Plus Forte LLC

12/15/2025

❄️ WINTER WELLNESS TIP: BOOST YOUR IMMUNE SYSTEM WITH VITAMIN-C–RICH FOODS 🍊💪
Cold weather = more stress on your immune system, and one of the simplest ways to support it is through nutrient-dense winter produce.

One of my favorites? Citrus.
Fresh oranges, clementines, and grapefruit are packed with Vitamin C, antioxidants, and hydration—aka your winter trifecta. They help with collagen production (hello, healthy joints + skin!), aid iron absorption, and support overall immune health.

Here’s an easy, delicious recipe you can make all season long:

🍊 Citrus Yogurt Bowl

A quick, energizing immune-supporting breakfast or snack.

Ingredients:
• 1 cup whole-milk Greek yogurt
• 1 orange or clementine, peeled + sliced
• ½ grapefruit (optional), segmented
• 1–2 tbsp chopped pistachios or almonds
• Drizzle of honey
• Sprinkle of cinnamon
• Optional: chia seeds for extra fiber

💪🏻Fuel your body with nutrient-rich foods this winter—your energy, immune system, and mood will thank you. ✨

Want to learn more? Read our latest blog post for a more in depth look at your immune system during winter months and how vitamin C can help!

☎️978-590-6951
📧admin@plusforte.co

12/11/2025

🎁 Avoid Holiday Gift-Wrapping Aches + Pains
❤️Wrapping should be festive, not painful!

As a Physical Therapist, here are my top tips to keep your back, neck, and shoulders happy while you wrap:

✨ 1. Don’t Sit on the Floor
Seems obvious, but we all do it! The floor forces you into rounding your spine, pressure on your knees and hunching forward. Instead, use a table or counter so the work surface is closer to you.

✨ 2. Keep Your Wrapping Station Close
Place scissors, tape, and paper within arm’s reach. Repetitive twisting and reaching are big culprits for neck and low back pain.

✨ 3. Support Your Spine
If you must sit, sit in a chair with back support. Place a small pillow or rolled towel behind your low back to maintain neutral alignment.

✨ 4. Take Movement Breaks
Every 10–15 minutes:
• Shoulder rolls
• Gentle chest and neck stretches
• Stand + reach overhead
These quick resets reduce muscle tension and fatigue.

✨ 5. Watch Your Wrists + Hands
Cutting and folding can cause overuse aches. Switch hands, keep your wrists neutral, and avoid gripping scissors too tightly. Do some wrist rolling and stretching every so often as well.

✨ 6. Use the “Gift Wrap Lunge”
Instead of bending at the waist, take a step forward and hinge from your hips with a neutral spine. Your back will thank you!

✨ Bonus: Standing Wrapping > Sitting Wrapping
Standing naturally keeps you more aligned and reduces sustained postures that lead to stiffness.

❤️Make wrapping a joy, not a pain. 🎄
Save + share this with someone who’s wrapping a mountain of gifts this week!

☎️978-590-6951
📧admin@plusforte.co

12/07/2025

💪🏻How do you know if you’re lifting heavy enough?
➡️We just put out a great blog post to help you figure this out! Check it out on our website! 👩🏻‍💻

Here’s the simple rule I teach all my clients ⬇️

If you finish a set and think, “I could’ve done 5–10 more reps,”
➡️ your weight is too light.

For real strength, tone, and metabolism changes, the last 2–3 reps should feel challenging but still controlled.
That sweet spot is where your muscles actually adapt and get stronger.

A good check-in after each set:
👉 “If I absolutely HAD to, could I do 2 more reps with good form?”
• Yes = perfect weight
• Yes, but you could do 5+ = go heavier next time
• No = weight is too heavy for that rep range

Most women lift lighter than they need to — not because they’re weak, but because they’ve been taught that lighter weights create good tone and that heavier weight creates bulk… WRONG!

You’re stronger than you think.
And training with intention changes everything. 💪✨

If you want help choosing the right weights or building a program, we’d love to guide you at Plus Forte!

📧admin@plusforte.co
☎️978-590-6951
👩‍💻www.plusforte.co

12/01/2025

🌟 Ready to Start Strength Training… but Not Sure Where to Begin? 🌟

➡️Meet Dr. Nicole — our Doctor of Physical Therapy and Certified Strength & Conditioning Specialist here at Plus Forte. 💪✨

If you’ve been wanting to get stronger but feel unsure, intimidated, or worried about getting hurt, Nicole is your girl. Her approach blends clinical expertise + smart programming + supportive coaching so you can build strength safely and confidently.👏🏻

Here’s what training with Nicole looks like ⬇️
✔️ A full movement + strength assessment to understand your body
✔️ Personalized programming tailored to your goals
✔️ Feedback during AND after sessions to make sure you’re working the right muscles and confident in your sessions
✔️ Zero pressure, zero ego — just smart, safe, effective training
✔️ A coach who truly listens, encourages questions, and keeps you motivated

Whether you’re new to strength training, returning from an injury, freshly discharged from physical therapy or ready to level up, Nicole will help you get started the right way — strong, supported, and confident.

✨ Interested in working with her?
-Send us a DM
-Email nicole@plusforte.co
-Text or call 978-590-6951

11/19/2025

✨ Thinking about launching something NEW ✨

We’ve had a lot of people ask for support without needing to come into the gym for training or a full PT session… so we’re exploring adding a Remote Coaching Program 🙌

This would include:
✅ A personalized fitness plan, updated weekly
✅ Monthly check-in call with injury-prevention guidance and program adjustments as needed
✅ Nutrition coaching and habit support
✅ And the flexibility to follow it all from home or your own gym, on your own time

Before we finalize everything, we would love to know — would you be interested in something like this?

Drop a comment, DM us, or email us!
📧admin@plusforte.co

11/13/2025

💥 Black Friday Special at Plus Forte! 💥

For New Clients:
✨ Try Dry Needling for only $25!
(normally $50 — a one-time trial session for new clients only)

For Returning Clients:
💪 Stock up and save on your recovery sessions!
• 5 Dry Needling Sessions – $200 (save $50)
• 10 Dry Needling Sessions – $400 (save $100)

📍 Plus Forte LLC — Vinal Square, North Chelmsford, MA
🔗 www.plusforte.co | 📱
📧jen@plusforte.co

10/31/2025

✨ Daily Posture Fix: The Chin Tuck ✨
Also known as cervical retraction, this simple exercise can make a big difference in how your neck and upper back feel — especially if you spend a lot of time at a desk or on your phone.

👣 How to do it:
• Sit or stand tall with your shoulders relaxed.
• Gently draw your chin straight back (like you’re making a double chin).
• Hold for 3–5 seconds, then relax.
• Repeat 10 times, a few times per day.

💡 Why it helps:
The chin tuck strengthens your deep neck flexors and helps counteract forward head posture — the common culprit behind neck tension, headaches, and rounded shoulders. Over time, it teaches your body what neutral alignment feels like so good posture becomes effortless.

🌿 Who benefits most:
✅ Anyone who sits at a computer, drives often, or looks down at their phone
✅ People who feel tightness at the base of the skull, upper back, or between the shoulder blades
✅ Those who notice their head creeping forward in photos or mirrors

Try adding it in while you’re waiting at a red light, between emails, or during your morning routine. Little habits like this build strong, pain-free posture. 🙌

10/29/2025

Take advantage of this great collaborative offer!

For more details, contact: jen@plusforte.co

📣 STRONGER TOGETHER!
We’ve teamed up with Plus Forte LLC Wellness to bring you the perfect combination of healing and relaxation.

💆‍♀️ 3 Massage Sessions
💪 3 Dry Needling Sessions
✨ Only $360 (Regular $430)

Restore balance. Relieve tension. Reclaim your strength — inside and out.

📍Body & Mind Therapeutic Massage & Day Spa
4 Meeting House Rd #15, Chelmsford, MA
📞 978-710-5915

📍Plus Forte Physical Therapy + Wellness
15 Tyngsboro Rd, Unit #12, North Chelmsford, MA
📞 978-590-6951

10/22/2025

✨ Work with Plus Forte — From Anywhere! ✨

As the weather gets colder, our schedules get more challenging… whether it’s our own illness, children’s illnesses, snow storms, car trouble, school cancellations, working from home… it makes sense for your medical appointments to be virtual!

Did you know you can access Plus Forte’s expert care and coaching 100% virtually? 💻 Whether you’re looking to…

🏋️‍♀️ Build strength with personalized training
🥗 Reboot your nutrition with healthy coaching
💪 Recover from pain or injury with skilled physical therapy

…you can now do it from the comfort of your own home (or wherever life takes you).

Here’s why clients love our virtual sessions:
🌿 Convenience: No commute, no waiting room — just results.
🎯 Personalized care: You’ll get the same one-on-one attention and customized plans you’d receive in person.
💬 Accountability & support: We check in, adjust your plan, and keep you progressing week after week.
🌎 Flexibility: Perfect for busy schedules, travel, or anyone outside the Chelmsford area!

Whether you’re a busy professional, new mom, or someone ready to take control of your health — telehealth makes it easier than ever to invest in yourself.

📅 Schedule your free consult today at www.plusforte.co or email us at admin@plusforte.co

10/07/2025

🏃‍♀️ Fall marathon season is here — and your body deserves some next-level recovery and prep before race day!

Whether you’re logging your last long runs or tapering down, now’s the time to optimize muscle function and speed up recovery.

At Plus Forte, we’re helping runners go the distance with:
✔️Dry Needling – release tight muscles, reduce pain and improve performance
✔️Red Light Therapy – reduce inflammation and enhance tissue repair/recovery
✔️Cupping Therapy – improve circulation, reduce fascial restriction and ease soreness

Get your legs race-ready and keep those miles feeling strong all the way to the finish line 🏁

📍 Plus Forte LLC | North Chelmsford, MA
📅 Book your session before race week!
💻 www.plusforte.co | 📱
📧admin@plusforte.co

10/02/2025

🚶‍♀️Crushing your steps each day for our October Walking Challenge?! Amazing work! But remember—recovery is just as important as movement. ✨

One of the easiest (and most relaxing) recovery tools you can use: an Epsom salt bath. 🛁

Here’s why it works:
✅ Magnesium in Epsom salts supports muscle relaxation.
✅ Warm water boosts circulation and eases stiffness.
✅ It helps calm stress and tension in both body and mind.
✅ If you end your day with a soak, your sleep will likely improve—and quality sleep is one of the most powerful recovery tools you have. 🌙

So after hitting your step goals, give your muscles and your mind a reset. You’ll wake up recharged and ready to keep moving! 💪✨

👉 Who’s adding an evening Epsom salt bath to their October Walking Challenge routine?
🙋🏻‍♀️I sure am!!

09/30/2025

Could your breathing be contributing to your pain? 🫁💥

Your rib cage isn’t just for protecting your lungs and heart—it plays a huge role in your posture and overall movement. Your rib connect to your spine in the back, and how these ribs move when you breathe directly affects the muscles in your torso, including your diaphragm, intercostals, and core stabilizers and vise versa!

When your ribs don’t move properly or your breathing pattern is altered, it can create tension, asymmetry, and compensation in your back, neck, and shoulders. This can show up as chronic pain, stiffness, or limited range of motion—even if your muscles feel “tight.”

There has been lot of research done on how rib positioning and proper breathing mechanics can retrain your body for better alignment and less pain. By improving how your ribs expand and contract with each breath, you can reduce strain on your spine and surrounding muscles.

💡 Tip: Start noticing how your ribs move when you inhale—do they expand evenly, or do some areas feel stuck? Gentle guided breathing exercises can help restore balance and relieve tension.

If pain is holding you back and you haven’t been able to figure out why it hurts, it might be time to look at your breathing!