Fit As A Fiddle

Let's get political folks! As mental health overall has gotten more attention in the media over the last 4 years, so has the very important topic of PMADs, or Perinatal Mood and Anxiety Disorders. After the latest CDC findings on the alarming maternal mortality rate, many facets of government are starting to pay attention to mothers and birthing individuals and the toll that pregnancy and child-rearing can take on their mental health.Today, we have a returning guest on the show, Paige Bellenbaum, LCSW. Paige is the Founding Director and Chief External Relations Officer at The Motherhood Center of New York. She discusses the baby steps that are being taken to protect and elevate mothers in NY and America at large, although she points out that it is just a drop in the ocean of change that is required to truly support mothers in this country. She touches on some new research and statistics that have shockingly helped change the narrative on maternal support. We discuss the highly divisive and high-tension topics surrounding motherhood and child care in America during a very heated election year. For 20 years, Paige worked in the non-profit sector, holding senior leadership positions at Hamilton Family Center Homeless Shelter, The Partnership for the Homeless, Habitat for Humanity, and Settlement Housing Fund. She has worked in the field of public policy, advocacy, community organizing and direct practice with disadvantaged communities including homeless families and incarcerated young adults and has held several appointed and elected political positions including the District Leader of Brooklyn's 52nd Assembly District. After her first child was born, Paige suffered from severe postpartum depression and anxiety that nearly ended her life. However, once she began to heal, she became committed to fighting for PMAD education, screening, and treatment so that no more women would have to suffer silently. She drafted legislation in New York State championed by State Senator Liz Krueger, mandating hospitals to provide education on PMADs and strongly encouraging screening of all new and expecting mothers. This bill was signed into law in 2014. She has continued to be an outspoken maternal mental health advocate and clinician and uses her story as a tool for change. Paige works closely with multiple New York City agencies on maternal mental health best practice and policy, including the NYPD, DOHMH's Maternal Hospital Quality Improvement Network, and the Nurse Family Partnership, and the Administration for Children's Services.  She was a member of the NYC Maternal Mortality and Morbidity Review Committee and currently sits on the NYS Maternal Mental Health Working Group. She has appeared on the Today Show, Good Morning America, NPR, PBS Newshour, Fortune, The New York Times, and The Wall Street Journal.Connect with her at:themotherhoodcenter.com

Pain is real whether it is felt immediately after a traumatic event or in the absence of apparent tissue damage on imaging. We now know through pain neuroscience research and understanding the biopsychosocial approach to chronic pain that patients' perceived experiences of pain are unique to them and are entirely valid. On the show today, we have Dr. Neel Mehta, MD. He is the Division Chief of the Weill Cornell Pain Management Center and an Associate Professor of Clinical Anesthesiology at Weill Cornell Medical College. He also leads research on Low Dose Naltrexone (LDN).We chat about the uses, benefits, and side effects of LDN and how it can be used with patients with hypermobility, fibromyalgia, interstitial cystitis, and more. Dr. Mehta discusses how little research has been done on the drug and how he hopes to delve deeper into it to maximize patient outcomes. Dr. Mehta also serves as a Co-Director of Och Spine at Weill Cornell Medicine.  He is the Immediate-Past President of the Eastern Pain Association and Secretary of the New York Society of Interventional Pain Physicians. Dr. Mehta completed his fellowship in Interventional Pain Medicine in the Tri-Institutional Pain Medicine Fellowship at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, Hospital for Special Surgery, and Memorial-Sloan Kettering Cancer Center. Connect with him and his team:646-962-7246weillcornell.org/services/pain-management@wcmpain

Most healthcare professionals strive to put patients first. But what does that really mean? In the practice of physical therapy specifically, it means a lot of things, beginning with listening to the patient. On our show today, Dr. Diana Mayants joins us to chat about the physical therapy profession as she sees it. Diana is a dual-board certified orthopedic manual physical therapist, with over 13 years of experience as a doctor of physical therapy. We discuss the importance of full-body screening in completing a holistic picture of the patient's movement and posture. We also touch on how to integrate new evidence into our practices and help patients catapult their recovery. Diana emphasizes that we can serve our patients better by communicating with them more effectively.Diana has helped numerous patients return to their baseline and in many cases left patients feeling the best they have in years. She has earned the prestigious title of Orthopedic Clinical Specialist (OCS) through the American Board of Physical Therapy Specialties in 2015. In 2017, she completed the rigorous NAIOMT (North American Institute of Orthopedic Manual Therapists) earning the prestigious title of Certified Manual Physical Therapist (CMPT). Diana earned her doctorate in physical therapy with honors from the University of Medicine and Dentistry of New Jersey. Diana's practice is located in Livingston, NJ where she offers one-on-one sessions and sees clients with various musculoskeletal conditions.Connect with her:orthopronyc.com@Orthopronyc

With advances in AI and robotics, neurosurgery has become an important field to begin integrating new technology for better patient care. Dr. Osama Kashlan, a Neurosurgeon at New York-Presbyterian Brooklyn Methodist Hospital joins us today for a lively chat on his recent work. On the show, he discusses the standardization of back pain and care at Weill Cornell along with the interdisciplinary approach that he supports for all of his patients. He dives into how robotics works in surgery along with its benefits of reducing risk and time, both for the surgery itself and the recovery process. He also shares with us what motion-sparing surgery is and the new understanding that surgeons have of the complex nature of the spine. He advocates for the least invasive treatments (PT, medication, and injections) before patients are considered as surgical candidates. Dr. Osama Kashlan is Director of Spine Surgery at New York-Presbyterian Brooklyn Methodist Hospital. His specialty is minimally invasive spine surgery, including innovative new endoscopic approaches to the spine. He takes pride in ensuring all motion-sparing options— including disc replacement, facet replacement, and decompressive non-fusion endoscopic procedures—are exhausted prior to offering his patients fusion operations. Before joining the faculty at Weill Cornell Medicine, Dr. Kashlan served as Director of Minimally Invasive Spine Surgery at the University of Michigan, where he was also in charge of the spine fellowship. Outside of the hospital, Dr. Kashlan is an officer in the Air National Guard and has been involved in projects to improve treatment of head injuries on the battlefield in addition to spreading awareness regarding spinal cord injuries in special warfare operators. He also has a special interest in global neurosurgery and has led multiple neurosurgery mission trips around the world. Connect with him:@osamakashlanmd

Ehlers-Danlos Syndrome (EDS) is a multifactorial condition that can affect people across ages and genders. It can be very difficult to diagnose as some types of EDS are very rare and symptoms can be vague or be confused with other diseases. Pelvic floor dysfunction (PFD) is also a condition that can be difficult to diagnose for so many reasons. Both EDS and PFD are not taught to the extent to which they should in healthcare schools and is usually something that care providers need to research on their own or obtain higher education on. For this reason, when people with EDS have PFD, there are not a lot of health care professionals who fully understand both conditions to be able to treat them effectively.For this reason, Leia Mitchell, a women's sexual health physician assistant in NYC took it upon herself to research the intersection between EDS and PFD. In the episode, we cover the basics of EDS and PFDs and why they can be correlated. If you have hypermobility and vaginal issues (or either one), listen up!Leia works at The Centers for Vulvuvaginal Disorders and has recently published and article called "Identifying a correlation between hypermobile ehlers-danlos syndrome and genito-pelvic pain in cisgender women" and has won the Erwin Goldstein “Best Abstract Award” at the International Society for for the Study of Women's Sexual Health (ISSWSH).Leia Mitchell is originally from Atlanta, GA but grew up in Chattanooga, TN. She graduated from Georgia Institute of Technology with a B.S. in Biochemistry. Ms. Mitchell obtained her Master in Biophysics and Physiology from Georgetown University and Masters of Medical Sciences from Mercer University where she graduated as Valedictorian. After working as a PA for several years, she is currently beginning school again to become a Doctor of Osteopathic Medicine.Connect with her:@the_womenshealth_pa

Endometriosis (commonly referred to as “Endo”) has a global impact on females of reproductive age. According to the World Health Organization, it affects about 10% of women and girls. What we know as doctors and practitioners who treat people who have endometriosis, is that it is extremely difficult to arrive at this diagnosis due to various various factors.  On average it can take more than 5 years of someone suffering before they have an idea that endometriosis might be the cause. One of the most preventable factors is simply education around what the condition really is, how it can be identified, how it can be clinically diagnosed, and the many ways that its symptoms can be managed.Our guest today is the renowned Dr. Madhu Bagaria. After two rigorous OBGYN residencies and a prestigious 2-year fellowship in minimally invasive gynecological surgery at Mayo Clinic Arizona (where she trained under world-renowned experts like Drs. Louie, Yi, Wasson, Magtibay and Butler), Dr. Bagaria is now the leading specialist in endometriosis at Pelvic Rehabilitation Medicine in NYC. She currently is one of the few people in the world who provides the latest type of laparoscopic excision surgery for endometriosis. Throughout her career, Dr. Bagaria has developed a deep understanding of pelvic pain and endometriosis, conditions that can significantly impact the lives of women. She is a strong advocate for patient education and empowerment, believing that women should be actively involved in making decisions about their healthcare.Dr Bagaria's diverse specializations (minimally invasive gynecology, urogynecology, gynecologic oncology) allow her to provide innovative and compassionate treatment for your pelvic health needs. Before dedicating her practice to pelvic pain and endometriosis, Dr. Bagaria gained valuable experience as a generalist at Mayo Clinic Health System at Austin, MN for 6 years. During this time, she developed a comprehensive understanding of women's health issues, providing care for a wide range of gynecological conditions.Connect with her at:pelvicrehabilitation.com

“What do you mean you're going to poke me with needles?” You might ask this question if your medical professional believes that needles might help expedite your healing and recovery process from an injury. Typically people associate needles only with acupuncture. However, other medical professions use needles in different ways for different benefits.Today our guest is Dr. Timothy Garrison. He is a Partner and Physical Therapist with several credentials behind his name including: DPT, CMTPT, FMS, AIB-VR, Body Q, Vest Cert. LV. 1. On today's show he walks us through the basics of dry needling and how it relates to the practice of physical therapy. He dives into his own physical recovery with needle techniques and how he helps his patients every day. Tim has treated both surgical and non-surgical patients, with the goal of restoring maximum function so patients can return to their normal lives and activities. Tim takes pride in treating each patient individually, taking into consideration their lifestyle  and prior level of function when creating a physical therapy treatment plan.Tim Garrison has been practicing physical therapy in Maryland and California for over 21 years. After undergraduate Tim went on to get his Doctorate Degree in Physical Therapy from University of Maryland Eastern Shore. Tim has treated a wide array of orthopedic conditions by working predominantly in an orthopedic and vestibular medicine setting. He has been specializing in vestibular care and concussions and has multiple certifications .Tim has a special interest in running and treating the injured runner as well as shoe wear. Tim has completed one full marathon in 2017 exactly 2 years after his second ankle surgery for a severe injury. When not working, Tim enjoys spending time with his two sons snowboarding and also participates in adult soccer, running training, and is passionate about running races for charity.Connect with him:www.fyzical.com/south-frederick-mdTim.garrison@fyzical.com

You may see a news report on a mom giving birth in a taxi. You may see Emily Blunt giving birth in silence in the movie “A Quiet Place.” You'll hear all the stories from your friends and family where either the baby just “slipped out” in a few minutes or tore their mother apart after “5 days” of pushing. Regardless of what you've seen or heard of the birthing process, it is a very unique experience for each person in this world who gives birth. It is very important to be extremely educated on your options and the process wherever you might give birth. It is equally important to understand that no one can entirely prepare you for that exact moment. It is even more important for you to build resilience in order to optimize your experience. On today's show, we have Liz Moran, a doula and fitness coach, joining us to chat about all things BIRTH! With small kids herself, she discusses how she works with new parents and parents-to-be to support families prenatally, at the birth, and postpartum. She chats with us today on how fitness and activity fits into her life now as a mother and doula.Liz is based in northern New Jersey and lives with her two daughters, (ages 3 and 1) and husband on a lake. Liz's background is in CrossFit training and she enjoys working closely with parents through fitness, pregnancy, babywearing and beyond. She is an awesome, local resource for all things birth, education and movement. Connect with her:laborwithliznj.com/@laborwithliznj 

What are some myths and truths about screen time and how it affects our eyes? What are good practices for wearing contact lenses and glasses? How can you optimize your eye health from a young age? These questions, and so many more, are answered in today's episode.Joining us is Dr. Antonio Capone, an internationally recognized clinician, surgeon, and educator specializing in pediatric vitreoretinal diseases, complicated retinal detachment, ocular oncology, and macular disease. He shares with us how he works with patients on a day-to-day basis and his passions in the field of ophthalmology. He touches on topics such as glaucoma, laser eye surgery, and surgical considerations. Dr. Capone is currently a partner at Associated Retinal Consultants (ARC) in Royal Oak, MI, a Professor of Ophthalmology at Oakland University William Beaumont Hospital School of Medicine, and Chief Clinical Officer for EyeCare Partners.  He is also President of the Pediatric Retinal Research Foundation, immediate past Co-President of ARC, and was the founding Chairman of EyeCare Partners' Medical Executive Board. Dr. Capone has authored or co-authored over 300 publications in peer-reviewed medical journals, book chapters, and publications from clinical trials. He is a scientific reviewer for the leading journals within ophthalmology and retina and an editorial board member of the Journal of the American Association for Pediatric Ophthalmology and Strabismus.  As an innovator, Dr. Capone has several co-assigned patents, has engaged in surgical instrument design and software and biopharmaceutical start-ups, and serves on several scientific advisory boards.

Turning to ancient wisdom that is tried and true over centuries is one of the surest ways to help your health in the long run. Today, Nicole Kruck, one of the first practitioners of the Arvigo Techniques of Maya Abdominal Therapy, joins us today. Combining her degree in Oriental Medicine with massage therapy has helped her be one of the best holistic practitioners in NYC. Nicole discusses how her treatments can help people with fertility issues, easier labor/delivery, and other Women's Health issues. She discusses massage and acupuncture for the treatment of scar tissue, Asherman's Syndrome, blocked fallopian tubes, thin lining, fertility, labor/delivery, among other commonly found conditions.As the founder of Fertile Garden Wellness in NYC, Nicole has over 40 years of experience providing holistic treatments such as acupuncture, The Arvigo Techniques of Maya Abdominal Therapy®, herbal medicine, and nutrition to treat women at any age and stage. Nicole focuses on getting to the root cause of the problem. Focusing on an integrative approach to treat women's health (fertility, menstrual issues, assisted and natural fertility cycles, menopausal concerns, pre and postnatal care) and abdominal issues (digestion, IBS, constipation, incontinence, and acid reflux). She also provides emotional support for anxiety, depression, stress, injuries, and sleep disorders. Her mission is to provide women with caring and personalized support to achieve their optimal health goals and live out their dreams. Her private practice is located in New York City, a city very close to her heart.If you would like to work with Nicole her office is in Greenwich Village, NYC or you can work with her via Telehealth sessions. Connect with her:www.nicolekruck.com @FertileGardenWellness

Sometimes the best health practitioners are those that ended up in their field almost out of chance. Today Jeremy Quinby, a craniosacral therapist, chats with us on his interesting journey into integrative health. We talk about how manual therapy and movement are key to improving health and the importance of trauma-informed care. He focuses on pediatrics and how he uses his modalities to help children of all ages improve their development. Jeremy dives into the way he listens to his patients and uses his presence to create a space of healing.  Jeremy Quinby, is the host of Highway to Health Podcast. For more than 25 years, he's helped improve the health of individuals, families and communities he's served. He is at the intersection of manual therapies, mental health support, orthopedics, functional movement, pain management, and newborn and pediatric care. He has become known for his ability to build bridges between many fields of care. He is also involved in numerous health-tech and community health projects aimed at improving care coordination and quality referrals. With private practices in New York and Minneapolis, his goal is to continue to educate and improve the dialogue about a more integrative approach to care and the development of actionable ways we can improve our state of being. Connect with him:www.jeremyquinbycst.comwww.highwayto.health

There is more than one way to feed a baby. If you choose to pump and/or breastfeed, you better tune in! Today, we have Heather McFadden joining us on the show. Heather has over 10 years of experience as an International Board Certified Lactation Consultant (IBCLC). She has a thriving private practice offering home visits, virtual consults, and prenatal breastfeeding classes.I am extra lucky to have Heather on the show because she was the IBCLC who saw me at the hospital hours after giving birth to my baby to answer all the questions I had! We talk about her journey from dance to motherhood to lactation. Heather is fiercely passionate about her work. She covers what to do for low milk supply, the role of an IBCLC, the reasons someone would want to end breastfeeding, and how everyone's journey is different. In a world of information and misinformation online, it's important to listen to your baby and your body and know that there is not a single approach to this. She loves helping every mom feel like they are doing a good job, letting them know they are not alone in their journey, as well as instilling a sense of calm in their relationship with their baby. With her dance training background, she finds it fun to observe the physical and mental connection between parent and baby, being a part of that moment when baby latches for the first time and encouraging instinctual parenting in a world driven by data and social media.In addition to her private practice, Heather currently works as an IBCLC in a New York City hospital and teaches prenatal breastfeeding classes for Columbia University's Work/Life program. She has led breastfeeding group clinics at multiple pediatric practices in New York City. Heather has a published article in the Clinical Lactation Journal, has been consulted by Parents Magazine and Today's Parent, and was a guest speaker at the NYC Breastfeeding Leadership Council Conference of 2019. She is a proud La Leche League Leader and member of the New York Lactation Consultant's Association (NYLCA). Connect with her:http://heathermcfadden.com/https://www.facebook.com/HeatherMcFaddenLactationConsultant 

Pilates can look very different depending on who you talk to. When we view Pilates as a movement practice for healing the body, it nourishes the soul too!Joining us on this episode is Brittany Crosby, a mindful movement practitioner, instructor of contemporary STOTT pilates, witchy intuitive healer, and the founder of The Co Pilates. While her roots are in teaching Pilates her focus has shifted over the years to using Pilates as a launch pad into physical, emotional, and energetic awareness for clients and herself. She focuses on sexual and pelvic health through a somatic trauma informed lens. She discusses how she works with clients from a more somatic point of view, often integrating into the body what may be verbally processed in psychotherapy, for example, allowing people to more clearly see how their body is often shaped by their internal and external environments. With a long career in working with people one-on-one, which especially in NYC is an inaccessible way for a lot of people to "work" on themselves, she is deeply interested and passionate about reconfiguring the health and wellness industry to consider the individual and collective in a more balanced way.Brittany has been helping her clients connect the dots between their movement, discomfort, and body awareness to achieve more pleasurable movement for nearly 20 years. Her mission isn't just to assist clients in achieving fitness results, but to invite them into a deeper connection with themselves. Brittany's approach to movement considers the ideology, how you move in and relate to your body informs how you move in and relate to others and the world.Connect with her:www.thecopilates.comFB: The Co Pilates@thecopilates

Jaw pain, headaches, and facial pain are all common and can have a profound effect on our quality of life. Lucky for us, we have an esteemed guest speaker on the show today to break these topics down and help us understand how we can overcome this pain.Donald R. Tanenbaum, DDS, MPH, graduated from the University of Pennsylvania in 1978 and then received his DDS degree from Columbia University School of Dental Medicine, and his MPH degree from Columbia University School of Public Health in 1982. He has been practicing for over 40 years, providing guidance and care to patients with temporomandibular problems, facial pain, headaches and sleep related breathing disorders. Today he reviews some of the causes and treatments for these issues and explains their biopsychosocial nature. He also discusses the importance of identifying habits that can perpetuate pain and stop or modify them. He touches on bite plates, injections, PT, posture and ergonomics as all ways to alleviate pain.Dr. Tanenbaum has co-authored a book for the public entitled, ‘Dr, Why Does My Face Still Ache?” and continues to give lectures to dental students and residents, medical grand rounds and to numerous dental societies and study clubs. Dr. Tanenbaum currently holds several positions, including: Clinical Assistant Professor at the School of Dental Medicine at the State University of New York in Stony Brook where he is the Director of the Orofacial Pain Course given to the third year dental students.  He is also the Section Head of the Division of OrofacialPain/TMD/Sleep Medicine in the Northwell Health Department of Dental Medicine at the Long Island Jewish Medical Center; and Clinical Assistant Professor, Hofstra Northwell School of Medicine. Dr. Tanenbaum is a Diplomate of the American Board of Orofacial Pain, a Fellow of the American Academy of Orofacial Pain, and a past President of the American Academy of Orofacial Pain  Dr Tanenbaum currently maintains private practices in New York City and Long Island limited to the diagnosis and management of orofacial pain, temporomandibular problems and sleep related breathing disorders.Connect with him:www.nytmj.com

I couldn't have asked for a better kick off this season on Fit As A Fiddle! I chatted with 2 of my dear colleagues and friends Leigh Welsh and Alicia Ferriere. What we have in common is that we are all Pelvic Floor Physical Therapists New York City, we are all business owners, and we all gave birth in 2023 to our first child! On this show, we talk about all things motherhood from our perspective having treated pregnancy and postpartum for years. With our combined over 22 years of experience as pelvic PTs, we share some things we would love for you to know!A bit on Leigh Welsh:Leigh is an orthopedic and pelvic health physical therapist, and she started her practice, Evexia Physical Therapy, in 2020. She does home visits, primarily seeing pregnant and postpartum people, and she also loves helping patients who are struggling with painful sex, bladder concerns, and prolapse. Leigh is also the Clinical Virtual Care Lead at Origin Physical Therapy. Origin's mission to make pelvic health PT accessible and the standard of care for those that need it. Origin provides PT virtually in almost every state, as well as in person at a growing number of clinics throughout the country. Leigh is passionate about helping women of all ages learn about their bodies and feel in control of their physical well-being.A bit on Alicia Ferriere:Alicia is an orthopedic and pelvic health physical therapist and received her Doctor of Physical Therapy degree from Columbia University. Growing up with a background in dance led her to seek a career in movement and physical medicine. She seeks to treat the body and person as a whole, and prioritizes building relationships to develop a unique plan of care for each patient. She seeks to educate patients on how to stay physically healthy so they can achieve their personal goals. Alicia is certified by the Postural Restoration Institute, which seeks to understand the primary factors of postural adaptations, patterns, and kinematic movement dysfunction. She is also recognized as a Fellow of Applied Functional Science through the Gray Institute. Alicia has been featured in fitness magazines such as Women's Health Magazine, Dance Magazine and the Daily Burn.

This week is the 1 year anniversary of the last released episode on Fit As A Fiddle! So much has happened since then, particularly the birth of little Jiya Baby in May 2023. Please excuse the coos and occasional screams of my child in the background during this season. I truly did my best to be a mom, wife, business owner, physical therapist, and podcaster.This is a health and wellness podcast and health and wellness begins with basic human necessities. So many episodes on this show talk about a quality-of-life improving service including yoga and pilates, mental health, birth justice, mindfulness and meditation, physical therapy, acupuncture, orthotics, minimally invasive surgeries, orthodontics, or massage therapy. But we can't really have any of that, not a single thing, unless we have fundamental human rights. We have the right to live in a world where we have a safe space to sleep, food to eat, clothes to wear, water to drink, and a roof over our heads. How can you imagine staying fit by doing a workout while you are being bombed, tortured, starved and displaced?We are trapped in grief and immense loss throughout various ethnic and religious groups across the entire globe at the moment. I've held my daughter in my arms and ugly cried enough times in the last several months after witnessing genocides happening right on my phone. I recognize my immense amount of privilege when I can hold my child at night knowing she is safe in our little home in New Jersey.  It's hard to move on sometimes, but I know I have to otherwise I am fully and entirely consumed by the grief. I sometimes even feel selfish to experience this grief when I am so privileged to be safe.Political forces, leaders of the world, and big businesses all have monetary and religious interests which are currently destroying families all over the world. No matter what way you cut it, no matter what you have to say to justify it, no one has the right to take the life of even one single innocent person. To justify killing children is the most sinister thing ever, let alone doing it in a mass manner. In GAZA, SUDAN, CONGO, UKRAINE, and more, murder is happening on a mass scale.I understand I'm going to lose a lot of followers and I'm beyond okay with that. I have only used my personal social media platforms to voice my opinions on the humanitarian conflicts in the world. In terms of politics, I have used Sneha Physical Therapy only to speak about reproductive justice. This relates to me personally as a woman and professionally as a pelvic floor physical therapist who treats pregnancy and postpartum. I don't relate to the conflict particularly in Gaza. I am neither Palestinian nor Muslim. But I am human. I think I wanted to keep these worlds separate for fear of offending anyone. But this never was a game of who feels sorry for themselves and gets offended. This is black and white. This is good versus evil. This is right versus wrong. The only thing is, the evil side truly thinks what they are doing is right and are justifying it at all costs. Murder of innocent lives for ANY REASON, I repeat, ANY REASON, is pure evil. Those with only the blackest of the black hearts say they are defending “Their people” and that civilian casualties are expected or are being dramatized by the media. This is not a drama. These are real people with real lives.  I pray for a world where we don't kill each other because of what/who we pray to, the color of our skin, the language that we speak, or anything else that differentiates us. We all live in this world with the same fears and same needs. We all want to be loved and feel safe and every single person deserves that.

During pregnancy, the physical changes come in fast, and sometimes, furious! A great way to tune into these changes and create more body awareness is through “yoga asanas”, which are movements and poses from the ancient Indian tradition that promote physical & mental wellbeing. Prenatal yoga is becoming more popular these days as research and science points to the immense benefits of healthy and safe movements for birthing individuals. Not only can it help pregnant people throughout each trimester, but it can also assist in a smoother birth as well!In the show today, we have Deb Flashenberg, the founder and director of the Prenatal Yoga Center in NYC. Deb advocates for how yoga poses can help create more balance in the body so that birth flows better and there is less obstruction for the baby. She talks about “mock contractions” in her yoga classes that help her clients prepare for 60-seconds of physical and mental challenge during labor and delivery.Along with being a prenatal yoga teacher, Deb is also a labor support doula, Lamaze childbirth educator, mother of two and self proclaimed "birth and anatomy geek”. Deb received her first vinyasa yoga certification with Shiva Rea and then added to her education by completing the OM Yoga advance yoga teacher training with Cyndi Lee. After the challenging birth of her first child, Deb became incredibly interested in pelvic health and has since earned her Pelvic Floor Yoga Certification with Leslie Howard. For the past 7 years, Deb has also greatly enjoyed being the host of the podcast,  Yoga | Birth | Babies, where she speaks with some of the world's leading experts in pregnancy, birth, breastfeeding and parenthood. Currently, Deb is knee deep in Dr. Sarah Duvall's Pregnancy and Postpartum Corrective Exercise Specialist program and pursuing the Spinning Babies Parent Educator certification and loving every minute of it! Connect with her:@prenatalyogacenterprenatalyogacenter.com

Are you the person who finds themselves feeling the opposite of grounded and centered during a movement class, yoga, or meditation? Are you the type who can't quite relax during a massage or a pleasant walk? You're not alone!Today we have Dan Rindler GCFP, P-SEP, chatting with us today on his approach to trauma which draws on Somatic Experiencing and Feldenkrais Methods. Difficulty relaxing can be manifested in many ways. He encourages bringing awareness to this feeling and understanding that one is never stuck in this state!He talks through strategies for what one might do if they feel overwhelmed in class or what PTs and other practitioners might do when their client is having a threat response during a session.Dan suggests ways people can redirect this feeling to be productive during sessions. He also discusses when a practitioner might refer out to a trauma specialist, or when someone might choose to try somatic trauma healing sessions.Dan is certified as a practitioner of both the Feldenkrais Method and Somatic Experiencing, with a private practice in-person in Brooklyn, and online. Dan's focus is on supporting clients who have both unresolved trauma and chronic pain or other physical challenges or limitations. Through a weaving of Feldenkrais and Somatic Experiencing, he helps support people in their learning and healing process, moving towards more well-being, connection with others and a new-found sense of resilience.  Dan has created “The Roots of Resilience,” a 16 week trauma-aware online program for adults which helps people to feel more grounded, centered and connected.  In addition to his work with adults, Dan created “We Grow Together,” a program for babies and new parents, which fosters co-regulation through touch and movement and has been attended by over 2,500 families. Dan's program was the subject of a study sponsored by Vassar College, with results showing its efficacy published in the Infant Mental Health Journal. IG: danrindlerSEPFacebook.com/brooklynfeldenkraisWebsites: www.brooklynfeldenkrais.com  (adults)www.wegrowtogether.com   (babies)

Inflammation in the body can manifest in many ways and ultimately exists to protect us. However, excessive inflammation that lasts a long time, or “chronic inflammation”, can be associated with cardiovascular disease, diabetes, cancer, inflammatory bowel disease, rheumatoid arthritis, and other disease states.Robin Randisi is a functional nutritionist helping people improve their health using a holistic, root-cause approach. In today's chat, Robin shares her personal story of how she used food to heal interstitial cystitis and how this led her to study nutrition. She talks about what inflammation is, how to incorporate more anti-inflammatory foods into your diet, and how quick-fix diets never work! She creates a framework to provide solutions to common barriers to eating a nutrient-dense diet, including: assessing your energetics, going slow, keeping it simple, emphasizing techniques and flavors over recipes, planning your meals around protein and fiber, and stocking your pantry strategically. Robin emphasizes that health is about more than just food or movement but lifestyle and mindset.Robin's specialties include digestion, autoimmune conditions, and what's commonly referred to as “women's health,” i.e. period problems, pelvic pain, hormone imbalances, fertility issues, PCOS, endometriosis, and more. She has an online private practice where she works one-on-one with clients from all over the country, of any gender. Robin is Board Certified in Holistic Nutrition and is also certified as a Functional Nutritional Therapy Practitioner and Restorative Wellness Practitioner. She believes that a truly holistic understanding of health and wellness not only recognizes and cultivates an individual's capacity to heal, but also acknowledges the necessity of collective healing and liberation given the complex interplay between our environment and our physical, emotional, and spiritual wellbeing.Connect with her:www.robinrandisi.com@robinrandisi on IG

There is a lot to think about when finding support for your baby's birth. The first thing to understand is the different roles that people play in a birth setting. What is the difference between a doula and a midwife anyway? And what about a baby nurse?!We sat down with Stephanie Heintzeler, a German educated midwife and acupuncturist as well as US-educated doula and Lactation Consultant (IBCLC). She is the founder of the New York Baby where she puts expecting parents/mothers in touch with doulas and baby nurses. Stephanie educated us on the importance of care by doulas and other support people during labor and delivery. She shares that doula-supported births result in 40% less rates of cesarean intervention and 70% increased likelihood of the baby being breastfed!Stephanie is a proponent of staying educated and making decisions that are right for you, your baby, and your family. She discusses how preparing for birth with conservative treatment from PTs, acupuncturists, chiropractors, and more, allow for better births overall. She also chimes in on how things are done differently in the birth space in Germany compared to America.Stephanie cares for women with all kinds of births- whether her clients choose a hospital birth, birthing center or home birth; she wants them to follow their own intuition about which birth place feels best. Stephanie has seen it all- breech births, many successful VBACs (Vaginal Birth after Cesarean), planned and unplanned c-sections, vaginal twin births and LGBTQ-families.With her “former midwife-approach” her clients feel taken care of from a holistic-medical perspective. She uses breathing techniques, TENS and positions to open the pelvis as well as her acupuncture background and massage techniques to make birthing as comfortable as possible- whether it is a natural or medicated birth. Using evidence-birth-techniques she and her doula-partner Alice (who is a midwife from the UK) make sure their clients have continuous support during pregnancy, birth and the postpartum weeks. As of 2022 Stephanie has delivered over 2,500 babies and attended over 3,200 births. Connect with her:@the_newyorkbabyhttps://www.linkedin.com/in/stephanie-heintzeler-303a39/

In our society today, we don't quite learn how to breastfeed by observation as we once did in the past. You might think that it is completely natural for you and your baby, which it is to some extent. However, without coming into contact with the techniques involved with breastfeeding, it can truly be a foreign concept to most of modern society. And the unknown can often be scary! This is why it's always beneficial to take a breastfeeding class prior to giving birth.LaShanda Dandrich, an International Board Certified Lactation Consultant and co-founder of the Lactation Learning Collective, joins us today to talk about all things breastfeeding. LShanda talks about the significant mental and physical aspects involved in breastfeeding “success” and what “success” even means in this situation. She dives into topics like latching, clogged ducts, mastitis, yeast infection and more. She discusses how lactation consultants can help people with under or over supply of milk due to hypothyroidism, diabetes, breast surgery, etc. LaShanda advocates for creating your “village” of people to help you stay nourished and take care of you and your home so that you can focus on breastfeeding. Especially in the early days, breastfeeding can be a round-the-clock activity as newborns have tiny tummies and need to feed often. After the birth of her daughter in 2009, LaShanda's passion for breastfeeding and supporting mothers and families in the postpartum period blossomed. She became a trained postpartum doula while pursuing her IBCLC credential. LaShanda currently provides lactation support prenatally and postpartum via virtual visits and in person support groups. She has supported families of all diverse, cultural and socio-economic backgrounds throughout NYC. She also works closely with other perinatal professionals, teaching lactation support for doulas to mentoring those on the Pathway to IBCLC. She currently resides in Harlem with her daughter, and they continue to travel the world together!Connect with her:IG: @LactationLearningCollective

When it comes to sexual health for women, there always seems to be a “hush hush” about it. But what might seem to be a quiet topic or a funny joke to some, for others it can be crushing and life altering. Today we have Dr. Bat Sheva Marcus joining us to talk about how important it is to clinically look at women's sexual health closely and provide actionable tools to make people feel more empowered in their lives. She discusses how hormones and psychological issues of pain can affect low desire. She dives into how vibrators and fantasies work and why she advocates for women to become more aligned with themselves through various strategies.Dr. Bat Sheva Marcus, a certified sex therapist, is the author of Satisfaction Guaranteed : How To Have the Sex You've Always Wanted. She has spent her life helping women reclaim pleasure in their bodies and spirit and her career has been dedicated to bridging the gap between the medical and the psychological in women's sexual health. For nearly 25 years she served as the clinical director of one of the largest sexual health centers in the US. Dr Marcus earned a master's in public health as well as a Ph.D. in Human Sexuality at the Institute for the Advanced Study of Human Sexuality. She also holds master's degrees in social work from Columbia University and a masters in Jewish Studies from the Jewish Theological Seminary. In addition she is a certified bariatric counselor.In the past Dr Marcus has served as executive director of not-for-profit institutions and corporations, medical practices, and laboratories. She has lectured internationally on women's issues, has given frequent Grand Rounds to health care providers, as well as lecturing to sex therapists around the world. She has been a guest on numerous radio and television shows, including CNBC, CBS News, Huffington Post Live, and NPR and been profiled in the New York Times Magazine, Time Magazine, and Westchester Magazine, among others.Connect with her:Drbatsheva.comTikTok: @TheDrBatShevaIG/FB: @DrBatSheva

Maternal mental health cannot be stressed enough folks. Sometimes it's just referred to as “postpartum”, which is sad because it emphasizes how common perinatal mood and anxiety disorders (PMADs) are.We have a riveting episode here for you today with the wonderful Dayna Kutrz, LMSW, CPT. Dayna is a psychotherapist and author with a subspeciality in perinatal mental health. She touches on how birthing individuals are not supporting in America the way they should be from a political standpoint. She pulls from her years of experience working with families of all kinds to emphasize that TIME and SPACE are two important factors in getting to a better place with your mental health postpartum. She dives into the “Motherhood Spectrum,” a term she coined to describe the psychological and physiological impacts of maternity, including contemplating motherhood, the decision to become or not to become a mother, and the transition to being a mother. She also touches on how to parent with a partner and the impact on marriage and domestic partnerships in your postpartum journey. This podcast has had a few episodes highlighting this topic and it will never have too many because PMADs are one of the biggest reasons for maternal mortality in the US. Don't be a “Mother Martyr” and reach out to a professional if you need help.Dayna is the former Director of the Anna Keefe Women's Center in Manhattan. She has facilitated psycho-educational support groups at the New York-Presbyterian Hospital Weill Cornell Medical Center and The Hospital for Special Surgery. She earned her Masters in Social Work from Columbia University, and her undergraduate degree from Brandeis University, and completed postgraduate studies at The Training Institute for Mental Health. Dayna is the author of Mother Matters: A Holistic Guide to Being a Happy, Healthy Mom (Familius Press) and The Total Body Cure for Women (Hearst,) and is a contributor to The Doctor's Book of Natural Remedies (Rodale). Her writing has appeared in The Washington Post and The Huffington Post and she has been an expert-consultant for media outlets including The Boston Globe, The Today Show and Sirius XM radio. She lives in New York City with her family.Connect with her:daynamkurtz.com

Ayurveda is an age-old tradition originating from India around the 2nd millennium BCE (a very very long time ago!). “Ayur” in Sanskrit means “Life” and “Veda” means “Science” or “Knowledge”. The Vedas, or Hindu scriptures, are one of the oldest pieces of text on the planet that contain scientific knowledge that is gradually only now being proven by modern empirical methods. Ayurveda is a practice that is deeply studied by scholars, scientists, and practitioners today and is rooted in the spiritual philosophies of balance and how to optimize your life force.We are honored to have Shweta Parmar join us today to chat about this incredible science and explain the ancient cultural wisdom of Ayurveda and how it relates to spirituality and energetics. As an Ayurveda practitioner at GutsierLiving, Shweta supports wellness freaks and disembodied spiritual seekers who feel they are doing all the "right things" but still feel shitty. On the show she discusses how to shape one's day and life with wisdom of longevity and not just prevention of disease states in one phase of your life. She excavates the missing links for lasting energy, hormonal harmony, and joyful living. After an assessment of one's own unique mind/body constitution to embody higher consciousness, specific diet, lifestyle and herbal plans are created via Nature-based principles of Ayurveda, Yoga, Tantra Ancient Wisdoms.As a birthworker at Mama The Baby/Baby The Mama, Shweta specializes in “wombens wellness” - from hormonal harmony, infertility, conscious conceiving, complication-free pregnancy, easeful labor/postpartum, and subconscious repatterning for babies before/in/after the womb. She strongly feels that the root of injustice and war is due to a lack of consciousness of the Divine Creation Energy at the individual, community and society levels.Connect with her:www.gutsierliving.com@shweta.parmar.ayurveda @gutsierliving 

What is birth justice anyway? Sometimes it might feel like there are too many voices in that room and the birthing individual's wants and needs aren't heard. It may seem at times like it's medicine vs. parent. But it doesn't have to be that way. Today we talk to Janel Feliz Martir, a AAPI birth worker who has both medical school training in obstetrics as well as holistic prenatal wellness training that makes her one of the best birth doulas in all of New York City. Janel specializes in evidence-based birth education and lactation support and has attended over 350+ births in the US and abroad. She draws upon her vast experience in medical education, clinical training, and movement as a prenatal yoga teacher to support families in the birth space. Janel shares with us how care centered around the birthing individual should be the main focus in all births while discussing the intricacies of medical risk, cultural expectations, personal beliefs, and more. Having seen births in various hospitals, birth centers, and home births from people of all cultures, along with her unique experience with births in Uganda, Janel shares her experiences and thoughts on what birth justice means. She highlights how even different hospitals a few blocks away from each other have different cultures that they are unaware of because they think every hospital works that way! Janel's personal experience with loss and seeing other patients experience loss of all kinds drives her to do the work that she does daily.Connect with her:janeldoula.com

Hello folks! Today's episode is a bit unique as it's my birthday and I'm 34 weeks pregnant! On the show I share a little bit about my journey over the last few months experiencing pregnancy after treating pregnant people for years and learning so much from all of the guests here on Fit As A Fiddle.

Here's a bold statement. Dancers, while extremely great at moving their bodies, sometimes don't actually know how to do it optimally. Getting injured on and off the stage is not uncommon for dancers. Oftentimes these aches, pains and sometimes broken or torn tissues are directly a result of improper, overused movements.Our passionate and incredible guest today is Jesse Barnett, a New York City-based dancer, Pilates instructor, and Personal Trainer. He talks about how to prevent injuries in the first place and how cross training is crucial for every performing artist. Jesse busts some myths by highlighting how stretching is not the only important part of training and how repeating the same asymmetrical movements can lead to overuse injuries. Jesse grew up studying dance in his hometown of Yorktown, Virginia, and moved to NYC to attend Marymount Manhattan College where he graduated with a BFA in Dance. After graduating, he completed his Pilates certification through The Kane School, a contemporary Pilates program including movement anatomy, biomechanics, touch techniques, and special populations training. He then completed his personal training certification through the NSCA as a Certified Strength and Conditioning Specialist (CSCS). Jesse has also completed training programs in pre/post natal fitness and TRX Suspension Training and has experience working alongside physical therapists in a post-rehab facility.Connect with him:@jessetbarnett

You might think a strong core is the most important thing when it comes to physical fitness. You might also think that age dooms you to weakness and that there's not much you can do about it. Think again! Our guest today, Irene Donahue, a fitness expert and personal trainer in NYC, teaches us that the whole body needs to work together throughout life to make us feel supported and empowered in our movements. Irene starts off with her personal story of pelvic floor dysfunction, which was unfortunately and unethically brushed off by her obstetrician 15 years ago. Since then she has been able to understand how her own core and pelvic floor functions along with all her other body systems to allow her to live a fulfilling life. She trains others to do the same.Irene is deeply passionate about bridging exercise, athletics and core health. Her experience with pelvic organ prolapse and core issues postpartum led her to a deep dive into core-pelvic health education. This informs her work with clients whom she helps navigate fitness through the profound transitions of pregnancy, postpartum, peri-menopause/menopause and post rehab.Connect with her:www.irenedonahue.cominstagram.com/irenedonahuenyc

Some people think physical therapy is all about getting massages. Others might think it's about doing a few exercises. Still others (SADLY!) think it's about getting a hot pack and ultrasound to their knee. Oof!Although my guest, Dr. Julia Rosenthal, and I are both physical therapists, we are not biased in knowing the truth that physical therapy is one of the only therapeutic professions that addresses physical and mental resilience, mindfulness, capacity building, trauma, pain management, and lasting changes to quality of life without the use of any kind of pill or invasive technique.Dr. Julia Rosenthal is a pelvic floor and orthopedic physical therapist and founder of Empower Physical Therapy in DUMBO, NYC. In our discussion today, we touch on how important it is to show our patients how strong they really are and how moving is safe since everything we do as physical therapists affects the nervous system. Julia helps people build habits, and movement habits promote longevity. She also bridges the gap between strength/fitness and pelvic PT. Julia has extensive clinical experience in treating people with both orthopedic and pelvic conditions in a variety of settings including multiple outpatient physical therapy practices in New York City, backstage on Broadway, and with multiple professional dance companies. She earned her Doctorate of Physical Therapy (DPT) at Columbia University, and went on to complete an orthopedic residency through NYU, where she specialized in Dance Medicine at the Harkness Center for Dance Injuries. Following her residency, she obtained board certification as an Orthopedic Clinical Specialist (OCS) through the American Board of Physical Therapy Specialties and became a certified Pelvic Health Practitioner through the Herman and Wallace Pelvic Rehabilitation Institute. Julia is also an RKC and DSPCC certified kettlebell coach, and a certified pregnancy and postpartum strength coach through Girls Gone Strong. Julia is completing a certification in functional nutrition coaching and plans to launch those services spring 2023. Connect with her:www.empowerpt.nyc@empower_physical_therapy

The ambiguities and the “gray space” of birth and parenthood can often make it difficult for people to process and articulate emotions. But while you would think to enroll your toddler into art class and not yourself, it might be worth it to consider the power of art therapy.Our guest, Sharon Itkoff Nacache ATR-BC LCAT PMH-C, is a Perinatal Mental Health Certified Art Psychotherapist. Sharon chats with us today on what creative resilience means and how art therapy can address reproductive mental health. She touches on how powerful the brain-body connection is and how one might underestimate the use of art initially until they truly experience it themselves. She writes, “whether it's through verbal psychotherapy, an active creative process, or combination of the two, the lens through which we explore concerns is focused on self discovery, healing, and empowerment.”Sharon supports those who identify as caregivers in cultivating creative resilience. Her psychotherapy approach is grounded in principles of cultural humility, humanism, and the healing power of an empathic creative process. She has a special focus on maternal, parental, and reproductive wellness using creative clinical approaches grounded in principles of cultural humility, humanism, and the healing power of an empathic creative process.Connect with her:@cocreatearttherapyCocreatearttherapy.com

The process of preparing for birth, giving birth, and recovering can be described in many ways. Some might say incredible, others might say life changing, and still others might say horrific. But whatever someone's experience is, one thing is for sure. It always helps to know a bit about the process before the day you welcome your bundle of joy.Jen Buice joins us today for a deep and meaningful conversation around all things childbirth. Jen has been supporting families as a childbirth educator, lactation counselor, and birth doula for 15 years in and around New York City. Jen came to this work after the births of her two children, which brought her to an understanding of the essential role of caring support and empowering education before, during, and after childbirth. Today she chats with us on how important it is to know the physiology of birth, what is normal/not as normal, what is medically SUGGESTED versus medical NECESSARY, and all the possible ways that birth can happen. She believes that even if you are planning for a home birth, knowing hospital birth-related information is key, in case you need to go down that route. She emphasizes the importance of partners advocating for the birthing individual and to always make sure the birthing person is a part of the decision-making process. Jen is a Lamaze Certified Childbirth Educator (LCCE) and Evidence Based Birth® Instructor, committed to helping people gain the skills and knowledge they need to feel prepared, confident, and respectfully supported as they bring their babies into the world. She teaches childbirth classes through Evidence Based Birth®, Birth Day Presence, and boober, both virtually and in person.Connect with her:yourpreparedbirth.com@yourpreparedbirth

Pelvic floor dysfunction is present across all age groups and anatomies. Particularly during the pregnancy and postpartum time in a birthing person's life, pelvic issues often don't get the attention they need. And sometimes, too much attention may be given in certain areas!Our guest today is Rachel Parrotta, a pelvic health physical therapist in New York. Today she discusses how we don't talk enough about topics such as prolapse and pain with intercourse after birth. She feels there has been too much fear mongering with Diastasis Recti and it has made people scared to move for years after birth. She promotes evolving clinical care with research and highlighting how PTs can be stuck in archaic ways of treating. Rachel has over a decade of experience supporting men and women with a wide range of pelvic pain conditions, as well as supporting people through all phases of conception, pregnancy, post-partum and menopause. She loves helping pregnant folks understand the changes that occur to their bodies in pregnancy, prepare for birth (in the ways that are in our control) and give context and guidance for postpartum recovery. Rachel earned her Doctorate of Physical Therapy in 2008. Prior to attending graduate school, Rachel worked as a Certified Athletic Trainer with a men's professional hockey team. Her background in athletics gives Rachel a unique perspective in helping clients return to the sports and activities that they love.Connect with her:rachelparrotta.com@rachel.parrotta.dpt

For too long, women's health problems have been a mystery in the medical field. Often they are under-researched or just brushed off as part of the normal female experience. But with the help and expertise of our wonderful guest today, Dr. Andrew Goldstein, we are gaining massive insight and making large strides towards solving many of the issues that affect women's bodies. Dr. Goldstein is the Director of the Centers for Vulvovaginal Disorders and is currently a Clinical Professor at the George Washington University School of Medicine. On the show today, Dr. Goldstein chats with us about the plethora of research and clinical work he has done over the years on vulvar and vaginal pain. He discusses his diagnostic tool, his treatment options, and how a collaborative team approach can help catapult a patient's recovery. Dr. Goldstein is the Past-President of the International Society for the Study of Women's Sexual Health (ISSWSH). He is the founder and President of the Gynecologic Cancers Research Foundation. He has co-authored/co-edited 8 books, is actively involved in research and has published more than 150 peer-reviewed articles, abstracts, and book chapters on female sexual dysfunction, sexual pain disorders, lichen sclerosus, vulvodynia, vulvar vestibulitis syndrome (vestibulodynia), and cervical cancer. He has lectured extensively on the subjects of vulvodynia, vulvar disease, and female sexual dysfunction, and has been interviewed by many media outlets and publications including 20/20, The View, Dr Oz, Good Morning America, Katie, Dr. Drew, The Discovery Channel, BBC, local affiliates of CBS, NBC, ABC, and Fox, New York Times, Washington Post, Allure, Cosmopolitan, Essence, Women's Health, and Prevention.Dr. Goldstein has a strong commitment to global medicine and in 2015-16 spent a year in South America and South-East Asia volunteering, along with his family, with 11 different NGO's providing medical care. He frequently travels to rural China, Cambodia and Peru where he is collaborating with the National Cancer Institute to develop a rapid, high-volume, and low-cost cervical cancer screening protocol. Connect with him:www.vulvodynia.com Buy his latest book:https://www.amazon.com/When-Sex-Hurts-Understanding-Healing-ebook/dp/B09ZB714DQ?ref_=ast_author_mpbResources:https://www.isswsh.org/ 

Being human is more than just running your day-to-days. How can you find joy and meaning in it all? Well, maybe the answer lies in some confusion and… magic! Today we have the opportunity to chat with the renowned Mark Fisher, an international speaker, consultant, and entrepreneur. Mark is the co-founder of Mark Fisher Fitness (MFF), one of the most unusual gyms in the fitness industry. He's also the co-founder of Business for Unicorns, a company that trains gym owners to achieve financial success and personal freedom.Mark has a lively discussion around why his companies are successful and how MFF has transformed people's lives not just from a physiological standpoint, but also in their overall lifestyle and mindset. With a reputation as the fitness home of choice for the Broadway community, Mark and MFF have been featured in Forbes, the NY Times, the NY Post, the Huffington Post, and the Wall St. Journal, among others. MFF has made waves in the fitness industry for its unprecedented success and unique approach to culture. Living their mantra of “Ridiculous Humans, Serious Fitness,” MFF provides progressive fitness protocols in a delivery system of subversive humor, fantastical imagery, and outrageous antics. They also inexplicably talk about unicorns, call their clients Ninjas, and treat fun, community, and personal growth as core values.MFF operates a physical location in midtown Manhattan and an online “virtual” location. MFF was recognized as #312 on the 2015 Inc. 500 fastest growing companies in America, as well as one of Men's Health's "Top 20 Gyms in America." Mark's newest company, Unicorn Wellness, is an investor in an emerging fitness franchise brand Alloy Personal Training. Connect with him:https://www.markfisherhumanbeing.com/https://www.businessforunicorns.com/https://youtube.com/c/markfisherhumanbeing@markfisherhumanbeing

We are busting some myths on pregnancy, postpartum, and fitness here folks! Tune in today to gain exclusive insights into what we really need to focus on moving forward to optimize pregnancy and postpartum recovery. Spoiler alert - it is not recommended that you are inactive during your pregnancy unless medically necessary!Our guest today is the Director of Education for PROnatal Fitness, Carolyn Appel. Carolyn is “the brain” behind the company's innovative Performance-Based Education Programs, leveraging the latest research and evidence-based strategies to teach fitness professionals how to train their clients for pregnancy and the postpartum period like they would train for any other major athletic event. In addition, this Performance-Training approach lies at the heart of all of PROnatal Fitness's consumer programs.With a background in competitive tennis, Carolyn has built a career on her passion for fitness and athletics over her two decades in the fitness industry. She received her master's degree in Motor Learning and Control from Columbia University and continues to spread the message about the importance of the teaching and learning process in client skill development when presenting at national and regional conferences for the NSCA, ACSM, and fitness facilities big and small. As a Certified Strength and Conditioning Specialist (CSCS) through the NSCA, Carolyn spent several years on the faculty of the Equinox Fitness Training Institute and used to consider teaching her number one joy, until having her son, who shot to the top of the rankings in 2015.To learn more about PROnatal Fitness, head to pronatalfitness.com. Explore their programs and services for those who are pregnant or postpartum, or their comprehensive education for health & fitness professionals. For a great FREE resource to get you started, you can download this guide on The 5 Pre & Postnatal Changes You Need to Know.

Do you want to know the secret to long lasting fat loss? No, it's not just dieting. No, it's not just cardio. No, it's not just strength training. It is a combination of the three and strength training tends to need a bit more focus for most people! Our guest today is Sarah Currie, MS RDN CDN, a Registered Dietitian, personal trainer and co-owner of Physical Equilibrium, a gym and Pilates studio with locations in Midtown Manhattan and East Hampton. Sarah chats with us on how to lose weight properly, and permanently. But she dislikes the word weight loss and prefers body composition because sometimes the scale does not accurately reflect progress. She encourages that you truly can change the way you look with a tailored workout and nutrition plan, but this takes time and patience.Sarah has been a trainer for 19 years and a Registered Dietitian for 14 years. Her specialty and passion is helping clients get strong and lean by combining proper strength training and nutrition strategies. Sarah received her B.A. in Business Administration from the University of Puget Sound in Washington State while also competing on the track and field team as a short sprinter. She earned her M.S. in Clinical Nutrition from New York University and completed her Dietetic Internship at St. Luke's-Roosevelt Hospital. Sarah is an avid weightlifter who has one figure competition under her belt and is currently training for a second. Additionally, she has completed more than 10 triathlons, two marathons, and one century ride.Connect with her:www.physeq.com

C-Section? Epidural? Hypnobirthing? Hospital gown? Midwife? Doula? Oh and hopefully the bassinet comes in time… Wait or is it better for the baby to sleep with me?So many thoughts, so many things, so many conversations to be had when it comes to pregnancy and birth! If you are overwhelmed or remember a time when you were, you are certainly not alone. Being a birthing individual in America today can be a lot. Well, maybe it was always a lot. And maybe we are just talking about it more now. Is social media making it better or worse? Maybe we have more choices (rightfully so!) with research on things that “science” didn't specifically support before like the use of breathing techniques and a doula during birth? Today we have a wonderful chat with Ashley Brichter, an educator, speaker, consultant, entrepreneur, and the founder of Birthsmarter, which provides unbiased, inclusive, and award-winning practical wisdom and guidance to the next generation of families. Ashley discusses how we don't need to follow predetermined paths that dictate how our birth goes. Rather, we should understand the physiology of birth along with the current society we live in and choices that the birthing family wishes to make. Despite her experience with hundreds of families as a doula and birth educator – like so many, her first birth did not “go as planned.” Ashley is an advocate for education above all and has a plethora of knowledge when it comes to assisting families navigate through the challenging space of birth and postpartum care.Ashley was born and raised in New York City, though she's temporarily relocated to Salt Lake City, UT and is enjoying the mountains and Red Rocks of The West with her husband and two amazing kids. She is a Certified Fair Play Facilitator, and sits on the board of ProNatal Fitness.Connect with her:Birthsmarter.cominstagram.com/birthsmarter

You belong! Your body and the way you move belongs anywhere you want it to, whether it's at a big gym, a small yoga studio, a group Pilates class, or a bootcamp-style intense training session. If you feel limited with your exercise because of fear of judgment, tune into today's episode with Kirsten Adler. Kirsten is an interdisciplinary movement instructor and the founder of Explore Movement, an integrated yoga, Pilates, & Gyrotonic studio in Portland, Maine. Kirsten talks to us about how she personalized her own movement practice to reduce her aches and pains. She believes in getting into a practice that works for you, not against you. For over 17 years, Kirsten has been helping people improve strength, reduce pain, and increase flexibility. Kirsten's inspiration draws from a professional dance background, personal experience with injuries and pain, studies in somatics, and motherhood. Kirsten also hosts the podcast, Mainely Wellness, where she talks to wellness experts about movement, nutrition, fitness, and health. Connect with her:exploremovement.com @exploremovement

There are different ways of looking at trauma, or the harm you have experienced in your life (physically, mentally, and/or emotionally). Sometimes it can feel like a long and daunting road to overcome this trauma, or various microtraumas, to live a fulfilling life. But what if we could shift our mental framework around trauma to serve us better? Instead of “overcoming” it, we could instead “understand” and “integrate” it. What if we were to step away from the concept of needing to “repair” ourselves, because we are not broken to be fixed in the first place? Our guest today is Haylin Belay, a pleasure-based sexual health educator and trauma-informed bodyworker who teaches people of all ages practical skills for a healthier, more pleasurable life. Haylin uses various methods of pedagogy to help her clients and students with trauma-informed care. She understands that there is NO one-size fits all approach to understanding one's health especially when there is trauma involved. So her work is customized to help each individual achieve their personal goals, whatever that looks like for them. In addition to over a decade of experience in facilitating research-based health education and professional development for clinicians, educators, and activists, Haylin has worked in K-12 schools, sex shops, yoga studios, and everywhere in between. She currently offers workshops, trainings, and one-on-one coaching from an integrated mind-body-spirit perspective. Connect with her:@haylin.co (Instagram) @haylinco (Twitter)www.haylin.co

It's not just about knowing exactly what the diagnosis is, what treatment to provide, or in what dosage. In order to optimize a patient's health, we must go beyond that. Whether you are a medical doctor, physical therapist, acupuncturist, or any other clinician that offers care to patients, there is a deeper level to patient centered care that involves mindset, communication and empathy. By becoming cognizant of this as healthcare practitioners, we can not only serve our patients better, but we can also gain more satisfaction from our work.John Woolf is our guest today, tackling this very interesting conversation. He is a physical therapist and athletic trainer who is currently completing a PhD in Performance Psychology.  His journey from physical medicine into psychology was inspired by a desire to better understand the influence of the patient-provider relationship. He is the CEO of Patient Success Systems, a company that provides training and consulting to improve clinical outcomes through patient connection and engagement. John additionally offers services in executive coaching, working with several business owners who are keeping a lot of plates spinning. Performance psychology is about helping people perform in a healthy and effective way. Connect with him:www.patientsuccesssystems.com

Today we hear the personal journey of a dear friend of mine, John Arthur Greene, an actor, singer and songwriter. John reflects on the impact that the pause during the pandemic's lockdown had on his career and mindset. John walked away from the entertainment industry after 26 years, performing on Broadway for 8 shows a week, and more. He talks about how difficult his career has been on his body, not always in a healthy way. John and I crossed paths during my time intensively treating Broadway performers so we were able to reflect on what health meant to him years ago compared to how he feels about it now. He discusses the type of physical and mental regiment that he endured to maintain excellent physique and mindset and succeed in the industry. For John, times of prayer, meditation, and stillness with God are the most important aspects of his daily practice now. John's notable work:He was most recently seen as Walker Jerome the Blouse Man in the East Coast Premier of A Walk On The Moon at the pre-Broadway house George St. Playhouse. Some of his other credits include: Stand-By for 5 Principle Characters, the Fight Captain & Dance Captain in the revival of Stephan Sondheim's Company (Broadway). U/S Max Van Horn in Tootsie (Broadway), Theo - the lead singer of “No Vacancy” in School of Rock (Broadway); American Idol Season 15 - Farewell Season (FOX), Riff in West Side Story (Broadway); Doctor, U/S Mr. Wormwood in Matilda (Broadway); Robert Mullins in Peter Pan Live (NBC); Luke in Mim (Off-Broadway); Jonathan in Tick Tick Boom… (LA); Action in West Side Story (50th Anniversary European Tour); Jack Kelly in Newsies (Maltz Jupiter); Riff in West Side Story (Boston Pops Symphony); Danny in Grease (NCT - BroadwayWorld.com Award For Best Actor In A Musical) just to name a few. He performs solo's and his solo music all over the world, singing “Oh Holy Night” for ABC 11's 2020 Happy Holiday's Special; “Heavens On Their Minds” for the promotion of NBC's Jesus Christ Superstar Live with the kids from School Of Rock on Broadway, “Gethsemane” for Andrew Lloyd Webber's New York Times Talk and “Jailhouse Rock” for Mike Stoller's 80th Birthday Celebration. His Latest Single “LiNE & THE LETTiNG GO” is out along with “March On!”, “Wild & Free”, “Hold Onto Me”, “Easy”, “Brooklyn”, “Takes Me Back” & his Debut EP “Shadows Of Light” are all now available on iTunes, Spotify, Amazon and YouTube under his own record label JAG Records.The music videos for “LiNE & THE LETTiNG GO”, “March On!”, “Over & Over”, “Wild & Free”,  “Easy” & “Creep” are available on YouTube. John runs a Prayer & Worship Ministry called REViAL SESSiONS which went global in 2017 reaching 18 different countries. After spending 15 years away, John is now back and has accepted the call to serve as the Worship Pastor at New Hope Church in Durham. Connect with him:www.johnarthurgreenemusic.com.

Anxiety and depression are prevalent across cultures and across time. It manifests in unique ways in the 21st century and particularly in America where technology and information is widespread. Our guest today is Allison Beck, a psychotherapist and pregnancy, postpartum and parenthood coach in private practice, specializing in reproductive psychology, parenthood and anxiety and mood disorders across all life stages. We begin our discussion with what anxiety and depression are and the difference between "normal" anxiety and sadness and these terms when used to describe a clinical diagnosis. We cover how adaptive states and moods are a normal part of the human experience but that there is much that can be done when they interfere with our mental and physical health. Allison dives into psychological mindfulness and how acceptance of emotions without judgment has helped her patients improve their wellbeing. She touches on the ideas of toxic productivity, toxic positivity and the pandemic's effects on depression and anxiety in the U.S. Allison presents the idea that it takes a lot of work to live in discomfort (anxious and sad states) and how it's less work to be proactive and tackle these emotions without fear by seeking help.Allison holds certifications in Maternal Mental Health from the Seleni Institute and has advanced training in Perinatal Mental Health with PostPartum Support International. Allison has served as an advisor and written contributor on perinatal mental health for various professional service providers and organizations. She received a BS in Human Development with a dual concentration in Early Childhood and Adolescence from Cornell University and an MSW from NYU. Allison has been supporting individuals and families as a Psychotherapist in NYC agencies, hospitals, and in private practice for over a decade.Connect with her:@_allisonbeckallisonbeck.com

If you've ever felt like you don't belong, that you don't deserve to be where you are or go where you are going, or that you aren't fit to provide the service you are expected to deliver, you're definitely not alone. Star athletes, larger-than-life celebrities, and big business owners experience these feelings and thoughts from time to time. And so do pre-med students!My cousin Trinith Radhakrishnan chats with us today about his experience through high school, college, and medical school application process. Trinith graduated from UCLA in 2021 with a bachelor's in Neuroscience and is the founder of Moorpark-to-UCLA (MC2UCLA). MC2UCLA is a mentorship program that links Moorpark Community College students with UCLA student volunteers. The program operates on a buddy system wherein participants are matched with a mentor to meet their specific needs. Students then meet with mentors weekly for support through the various aspects of their education, from transfer applications to adjusting to university. So far, the program has supported nearly 100 students. Upon transferring from community college, Trinith felt the weight of imposter syndrome. After his first quarter, he realized he was not alone. Nearly every transfer student he knew experienced a dip in academic performance. Surprisingly, many of those same students, including Trinith, thrived in the following quarters. Curious about this phenomenon, he approached the head of the UCLA transfer center and learned that nearly 30% of transfer students each year are at risk of facing academic probation should they have a subsequent quarter of poor performance. He realized that the proper guidance could make the difference between surviving and thriving at UCLA at this crucial moment.Outside of supporting community college students, Trinith is deeply passionate about working with special needs and low-income minority populations. He also enjoy helping fellow pre-meds navigate the medical school application processConnect with him at:www.moorparkcollege.edu/mc2ucla-honors-mentorship

It's true. A bomb sets off, school children get shot, and an innocent man is murdered, and THEN we all rally to fight for justice. But we don't always think of how we can prevent violent actions from happening in the first place, let alone invest time or money to get to the bottom of solving these issues. To commemorate Mahatma Gandhi's birthday this week, Mandar Apte joins us to tackle these tough conversations. Mandar is a former chemical engineer and Shell executive who started off helping businesses maximize their value to help people heal from trauma and promote non-violence in their communities. He chats with us today on his experiences bringing together people who otherwise may never even converse in harmonious ways.  At George Mason School for Conflict Analysis and Resolution, Mandar ran an innovation lab on the Business of Peace encouraging business to play an active role in UN Sustainable Development. Currently, he manages a strategic consultancy Cities4Peace that provides consulting to civic leaders to design solutions to promote peace and social harmony. Mandar is also the Producer/Director of “From India With Love” - a documentary film that showcases the transformational experience of victims of violence from across America during their pilgrimage to India. In 2018, Mandar produced the inaugural World Summit on Countering Violence and Extremism that brought together law enforcement and peace activists from across the world to brainstorm novel solutions to promote peace and compassion.Connect with him at: mandarapte.net/cities4peace/

Everything in the human body is connected in some way. One type of tissue that provides structural integrity to our bodies, that we discuss today, is called “Fascia.” Our guest, Leslie Daley, is an occupational therapist using John Barnes Myofascial Release, a gentle, effective technique which provides consistent results in reducing pain, restoring motion and improving quality of life for her patients. She discusses how manual release work can be subtle and more superficial and how this can sometimes unearth bodily emotions that have been stored in our bodies. She dives into why she provides myofascial release work to her patients and how it can be used for many types of issues including post-surgical care. Leslie believes in not pushing the body, but allowing the body to guide her movements. Leslie has specialized training in women's health to evaluate and treat pelvic conditions, providing individualized treatment, guidance and support. Because the fascia can not be seen with imaging, it is often overlooked by conventional medical treatments. John Barnes Myofascial release reduces chronic or mysterious pain where other modalities have failed. You can read more about Leslie or book a session at www.IntegralMFR.com

Kenna Bouvet is a Licensed Acupuncturist and Co-owner of Earth + Sky Massage and Acupuncture in Long Island City, NY. Kenna joins us to share with us about the integrative work acupuncture can offer from conception to birth for a birthing individual. She explains how nutrition, what you wear, mindset, movement, and energy can affect pregnancy. She encourages patients that she works with to be on board with a comprehensive plan, not just one that involves needles. Kenna touches on the latest evidence that analyzes how her work can be effective for breech babies to turn in the womb. Acupuncture is not just for one type of population, she says. Kenna has worked in pediatric oncology and has seen first-hand how effective it can be to optimize the way someone feels and functions.Kenna received her Masters of Science from Tri-State College of Acupuncture, having trained in three distinct styles of acupuncture: Traditional Chinese, Japanese, and Acupuncture Physical Medicine (trigger point needling). She has done postgraduate studies in Maternal Health Acupuncture, Oncology and Supportive Care for Cancer Patients, and Advanced Facial Acupuncture. Kenna most recently completed the first official certification program in pediatric acupuncture in the US from Jing Shen Pediatrics.  She has apprenticed in Tui Na (Chinese medical massage) and completed an internship in acupressure at NYU Langone Labor and Delivery. Her private practice focuses on women's health, perinatal care, and pediatrics. Kenna is also an acupuncturist and integrative clinician in the Pediatric Oncology Department at Columbia University Irving Medical CenterConnect with her:www.earthskylic.comIG: @earthskylic

After a bit of a break, we resume season 6 on our podcast on Fit As A Fiddle! Today I give you a deep dive into some of the raw conversations I have with my patients regarding expectations from physical therapy, how movement (of some kind) is ALWAYS the answer, why it's important to know the why behind what you are given to do during your course of care, and… “negative space.”Negative space is the time you don't think you have, but it literally pops out of thin air when you start paying attention to it and recognizing it. It exists in all of our lives in some form. By tapping into it we start to create a new identity inadvertently. We start to understand how we CAN take charge of our bodies and become aware in a way we never thought we could. From this, we can then create regiments, schedules, “must-do” lists, and consistency. It can be very difficult to suddenly start to exercise 3 times a week for 45min. But it is too easy to do 10 squats every time you get out of your chair at home. Can't wait to share more on social media on this topic! May you breathe and move with more ease today!Cheers,Sneha

When you don't have the answers from trusted sources, or the answers seem to conflict, you often turn to Dr. Google and social media for advice. But when it comes to pregnancy and postpartum, everyone's journey from conception to menopause is so unique. Instead, we can draw from ancient cultures that often have almost the same advice: trust your intuition and evidence based research (what tends to work!). That's exactly what we do on this show with Dr. Patricia Ladis, PT, CBBA, a licensed physical therapist and author of Wise Woman's Guide to Your Healthiest Pregnancy & Birth. Patricia's mission is to guide patients toward a pain free existence as they seek a lifestyle of optimal health and physical wellbeing. A former professional dancer herself, Patricia has been helping pregnant dancers and athletes get back on stage or sport after pregnancy since 1999. She has worked with the Rockettes, various Broadway shows including Fosse, Lion King and Movin' Out, the American Ballet Theatre and Paul Taylor Dance Company and currently consults with the USTA and WTA. Always an advocate for women's health, Patricia is building a new protocol for women returning to sport after pregnancy (WTA, IOC) and has designed the exercise program for the first-ever postpartum exercise study coming out in 2021 with the Hospital for Special Surgery and the Weill Cornell Medical Center. As an active delegate of the Global Wellness Summit and chair of the First 1000 Days Initiative for the Global Wellness Institute, Ladis has support from wellness centers around the world. As a mother of three, Patricia also understands the demands of everyday life and aims to help her patients achieve a balance in their body. She has had all 3 births (natural vaginal birth without medication, C-section and VBAC). She connects with her perinatal patients to help them have a pain free pregnancy and embrace this time in their life with confidence and happiness. Get her book Wise Woman's Guide to Your Healthiest Pregnancy & Birth! We are happy to have her as a returning guest on the show, so tune into her first episode on Fit As A Fiddle for advice on Pregnancy & Birth!Connect with her:PatriciaLadis.com

Whatever type of parent you are, the world often categorizes you and you are set to behave and see the rest of the world through lenses that have already been created for you. But it doesn't have to be this way. Our guest, Justin Batt, joins us today to talk about the real meaning of parenthood, specifically, fatherhood. Justin is the founder of Daddy Saturday Foundation, a 501(c)(3), and The Fatherhood Institute, LLC. He is a husband, a father of 4, TEDx international speaker, author, and an athlete. On the show, Justin discusses what fatherhood means to him and ways we can optimize our roles in our family units even through the exceptionally busy lives we all lead in society. He shares that he writes obituaries with his wife at the start of every year to reflect on life and their goals. By doing this, they are able to live the present to the fullest. He talks about the importance of children seeing their fathers as human, which means that seeing a parent fail might only strengthen their self worth as they become adults. Justin is on a mission to reignite and restore fatherhood around the world and change the next generation through events, experiences, education and technology that end the cycle of fatherlessness. Justin has created a for-profit and a non-profit to create education and experiences that will impact 10 million fathers in the next 10 years and end fatherlessness. Justin has the pleasure of working with entrepreneurs, business leaders, politicians, celebrities, athletes and other incredible people who desire to build their brand and business with a book.Connect with him:justinbatt.comDaddysaturday.com

With the wonders of technology in healthcare come tremendous improvements in patient outcomes and quality of life. On today's episode, we have two phenomenal guests chatting with us about osseointegration in the field of prosthetics, which helps individuals with limb deformities such as amputations move and function more optimally.Haris Kafedzic is an American Board Certified Prosthetist and Orthotist and Eschen's lead Manhattan Prosthetist and Residency Director. Dr. Robert Rozbruch is an orthopedic surgeon, the Chief of the Limb Lengthening and Complex Reconstruction Service since 2005, and Director of the Limb Salvage and Amputation Reconstruction Center at the Hospital for Special Surgery (HSS). On the show, our guests talk about the role of a prosthetist and an orthopedic surgeon along with the various other practitioners like physical therapists that contribute to a patient's care. They discuss typical patient cases like individuals with leg length discrepancies or limb amputations of all kinds. Currently, the United States' medical system hasn't fully caught up with the advancements in the field of prosthetics, which makes it difficult to refer appropriate patients to the right places. Both Haris and Dr. Rozbruch advocate for building awareness around osseointegration as they celebrate their patients' success stories. Dr. S. Robert Rozbruch, after graduating Magna Cum Laude from the University of Pennsylvania, attended Weill Medical College of Cornell University from which he graduated with honors in research. Residency training in Orthopedic Surgery at HSS was followed by two fellowships. He did specialized training in Trauma as an AO fellow at the University of Bern in Switzerland. Additional training in adult and pediatric limb lengthening followed at the Maryland Center for Limb Lengthening & Reconstruction. He is Professor of Clinical Orthopedic Surgery at Weill Medical College of Cornell University. He is a member of several national medical societies including fellowship in the American Academy of Orthopedic Surgeons, Orthopedic Trauma Association, and The Limb Lengthening & Reconstruction Society (LLRS) of which he was President 2012-2013. He has lectured on his clinical and research works at both national and international meetings and has authored over 150 articles in medical journals and chapters in orthopedic textbooks. He is the editor of 2 major textbooks: Limb Lengthening & Reconstruction Surgery and Limb Lengthening and Reconstruction Surgery Case Atlas.Haris Kafedzic received a Master's degree in Prosthetics and Orthotics from Northwestern University's Feinberg School of Medicine.  While attending Northwestern University, he was part of a small group of students selected to travel to Guatemala and provide orthotic and prosthetic care to underprivileged patients. Haris's personal story has greatly influenced him to focus on prosthetic care.  He started working for Eschen as a dual-discipline resident. Haris has advanced training in many aspects of prosthetic care including myoelectric upper limb prostheses and microprocessor knee and ankle units.  He has worked closely with Dr. Rozbruch the past four and a half years treating upper and lower extremity osseointegration patients.  He is committed to helping every patient achieve their maximum functional potential utilizing the latest technology and technique.  Connect with them at:Eschenpo.comhss.edu/limblengthening.asposseointegrationUSA.com

Tameka Mclean, a former foster youth and Motivational Speaker, joins us today in a heartfelt conversation about how she has built an organization to support individuals to thrive no matter their background or life challenges. Tameka shares her story and tips on how she was capable of sustaining herself while having to endure the weight of a heavy load (trials, tribulations, turmoil, and trauma). Tameka is the author of the book “11 Steps to Self Sufficiency” and the Founder/Executive Director & CEO of Poppy Muse Inc. Poppy Muse, a 501(c)(3) Non-Profit Organization aiding in the stabilization of young women transitioning out of foster care. The organization's work is led by foster care alumni - the founder, board members, and team all have lived experience in the system. Amidst all of life's challenges, Tameka obtained a Degree in Computer Applications Management, and is also an alumna of LIM (Laboratory Institute of Merchandising). 11 Steps to Self-Sufficiency is a book that has a focus on guiding foster care youth and young adults toward an adulthood of self-sufficiency. Connect with Tameka:poppymuse.org11stepstoself.com