Emerald Physical Therapy and Strength Studio

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Snohomish, WA
Emerald Physical Therapy and Strength Studio

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

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.

09/06/2025

Bird dogs and bridges definitely have a place in rehab but you can’t stop there if you want to carry your babe on a hike, roll on the ground with your toddler and run alongside your little as they bike or scooter without your back feeling like it’s gonna go out.

If you are a mom, you are an athlete - and your rehab (and workouts) should reflect that.

We don’t just teach you the foundations (like bird dogs and bridges - and honestly even those we do a little differently) and send you on your way.

When you work with us, you’ll be deadlifting, squatting, doing push-ups and TRAINING for the athletic feat that is motherhood. Because the stronger you are, the easier (and WAY more enjoyable) life is to live.✌️

Click the link in our bio to schedule a 1:1 appointment so you can experience a different approach to physical therapy you haven’t tried before, ditch your back pain for GOOD and get strong AF. 👊

06/08/2025

The problem isn’t WHAT exercises you’re doing, but HOW you’re doing them.

There’s no such thing as “bad” exercises for your back or pelvic floor.

They just feel bad right now and feel like they’re making your pain or pelvic floor issues worse because we need to tweak HOW you’re moving and what muscles you’re engaging.

Swipe for an example of how to make your plank more efficient 👉

This is the work we do with our clients.

🔗click the link in our bio to schedule a 1:1 session or join the waitlist for our small group Strength Squad

06/07/2025

In collaboration with the PNW Kitchen Table Community, join Dr. Sam Chernak, pelvic floor physical therapist and strength coach for a 90 minute in-person workshop all about balancing your masculine and feminine energies so you can connect to your Inner Power and live out your best, most authentic, purposeful life.

This workshop will be a blend of movement, reflection, and honest conversation to help you take one step closer to becoming the strongest version of YOU.

We’ll do a workout that blends strength training exercises using bodyweight, dumbbells or kettlebells (hello, masculine energy) and Pilates exercises (that juicy feminine energy) to help you reconnect with your body, prevent injury and activate core power - both physically and energetically.

Then, we’ll shift into guided journaling and a real-talk group discussion exploring:
💫Where in your life are you leading with more masculine energy (doing, achieving, driving)?

💫Where are you leading with more feminine energy (resting, receiving, softening)?

💫How can you find a little more balance to allow your true inner voice/power to come through? (Not to put ideas in your mind ;) but is it at work? Boundaries with in-laws? Relationships? Workouts?)

This is a workout (accessible to all fitness levels) and a reset. A dedicated time and space to move your body and then listen to what it’s telling you. To get honest with yourself. To tap into the power you’ve been overworking - or ignoring. To be in community with other kick-ass, powerful women exploring similar things.

It’s going to be magical 💫

Only 5 spots left. Click link in bio to register!

05/05/2025

Number 3 is the most important piece to help you lift heavier without pain or pelvic floor issues, so be sure to swipe 👉 to the end!

at Emerald, our pelvic floor assessments are different. We look at how your ENTIRE body works together so you can squat, deadlift and jump without back pain or leaking. 💪

Link in bio to schedule an appointment 🔗

03/29/2025

Walk, walk/jog or run - ALL fitness levels are welcome!

Whether you want to enjoy a slow recreational walk with your toddler, get back into running shape, or train for the , come join us!

Feel free to come solo, with a partner, or grab the stroller and the scooter and bring the whole fam and let’s enjoy some movement together!

We’ll meet every Saturday April 5th - October-ish at 8:30am outside of our studio then walk to the Centennial Trail together.

Register through the link in our bio or at www.emeraldptstrength.com/events

Can’t wait to see you there!

03/27/2025

You asked, so we’re delivering. Let’s get stronger, together💪

Join me (Dr. Sam 👋) for 8-weeks of strength training using my signature method of pilates and weight lifting to help you get FULL body strong with a special focus on core and pelvic floor health.

This is an intimate group in a supportive, judgement-free zone. Come as you are. All fitness levels are welcome.

More details are in the swipes👆

Comment below or DM ‘strength series’ for the link to register.

LFG🔥💪

Address

110 Cedar Avenue
Snohomish, WA

Website

https://www.emeraldptstrength.com/

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