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Tuesday 9am - 5pm Thursday 9am - 5pm Friday 1:30pm - 5pm

Whitmarsh Health & Wellness

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Kasson, MN
Whitmarsh Health & Wellness

Helping perimenopausal women feel strong, clear & energized again — with expert PT-led strength, mobility & lifestyle coaching. DM “STRONG” to start.

10/22/2025

Healing can feel lonely—especially when you’re stuck on the couch.
But just because your body needs rest doesn’t mean you have to disconnect.

In fact, connection might be the very thing your nervous system is craving.

You don’t need a big conversation or a long coffee date.
Sometimes a voice note, a “thinking of you” text, or a 5-minute check-in is enough.

Because connection isn’t a distraction from healing—
It’s part of the healing.

👇
Tag someone you’d want in your corner if you were healing.
Or send this to someone who needs that remindhash tags?

10/07/2025

Tired of starting, stopping, and starting again?

You’re not alone — staying consistent is hard when you’re trying to do it all yourself.

That’s where accountability changes everything. 💪

✨ Accountability helps you stay true to your goals.
🔥 Accountability keeps you consistent.
💫 Accountability reminds you to do what you said you would.

But here’s the thing — it’s not about someone doing it for you.
It’s about having someone in your corner to guide, support, and challenge you when life gets loud.

You still have to show up for you.
I’m just here to make sure you don’t quit on yourself this time. 🤍

➡️ Ready for consistency that lasts? Drop a ❤️ or DM me “STRONG.”

09/20/2025

Are you at risk of osteoporosis?

I’m so tired of seeing women in their 60s get surprised by an osteoporosis diagnosis. 🦴 It motivates me to do everything I can now to protect my own bones and yours!

As our hormones shift in midlife, we naturally lose bone density and lean muscle — two key players in staying strong, steady, and energized. Adding a light weighted vest to your walks can be a game changer:

💪 Strengthens bones & muscles – The extra load gently challenges your bones, helping preserve density and reduce osteoporosis risk.

🧘‍♀️ Improves posture & balance – A vest helps activate your core and upper back, which can keep you upright and confident.

🔥 Boosts calorie burn & endurance – A small amount of extra resistance increases your heart rate and stamina without pounding your joints.

🫀 Supports heart & mood – Brisk walking lifts your spirits and protects cardiovascular health, a must during hormonal transitions.

➡️ Ready to make your walks more powerful? Grab a vest, lace up, and take that first step toward stronger bones, a steadier core, and a more energized YOU.

👇 Share your strong bones strategies below!

09/09/2025

✨ Let’s be real… September can be tough.
Back-to-school, sports schedules, activities piling up — it feels like everything gets attention except you.

Here’s the truth: you can’t keep pouring from an empty cup.

I’ve felt it myself lately, and I know I’m not the only one. That’s why, starting Monday 9/15, I’m opening up a FREE accountability group — a space to refocus, recharge, and make time for you.

💬 Comment "committed" in the comments (or send me a DM) if you want in. Let’s do this together. 💪

08/27/2025

Anyone else's keeping them sane during perimenopause?!

This is our "Cortado" and she is the best unofficial emotional support dog there is.

08/16/2025

Perimenopause can feel like a moving target.

One day you’re fine. The next, you’re dealing with joint pain, mood swings, brain fog, and wondering…

Is this an injury? Or is it hormones? And more importantly—what can you actually do about it?

That’s what we’re covering in this live 45-minute workshop.

📌 What is it? A straight-talk, no-fluff conversation about navigating perimenopause with clarity and confidence.

* How to tell the difference between joint pain from injury vs. hormonal changes
* Mindset shifts that make this stage of life easier to navigate
* A key morning routine that supports your energy, mood, and hormones
* Live Q&A so you can get your specific questions answered

🎤 Who’s hosting?
* Shelly Walker – Health Performance Coach
* Crystal Whitmarsh, PT – Licensed Physical Therapist

🗓 When? Thursday, August 21 7:00pm CT / 8:00pm ET

Live on Zoom (replay included if you register)

💸 How do you join?
1️⃣ Pay $10 to reserve your seat (or get the replay) via Stan Store: https://stan.store/UnboundWellnessCoaching

2️⃣ Join our Unbound Facebook Community (required to access the Zoom link + replay): https://m.facebook.com/groups/976068264470009/

3️⃣ Mark your calendar for Thursday, Aug 21 at 7pm CT/8pm ET!

Once you’re in the group, you’ll get the Zoom link and all the details.

🎁 BONUS for attendees:
* Crystal: Free 15-min pain/injury evaluation
* Shelly: Free 1:1 nutrition consult

💬 Stop guessing, start understanding. This stage of life is complicated—but you don’t have to navigate it alone.

08/11/2025

Survival mode is real. But so is the comeback. 💪

After a huge life change and a big move… practicing what I preach took a nose dive.

For a couple of months, I wasn’t doing the very things I encourage my clients to do. I was in survival mode — mentally, physically, spiritually.

• One workout a week

• More processed “easy” foods

• Extra caffeine

• Let my supplements run out

• Inconsistent devotionals

And I felt it: more anxious thoughts, irritable with my family, less energy, and poorer sleep.

But here’s the good news — I started making small changes, and I already feel so much better.

✅️ Supplements reordered

✅️ 80+ oz of water a day + electrolytes

✅️ 3 workouts last week

✅️ Cleaner, whole-food snacks

✅️ 30g protein within an hour of waking

✅️ Prayer Journaling & dedicated devotional time

Life happens. You can fall off track — it’s part of being human.
But you don’t have to stay there.
Take the next small step. Start today. 💪

Let me know your one next thing in the comments 👇

06/23/2025

Transitions. 🌿

The past few months have been a whirlwind.
I’ll be honest — I felt like running… maybe even hiding a little.

So much was changing, I started to think:
“Maybe it’s time to rebrand. A fresh start. A new look. A new identity.”

As many of you know, Whitmarsh Health & Wellness is transitioning to a fully digital practice as we move back home to Michigan and focus on what matters most: family. 🤍

After all that has happened, I thought we needed something entirely new.. new logo, new messaging, new everything.

But then I spoke with our original brand consultant — and dear friend — Samantha Herr. And she lovingly reminded me of something powerful:

👉 WHW was already built on the values that have carried us through and guided our path.

Faith. Family. Community. Growth.

Those values haven’t changed.
They’ve only deepened.

They’re the reason for this move.
The why behind our evolution.
And the foundation we’ll continue to build on.

So instead of running or redefining…
I’m choosing to remain rooted.

✨ Our tools are new.
✨ Our delivery is digital.
But our heart? Our mission? It’s the same.

Thank you, Sam, for the clarity — and thank YOU, our community, for walking alongside us.

🍃💛 Here's to transformation that stays true to its roots.

—

✨ P.S. — I have ONE spot left in my beta founding member program!
If you’ve been thinking about working together in a way that’s flexible, personalized, and rooted in wellness — this is for you. DM me to claim the final spot! 🌟

06/11/2025

🚨 NEW from Whitmarsh Health and Wellness! 🚨

We’re launching a brand new digital wellness experience—and YOU could be one of the first to try it!

Our program is built on 3 powerful pillars:

✅ Accountability to keep you on track
💪 Targeted strength + mobility training for real results
🥗 Mindful nutrition to support your lifetime goals

✨ We’re looking for 5 dedicated people to beta test this program at an exclusive founding member rate!

📩 DM us or visit our website to learn more and claim your spot!

Let’s build a healthier, stronger you—together. 💥

04/22/2025

Imagine caring for your baby or toddler without constant aches and pains! ✨

Our FREE event, "Parenting Without Pain," is happening May 7th at 4 p.m. at Centered Hypnotherapy (275 37th St. NE, Rochester, MN 55906, suite 500).

Discover simple yet effective techniques to feel better.

Space is limited to 10 people - register now! Wear comfortable attire and bring a yoga mat or cushion.

https://go.whwphysicaltherapy.com/parenting-without-pain-050725

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Address

Kasson, MN
55944

Opening Hours

Tuesday	9am - 5pm
Thursday	9am - 5pm
Friday	1:30pm - 5pm

Telephone

+15073395239

Website

http://Whwphysicaltherapy.com/

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