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SARAH COURT, PT, DPT, E-RYT

Physical Therapist, movement mentor, yoga teacher trainer.

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SQUAT 1: SIT TO STAND TO SIT

January 2, 2023 by Sarah

HOW TO SQUAT WITH WEIGHTS SQUAT 1: SIT TO STAND TO SIT

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💪One of the reasons women don’t lift heavy is

💪One of the reasons women don’t lift heavy is they are afraid they’ll get bulky.

But we’re missing the point.

We should be asking a different question:

➡️What’s wrong with bulky?

➡️Why shouldn’t I want to get bulky?

✅If being bulky is going to make me unattractive to certain people, then good.

✅At this point in time, having a strong body as a woman is a political act.

✅It makes us less docile. It makes us more dangerous. I would rather be strong and dangerous than skinny and afraid.

💪Instead of telling women they won’t get bulky, let’s normalize bulky.

💪Let’s stop treating bulky like a four-letter word.

💪Let’s bulk the F up.

Just as a reminder, why do we lift heavy?

➡️Lifting heavy weights (85% of your max capacity or higher) is one of the only research-proven ways to improve bone mineral density and guard against osteoporosis/osteopenia
➡️Yoga doesn’t do it - and neither does Pilates
➡️It prevents muscle atrophy (which starts in your 30s)
➡️It’s preventative against injury, promotes longevity, improves mood, and builds your functional capacity and resilience
➡️Most people (women in particular) do not lift anywhere near the weight they need to in order to gain these benefits

Got questions about our Bone Density Course?

Join Sarah and Laurel for a FREE live Q&A session!

Tuesday October 1st at 8:30am PT/11:30am ET with 30-day replay

Can’t make it live? Watch on replay for 30 days!

🔗in bio to sign up!

YogaU: are you paying attention? This is a seriou

YogaU: are you paying attention?

This is a serious problem.

Listen to our latest podcast episode, Make YogaU Make Sense, where we explore whether yoga strengthens bones, examining @yogauonline’s claims and Dr Loren Fishman’s controversial study. We uncover how Yoga U often exaggerates or cherry-picks evidence while overlooking effective bone-building exercises like heavy resistance and impact training.

In this episode, you will learn:

➡️How research can be misrepresented to support biases.
➡️The difference between bone resorption and bone-building.
➡️Why yoga isn’t effective for bone strengthening due to lack of adequate loading and progressive overload.
➡️The limitations of yoga’s balance improvements for real-world activities.
➡️The importance of critically evaluating research claims about yoga and bone health.

🔗 in bio to listen.

REPLAY if YOU can’t MAKE it LIVE! Thursday 9/19

REPLAY if YOU can’t MAKE it LIVE!

Thursday 9/19 (tomorrow)
11:30am ET / 8:30am PT

Link in bio!!

💪😍💪 casually pulling a golf cart full of

💪😍💪 casually pulling a golf cart full of people like it ain’t no thing.

@alissawithaz is a natural born BAMF

Who pulled it better?

If you STILL think deadlifts are bad for your back

If you STILL think deadlifts are bad for your back, I’ve got a summer home in Antarctica I’d love to sell you… 😜

👉Here’s something good for you: a free life strength training class!

👉September 19th at 8:30am PT/11:30am ET
FREE online or watch later - there’s a 30-day replay

If you’re at all aware of what Movement Logic is about, you’ll know that lifting heavy:

✅Is one of the only research-proven ways to improve bone mineral density and guard against osteoporosis/osteopenia
✅Yoga doesn’t do it - and neither does Pilates
✅It prevents muscle atrophy (which starts in your 30s)
✅It is preventative against injury, promotes longevity, improves mood, and builds your functional capacity and resilience
✅Most people (women in particular) do not lift anywhere near the weight they need to in order to gain these benefits

Join Laurel and Sarah and:

➡️Sample a strength class
that will replicate the workouts in our Bone Density Course: Lift for Longevity
➡️Receive live, personalized feedback as you work out, or benefit from hearing our cues on replay
➡️Have the option of camera on or off, depending on what you’re comfortable with
➡️Repeat the class as often as you like!

🔗Link in bio to sign up for our FREE Live Strength Class get a taste of what it’s like to train with us (plus a 30 day replay so you can do it again)!

[Not only that - Strength Class participants will receive a discount on our upcoming Bone Density Course: Lift For Longevity]

⬇️Stick your questions in the comments!

📍SAVE THIS POST for when you want a reminder to

📍SAVE THIS POST for when you want a reminder to keep going.

Chloe gave me permission to post this and use her name. She’s been a patient of mine for the past 4 years, and during that time has almost totally overcome a neurologic injury.

When I met her, she was bent over using a walker and had very little use of her left hand.

Now… well, a video speaks a thousand words.

For the PTs, OTs, and all the care teams out there: this is WHY we do it. 💪🥹😍💪

Chloe is starting college in a few weeks. Look out, world.

#thisiswhywedoit #physicaltherapist #physiotherapy #occupationaltherapist #occupationaltherapy #womenbelongstrong #womenwholift #womenwholiftheavy #bulkygirlsummer #ﬁtnessinspiration

👉👉Have you listened to the latest Movement L

👉👉Have you listened to the latest Movement Logic podcast ep yet?

In this episode, Laurel and Sarah dive into the history of how DEXA scans came to be so ubiquitous, what are the risks around osteoporosis medication, and whether osteoporosis and osteopenia were intended to be diagnoses in the first place.

You will learn:

👉How was the DEXA score for osteoporosis first decided on
👉Was osteopenia supposed to be a diagnosis for treatment
👉What role did Merck play in getting more women to take their new drug Fosamax
👉What are the risk factors for the side effects of bisphosphonate drugs
👉What is the difference between a population risk vs an individual risk
👉Why it’s not recommended to get a DEXA scan before you are 65 years old
👉The role of iatrogenesis in the medication choices and use for women with osteoporosis

🔗 in bio for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!

Two days at @motoventuresdirtfirst learning dirt b

Two days at @motoventuresdirtfirst learning dirt bike skills! Had a blast, learned a TON, thank you so much Andre and Kylie! I’ll be back for more. 🏍️🏍️🏍️

Images/videos:
1. Learning to stand
2. Putting things together
3. Braking hard day one
4. Braking hard day two
5. Cornering day two
6. Talking through turning a stuck bike
7. Don’t brake in the turn
8. Send in the clown

Bulky doesn’t always mean big. We’re been so

Bulky doesn’t always mean big.

We’re been so conditioned to dismantle our bodies, to find fault with non-existent “problems,” that a small change in our appearance can feel enormous and uncomfortable.

I’m working on being comfortable in my discomfort. 💪💪💪

#bulkygirlsummer #womenbelongstrong #osteoporosisprevention #osteopenia #womenwholiftheavy #womenwholiftweights

Yoga can’t do this. Pilates can’t do it eithe

Yoga can’t do this.
Pilates can’t do it either.
Sorry/not sorry.

We have some INCREDIBLE news to share

As you know, at Movement Logic we run a 6 month live online bone density course, lift for longevity, where we teach women to lift heavy with barbells.

Some of our participants had already been diagnosed with osteoporosis via a DEXA scan, and wanted to improve their bone density using heavy lifting and impact training, just like many women successfully did in the LIFTMOR trial (and that is open source, you can google it and read about it if you aren’t familiar with it).

So: we just heard from one of our participants, Kathy Page (@kathypageyoga), who had been diagnosed with osteoporosis before starting our course.

She just did a follow up DEXA scan and… drumroll please… has REVERSED her OSTEoporosis! Just by doing heavy weight training and impact training in our Bone Density Course. She didn’t have to go on any medication.

AND as a fun side effect she’s now strong AF.

So we want to say congratulations to Kathy for putting in the work, and if this sounds like something that you’d like to try, osteoporosis or not, you can join us for our next round starting in October by joining our mailing list at the link.

#womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #strongwomenlift #osteopenia #womenover50fitness #strongwomenrule #bulkygirlsummer #bulkisbeautiful #yogabody #reverseosteoporosis #reverseosteopenia

WATCH TO THE END 🐶 Research tells us that post

WATCH TO THE END 🐶

Research tells us that posture and pain do not correlate

So instead of micromanaging everyone’s posture in your class, get them strong in a variety of places

Way more fun for everyone!

#goodposture #posturecorrection #postureexercises #posturetips #womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #osteopenia #womenover50fitness #strongwomenrule

Normalize supporting strong women💪 🔗 Get yo

Normalize supporting strong women💪

🔗 Get yours at the link in bio!

#bulkygirlsummer #womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #bulkisbeautiful #osteopenia #womenover50fitness #strongwomenrule #girldadlife #girldad

💪Yo check it out… we’ve got merch for you!!

💪Yo check it out… we’ve got merch for you!!

New @movementlogictutorials T shirts, racerback tanks, and muscle tanks available

Show ‘em what kind of summer you’re having with our #bulkygirlsummer top, or support the women in your life with a Women Belong Strong T for the win!

Check out all the merch at the link in bio⬆️

#bulkygirlsummer #womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #bulkisbeautiful #osteopenia #womenover50fitness #strongwomenrule #yogabody #pilatesbodyworkout

Independent. Capable. Self-sufficient. That’s

Independent. Capable. Self-sufficient.

That’s what bulky gives me.

What does it give you?

🏋️‍♂️🏃‍♀️🤸‍♀️🧘‍♀️🏌️‍♀️🤾‍♀️⛹️‍♀️👩‍🦼‍➡️🚴‍♀️🏄‍♀️🤽‍♀️🧗‍♀️

#bulkygirlsummer #womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #bulkisbeautiful #osteopenia #womenover50fitness #strongwomenrule #yogabody

🎧Have you listened to our latest pod ep yet?

🎧Have you listened to our latest pod ep yet?

We go back into the weeds with Stu McGill, who this time talked to Andrew Huberman for 3 hours and unsurprisingly, came up with some real doozies.

Is he going on Joe Rogan next? If so, Sarah wants nothing to do with it (and neither does Laurel).

🔗Link in bio to listen to Episode 74 of the Movement Logic podcast: McGill We Go Again

🎊Festival of Strength🎊 When I was in PT sc

🎊Festival of Strength🎊

When I was in PT school, and exam week rolled around, we had one teacher who called the exam period the “Festival of Knowledge” to try and make it a positive experience

(we did not find it a positive experience)

Whenever I get to work on PRs I feel like it’s a Festival of Strength. This is a much more fun Festival than the PT school one. It’s full of potential and possibility.

After several weeks of lifting programming that fluctuates but does not go over the previously drawn 1RM line, what can I do?

I’ve PR’d this weight before, and then life got lifey, and my numbers went back down. This is part of the cycle of the Festival of Strength, and I’ve learned not to feel bad about it.

There was something very sweet in getting back to my previous PR this time!

#bulkygirlsummer #womenwholiftheavy #youbelongstrong #strongwomen💪 #osteoporosisprevention #strongwomenlift #bulkisbeautiful #osteopenia #yogabody #pilatesbody #barbellbody #barbellmedicine

I don’t post a lot of my personal life on here

I don’t post a lot of my personal life on here

Partly cos it’s none of your business 😉

Partly cos it’s vulnerable

But this guy is really special and he makes my life great

Same time next year James Christopher Schwandt ♥️

I stuck the landing 👯‍♀️ In all seriousn

I stuck the landing 👯‍♀️

In all seriousness, I’ve started swinging at the end of my workouts. It’s fun and it’s gonna help me get a pull up! 💪

#bulkygirlsummer #womenover50fitness #womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #strongwomenrule #bulkisbeautiful #osteopenia #yogabody

🧠Internalized prejudice is a real thing 🤔Wh

🧠Internalized prejudice is a real thing

🤔When did you learn it?

🤨Who taught it to you?

#bulkygirlsummer #womenover50fitness #womenwholiftheavy #strongwomen💪 #osteoporosisprevention #strongwomenlift #strongwomenrule #bulkisbeautiful #osteopenia #fitspomodels #challengethestatusquo #challengethenorm

#bulkygirlsummer remix 💪🔥😍 How are you g

#bulkygirlsummer remix 💪🔥😍

How are you gonna bulk up this summer?
⬇️⬇️⬇️LMK in the comments

LFG!!! 💪💪💪💪💪💪💪

audio remix by jamesschwandt

#womenover50fitness #womenwholiftheavy #osteoporosisprevention #strongwomenlift #bulkisbeautiful #strongwomen💪 #strongwomenlift #strongwomenrule #osteopenia

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