Move Better

Move Better started in 2016. The values set 6 1/2 years ago: Believe. Empower. Together. Total body. Equilibrium. Respect and Resilience....hold true today even as the coaching has transitioned toward more personal training 

You can find our more about us at www.MoveBetterLLC.com 

For all the free guides or to join one of our personal trainng programs, head to https://linktr.ee/LauraTurner5

In this episode with Dr Herman Weiss, we discuss polycystic ovarian syndrome (PCOS) and steps you can take, before medication,to help manage symptoms. These steps can also help with other hormonal issues as well. This is an important conversation for all women to hear. 

Like me, Dr Weiss believes that although we may need medication at times, there are many things we need to do to improve our health before taking medication.  This isn't a quick fix, but it can make incredible changes in your health and well-being. 

Dr Weiss is the founder and CEO of Provation Life. After receiving his MD from Ohio State University, Dr. Herman Weiss earned his MBA from George Washington University, and was Speciality trained in Women’s Health at Einstein/Monterfiore Bronx, NY. He was a co-founder and Chief Medical Officer of FibroControl, a company involved in minimally invasive techniques to treat women with fibroids. Throughout his career he has always sought the holistic approach to curing and preventing disease. Dr. Weiss is an OBGYN expert in hormonal irregularities and reproductive health, and has been helping women with PCOS to regain control of their ovarian health for over 2 decades. 

Learn more about the treatment of PCOS at https://provationlife.com/ 

Or learn more about PCOS at https://education.provationlife.com/

We may not be able to go back to the days when athletes played one different sport per season, but there may be a higher risk of injury when they start specializing early. In this episode I discuss my own thoughts on the risk vs reward in early specialization and I offer some tips to help reduce injuries for all athletes.

You can find the written blog (and all references I mention) here https://thecheerpt-movebetter.medium.com/risk-vs-reward-3a219d8aeb97

And if you're interested in my free E-Books,  joining my email list or want to work with me you can find all content here https://linktr.ee/LauraTurner5 

This is an interview with Beverly Mazza. Bev is a BSN, RN, Owner & Founder | Purely Present Health, Registered Nurse | Certified Whole Health Educator™ & Coach

 You can find Bev at  http://www.purelypresenthealth.com/

Or connect with her on Facebook  https://www.facebook.com/purelypresenthealth 

And Instagram   https://www.instagram.com/purelypresenthealth/ 

To join Bev’s email list and get her free guide: 

5 Ways to Meet Stress Mindfully  https://view.flodesk.com/pages/633dde1e6028d4d1c71edd89

And if you'd like to access our totally FREE content, or work with Laura,

https://linktr.ee/LauraTurner5

Cheers!!

In this episode, I talk with Kathy Murray, a former cheerleader at The Ohio State University, founder of Fit Bodies and author of The Munich Cowboys Cheerleaders. Kathy has an amazing perspective and mindset regarding health and fitness for cheerleaders, triathletes and more.

You can connect with Kathy at:

https://fit-bodies.net/ 

Find this amazing audible book:

https://www.audible.com/pd/The-Munich-Cowboys-Cheerleaders-Audiobook/B09Q98SY66 

And if you'd like to access our totally FREE content, or work with Laura, 

https://linktr.ee/LauraTurner5

Cheers!!

You can reach Elizabeth by email etimberlakenewell1@gmail.com

Check out Elizabeth's blog about Cheerleading as a Competitive Sport  at https://timberlakeonlaw.wordpress.com/2018/03/22/competitive-cheer-as-an-ncaa-sport/

To join the Healthy Cheerleading group... head to https://www.facebook.com/groups/healthycheerleading

For the Free Guide to Health and Fitness

To join the Free 7-Day Healthy Cheer Challenge..

What did you think of the new format? Did you notice a change? Let me know if you like it or want me to go back to using music as an intro :)

If you have questions about ways to improve the health and safety of your loved ones at home, send me an email Laura@MoveBetterLLC.com

For the written version of today's episode, Move Better's Guide to Health and Fitness and the 7 Day Healthy Cheer Challenge ,not just for cheerleaders :) , 

head to https://linktr.ee/LauraTurner5 

Thanks for listening. 

"When in doubt, breathe out" LT

"Take everything one step at a time." LT

"You are responsible for your own vibes." DK9

You know you need to warm up before you exercise but did you know that shorter stretches, and more active movement is better than longer stretching before an activity? Or that conditioning is better after an activity or even better on an off day? In this episode Laura discusses why we need to be better when planning our workouts for ourselves and our athletes.

You can find Laura on all social media here https://linktr.ee/LauraTurner5

A review of the recent article in the Orthopedic Journal of Sports Medicine: Understanding the Cheerleader as an Orthopedic Patient: An Evidenced Based Review by Amy L XU et al 2022

 You can see the article here https://journals.sagepub.com/doi/full/10.1177/23259671211067222?fbclid=IwAR1fvr4OcQ5kDrjpZP-XVtIzN1SPZmUAg9HRAHSl-WtlRm5cjEKgLpHxoHE 

Follow this link to find and connect with Laura on all social media platforms https://linktr.ee/LauraTurner5

Keva is a physical therapist and pilates instructor located in Maryland. In this episode we talk about how building stability helped her recover from a shoulder injury and improved her hypermobility. Her Khoreopils are a fun way to incorporate movement into your day and are great for warming up before a workout.

You can reach Keva on all her platforms and sign up for a class too @ https://linktr.ee/kevapricepilates

To reach Laura email Laura@MoveBetterLLC.com 

Connect with Laura on all platforms and join the 7-day Healthy Cheer Challenge, or Download a copy of my top 10 Ways to prevent a cheer injury https://linktr.ee/LauraTurner5

Is all back pain the same? Absolutely not! Each diagnosis may have similar attributes, but each person may have a different response. In this episode I describe some common back diagnoses that are common in cheerleading.

If you'd like to see the video version, check out the YouTube version. If you're interested in the replay of the workshop being held on January 15, check out the Injury Prevention link. You can find them and all other links here https://linktr.ee/LauraTurner5

Life hands us some challenges at times that can really affect our health and well being. This episode is about those down times and how I found my way back after some really awful experiences. 

The big takeaway, one step at a time, we move on. 

If you are ever in need of someone to talk with when the times get rough, know you are not alone. My contact info is here https://linktr.ee/LauraTurner5

I recently attended the Perform Better Meeting of the Minds Summit. This is a recap of the top 10 things I learned to assess your musculoskeletal health and your risk of injury. 

You can find Laura at https://linktr.ee/LauraTurner5 

In this episode Laura interview's Julia Erlich. Julia is a fitness coach who started the Cheerbod Challenge. We talk about Julia's experience as a cheerleader, some injuries she had that ultimately led her to starting her own team, and the Cheerbod Challenge. 

You can find Julia at https://www.instagram.com/Juliaehrlichfitness/

Join her Facebook group Fitness and Nutrition Secrets for High Achieving Women at https://www.facebook.com/groups/548334096294381

Or email her at julia@juliaehrlichfitness.com

To Join the Healthy Cheerleading Facebook group go to https://www.facebook.com/groups/healthycheerleading

Follow our page at https://www.facebook.com/MoveBetterPTandFitness

Follow us on Instagram https://www.instagram.com/movebetterptandfitness/ or follow Laura directly at https://www.instagram.com/lauratiddturner/

In this episode, I interviewed Kristen Wheeler, @TheCheerMomBlog. We talked about nutrition hacks; how to incorporate fitness and health into your own day; ways to build team unity for not only your cheerleaders, but also for the parents who have their back. If you don't follow Kristen yet, definitely go check out her Instagram and TikToc...she has some really fun content and helpful tips for all. 

You can learn more about Kristen on her website http://thecheermomblog.com/

Email Kristen at Hi@thecheermomblog.com

Follow her on Instagram https://www.instagram.com/thecheermomblog/

Join her Facebook group https://www.facebook.com/groups/cheermomhive

If you enjoyed this episode, please share with someone else who might. Give us a rate and review. Let me know what your favorite takeaway was and what else you'd enjoy hearing.

Join the Healthy Cheerleading group https://www.facebook.com/groups/healthycheerleading

Follow us on Instagram https://www.instagram.com/movebetterptandfitness/

In this interview with physical therapist Darlene Wooldridge we discuss why it’s important that you as a parent of an athlete  and caregiver care for your own health while still being present for those you care for.   Darlene gives some great tips to incorporate movement into your daily life as well as managing back pain that is common in cheerleaders AND their parents.  Darlene can be reached at info@backtohealthpt.com Website: https://www.backtohealthpt.com/Instagram @bth_pt Facebook https://www.facebook.com/backtohealthphysicaltherapy   Join the Healthy Cheerleading group  https://www.facebook.com/groups/healthycheerleadingEmail Laura for more information about our strength and conditioning programs Laura@MoveBetterLLC.com  Follow Move Better on Facebook https://www.facebook.com/MoveBetterPTandFitnessand Instagram https://www.instagram.com/movebetterptandfitness/

How do you know if your cheerleader has the mobility, strength and coordination to do all we ask them to do? 

In this episode we will start the discussion on 10 movement patterns that are important for every cheerleader to be able to do in order to stunt/tumble/jump and dance as they want to do.

To see the full video, follow us on social media or contact us, find our info here https://linktr.ee/LauraTurner5 

If you're interested in scheduling an individual movement screen specific to your cheerleader, head to www.MoveBetterLLC.com and fill out the contact us form. 

Til next time, when in doubt, breathe out. And take every moment one step at a time

To brace or not to brace. That is the question. Along with tape. And exercise.

To join the @HealthyCheerleading group, to follow us on social media or to connect with us follow the linktree. All you need is there :)

https://linktr.ee/LauraTurner5

This episode is from a video I did for a young lady who dislocated her elbow. There are tips for the early stages of recovery, mindset advice and more. 

Join the Healthy Cheerleading group here https://www.facebook.com/groups/healthycheerleading

Follow our page at https://www.facebook.com/MoveBetterPTandFitness

Or on Instagram https://www.instagram.com/lauratiddturner/

You can find the video at https://youtu.be/d6sTuddEqgk

This is the first episode I recorded for the Cheer PT, in August of 2020. 

You can find the video of this recording on YouTube at https://youtu.be/HQ642YdYjWE

To join the Healthy Cheerleading group go to https://www.facebook.com/groups/healthycheerleading

More to come....enjoy the show!

This episode is dedicated to my high school classmate Doug Chambers who recently passed away. Life throws us curveballs sometimes and it can really hit us in the gut. Times like these remind us of what is truly important in life and it's not just about how we look

In these hot days of summer, remember to take it a bit slower, listen to your body, and remember to hydrate. Most importantly, give your loved ones a hug and tell them how you feel TODAY because tomorrow is not promised. 

Much love to all of my Bethlehem Central High School Class of 1985 classmates. Stay healthy. I am so grateful to have known all of you.

LT's Unique Movement Beauties https://www.facebook.com/groups/1298480290164339 

Move Better on Facebook https://www.facebook.com/MoveBetterPTandFitness

Move Better on Instagram https://www.instagram.com/movebetterptandfitness/

Move Better's Guide to Health and Fitness https://drive.google.com/file/d/1uC9MoeYamHps_e1--1VlhYYEoPy-4Vny/view?usp=sharing 

Hey guys!

Even when our food is spot on aond our activity level is on the rise, losing weight is not easy. In fact it's downright frustrating. 

In this episode I talk about my ferustration...AND giving myself some grace. My energy levels are up. I'm busier than I have been in a long time. And I'm eating better on a whole. 

Sometimes we have to acknowledge the good and give ourself some credit even when it doesn't seem like we are making progress.

Thanks for listening! It means the world to me. 

Here is where you can find the Free Guide to Health and Fitness. https://drive.google.com/file/d/1uC9MoeYamHps_e1--1VlhYYEoPy-4Vny/view?usp=sharing

Have a great week!

Life gets in the way of best intentions sometimes. It's how we handle them that keep us moving in the right direction.

If you want to download the guide to health and fitness, you can find it here https://drive.google.com/file/d/1uC9MoeYamHps_e1--1VlhYYEoPy-4Vny/view?usp=sharing 

Summer is coming and I'm working on getting back to feeling healthy. 

This was a good week. I started using a new step counter which is a huge help with encouraging me to move. 

Most importantly, I'm starting to listen to what my body needs while including more veges in my meals.

You can find the Guide to Health and Fitness here https://drive.google.com/file/d/1uC9MoeYamHps_e1--1VlhYYEoPy-4Vny/view?usp=sharing 

SEASON 2?!! Where did the time go?!

We all struggle with keeping ourself healthy. In this episode I talk about my own struggles with weight gain and my committment to starting to be consistent. 

For the guide to health and fitness... https://drive.google.com/file/d/1oSCD4wHok9O0tF02-BS4F1sea0SU8kEb/view?usp=sharing

I recorded this episode as I was walking on this glorious day. As such, the sound is a little off and the traffic only adds to the entertainment. 

I've read a lot recently by parents who are frustrated because their kids have lost muscle tone. Not in the way of injury, but because they aren't in the gym as much anymore. When did being involved in a sport become about muscle tone? And how does this affect us long term?

So often we only think about the physical attributes to exercise and don't enjoy the journey. I hope this episode reminds you to enjoy the process more than the outcome.

To learn more about Move Better check out www.MoveBetterLLC.com

For your copy of Move Better's Guide to Health and Fitness go to https://drive.google.com/file/d/1oSCD4wHok9O0tF02-BS4F1sea0SU8kEb/view?usp=sharing

Keep moving...I promise you'll be better :)

Laura

Lolita is a certified Stress Management Coach and Life Coach, speaker, and workshop facilitator and the author of a book "Crush Stress While You Work", which give tips and tricks on how to stay energized, organized and happy. You can find her wonderful book on Amazon

In this episode we dive into many tips to help manage stress, putting yourself first to help manage stress, and how to make stress your friend.

You can connect with Lolita on Facebook https://www.facebook.com/BeAmazingYou/

And on her website www.BeAmazingYou.com

Thanks for listening. If you found value, please share with a friend who may benefit too. And if you could leave a review, it would be really helpful :)

If you would like our guide to health and fitness you can find it at https://drive.google.com/file/d/1oSCD4wHok9O0tF02-BS4F1sea0SU8kEb/view?usp=sharing 

I started doing telehealth in March 2020 out of necessity. I continue it because I find it almost easier to watch someone move, to have a 1:1 conversation with my clients and because I can spend more time with a client when I take out the travel factor.

if you're interested in scheduling a call to find out if telehealth and/or virtual fitness will work for you sign up for a free discovery call https://calendly.com/laura-movebetter/discovery-visit

You can download Move Better's Guide to Health and Fitness here https://drive.google.com/file/d/1oSCD4wHok9O0tF02-BS4F1sea0SU8kEb/view?usp=sharing

Thank you for all who have supported my growth as a business owner. Your encouragement means more than words can say. Cheers to 2021 being a year of love, light and happiness.

I don't like making resolutions anymore. I always seem to disappoint myself in the process. In this episode I talk about the 21 things I plan to do in 2021. What is on your to do list for the next year? Are you making a plan to move forward? How will you check in and stay accountable for your list? Send me an email and let me know Laura@MoveBetterLLC.com

For more exercises you can do at home, check out my YouTube Channels 

Laura Turner https://www.youtube.com/channel/UCqeAG6BvrTX1KeZSiNYauDA

The Cheer PT https://www.youtube.com/channel/UCGfCxZDRdChxrciNILX4jow 

One podcast I would recommend that I talk about in this episode is Happier with Gretchen Rubin. She and her sister Elizabeth give some great insight into creating a happier you. You can find the podcast on your favorite platforms, or at this link https://gretchenrubin.com/podcasts/

You can download your copy of Move Better's Guide to Health and Fitness here https://drive.google.com/file/d/1NqfK396wqPiCWyVzrWN1rO_SUBW4Gg6_/view?usp=sharing 

If you're a cheerleader and want to improve your jumps (or if you aren't a cheerleader, but want some new exercises to build powerful legs :) ) https://drive.google.com/file/d/1LPKQ6HOdAEOtpdugGVLQ4XAOO3Y5XLdy/view?usp=sharing

Or if you're looking to jump start your way to a healthier cheer season.. The 7 day health cheer challenge is for you https://drive.google.com/file/d/1bcaAe_I1g3xbNPZEblm0twf3HMSQHuVc/view?usp=sharing

Cheers to a Happy and Healthy 2021!

Thank you for listening. In today's episode I talk about why changing your routine around matters and how you can plan now for a goal you have, thru the year. 

To get Move Better's  free guide to Health and Fitness, please go to 

https://drive.google.com/file/d/1oSCD4wHok9O0tF02-BS4F1sea0SU8kEb/view?usp=sharing

If you would like to know more about how to work periodization into your home routine, please email me Laura@MoveBetterLLC.com

To join my Facebook group LT's Unique Movement Beauties and continue learning more about movement and fitness, you'll find it here https://www.facebook.com/groups/LTsUniqueMovementBeauties

In this episode, I talk with physical therapist David Bayliff. David owns Bayliff Integrated Wellness in Phoenix Arizona. David gives some excellent pointers for how to stay fit while at home from chair squats to dancing to your favorite song. The key takeaway for me was that we need to find joy in everything that we do, including our movement practice.

Reminder, I'm hosting a workshop on Wednesday September 30, 2020 at 7pm. You can register on my Facebook page https://www.facebook.com/events/2600827633559571/

Back pain is prevelent, but it doesn't have to be debilitating. Listen to what your body feels like. Start to be aware of which positions relieve pain or increase pain, and then challenge yourself with other activities. If it gets too much find the comfortable position. Movement has been shown to be more helpful in managing pain than rest. You may need to move slowly until you are comfortable.s Learn to not be afraid to move. Learn how to breathe. Believe that you will get better. Find what corrective exercises are right for you. I think strength and mobility exercises helps to keep you moving in the right direction. The more strength we build the easier it is to move. It's common in women over 50 to develop osteoporosis, but strength training and weight bearing exercises like walking can help prevent bone loss. Exercise and mobility can also help if you have radiating symptoms.

I'll be hosting a virtual workshop on September 30, 2020 on the ABC's of managing Low Back Pain. You can sign up on my Facebook page https://www.facebook.com/events/2600827633559571/ 

Cheers to your movement health!

"It's all in how you approach activity. If it's play to you then it is play" 

You can reach Maria at www.TakeShape.net or on Instagram @takeaction.takeshape

Exercise helps our mental health and our mental health is may affect our fitness. One thing we'll dive into more as we go forward is the benefit of meditation on our fitness routines. What questions do you have? Let me know and I'll make sure we talk about it going forward. You can reach me at Laura@MoveBetterLLC.com

And for more info..my Guide to Health and Fitness is https://move-better-llc.mykajabi.com/health-and-fitness-tips

I'll catch you next time!

We go, go go in our lives...and usually in our fitness routines too. Are you getting enough rest? Is it really important? What does your body feel like? That will be your answer.

For my Guide to Health and Fitness go here: https://move-better-llc.mykajabi.com/health-and-fitness-tips

To reach me by email Laura@MoveBetterLLC.com

Maybe I should have made this episode 1 lol...but for real, if you aren't aware of what you're eating, you're likely going to struggle with your fitness. In this episode I only touch the surface. There are many options out there...which is right for you? I look forward to diving into this topic as we go forward. For my free Guide to Health and Fitness go here: https://move-better-llc.mykajabi.com/health-and-fitness-tips

And you can reach me at Laura@MoveBetterLLC.com

I stopped doing straight up cardio years ago...and then I noticed I wasn't able to ride as well as I wanted to. There are different types of cardiovascular exercise. In this episode I discuss the why's, what's and hows. For more info go get my FREE Guide to Health and Fitness here: https://move-better-llc.mykajabi.com/health-and-fitness-tips

If you have any questions, you can always reach me at Laura@MoveBetterLLC.com

Yes. You need to strength train. No you won't 'get big' by lifting heavy weights. Let's talk about the importance and benefits of strength training. For more info go get my FREE Guide to Health and Fitness https://move-better-llc.mykajabi.com/health-and-fitness-tips

And if you have questions you can always reach me at Laura@MoveBetterLLC.com

Why is mobility important in a fitness routine? What is good mobility?  In this episode, I  discuss both. For my Guide to health and fitness, check https://move-better-llc.mykajabi.com/health-and-fitness-tips 

In this episode I talk about my own fitness journey and set expectations for this podcast. Thank you for listening.  I look forward to exploring home fitness options with you.

For more health and fitness tips, get your copy of my FREE Guide to Health and Fitness here https://move-better-llc.mykajabi.com/health-and-fitness-tips