• May 26, 2025

    Active vs. Passive Treatment for an Injury: What’s the Important Difference?

    by John Schaefer PT, DPT, OCS, CSCS

    If you’ve ever been sidelined by pain or injury, chances are you’ve asked yourself: how can I speed up my recovery and prevent injuries like this from happening in the future? I’ve asked these questions too. Having broken five bones […]

  • April 28, 2025

    Essential Exercises for your Posture during Pregnancy and Postpartum

    by Lyndsay Provencio PT, DPT

    As I sit here at my computer beginning this blog, I can’t help but be mindful of my posture. If I slouch for a bit, can I then remind myself to pull my shoulder blades together and sit tall for […]

  • March 3, 2025

    Safe Core Exercises During Pregnancy

    by Lyndsay Provencio PT, DPT

    You might feel nauseous, your feet might grow in size, you may feel very tired, you might experience urinary leakage, you could feel constipated, your back might begin to hurt, heartburn may creep up on you, oh and your core […]

  • November 11, 2024

    Exercises to Strengthen Your Anterior Deltoid

    by Ryan Nosak MS, CSCS

    The anterior deltoid is an unsung hero when it comes to shoulder health, stability, and function. Whether you’re an athlete looking to boost your performance, a fitness enthusiast aiming for balanced muscle development, or someone invested in prehab for long-term […]

  • October 28, 2024

    Shoulder Strengthening Exercises for Surfers

    by Taryn Beaumont PT, DPT, CLT, CF-L2, CNC

    Surf’s up! It’s a beautiful day, the sun is shining, and your surfboard is waxed and ready to catch some waves. You hit the water and start to paddle, and boom – sudden onset of shoulder pain. What in the […]

  • September 30, 2024

    The Ultimate Arm Day at the Gym

    by Ryan Nosak MS, CSCS

    When it comes to building strong, well-defined arms, it’s not about throwing around some dumbbells and doing hundreds of reps—there’s a method to the madness. Whether you’re looking to build serious muscle or just add definition to your arms, dedicating […]

  • September 16, 2024

    Pickleball Warm Up to Stay Injury Free

    by Tommy Mandala PT, DPT, SCS, OCS, CSCS

     Pickleball has been the fastest-growing sport in America for each of the last 3 years. As millions of people of all ages pick up this sport for the time there are a whole host of physical and psychological benefits. As […]

  • September 2, 2024

    5 Must Do Strengthening Exercises For Cyclists

    by John Schaefer PT, DPT, OCS, CSCS

    If you’re like me, few things in life bring as much joy as riding your bike. If your schedule allowed, you’d probably spend several hours each day on the saddle. But, for most of us, that’s just not possible. Knowing […]

  • August 5, 2024

    Leg Day Routine Done the Right Way

    by Ryan Nosak MS, CSCS

    Imagine it’s leg day, and you walk into the gym, greeted by the sight of squat racks, leg presses, and free weights. The air is filled with determination as gym-goers power through their routines. But while the enthusiasm is noticeable, […]

  • July 8, 2024

    How to Age Well

    by Taryn Beaumont PT, DPT, CLT, CF-L2, CNC

    Are YOU aging gracefully, like a fine wine? Or do you feel that every day you wake up there is a new ache, pain, soreness or noise somewhere in your body? I would venture to guess that the latter is […]

  • April 29, 2024

    Safe Exercises to Perform During Menopause

    by Lyndsay Provencio PT, DPT

    Menopause. A word that carries so much weight in a woman’s life. A time characterized by physiological changes surrounding the loss of menses, or a regular monthly period for over one year (1). Symptoms during this time may include sweating […]

  • February 5, 2024

    3 Easy Pelvic Floor Exercises Every Mom Should Do

    by Lyndsay Provencio PT, DPT

    Let me paint two pictures for you…you’re a new mom. You’re welcoming a new family member into your home and your life, you’re 6 weeks postpartum and have been cleared back to “normal activity” but your body feels less than […]