Your Strongest Self

3 tips for Returning to High Impact Workouts Without F*cking Up Your Back + Biz Update and End of Season 1

Tue, 31 Jan 2023 07:00:00 -0800

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 injury
3 tips to getting back to those hard, sweaty workouts you love without wrecking your back
How to manage setbacks when they come

Register 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/9cea906dc0

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join my free FB community: https://www.facebook.com/groups/yourstrongestself

How to Use Cycle Tracking to Guide Your Workouts and Prevent Pain Flare-ups

Wed, 25 Jan 2023 05:00:00 -0800

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 should plan your workouts around your menstrual cycle
How tracking can help you prevent pain flare-ups when working out
Exercise recommendations for each phase and why that’s important
What exactly to track and how
Specific tools to help you track your cycle

Join my email list to get the deets on my upcoming FREE workshop, “How To Get Back to High Impact Workouts Without F*cking Up Your Back” https://drsamchernak.ck.page/6d1d62d5e5

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Tools mentioned in the episode:

Cycle tracking apps: Flo, Clue, Stardust

Kate Northrup Do Less Planner: https://shop.theorigincompany.co/

What to Do When PT Doesn’t Work For You

Mon, 16 Jan 2023 00:00:00 -0800

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 people
How to get more out of your PT experience
Reasons why you’re not getting better with PT
What to do after PT if you’re still not able to do the workouts you want to do

Join my email list to get the deets on my upcoming FREE class, “How To Get Back to High Impact Workouts Without F*cking Up Your Back” https://drsamchernak.ck.page/6d1d62d5e5

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Are 30-day Challenges a Good Idea?

Mon, 09 Jan 2023 00:00:00 -0800

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 challenges
My take on WHY we can’t seem to follow through with them
How to assess whether or not they’re a good idea for you and where you’re at in your journey
3 tangible tips to help you commit to something and FINALLY stick with it

Join my email list to get the deets on my upcoming FREE webinar, “How To Get Back to High Impact Workouts Without F*cking Up Your Back” https://drsamchernak.ck.page/6d1d62d5e5

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

A Different Way to Set New Year Goals

Mon, 02 Jan 2023 19:00:00 -0800

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 setting yourself up for failure before you even begin;
How to set goals you’ll WANT to stick with and keep you motivated throughout the year;
A simple, tangible, ENJOYABLE process of setting yourself up for a successful, awesome year.

The journal prompts mentioned in this episode for your reflection and goal-setting process are:

What 3-5 things are you most proud of/grateful for from 2022?
What do you want to do more of in 2023?
What do you want to stop doing/let go of in 2023?
What is one word that describes how you want to FEEL in 2023?
What actions do you need to take/what kind of person do you need to become to feel that way?

Join my email list to get the deets on my upcoming FREE webinar, “How To Get Back to High Impact Workouts Without F*cking Up Your Back” https://drsamchernak.ck.page/6d1d62d5e5

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Living with the Seasons and Spirituality with Angela Renzetti

Mon, 26 Dec 2022 00:00:00 -0800

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 about how our needs change with each season, how our menstrual cycles mirror the seasons, and ways to slow down in our busy, overachieving society.

Angela and I also talk about our similar religious backgrounds and how our spirituality has changed over the years,

I laughed AND cried in this episode so if you want to listen to a fun conversation and connect with yourself on a deeper level, this episode is definitely for you.

Connect with Angela to learn more from her on Instagram and her website:

Angela’s Instagram: https://www.instagram.com/moonlightmedicineclinic/

Angela’s website: https://www.moonlightmedicineclinic.com/

If you’re enjoying the podcast, please leave me a 5-star rating and review so more awesome humans like you can find it!

Thanks for being here,

Dr. Sam

Submit a question to the podcast: https://docs.google.com/forms/d/e/1FAIpQLSd-qlTETT_S5FR9qmagEUfjgsgeb-WdaQOYOTI_DFfGJGHPxQ/viewform

Get my weekly emails with tangible tips to support you in becoming Your Strongest Self: https://drsamchernak.ck.page/6d1d62d5e5

Visit my website to learn more about working with me: https://www.drsamchernak.com

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Energy healing, Reiki and Connection with Stephanie Hunter-Dines

Mon, 19 Dec 2022 00:00:00 -0800

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, including going through back surgery, and how energy work played a role in her healing.

Steph also shares about her passion for animals, her calling to take a more active role in animal activism, and an exciting personal update!

Connect with Stephanie to learn more from her on Instagram and her website:

Stephanie’s Instagram: https://www.instagram.com/stephaniehunterdines/

Stephanie’s website: www.stephaniehunterdines.com

If you’re enjoying the podcast, please leave me a 5-star rating and review so more awesome humans like you can find it!

Thanks for being here,

Dr. Sam

Submit a question to the podcast: https://docs.google.com/forms/d/e/1FAIpQLSd-qlTETT_S5FR9qmagEUfjgsgeb-WdaQOYOTI_DFfGJGHPxQ/viewform

Get my weekly emails with tangible tips to support you in becoming Your Strongest Self:: https://drsamchernak.ck.page/6d1d62d5e5

Visit my website to learn more about working with me: https://www.drsamchernak.com

Connect on Instagram: https://www.instagram.com/drsamchernak/

Birth Trauma Healing with Dr. Tara Morrison

Mon, 12 Dec 2022 00:00:00 -0800

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 with Dr. Tara:

Website: www.innerrhythmwell.com

Schedule a Discovery Call: https://innerrhythmwellness.practicebetter.io/#/5d7db4f9627d1401fceb7e7d/bookings?s=5d7db576627d1401fceb7e8f&step=date

Thanks for listening! If you’re enjoying the podcast, I would really appreciate you sharing it with a friend!

Thanks for being here,

Dr. Sam

Submit a question to be answered on the podcast: https://docs.google.com/forms/d/e/1FAIpQLSd-qlTETT_S5FR9qmagEUfjgsgeb-WdaQOYOTI_DFfGJGHPxQ/viewform

Get my weekly emails with tangible tips to support you in becoming Your Strongest Self:: https://drsamchernak.ck.page/6d1d62d5e5

Visit my website to learn more about working with me: https://www.drsamchernak.com

Yoga Therapy with Danielle Sack

Mon, 05 Dec 2022 00:00:00 -0800

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, Danielle Sack busts common myths about what yoga is NOT, and has a unique perspective of what yoga IS (and it’s probably not what you think).

Danielle is a yoga teacher and strength coach who is studying a unique type of yoga called yoga therapy and her perspective is going to blow your mind.

Whether you’re an experienced yogi or a wannabe yogi like me, you’re going to learn a TON in this episode and walk away with a super simple way to incorporate more yoga into your life.

Don’t forget to connect with Danielle to learn more from her on Instagram and her website:

Danielle’s Instagram: https://www.instagram.com/imdaniellesack/

Danielle’s website: https://www.withloveyoga.co

And if you’re enjoying the podcast, leave me a 5-star rating and review, send me a screenshot on Instagram OR email and you will get a FREE 60-minute strategy session with me.

Email a screenshot of your review here.

Or send it to me in an Instagram message: https://www.instagram.com/drsamchernak/

Other links/ways to connect:

Submit a question to the podcast: https://docs.google.com/forms/d/e/1FAIpQLSd-qlTETT_S5FR9qmagEUfjgsgeb-WdaQOYOTI_DFfGJGHPxQ/viewform

Get my weekly emails with tangible tips and real, honest conversations to support you in becoming Your Strongest Self:: https://drsamchernak.ck.page/6d1d62d5e5

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

5 Tips to Stay Consistent with Exercise Through the Holidays

Mon, 28 Nov 2022 00:00:00 -0800

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 a 5-star rating and sharing this episode with a friend who you think would enjoy it too!

Thanks for being here,

Dr. Sam

Get my weekly(ish) emails: https://drsamchernak.ck.page/6d1d62d5e5

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

It’s All Connected - Acupuncture for Pain with Mary Wood

Mon, 21 Nov 2022 00:00:00 -0800

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 to address pain
An energetic and emotional approach to treating pain
How EVERYTHING is connected

Whether you’re new to the idea of acupuncture, have been curious about trying it but kinda scared, or you’re an acupuncture addict like me, you’ll love this episode!

Learn more about Mary and Copal Acupuncture: www.copalacupuncture.com

Connect on Instagram: @copalacupuncture

Other resources:

"The Web That Has No Weaver: Understanding Chinese Medicine" By Ted Kaptchuk

"Anatomy Trains" by Thomas Meyer: https://www.anatomytrains.com/product-category/books/

Disclaimer: The information in this episode is for educational purposes only and is not medical advice.

If you’re enjoying the podcast, be sure to subscribe so you’ll automatically be alerted when a new episode drops. And I would SO appreciate you leaving me a 5-star rating and sharing this episode with a friend who you think would enjoy it too!

Thanks for being here,

Dr. Sam

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

Back Pain and Business - How My Own Healing Journey Changed My Business

Mon, 14 Nov 2022 00:00:00 -0800

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 therapy
How my back pain came out of nowhere (and why)
What led me to start my own PT practice
How my PT practice has evolved in 3 short years
How I’ve come full circle in my business and how I’m creating my own definition of what ‘holistic physical therapy' is.

If you’re enjoying the podcast, don’t forget to subscribe so you’ll automatically be alerted when a new episode drops!

Thanks for being here!

Dr. Sam

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram and let me know if this episode resonated with you! https://www.instagram.com/drsamchernak/

Join the free ‘Your Strongest Self’ Facebook Community: https://www.facebook.com/groups/yourstrongestself

Body Image and Health Industry BS with Morgan Shepherd

Mon, 07 Nov 2022 00:00:00 -0800

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 with perfectionism and the all-or-nothing mentality, and tips on how to move forward if you struggle, too.
How to give yourself grace when you “fail”

If you struggle (or have struggled with) body image, perfectionism (in health and life in general), and the all-or-nothing mindset, you’re going to LOVE this episode!

Disclaimer: The information in this episode is for educational purposes only and is not medical advice.

Connect with Morgan:

Grab the FREE 60 Strategies to End Emotional Eating and Overeating DOWNLOAD: https://morganeshepherd.ck.page/e805ee766e

Apply for The Feed Method, her signature 1:1 coaching program, a personalized approach to weight loss to fit your needs and circumstances. - https://morganeshepherd.com/coaching/

Instagram @morgan.e.shepherd - https://www.instagram.com/morgan.e.shepherd/

Connect with Dr. Sam:

Learn more about working with me: https://www.drsamchernak.com

Connect on Instagram @drsamchernak: https://www.instagram.com/drsamchernak/

Join the free, private ‘Your Strongest Self’ Facebook Community: https://www.facebook.com/groups/yourstrongestself

If you’re enjoying the podcast, don’t forget to subscribe so you’ll automatically be alerted when a new episode drops. I would REALLY appreciate a 5-star rating and if you would share this episode with a friend who would enjoy it too!

Thanks for being here!

Dr. Sam

How Often Should I be Working Out?

Mon, 31 Oct 2022 00:00:00 -0700

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 it
What the science tells us about making actual progress
How to determine your activity level based on your goals
3 tangible tips if you struggle with exercise consistency

Disclaimer: The information in this episode is for educational purposes only and is not medical advice.

Thanks for being here!

Dr. Sam

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

Intuitive Nutrition with Renata Trebing

Mon, 24 Oct 2022 00:00:00 -0700

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 she got into nutrition coaching as a new mom
How to blend masculine and feminine energy to find a nutrition structure that works for you
Specific tools to use to tune into your body cues and signals
How food affects us in more ways than just physical health
The 5 levels of healing and why they’re so important
A super simple thing you can do right now to decrease brain fog

Be sure to connect with Renata and check out her awesome resources, books, and programs!

Renata’s Website: http://www.nourishwithrenata.com
Connect with Renata on IG: http://www.instagram.com/nourish_with_renata
Email Renata for info on her Healthy for the Holidays challenge: renata@nourishwithrenata.com
Intuitive Health Workshop: https://nourishwithrenata.podia.com/view/courses/intuitive-health-workshop

Thank you for listening! If you’re enjoying the podcast, please consider leaving me a 5-star rating and/or a review - I would love to hear your feedback.

And, if you have a fitness or business question you’d like me to answer on the podcast, you can submit it here!

Your Coach,

Dr. Sam ❤️

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

How to Handle Back Pain Flare-Ups

Mon, 17 Oct 2022 00:00:00 -0700

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 information you get to use as you continue to move forward on your healing journey.

Side note: Even though this episode is specifically for back pain, you’ll be able to apply these principles for any pain you’re experiencing.

Disclaimer: The information in this episode is for educational purposes only and is not medical advice.

In this episode you’ll hear:

A vulnerable story about one of my flare-ups
What your pain actually means (and what it doesn’t)
Tools and strategies to analyze your pain
A simple framework to help you move forward instead of staying stuck

If you’re enjoying the podcast, please consider leaving me a 5-star rating and/or a review - I would love to hear your feedback!

Connect on Instagram: https://www.instagram.com/drsamchernak/

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Join the private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

Does Barre Count as Strength Training?

Mon, 10 Oct 2022 00:00:00 -0700

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 gym)
The cool sciencey stuff about how to actually build strength
The different phases of strength training and how to identify which phase you’re currently in
Why I closed my pilates-rehab physical therapy practice and now recommend strength training instead
How to build strength for injury prevention and live your life pain-free

I really appreciate you being here! Please consider leaving the podcast a 5-star review and don’t forget to subscribe so you get notified when new episodes drop!

Learn more about Dr. Sam: https://www.drsamchernak.com/about

Connect with Dr. Sam on Instagram: https://www.instagram.com/drsamchernak/

CrossFit and Training for Longevity with Ty Rendlich-Texidor

Mon, 03 Oct 2022 00:00:00 -0700

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 overall body health.

What you’ll find in this episode:

Meet Ty Rendlich-Texidor, athletic trainer and CrossFit expert
Preventing injuries in CrossFit
How to get started in CrossFit if you’re a beginner
When your doctor tells you heavy lifting is dangerous or bad for your back
What functional training is and how it’s evolved
Training for longevity to stay healthy and active for life

Ty has awesome energy and so much knowledge about training and injury prevention. She definitely made me want to do CrossFit! But even if you’re not interested in CrossFit, you will learn a ton from her. Enjoy the episode!

Find Ty and her resources here:

TyTraining.com

FIX IT FORMula waitlist- a DIY 3-day assessment so you can start attacking your weaknesses, decreasing your pain, and maximizing your time in the gym.

Invite only FOCUS program- monthly CrossFit programming done right!

1:1 Intensive- a 4-month exclusive 1:1 high-level coaching program guaranteed to minimize pain, maximize time in the gym, and help you get your shit together so you can get back to feeling like an athlete again.

IG: @ty_training

TikTok: @ty_training

Youtube: Ty Training

Learn more about working with Dr. Sam: https://www.drsamchernak.com/work-with-me

Connect with Dr. Sam on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

Masculine and Feminine Energy in Fitness & Business

Mon, 26 Sep 2022 00:00:00 -0700

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 examples of these energies within the fitness, health, and body space, as well as the business & career-oriented space. I would love to hear your thoughts on this episode and if this is a new concept for you. Send me a DM on Insta @drsamchernak

Learn more and register for coreSTRONG : https://drsamchernak.com/corestrongprogram

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

The Link Between the Pelvic Floor and Back Pain

Mon, 19 Sep 2022 00:00:00 -0700

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 about your body, and if you have any questions at all, don't hesitate to reach out to me via Instagram.

If you're interested in checking out my Core Strong Group Strength Training program, you can click on the link below! I would love to have you join.

Find a pelvic floor physical therapist in your area: https://pelvicrehab.com/?utm_source=hermanwallace.com&utm_medium=referrral&utm_content=findapractitioner or https://pelvicguru.com/directory/

Learn more and register for coreSTRONG : https://drsamchernak.com/corestrongprogram

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

Does Your Workout Program Include These 3 Important Things?

Mon, 12 Sep 2022 00:00:00 -0700

Let’s chat about finding balance within your workouts. There are a few patterns I see frequently in clients regarding working out with back pain. The biggest mistake I see is lacking balance within your workouts. I don’t just mean balancing upper body and lower body days and exercises, but am referring to the three layers of our muscles throughout our bodies that balance and support us. These 3 layers of muscles need to be addressed but are often ignored.

There are 3 crucial things that I am sharing with you in this episode to get you thinking about what might be missing from your workouts, and what might help you balance things out more in terms of helping you overcome your pain.

If you love the idea of incorporating these 3 components into your workouts and would like a little more hands-on help and guidance, I would love to invite you to my Core Strong Program. Registration opens on Thursday, September 15th (link below).

Register for my FREE Connected Core Challenge September 12 - 16: https://drsamchernak.ck.page/corechallenge

Sign-up for the coreSTRONG waitlist: https://drsamchernak.ck.page/waitlist

Learn more about working with me: https://www.drsamchernak.com/work-with-me

Connect on Instagram: https://www.instagram.com/drsamchernak/

Join the free, private Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

Effective Core Strengthening for Back Pain

Mon, 05 Sep 2022 00:00:00 -0700

We are going to chat about this mysterious core, and what it actually does for us and our bodies as a whole. I’m going to share the biggest mistake I see around core training, especially when it comes to back pain. Then I will give you three specific things I want you to consider implementing in your core strengthening routine now that will make a significant difference for you long term.

We are going to talk about some high-level, big-picture stuff, but I will also give you some really specific recommendations.

I frequently get questions about core strength, like “What exercises should I be doing for back pain? Why can’t I feel my abs engage?”. These questions that I get regarding core strength inspired me to create a new free five-day connected core challenge that you can sign up for below. Within this challenge, I will answer all of those questions for you, as well as teach you my favorite core exercises for back pain specifically that will help you jumpstart your workout routine. Can’t wait to see you there!

Register for my FREE Connected Core Challenge: https://drsamchernak.ck.page/corechallenge

Learn more about working with me 1:1: https://www.drsamchernak.com/work-with-me

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Join the Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

How to Stay Consistent

Mon, 29 Aug 2022 00:00:00 -0700

Consistency is one of the top things my clients struggle with.

I want to let you in on a little secret, because chances are consistency isn’t quite what you’re imagining it to be. Tune is as I share with you some common myths about what consistency is (or isn’t) and also get some tips that I have used both personally and with my clients that will help you to build a routine of consistency, not only in your workouts, but for life, in a way that feels good and works for YOU.

Doors are open for my coreSTRONG waitlist, be sure to go join now!

https://drsamchernak.ck.page/waitlist

Learn more about working with me 1:1: https://www.drsamchernak.com/workwithme

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Join the Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

How Much Variety Should You Have in Your Workouts?

Mon, 22 Aug 2022 00:00:00 -0700

Are you struggling with reaching your fitness goals? With everyone having access to apps like peloton and youtube, we are provided with an endless amount of different workouts. We can switch things up and do different workouts on the regular, and while this can feel fun to switch things up and keep it fresh, theres also a chance that having too much variety in your workouts is holding you back from hitting your goals, particularly if you are experiencing pain during or after working out.

Come listen in to learn how you can maintain that variety in your workouts, while also taking the time to focus and allow your tissues to get stronger and break through those plateaus.

If you’re tired of doing different random exercises that aren’t giving you the progress and results you want to see, and you want help in simplifying your workouts, and to make them more focused on your specific goals, and give your body, and nervous system time to adapt and strengthen. I would love to work with you inside my core strong program be sure to get on the waitlist, the link is listed below!

Join the coreSTRONG waitlist: https://drsamchernak.ck.page/waitlist

Learn more about working with me 1:1: https://www.drsamchernak.com/workwithme

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Join the Your Strongest Self Facebook Community: https://www.facebook.com/groups/yourstrongestself

A Different Way to Think About Rest

Mon, 15 Aug 2022 00:00:00 -0700

Are you the “I’ll rest when I’m dead, type?”, or maybe you feel immense guilt anytime you hang out on the couch too long or aren’t being productive... I was this way too for the longest time until rest became the most important thing for me. Rest became the most important thing I could do to support myself in healing, not only for my physical body but also for my nervous system and mentally too.

As a fellow go-getter, I know that rest can be something that is a bit easier said than done. So I’m bringing you this episode to offer a different way to think about rest. I’m going to share some tools with you that I have used to change my relationship with rest, give you some different ways to incorporate rest in a way that feels aligned and doable, and hopefully will help you to completely shift your relationship with rest too.

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Learn more about working with me: https://www.drsamchernak.com/

Join the waitlist for my coreSTRONG program here: https://drsamchernak.ck.page/69db659610

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How Much Does Your Exercise Form and Technique Really Matter?

Mon, 08 Aug 2022 02:00:00 -0700

Have you been worried about your form and technique when it comes to exercising? Worried that doing certain movements wrong is going to end up causing you more pain?

Some of the most common questions I get from my clients are: “Can you watch my form to make sure I’m doing it right?”, “Is my form/technique okay?”.

If you’ve ever found yourself wondering those questions, or avoiding certain exercises because you’re afraid that your form or technique isn’t good enough or that you’ll hurt yourself if it’s not done exactly the right way, then this episode is for you. Be sure to tune in, and get on the waitlist for my coreStrong program below!

Join the waitlist for my coreSTRONG program here: https://drsamchernak.ck.page/69db659610

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Learn more about working with me: https://www.drsamchernak.com/

Is It Really Possible to be Completely Pain Free?

Mon, 08 Aug 2022 01:00:00 -0700

You may be wondering, is it REALLY possible to be completely pain-free? You may feel like the pain you are feeling and have possibly experienced for years is something you’re just going to have to live with forever. I have had so many clients come to me saying their doctors, physical therapists or chiropractors have told them that after having the pain for a couple of years, it’s likely something they’ll have to deal with forever so let’s use what resources we have and tools to make the most of it.

Hearing that is incredibly frustrating and defeating, and I personally, don’t believe it’s true.

I'm going to share my experience as a physical therapist, and how my perspective of living pain-free, and overcoming chronic pain has completely changed by finding a different path that helped me overcome my own chronic back pain.

Let this episode be your encouragement to continue your search for pain relief, and also challenge you to look at a much broader picture aside from just physical treatment.

Curious about working with me 1:1? Send me a DM on Instagram where we can connect further!

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Learn more about working with me: https://www.drsamchernak.com/

Introducing - Your Strongest Self

Mon, 08 Aug 2022 00:00:00 -0700

If you are someone who loves the idea of feeling strong, and powerful within your body, but know that you are made for more and that you haven’t been able to show up as your best self due to pain, whether in the body, mind, or spirit. You have these huge dreams and hopes, these desires that you want but you feel stuck or like there is something missing…then this is the podcast for you. I welcome you here, friend.

Come join me in this episode as I take some time to introduce myself, fill you in on what drew me to start the Your Strongest Self podcast, and discover what this journey will look like as we step forward together to find our strongest selves.

Be sure to head over to Insta and send me a DM on what you’re most looking forward to with the podcast. I am so grateful that you are here, and I'm really looking forward to connecting with you more and growing together.

It’s time to become Your Strongest Self.

Connect with me on Instagram: https://www.instagram.com/drsamchernak/

Learn more about working with me: https://www.drsamchernak.com/

Coming Soon! - Your Strongest Self

Fri, 29 Jul 2022 12:00:00 -0700

Ready to feel stronger in your body so you can feel stronger in all areas of your life? Here on Your Strongest Self, you will find the tools and resources to do exactly that. Dr. Sam Chernak, a physical therapist and back pain coach for women is sharing tactical tools, strategies, and resources to help you overcome pain, build strength, and explore the mind-body-spirit connection to help you unleash the strongest version of yourself. Listen in for weekly episodes where we’ll chat about movement and fitness, mindset, spirituality, entrepreneurship, and everything in between.