JULY MbM Newsletter

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 weekends.  I don’t know about you, but mine were filled with climbing mountains, hiking, paddle boarding, and a little digging in the garden.  Whatever yours looked like, I hope it took you outside.  We focused on hiking and mountain racing in the month of June.  Feel free to check out my blog in June, as well as all my social media content regarding tips and tricks for this, as well as just the benefit of being outside!  For the month of July, in honor of the upcoming open water swim in August, we will be focusing on swimming.  Stay tuned for a blog on the benefits of being in the water, as well as weekly motivational Mondays and Treatment Tuesday advice geared towards this. Outside of that theme, we have a couple exciting events coming up, including the 1st of many collaborative talks with Susan Chartier, local acupuncturist in town.  Our 1st talk will be FREE, focusing on morning routines and how this can change your life!

See below for more information.  

Monthly PT Advice:

A single leg RDL is a wonderful exercise to target the posterior chain (hamstrings, glutes, calves), the core, as well as your balance. Which makes this a no-brainer when training for climbing mountains. A few key pointers:

*Hinge at the hips and shift weight backwards as you hinge forward

*Check in and make sure the leg you are extending doesn't rotate upwards - your hips should be level

*You can bend the stance knee as much as you would like, or keep it straight, just don't lock it out

*The weight can go in either hand or in front of the leg with both hands depending on if you'd like to target the medial, lateral, or mid portion of the hamstrings 

https://www.instagram.com/medicinebymovementwellness?igsh=ODJvaTNieHk4Z200

We love Guest Speakers and Collaboration!

We were lucky enough to have Lexi Hackett come talk to our Monthly Wellness Group about nutrition in June.  She is a wealth of knowledge, and we were lucky to have her! We have been lucky enough to have guest speakers for the Monthly Wellness Group ranging from pelvic health PT and visceral manipulation, to breath work facilitators, to modified Zumba, and back to nutrition.  

A reminder, with the monthly wellness group membership, you get the following:

*3x/week exercise classes led by a skilled PT giving modifications and keeping you safe

*Access to online journaling for food and exercise tracking

*A monthly guest speaker or injury prevention workshop

*1 free movement screen intake to better establish specific goals for you, as well as provide appropriate modifications during classes

*25% off my PT services

*And most importantly, a fun, welcoming group that helps to hold you accountable!

Come to any Monday or Wed class for FREE to see if this group is right for you. 

We meet from 12-1pm at 311 Price street.  I hope to see you there!

Exciting news to be released the end of the month!

I have been working hard for the past 6 months with Susan Chartier, local acupuncturist in Sitka on some collaborative efforts.  We will be hosting a series of talks and workshops this fall that will blend both Eastern and Western medicine, and offer a true holistic approach to your health.  We will be kicking this off with a FREE talk on Sat, July 26th and intend to announce some exciting news then as well.  Stay tuned, and mark your calendars for “Morning Mojo: Kickstart Your Day the Healthy Way” talk with Susan Chartier at the Science Center classroom at 10am.

The next 6 week Low Back Pain class and Osteoarthritis

classes are open for enrollment!

We had a great turn out for the 1st round of classes, with a wait list, so I have opened registration for round 2!  See what some of my clients had to say about the classes:

“I learned a lot about targeted exercises to optimize joint function and stability, using correct form and body alignment for those exercises and appreciated the individual feedback during the 6 sessions.

The access to the printed materials and videos has been particularly helpful as well, really reinforcing the learning experience for me.”

“I had really struggled with what to focus on to help my knee pain, and Alicia not only gave us lots of options to start with, and progress to, but corrected my form, and gave us lots of modifications to make it pain-free.  I didn’t know I could actually squat!  I walked out of the the 6 week class with a clear idea of what to focus on, as well as some good goals for the near future.  I would recommend this to anyone struggling with knee osteoarthritis, or really any knee pain!”

“The low back pain class was exactly what I needed to motivate me to take charge of my back pain.  I learned quite a few new exercises and tips to help me the next time my back goes out, but more importantly, it got me on a regular routine of exercise for my back and held me accountable to stay with it.  Thank you, Alicia!”

Deal of the Month

Friends and Family Referral

*This is something I honor at all times, but wanted to high light it this month.  

If you refer someone that schedules an appointment, they get 50%, and you get A FREE VISIT!  They either need to use this link to schedule, or make sure they tell me at time of visit if they would like to use this. 

Link: https://l.bttr.to/ODu3I

Thank you for your support, Sitka!  If you have an idea or desire for a class, workshop, or service, please reach out.  And if you’d like to collaborate, please reach out as well!  

Much respect for anyone reading this and trying to make changes to your health and wellness. 

I see you, and I’m here to help in whatever way I can!  

Thank you, 

Alicia, your PT and wellness coach