Bonus Episode 15

How much weight should I be starting with?

May 5, 2021

This is the question we get more than ever, how much weight should I be starting with? There is no one right answer for everyone, but Kathryn and Kyle definitely have advice on how you can approach your strength training. Most people either start too heavy and get discouraged, or start really light and never progress. This is your chance to hear how both Kathryn and Kyle approach this common question.


Bonus Episode 14

Bonus: Why are single-leg squats so hard?

April 21, 2021

Kathryn and Kyle talk about what makes the single-leg squat so challenging, and what you can work on starting now. From ankle range of motion to basic alignment and loading patterns this mini-podcast will help you assess what your body needs. They talk about the top-down and bottom-up approaches, as well as how you can use a set of stairs to work on your ankle mobility.


Bonus Episode 13

Bonus: Strength Training During Hard Times

April 7, 2021

In this episode, Kathryn shares more about why she got into strength training and gymnastics and how handstand training has helped her through recent stressful events. Progressing towards one task at a time is a great way to focus on something you can manage, especially when so many things feel out of your control. Working on something like a handstand is also a great way to streamline your practice, and avoid having to make too many decisions about what to do and when.


Bonus Episode 12

Bonus: How to create your own strength program or sequence

March 31, 2021

Kathryn and Kyle talk about how to approach strength programming. Kyle has been writing formal weightlifting programs for athletes for the last decade, he shares his experience and relates it back to body weight training. Creating a program is about more than just linking hard exercises together. A good program blends push with pull, strength with skill without exhausting the practitioner. These ideas can be used not only for gym training but for home strength practices and yoga class sequencing as well.


Bonus Episode 11

Bonus: Set yourself up for home practice success

March 24, 2021

How do you find the motivation to practice movement at home? Kathryn and Kyle talk about how to start an at-home strength practice and how people unknowingly set themselves up for failure. People regularly set overly ambitious schedules or find themselves doing workouts they hate, just for the sake of exercise. Kathryn and Kyle talk about joyful movement and why it’s important to at least like the style of training you are practicing and give you more tips on setting yourself up for success.


Bonus Episode 10

Bonus: How to work on handstands (and what not to do)

March 17, 2021

In this episode, Kathryn and Kyle talk about handstands and what they have learned over the years working with gymnastics coaches.

Kathryn has loved handstands since she was a kid, but it wasn’t until her early twenties training with gymnasts that she really learned what was required to master this nearly impossible movement.

Building a handstand requires much more than kicking up over and over hoping for something to change. Kathryn and Kyle break down some of the key elements that are required to make handstand training more accessible and successful. From plank holds to stepping up to the wall, wrist strength, and building shoulder capacity they aim to strike the balance between strength training and skill training.

To learn more about Handstand Club or sign up for the next round Click Here


Bonus Episode 9

Bonus: Why we love (and hate) lunges

March 3, 2021

In this episode, Kathryn and Kyle talk about their love/hate relationship with lunges, and what makes lunges different from other lower body exercises like squats. They cover the unique challenges related to lunges and talk about how you can progress your lunges over time. They also talk about loading lunges and when/where heavy weights might be appropriate. If you are working on your lower body strength and mobility start adding some of these lunge variations into your practice.

Bonus Episode 8

Bonus: What’s happening with the podcast? Updates!

February 25, 2021

In this bonus episode Kathryn and Kyle share podcast updates, info about their sponsor, and new developments for the Mindful Strength Membership. This quick episode will keep you in the loop and explain the updates.

Bonus Episode 7

Bonus: Why are push-ups so hard?!

February 17, 2021

In this bonus episode, Kathryn and Kyle talk about push-ups and why they can be so darn challenging. They explain how many classes and systems assume participants have the strength they need to do this basic (yet demanding) movement. They talk about how you can progress specifically to push-ups and why it’s not your fault if you can’t do push-ups. This is a great follow-up to last week’s bonus episode on pull-ups. We hope you get some new upper body strength inspiration.

Bonus Episode 6

Building strong pull-ups

February 10, 2021

In this bonus episode Kathryn and Kyle talk about pulling strength and building up to pull-ups. They go over some of the mistakes people make, from using too little load to too much load. They talk about grip strength, eccentrics, using a TRX, a bar, and weights to progressively build up to heavier pulling. If you have been dreaming of pull-ups but you aren’t sure what your training should look like this episode will give you a bunch of new ideas.

Bonus Episode 5

Why we love deadlifts

February 2, 2021

In this bonus episode, Kathryn and Kyle talk about what deadlifts are, how people can start practicing them, and why they are so valuable. From grip strength to full body loading the deadlift is a classic strength training and powerlifting exercise. It’s the type of exercise that you can really load up, which means it’s incredible for building capacity and confidence. If you want to get excited about deadlifts and basic strength training this is the episode for you.

Bonus Episode 4

Why having a freebie is essential for sustainable business

January 20, 2021

Kathryn and Kyle talk about the free courses they have released over the years and how this content helped shape their business. Kathryn talks about why you should get started now, even if it’s not perfect. They also discuss the mindset behind releasing free content on a consistent basis, who it’s for, and why it can make a business sustainable. If you are a teacher looking for some basic marketing advice this is for you! And don’t forget to check out Mindful Strength Foundations.

Bonus Episode 3

What we look for in a great camera

January 13, 2021

Kathryn and Kyle talk about the features they look for when camera shopping. They have been through three cameras as their set-up has expanded over the years and they have learned a few things about helpful features. If you are curious about what they use and what they have used in the past this is a super practical discussion. Our weekly Bonus episodes will continue to cover quick topics from strength training to equipment.

Bonus Episode 2

Sequencing for strength on The mat and in the gym

January 6, 2021

Kathryn and Kyle break down the basics of sequencing and programming in 10-minutes. Kyle shares ideas on how to program exercises in a gym setting, while Kathryn tackles this topic from a more general mat practice perspective. They talk about how they sequence their weekly live classes, and why they typically choose full-body themes. They also discuss whether goals are helpful, and when a movement goal is appropriate.

Bonus Episode 1

Reps and Sets

December 23, 2020

This 10-minute podcast is the first in a new series that Kathryn and Kyle are doing on the basic principles of strength training. Today’s topic is reps and sets, and how learning more about reps and sets can influence strength training in the gym as well as on your mat. Join us on Wednesday’s for these quick episodes, if you have a topic request email support@mindfulstrength.ca.