MONTGOMERY PARK MESSENGER

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1 Volume 8, Issue 1, Winter 2014 MONTGOMERY PARK MESSENGER Tenant Talk Spotlight: Sun s Market Mark Your Calendars Alarms and Procedures Holiday 2013 Bill Naito Co. Has Moved!

Answers: 1 Marmota monax, 2. 12-15 pounds, 3. Dens or burrows, 4.October to March, 5. 6-8 years Montgomery Park Messenger Page 2 In This Issue Trivia.. 2 Mark Your Calendars..3 Bill Naito Co.

On the site you can: Learn about emergency procedures and building amenities View the latest issue of the Montgomery Park Messenger Submit maintenance service requests www.montgomeryparkbuilding.

com Laura Natale Assistant Property Manager lnatale@billnaito.com Melissa Joye Facilities & Events Coordinator mjoye@billnaito.com TRIVIA Groundhog Day was Sunday, February 2nd, 2014.

2 Answers: 1 Marmota monax, pounds, 3. Dens or burrows, 4.October to March, years Montgomery Park Messenger Page 2 In This Issue Trivia.. 2 Mark Your Calendars..3 Bill Naito Co. Has Moved 4 Holiday Tenant Talk..6 Tenant Spotlight: Sun s Market.8 Tenant Tip: Fire Alarm Procedure..9 Check out our Montgomery Park Electronic Tenant Handbook! On the site you can: Learn about emergency procedures and building amenities View the latest issue of the Montgomery Park Messenger Submit maintenance service requests MONTGOMERY PARK Melanie Cole Property Manager mcole@billnaito.com Bill Naito Company Building Management (503) Tim Hendricks Facilities Director thendricks@billnaito.com Laura Natale Assistant Property Manager lnatale@billnaito.com Melissa Joye Facilities & Events Coordinator mjoye@billnaito.com TRIVIA Groundhog Day was Sunday, February 2nd, According to Groundhog Phil, there are six more weeks of winter. Test your knowledge of other Groundhog Day fun facts below. 1. What is the scientific name for a groundhog? 2. What is the average weight of a groundhog? 3. What is the name of the underground place where groundhogs live? 4. What months do groundhogs typically hibernate? 5. What is the average life span of a groundhog?

Montgomery Park Messenger Page 3 Mark Your Calendars Book Fair February 17th & February 18th

each student to do at his/her own pace and ability.

3 Montgomery Park Messenger Page 3 Mark Your Calendars Book Fair February 17th & February 18th Atrium Stage Testimonial: I started yoga in Catherine s class last December and I could not be happier. I had never attempted Yoga and was very nervous because of my lack of flexibility and overall physical (poor) shape. From the moment I arrived however, Catherine made me comfortable and emphasized that this is for each student to do at his/her own pace and ability. There is no pressure or stress and all levels are welcome. I work in the industrial area in Portland and the location is very convenient with ample parking. Perhaps most important is my flexibility has improved each week and I leave each session feeling better and more energized than when I arrived. If asked, my office

Please contact Melissa Joye, Events Coordinator at 503-228-7275 Suite 452A/B is available to Montgomery Park tenants for free, twice a month.

4 Montgomery Park Messenger Page 4 Bill Naito Co has Moved! In late November, the management office moved suites within the building. We are now located on the 3rd floor, at the north end in suite 323. Interested in Events and Meeting Space? Montgomery Park has many choices of available spaces for rental. Please contact Melissa Joye, Events Coordinator at Suite 452A/B is available to Montgomery Park tenants for free, twice a month. It holds up to 16 people and is perfect for smaller meetings and conferences. Room Capacity Half-Day Rate Full-Day Rate Friday/Saturday/Sunday/Holiday Atrium $1500 $1900 $2200 Banquet/Don Campbell Hall $400 $800 $800 St Helens $135 $175 $175 Mt Adams $110 $135 $135 Suite $200 $400 $200-$400

See s Candy once again held a successful, discounted, candy sale in the Atrium.

5 M o n t g o m e r y P ar k M e s s e n g er Page 5 Holiday 2013-Events at Montgomery Park! Holiday 2013 at Montgomery Park saw an array of spirited events set amongst a beautifully decorated building celebrating the season. See s Candy once again held a successful, discounted, candy sale in the Atrium. Performances by the Holiday Trio and Class Academy kids were well-received and attended by building employees and the general public. Daimler Trucks North America generously hosted and helped coordinate the Reindeer visit which brought live reindeer to the outside, main entrance area. Foster Kids Holiday Committee staged a Giving Tree with over 100 tags for foster kids and their gift wishes, most of which were fulfilled by the warmth and generosity of Montgomery Park tenants and their employees. Thank you to all for your support and participation in the various events and activities!

6 Montgomery Park Messenger Page 6 Tenant Talk Sulis Chiropractic Happy New Year from Sulis Chiropractic! Many of us have made a resolution to get in better shape this new year. Whether it's running, biking, hiking, lifting weights at the gym, or taking cardio classes, one thing that is very important to do is strengthen your CORE muscles. The core muscles are small, intrinsic muscles that are deep into the spine and pelvis. These muscles, when properly functioning and conditioned, can support your body as you exercise. This can help prevent injuries, and keep you on the road to your fitness goals. These exercises can also help improve posture, which can help with desk or computer work, driving, and other activities of our daily lives. There are thousands of good core exercises. The best are those that involve balance: Pilates, yoga, sitting on an exercise ball, balancing, and exercises like planks, bridges and others. So, make sure to include core strength to your workout regime this new year. Core exercises should be done at least three times per week. At Sulis Chiropractic in suite 154, we provide chiropractic, massage, and acupuncture care to help keep you healthy and on the road to achieving your goals. Stop by to get a free handout on core exercises. For the month of February we are also offering a free 15 minute Chiropractic consultation to tenants of Montgomery park!! Call to set an appointment to talk to Dr. John Foland, DC about any aches or pains you may be having to see how he can help you. DJ DeAustria, LMT is our massage therapist. He specializes in Thai massage. His massage rates are $75 for 50 minutes, $95 for 90 minutes, and $125 for 2 hours. Our Acupuncturist is Tumi Swigart, LAc. She is available on Fridays and is on many insurance panels. She offers a discount for those that don't have insurance coverage.

7 Montgomery Park Messenger Page 7 New CORE room Classes! Michael Skogg, of SKOGG Kettlebells will be offering a free introductory class each Thursday in the Montgomery Park Fitness Center Core Room, located across the hall from Therapeutic Associates, suite 155. Stop in for one of his FREE introductory classes, learn about kettlebells and the great total body workout you will experience!! If you attend one of the FREE Thursday classes, you receive a FREE week of training at the SKOGG gym, conveniently located near the Montgomery Park building just off of Nicolai Street on NW 26th Ave. Classes start February 27th, Space is limited so make sure to arrive early! Questions about Kettlebells or the classes they offer? info@skoggkettlebell.com or visit their website at SKOGGkettlebell.com.

Montgomery Park Messenger Page 8 Tenant Spotlight: Sun s Market!

Market has your workday needs met with their wide selection!

8 Montgomery Park Messenger Page 8 Tenant Spotlight: Sun s Market! Located in Suite 202 on the 2nd floor, Sun s Market is your one-stop shop at Montgomery Park for a variety of items! From snacks, drinks, and personal items, to last minute gifts and greeting cards Sun s Market has your workday needs met with their wide selection! Here s what Sun s Market has to offer: Snacks/Candy Grab-n-go sandwiches Soda and juices Greeting Cards Gifts Toiletries Over the counter medications And so much more! Sun s Market is open Monday Friday 7am-5pm

Which means, if strobes and bells are going off on your floor, you should evacuate in a calm manner.

9 Montgomery Park Messenger Page 9 Tenant Tip: Fire Alarm Procedures Reminder! As with typical high-rise buildings, when there is an event in the building, only three floors will have alarms and strobes activated at a time. Which means, if strobes and bells are going off on your floor, you should evacuate in a calm manner. If strobes and bells are NOT going off on your floor you may stay in your suite or if you are more comfortable you can still evacuate, though it is not required. Questions regarding fire drill procedures? Make sure to attend our annual fire drill meetings to get all the information, typically held in September, or call please call our office at (503) Too Hot? Too Cold? Contact the property management office at or by at facilities@billnaito.com for any temperature adjustments for your suite. The HVAC system is computerized and adjustments are easily be made by one of our HVAC technicians. Bill Naito Co. Welcomes Duane Darrow! Bill Naito Co. would like to welcome HVAC Technician, Duane Darrow to the Facilities team at Montgomery Park.

Montgomery Park Messenger Arch Support By: Ray McClanahan, D.P.M. Page 10 Since much of the current treatment for foot and ankle disorders is centered on supporting the arch, we thought it would be

10 Montgomery Park Messenger Arch Support By: Ray McClanahan, D.P.M. Page 10 Since much of the current treatment for foot and ankle disorders is centered on supporting the arch, we thought it would be helpful to discuss what arch support really means and discuss whether it is necessary or desired in the active foot. In order to understand the treatment of rendering an arch support, one must understand the architectural principle of an arch, and liken that principle to the multitude of arches that naturally occur in the human foot. When you study the structure of the foot and the shapes of the bones of the foot, you quickly realize that most of the weight bearing bones of the foot, are indeed arches themselves by being shaped to have support ends at either end of the bone and an open space or boney arch in between the support ends of the bones. For the purposes of the current discussion, we will concentrate on what might be considered one of the primary arches of the foot, sometimes called the medial (inside of the foot) longitudinal arch, the arch that spans between the rear foot or heel bone and the forefoot or ball of the foot and toes. Webster s dictionary defines an arch as a curved structure that supports the weight of material over an open space. Said another way, an arch is a structure that is able to support weight over an open space, by providing support on either end of that open space. Applying this logical definition to the arches of the foot necessitates support on either end of the arch, and is exactly the opposite of the type of arch support that is available to consumers, either over the counter (i.e. Dr. Scholl s or similar product), or from their healthcare professional (foot bed, arch support, orthotic). These products attempt to support the arch, not by supporting the ends of the foot arch, but rather by lifting up under the open space of the foot arch. This does not make sense. True support of the arches of the foot would suggest that the ends of the arches, on either end of the foot s open space are the structures to be supported. This would mean that the heel and the forefoot joints (metatarsophalangeal joints and interphalangeal joints) are the structures that should be supported, and not the structures in between the ends of the arch. As was mentioned above, current commercially available arch supports (which by the way are packaged under a number of names arch support, footbed, orthotic, etc.) push up under the open space of the foot arch and not up under the ends. Many people feel a positive influence on their posture and walking comfort when wearing the current type of arch support, but this is not because they have a problem foot, but rather, because nearly all footwear that is available to today s consumer expects

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12 Montgomery Park Messenger Page 12 the wearer to function well while walking on a ramp (the heel is elevated higher than the forefoot) with their toes bunched together (from tapering toeboxes) and the toes held above the supporting surface by footwear industry standard toespring, which is the elevation of the ends of the toes above the ball of the foot (the metatarsophalangeal joints). But wait, didn t we just confirm that in order for the arch of the foot to be supported, we need to support the ends, and not the middle, or open space? Indeed we did, and as you can see from the description above, current footwear available to consumers is improperly positioning the support ends of the arch, by elevating the heel, which is one end of the arch, and unnaturally pinching the toes and holding them above the ball of the foot (metatarsophalangeal joints), which is the other end of the foot arch. True support of the foot arch would then necessitate getting the heel bone (calcaneus) flat on the ground to provide support for the rearfoot support end, as well as getting the toes flat on the ground as well, so that the toes can help the ball of the foot to provide support for the other end of the foot arch in the forefoot. Individuals who grow up barefoot, naturally have the support they need for both ends of their foot arch, and this is likely part of the reason why their foot arches function perfectly throughout their lifetimes, and their feet do not break down, unlike 80% of Americans who by nature of their habitual shoe wearing and compromised arches, will suffer some form of foot problem at some point in their lives. This is not to suggest that we should all ditch our shoes and begin walking around barefoot, but it does suggest that our shoes are made improperly and are the cause of the arch problems and the associated deformities that many Americans experience. Although there is scientific evidence that spending time barefoot is exactly what our weak arches need, the reason why it would not be a good idea for most Americans, is because much of our immediate environment is not compatible with our thin, moist skin and weak arches. We live in a world of cement and asphalt and multitudes of sharp materials, such as glass, that can become imbedded into our skin. Interestingly, the skin of the feet becomes thickened and resistant with prolonged exposure to hard objects such as gravel, cement and asphalt. Unfortunately, most Americans will never experience this hypertrophying and strengthening of the skin and arches of the foot, which is taken for granted in many developing countries, where all out sprinting over sharp rocks causes neither pain, nor injury. What is suggested and recommended is that we make shoes that meet the need for protection of the skin of the feet, and that shoe manufacturers do not presuppose that the fashionable design features of heel elevation, tapering toeboxes, and toespring, are without significant deforming consequences. In conclusion, the most likely reason for needing arch support, is because today s footwear removes the structural integrity of the foot arch by altering the support ends in favor of supporting the open end, with is no longer an arch support, but an open space support. Pushing up in the open space of the foot has the significant long term consequence of weakening of the muscles that span the open space of the arch, which are called the intrinsic muscles of the foot, as well as the numerous muscles in your lower leg which send tendons into their final insertions, many of which are in the ends of the toes. Questions about arch support or other podiatry questions? Call NW Foot and Ankle for an appointment with Dr. McClanahan!

MONTGOMERY PARK MESSENGER

Volume 7, Issue 3, Summer 2013 MONTGOMERY PARK MESSENGER Tenant Talk Mark Your Calendars Building Policy Reminder Are Clogs A Healthy Foot Choice? Welcome! Montgomery Park Messenger Page 2 In This Issue