Chenelle Wellness

03/16/2026

Birthday and body image thoughts in your email inbox now!

Missed it? Message me and I'll get you on the list!

Thank you for all the love today! 🥰🥰🥰

03/11/2026

It's been a minute since I've taught small group fitness.

But its like riding a bike and SO FUN to lead a group of women all working to build muscle and strength.

Want to join us tonight at 515p?

Send me a message ASAP!

01/22/2026

Real health goals can look like this:

❄️ Shoveling snow without next-day soreness

❄️ Having the stamina to join grandkids at the top of the sledding hill

❄️ Loading your grocery cart with storm staples and carrying them inside…pain free

❄️Feeling steady on icy or uneven surfaces…or being able to recover lost footing

Fitness is so much more than "bikini bodies," six-pack abs, or dropping 10 lbs in 4 weeks.

Strength and health for the real world means living better, with less pain, more fun, and more connection to the people you love.

So tell me: Do you have any fun with the snow– or is it just a pain these days?

Drop a ❄️ if you're excited or a 😩 if you're dreading it!

01/20/2026

[Slide 5 is my own much needed reminder!🙃]

One of my health coaching clients, T, came to me after years of health issues and surgeries.

She was scared to push herself. Stuck in a sedentary rut. Afraid of pain.

We started with just 10-15 minutes of movement a day. Daily squats. A few simple movements. No gym. No high-intensity training.

Her weight? Only down a few pounds.

But she's moving every single day. She feels noticeably stronger. Doesn't need as much support on the stairs. Her "belly isn't in the way" anymore.

She's building confidence in her routine...and in herself.

Could she see faster results if she pushed harder? Probably.

But she's choosing consistency over intensity, and that's a HUGE win.

Her mantra has been “something is better than nothing,” and it helps her make better choices  every single day.

Because here's the thing:

Progress is rarely linear. It might start slow at the beginning, but pick up speed with time and practice.

And despite what you see all over the internet, it's not about getting "shredded."

For most people, chasing the perfect fitness routine is the enemy of actually getting started.

If you've been stuck in "all or nothing" thinking, maybe T's story gives you permission to just...start. Wherever you are.

Small steps forward beat standing still every single time.

👉 Ready to take your first small step? Message me to set up a free discovery call and let's figure out what "starting" looks like for you, with no pressure and no judgment.

01/14/2026

"I can't turn my head when I'm driving. I have to turn my whole body to check the lane next to me."

I hear this from my massage clients all the time. It's annoying. And honestly? It's scary.

Here's what's happening:

Your neck and shoulders have adapted to how you spend most of your day - hunched at your desk, looking down at your phone, tension building in your upper back. Over time, this creates real limitations.

The good news? You can start getting relief today.

Try these 3 movements right now:

1️⃣ Gentle Yes/No/Maybes: Slowly nod "yes" (up/down), shake "no" (rotate left/right), and tilt "maybe" (ear to shoulder). Move with control until you feel a gentle stretch. Repeat 3-5 times each.

2️⃣ Shoulder Rolls: Roll your shoulders backward in big circles, 10 times. This releases upper back tension that restricts neck movement.

3️⃣ SCM Pin and Stretch: Rotate your head slightly to one side - that muscle that pops out? That's your SCM (runs from behind your ear to your collarbone). Gently pinch it where it feels tender, then slowly turn your head both ways while holding the pinch.

Do these daily and you'll notice a difference.

But here's the thing: these can help in the moment. For lasting relief, you need to address the root causes - strength, postural habits, releasing chronic tension, and building real mobility.

This is what I help with:

Massage: I help active adults get freer movement and pain relief through therapeutic bodywork.

Coaching: Together we work on full lifestyle transformation - more energy, weight loss, and movement that supports a pain-free body.

Plus, you'll be able to merge lanes safely again. (Your fellow drivers will thank you! 😉)

You don't have to keep living with this.

💬 Comment if this sounds familiar.
📩 DM me "NECK" if you're ready to fix this for good.

01/12/2026

Halfway through January and those goals are still sitting there? Let's talk about why and how to get started 👇

01/07/2026

Be honest: How many times have you set a New Year's resolution that was abandoned by Valentine's Day?

If you're tired of starting over every January (and I say that with love!), this is for you.

Because I know that frustration, and I don't want you to repeat the same mistakes you've made in past years.

As a health coach and gym owner, I see the same 3 mistakes every January that lead to people giving up by March:

❌Mistake #1: Setting a vague goal like "get healthy"
What does that even mean? What does it look like for you? And more importantly: how will you get there? Without a clear definition and a plan for HOW you'll achieve it, you're just hoping that something will magically change.

❌Mistake #2: Chasing a goal that isn't personally meaningful
If you haven't taken time to understand WHY you want this – like, really deep down why it matters to your life – then the first obstacle will knock you off track. Your why is your anchor when the going gets tough.

❌ Mistake #3: Going all-in with a strict, unrealistic plan
That New Year's excitement is real! But motivation fades. By March, that extreme plan you committed to? It's going to feel impossible to maintain. And so you'll feel like you've failed….Again.

Sound familiar?

Here's what I want for you instead:

Don't set huge goals that require massive sacrifice and discipline. Look at where you are RIGHT NOW, and ask yourself: where can I improve even the smallest amount….consistently?

Because small, sustainable changes beat grand plans of perfection every single time.

So here's my offer:
If you're ready to set a goal that's realistic, meaningful, and actually achievable - let's talk! I'm offeri ng free 15-minute discovery calls to help you nail down exactly what you want and outline a plan that you can actually stick to.

No pressure. No sales pitch. Just an easy conversation about what's truly possible for you this year.

Comment "GOALS" below or send me a DM, and let's make 2026 the year you prove to yourself that you are a person who follows through. 💪 .

01/07/2026

Pain, tingling, numbness, swelling down the arm?

The problem is not always where the pain is!

https://www.facebook.com/share/p/17k6rPa5jK/

Thoracic Outlet Syndrome (TOS) involves compression of the brachial plexus (nerves), subclavian artery, or vein at specific narrow spaces in the shoulder/neck region, and self-treatment focuses on stretching tight muscles, improving posture, and mobilizing those spaces to reduce pressure.
​

Scalene Anterior Syndrome
The brachial plexus passes through the narrow interscalene triangle (between anterior/middle scalene muscles and first rib), where increased tone in the anterior scalene, scarring from trauma, or cervical spine issues can compress it.
​
Self-treatment includes scalene stretches: Sit tall, side-bend neck away from the affected side while gently tucking chin, holding 30 seconds; or use a strap over the shoulder pulled toward the opposite hip to enhance the stretch.
​
​

Pectoralis Minor Syndrome (Hyperabduction Syndrome)
Compression occurs under the pectoralis minor tendon at the coracoid process, worst with arm abduction/overhead but also from tight pecs or poor posture even at rest.
​
Try pec minor stretches: Lie on a foam roller along your spine, let arms fall open with elbows bent and palms up, exhale and hold 30 seconds; or stand in a doorway with forearms on the frame and lean forward.
​

Costoclavicular Syndrome
The neurovascular bundle gets pinched between the clavicle and first rib, often bilateral from symmetrical posture issues like kyphosis or shallow breathing.
​
Mobilize with first-rib self-mobs: Drape a strap over the shoulder, pull down toward opposite hip, side-bend neck to affected side, and take 10 deep breaths to caudal glide the rib; add scapular retraction/depression holds.
​

Common Causes & Signs
Causes include muscular hypertonicity/postural dysfunction (e.g., forward rounding), trauma/scarring, crutch use, trigger points, repetitive stress, or emotional factors leading to shallow breathing/poor sleep posture.
​
Signs feature arm/forearm/hand/finger paresthesia (numbness/tingling), often unilateral but bilateral with posture; scalene type may add hand/finger edema.

01/06/2026

12 Days of Wellness Giveaways: A heartfelt thank you 💚

As this giveaway comes to a close, I just want to say thank you.

Thank you for your participation, your kind responses to my emails, your reviews, and – most of all – for entrusting me with your well-being. It truly means more than I can express.

My intention with this series, aside from expressing my gratitude, was simple: to remind you that even a few moments of movement, breath, self-massage, or other self-care efforts do make a real difference in how you feel, especially during busy seasons.

It never has to be perfect or time-consuming to be worthwhile.

Wishing you all continued health, ease, and moments of peace for yourself as we head into the year ahead.

And now…time to deliver some goodies to the lucky winners!

12/24/2025

🎄12 Days of Wellness Giveaways starts tomorrow!

Quick holiday reminder before things get extra busy.

Starting Christmas Day, I’m kicking off 12 Days of Wellness with daily giveaways and daily movement videos to help you feel better in your body (without adding another thing to your to do list).

There will be:
🎁 One winner every day
✨ Simple strength, mobility, and self-massage routines accessible for everyone

If you’ve had a massage recently, purchased a gift card, or left a Google review, you’re already in.

This is just my way of saying thank you for trusting me with your care this year 💚

See you in your inbox on Christmas Day!

11/26/2025

What if this December could feel a bit different?

Every year the holidays pile on more stress. Decorating, hosting, shopping, cooking, gatherings… all while telling yourself you’ll take better care of yourself come January.

But January hits and you’re tired, your clothes feel tighter, and the motivation you were counting on never shows up.

This year, I want to help you change that.

I’m opening 4 spots for women who want support through December – for free.

We’ll spend the month together getting ahead of the holiday overwhelm…
…planning simple, sustainable habits

…staying consistent without giving up Christmas treats
….with the accountability to put yourself first
…and aiming to finish December feeling stronger, clearer, and more in control (most of my clients lose 3-5 lbs the first month, but we all know it’s more important that we FEEL GOOD vs the numbers on the scale)

Then in January, we roll right into my 12-week Stronger, Happier, Healthier program to keep the momentum going.

No pressure. No perfectionism.

Just a chance to see what it feels like to have support to care for yourself while life is at its busiest.

I’m only taking on 4 women for this offer, and I’ll be choosing them by December 5.

If you’re curious, drop the word “Christmas” in the comments or message me privately. I’ll reach out with details and next steps.

11/20/2025

💫Ladies 50+💫

If December usually derails your health…

Tomorrow I’m sending out an email you’re going to want to open.

If you’re tired of repeating the same holiday cycle…

…feeling low on energy, uncomfortable in your clothes, but telling yourself you’ll definitely get committed after the holidays are over...

Instead, how incredible would it be if you could:

❄️feel confident and in the moment at holiday gatherings

❄️enjoy the food, festivities and family time

❄️build consistency towards better health– without perfection

❄️head into January already in motion towards your goals, rather than playing catch up from December overindulgences (again)

I have something coming that can COMPLETELY shift your holiday season for the better -- and set the tone for a life-changing 2026.

If you’re on my email list… keep an eye on your inbox tomorrow!

If you’re not but you don’t want to miss this — comment “EMAIL” and I’ll send you the link to get on the list.