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© 2024 Your Strongest Self
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Your Strongest Self podcast is hosted by Dr. Sam Chernak, a physical therapist and back pain coach obsessed with helping women like you feel strong in your body so you can feel strong in ALL areas of your life. Between herself and awesome guest experts, you’ll hear real, honest conversations, inspiring stories, and discover tools and resources to support you in your journey of becoming YOUR strongest self - not just physically, but mentally, emotionally, and spiritually as well. Episodes drop weekly and will cover topics ranging from overcoming chronic back pain, blending eastern and western medicine, movement and exercise, mindset, spirituality, personal growth, entrepreneurship and everything in between.
29 Episodes
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In this episode you’ll hear:Exciting update in my biz!What your pain actually means (it’s not what you think)An easy assessment tool you can use to prevent injury3 tips to getting back to those hard, sweaty workouts you love without wrecking your backHow to manage setbacks when they comeRegister for the FREE workshop, “How To Get Back to High Impact Workouts Without F*cking Up Your Back” on Feb 8th! https://drsamchernak.ck.page/9cea906dc0Learn more about working with me: https://www.drs...
Most of us track our menstrual cycles so we don’t get stuck on a 4-hour plane ride without tampons. But have you ever tried planning your workouts around your cycle to get maximum benefits? Or planning your business tasks based on what phase you’re in to take advantage of your energy levels? Cycle tracking can also be an incredible tool to prevent pain flare-ups so you can consistently get back to those hard, sweaty, athletic workouts you love to do!In this episode you’ll hear:Why you sh...
Have you gone to physical therapy for your symptoms but don’t feel like you got much out of it? Or maybe it helped you a little but you still can’t do the high-impact workouts you were doing before you got hurt and you’re frustrated about what to do next. In this episode you’ll hear:Why PT doesn’t work for some peopleHow to get more out of your PT experienceReasons why you’re not getting better with PTWhat to do after PT if you’re still not able to do the workouts you want to do Joi...
30-day Fitness challenges, 21-day sugar detox, Whole30, Dry January, the list goes on! I personally love the idea of 30-day challenges - they can be such a fun boost of momentum, but I rarely follow through with them. Can you relate? If so - this episode is for you! In this episode you’ll hear:The pros and Cons of 30-day challengesMy take on WHY we can’t seem to follow through with themHow to assess whether or not they’re a good idea for you and where you’re at in your journey3 tangible ...
Are you someone who sets goals only to fall off the wagon two weeks in? Or maybe you forget what your goals even were by the time March rolls around?! I used to be that way too until I made two simple shifts to my goal-setting process that helped me create goals I actually WANT to stick with and I want to share that process with you.In this episode you’ll hear:A different way to think about goal setting (as opposed to the traditional SMART goals that are traditionally taught);How to avoid set...
If you’re feeling the need and desire to slow down but feel like you’re on a hamster wheel and can’t get off, this episode is for YOU. My guest this week is Angela Renzetti, an acupuncturist, herbalist, herbal medicine teacher, and owner of Moonlight Medicine in Seattle with the coolest story!I’ve known Angela for a few years and I LOVE how she talks about living with the seasons from a Chinese Medicine perspective so I knew I had to have her on the podcast. In this episode, we talk abo...
Does Reiki or energy healing seem mysterious to you? Maybe you have doubts and you’re thinking - does this stuff actually WORK?! I used to think that way, too until I personally experienced the power of energy healing. If you’re curious to learn more about Reiki and energy healing - you’re going to LOVE this episode! I’m sobexcited to introduce you to my friend, Stephane Hunter-Dines, a Reiki master, energy healer, and animal activist. In this episode, Steph shares her back pain journey,...
Dr. Tara Morrison is blending pelvic floor physical therapy, somatic work, and energy healing to help women heal and connect with their deepest desires and self. In this episode, we talk about sexuality, motherhood, spirituality, and everything in between. Dr. Tara is a wealth of knowledge and has a unique perspective on how everything is connected in body, mind, and spirit. Whether you have kids or want to have kids in the future, you’re going to want to listen to this episode! Connect ...
Have you ever thought you can only be a “yogi” if you’re super flexible, love to sweat in 120-degree rooms, and have cute lululemon outfits? Me too, friend. Me too. There are so many misconceptions about yoga that can make it feel inaccessible. Clients tell me all the time they WANT to do yoga for their pain but they always end up injuring themselves or they’re worried they’re not flexible enough - can you relate? If so, you’re going to love this week’s episode. My amazing guest, D...
If you struggle with the all-or-nothing mindset when it comes to exercise, this episode is for you!Most of us set unrealistic expectations and set ourselves up for failure before we even try. In this episode, I share 5 simple, tangible ways to make it easier to fit in exercise during this busy holiday season (and anytime, really).If you’re enjoying the podcast, don’t forget to subscribe so you’ll automatically be alerted when a new episode drops. And I would SO appreciate you leaving me ...
My special guest this week is Mary Wood, an acupuncturist and herbalist who owns Copal Acupuncture in the South Seattle area. She is a wealth of knowledge about how the body works, and I had a blast picking her brain about her take on pain from a Chinese medicine perspective. We dove into a lot of different topics including:A simple overview of what acupuncture is and how it works (And also what it is not)Mary’s journey with chronic back pain Blending Eastern and Western medicine t...
I’m getting vulnerable in this episode, friends. I’m sharing things I haven’t shared publicly because I’ve been scared. I’ve been scared of what other people will think. I’ve been scared to stray from the pack. But I’ve been feeling this deep calling to share my story so that’s what I’m doing today! In this episode you’ll hear:My career change from public relations to physical therapyHow my back pain came out of nowhere (and why)What led me to start my own PT practiceHow my PT practice h...
Today I’m joined by my friend Morgan Shepherd, a certified transformational nutrition coach, triathlete, EDM raver, dog lover, and all-around amazing human who specializes in helping people lose weight without restrictive dieting. We had an awesome, fun, vulnerable conversation about so many things including:Our personal stories and struggles with body image and dieting.Thoughts on health and fitness industry BS (hint: the size of your body does not determine how healthy you are)Our struggles...
We’ve been told that we should exercise everyday for optimal health but that’s not realistic for most of us. So how do we strike a healthy balance of what we’re told we should do and what we actually have the capacity for? In this episode you’ll hear:What the CDC and AHA recommend for physical activity and my thoughts about itWhat the science tells us about making actual progressHow to determine your activity level based on your goals3 tangible tips if you struggle with exercise consiste...
Raise your hand if you’ve tried ALL the diets - Paleo and Whole30 and Keto and Atkins and Weightwatchers and…but you still struggle with your nutrition. If so - I’m so excited to introduce you to this week’s guest! My friend Renata Trebing is an intuitive nutrition coach who empowers women to nourish their body, mind, and spirit. She has such a unique, holistic approach to nutrition and healing I can’t wait to share with you. In this episode you’ll hear:Renata’s powerful story about how ...
There’s nothing worse than feeling excited about your progress, your back is feeling better, you’re making progress, then BAM you have a flare-up. UGH! It’s so frustrating! And if you’re like me, it can send you into an emotional and/or mental downward spiral. You feel defeated that you just undid all the progress you made and you’re mad at yourself for doing something wrong. But that’s not true, friend. Pain doesn’t mean damage. It doesn’t mean you have to start over. It’s just in...
Does Barre count as strength training? Kinda sorta yes, but not really. It depends! It depends on what phase of strength training you’re in and it depends on your goals. If you’re someone who has been dealing with nagging, ongoing back pain and have been told Barre or Pilates is the best type of strength training for your back pain, this episode is for you. In this episode you’ll learn:How to define strength training (hint: it’s more than huge dudes in lifting belts grunting at the...
There’s a preconceived notion about what CrossFit is and isn't, but when it comes down to it many just aren’t sure whether CrossFit is beneficial, or something they’d ever be interested in doing. And it can be really intimidating to think about getting started. I'm super excited to have athletic trainer and CrossFit expert Ty Rendlich-Texidor share her wisdom and expertise with you, and maybe open your mind to some new ways of thinking and possibilities about your fitness journey, and o...
Let’s chat about masculine and feminine energies within the health space and in business. We have covered a lot about pain, core training, and my perspective and methodology on how I treat back pain. We are going to switch gears a bit and dig into more of the energetic viewpoint of things and learn how masculine and feminine energy shows up in different ways, how we can be more mindful about it, and find a beautiful balance of them both within all areas of our lives.Tune in as I share example...
If you are someone who loves high-intensity workouts and have been experiencing back pain, but maybe you haven't considered whether or not your pelvic floor might be contributing to your symptoms, this episode is for you.Tune in as we chat about how the pelvic floor is connected to your core, symptoms of a tight pelvic floor that you may not even realize, why this may be contributing to your back pain, where you can turn for help, and what can be done for it. Come learn something new abo...
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