Prescriptive Health's Newsletter     2 016
In This Issue
Anti Rotation
Pain Management
Success Tips
Music & the Brain
Did you know?


At last year's Perform Better conference (2015) they "announced" that the abdominal muscles aren't for flexion of the spine (bending over). The abdominal muscles were now considered anti-rotation muscles. This was an entirely new training philosophy for me, at the time. Based on that information last July I changed my personal training routine and the training in the studio. I do believe we are working the anti-rotation capacity of the abdominal muscles more than the flexion (bending over) of the abdominals. This makes you more prepared for daily life and stronger in more planes of motion.  This year at the conference, the emphasis was the same: your abs are anti-rotation muscles and we need to work rotational movement (transverse plane). 

The reasoning behind this shift in philosophy is the ever increasing incidence of low back pain. As more research is published, the link between your core and low back pain is astounding and definite. Physical therapist, Sahrmann, states, "during most daily activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk...A large percentage of low back problems occur because the abdominal muscles are not maintaining tight control over the rotation between the pelvis and the spine at the L5- S1 level." Basically, we need stronger abdominals to counteract rotational forces - our body turning. This we accomplish by training the transverse plane (rotation).

All training is a progression, like the 30MoE program. There is a reason why week 1 feels "easier" than week 8. We need to establish a base before we challenge your system with complex movements. My goal is for you to understand why we progress movements in the way that we do and why your core is so valuable as an anti-rotation muscle. There is a reason why I don't let you progress to more complex movements if your base movement isn't solid. I would be doing damage rather than challenging you properly. This is also the reason why I will suggest you try something more challenging if I see that your form is solid. I'm watching your form to see when and how I can challenge your movements to boost your performance. The program is aimed to give you the best workout possible and have you work as hard as you can with proper form. 


Having worked for the Dept of Veterans Affairs and having family being cared for by the Veterans Administration (VA), I can tell you that their medical practices are standard. Standard, proven, old medical treatment options. Until now! A few years ago, the US Army started using acupuncture as a modality to treat patients with post traumatic stress disorder (PTSD). This had been added to their standard care. NOW, the VA is using complimentary medicine (acupuncture, yoga, physical therapy) to help pain management. The goal is to increase use of complimentary treatments and reduce opioid use. This is great news! Click HERE to read the full article.


I like to read on different topics. Sometimes I like mindless fiction, while other times I like books on personal growth and leadership. I can learn something from all of them. One of the sites that I read often is I was initially introduced to this site through a network marketing company, but soon realized that the success gurus (Jim Rohn, Zig Ziglar) had a lot to offer (not the network marketing!). has published a top 25 list of successful people who can change your life. According to them, " It's also our most eclectic; the men and women who made the biggest impact on the personal and professional growth of others through books, blogs, podcasts, social media presence, TED Talks and personal appearances over the last 12 months are a widely varied bunch. They include pastors, performers and producers; comics and content curators; first-time authors and those whose best-selling titles would fill a bookshelf; and entrepreneurs, academics and innovators of all stripes."  Click HERE to read life tips from the top 25 successful people!


Most of you know that I can't hear the beat in music, let alone move my body to the beat. I'd be a horrible dancer! That doesn't mean I don't enjoy music, but I definitely enjoy it for reasons other than it's beat or harmony. LOL! Music has a way of tapping into your brain and creating an emotional response. For example, "Mountain Music" by Alabama. When crazy night in college my roommates and I danced on our kitchen table singing to that song! Now when I hear it, I always smile because it reminds me of my roommates! (No, we didn't break the table!). In Australia, they are using music as a means to liven up emotions in people with dementia. The results are astounding and very emotional for the person and their families. Click  HERE to read how individualized music playlists are being used to bring joy to people. 


While living a healthy lifestyle includes health of your spirit, mind, and body - don't forget to play! Wonder & Kind is a tiny studio in the Hudson Valley region of NY. Their mission to create heirloom playthings came from their desire to provide their daughter with high quality, long lasting toys. "We found that simple, classic toys engaged her imagination the most and that began the basis for our line. With experience in the art of soft sculpture and teddy bear making, we set out to use mohair and wool like the bears of long ago. Each animal is triple stitched for durability and complete with safety eyes & joints. They're meant to be loved, kissed, & hugged, but most of all, a part of your family for years to come!" Click HERE  to view shop.


1 pound ground chicken (preferably dark meat)  
2 garlic cloves, very finely minced 
2/3 cup cilantro, finely chopped 
2 shallots, very finely minced 
1 teaspoon very finely minced red chili (or more or less, however hot you like it) 
2 teaspoons fish sauce 
½ teaspoon coarse sea salt 
½ teaspoon freshly ground black pepper 
2 tablespoons neutral oil (like canola, grapeseed, or safflower oil)

  1. Thoroughly mix the chicken with the garlic, cilantro, shallots, red chili, fish sauce, salt, and pepper. Form the mixture into 4 burgers, each about ¾ inch thick.
  2. Heat a grill or grill pan over medium heat. Rub each burger on both sides with a bit of the safflower oil and grill for about 8 minutes on the first side and another 5 minutes on the second, or until nicely marked and firm to the touch.
  • Every winter, at least one septillion (that's 1 followed by 24 zeros) snow crystals fall from the sky.
  • The reason the taste of artificial banana flavouring and artificial banana flavoured products doesn't taste like bananas is because it is based on a type of banana that was wiped out by a plague in the 1950's.
  • The average snowflake falls at about 3 mph.
  • One inch of snow will produce just less than 1/10 of an inch of water when melted. Ten inches of snow will melt down to only 1 inch of water.
  • All snowflakes have 6 sides.
  • Viagra, when dissolved in water, can make cut-flowers stay erect for up to a week longer than they usually would. Try it!
  • Spiked and studded dog-collars derive from the days of the Ancient Greeks, who would give their sheep-dogs sharply spiked collars to protect their necks from wolves whilst they watched over a Sheppard's flock at night.
  • Artist Salvador Dali would often get out of paying for drinks and meals by drawing on the cheques, making them priceless works of art and therefore un-cashable.
Thank you!
Thank you for continuing to support me and Prescriptive Health.  It means alot to me that health and wellness are valued and strived for.  I try to live every day with the values and habits that I instill in my practice.  Thank you for sharing in my quest for a healthy lifestyle.
Tanya Miszko Kefer, Ed.D., L.Ac., CSCS
(845) 659-6133

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