November MbM Newsletter

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 warm drink or a good book can do wonders. A little fresh air and daylight can make a big difference this time of year! 

If you’re feeling the effects of the darker months, here are a few simple ways to help combat Seasonal Affective Disorder (SAD): 

✨ Move your body! 

Exercise is a powerful mood booster. Whether you’re into one-on-one sessions, group classes, or remote coaching — I’ve got you covered. Reach out if you’re interested! 

💡 Try a happy light. 

It might feel like a hassle, but 15–20 minutes a day in front of a light therapy lamp can really help. Just make sure you’re close enough for it to do its job! 

🤝 Stay social. 

Schedule dinner with a friend, say yes to that community event, or go cheer on a friend’s kid at a game. It can be tough to get motivated when it’s dark out, but connection makes a huge difference. 

😂 Don’t forget to laugh! 

I just shared a “Motivational Monday” post about this on Instagram — because laughter truly is medicine. Life gets busy, and it’s easy to get serious, but taking time to laugh (watch a funny movie, read something silly, spend time with friends) boosts endorphins and lightens your mood. We all need a little extra of that heading into the darker season! 

Check out my post here for a quick reminder to find joy in the everyday: 

👉 www.instagram.com/medicinebymovementwellness/ 

October was National Physical Therapy month.  In honor of that, I had multiple contests going on.  Our Monthly Wellness Group had a calendar contest with daily exercises, as well as weekly habit-changes.  Everyone did wonderful with this, and our lucky winner of 1 free month of class was  

I had a weekly give-away through Instagram, with free dry needle sessions, merch, PT evaluations, and even a Firefly Recovery Device.  Congrats to all of those lucky winners!   

  -Treatment advice: You can find this on my Instagram site, my youtube site, or reach out for more in depth training for it.  

Buns of Steal 

This is a great exercise to target both the glutes and the core. Keep in mind, starting with an exercise such as the bird dog, or having a good understanding on stabilizing your core prior to performing this is essential. 

I love this one as it targets all the rotators and extensors of the hip. If you do it correctly, it will burn! Make sure to keep your core engaged and don't let your low back arch to try and achieve more motion. Most people cheat with not keeping the knee bent enough during the donkey kick (bend it even more than what you think you should), as well as try to get more motion and end up arching the back. Good luck 

Instagram:  http://www.instagram.com/medicinebymovementwellness/

Youtube: https://youtu.be/s-Qgxuz2zvc 

6 week classes to be released as Online! 

I’ve hosted several 6-week classes focused on low back pain and osteoarthritis (OA) of the knee and hip — and they’ve been a great success! These classes are designed to educate and empower you to not only manage your symptoms but also help prevent future issues. 

Each class is primarily exercise-based, but you’ll also receive optional weekly “homework” that covers key topics like activity modification, nutritional awareness, ergonomics, and understanding the limitations these injuries can create. 

The in-person sessions have been well-attended, but many people have asked for more flexible scheduling options. So — I’m excited to announce that I’ll soon be offering on-demand versions of both classes! 🎉 

For a discounted price of $150, you’ll get full access to all the same great content, which you can go through on your own time and at your own pace. Plus, I’ll host monthly Q&A sessions for each course, and once you’re registered, you can message me anytime with questions or for clarification. 

If you (or someone you know) struggle with low back pain or knee or hip OA, this could be a fantastic, affordable way to take control of your health and feel better in your body. 

👉 Keep an eye out for the release date at the end of November! 

Upcoming Events:  

*Nov 13: Well Yes collaborative talk on “Fatigue” 

*Mid - late Nov: Low Back Pain Class available online  

*Mid - late Nov: OA class available online 

Well Yes

I am so excited about this new business!  I announced this collaboration in the last news letter, but wanted to continue to keep you all up to date.  Susan Chartier of Eastern Channel Acupuncture and I have come together to offer a more holistic approach to health.  Medicine by Movement is remaining the same.  This is just a new collaborative business starting with community outreach such as educational talks, classes, workshops, and wellness options.  We have big dreams and have been working very hard on what the future of this business looks like, and we will keep you all posted as it evolves.  Our next FREE talk open to the public will be Nov 13th from 6-7pm at the Hames Center on Fighting Fatigue.  Please either use this link, or use the QR code below to sign up for our mail list to stay informed on upcoming classes, talks, and any exciting news as it develops: https://l.bttr.to/CXRhm  

Congratulations to Sheri October’s Wellness Group MVP!  

We have about 25 active Wellness Group members who attend class 3x/week to improve their health. Every month, I chose someone who goes above and beyond. It may be working extra hard during the strengthening class, it may mean showing up consistently despite "life," but usually its because they are introducing other aspects of health and wellness into their life. Sheri has not only been showing up to class, but taking advantage of the journaling options, putting in extra time and effort outside of class, as well as taking advantage of all the contests and extra work. Congrats!

As a monthly wellness member, you have free access to online journaling for both food and exercise and the ability for me to help coach, you can attend my monthly workshops or hear from our guest speakers, or, take advantage of 25% off my PT services and address some of those specific injuries or compensation patterns.   

 If this sounds interesting to you...come check it out! Anyone can attend a FREE class on Mondays or Wednesdays (must be a member for Friday) from 12-1pm at 311 Price St! I offer modifications, so all ages and skill levels are welcome! It’s the perfect little boost of motivation and fun heading into the winter season here in Sitka!  

  Deal of the month - Black Friday Blowout Sale 

 Starting Friday, Nov 28th, I will be offering 25% off all packages!  Yes, 25% off.  You can buy as many packages as you’d like to be used by yourself, be given as a gift, or shared between family members, but only a limited amount are available.  Packages need to be used within 1 year.  Give the gift of health and wellness!  These can be used for traditional PT services, but also for preventative care, performance-based care, or whatever you need.  Reach out for more info! 

6 visit package: 2 payments of $600 ($1200 total) ->  2 payments of $450 ($900 total) 

10 visit package: 3 payments of $633 ($1900 total) -> 3 payments of $475 ($1425 total) 

20 visit package: 4 payments of $925 ($3700) -> 4 payments of $694 ($2775 total) 

*This sale will go live on 11/28, and will discontinue after 30 packages are sold, so don’t forget to get online that Friday, or as a valued member, I will be offering this to you starting today (message me to get on the list)! 

Thanks everyone!  Happy Halloween, 

Alicia, your PT and Wellness Coach