Your tight hamstrings, stiff hips, and locked up spine are not going to find freedom on their own—you have to train for mobility. When your body is tight, it affects everything, from your standing and sitting posture to your stride, but when you increase your range of motion, it feels as if you’ve added an extra room onto your home. Flexible bodies feel free, youthful, and energized. However, getting started with training can be frustrating.

On this week’s show, you’ll meet physical therapist Jen Esquer, who will share her whole-body, 24-hour approach to movement freedom.

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Listen & Learn:

• How to sprinkle mobility training throughout the day rather than trying to fit in one monster session of stretching
• Why consistency is so important for mobility training (and the weekend warrior mentality doesn’t work)
• Why it’s crucial to have a healthy range of motion in poses such as squats, backbends, and hip flexion movements

ABOUT OUR GUEST

Dr. Jen Esquer has been involved with movement her entire life. She has worked as a gymnastics coach, a Pilates instructor, and eventually became a physical therapist. Today, Dr. Jen works in private practice, both online and offline, empowering people to heal themselves.

Nutritional Tip of the Week:

• Pili Nuts

Links & References from the Show:

• Dr. Jen’s website
• Dr. Jen’s Instagram

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• PuraTHRIVE- Discover the breakthrough nutrient delivery system that combines nature and technology to maximize absorption, potency and bioavailability. PuraTHRIVE provides high-quality, guaranteed products that enable people to lead healthier lives. It helps empower people to thrive physically, mentally and spiritually!

  Visit https://purathrive.com/yogabody to get exclusive 10% off for Yoga Talk Show Listeners

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My balance has always been terrible. It didn't matter if I was on a skateboard, a balance beam, or in tree pose in yoga; I've always found it incredibly challenging to stay steady. Some people are just better at balance than others, but when I was about 30 years old, I realized my extremely-high arches and tight calves were largely to blame. Today, I still have excessively high arches, but I've managed to stretch and relax them down dramatically, and it's improved my running and walking gate as well as my yoga practice tremendously.

Most importantly, I know that strong and flexible feet will  positively impact the health of my upstream joints long term.

On this week's Yoga Talk Show, you'll meet Dr. Emily Splichal. A podiatrist and movement expert whose research and teaching around foot health is the best I've found. I just finished her book and am excited for you to meet here.

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Listen & Learn:

• Joint Coupling: why the foundational foot connection and alignment to the floor has cascading up-stream effects into the knees, hips,  spine and more
• Tissue Stress Threshold: the breaking point where you over-stress your feet to the point of pain and in
• Foot-to-Core Sequencing: why proprioception and neuromuscular awareness is key to healthy walking, sports, and movement patterns
• At-Home Exercise: "Short Foot" exercise to strengthen, heal and restore food health

ABOUT OUR GUEST

Dr Splichal is a Podiatrist, Human Movement Specialist and Global Leader in Barefoot Science and Rehabilitation. Originally trained as a surgeon through Beth Israel Medical Center in New York, NY and Mt Vernon Hospital in Mt Vernon, NY Dr Splichal has a deep appreciation for the role of surgical intervention as it relates to orthopedic pathology and offers an un-biased second opinion on the appropriateness of surgical recommendations.

She is the author of, Everyday Is Your Runway: A Shoe-Lover's Guide to Healthy Feet & Legs, Barefoot Strong: Unlock the Secrets to Movement Longevity

Nutritional Tip of the Week:

• Curry Powder

Links & References from the Show:

• Dr. Emily's Site
• VIDEO: Short Foot Tutorial
• Barefoot Strong Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• PuraTHRIVE- Discover the breakthrough nutrient delivery system that combines nature and technology to maximize absorption, potency and bioavailability. PuraTHRIVE provides high-quality, guaranteed products that enable people to lead healthier lives. It helps empower people to thrive physically, mentally and spiritually!

  Visit https://purathrive.com/yogabody to get exclusive 10% off for Yoga Talk Show Listeners

  Learn More

My six-year-old son will approach the person behind the counter at the grocery store and ask, “Do you have anything for kids?” At the doctor’s office, he’ll ask, “Do you have any candies?” He doesn’t break eye contact and his voice is steady, without a shred of insecurity, and it works. People give him things everywhere he goes. This is the power of confidence in action, and it’s remarkable to watch. I don’t take credit for it, he came out this way; but I have come to believe that confidence is a skill that can be learned. Since confidence is a meta-skill that makes pretty much all other skill acquisition easier, this is something we should all train regularly.

On this week’s Yoga Talk Show, you’ll meet a woman who wrote the book, Confidence Creator. Her story and her no-nonsense approach can serve anyone at any age

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Listen & Learn:

• Fired from your career job? Try this...
• Sexually harassed at work? Stay strong
• Why doing hard things is the bedrock of confidence
• How confidence can be learned and developed just like any skill
• The importance of journaling for self-awareness and growth
• Simple steps you can do right now to build confidence in your life

ABOUT OUR GUEST

Heather Monahan started from very humble beginnings growing up in Massachusetts, and built a successful career in sales working in real estate and radio in multiple states. Her recent work is focused on coaching and training in the “Monahan Method” and self-confidence is the cornerstone of this approach. Her new book, Confidence Creator, is available on Amazon.

Nutritional Tip of the Week:

• Kombucha

Links & References from the Show:

• Heather’s site
• Heather’s Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

  Visit: http://www.foursigmatic.com/yogabody and use coupon code "yogabody" for 15% off your order.

  Learn More

If you go to any convenient store, you'll see dozens of "energy" products including bars, drinks, and snacks. Most products are loaded with sugar or caffeine—or both. In the short term, they'll certainly give you energy, but in the long term, they send you spiraling down. High energy is at the cornerstone of health, but we often neglect the very root source of energy—our cellular energy created by the mitochondria. On this week's, Yoga Talk Show, you'll learn how cellular energy can be pivotal for full-body health and wellness.

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Listen & Learn:

• Why these organelle produce ATP which is energy at the cellular level
• How your lifestyle can impact your mitochondria
• Why excessive eating creates reactive oxygen species (ROS) and depletes energy
• Why fat is 15x more efficient than sugar at creating cellular energy
• 4 supplements to boost mitochondria: L-Carnatine, CoQ10, D-ribose, magnesium
• Why low mitochondria can impact fertility

ABOUT OUR GUEST

Warren L. Cargal, L. Ac. specializes in age-related diseases tied to diabetes, cardiovascular and neurodegenerative issues, and cancer. He is a licensed acupuncturist and herbalist and is also founder and clinical director of Acupuncture Atlanta. He is the author of the book, Your Mitochondria: Key to Health and Longevity. He has practiced Chinese medicine for over 20 years. You can learn more about his site

Nutritional Tip of the Week:

• GMO Soy

Links & References from the Show:

• Warren's Book

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

  Visit: http://www.foursigmatic.com/yogabody and use coupon code "yogabody" for 15% off your order.

  Learn More