Healthy, Fit & Pain Free Pittsburgh!

Energy…..something we all crave, but little of us have. It’s one thing to want to lose weight, life a healthier life, and get stronger to perform the activities you love with the people you love. 

……But if you lack the energy…….the former becomes nonexistent. 

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses THE daily recipe that helps you feel rejuvenated, revived, and have the energy you need to take on the day with a BANG. 

Throughout the episode Doc discusses:

🔲 Where the energy leaks are in our daily life.   

🔲 How the “tools” we use for energy are actually detrimental. 

🔲 The 60-10 rule to turn screen time into an asset. 

🔲 Ways to better motivate yourself for those arduous tasks. 

🔲 Actionables to start implementing into your life today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

We all have an ideal weight we would like to be at………but few of us know how to get there. Today we discuss the mistakes we make and what it actually takes (see what I did there). 

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the four reasons why we get stuck when on a weight loss/gain program, and how to get unstuck for long lasting results. 

Throughout the episode Doc discusses:

🔲 What factors get us stuck in the first place.  

🔲 What changes need to be made ASAP!

🔲 Where your mind is at and where it should be. 

🔲 The optimal game plan to implement today to get you looking better naked!

🔲 3 Actionables to start implementing into your life today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

It’s almost summer time people. That means weddings, beaches, parties, and wearing outfits that show a little more skin. 

This is also the time where you may start to feel your energy is wayyyyyy down. Maybe some extra fluff or things moving around when you’re attempting to be your little active and productive self. How about that picture that you took and instantly glared at. 

Welp this episode is for youuuuu

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the five simple steps to get you fit by summer. This 💩 is not complicated and we will cover why here…..

Throughout the episode Doc discusses:

🔲 How many times and how hard you should really work out per week.  

🔲 Can you actually get you a fitter you without a diet???? 

🔲 Where most people go wrong with their night time routine. 

🔲 The most important step that you are missing daily. 

🔲 3 Actionables to start implementing into your life today!

We all want to make positive changes for our health, but sometimes others don’t feel the same way. If only it was as easy as taking a magical pill…….what if it could be? 

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the five ways to get your family on board to support your health and fitness goals. It might be simple……but not easy (like magic pill). 

Throughout the episode Doc discusses:

🔲 Why family members may treat you like you are dying.  

🔲 A vegan crossfitter…….nuff said. 

🔲 How to get you and your family’s nutrition on track without the whining. 

🔲 The most important factor, to gain acceptance,by your family for a healthier and happier you. 

🔲 3 Actionables to start implementing into your life today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

Are you looking for a specialist to get you stronger? Lose weight? Gain energy? Get out of pain? On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the proper steps to find that special someone who will help you achieve those short term and long term goals standing in your way of a happy and healthier living. 

Throughout the episode Doc discusses:

🔲 What defines a coach health and wellness specialist.    

🔲 Where to even start when researching the internet. 

🔲 What to look for in a strength and conditioning specialist……and the proper credentials.     

🔲 The three questions you and they should ask in a consult. 

🔲 3 Actionables to start implementing into your life today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

Do you experience regular set-backs physically when trying to get healthier? Are there old aches and pain that constantly seem to haunt you? On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the fear of injury, re-injury, and dealing with pain while trying to make progress both in and out of the gym. 

Throughout the episode Doc discusses:

🔲 How we are not alone in this line of thinking, and who to reach out to.    

🔲 Where our fear often stems from. 

🔲 Misnomers about hurt and injury that leave us astray.    

🔲 Why going to your doctor may not be a good idea.        

🔲 3 Actionables to start implementing into your life today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc answers another question to explain pre and post workout nutrition. 

Throughout the episode Christina and Doc discusses:

🔲 The 3 most important aspects of pre and post workout meals.  

🔲 The common myths that we all fall for. 

🔲 The one ingredient that can make the biggest change to your progress.   

🔲 How to personalize your nutrition to fit your lifestyle.       

🔲 3 Actionables to start implementing into your today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc answers another question from one of the members regarding how to measure progress in the gym (and life). 

Throughout the episode Christina and Doc discusses:

🔲 The 5 key areas to measure progress.  

🔲 How one number can sabotage your momentum. 

🔲 Why fat loss and muscle gain should be at the bottom of your list.   

🔲 The common pitfalls that derail us.       

🔲 3 Actionables to start implementing into your today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the misunderstood topic of stress and anxiety. We often think that stress is bad and we need to limit it from our lives…….but what if we’ve been wrong all along?

Throughout the episode Christina and Doc discusses:

🔲 Where does stress come from?

🔲 Acute vs. Long-term Stress

🔲 How to maximize our stress to be productive and efficient.

🔲 The 3 P’s to reduce your anxiety.

🔲 Quick ways to get anxiety under control.

🔲 3 Actionables to start implementing into your today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with Christina Spicer of Amedisys. Many of us have experienced the stress and challenges that come with caring for aging parents, but have little guidance to ensure a simple and efficient process for our loved ones.

Throughout the episode Christina and Doc discusses:

🔲 Hospice and the common misconceptions.

🔲 What to expect when planning the next step for aging parents and/or loved ones.

🔲 When is hospice recommended.

🔲 Tips and advice for the children who are most responsible for the parent…..and how to make life easier.

🔲 3 Actionables to start implementing into your today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses your personalized prescription surrounding weight-training days, workout days, and sports-based competition days.

Throughout the episode Doc discusses:

🔲 What factors to consider when creating your own workout schedule.

🔲 The best exercise modalities to complement your health and wellness goals.

🔲 What recovery modalities to best utilize on these days.

🔲 The DON’Ts that will quickly sabotage your goals.

🔲 3 Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with professional therapist, speaker, and health coach Steve Wize, owner of Mental Fitness.

Steve Wize is a Licensed Clinical Social Worker (LCSW) and the president and founder of Mental Fitness, LLC. He is a graduate of Penn State Erie for undergrad in psychology and the University of Pittsburgh for my Master’s in Social Work.

Throughout his career, Steve has worked closely with executives, entrepreneurs, and high-power individuals who have unique struggles that traditional therapists often struggle to relate to.

The goal of Mental Fitness is to provide true, comprehensive, and holistic care to all our clients!

Throughout the episode Doc and Steve discuss:

🔲 Why mental fitness is important for everyday living.

🔲 The common pitfalls we fall into when life strikes back.

🔲 A daily habit that is sabotaging your daily progress.

🔲 Why mental health concerns are at an all time high.

🔲 3 Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses all things pain surrounding exercise, injury, and stress.

Throughout the episode Doc discusses:

🔲 Where pain can come from

🔲 Why we experience pain

🔲 What you can do to reduce pain faster

🔲 How you body responds to daily life differently

🔲 3 Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses wearables (fitness trackers) and if they are really worth the money and all of the hooplah?!

Throughout the episode Doc discusses:

🔲 What all do fitness trackers actually do.

🔲 How they can prevent you from getting sick.

🔲 Are they really that accurate?

🔲 Why you should get one…..

🔲 ……and why you shouldn’t

🔲 3 Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

#strengthandconditioning #training #recovery #strengthtraining #exercise #nutrition #healthyfitandpainfree #healthyfitandpainfreepittsburgh #pittsburgh #exercise #fitness #fit #fittips #exercisetips #physicaltherapy #physiotherapy

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses 5 things you can start doing this year in order to become your best self and start crushing your goals!

Throughout the episode Doc discusses:

- The Best Practices In Creating Your Goals

- How To Stay Consistent With Your Goals

- Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses what sugar really is, and whether or not it is something that should or shouldn't be a part of your diet.

Throughout the episode Doc discusses:

- What sugar is

- The best and worst types of sugar (and carbs altogether) to consume

- How sugar affects your body

- 3 Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses how alcohol affects your body and health, and how it can be implemented into your lifestyle without going cold turkey.

Throughout the episode Doc discusses:

- What makes you drunk

- What makes you hungover

- How alcohol affects weight gain

- How to give alcohol a place in your lifestyle

- 3 Actionables to start implementing into your lifestyle today!

As always, gift this with someone that can benefit from it!

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with Inner Strength's new Nutritionist Allison to discuss low fat vs. low carb diets. 

Throughout the episode Doc and Allison discuss:

- The pros and cons of both diets

- Which diet is best for you

- 3 Actionables to start implementing into your nutritional lifestyle

As always, share this with someone that can benefit from it!

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc goes into the topic of whether or not working out while you are sick is a good idea or not?

Throughout the episode Doc discusses:

- How being sick affects your body and mind

- How to maintain fitness while you are less active

- How to calm your mind and maximize your efficiency

As always, share this with someone that can benefit from it!

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc goes into the topic of whether or not walking is enough exercise, or do you need more?

Throughout the episode Doc discusses:

The origin of the "10,000 steps" myth

What wearable fitness trackers actually do

Whether or not walking is sufficient exercise for you

3 Actionables to start implementing these practices today

As always, share this with someone that can benefit from it!

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with Andrew Wade of Case Specific Nutrition to discuss how to make meal prepping simple and easy in order to start crushing your health, fitness, and nutrition goals. 

Throughout the episode Doc and Andrew discuss:

As always, share this with someone that can benefit from it! 

Check Out Case Specific Nutrition Here —> https://casespecificnutrition.com/

Learn more @innerstrengthpgh

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with Charlie D of #NoExcuseNation to discuss the best ways for athletes to train in order to enhance their performance, reduce injuries, how to and move in maximal efficiency for their sport.

Throughout The Episode Doc and Charlie Discuss:

As always, share this with someone that can benefit from it!

Check Out Charlie D Here —> @noexcusecharlie

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc sits down with his wife Nina to discuss 5 key areas to address in becoming a Healthy, Fit, & Inspirational Parent. 

Throughout this episode Doc discusses

As always help someone who could use this!

Learn more @innerstrengthpgh

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc answers the often asked  question: "Should I Workout Every Day?", and dives into just how you should be structuring your plan.

Throughout this episode Doc discusses

As always help someone who could use this!

Learn more @innerstrengthpgh

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses how you may actually be sabotaging your ability to get quality sleep each night, and how you can start getting the best sleep of your life so you can wake up feeling great every morning!

Throughout this episode Doc discusses

As always help someone who could use this!

Learn more @innerstrengthpgh

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses the significance of going outside of your comfort zone, and how taking action and embracing uncertainty is key to achieving the healthy lifestyle that we all deserve.

As always help someone who could use this 

Learn more @innerstrengthpgh

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses the workout program that will get you the best results for losing fat, gaining muscle, staying out of pain, and results that will last you FOREVERRRR.

Throughout this episode Doc discusses

As always help someone who could use this!

Learn more @innerstrengthpgh

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses the five things we tell ourselves on a daily basis and how we react to them to self sabotage our overall health.

Throughout this episode Doc discuss

🔘 Five regular phrases we tell ourselves.

🔘 How to better prepare for your week both mentally and physically.

🔘 What is the gap and the gain preventing us from progress.

🔘 How you are best at persuading yourself.

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses what some may consider as “nerve pain” and all things related.

Throughout this episode Doc discuss

🔘 Three things to self assess if it is nerve pain.

🔘 What he HATES the term sciatica.

🔘 Is it really nerve pain?

🔘 How to keep it from happening again!

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses the most effective way to track all things health related to optimize progress. Hint……it’s not what you think is important.

Throughout this episode Doc discuss

🔘 What numbers you should actually be tracking.

🔘 How to know when you need to make change.

🔘 Is tracking necessary for sustained progress?

🔘 Making it all simple.

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

#tracking #trackingprogress #nutritionaltracking #nutrition #programming #exerciseprogramming #fitnessmeasurables #wearables #fatloss #gainstrength #fitness #diet #exercise #healthyfitandpainfree #healthyfitandpainfreepittsburgh #pittsburgh

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc goes on a rampage to discuss fitness influencers ⚠RANT ALERT⚠

Throughout this episode Doc discuss

🔘 The people you should ABSOLUTELY not listen to regarding your health

🔘 How inflammation is a mystical things.

🔘 How to find a reputable source for health and wellness.

🔘 How to look better naked in an instance.

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is answering another question asked by a listener by discussing the four easy steps to breaking any plateau.

Throughout this episode Doc discuss

🔘 Why tracking everything is misleading.

🔘 The one mistake to screw up your entire diet.

🔘 The fitness game you don’t want to play.

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is answering another question asked by a listener by discussing the 3 DON’TS on vacation.

Throughout this episode Doc discuss

🔘 Why walking is the enemy on vacation.

🔘 Why following a diet on vacation is counter-productive.

🔘 How I managed to gain 15 lbs in one week.

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is answering another question asked by a listener. Today, we talk about strength training.

Throughout this episode Doc discuss

🔘 Why injuries occur with strength training.

🔘 The lies most healthcare professionals are telling you.

🔘 A bullet-proof plan to get stronger without risk of injury.

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is discussing all things media and the BIGGEST lies we are being fed about our health.

Throughout this episode Doc discuss

🔘 The 5 lies that are sabotaging our health journey

🔘 Who and what we should really be listening to

🔘 How to know when someone is lying to you

🔘 3 Actionables today that will make instant change 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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Podcast Link:

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses his experience with a daunting 2022 and the #75Hard Lifestyle.

Throughout this episode Doc discuss

🔘 What is 75 Hard

🔘 The 5 tough lessons he learned

🔘 Why cold showers are a necessity

🔘 The % of our max capacity we are capable of using

🔘 Actionable items you can use if faced with a tough month today

🔘 ……and not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc continues to discuss his recent read of Jordan Peterson’s ‘The 12 Rules of Life: An Antidote to Chaos.’

Regardless what age, we highly recommend this read for it highlights the many areas of life from our career, to parenting, or simply just petting a cat on the street.

Throughout this episode Doc discuss

🔘 How we often choose the wrong path in the right direction

🔘 What your mom didn’t tell you about little white lies

🔘 That ignorance isn’t always bliss

🔘 What your speech truly says about you

🔘 The lessons we can learn from children skateboarding in the park

🔘 How a stray cat can be our best friend

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ we introduce Dr. Michael Mash.

Dr. Mash is the owner and founder of Barbell Rehab, a continuing education company dedicated to helping fitness and rehab professionals improve the management of barbell athletes. He received his Bachelor of Science in Biology from Saint Vincent College in 2014 and Doctor of Physical Therapy from Duquesne University in 2016. Michael is the creator of the Barbell Rehab Method Certification, a live CEU approved course for clinicians and coaches. He has made it his life’s mission to reduce barriers to strength training and encourage its use and application on a global level.

Throughout this episode Dr. Mash and Doc discuss

🔘 Why the general population needs to lift with a barbell.

🔘 The misinformation we are given about barbell and weight lifting.

🔘 The unique perspective female athletes bring to the table.

🔘 Common injuries we see across genders.

🔘 How to properly incorporate lifting for life.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

🚨New Podcast Up🚨

We are now back on

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On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is flying solo to discuss his recent read Jordan Peterson’s ‘The 12 Rules of Life: An Antidote to Chaos.’

Regardless what age, we highly recommend this read for it highlights the many areas of life from our career, to parenting, or simply just petting a cat on the street.

This podcast is going to highlight how to utilize this book to break out of plateaus, increase happiness, and enjoy this healthful journey we are on.

Throughout this episode Doc discuss

🔘 How posture is more than just not looking like Igor sitting at your work desk.

🔘 Why we treat our animals better than ourselves.

🔘 The worst people to become friends with.

🔘 What your neighbor and the most popular IG model have in common.

🔘 Why all of our children are doomed……and we’re to blame.

🔘 Our home…….a house of cards.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is joined by Lindsay and Casey, the co-founders of Victory Float in Sewickley and Lawrenceville, PA

Throughout this episode they discuss

🔘 The life altering moments that took them from intense barbell athletes to running a recovery focused facility.

🔘 What are floating, infrared therapy, and heat/cold modalities and how can they help.

🔘 What we think is recovery and what actually is recovering are not the same.

🔘 Why just breathing, stretching, and yoga are not enough.

🔘 Ways you can start from home today

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

✓ Spotify

✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is flying solo. To discuss the habits he learned on his recent trip to New Jersey that is killing your age and health.

Throughout this episode Doc discuss

🔘 How a fictional character can give you all of the answers.

🔘 The one emotional that kills our progress.

🔘 Two things you are not doing daily that could change everything.

🔘 Being your own manager.

🔘 Relationships and why we are so bad at them.

🔘 How a fictional character can give you all of the answers.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

✓ Spotify

✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is joined by Nutritionist and  Lifestyle Weight Management Coach Maria Allshouse.

Maria originally achieved her Bachelors Degree in Business and Communication where she worked in corporate life. She then decided to chase her passion after a massive transformation. Now she holds a Certification in Lifestyle Weight Management, ISSA/NESTA and Precision Nutrition, is a keynote speaker, and works with the University of Pittsburgh Diabetes Prevention Program. She is also launching an athleisure line.

Throughout this episode Maria and Doc discuss

🔘 How Maria’s transformation paved the way to her current success?

🔘 Why empathy is everything.

🔘 The best habits to implement to just get started.

🔘 Where do we feel society fails to really make progress?

🔘 The future of nutrition and healthcare.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

✓ Spotify

✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is joined by Case Specific Nutrition Dietician and friend Devon Kroesche.

Devon has the opportunity everyday to work as Director of Marketing and Dietician with CSN. She graduated with her Bachelors and then pursued her Master’s Degree in Nutrition and Dietetics at Pitt University. She then filled a Clinical Internship at UPMC Presby Hospital prior to her full-time role with Case Specific in 2021.

Now she’s inspired to become a media-focused Dietician to combat

Throughout this episode Devon and Doc discuss

🔘 How Devons challenges as a teenager paved the way for her now role as a Dietician.

🔘 The struggles of disordered eating and why we are handling it the wrong way.

🔘 How the general population demonstrate a certain element of disordered eating.

🔘 How to heal a relationship with “bad” food.

🔘 An actual silver lining to social media with diet and nutrition.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is joined by Chiropractor and friend Dr. Ryan Livingston.

Dr. William Ryan Livingston is a published medical researcher, med-legal expert, Doctor of

Chiropractic, and Business & Performance coach for Doctors & Attorneys. He began his story of epic measure a mere week after his birth. Dr. Ryan has had quite the experience in the medical system including hospitalizations due to severe asthma, chronic allergies and infectious disease, risky surgeries, liver cirrhosis and cancer.

Dr. Ryan reversed his conditions naturally, using plants and the innate power within the body to heal itself so he can now equip patients and high performance individuals with the same tools, mindset and philosophy to achieve the same results.

Throughout this episode Doc and Dr. Ryan discuss

🔘 How the spine affects recovery, performance, and quality of life

🔘 Traumatic injuries and their long-term effects

🔘 The untold truth about posture and why your spine may be unstable

🔘 A more holistic approach to your health and a new standard to medicine

🔘 Where the medical system is wrecking our health and wellness

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is flying solo to discuss his recent battle with mental health issues and those around him who are experiencing the same.

Is it the winter blues? We’ll find out!

Throughout this episode Doc discusses

🔘 The importance of addressing your head trash now.

🔘 An effective way to brain dump on paper.

🔘 How stoicism has helped him overcome all the stressors coming his way.

🔘 What many fail to do in these circumstances.

🔘 How this has affected his marriage (and you’ve made this mistake too).

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is flying solo to discuss the ever annoying and confusing low back pain in the winter.

Throughout this episode Doc discusses

🔘 The cause of chronic low back pain (here’s a hint…..it’s not from lifting).

🔘 Why low back pain is more prevalent in the winter.

🔘 How low back pain and health are significantly correlated.

🔘 What research really says about low back pain.

🔘 What 3 things not to do to treat low back pain.

🔘 The best exercises to keep you out of pain in the winter season.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

We are now back on

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✓ Youtube

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc and Nina team up again as Doc lists out his recommendations when searching for shoes to workout in.

Throughout this episode Doc and Nina discus

🔘 What’s new in the young parenting world.

🔘 The many misconceptions that people have about buying workout shoes.

🔘 What some shoe companies want you to believe.

🔘 What research really says.

🔘 The best shoes for running, walking, and lifting.

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA.

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses the best workout program to follow if you are looking to get stronger, “tone up,” and feel better with less pain.

Throughout this episode Doc discusses

🔘 The many different training programs out there.

🔘 Why some organize training programs differently

🔘 Cardio or strength first?

🔘 Should you even focus on your core

🔘 The best program to follow

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses cheats, treats, and rewarding, and how this is all a lie by the self-help and fitness industry.

Throughout this episode Doc discusses

🔘 Where cheat meals originated from.

🔘 How “treating” yourself can have consequences.

🔘 Rewards vs. Vices

🔘 How to implement breaks to improve brain health.

🔘 Proper implementation without re-creating your “perfect picture.”

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses all things absolutely terrible about goal setting.

Throughout this episode Doc discusses

🔘 How goal setting prepares you up for a downward spiral

🔘 Where the vision board actually originated from

🔘 How Baby Boomers differ from Gen X who differ from Millenials (and maybe Gen Z)

🔘 One of the best books everrrrrrr

🔘 The best way to set your focus for forward progress

🔘 Not to mention 3 Takeaways 🍻

As always help someone who could use this 👍

👉 Check us out at innerstrengthpgh.com

👉👉 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

👉👉👉 OUR SOUTH LOCATION IS OPENNNN at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this episode of ‘Doc Talk” Doc is flying solo. In this segment, Doc talks about the misconstrued reality of burning calories and how it is affecting your goals.

Throughout the podcast he discusses

👉🏼Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼They specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

On this episode of ‘Doc Talk” Doc is flying solo. In this segment, Doc talks about pain and why it can all of the sudden affect us.

Throughout the podcast he discusses

How many times did I say pain there???

👉🏼 Inner Strength: Physio. Fitness. Athletics is located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼 We specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

On this episode of ‘Doc Talk” Doc is flying solo. In this segment, Doc talks about the common misconception when it comes to losing fat, and the few changes you can make for better results…..trust me they don’t involve carbs.

Throughout the podcast he discusses

👉🏼 Inner Strength: Physio. Fitness. Athletics is located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼 We specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

On this episode of ‘Doc Talk” Doc is flying solo. In this segment, Doc goes on a rant about “road rage” and how it is affecting our health, the relationships with our family/friends, and mental state.

Throughout the podcast he discusses

🔘 Why we experience Road Rage

🔘 How Road Rage is really an perception of self (gettin’ deep in here”

🔘 Road Rage and The Wheel of Life

🔘 Balancing health in the wheel of life

🔘 Why you shouldn’t exterminate the person who pulled out in front of you

🔘 AND 3 take-away points to improve your health

Please enjoy and subscribe 👍

👉🏼 Inner Strength: Physio. Fitness. Athletics is located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼 We specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

On this episode of ‘Doc Talk” Doc is flying solo. In this segment, Doc

discusses his biggest lesson learned from his past trip to Colorado.

🔘 My ultimate 10 minute workout

🔘 Almost getting devoured by a bird at the airport

🔘 How college volleyball is better than the local news

🔘 The naked lady at Denver airport

🔘 How problems are only the symptoms of the root cause

Please enjoy and subscribe 👍

👉🏼 Inner Strength: Physio. Fitness. Athletics is located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼 We specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

On this episode of ‘Doc T-Time” Doc is flying solo.

Throughout this podcast Doc addresses the SOUL DESTROYING

🔘 “We will see you in 5-10 years!”

🔘 “You will never do_____again!”

🔘 “Don’t squat or deadlift…….it’s bad for you!”

🔘 “Quit going to the gym!”

🔘 “Do you want me to write you a script?”

🔘 “Just do some stretches.”

🔘 “You need to lose weight………”

Please enjoy and subscribe 👍

👉🏼 Inner Strength: Physio. Fitness. Athletics is located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼 We specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

As always help someone who could use this 👍

On this episode of ‘Doc T-Time” Doc is flying solo.

Throughout this podcast Doc addresses the common foods that are “labeled” good source of protein, but think twice before incorporating them into your HIGH protein diet. Foods discussed today include

🔘 Nuts and Nut Butters

🔘 Protein Bars

🔘 Yogurt

🔘 Beans, Lentils, Seeds

🔘 Dairy

🔘 Cured Meats

We are now back on

✓ Spotify

✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics is located at 203 Hershinger Rd. Coraopolis, PA 15108

👉🏼 We specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

On this episode of “The Healthy, Fit, and Painfree Podcast” we welcome Charlie Dolnosich aka ‘No Excuse Charlie’ 👏👏👏

Charlie is a college friend of Doc-T. Recently, they sat down to discuss the future of health and wellness and the conversation turned into a podcast 🙌🏻.

Charlie has a conversant resume including

✔️ An Elementary Education teacher

✔️ A competitive bodybuilder

✔️ High School football coach

✔️ Strength and Conditioning Coach

✔️ Blogger

✔️ And is co-host of the ‘Chasing Dreams’ Podcast

IG: @noexcusecharlie

Email: charlie@noexcusecharlie.com

In this episode, Charlie and Doc discuss

🔘 Their own experiences growing up and how it paved their way into health and wellness.

🔘 Charlie’s past and current experiences in the health and fitness industry.

🔘 How his perspective has changed working with elementary-aged children and high school athletes.

🔘 The school system, parents, and how we are contributing to childhood obesity.

🔘 How social media is affecting kids and parents.

How to build and maintain healthy friendships when trying to establish a healthier lifestyle?

🔘 3 Takeaways

We are now back on

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✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

We are also in the process of opening our South location at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this quick episode of “The Healthy, Fit, and Painfree Podcast” Doc is flying solo once again to give you some quick tips on when to visit your doctor.

DISCLAIMER: This is not medical advice. This is simply a guideline on when to visit your doctor if you are having musculoskeletal pain. Please use common sense with this information, or message me if unsure.

Throughout this episode Doc discusses

🔘 A six-item checklist that you should perform before consulting a physician

🔘 Three questions you should have on hand when going to the doctor

🔘 Three things to consider when going to your doctor

🔘 Other possible solutions

🔘 Why being judgemental is helpful

🔘 3 Takeaways

We are now back on

✓ Spotify

✓ Anchor

✓ Apple Podcast

✓ Google Podcast

✓ Youtube

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

We are also in the process of opening our South location at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this quick episode of “The Healthy, Fit, and Painfree Podcast” Doc is flying solo once again to give you some quick tips on everything holiday and your health.

Throughout this series Doc discusses

🔘 Five ways to get in exercise around the holidays

🔘 Four ways to manage your eating

🔘 Three ways to manage your stress

🔘 Two turtle doves

🔘 AND A PARTRIDGE IN A PEAR TREEEEEE 🎄🎅

🔘 Not to mention 3 Takeaways 🎁🎁🎁

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

We are also in the process of opening our South location at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this quick episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is flying solo once again to give you some quick tips on everything holiday eating and your health.

Throughout this series Doc discusses

🔘 Five ways to get in exercise around the holidays

🔘 Four ways to manage your eating

🔘 Three ways to manage your stress

🔘 Two turtle doves

🔘 AND A PARTRIDGE IN A PEAR TREEEEEE 🎄🎅

🔘 Not to mention 3 Takeaways 🎁🎁🎁

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

We are also in the process of opening our South location at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this quick episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc is flying solo once again to give you some quick tips on everything holiday stress and managing it for the sake of your family and yourself.

Throughout this series Doc discusses

🔘 Five ways to get in exercise around the holidays

🔘 Four ways to manage your eating

🔘 Three ways to manage your stress

🔘 Two turtle doves

🔘 AND A PARTRIDGE IN A PEAR TREEEEEE 🎄🎅

🔘 Not to mention 3 Takeaways 🎁🎁🎁

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

We are also in the process of opening our South location at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

On this episode of ‘The Healthy, Fit, and Pain Free Podcast’ Doc discusses the year 2021 at a glance for both Inner Strength, and him personally.

Throughout this episode Doc discusses

🔘 The lessons the Inner Strength team learned this year

🔘 The lessons learned by the IS members

🔘 What Doc learned personally about himself and his mental health

🔘 And why New Year's Resolutions SUCK

🔘 Not to mention 3 Takeaways 🥂

As always help someone who could use this 👍

Check us out at innerstrengthpgh.com

👉🏼 Inner Strength: Physio. Fitness. Athletics’ West location is at 203 Hershinger Rd. Coraopolis, PA 15108

We are also in the process of opening our South location at 108 Commerce Drive Lawrence,PA (opens January 3rd 2022).

In this episode Doc and Ryan discuss the topic sweeping the world: Simone Biles, Mental Health, the Olympics and extract the lessons we can all learn from the undisputed Greatest of All Time (GOAT) of Women’s Gymnastics, and now the Greatest Champion of Mental Health.

You, like Simone are not the sum of your accomplishments. You are not the sum or a victim of circumstance. If you are struggling with your health and fitness journey, have plateaued, fallen off the wagon or yo-yo’d with your health it’s simply because the plan you had in place was designed for optimal circumstances. However, what Simone Biles is teaching the world right now by dropping out of competition due to stress and pressure, is that if you plan to lead a happy, healthy, pain free life for the long haul, you must redefine success and what healthy behaviors are when your environment is suboptimal.

How to do that is what this episode is all about.

Welcome to Season 2. We’re starting off with a BANG!

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love through 1:1 physical therapy, personal training, dietitian services and mental health coaching.

In this episode the guys break down the biggest mistakes they've heard from members prior to their "Inner Strength Life"

They talk everything from

- Doing everything for everyone else and nothing for themselves

-Thigh-masters, Shock Belts, Juice Cleanses, Richard Simmons

-Uncomfortable bootcamps and gym atmospheres that don't surround you with people in similar walks of life as you.

-Thinking small investments might get lasting results

-Pushing through the pain

and factors the ladies though we're small things... until they weren't

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love through 1:1 physical therapy, personal training, dietitian services and mental health coaching.

In this episode Doc and Ryan interview the Case Specific Nutrition “Queen of the West” Michelle Lagree MS RD, LDN about how to reduce Inflammation via nutrition.

They touch on things such as….

Why you’d want to reduce inflammation through nutrition, what types of diets and specific foods promote reduced inflammation, which of them is actually sustainable and of course cap it all off with a few simple, actionable takeaways you can use to improve your nutrition right now.

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love through 1:1 physical therapy, personal training, dietitian services and mental health coaching.

In this episode Doc and Ryan break down the 5 reasons their female clients over 50 told them they avoided strength training like the plague until now, and why they all say they should have started years ago!

They dispel myths such as  “I don’t want to get too bulky,” “My upper body will never be strong anyway,” “It’s not ladylike to lift weights” and “I never thought of how it would affect every day of my life!”

Check it out...you are a badass woman… you deserve a life of strength

And as always, make sure to hit the thumbs up and subscribe buttons wherever your watching or listening

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love through 1:1 physical therapy, personal training, dietitian services and mental health coaching.

What an episode we have for you today! Andrew Wade MS, RN, LDN is a licensed dietitian, sits on the PA state board of dietitians and is the owner of the Case Specific Nutrition family of brands which includes Case Specific Nutritions team of dietitians (5 locations in Pittsburgh and one in Altoona,) Case Specific Meal Prep, Case Specific Wellness, the Rate My Day App, the Optilife Academy and his own podcast CSN3M.

In this episode the guys and Andrew talk first about what the difference is between a dietitian and a nutritionist (and why a dietitian is MUCH higher qualified to help you.) Then they walk step-by-step through exactly how to break the cycle of negative thoughts that promote procrastination in our health which ultimately lead to consciously choosing illness over wellness and cultivating depressive thoughts.

This is T-H-E reason most people avoid getting healthy, (along with a lack a filter for the truth) and with the right support, you can become the highest version of yourself, even if you’ve never attempted to improve your health a single minute in your life

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love through 1:1 physical therapy, personal training, dietitian services and mental health coaching.

Two years ago a lady named Tracey won our 6 Week New Years giveaway challenge. Tracy, like many of our regulars here at Inner Strength had begun a new life challenge as she recently made the transition back into her parents house to become a full time caregiver for her aging mother.

Tracey applied for the giveaway because she had noticed she was starting to let her own health decline as she had put all her attention to taking care of not only her mother, but the house, the cooking, the yard...Everything a caregiver does...not much out of the ordinary.

However only 2 weeks into her giveaway, unfortunately Tracey’s mother fell at home. Tracey (admittedly) was more than 60 lbs overweight, has not exercised, save the two weeks of her giveaway and immediately ran to her mothers aid to lift her from the floor.

At that moment what didn’t seem like an issue prior to her signing up for this free giveaway because a major issue. When Tracey attempted to lift her mother up, she blew out her knee (which as you might imagine caused a chain reaction (of much greater issues than the bathroom not getting cleaned regularly) as she could no longer care for her aging mother herself.

Not only would she now have to care for her elderly mother on one leg for the next 12 months, but she’d have to hire additional help (which she had applied for the giveaway because she didn’t have the money to pay for personal training,) but she also had to live with the fear of her mother falling again, and her not being able to help her.

See that’s the thing most people don’t realize about strength training, it’s not supposed to be about “getting immediate results” (it doesn’t anyway BTW.) It’s about building the strength you don’t need right this very moment, so that you have it when you DO need it.

Tracey needed to have the strength in that moment. She (very admirably) had put off her personal needs for her aging mothers. What wasn’t admirable however, was the way in which she (again admittedly) neglected the needs of her own body, to be able to be the best caregiver she could be.

2 years ago I wished I could have done more to help Tracey. In fact it was one of the major reasons I made a big push to find the best Physical Therapist in Pittsburgh to become part of my team.

...Today on Healthy, Fit and Pain Free Pittsburgh, the guys are telling Tracey’s story (unfortunately) as a cautionary tale of how neglecting your requisite strength for being an effective caregiver can backfire in a flash. They break down the 4 most common caregiving movements that result in injury, where they most commonly occur, and provide examples of how you can strengthen your body, without weights, without machines, without a trainer so when your body requires you to be strong for those you love, you can tap into the strength you’ve proactively built.

This episode is accommodate by a post in the “Healthy, Fit and Pain Free Pittsburgh Facebook Group with Video Examples of how to perform the exercises the guys are talking about, and describe in the episode)

In this episode the guys break down what mobility actually is (hint: it's not stretching!) How to know where you may need to improve your mobility, the important relationship between joint mobility and core stability and give action steps to improving your mobility. They also talk about why achy, tight & stiff joints doesn't always mean you're lacking mobility and how desk bound professionals can improve their pain associated with sitting (causing a lack of mobility.)

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping primarily women and men over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, small group fitness, health coaching, accountability coaching, dietitian services and mental health coaching.

January 2021 is here - you know what that means? Resolution Season

Ohhhh the resolution, that most feeble of attempts at empty self motivation. Some people live for em, most people despise the thought of them, but make one anyway….

But 6% of people make their “Year Resolution” last more than 8 days. (Resolution BTW is defined as “a firm decision to do or not to do something. To be resolute in your decision.”

LOLZ

Data being as it is (listed above) resolutions don’t work for >94% of people...wana know why??

***Whispers*** (scoot in….) very few (if any) people can make this type of giant leap in creating a lifestyle.

Ok you can sit tall again

Ever heard of the phrase “you gotta walk before you can run” - of course you have

How often do you take that advice when trying to improve your health?

Ever? …...Noooo?

We’ll here’s the down and dirty truth...our brains aren’t built to make MASSIVE OVERHAULS immediately

Being human means we take small steps forward… creating a habit (maaaaaaybe 2) at a time try, fail, fail, succeed, fail, learn, try again, succeed.

Name me one skill you have developed that didn’t work like this

…..I’ll wait….

…...and while I wait I’ll tell you what we call this expectation most people have of their resolutions…

We call it “Diving Head First Into the Kiddie Pool”

And it just so happens to be what today’s Healthy, Fit and Pain Free Pittsburgh Podcast is about

In this episode the guys break down (I literally think we got them) all the reasons why most resolutions fail within the 8 days mentioned.

And of course because we’re all about that action (boss) we break down the scientifically proven ways for you to

1. Set achievable goals so you can make this healthy lifestyle thing actually last for you (even if you’ve never done it before.. Even if you despise the thought of…. Or absolutely hate working out...even if you have pain...even if you don’t believe in science (which after this past year I now know there are people who don’t believe in science! Whoda thunk it!)

2. Remember to celebrate your success - So you stop throwing yourself your precious little pity parties every time to fail (hint: failing is the most important part of creating success)

Say it with me now…. I’m ready to actually love myself :) (Yay!!)

3. Catch yourself falling off the wagon...or hitting a plateau - so you know exactly what to do to continue making forward progress, and not act like a toddler facedown hammer fisting and kicking the ground in a fit of rage (ok my 4 year old did this this morning…) (and I may have done it back)

4. And how to once and for all NOT FEAR SETTING GOALS BECAUSE OF YOUR FEAR OF FAILURE! Because...you know goals might actually be a good thing to set every now and then….Hooray!

Anyway.. This pod is really awesome and it combines the 35 years Doc and I have in the behavioral change coaching coaching industry and we just totally pull back the curtain and spill the beans…

(Too many figures of speech? okay okay i’ll stop…) Just listen to the pod..it’s really good.

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

Nutrition Fables are just as big a tradition as your favorite Fairy Tales. Unfortunatley for you this is because food companies are some of the biggest super marketing ninjas known to humankind. They'll do anything to get you to buy their "No-Fat Potato Chips" (wait potatoes don't have fat to begin with?) to get you to Go Keto (yay Brain Fog!) or to eat just 800 calories a day (...i didn't have anything to do this week anyway...)

This is of course all in the name of shuttling to their latest food product or diet plan, and rarely results in any type of sustainable healthy lifestyle.

In todays episode the guys take on 3 of the biggest Nutrition fables out there right now, debunk the myths associate and try their hand and making up nutrition fairy tales (which doesn't go so great....turns out neither of us will be writing a children's book anytime soon.)

We end by giving you some sustainable nutrition advice that will work in the long term if wether you're looking to lose weight, gain more energy or just be overall more confident in your health!

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

Even before "The Covid 40" was a thing - picking the right gym for your personality, your goals and your budget was a difficult process for anyone looking to start the new year off with a resolution to resurrect their health. Now in the wild and whacky world of Covid & Lockdowns, picking the right gym for you may seem like a flat out impossibility.

Never Fear! The upside to all this is, there are more fitness options out there than anytime in history, and the one that is the "perfect fit" for you does exist!

In today's episode Ryan and Doc break down all the different categories of gyms out there, along with the pro's and con's of each, who is the ideal fit for each type of facility and what the budget may look like to get involved at each type of facility!

More than anything in this episode we wanted to #SupportSmallBusiness. With all the lockdowns happening all over the country, small (mom and pop type) gyms have been ravaged. When people talk about supporting service businesses on social media, rightfully or not, most all attention goes to restaurants, when these small gyms are often MAJOR contributors to local neighborhoods, and charitable causes. We wanted to give the small gyms in our area (Airport Area of Pittsburgh) a shoutout and hopefully drive you to the right one.

(There are no competitors in a pandemic, we're all brothers and sisters #SupportSmallBusiness #SaveOurGyms) 

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hershinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

Is this episode Doc breaks down (in easy-to-understand terms) what exactly Arthritis is, why it's nothing to fear and what the medical field is doing wrong in it's diagnosis. They then dive into what different specialists do to treat the diagnosis, explain why all these specialists want to treat you differently and explain how you can continue to live an active, healthy and pain free life.  They cap off the show by providing you step-by-step instructions to put the treatment of your arthritis into your own hands, so you can avoid the confusion of shopping this diagnosis out to multiple specialists, if that's the route you choose..

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hirshinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

Healthy, Fit and Pain Free Pittsburgh - Episode 2

"Avoid Burnout, Win the Holidays, Stay Consistent"

In this episode the guys breakdown where the "yoyo" cycle comes from in our health and performance habit building, how we can unquestionably know when fatigue and the "i don't feel like it's" will set in, and how one simple tracking technique that takes 30 seconds a day can help you avoid burnout, stress and fatigue on your journey.

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics located at 203 Hirshinger Rd. Coraopolis, PA 15108 in Robinson where they provide Physical Therapy, Group Fitness Training, Nutrition Counseling and Personal Training for women and men in the 50's, 60's & 70's as well as sports performance training for middle school and high school aged athletes.

Inner Strength specializes in helping people with physical limitations get back to enjoying doing the activities they love with the people they love with fear of pain, re-injury or embarrassment.

In this episode Ryan and Dr. Tyler discuss why, when we set goals in our fitness and health, we can be our own worst enemy. They also touch on what to do instead of allowing negative thoughts to consume so much headspace that it transforms into action, what you can do to make yourself continually feel like you are making positive progress and not become bogged down with doubt!

These are great tips for a lifetime of healthy habit building.

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics, located at 203 Hirshinger Rd. Coraopolis, PA 15108 - they specialize in helping people over 50 get back to enjoying the activities they love with the people they love though 1:1 physical therapy, personal training, dietitian services and mental health coaching.

In this episode of Healthy, Fit and Pain Free Pittsburgh the guys introduce themselves, discuss why they've dedicated their lives to helping people get healthy, fit and pain free. They also discuss how to get the most out of this podcast and provide their "golden nuggets" or the things they've seen make the biggest difference to starting the journey to creating lifelong health (even if you've never been "healthy" before.... and it has nothing to do with exercise!)

Healthy, Fit and Pain Free Pittsburgh is brought to you by Inner Strength: Physio. Fitness. Athletics located at 203 Hirshinger Rd. Coraopolis, PA 15108 in Robinson where they provide Physical Therapy, Group Fitness Training, Nutrition Counseling and Personal Training for women and men in the 50's, 60's & 70's as well as sports performance training for middle school and high school aged athletes.

Inner Strength specializes in helping people with physical limitations get back to enjoying doing the activities they love with the people they love with fear of pain, re-injury or embarrassment.