Your Strongest Self
Your Strongest Self podcast is hosted by Dr. Sam Chernak, a physical therapist and strength 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, healing pelvic floor issues, blending eastern and western medicine, motherhood, movement and exercise, mindset, spirituality, personal growth, entrepreneurship and everything in between.
Episodes
29 episodes
3 tips for Returning to High Impact Workouts Without F*cking Up Your Back + Biz Update and End of Season 1
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 ge...
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Episode 28
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38:02
How to Use Cycle Tracking to Guide Your Workouts and Prevent Pain Flare-ups
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...
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Episode 27
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33:04
What to Do When PT Doesn’t Work For You
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 wh...
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Episode 26
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25:36
Are 30-day Challenges a Good Idea?
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 -...
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Episode 25
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25:57
A Different Way to Set New Year Goals
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 h...
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Episode 24
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23:17
Living with the Seasons and Spirituality with Angela Renzetti
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 own...
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Episode 23
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57:37
Energy healing, Reiki and Connection with Stephanie Hunter-Dines
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 l...
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Episode 22
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54:29
Birth Trauma Healing with Dr. Tara Morrison
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 everyth...
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Episode 21
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45:18
Yoga Therapy with Danielle Sack
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 inac...
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Episode 20
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1:07:08
5 Tips to Stay Consistent with Exercise Through the Holidays
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,...
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Episode 19
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21:20
It’s All Connected - Acupuncture for Pain with Mary Wood
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 ...
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Episode 18
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50:26
Back Pain and Business - How My Own Healing Journey Changed My Business
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 dee...
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Episode 17
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50:39
Body Image and Health Industry BS with Morgan Shepherd
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 ...
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Episode 16
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1:05:42
How Often Should I be Working Out?
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 actu...
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Episode 15
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21:01
Intuitive Nutrition with Renata Trebing
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 i...
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Episode 14
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47:20
How to Handle Back Pain Flare-Ups
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 ment...
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Episode 13
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20:24
Does Barre Count as Strength Training?
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,...
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Episode 12
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24:24
CrossFit and Training for Longevity with Ty Rendlich-Texidor
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 ab...
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Episode 11
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46:08
Masculine and Feminine Energy in Fitness & Business
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 di...
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Episode 10
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20:57
The Link Between the Pelvic Floor and Back Pain
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.<...
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Episode 9
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24:09
Does Your Workout Program Include These 3 Important Things?
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 ...
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Episode 8
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22:06
Effective Core Strengthening for Back Pain
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...
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Episode 7
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20:39
How to Stay Consistent
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 wh...
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Episode 6
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18:20
How Much Variety Should You Have in Your Workouts?
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 regul...
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Episode 5
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16:34
A Different Way to Think About Rest
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....
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Episode 4
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17:13