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Monday 3pm - 6pm Tuesday 7:30am - 12:30pm Wednesday 3pm - 6pm Thursday 7:30am - 6pm

Wellspring Chiropractic Lifestyle Center

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Wellspring Chiropractic Lifestyle Center

Doctor Heather Rice is a chiropractor at Wellspring Chiropractic Lifestyle Center in Shelburne, VT.

01/08/2026

𝐀𝐫𝐞 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐠𝐮𝐭 𝐢𝐬𝐬𝐮𝐞𝐬, 𝐦𝐨𝐨𝐝 𝐬𝐰𝐢𝐧𝐠𝐬, 𝐨𝐫 𝐛𝐫𝐚𝐢𝐧 𝐟𝐨𝐠 — and nothing seems to help? 🤔🌿The real root cause of your gut issues might surprise you. 👉 𝒀𝒐𝒖𝒓 𝒈𝒖𝒕 𝒂𝒏𝒅 𝒃𝒓𝒂𝒊𝒏 𝒂𝒓𝒆 𝒉𝒂𝒓𝒅𝒘𝒊𝒓𝒆𝒅 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒕𝒉𝒆 𝒗𝒂𝒈𝒖𝒔 𝒏𝒆𝒓𝒗𝒆! Learn more here: https://www.wellspringcls.com/digestion-problems/ 💚

Your gut has four critical jobs: 𝒃𝒓𝒆𝒂𝒌𝒊𝒏𝒈 𝒅𝒐𝒘𝒏 𝒇𝒐𝒐𝒅 🍎, 𝒂𝒃𝒔𝒐𝒓𝒃𝒊𝒏𝒈 𝒏𝒖𝒕𝒓𝒊𝒆𝒏𝒕𝒔 💪, 𝒆𝒍𝒊𝒎𝒊𝒏𝒂𝒕𝒊𝒏𝒈 𝒘𝒂𝒔𝒕𝒆 🚽, 𝒂𝒏𝒅 𝒑𝒓𝒐𝒕𝒆𝒄𝒕𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒃𝒍𝒐𝒐𝒅𝒔𝒕𝒓𝒆𝒂𝒎 𝒇𝒓𝒐𝒎 𝒕𝒐𝒙𝒊𝒏𝒔 🛡️. It also produces 90% of your serotonin — your “feel good” neurotransmitter 😌.

But when the vagus nerve becomes irritated from stress or misalignment at the top of the neck, that gut-brain communication breaks down⚡Suddenly, you may notice:

❌ 𝗕𝗹𝗼𝗮𝘁𝗶𝗻𝗴
❌ 𝗖𝗼𝗻𝘀𝘁𝗶𝗽𝗮𝘁𝗶𝗼𝗻
❌ 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻
❌ 𝗔𝗻𝘅𝗶𝗲𝘁𝘆
❌ 𝗠𝗼𝗼𝗱 𝘀𝘄𝗶𝗻𝗴𝘀
❌ 𝗟𝗼𝘄 𝗲𝗻𝗲𝗿𝗴𝘆

By correcting interference at the upper neck, we see 𝒅𝒊𝒈𝒆𝒔𝒕𝒊𝒐𝒏 𝒊𝒎𝒑𝒓𝒐𝒗𝒆, 𝒎𝒐𝒐𝒅 𝒔𝒕𝒂𝒃𝒊𝒍𝒊𝒛𝒆, 𝒂𝒏𝒅 𝒆𝒏𝒆𝒓𝒈𝒚 𝒓𝒊𝒔𝒆 ⚡✨ — because your body is finally communicating the way it was designed to.

𝐀𝐜𝐭𝐢𝐨𝐧 𝐒𝐭𝐞𝐩: Before your next meal, 𝙩𝙖𝙠𝙚 3 𝙨𝙡𝙤𝙬, 𝙙𝙚𝙚𝙥 𝙗𝙧𝙚𝙖𝙩𝙝𝙨 🌬️🌬️🌬️ to stimulate the vagus nerve and support your gut-brain connection.

𝗪𝗲’𝗿𝗲 𝗵𝗲𝗿𝗲 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗵𝗲𝗮𝗹 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗶𝗻𝘀𝗶𝗱𝗲 𝗼𝘂𝘁. 💛

01/02/2026

🏡 𝑹𝒆𝒅𝒆𝒔𝒊𝒈𝒏 𝒀𝒐𝒖𝒓 𝑯𝒐𝒎𝒆 𝒇𝒐𝒓 𝑺𝒕𝒓𝒆𝒏𝒈𝒕𝒉 💪
Want to sneak in strength training without extra gym time? 𝗧𝗵𝗲 𝘀𝗲𝗰𝗿𝗲𝘁 𝗶𝘀 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁!

🔥 𝐒𝐭𝐨𝐫𝐞 𝐡𝐞𝐚𝐯𝐲 𝐩𝐨𝐭𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐛𝐨𝐭𝐭𝐨𝐦 𝐬𝐡𝐞𝐥𝐟 ➡️ squat to lift
🔥 𝐏𝐥𝐚𝐜𝐞 𝐩𝐚𝐧𝐭𝐫𝐲 𝐢𝐭𝐞𝐦𝐬 𝐡𝐢𝐠𝐡 ➡️ reach and stretch
🔥 𝐂𝐚𝐫𝐫𝐲 𝐥𝐚𝐮𝐧𝐝𝐫𝐲 𝐛𝐚𝐬𝐤𝐞𝐭𝐬 𝐮𝐩𝐬𝐭𝐚𝐢𝐫𝐬 ➡️ natural resistance
🔥 𝐊𝐞𝐞𝐩 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐛𝐚𝐧𝐝𝐬 𝐛𝐲 𝐭𝐡𝐞 𝐓𝐕 ➡️ squeeze in mini workouts
🔥 𝐔𝐬𝐞 𝐚 𝐬𝐭𝐮𝐫𝐝𝐲 𝐛𝐨𝐱 𝐚𝐬 𝐚 𝐬𝐭𝐞𝐩-𝐮𝐩 𝐬𝐭𝐚𝐭𝐢𝐨𝐧
🔥 𝐀𝐝𝐝 𝐩𝐮𝐥𝐥-𝐮𝐩 𝐛𝐚𝐫𝐬 𝐢𝐧 𝐝𝐨𝐨𝐫𝐰𝐚𝐲𝐬 𝐨𝐫 𝐥𝐢𝐠𝐡𝐭 𝐝𝐮𝐦𝐛𝐛𝐞𝐥𝐥𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐤𝐢𝐭𝐜𝐡𝐞𝐧

🏘️Your home can become a built-in gym! 𝑺𝒎𝒂𝒍𝒍 𝒅𝒂𝒊𝒍𝒚 𝒎𝒐𝒗𝒆𝒎𝒆𝒏𝒕𝒔 𝒂𝒅𝒅 𝒖𝒑 𝒕𝒐 𝒍𝒂𝒔𝒕𝒊𝒏𝒈 𝒓𝒆𝒔𝒊𝒍𝒊𝒆𝒏𝒄𝒆, 𝒃𝒆𝒕𝒕𝒆𝒓 𝒎𝒐𝒃𝒊𝒍𝒊𝒕𝒚, 𝒂𝒏𝒅 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒕𝒉𝒂𝒕 𝒔𝒖𝒑𝒑𝒐𝒓𝒕𝒔 𝒚𝒐𝒖 𝒂𝒕 𝒆𝒗𝒆𝒓𝒚 𝒂𝒈𝒆 🤸

12/31/2025

👦 𝐊𝐢𝐝𝐬 𝐍𝐞𝐞𝐝 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐨𝐨! 💪
Think strength training is only for adults? 𝑵𝒐𝒕 𝒕𝒓𝒖𝒆—𝒌𝒊𝒅𝒔 𝒏𝒆𝒆𝒅 𝒊𝒕 𝒋𝒖𝒔𝒕 𝒂𝒔 𝒎𝒖𝒄𝒉, 𝒃𝒖𝒕 𝒊𝒕 𝒍𝒐𝒐𝒌𝒔 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒕.

🏃 Running, 🌳 climbing trees, 🎒 carrying backpacks, and outdoor play = 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴. For teens, 𝐁3 𝐛𝐚𝐧𝐝𝐬 𝐚𝐝𝐝 𝐚 𝐬𝐚𝐟𝐞, 𝐟𝐮𝐧 𝐰𝐚𝐲 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 𝐚𝐧𝐝 𝐫𝐞𝐬𝐢𝐥𝐢𝐞𝐧𝐜𝐞.

🌟 Strong kids grow into strong adults
🌟 Playful movement 𝒃𝒖𝒊𝒍𝒅𝒔 𝒄𝒐𝒐𝒓𝒅𝒊𝒏𝒂𝒕𝒊𝒐𝒏, 𝒄𝒐𝒏𝒇𝒊𝒅𝒆𝒏𝒄𝒆, 𝒂𝒏𝒅 𝒍𝒊𝒇𝒆𝒍𝒐𝒏𝒈 𝒉𝒆𝒂𝒍𝒕𝒉.
🌟 Strength training for kids should be 𝒇𝒖𝒏, 𝒄𝒓𝒆𝒂𝒕𝒊𝒗𝒆, 𝒂𝒏𝒅 𝒂𝒄𝒕𝒊𝒗𝒆—not just gym work!

Encourage lifting, carrying, climbing, and outdoor games. 𝗪𝗵𝗮𝘁 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲 𝗽𝗹𝗮𝘆 𝘁𝗼𝗱𝗮𝘆 𝗶𝘀 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗹𝗶𝗳𝗲 🏃

12/29/2025

💪❤️ 𝑺𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒗𝒔. 𝑪𝒂𝒓𝒅𝒊𝒐: Do You Know the Difference?
Pilates, yoga, CrossFit, cardio classes—𝘁𝗵𝗲𝘆 𝗮𝗹𝗹 𝗵𝗮𝘃𝗲 𝘃𝗮𝗹𝘂𝗲 🏋️🧘

✅ Strength training 𝐛𝐮𝐢𝐥𝐝𝐬 𝐦𝐮𝐬𝐜𝐥𝐞, 𝐛𝐨𝐨𝐬𝐭𝐬 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦, 𝐩𝐫𝐨𝐭𝐞𝐜𝐭𝐬 𝐲𝐨𝐮𝐫 𝐛𝐨𝐧𝐞𝐬, 𝐚𝐧𝐝 𝐩𝐫𝐞𝐯𝐞𝐧𝐭𝐬 𝐟𝐚𝐥𝐥𝐬.

❤️ Cardio 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐬 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐫𝐭 𝐚𝐧𝐝 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐬 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞.

👉 Don’t confuse one for the other! Both play unique roles in 𝒌𝒆𝒆𝒑𝒊𝒏𝒈 𝒚𝒐𝒖 𝒉𝒆𝒂𝒍𝒕𝒉𝒚, 𝒎𝒐𝒃𝒊𝒍𝒆, 𝒂𝒏𝒅 𝒗𝒊𝒃𝒓𝒂𝒏𝒕.

𝑯𝒆𝒓𝒆’𝒔 𝒕𝒉𝒆 𝒘𝒊𝒏𝒏𝒊𝒏𝒈 𝒇𝒐𝒓𝒎𝒖𝒍𝒂 🤔

2 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀/𝘄𝗲𝗲𝗸 ▶️ weightlifting, resistance, bodyweight moves, Pilates, or yoga holds
2 𝗰𝗮𝗿𝗱𝗶𝗼 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀/𝘄𝗲𝗲𝗸 ▶️ brisk walking, cycling, running, or classes
𝐀𝐝𝐝 𝐢𝐧 𝐜𝐡𝐢𝐫𝐨𝐩𝐫𝐚𝐜𝐭𝐢𝐜 𝐜𝐚𝐫𝐞 ▶️ for safe biomechanics and long-term success

❤️‍🩹𝑪𝒐𝒏𝒔𝒊𝒔𝒕𝒆𝒏𝒄𝒚 + 𝒗𝒂𝒓𝒊𝒆𝒕𝒚 = 𝒂 𝒔𝒕𝒓𝒐𝒏𝒈𝒆𝒓 𝒉𝒆𝒂𝒓𝒕, 𝒉𝒆𝒂𝒍𝒕𝒉𝒊𝒆𝒓 𝒃𝒐𝒏𝒆𝒔, 𝒂𝒏𝒅 𝒎𝒐𝒓𝒆 𝒆𝒏𝒆𝒓𝒈𝒚 𝒇𝒐𝒓 𝒍𝒊𝒇𝒆!

12/26/2025

🪑➡️🚶 𝐂𝐚𝐧 𝐲𝐨𝐮 𝐩𝐚𝐬𝐬 𝐭𝐡𝐢𝐬 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐛𝐚𝐥𝐚𝐧𝐜𝐞 𝐭𝐞𝐬𝐭? Sit cross-legged on the floor… now 𝒕𝒓𝒚 𝒕𝒐 𝒔𝒕𝒂𝒏𝒅 𝒖𝒑 𝒘𝒊𝒕𝒉𝒐𝒖𝒕 𝒖𝒔𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒉𝒂𝒏𝒅𝒔 𝒐𝒓 𝒌𝒏𝒆𝒆𝒔.

✅ 𝗜𝗳 𝘆𝗼𝘂 𝗰𝗮𝗻—𝗳𝗮𝗻𝘁𝗮𝘀𝘁𝗶𝗰! You’ve got strength, balance, and mobility on your side.
❌ 𝗜𝗳 𝗻𝗼𝘁—𝗱𝗼𝗻’𝘁 𝘄𝗼𝗿𝗿𝘆. That’s your body telling you 𝒊𝒕’𝒔 𝒕𝒊𝒎𝒆 𝒕𝒐 𝒕𝒓𝒂𝒊𝒏.

Here’s how to build it back:

💥 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝘀𝗾𝘂𝗮𝘁𝘀 & 𝗹𝘂𝗻𝗴𝗲𝘀 𝗳𝗼𝗿 𝗹𝗲𝗴 𝗽𝗼𝘄𝗲𝗿
💥 𝗔𝗱𝗱 𝘀𝗶𝗻𝗴𝗹𝗲-𝗹𝗲𝗴 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗵𝗼𝗹𝗱𝘀 𝗳𝗼𝗿 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆
💥 𝗪𝗼𝗿𝗸 𝗼𝗻 𝗵𝗶𝗽 & 𝗮𝗻𝗸𝗹𝗲 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗳𝗼𝗿 𝘀𝗺𝗼𝗼𝘁𝗵𝗲𝗿 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁

💡 This simple test is 𝒐𝒏𝒆 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒕𝒓𝒐𝒏𝒈𝒆𝒔𝒕 𝒊𝒏𝒅𝒊𝒄𝒂𝒕𝒐𝒓𝒔 𝒐𝒇 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒍𝒐𝒏𝒈𝒆𝒗𝒊𝒕𝒚. Each rep isn’t just exercise—𝗶𝘁’𝘀 𝗮𝗻 𝗶𝗻𝘃𝗲𝘀𝘁𝗺𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗶𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝗰𝗲, 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗮𝗻𝗱 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲 𝗳𝗼𝗿 𝘆𝗲𝗮𝗿𝘀 𝘁𝗼 𝗰𝗼𝗺𝗲.

12/24/2025

✋ 𝐇𝐨𝐰 𝐬𝐭𝐫𝐨𝐧𝐠 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐠𝐫𝐢𝐩?
Your handshake 𝒓𝒆𝒗𝒆𝒂𝒍𝒔 𝒎𝒐𝒓𝒆 𝒂𝒃𝒐𝒖𝒕 𝒚𝒐𝒖𝒓 𝒉𝒆𝒂𝒍𝒕𝒉 than you think.

‼️A 2018 British Medical Journal study found that 𝘄𝗲𝗮𝗸 𝗴𝗿𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗶𝘀 𝗹𝗶𝗻𝗸𝗲𝗱 𝘁𝗼 𝗲𝗮𝗿𝗹𝘆 𝗺𝗼𝗿𝘁𝗮𝗹𝗶𝘁𝘆. Why? Grip strength doesn’t just measure muscles—it reflects your nervous system integrity and even impacts 𝒆𝒏𝒆𝒓𝒈𝒚, 𝒊𝒎𝒎𝒖𝒏𝒊𝒕𝒚, 𝒂𝒏𝒅 𝒅𝒊𝒈𝒆𝒔𝒕𝒊𝒐𝒏 😳

💡 𝗛𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝗴𝗼𝗼𝗱 𝗻𝗲𝘄𝘀: you can train and improve it!
✅ 𝐂𝐚𝐫𝐫𝐲 𝐠𝐫𝐨𝐜𝐞𝐫𝐲 𝐛𝐚𝐠𝐬 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐡𝐚𝐧𝐝𝐥𝐞𝐬
✅ 𝐇𝐚𝐧𝐠 𝐟𝐫𝐨𝐦 𝐚 𝐛𝐚𝐫
✅ 𝐒𝐪𝐮𝐞𝐞𝐳𝐞 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐩𝐮𝐭𝐭𝐲
✅ 𝐅𝐚𝐫𝐦𝐞𝐫𝐬 𝐜𝐚𝐫𝐫𝐢𝐞𝐬 & 𝐡𝐨𝐮𝐬𝐞𝐡𝐨𝐥𝐝 𝐭𝐚𝐬𝐤𝐬 (yes—even opening jars counts!)
✅ 𝐑𝐞𝐠𝐮𝐥𝐚𝐫 𝐜𝐡𝐢𝐫𝐨𝐩𝐫𝐚𝐜𝐭𝐢𝐜 𝐜𝐚𝐫𝐞 𝐭𝐨 𝐫𝐞𝐬𝐭𝐨𝐫𝐞 𝐧𝐞𝐫𝐯𝐞 𝐢𝐧𝐩𝐮𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐡𝐚𝐧𝐝𝐬

🌟 Remember: 𝗦𝘁𝗿𝗼𝗻𝗴 𝗴𝗿𝗶𝗽 = 𝘀𝘁𝗿𝗼𝗻𝗴 𝗹𝗶𝗳𝗲. If you can hold on, you can fully engage with life.

12/22/2025

💪 𝐖𝐚𝐧𝐭 𝐌𝐨𝐫𝐞 𝐑𝐞𝐬𝐮𝐥𝐭𝐬 𝐰𝐢𝐭𝐡 𝐋𝐞𝐬𝐬 𝐖𝐞𝐢𝐠𝐡𝐭?

Strength training doesn’t have to mean heavy lifting 🏋️ With 𝑩𝑭𝑹 (𝑩𝒍𝒐𝒐𝒅 𝑭𝒍𝒐𝒘 𝑹𝒆𝒔𝒕𝒓𝒊𝒄𝒕𝒊𝒐𝒏) 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒖𝒔𝒊𝒏𝒈 𝒃3 𝒃𝒂𝒏𝒅𝒔, you can build strength and endurance using light weights that feel heavy—𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗼𝘃𝗲𝗿𝗹𝗼𝗮𝗱𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗷𝗼𝗶𝗻𝘁𝘀 ❌

✨ Why chiropractors recommend b3 bands:
✅ 𝐉𝐨𝐢𝐧𝐭-𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 – Perfect for women with arthritis or anyone easing into strength training.
✅ 𝐄𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐭 – Just 20 minutes can deliver the benefits of a full hour of traditional training.
✅ 𝐇𝐨𝐫𝐦𝐨𝐧𝐞 𝐁𝐨𝐨𝐬𝐭 – BFR training triggers growth factors that support recovery, metabolism, and whole-body health.
✅ 𝐕𝐞𝐫𝐬𝐚𝐭𝐢𝐥𝐞 – Use them with squats, lunges, curls, presses, or even simple walks.

🌟 Whether you’re busy, dealing with joint pain, or simply want smarter training, 𝒃3 𝒃𝒂𝒏𝒅𝒔 𝒎𝒂𝒌𝒆 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒂𝒄𝒄𝒆𝒔𝒔𝒊𝒃𝒍𝒆 𝒇𝒐𝒓 𝒆𝒗𝒆𝒓𝒚 𝒂𝒈𝒆 𝒂𝒏𝒅 𝒇𝒊𝒕𝒏𝒆𝒔𝒔 𝒍𝒆𝒗𝒆𝒍.

12/19/2025

🔥 𝗖𝗼𝗿𝗲 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵: 𝑴𝒐𝒓𝒆 𝑻𝒉𝒂𝒏 𝑱𝒖𝒔𝒕 𝑨𝒃𝒔

🤔 When most people think of core training, they picture endless sit-ups. But 𝐫𝐞𝐚𝐥 core strength is about 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘀𝗽𝗶𝗻𝗲, 𝗽𝗼𝘄𝗲𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁, 𝗮𝗻𝗱 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘂𝗽𝗽𝗲𝗿 𝗮𝗻𝗱 𝗹𝗼𝘄𝗲𝗿 𝗯𝗼𝗱𝘆.

Here are some 𝒄𝒉𝒊𝒓𝒐𝒑𝒓𝒂𝒄𝒕𝒐𝒓-𝒂𝒑𝒑𝒓𝒐𝒗𝒆𝒅 𝒎𝒐𝒗𝒆𝒔 to build functional core strength:
☀️ 𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐂𝐨𝐫𝐞 𝐖𝐚𝐤𝐞-𝐔𝐩 – Lie flat, raise your legs ~15 degrees, and trace slow circles clockwise & counterclockwise. This activates the deep stabilizers that protect your back.
☀️ 𝐈𝐧𝐧𝐞𝐫 𝐂𝐨𝐫𝐬𝐞𝐭 𝐀𝐜𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 – Stand tall, lengthen your spine, lift your tailbone slightly, and tighten your rib cage like you’re zipping up a jacket.
☀️ 𝐂𝐨𝐫𝐞 𝐒𝐭𝐚𝐩𝐥𝐞𝐬 – Planks, side planks, and bird dogs. Focus on quality of movement and breath, not speed.

‼️𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿: your core isn’t just your abs—𝒊𝒕’𝒔 𝒚𝒐𝒖𝒓 𝒆𝒏𝒕𝒊𝒓𝒆 𝒔𝒕𝒂𝒃𝒊𝒍𝒊𝒛𝒊𝒏𝒈 𝒔𝒚𝒔𝒕𝒆𝒎. Strengthen it daily, and you’ll 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐩𝐨𝐬𝐭𝐮𝐫𝐞, 𝐫𝐞𝐝𝐮𝐜𝐞 𝐢𝐧𝐣𝐮𝐫𝐲 𝐫𝐢𝐬𝐤, 𝐚𝐧𝐝 𝐛𝐮𝐢𝐥𝐝 𝐩𝐨𝐰𝐞𝐫 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲 𝐥𝐢𝐟𝐭, 𝐩𝐮𝐬𝐡, 𝐚𝐧𝐝 𝐬𝐭𝐞𝐩 𝐲𝐨𝐮 𝐭𝐚𝐤𝐞 🚶

12/17/2025

💪 𝐔𝐩𝐩𝐞𝐫 𝐁𝐨𝐝𝐲 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐒𝐭𝐚𝐫𝐭𝐬 𝐰𝐢𝐭𝐡 𝐏𝐮𝐬𝐡-𝐔𝐩𝐬!

Push-ups are 𝒐𝒏𝒆 𝒐𝒇 𝒕𝒉𝒆 𝒎𝒐𝒔𝒕 𝒆𝒇𝒇𝒆𝒄𝒕𝒊𝒗𝒆 𝒖𝒑𝒑𝒆𝒓 𝒃𝒐𝒅𝒚 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆𝒔 ever invented. The best part? 𝗡𝗼 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 𝗻𝗲𝗲𝗱𝗲𝗱—𝗷𝘂𝘀𝘁 𝘆𝗼𝘂 𝘃𝗲𝗿𝘀𝘂𝘀 𝗴𝗿𝗮𝘃𝗶𝘁𝘆.

🏁𝐇𝐨𝐰 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭:

🔥 Modify on a wall or counter if needed, and work down to the floor as you get stronger.
🔥 𝐓𝐫𝐲 𝐓𝐡𝐞 4-𝐌𝐢𝐧𝐮𝐭𝐞 𝐅𝐢𝐱: 20 seconds of push-ups, 10 seconds rest, repeat for 8 rounds. This will activate your chest, arms, and core.

𝑨𝒅𝒅 𝒗𝒂𝒓𝒊𝒆𝒕𝒚 𝒕𝒐 𝒄𝒉𝒂𝒍𝒍𝒆𝒏𝒈𝒆 𝒚𝒐𝒖𝒓𝒔𝒆𝒍𝒇:

⚡Incline push-ups on a bench
⚡Tricep push-ups with arms close to your body
⚡Push-ups with shoulder taps or slow handles
⚡Push-ups on handles for advanced strength

💡 These variations not only 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 𝗽𝗹𝗮𝘁𝗲𝗮𝘂𝘀, but also carry over to everyday life—lifting groceries, shoveling snow, or carrying kids and grandkids.

📌 Push-ups are simple, effective, and scalable 𝐟𝐨𝐫 𝐚𝐥𝐥 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐥𝐞𝐯𝐞𝐥𝐬 🗓️ Start today and 𝒇𝒆𝒆𝒍 𝒕𝒉𝒆 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒄𝒆 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉 𝒂𝒏𝒅 𝒇𝒖𝒏𝒄𝒕𝒊𝒐𝒏𝒂𝒍 𝒎𝒐𝒗𝒆𝒎𝒆𝒏𝒕!

12/15/2025

🏋️‍♀️ 𝐋𝐨𝐰𝐞𝐫 𝐁𝐨𝐝𝐲 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐒𝐭𝐚𝐫𝐭𝐬 𝐰𝐢𝐭𝐡 𝐒𝐪𝐮𝐚𝐭𝐬!

‼️If you could do just one lower body move for life, 𝒎𝒂𝒌𝒆 𝒊𝒕 𝒕𝒉𝒆 𝒔𝒒𝒖𝒂𝒕. Why? Because 𝗲𝘃𝗲𝗿𝘆𝗱𝗮𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀—getting out of a chair, rising from the floor, gardening, or picking up heavy objects—𝘀𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵 𝗮 𝘀𝘁𝗿𝗼𝗻𝗴 𝘀𝗾𝘂𝗮𝘁 🪑

💡 𝑯𝒐𝒘 𝒕𝒐 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆:

⚖️ 𝐒𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐛𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭 𝐬𝐪𝐮𝐚𝐭𝐬, keeping your chest proud and knees tracking over heels.
🪨 𝐀𝐝𝐝 𝐚 𝐤𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥—or even a rock from your yard—for goblet squats.
💯 𝐓𝐫𝐲 10 𝐬𝐪𝐮𝐚𝐭𝐬 when you wake up or before dinner to make it part of your daily routine.

📈 Level up:

⚡𝑺𝒖𝒎𝒐 𝒔𝒒𝒖𝒂𝒕𝒔 for inner thigh strength.
⚡𝑺𝒑𝒍𝒊𝒕 𝒔𝒒𝒖𝒂𝒕𝒔 for balance and stability.
⚡Gradually 𝒂𝒅𝒅 𝒘𝒆𝒊𝒈𝒉𝒕 as you get stronger.

💪 Squats aren’t just exercise—they build hip, knee, and spine resilience, 𝗸𝗲𝗲𝗽𝗶𝗻𝗴 𝘆𝗼𝘂 𝗺𝗼𝗯𝗶𝗹𝗲 𝗮𝗻𝗱 𝘀𝘁𝗿𝗼𝗻𝗴 𝗮𝘁 𝗮𝗻𝘆 𝗮𝗴𝗲. Practice daily, and 𝒎𝒂𝒌𝒆 𝒔𝒒𝒖𝒂𝒕𝒕𝒊𝒏𝒈 𝒔𝒆𝒄𝒐𝒏𝒅 𝒏𝒂𝒕𝒖𝒓𝒆! 🗓️

12/12/2025

💪 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐒𝐦𝐚𝐫𝐭𝐞𝐫, 𝐍𝐨𝐭 𝐇𝐚𝐫𝐝𝐞𝐫!

Most people think getting stronger means pushing to the max every session—𝒃𝒖𝒕 𝒕𝒉𝒂𝒕’𝒔 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒘𝒉𝒆𝒓𝒆 𝒊𝒏𝒋𝒖𝒓𝒚 𝒂𝒏𝒅 𝒃𝒖𝒓𝒏𝒐𝒖𝒕 𝒍𝒊𝒗𝒆.

Here’s how strength training 𝗿𝗲𝗮𝗹𝗹𝘆 works:

✅𝐂𝐨𝐦𝐟𝐨𝐫𝐭 𝐙𝐨𝐧𝐞 (≈70% 𝐞𝐟𝐟𝐨𝐫𝐭): Keeps you moving, maintains fitness, but doesn’t push growth.
✅𝐒𝐭𝐫𝐞𝐭𝐜𝐡 𝐙𝐨𝐧𝐞 (≈80% 𝐞𝐟𝐟𝐨𝐫𝐭): The sweet spot! This is where progress and strength gains happen.
⚠️ 𝐒𝐭𝐫𝐞𝐬𝐬 𝐙𝐨𝐧𝐞 (≈90% 𝐞𝐟𝐟𝐨𝐫𝐭): Great for short bursts—use sparingly to avoid overtaxing your body.
❌𝐁𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧 𝐙𝐨𝐧𝐞 (100%+ 𝐞𝐟𝐟𝐨𝐫𝐭): Risky territory—injury and burnout live here.

🏋️ Consistency in the 70–80% range with occasional short pushes to 90% is the 𝒔𝒂𝒇𝒆𝒔𝒕 𝒘𝒂𝒚 𝒕𝒐 𝒃𝒖𝒊𝒍𝒅 𝒓𝒆𝒂𝒍, 𝒔𝒖𝒔𝒕𝒂𝒊𝒏𝒂𝒃𝒍𝒆 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉 ❤️‍🩹

📈 𝗧𝗵𝗶𝗻𝗸 𝘀𝗺𝗮𝗿𝘁𝗲𝗿, 𝘁𝗿𝗮𝗶𝗻 𝘀𝗺𝗮𝗿𝘁𝗲𝗿, 𝗮𝗻𝗱 𝗹𝗲𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗴𝗿𝗼𝘄 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗯𝗿𝗲𝗮𝗸𝗶𝗻𝗴 𝗱𝗼𝘄𝗻!

Address

4076 Shelburne Road #5
Shelburne, VT
05482

Opening Hours

Monday	3pm - 6pm
Tuesday	7:30am - 12:30pm
Wednesday	3pm - 6pm
Thursday	7:30am - 6pm

Telephone

+18029859850

Website

https://www.wellspringcls.com/

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