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MOVE Well Radio

MOVE Well Radio

By Roger St. Onge
We discuss all things health and wellness, dispel common myths and misconceptions regarding health and wellness, and do it in a way that you can actually understand.
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Ep 33 Rochelle Truehart Lambert of Truehart Wellness
Today, we have Rochelle Truehart-Lambert, owner of Truehart Wellness.  She is a licensed massage therapist and was recognized as the regional therapist in 2014. In this episode, Rochelle shares how her passion becomes her career. How did she start the business? What are the different methods that she uses in her sessions to help her clients get them on their wellness recovery? In this episode: 00:54 – How Rochelle became a massage therapist? 02:44 – The passion became a career. 04:42 – “Everything I had been through and all the different physical ailments that I’ve had give me that insight to be able to fix someone… to help get them on their wellness recovery.” 06:24 – The feeling of having a mentor. 06:56 – “We can’t cure cancer, but we could make her everyday life a little better” 10:15 – How did Rochelle’s business come to fruition? 12:29 – How does her client influence the service she provides? 15:00 – What is cupping? 17:14 – Customer service vs. customer experience 19:00 – Ailments that hypnosis deals with 20:40 – Business expansion. Her husband and her business partner 22:30 – Stress as a whole being thing 24:25 – “That whole discovery of not only learning what is in pain but why it’s in pain that aspect of massage…” 27:13 – Aroma Therapy: Essential oils and its medicinal purpose 28:10 – Truehart Wellness’ other services 32:40 - How often does Rochelle recommend people to get massage therapy? 33:43 - The importance of drinking water. For more info, visit Rochelle’s website Truehart Wellness Phone: 413.679.1885 LinkedIn:
July 26, 2021
Ep 32 Ashley Brodeur of Active Lifestyle Fitness
Today, we have Ashley Brodeur of Active Lifestyle Fitness. Ashley is an Exercise Physiologist and an NSCA Certified Strength & Conditioning Specialist. She is also a Fascial Stretch Specialist L3, Reiki Master, Certified Aerial Yoga Instructor, and a YMCA Pilates Instructor. In this episode: 00:49 – How Ashley got into fitness? 03:17– What led her into getting her own studio? 08:19 – When did Ashley open her company? 11:09 – Active Lifestyle Fitness schedule of classes. 12:04 – Aerial yoga. 15:34 – What is fascial therapy? 20:31 – How do fascial stretch therapy works? 28:37 – The importance of educating the client. 32:18 – Community inside Active Lifestyle Fitness For more information about Ashley, visit her website at Active Lifestyle Fitness LLC Her email address is Linked In: Book finds: Essentials of Strength Training and Conditioning by G. Gregory Haff The Go-Giver by  Bob Burg, John David Mann
July 19, 2021
Ep 31 Death To Foot Prisons
In today’s episode, Roger will talk about foot pain. He shares some advice on dealing with it. 00:43 - Spending more times barefoot is the answer to a lot of foot problems 01:10 - What is a bunion? 04:00 - Flip-flops are not good with foot pain 07:00 - Stop relying on stability shoes especially if you have plantar fasciitis 07:48 - Find somebody who does know what they’re doing
July 12, 2021
Ep 30 The Possibilities Your Surgeon Might Not Tell You. The story of Pat Tudryn’s ACLR and Cartilage Repair Journey.
Today, we have a special guest Pat Tudryn. This is the story of his ACLR and cartilage repair journey. In this episode: 01:50 – Pat acquired his ACL tear 3 years ago 03:58 – I’m pretty athletic in my entire life and adulthood 07:07 – Pat decided to visit a surgeon 13:47 – Getting the second and third opinion just make things even more difficult because every person I saw gave me a different method that they would do to repair the cartilage in my knee 15:41 – Recovery timeline after surgery. 16:42 - Pat shares his experience after surgery. 22:25 – I wasn’t allowed to do any PT on my leg to ensure the cartilage repair for six weeks. 30:01 – Hardships that Pat experienced after the surgery 36:33 – Pat has undergone his third surgery. 41:13 – Progress after the surgery 43:51 - Pat talks about how covid played a part in him spending time with his son. 48:45 – At the end of the day, when I see the kids smiling, having a good time… there’s joy in that
July 5, 2021
Ep 29 Erica Gonzales of ECycle
Meet Erica Gonzales, founder and owner of ECycle in Wilbraham. She began her fitness journey 20 years ago and has been in the fitness industry for 10 years. She also competed in bodybuilding and finally chose to focus on her business. In this episode: 00:35 – How Erica got into fitness. 05:33 – How Erica started her business. 06:26 – The same kind of group started to follow you and they motivate each other and it becomes a little community and its fun. 09:56 – Erica’s fitness background. 16:35 – It’s really rewarding to see people change their lives 19:38 – Erica’s bodybuilding experience 22:11 – The importance of eating. 27:35 – ECycle's class schedules. 34:07 - Events. For more info about Erica, visit here website at ECycle Wilbraham Phone number: 4132182399 Personal email: Instagram: @ecycle_ma_2021
June 28, 2021
Ep 28 Liane Muise Smola Of Guidance By Li
Today, we have Liane Muise Smola of Guidance By Li. She became a personal and grief coach after experiencing the grief herself after losing her brother 7 years ago. In this episode: 01:20 – What is grief coaching? 02:25 – Approaches of grief coaching 06:20 – It has to be the person to recognize that they need help and take the first step 08:13 – There’s life on the other side of grief, there’s a life of happiness and joy 13:30 – To cry over someone that you’ve lost or cry over a situation or hardship that you’re going through, there’s nothing wrong with that. 14:50 – Liane shares her story 21:00 – Liane dedicated her time and effort to find a way to live in a happier space 22:40 – Start your day in gratitude 24:50 – Liane’s morning routine 31:00 – Self-reflection of what success is 33:00 – How happy can I be every day and how present can I be for everyone that I interact with? For more info, visit her website Guidance By Li Facebook: Guidance By Li Email: Instagram: @lilimuise44
June 21, 2021
Ep 27: Sahar of Amped Fitness
Today, Doc Rog interviews Sahar, manager of Amped Fitness Enfield. Sahar shares her experience with eating disorders, toxic relationships, and her journey to health and fitness, and her desire to help others. This is a must-listen episode! In this episode: 1:57 – Sahar talks about how she got into fitness. 4:43 – What is eating disorder. 7:30 – How long Sahar suffers from bulimia? 12:53 – How Sahar handles a sudden intervension as people starts to catch on and have questions? 16:30 – Sahar's advice to women who might be suffering from the same disoder 18:55 – Roger talks about the stigma around mental health. 19:55 – Sahar mentioned the show Intervention. 24:16 – Sahar shares her recovery process. 27:32 – How Sahar find her way to healthy habits, excercises, and food 32:40 – Amped Fitness For more info, you can reach Sahar at: Facebook: Instagram: @coach.sahar.krug Email:
June 14, 2021
Ep 26 Steve Czerniejewski of Full Plate Strength and Conditioning
Meet Steve Czerniejewski, Founder of Full Plate Strength and Conditioning learn his journey, and how he transformed his passion into running top-notch strength and conditioning helping local sports teams and athletes. In This Episode: 0:41 – What got Steve into fitness training? 13:25 – Steve and friends opened up a garage gym 18:00 – Steve transitioned from fitness to strength and conditioning 24:15 – The goal of Full Plate Strength and Conditioning 28:16 – Giving and helping each other out in the community 29:26 – Steve shares the benefits of living off of less. 32:35 – The importance of having a good quality coach. 34:42 – Programs and services that Full Plate are offering 35:51 – Gym membership or group coaching 38:32 – The story behind the logo 42:32 – Full Plate focuses on cross-fit For more information, visit Full Plate Strength and Conditioning Their email is Visit their Facebook and Instagram: Full Plate Strength & Conditioning  @full_plate_sc
June 7, 2021
EP 25: Meet Nick Saccente, Strongman Competitor, Weightlifting Coach
Today Doc Rog chats with Nick Saccente, former CrossFit Regionals competitor, former international level Olympic weightlifter, and current strongman competitor. They discuss Nick's fitness journey, exercising for Competition and Sport vs exercising for optimal health and wellness, as well as reminisce about that one time they shared a bed and Nick became the little spoon (what?). In this episode: 1:16 – How Nick got into fitness? 4:15 – Nick’s stint in weightlifting. 7:33 – How Nick brought weightlifting in western Massachusetts? 10:51 – Nick got attracted to weightlifting and being strong. 12:57 – Sports is unhealthy for the body. 16:55 – Nick’s goal is to be healthy as he can be getting into a competition. 24:10 – Nick shares that Rob Kearney was the one who pushed him into strongman. 28:41 – The difference of weightlifting and strongman community. 32:23 – It’s okay for your fitness passion to change. 35:44 – The acid bath. 42:33 – Emotional state control. 44:58 – It takes 66 days to form a new habit. 48:31 – What is controlled aggression? For more info visit Nick’s Instagram: @eltoro_conqueso
May 31, 2021
Ep 24: Brian Beauvais, primary care PA. Ultimate Frisbee and his complete Achilles rupture.
Meet Brian Beauvais, learn about how he completely ruptured his Achilles and what that was like for him emotionally and physically. ***Show correction. Doc Rog speaks about Tendon repair vs remodeling. The correct vernacular is repair vs REGENERATE. All tendons remodel with loading. We apologize for the misspeak. 
May 24, 2021
Ep23 Casey Mendrala, MOVE Athletics' Nutrition Coach Pt 3
Welcome to the Move Well radio podcast. Where we discuss all things related to health and wellness. We dispel common myths and misconceptions regarding healthcare. And we do it in a way that you can actually understand. And it’s hosted by yours truly, Dr. Roger St. Onge. Dr. of physical therapy, founder of Move Athletics physical therapy and performance. This episode picks up right where the last one left off, if you haven't listened to that, please go back to that one first. This is Part 3 of a 3 part series where Casey and Doc Rog take a deep dive into busting nutrition myths and a drop ton of useful knowledge. In this episode: 1:36 – Q- What are the things that go into the caloric needs? That would be an example of your physical activity level, right? Or is that more of your daily total energy expenditure? Like, where does that fit in? 2:42 – Casey explains how you burn calories. 4:23 – Roger and Casey talk about anorexia and some people think wrongly about calories. 7:11 – Q- Should I eat 6 small meals throughout the day or should I eat 1 big one or 3? Or, does it matter? 9:22 – Roger and Casey discuss intermittent fasting and restrictions in diets. 15:00 – Casey tells people about balance. 15:24 – Roger and Casey talk about the importance of Why. 19:19 – Casey explains that being lean does not equate to being healthy. 23:12 – Roger mentions consistency. Instagram: Website: Facebook:
May 17, 2021
Ep22: Casey Mendrala, MOVE Athletics' Nutrition Coach Pt 2
This is Part 2 of a THREE part series where Casey and Doc Rog take a deep dive into busting nutrition myths and a drop ton of useful knowledge.  This episode was broken into 2 parts, to make it more easily digestible. Stay tuned for part three! 
May 10, 2021
Ep21: Casey Mendrala, MOVE Athletics' Nutrition Coach Pt 1
This is Part 1 of a THREE part series where Casey and Doc Rog take a deep dive into busting nutrition myths and a drop ton of useful knowledge.  
May 3, 2021
Ep20: Emmanuel Nyongani, group exercise instructor, personal trainer
Today Dr. Roger interviews  Emmanuel Nyongani AKA Panther. They discuss Emmanuel's fitness journey, what to look for in a personal trainer, and Emmanuel's philosophies of training and building relationships with clients. Interested in finding out more? IG @_PantherStrong
April 26, 2021
Ep19: Meet Scott Weiss, Founder of Kay Journal Coaching
Today Dr. Roger interviews Scott Weiss of Kay Journal. They discuss what led Scott to Founding Kay Journal Coaching and how he helps people discover their purpose and intentionally live up to their potential. For more info: IG @Kay.Journal FB @ Kay Journal
April 19, 2021
Ep 18: Stephen Bryla of Go With The Float
Today Dr. Roger chats with Stephen Bryla owner of, Go With The Float, Float tanks up in Easthampton Massachusetts. They discuss all things related to floating…What it is, who it's for, what it may do for you, how it came about, and more. IG @gwtfloat_easthampton
April 12, 2021
Ep 17: Nutrition during recovery from injury
Today Dr. Roger discusses common pitfalls of nutrition during recovering from injury, and why this is a dire mistake. 
April 5, 2021
Ep: 16 Meet Alex Fontaine, future MOVE Athletics Doc!
Get to know Alex, future Doc with MOVE! He's a former high level Hockey athlete, who's undergone some pretty intense rehab, and wants to help keep people active in life and in game! 
March 29, 2021
Ep: 15 Easy Day To Day Tips To Improve Mobility And Movement Quality
Today Doc Rog chats about a requested topic. Easy to implement strategies that you can work into your day to improve tissue quality, movement quality, and improve mobility throughout the day 
March 22, 2021
Ep 14: Meet Laurent Vitrac of Laurent Vitrac Fitness
Today Dr. Roger interviews Laurent Vitrac, ISSA Personal Trainer, Bootcamp Instructor, Nutrition Coach, OCB Men's Classic Physique Competitor. They talk about setting goals, achieving goals, and a whole lot of nutrition and healthy habits! 
March 15, 2021
Ep: 13 Loud Breathing And Hip Shape
Doc Rog had some questions over the weekend about why he breathes so loud when he's lifting and about how the shape of the hip affects squatting position.
March 8, 2021
Ep 12: Meet Brennan Mckenna of F45, Functional Fitness Packed Into 45 Minutes
Today's episode Dr. Roger interviews Brennan Mckenna of F 45. A 45 minute full body high intensity functional fitness class designed for the active, busy professional. They discuss Brennan's Journey to where he is now and what F 45 is all about. If you haven't heard of a 45 definitely check them out. Mention this podcast to get a free week long trial! IG and FB @f45_Training_riverdale, and @F45_training_Hampshiremeadows
March 1, 2021
Ep 11: When Shoulder pain isn't...(from the shoulder)
In today's episode Dr. Roger talks about when shoulder (or insert other body part) pain here pain might not be from that body part. He describes why it is important to have your function tested and not just look at a photo to determine what is causing your pain and what to do about it..
February 23, 2021
Ep: 10 Meet Dr. Vasanth KainKaryam, Owner of 4 Elements DPC
Today Dr. Roger interviews Dr. KainKaryam of 4 Elements DPC, an extremely affordable, membership based, direct primary care model. They discuss how to keep medicine focused on the patient, and how relationship based primary care is coming back around. Once upon a time, you had full access to your Doc. You could call them, they would come by your house, and you actually knew each. Dr Kainkaryam is part of a movement that is bringing it back! For more info check out FB  @4 Elements Direct Primary Care IG @4elementsdpc
February 23, 2021
Ep: 9 Low Back Pain Myths and Misconceptions
Dr. Roger covers some very common myths and misconceptions about low back pain. Check out his Webinar: How To Keep Your Low Back Healthy Without Surgery, Drugs, or Injections
February 23, 2021
Ep 8: Geoff Sullivan Of Continuum Performance Center
Today Dr Roger chats with Geoff Sullivan Of Continuum Performance Center about how Geoff's journey throughout the fitness landscape lead him to opening CPC, and how Geoff created an environment that consistently drives excellence from all the CPC clients and coaches. For more info check out IG: @ContinuumPC FB: @ContinuumPC
February 1, 2021
Ep: 7 Building Muscle At Age 60+
In this episode Doc Rog takes a dive into building muscle at age 60+., what to focus on, how to set yourself up for success, and holding yourself accountable to your goals.
January 25, 2021
Ep:6 Belts, Shoes, and Straps, Oh My!
In this episode, Dr. Roger dives deep into the realm of lifting belts, lifting shoes, straps, and gymnastics grips (for CrossFit). Learn how, when, and why to use these tools, and when not to. 
January 18, 2021
Ep 5: Inflammation isn't the Devil.
Have you ever thought to yourself and this hurts because it's inflamed, or been told that your problem is caused by inflammation? Has anyone ever told you what inflammation is or explained why they think it's bad? In today's episode Dr. Roger discusses what inflammation is, what it really does, and not only why it is not bad, but actually necessary. 
January 11, 2021
Ep 4: Meet Dr. Matthew Castanho, ND - Naturopathic Physician, Owner of The Wholesome Place
Today Dr. Roger and Dr. Matt Castanho talk all about what a Naturopathic Physician does,  CBD, the systems inside the body that react to CBD and THC (the endocannabinoid system), Dr. Castanho's experience with extremely low testosterone and mercury poisoning as a teenage, and how the COVID vaccine is very different from traditional vaccines.  To find out more about Dr. Matthew Castanho, find him at IG: @drmatthewcastanho Websites: Email:
January 4, 2021
Ep3: Mobility Vs. Flexibility and Why You Should Care.
Do you actually know what mobility is? Do you know how to define flexibility? Learn the difference between the two, why you should care, and how to make the best use of your time in this episode.
December 28, 2020
Ep2: Foam Rolling and Massage Guns: When, Where, and Why.
Today Doc Rog takes a deep dive into what these tools actually do, what to use them for, and when you should be using them. *SPOILER* You're probably using them wrong.
December 21, 2020
Episode 1: You are NOT "out of alignment".
One thing that we hear all too often are athletes and clients saying "I am out of alignment". Fortunately that's just not true and you are not a fragile being. Dr. Roger talks about how resilient you are and why you are not "out of alignment"
December 14, 2020
Episode 0: Welcome to the MOVE Well Radio Podcast!
In this episode Dr. Roger covers a little bit about himself, who he is, and what the purpose of this podcast is going to be.
December 8, 2020