Kit, Piper, and Devon after getting “color bombed” during Color Me Rad!

With Spring finally underway and the weather mostly behaving, it is officially 5K season. I am not a big runner, at least outside, but I love to walk and I love to be outside. Before I had my first daughter, I did all kinds of walks. March of Dimes, Autism Awareness, Avon Walk, you name it, I’ve done it. I’ve done March of Dimes while pregnant, and I trained for the Avon Walk 40 miler while pushing her in a stroller. Last year, I did a few 5ks while pregnant and wearing my older daughter, but until yesterday, I had never done one with both of them, much less where they throw things at you!
I went to high school in Richmond, and lived there off and on until I moved to New York City with my now-husband. We lived back in for a few months during a military move almost two years ago, and I got involved with the natural parenting community and started a babywearing group. As a group and as friends outside of the group, we’ve done several walks together, so when we saw “Color Me Rad” was coming to Richmond, we decided to go for it. My oldest daughter is almost three and my younger daughter turned 9 months the day of the race, and one of the families we walked with has a daughter a few months younger than my oldest, and they’re buddies, and then another daughter who turned 1 a few days before the race. The other mom and I wore our younger daughters on our backs in wraps, and put the other two in wagon and she, her husband and I took turns pulling them through the course while they alternated spraying us with liquid color or throwing colored cornstarch at us.
My girls enjoyed “Color Me Rad” a lot more than I expected, which is good, because I think we’re going to do something similar in the fall, and will be doing a lot of walking this summer both stateside and on our vacation in Europe. I love that we are able to do these kinds of things together, because I know that if we make it a family affair to stay healthy and be involved in community events, then my girls will be more inclined to do them when they get older. My toddler loves to go for walks in our neighborhood, and my infant is always happy to be on my back, and I hope we can continue to make exercise a fun family activity. What do you do as a family to encourage staying healthy?

Kit is one of the offsite Core Wellness staff members- she runs most of the social media, keeps up with the website, and helps with internet presence.

Jenna holds her Doctor of Physical Therapy degree from The George Washington University and her Masters degree in Physiology and Complementary and Alternative Medicine from Georgetown.
She utilizes hands-on manual therapy techniques including Maitland Australian Manual Therapy, muscle energy techniques, and myofascial release, as well as a blend of yoga, Pilates, and functional exercise to treat her clients. Most recently, she has begun implementing the Functional Movement Screen, a tool used by the NFL and MLB, to screen clients who are participating in sports and develop programs to prevent injury caused by muscle imbalances and asymmetry.
Jenna has over 12 yeas of experience as a Pilates instructor certified through BASI Pilates, a Yoga Instructor certified through Integrative Yoga Therapy, and a Personal Trainer certified though the American Council on Exercise. She has also been the Mind Body Director of a Baltimore-based Wellness Spa and has been working with private clients of all ages and abilities since 2001.
As a former athlete and performing artist, Jenna has seen the benefits of Physical Therapy in her own life and believes in empowering her clients to be their best and most active self.
Jenna has special interests in orthopedics, performing arts medicine, and pre/post natal women’s health. To contact Jenna directly to book Physical Therapy, Pilates, or Wellness appointments please email jenna@corewellness.net

That achy neck. Those tense shoulders A dull, but steady pain in your lower back. We’ve all experienced these nagging pains. Stress, inadequate sleep, poor nutrition, lack of exercise, even poor posture are often behind simple aches and pains. Over time our musculoskeletal system may become weak and strained, leading to inflammation, pain and discomfort. This increased pain and stress can negatively impact other parts of the body and may eventually require surgical interventions, such as joint replacement or muscle repairs.
Aside from being a nuisance, managing pain is also expensive. According to a 2011 report from the Institute of Medicine, pain costs society over $500 billion annually in the United States.
Pain is our body telling us something isn’t quite right. Consider these tips for dealing with a nagging pain and, even better, preventing one in the first place:
Sit up: Your mother always told you no slouching… now you know why. The effects of poor posture are most often felt in the back and neck as their ligaments and connective tissues tighten due to inactivity or prolonged sitting. Consider setting an hourly timer as a reminder to sit up and avoid sinking into your desk. Or use this opportunity to get up and move for a few minutes.
MOVE: Regular movement, especially walking, helps your body maintain ample strength, stability, and flexibility. Shoot for 30 minutes over the course of the day, minimum. Diversifying your fitness and activity routine is the best way to ensure you make gains critical to your body’s optimal mechanics. Try a combination of interval exercises and strength-training workouts to maintain your body’s lean muscle mass, giving your body support.
Stretching: Stretch major muscle groups after exercise or while warming up. Try something simple, such as a door-way chest stretch, opening the chest and releasing the neck. Hamstrings, running up the back of your thigh, also commonly contribute to pain. To stretch, stand with support, place one heel upon a chair or step; lean forward, keeping your face and chest lifted and back straight. Hold for 20-30 seconds and repeat twice on each side.
Eating right: A healthy diet provides your body with micro- and macronutrients needed to heal tissues and optimize body function. Those experiencing pain might consider reducing grains, dairy, sugar, legumes, and alcohol. Additionally, water aids inflammation reduction and decreases muscle tension. Staying hydrated is important to pain management.
When might a nagging pain require professional attention? Ask yourself: Has it worsened over time? Has it impacted sleep or other daily activities? If so, consult a healthcare professional, such as a physical therapist, who can determine the cause of your pain, initiate hands-on techniques to relieve the discomfort, and prescribe exercises to improve body alignment and prevent a reoccurrence.
Pain is your body telling you something isn’t quite right. Listen to the message and respond to it. And remember: prevention is key. A pain-free life means more time doing what you love with those you love.
Elizabeth Polis, P.T. is the owner and founder of Core Wellness & Physical Therapy in Alexandria, VA. She is experienced in treating a vast range of orthopedic conditions, specializing in the prevention and rehabilitation of acute and chronic spinal and musculoskeletal conditions. Her treatments integrate a range of manual techniques, including Craniosacral Technique, Muscle Energy Technique, Myofascial Release, joint manipulation, Strain Counter-Strain, and others.

Mindful Mama Series Presents:

Stress, Health, & Mindfulness- The effects of stress on health and mindfulness medication as stress relief

9:30-10:30am 

Beltway Babywearers Meeting

Learn why babywearing is beneficial for mother and child, sample a variety of carriers, and spend part of your Saturday sharing experiences with other mothers. Check out their blog.

Meeting from 11-1 pm

Complimentary Open House and Wellness Clinic

Saturday, September 29, 11am-2pm

2212 Mt. Vernon Ave, Alexandria, VA

October is National Physical Therapy Month!  Help us celebrate with a free open house and learn how physical therapy and other wellness habits can help you decrease pain, improve mobility, and maintain a healthy lifestyle.

Our staff will provide tips to help you maximize your wellness goals in the areas of physical activity,

nutrition and stress management, and will discuss:

 Tangible ways to stay physically active throughout your busy schedule;

How to ensure injury prevention to avoid therapy down the road;

How stretching, flexibility and balance play a role;

How much time you should devote to physical activity; 

Some must-dos to maximize your fitness routine; 

How you can more efficiently manage daily stressors;

Some simple, but helpful, diet and exercise habits for optimal wellness. 

Our month-long “Move Forward” series will continue throughout October with special events dedicated to moms, athletes, those 50+ and more!

For more information, please contact 571-403-CORE (2673).

We hope to see you Saturday, September 29!

Light refreshments will be served.

5 Pack 65/session 325

10 Pack 60/Session 600

Duets: 2 People at a time combination Reformer, ARC, Spinal Corrector and Chair 45/person

Circuit Apparatus Pilates: 3 Participants at a time 30/person

SPECIAL ENDS AUGUST 31, 2012. Call us with questions 571-403-2673

Saturday’s 9:30-10:30am

June 23: “Whoa Baby – I’m Stressed!”: For Moms-to-be and current Mamas

June 30: “Keep it Movin”: Stress and the Benefits of Exercise

July  7: “You Are What You Eat”: Stress, Health, and Nutrition

July 14: “Workin’ 9 to 5″: Stress, Work-Life Balance and Time Management

 -Understand the physiology of stress and the “flight or fight” response 

- Explore causes of stress, reactions to stress and health effects of stress  

- Learn the benefits of stress reduction and the “relaxation response”

- Review highlights of current scientific literature on: prenatal stress, stress in children, different types of exercise and stress, nutrition and stress, effects of stress on health and how stress can create a loss in work productivity

- Identify coping strategies, time management skills, and quick stress reducers

- Become acquainted  with the short-term and long-term affects of stress on health, immunity and links to specific diseases

-Take home a few simple recipes and learn how to shop your local grocery store, organic market or farmer’s market and some tips on how to make healthy choices when dining out

- Experience relaxation and mind-body techniques (e.g. light stretching, simple poses) to alleviate stress  

- Learn long-term stress reduction techniques, relaxation techniques and ways to adopt a healthy lifestyle in both work and personal areas of your life

*Format of classes will be half lecture and half experiential

Space is limited. Please call 571-403-2673 to reserve your space or CLICK HERE