Juliet Starrett: Fighting for Kids To Sit Less, Move More! Plus: Strength Training for Women
December 30, 2015
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We’re joined by Juliet Starrett, aka JStar or @MrsMobilityWod, an all-around badass athlete, businesswoman, mom and wife of Kelly Starrett.
Juliet is a lifelong athlete who rowed in high school, on the U.C. Berkeley crew team, and paddled for the U.S. Women’s Extreme Whitewater Team from 1997-2000. She’s won two World Championships and five national titles. She’s also a former full-time attorney, who is no stranger to 80-plus hour work weeks, and a mother of two girls. In 2005, Juliet along with Kelly co-founded San Francisco Crossfit, which has evolved into one of the premier Crossfit gyms in existence. She’s competed in CrossFit Games, and has also helped Kelly build and popularize Mobilitywod.com; in fact, many say that she’s the mastermind behind Kelly’s rise to fame and success.
In recent months, Juliet and Kelly have taken a stand for kids’ health with StandUpKids.org, which seeks to get stand-up desks into schools across the country and promote healthy movement, exercise and lifestyle in today’s youth with goals of combating the obesity epidemic, and instilling healthy lifestyle and diet practices.
On this show we cover:
- Movement and workouts for kids
- Workouts and Crossfit for kids, and the CandyWOD from halloween!
- Guidelines for kids doing any sort of training, strength or otherwise.
- When is it ok to get them started? How frequent? Bodyweight or weights?
- How much of a stickler should we be on form for kids? Is it important to let them just learn movement naturally?
- Top movements or exercises every kid should learn.
- Standup Kids: Fighting for children’s health and standup desks in schools
- StandUpKids.org‘s Mission: to get every public school child at a standing desk in 10 years, to combat the epidemic of sedentary lifestyles and inactivity, and to better reflect 21st century education goals.
- From Dave Epstein’s The Sports Gene – our genetic component for the desire to move
- Raising Cain
- Movement for kids as a solution to ADHD and other diseases, etc, and NOT more sitting and meds.
- Researchers are also now beginning to explore the connection between too much sitting and general inactivity and the rapid increase in ADHD. Read more here.
- Are we drugging out kids and preventing their athletic potential?
- Current problems in today’s youth
- The average U.S. student is sitting an average of 4.5 hours/day at school and (for kids ages 8-18) an additional 7 plus hours/day in front of a screen, etc… nearly 85% of their waking hours in sedentary positions.
- Sitting equated with smoking, as little as two hours continuously increases risk for heart disease, diabetes, metabolic syndrome, cancer, back and neck pain (among other orthopedic problems) and will literally shorten your life
- Tacking on regular exercise to an otherwise sedentary life doesn’t overcome the negative effects of too much sitting. create ways for children to be continually moving more throughout the day.
- More on desks: how tall, etc.
- Women’s strength training and healthy approach to body image, diet and sports performance
- Juliet’s thoughts on strength training for women, including frequency and intensity
- How she’s built and maintained a fit, strong bod for most her life
- Strength training for women and their sports performance goals
- Genetic testing: Juliett’s tried 23&Me and Athletigen, which gives information on athleticism, motivation, injury risk, etc. She learned about her ability to absorb fats (based on a certain gene expression) from a now-defunct company called GeneSolve.
- Genetic testing as a helpful tool in building the perfect diet, routine
- Her approach to nutrition and supplementing
- Keeping it real and promoting a healthy body image, and instilling healthy attitudes in her girls and today’s women
- Who is Sage Bergner and why should you care?
Strength training for women and men is pretty much the same thing. If you're looking to do a few simple exercises to increase overall strength and fitness, these are a good starting point.
The exercises that stimulate the greatest growth are going to be compound (involve more than one muscle) exercises that move the body through space. Weighted pushups are a better exercise than bench press. Follow my drift?
Hack squats. Works the quads, hamstrings and glutes. This is where you get under that sled thing that sits on your shoulders and you do squats. Safer than regular squats