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 painAn energetic and emotional approach to treating painHow EVERYTHING is connectedWhether 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.comConnect 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

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 has evolved in 3 short yearsHow 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

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. 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/e805ee766eApply 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.comConnect on Instagram @drsamchernak: https://www.instagram.com/drsamchernak/Join the free, private ‘Your Strongest Self’ Facebook Community: https://www.facebook.com/groups/yourstrongestselfIf 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 

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

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 momHow to blend masculine and feminine energy to find a nutrition structure that works for youSpecific tools to use to tune into your body cues and signalsHow food affects us in more ways than just physical healthThe 5 levels of healing and why they’re so importantA super simple thing you can do right now to decrease brain fogBe sure to connect with Renata and check out her awesome resources, books, and programs!Renata’s Website: http://www.nourishwithrenata.comConnect with Renata on IG: http://www.instagram.com/nourish_with_renataEmail Renata for info on her Healthy for the Holidays challenge: [email protected] 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

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-upsWhat your pain actually means (and what it doesn’t)Tools and strategies to analyze your painA 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? 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 strengthThe different phases of strength training and how to identify which phase you’re currently inWhy I closed my pilates-rehab physical therapy practice and now recommend strength training insteadHow 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/

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 expertPreventing injuries in CrossFitHow to get started in CrossFit if you’re a beginnerWhen your doctor tells you heavy lifting is dangerous or bad for your backWhat functional training is and how it’s evolvedTraining for longevity to stay healthy and active for lifeTy 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.comFIX 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_trainingTikTok: @ty_trainingYoutube: 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

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

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