LYT

Tag: lifestyle

  • Self-Care After An Injury

    Self-Care After An Injury

    When I started college, I had no idea what a physical therapist was or what they did. Sure I’d had some injuries in high school, but nothing that required rehabilitation. It wasn’t until I started having recurring injuries in college track and began seeing multiple athletic trainers and orthopedic doctors that I finally landed myself in a physical therapy clinic…and completely changed the trajectory of my life. I love being a physical therapist. I love that I can help heal peoples’ injuries and get them back on their feet the same way a PT many years ago did for me. But one of the things I love the most is knowing how to care for myself and not feeling helpless after an injury because I’m confident in the body’s ability to heal itself through self-administered therapeutic interventions and good movement. As a result, I have less fear of when pain happens in my own body. 

     

    Over the years, I’ve found that fear secondary to pain is one of the biggest limiting factors in one’s ability to recover after an injury. This fear can include wondering whether it will end, what is causing it, how much damage there is, and if movement will make it worse. These thoughts, beliefs, and expectations are important modulators of pain and can significantly affect one’s recovery from injury. While many people consider pain to be a physical response from the body, it is actually a response from the brain with both sensory and emotional components. When the brain processes a noxious stimulus from the body (sensory input) like a sprained ligament or torn muscle, how we experience that pain is shaped and influenced by previous experiences and how we react to them (emotional input). Anxiety, fear, and hyperfocusing on one’s symptoms can increase pain, while positive expectations and emotions can decrease pain. So one of the first things I tell my patients and myself after an injury is that it’s going to be okay. The body has an amazing ability to heal itself if we just put it in the proper environment to do so.

     

    Once we develop a more positive relationship with pain after an injury, we can consider it simply information from the brain. It’s our body’s way of telling us that something we’ve been doing isn’t working for this area of our body and we need to make a change. In many cases, that change does not include stopping everything altogether. Unless a bone is broken, I rarely recommend complete rest. Let pain or an injury be your opportunity to look closely at the way you move. Some simple strategies I use include the following:

    1. Observe how you’re moving, what might not be pulling its weight, and why this area is the victim of your mechanics. 
    2. Assess the range of motion and strength of the area that is injured and compare it to the other side. Do the same thing for joints that are nearby. For example, if you’ve hurt your knee, check out the knees but also look at the hips and ankles. If you’ve hurt your lower back, examine how your hips, pelvis, and ribs are moving. There’s a good chance that the injured area is overworking for an underperforming adjacent area. 
    3. Examine how you’re holding your entire skeleton (full body posture) throughout the day and if that may be impacting the injured area as well. Taking a holistic look at an injury is not only the best approach, but also helps the brain to tune into the body in a more objective manner (less emotion) and retrain suboptimal movement patterns to reduce the chance of further injury. 

     

    Once you’ve done your self-assessment, movement is the medicine. In essence, we want to stretch what’s tight, strengthen what’s weak, mobilize what’s stiff, and stabilize what’s hypermobile. If you find issues in areas away from the injured site that are underperforming, strengthen and/or mobilize them. Doing so will help you take demand off the injured area and the body will give a big sigh of relief. If you find deficits in the area of the injury, I don’t recommend a “no pain, no gain” mantra, but let pain be the guide. Working into significant pain or discomfort is likely to irritate an injury and prolong recovery. I give my patients/clients a simple analogy to follow which I call the “stoplight rule”. Green is no pain, yellow is mild to moderate discomfort, and red is significant or wincing-type pain. A nice mix of exercises that strengthen and mobilize in the green and yellow range seems to work best. Doing only green light exercises may not adequately restore full joint range and muscle function, which can prolong recovery and even create compensatory movement patterns. Exploring into those areas of yellow light movements and exercise not only works into fuller and more pre-injury ranges of motion, but also helps the brain to understand that the body is safe, allowing healing to occur quicker. Moderation is key and more is not better. Although working with a physical therapist or highly qualified movement specialist is often recommended with more severe injuries, don’t forget that the body is a great healer in and of itself. Try it out on your own and if that doesn’t work, seek the help of a qualified professional. 

     

    On the LYT Daily, we have TONS of short videos with drills and flows addressing a variety of injuries right at your fingertips. Many of the things in these classes are what we do to heal ourselves and they work! Overcoming fear is the first step. Education is paramount. Movement is medicine. Until then, I’ll see you on the mat!

     

    Xoxo,

    Kristin

  • Work Well Series Ep. 4: The Power of Education on Well-being in the Workplace

    Work Well Series Ep. 4: The Power of Education on Well-being in the Workplace

     

    Welcome to our special Work Well Series, where we explore the importance of prioritizing employee well-being in the office!

     

    This episode uncovers the extraordinary results when a company invests in redefining success through unwavering dedication to ongoing education and development for their employees.

    Lara talks with Kevin Osterhaus, President of Graduate Hotels about his vision of empowering individuals through the hotel chain’s unique Graduate Academy program. The program offers an innovative approach to education as a benefit of being an employee, allowing all staff to pursue continuing education degrees and certifications paid for by the company. Kevin discusses the powerful impact and positive effects that providing this type of holistic support for team members,has had on the on overall well-being of employees. 

    Graduate Hotels are an unapologetically unique brand that is a collection of one-of-a-kind hotel experiences focused around the college towns that they are located. Dedicating a portion of their benefits to surround continuing education not only aligns with the brand, but offers a clearly unique and positive experience for all of their employees. 

     

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    LYT Daily/Prime – Check out and sign up for LYT Daily and LYT Prime, including our 2-week and 1-week FREE trials, here: https://lytyoga.uscreen.io/ 

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  • Work Well Series Ep. 3: Harnessing Kindness as a Business Strategy with Beekman 1802

    Work Well Series Ep. 3: Harnessing Kindness as a Business Strategy with Beekman 1802

     

     

     

    Kindness can go a long way in your personal life, but what about in your business?

    In this episode of Redefining Movement, we dive into the incredible journey of Josh Kilmer-Purcell and Brent Ridge, founders of Beekman 1802, where kindness is not just a philosophy but a way of life. 

    Listen as host Lara Heimann chats with Brent and Josh, and learn how the seed idea of kindness led to the creation of a thriving company and a holistic approach to wellness. Discover the profound physiological impact of kindness, how it affects employee satisfaction and retention, and gain insights into implementing kindness in the workplace. Join us as we explore how kindness is redefining the modern approach to wellness and success.

     

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    Today’s podcast sponsor:

    • Check out and sign up for LYT Daily and LYT Prime, including our 2-week and 1-week FREE trials, here: https://lytyoga.uscreen.io/ 

     

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  • Work Well Series Ep. 2: Revolutionizing Workplace Wellness with Wellable and Modern Health

    Work Well Series Ep. 2: Revolutionizing Workplace Wellness with Wellable and Modern Health

     

     

    In this episode of our Work Well Series, we explore two exceptional platforms that take employee benefits to the next level. Modern Health and Wellable are both innovative solutions for companies designed to enrich physical, social, and mental well-being in the workplace. 

    First, Lara speaks with Nick Patel, Founder and CEO at Wellable. Wellable’s challenge library and customizable well-being in the workplace programs emphasize the need for holistic health approaches from employers. 

    Next, Lara talks with Modern Health’s Director of Clinical Research and Scientific Affairs, Dr. Jessica Waltrous, about the platform’s comprehensive mental health offerings, providing accessible care through digital content, coaching, and therapy that employers use to benefit their workforce. 

    When thinking more about overall well-being, Wellable’s holistic look into corporate wellness and Jessica’s focus on the overwhelmingly important and often overlooked topic of mental health at work will hopefully spark more attention to the programs available to employers to ensure employee wellness. 

     

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    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

    Today’s podcast sponsor:

     •  LYT Daily/Prime – Check out and sign up for LYT Daily and LYT Prime, including our 2-week and 1-week FREE trials, here: https://lytyoga.uscreen.io/ 

     

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  • Injury Prevention: Strategies for a LYT Life

    Injury Prevention: Strategies for a LYT Life

    Injuries are a common concern in various aspects of life, whether in sports, everyday activities, or the workplace. However, many of these injuries are preventable with the right knowledge and practices. We at LYT believe that with biomechanical intelligence and a sharper connection between brain and body, we can employ injury prevention strategies and tips to minimize the risk of injury in our practice and in daily life. Most of us know that maintaining overall physical fitness, including strength, flexibility, balance, and endurance, is essential for injury prevention. But understanding your body and biomechanics is the potent ingredient for movement longevity; we want to move often, move well, and move for many decades to come. In our online LYT Daily classes and yoga teacher training, we emphasize the importance of optimal body mechanics with postural awareness to reduce the risk of strains, sprains, and other injuries so we can feel more at home in our bodies and experience joy and energy in our lives! Understanding the WHY, not just the HOW behind movement is key for injury prevention.

     

    Here are some practical tips for injury prevention:

    1) Incorporate warm-up exercises before engaging in physical activity to prepare the body for exertion and prime the brain-body connection.
    This first step gets the body online quicker and more effectively and facilitates muscle recovery, reducing the risk of strains and muscle imbalances. Our LYT RESET is an excellent way to prime the body and brain for movement and it can be performed prior to other athletics off the mat just as it is done in the blueprint of our LYT practice.
    2) Learn and practice proper techniques for specific activities, whether it’s lifting heavy objects, running, or playing sports, to help prevent overuse injuries and improve performance efficiency.

    In LYT, we emphasize postural awareness and alignment because posture is how we hold ourselves and our energy, setting the scaffolding upon which movement takes place; sound biomechanics maintain joint integrity, balanced muscle activation and leads to more movement efficiency. Excessive energy expenditure can be a root cause of muscle fatigue and/or lack of proper form. When we live with more postural awareness, we are more likely to brain map optimal movement and loading patterns that sustain us in our daily activities.

    3) Gradually increase the intensity, duration, or complexity of physical activities, allowing the body to adapt and reduce the risk of overuse injuries, such as stress fractures or tendonitis.

    It’s important to start slow and with small doses when beginning a new exercise or way of training.

    4) Prioritize varied movement that includes strength training, flexibility exercises, and mobility work.

    Movement variability is key for maintaining and improving joint range of motion and sufficient tissue pliability (fascial fitness) which promotes a more balanced body in motion.  In our LYT classes, we intentionally move in a variety of directions and throughout small and larger ranges of motion with dynamic core stability to ensure our body is more durable. This variability leads to heightened movement intelligence and fluidity, making us more adaptable on and off the mat.

    5) Include neuromuscular training exercises into your workout routine to improve proprioception, balance, and coordination.
    Exercises that include core stability, single-leg squats, balance drills, and agility drills can help enhance neuromuscular control and reduce the risk of injuries. The adaptable nervous system plays a significant role in preventing injuries through proprioceptive feedback, which is the nervous system’s ability to sense the position and movement of muscles and joints in space. Proprioceptors help maintain balance, coordination, and proper movement mechanics, reducing the risk of falls and traumatic injuries. The nervous system also regulates muscle activation and coordination, ensuring proper muscle firing sequences and joint stabilization during movements, which can prevent overuse injuries and improve biomechanics. Rapid reflex responses initiated by the nervous system can protect against injury by quickly stabilizing joints or adjusting body positioning in response to unexpected stimuli or sudden changes in movement. Fun fact: The core muscles are rich in proprioceptors! The core muscles, which include muscles such as the transversus abdominis, multifidus, pelvic floor muscles, deep muscles of the spine and scapulae, are responsible for providing stability and support to the spine and pelvis. These muscles are engaged in maintaining proper posture, stabilizing the spine during movement, and transferring forces between the upper and lower body. There are more proprioceptors in the core postural muscles compared to other muscles in the body for stability requirements, fine motor control, protection of vital organs, and overall functional performance. The core muscles are engaged to provide stability to the spine and pelvis, especially during dynamic movements and weight-bearing activities. The higher demand for stability necessitates a greater concentration of proprioceptors to provide accurate feedback to the brain about changes in position and movement. The core muscles require precise coordination and control to maintain proper alignment and stability so the presence of a larger number of proprioceptors allow for more refined motor control, enabling the core muscles to respond quickly and efficiently to changes in posture and movement. Because the core region houses vital organs such as the spine, spinal cord, and internal organs, the presence of a dense network of proprioceptors in the core muscles helps to protect these structures by providing early warning signals in response to potentially harmful movements or positions. The core muscles are involved in virtually every movement performed by the body, from simple tasks like bending and lifting to complex athletic movements. The abundance of proprioceptors in these muscles ensures that the body maintains proper alignment and stability during a wide range of activities, reducing the risk of injury and improving overall performance. And that is why we believe that MORE CORE is the answer!


    Injury prevention is a multifaceted endeavor that requires a combination of education, awareness, proactive measures, and responsible behavior. By implementing the principles and practical tips on which we educate and implement in our LYT Daily online platform, individuals can significantly reduce their risk of injuries and enjoy a safer and healthier lifestyle. From a physical therapist’s perspective, think of your daily movement practice as prehab, preparing and conditioning you to avoid injuries and rehab. Prevention is always better than cure and investing in injury prevention measures can yield long-term benefits for overall well-being and quality of life. You deserve it! Check out our Start Here series on the online platform if you are newer to movement or LYT, or simply want a movement tune-up with education. Finally, remember to listen to your body and seek guidance from qualified professionals when needed for long-term injury prevention.

     

     


    – References for further reading
    1. “Effects of warm-up exercises on physical performance: A systematic review with meta-analysis” by Fradkin et al. (2010). This study found that incorporating warm-up exercises before physical activity can enhance performance and reduce the risk of injury.

    2. “The association between technique factors and injury incidence in recreational runners” by Nielsen et al. (2014). This study highlights the importance of proper running technique in preventing injuries among recreational runners.

    3.  “The role of training volume and intensity in injury causation” by Hreljac (2004). This study suggests that gradual progression of training volume and intensity can help reduce the risk of overuse injuries in athletes.

    4.  “The effects of cross-training on fitness and injury in women” by Hilyer et al. (2012). This study demonstrates that cross-training can improve fitness levels and reduce the risk of injuries in women participating in various sports activities.

    5.”Strength training for injury prevention in adults: A systematic review” by Lauersen et al. (2018). This systematic review concludes that strength training programs can effectively reduce the risk of sports-related injuries in adults.

    6. “The Effects of Core Stability Training on Balance and Proprioception in Female Volleyball Players”**
      – Authors: Saad M. Alsaif, Osama Abdelraouf, Tarek M. Abdelkafy, and Shae McGuire
      – Published in: Journal of Physical Therapy Science, 2015
     This study investigates the impact of core stability training on balance and proprioception in female volleyball players. The findings suggest that core stability training significantly improves both balance and proprioception, which are essential for injury prevention and performance enhancement in athletes.

    7. “Core Stability Training for Injury Prevention”**
      – Authors: Willson JD, Dougherty CP, Ireland ML, and Davis IM
      – Published in: Sports Health: A Multidisciplinary Approach, 2005
      This review article examines the role of core stability training in injury prevention among athletes. It discusses how core stability exercises can enhance proprioception and neuromuscular control, leading to reduced injury risk in various sports and activities.

    8. “The Relationship between Core Stability and Performance in Division I Football Players”**
      – Authors: Okada T, Huxel KC, and Nesser TW
      – Published in: Journal of Strength and Conditioning Research, 2011
      This study explores the relationship between core stability and athletic performance in Division I football players. It highlights the importance of core stability training in improving proprioception, reducing injury incidence, and enhancing functional performance on the field.

    9.  “Effects of Core Stability Training on Knee Pain and Proprioception in Female Athletes with Patellofemoral Pain Syndrome”**
      – Authors: Lee JH, Cynn HS, Yoon TL, and Choi SA
      – Published in: Journal of Physical Therapy Science, 2016
      This research investigates the effects of core stability training on knee pain and proprioception in female athletes with patellofemoral pain syndrome (PFPS). The study demonstrates that core stability exercises contribute to improved proprioception and reduced knee pain, thereby aiding in injury prevention and rehabilitation.

    10. “Effects of Core Stability Training on Lower Limb Kinematics and Vertical Jump Performance in Healthy Individuals”**
      – Authors: Behm DG, Drinkwater EJ, Willardson JM, and Cowley PM
      – Published in: The Journal of Sports Medicine and Physical Fitness, 2010
      This study assesses the effects of core stability training on lower limb kinematics and vertical jump performance in healthy individuals. It highlights how core stability exercises can enhance proprioceptive feedback, optimize movement patterns, and mitigate the risk of lower limb injuries during athletic activities.

  • Work Well Series Ep. 1: Enhancing Employee Well-being and Redefining Corporate Culture

    Work Well Series Ep. 1: Enhancing Employee Well-being and Redefining Corporate Culture

     

     

     

    In this introduction to the series, we touch on the world of corporate wellness, why it’s become such a buzzword, and why it’s time to redefine what it means to work well.

    Join our hosts, Lara Heimann and Kristin Williams, as they discuss the alarming statistics surrounding employee dissatisfaction and the negative impact it has on productivity, and employee’s personal well-being. They explore the concept of “working well” beyond physical fitness and delve into the need for holistic wellness practices in the corporate space. 

    With informative interviews from key players in the space, they will cover topics such as physical health, mental well-being, social dynamics, company culture, and prevention-focused health education. Discover how fostering a work environment that values employee health and happiness can lead to increased productivity, improved morale, and a thriving workforce. Get ready to redefine movement and learn how to create a company culture that promotes the well-being of both employees and employers.

     

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

    Today’s podcast sponsor:

    • LYT Daily/Prime – Check out and sign up for LYT Daily and LYT Prime, including our 2-week and 1-week FREE trials, here: https://lytyoga.uscreen.io/ 

     

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  • Tips for Replenishing and Recovering

    Tips for Replenishing and Recovering

    Have you ever felt drained and/or stressed and assumed that hanging out on the couch was the only way to fully recover?

     

    While genuine rest is essential for a balanced nervous system, it’s important to explore a variety of strategies for promoting a harmonious balance between mind and body. To experience the benefits of replenishing your metaphorical cup and recovering well from daily stressors, include some of these tips and see what works best for you!


    1) Embrace Regular Exercise
    We know that movement is medicine so stay moving by engaging in physical activities that resonate with you. Whether it’s yoga, jogging, or weight training, regular exercise not only enhances physical health but also boosts mood, reduces stress, and contributes to overall well-being. Moving your body in various ways with varying intensities provides numerous benefits for all systems in the body, which are all tied to maintaining our energetic resources. For the cardiovascular system, exercise enhances heart health, improves circulation, and lowers the risk of heart disease. Muscular and skeletal systems benefit from increased strength, flexibility, and bone density. The respiratory system improves with enhanced lung capacity and efficiency. Moving your body promotes mental well-being by releasing endorphins, reducing stress, and improving cognitive function. The brain loves movement! Not only does physical activity promote increased gray matter volume and improved connectivity between different brain regions, but it is also linked to neuroplasticity, the brain’s ability to reorganize and adapt. Could anything seem more replenishing and recovering than an adaptive brain?! (You can find more about brain benefits in the blog post “The Crucial Role of Challenges for Brain and Body”). Overall, regular exercise contributes to a holistic health approach, refilling your metaphorical cup by fostering physical, mental, and emotional well-being.

    2) Deep Breathing and Mindfulness
    The journey towards replenishment needs to include deep breathing exercises and mindfulness but you don’t necessarily need to implement these practices while sitting or in complete stillness. I love to practice mindful walking, paying attention to each step and feeling the ground beneath my feet as I observe the movement in my body. Practicing LYT is my favorite way to cultivate breathing and mindfulness during the core-focused creative movement; you know that you are not making a to-do list during one of our LYT Daily classes! I feel that LYT is the magical elixir that both energizes and calms my nervous system, providing the perfect recalibration and recovery. Some other ways to practice mindfulness include breath awareness where you focus on your breath, observing its rhythm and sensations, anchoring your attention to the present moment. You can conduct a body scan where you systematically bring attention to different parts of your body, noticing sensations without judgment. Following a guided meditation that leads you through breathing techniques like diaphragmatic breathing or box breathing can also hone your focus and stimulate the parasympathetic nervous system, fostering a sense of tranquility and balance. Ultimately, mindfulness is the practice of bringing one’s attention to the present moment, cultivating awareness without judgment. It involves focusing on thoughts, feelings, and sensations in the current experience, whether you are sitting or sweating with movement.

     

    3) Prioritize Quality Sleep
    Getting good ZZZZZ’s is a cornerstone of recovery, and we should aim for 7-9 hours of uninterrupted, quality sleep each night. Establish a relaxing pre-sleep routine, create a comfortable sleep environment, and avoid stimulants before bedtime to optimize your sleep cycle. For the ultimate calming pre-sleep routine, disconnect from electronic devices at least 30 minutes before bedtime which minimizes exposure to stimulating blue light, promoting better sleep and nervous system recovery. And remember that moving your body during the day prepares your body for a restful night of replenishing sleep! Our circadian pacemaker that guides our internal clock of sleep-wake cycles and various physiological processes is optimized with regular physical activity.

     

    4) Nature Connection
    Have you ever felt that big AHHHHH and exhale when you spend time in nature? Whether it’s a walk in the park or a hike in the woods, nature has a soothing effect that can positively impact your mental well-being and restore your energy. Nature has a profound impact on resetting the nervous system as natural environments have been linked to lower levels of cortisol, a stress hormone; the tranquility of nature helps decrease the production of these stress-related chemicals in the body. Nature promotes involuntary attention, allowing the brain’s directed attention (used for tasks) to rest. This “soft fascination” helps restore cognitive resources. Natural settings often induce a state of relaxation, activating the parasympathetic nervous system, counteracting the effects of chronic stress. The sensory richness of nature encourages mindfulness and being present. This shift away from rumination about the past or worries about the future contributes to mental well-being. Exposure to nature has also been associated with improved mood and reduced symptoms of anxiety and depression. The beauty and serenity of natural surroundings contribute to positive emotions. Being in natural environments aligns with our evolutionary history, promoting a sense of well-being because of our evolved innate connection with nature. In other words, nature brings us home, and like feeling at home in our body, nature can bring a feeling of safety and security that resets our nervous system. Maximize this benefit by leaving your devices behind; taking a digital detox can help reduce mental fatigue and support your overall well-being.

     

    5) Manual Therapies for Release

    Touch can be an overlooked and under appreciated tool for therapeutic wellness. At a physiological level, massage and fascial therapy can contribute to replenishing and promoting recovery by increasing blood flow to the targeted muscles and tissues and this enhanced circulation helps deliver more oxygen and nutrients to the cells, promoting healing and recovery. Massage can also release the perception of tension in muscles, promoting relaxation while additionally triggering the release of endorphins, the body’s natural painkillers and mood elevators. Both massage and fascial therapy support replenishment and recovery by improving blood circulation, promoting muscle relaxation, releasing endorphins, facilitating lymphatic drainage, reducing stress, and enhancing joint mobility. While receiving bodywork can be incredible therapy for mind and body, you can also benefit from self-massage and fascial mobilization techniques by using props like blocks, bolsters, balls, towels, rollers, and your own hands! Soft tissue work is one of my favorite ways to reinvigorate and refresh my brain-body connection and I often include the use of these props and mobilizations in my classes. In the Soothe Series on the LYT Daily, I also demonstrate Emotional Freedom Techniques (EFT), where light tapping on specific acupressure points of the body alleviates stress and promote relaxation. The tapping can soothe the nervous system, inviting a relaxation response to recover from stress.

    These replenishing tips are my personal potpourri of targeted strategies for creating a supportive environment for recovering in the nervous system. In different ways, they foster a sense of calm empowerment and generate varied pathways to find home.

  • 708. Focusing on Root Causes through Functional Medicine with Karin Reiter of Nutritious & Delicious

    708. Focusing on Root Causes through Functional Medicine with Karin Reiter of Nutritious & Delicious

     

     

    Karin Reiter, Founder of Nutritious & Delicious, transitioned from a career in law and finance after being diagnosed with Epstein Barr at a young age.

    When she discovered that standard medical approaches weren’t making her feel better, she decided to study functional medicine and nutrition.

    Karin learned firsthand the importance of identifying root causes and how addressing them holistically can lead to recovery and better health. The episode dives into the impact of mold toxicity, the crucial role of gut health, and the systemic effects of conditions like fatigue, autoimmunity, and hormonal imbalances. 

    Karin offers online workshops, educational resources, and annual retreats to help more people access functional medicine strategies. Her website is a testament to her belief that the information should be available to everyone.

     

    In this episode, you will learn the following:

    • Address root causes and create a personal plan using functional medicine to heal the whole body. 
    • How to identify potential mold exposure, the importance of environmental awareness, and the necessity of adequate ventilation in the home. 
    • Maintaining good gut health and understanding that negative impacts on this can come from many sources.

     

    Guest Resources:

     

    Connect with Lara Heimann, The Redefining Movement Podcast, and LYT Daily:

     

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