THE FITNESS CONTINUUM

Trish Is Named Author Expert by IDEA

2009-08-13T21:40:00.000-07:00

Sandy Todd Webster, Editor in Chief of IDEA Publications, says Trish is an "integral part of the rich, award winning resources IDEA offers fitness and wellness pros around the world." IDEA will use this recognition as a way to promote Trish and other author experts as an "authority on fitness and wellness". IDEA is working hard to increase the awareness of the top-notch knowledge they provide.

Visit http://www.ideafit.com/ to read articles from Trish and other fitness author experts.

In good health,

Trish

CORE TRAINING EXERCISE TIPS

2009-05-29T21:47:00.000-07:00

CORE TRAINING EXERCISE TIPS

Core training has created quite a buzz in the fitness industry. However, understanding the anatomy, physiology and exercise programming can be elusive to the fitness enthusiast longing for a defined mid-section. The muscles that comprise your core are the abdominals, pelvic floor muscles, diaphragm, back and chest.

GETTING STARTED
To start a core training program learn to find and maintain your neutral spine. This will help enhance the effectiveness of your core exercise program. A neutral spine or neutral posture is the position between an anterior and posterior pelvic tilt (an arched back and flat back position) that places the least amount of stress and strain on joints, tendons, muscles and ligaments.

USE A MULTIDIMENSIONAL APPROACH

Take a multidimensional approach to defining your core muscles by participating in cardiovascular exercise, and balanced nutritional practices. You will burn fat as fuel during cardiovascular or aerobic exercise so your lean physique can be seen. A balance between fat and carbohydrates will not only help fuel your body but will also help you keep a lean physique.

THE MIND-BODY CONNECTION

There is a definite mind- body connection involved with core strength training. The mind-body connection starts with proper breathing and is also necessary for abdominal muscular development. Deep breathing allows for an adequate oxygen supply to the working muscles. Abdominal muscles are actively involved during exhalation or breathing out. Remember to exhale during the contraction or hard part, and inhale on the return to maximize the effort of the abdominal muscles.

DOES ABDOMINAL EXERCISE GIVE YOU A PAIN IN THE NECK?

Have you ever experienced neck strain or pain when doing abdominal exercises? There are several ways to avoid this discomfort. Avoid neck strain by keeping your tongue in its proper position. Keep your tongue towards the roof of your mouth, behind your teeth versus towards the back of your throat. Doing so allows the muscles, which support your neck to do only that instead of supporting your tongue as well. Perform core exercises by contracting from your abdominal muscles and not your neck. Refrain from pulling on your head and neck with interlocked fingers placed behind your head and neck.

ELONGATING YOUR SPINE

Keep your spine elongated by keeping your chin in its proper position. Proper chin position is a fist or apple’s distance from your chest. This keeps your spine in proper alignment and decreases stress on the surrounding structures.

LET YOUR FEET OFF THE HOOK

Your feet should remain unrestrained and not hooked under the furniture or held by someone else. Fixing the lower body by holding the feet during core exercise engages the muscles that flex or bend the hip more so than using the abdominals to perform the exercise. Stabilize your body with your internal musculature versus using external support or assistance.
CAN I TRAIN MY CORE EVERY DAY?
The muscles that comprise your core are skeletal muscles just like your legs or arms. Therefore, the abdominal muscles should not be worked on consecutive days just as you wouldn’t work your legs or arms on consecutive days. Abdominal exercise should be performed no more than every other day unless you are performing a maintenance routine. You are participating in a maintenance routine if you have accomplished your entire core training goals and wish to maintain your current core fitness level. In this case you would perform a lower volume of exercise on a daily basis as opposed to a program you do every other day to reach strength, flexibility and stability goals by modifying the number of sets, reps and amount of intensity.

BREAKING THE MOLD

Variety and change will provide the challenge necessary to encourage strength development and stability in your core muscles. Refrain from recruiting other muscles when attempting to perform an exercise or exercises. Recruitment from other muscle groups tends to occur when you try to perform core exercises, which are more difficult than you can perform and cause you to compromise form and technique.

Rotate Cardio Workouts with Strength Attack

2008-03-05T21:17:00.000-08:00

I've put together some rotations for you . I've kept the rotations pretty general.

Just note as usual you should consult with your physician if you have not already done so before beginning an exercise program. The rotations provided are in no way a substitute for a full evaluation or consultation but merely an answer to the programming interest you have with the videos.

Now, getting to the workout...
If you want to focus on the weight loss portion of your goal and complement that with the resistance training so that you keep your metabolic rate up, do the cardio at least 4x's/week according to the American College of Sports Medicine or 4-6x's/wk for at least 30 min in your target heart rate zone.

Strength Attack rotation #1
Cardio exercise of your choice
Strength Attack low resistance section(1-2 sets based on your time or tolerance)
Strength Attack Core section - 2 sets
Functional Stretch

Strength Attack rotation#2
Cardio exercise of your choice(non-weight bearing might be a good body-friendly switch)
Strength Attack high resistance 2 sets
Core Attack Express(also found on Strength Attack) 1 set
Functional Stretch 2 sets

Strength Attack rotation #3
Cardiovascular exercise of your choice (given the workload go non-weightbearing for a balanced workout)
Strength Attack High Resistance
Strength Attack Core
Functional Stretch

Have a phenomenal week!
Trish
Trish Muse MPT, CSCS

www.bodyproductions.com

trish@bodyproductions.com
Physical Therapist
Polestar Pilates practitioner
Wellness Coach
Doce Vida Fitness East Coast Fitness Ambassador
www.docevidafitness.com

Rotate Cardio Workouts with Core Attack

2008-03-05T21:05:00.000-08:00

I've put together some rotations for you. I've kept the rotations pretty general.

Just note as usual you should consult with your physician if you have not already done so before beginning an exercise program. The rotations provided are in no way a substitute for a full evaluation or consultation but merely a variation to the programming interest with my latest exercise video, Core Attack, "The Resistance".

Now, getting to the workout...
If you want to focus on the weight loss portion of your goal and complement that with the resistance training so that you keep your metabolic rate up, do the cardio at least 4x's/week according to the American College of Sports Medicine or 4-6x's/wk for at least 30 min in your target heart rate zone.

Core Attack,"The Resistance" rotations

Core Attack rotation #1
Cardio exercise of your choice( I would choose more leg involved cardio ex elliptical, walk, run etc)
Core Attack Elastic Resistance 2 sets (you'll still get lots of total body exercises in this section)
Functional Stretch 2 sets

Core Attack rotation #2
Cardio exercise of your choice
Strength Attack Low Resistance
Core Attack Small Medicine Ball
Functional Stretch

Core Attack rotation #3
1st cardio split - exercise of your choice x15 -20 min
Core Attack Small Medicine Ball
2nd cardio split x15-20 min
Core Attack Core Express
3rd cardio split x 15-20 min
Functional Stretch 2 sets

In good health,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Polestar Pilates practitioner
Wellness Coach
www.bodyproductions.com
Doce Vida Fitness East Coast Fitness Ambassador
www.docevidafitness.com
PowerBar Team Elite Fitness Ambassador
trish@bodyproductions.com

Core Attack,"The Resistance" Video Featured in Heart & Soul Dec/Jan Issue

2008-02-24T18:36:00.000-08:00

Find out more about Core Attack

2008-01-31T20:45:00.000-08:00

Check out my Audio Note to learn more about Core Attack,"The Resistance". I'll have more reviews coming soon.

To view your AudioNoteTM, please visit the following URL: http://www.audioacrobat.com/note/CRsy90VQ/

AudioNotesTM are custom audio messages created using the AudioAcrobat.com
streaming audio solution.

Be Well,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Wellness Coach
Polestar Pilates practitioner

Strength Attack Video Reviews

2007-12-16T22:18:00.000-08:00

Strength Attack Trish Muse
Chapters:
Warmup
Low Resistance/High Reps
High Resistance/Low Reps
Core with Large Medicine Ball
Functional Stretch
Bonus-Core Attack Express
Premixes:For reference, Trish includes segments and times so the participant can choose what they want to focus on.Strength Attack uses various planes of motion to increase functionality. Working through low resistance/high reps and high resistance/low reps will increase both muscular endurance and strength all in one efficient workout. (great for those short on time but still want results)

Warmup:Keeping it simple, Trish warms up all areas of the body to prepare for the weight segments.

Low Resistance/High Reps:Using light weight, more reps you'll work on your muscular endurance. Trish performs several compound moves, working multiple muscle groups simultaneously. (plus it increases the calorie expenditure) The pace is quick so light weight is encouraged. (Trish and her background girls really break a sweat in this segmnt) Functional fitness and balance work is incorporated as well for a well rounded program.

High Resistance/Low Reps:Moving slower and using heavier weights, you'll still work on endurance but with more emphasis on building strength. Trish varies between lower body and upper body moves (which tend to keep the heart rate elevated). For one move, the scapular rotations, I'd suggest using light weights so your form doesn't suffer.

Core Work with Large Med Ball:Using a large med ball, you'll perform various exercises working all areas of the abdominals (modifications using dumbbells or small squishy med balls are shown). This segment is short but effective.

Stretch:A well deserved stretch performed to pleasant jazz music concludes this 60 minute total body workout.
Instructor comments:
Denise R12-16-2007

Core Attack,"The Resistance" Video Reviews

2007-12-16T22:13:00.000-08:00

Core AttackTrish Muse
Chapters:
Warmup
Elastic Resistance
Small Medicine Ball
Core Attack Express
Functional Stretch

Premixes:Ranging from 33 minutes all the way to 117 minutes, each mix has the segments included in the premix for reference.Core attack utilizes 3 different segments with lots of variety (from traditional crunches to pilates inspired moves). You can choose to do one segment or the entire 90 minute workout for maximum core training.

Warmup:Very basic, however you'll begin to warm up the mid section. (very important before jumping into any of the segments)

Elastic Resistance:Using the band adds new dimension to the exercises (some moves are similar to the moves performed on a Pilates Reformer). The band helps boost intensity and assure correct form. You can vary the resistance by adjusting the length of the band (holding it shorter to increase tension, holding it out longer to decrease). Trish uses the band in very unique ways. Some moves will actually tone & tighten the legs and glutes along with developing the core. Some moves include: mermaid stretch with band, pilates roll downs, knee drops with band around lower legs, twists, and side oblique lying crunches using band for extra resistance) Those who enjoy pilates will enjoy this segment (plus it's the longest for an additional challenge).

Small Medicine Ball:Using 2 small, same size, "squishy" med balls, you'll work the core from every angle. Trish does mention if it gets too tough, you can perform the workout without the additional weight. V-sits, twists, toe dips, leg extensions, single arm long lever crunches, side planks with ball rotations, back extensions--lots of variety and multidimensional exercises to work the core hard (and prevent boredom).

Core Attack Express:No equipment needed, if you are short on time this sequence will fire up the mid section quickly. Trish starts with long lever leg holds and continues through more traditional floor work with some "tweaks" to make the exercises harder. Trish does include some isometric tummy holds and back work in this section. (a strong back is key to a strong core)

Stretch:An original jazz soundtrack compliments the stretches. Trish begins the segment standing, works through seated stretches and concludes with lying stretches.
Instructor comments: www.bodyproductions.com
Denise R 12-16-07

Strength Attack cover

2007-11-26T17:02:00.000-08:00

Hi Everyone,

At last here's the Strength Attack cover. I hope you like it and are inspired to try the workout.

Have an awesome week,

Trish

Trish Muse, MPT, CSCS

Physical Therapist

Polestar Pilates practitioner

Wellness Coach

http://www.bodyproductions.com/

trish@bodyproductions.com

Core Attack cover

2007-11-26T16:56:00.000-08:00

Here is the cover for Core Attack, "The Resistance" clips to follow. We hope you like it and find that it contains all of the pertinent information you need to get motivated to workout.

In good health,

Trish

Trish Muse, MPT, CSCS

Physical Therapist

Polestar Pilates practitioner

Wellness Coach

http://www.bodyproductions.com/

trish@bodyproductions.com

Core Attack and Strength Attack Pre-Sales Extended Until Nov 15,07

2007-10-29T13:46:00.001-07:00

Core Attack,"The Resistance" and Strength Attack pre-sales have been extended until Nov 15,07 with anticipated shipping expected between the 2nd week of November and November 15,07.

In good health,
Trish

Strength Attack Sneak Peak Sections

2007-10-29T13:08:00.000-07:00

STRENGTH ATTACK SECTIONS
Warm-Up
Low Resistance/High Repetitions
High Resistance/Low Repetitions
Core with Large Medicine Ball
Functional Stretch
BONUS – Core Attack Express

STRENGTH ATTACK PRE-MIXES

LOW RESISTANCE ONE (37 min)
Warm-Up, Low Resistance & Functional Stretch
LOW RESISTANCE TWO (47 min)
Warm-Up, Low Resistance, Core & Functional Stretch
LOW RESISTANCE THREE (48 min)
Warm-Up, Low Resistance, Core Attack Express & Functional Stretch
HIGH RESISTANCE ONE (35 min)
Warm-Up, High Resistance & Functional Stretch
HIGH RESISTANCE TWO (45 min)
Warm-Up, High Resistance, Core & Functional Stretch
HIGH RESISTANCE THREE (57 min)
Warm-Up, High Resistance- 2 sets each, Core Attack Express & Functional Stretch
CORE WITH LARGE MEDICINE BALL (33 min)
Warm-Up, Core with Large Medicine Ball & Functional Stretch
DOUBLE ATTACK (74 min)
Warm-Up, 2 set each exercise of Low Resistance, High Resistance & Core

Core Attack Menus preview

2007-10-29T13:01:00.000-07:00

CORE ATTACK SECTIONS

Warm-Up
Elastic Resistance
Small Medicine Ball
Core Attack Express
Functional Stretch

CORE ATTACK PRE-MIXES

RESISTANCE ATTACK ONE (71 min)
Warm-Up, Elastic Resistance & Functional Stretch
RESISTANCE ATTACK TWO (117 min)
Warm-Up, Elastic Resistance-2 sets each exercise & Functional Stretch
RESISTANCE ATTACK THREE (82 min)
Warm-Up, Elastic Resistance, Core Attack Express & Functional Stretch
CORE BALL ATTACK ONE (41 min)
Warm-Up, Small Medicine Ball & Functional Stretch
CORE BALL ATTACK TWO (58 min)
Warm-Up, Small Medicine Ball-2 sets each exercise & Functional Stretch
CORE BALL ATTACK THREE (52 min)
Warm-Up, Small Medicine Ball, Core Attack Express & Functional Stretch
CORE ATTACK EXPRESS ONE (33 min)
Warm-Up, Core Attack Express & Functional Stretch
CORE ATTACK EXPRESS TWO (44 min)
Warm-Up, Express Attack -2 sets & Functional Stretch
FUNCTIONAL STRETCH ONE (22 min)
Warm-Up & Functional Stretch
FUNCTIONAL STRETCH TWO (36 min)
Warm-Up & Functional Stretch – 2 sets

Core Attack & Strength Attack Updates

2007-10-29T12:57:00.000-07:00

Core Attack and Strength Attack are 2 steps closer to your doorstep!

The 1st play and now checking discs have all been reviewed and final approval is done!

In my next post you will see a sneak peek of both the dvd sections and pre-mixes for both Core Attack and Strength Attack. You will see there's lots of short and extended workouts along with lots of versatility.

Over the years of production there has been only a single complaint form one person of a DVD-R for Ab Attack. Although the DVD-R actually worked and my vendor assures no loss in quality, I have opted to avoid the issue and repeated mention of this moving forward with Core Attack and Strength Attack. However the process is delaying the release and is compounded by the unfortunate fires in California. Instead of shipment the first week of November, I have been informed it will be closer to the following week/mid-November as an estimate for the replication to be completed and shipped out of California. I will keep everyone updated as to when shipments will occur. I appreciate your patience and apologize for any inconvenience. I'm sure you all will join me in positive thoughts and prayers for those effected by the fires in California.

In good health,
Trish

Core Attack Exercise video Photo Gallery

2007-10-22T19:31:00.000-07:00

Trish and the Core Attack Crew work it with an eccentric oblique trunk lean with the small medicine ball!

Trish and Tara getting busy doing a V-sit rotation with small medicine balls.

Trish and Tara set for the next Core Attack blitz!

Trish and Tara during a small medicine ball Core Attack!

All photos courtesy of Darrin Graham. Visit www.darringraham.com.

DO YOU WANT A STRONG AND DEFINED BODY?

2007-09-14T21:59:00.000-07:00

Strength attack is the second video released by Trish Muse, MPT, CSCS of Body Productions, Inc. and Greg Twombly of CIA Video Fall 2007.

Trish delivers the strength workouts her classes in the Washington DC area love to experience. No frills just basic yet innovative and safe strength training. Who can challenge you better; teach you how to prevent an injury or workout around a condition or injury better than a physical therapist?

Trish will give you the best of both worlds by teaching approximately 60 minutes of

Ø heavy weights with low repetitions without the fear of big bulky muscles

Ø light weights with high repetitions for caloric expenditure, which will assist with any weight loss or weight management plan

Ø a standing core program with a large Xerball or medicine ball which can be substituted for dumb bells

Ø To relax and rejuvenate tired and tight muscles Trish will lead you through a functional stretch to cool down starring the original music of jazz keyboardist, John Lenny McLean.

Lenny plays live exclusively for Trish’s Pilates class in the Washington DC area where he draws quite a crowd.

The DVD will have pre-mix sections for shorter and longer workouts. It will also have a mix & match section to select specific exercises. This video allows all to participate. Trish is known for providing solid exercise modifications and tips for inspiring everyone to participate even if they have any conditions such as back or knee problems.

Presales will begin Saturday, Sept 15, 07 and end Tuesday, Oct 30, 07. Strength Attack will be available for $19.95 during presales plus $6.00 shipping and handling. 5% sales tax applies to Virginia sales. After Oct 30, 07 Strength Attack will be available for $24.95 plus $6.00 shipping and handling. 5% sales tax applies for Virginia sales only. All checks should be made payable to Body Productions, Inc. We accept Visa, MasterCard, American Express and Discover.

To place an order, please visit our website at http://www.bodyproductions.com/products.html. You may also print and mail your order to Body Productions, Inc. PO Box 31054 Alexandria, VA 22310. Or call your order to Body Productions, Inc. at 877-869-9264.

What would you do if you knew you would not fail? Let’s find out! Place your order today.

About Trish
Trish Muse is a physical therapist, veteran pharmaceutical representative and published author. Frequently featured in Essence, Heart and Soul, Self and Health magazines as well as several others as a fitness consultant, Trish provides continuing education internationally for fitness professionals and physical therapists. She is currently pursuing her Doctor of Science in Physical Therapy. As the owner of Body Productions, Inc. she is a popular National Strength and Conditioning Association Certified Strength and Conditioning Specialist, respected American College of Sports Medicine certified Health Fitness Instructor and Wellcoaches licensed Wellness Coach in the Washington DC area. She is a Polestar certified Pilates practitioner and East Coast Fitness Ambassador for Doce Vida Designs. Trish is the star and creator of the popular exercise videos, Ab Attack, Body Management and The Workstation Workout and star and co-producer of the functional fitness video Rock, Roll and Reggae.

NO BALANCE, NO STRENGTH, NO DEFINITION IN YOUR MID-SECTION? NO PROBLEM. TRY CORE ATTACK, “THE RESISTANCE”

2007-09-14T21:53:00.000-07:00

Core Attack, the resistance, is the much anticipated sequel to the award winning exercise video, Ab Attack, by Trish Muse, MPT, CSCS.

This approximately 90 minute core workout features a standing warm up and 4 chapters all using resistance to strengthen and stabilize the core. Who can do this better and safer than a physical therapist? Trish will lead you through an approximately 45 minute core workout using a SPRI Flat band or flat resistance band which can also be substituted with a Xertube or elastic tubing. Approximately 30 minutes of core work using soft mini xerballs or small medicine balls will change the resistance and weight distribution for a different challenge. The latest in weighted resistance, the mini contour-weights or a dumb bell can be substituted for the soft mini xerballs. Trish also leads an approximately 15 minute Core Attack Express for when you are short on time but need to get to the core of the matter. An approximately 15 minute functional stretch is included featuring the original jazz music of keyboardist, John Lenny McLean. Lenny has played live exclusively for Trish’s Pilates class and has created quite a following.

Trish will provide the appropriate and easy to follow modifications she is known for from her previous videos. This workout will offer variations for all fitness levels including those with back, knee or other conditions requiring modifications. The DVD will have pre-mix sections for shorter and longer workouts. It will also have a mix & match section to select specific exercises.

Presales will begin Saturday, Sept 15, 07 and end Tuesday, Oct 30, 07. Core Attack, the Resistance, will be available for $19.95 during presales plus $6.00 shipping and handling. 5% sales tax applies to Virginia sales. After Oct 30, 07 Core Attack will be available for $24.95 plus $6.00 shipping and handling. 5% sales tax applies for Virginia sales only. All checks should be made payable to Body Productions, Inc. We accept Visa, MasterCard, American Express and Discover.

To place an order, please visit our website at http://www.bodyproductions.com/products.html. You may also print and mail your order to Body Productions, Inc. PO Box 31054 Alexandria, VA 22310. Or call your order to Body Productions, Inc. at 877-869-9264.

What would you do if you knew you would not fail? Let’s find out! Place your order today.

About Trish
Trish Muse is a physical therapist, veteran pharmaceutical representative and published author. Frequently featured in Essence, Heart and Soul, Self and Health magazines as well as several others as a fitness consultant, Trish provides continuing education internationally for fitness professionals and physical therapists. She is currently pursuing her Doctor of Science in Physical Therapy. As the owner of Body Productions, Inc. she is a popular National Strength and Conditioning Association Certified Strength and Conditioning Specialist, respected American College of Sports Medicine certified Health Fitness Instructor and Wellcoaches licensed Wellness Coach in the Washington DC area. She is a Polestar certified Pilates practitioner and East Coast Fitness Ambassador for Doce Vida Designs. Trish is the star and creator of the popular exercise videos, Ab Attack, Body Management and The Workstation Workout and star and co-producer of the functional fitness video Rock, Roll and Reggae.

NOVEMBER 14TH IS PREMATURITY AWARENESS DAY

2006-11-14T21:27:00.000-08:00

Not all preemies are special needs but all preemies are special.

Tuesday November 14th is prematurity awareness day. As a mom of a preemie, I feel compelled to do my part in improving the lives of not just my preemie but all preemies and in increasing the awareness of family, community and the world about these very special babies.

Fitness and Physical Therapy are my passion but we all can get involved. Share your world so others come to know about life as or with a premature child.

Contribute to fundraising directed at stopping premature labor.

Contribute to fundraising directed at building inclusive/"everybody plays" playgrounds.
These are safe play areas that age appropriate and special needs kids can play together.

Visit the March of Dimes website and help in any way you can.

Help an expectant mom on bed rest or out in the community. Maybe that little bit of
help delays a premature birth by even a day or a week.

Help a new mom or family with a preemie so she doesn't feel alone, scared or overwhelmed all
of the time.

Maybe you have age appropriate full term kids? Have you considered having them attend an
inclusion program or class. Inclusion classes are schools with age appropriate developing
children learning alongside children with special needs and disabilities. Some may have been
premature or may be not. What a great way to set the foundation of learning acceptance and
tolerance of all.

Have you or your family considered volunteering for organizations or special projects that
impact the lives of other kids with needs like those born prematurely?

There are many ways to honor prematurity awareness day. It's my belief that we all can participate in some form of movement and that includes preemies as well. Preemies need fitness too!

Here are a few ways to develop and maintain fitness through play. Find something you can do with your child, with any child or for a child. Remember health and fitness are importatn for us all.

Try:
Roll over games by getting your baby to lie on his or her back while tracking their favorite
toy. Contiue moving the toy in the direction they are looking until they track so far they have
to roll over to reach for it or continue tracking it.

Place your baby or young child in the center of a blanket and have a sibling or parent hold 2
corners each. Swinging is a calming activity that you can incorporate music. laughter and
lots of fun. It's a great upper body workout for everyone especially if your kids are bigger.

Play copy cat movement games with your baby or child so they can explore how they like to
move their bodies by reaching, hiding, squatting, crawling or moving any way they
like. Create lots of opportunity for exploration.

Create a mountain climbing game using couch cushions or a mattress slanted against a couch
to encourage climbing and balance play. Lots of kids love the opportunity to fall and crash on
the soft cushions.

Build towers out of small blocks on a table or couch while the child kneels or use really big
blocks and have the child stand and reach high to see how big of a tower they can build. It's
great way to learn balance, stretch and be creative.

Thank you for taking the time for a tiny introduction to prematurity. Maybe this was your first time learning about prematurity, or you were a preemie or you have a preemie. Whatever the case, thank you for taking the time to discover something new and honor our tiniest angels both earthly and heavenly.

Yours in health for all babies,
Proud preemie mom,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Polestar Pilates Practitioner
PowerBar Team Elite Fitness Expert

www.bodyproductions.com

www.fitnesscontinuum.blogspot.com

PHYSICAL THERAPISTS HELP BREAST CANCER SURVIVORS BENEFIT FROM EXERCISE AFTER THE WALK AND AWARENESS

2006-10-29T23:07:00.000-08:00

What can we do after walking and raising awareness for Breast Cancer? Promote exercise everywhere you go and with everyone you meet, especially among Breast Cancer survivors. Did you know even Breast Cancer survivors benefit from exercise?

October was Breast Cancer awareness month and Physical Therapy awareness month. What better way to celebrate and raise awareness by continuing to give the gift of fitness to survivors by working with one group of professionals best trained to work with them, physical therapists, and by encouraging everyone you love to make fitness a regular part of their daily lives.

Everyone knows of someone affected by Breast cancer. Over 271,420 new cases of Breast cancer were expected to be diagnosed in 2005. Breast cancer survivors have very special needs requiring a skilled professional at least until they reach a maintenance phase in exercise programming.

Once your physician provides a medical clearance exercise you can begin exercising. Exercise programs provide flexibility exercises for the effected arm and improve postural alignment and awareness after surgery.

Some of the exercise benefits of participating in a regular exercise program for Breast Cancer survivors are:
- increased quality of life
- increased mood
- increased strength and endurance
- prevention of complications after surgery and treatment

Exercise helps to battle the side effects of treatment and aid in Breast Cancer recovery. Additional benefits of exercise include improvements in function and pain perception and all psychological areas according to the latest research. Exercise will help with daily activities and prevent further weakness and musculoskeletal problems.

Once you have full range of motion or mobility restored you can start strength training for the affected arm. While you work towards full range of motion, continue strengthening those body parts that are not effected. You'll need the strength in the rest of your body to be functional and efficient with your daily activities. Some women on hormonal therapy are at risk for developing osteoporosis. Weightbearing exercise can help offset any possible fractures.

Physical activity is still possible even with lymphedema, a chronic swelling of the effected arm when lymphatic fluid collects and is unable to drain properly. Close supervision by a Physical Therapist or Occupational Therapist is a good idea to receive proper guidance for exercise selection and instruction. Not only can strengthening occur but the therapist can assist in developing alternate routes for lymphatic fluid drainage to prevent the likelihood of developing lymph edema. Therapists can also show you how to monitor your arm if you are prone to developing lymphedema. The risk of lymphedema is also decreased by participation in a supervised exercise program. Physical therapists are well trained and qualified to provide evidence-based, supervised and individualized exercise programs for willing survivors. An integrative and complete exercise program will focus on strength and flexibility of the shoulder, arm, back and hand in addition to posture, aerobic endurance, lower body training and stress reduction.

Exercises for core strengthening and stabilization are another way to improve function and strength. Proper postural retraining is very important as changes tend to occur following surgery which if left unaddressed can lead to the development of other problems.

Deep breathing techniques will assist with controlling and returning lymphatic fluid back to the heart By practicing deep and efficient breathing techniques, postural alignment will be improved and stress can be reduced.

Flexibility exercises will increase range of motion where limitations exist not only in the upper body but in the back as well. A flexibility program will also address any scar tissue that may have developed following surgery.

If exhaustion and fatigue are a factor, participating in appropriate exercises throughout the course of the day as opposed to a continuous exercise session may be more tolerable. Cardiovascular or aerobic exercise will boost your endurance. Try something simple and safe initially like walking.

Learn how to use and incorporate the use of your effected arm in your daily activities. This is a great way to functionally work on flexibility and strength.

Remember we can all do something active and encourage those around us to do the same. Exercise is an inclusive activity that we all can benefit from with proper guidance. So don't wait for a special month or a problem to enlist the help of a physical therapist. Partner up and start moving today to feel your power - all year long!

Yours in health,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Polestar Pilates Practitioner
PowerBar Team Elite Fitness Expert
Doce Vida Designs East Coast Fitness Ambassador
www.bodyproductions.com
www.fitnesscontinuum.blogspot.com
--Posted by Trish Muse, MPT, CSCS to THE FITNESS CONTINUUM at 10/29/2006 11:07:00 PM

10 Ways to Keep Kids in Shape This Fall

2006-08-28T19:42:00.000-07:00

Going back to school can be bittersweet for kids and parents. As the carefree days of summer come to a close keep the fun factor in day to day activities this fall. Try the following activities for boosting learning and fitness at the same time.

1. ALPHABET HOPSCOTCH
For preschoolers and younger elementary school children try alphabet hopscotch. Draw the hopscotch grid with chalk or use an alphabet puzzle mat for indoor or outdoor play. Use the alphabet instead of numbers and interchange the letters to spell names, shapes or animals for variety. Work on fine motor skills and let the kids draw the grid with chalk. Help kids learn which letter comes next. Have kids say the letter sounds when they land on the letter to keep the game interesting. Improve gross motor jumping skills and coordination by using single and double leg jumps and targets to direct landing.

2. PLAY H-O-R-S-E
Do you remember the basketball game HORSE? Use a toddler, junior or official height hoop to work on spelling words other than HORSE, repeat letter sounds versus letter names for reading skills and speech skills, work on hand eye coordination, number and letter sequencing.

3. PLAY SKIP COUNT BASKETBALL
Teach skip counting during a game of basketball or any other game you create. Basketball is a fun way to get exercise, work on basic math skills, gross motor skills and hand eye coordination outside or inside. Toddler size hoops are often adjustable to account for your child's growth or the height of other players. Increase the challenge by playing with an official size hoop. Count by 2 every time your child makes a basket. Older kids can work on their game and math skills by keeping everyone's score with sidewalk chalk or a dry erase board.

4. PLAY ANIMAL GAMES
Play animal games where your child works on crab walking, bear walking, commando crawling, frog hopping, kangaroo hopping or wheel barrel walking. All of these activities work on stability, provide weightbearing (exercise that involves applying some type of weighted resistance) exercise and dynamic balance. Try putting the different animal names on cards. Have kids take turns drawing cards. Then have the kids do the walk of that animal named on the card. You can have races between the same or different animals to see which animal is fastest or time the activity( frog hops for 30 seconds).

5. NATURE WALK AND TALK
Take nature walks for aerobic exercise. Walking on unlevel surfaces like the grass, park or around your neighborhood will challenge your balance. Use this time to exercise and build relationships. Enjoy the fall weather or venture out to the pumpkin patch. With some planning you can even do a scavenger hunt for homework answers. Go uphill, downhill and take on the curves!

6. BODY WEIGHT EXERCISES
Even toddlers can have fun trying push ups, pull ups on monkey bars, squats to pick up toys (works wonders during clean up time) and lunges. Older kids can even do chin ups. Keep it all in fun at the park or playground. Support the attempts versus competitiveness.

7. HULA HOOPS
Kids have no problem with inhibition. Embrace that freedom and grab some hula hoops. Talk about shapes, have fun, see how long they can go. Teach the kids how to jump rope with a hula hoop. Stay active and have fun.

8. INDOOR BALLOON VOLLEYBALL
Balloons can brighten anyone's day especially little ones. Use a ribbon to form the net or even a piece of cardboard. This is a great way to teach toddlers to catch, improve hand eye coordination for everyone, improve tracking skills and get a workout.

9. START A WALKING CLUB
Pair up with moms with kids of equal or around the same skill level of your own kids. Or pair up moms and sons or moms and daughters. Get Dad involved also. Get together before or after dinner and walk for 15 minutes. Remember any amount of exercise you can do is better than none at all.

10. RUN AN OBSTACLE COURSE OR PLAYGROUND CIRCUIT
Kids have tons of energy and love to keep moving . Support their natural desire for movement and activity by setting up an obstacle course indoors or outdoors. Pop up tents and tunnels are great to use combined with walking or landing on couch cushions (not the "good furniture" of course). Crawling is a great activity for all of us. Use slides, swings, rope ladders, cones and even the monkey bars to create a circuit game at the playground. You can work on agility by having kids hop, leap or jump forwards or sideways over, around or between cones. Just let your kids and creative juices run free.

The good news is they'll have a ball and be fit and smart. You'll get the same benefits - if you can keep up.

Get a FREE fitness ebooklet when you sign up for the Body Productions newsletter. Visit www.bodyproductions.com to join.

Yours in health,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Polestar Pilates Practitioner
www.bodyproductions.com

HOT FUN IN THE SUMMER TIME

2006-06-27T21:36:00.000-07:00

You still have 6 months left to achieve your fitness goals for the year. Use these warm summer days to put the sizzle back into your fitness program. Follow these fun, easy tips to stay cool and fit.
Take your walk in the evening or at sunrise.

Walk along a beach or lake to cool off by the water.

Better yet, jump in and go from a land to sea workout!

If you don't live near the water stay cool with mall walking but leave the credit cards at home.

Get out for an evening bike ride.

Rollerblade at the beach.

Go hike in the mountains.

Head into the gym and escape the crowds while everyone else is outside.

Dust off the tennis racquet and take a few lessons.

Go white water rafting, kayaking or rowing.

Play putt putt or hit the links.

Put on a pedometer and increase your daily activity.

If you must have that ice cream cone, at least chase the ice cream truck before indulging.

Join a volleyball team or softball team.

Play a game of basketball.

Get your yard or garden in shape or give your landscaper the day off and do it yourself.

Work out on the beach in wet sand with walking lunges or run and for more challenge do the
same workout on dry sand.

If all else fails just go play with your kids or your dog in the park.

Have a wonderful, safe and fit summer! Trish
PS Stay tuned for my ebooklet on Abdominal training before you go beach belly bare!

Wellness Coaching

2006-02-12T21:59:00.000-08:00

WHAT IS WELLNESS COACHING?

Are you considering a change? Coaching is a relatively new profession that is approximately 10 years old. It emerged from applied behavioral science and then branched off into corporate training. Coaching is now provided on a one to one basis. Through the development of a team or partnership with a coach, structure, accountability, expertise and motivation provide for client learning and growth above what could be done individually.

Coaching has now developed specialties which focus on a variety of areas to include life coaching, work/life balance, relationships and corporate/professional coaching with a leadership focus. Health, fitness and wellness are the latest additions to the coaching profession.

What is wellness coaching? Wellness coaches help clients improve all areas of wellness to include fitness, nutrition, weight, stress, health and management of medical conditions, health risks and lifestyle issues as they influence wellness. Wellness coaches are health and fitness professionals who have successfully completed wellness coach training and earned certification from leading corporations including Wellcoaches Corporation, in strategic partnership with the American College of Sports Medicine.

What does a coach do? How does coaching work? Through assessment, inquiry, problem solving, goal setting utilizing a safe, respectful and honest form of communication, coaches facilitate the process of change with their clients. As clients identify where they are, where they want to be and how they’ll get there, coaches assist the clients in finding the answers. The coach assists in identifying and defining priorities and areas for growth in transitioning clients from where they are to where they aspire to be. Coaches utilize assessment and behavior change tools to motivate clients to take charge, identify their motivators and learn how to grow and change.

Coaching sessions are scheduled weekly or as needed by telephone, email or in person individually or in groups for 3 months or longer to assist clients in identifying where they want to go and to help them get there. Clients undergo changes in self-discovery, understanding, self-concept and behavior.

What is the client’s role? Clients agree to make a commitment to achieve both weekly and 3 month goals in an effort to accomplish more than they could perform individually. They are accountable to themselves as well as the team of coach and client.

The coach provides both guidance and expertise to set goals with an established path towards goal achievement culminating in the client maintaining their success. Coaches help clients maximize opportunities for learning and translate the learning into a maintained wellness change.

Coaching is a present focused process designed to advance to the future. Depending on the individual’s situation referrals may be made to other professions for additional services or support.

What is the client’s perspective? Coaching helps move from where I am to where I want to be and assist in making changes. Having a coach helps me manage significant transitions or major changes. Coaching is there to help achieve more than what could be done alone.

What should I expect in a wellness coach? A wellness coach should possess a top tier health and fitness university degree and/or credentials in their field of expertise. This would include but is not limited to a medical doctor, dietician or physical therapist to name a few. They should have 2 years experience working one to one with clients by phone or face to face. Additionally, they should have a Wellcoach training certification from leading organizations which teach evidence based practice and standardized coaching methodology and process. Sustainable health behavior change should be central.

For more info
Visit: www.bodyproductions.com
Email: trish@bodyproductions.com

The 12 Days of Fitness - Holiday Fitness Tips

2005-12-17T22:39:00.000-08:00

THE TWELVE DAYS OF FITNESS – EAT, DRINK AND STAY FIT DURING THE HOLIDAYS

It’s difficult enough to get into shape during the year but tougher during the holidays. Parties, martinis, and Christmas cookies are plentiful often causing you to lose your map to the treadmill. To ease the stress and inject a little fitness into your holiday season the following twelve days of fitness should guide you right into a fit new year.

On the first day of Christmas stick with the pear tree theme and try more fruit like the seasonal clementines as opposed to cookies.

On the second of Christmas park a little further from the mall in the daytime to be safe and get some more walking done in addition to your shopping.

On the third day of Christmas try drinking plenty of water and eating a balanced meal before heading out for your holiday party so you won’t eat as much at the party.

On the fourth day of Christmas try inviting friends over to string lights outside and decorate as climbing up and down ladders and stairs should help burn some calories.

On the fifth day of Christmas start to stand further and further away from the food table at the holiday party so you’ll be less likely to make multiple journeys to the food table.

On the sixth day of Christmas get together with family and friends and walk a mile or two to sing carols at a hospital or nursing home.

On the seventh day of Christmas get out the ice skates and take a twirl on the ice to burn calories, go skiing or take the kids sledding.

On the eighth day of Christmas try small portion sizes of seasoned nuts that have a kick for a healthy treat and give some as gifts as well.

On the ninth day of Christmas take the stairs to go to different floors in the mall instead of taking the escalator or elevator.

On the tenth day of Christmas if you live in a snowy region give the gift of snow shoveling to an elderly neighbor and you’ll get the gift of a vigorous workout and the blessing of giving in return.
On the eleventh day of Christmas host a holiday party using a gym or recreational facility and do activities putting a seasonal twist on them (ex try racquetball with red balls, play S-A-N-T-A instead of H-O-R-S-E in basketball).

On the twelfth day of Christmas allow yourself to eat, drink, give gifts and get plenty of rest to start the new year with a revitalized spirit and plenty of energy!

Trish Muse, MPT, CSCS
www.bodyproductions.com

ergonomic fitness

2004-12-13T23:46:00.000-08:00

If you spend hours on the computer or sit for prolonged periods of time, try The Workstation Workout exercise DVD to relieve the discomfort, tightness and poor postural alignment. Visit www.bodyproductions.com to view a clip and order your copy of The Workstation Workout. It's available in DVD and VHS and soon in CD-ROM. It's an ergonomic escape towards relief!