Welcome

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Welcome to Health and Fitness 101, a blog for people who enjoy the Montana lifestyle.
The aim of our blog is to interpret, distill, and then deliver to you the threads that bind physical medicine with applicable health and fitness ideas and principles.
It's all about helping to connect the dots that foster optimal human function and, ultimately, superior performance. Feel better. Perform better.

Missoula Area Events

Kick the Tires of Your Physical Therapist

Know that choosing a physical therapist is first and foremost your choice. So take some time to kick a few tires before simply “going to PT.”

All legally practicing physical therapists in Montana are licensed. That’s great. And there are a lot of quality PTs out there.

Some, however, have gone the extra mile to specialize in areas that may dramatically improve your situation.

At Alpine Physical Therapy, we have specialists in manual therapy, women’s health, spine care, jaw and face pain,vestibular and balance disorders, along with various sports experts in climbing, court sports, soccer, cycling, and running.

Of our 15 physical therapists at Alpine, 11 have doctorates, 4 are board certified through the American Board of Physical Therapy Specialities, and we hold 11 advanced and prestigious national certifications.

More people have kicked the tires of Alpine’s physical therapists and resoundingly say they are glad they did.

Click here to learn more about the advanced specialties of each of Alpine’s expert team.

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Alpine PT Puts the Foundation in Training

New information is constantly being shared among our professional staff during our monthly inservices at Alpine Physical Therapy.

Special thanks to student intern, Josie Sweeney, for her dynamite presentation this month of Jonathan Hoffman’s Foundation Training.


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Super fun. Super effective. These progressions are designed in a way that even beginners can grasp key positions and movements that make up a meaningful progression of Foundation Training. You can do these exercises at home, at the gym, or while traveling.

Josie created and presented handouts based on the work of Jonathan Hoffman, allowing our PTs in all our locations to be able to integrate them as a cool home program for select patients at Alpine.

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For more information on Foundation Training, visit Jonathan’s website by clicking here.

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Alpine Adds the Foundation in Training

New information is constantly being shared among our professional staff during our monthly inservices at Alpine Physical Therapy.

Special thanks to student intern, Josie Sweeney, for her dynamite presentation this month of Jonathan Hoffman’s Foundation Training.


AlpinePT_2

Super fun. Super effective. These progressions are designed in a way that even beginners can grasp key positions and movements that make up a meaningful progression of Foundation Training. You can do these exercises at home, at the gym, or while traveling.

Josie created and presented handouts based on the work of Jonathan Hoffman, allowing our PTs in all our locations to be able to integrate them as a cool home program for select patients at Alpine.

AlpinePT_1

For more information on Foundation Training, visit Jonathan’s website by clicking here.

apt_horizontal-logoNEWCOLOR_72dpi_rgbTM

Alpine PT Puts the Foundation in Training

New information is constantly being shared among our professional staff during our monthly inservices at Alpine Physical Therapy.

Special thanks to student intern, Josie Sweeney, for her dynamite presentation this month of Jonathan Hoffman’s Foundation Training.


AlpinePT_2

Super fun. Super effective. These progressions are designed in a way that even beginners can grasp key positions and movements that make up a meaningful progression of Foundation Training. You can do these exercises at home, at the gym, or while traveling.

Josie created and presented handouts based on the work of Jonathan Hoffman, allowing our PTs in all our locations to be able to integrate them as a cool home program for select patients at Alpine.

AlpinePT_1

For more information on Foundation Training, visit Jonathan’s website by clicking here.

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Fit To Fight Offers Free Exercise Resources to Cancer Patients and Survivors

Missoula has always had an active community. Active is the key word! Exercise can help fight depression, regain strength, and combat fatigue. Exercise is the best medicine. There is no population that understands this more than cancer patients and survivors.

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FIT TO FIGHT is here to help

Medical studies prove that exercise helps minimize the detrimental side-effects of cancer treatment, aiding in the return to a better quality of life. This unique program is based on education, health, and fitness to empower those fighting cancer to understand how to become stronger and maintain strength. FIT TO FIGHT helps cancer survivors re-establish trust in their bodies and return to daily life as productive members of their community.

Program Format

The FIT TO FIGHT program runs three 8-week sessions per year, twice weekly. The format is a small organized group exercise session, with individual tailoring. Each session consists of stretching, breathing & relaxation, resistive strengthening, and endurance training. Each class of the session was developed by a licensed physical therapist and is led by an exercise physiologist.

Who can participate in the program?

FTF is open to cancer patients and survivors of any age, gender, cancer diagnosis, and stage in the treatment process. A medical release is required from their doctor.

How much does it cost?

The program is free of cost to all participants. Donations go directly to the FIT TO FIGHT program and its participants.

Upcoming Sessions

Winter Session Beginning Feb. 24th, 2015

Spring Session Beginning April, 2015

For applications, to donate, or for additional information, visit our website www.FitToFightMT.org by clicking here.

Or contact Emily at 406-750-0943 or by email at:  emily.fittofightmt@gmail.com.

Knowledge is Power Over Pain

People who take steps to learn about their aches and pains tend to improve, faster. Knowledge is power, a huge first step toward healing an orthopedic ailment.

Shoulder pain? It doesn’t always spell a torn tendon and imminent surgery. In fact, most people we see in physical therapy for shoulder pain do quite well with the care of their doctor together with physical therapy treatment.

Learn all you can.

To help, we’ve created a Resource section on our website filled with information on over 200 orthopedic conditions, such as back pain, rotator cuff injuries, carpal tunnel syndrome, and arthritis. Go to Resources and click on “Conditions.”

You can also access our video library of hot topics in PT, orthopedics, health and wellness, and sports performance. In the Resource section, click on Health Information and go to AlpineTV.

Check out AlpinePTmissoula.com under “Resources.”

Get the facts in easy read format with some of the best anatomical artwork available today on the web, making learning about your condition meaningful and easy.

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Open House for Fit to Fight

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When  Thursday, February 5th

Where  Alpine Physical Therapy, Downtown. 150 E. Spruce St. Ste A (In the Peak Health and Wellness Center, Downtown)

Time  5:00 PM to 7:00 PM

Light foods and snacks provided. Please come celebrate and support this program of fitness and education those fighting cancer.

We’d love for you to stop by. Thank you for your support!

For more information and to RSVP, contact Emily at 406-251-2323. Also visit the Fit to Fight website by clicking here.

 

 

Finding Fitness Fulfillment

I want to help you find fitness fulfillment. What better time, just when those New Years’ resolutions have about petered out. Perhaps this encouragement will help kickstart things and get you started . . . or moving in the right direction again.

Are you ready to exercise? Stop. Ask why? Too many people fail. Just keep an eye on the gym parking lot in January and February and compare to March.

Get a plan. Learn what works. If you don’t know, ask.

Answer the question”why?”

Are you after strength? Endurance? Longevity? General health? Weight loss? Or to be able to wrestle with your kids . . . and win!

Here are some key ideas to help you on your path to fitness success.

  • Location — Make it accessible and easy. This could be as simple as your living room. Or it could be a conveniently located fitness facility.
  • Help — Get information online, with the help of a personal trainer, a person skilled in guiding your nutritional needs.
  • Goals — Set ‘em. Consider a comprehensive baseline through your doctor or gym. Or simply look in the mirror as your baseline. Track your goals
  • Team — Get a team around you, perhaps to include a friend or two. Or join a fitness class.
  • Rewards — Do yourself up. Look good! After 4 to 6 weeks, reward yourself by getting some new shoes or a cool outfit.

For more information, visit the Wellness Program page on our clinic website by clicking here.

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Sarah McMillan raises over $900 for FIT TO FIGHT

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The OSCR race fundraiser is in full swing.  So far, Sarah McMillan raised over $900 for FIT TO FIGHTI Sarah is hard at work training for the race. With less than two weeks till the big day, it is time to dig deep and push towards the finish line. Thank you for your generous donations. We are almost halfway to our goal of $2000. Please share Sarah’s story with your friends and family and help us reach our goal! All donations up to $500 will be matched by a private donor!

Training Update 

I’ve been pretty consistently getting out to ski 3 times/week and I do something else three more days/week – stationary bike or hike up Jumbo. To alleviate the boredom of longer sessions on the bike,  I listen to podcasts of This American Life, TED Radio Hour, Radiolab, and Freakonomics. And I regularly do my little home-made routine of squats, lunges, calf-raises, crunches, dips, and a rotating plank.  And from essentially a negative state of fitness, I can say I’m definitely improving.

The beginning of last week, when it started to rain on top of the glorious snow, I got a wee bit depressed and took 3 days off.  But fear is a great motivator (EEEK! I told the whole world I was going to do this, so I absolutely must get off my rear end and keep training!), and I got back into the groove.

The skiing has ranged from outrageously glorious to spectacularly frustrating. I’ve had no kick, so only my poles help me up hills, leaving my legs and skis to drag uselessly behind me. Conversely, I’ve had no glide so that I come to a stop on all but the steepest descents and skiing downhill is nearly more work than skiing uphill.  And yes, thankfully, I’ve had moments when the snow is just right, the air is fresh, my lungs fill easily, and I feel strong and even half graceful.  For about 10 seconds. Then I do something goofy, start wheezing, or skitter around trying not to fall.  I’ve managed to twice log 20+ km skis -including last Sunday, January 11, on what would have been our 7th wedding anniversary.

To mix it up a little, I’m doing a skate clinic this weekend on Saturday before I do my longest ski on Sunday – a 25 km.  I’m still pretty darned slow, but as I’ve said, I’m completing the 28 km ski, not competing in it. I’ll most likely be the last by far – everybody else will be skating and I’ll be chugging along doing classic.  But I’m ok with that.

The support I’ve received has been tremendous and I feel very fortunate to have figured out that this is the perfect way to start the year- it’s getting me fit again (and feeling adventurous), honoring my late husband, Scott, and supporting an organization that helps people thrive through the trauma of cancer.
Ski on!

Please join me in this effort by donating. Simply click the button below and you can donate on a secure site. Donations can also be mailed to 5000 BLUE MOUNTAIN RD. MISSOULA, MT 59804. Please note the “OSCR race” in the “add special instructions to the seller” during your donation, This way we can track progress towards our goal.

You may also donate directly on the FIT TO FIGHT website by clicking here.

Sarah McMillan raises over $900 for FIT TO FIGHT

fit_to_fight_logo_color_small

The OSCR race fundraiser is in full swing.  So far, Sarah McMillan raised over $900 for FIT TO FIGHTI Sarah is hard at work training for the race. With less than two weeks till the big day, it is time to dig deep and push towards the finish line. Thank you for your generous donations. We are almost halfway to our goal of $2000. Please share Sarah’s story with your friends and family and help us reach our goal! All donations up to $500 will be matched by a private donor!

Training Update 

I’ve been pretty consistently getting out to ski 3 times/week and I do something else three more days/week – stationary bike or hike up Jumbo. To alleviate the boredom of longer sessions on the bike,  I listen to podcasts of This American Life, TED Radio Hour, Radiolab, and Freakonomics. And I regularly do my little home-made routine of squats, lunges, calf-raises, crunches, dips, and a rotating plank.  And from essentially a negative state of fitness, I can say I’m definitely improving.

The beginning of last week, when it started to rain on top of the glorious snow, I got a wee bit depressed and took 3 days off.  But fear is a great motivator (EEEK! I told the whole world I was going to do this, so I absolutely must get off my rear end and keep training!), and I got back into the groove.

The skiing has ranged from outrageously glorious to spectacularly frustrating. I’ve had no kick, so only my poles help me up hills, leaving my legs and skis to drag uselessly behind me. Conversely, I’ve had no glide so that I come to a stop on all but the steepest descents and skiing downhill is nearly more work than skiing uphill.  And yes, thankfully, I’ve had moments when the snow is just right, the air is fresh, my lungs fill easily, and I feel strong and even half graceful.  For about 10 seconds. Then I do something goofy, start wheezing, or skitter around trying not to fall.  I’ve managed to twice log 20+ km skis -including last Sunday, January 11, on what would have been our 7th wedding anniversary.

To mix it up a little, I’m doing a skate clinic this weekend on Saturday before I do my longest ski on Sunday – a 25 km.  I’m still pretty darned slow, but as I’ve said, I’m completing the 28 km ski, not competing in it. I’ll most likely be the last by far – everybody else will be skating and I’ll be chugging along doing classic.  But I’m ok with that.

The support I’ve received has been tremendous and I feel very fortunate to have figured out that this is the perfect way to start the year- it’s getting me fit again (and feeling adventurous), honoring my late husband, Scott, and supporting an organization that helps people thrive through the trauma of cancer.
Ski on!

Please join me in this effort by donating. Simply click the button below and you can donate on a secure site. Donations can also be mailed to 5000 BLUE MOUNTAIN RD. MISSOULA, MT 59804. Please note the “OSCR race” in the “add special instructions to the seller” during your donation, This way we can track progress towards our goal.

You may also donate directly on the FIT TO FIGHT website by clicking here.