Are you a female between the ages of 35 and 55? What about a female over the age of 55? If so, or if you know one, read on! Any movement is better than no movement. So, if you haven't been exercising and would like to, just start moving however it feels good to you. But, unfortunately, the way we move at different ages can make a big difference in our health. My advice to females: Kids to late 30s: Do whatever makes you happy! Movement is key. Sports, play, running, you

We experienced a little bit of everything this month. Crisp, cold days, stunning winter nights, bursts of sunshine, fresh snow… and of course, our steady dose of Vitamin R sprinkled throughout. With February being American Heart Month, we placed a strong focus on cardiovascular health. I hope that no matter what the weather brought your way, you found time to move — whether that meant getting outside, heading to the gym, or getting creative at home to elevate your heart rate.

February is American Heart Month.  Did you know that heart disease is the number one cause of death in the US?  Unlike some of the other causes of death, there are lots of ways we can minimize our risk for heart disease.  We will be focusing on movement or the exercise portion of this at Medicine by Movement throughout the month of February.  In particular, finding something that inspires you to increase your heart rate.  But a few other ways you can reduce your risk are: 🥗

2026 started off well here in Sitka. Gracing us with some spectacular weather from sunny days, starry nights, to spectacular Northern Lights shows. I hope everyone was able to sneak outside here and there and take advantage of the cold, crisp fresh air. Unfortunately, it looks like good ol'SE Alaska weather is returning. I actually welcome the rain (in doses). It helps me slow down. In these darker months we are supposed to be resting more. It reminds us of that. BUT,

It’s hard to get through daily life without using your hips. Positioned at the center of the body, the hips play a major role in nearly everything we do—standing, walking, transitioning between positions, and even sitting. They need both mobility  and stability  to function well. When either is limited, everyday movements can quickly become uncomfortable or difficult. Unfortunately, hip pain and movement restrictions are very common. Today, we’re going to focus specifically o

Happy New Year! What a year 2025 has been. Medicine by Movement had over 150 exercise classes held, multiple free workshops, injury-screens, recovery tables at sporting events, and even a few new classes such as the Low Back Pain class and Osteoarthritis course, as well as over 30 members in my Wellness Group. Collaboration with lots of local and traveling health and wellness professionals, and of course, the development of Well Yes, the new wellness business by Susan Char

If you’re anything like me, even just one day out of your routine can throw everything into chaos. Vacations are usually the kind of chaos we welcome, but unfortunately, my exercise routine tends to be the first casualty. The truth is, our bodies need movement even more when we travel, thanks to all the time spent sitting. Long flights, car rides, eating "convenient" food, and getting less-than-ideal sleep—it all takes a toll on our wellness. While this isn’t something most o

Happy Holidays! I hope everyone had a wonderful Thanksgiving! I appreciate all the help and understanding to allow me to take some time off to visit family.  It’s always so nice to see family, especially around the holidays,  but those flights can be brutal on our health and wellness.  That old back or neck injury loves to make an appearance after a few hour flight, and our joints and muscles do not like being in 1 position for that long for sure!  In the month of December, m

Happy Halloween!  I love this time of year.  The cold, crisp mornings. The abrupt change in the season, it keeps me on my toes.  I may not like all the rain and grey that comes with it, but those sunny days in between, and a few blustery days are always welcomed in my life.    With the days getting shorter, it can be harder to get outside — but it’s also that much more important to make time for it. Even a quick 15-minute walk at lunch or sitting under a covered spot with a

September flew by, and we are now in full-blown fall in Sitka.  Without fail, it always sneaks up on me here.  I’m reminded each year, as...

School is back in, and fall is fast approaching.  But, looks like we have been graced with some late summer weather as well!  Hopefully...

Slow pitch softball might seem like a relaxed, low-impact sport, but it actually racks up more injuries than many would expect. While...

How is it already August?  I hope everyone’s summer has been filled with family, friends, adventures, and sun!  Our summer here in Sitka...

If you are like the majority of adults who were not avid swimmers as a child, you are probably a bit reluctant to get in the pool, let...

Summer in Sitka finally arrived in June.  Well, at least on the weekends!  We were graced with a couple gorgeous, and even some-what hot...

The Month of June is devoted to hiking and mountain racing!  National trails day is June 7th.  The perfect day to get out and enjoy our...

May in Sitka had a fall-like resemblance, with a lot of cold, damp weather.  I’m hopeful summer is around the corner though!  With...

I completed my one and only full triathlon back in 2009—so, no, I’m not a triathlon expert. But over the years, I’ve biked and run legs...

April flew by, with lots of new and exciting things happening at Medicine by Movement!  We are wrapping up our 1st six-week Low Back Pain...

March was a busy month for many, including Medicine by Movement! We had a free Low Back Pain workshop, started the 6 week low back pain...