In this episode, Nikki chats with Dr. Libby Hinsley about how to get started strength training with hypermobility if you have a history or fear of pain and injury.

Topics covered

• Essential strategies for starting strength training safely if you're frequently battling pain, fatigue, or post-exercise flare-ups.
• Common misconceptions about alignment and its role in safety and injury prevention for hypermobile individuals.
• Why a gradual approach to increasing load and challenge is more effective than trying to push past your individual level of tolerance
• How strength training can reduce pain and expand your movement options if it's applied with considerations for hypermobility
• Practical advice on dealing with flare-ups, with a focus on understanding the interplay between the nervous system, pain, and strength training.

Connect with Libby

• Instagram: @libbyhinsleypt
• Podcast: Zebra Talks
• Website: libbyhinsley.com

Connect with Nikki

• Get a week of free customizable strength workouts
• Instagram: @naablevyfitness
• Website: naablevy.com

In this episode, Nikki chats with Dr. Mike T. Nelson to explore the intersection of heart rate variability (HRV) and navigating dysautonomia exercise intolerance.

Topics covered:

• Understanding HRV: Learn what heart rate variability is and how it can gauge your readiness to exercise and your recovery capacity.
• Wearable Tech Insights: Delve into how devices like the Garmin and Oura Ring measure HRV and their roles in health tracking.
• HRV for Dysautonomia & POTS: Discover how HRV can be a game-changer for those with chronic conditions when navigating exercise and flare-ups
• Establishing Exercise Baselines: Strategies for building exercise tolerance and resilience in the face of chronic conditions.
• Managing Flare-Ups: Practical tips on using HRV data to navigate through flare-ups more effectively.
• Improving HRV: Explore methods to improve your HRV, including cardio protocols and lifestyle changes that make a difference.

Links mentioned:

Dr. Mike's Website: https://miketnelson.com/

Dr. Mike's HRV Education Course: https://miketnelsons.samcart.com/products/hrv-education-course-w-dr-mike-t-nelson-enroll-now/

Join my list and get a free week of workouts: https://naablevy.com/free-guides

This episode deep dives into the world of hypermobility with physical therapist Dr. Melissa Koehl. During this episode, Nikki and Melissa discuss navigating pain, exercise, and the healthcare system as a hypermobile human.

Topics covered:

• The complex reasons why hypermobile humans often deal with joint pain, soreness and fatigue.

• Strength versus stability and the value in cultivating both

• Strategies for physical therapy and exercise to build strength and stability with fewer pain flares.

• How to measure progress when you’re hypermobile and why "pain-free" might not be the best short-term goal.

• The importance of addressing comorbidities beyond joint pain and how to self advocate in a healthcare setting.

Connect with Melissa

• Visit Melissa’s website to learn more about her classes and offerings.

• Learn more about Melissa’s course Navigating Healthcare as a Hypermobile Human

• Follow Melissa on Instagram @dr.melissakoehl.pt

Connect with Nikki

• Grab your week of free customizable strength workouts with modifications for pain or hypermobility!

• Sign up for Nikki’s free Strength Q&A on March 10, 2024

• Follow Nikki on Instagram @naablevyfitness