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 

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/ 

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/

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/

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:

1. What 3-5 things are you most proud of/grateful for from 2022?
2. What do you want to do more of in 2023?
3. What do you want to stop doing/let go of in 2023?
4. What is one word that describes how you want to FEEL in 2023?
5. 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/

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/

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/

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

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

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