Hey there!

Fancy meeting like this again! 

I hoped by the writing of this I’d be able to include good news regarding the end of this terrible time, but alas—as of now (a week before you’re reading it), things are status quo. There is some good news—I anxiously await Governor Cuomo’s update every day, and it’s been so great to see the daily death rate decreasing. At the same time, as he states again and again, even one death is too many, and even though the numbers are coming down, the fact that they still exist is cause for sorrow. If that isn’t the grim truth, I don’t know what is.

But a really great thing is that Sunday is Mother’s Day! One of the best days of the year! Just ask any mother! There are definitely things that will be different this year—no brunch out at a restaurant, for one thing, and on a more serious note, you may not be able to visit your mom because of the stay-at-home orders (my heart goes out to moms who have to spend Mother’s Day apart from their children to preserve their health, especially those in nursing homes)—but there’s a lot that can stay the same. 

I read today that Mother’s Day sees the greatest phone traffic, not only in the U.S. but around the world as well, which is something that can stay the same this year! Call your mom! Or Zoom/Facetime/Skype/WhatsApp if you can—I’m sure she’d love to see your face!

You can send Mom a card (if you can’t get one during your more-infrequent-than-usual trips to the grocery store, just make one! Or write a letter!). You can send her flowers if you can find a florist that’s open. If you live close enough to your mom, you can leave a bouquet on her front step of flowers that you picked from your yard or made out of paper (just be sure to call or text to let her know it’s there!)—in fact, there’s a lot you can leave for her on her front step if you live close by. You can make a sweet treat (a flourless chocolate cake was one of my mother-in-law’s favorite things, which is kind of perfect for now, since I haven’t been able to find flour the last three times I went to the store!), or even a small meal, so she doesn’t have to cook. 

If you can’t pull together something like these things in the next day or two, at least call. Don’t let your mom think you forgot about her, even if you have the mother of your children to consider as well. 

For the mom that you live with (your own mom, or the mother of your children), you can make sure she has a great day by making it possible for her to do whatever she wants to do! If she wants to lay on the couch and watch TV all day, make that happen. If she wants to go for a run, or a walk, or a ride in the car, make that happen. If she doesn’t want to cook, make all the meals (and make sure she has food she likes!). If she hates that the laundry is backed up, get in there and wash the clothes. If she’s been bugging you about cleaning your room, clean your room. If she likes to take a nap in the afternoon, watch the kids so she can lay down. You get the idea. But even more than that—do it with a smile! Don’t let her feel like you’re only doing all this because you have to; make her feel like there’s nothing you want to do more than make her happy. It’s for one day—you can do it!

I also hold tenderly in my heart those mothers whose children have passed away, and those children whose mothers have passed away. We’ll be visiting the cemetery on Mother’s Day, where my mother-in-law and grandmother are buried, which is nice to do, if you can. Or you can do something else in their memory—have their favorite food, watch their favorite movie, take a look through photos of them. If it’s too painful for you to do so, be patient and gentle with yourself. 

Just because celebrations have to look different this year doesn’t mean you can’t celebrate. Mother’s Day is about thanking mothers for all that they’ve done for their children, which is absolutely possible, no matter the circumstances. I hope you all have a great Mother’s Day!

Kate and her husband have seven sons ages 15, 13, 11, 10, 8, 6, and 1. Follow her at facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.

IN THESE TIMES OF UNCERTAINTY and separation from family and friends we are more likely to suffer anxiety, depression, fatigue and insomnia. As summer approaches the hope of beach vacations and sunny pool days hang in the category of the unknown as any travel may lead to increased risk for the health of ourselves, our loved ones and our communities. 

Now more than ever is the time to give yourself the grace, compassion and space to process uncomfortable feelings of anxiety, stress and sadness. For those trying to work from home and home school children, the days can feel never-ending and the only escape is sleep. For those essential employees who have to be around other people the panic can feel paralyzing. For those who live alone the loneliness can feel crushing. For those with family members far away the longing to get together can feel overwhelming. 

This is not the time to suck it up and put on a brave face. Now more than ever we need to be able to be vulnerable and authentic with ourselves and one another to keep ourselves healthy and sane.

The only way through this unprecedented time is to learn radical acceptance for our feelings so that we may safeguard ourselves from debilitating depression and anxiety.

If you try to repress, dismiss or avoid your feelings you will end up with a compromised immune system, low energy and outbursts of misdirected anger and impatience.

Start each morning with a check in of your emotional energy. Do you feel dread, anxiety, exhausted or angry? Whatever the feeling is embrace it and give it space to exist. If you try to avoid that dread for all the things you have to do it would be like driving on a highway without your gas cap on- you dump fuel which leads to a breakdown.

Learn to treat your feelings the way you would a small child, a puppy or a dear friend. Kindly and gently. If you have difficulty accepting uncomfortable feelings and tend to repress or avoid, get some help. Teletherapy is available to give you the extra support you may need right now.

Here is a quick way to learn how
to process your feelings and create peace in the midst of discomfort.

STEP 1: IDENTIFY THE FEELING OUT LOUD
“I feel so tired and hopeless, how long can I go on like this?”

STEP 2: RESPOND WITH COMPASSION
“I understand, this is really tough, I am here for you.” 

DO NOT try to minimize or put a bow around your feelings. For example: “You are so fortunate that you get to work from home and still have a paycheck, think of the less fortunate who have lost their jobs and can’t pay their bills.” While there is a time for perspective, this approach will only lead to seething resentment and inner rage veiled with a thin smile and clenched teeth. You are allowed to feel what you feel. 

STEP 3: DO THE NEXT CONCRETE THING.
Identify one concrete task you can do in the moment that does not feel overwhelming. This could be pouring a cup of coffee, responding to an email, making your bed. Do one thing while continuing to give compassion to the feeling you identified. 

STEP 4: REPEAT REPEAT REPEAT
The best gift you can give yourself, family members and friends is a safe space to process feelings. The only thought this time is through it, we can’t go around it, above it or below it, we have to just get through this one step at a time. Use the exercise above to process your feelings daily and repeat all day long.

YOU ARE WORTH IT!

Meghan Fritz is a psychotherapist practicing in State College, PA. For more information email: meghanfritzlcsw@gmail.com 

Given the current events, many people may be looking to boost their immune health to help prevent and fight off illnesses 

There are several lifestyle and dietary changes you can make to strengthen your immune system. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, managing your stress levels and taking the proper supplements.

Although none of these suggestions can prevent COVID-19, they may reinforce your body’s general defenses against harmful pathogens.

1. Get enough sleep
Sleep plays an important role in immunity. While you sleep, the body releases proteins called cytokines, which are needed to fight infections. Inadequate or poor-quality sleep reduces cytokine production which can lead to a higher susceptibility to sickness. Adults should aim for at least 7 hours of sleep. 

2. Limit sugar intake
Added sugars contribute significantly to inflammation, obesity, Type 2 diabetes and heart disease, all of which can suppress your immune system. Limiting sugar intake can reduce inflammation and decrease your risk of these diseases.   

3. Eat more whole plant foods
Whole plant foods like fruits, vegetables, nuts and legumes are rich in essential nutrients, fiber and antioxidants, all of which can lower your susceptibility to illness.

4. Take probiotics
Research suggests that a strong network of good gut bacteria can help your immune cells differentiate between normal, healthy cells, and harmful invaders. Taking probiotics and eating fermented foods can help populate your digestive tract with beneficial bacteria. 

5. Exercise
Moderate exercise can reduce inflammation and promote healthy turnover of immune cells by boosting blood flow and circulation of white blood cells. 

6. Reduce stress
There is a strong link between immune health and mental health. Long-term stress can cause inflammation and weaken the immune response. Meditation, yoga, exercise or journaling can help reduce stress. It may also be helpful to talk to a licensed counselor or therapist who can help you find ways to work through your stress or anxiety.

7. Stay hydrated
Proper hydration is essential for all bodily functions. The lymphatic system relies on proper hydration to remove toxins and waste from the body. In a dehydrated state, less lymph is produced, and the lymphatic system does not operate as efficiently, which can lead to a slower immune response. 

8. Supplement wisely
Since vitamins and supplements are not regulated by the FDA, there are a lot of unfounded claims about many supplements. However, studies have shown that the following list of supplements may strengthen immune response
• Vitamin C
• Vitamin D
• Zinc
• Echinacea
• Garlic

Purchase supplements that have been independently tested by third-party organizations such as USP, NSF or Consumer Lab to ensure quality.

It is important to reiterate that none of the above mentioned suggestions can prevent or treat COVID-19. Use these techniques to help improve your body’s general immune response in conjunction with the social distancing and proper hygiene protocols set by the CDC.

With many Americans asked to stay at home to help curb the impact of COVID-19, there is a higher risk of potential prescription drug abuse or prescription drugs accidentally falling into the wrong hands, like those of children.

According to the 2018 National Survey on Drug Use and Abuse, more than 9.9 million Americans abuse prescription drugs. Additionally, more than 70 percent of individuals who illegally use prescription pain relievers obtained them through their friends or family, including through the home medicine cabinet.

To help those at home prevent prescription drug abuse and dispose of unwanted medications in a safe, environmentally responsible way, Susan Peppers, Express Scripts vice president of pharmacy practice, is sharing the following tips:

• Keep drugs secure and out of reach.
Medications should be stored in a locked area, out of children’s reach, with narcotics and other potentially addictive drugs stored in another secure location. If this is not an option, a lock should be added to the medicine cabinet and the key secured.

• Track treatments. 
It is recommended to maintain a master list of the medications stored at home, especially for individuals with a potential for abuse. That list should include the medication name, the doctor’s name who prescribed it, the dosage and the medication’s potential side effects. Periodically, caregivers should count the medications remaining in the container and make sure it is the correct amount according to the prescribed dosage. Pill boxes with dividers for each day’s medicines are also a good way to track usage.

• Do not share medication. 
Medication prescribed to one individual is not for anyone else, even if that person is showing similar symptoms. Not only is sharing medication with someone else illegal, but it could lead to dangerous drug interactions and serious side effects due to potential allergies and wrong dosages, among other reasons. If an individual has taken medication that was not prescribed to them, they should contact their doctor.

• Dispose of unwanted drugs properly. 
Individuals should follow specific disposal instructions on the label, if provided. Otherwise, they can check the Food and Drug Administration Flush List to see if they can flush the medicine down the toilet. If that is not an option, individuals can mix the medication with an undesirable substance like used coffee grounds, cat litter or sawdust, place the mixture in a sealable bag and dispose of it in the trash. Medication containers should be stripped of all personal information prior to placing them in the trash or recycling.

Note that once guidelines are lifted for staying home, individuals can visit the Drug Enforcement Administration website to locate a collection site near them as another way to dispose of prescription medications safely.

As everyone is spending more time at home, remembering these simple steps can go a long way to help individuals protect their family against prescription drug abuse.

AS THE ECONOMY BEGINS THE LONG, SLOW TASK OF RECOVERING from the government-imposed economic shutdown, families must take stock of the damage, and formulate a plan to capitalize on the recovery, safeguard against future calamity, and repair their personal economies to the degree possible. 

One of the cardinal rules of financial planning is to keep between three- and six-months’ worth of expenses in a cash reserve. This is true for businesses and individuals, alike. 

Until now, many people might have difficulty imagining a time in which they might need that much liquidity. Disability, loss of work, and now, apparently, total economic shutdowns can completely upend your financial life and induce massive amounts of stress. 

The unthinkable happens and having enough cash-on-hand to safely get your family or business through these times protects your ability to maintain your standard of living and resume normal life when circumstances make that possible. 

Cash is king, and if you did not have an adequate reserve prior to the shutdown, consider making that a goal over the coming year or two.

In the past two months there have been numerous programs introduced to help you through these tough times. The CARES Act includes options for individuals and businesses to receive benefits. There are increased unemployment benefits for workers who have lost their jobs, and for the self-employed workers who are kept from their avocation by the lockdown. Navigating the system can be difficult but, remember, the system is being overloaded by the number of applicants, so be patient.

There are several programs available for small businesses as well. The Payroll Protection Program, EIDL Loan Advance, and SBA Express Bridge Loans are all available to small businesses to help them retain employees, maintain solvency, and continue or resume operations when possible. Small businesses are the heart and soul of the community, and these programs offer a lifeline. If your business has been affected, consider exploring these options.

Finally, a word on the investment markets. 

Positioning your assets for a recovery is vital to helping your account balances heal. Consider whether your portfolio is out of alignment and may need to be rebalanced. 

Let’s say that you intend to be invested in a portfolio that is 80% stocks and 20% bonds. When the markets pulled back dramatically, the value of your stocks may have decreased much more than the value of your bonds. If you look at your portfolio today, you may find that it is now 70% stocks and 30% bonds. In other words, it may be much more conservative than you intended and that could impede the ability for your balance to recover if the stock market increases substantially. 

The depth and duration of the market slump will be determined by the length of the shutdown, so it is impossible to say how long a recovery will take. While the past is not guarantee of the future, it can be a guide and we do know that every single time the US markets have receded, they have eventually rebounded and found new highs. 

We will probably enter a recession this quarter, but it is likely a recession in name only. Recessions typically occur due to some underlying fundamental flaw in the economy which needs time to work itself out. That is clearly not the case this time around. In fact, the economy was extremely strong prior to the government hitting the emergency brakes, so typical thinking around how long a recovery might take could be grossly inaccurate. In fact, if the economy is substantially reopened by the end of the quarter, you might be surprised to see very positive data as early as the third quarter. 

Remember that any forward-looking statements are subject to change as new information becomes available, so work closely with your Certified Financial Planner® to make sure that your plan accurately reflects your needs, goals, timeframe, and risk tolerance, and economic reality. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial in Saratoga Springs and Rhinebeck.

Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, an SEC registered investment advisor or Cadaret Grant & Co., Inc. Sterling Manor Financial and Cadaret, Grant are separate entities.

THIS MORNING I WOKE UP WITH A LUMP IN MY THROAT AND TEARS IN MY EYES. 
Instead of holding it in I just let the tears flow and found myself in the middle of a big old ugly cry.  Let’s face it, this is SCARY!  As parents we want to put on a brave face and protect our children from seeing any anxiety and fear.

HERE’S THE DEAL.

When we minimize and avoid our uncomfortable feelings we end up even more uncomfortable.  This manifests as impatience, adrenaline coursing through our veins and strife in our homes.

Anyone who is a parent knows how hard we work every day to be brave and keep our children safe.  In these uncertain times let’s be brave enough to be authentic.  If you are scared, let it out! One of things I do when I start to feel anxious is immediately say out loud, “I UNDERSTAND”.  This provides immediate peace for several reasons. 

1. I am letting the feeling out and giving it space to just BE.
2. I am offering compassion to the feeling with understanding and validation.
3. I am not stuffing it into a closet of emotions that will end up causing me more distress.
4. I am not trying to make myself feel better by changing the uncomfortable feeling quickly.

Try this when you feel seized with panic and anxiety.  Treat your uncomfortable feelings like you would a good friend.  Show them understanding and compassion.  I promise when you start doing this you will feel some relief.

Do not put pressure on yourself to do more in this new normal.  Goals are great but the last thing we need right now is more pressure to get things done.  If you feel inspired to de-clutter, take up Yoga and meditate and clean up your diet, go for it.  If you feel the need to be quiet, stay on your couch and watch TV, that works too.  There are no rules for how we navigate this path.  The main rule is to do what works for you and to be unapologetic about honoring what works for you. 

Resist the urge to pile more on your plate and resist the urge to cut your own hair.  Both are dangerous to your self-worth.  Check in with yourself daily and ask yourself what you need, whether it’s a walk in the fresh air or a bowl of ice cream, honor what you need. 

We are in this together.  You are not alone.  We are going to get through this.

AND – YOU ARE DOING AN AMAZING JOB WITH YOUR CHILDREN!

And if you’re scared, I UNDERSTAND!

Meghan Fritz is a psychotherapist practicing in State College, PA. 

At the end of March Congress passed the CARES (Coronavirus Aid, Relief, and Economic Security) Act, which is a $2.2 trillion life support bill to help the economy survive the duration of the government-imposed shutdown. While the bill is extremely wide-ranging, and many provisions may not apply to you, there are some items in the Act which you should at least be aware of. 

Pandemic Unemployment Assistance (PUA) is included in the Act and provides extended eligibility for individuals who are traditionally ineligible for unemployment benefits, including the self-employed and independent contractors. It also provides an additional $600 on top of regular benefits, each week for up to 39 weeks. You are encouraged to check the New York State unemployment insurance website at www.labor.ny.gov for details and read the Frequently Asked Questions page to help determine your eligibility.

The CARES Act also includes a provision to temporarily suspend most Required Minimum Distributions from IRAs and retirement plans. People who were 70 ½ before January 1, 2020, or who turn 72 this year, would otherwise be required to withdraw a portion of their accounts and pay taxes on the distribution. The Act suspends this requirement through the end of 2020, resuming again next year. 

Recovery Rebates, which are direct payments from the government to individuals, have also been approved as part of the Act. These one-time  payments will include $1,200 for each adult plus an additional $500 per qualifying child, however there is a caveat. Individuals with income higher the $75,000, and joint filers with incomes great than $150,000 will have their rebates gradually reduced, and eliminated for those individuals with income great than $99,000 and joint filers with incomes greater than $198,000. These payments will be automatic, and should require no action on your part. 

For people under that age of 59 ½, who qualify, the government is allowing access to up to $100,000 of your IRA or certain retirement plans without the usual 10% early withdrawal penalty. In addition to waiving the penalty, the government is allowing the income to be recognized over three years which would help most individuals remain in a relatively lower tax bracket than they would be in, had they recognized all of the income in just one year. For those who only need to take the withdrawal as a short-term financial bridge, the Act also allows repayment of the distribution within three years of receipt which would avoid the income recognition altogether!

For small business owners, it is important to note that the ACT makes loans and grants available through the Small Business Administration (SBA). Contact the SBA directly for details on these programs.

While not technically part of the CARES Act, it is worth mentioning that the IRS has postponed the tax filing deadline for individuals from April 15, 2020 to July 15, 2020. They tax payment date has also been delayed. According to the IRS, this extension is automatic, and does not require you to file any forms. 

While nobody knows the depth or duration of the economic impact from the Coronavirus and the subsequent government-mandated economic shutdown, the CARES Act is a huge step, at least in the short-term, toward providing resources to help individuals and families weather the storm.

Like any piece of legislation, the CARES Act is convoluted and contains a myriad of provisions. Work directly with your Certified Financial Planner® professional and your CPA to help determine which provisions may apply to you, and how best to use them to benefit you and your family. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial in Saratoga Springs and Rhinebeck. Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, an SEC registered investment advisor or Cadaret Grant & Co., Inc. Sterling Manor Financial and Cadaret, Grant are separate entities.

It’s hard to know what to write today. Things sure have changed since the last article I wrote. At the time my staff and I had been going to Silver Sneakers and the senior centers in Saratoga County performing fall assessments. We had started Osteoporosis programs, hosted running workshops and had just started screening and working with local athletes. Oh yeah and we were seeing patients in the clinic. 

After things started closing down and about a week of trying to get our bearings, we have settled into life online. Every PT at my office is seeing patients virtually.  Starting April 13th we will be seeing patients in the clinic one-on-one…meaning one therapist on-site with one patient. We are doing this because there are people that can’t do virtual therapy due to the nature of their condition. We will be taking all the precautions possible to help keep patients and ourselves safe and healthy. 

I am trying to use this time to reflect and see what was working and what wasn’t working at the office and in my life. I think this pandemic has made me realize how fortunate I am to have enjoyed such good health. After my initial disappointment from watching my business go from busy to empty, I realized that I could still help people…which was the point of getting into PT in the first place. 

Then, a few days ago I was applying for the loan from the government to keep my staff employed, it is a mess for sure, but I encountered good people trying their best to help. I spoke to accountants, bank employees, bank administrators, retirees, and even my older brother that works for one of the big international banks. In every case, I encountered people that were clearly doing their best to help make a difficult time go more smoothly. 

At times the efforts to help me went above and beyond expectations. Local bank officials, in the midst of the chaos around them, called me to offer help. I knew some through physical therapy and some through friends of friends. Over and over again I was offered help or names of someone to help. It helped lift a lot of the stress I was carrying and helped me reset myself and now I want to return the favor!

I would like to offer my expertise to the people working at their desks for extended hours without taking breaks in an effort to help small businesses like mine. So if you know anyone that is doing that, please thank them for me! And share the pictures below with them. And if anyone has a specific question please share my email, I’m happy to offer my help!

In the meantime, here are some thoughts. 

First things first. When sitting make sure you scoot your butt all the way back in the chair and lean back against the chair. I realize that this position is difficult to get used to but sitting forward in a chair puts more strain on the lower back and neck, so whenever possible sit back!

If/when your upper back and neck tense up you will benefit from performing the retraction exercise. This is best done in a conference room chair or a waiting room chair. In other words a chair with a back that goes up to about the shoulder blades. 

If you are not interested in doing any stretches then at very least, stand up every 30-45 minutes to change your position and give your spine some movement. Just because you are able to sit longer does not mean you should. I have found one of the most common problems people with back pain and neck pain face is pain with sitting. 

Once again I would like to say thank you to all the people trying to help in these difficult times. I know my staff and I are appreciative and please know that we are here to help in any way we can. Our number is 518-306-6894 and my email is goodemotept@gmail.com. Reach out anytime!

Osteoporosis affects 55 percent of the people aged 50 and older in the United States. 

Osteoporosis is diagnosed when a person has decreased bone mineral density. This diagnosis literally means “porous bone.” Therefore, instead of a bone being filled with a strong matrix inside, it is more sponge-like, causing it to become weak. 

Although there are many diseases and medications that can increase your risk of Osteoporosis, the most common cause is due to the body’s hormonal changes. With decreased production of estrogen and progesterone in post-menopausal women, there is an increased rate of bone resorption and no change in the rate of bone formation, leading to weaker bones. 

A majority of treatment today focuses on the change in hormone levels and acts to decrease the number of osteoclasts (i.e. cells that break down bone) to decrease the rate of bone breakdown. However, this method can often lead to secondary bone mineral loss because it interferes with the body’s natural responses. 

Normally, when there are increased osteoclasts, the body will produce increased osteoblasts (i.e. cells that make more bone) in order to maintain balance. Therefore, although the medication decreases the body’s rate of breaking down bone, it can also interfere with the body’s ability to build new bone. 

The most common areas of Osteoporosis include the spine and the hips, and it is important to be aware that not all those diagnosed with decreased bone mineral density will have pain. However, due to the fragility of the bones, there is a very high risk of fractures. Worldwide, 1 in 3 women and 1 in 5 men over the age of 50 will experience at least one osteoporotic fracture. 

As physical therapists, we are educated on Wolf’s Law, which states that a bone will adapt to the loads under which it is placed. This means the more force put through a bone, the stronger it will become, due to increased osteoblast activity.

There is substantial research showing that strength training leads to increased bone mineral density. The exercises in the studies talk about performing fewer repetitions with heavier weights. Heavier meaning weights that are “almost” maximal for someone to be able to lift. Most women over the age of 50 are not lifting heavy enough weights, if it all. In order to see changes in bone mineral density on a DEXA scan, the technology used to measure bone density, it takes about 6-8 months of heavy, consistent loading. 

That is why FysioFit PT has developed a specialized program for individuals with Osteoporosis to teach foundational lifting patterns as well as provide progressive loading in a comfortable, small-group setting. The lifting component focuses on three major, functional lifts. These include the squat, overhead press, and deadlift. These movements were chosen since they are seen throughout our day-to-day activities including lifting things over our heads or picking up heavy groceries or laundry baskets.  Often times, we perform these movements without thinking or moving with correct form, causing increased stress through our backs. By learning the proper lifting techniques from our PTs, there is a significant reduction in future injury risk. The FysioFit program is not only designed-by but also led by doctors of physical therapy. This ensures correct form with each lift as well as the ability to modify when needed on an individual basis. 

Each class starts with a movement prep, which differs from a generalized warm-up that you see with most fitness classes. These are carefully selected movements that will help to activate the correct muscles and introduce the proper movement patterns to complete the lift for that day. In order to maximize the load put through the bones, we often use a weighted vest to directly load the spine with these various movements. A weighted vest will distribute load primarily through the spine and hips. Although dumbbells are great too, they won’t have as big of an impact through the spine and hips. 

Our Phase 1: Foundations class has been a big success this past winter season. We expect to have another foundation class starting in Spring 2020.  In addition, a lot of our participants will continue with Phase 2 to continue to progress in weight used as well as building confidence to perform these exercises on their own. Our program does not have to be performed as an alternative to medical treatment but rather in conjunction with for best results. In addition to strength training for building bone density, our program also focuses on loading using a yoga program. The yoga program was designed to also load the spine and hips as well as improve balance, stability, and posture. These are very important for those with Osteoporosis to decrease the risk of falls as well as improve posture to reduce the risk of compression fractures in the spine. To learn more about the yoga portion of the program, read Dr. Sarah Avery’s article on www.FysiofitPT.com. 

Our comprehensive, research-based program is truly one of a kind. We cap our classes to 4 people to ensure more individualized attention as well as start the program with an evaluation of each person’s past medical history, strength, and body mobility. The program focuses on your goals and our job is to guide you there! For more information call us at 518-306-6894 or email us at Fysiofit@gmail.com. 

Hey you!

It’s been a while since we’ve seen each other at school/the store/church/the park! I hope you and your loved ones are healthy and well!

Here’s an update on us: The kids have all been home from school for four weeks now. I can’t praise the teachers enough—we hit the ground running with distance learning almost immediately after schools closed, and my boys are all moving forward in their academics, from the kindergartener up to the high school sophomore. That blows my mind, and is a real testament to just how much the teachers have their act together (even though I’m sure they’re feeling just as discombobulated as I am!). And while school at home has involved a major learning curve (mostly on my part—the kids have just kept bumping along like no big deal), I’ve actually been so grateful for the structure it’s provided. 

I have always tried to adhere to a fairly strict schedule with the kids—doing so provides the kind of order and expectation that my personality needs to be peaceful—so creating a 9-2 school schedule (which includes a snack, a small break, and lunch, just like when they’re at school, and allows for lots of outside time after school’s over) has been just right for us.

During our school hours, I sit at the kitchen table with the kindergartener, second grader, and fourth grader, and, like so many of you, my husband is home from work, so he can watch the baby during that time, which has proven to be an absolute necessity (the baby’s very busy and mischievous!). I’m almost totally hands-on with my kindergartener, helping him work through each assignment, and I’m there to answer questions from my second- and fourth- graders, but they do the vast majority on their own. My big boys have set up work stations for themselves in other parts of the house and are basically totally self-sufficient. Amazing.

Other than the often-crushing worry, sadness, and fear about current affairs, school takes up about half of my mental space, with food taking up most of the rest. For a family whose collective love language has to do with what delicious treat or nice dinner we’ll have when we’ve accomplished something or are celebrating something or because it’s nice weather or because it’s bad weather or for no reason at all, not going to the grocery store whenever I want, rationing the food we have so everyone has enough for each meal, and squeezing as many meals as possible out of what we do have has been a challenge, but one I feel up to and have been doing well with (if I do say so myself!). I’m cooking a lot more, since everyone’s home for every meal, and digging deep into all the things I learned from my mom and through the years to make filling, satisfying, healthy meals, snacks, and treats. No one’s complaining about being hungry, and they mostly seem to love what I’ve been making, so we’re good on that front.

We watch Mass on Sundays, and catch up on any school if necessary on Saturdays. I’ve suspended my rule about video games—instead of only allowing the boys to play them on weekends, they now get a turn just about every day after they’ve finished school and spent time outside, and my husband’s also been playing board games and throwing the ball in the yard with them almost every day. I’m able to lie down during the baby’s naptime each afternoon. I’ve been sticking to the same bedtimes for the little guys, but the older boys get to stay up later and we’ve all been sleeping a little later in the morning as well. We’ve been praying as a family a lot more. It’s been about as peaceful as a deadly pandemic can be, and for that, I’m immensely grateful.

But we can’t wait to see our family and friends again, to go to the store without that cloud of suspicion and fear hanging over everyone there, to go to church and school and play sports and play on the playground, to move freely about outside, to not have to worry those whose livelihoods are in danger, and the economy, and what isolation is doing to society as a whole but especially to those who live alone, and of course, most of all, for this virus to stop ravaging—and taking—lives (a huge thank you to those of you who are putting yourselves in harm’s way to provide essential services for us all, and a very special mention of healthcare workers who are caring for the sick and dying and running a greater risk of contracting the virus themselves, especially where there are inadequate supplies). I recently read an article that referred to social distancing and staying-at-home as gifts we’re giving those who need it, they are actual acts of love. We’ve always tried to teach our boys to think of others before themselves, to love their neighbors, and that greater love has no one than those who lay down their lives for others. We’re being given the opportunity to do these things on a bigger and more critical scale than ever before.

So that’s us! From what I’ve read online and on social media, it’s likely how you’re doing too. I hope to be able to see you soon, in person, and catch up. After all, the end of this is closer than it was yesterday. And Happy Easter! Good news and hope are just what we all need right now.

Kate and her husband have seven sons ages 15, 13, 11, 10, 8, 6, and 1. Follow her at www.facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.