New Groups - Strength After Breast Cancer & Strength After Cancer in April 2023

New Small Groups will begin starting Monday April 3,2023 and Wednesday April 5,2023 details below

Strength after Breast Cancer :

• 4 Mondays starting April 3-24,2023

• 55 minute group Based on the PAL study

• Learn safe and effective exercise techniques to progress your weight training

• Core, cardio and stretching will be included

• Other issues to be address: lymphedema,, ADLS, Fatigue, Energy Conservation, Body Mechanics and much more.

• Cost: $375.00

• Strength After Cancer:

• 4 Wednesdays starting April 5-26,2023

• 55 minute. group

• Learn safe and effective exercise techniques to getting your energy and strength back after cancer.

• Urban Poling, Core, Stretching and more

• Other issues to be addressed fatigue, ADL’s, energy conservation, joint protection, equipment needs and much more

• Cost: $375.00

• For more information contact: Ann Marie Turo, OTR/L 781-622-0515

Strength After Breast Cancer Program

The Strength After Breast Cancer program is based on the PAL Program ( Physical Activity and Lymphedema). Please see attached information on the clinical trial. This is an exercise based program taught by an Occupational Therapist who is a breast cancer survivor. The program is designed to meet 2x a week individually either remotely or in studio for 45 min for four weeks. This program teaches Breast Cancer survivors that slow progressive weightlifting performed 2x a week can reduce the onset or worsening of breast cancer related lymphedema.

Why is this program important and what are the benefits?

• Improved body image

• Increased Upper Body Strength/Lower Body Strength , Core Strength, Energy and Endurance

• Reduced Body Fat

• 50% reduced likelihood of lymphedema worsening

• 70% reduced likelihood of lymphedema onset among women with 5 or more nodes removed

Who is eligible?

• Women or Men who have had breast cancer, who have finished treatment, and who has been cleared by their Dr. to exercise.

• Breast Cancer survivors with or without lymphedema.

• Currently free of cancer and not metastatic.

• Breast Cancer survivors who have no other medical conditions that would not allow participation in a weight training program.

Do I need to do exercises on my own?

• Yes in addition to meeting 2x a week is will be necessary to perform exercises on your own and keep a journal that will be reviewed each week with your instructor.

What else will I learn from this program?

• You will learn proper body mechanics when performing your exercises.

• The difference between muscle soreness and lymphedema symptoms.

• How to stay motivated.

• What lymphedema is and how to avoid it.

• How to progress safely when lifting weights .

• What to do when you have an exercise hHoliday.

What does the program cost and will my insurance cover this program?

• The program meets 2x a week for 4 weeks for 45 min and the cost is $375.00

• Insurance does not cover the cost of this program.

Do I need to have my own weights or equipment?

• Yes, To begin with you will need to have your own weights for home use in order to practice on at home. You will start with low weights (2- 3 lbs.) and progress slowly from here. Also, a mat for any exercises performed on the floor. We can discuss other pieces of equipment that might be necessary. This is a life long process so it is important that you have the proper tools to perform your exercises safely.

Strength After Breast Cancer Program

Home Office Virtual Assessments

Since the start of COVID many of us have changed our work locations to home. To many this is a great idea! Not having to deal with traffic, long lengthy commutes. Employers love the idea travel time is now telecommuting and all office duties can be done at home. BUT there is a caveat to this. Employees are experiencing more pain than ever. Why!!! Their workstations are not set up to fit their bodies. I am a Certified Ergonomic Assessment Specialist and can evaluate your workstation now remotely! Why wait till you can no longer sit to do your work, or enjoy your work. Have an Ergonomic Assessment now! For more information contact : Ann Marie Turo, OTR/L CEASI @ annmarie@integratedmindandbody.com.

Cancer Wellness Course Wednesday, November 18th,2020

I am excited to be presenting in this international cancer course. Urban poling has been a wonderful adjunct to my cancer healing program. It has improved my strength, endurance, and confidence to getting back my life. Here is the link to find out more.

https: //urbanpoling.com/up-cancer-wellness-course-2/

In addition, I have started a program here in my studio for individuals wanting to learn more about Urban Poling and which poles might be the best option for you.

For more information: annmarie@integratedmindandbody.com

Fall Prevention Week

The National Council on Aging states that 25 % of older Americans in the US fall each year and falls are not a normal part of aging.

Since March of 2020 we all have been home; Zooming, watching TV to get the latest COVID updates, hunkering down and out of our routines of movement or any type of exercise. Some of us even haven’t left home to purchase groceries and just order online. With this big change our bodies have become weaker, muscles have become atrophied, hip flexors are tighter, shoulders are rounded, abdomens have gotten bigger and low backs are painful and weak. So, as we are spending more time at home , we are all at risk for falls at home. So here are a few tips below that may help prevent falls.

AOTA ( American Occupational Therapy Association ) has a few tips for Fall Prevention video.

In addition, getting out and walking will help improve muscle strength, muscle endurance, cardiovascular strength, improve our mood and get some of that Vitamin D. In my last blog post we discussed Urban Poling its one way to get yourself moving. At Integrated Mind & Body we offer 1:1 sessions on this very technique. To get started contact annmarie@integratedmindandbody.com.

Urban Poling

Integrated Mind & Body, LLC is now offering Urban Poling!!. For more information on how to get started contact: annmarie@integratedmindandbody.com

October is Breast Cancer Awareness Month

October is Breast Cancer Awareness Month. Are you a survivor or know someone? Pilates for the Breast Cancer Survivor: A Guide to Recovery, Healing and Wellness is a great resource for exercises that can be done; supine, seated and standing. Also included in the book are Wellness Tips. Remember always check with your Physician prior to starting an exercise program. Books are available thru Amazon and Springer Publisher. https://www.springerpub.com/pilates-for-breast-cancer-survi… #pilates#breastcancerawareness #lymphedema #wellnesswarriors #neuropathy#chemobrain #occupationaltherapy #holisticoccupationaltherapy#physicaltherapy #aota #cancerrelatedfatigue #peripheralneuropathy

Urban Jungle

Just last week while crossing Massachusetts Ave, I was about to step off the curb when I almost lost my life!. A bicyclist blew by and thru a red light with no warning!. Now I did look quickly but this person came out of no where.

Don’t bicyclists follow traffic rules???? Don’t they have a bell or horn like an automobile? What has happened to Pedestrian has the right of way?

The traffic in Boston has gotten so bad over the past year I can see why there are are more cyclists on the road, but when I see two bikes side by side in a bike lane, than another passing on the right while traffic is back to back, and then, someone biking the wrong way in a bike lane shouldn’t there be “bike safety rules”.

How many of you have experienced this?????

KNITTERCISES

At the age of five my Mom taught me to knit. I remember watching her knit Barbie clothing for my dolls and wanted to make them like her. My first project was a pair of basic slippers that were knitted in a square, then the edges sewn together. In those days, I remember going to Woolworths and picking out yarn a (blue acrylic) they just had the basic colors ( red, white, blue, black). Today yarn fibers are hand dyed and come in a variety of materials ( Merino Wool, Alpaca, Cashmere, Cotton, Silk, Bamboo, Vicuna, and Possum) to name a few. Yes, I said Possum! I knit a beautiful scarf out of Possum yarn from New Zealand. In addition, the needles are not the usual plastic or metal they are made of materials like wood and bamboo.

There is a lot to think about when embarking on your journey to the knitting world. Once you have finally selected your pattern, and yarn ( not in that order) we knitters sometimes find the yarn first then look for a pattern that might work after. That is a whole other Blog post!. If you are like me, I spend hours working in my craft, with all these hours of sitting your body gets, stiff and may tighten up. So it is necessary to take a break!

So I have come up with a program that might get you moving a bit to prevent injuries that will take the time away from your craft.

Note: If you experience any pain with the program below you should STOP and contact your Health Care provider.

Warm Up - Break- Stretch - Strengthen

Warm-Up - Begin with wrist circles forward and backward, flex and extend wrist, palm up and palm down. Do 5 receptions of each one.

Break- taking breaks is very important. Have a cup or tea and pee!. You should break, stand up and change position every 20 minutes. I try to work a row or two then get up. Or if you are adding a new color, new stitch before you begin take your break. Your mind and knitting you will Thank you for it.

Stretch - Get up and Reach for the Sky. “Try to make yourself Taller”. Hold each stretch for 20-25 seconds

• Neck Stretches- rotate and look over each shoulder, ear to shoulder, chin lift

• Prayer Stretch - Palms together

• Elbows at Waist - Palm up/Palm down

• Seated Chest Opener- hook hands around to back of chair, puff chest up

• Warriors- or Lunge and hold

• “Bat the Body” or “Empty Coat Sleeves”

It not enough to stretch but we must keep our muscles strong

Strengthening

1-2 lb weights

• Wrist Flexion and Extension

• Palm Up and Palm Down

• Crack a walnut with your Scapular ( try not to elevate your shoulders)

This is a brief program that can be modified and expanded for your level of activities.

For more information and a personalized program for you contact me :

annmarie@integratedmindandbody.com

Fatigue

We all experience fatigue in our lives but Cancer Related Fatigue can be disabling. Fatigue can be “Sneaky”, it creeps in when you least expect it, especially when one is going thru cancer treatments. If you think you maybe be experiencing this always check with your health care provider to see whether this maybe related to a medical condition such as a thyroid condition, low hemoglobin or something else. Blood test studies can be done to rule out any medical condition.

Fatigue affects us in may ways and its just not Physical! It can be Emotional and Mental fatigue.

Cancer patients and survivors are balancing a lot of information on a daily basis. From dealing with a life changing diagnosis, waiting for results of biopsies and scans, juggling numerous appointments in one day, dealing every day activities, and the side effects of treatments.

Exercise is an important strategy often overlooked. One might say to them self, “ How can I exercise when I feel so tired”. But it has been proven to be the most effective non-medical treatment in dealing with the effects of fatigue. If you are interested in increasing your energy and decreasing your fatigue contact me, I will do an Occupational Therapy Evaluation and set up a individualized program that works for you.

annmarie@integratedmindandbody.com

Chemotherapy-Induced Peripheral Neuropathy- CIPN

CIPN- (Chemotherapy - induced peripheral neuropathy) is related to some chemotherapy drugs. One may experience sensory symptoms; numbness and tingling, pain, impaired proprioception and motor symptoms; weakness, unsteady balance and difficulty performing some of your activities of daily living. Occupational Therapists can address these symptoms and make recommendations :

1. Signs and Symptoms

2. Fall Prevention

3. Compensation Strategies- may include assistive devices

4. Safety Education

5. Exercise and Strengthening

6. Energy Conservation & Pacing

For more information on how to manage these symptoms- check out
“ Pilates for the Breast Cancer Survivor; A Guide to Recovery Healing & Wellness”. The book covers a 3 phase program back to regaining strength, range of motion Wellness Tips and much more. Order your book today thru Amazon.or Springer Publisher

Welcome to my Universe!

I started this blog to share some of my ideas, in health and wellness, exercise, hobbies, nutrition, holistic occupational therapy tools and tricks.  Many of which I may use on any given day that brings JOY in my life and the people whom I have helped! I hope you enjoy this blog. So let's take this journey together. 

Ann Marie

What is the 30 Day Healthy Habits Challenge?

What is the 30 Day Healthy Habits Challenge?

- doTerra has made it easy for us and put together a structured 30 day commitment to selfceare routines & supplements. 

- I know how busy you all are but these are small, simple routines that create LASTING changes & Long Term health benefits.

- You will be provided with support & guided information ( 16 page guide) . And of of course you have ME!

When will this all happen? 

- The plan is to start on Saturday May 12,2018 

What will I need?

- You will need to order your Daily Habits Kit from doTerra by Friday 5/4/2018. Cost: $220.00 + SH, once you order your kit I will send you your FREE 16 page guide. This is ordered thru me. 

- A journal or notebook to log your thoughts daily, your favorite pen or colored markers if you are creative and light to draw. 

- And a commitment to yourself. I will provide you with a commitment letter for you to sign prior to starting the program. 

What is included in the Kit?

This kit includes:

• doTERRA On Guard® (5 mL)—Use to support immunity*
• doTERRA Balance® (5 mL)—Use to lessen stress and anxious feelings
• Frankincense (5 mL)—Use to promote cellular health* 
• Lemon (5 mL)—Add to water to help release toxins*
• Lavender (5 mL)—Use to assist with restful sleep and stress management
• Deep Blue® Rub—Use topically where needed before and after your workout
• doTERRA Lifelong Vitality Pack®: xEO Mega®, Alpha CRS®+, Microplex VMz®—Maximize your daily nutrient intake
• DigestZen® Supplements: DigestZen TerraZyme®, PB Assist®+—Support digestion and optimize your gastrointestinal tract*

A couple of you asked if I was doing this also. And the answer is YES !!! I have ordered my kit today and will be ready. So who is going to join ME?

Ann Marie 781-622-0515

annmarie@integratedmindandbody.com

doTerra's 30 Day Healthy Habits Challenge

We all know how difficult it is to establish "healthy habits".  Including: eating right, exercise, rest and manage stress, reduce our exposure to chemicals in our (food, environment, household cleaning products, body care products) and make time for self care (massage, meditate, read a book, or knit!). Its starts with a structured routine. doTerra has designed a simple organized 30 day program that includes a 16 page guide that will support us, along with bioavailable whole food vitamins, digestive enzymes, a cellular complex of essential oils, an omega complex, pre-and probiotics, Deep Blue rub and Lemon, Lavender, Frankincense, Balance and OnGuard essential oils. 

The Challenge begins on Saturday May 12, 2018 and ends on Sunday June 10,2018. Hopefully, it won't end on June 10 as you will continue with your "New" Healthy Habits you have established.

To participate you will need to contact me ( by phone or email) so we can order doTerra's Daily Habits Kit. Cost: $220.00 + SH (by Friday 5/4/2018) once you order your kit I will send you doTerra's 16 page Daily Habits Guide. 

So .....Who's In?

Ann Marie 781-622-0515

annmarie@integratedmindandbody.com