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Healthy Wealthy & Smart

The Healthy Wealthy & Smart podcast with Dr. Karen Litzy features top experts in health, wellness and business with a particular focus on physical therapy. We take evidence based medicine and break it down making it easier to understand and immediately apply to your life. At Healthy Wealthy & Smart our goal is simple: to provide you with the best information to live a healthy and pain free life!
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Now displaying: January, 2018
Jan 29, 2018

On this episode of the Healthy Wealthy and Smart Podcast, Nick Tumminello joins me to discuss exercise prescription. Nick Tumminello is the 2016 NSCA Personal Trainer of the Year, and the Editor-in-chief of the NSCA Personal Training Quarterly journal. He's the author of three books: Building Muscle and Performance, StrengthTraining for Fat Loss, and Your Workout PERFECTED. He's been a trainer for over 20 years, is the former strength coach for team Ground Control MMA and has trained professional athletes in field, court, combat and physique sports.

In this episode, we discuss:

-How to apply the 4 principles of strength and conditioning to program design

-Progressive and regressive load management

-Why the Socratic Method should be used when discussing training philosophies

-Nick’s approach to new fitness fads

-And so much more!

 

Nick has found that trainers train their clients with trendy methods and neglect to tailor a program to meet the clients’ unique goals. When designing a program, Nick stresses, “The approach is determined by the goal… It’s not determined by my bias as a trainer or my favorite pet exercise.” A client must always be the driver of their own success, but Nick sees an important role for strength and conditioning coaches to enable their client’s full potential. He believes, “A facilitator gives people what they need to achieve what they want.”

 

A solid training and rehab regime is built on adhering to these four principles: goal specificity, individuality, progressive overload and variability. Nick has found that, “If you focus your training or your rehabilitation approaches on principles and you go from principles up not methods down, your training or your rehab approach will never go out of date.”

 

Nick’s experience with members of the health and fitness community has led him to believe that an open approach to communication rather than a divisive or pedagogical one will lead to more success in promoting your message. Nick advises, “Ask more questions and genuinely listen.”

 

For more information on Nick:

“A bit of an outsider…”

That’s how Nick Tumminello describes himself in the fitness industry. He’s an independent thinker who avoids falling in line with the crowd. His goal is to provide practical solutions that deliver specific results.

Nick’s hybrid approach to training allows him to leverage the tools, knowledge and skills of many disciplines and methods to help his clients and to educate other trainers how to deliver results.

As early as his teenage years Nick knew that he wanted to be a trainer. His early influence came from his mother, growing up in a gym watching her prepare for bodybuilding competitions. She’ll tell you that “Nick grew up on iron and sweat.”

As a way to connect Nick and his mother attended fitness events and conferences from the time he was 16 years old.

Personal training is the only ‘real job’ nick’s ever known. But, his story isn’t common. Not being one to fall in line with the crowd Nick never attended college or got a degree. He graduated high school as an average student. He worked hard to accumulate a lot of on the job experience and despite his distaste for structured education Nick was very interested in learning.

After being fired from his first two personal training jobs due to his independent thinking and lack of needing to ‘fit in’ he went off on his own to start a business.

Training and fitness aren’t a hobby to Nick. This is a profession that he’s very passionate about.

It would be easy to confuse Nick as a ‘science guy’ due to his ability to challenge thoughts and ideas, the way he respects the scientific process and critical thinking. However, he’s most excited by the application and end results that the information he learns and the ideas he creates can produce.   “Studies and research are great, but if there is no practical application there is no need”

Nick’s approach to many things can be described in three words…

Hustle and Muscle.

This is applied in training, business and intellectually for Nick.

 

Resources discussed on this show:

San Diego Pain Summit

Nick Tumminello Website

Amazon: Your Workout PERFECTED

Amazon: Building Muscle and Performance: A Program for Size, Strength & Speed

Amazon: Strength Training for Fat Loss

Nick Tumminello Instagram

Nick Tumminello Facebook

 

Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!

 

Have a great week and stay Healthy Wealthy and Smart!

 

Xo Karen

Jan 25, 2018

On this episode of the Healthy Wealthy and Smart Podcast, Dr. Cheryl Keller Capone joins me to discuss how she navigated her experience with chronic pain. Dr. Cheryl Keller Capone is an Associate Research Professor in Center for Comparative Genomics and Bioinformatics and Department of Biochemistry and Molecular Biology at Penn State University. She is currently using genomics and DNA sequencing technologies to study blood cell development with an overall research goal of understanding gene regulation in mammals. In total, she has over 23 years of scientific research experience in several different fields, including muscle development, neuroscience, and mitochondrial DNA forensics. She is also a certified personal trainer through the National Academy of Sports Medicine, and a recreational triathlete.

In this episode, we discuss:

-Cheryl’s long journey with chronic pain

-The catalyst for Cheryl’s road to recovery

-Implementing the biopsychosocial model and functional movement to combat persistent pain

-Empowering advice for those experiencing persistent pain

-And so much more!

 

Cheryl advises practitioners to remain humble about their ability to diagnosis and treat patients who suffer from persistent pain. From her experience, she states, “I wasn’t expecting any sort of specific diagnoses. In fact, I was very frustrated by the fact that individual providers were focusing on one thing or another and trying to pin it down to one particular structural cause.” After many disappointments, Dr. Keller Capone was exposed to a practitioner who effectively communicated his humility and willingness to try different treatments and she found that, “This was a very refreshing response to me.”

 

To those who are suffering from chronic pain, Cheryl recommends participating in activities you find joyful and meaningful. She found that making small improvements in these activities helped prove to herself that, “This is not permanent, changes can be made. It helped me with hope.”

 

The most empowering belief system that helped guide Cheryl was one of self-ownership, she stressed to herself, “I was going to have to own this. I was going to have to own my pain and own my recovery and be responsible.”

 

With persistent pain, it is important to remember that while the journey may have ups and downs, there are no barriers to your recovery. Cheryl advises, “There is most likely a path forward for everyone… Take ownership of your own path.”

 

For more information on Cheryl:

Dr. Cheryl Keller Capone received her Ph.D. in Biochemistry and Molecular Biology from Penn State University in 1999. Her graduate research focused on muscle development and differentiation, and during this time was awarded the Paul Berg Prize in Molecular Biology, the Roberts Graduate Fellowship, and the Frederick J. Wedler Outstanding Doctoral Dissertation Award.

After graduate school, she transitioned to the field of neuroscience where she studied the molecular biology of GABAA receptors in mammals, followed by a year in industry where she worked in the field of mitochondrial DNA forensics.

In 2009, Cheryl returned to Penn State University, and is currently studying blood cell development with an overall research goal of understanding molecular mechanisms of gene regulation in mammals. She also has extensive experience in genomic technologies and methodologies, including DNA sequencing and data analysis.

Outside of the lab, Cheryl is also a former collegiate runner, who became interested in strength training and movement following a long injury history and many years of chronic pain. This experience led to her interest in pain science as well as a certification as a personal trainer through the National Academy of Sports Medicine. When not in the lab or working with clients, Cheryl enjoys strength training, running, hiking, swimming, cycling and spending time with her husband and son in State College, PA.

 

Resources discussed on this show:

Dr. Cheryl Keller Capone Twitter

Dr. Cheryl Keller Capone Instagram

Dr. Cheryl Keller Capone LinkedIn

Dr. Cheryl Keller Capone Facebook

Dr. Cheryl Keller Capone Blog

 

Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!

 

Have a great week and stay Healthy Wealthy and Smart!

 

Xo Karen

 

 

Jan 22, 2018

On this episode of the Healthy Wealthy and Smart Podcast, Dr. Fritz Boettner joins me to discuss hip replacements. Dr. Fritz Boettner is a specialist in joint-preserving arthroscopic surgery and minimally invasive total joint replacements of the knee and hip. His practice concentrates on the nonsurgical and surgical treatment of early arthritis. As part of a patient-centered individual approach, he performs arthroscopic cartilage surgery and joint preserving osteotomies, as well as minimally invasive total joint replacements and resurfacings.

In this episode, we discuss:

-The evolution of hip replacement surgeries

-Pre-surgical considerations for anterior and posterior surgical approaches

-Post-surgical restrictions on movement

-Rehabilitation and pain management considerations following hip replacement

-And so much more!

 

Having the optionality of either surgical approach allows each patient to be evaluated to ensure the best outcomes. Dr. Boettner states, “Having different types of approaches at our availability allows you to select which would be best for the patient.”

 

Pain and functional management following hip replacement surgery is the same for either approach with the goal being that, “Everything is geared towards early discharge.”

 

Dr. Boettner stresses that physical therapy providers be mindful of their interventions and avoid adverse outcomes with unnecessary exertion. He reminds, “If you don’t do anything with the hip, patients will be fine after hip replacement.”

 

For more information on Dr. Boettner:

Dr. Fritz Boettner is a specialist in joint-preserving arthroscopic surgery and minimally invasive total joint replacements of the knee and hip.

 

His practice concentrates on the nonsurgical and surgical treatment of early arthritis. As part of a patient-centered individual approach, he performs arthroscopic cartilage surgery and joint preserving osteotomies, as well as minimally invasive total joint replacements and resurfacings.

 

“Minimal invasive surgery reduces surgical trauma, resulting in advantages for early rehabilitation,” he says. ”In addition, patients love their cosmetically appealing incision.”

 

Born in Germany, Dr. Boettner studied at the top international centers for his specialty, completing fellowships in four sub-areas, as well as additional training in pelvic osteotomies and open hip dislocation with surgeons in Germany, Switzerland and the United States. He has authored an orthopedic textbook, as well as numerous scientific publications.

 

Resources discussed on this show:

Dr. Boettner Website

HSS Website

Dr. Boettner twitter

Dr. Boettner Facebook

 

Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!

 

Have a great week and stay Healthy Wealthy and Smart!

 

Xo Karen

 

 

Jan 15, 2018

On this episode of the Healthy Wealthy and Smart Podcast, Molly Hayward joins me to discuss passion as the driver for entrepreneurial success. Molly Hayward is the visionary female founder of Cora, a San Francisco startup and disruptive consumer brand pioneering products that fit women’s lifestyles, prioritize their wellness, and empower women globally. Molly was the first entrepreneur in the now-trendy menstrual management space to establish a modern, healthy, socially conscious brand, presenting the issues of healthier products and women’s global social justice to the mainstream female consumer.

In this episode, we discuss:

-The story behind Cora: from idea to successful subscription business

-How passion and perseverance disrupted the feminine product industry

-The importance of removing unessential daily tasks as your business grows

-How to position a product to enhance quality of life and foster a worldwide community

-And so much more!

 

Molly sought to create a mission driven company with Cora and has successfully helped women in developing countries continue their education during their monthly menstruation. Molly stresses, “Girls education and female empowerment is completely essential to economic development and poverty alleviation.”

 

Most entrepreneurial opportunities begin when you yourself find a need not being served in the marketplace as Molly reminds, “It does start from a problem that you yourself experience.” From Molly’s experience, she shares that, “It’s critical to get started because it’s such a learn-as-you-go process.”

 

Entrepreneurs tend to want to do it all and are eager as momentum starts to grow. In light of this, Molly advises, “Try to narrow your focus early on and do fewer things better rather than try to have your hands on every potential opportunity.”

 

Passion for your vision will help you as an entrepreneur navigate the many twists and turns on the road to success. Molly recommends, “Do what you love and trust that things are going to continue to move in the right direction.”

 

For more information on Molly:

Molly Hayward is the visionary female founder of Cora, a San Francisco startup and disruptive consumer brand pioneering products that fit women’s lifestyles, prioritize their wellness, and empower women globally. With body-conscious organic tampons, an elegant user experience, and sustainable menstrual products given to girls in developing countries for every monthly supply shipped, Cora represents the smart, chic, and conscious woman of today and is transforming the experience of womanhood on a global scale. Molly was the first entrepreneur in the now-trendy menstrual management space to establish a modern, healthy, socially conscious brand, presenting the issues of healthier products and women’s global social justice to the mainstream female consumer. Forbes writes, “Serial entrepreneur Molly Hayward has a fresh take on feminine hygiene, reimagining everything from the absorbent materials to the packaging, with a deep commitment to social justice." At 28 years old, she has been featured in major television and media outlets, and garnered awards for her innovative and holistic approach to elevating women globally through for-profit business. Molly has a deep knowledge of menstruation in both its commercial and cultural contexts, and has been described as a visionary badass with soul. Learn more about Molly and Cora at www.cora.life.

 

Resources discussed on this show:

Molly Hayward Twitter

Molly Hayward LinkedIn

Cora Twitter

Cora instagram

Cora Website

 

Thanks to our sponsor for today's podcast Net Health!

 

Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!

 

Have a great week and stay Healthy Wealthy and Smart!

 

Xo Karen

 

 

Jan 8, 2018

On this episode of the Healthy Wealthy and Smart Podcast, Isa Herrera joins me to discuss holistic healthcare. Isa Herrera is a licensed physical therapist and an expert in integrative pelvic floor therapies in the field of women’s health. At her healing center in NYC, Isa pioneered the use of integrative modalities like Maya Abdominal Massage, Low Level Laser Therapy, Reiki, Sound Healing, and Andean Energy Techniques, and spent years as an adjunct professor at Hunter College in New York teaching pelvic floor techniques to 3rd year doctoral physical therapy students.

In this episode, we discuss:

-Society’s demanding expectations on women

-Developing trust and compassion with your patients to discuss pelvic pain, sexual health and incontinence

-The importance of collaboration with your patient’s broader healthcare team when delivering holistic healthcare

-Female Pelvic Alchemy Program: Trade Secrets for Energizing Your Sex Life, Enhancing Your Orgasms, and Loving Your Lady Parts

-And so much more!

 

With the many selfless roles women take on in the modern world, from child rearing to running businesses, it can be difficult for women to spend time on their own needs. Isa empowers women with, “The time is right for women to seize the moment and to become the heroines of their own story.”

 

It is the role of the therapist to give their patients the tools needed to build towards optimal health as in the end, “[The patients] have to be responsible for their own work.”

 

A therapeutic alliance is developed the moment you make contact with a patient. Trust is even more elevated in intimate settings such as pelvic health, where Isa reminds us, “You have under 15 seconds to make that impression to make sure that they trust you enough to open up to you.”

 

One of the most important qualities of a great therapist is humility as Isa recommends, “If we don’t know something and we are not comfortable with it, we should own it.”

 

Physical therapists often adopt beliefs that hinder them from growing their businesses. To overcome those limiting beliefs, one of the first steps Isa states is, “We have to get out of this scarcity mindset.”

 

For more information on Isa:

Isa Herrera is a licensed physical therapist and an expert in integrative pelvic floor therapies in the field of women’s health. At her healing center in NYC, Isa pioneered the use of integrative modalities like Maya Abdominal Massage, Low Level Laser Therapy, Reiki, Sound Healing, and Andean Energy Techniques, and spent years as an adjunct professor at Hunter College in New York teaching pelvic floor techniques to 3rd year doctoral physical therapy students.

She developed her expertise in diagnosing and treating pelvic pain and pelvic floor dysfunction by helping over fourteen thousand women since 2005 at her NYC-based healing center Renew Physical Therapy.

Most recently, Isa has used her vast clinical experience and expertise and incorporated it into her new online school www.PelvicPainRelief.com, a online educational portal whose mission is to create a global language for patients and professionals seeking accurate, integrative information relating to all things about pelvic health.

Isa's online school PelvicPainRelief.com is founded on evidence-based education and over 10 years of tried and true protocols that incorporate exercises, techniques, and integrative tools to maximize patient healing. She is also now bringing her business and clinical wisdom together as well for professionals to coach and mentor women who want to create or up-level cash-based practices in the field of women's health.

She is also the author of five books on the topic of pelvic floor dysfunction and pelvic pain and her newly released book, Female Pelvic Alchemy is an international best seller in 4 women's health categories. After suffering from pelvic floor dysfunction herself after the birth of her daughter, Isa has made it her life’s mission to help women overcome pelvic floor dysfunction, and also to educate professionals on the right mix of evidence-based and integrative techniques to help patients achieve lifelong health and wellness.

 

Resources discussed on this show:

Pelvic Pain Relief Website

Renew PT Website

Female Pelvic Alchemy Program

Free Gift: Pelvic Starter Kit

Female Pelvic Alchemy S.T.A.R.R. Program

Professional Training

Female Pelvic Alchemy Book

Isa Herrera Facebook

Isa Herrera Instagram

Isa Herrera LinkedIn

Isa Herrera Twitter

MTV True Life "I Can't Have Sex"

The Guardian - The Vagina Dispatches

Readers Digest - The One Core Exercise Every Woman Should Be Doing

USNews and World Report - Shocking Numbers of Fit Young Women Have This Embarrassing Problem

Regis and Kelly Live

 

Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!

 

Have a great week and stay Healthy Wealthy and Smart!

 

Xo Karen

 

 

Jan 2, 2018

Happy New Year to the Healthy Wealthy and Smart family! To start off the year, I am joined by Dr. Jen Esquer to discuss social media management and product launches. Jen is a private sports physical therapist who creates programs, hosts workshops, and treats one on one for a more direct and precise experience. Her mission is to heal the world and the best way she can do that is through empowering you to learn how to heal yourself!

In this episode, we discuss:

-Why building a large social media platform may be simpler than you think

-Empowering fresh graduates to spread their knowledge to the public

-Audience engagement techniques which can help launch a product

-The must-have tools Jen uses to enhance her social media presence

-And so much more!

 

Fresh out of school you have a unique knowledge base to share with your audience as Jen states, “You know something that people don’t know.” Some of the most beneficial content can be the simple foundations in your field as Jen reminds, “People don’t even know basic information.”

 

Most influencers have adopted the mindset that there is always more to learn and, “They continue to do the work, it’s never done.” To continue reaching new successes, Jen encourages that, “We always should want to continue growth.”

 

To gain trust with an online community, you have to produce valuable content as, “Consistency is everything.” Jen’s recommendation is to, “Give out information because it only builds up your credibility even more.” Although giving away so much free content may seem to come at a cost, the reward accrues from building trust and helping future clients make sense of it all. Jen has found that, “The more that you can put out there, the more that you’ll get back.”

 

For more information on Jen:

The best way I like to explain myself, is that I am a MOVER! I have been active since I was a young child, falling in love at an early age with gymnastics and competing for 9 years. After quitting at age 16, I competed in track and field (pole vault and triple jump) and danced. Though I sustained minor injuries, including a thumb fracture, sprained ankles, and pulled muscles, I never once went to a physical therapist. Yet, I loved anything having to do with anatomy, physiology, and without knowing for sure whether physical therapy would be my path, I decided to study Kinesiology at California State University, Fullerton.

While I coached gymnastics for 3 years, I found myself constantly asking, “Why am I taping an ankle? What is truly the issue and how can I help further?” I was seeking more! I was fortunate enough to meet someone teaching a Pilates Bootcamp and quickly fell in love with the specificity of body movement. I started instructing pilates classes, both on the reformer and mat for 6 years throughout undergrad and graduate school. Not only did I appreciate how much pilates reminded me of gymnastics conditioning, but I loved the focus on intricate muscle activation, isometric holds, strict form, and body awareness through core activation.

After graduating with my M.S. in Kinesiology, I was accepted into Loma Linda University where I received my Doctor of Physical Therapy degree. I quickly accepted a job at VERT Sports Therapy and Rehabilitation in beautiful Santa Monica, CA. Since working, I have met amazing individuals who have aided in the expansion of my knowledge of the body. I have studied Myodetox directly under co-founder, Vinh Pham (@vinnierehab), taken a RockTape course with @themovementmastro herself, and learned from many others professionals in the rehab game.

I am now stepping into the next chapter of my career as a private sports therapist, creating programs, hosting workshops, and treating one on one for a more direct and precise experience. My mission is to heal the world and the best way I can do that, is through empowering you to learn how to heal yourself! Becoming educated on what is going on with your body is the most powerful piece of knowledge for establishing health and longevity for a pain-free and active lifestyle!

 

Resources discussed on this show:

Jen Esquer Instagram

Jen Esquer Facebook

Jen Esquer Website

Phonto app

Splice app

Vont app

Pic Stitch app

Leadership Academy

Jeff Walker

Lori Harder 14 Day Challenge

Canva

Leadpages

Thinkific

Aweber

Convert Kit

 

Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!

 

Have a great week and stay Healthy Wealthy and Smart!

 

Xo Karen

 

 

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