a practice or ah separate exercise format or just doing work around the house. So thank you for sharing that win. That's a huge win.
Injury Adaptation and Course Format
00:17:57
Speaker
What would you say was the hardest thing that you didn't anticipate about the course? thats That's a tricky one because I really didn't have anything that i that was a downer except that I did slip on the ice and landed on my wrist in a funny way and showed up and thought, oh, God, now I'm going to have to drop out or whatever. And that day was Sarah.
00:18:23
Speaker
And she said, oh, okay, so you can't do the pushups today. So you can do bench presses with your dumbbells. I was like, oh, and in fact, doing that, I think helped my wrist heal in no time because I was grip strength and it was lengthening the 10. That was what I thought was going to be hard, ended up being another win.
00:18:46
Speaker
Amazing. So that's, Fantastic that you had those dumbbells too, right? So we often say to participants, like, can I use my dumbbells? And we're like, sure, you can absolutely use your dumbbells.
00:18:57
Speaker
You might learn as you take the course that you would like to have barbells as well. but actually the more the merrier. So whatever equipment, in addition to barbells you have, you never know when it might be very handy.
00:19:09
Speaker
And so that's cool. You got to build continue to build strength through that injury. And I'm sure you're right that staying active and loading the area around the injury is you know, it was done appropriately, likely helped you rather than hindered your healing.
00:19:27
Speaker
All right, final question. Would you recommend the course to others? Why or why not? I would totally recommend this to people, anyone. i thought it was just this perfect balance of information. The format was laid out so well.
00:19:49
Speaker
i do feel, and you did say this at the beginning, that after the six months, you'll be able to go and do this on your own. And I feel confident that I can. they also feel like, oh, I'm going to miss you all. yeah I know. i know. so summer gets really busy for me. yeah So I'm saying this isn't the last you'll see of me. I can join in again in the fall. perhaps I am you know very self-motivated. So I am just one of those people that does show up and do it if I commit myself to it. So I don't need that aspect of it. But I did hear from others that really helped them.
00:20:23
Speaker
And so the technical aspects of it were there. you also I'm a real analog person. So I guess one of my other fears was like, how do you do this online? How are you going to see if someone has appropriate technique? If you can't put your hands on them and you're not in the same room with them and that was not a problem.
00:20:42
Speaker
i mean, I even remember one day clearly when I'm doing a squat and you said, Leslie, lift your eyes a little more. how the heck should you see that? And I did. It was like, oh, that's it. So even though you have your little screen with postage stamps of people on there, you both of you were able to just address that.
00:21:01
Speaker
And it was also nice to hear from others when there was an injury like my wrist or someone else had something going on to hear, oh, and then we can do this. And so there was always a way to get it to work.
00:21:14
Speaker
So I think I've already recommended you to several people. Thank you. thank you so So are you are you keeping it a secret still that you strength train or are you sharing your process openly now?
00:21:25
Speaker
Still undercover? Yeah, I had to redecorate my studio so that I could make room for the the barbell yeah and the weight rack. And it's like, what is that? You know, that's right. I'm a softy. I work on my back. We're renovating. So it's going to show up in a big way. And I've had people really, I work with a lot of equestrians and, you know, they're seated a lot. They're working a lot of front body stuff.
00:21:57
Speaker
Right. Given them a few things to strengthen their back body. They just work. wow, that made all the difference. It's so much easier to sit in the saddle. And yeah and then the horses appreciate that. And you hear from them, the horse, thanks for teaching us that last week.
00:22:13
Speaker
Nice. I love that. Yeah. When you start working with any type of athlete, you get the benefit of there being that additional level of motivation where they want, i don't know if they're competitive equestrians or if they they just do it for fun, but you get that additional motivation of the athlete wanting to have some type of competitive edge.
00:22:36
Speaker
and So it it's just another it's another talking point to to be able to work with someone on and in in explaining the benefits really. Because not everybody comes to strength training, especially in the audience that Sarah and I attract. Not everyone comes to strength training with these competitive goals or these athletic goals. But yeah occasionally there are. Occasionally there are some women who come who are also pickleballers or golfers or teachers like yourself who work with people who have these very physical hobbies or these sports. So that's cool that you are already starting to share what you've learned.
Community and Continuing Strength Training
00:23:11
Speaker
I figured but you in the live classes, demonstrated such a very high level of embodiment. And you shared with me that you were a dancer. And it was like, that makes total sense. Because like, you would be doing the plyometrics and just be like, springing all the way across the room. And I was like, she's got some hops.
00:23:34
Speaker
and And taking the feedback and immediately implementing it. And Then toward the end, I asked, you were a teacher, i asked the class what they taught and you shared with me all the things that you teach. And i was like, oh, I bet she's already starting to share some of the things she's learning. So I'm really happy to hear that you are actually. That's wonderful.
00:23:54
Speaker
Thanks. I like to slide in under the radar. so I didn't you like share with the group what I did. I'm just kind here just taking notes. huh I love the fact that you guys also made it so fun.
00:24:06
Speaker
Every time I did a bra jump, you'd say explosive. My room was small and I would be jumping at you and the camera and you'd probably we have to step back.
00:24:17
Speaker
But, and the and the pets were definitely a plus just to say that you're human, you're approachable, and that this was not a long slog. This went by so fast for And I think that's really great because- When you learn lots of choreography and you change movements every count.
00:24:39
Speaker
and Yeah. idea of doing reps just doesn't seem interesting. Right. But you guys found a way to make it interesting. Yeah. Right? Yeah. I hear you on that. It is a big paradigm shift in terms of how to move and also why are we moving.
00:24:57
Speaker
um But because I think Sarah and I have the backgrounds that we do, we find ways to, i i hope at least, connect the what and the why with the people that we're working with.
00:25:07
Speaker
So I'm really happy to hear that's what happened for you. Mm-hmm. and that you felt like it flew by. We hope we see you again in a future cohort. As a retake, we give Bone Density Course alums a big discount on any retakes that they want to do in the future. Yet another reason to join us. Yes, we're building a community. It's just going to spread.
00:25:30
Speaker
I hope so. Yeah. And I think it's really our obligation to get the word out there for women that we need to take care of our bones. Yeah. And we can do it. We really, I've got the DEXA scan all ready to go. and Yeah.
00:25:44
Speaker
Can't wait to see big changes. Yeah. Keep us posted on that. Yeah. We need a place for people like us to be together. and be building strength.
00:25:55
Speaker
And if that happens to be online on Zoom, everyone in their own homes with their own barbell equipment, then so be it. That's what it's going to be. And it works.
00:26:07
Speaker
It actually works. It really does work better than I thought it was going to. And I was just, I'm just over the top excited about sharing. Thank you so
Julie Wright's Osteoporosis and Weightlifting Journey
00:26:18
Speaker
much, Leslie. Thank you so much for talking to me. This has been a total pleasure.
00:26:23
Speaker
and Likewise, right back at you. I wish you all the best with the changes that you're making to your studio and the new content that you're bringing to your people. And keep on strength training.
00:26:36
Speaker
Will do. are
00:26:42
Speaker
Okay, next we're going to hear from Julie Wright. So I'm talking to Julie Wright. Julie was a participant in our most recent bone density course cohort.
00:26:54
Speaker
And she very graciously has agreed to give us time to come and talk to us about what her experience was like. So Julie, thank you so much for joining us. Thank you for having me.
00:27:06
Speaker
And I wanted to find out, and actually, cause I'm not sure I know much about this. i i think you have ah ballet background or a dance background. Is that correct? Yes. I've been a ballet dancer since I was 10.
00:27:18
Speaker
Oh, wow. Are you still dancing? I do. i go to ballet class three times a week. Amazing. It's a different animal when you're 66, but it you know what it makes me happy and brings me a lot of joy. And up until I learned about weightlifting and was diagnosed with osteoporosis, I really thought that doing ballet three times a week was enough because it's so hard and it feels like it exercises your whole body. And I just thought, goodness, you know, compared to most people I know, i just thought that and lots of walking. I live in New York City yeah and I do Pilates once a week now too, but I just thought, you know, isn't that enough?
00:28:04
Speaker
I just thought it was enough. So were you a professional dancer? I danced a little bit professionally. i I never quite got into any of the bigger companies, but I got close when I was younger. Okay.
00:28:18
Speaker
and so what do you do? What did you do for a living or what are you doing for a living? I'm a psychotherapist and I have a specialty in working with babies and young children and parenting issues and sleep. I'm a sleep specialist.
00:28:32
Speaker
Amazing. Yeah. That's very cool. so tell me walk me through what happened. at what point did you, did your doctor say it's time for you to get a DEXA or were there concerns or how did you find out about your diagnosis?
00:28:49
Speaker
Well, I give my PCP a lot of credit because she, when I was 65 and she was brand new to me, so I can't wonder why she didn't recommend one sooner, which I wish I had gotten one sooner. But when I was when i turned 65, which was about a year and a half ago, she sent me to get one. So I had my DEXA last April, so about a year ago, and was very surprised to be diagnosed with osteoporosis.
00:29:18
Speaker
It took forever to get an appointment with an endocrinologist here in New York. And I tried to do research and learn about the medications and found it all a little bit overwhelming and finally met with an endocrinologist whom I really like. She's my doctor and I will continue to go to her. But um the first thing she said to me was like, so did you have a fall?
00:29:44
Speaker
And I said, no. And she said, um you know did you break something? She just kind of assumed that something would have happened to bring me to her rather than which makes me think a lot of women probably aren't getting their DEXs and aren't finding out until something catastrophic happens. Is that what you find? Yeah, i I know that it's a bit counterintuitive because they don't recommend getting a DEXA scan too early. Like people tend to think, oh, I should get one, you know, in my late 40s or in my 50s. So I know where I am. And then, you know, I can get
00:30:22
Speaker
more of them down the line and see, is it going down? Is it staying the same kind of thing? And that's actually not recommended. i would assume that there is an age after which they would recommend people to get a, women to get a DEXA scan in particular.
00:30:37
Speaker
I'm not off the top of my head. I don't know what that is. Your PCP may have been just being incredibly thorough and, you know, looking at you and saying, okay, well, she was a, she's been a ballet dancer this whole time.
00:30:50
Speaker
And, you know, there's a certain physique to that. There's a slimness and a, you know, So perhaps she thought out of ah you know an abundance of caution, let's just get a DEXA and see where we are.
00:31:04
Speaker
But yeah, I think unless there's something really suggesting that you have osteoporosis or osteopenia, I don't think doctors generally prescribe DEXAs unless there's some other reason.
00:31:14
Speaker
I'm curious, did the endocrinologist recommend any particular course of action to you? Well, she talked to me about different medications and told me about the older class that, you know, I learned a lot about this from your podcast, the ones that stop the bone, stop you from losing bone. And then there there're this there's this newer class that actually add bone.
00:31:40
Speaker
And we talked about different medications and i was about to start one, but then a friend of mine told me that I should go see her friend who's a PT because he was talking to her about heavy lifting. And so I went to see him and he was very nice. And he's the one that told me about your course and recommended that I take it. And it was right before October, you know, mid October last year, I didn't have much time to think about it. and
00:32:14
Speaker
you know, I almost didn't take it because I just couldn't, I couldn't really fathom doing it. You know, I just didn't know how I was going to make it happen. And I just didn't know anything about it.
00:32:26
Speaker
So I'm just really grateful to him. and I'm proud of myself for just putting my big girl pants on and buying my rack. And just, I just thought, you know what, I'm goingnna be mad at myself if I don't do it because I really,
00:32:42
Speaker
wanted to give it a try and really try to see what I could do without the medication. And my doctor sort of gave me her blessing. I told her i what I was going to do. And she said, well, don't get hurt.
00:32:55
Speaker
Okay. But I'm really grateful. So she just said it was okay to wait. So I haven't taken any medication and I have a my next DEXA is scheduled for November. So I wanted to just give it a little more time because I'm just so curious to see And i I don't feel unstable or like I'm a risk or anything like that.
00:33:16
Speaker
Yeah. So. Yeah. Yeah. I mean, I'm sure she also saw that you're someone who'd been exercising sort of through the continuum. You weren't overly frail. You weren't deconditioned generally. You weren't the kind of person who maybe walks into her office and she's immediately like, is, oh no, this person is a false risk. You know, they came in with a walker.
00:33:37
Speaker
They can't really stand up straight. they They don't have a lot of muscle strength. They haven't been, exit you know, all of those things that you might look at and be like, h I'm worried about this person. I want to go back for a second because I'm really curious.
00:33:49
Speaker
You said it was hard for you to fathom, like hard for you to wrap your head around. What part felt hard to fathom? Was it having the equipment in your home? Was it the idea of you were going to lift a barbell?
00:34:01
Speaker
Was it all of the above? It was everything, but I think a lot of it was the logistics because I i started researching gyms, but I just couldn't see myself you you know watching a class on my phone and not knowing if I was going to have a turn at the barbells. and I just couldn't see that.
00:34:21
Speaker
Then at first, I couldn't imagine. It's so silly because my setup process, fits perfectly where my ballet bar that I haven't used since the pandemic ended it was was sort of lined up. So, but I just didn't know. I didn't know what it would be like to to get all the equipment. And it was so unfamiliar to me. And right so I guess it was a combination of both. I mean, I'm not afraid of trying new things physically. I wasn't really afraid of it. I was just
00:34:53
Speaker
I think I was a little bit rebellious, like that sort of like, you know, do I really need to do it add two more classes to my my week kind of thing? But I was very curious. And then I started learning, like I didn't really even understand that someone like me could lose muscle mass as I get older. I thought, again, I thought I'm doing all the right things, but I had actually gotten lost weight without knowing it. Like I hadn't changed my you know, any of my lifestyle, but my weight had gone down. So that made me think, wonder if I've lost muscle mass, you know?
00:35:32
Speaker
So i started learning more about that also through your podcast and other ways. And I just thought, this just makes sense. Even if it doesn't turn my osteoporosis around, this is what I need to do now. This is going to be smart.
00:35:45
Speaker
So I took the plunge. Yeah. Yeah. And how was it for you? Was overall, like if you had sort of like an overarching picture of the whole six month program, did it start out one way and end kind of another way?
00:36:02
Speaker
Was it what you expected? Was it different from what you expected? It was so much better than what I expected. I loved it. Oh, good. I loved it. I love being told what to do. That's what dancers, we go to class and somebody tells us what to do. And I love knowing exactly how to do it. I loved how meticulous the feedback was. And i love the ability to attend the class live and get feedback. And I just, I really did enjoy it a lot.
00:36:34
Speaker
It was also kind of like every time I did it, I'm like, wow, you know that was a lot. I felt very proactive and powerful and I was really happy that I did it.
00:36:46
Speaker
That's amazing. Nice. Yeah, i feel super happy because i until i until I found out about you from my PT, I had looked up. It's funny because I had found OsteoStrong. that the one? Yeah, the machine. I had found that and I had talked to somebody from there and boy, was that not impressive, the person that they had talked to me. And I was like, wow, you don't even have any research to send me? And he was just this 28-year-old Ohio or something. And he even said, yeah, it's kind of expensive, I know. and
00:37:23
Speaker
So I didn't have a great feeling about that. And yeah it didn't make any sense to me to do something that where you're not really getting stronger from doing it. Right. And so then I found that buff bones thing.
00:37:36
Speaker
And but I didn't find you guys. I didn't find. So the fact that I found you was due to my, yeah my, Just out of curiosity, because you know, Buff Bones is a very popular program. What was your impression of Buff Bones?
00:37:51
Speaker
Trying to remember. i think my impression was that it didn't look a lot like it was more than I was already doing. you know, it didn't look that remarkably different.
00:38:04
Speaker
Yeah. Yeah. You know, totally. You know, for a lot of people coming into the program, so first time they've lifted barbells. There's a lot of like the first month or so from our perspective, it's a lot of handholding because we're just helping you all.
00:38:19
Speaker
I don't mean that in a condescending way. I mean, it in know this is so new to 80% of the people doing it and you need a lot of encouragement and you need a lot of help understanding what is happening and the forum and all of that kind of stuff.
00:38:33
Speaker
Were there any like wins
Overcoming Injuries and Embracing Lifting
00:38:34
Speaker
for you that you were really surprised by or anything that changed that you weren't expecting? Like I'm assuming you expected, oh, I'm going to get stronger. Were there other things that happened that you didn't expect?
00:38:44
Speaker
I don't know if there was anything that I didn't expect. I think it's really normal for me to be really good at some things and really not good at others. And that was true. That's true for me in ballet and Pilates. And it's definitely true for me with weightlifting. I mean, my upper body is not very strong. And I did feel i had to get over the fact that I knew I could tell I know you don't have people say how much weight they have. And I knew from the start, like there was a reason for that. And i totally got that. But I gleaned things along the way. And during the buildup, I was like, wow, I'm really low.
00:39:18
Speaker
So I knew that I was low, but I had to just tell myself that I was on my own path. Yeah. And that I understood that and that I have yeah my body is my body. And if I'm progressing, then that's all that matters. And, you know, as you know, I had some injuries along the way and that delayed me even more, but I've had injuries throughout my life and I know that you have to be patient and I know that my body will heal.
00:39:44
Speaker
So that didn't surprise me, but that, that did, that did happen. Yeah. That's true with all, anything where there's a, like a sort of progression, either in learning or like with weightlifting, a progression in load.
00:39:58
Speaker
You know, I work with a 92 year old woman where we've been doing ah chest press, with two and a half pound dumbbells, and now we're doing them with three pound dumbbells. And that's her progression, right?
00:40:09
Speaker
So we're all somewhere on the scale, right? And we're all just sort of moving along and according to our personal needs, our bodies. And as you said, you know you did have a couple of injuries.
00:40:20
Speaker
Could you remind me what the cause of those injuries were? There was one that I think was from one of the lifts, or is that not true? Well, i had that I had the shoulder injury that you guess might be rotator cuff, and I'd never had that before, so I didn't know what it was.
00:40:33
Speaker
And I'm not sure. i thought it was from the sort of side plank hip dip thing. I thought it was from that. But a lot of my injuries, I don't know when I get them. I don't feel them until later.
00:40:47
Speaker
but I guessed it was from that. But there was a lot of things for a while that I couldn't do at all. I couldn't even do like plate pullovers. And you gave me that one resistance band exercise to do.
00:40:59
Speaker
yeah And I just had to go back to Just using my dumbbell bars for strict press and just being very careful, just taking my time and just not, because I know from experience that if I push it, I won't heal.
00:41:16
Speaker
You know, I know how that works. So yeah I just had to be patient. It was frustrating. Yeah. And it's, you know, a lot of different kinds of things, especially for my upper body that I, you know,
00:41:28
Speaker
I've never done before. So I think my body was a little bit in shock points along the way, but, but I like that. I like learning new things and challenging my body. So yeah what was the other one I had that weird, like the very top of my bone there I had, it almost hurt my waist.
00:41:47
Speaker
yeah That was really strange pain. I've never had that pain either. And again, I don't know how I did it. That one cleared up a little more quickly though, right? The shoulder was more, a bit more lingering. That one cleared up more quickly.
00:41:59
Speaker
I mean, on one hand, I'm like, oh, don't talk about people getting injured because everyone's going to freak out and be worried that that they too are going to get injured if they lift, you know, moderate to heavy loads or, you know, so I don't want to, what am I trying to say? I don't want, you can injure yourself. I've injured myself in all kinds of dumb ways that had nothing to do with anything, right?
00:42:18
Speaker
There's, and especially if, you know, with your history of ballet, you're like, yeah, I'm physically active. I'm doing things with my body. You're going to get injured every now and then. It's just kind of what happens. What I was really impressed with with you is that you didn't take that as a cue to, you know, nope, your way out of the program. Nope, not for me. I tried it. I got hurt. Therefore, and instead you stuck with it and did your other exercises. And I could see how frustrating it was for you, but you really, you hung in there. And I thought that was really impressive because it's always tempting to just be like, oh, well, see, here's proof.
00:42:50
Speaker
Women should not lift heavy because they get hurt. See, I got hurt. You know, I mean, I've injured myself pretty well squatting. So, and then I healed and then I kept squatting, you know, like I think because there's so much fear-mongering language for women generally around lifting heavy or lifting barbells,
00:43:06
Speaker
that we almost want to downplay the fact that, yeah, you might get injured. It happens. But injuries are not the worst thing in the world that can happen to you. They're annoying. They're frustrating. They hurt. But generally, they heal in some amount of time. And then you just go back to the thing you were doing.
00:43:22
Speaker
Yeah. you know yeah Honestly, it never occurred to me to quit. I just feel like it's like a revolution. i just This whole idea of women being sold this bill of goods that we're supposed to be And I know I'm a ballet dancer, but I've never, i never really bought into that. It's just, that's part of society. I never thought, oh, I'm afraid of getting, you know, bulky muscles or I never felt like that. But I do feel very excited about getting it now, you know, and and really working toward a different mindset about our bodies, you know. So it never occurred to me to quit or to think. oh, you know, this isn't for me because I'm just going to get hurt, you know.
00:44:06
Speaker
But I think my history of being a dancer, my most of my life has taught me I've had so many injuries. And some of them, i think the thing that scared me, so I've had injuries like, I think you guys call it yoga, but I've had that so many times. And sometimes it can take eight months to heal.
00:44:25
Speaker
So I think i get ah I got a little worried that I wasn't going to be able to make progress. Mm-hmm. the injuries didn't get better quickly enough. That was my only thought was like, I've got to manage this so that I can get better. And I did. I did.
00:44:41
Speaker
I do believe the body heals because I've seen it happen so many times. I lifted the other day all by myself. Nice. And I felt my shoulder hurt a little bit afterward, but not too bad. i didn't feel like I overdid it.
00:44:55
Speaker
So I also feel, and I'm sure it's specific to each injury, but I feel like if you if you lay off too much, you won't build the strength that supports it so that it won't get injured or so that it can heal. Right. know Yeah. It's a bit of a tightrope to walk where part of the healing process of this is actually stressing the tendons and the muscles a little bit, but just the right amount, not too much versus just leave it completely alone. Yeah.
00:45:21
Speaker
is going to often make it take even longer to heal as a result. So yeah. But yeah, I was impressed that you you just kept showing up to class and you kept working and you just did your sort of workarounds and all of that stuff.
00:45:33
Speaker
Well, you gave me workarounds. But that's sort of the point. That's why we have the live class, right? So even if it's not something like an injury, if it's just like, you know what, this doesn't work on my body.
00:45:44
Speaker
that well, let's figure it out, right? Because that's the thing. Everybody is in in their own individual body with their history of movement and injuries and lifestyle and all that kind of stuff. And so there is no one program fits all just across the board for everybody. There's always different things, even if it's just changing the shape of the movement slightly so that it works better on your body, right? Putting something under your heels so you can squat or any of those kinds of things can really make a big difference for people.
00:46:11
Speaker
Sometimes people were like, I really hated XYZ exercise. Did you have any of those? What did I really hate? I mean, I hated that hip dip thing because I blamed my shoulder injury on that.
00:46:24
Speaker
And I really liked the Copenhagen. I know a lot of people, but I liked it. I liked the way it was like, wow, this is really getting something that that feels like I need it, you know? Yeah.
00:46:36
Speaker
Yeah. I liked it. I really don't like the front squat. I think that's one, but I'm getting to like it more. Yeah. I never liked it in the beginning. I was like, this is awkward and weird. And what is the point of this?
00:46:49
Speaker
I do a back squat. Why do I have to do another different kind of a squat? But yeah, a lot of the time it's just that you need to be strong enough to be able to do it properly. And once your body gets strong enough, then you're like, oh, this is, why did I make such a big deal out of this? It's fine. but I love the bench press. I love the feeling of the bench press, even though it's taking me a little longer to build, you know more weight, but I do like the feeling of the bench press.
00:47:11
Speaker
nice When I first started, i couldn't even do a strict press with my barbell. like And my barbell, I think according to Amazon is 28 pounds. I couldn't do one time.
00:47:23
Speaker
Strict press is a hard move. I mean, that's another one like the front squat where until your shoulders get strong enough for it, it feels just awkward and weird and sometimes like kind of clicky and just not great.
00:47:34
Speaker
Yeah. So you are joining us again for our next cohort, which i'm I'm very excited about. What was the sort of primary motivating factor for that, would you say? I mean, just my experience was so good.
00:47:46
Speaker
i thought, why not just keep going? I feel like it's much better to have somebody watching and giving feedback and continuing to learn. I'm really excited about I feel like I'm just getting off the ground now.
00:48:00
Speaker
Now I feel like I can do it. you know i feel like it was really kind of a little bit slower for me than maybe other people. But I feel like now I'm really excited about being able to add more weight and understand things better. And I just i also feel like it's so much easier to be accountable that way, you know to have it in my schedule and to know it's at a certain time and and to be around people and it makes it a lot more fun.
00:48:28
Speaker
Definitely. I also think there's something really valuable for us as women, even though it's online and, you know, we're not actually physically in the same room together, you're looking and you're seeing all these little rectangles of all these just absolutely regular looking human beings that,
00:48:45
Speaker
lifting barbells, right? So it's like, oh well, if they can do it, then I could definitely do it, right? It's not, you know, giant, muscly women or men, you know, it's just like regular looking folks lifting barbells. Oh, they are so inspiring.
00:48:58
Speaker
I would stop to watch and I would see somebody who just like you said, just looked like a normal, not bulky or anything. And I would see her obviously with a lot of weight on her barbells doing squats and You know, i saw people doing those hip dips too. i'm like wow guys yeah I mean, it's amazing to really see everybody doing all the different lifts and the different exercises. So impressive and so inspiring. And it is helpful to know that we're all doing it together. You know, totally I use the recording.
00:49:33
Speaker
to do the class on my own last week. And that was really nice too. I liked, I liked doing that. You guys have set up an amazing and just well thought out program.
00:49:43
Speaker
Oh, thank you. I really think you put a lot of work into it. You do, you know, the live classes, which are recorded, which you can watch at any time. And you also have a little video for each exercise and you have warmup videos and you have,
00:49:59
Speaker
You know, for impact training, you have music videos. I mean, i think, and you have the spreadsheets. I think that it's very well set up. Oh, thank you. Yeah, we put a lot of work into it.
00:50:11
Speaker
So yeah, that's great to hear. I'm glad to hear it. For someone like you in their 50s, 60s, getting, let's say, getting a diagnosis of osteoporosis or osteopenia, maybe considering, you know, thinking like, all right, I need to be lifting some weights.
00:50:25
Speaker
How would you encourage, like, if you had to speak to you before you started the program, what would you say to encourage you to go for it? I mean, I would say to look at the research. I would say to look at the LIFMORE trial and the other research that followed it and listen to your podcasts that are specific to that, because that's the most compelling reason to do it is that there is research showing that if you lift heavy and progressively overload and do the impact training, you, you might be able to change your bone density in a positive way. So that I would start with that because that was the most compelling thing to me.
00:51:03
Speaker
And then when you think about the muscle atrophy that comes with age too, that's another compelling reason. And just, I mean, the thing I would say to any woman is if I can do it, if I can do it, you can do it because I am not, I have a strong, you know, body, but my upper body is not strong at all.
00:51:23
Speaker
So I survived and continue. So you can too. It's really a whole new world and it's wonderful to feel stronger and to feel more powerful in the world. I love the feeling.
00:51:36
Speaker
Yeah. Me too. I love the feeling too. Awesome. Well, thank you so much, Julie. I really appreciate you taking the time to talk to me. Thank you. Thanks. It's been really fun. One of the most common things we hear from women is that barbells are intimidating and they don't think they can use them.
00:51:52
Speaker
At the same time, this same group of people is nervous about balance, falling, losing strength, and an osteoporosis diagnosis. If that sounds familiar, our six-month live online fully guided weight and impact program, Bone Density Course Lift for Longevity is for you. In this course, you will become proficient in barbells and the kind of whole body heavy lifting that builds bone density. Received personalized feedback on your practice to ensure your technique is on point and you're selecting the correct weight to lift.
00:52:23
Speaker
Implement impact training, scale to your ability for even more bone building. Ask your questions. And join a community of women who are determined to get strong AF. Click the link in our show notes to sign up.
00:52:34
Speaker
We start May 15th.
00:52:41
Speaker
Next up, let's listen to what Barb Elias has to say.
Barb Elias: Transition from Yoga to Strength Training
00:52:46
Speaker
All right, Barb, can you tell us a little bit about who you are, where you live, what you do for a living, or what you did for a living? I'm not sure, I think you're retired.
00:52:58
Speaker
And then, and how you found us. Sure. My name Barb Elias, and i live in Winnipeg, Manitoba, Canada, which is right the very center of Canada, one of the coldest parts of Canada.
00:53:11
Speaker
And 63 years old, I'm retired. I spent my career working in public service for government. And for about five years, I retired pretty early for a lot of reasons. And for about five years, I taught yoga.
00:53:28
Speaker
So primarily to um women. some men and women my age. I tended to focus on women my age. I'm retired. 63. So I, teaching yoga, I was diagnosed with osteoporosis.
00:53:42
Speaker
So that was a big, oh, wow, what does this mean? And what does this mean for my health and wellbeing going forward? So I began to do a bit of a deep dive into what that meant. And I'm a big prevention person.
00:53:57
Speaker
I'd much rather work on the prevention side and deal with this than go to the drugs and whatnot, if I can help it. Somehow I came across you and I think you were still in New York, probably Instagram.
00:54:10
Speaker
I started to follow you because you taught yoga, you were doing yoga, but you were already building a lot of the strength components into your online platform.
00:54:21
Speaker
So I joined your membership and I started to add in to my own activities, kettlebells, pull-ups. And then you came up with this program and it was just like, yeah, this is what I want to do. I knew at that point that I'd done my own sort of digging and I knew that strength training was the way to go. So it was just a perfect kind of marriage for me in terms of what I needed at the time. And there you were.
00:54:45
Speaker
Yeah. Just a follow-up question. Did you at any point while teaching yoga or doing yoga, think that yoga was going to help with bone strength? I did not. I went down a little bit of a rabbit hole similar to what I think you and Sarah have been talking about a lot in your podcast.
00:55:00
Speaker
I did not think yoga was going to resolve my osteoporosis, but I did think I could build strength aspects into my own yoga practice. And I started to bring that in to my teaching, which my students loved because they were all mostly women, 60s, 70s, an older cohort, mostly 50s and 60s.
00:55:26
Speaker
And they had similar stuff going on. it It didn't matter if they didn't have osteoporosis. They were getting... weaker by the day, really, regardless of whether they had osteoporosis. So they really liked that.
00:55:38
Speaker
But then I started to come to this realization, like, this is great. I'm feeling better in my body. It's helping with my practice. And it was certainly helping with some of the issues that surfaced in yoga. My mother was a yoga teacher. So I've done yoga my whole life. And I tend to be a bit of a bendy barbie so yeah I've got issues right in my body from forward folding way too many times without the strength to support that much forward folding yeah so I began to realize that I need mobility and strength but it wasn't enough I didn't think it would solve my problem though so it was good journey of learning like you guys
00:56:12
Speaker
Yeah, yeah. And so you have actually done bone density course with us a second time in a row, you signed up for the initial first ever cohort, and then decided to do a retake with us. We'll talk about that.
00:56:27
Speaker
But let's move on to another question. So throughout your time with us in bone density course, either the first or the second go around, what do you feel has been one or maybe a couple of your biggest wins?
00:56:41
Speaker
I think that taking your course, even though I started to do some of your strength work before that, I think taking your course first time ah really solidified for me a solid strength training practice.
00:56:55
Speaker
And as a result, from the last two bone density scans I've had, my osteoporosis, it's flatlined. It's not getting worse. It's a tiny bit better. It's hard to say that because the numbers are, they're so incremental, but yeah it's not progressing. And I'm not on any medication or doing anything else. I mean, I'm paying very close attention to my diet too, but yeah, that, so that's a win. I would say that's a win, but Laurel, the biggest win isn't that. That is a big win, I think in the long-term big picture of my life. But the biggest win is that
00:57:27
Speaker
I always had one of those kind of bendy wonky bodies. I never felt confident in my body. So like in sports, I didn't, I was two left feet, little bit goofy.
00:57:40
Speaker
So for me, the biggest win has been how solid and strong I feel in my body. Nice. Yeah. And confident in my body. And that's is translating into how I feel in my day to day life, which amazing. That's the biggest win. That's huge for me.
00:57:58
Speaker
Yeah. And you're very active. I know we talk during classes, both in the virtual studio and Bone Net City course about all the stuff you're doing. I know you are a big hiker, and you probably still do some yoga, I'm assuming.
00:58:12
Speaker
Yes, I do. I definitely do. And biking. And so it's wonderful to hear that you maybe weren't like a great athlete, but like you're super active.
00:58:23
Speaker
And do you feel that the strength training you've done, even though hiking and biking is like more of an endurance activity, you feel like it's supporting those hobbies? Big time. I did some pretty serious hiking on my last trip, which was in Morocco. We were in the Hialis Mountains.
00:58:38
Speaker
It was serious. It was serious hiking. Yeah. And i there's no way I could have done that, Laurel, with without the strength training. There's no way I could have done it. I feel so much stronger. i I could have hiked and hiked to train for that and it wouldn't have helped. yeah I needed the strength.
00:58:55
Speaker
Unquestionably needed the strength. we talk a lot about how there is this supportive nature of strength that allows you to continue to do all the other forms of exercise that are important for health and longevity as well. And so the cardio aspect, the cardio benefits of hiking and biking are undeniable and potentially cardio, cardiovascular health is even more important than for longevity according to research than musculoskeletal strength however it's the strength that gives us that staying power to continue to work on the cardio for many people so that's super cool what barb has been one of the hardest things or struggles that you have encountered with our course or strength training in general that you didn't anticipate so i thought a little bit about that
00:59:47
Speaker
in terms of when you said you were going to interview me and what kinds of things would I reflect on. it And I'm sure a lot of people struggle with this. It's that almost daily struggle to start.
01:00:00
Speaker
hu It's just that it's going out for a walk is easy for me. Going out for a hike is easy for me. It's a no brainer. It's probably because I have a personality where that actually...
01:00:11
Speaker
comms, etc. But heading into the strength training, it can be hard, Laurel. It's really it, I find it really psychologically, sometimes really hard. So it's that discussion in my brain, I have the privilege, or maybe maybe it's not a privilege, being retired of time, um unlike people still working where they have a limited amount of time,
01:00:32
Speaker
I have time and time sometimes is my enemy. I can procrastinate. And then what I find is I do and do this and this and this. And then I get to my strength training and I'm tired.
01:00:43
Speaker
So it's that psychological battle of saying to myself, it matters more than anything. It's number one. And I've got to get at it and get it done. The interesting thing is once I get at it, as soon as I start, the minute into my warmup, I'm committed.
01:00:58
Speaker
I'm doing it. Yeah, it's the biggest obstacle. And then once you're past it, which it only lasts for a second, because once you've started, it's over. And I experienced the same thing. Can you pinpoint any strategies that you've developed to help you overcome that initial obstacle of just getting started? I know you were in some live classes. Did you find that it helped to attend the live classes or What do you say to yourself or what do you do to anticipate that struggle and to overcome it?
01:01:26
Speaker
The live classes are number one. Big reason for why i took it a second time. In addition to, I just felt that there's just so much learning in ah a program like this where you are learning not just about yourself, but you're learning from all of your peers in the program. I'm learning so much from all everyone in the program who's participating in these live classes and in the discussions that yeah the online discussions and questions with the videos and stuff on Facebook i it's huge I go back and just watch the videos and watch all your comments and I learned so much I go oh yeah
01:01:59
Speaker
but the live classes anchor me. i I struggle more so when I don't have those live classes. So that's why I thought that it's like a gym membership. I'm not a gym. I don't go to a gym. i I built a gym here based on this program. I bought all the equipment, a small space where I can fit it all in. And I created my own gym that works best for me, but I still want the camaraderie and I want the accountability, I want to show up. So twice a week is perfect.
01:02:27
Speaker
And then I usually do a third session myself. I'm fairly committed to that. Nice. um Because it it seems to work with the two classes. And then it says, okay, now I got to do this one because then I have another class. Yeah. So the classes are big.
01:02:40
Speaker
That helps a lot. I'm not sure what I'll do. I don't think I'll take the program and again, because I feel pretty solid in the program now. Yeah. And I'm venturing off now with strengths training to learn a few other because you want to keep yourself, you want to keep it interesting, right? Yeah, I'm not sure how that's going to go for me. And so it'll be interesting. i've toss around the idea of looking for a trainer or a gym here. Fantastic.
01:03:05
Speaker
Yeah. So I just wanted to say a couple of things for listeners is that the bone density course alums get a big discount on future cohorts that they
Advancements and Integrating Physiotherapy
01:03:14
Speaker
sign up for. So we incentivize retakes with us that way. And then also Barb said she was training three days a week. We start off recommending two workouts per week, but Barb has been training now for several years, but with bone density course for more than a year,
01:03:30
Speaker
like a year and a half, right? And so she's bumped up her volume and her frequency to be able to continue to progressively overload her strength, right? So in the beginning, the dose can be very small and we can make really big changes to our strength. And then as we become more trained and stronger, we are going to probably have to add a little bit more to continue to make those changes. Do you feel like you're still making changes to your strength?
01:03:57
Speaker
Oh, yeah, I definitely on on some of the core lifts, I'm definitely making big gains. What's also happened that's interesting is because of but my body, which has a lot of history, I always say that about a body of my age, a body with history. yeah Because of that in strength training, it's shone a light on some areas of real weakness, or i'm not even sure weakness is the right word. think it's a lot of areas in your body, especially with a little bit of bendy body tend to overcompensate for other areas. And that override can get worse or seems to ramp up as you age.
01:04:31
Speaker
So i I've had a few minor injuries, minor like discomforts. some hip stuff and whatnot. And I'm working with a physiotherapist. She's working with your program and building that in. yeah So building in her stuff to what I'm doing. So that's been fabulous because now I'm working on a lot of stuff that is going to help me get even stronger down the road in terms of coming back to some of the harder stuff.
01:04:58
Speaker
What I've noticed, Laurel, and I think this is another big sort of hard thing is I'm really good at anything where like a deadlift or anything where both solid feet are on the ground. Yeah.
01:05:11
Speaker
But I am really weak and wobbly on one leg. So that's what she's focusing on is a lot of single leg stuff. And I think it's like I avoided doing it. I was really good at the other stuff, strong. And now I'm like, oh, actually, I need to, this is where I need focus. And it so it's been really great because I think again, with the hiking and the moving and stuff, it's going really help Yes, and it takes a village, right? So not just the bone density course, and that'll be all you need to work with your individual needs, not necessarily, right? So it's fantastic that you found a physiotherapist that wants to work with you and the groups you're working with so that it's collaborative. Because I remember you being in live classes, and during the deadlift, you'd be doing something a little different. And we talk about how your physiotherapist had you doing
01:05:58
Speaker
these exercises instead of the ones we're doing. it's all that makes a ton of sense given what you've got going on. And just really cool that you have that support and that there's this collaborative aspect to that support so that it's not just silos of advice, but we're all working together to help you continue to get stronger and be able to do the things that that you wanna be able to do. all right, so my last question is, would you recommend the course to others? Why or why not?
01:06:27
Speaker
I recommend it all the time. Honestly, I think every woman should take the course. At every age, i think women should be strength training. I'm trying to convince my 33-year-old daughter to start strength training, but particularly my peers.
01:06:41
Speaker
Really focus on my peers. I, in fact, just had a friend over the other day, and I went through the whole program with her because she's considering... taking the spring cohort coming up. And so I just said, why don't you come over and why don't I show you? so I showed her a little bit of the videos of the live classes and the Facebook page. And she was like blown away.
01:06:59
Speaker
Nice. I think people, I think one of the obstacles people have is because it's online. They're afraid. a lot of women come into strength training afraid. As you guys have addressed and talked about, there's a ton of fear. I'm going to hurt myself. And that's not the case. The program is so well supported by you.
01:07:17
Speaker
And then Sarah, who is a physical therapist, yeah famous a physiotherapist, Canada, US, she often speaks to and addresses issues that arise for people, helps to resolve them or recommends they carry on to see a physical therapist or a physiotherapist.
01:07:33
Speaker
So she was amazed at how supported she could see she would be in the program. And that's key. Yeah. Yeah, awesome. Thanks for spreading the word and influencing your friends to join us.
01:07:45
Speaker
And I just want to also say, because I didn't say this, I just think it's amazing and inspiring to hear that you're now feeling emboldened to venture out and maybe get a personal trainer in the area, maybe start going to the gym. I don't know if that's something that you feel like possibly interested in doing, but and Just this feeling of I've got this. This is not some foreign world to me anymore. Like I am an insider now and I can navigate the world of strength because I have the experience, the strength.
01:08:19
Speaker
the skill set. I think that's really at the heart of it. What Sarah and I are about is we want to give women the experience that they need to feel like they belong in this mode of exercise or that they belong in this community and to potentially make their own community, right? Because it's still unusual, I think, for older women to be strength training, but ah pretty soon it's not going to be, right?
01:08:45
Speaker
And then yeah you're going to be like, hey, meet me at the gym, everyone. And there's just going to be like packs of older women lifting weights and taking up the squat rack.
01:08:57
Speaker
Absolutely. And for me, i am, my mindset has changed completely. I definitely would go to a gym now where I know I wouldn't have three years ago. There's no way. I did not feel like I belonged there. I absolutely feel like I belong.
01:09:11
Speaker
I'll be honest, Laurel, my biggest obstacle. So in in terms of getting to that like finding that personal trainer, and I've been doing some research is you guys have set such a high bar that I'm having a hard time finding a trainer who I can have real confidence in who has that level of knowledge you to have.
01:09:31
Speaker
That's the problem. Yeah, i set a really high bar. And it's like, I'm going out there and looking for this person who's going to have a lot of knowledge beyond the entry level knowledge that a lot trainers come in with, right? That's what that's my biggest possible.
01:09:46
Speaker
Yeah. And then I wonder too, if you're finding it difficult to I don't know, even if this is something you're looking for. But like, are you finding older, middle aged women who are personal trainers? Because that I don't think is very common either. So women in their forty s fifty sixty s who are working as personal trainers.
01:10:03
Speaker
Hard to find. That's hard to find too. Yeah, for sure. But yeah, I think you will eventually find someone. I don't know how big your area is. ah Yeah, I think it's great that you're venturing beyond bone density course is what I want to say, because that's what we aim to do is basically make ourselves obsolete. So now you can just go off and explore the wild and wonderful world of strength training.
01:10:28
Speaker
Yeah, yeah, I definitely feel confident to do that now. So it's just just finding the right place and the right person. Exactly. Thank you so much, Barb, for talking to me really appreciate your perspective and you taking the time to to let us know what your experience was like with Bone Dead City Course.
01:10:44
Speaker
Happy to have done it, Laurel. I just anything I can do to help get more women to participate in it. I'm happy to do. are
01:10:57
Speaker
And finally, now we'll hear from Susan Saylor.
Susan Saylor's Motivation and Strength Training Journey
01:11:02
Speaker
Susan, tell me a little bit about yourself, about who you are, where you live, maybe what you do for a living, anything that seems pertinent.
01:11:11
Speaker
Oh, gosh. Okay. I have so many hats, but I'm semi-retired and i teach yoga as my retirement job. Nice. Before that, I practiced law for 29 years. i also raised a couple of kids and I live in San Francisco.
01:11:26
Speaker
Awesome. What kind of a lawyer were you? I did civil rights mostly around the right to housing or housing rights since we don't have a right to housing in this country, but we should. That's amazing. That's really wonderful.
01:11:41
Speaker
And so how did you find our program and what got you interested in it? So I found the program. I had done Laurel's TheraBand training. Okay. In fact, I went to New York because I double dipped. I saw my daughter there and I attended nice smooth training. And then just I got signed up for her mailing list.
01:12:00
Speaker
And I've been interested in lifting weights for a while. It's one of those things that I have known that I should do for a while. So my mom has pretty terrible osteoporosis for one thing. And it I think it runs in the family. That's what I've been told.
01:12:17
Speaker
And my daughter started really bugging me to lift weights. She's a rock climber and at the gym where she works, she started. ah Apparently there's like a little weight area in the middle of the gym. And she started giving classes for women to learn how to use the weights.
01:12:34
Speaker
That is so cool. Mom, you really should do this. Yeah. That's amazing. All right. So you were like, all right, I guess it's, I guess it's time. but All signs point to, i need to start lifting weight.
01:12:48
Speaker
Have you received any diagnosis or have you done a DEXA scan yet yourself? No. Okay. So it was really just like preventative. Yeah. Yeah. All right. What was like the most surprising thing about it for you overall, like your experience overall?
01:13:04
Speaker
The way that it felt to lift. Tell me more. Just that feeling of heavy and it almost, I could almost describe it as like a metallic feeling of getting the bar on the shoulders and feeling that pressure.
01:13:18
Speaker
It's not like anything else. Was it, did it feel like a good feeling? No, I didn't like it. Oh,
01:13:28
Speaker
did you grow to like it or but you still don't like the feeling? I've accepted it. part of It's part of the exercise. I like lifting. And so now it's just incorporated into how it feels to lift.
01:13:40
Speaker
I see. So I'm just curious about this. is it when Is it when you're doing like a back squat and you have the bar on your body? So it's specifically that. you don't like If you're doing a deadlift or something where you're not you don't have the weight on your body, that you don't mind?
01:13:54
Speaker
Yeah. Okay. So that's interesting. Yeah, it is surprising to the body, I think, to put ah to load up a bar and put it on your back if that's not something that you've spent your whole life doing.
01:14:06
Speaker
were you So you hadn't done any weightlifting before this. Was your exercise mostly yoga or what were you doing for exercise previously? I also swim. Okay. More of a swimmer.
01:14:17
Speaker
Who knows what I'm more of now, but came into yoga fairly late in life. and I have some dumbbells. I've worked with dumbbells. I've always been a fan of bringing some dumbbells into the yoga class just to add a little extra work.
01:14:34
Speaker
But I had no official training doing that. Okay. What would you say from the course? What felt like your biggest win would you say? I think my goal was to establish a habit.
01:14:46
Speaker
And I got as far as like the habit is now once a week and I'm still really pushing for that second day. But it's so hard to integrate some new habit into your life.
01:14:59
Speaker
So I feel like that's my biggest accomplishment. Nice. Yeah. No, it absolutely is. And that's part of why we made the program six months because- a lot of other programs out there are much, much shorter. They're six weeks or 12 weeks or something like that. And then afterwards you're like, I survived through that. I like made it work for my schedule, but it didn't make it part of your life in the way that like brushing your teeth is part of your life.
01:15:26
Speaker
Laurel and I were actually just talking about that this that this morning, that for both of us, it's just, it's just what I do. It's just what we do now. So that's very cool. Did you have any specific challenges apart from not enjoying the way that the feeling of the bar was on your body?
01:15:44
Speaker
Were there certain lifts that you liked more than others or were there certain, were there things that you ran into where it was like, oh, this is surprisingly difficult for me. I wasn't expecting this to be this hard or anything like that.
01:15:55
Speaker
I think the initial, I knew from working with my daughter a couple times that I could pick up a 45 pound bar off the rack, but still that's still, that's a challenge. And then the idea that becoming comfortable with the bar, I'd say was my biggest challenge.
01:16:13
Speaker
And do you feel comfortable with it now? I do. That's awesome. I do. In the beginning, like I have, this is my yoga room. I'm blessed. I own my own house. I've got lots of room, but still I have this big
01:16:30
Speaker
It's over there. You know what this room looks like because we work together and there's my laundry basket.
01:16:37
Speaker
I'm in this little room. I'm trying to get on camera. I'm holding the barbell. I'm swinging around and banging into the wall. And then it's too hot in my room and all of a sudden I'm sweating because I'm working so hard. So it's like all of that together is a huge disincentive.
01:16:54
Speaker
Yeah. But somehow you made it through. Somehow you stuck to it. Yeah. Yeah. It's funny how sometimes ah it's like the little irritants,
01:17:07
Speaker
Sometimes it's not the idea of the lift or the giving the lift itself. It's, but it feels weird on my body or now my neck is sweating and I don't like that feeling or all that kind
Progress and Practical Challenges in Training
01:17:17
Speaker
of stuff. You're like, Oh, in terms of the amount of weight that you ended up lifting versus where you started, did you see a jump? Did you see a sort of, how big of a difference was there for you?
01:17:30
Speaker
Yeah. Let me check my notes here. I have, them and we can look at that i feel like i'm still under loading but that's consistent with my initial intent to establish a habit yeah rather than really go for results because i feel like that second part about the half about the results will come after the habit is established definitely so the deadlift i went i started at
01:18:03
Speaker
50 and went to 75. Nice. So that's a pretty significant increase. Absolutely. And I definitely, you I really started noticing it in my yoga practice. and Jumping back to Chaturanga, not a problem.
01:18:17
Speaker
Doing the Chaturanga. In fact, I have my whole... Remember we did the eccentric push downs. I have every yoga class do their Chaturanga that way. We do five slow counts down and some people come to their knees and some people stay on their toes and hands, but not a problem. Or also stepping through to warrior one and then just coming straight up smoothly with strength.
01:18:41
Speaker
Not a problem. And then the other place where it really showed up for me was and like to garden. Uh-huh. And I have a bad back, I have arthritis in my low back.
01:18:52
Speaker
And it used to be I would go out there and I'd start gardening and then I'd end up doing a lot of gardening and then my back would hurt for the next couple of days. But I noticed with the strength training, I can go out there and do a bunch of stuff, bend over, lift stuff, and my back doesn't hurt anymore. So that's a huge win for me.
01:19:13
Speaker
That is a huge win. ah Amazing. Congratulations. Thank you. That's got to feel really good. shirts don't fit anymore. i just gave away some things. I always had broad shoulders and it's always hard to get a fit across the shoulders that also fits the rest of my body.
01:19:30
Speaker
too. I don't mind that.
01:19:35
Speaker
The course has ended, obviously. So you've the goal is when you do your six months and then we've established the habit, which was your goal, but it's also our goal for everybody in the course. So it's been a couple of weeks, I think, or maybe one, i don't know how many weeks it's been since we finished. Have you been able to maintain and continue doing your lifting?
01:19:52
Speaker
I have. That's awesome. Yeah. That's so great. And so then your goal is to add another day at some point?
01:20:00
Speaker
I do a second day. I just don't have a stick ah sticky second day. Like I'll usually get it in, but it's not quite easy. It's not a, there's not an appointment for it. It's just fit it in where you can. I see. Yes.
01:20:13
Speaker
That sounds like my life. Everything is fitted in where you can. I love having that barbell. I'm really glad that you guys insisted but I have it because there's a lot of downtime in between the sets and I'm here in my office in my own home, whenever I can fold a little laundry and then go back and do the next set.
01:20:37
Speaker
I really love that. I really love being able to pace it on my own. Nice. how Do you mind if I ask how old you are? I'm
Health Actions and Impact of Training
01:20:44
Speaker
60. Nice. Congratulations.
01:20:49
Speaker
I'm actually surprised that nobody's asked you to get a DEXA scan yet since it's in your family. Yeah, I've had a another lot of other health stuff going on, so it may just be that fell below the radar. Yeah, ah yeah.
01:21:04
Speaker
You're certainly doing what we know from research to be like the best possible thing for your bones. And also then just getting stronger and having a strong body as we get older is so meaningful and so important.
01:21:17
Speaker
I see so many patients who it's just really, it's depressing for them. it's sad to see where it's like, they just, there was no emphasis on maintaining any kind of strength. And as a result, they're in really poor condition.
01:21:33
Speaker
I wanted to ask you as well about the impact training, because we obviously make you guys do a lot of that impact as well. How did you feel about that? Because it's not the most comfortable thing sometimes to start doing.
01:21:45
Speaker
I love doing that. I'll go out and walk. Um, One of the places where I walk is down at the beach and there's a giant outdoor bleacher. So I'll go all the way up the steps of the bleachers, concrete bleachers, and then jump down all the steps. And then I go up again and jump and I have so much fun. It's great.
01:22:04
Speaker
that is We're yoga people, right? We love moving our bodies around. Totally. I love that. I love this. I'm just picturing you like just jumping down each step. That's so cool. I love that so much.
01:22:15
Speaker
Next step is jumping up the steps. Oh, boy. yeah Awesome. So what would you say if somebody, if you were talking to a friend, let's say, they were saying like, oh, I should start lifting weights. I'm worried about my bones.
01:22:32
Speaker
Would you, if you were going to recommend, would you recommend this course? And if so, what would you say about it? Like in terms of your experience? Yeah. a This is so interesting because i do get this question from my students that and student friends who want to know if yoga is going to be enough to prevent osteoporosis.
01:22:55
Speaker
And I tell them but actually no, and you have to lift heavy. And then they get this look on their face. And I, people have said, I belong to a swim club that has a weight room. I've never been in the weight room. This is what they say to me in the sauna. I've never been in there.
01:23:09
Speaker
I don't want to go in there. It smells bad. so there's a whole cultural resistance, which I think is really strong, especially with my kind of generational cohort and higher.
01:23:22
Speaker
Some people can afford to work with a personal trainer and that's nice, but you don't get the cohort. of feedback. So I would say, I really appreciated having you as a doctor physical therapy being around to continually mirror back the science and how it's applied to what we were doing. Like that just is an invaluable resource and personal trainer doesn't give you that.
01:23:54
Speaker
So access to a licensed physical therapist who really understands the science, I think is important.
01:24:05
Speaker
You're not just getting some kind of bro at the je gym.
01:24:12
Speaker
And i also found that I Look forward to logging in on Tuesday afternoons and having you there. and We can chat on the little chat and I can see other people. And these women are like they're in their basements. They're in their laundry rooms.
01:24:28
Speaker
They're wherever they are. And it just felt it felt very comfortable. And nice to have that community. Yeah. And very, and not like the stinky gym at the swim club.
01:24:41
Speaker
This is a whole bunch of people who just are just a bunch of regular looking women lifting barbells. Yeah. Yeah. And then the third thing is the structure. I really, i needed that kind of structure. Yeah.
01:24:54
Speaker
Of just having, here's what you're lifting this week. Here's what you're lifting next week kind thing. Exactly. So I really recommend the course for all of those reasons. Amazing. That's awesome. Thank you. for if you If you were talking to someone who was like feeling very hesitant about lifting weights, would you have any specific way that you would encourage them?
01:25:14
Speaker
Yeah, I would say it's not just about the physical lifting.
Conclusion and Call to Action
01:25:18
Speaker
It's the feeling stronger permeates other aspects of my life so that I have more competence, confidence to do things that maybe are a little bit scary.
01:25:30
Speaker
Yeah. Nice. All right. Thank you so much. I really appreciate you taking the time to talk. um
01:25:41
Speaker
Thank you so much for tuning in today. i am blown away. Absolutely blown away by these women and the journeys they've shared. And I hope you are too.
01:25:54
Speaker
All the links mentioned, including the link to sign up for bone density course, Lift for Longevity, are in the show notes. And do not forget, the cart closes Saturday, May 10th. It's just a few days away. So if you're thinking about joining us, now's the time.
01:26:11
Speaker
Head to the show notes to learn more and get signed up before the opportunity closes next. And if you're enjoying the Movement Logic podcast, it would mean so much if you rated, reviewed, requested a topic, and followed us on Apple Podcasts, Spotify, wherever you get your podcasts.
01:26:31
Speaker
We will see you next week for part three of our three-part series about capacities for longevity, all about aerobic capacity.