Movement is Medicine with Francesca McKenzie
Tired of the same injuries coming back? Kinesiologist Francesca McKenzie explains why movement is medicine and how to finally heal, on this episode of Get Sculpted.
If you've been told to rest, avoid squats, or just "take it easy" after an injury, and you're still in pain, this episode is going to reframe everything you thought you knew about movement and healing. Because what Francesca McKenzie has lived through, coached through, and built her entire career around is proof that your pain is not random, your weakness is not permanent, and the answer is almost never to stop moving.
Francesca is a registered kinesiologist with over 20 years in the fitness industry, a national-level figure competitor, a former varsity athlete, and the founder of FITFX Training, a method born from her own experience navigating injury, burnout, and a fitness industry full of cookie-cutter protocols that never quite got to the root of the problem. She now works virtually with clients worldwide, including as Get Sculpted's in-house movement specialist, helping women rebuild their bodies from the inside out. This conversation is smart, practical, and genuinely eye-opening. If you've ever felt like your body was working against you, it was made for you.
Here's what we cover:
How Francesca went from working at McDonald's as a teen, approaching 200 lbs, to competing at the national level in figure, and what she learned along the way about what works
Why the zero-carb, grind-it-out approach to fat loss and bodybuilding left her shredded, yes, but also injured, depleted, and back to square one, and the shift that changed everything
What "movement is medicine" means, and how resistance training can treat everything from blood sugar issues to chronic back pain when the approach is strategic and tailored
Why so many women get the same injury over and over again, and the missing piece that most physios, chiropractors, and trainers never check
The truth about orthotics: when they help, when they become a crutch, and why strengthening the full kinetic chain is almost always the better long-term answer
What the Postural Restoration Institute taught Francesca about breathing, movement patterns, and why some muscles are overworking while others are completely asleep
How virtual form assessments work, and why having a trained eye evaluate how you move can change your results faster than any new program or protocol
What to ask a practitioner before you trust them with your body, and the red flags that tell you it's time to find someone else
Why strength training is not the thing you do instead of rehab, it is the rehab, and what it looks like to bridge that gap for real
This episode is for the woman who's been told her body has limits she has to accept. It's for the woman who keeps getting injured and doesn't know why. It's for anyone who's been in and out of physio, tried the protocols, and is still not pain-free, and who's ready to learn what's missing.
"Your pain is not random. Your weakness is not permanent. Movement is medicine." — Francesca McKenzie
Ready to train smarter, move better, and finally stop cycling through the same injuries? Coaches Marilynn, Tijana, and Jordanna, plus our in-house movement specialist Francesca, personally review every application and will meet you exactly where you are. Fill out the form at getsculpted.ca/contact or DM us on Instagram @getsculpted.ca. And if this one resonated, subscribe, because there is a lot more where this came from.
Meet Francesca McKenzie
Francesca is a Registered Kinesiologist and Personal Trainer with over 20 years of experience in the fitness industry. Her personal struggles and experiences with ongoing athletic injuries and body composition challenges inspired her to help others achieve their fitness, health, and movement goals. She holds an honours degree in Kinesiology and Health Science from York University, and has completed extensive training in postural restoration, assessments, injury prevention/rehabilitation, and disability management/return-to-work planning. From gyms to clinical settings, Francesca has worked with clients across a spectrum of abilities, focusing on personal training, injury management, and strength and conditioning. Francesca focuses on a holistic approach to designing an exercise prescription that suits you best, taking into account your current lifestyle, chronic conditions, injuries, and habits, and your readiness, believing that there is always a way to progress, move better, and maintain healthy habits. She now resides in Norway with her husband and is pursuing a new degree in physiotherapy.
Connect with Francesca McKenzie
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to gain muscle and lose belly fat, improve their metabolism, and create real results using science-based fat loss strategies and practical coaching.
We go beyond quick fixes and fad diets to give you sustainable fat loss, strength training for weight loss, and fitness tips for women who want results without burning out. You’ll learn how lifting weights supports fat loss, how to train smarter instead of longer, and how to build habits that fit your lifestyle. Think less about guessing, more about clarity, and about progress you can maintain.
Whether you’re getting started or focused on building muscle after 30, this podcast gives women the tools to lose fat, gain muscle, and feel stronger, without relying on endless cardio or restrictive plans. We emphasize fat loss without cardio extremes, so you can train with confidence and consistency.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness professionals with over 20 years of combined experience and 1,000+ client transformations. With a strong focus on helping women 30 and older, we specialize in strength training, improving metabolism, and weight training for sustainable, realistic weight loss.
We’ll cover questions like:
Can you build muscle and lose belly fat at the same time?
How does strength training support weight loss?
What’s the best way to lose fat without losing muscle?
What’s the best way to lose fat without relying on cardio?
How can lifting weights improve my metabolism?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
If you’ve been searching for sustainable fat loss, women’s nutrition, and weight training that actually works, you’re in the right place. Join us every week for practical guidance, honest conversations, and tools to sculpt a stronger body and a more confident life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Tijana [00:00:42 - 00:01:12]: [00:00:42] She took me through my first two competition preps and really helped me build that foundation. [00:00:47] So I always say this, but selfishly, I like having these conversations because I get a lot out of it, but I also know everyone's going to get a lot out of it, so I'm really happy about it. [00:00:54] And. [00:00:55] And the great thing about Francesca is she's not just the kind of trainer or coach that just is going to throw random exercises your way. [00:01:00] So she's going to look at how you move, why you're doing the movement, and she's also not afraid to challenge the conventional thinking in a lot of aspects. [00:01:07] So I'm excited about it. [00:01:09] And Francesca, welcome and tell us about you a little bit.
Francesca’s Journey into Kinesiology and Training
Francesca McKenzie [00:01:13 - 00:02:01]: [00:01:13] Thank you so much for having me, guys. [00:01:14] Like, this is so nice to, you know, be on this end of Get Sculpted, because usually the end of kind of behind the scenes in a way. [00:01:22] Thank you for that lovely intro. [00:01:23] As you said, I've been in the industry for, I think I'm going like 20 to 23 years. [00:01:28] Started off as a personal trainer and went to a registered kinesiologist with the college in Ontario. [00:01:36] And then when I just around Covid time, I started FITFX training. [00:01:42] And I started that because through my own history with injuries and weight loss and movement, I found that a lot of the plans or approaches were quite cookie cutter. [00:01:55] So when you think about when you go to the doctor to get a prescription, exercise should be the same way.Francesca McKenzie [00:02:02 - 00:02:31]: [00:02:02] It should be tailored exactly to you and your lifestyle. [00:02:05] And then that's where FITFX training was developed and born. [00:02:09] So I'm doing a lot of clients online. [00:02:11] I see some clients in person. [00:02:12] I've got like my home studio here. [00:02:15] It's been a blast. [00:02:16] And then also getting to work with the clients of Get Sculpted, because just witnessing all of the ladies in their weightlifting journey, where they're overcoming injury and getting stronger. [00:02:29] It's just been a pleasure to witness.
Francesca McKenzie [00:02:31 - 00:02:32]: [00:02:31] It's awesome.
Tijana [00:02:32 - 00:02:45]: [00:02:32] Well, they get tons of value out of it and they'll be the first to say that. [00:02:35] Just want to highlight for our listeners as well that we met in Canada, you now live in Norway and we see clients worldwide. [00:02:40] So this is all virtual. [00:02:42] And like you said, you work with clients virtually as well for a lot of your practice.
Francesca McKenzie [00:02:45 - 00:03:06]: [00:02:45] Been in Norway for four and a half years now. [00:02:48] It's kind of wild. [00:02:49] Started doing online stuff around Covid, just like every other trainer or practitioner. [00:02:54] I think how technology has evolved, it's been really great to be able to still have like such personal connections and contacts and updates that you can have with my clients and your clients. [00:03:05] It's been awesome.
Evolution of the Fitness Industry & Technology Influence
Jordanna [00:03:06 - 00:03:15]: [00:03:06] I love that. [00:03:07] And Francesca, you've been in the industry so long, besides the technology piece changing, like, what have you also noticed evolving over time?Francesca McKenzie [00:03:16 - 00:03:48]: [00:03:16] There's a lot that has evolved in the fitness industry, I think just the delivery of services. [00:03:24] So I know we already kind of touched on technology, but I think that's been the biggest contribution in the fitness industry, in the fitness space, where it's more accessible now. [00:03:35] You know, even if you didn't know where to start or what to do, a lot of people will go to Google and go to YouTube. [00:03:42] But even with that, it's still not again, the prescription or the approach that most people should be following.
Marilynn [00:03:48 - 00:03:48]: [00:03:48] Right.
Francesca McKenzie [00:03:48 - 00:04:20]: [00:03:48] But now with, you know, apps and we can deliver programming right to the client's phone. [00:03:54] We're all on our phones already anyways. [00:03:56] I think that has been like one of the biggest game changers to the fitness space. [00:04:02] You know, wearable technology, you can integrate it into your phone and your apps and softwares and see all of your data in one place. [00:04:09] That's, I think, been the biggest contribution to fitness so far. [00:04:14] And we're going to only see it evolve even further with the development of artificial intelligence and chatgpt and whatnot.
Francesca's Personal Transformation & Experience in Bodybuilding
Jordanna [00:04:21 - 00:04:39]: [00:04:21] So true. [00:04:22] And what makes a lot of coaches really special is that they have their own story of why fitness and health and coaching is so important to them. [00:04:31] And you've gone through your own transformation and a number of different iterations in your health and fitness journey. [00:04:37] Can you share with us a few of those elements?Francesca McKenzie [00:04:40 - 00:05:00]: [00:04:40] Yeah. [00:04:40] So I've done everything. [00:04:43] I've literally been through everything. [00:04:45] So I think maybe go back to when I was a teenager. [00:04:49] I was like working fast food at McDonald's and I played sports, but I Wasn't training. [00:04:54] You know how there's be like a little bit of a difference. [00:04:56] So my weight was creeping up. [00:04:58] I was approaching 200lbs
Francesca McKenzie [00:05:01 - 00:05:44]: [00:05:01] And one day I was just kind of like fed up and ready to take charge. [00:05:06] I had like the straw that broke the camel's back moment in a change room when the clothes didn't fit. [00:05:12] So that was like my aha moment to kind of get the ball rolling. [00:05:17] And I was already one year into my kinesiology degree at that time at York University. [00:05:23] So it was from that moment that I started, well, have all of this information and resources available to me, let me implement them. [00:05:31] So I started using scientific and evidence based approaches to my own weight loss being consistent with my steps. [00:05:40] Resistance training. [00:05:41] I really started to get into resistance training in my second and third year university.
Francesca McKenzie [00:05:45 - 00:06:19]: [00:05:45] And then it was when I was at the university still. [00:05:51] There was this guy that I was dating and he really introduced me into like the big boy weights we'll kind of call it, because I was in the women's gym space. [00:06:02] He happens to be at the same gym as me, Premier Fitness for those that remember. [00:06:06] And I hung out in the women's only section. [00:06:09] But he's like, oh, I go to that gym too. [00:06:10] I actually work there. [00:06:12] Train with me over here. [00:06:13] But then that kind of meant crossing into the dark side and the dark side, new territory.
Francesca McKenzie [00:06:19 - 00:06:44]: [00:06:19] New territory. [00:06:21] All the big bulky guys are making noises as they're lifting and stuff. [00:06:25] Pretty intimidating. [00:06:27] But you know, he kind of took me under his wing. [00:06:29] And then I got into like barbell squats and hip thrusts and loved it. [00:06:33] And my weight loss was surely coming down. [00:06:36] I went from like 1:92 to about 1:45. [00:06:41] I don't remember the length it took, but it was steady.
Francesca McKenzie [00:06:44 - 00:07:21]: [00:06:44] And then I guess we'll call that chapter one. [00:06:48] Chapter two was me venturing into the bodybuilding space. [00:06:52] He talked me into doing my first competition and it was a blast. [00:06:58] But I kind of went about it the wrong way. [00:07:00] It was like zero carbs. [00:07:02] The approach back then again, as you're new to the industry, it's not always the most efficient, but it definitely got the job done, you know. [00:07:09] But I was struggling, you know, I was cranky, low energy because I wasn't eating any carbs, but I was shredded. [00:07:16] And I actually won first place for my first competition.
Francesca McKenzie [00:07:21 - 00:07:50]: [00:07:21] I was pretty stoked. [00:07:22] That was awesome. [00:07:23] But then immediately after that I was like, I'm just gonna eat everything and pretend that didn't happen. [00:07:28] Of course, because I wasn't eating any carbs gained it all back, right? [00:07:32] Not everything, but I definitely gained enough weight back. [00:07:35] But then it kind of spurred me to want to do another competition again. [00:07:40] So did the second competition, then the third, fourth, fifth. [00:07:43] I had a coach at one point shout out Team T Rex. [00:07:47] Then I worked my way all the way to national level.
Francesca McKenzie [00:07:51 - 00:08:36]: [00:07:51] I didn't place and that was fine for me. [00:07:53] I thought it was just enough of an achievement that I could compete at a figure category, national level. [00:07:59] That was all great. [00:08:00] And I just didn't have the desire to go forward because with all of the volume through the bodybuilding, it started to creep up on me. [00:08:11] My back was always achy. [00:08:12] I had torn some muscles, my neck, my shoulder. [00:08:16] All of these injuries started creeping up even more so and even the ones that I had and kind of dismissed back in my varsity athlete days. [00:08:25] So the extra volume and the extra bodybuilding and the extra training and the no recovery whatsoever, definitely I started to pay the price for was Chapter three.
Francesca McKenzie [00:08:37 - 00:09:38]: [00:08:37] After that, I had started working downtown with Tiana and I started really kind of getting into just being more interested in how the body moves and there are corrective exercises and things that I can do to kind of make me move better and get stronger and rehab it. [00:08:55] Because I had seen at that point, I don't know, however many physios Cairos, and nothing was really sticking. [00:09:02] It was kind of helping, but not really sticking. [00:09:06] And the idea of FITFX training was in the back of my mind at that time, but it just kind of was brewing still. [00:09:12] And then again, further along in my career, I had met a kinesiologist and he said, you should write the board examination. [00:09:20] So I did. [00:09:21] It just kind of opened a new perspective of the new clients and patients that I was working with. [00:09:29] You know, a lot of them had recent knee surgeries or they had severe back pain or shoulder this and da, da, da, da.
Integrating Rehabilitation and Strength Training
Francesca McKenzie [00:09:38 - 00:10:35]: [00:09:38] And there exists a whole bunch of protocols where a kinesiologist or a physio can use this to treat their patients and you do it in a graduated fashion. [00:09:49] But I realized that there was kind of a gap in the rehabilitative and fitness space that they can be one and the same. [00:09:59] We can use resistance training as rehab, you know what I mean? [00:10:05] So I really believe that movement can be medicine where we can use the best of both worlds to fix back pain or address feet issues and shoulders and run faster and bend better and deadlifts and so forth. [00:10:22] You know, I'm so thankful for the journey that I had because it really made me Appreciate that really good movement comes from having both worlds integrated together into your training program.The Value of Individualized & Integrated Approaches
Marilynn [00:10:36 - 00:11:03]: [00:10:36] I love that so much, Francesca, because, well, first of all, we love you and we love this approach you take. [00:10:41] One of the many reasons we're so grateful that we have you as part of our team. [00:10:44] But I can just speak from personal experience. [00:10:46] My story was similar to yours with, you know, bodybuilding and all that. [00:10:49] And I was injured. [00:10:50] And it's so interesting because I had medical professionals say to me, no more resistance training. [00:10:56] In fact, I had someone say to me, you should never squat again in your life. [00:10:59] And as someone at that point who didn't have the experience I do now.Marilynn [00:11:03 - 00:11:22]: [00:11:03] I mean, you go to these professionals and you trust them. [00:11:06] And I was like, oh, my God, I'm never gonna be able to squat again. [00:11:09] And I just love the messaging because that's what a lot of women come to us thinking, that it's one or the other, like, if I'm injured, I can't do this. [00:11:17] So do you feel like your journey has changed the way you view pain and movement? [00:11:21] Like your chapters are incredible?
Francesca McKenzie [00:11:23 - 00:11:43]: [00:11:23] Absolutely. [00:11:23] Because case in point with whoever told you to never squat again. [00:11:27] Like, you sit on a toilet and stand up, you sit in the car and stand up, you sit at the desk and stand up. [00:11:32] So it's kind of bodacious to be like, yes, never squat again. [00:11:37] So the whole philosophy is that, like, why not teach the person to be able to move again and then some.
Marilynn [00:11:43 - 00:11:44]: [00:11:43] Yes.
Francesca McKenzie [00:11:44 - 00:12:05]: [00:11:44] That they can overcome whatever injury or situation that they're dealing with. [00:11:49] Now, this is obviously case dependent. [00:11:51] You would paint everybody with the same brush. [00:11:53] But then again, that's where the tailored approach comes in. [00:11:57] That's where a detailed health history comes in. [00:12:00] That way we know exactly what exercises and where to start you and how to progress you.
Marilynn [00:12:06 - 00:12:18]: [00:12:06] I love that so much. [00:12:07] Yeah, because our bodies were made to move. [00:12:09] It's very deflating and very discouraging and depressing. [00:12:12] Sometimes when people come to us and say, like, I was told never to do this again. [00:12:16] So you're basically giving them that quality of life back.
Movement is Medicine Philosophy
Tijana [00:12:19 - 00:12:41]: [00:12:19] That's why I think this is so valuable, this whole conversation. [00:12:21] I'm so excited about it. [00:12:22] Because, Francesca, one of the things I love that you said and that you practice with is that it is integrated. [00:12:27] I think a lot of people lean on, especially with injury. [00:12:30] I think they almost identify with that. [00:12:31] They're like, I'm the person with the bad back and the bad knees. [00:12:33] And then they go to these physios and other professionals who they get Very comfortable working in that capacity. [00:12:38] And they're like, if I just stick to the physio exercises, but nothing beyond that.Tijana [00:12:41 - 00:13:09]: [00:12:41] And I think you do a great job of, like, bridging the gap of like. [00:12:44] But it's not this or that, it's this and that. [00:12:47] And it's also like, you know, the physio and that kind of thing, the physical therapy or whatever, it'll take you from maybe a place of like, I can't move and I'm out of pain. [00:12:55] But then what happens to keep yourself out of pain? [00:12:57] So I want to come back to what you said, too, which is kind of the really important phrase here that we're touching on, which is movement is medicine. [00:13:04] And I know you, you kind of live by that. [00:13:06] So, like, I guess let's unpack a little bit more of, like, what that means.
Francesca McKenzie [00:13:10 - 00:13:32]: [00:13:10] So it kind of means just as it sounds, where we go to the doctor for all sorts of prescriptions, right? [00:13:20] Maybe type 2 diabetes or cholesterol or, you know, we go to a chiral for our back. [00:13:27] Movement can treat all of these things as long as the approach is strategic.
Tijana [00:13:32 - 00:13:33]: [00:13:32] Right.
Francesca McKenzie [00:13:33 - 00:14:22]: [00:13:33] And as long as it suits you and what your needs are. [00:13:37] Again, the same way when you go to the doctor or physio or chiro, they have to assess you first. [00:13:42] They have to figure out, okay, well, what's the problem? [00:13:44] Your blood sugars are too high, or, okay, you had a disc herniation. [00:13:49] But again, movement can be medicine and do the exact same thing. [00:13:54] Whereas with blood sugars, we know that, you know, if you are resistance training, just the simple contraction of your muscles makes them more sensitive to absorb and use extra glucose in the bloodstream. [00:14:08] So that is a one way in which type 2 diabetics, you know, they can control their blood sugar, right? [00:14:14] Movement is treating the ailment here. [00:14:18] And then same thing with back pain. [00:14:20] Instead of, you know, maybe getting an adjustment.
Francesca McKenzie [00:14:22 - 00:15:08]: [00:14:22] Again, I'm speaking kind of generally, I'm not a Cairo, but going for a walk, you know, just a simple act of the joints moving, lubricating themselves, again, can make or reduce back pain or make it less stiff. [00:14:36] And cat, camel, and there's other exercises out there. [00:14:40] Movement can be really the vehicle to treat so many ailments. [00:14:48] And it's kind of a shame that we're still kind of advocating for this. [00:14:53] I know doctors and there are people in this space that'll say, yeah, you need to move more. [00:14:58] But then that's it. [00:14:59] That's all that they kind of get. [00:15:01] And there needs to be More advocacy towards, okay, for example, kinesiologists.
Francesca McKenzie [00:15:08 - 00:15:33]: [00:15:08] Right. [00:15:09] Where we are the champions, so to speak, of exercise prescription and movement. [00:15:16] So there needs to be, again, just an increased presence of other registered kinesiologists or other people who at least have the same mindset to help people who know that they need to move more, but exactly what that person should be doing.
The Importance of Collaboration in Healthcare
Jordanna [00:15:34 - 00:16:15]: [00:15:34] I wish it was more collaborative, don't you? [00:15:36] Like, the whole system, it's so disjointed, and it leaves the individual searching for that support. [00:15:43] Kind of like wandering around in the dark, being like, do I do this? [00:15:47] Do I do this? [00:15:47] Well, they told me the hierarchy of, like, listening just to the doctor and all respect to the doctor. [00:15:52] Love the doctors. [00:15:53] Thank you. [00:15:53] Thank you for everything you do. [00:15:55] But if they're the ones saying, like, oh, just move more, that's kind of keeping it too generic, as opposed to, like, if there was partners in the medicine, it's like, hey, I want you to go see this kinesiologist or this coach, or maybe not even specifically, but, like, you need to be doing strength training. [00:16:12] This is what it looks like. [00:16:13] Find this type of person to help you.Jordanna [00:16:15 - 00:16:20]: [00:16:15] I wish we were kind of moving towards that, like, Lane, you know what I mean? [00:16:19] It was more collaborative.
Francesca McKenzie [00:16:21 - 00:16:51]: [00:16:21] Yeah. [00:16:21] And I think people have definitely tried. [00:16:24] Yeah, there does exist some multidisciplinary spaces, maybe some private clinics, but they might be hard to find where you can have, you know, all of the practitioners and treatments available in the same roof. [00:16:40] But, yeah, I think, unfortunately, collaboration is not limited, but we could definitely do better to service the client or the patient.
Treating the Root Cause vs. Symptoms
Tijana [00:16:52 - 00:17:20]: [00:16:52] Yeah, I think that this is an important discussion too, about, like, medicine and these kind of. [00:16:57] Certain professions can help treat, like, the symptom. [00:17:00] But like, what about if we peel back and just helping people move better? [00:17:04] And I know in some aspects, like with some things we've talked about, Francesca, they almost overstep or go the wrong direction in certain ways. [00:17:12] Like, for example, we've talked about, like, orthotics in particular. [00:17:15] Can we maybe touch on that and how, like, certain things are just kind of like a band aid to a deeper problem.Francesca McKenzie [00:17:21 - 00:18:04]: [00:17:21] Yeah, there's a lot to unpack there, too. [00:17:25] Again, speaking just from my own personal and clinical experiences, in the cases of orthotics, I think they can be over prescribed. [00:17:35] Right. [00:17:36] Because what are they for? [00:17:38] Right. [00:17:38] Usually they're given for a person who may over pronate. [00:17:43] And then just for those, just to simplify it, your arch might collapse a little too early or too much as you're walking. [00:17:50] And then this can cause some pain either in the foot itself, knee, back, what have you, or in the hip. [00:17:57] So a podiatrist might give you a orthotic just to minimize how much pronation you're actually doing.
Francesca McKenzie [00:18:05 - 00:19:02]: [00:18:05] But as to your point, Tiana, I do feel a lot of the time this is simply just a band aid approach. [00:18:13] Because again, I'm a person that really believes in trying to just help the person move better as a whole as opposed to kind of giving you a crutch in order to do that. [00:18:26] Because what if the movement can be improved upon or strengthened in the entire chain? [00:18:34] So we teach the person how to fully pronate and how to just move better as a whole. [00:18:40] Because let's just be frank, orthotics are quite expensive. [00:18:43] They're probably like, I don't know, hundreds of dollars a pair of. [00:18:48] And insurance only covers so much per year. [00:18:51] And to have to have that expense for the rest of your life when really we can just, you know, teach you how to move better to me seems like a no brainer and it's,
Tijana [00:19:02 - 00:19:21]: [00:19:02] it's empowerment as well. [00:19:04] I think, like what I'm hearing is like instead of just the supporting your arch not only costs money, but it's also you're not using your body to its full capacity or the way it's designed. [00:19:13] So I mean, what you're saying, I guess is like we want to strengthen the feet and strengthen up the kinetic chain and that's going to help you move better as a whole, right?
Francesca McKenzie [00:19:21 - 00:20:03]: [00:19:21] A hundred percent, yeah. [00:19:23] And if we could even be more specific, right, let's say this person who has orthotics is a runner. [00:19:31] And to run efficiently and to prevent a lot of overuse injury, we need to have great mechanics. [00:19:39] You need to be able to load the foot and then push off the foot. [00:19:43] So that requires strength and pronation. [00:19:47] So you're not really doing the pronation yourself. [00:19:50] You know what I mean? [00:19:51] You have something that's kind of limiting the natural movement of the foot. [00:19:56] And then in order to do that, we need the hip to work an extension, the femur to go internal rotation.
Francesca McKenzie [00:20:03 - 00:20:20]: [00:20:03] So these are all of these things that can just be strengthened simply and quite easily. [00:20:08] So I think it would make you an even better runner if you can do it yourself rather than having the orthotic in there to, you know, kind of be that crutch. [00:20:18] You know, I love that we love
Empowerment & Non-Cookie Cutter Approaches
Marilynn [00:20:20 - 00:20:47]: [00:20:20] everything about you, but what I really respect about you is that you don't just like repeat the standard advice it's not just like status quo. [00:20:26] You actually look at people's bodies, how they move, what they're capable of. [00:20:31] And I think our clients are excelling because of that. [00:20:34] And this is what I've said to a few of them. [00:20:35] You're learning your body in a way that you never would have. [00:20:38] So sometimes, you know, when. [00:20:39] When they get injured or something happens, it is very defeating, but it is empowering, like you said, t. [00:20:45] Because then they get to know how their body moves. Marilynn [00:20:47 - 00:20:50]: [00:20:47] And this just takes them so much further, especially in terms of confidence.Tijana [00:20:50 - 00:21:05]: [00:20:50] We teach them how to fish. [00:20:52] We don't just give them a fish. [00:20:53] So I think that that's what I want to highlight for people, because in a lot of coaching programs that people have been in before, what they'll say is like, oh, I did it, but didn't get the results, or I keep getting injured. [00:21:01] But we want people to know it's really about how you move, not just the fact that you have a good plan on paper.
Challenging the Status Quo: Francesca's Philosophy
Marilynn [00:21:05 - 00:21:21]: [00:21:05] Yeah, I love that. [00:21:06] So I would love to know, because again, you do not just repeat the standard advice. [00:21:11] What is an opinion that you have that maybe gets pushed back? [00:21:14] Like, have you found that there's anything that you advocate for or believe in that kind of comes back and gives you a little bit of resistanceMarilynn [00:21:24 - 00:21:37]: [00:21:24] that goes against the grain? [00:21:25] I mean, the orthotics piece is an interesting one. [00:21:27] Again, as someone who is prescribed years worth of orthotics for her herniated discs and not allowed to do any squats, I don't use them anymore. [00:21:35] I'm totally squatting and deadlifting.
Tijana [00:21:37 - 00:21:38]: [00:21:37] I've seen you squatting. [00:21:37] You can lift heavy.
Marilynn [00:21:38 - 00:21:39]: [00:21:38] I know.
Tijana [00:21:39 - 00:21:39]: [00:21:39] Yeah, Yeah.
Marilynn [00:21:39 - 00:21:47]: [00:21:39] I attribute that to exactly what you're talking about. [00:21:42] So is there anything else that you feel you get pushback on or that goes against the grain of what people say or believe?
Francesca McKenzie [00:21:48 - 00:22:12]: [00:21:48] I guess the best answer I have at the moment is I think my roach is definitely unconventional. [00:21:55] Where, again, I do both strength training and I do also rehabilitation. [00:22:01] And I am trying to pursue physiotherapy. [00:22:04] So I do try to think with, like, a physiotherapy type lens. [00:22:07] And my approach tends to be like. [00:22:10] It's very non. [00:22:11] Cookie cutter.
Marilynn [00:22:12 - 00:22:13]: [00:22:12] Yes.
Francesca McKenzie [00:22:13 - 00:22:52]: [00:22:13] What I find is for every injury out there, there's a protocol like plantar fasciitis. [00:22:22] Okay, here you go. [00:22:23] And it's all on paper. [00:22:24] Do these exercises, and they definitely usually help. [00:22:28] But then again, it's trying to paint everybody with the same brush. [00:22:31] It's trying to put everybody in the same box. [00:22:34] And I've encountered so many clients and patients where they've done the protocols and it didn't work. [00:22:43] I had a client in person the other day and he's had the same knee pain for 15 years.
Francesca McKenzie [00:22:52 - 00:23:27]: [00:22:52] He had an operation on it, but it was for a bone spur. [00:22:56] It's fine, but he had a whole bunch of instability. [00:22:59] He had been seeing a personal trainer, he had seen chirophysio, nothing helps. [00:23:05] And he's an avid runner so he can't run more than a kilometer, he said, without pain setting in. [00:23:12] Right. [00:23:12] So through the assessment we did some muscle testing. [00:23:16] I also just movement screen, just see how you move, what's going on. [00:23:20] I also watched him walk and stuff and it was through just me kind of checking everything that I saw.
Francesca McKenzie [00:23:27 - 00:24:15]: [00:23:27] His adductors were crazy weak. [00:23:30] His ability to internally rotate on that side was just non existent. [00:23:34] And nobody had checked this before. [00:23:37] He said, you know, nobody ever really checked how much range of motion he could do in terms of internal rotation, which is an absolute necessity as a runner. [00:23:47] It's how you load your leg and push off. [00:23:50] So yeah, there was just weakness there, but nobody had ever checked it. [00:23:54] And I think it's again because most people, and I'm again I'm being very general because there's a lot of fantastic physios and personal trainers out there that they just completely overlooked it. [00:24:04] They gave him glute bridges, they gave him single leg stance, they gave him this, they gave him that, which again they would all help but they were not specific enough to the problem and.
Francesca McKenzie [00:24:15 - 00:24:43]: [00:24:15] And then that's where the industry failed them. [00:24:17] I guess this is all to say that every approach should be slightly different. [00:24:23] Like when I'm looking at treating somebody or trying to make them stronger. [00:24:28] Yes, we have our foundational stuff, the cookie cutter exercises that we can usually give. [00:24:34] But can we improve our approach and tailor it that much further? [00:24:39] If we just kind of look at everything, look at the entire person.
Marilynn [00:24:43 - 00:24:44]: [00:24:43] Like a holistic.
Francesca McKenzie [00:24:44 - 00:25:04]: [00:24:44] Yeah, make it holistic. [00:24:46] Make sure we fully take in consideration their full health history. [00:24:49] Because there could be a lot of clues in there and we can help these people where they've been failed before. [00:24:56] So I think again that's my thing. [00:24:58] There's too, there's too much cookie cutter approaches and not enough like holistic ones.
How to Choose the Right Practitioner
Jordanna [00:25:04 - 00:25:38]: [00:25:04] Yep. [00:25:05] If that's like from the person who's coaching or guiding. [00:25:09] What about from the flip side of the individual who's perhaps injured and they're sourcing out somebody to support them. [00:25:16] What kind of questions should they be asking? [00:25:18] You know, we hear pretty often about knee injuries, low back issues, shoulder injuries, frozen shoulder, especially in perimenopause. [00:25:27] When they're going in to source somebody out, what kind of questions would you recommend they're asking? [00:25:34] Or what gaps should they be looking for to know whether this is the right practitioner for them?Francesca McKenzie [00:25:39 - 00:26:24]: [00:25:39] I love this question. [00:25:41] Love, love, love this question. [00:25:42] Because I think as clients or patients, we are somewhat too trusting. [00:25:50] And I'm saying, and then you like, try to be careful with what I say in who is treating us. [00:25:56] You, as the patient or as a client, have 100% right to, to refuse an exercise or to ask questions. [00:26:06] Not that you necessarily want to challenge who is treating you, but you have a right to be informed. [00:26:12] Like as practitioners, we have to gain informed consent. [00:26:16] That was actually one of the major things, as a kinesiologist that we were sure to practice that, okay, this is the exercise we're doing.
Francesca McKenzie [00:26:24 - 00:27:10]: [00:26:24] We are giving this to you because of this. [00:26:26] And if it doesn't feel comfortable or if you have questions, let me know would you like to proceed with this exercise. [00:26:32] And it kind of follows along that same formula where I, as a practitioner, I am looping you in to the treatment process because it's your body, number one. [00:26:44] Number two, you have natural apprehensiveness to anything that we do because you're scared of being re injured. [00:26:51] You don't know if this is going to work. [00:26:52] And this is your third person you seeing and you're doing the same exercise. [00:26:57] But don't be afraid to speak up. [00:27:00] There is a natural hierarchy where you know whoever is treating you and you're down here, it's kind of the pseudo hierarchy.
Francesca McKenzie [00:27:10 - 00:27:54]: [00:27:10] It's not really there. [00:27:11] It's just like there's this power dynamic that naturally we as patients would be like, okay, yes, I'll do this. [00:27:17] And you just follow blindly, right? [00:27:19] But if there's ever anything that you doubt or, you know, you just wait. [00:27:24] How is this exercise going to help me? [00:27:26] What is it strengthening and how long am I going to have to, to do this for? [00:27:29] And what's the natural progression? [00:27:31] We don't ask enough of that. [00:27:33] So I think just my general advice is don't be afraid to ask questions. [00:27:38] And if you ever got any pushback from that practitioner, like Red Flag as a practitioner, is definitely truly there to help you. [00:27:45] You can ask a million questions at all and they won't be phased. [00:27:48] They just are there to help you and help you understand the value behind the exercises you're being given.
Holistic Approach at Get Sculpted & Application Process
Marilynn [00:27:55 - 00:28:36]: [00:27:55] I honestly think this is again, one of the many reasons you are so valuable to our team. [00:27:59] Because a lot of clients, when they come to us, especially if it's like persistent injuries or chronic pain, we're not going to be the team, the four of us, to tell them to back off or like rest. [00:28:08] I mean, that might be what they need at some point in the journey, but you're looking at their movement holistically, you're assessing their form. [00:28:14] And I think the big piece, Francesca, that you do is you allow people to build capacity and confidence so that way they can do this. [00:28:19] Because otherwise they do take it as like, oh, I have to stop movement and they become scared and that builds. [00:28:25] Right. [00:28:26] So if you're dealing with, you know, pain that's holding you back or you're worried about, you know, like, I've got this chronic pain and I don't want to injure myself further. [00:28:34] Or you just want to make sure you're lifting with proper form.Marilynn [00:28:37 - 00:29:00]: [00:28:37] Like, this is why we have Francesca and you know, we always have applications open at Getsculpted CA Contact. [00:28:43] And when you work with us, you of course not just get us. [00:28:46] You get fabulous Francesca and access to her virtual farm assessments as part of your coaching. [00:28:51] So when you talk about looking at the person as a whole, we as a team work holistically together as well. [00:28:56] So fill out one of those contact forms because we can help you build that capacity.
Connection Between Training, Injury Prevention, and Healing
Tijana [00:29:00 - 00:29:26]: [00:29:00] I love that. [00:29:01] And I think that this is such a great segue because we were talking about injury and that coming up. [00:29:05] This is what I see and I'd love your guys thoughts on this and you as well, obviously. [00:29:09] Francesca. [00:29:09] I see a lot of women who think, oh, it's either like, I'm strength training to like build muscle and get toned and look good or like, if I have an injury, I'm just not doing anything. [00:29:18] But it's like, hold on. [00:29:19] I think there is a big disconnect between like, dude, the training is what prevents the injury and helps you get back from the injury. [00:29:25] It's not something you do.Tijana [00:29:26 - 00:29:45]: [00:29:26] Also, if you're getting injured, that's a sign of something deeper. [00:29:29] That's like, where's the weakness? [00:29:30] Where is the imbalance? [00:29:31] It's not just you do this for the aesthetics and then you do nothing to heal. [00:29:35] So, Francesca, I would love if you could speak to that, like, what advice or what would you say to that person that does keep getting the consistent injuries and like they're on and off with their strength training.
Francesca’s Advice for Dealing with Recurring Injuries
Francesca McKenzie [00:29:46 - 00:30:46]: [00:29:46] Yeah. [00:29:47] As a person who had A lot of the same injuries over and over again until I did something different. [00:29:52] It's not always easy to know where you might be going wrong or is this the right approach, or what should my strategy be? [00:30:01] And I think if you have the same injury reoccurring over and over again and you've done different stuff and it's still happening, it would be a good time to reach out to a movement professional products, plug myself, plug away. [00:30:13] But really it's because there might be an aspect of the approach that you just aren't aware about or something that's missing that is necessary to you. [00:30:23] You know, moving the needle to being pain free and being able to return to whatever activity it is that you're hoping to resume. [00:30:32] I think I can give an example with myself that I've had every injury under the sun, probably back in my varsity and bodybuilding days. [00:30:41] I've torn hamstrings, adductors, I've torn my neck muscle here in rugby. [00:30:46] Wow. Francesca McKenzie [00:30:46 - 00:31:19]: [00:30:46] Yeah, that was a good one. [00:30:48] Shoulder. [00:30:49] I've had concussions, hip bursitis. [00:30:52] So I feel like I've dealt with a lot. [00:30:55] And one of the things that I kept seeing, physios and chiros and massage and all of that helps to a point. [00:31:03] And then I would just go back to my normal activity because things felt better. [00:31:07] But then the pain would come back and it would just be on and off over years. [00:31:13] But then I had to finally say, okay, there's probably something that I need to do differently that I'm not currently doing.
Francesca McKenzie [00:31:20 - 00:32:35]: [00:31:20] And this led me to a different certification. [00:31:24] So I've taken like fact certification courses and this and that, but there's one out there called Postural Restoration Institute. [00:31:32] And the concept is looking at breathing and movement patterns, which I was like, oh, this is so fascinating because we move in patterns and it just makes so much sense, right, in terms of, like, how coordinated the body is when we're just trying to take a step, you know, left foot forward, right arm forward, and what the rib cage and trunk is doing simultaneously. [00:31:55] And when we're kind of stuck in a pattern, which is kind of what I was in, then certain muscle groups are going to be hypertonic. [00:32:06] Like they're on all the time and they're too dominant. [00:32:08] And then there's other ones that are asleep at the wheel and they're not pulling their weight. [00:32:13] And it just led me to having the same recurring injuries over and over again and the same pain points because they were being overused, because I was overloading these muscles. [00:32:23] So it was when I took some of their courses, that it just opened my eyes and completely changed my approach in how I assess people and how I view people when they're moving and for myself.
Francesca McKenzie [00:32:36 - 00:33:53]: [00:32:36] So when I started incorporating some of their treatment programs and exercises, just the way that I move, the quality was like night and day. [00:32:45] It was quite difficult because it really challenges your nervous system in terms of, again, turning the muscles that have been on off and turning the muscles that have been off on it was super challenging. [00:32:59] And it really relied on the quality of my breath work to help me push through some of those difficult exercises. [00:33:07] But I don't have the same injuries or pain that I used to have, and I'm able to further increase my resilience with certain movements because of these exercises. [00:33:20] So for those who have had the same injury coming back over and over again, there's something that's missing. [00:33:28] There's something that you need that you don't know that you need, but is required in order to move the needle towards being pain free. [00:33:36] So it's possible we just need the assistance or an assessment of somebody who has a different perspective, has a different training or education that can help you with this. [00:33:48] And oftentimes people think that, like, oh, well, this is more money, and I've already spent all this money this way.
Francesca McKenzie [00:33:53 - 00:34:17]: [00:33:53] Okay, well, this is definitely an investment that's worth it. [00:33:56] And it's not saying that you have to be with that person or, you know, buy a subscription or do whatever to be with that person for indefinitely. [00:34:04] We can work out a way in which we at least assess you. [00:34:08] I give you the exercises needed, you work on that for a few months, come back, you know, there is a way in which we can fit this into your lifestyle to make it work.
The Importance of “How” You Move
Tijana [00:34:18 - 00:34:39]: [00:34:18] Well, yeah, I think that's really the important highlight is, like, it's a matter of learning how to move, not just being told what to do. [00:34:23] And I think this is the big disconnect for people. [00:34:25] They see parts of their body in isolation. [00:34:27] Like, I have bad knees, I have bad hips. [00:34:30] But then it's like, you don't know what you don't know. [00:34:32] And if you're used to your same movement patterns, they're gonna repeat themselves. [00:34:35] Unless you actually see. [00:34:37] A trained eye sees how you move.Tijana [00:34:39 - 00:34:47]: [00:34:39] So I think that this is a really important thing that you mentioned, Francesca, is like, it's not just about the what. [00:34:45] It's about the how, which is what we highlight for our clients.
The Role of Virtual Form Assessments & Client Empowerment
Jordanna [00:34:48 - 00:35:31]: [00:34:48] So with our clients, it's amazing because they get access to with virtual form assessments. [00:34:54] You help them with mechanics on the main lifts. [00:34:57] You evaluate if they are doing appropriate, you know, warmups and how we can further customize that for them. [00:35:04] And ultimately that makes their programming even more personalized, which we love. [00:35:09] We love getting to that place with them, and it ends up bringing out these, like, really cool outcomes for a lot of our clients. [00:35:16] They see themselves in such different ways. [00:35:18] And I'd love for you to just talk about what that experience has been for you to see the clients from that perspective where you get to, like, dive deep into how they're doing that one specific movement and influence their programming in that way.Francesca McKenzie [00:35:31 - 00:36:16]: [00:35:31] It's truly the reason why I wake up in the morning. [00:35:34] I'm not even being so, like, cliche or corny about it. [00:35:39] Like, I just love seeing people win. [00:35:43] Like, it's so great, especially because I've been there and I didn't really have the support that I needed. [00:35:51] I had to figure kind of everything out and I could have saved a lot of, like, headaches and stress in my own journey, you know, it's not like you regret it, but then you cut out so much guessing and stress and struggle when you have the support system. [00:36:05] Especially like how you guys set up here at Getsculpted. [00:36:08] I think it's been fantastic. [00:36:09] There are definitely some clients of yours that they send me everything and no regrets.
Francesca McKenzie [00:36:16 - 00:37:12]: [00:36:16] They'll send me like 10 exercises to review at a time. [00:36:19] And I love it because the service is there. [00:36:21] Why not take advantage of it? [00:36:23] Yep. [00:36:23] And they've improved so much. [00:36:26] Like, there's some clients definitely out there where they submit every week without fail, and it just shows that they really care about how much improvement that they've seen and how much more they want to improve even. [00:36:39] And it's made a big difference into their confidence with their lifting, especially in a virtual format, because it's not like one on one where a personal trainer or whomever is right there. [00:36:51] So it's definitely. [00:36:52] I've seen their confidence improve, their skill has improved, and it just makes the whole experience that much more empowering because for those who may have been, you know, a little bit timid or shy to kind of venture down this path, but now they're like, hip thrusting 300 pounds, no problem.
Francesca McKenzie [00:37:13 - 00:37:27]: [00:37:13] Doing squats when they had back pain before. [00:37:16] It's just been a pleasure to witness all of this firsthand and to also be a part of it. [00:37:22] Like, I'm helping this, you know, so it's. [00:37:25] It's been awesome, to say the least.
Marilynn [00:37:27 - 00:37:28]: [00:37:27] Aw.
Jordanna [00:37:29 - 00:37:30]: [00:37:29] We love you.
Closing Remarks and Final Takeaways
Tijana [00:37:30 - 00:37:54]: [00:37:30] I love this. [00:37:31] This is so valuable. [00:37:32] I think we could talk forever and ever. [00:37:33] And on that note, love to have you back, Francesca, and go even deeper on topics. [00:37:37] But again, if you guys are like, hey, this is so valuable, and I want a taste of what it's like to actually improve my movement pattern, not just be told what to do. [00:37:45] This is what we help our clients with, and you get access to the whole team, including Francesca. [00:37:49] So fill out that contact form. [00:37:51] If you're interested, we'll have a chat, and we'll leave that in the show notes.Tijana [00:37:54 - 00:38:14]: [00:37:54] But with that, I want to leave us with a few final notes. [00:37:56] Francesca has taught us that your pain is not random. [00:37:59] Your weakness is not permanent. [00:38:01] Movement is medicine. [00:38:02] And before you assume that you're just broken, ask yourself, have you really built the right capacity to be able to move at your full potential? [00:38:09] All right, thank you again, Francesca, and any final thoughts or takeaways to leave people with?
Tijana [00:38:49 - 00:38:53]: [00:38:49] Love it. [00:38:50] Thank you so much, Francesca. [00:38:52] Looking forward to the next time you're on.
Francesca McKenzie [00:38:53 - 00:38:56]: [00:38:53] Thank you so much for having me, guys. [00:38:55] This is awesome.