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PODCAST

Healthy, Fit & Pain Free Pittsburgh!

Healthy, Fit and Pain Free Pittsburgh is a podcast hosted by Ryan Wade, owner and founder of Inner Strength, Physio. Fitness. Athletics and Dr. Tyler Bordick so co-founder of Inner Strength Physio. This podcast is dedicated to guiding those on their current health improvement journey overcome the obstacles in the way of creating a sustainable healthy lifestyle and simply the path by inspecting what we call "The Roots" (the fundamental factors that positively and negatively affect our health on a

health & fitness

All Episodes

00:43:46

Episode 93: Red Flags to Watch Out For in Rehab and...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/07/27

“You’re out of alignment!”“I have a pill for this!” “Just do these stretches!” “CRACK!!!!” The rehab and medical field are filled with ambiguity. Yet, many practitioners have a one-size-fits-all approach. On this episode of Healthy Fit & Pain Free Pittsburgh, Dr. Tyler discusses the four red flags to look for in a rehab and healthcare practitioner whether seeking an initial consult or someone you continuously see. Throughout the episode Doc discusses: 🔲 When a doctor called him

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00:50:20

Episode 92: QOTD #13 “How to stay healthy on vacation?”

Healthy, Fit & Pain Free Pittsburgh! ·

2023/07/20

It’s that time of year everybody………Beaches! Pool side! Frozen drinks! Parties! Family trips! And with this time of year comes the extra challenge of staying dedicated and consistent towards your health and fitness goals. On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the appropriate ways to create your own personalized plan to survive vacation on a health budget. Throughout the episode Doc discusses: 🔲 The four key areas that you need to focus on. 🔲 Why alcohol

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00:42:35

Episode 91: QOTD #12 “How do I get and stay motivated?”

Healthy, Fit & Pain Free Pittsburgh! ·

2023/07/13

Motivation……like more time…..is something we all want yet it can be so hard to find. When it comes to going to the gym, everyone thinks the fittest people have all of the motivation……but you’d be wrong. On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses four key areas to assess when you are lacking the drive and determination to improve yourself physically and mentally. Throughout the episode Doc discusses: 🔲 Core values and why yours may be ineffective. 🔲 What we can

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00:49:24

Episode 90: The Secret to Getting Toned, Not Bulky

Healthy, Fit & Pain Free Pittsburgh! ·

2023/07/10

This is a question that gets brought up a lot. Everyone wants to get toned, and everyone is afraid to get bulky (unless you a gym bro). Believe it or not…….there is a very thin line between these two goals. On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses five areas that will help you to improve your overall appearance without looking like a Mr. (or Mrs) Olympia competitor. Throughout the episode Doc discusses: 🔲 What does is mean to be toned and/or bulky. 🔲 Why

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00:52:36

Episode 89: The Best Way to Improve Your Energy……Daily

Healthy, Fit & Pain Free Pittsburgh! ·

2023/06/01

Energy…..something we all crave, but little of us have. It’s one thing to want to lose weight, life a healthier life, and get stronger to perform the activities you love with the people you love. ……But if you lack the energy…….the former becomes nonexistent. On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses THE daily recipe that helps you feel rejuvenated, revived, and have the energy you need to take on the day with a BANG. Throughout the episode Doc discusses: 🔲

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00:40:10

Episode 88: QOTD #11 - “I’m 5 lbs from my ideal...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/05/26

We all have an ideal weight we would like to be at………but few of us know how to get there. Today we discuss the mistakes we make and what it actually takes (see what I did there). On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the four reasons why we get stuck when on a weight loss/gain program, and how to get unstuck for long lasting results. Throughout the episode Doc discusses: 🔲 What factors get us stuck in the first place. 🔲 What changes need to be made ASAP! 🔲

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00:35:16

Episode 87: 5 Steps to be Fit By Summer

Healthy, Fit & Pain Free Pittsburgh! ·

2023/05/08

It’s almost summer time people. That means weddings, beaches, parties, and wearing outfits that show a little more skin. This is also the time where you may start to feel your energy is wayyyyyy down. Maybe some extra fluff or things moving around when you’re attempting to be your little active and productive self. How about that picture that you took and instantly glared at. Welp this episode is for youuuuu On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the five simple

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00:34:06

Episode 86: QOTD #11 - How do I get my family on board?

Healthy, Fit & Pain Free Pittsburgh! ·

2023/04/27

We all want to make positive changes for our health, but sometimes others don’t feel the same way. If only it was as easy as taking a magical pill…….what if it could be? On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the five ways to get your family on board to support your health and fitness goals. It might be simple……but not easy (like magic pill). Throughout the episode Doc discusses: 🔲 Why family members may treat you like you are dying. 🔲 A vegan

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00:43:55

Episode 85: What to look for in a fitness coach or...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/04/21

Are you looking for a specialist to get you stronger? Lose weight? Gain energy? Get out of pain? On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the proper steps to find that special someone who will help you achieve those short term and long term goals standing in your way of a happy and healthier living. Throughout the episode Doc discusses: 🔲 What defines a coach health and wellness specialist. 🔲 Where to even start when researching the internet. 🔲 What to look

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00:35:08

Episode 84: Getting Past THE FEAR of Injury

Healthy, Fit & Pain Free Pittsburgh! ·

2023/03/30

Do you experience regular set-backs physically when trying to get healthier? Are there old aches and pain that constantly seem to haunt you? On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the fear of injury, re-injury, and dealing with pain while trying to make progress both in and out of the gym. Throughout the episode Doc discusses: 🔲 How we are not alone in this line of thinking, and who to reach out to. 🔲 Where our fear often stems from. 🔲 Misnomers about hurt

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00:50:32

Episode 83: QOTD #10 - “What should I eat before and...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/03/24

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc answers another question to explain pre and post workout nutrition. Throughout the episode Christina and Doc discusses: 🔲 The 3 most important aspects of pre and post workout meals. 🔲 The common myths that we all fall for. 🔲 The one ingredient that can make the biggest change to your progress. 🔲 How to personalize your nutrition to fit your lifestyle. 🔲 3 Actionables to start implementing into your today! As always,

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00:52:55

Episode 82: QOTD #9 - “How do you measure progress...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/03/20

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc answers another question from one of the members regarding how to measure progress in the gym (and life). Throughout the episode Christina and Doc discusses: 🔲 The 5 key areas to measure progress. 🔲 How one number can sabotage your momentum. 🔲 Why fat loss and muscle gain should be at the bottom of your list. 🔲 The common pitfalls that derail us. 🔲 3 Actionables to start implementing into your today! As always, gift

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00:38:49

Episode 81: How to give stress & anxiety a productive...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/03/10

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses the misunderstood topic of stress and anxiety. We often think that stress is bad and we need to limit it from our lives…….but what if we’ve been wrong all along? Throughout the episode Christina and Doc discusses: 🔲 Where does stress come from? 🔲 Acute vs. Long-term Stress 🔲 How to maximize our stress to be productive and efficient. 🔲 The 3 P’s to reduce your anxiety. 🔲 Quick ways to get anxiety under control. 🔲 3

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00:51:45

Episode 80: The Stress-free Guide to Caring for Your...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/03/06

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with Christina Spicer of Amedisys. Many of us have experienced the stress and challenges that come with caring for aging parents, but have little guidance to ensure a simple and efficient process for our loved ones. Throughout the episode Christina and Doc discusses: 🔲 Hospice and the common misconceptions. 🔲 What to expect when planning the next step for aging parents and/or loved ones. 🔲 When is hospice recommended. 🔲

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00:39:28

Episode 79: QOTD #8 - What should I do on my...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/02/24

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses your personalized prescription surrounding weight-training days, workout days, and sports-based competition days. Throughout the episode Doc discusses: 🔲 What factors to consider when creating your own workout schedule. 🔲 The best exercise modalities to complement your health and wellness goals. 🔲 What recovery modalities to best utilize on these days. 🔲 The DON’Ts that will quickly sabotage your goals. 🔲 3 Actionables to

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00:53:07

Episode 78: How to boost your mental fitness for...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/02/16

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc sits down with professional therapist, speaker, and health coach Steve Wize, owner of Mental Fitness. Steve Wize is a Licensed Clinical Social Worker (LCSW) and the president and founder of Mental Fitness, LLC. He is a graduate of Penn State Erie for undergrad in psychology and the University of Pittsburgh for my Master’s in Social Work. Throughout his career, Steve has worked closely with executives, entrepreneurs, and high-power

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00:52:47

Episode 77: QOTD #7 - How long should pain last?

Healthy, Fit & Pain Free Pittsburgh! ·

2023/02/08

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses all things pain surrounding exercise, injury, and stress. Throughout the episode Doc discusses: 🔲 Where pain can come from 🔲 Why we experience pain 🔲 What you can do to reduce pain faster 🔲 How you body responds to daily life differently 🔲 3 Actionables to start implementing into your lifestyle today! As always, gift this with someone that can benefit from it! Learn more @innerstrengthpgh

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00:48:40

Episode 76: QOTD #6 - Fitness Trackers (Oura Ring,...

Healthy, Fit & Pain Free Pittsburgh! ·

2023/01/30

On this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses wearables (fitness trackers) and if they are really worth the money and all of the hooplah?! Throughout the episode Doc discusses: 🔲 What all do fitness trackers actually do. 🔲 How they can prevent you from getting sick. 🔲 Are they really that accurate? 🔲 Why you should get one….. 🔲 ……and why you shouldn’t 🔲 3 Actionables to start implementing into your lifestyle today! As always, gift this with someone that can benefit

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00:28:50

Episode 74: 5 Ways To Kickstart The Best You This Year

Healthy, Fit & Pain Free Pittsburgh! ·

2023/01/20

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses 5 things you can start doing this year in order to become your best self and start crushing your goals! Throughout the episode Doc discusses: - The Best Practices In Creating Your Goals - How To Stay Consistent With Your Goals - Actionables to start implementing into your lifestyle today! As always, gift this with someone that can benefit from it! Learn more @innerstrengthpgh

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00:50:56

Episode 73: Sugar... Is It Really As Evil As We Think?

Healthy, Fit & Pain Free Pittsburgh! ·

2023/01/13

In this episode of Healthy Fit & Pain Free Pittsburgh, Doc discusses what sugar really is, and whether or not it is something that should or shouldn't be a part of your diet. Throughout the episode Doc discusses: - What sugar is - The best and worst types of sugar (and carbs altogether) to consume - How sugar affects your body - 3 Actionables to start implementing into your lifestyle today! As always, gift this with someone that can benefit from it! Learn more @innerstrengthpgh

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