Shows
Tuned In The Podcast with Mary Hopper043 - You're Stronger Than You Think with Dr. Sam ChernakIn this episode, I sit down with Dr. Sam Chernak for a blunt, bold, and deeply meaningful conversation about resilience, strength, and the stories we tell ourselves. Sam shares her unapologetic perspective on why it’s time to stop letting our inner critic run the show and how we can take back our power: mentally, emotionally, and physically.We talk about the labels we give ourselves, the shame cycles that keep us stuck, and how to get out of them by tapping into our truth. Sam also shares how her own healing journey helped her connect back to...
2025-10-0836 min
Your Strongest Self3 tips for Returning to High Impact Workouts Without F*cking Up Your Back + Biz Update and End of Season 1In 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 getting back to those hard, sweaty workouts you love without wrecking your backHow to manage setbacks when they comeRegister 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
2023-01-3138 minYour Strongest SelfHow to Use Cycle Tracking to Guide Your Workouts and Prevent Pain Flare-upsMost 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 y...
2023-01-2533 minYour Strongest SelfWhat to Do When PT Doesn’t Work For YouHave 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 peopleHow to get more out of your PT experienceReasons why you’re not getting better with PTWhat to do after P...
2023-01-1625 minYour Strongest SelfAre 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 - this episode is for you! In this episode you’ll hear:The pros and Cons of 30-day challengesMy take on WHY we can’t seem to follow through with themHow to assess whether or not they’re a good...
2023-01-0925 minYour Strongest SelfA Different Way to Set New Year GoalsAre 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 ta...
2023-01-0323 minYour Strongest SelfLiving with the Seasons and Spirituality with Angela RenzettiIf 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...
2022-12-2657 minYour Strongest SelfEnergy healing, Reiki and Connection with Stephanie Hunter-DinesDoes 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 surg...
2022-12-1954 minYour Strongest SelfBirth Trauma Healing with Dr. Tara MorrisonDr. 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: We...
2022-12-1245 minYour Strongest SelfYoga Therapy with Danielle SackHave 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, D...
2022-12-051h 07Your Strongest Self5 Tips to Stay Consistent with Exercise Through the HolidaysIf 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...
2022-11-2821 minYour Strongest SelfIt’s All Connected - Acupuncture for Pain with Mary WoodMy 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
2022-11-2150 minYour Strongest SelfBack Pain and Business - How My Own Healing Journey Changed My BusinessI’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 ow...
2022-11-1450 min
Feed Your HealthFYH 032 Body Image and Health Industry BS with Dr. Sam Chernak
I am so excited for this episode. In this week’s episode, I have on special guest, Dr. Sam Chernak. She helps women with chronic back pain overcome pain and get stronger to feel good in their bodies. She is a Physical Therapist and Back Pain Coach. She believes in focusing on Your Strongest Self – in ALL areas of life (Physically, Mentally, Emotionally, and Spiritually).
We had an epic conversation full of tangents, laughter, and profound truths. We shared our personal stories and struggles with body image and dieting. We discussed thoughts on health and fitness industry BS (h...
2022-11-0858 minYour Strongest SelfBody Image and Health Industry BS with Morgan ShepherdToday 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 yo...
2022-11-071h 05Your Strongest SelfHow 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 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 determ...
2022-10-3121 minYour Strongest SelfIntuitive Nutrition with Renata TrebingRaise 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 powe...
2022-10-2447 minYour Strongest SelfHow to Handle Back Pain Flare-UpsThere’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 informat...
2022-10-1720 minYour Strongest SelfDoes 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, 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)
2022-10-1024 minYour Strongest SelfCrossFit and Training for Longevity with Ty Rendlich-TexidorThere’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 e...
2022-10-0346 minYour Strongest SelfMasculine and Feminine Energy in Fitness & BusinessLet’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 sh...
2022-09-2620 minYour Strongest SelfThe Link Between the Pelvic Floor and Back PainIf 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.
2022-09-1924 minYour Strongest SelfDoes 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 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...
2022-09-1222 minYour Strongest SelfEffective Core Strengthening for Back PainWe 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 re...
2022-09-0520 minYour Strongest SelfHow to Stay ConsistentConsistency 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.
2022-08-2918 minYour Strongest SelfHow 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 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...
2022-08-2216 minYour Strongest SelfA Different Way to Think About RestAre 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 easi...
2022-08-1517 minYour Strongest SelfHow Much Does Your Exercise Form and Technique Really Matter?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 i...
2022-08-0812 minYour Strongest SelfIs It Really Possible to be Completely Pain Free?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. ...
2022-08-0819 minYour Strongest SelfIntroducing - Your Strongest SelfIf 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...
2022-08-0813 minYour Strongest SelfComing Soon! - Your Strongest SelfReady 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.
2022-07-2902 min
A Simply Intentional LifeCreating a Thriving Business that's Simple & Fun with Dr. Sam ChernakDr. Sam Chernak, a friend, and client of mine is joining us for this episode today to share how she has worked to find her own identity in her business through embracing simplicity and fun. We are going to take a behind-the-scenes look at her journey and her business, and really just chat about all things simplicity, and what it has looked like as she has been working with me over the past 9 months.Dr. Sam is a physical therapist and back pain coach obsessed with helping women feel STRONG in their bodies. She specializes in...
2022-07-2551 min