Thomas Duer 7/23/25 Thomas Duer 7/23/25

THE SUMMER SEASON & OUR MENTAL HEALTH

Summer is a great time to be outdoors and escape those dreary Pittsburgh winters. But the summer season also benefits our mental health. Let’s look at some ways you can use the summer season to literally brighten your day.

Thomas Duer 7/21/25 Thomas Duer 7/21/25

CHARLIE BIRD’S FARRO SALAD

Farro is a "super grain," and can help bulk up any meal, but especially salads. It’s actually one of my favorite hacks. Here’s a quick weeknight recipe (that you can meal prep) to keep you fueled all week.

Thomas Duer 7/16/25 Thomas Duer 7/16/25

BEAT THE HEAT: AVOIDING HEAT ILLNESS IN THE SUMMER

It’s summertime, and we all want to enjoy a break from Pittsburgh’s winter season. But, the summer also brings heat waves.

How do we beat the heat and avoid heat illness? Let's look at simple steps that you can take to avoid heat-related problems this summer.

Thomas Duer 7/14/25 Thomas Duer 7/14/25

WEEKNIGHT BOLOGNESE

Whether you’ve just crushed a workout or you’re just trying to survive a Tuesday, this spicy and creamy weeknight bolognese is quick, hearty, and packs in serious flavor. It comes together in under 30 minutes and hits the spot when you need something warm, filling, and satisfying, but don’t want to spend hours at the stove.

Thomas Duer 7/9/25 Thomas Duer 7/9/25

SUMMERTIME ACTIVITIES & RECOVERY

We are officially well into summer, and Jason has been seeing more people out on the trails and in the parks. He wants to remind you that there are things we should do before and after an outside activity!

Thomas Duer 7/7/25 Thomas Duer 7/7/25

ONE-POT CHICKEN & RICE

This simple one-pot chicken and rice dish is delicious and makes a great meal prep!

Thomas Duer 7/2/25 Thomas Duer 7/2/25

HOW MASSAGE THERAPY HELPS ATHLETES MAINTAIN PEAK PERFORMANCE

Athletes are constantly pushing their bodies to the limit—training harder, running faster, and lifting heavier, all in the pursuit of peak performance. But to perform at their best, recovery is just as important as training. That’s where I step in, your friendly massage therapist—not as a luxury, but as a crucial part of an athlete’s routine.

Thomas Duer 6/30/25 Thomas Duer 6/30/25

PROSCIUTTO & MELON SALAD

Here is a fast summer recipe that I made on Saturday. Quick and delicious!

Thomas Duer 6/23/25 Thomas Duer 6/23/25

TOMATO & FETA SALAD

Here's a quick and yummy salad for any summer meal!

Thomas Duer 6/18/25 Thomas Duer 6/18/25

THE PELVIC FLOOR & PREGNANCY

Are you pregnant and want to know more about how pelvic floor physical therapy can help you prepare for labor and delivery?

Thomas Duer 6/16/25 Thomas Duer 6/16/25

ORZO SALAD WITH LENTILS & ZUCCHINI

This is a vegetarian summer recipe from NYT Cooking. You can add seared tofu, roasted chickpeas, or cooked chicken for added protein.

Thomas Duer 6/9/25 Thomas Duer 6/9/25

SESAME SALMON BOWLS

Here is this week's recipe - basically, a Poke bowl. Art gave this a B++++.

Thomas Duer 6/4/25 Thomas Duer 6/4/25

SUNSCREEN SEASON IS ALL YEAR

I write about sunscreen this time every year because we get a lot of sun exposure with the summer’s longer days. But it is important to remember that sunscreen season is actually all year. You can even get a lot of sun exposure from the snow or when you’re out on the water.

Let’s look at some FAQ’s about sunscreen.

Thomas Duer 6/2/25 Thomas Duer 6/2/25

TAVERNA SALAD

Here's a quick and delicious take on a Greek taverna salad!

Thomas Duer 5/21/25 Thomas Duer 5/21/25

ATHLETIC INCONTINENCE

Athletic incontinence is urinary incontinence ONLY experienced during athletics or sport. About 40-50% of female athletes report athletic incontinence, many of whom have not had children! The most common movements that cause athletic incontinence are deadlifts, squats, jumping, and running. Leakage tends to happen with more weight on the bar, higher impact (like a higher or longer jump), and under fatigue (at the end of a workout). What do all these movement patterns have in common? They cause more STRESS on the pelvic floor and increase the intra-abdominal PRESSURE (the pressure within the abdomen resulting from the interaction of the abdominal wall and internal organs).

How can you learn to address athletic incontinence?

Thomas Duer 5/19/25 Thomas Duer 5/19/25

CHERRY TOMATO & WHITE BEAN SALAD

Here's a very quick weeknight salad recipe for the summer!

Thomas Duer 5/14/25 Thomas Duer 5/14/25

AN INTRODUCTION TO ALL THINGS PELVIC FLOOR!

Have you ever been curious about pelvic floor physical therapy? Never heard of it, perhaps? Or thought it was just for your Grandma? This blog series is going to serve as an introduction to the basics of all things pelvic floor including a look into a typical treatment session, common pelvic floor conditions, and how a pelvic floor therapist (like me!) can help you navigate pelvic floor health.