Hot Topics & Research

What we read, watched, and listened to in 2019...


On Nutrition:

The Game Changers narrated by retired English MMA athlete James Wilks; vegan athletes achieving greatness in endurance and power endeavors; produced by Jackie Chan and Arnold Swarzenegger. Featured team pursuit cylcing athlete (now retired) Dotsie Bausch's website includes excellent plant based recipes.


On Athletic Motivation:

Can't Hurt Me "The 40% rule" touted by Army Ranger and Navy Seal veteran and ultra-endurance athlete David Goggins.


On Inspiration:

Brave Like Gabe This organization champions the life & fierce determination of now deceased American distance runner Gabriele "Gabe" Grunewald.


On Evolving:

Calm app - 10min "Daily Calm" aligns with current "dosing" recommendations for a variety of beginner meditation goals. The focus on breathing enhances PMF (present moment focus) and most "Daily's" include a little something for everyone: quiet time, intention, soothing sounds, pardigms to ponder, and inspirational quotes. Give it a chance, dedicate, and be amazed at the inner power growth.

Power of Sportsmanship


The April 2018 Boston Marathon brought about some of the best stories in recent American running history. Ferocious wind and temps in the low 30s (F) created a shuffle amongst the leaders. Tenacious champ Des Linden prevailed as the first US woman to win since 1985. Linden's efforts/choices favoring teamwork and the incredible stories of fellow top female finishers provide a decade's worth of lessons all in one day, one race. 




Favorite Recipe & Cookbook 


Chewy Banana Chips - great long workout alternative to chews/gels


- Preheat oven to 200deg F

- Slice 3 ripe bananas to 1/8 to 1/4 inch slices

- Spread on greased/parchment lined sheet

- Brush slices with melted mixture of 1t-1T coconut oil, 1t cinnamon, 1t lemon juice, and pinch to 1/2t sea salt

- Bake for 2HRS turning once half way through

- Check after 90-100min to prevent burning. Crispy, slightly chewy, and dark brown is the goal!

- Cool completely. Store up to 3wks in airtight container. Yum!



(adapted from Run Fast Eat Slow by Shalane Flanagan & Elyse Kopecky)






Spring/Summer 2014


A hot topic in Pain Research includes non-pharmacologic options for those affected by migraines, neck and back pain, and persistent pain conditions.  Well designed randomized controlled trials (RCT) and systematic literature reviews are indicating up to 40% reduced pain with a consistent daily breathing meditation practice.  20min per day is the key "therapeutic dose" cited most often.


Running Research is now focusing less on footstrike and more on what's happening "up the chain" at the gluteal muscles and the interplay between pelvis control and hip flexibility.  Research indicates a skilled and experienced Physical Therapist is a crucial running analysis resource. CoreActive Therapy is providing runners of all skill and experience levels with comprehensive neuromusculoskeletal examination and assessment for optimal performance, as well as prevention and treatment of common and complex conditions.


CoreActive's owner, J Klestinski, PT, MPT, OCS, WCS, CSCS, BCB-PMD, presented a literature review and case studies on Incontinence in Athletes at the Combined Sections Meeting of the American Physical Therapy Association on February 6, 2014 in Las Vegas, NV.  Geared towards practicing as well as student PTs interested in pelvic rehabilitation in the athlete, this evidenced based presentation was hosted by the Section on Women's Health and focused on pelvic floor issues affecting impact and endurance athletes.

Fall 2013 - CrossFit has exploded in popularity...but being an informed consumer is paramount to the health and success of the sport.  Benefits of movement variety through cross training, weight lifting, and mental toughness apply to athletic pursuits and life.  Yet, complications from CrossFit range from extreme pelvic floor pressures (read: bladder/bowel leakage) to non-reversible muscle damage and kidney failure.  Bottomline: Listen to your body!  Few research studies on CrossFit exist yet, however, case reports on serious risk factors are growing in number. 


Contrary to this video, it is NOT normal to leak "even a little" with jumping rope (aka "double unders") or with running, lifting, or playing sports in general.  Understand and educate others: pelvic physical therapy is highly effective and the first line of treatment for leakage.  Prevention through education and practice on properly engaging deep core muscle layers (see Ms Fit Therapy class) is key to ward off a major risk of CrossFit participation. 

Inspirational Achievements


National - Autism and running can be a great fit!  Giving hope to many parents, this New York prep athlete is aiming for a top Division I program to "run against the best in the country."   

International - All at once inspiring and heartwrenching, world-class runner Julius Achon's personal journey and his Children's Fund in northern Uganda are ones to watch.  


Spring 2013 - American Physical Therapy Association's public education arm, Move Forward PT, broadcasted an excellent resource by a fellow women's health PT on the role of PT during and after pregnancy.



CoreActive owner J. Klestinski was published in the May/August 2012 issue of the Journal of Women's Health Physical Therapy as co-author in a systematic literature review looking at the effects of specific exercise on pelvic girdle and low back pain during pregnancy.


Women's Health Physical Therapy - An eBook Wellness Resource
Brimming with research and written by content experts, CoreActive's owner was integral in bringing together this collaborative eBook follow up to the May 2012 Women's Health PT Blog Talk Radio Show.
Adobe Acrobat document [515.2 KB]



© CoreActive Therapy 2018