Emerald Physical Therapy and Strength Studio

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Emerald Physical Therapy and Strength Studio

Helping women run and lift weights without pain or peeing their pants 🙌

02/25/2026

Our small pelvic floor muscles can’t possibly counterbalance heavy weights on their own. Our CORE muscles are the ones responsible for supporting our pelvic floor when we lift.

You can have a vag of steel but if you’re not using your core, you’re still gonna have leaking, bulging, and heaviness when you try to go heavier.

Here’s how to brace your core when you lift:

👉To prepare for the lift, take a 360 degree inhale.

👉HOLD that breath as you tense your ab muscles as if someone is about to punch you in the stomach while making sure you’re not bearing down or pushing down into your pelvic floor.

👉HOLD that core tension throughout your lift.

This is a skill that takes practice but it’s exactly what helped me go from constant heaviness, spontaneous leaking and feeling like my baby’s head was still coming out of my vag to back squatting and deadlifting more than 100 pounds completely symptom free.

And it’s the same technique I teach my clients that helps them lift heavier, run faster and do box jumps again without leaking, heaviness or bulging.

When you’re ready to heal your prolapse for good so you can get back to lifting weights and strong, confident and fit in your body again - our NEW in-person prolapse program will help you get there.

We’re starting April 6th. DM me ‘POWER’ for the link to join the waitlist.

02/09/2026

Here’s what I learned going through my own prolapse recovery as a pelvic floor physical therapist that helped me be able to back squat more than 100 pounds without ANY heaviness, bulging or leaking.👇

Bird dogs and dead bugs are enough core strength if you want to lift 10 pound weights but if you want to lift heavier than that, we need your core and pelvic floor strength to MATCH the amount of weight you’re lifting.

Meaning, the heavier the weights are that you want to lift, the harder the core exercises you should be able to do.

When I finally challenged and progressed my core way beyond what I thought I needed, I was finally able to squat and deadlift more than 100 pounds without feeling the bulging.

I was able to do push-ups and heavy overhead presses without heaviness in my pelvic floor afterward.

I was able to sprint and do box jumps without leaking.

And this is the work we do with our clients at Emerald.

We’re not like traditional pelvic floor physical therapists who only give you kegels and breathing exercises.

We’re gonna challenge you and make sure you have the core, pelvic floor and full body strength you need to not JUST keep up with your kids all day but to feel like a strong, badass athlete in your workouts again without leaking, heaviness or bulging.

Link in bio to schedule an appointment.

02/04/2026

If you start now, your back pain will be gone in 6 weeks or less.

And in 12 weeks - you’ll be lifting, holding and carrying your babe for as long as they want without having to sit down bc your back is screaming at you.

You literally don’t have time to waste.

This age, this time is too precious.

At Emerald, we train for motherhood just like any other sport.

We’re not just gonna give you bridges and clamshells for your back pain becaaaaaause that’s not gonna help you cary a 30 pound toddler 24/7 through sickie season. 🫠

In our programs, you’ll be squatting, deadlifting, doing push-ups and building the strength and resilience your muscles need to ACTUALLY support your life.

When you’re ready to get strong AF so you can be present with your babies instead of constantly thinking about your back pain - click the link in our bio to schedule an appointment.

10/30/2025

These are some of the spookiest myths we hear often, but there are plenty more. 😵🫠

A hill we will DIE on is that there is no such thing as unsafe core exercises - it’s all about HOW you’re doing them.

AND lifting weights during pregnancy is not only safe, but there’s research that shows more positive birth and postpartum outcomes in women who lifted weights during pregnancy than in those who didn’t.

We could go on and on about these myths, but for now - if you received any of this bu****it advice, click the link in our bio to schedule an appointment so we can help you feel strong, confident, and powerful in your body again. 💪👊❤️

09/17/2025

I am STOKED to welcome Coach Dani Uderitz to our team 🙌

Dani is a Certified Personal Trainer with advanced certifications and trainings including - Menopause Coaching Specialist through Girls Gone Strong, Pre & Postnatal Health Coach, and Nutrition Specialist through Precision Nutrition.

With 13 years experience as a coach, she’s worked with women at every stage of life - busy moms, professionals balancing it all, beginners finding their footing, and seasoned athletes wanting to push their limits.

She believes that strength isn’t just about lifting weights. It’s about building confidence, resilience, and energy to show up as the best version of yourself in AND out of the gym - which is why she makes the perfect addition to our team.🤩

Dani brings incredible energy to her coaching and is dedicated to creating a safe, judgement-free space to meet you where you are and help you get to where you want to be - STRONG AF. 🚀

Dani will be coaching our Monday/Wednesday 5:15pm Strength Squad LIVE cohort starting October 6th!

Drop a 💪 to help me welcome her to the team!

09/15/2025

We know you love variety and that’s awesome if you’re just maintaining your fitness.

But if you want to actually bust through your plateau and lift heavier weights so you can feel stronger and SEE muscle definition, we have to get you on a progressive overload training system.

When you do different exercises every week, you’re basically starting from scratch every time you workout(which is why you’re still using the same 15 pound dumbbells you’ve been using for months (years?).

When you repeat the same exercises for a period of time, your brain and body learn the movement patterns and build capacity (and safety) to be able to lift heavier.

We call this progressive overload training.

And that’s exactly what we teach you inside our Strength Squad LIVE program.

Strength Squad LIVE is an 8-week in-person strength program for women who want to lift weights so they can feel strong, confident and powerful in their body.

Designed by Dr. Sam Chernak - pelvic floor physical therapist, strength coach and founder of - this program will not only help you build stronger glutes and arms, but you’ll feel a helluva lot stronger in your core and pelvic floor too. 💪

We keep this group small and intimate ensuring you get feedback and individualized attention from our expertly trained coaches.

We meet twice per week in person and all fitness levels are welcome!

DM ‘squad’ for the details.

09/12/2025

You are SO much stronger than you realize and we’ve just barely scratched the surface. 🚀

When you’re ready to lift heavier than you ever have, set new PRs, and have an awesome community of women cheering you on, come join us inside our Strength Squad LIVE programs.

The vibe is energetic, powerful and FUN.🔥

A safe, judgement-free zone for you to come as you are - whether you’re a complete beginner or have been lifting for years on your own at home.

We primarily use dumbbells, kettlebells, and some women just started using the barbell too.

The next 8-week program starts October 6th.

DM us ‘squad’ for the deets and link to register.

09/10/2025

When you’re ready for a progressive strength plan that will help you bust through your plateau, lift heavier than you ever have and SEE the muscle definition you’ve been working so hard for, our Strength Squad LIVE program is for you.

These are small group classes designed specifically for women by Dr. Sam - a pelvic floor physical therapist and strength coach - to help you build strength in your core, pelvic floor and get FULL body strong.

Programs are 8-weeks long and meet twice per week in-person Downtown Snohomish.

NEW evening class times are coming in October! DM us ‘SQUAD’ and we’ll send you the link to join the waitlist.

Address

110 Cedar Avenue
Snohomish, WA

Website

https://www.emeraldptstrength.com/

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