Meet Your Personal Trainers - Milestone Fitness

Sandi Stallings

Sandi has been in Wellness Industry for 25+ years. She is inspired daily with her clients struggles and victories. No matter what she is always looking for ways to guide members and clients towards their best well-being  

Ross Arnold

Ithaca College BS Graduate
40 Years of Fitness Industry Experience
38 Years as a New England Territory manager for several fitness manufacturers
Manager & Owner for Fitness Facilities
13 Years as a Group Training Instructorce.

Stu Gertz

Stu was introduced to weightlifting at the age of 10 when his older brother received a weight set for his birthday… He fell in love with it from day one. He became a personal trainer in 1993 having already competed in multiple bodybuilding contests, the first of which was the 1991 AAU Mr. Bay State. As life took over with several business ventures he drifted in and out of the exercise lifestyle for several years while also battling weight issues. After some soul searching he vowed to get healthy and got back into personal training in 2005. He has been a National Academy of Sports Medicine Certified Personal Trainer since 2010.

Stu enjoys working with all ages and has extensive experience with the senior population, holding the prestigious NASM Senior Fitness Specialist Certification. He still competes in bodybuilding and is a nationally qualified athlete in the National Physique Committee(NPC).

Certifications and Specialties:
NASM Certified Personal Trainer
ACSM Certified Personal Trainer
NASM Senior Fitness Specialist
NASM Golf Fitness Specialist
NASM Youth Exercise Specialist

Mandi Klimowicz

I love obstacle course racing, and when the gyms closed down in 2019, I was dragging my equipment (and my dog) outdoors to workout. People took notice, asked when I could train them, and my second career began (I also teach middle school full time).  I became a certified personal trainer in 2020. 

I connected with Milestone after the gyms opened back up and found the perfect fit!  There, I work both as a group fitness instructor and personal trainer.  In the group training environment, I like to challenge individuals with modifications that are appropriate to their body's abilities, giving them a workout they can be proud of.  When it comes to personal training, I like to work with my clients to develop attainable goals and provide workouts they enjoy and look forward to.  Fitness makes me happy, and I love being able to share that with others!

Kiana DelViscovo

Hi, I am Kiana, I grew up dancing and started lifting weights when I was in highschool. After graduating highschool I had hip surgery and started to focus on rehab and increasing strength. I fell in love with training, fitness, and how it changed my life, and I wanted to help others change their lives too. I got a four year degree in Exercise Science from Endicott College, and during my time there I interned with the Strength and Conditioning Coaches for the Boston Bruins! During the warmer months I enjoy spending time outdoors; hiking and going to the beach are my two favorite activities.

Meet Your Therapists - Scaccia Physical Therapy & Dracut Physical Therapy

Windham team:

Bob Scaccia, PT, Owner
Emily Marotta, DPT, Clinic Manager
Ben Sherr, DPT
Laura Charewicz, PTA
Joe Young, DPT
Heidi Burnham, PTA
Lisa DiPalermo, Office and Billing Manager
Luanne 
Tina 

Dracut team:
Bob Scaccia, PT, Owner
Michele Fox, DPT
Lisa DiPalermo, Office and Billing Manager
Jessica Wild, DPT
Kim Martel, PTA
Ethan Glynn, PTA
Daniel Bonnano (coming July 2023)
Kaeleigh Sparkman (coming May 2023)

Meet Your Windham, NH Team:

Bob Scaccia, PT, Owner

Bob Scaccia graduated with a Masters degree in Physical Therapy from the University of Massachusetts-Lowell in 1994. He graduated from UMass Lowell with a Bachelors degree in Exercise Physiology in 1992.

He earned his Strength and Conditioning Specialist certification in 1997 from the National Strength and Conditioning Association. Bob worked in outpatient sports and orthopaedic clinics for 7 years before opening Scaccia PT&SC in 2001.

He has worked with a variety of physical therapy clients but has specialized in sports and orthopaedic patients throughout his career. Bob has attended multiple continuing education courses with a focus on manual treatments. He has trained college and high school athletes from all sports and specializes in training wrestlers and baseball players, with a focus on pitchers.

While at U-Lowell, Bob played football from 1988-1991 on a team that went 32-4 in that span. He was captain of the 1991 NEFC championship team, was a three year starter at defensive back, earning All-New England honors and twice earning All-Conference. He also holds the U-Lowell career record for interceptions.

Emily Marotta, DPT, Clinic Manager

Emily graduated from Franklin Pierce University with a Doctorate in Physical Therapy in 2010.  Prior to attending graduate school, Emily graduated from Hesser College in 2005 with an Associates degree in Physical Therapy which enabled her to work at Scaccia Physical Therapy as a PT Assistant gaining practical experience while furthering her education. Her mix of optimism, attention to detail, and passion for health & wellness all play a role in her treatment style.  She enjoys working with a wide variety of patients especially postoperative patients, endurance athletes and weekend warriors . She believes a mix of manual therapy and exercise is essential to recovery and is happy to work at a private practice that gives her time to address both.  Emily craves adventure.  She is happiest outside exploring the mountains of NH, kayaking around New England  and traveling the globe.

Ben Sherr, DPT

Ben graduated from the University of New England with his Doctorate of Physical Therapy in May of 2015. Prior to completing his doctorate, he attended the University of New Hampshire, graduating in 2012 with a degree in biochemistry. He completed a clinical rotation at Scaccia Physical Therapy in the fall of 2013 and joined the staff full time in August 2015.  Ben grew up playing multiple sports before eventually focusing on golf, basketball, and tennis in high school.  He continues to play all three sports recreationally. He also picked up running in the past few years and has run several half marathons.  Ben enjoys treating athletes of all ages, focusing on return to sport exercises, manual therapy including joint and soft tissue mobilization, and utilizing the McKenzie approach for spine treatment.  Ben is certified in dry needling.

Laura Charewicz, PTA

Laura joined the Scaccia PT staff full time in November 2011. She graduated from Hesser College with an Associate in Science degree as a Physical Therapist Assistant in 2009. Laura is thrilled to have been able to enter the field of physical therapy as a new career later in her life.

Laura had an extensive athletic background as a youth and that carried through her life to include competing in the Master’s track and field circuit where she earned the National Champion title 3 times in her age group in the javelin. 

She has been an avid road cyclist and enthusiast since the late 1970’s and continues to log thousands of road miles a year. Laura has been a participant in the PMC (Pan-Mass Challenge) as both a volunteer and a rider since 2012 and will continue to do so for as long as she can with the hope of helping to find a cure for cancer.

Joe Young, DPT

Joe is a graduate of UMass Lowell's Doctor of Physical Therapy program as well as his B.S. in Exercise Physiology with a minor in Nutrition.  Joe has worked in a number of venues leading up to his involvement and practice of Physical Therapy that were directed at Sports Performance and Strength and Conditioning.  He has worked with both Division 1 and 2 athletes while a Sports Performance coach at UMass Lowell as well as professional and collegiate athletes working at Mike Boyle's Strength and Conditioning.

Heidi Burnham, PTA

Heidi joined the Scaccia PT staff in April of 2021. She earned an Associates of science degree as a Physical Therapist Assistant in 2006 from Hesser College. She has worked in the outpatient orthopedic setting for over 16 years and enjoys working with patients of all ages. She is STOTT Pilates trained and Graston certified. 

Lisa DiPalermo, Office and Billing Manager

Lisa DiPalermo graduated with an Associates Degree in Paralegalism in 1988 and enjoyed a career as a Paralegal before deciding to be a stay at home mom for her three children. While raising her children, she earned a Certificate in Medical Transcription and became a self-employed Transcriptionist.  

Lisa has been proud to be a part of the Scaccia Physical Therapy staff since it opened it's doors in 2001.  She began as a part-time receptionist and medical biller and since then, has become the Office Manager/Medical Biller for both offices. She may be hidden away in the Windham Office but is always happy to answer any questions patients may have.

During her free time, Lisa enjoys spending time with her children, family and friends.  She has volunteered extensively with her children's activities, Easter Seals, and was on the Pop Warner Football Board in her home town for a number of years. When not at work she loves attending New England sporting events, concerts, traveling, kayaking and hiking. 

Luanne Parziale

Has been working in the medical field for over 20 years and currently the receptionist in Windham.

When not working, enjoys travel, sudoku and jigsaw puzzles but mostly life itself!

Tina Mentus

Tina joined the team in 2022 as a part time office assistant verifying patients' insurances, after several years of working in school libraries.  Interests include cooking, gardening, bird watching and the occasional ride at drift car racing events. Her main joy is spending time with her family, friends and her furbabies.

Meet Your Dracut, MA Team:

Jessica Wild, DPT

Jessie earned her Doctorate of Physical Therapy from the University of New England in 2020. In 2016, she earned her Bachelor's of Science degree in Kinesiology from the University of Rhode Island. Jessie has continuing education in neurologic dry needling for pain management and sports rehabilitation. She completed a clinical rotation at Scaccia Physical Therapy in the summer of 2019 and joined the Dracut Physical Therapy team in 2021. Jessie is certified in dry needling. 

In her free time, Jessie is adventuring in the outdoors. She is an avid hiker, rock climber, and runner. Her passion is getting people back outdoors and continuing to do what they love. 

Kim Martel, PTA

Kim attended Mount Wachusett Community College and graduated with her Physical Therapist Assistant degree in 2013. Prior to this she attendedWestfield State University and graduated with her Bachelor’s degree in MovementScience in 2011. She has been working in outpatient orthopedics since startingher career as a PTA in 2013 and also does per diem Home Care. Kim enjoys working with avariety of patients including athletes, post op patients and individuals with generalorthopedic injuries. While attending Westfield State University, Kim was a part of the women’s soccer team which she remains passionate about. She continues to enjoy staying active with resistance training, paddle boarding and traveling.

Ethan Glynn, PTA

1). I am a young Physical Therapist Assistant who enjoys various outdoor activities, video games, exercise and johnny walker on the rocks. If I have power of music choice in the clinic, you will expect to hear 70s-80s rock primarily. I am here to help.

2). I like to stay active through outdoor hikes, snowboarding, paddle boarding, and fishing. I am also an avid watcher of movies and modern cinema and loves discussing interesting plot lines

Common Sense Approaches to Health and Fitness: Heat vs. Ice

Common Sense Approaches to Health and Fitness: Heat vs. Ice

One of the biggest questions we encounter is when to use ice on an injury and when to use heat. Let’s first talk about what happens when an injury occurs. 

When an injury occurs, our bodies immediately begin the process of healing. The first step is the immune system responds to the damage to the tissue by causing an inflammatory response. Many different types of inflammatory cells are attracted to the area which causes pain and swelling. This process is the same whether it is a bone, muscle, ligament, tendon, or structure of the spine like a disc. 

The purpose of using ice is to reduce the initial effects of injury. Ice constricts the blood vessels (vasoconstriction) and decreases blood flow to the area. This reduction in circulation helps to decrease swelling. Ice is also a fantastic, natural pain reliever. If you apply heat during this acute phase, inflammation increases, starving the cells of oxygen and nutrition. This increases cell death and inhibits the healing process.

The opponents of ice will tell you that the reduction of circulation prevents the body from healing itself. Early application of ice does not eliminate inflammation, it controls it. Excessive inflammation slows the healing process by further restricting the circulation so the phases of repair move much more slowly. 

One thing to remember is Inflammation is a natural part of the healing process. Excessive or prolonged 

inflammation slows the healing process. Continued inflammation is like a chemical “soup” that irritates the area  and causes more inflammation. It is a vicious cycle that we hope to control. 

Heat is beneficial in that it increases blood flow via vasodilation (opening of the blood vessels). The increased  blood flow brings nutrition and cells that help to repair the injured tissues. Heat also increases tissue flexibility  and is a comforting pain reliever. 

Applying heat to an injury after 48 hours can be helpful as the acute phase of inflammation is over and the body  is moving towards repairing the tissue. 

If you have a chronic condition, heat is usually best. If a warm shower tends to make the area feel better, then a  heating pad would as well. A sore neck or back that has been bothering you for years is an example. On the  other hand, if you turn your neck quickly and feel a sharp pain or wake up with a sore lower back, go for the ice.  It can be a little chilly to ice your back and neck but can be very effective.  

In general, we tend to favor ice for almost all injuries for as long as there is still pain or difficulty. For example,  let’s say your shoulder has been bothering you for a week. Each time you use your arm and you “tweak” the  area, you are setting off inflammation. We still hope to control that inflammation by using ice. 

When using ice, try to apply it for 10-15 minutes 3-5 times daily. Always have a barrier (not too thick!) between  the ice and your skin. Expect the area to be very cold, then achy, then it will go numb. It should never be painful.

Yours In Health,

Bob Scaccia PT

Return to Hiking After Injury

Hiking in New England is a popular pastime, with stunning trails that attract people from all over the world. I spend most of my free time hiking throughout the White Mountains, and my favorite summit is Boncliff. However, if you recently suffered an injury, returning to hiking may seem like an overwhelming challenge. As a physical therapist and an experienced hiker, I know firsthand how important it is to have the right knowledge and tools to get back on the trails safely. Here are some tips for returning to hiking in New England after a recent injury.

Consult with Your Physical Therapist
If you've had a recent injury,  it's essential to consult with your physical therapist before returning to hiking. We can assess the extent of your injury, evaluate your range of motion, and recommend exercises and modifications to help you get back on the trails safely.  If you are trying to return to trail running, your physical therapist can perform a personalized running or gait analysis to enhance your running mechanics, efficiency, and prevent further injury. Your physical therapist can also advise you on when it's safe to resume physical activity, so you can plan your outdoor adventures appropriately.

Choose the Right Footwear
The right footwear is crucial for hiking safely. Choose shoes or boots that provide adequate arch support and ankle stability. Look for shoes with a wide toe box that allows for proper toe splay and reduces pressure on your foot. If you have experienced a recent ankle injury or find yourself frequently rolling your ankles, consider wearing a mid or high ankle hiking boot.

Invest in Trekking Poles
Trekking poles can be a valuable tool for hikers returning to the trail after an injury. They provide extra support, stability, and reduce the impact on your joints. When using trekking poles, adjust them to the appropriate height so your arms are bent at a 90-degree angle when holding them on flat terrain.  It can help to shorten your poles while going uphill and lengthen them while going downhill. Additionally when stepping down rough terrain, try placing your poles in front of your body wider than your shoulders for increased stability and control while you descend.

Choose an Appropriate Trail
When you're ready to return to hiking, start with a familiar trail that's within your comfort zone. Choose a trail with gradual elevation gain and descent, as well as fewer obstacles and easier terrain. Pick a trail with a possible bail out option in case you begin to feel your symptoms. The mileage you choose may depend on your injury, previous activity level, and experience hiking. It’s best to create a personalized return to hiking program with your physical therapist.

Listen to Your Body
It's essential to listen to your body when returning to hiking after an injury. Pain or discomfort during a hike is a sign that you may be pushing yourself too hard. Take breaks when needed, and pay attention to how your body is feeling throughout the hike. If you experience pain or swelling, stop and assess the situation. It's better to cut a hike short than to risk aggravating your injury.

Training Tips
Hikers are prone to injury when they are tired and begin to let gravity do the work for them. Without proper quad and calf muscle control, you may experience excessive loading on your joints and moments of instability. This is why it’s important to focus on strengthening your legs and core to improve your uphill and downhill efficiency and reduce the risk of injury. Step-ups, step-downs, squats, standing hip abduction, and 3-way heel raises are great exercises to improve your lower extremity strength, stability, and control. Exercise descriptions are included below.
 

Exercises & Descriptions:

Squats:
Begin in a standing upright position in front of a chair. Lower yourself into a squatting position, bending at your hips and knees, until you lightly touch the chair. Return to the starting position and repeat. Make sure to maintain your balance during the exercise and do not let your knees bend forward past your toes.

Step-ups:
Begin standing with a small step or platform in front of you. Step up onto the platform with one foot then follow with your other foot. Return back down to the starting position and repeat. Make sure to maintain good posture during the exercise and do not let your knee bend forward past your toe as you step up.

Step-downs:
Begin by standing on a platform or step with one leg hanging off the edge.Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the ground, then return up to the starting position and repeat. Make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.

Standing Hip Abduction:
Begin in a standing upright position holding onto a stable object for support. Lift one leg out to your side, then slowly return to the starting position and repeat. Make sure to keep your shoulders and hips facing straight forward during the exercise.

3-way Heel Raises:
Begin in a standing upright position with your feet straight forward. Raise your heels off the ground, then slowly lower them back down to the floor and repeat. Make sure to keep your upper body still and avoid gripping with your toes. After completing a set, turn your feet inward and repeat. Then, repeat the set again with your feet turned outwards.

Returning to hiking in New England after an injury may seem challenging, but it's possible with patience and the right approach. Consult with your physical therapist for a personalized training program to aid in achieving your goals. Remember, hiking is about enjoying the beautiful scenery and connecting with nature, so take it one step at a time and enjoy the journey. See you on the trails!
 

~ Jessie Wild

Strength Training Benefits for Women Over 40

We see women constantly enter the fitness center, look right, look left and go directly to the cardio machines instead of the strength training area. Let’s start your weight lifting journey today! There are so many benefits to strength training for all women. Once we reach the beautiful age of forty, weight training is crucial!

Below we will be listing four reasons to strength train:
          1. Increase Bone Density~We tend to break bones easier, especially hips as we age due to bone loss. Research shows strength training IS very beneficial for strengthening cortical bone, which is the dense outer surface of bone that makes up eighty percent of our skeleton.

          2. Increase Muscle Mass~ Body fat storage increases as estrogen decreases during our time of perimenopause. Our muscle mass building takes a big hit during this time as well. By lifting weights we not only burn more fat but also burn more calories!

          3. Blood Pressure Control~Strength training improves our cardiovascular health and gives better blood flow to and from our muscles and skin. As our estrogen decreases, cardiovascular health takes a downward spiral. Keep lifting to keep our hearts happy and healthy!

          4. Better Immunity~Strength training creates a cascade of small proteins called cytokines that control the growth & activity of immune cells. Lifting weights long term reduces inflammation and ups our immunity!

Please let us help you begin your strength training journey! There is no reason at all to avoid weights. Feeling confused or intimidated is normal and we want to guide you safely towards a healthier and happier YOU!

~ Sandi Stallings