October MbM Newsletter

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 my lilies wait to make an appearance until mid-Sep, and then quickly fade away…just like our sunlight!  That said, this time of year can be really difficult for a lot of people.  We not only loose daylight, but the “quality” of outdoor weather can be questionable.  While Seasonal Affective Disorder does not haunt all of us, it’s something to be aware of for friends and family. 

It’s even more important than ever to try and get outside, as well as get moving!  If you or a friend or family member needs some assistance with this, reach out!  I offer lots of options that can be helpful ranging from group exercise classes, remote coaching, in person coaching, and tailored exercise programs that will work specifically for you!  The beauty of being out of network, is I am happy to come up with a plan to help in whatever way YOU need.

October is National Physical Therapy Month!  

In honor of this, I am doing multiple contests and giveaways!  I have a contest through my Monthly Wellness Group to win a FREE month.  While you don’t qualify to win if you are not part of the group, you can still participate in the challenge if you are looking for some inspiration.  Remember, we are much more likely to form new/better habits by making small changes along the way, rather than going all out.  This calendar helps establish some of those small changes.  Use it as it is, or feel free to adjust to what works for you!  See below:

I am doing a weekly give-away on my Instagram site!  This is a great way to score some free services, as well as some great recovery tools such as a Firefly Recovery band, yoga mats, sweatshirts and more.  I want to give back to my community, but also want to spread the word on not only the benefits of Physical Therapy, but also my business.  Being a small business, marketing is extremely expensive and difficult to reach new people.  Social Media is one of the most effective ways to do this.  Unfortunately, someone stole my identity on Facebook and they have not let me return.  I lost all my content and followers there, so I am trying my best to build up my Instagram followers. Even if you don’t regularly go on Instagram, this is a great way to not only win some free stuff, but find out what we are up to at MbM, stay up to date with free workshops and classes, as well as get FREE injury and exercise advice weekly.  Please take a minute and click on this link to start following Medicine by Movement: www.instagram.com/medicinebymovementwellness/

And make sure to scroll down to Wed the 1st post and “like” it and mention someone’s name in the comments to be entered into the drawing!

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

Push up progression advice

Most of us know how to perform a push-up.  The goal is to keep your body straight, bend the elbows and drop your weight down towards the floor, push through the arms and return back to the starting position.  BUT, unfortunately, a lot of us learned this with our arms out wide, in a “T” position.  While there are benefits of this such as recruiting more pec muscle, as well as certain modifications for injuries, the majority of us would benefit from performing the push-up with the arms tucked in closer to our body.  This is better for the shoulders, engages our core and Tricep a bit more, and more functional as you start to progress to harder exercises.  If you are unsure about push-ups, or have performed them in the “T” position, check out my video on how to work into the “proper” push-up:

Instagram:  https://www.instagram.com/p/DPO9xI7DjY_/

Youtube: https://youtube.com/shorts/j-Om9KRFV14

-Knee and Hip Osteoarthritis (OA) Class!!!

I will be holding a FREE workshop on knee and hip OA: Fri, Oct 10th from 12-1pm. Come in person, via zoom, or watch the recording at a later time. We will discuss some general knowledge about OA, but the focus will be on activity modification, and safe and effective exercises for anyone with OA or knee or hip pain. This is a free workshop, but space is limited, so please sign up prior via the QR code, or this link: https://l.bttr.to/PMr8M 

If you are ready to get serious about addressing your knee or hip pain, check out my 6 week group OA class!  This will start Tue, Oct 14th and continue every Tue for 6 weeks. Come in person from 12-1pm, via zoom, or watch the recording later at your convenience. 

You will learn some basics regarding osteoarthritis of the hip and knee, with activity modification ideas, nutritional guidance, but the majority of the class will be exercise-based. Learn how to safely build muscle and decrease pain with movement. 

Sign up via the QR code attached or this link: https://l.bttr.to/OOno1

Upcoming Events:

*Oct 4: The Studio by Emily Grand opening at Lakeside: MbM will have free giveaways there!

*Oct 10: Free OA workshop

*Oct 14: Start of OA class

*Nov 5: Low Back Pain Class available online

*Early Nov: Well Yes collaborative talk on “Fatigue” (official date TBA)

Medicine by Movement is HIRING!  

Do you know a PT or Athletic Trainer who is passionate about their profession, but also interested in preventative care?  I am currently looking to hire a PT starting about 20 hours/week with a mix of patient care, as well as group classes.  There is the potential to grow this to a full time position if desired.  

Athletic Trainer?  I am looking to expand both my group classes, as well as injury-prevention classes and would love to work with someone who has similar goals!  Feel free to pass along my website info, or have them reach out directly to me to chat: 907-623-8708 or medicine.by.movement@outlook.com

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 in early Nov on 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 September's Wellness Group MVP, Megan!

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. 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. Megan did it all. Congrats!

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

As many of you know, I’m deeply committed to proactive health care here at Medicine by Movement. It’s far easier—and more effective—to address compensation patterns or the early signs of injury before they develop into something more serious that could sideline you from the activities you love.

Typically, my membership option is reserved for clients who have completed a full physical therapy plan of care. However, for the month of October, I’m opening it up to anyone who’s ready to take a proactive approach to their health and performance.

You can choose between one or two visits per month, and the membership rate offers a significant discount from my standard session pricing. A minimum three-month commitment is required.

Most members use this option for “fine tuning,” performance optimization, or ongoing injury prevention. These visits allow me to keep a close eye on how your body is moving and catch any early signs of compensation before they become a problem.

Sessions often include a mix of manual therapy, dry needling, and movement-based work—but they’re always customized to your specific goals and needs.

If you’ve been thinking about making your health a priority before issues arise, this is a great opportunity to get started.

  Go to my website under “plans and pricing” and choose one of the membership options, or reach out for more info!

Thanks everyone!  Hope to see you at one of the events!

Alicia, your PT and wellness coach