Marathon Mondays: Make it to the start healthy
In the final episode of our Marathon Monday mini-series, 5x Boston Marathon Division Winner Heather Pech joins the podcast to talk about her training process and how she keeps winning gold. She discusses what exactly makes her such a successful runner — from her nutrition to mentality, Heather breaks down everything that makes her a world record holder.
Marathon Mondays: Listen to your “foot brain”
Megan Searfoss, owner of Ridgefield and Darien Running Company, joins Britt and Brendan to dive into the rigorous running shoe fitting process that includes a 3D scanner, detailing why the brand and type of shoe matters for the wearer. The trio also discuss the latest trends in footwear, including carbon plating, as well shoe life expectancy and how to deal with companies updating your favorite pair of running shoes.
Marathon Mondays: Mental strategies to help you the finish line
Marathon Mondays: Mental strategies to help you the finish line Hosts Britt Gunsser, physical therapist and RRCA Running Coach, and Brendan Copley, personal trainer, are joined by mental performance consultant Arianna Martignetti as they dive into the realm of sports psychology, aiming to unravel the mental aspects of training and racing. They explore the often-quoted […]
Marathon Mondays: Nutrition and hydration for the long distance runner
On this episode of Marathon Mondays, hosts Britt Gunsser and Brendan Copley bring in nutritionist Ashley Jerry to discuss essential fueling strategies for long-distance runners. They cover the importance of macronutrients, hydration, and carbohydrate intake, providing practical tips to manage GI distress, optimize nutrition during taper phases, and make informed choices regarding supplements, all aimed at helping runners enhance their performance and recovery.
Marathon Mondays: Building a marathon training plan
In the introductory episode of "Marathon Mondays," Britt and Brendan dig into what you should be looking for in a thorough training program, answer frequently asked questions, and debunk common myths. They cover developing a personalized training plan, the importance of different types of runs, how to incorporate strength training, and more.
The missing link to successful rehab and return to sport
While much is understood about the importance of physical therapy when rehabilitating from an injury and returning to sport, there is less focus on the role of mental performance. Overall, psychological readiness has been undervalued and underassessed when determining if an athlete is ready to return to sport at their previous competitive level.
Mental performance: the key to unlocking your golfing potential
Golf is a sport that demands both physical and mental prowess. While the significance of physical fitness in golf is well-established, the importance of mental performance cannot be overlooked. The ability to think strategically, maintain focus, manage emotions, and handle pressure are all crucial elements that can greatly impact a golfer's performance on the course.
Avoiding parental burnout
Parenting is a rewarding, stressful, fulfilling, and challenging endeavor. Parental stress is normal and common, but there may come a time when a parent’s stress becomes severe or long-lasting, which can affect their ability to cope; this can manifest into parental burnout. Here's what you can do about it.
Mindfulness for the student athlete
Student-athletes are subjected to a fast-paced, competitive lifestyle. Balancing academic and athletic demands are a natural source of stress for young athletes; developing mindfulness skills can moderate mental clutter and help maximize academic and athletic achievement.
Maximize recovery with innovative treatments: blood flow restriction therapy
Regenerative medicine procedures hold tremendous potential for tissue repair and regeneration, and it is important to understand the critical role of physical therapy in optimizing outcomes and facilitating a successful recovery.
Decoding stem cell treatments: sources, contrasts, and PRP in regenerative medicine
In recent years, stem cell treatments have emerged as a promising field in regenerative medicine, offering potential solutions for various health conditions. In this article, we will explore the contrasts between different stem cell treatments, their sources, and the role of PRP.
Exploring the promising role of stem cell treatments in orthopedic conditions
In this article, we will delve into the fascinating world of stem cell treatments and their potential for managing orthopedic conditions.
HEALTHY LIVING: Deeper dive on direct access to physical therapy with Performance Optimal Health
This morning, Todd Wilkowski, with Performance Optimal Health, joined us on More in the Morning, getting us more on how you can seek physical therapy without a doctor’s referral.
Golf and Lower Back Pain
Golf is a popular pastime for thousands of Americans. It is also a source of pain for many of those thousands.
How to prepare for spine surgery
Back surgery can potentially be a very scary and stressful procedure, but there are a variety of ways to ensure you have the best recovery possible.
Women & Our Bodies: Taking charge of menopause through an integrated wellness approach
This informal gathering of women was an opportunity to share stories & gain valuable insights about our ever-changing bodies with experts in women's integrative health, nutrition, fitness and pelvic floor.
Low back pain and injury in dancers
Dance is a popular and physically demanding pursuit, inclusive of all genders and ages across the lifespan, around the world.
What you need to know about torticollis
At Performance we care for patients throughout the lifespan, starting as early as infancy. One of the most common diagnoses in babies that can require physical therapy intervention is torticollis.
Get stronger & better: hormonal changes for women in their middle years & beyond
Get Stronger & Better: hormonal changes for women in their middle years & beyond.
Building sustainable habits for young girls: navigating stress
The ages of 12 to 18 years old are a critical time for psychological and social development as adolescents develop their identity and sense of self; this can contribute to feeling insecure or confused.
Building sustainable habits for young girls: fueling the body with nutrition
For a teenage female, keeping a healthy mindset, being active and having a healthy eating routine is important as they grow.
Building sustainable habits for young girls: the power of breathwork
As a competitive rower for Brown University, the pressure to perform can be overwhelming; 90% of the job is mental strength. It is important to find ways to cope with that stress, and for me, that involves breathwork.
The benefits of pre/post-natal fitness
We have heard the myth for a long time that you need to decrease your workouts during pregnancy.
Regenerative medicine at Performance
The field of regenerative medicine is ever-changing based on new scientific developments.
Tips for tapering your spring marathon training
The current world’s third ranked golfer and popular Master’s favorite Jon Rahm is the pinnacle of golf fitness, and the perfect example of how to best optimize the body-swing connection.
How Jon Rahm, a Master’s favorite, prepares his body for play
How Jon Rahm, a Master’s favorite, prepares his body for play The current world’s third ranked golfer and popular Master’s favorite Jon Rahm is the pinnacle of golf fitness, and the perfect example of how to best optimize the body-swing connection. Apr 3, 2023 | Larry Piretra, PT, DPT, CSCS, TPI-M2 The current world’s third […]
Performance Optimal Health opens second Naples location
After expanding from Connecticut and New York to North Naples less than six months ago, Performance Optimal Health announced the opening of its second Southwest Florida location.
Avoiding failure vs approaching achievement
Preview our second membership, a 12-week interactive membership, which will focus on mental performance.
Your Longevity Guidebook
If you want to live the longest, healthiest life, there are certain steps that will contribute to overall longevity: proper exercise, diet, and stress management.
How Can Nutrition Impact Longevity?
We are excited to announce that Performance Optimal Health is now offering memberships, the first of which is the Nutrition for Longevity Membership.
The benefits and risks of early sports specialization
Organized youth sports are becoming increasingly competitive and early sports specialization is becoming more popular among young athletes.
How a 72-hour fast pushes your body into ketosis
A few months ago, physical therapist Shane Foley chose to complete a 72-hour fast, putting his body into a state of ketosis. Here's what he got out of it.
What is your biological age?
How old are you? This is a question you have probably been asked countless times throughout your life. But what many of us don’t think about when we ask this question, is the difference between chronological age and biological age.
Understanding and preventing cardiovascular disease
Cardiovascular disease (CVD), also known as heart disease, is the leading cause of death worldwide, according to the Center for Disease Control.
What does scoliosis management look like?
What does scoliosis management look like? Scoliosis is a common diagnosis that we will see in the office and can be managed in various ways, both conservatively and surgically, if necessary. Here's how you can manage it. Jan 27, 2023 | Robert Mahlman, DPT Scoliosis is a common diagnosis that we will see in the […]
Preventative health is key to avoiding chronic disease
As we head into a new year, focusing on preventative health will be your most important tool to stay healthy.
How to set a New Year’s Resolution
The way we create goals can make an impact on whether or not we achieve them. Here's how to set a goal you can actually achieve.
How to avoid the nutrition resolutions that set us up to fail
Many nutrition resolutions set us up to fail from the start. So if you’re looking to lose weight this year, consider this.
Don’t let your golf game deteriorate over the winter
Just because the way you train during the winter is changing temporarily doesn’t mean the quality has to suffer.
Optimal Health Assessment: Don’t just treat injuries, prevent them
As a society, we are accustomed to regular “check-ups” at the hair salons, dentist, local auto shop. Yet for some reason, it is common practice to only seek orthopedic care when injured.
The impact stress has on diabetes
When you think about how someone should prevent or even help to treat their prediabetes or type II diabetes, you most likely would think of improving the quality of their diet as well as increasing their frequency of exercise, and you would be correct in that thinking.
Managing diabetes through nutrition
There are currently more than 37 million adults in the United States who currently have type II diabetes.
Why sleep matters even more for those with diabetes
Many Americans have type II diabetes or prediabetes, which impacts all aspects of their health, including sleep.
Counteracting the effects of perimenopause and menopause
Women face many issues as they age in the perimenopausal and menopausal stages of life, such as increased risk of osteoporosis, metabolic diseases, cardiovascular issues, and more.
Prevent and manage prediabetes through exercise
Approximately 10% of the American population has type II diabetes — and 1 in 3 Americans have prediabetes.
Pilates exercises for healthy joints
In honor of Bone & Joint Health National Action Week, Pilates Instructor Rebecca Deeley shares a few exercises on the Pilates Reformer that strengthen the muscles around the joints without stressing out the joints themselves.
The benefits of blood flow restriction therapy
Blood flow restriction (BFR) training is a modality that we use at Performance to help accelerate the rehab process, and to reduce risk of future injuries.
How to keep your bones healthy throughout each stage of life
Unless a bone is broken, it is easy to forget about the fundamental structure supporting our entire body that we cannot see: the skeleton.
Optimize your golf performance at any age
The best way to optimize golf performance at any age is to optimize total body performance through an integrated team approach.
Why you should start treating exercise as medicine
While some levels of acute inflammation aid the body’s natural processes, prolonged, chronic inflammation causes a variety of health issues, including chronic disease and deterioration of body mechanics.
The dangers of chronic inflammation and what you can do about it
The dangers of chronic inflammation and what you can do about it Sep 13, 2022 | Health & Wellness Magazine While some levels of acute inflammation aid the body’s natural processes, prolonged, chronic inflammation causes a variety of health issues, including chronic disease and deterioration of body mechanics. It is incredibly important to manage things […]
New physical therapy concept Performance Optimal Health opens in North Naples
Todd Wilkowski decided to take his professional life and his favorite vacation destination and merge the two of them.
Introducing the Optimal Health Assessment
Introducing the Optimal Health Assessment What once was a burgeoning physical therapy practice is now an innovative health care company with a holistic approach to health and wellbeing. We expanded our mission from the original focus on recovery to one of finding balance in all pillars of one’s health: stress, exercise, recovery and nutrition. Apr […]
Mental strategies to help you transition into your competitive season
If you are heading into your sport this fall, consider your mental performance, which might hurt or help you transition into your competitive season.
Five tips for injury prevention
As fall sports pick back up, there is often an uptick in injuries associated with the increase in training load after a slower summer.
Have low back pain? Here’s why you shouldn’t wait to address it
Everyone seems to experience low back pain at some point in their lives, but often wait to address it. Here's why you should get help sooner rather than later.
What are the common causes of back pain?
One of the most common and costly conditions that we see in the clinic is low back pain (LBP).
How a massage can decrease stress
Massage therapy has been shown to have innumerable benefits, both on body and mind.
Nutrition for the mind and body
The body and mind are connected in more ways than one, especially through the gut. The food we eat directly impacts our hormones, mood, and more. Here's what you need to know about how nutrition can impact not just your gut health, but your mental and emotional state as well.
How to transition into the outdoor running season
With the spring coming up, many are transitioning to outdoor running. Here's what you need to remember for a successful transition.
How athlete screens prepare a team for their season
Athlete screens are essential to mitigating the risk of injury and optimizing performance prior to a season. Here's what one coach had to say about the process.
Improve your heart health with a Mediterranean diet
Mediterranean diets lower risk of cardiovascular disease; here's how to incorporate it into your daily nutrition.
Why you should care about your heart rate variability
Your heart rate variability can tell you a lot about your health, including stress levels, sleep quality, general readiness and more. Here's how to improve it.
Develop your wellness vision and set nutrition goals in the New Year
Learn about common knee injuries and what we can do before, during, and after to stay active and optimize your health during the winter.
Preventing and treating common knee injuries in the winter
Preventing and treating common knee injuries in the winter Learn about common knee injuries and what we can do before, during, and after to stay active and optimize your health during the winter. Dec 15, 2021 | Jonathon Mendola, DPT Much like the shocks in your car help soften your ride down the road, your […]
Winter warm-ups anyone can do
Here are some simple winter warm ups that involve mobility work, dynamic stretches and activation exercises from our personal trainer.
What is vertigo, and how can it be treated?
Walking is a great way to burn calories, but there are ways to increase that caloric burn.
How to burn more calories during your walks
How to burn more calories during your walks Walking is a great way to burn calories, but there are ways to increase that caloric burn. Nov 1, 2021 | Performance Optimal Health (CNN)-It’s no secret that walking is good for you. Many of us are trying to get in those recommended 10,000 steps a day […]
What is Long COVID?
As time passes, we learning more about the effects of Long COVID, a syndrome that affects a portion of people who contract COVID-19. Here's what we know so far.
What it means to recover from a lack of sleep
Recovering from a lack of sleep takes longer than you'd expect — it can take more than a week to get back to your normal self. Here's why.
Can a low-carb diet improve your heart health?
Overweight people who ate fewer carbohydrates and increased their fat intake had significant improvements in their cardiovascular disease risk factors.
How an Oura ring prevented me from spreading COVID-19
The Oura ring's data tracking capabilities are powerful tools, and can even help you detect when an illness is coming on.
Why do my muscles shake during a workout?
When you start to feel your muscles shake, you may feel like you can't finish your workout, but that doesn't mean you should stop.
Are smoothies good for you?
Smoothies are versatile, fill of veggies, fruits, yogurt, milk and more. But are you taking in more calories than you think you are?
Why is there an increase in work-from-home injuries?
Though many Americans are working from home, there has been a seemingly counterintuitive increase in work-related injuries. The reason may lie in your commute — or lack thereof.
An injury that impacted more than just her shoulder: a client’s journey
When Lauren C. started to suffer from a frozen shoulder, it changed everything. Since the start of the pandemic, Lauren has been working with Jon Mendola in Darien to regain not just mobility in her shoulder, but to regain as much of her previous life and hobbies as she can.
Finding the motivation to follow through with your home exercise program
It can be difficult to do your homework. Here's how to find the motivation to follow through with your physical therapy home exercise programs and make the most of your recovery.
What is “clean meat?” (with Paul Shapiro)
Be it eating less meat, cleaner meat, or plant-based meat, we can still get the nutrients we need — and more — if we take a step back from the practices that are harmful to animals, humans and the climate.
Client Testimonial: What does recovery & strength training look like for runners?
Listen to three runners, Heather, Angela and Lorraine, speak on their experiences with injuries and how they overcame challenges, becoming better runners than ever before.
The four best running belts
With Autumn in reach, it's time to stop using treadmills and take advantage of the cooler weather and take your runs outside. Here are the four best belts to make sure you can still have your essentials on your runs.
Want to stop procrastinating your bedtime? Here’s how
Ever delay going to sleep? It's not uncommon to find that the only "me time" you can get is at night, but it may do more harm than you think.
Time to meal prep: vegetarian breakfast burritos
This is the perfect breakfast burrito recipe for people on-the-go, large families and vegetarians. Delicious and packed with protein and healthy fats!
Could the pandemic be hurting your pelvic floor?
With people sitting at their desks more often and feeling more stress during the pandemic, there's been an increase in pelvic floor issues. Here's why — and some tips to help.
How to organize a messy inbox
Having a full inbox can be stressful and overwhelming — and prevent you from being productive. Here's how to manage it.
The myth of “no pain, no gain”
No pain, no gain, right? Wrong. While you may think soreness after a workout means it was effective, the pain may not be necessary for gains.
Does a cup of joe a day keep the doctor away?
Chances are, there's probably a coffee shop within five minutes of where you are currently located.
Tips on avoiding joint pain during exercise
Experiencing joint pain during exercise is not inevitable. Here are some tips on how to keep your joints moving, loose, fluid and pain-free.
How mental skills coaches helped Olympic athletes
As the sports world is paying more attention to the mental aspect of being an athlete, mental skills coaches and sports psychologists have been on the rise.
How to overcome overtraining syndrome
Overtraining your body can lead to a variety of side effects as well as poor performance. Your body can only take so much without receiving any rest or recovery days.
Meditation apps and the path to mindfulness, better sleep & less stress
Meditation does not always come easily. Listen to Ashley Moriarty, DPT, discuss how meditation apps can make your mindfulness journey easier, as well as her own experiences using the apps.
Yes, you can treat tennis elbow without surgery
Surgery is not always the first solution to treating tennis elbow. There are numerous established treatments you can try instead, including physical therapy, dry needling and local cryotherapy.
Is the keto diet actually good for you?
While the popular keto diet is seen as a good way to lose weight, it can cause more harm than good if not done properly.
Recovery: the forgotten element of a successful training regimen
People often overlook recovery and how it compliments — and accelerates — performance in whatever activity you partake in.
Why good sleep is key for the USA Olympic team
Sleep affects performance, & when the athlete is traveling the globe, it is hard to come by. See how the USA team overcomes those challenges.
7 nutrition and training strategies Olympic athletes use
We can all learn from Olympic athletes' nutrition habits. From staying consistent to avoid fad diets, their advice comes from experience
The training regimen that qualified Allyson Felix for the Olympics
To be the best of the best, you need to perform at peak performance, & Allyson Felix is well aware. Take a look at her intense training regimen.
What happens when an Olympic athlete overtrains
Pushing yourself too hard is no joke. When Olympic athlete Simone Manuel didn't get enough rest & recovery, overtraining syndrome hit her — hard.
How to enhance recovery through nutrition
At Performance, we take recovery days (and recovery itself) very seriously. But there’s an aspect of recovering after a workout that is often left out of the conversation: your meals.
Know when a mental break is necessary
Naomi Osaka's frank discussion about her mental health raised awareness of the need for mental health breaks, no matter your profession.
On your period? Here’s how you can maximize your training
Depending on which phase of your menstrual cycle you're in, you should approach your training — or recovery — differently.
How a plant-based diet can improve heart health
Registered dietitian Jacqueline Ballou Erdos explains how a plant-based diet, if executed properly, can make a huge impact on your heart health, blood markers and overall health.
Recovery spotlight: massage
While there are various methods of recovery, few have been around as long as massage. Here's the quick rundown on everything you need to know about the wonders of massage.
Craving plant-based protein? Try this warm lentil salad!
Age-related declines in physical fitness and health are not a sure thing — here's how you can subvert expectations and stay fit as you grow older.
Progress does not stop with age: how to train for life
Progress does not stop with age: how to train for life Age-related declines in physical fitness and health are not a sure thing — here's how you can subvert expectations and stay fit as you grow older. Jun 1, 2021Mathew Welch, ATC, CSCS May 26, 2023 | Elisa LaBelle, PT, MSPT “Oh yeah? Well, just […]
The myth of the pre-performance “hype-up”
While some people think getting "hyped" before a performance is beneficial, it may actually have adverse effects and hinder performance.
How much does Russell Wilson spend on recovery?
Since being drafted in 2012, Seahawks quarterback Russell Wilson has never missed a start.
What in the world is pelvic physical therapy, and why have I never heard of it?
I remember sitting in my penultimate semester of physical therapy school thinking (probably out loud if you know me), “wait, wait, wait, we can do what? Where? Why would anyone want to do that?”
The importance of getting evaluated following a concussion
Concussions have not always been treated as seriously as they should have. But with reports coming to light about the NFL hiding the full extent of the dangers of concussions, the public has come to realize it’s not something that should be ignored.
Recipe: Halibut Milanese for two
This recipe is one that I highly recommend to my clients. It is nutrient-dense, and contains omega-3 fats and high-quality protein.
Doing HIIT workouts? Know your limits
Have you noticed that your energy or power production is decreasing, but you haven't changed your exercise routine? You might be overdoing high-intensity interval training (HIIT).
Got “Zoom fatigue”? Here’s what you can do about it
With everyone online these days, many office workers are experiencing "Zoom fatigue." Here are four ways you can reduce it.
Finding her way in the world of physical therapy
I wish I had a positive story of why I became a physical therapist – an injury I overcame, a family member who inspired me, a teacher who really pushed me, but my story is a little more negative (but it turned positive in the end!).
The impact of stress on women
Women often report feeling stressed more than men, which affects their health. To learn more about how stress impacts women, explore the Office of Women's Health resources.
10 ways moms can support their daughters’ healthy relationship with food
A lot of times, the idea of achieving wellness is oversimplified, and boiled down into diet hacks and buzzwords that promise fast results. You know the ones I’m thinking about: keto, plant-based, intermittent fasting, gluten-free, clean eating, all-natural, organic.
How do I prepare for my COVID vaccine?
As of this week, over 75 million people in the United States have been fully vaccinated, paving the way for a return to normalcy.
Managing stress through yoga
Stress is a fact of life. It’s never going to go away, not fully. We are inclined as humans to look for and create problems and stress.
Couch to Competition: Webinar Series
Watch our Couch to Competition webinar series on getting back to lacrosse, baseball, golf, rowing and running.
Anti-inflammatory diets can help you avoid some life-threatening diseases
Anti-inflammatory diets can help avoid life-threatening diseases by helping your body initiate the natural healing process.
Finding the right balance
I’ve always been a mover, so it’s no surprise I ended up a physical therapist. What could be better than helping people get back to moving the way that matters most to them?
Through motherhood, she found a second career
I started my career in the corporate world, but after twelve years, I left my job to be a full-time mom. It was during this time that I saw how food could shape my children’s health and development, and decided it would be the focus of my career going forward.
Achieving longevity like Tom Brady
From nutrition to sleep habits to career pressure, Tom Brady has been able to perform at such an elite level for over 21 years due to his lifestyle. Listen to our podcast to find out how to use his approach this upcoming season.
Researcher, educator, mentor: the lasting legacy of Dr. Doris Calloway
Doris Howes Calloway died August 31, 2001, in Seattle, WA, after a long battle with Parkinson's disease.
A force to be reckoned with
Trish Kirsch discusses how Performance helped her daughter, Saylor, recover after an injury; Though doctors were unable to help at first, they were finally able to discover the source of her Saylor's injuries and put her on the path to recovery.
A laundry list of injuries uncovered a passion for athletic training
Ankles, hips, knees, the brain. All places of past injury and all things that shaped me into the person I am today and helped me get to where I am today.
Nutrition: A key component of your personal peak performance
Our bodies are complex machines; if one thing goes wrong, it affects the rest of the system. Some issues are easily fixed — feeling tired?
The importance of a good night’s sleep
No matter how much we take care of our bodies while we are awake, sleeping poorly can erase many of those gains. In order to be successful, happy and healthy, we must pay attention to the quality of the sleep we are getting.