Dr. AJ White-Graff, PT (Physical Therapist), DPT (Doctor of Physcial Therapy), OCS (Orthopedic Clinical Specialist), COMT (Certified Orthopedic Manual Therapist), CSCS (Certified Strength & Conditioning Specialist), 500hr E-RYT (Experienced Registered Yoga Teacher) joins Dr. Shawna on today’s episode to talk about preventing exercise- induced injury from the perspective of two physical therapist who see many patients with preventable injuries. 

Dr. AJ discusses signs of injury, common overuse injuries, and what to do when injury occurs. Dr. AJ also talks about three important aspects of an exercise - strength, cardio, and mobility- and how incorporating all three into your exercise routine is a key component to preventing injury. 

Ashley Shapiro, RN (Registered Nurse), IBCLC (International Board Certified Lactation Consultant) joins Dr. Shawna on today’s episode to talk about the basics of breastfeeding. 

Ashley shares when to seek help from a lactation consultant (it’s probably earlier in your pregnancy journey than you think!), what breastfeeding feels like (it should not hurt!), and her recommended lactation tools. 

Ashley practices in Laguna Hills, CA. If you are interested in working with Ashley, you can reach her on website or on her Instagram, @ashleyshapirolactation_ . 

Helene Sula, author, blogger, and long distance walker, joins Dr.Shawna on today's episode. Helene shares her experiences of preparing and completing the Cotswold Way walk in England, a 130 mile-trail that she hiked solo in 10 days during October '24. She talks about how preparing for this walk not only changed her physically, but also challenged the way she viewed her time. As a content creator and owner of her own business, she felt like she could never take time away from her business. During her training, which included taking 4-6 hour walks several times a week, she realised how beneficial it was for her to take a step away from work and to reconnect with herself. 

This episode is PART II of a series on long walks. Be sure to check out last week's episode with Helene's husband, Michael Sula, as he discusses the exercise program he created for Helene to walk the Cotswold Way. 

Want to hear more from Helene, check out her blog, see her adventures in real time on Instagram at @heleneinbetween, or read her book. 

She also created a paid guide of the Cotswold Way, which can be purchased here. 

Michael Sula, M.S. in Exercise Physiology, joins Dr. Shawna on today's episode in a two-part series on long walks.

In PART I Michael discusses the 4 month training program he created for his wife, Helene Sula (who will be interviewed in PART II), to walk the approximately 100 mile Cotswold Way trail in 10 days in Fall '24. They have generously shared the training program which can be found for free here and additionally includes suggestions for gear, cross training, and rest days.

Michael also discusses the history of modern exercise in America started by Dr. Kenneth H. Cooper, the benefits of exercise testing, and how to find an exercise plan to meet your fitness goals. Interested in performing exercise tests to see what your baseline is, check out this article for some examples of simple tests you can perform on your own.

Want to know more about Michael & Helene's travel adventures, follow along on their blog and Instagram, @heleneinbetween.

Dr. Holly Horikawa PT, DPT (Doctor of Physical Therapy), CLT (Certified Lymphedema Therapist) joins Dr. Shawna on this episode to talk about pelvic wellness from a lifespan perspective. Dr. Holly is a pelvic floor physical therapist with 20 years experience treating male and female pelvic disorders.

This conversation touches on topics that most people find too taboo to discuss- bowel & bladder function, female hormonal changes, and pressure management (AKA leaking with sneezing and coughing).

If you want to work with Dr. Holly, click the link to her clinic, Lokahi Physical Therapy , in Huntington Beach, CA or connect with her on Instagram, @lokahipt.

Matt & Gigi Kelley join Dr. Shawna on this week's podcast to talk all things travel. They discuss the order in which they plan a trip, cycling vacations in Europe, and packing tips.

Below are some of Matt & Gigi's favorite things they use when traveling (not sponsored):

-Jeans

-Pants

-Purse

-Foldable backpack

Happy Traveling!

Charmaine Horn, a Qigong teacher and Stress Relief Expert, joins Dr. Shawna on today's podcast to talk about the practice of Qigong for stress relief. Charmaine shares how practicing Qigong has changed her relationship with stress, strength training, and how she relates to others.

If you are interested in learning more about Qigong, Charmaine recommends reading these two books:

-The Way of Qigong by Kenneth S. Cohen  

-The Healer Within by Roger Jahnke

Interested in practicing Qigong with Charmaine? You can connect with her on Instagram @oasisqigong (which has a link to her website and YouTube) or her website, oasisqigong.com.

Dr. Taylor Sillekens PT, DPT, OCS, CSCS joins the podcast today to discuss current physical therapy approaches and ideas.

Dr. Taylor and Dr. Shawna were in the same cohort at Cal State Long Beach's Doctorate of Physical Therapy Program. Since graduating with his DPT (Doctorate in Physical Therapy) in 2021, Dr. Taylor has added more knowledge and letters to the end of his name - OCS (Orthopedic Clinical Specialist) and CSCS (Certified Strength and Conditioning Coach). He talks about how these additional credentials have shaped him as a clinician and how they have refined his clinical decision making in a fast-paced outpatient orthopedic setting.

Dr. Taylor provided resources for two of the concepts discussed on the episode:

-Clinical Prediction Rules

-Clinical Practice Guidelines

As well as one of the main courses he took post-grad to improve his orthopedic skills, Learning Movements.

If you are interested in working with Dr. Taylor or have a question for him, you can send him a DM on Instagram @taysilks or email him at [email protected].

Join Dr. Shawna and her mom on the final Christmas Market episode as they explore Frankfurt.

If you have enjoyed this mini-series about German Christmas Markets, please check out @heleneinbetween on Instagram where she has guides to Christmas Markets all over Europe.

Join Dr. Shawna and her mom as they travel to their final stops on the cruise, Mainz & Wiesbaden.

Highlights include:

-walking tour of Mainz

-seeing Santa Clause!

-walking tour of Wiesbaden

Want to know more about Christmas Markets, check out our host's Instagram page, @heleneinbetween!