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April Newsletter MbM

Welcome to April! Hopefully spring is finally here and we have made it through the never-ending winter. March was gorgeous, but I think the majority of us would agree it's time for winter to move on. Fingers crossed the shoveling and plowing is done for the year.


Here at Medicine by Movement, we focused on the female athlete in the month of March in honor of National Women's History Month. I know athlete throws some people off. But if you are reading this, it means you have either worked with me to rehab an injury, are part of my wellness or exercise groups, or have interest in getting your body moving better. If you are making an attempt to improve the way you move, you are doing better than the majority of our population, and that makes you an athlete in my eyes! If you missed my blog on how perimenopause changed my workouts, or any of my Treatment Tuesday posts for female-specific training, check them out with the links below.



We were also able to offer FREE injury screens at one of my favorite female-owned businesses: The Studio by Emily, as well as had an amazing new female business owner Jessica McGraw speak to my Monthly Wellness Group on nutrition for bone health. While I love to help everyone with their injuries and health, middle-aged and older females are my favorites. Especially that mom that was an athlete or active in the past, but life has gotten in the way. Taking care of children, jobs, households, caring for family members...whatever it is, we tend to take the back seat. My goal is to help you gain some of your old self back, or help evolve into something you are proud of. I realize this looks different for everyone. I don't force something that won't work with your current lifestyle and situation. I meet you where you are and develop something that works for you. Please pass that to someone you know needs it! Or feel free to pass along my last blog: https://www.medicinebymovementwellness.com/post/how-perimenopause-changed-my-workouts


Or any of my Motivational Monday or Treatment Tuesday posts in March, and don't forget to start following me for continued information:



Monthly PT Advice

SIT Training.

What is it, and why is it important during perimenopause?

  • Cardiovascular disease (CVD) is the leading cause of death in US women. More deaths from CVD in women than all forms of cancer combined. Women have 2-4x risk of cardiac event(s) post menopause mainly because estrogen is cardio-protective.

  • We may be accustomed to moderate endurance activity:  walking, biking, running, usually at one steady state speed. In part because women are good at endurance! However, in order to challenge the system we need to add in interval training. 

WHY?

In short: it improves our cardiovascular system, is better at burning fat and helping weight control as we get older.

○ Can actually increase your endurance and double time to fatigue!

○ Improve insulin sensitivity, improves cardiovascular function.

○ SIT can improve body composition, ↑ lean muscle mass, ↓ fat mass, ↓ deep abdominal visceral fat, improve mitochondria numbers (energy cells), improve blood vessel and brain health. Can improve sleep.

○ Though cortisol spikes during SIT, it also promotes other anabolic hormones that counter cortisol to have lower levels at times outside of the exercise.


Most have heard of HIIT, but the difference is you are pushing at a higher effort for a shorter amount of time, and thus need a longer recovery time. Like everything, you would not start with all out SIT training, and would instead slowly increase your intensity as you train, with a goal of eventually getting to this

  • HITT - High Intensity Interval Training

○ 30-80% of effort

○ Rest periods.

○ Effort of 6-8/10

○ Total session may be 30 min 

  • SIT - Sprint Interval Training

○ Short bursts 10-30 seconds.

○ 2-4 min of complete recovery.

○ Truly 10/10 high intensity effort

○ Total session with warm up and cool down may be 20 min. 

● How?

○ Bike, walk up hill, stair climb, run, treadmill pushes, swimming, kettlebell or full body exercises, stair taps, jumping jacks etc.

○ Intensity over volume.

○ 2-3 x / week. Allow recovery.


*This is not meant as medical advice. Always consult your health care provider 1st


What's coming up?

  • FREE shoulder health workshop

    • April 24; 12-1pm at 311 Price st

  • FREE bone health workshop

    • May 15; 12-1pm at 311 Price st

  • Intro to Bone Health Course

    • May 18; 10:30-11:30am at 311 Price st - more info to come

  • Starting Aug, 2026: small group training: Lifting heavy for Osteoporosis - more info to come soon!

  • Starting Aug: possible 2nd Monthly Wellness Group class time opening!

  • Starting Aug: Perimenopause-specific small group training


And...the most exciting news:

Medicine by Movement will be moving and expanding!



Stay tuned for more information about this exciting expansion and move scheduled for mid-summer! I can't say thank you enough to the Sitka Fastpitch Softball Club, Nikki Balovich, and Savanah Plank for sharing their space with me this past year and a half. They have been extremely accommodating in allowing me to grow my business with shared space for free workshops, injury screens, guest speakers, as well as expansion of my group classes, and of course, physical therapy. The good news is, we need more space and available time! I have many new and exciting classes on the horizon, and above all, I need another PT! If you are a current client, you know how difficult it has been to get in. I appreciate everyone's patience, and I am doing my best to squeeze folks in when I can, but it's time to get some more people with the same passion, excitement for movement, and expertise as myself on staff! While I am quite particular about finding the right staff, I would love to chat with ANYONE who shares some of those qualities, or shares my core values and mission:




Lastly, if you have worked with me and feel like I was helpful, please leave a review. This helps other folks find me.

Please leave a review both on google, and on social media:



Don't forget about the Friends and Family referral program! If you refer someone to me who schedules an evaluation, they get 50% off that visit, and you get a FREE one! Please spread the word, and thank you for your support!!!!


Much love and respect,


Alicia, your PT and wellness coach

 
 
 

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