Meet Your Body with Jessica Valant, MSPT

We know we should be strength training, doing cardio, walking, stretching and working on mobility. But how are we supposed to fit it all into one week? And what does a balanced workout schedule actually look like?

In this episode of Meet Your Body, physical therapist and women's health expert Jessica Valant breaks down her personal recommendations for building a weekly workout routine that supports strength, cardiovascular health, mobility and long-term wellness.

Jessica shares her favorite formula for a balanced week of exercise. More importantly, she explains how to make this framework work for YOUR body, schedule and individual needs.

You'll learn:

What the research actually recommends for weekly exercise

How to balance strength training, cardio, Pilates, mobility and recovery

Why we need to stop striving for perfection in our workouts

Why walking throughout the day counts, even when it's broken into shorter sessions

Why shorter, consistent workouts can be more sustainable than trying to fit everything into one long workout

How to adjust your exercise routine for travel, busy schedules, injuries, surgery recovery and different seasons of life

How having a workout program to follow can help you stay consistent and motivated

Jessica also shares how she's personally adapted her workout routines through multiple injuries, surgeries and life changes, and why flexibility is one of the most important parts of a sustainable exercise plan.

Whether you're just getting started, trying to find more consistency or wondering if your current routine includes everything you need, this episode will help you feel more confident about how to organize your workouts.

➡️ Sponsors

Beam Minerals - Get 20% off with code MEETYOURBODY at the ⁠⁠⁠link here⁠⁠⁠

Resources mentioned in this episode:

⚫︎ Move Challenge starts November 16th - one week of free workouts sent straight to your inbox: ⁠https://jessicavalant.com/move-challenge⁠

⚫︎ Jessica’s UNLIMITED app and free three day trial: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com/unlimited⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Podcast episode about cardio: https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000763269631⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Podcast episode about cardio: ⁠https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000763269631⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Podcast episode about exercising after surgery or injury: https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000744120966

⚫︎Watch our podcast episodes on YouTube here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@meetyourbodypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ YouTube workouts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/JessicaValantPilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Follow Jessica on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.instagram.com/jessicavalantpilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Jessica Valant Pilates app:Apple IOS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/mry5ya8r⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Google - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/yh3ty5fp⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition.
Learn more about your ad choices. Visit megaphone.fm/adchoices

What if food wasn't something you needed to control, fear or feel guilty about? What if it could simply be something that nourishes you, supports your health and brings you joy?

We've spent years being told what we should and shouldn't eat. Avoid carbs. Eat more protein. Cut out sugar. Count your calories. Follow the rules. But somewhere along the way, many of us have lost sight of what food is actually meant to do for us.

In this episode of Meet Your Body, physical therapist and Pilates teacher Jessica Valant explores how to change your relationship with food, let go of unnecessary food rules and find more freedom and enjoyment in eating.

You'll learn:

Why food is so much more than calories, macros and nutrients

How childhood experiences, diet culture and wellness trends shape our beliefs about eating

The difference between helpful nutritional guidance and rigid food rules

Why guilt, shame and labeling foods as "good" or "bad" can make eating more complicated

How to recognize hunger, fullness and satisfaction without turning them into another set of rules

Practical strategies to build a more positive relationship with food

Why knowing your own body is vital to making food choices that are best for you

Jessica shares why letting go of food rules doesn't mean giving up on nutrition or your health goals. You can prioritize protein, fiber and nourishing meals while still enjoying dessert, celebrating with family and eating foods you love.

This episode will help you begin approaching food with more curiosity, flexibility and trust so that eating becomes one more way to care for your body rather than something you have to fight against.

SPONSORS:

➡️ Get 20% off your water purifier from AquaTru with code MEETYOURBODY - ⁠⁠⁠http://www.aquatru.com⁠⁠⁠

Resources mentioned in this episode:

⚫︎ Jessica’s UNLIMITED app and free three day trial: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com/unlimited⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Jessica’s website, resources, services & more: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎Watch our podcast episodes on YouTube here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@meetyourbodypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ YouTube workouts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/JessicaValantPilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Follow Jessica on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.instagram.com/jessicavalantpilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Jessica Valant Pilates app:Apple IOS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/mry5ya8r⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Google - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/yh3ty5fp⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition.
Learn more about your ad choices. Visit megaphone.fm/adchoices

When you hear the term "mind-body exercise," you probably think of Pilates, yoga, tai chi or somatic movement. But isn't the mind involved in every type of exercise? And what if we could bring the benefits of mind-body awareness into everything we do?

In this episode of Meet Your Body, physical therapist and Pilates teacher Jessica Valant explores what mind-body exercise actually means, the science behind the mind-body connection and why she believes we should rethink how we categorize movement.

From strength training and walking to Pilates and yoga, Jessica explains how bringing more intention, awareness and connection into our workouts can change the way we experience exercise and relate to our bodies.

You'll learn:

What the fitness world means when it uses the term "mind-body exercise"

Why Pilates, yoga, tai chi and somatic movement are traditionally included in this category

What proprioception, interoception and motor learning tell us about the connection between our brains and bodies

The physical and mental health benefits associated with mind-body exercise

Why mind-body awareness doesn't have to mean slow, gentle or easy movement

How strength training, walking, running and other forms of exercise can incorporate mind-body principles

Simple ways to bring more awareness, intention and connection into your current exercise routine

You don't need to practice yoga, take a Pilates class or meditate to experience a mind-body connection. And you don't have to be perfectly mindful during every minute of exercise!

Whether you love lifting weights, walking, Pilates, running or something entirely different, this episode will help you understand how to bring more intention and connection into the movement you're already doing.

Sponsors

Beam Minerals - Get 20% off with code MEETYOURBODY at the ⁠⁠link here⁠⁠

Resources mentioned in this episode:

⚫︎ Jessica’s UNLIMITED app and free three day trial: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com/unlimited⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ How To Create a Workout Plan & Schedule: https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000760480305

⚫︎ Jessica’s website, resources, services & more: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎Watch our podcast episodes on YouTube here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@meetyourbodypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ YouTube workouts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/JessicaValantPilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Follow Jessica on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.instagram.com/jessicavalantpilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Jessica Valant Pilates app:Apple IOS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/mry5ya8r⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Google - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/yh3ty5fp⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition.
Learn more about your ad choices. Visit megaphone.fm/adchoices

It seems like everywhere we turn, there's another wellness trend promising to help us look younger, feel better, live longer or optimize our health. Full-body scans, peptides, weighted vests, skin treatments, supplements, hormone therapy—the list is endless!

But how do we decide what's actually worth doing?

In this episode of Meet Your Body, physical therapist and women's health expert Jessica Valant shares the aging and wellness trends she's currently embracing, the ones she's choosing to skip and the personal reasons behind those decisions.

At 48, with a history of breast cancer, endometriosis, multiple surgeries and changing hormones, Jessica has learned that more testing, more treatments and more wellness strategies aren't always the answer.

Jessica also explains two important things: Just because she's choosing not to do something doesn't mean it isn't beneficial for someone else. And just because she's skipping it today doesn't mean she won't reconsider in the future.

This isn't about finding the perfect anti-aging routine or convincing everyone to make the same choices. It's about learning to evaluate health trends through the lens of your own body, medical history, goals and quality of life.

If you've ever felt overwhelmed by everything you're supposedly supposed to be doing to age well, this episode is a reminder that you don't have to do it all.

Sponsors

Beam Minerals - Get 20% off with code MEETYOURBODY at the ⁠link here⁠

Resources mentioned in this episode:

⚫︎ Jessica’s UNLIMITED app and free three day trial: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com/unlimited⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Overwhelm and Health Information: https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000728219871

⚫︎ Supplements I'm Taking and Why: https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000730727240

⚫︎ Weighted Vest podcast: ⁠https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000701897928

⚫︎ My Perimenopause Journey: ⁠https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000653471907⁠

⚫︎ Jessica’s website, resources, services & more: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎Watch our podcast episodes on YouTube here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@meetyourbodypodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ YouTube workouts: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/JessicaValantPilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⚫︎ Follow Jessica on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.instagram.com/jessicavalantpilates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Jessica Valant Pilates app:Apple IOS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/mry5ya8r⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Google - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/yh3ty5fp⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition.
Learn more about your ad choices. Visit megaphone.fm/adchoices

Walking is one of the most accessible and beneficial forms of movement we have. But with all the current emphasis on strength training, lifting heavy and changing how we exercise as we age, many women are starting to wonder: Is walking actually enough?

The answer depends on what you mean by “enough" and includes nuance and specifics.

In this episode of Meet Your Body, physical therapist Jessica Valant breaks down the benefits—and limitations—of walking and explains where it fits into a well-rounded exercise routine.

You'll learn:

The proven physical and mental health benefits of walking

Whether you really need to get 10,000 steps a day

The difference between treadmill and outside walking

Whether walking can help maintain muscle and bone strength

Where walking falls short when it comes to strength, muscle, power and healthy aging

The difference between activity and structured workouts

How walking fits alongside strength training, Pilates, cardio and mobility

Jessica also explains why the question “Is walking enough?” may be the wrong question in the first place.

Walking doesn't have to do everything to be incredibly valuable.

For someone who has been sedentary, walking may be one of the best places to start. For someone focused on building muscle and strength, walking alone probably isn't enough. And for someone trying to create a sustainable exercise routine for long-term health, walking can be an important piece of the bigger picture.

If you've ever wondered whether your daily walks really “count,” how many steps you need, or if you should be doing something more, this episode will help you understand exactly what walking can do for your body—and where you may want to fill in the gaps.

Don't stop walking because someone told you it isn't enough. Understand what walking does well, keep the movement you love, and add what your body needs from there.

Sponsors:

➡️ Get 50% off and free breakfast with code meetyourbody50off - ⁠⁠⁠⁠⁠http://www.factormeals.com/meetyourbody50off

Resources mentioned in this episode:

⚫︎ Three day free trial to UNLIMITED: ⁠⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com/unlimited⁠⁠⁠⁠⁠⁠⁠

⚫︎ 20 Minute Dumbbell Workout: https://youtu.be/zRayn_kDjZw

⚫︎ Weighted Vest Podcast: ⁠⁠https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000701897928

⚫︎ Jessica’s website, resources, services & more: ⁠⁠⁠⁠⁠⁠http://www.jessicavalantpilates.com⁠⁠⁠⁠⁠⁠

⚫︎Watch our podcast episodes on YouTube here: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@meetyourbodypodcast⁠⁠⁠⁠⁠⁠

⚫︎ YouTube workouts: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/JessicaValantPilates⁠⁠⁠⁠⁠⁠

⚫︎ Follow Jessica on Instagram: ⁠⁠⁠⁠⁠⁠http://www.instagram.com/jessicavalantpilates⁠⁠⁠⁠⁠⁠Jessica Valant Pilates app:Apple IOS - ⁠⁠⁠⁠⁠⁠https://tinyurl.com/mry5ya8r⁠⁠⁠⁠⁠⁠Google - ⁠⁠⁠⁠⁠⁠https://tinyurl.com/yh3ty5fp⁠⁠⁠⁠⁠⁠

Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition.
Learn more about your ad choices. Visit megaphone.fm/adchoices