Wellspring Chiropractic Lifestyle Center

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

12/29/2025

๐Ÿ’ชโค๏ธ ๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰ ๐’—๐’”. ๐‘ช๐’‚๐’“๐’…๐’Š๐’: Do You Know the Difference?
Pilates, yoga, CrossFit, cardio classesโ€”๐˜๐—ต๐—ฒ๐˜† ๐—ฎ๐—น๐—น ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐˜ƒ๐—ฎ๐—น๐˜‚๐—ฒ ๐Ÿ‹๏ธ๐Ÿง˜

โœ… Strength training ๐›๐ฎ๐ข๐ฅ๐๐ฌ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž, ๐›๐จ๐จ๐ฌ๐ญ๐ฌ ๐ฆ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐ฌ๐ฆ, ๐ฉ๐ซ๐จ๐ญ๐ž๐œ๐ญ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐ง๐ž๐ฌ, ๐š๐ง๐ ๐ฉ๐ซ๐ž๐ฏ๐ž๐ง๐ญ๐ฌ ๐Ÿ๐š๐ฅ๐ฅ๐ฌ.

โค๏ธ Cardio ๐ฌ๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก๐ž๐ง๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ซ๐ญ ๐š๐ง๐ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž๐ฌ ๐ž๐ง๐๐ฎ๐ซ๐š๐ง๐œ๐ž.

๐Ÿ‘‰ Donโ€™t confuse one for the other! Both play unique roles in ๐’Œ๐’†๐’†๐’‘๐’Š๐’๐’ˆ ๐’š๐’๐’– ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š, ๐’Ž๐’๐’ƒ๐’Š๐’๐’†, ๐’‚๐’๐’… ๐’—๐’Š๐’ƒ๐’“๐’‚๐’๐’•.

๐‘ฏ๐’†๐’“๐’†โ€™๐’” ๐’•๐’‰๐’† ๐’˜๐’Š๐’๐’๐’Š๐’๐’ˆ ๐’‡๐’๐’“๐’Ž๐’–๐’๐’‚ ๐Ÿค”

2 ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป๐˜€/๐˜„๐—ฒ๐—ฒ๐—ธ โ–ถ๏ธ weightlifting, resistance, bodyweight moves, Pilates, or yoga holds
2 ๐—ฐ๐—ฎ๐—ฟ๐—ฑ๐—ถ๐—ผ ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป๐˜€/๐˜„๐—ฒ๐—ฒ๐—ธ โ–ถ๏ธ brisk walking, cycling, running, or classes
๐€๐๐ ๐ข๐ง ๐œ๐ก๐ข๐ซ๐จ๐ฉ๐ซ๐š๐œ๐ญ๐ข๐œ ๐œ๐š๐ซ๐ž โ–ถ๏ธ for safe biomechanics and long-term success

โค๏ธโ€๐Ÿฉน๐‘ช๐’๐’๐’”๐’Š๐’”๐’•๐’†๐’๐’„๐’š + ๐’—๐’‚๐’“๐’Š๐’†๐’•๐’š = ๐’‚ ๐’”๐’•๐’“๐’๐’๐’ˆ๐’†๐’“ ๐’‰๐’†๐’‚๐’“๐’•, ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’Š๐’†๐’“ ๐’ƒ๐’๐’๐’†๐’”, ๐’‚๐’๐’… ๐’Ž๐’๐’“๐’† ๐’†๐’๐’†๐’“๐’ˆ๐’š ๐’‡๐’๐’“ ๐’๐’Š๐’‡๐’†!

12/26/2025

๐Ÿช‘โžก๏ธ๐Ÿšถ ๐‚๐š๐ง ๐ฒ๐จ๐ฎ ๐ฉ๐š๐ฌ๐ฌ ๐ญ๐ก๐ข๐ฌ ๐ฌ๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก & ๐›๐š๐ฅ๐š๐ง๐œ๐ž ๐ญ๐ž๐ฌ๐ญ? Sit cross-legged on the floorโ€ฆ now ๐’•๐’“๐’š ๐’•๐’ ๐’”๐’•๐’‚๐’๐’… ๐’–๐’‘ ๐’˜๐’Š๐’•๐’‰๐’๐’–๐’• ๐’–๐’”๐’Š๐’๐’ˆ ๐’š๐’๐’–๐’“ ๐’‰๐’‚๐’๐’…๐’” ๐’๐’“ ๐’Œ๐’๐’†๐’†๐’”.

โœ… ๐—œ๐—ณ ๐˜†๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ปโ€”๐—ณ๐—ฎ๐—ป๐˜๐—ฎ๐˜€๐˜๐—ถ๐—ฐ! Youโ€™ve got strength, balance, and mobility on your side.
โŒ ๐—œ๐—ณ ๐—ป๐—ผ๐˜โ€”๐—ฑ๐—ผ๐—ปโ€™๐˜ ๐˜„๐—ผ๐—ฟ๐—ฟ๐˜†. Thatโ€™s your body telling you ๐’Š๐’•โ€™๐’” ๐’•๐’Š๐’Ž๐’† ๐’•๐’ ๐’•๐’“๐’‚๐’Š๐’.

Hereโ€™s how to build it back:

๐Ÿ’ฅ ๐—ฃ๐—ฟ๐—ฎ๐—ฐ๐˜๐—ถ๐—ฐ๐—ฒ ๐˜€๐—พ๐˜‚๐—ฎ๐˜๐˜€ & ๐—น๐˜‚๐—ป๐—ด๐—ฒ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐—น๐—ฒ๐—ด ๐—ฝ๐—ผ๐˜„๐—ฒ๐—ฟ
๐Ÿ’ฅ ๐—”๐—ฑ๐—ฑ ๐˜€๐—ถ๐—ป๐—ด๐—น๐—ฒ-๐—น๐—ฒ๐—ด ๐—ฏ๐—ฎ๐—น๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—ต๐—ผ๐—น๐—ฑ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐˜€๐˜๐—ฎ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜†
๐Ÿ’ฅ ๐—ช๐—ผ๐—ฟ๐—ธ ๐—ผ๐—ป ๐—ต๐—ถ๐—ฝ & ๐—ฎ๐—ป๐—ธ๐—น๐—ฒ ๐—บ๐—ผ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜† ๐—ณ๐—ผ๐—ฟ ๐˜€๐—บ๐—ผ๐—ผ๐˜๐—ต๐—ฒ๐—ฟ ๐—บ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜

๐Ÿ’ก This simple test is ๐’๐’๐’† ๐’๐’‡ ๐’•๐’‰๐’† ๐’”๐’•๐’“๐’๐’๐’ˆ๐’†๐’”๐’• ๐’Š๐’๐’…๐’Š๐’„๐’‚๐’•๐’๐’“๐’” ๐’๐’‡ ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’๐’๐’๐’ˆ๐’†๐’—๐’Š๐’•๐’š. Each rep isnโ€™t just exerciseโ€”๐—ถ๐˜โ€™๐˜€ ๐—ฎ๐—ป ๐—ถ๐—ป๐˜ƒ๐—ฒ๐˜€๐˜๐—บ๐—ฒ๐—ป๐˜ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ถ๐—ป๐—ฑ๐—ฒ๐—ฝ๐—ฒ๐—ป๐—ฑ๐—ฒ๐—ป๐—ฐ๐—ฒ, ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต, ๐—ฎ๐—ป๐—ฑ ๐—ฐ๐—ผ๐—ป๐—ณ๐—ถ๐—ฑ๐—ฒ๐—ป๐—ฐ๐—ฒ ๐—ณ๐—ผ๐—ฟ ๐˜†๐—ฒ๐—ฎ๐—ฟ๐˜€ ๐˜๐—ผ ๐—ฐ๐—ผ๐—บ๐—ฒ.

12/24/2025

โœ‹ ๐‡๐จ๐ฐ ๐ฌ๐ญ๐ซ๐จ๐ง๐  ๐ข๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐ซ๐ข๐ฉ?
Your handshake ๐’“๐’†๐’—๐’†๐’‚๐’๐’” ๐’Ž๐’๐’“๐’† ๐’‚๐’ƒ๐’๐’–๐’• ๐’š๐’๐’–๐’“ ๐’‰๐’†๐’‚๐’๐’•๐’‰ than you think.

โ€ผ๏ธA 2018 British Medical Journal study found that ๐˜„๐—ฒ๐—ฎ๐—ธ ๐—ด๐—ฟ๐—ถ๐—ฝ ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต ๐—ถ๐˜€ ๐—น๐—ถ๐—ป๐—ธ๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ฒ๐—ฎ๐—ฟ๐—น๐˜† ๐—บ๐—ผ๐—ฟ๐˜๐—ฎ๐—น๐—ถ๐˜๐˜†. Why? Grip strength doesnโ€™t just measure musclesโ€”it reflects your nervous system integrity and even impacts ๐’†๐’๐’†๐’“๐’ˆ๐’š, ๐’Š๐’Ž๐’Ž๐’–๐’๐’Š๐’•๐’š, ๐’‚๐’๐’… ๐’…๐’Š๐’ˆ๐’†๐’”๐’•๐’Š๐’๐’ ๐Ÿ˜ณ

๐Ÿ’ก ๐—›๐—ฒ๐—ฟ๐—ฒโ€™๐˜€ ๐˜๐—ต๐—ฒ ๐—ด๐—ผ๐—ผ๐—ฑ ๐—ป๐—ฒ๐˜„๐˜€: you can train and improve it!
โœ… ๐‚๐š๐ซ๐ซ๐ฒ ๐ ๐ซ๐จ๐œ๐ž๐ซ๐ฒ ๐›๐š๐ ๐ฌ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐ก๐š๐ง๐๐ฅ๐ž๐ฌ
โœ… ๐‡๐š๐ง๐  ๐Ÿ๐ซ๐จ๐ฆ ๐š ๐›๐š๐ซ
โœ… ๐’๐ช๐ฎ๐ž๐ž๐ณ๐ž ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ ๐ฉ๐ฎ๐ญ๐ญ๐ฒ
โœ… ๐…๐š๐ซ๐ฆ๐ž๐ซ๐ฌ ๐œ๐š๐ซ๐ซ๐ข๐ž๐ฌ & ๐ก๐จ๐ฎ๐ฌ๐ž๐ก๐จ๐ฅ๐ ๐ญ๐š๐ฌ๐ค๐ฌ (yesโ€”even opening jars counts!)
โœ… ๐‘๐ž๐ ๐ฎ๐ฅ๐š๐ซ ๐œ๐ก๐ข๐ซ๐จ๐ฉ๐ซ๐š๐œ๐ญ๐ข๐œ ๐œ๐š๐ซ๐ž ๐ญ๐จ ๐ซ๐ž๐ฌ๐ญ๐จ๐ซ๐ž ๐ง๐ž๐ซ๐ฏ๐ž ๐ข๐ง๐ฉ๐ฎ๐ญ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐ก๐š๐ง๐๐ฌ

๐ŸŒŸ Remember: ๐—ฆ๐˜๐—ฟ๐—ผ๐—ป๐—ด ๐—ด๐—ฟ๐—ถ๐—ฝ = ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด ๐—น๐—ถ๐—ณ๐—ฒ. If you can hold on, you can fully engage with life.

12/22/2025

๐Ÿ’ช ๐–๐š๐ง๐ญ ๐Œ๐จ๐ซ๐ž ๐‘๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ฐ๐ข๐ญ๐ก ๐‹๐ž๐ฌ๐ฌ ๐–๐ž๐ข๐ ๐ก๐ญ?

Strength training doesnโ€™t have to mean heavy lifting ๐Ÿ‹๏ธ With ๐‘ฉ๐‘ญ๐‘น (๐‘ฉ๐’๐’๐’๐’… ๐‘ญ๐’๐’๐’˜ ๐‘น๐’†๐’”๐’•๐’“๐’Š๐’„๐’•๐’Š๐’๐’) ๐’•๐’“๐’‚๐’Š๐’๐’Š๐’๐’ˆ ๐’–๐’”๐’Š๐’๐’ˆ ๐’ƒ3 ๐’ƒ๐’‚๐’๐’…๐’”, you can build strength and endurance using light weights that feel heavyโ€”๐˜„๐—ถ๐˜๐—ต๐—ผ๐˜‚๐˜ ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐—น๐—ผ๐—ฎ๐—ฑ๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ท๐—ผ๐—ถ๐—ป๐˜๐˜€ โŒ

โœจ Why chiropractors recommend b3 bands:
โœ… ๐‰๐จ๐ข๐ง๐ญ-๐…๐ซ๐ข๐ž๐ง๐๐ฅ๐ฒ โ€“ Perfect for women with arthritis or anyone easing into strength training.
โœ… ๐„๐Ÿ๐Ÿ๐ข๐œ๐ข๐ž๐ง๐ญ โ€“ Just 20 minutes can deliver the benefits of a full hour of traditional training.
โœ… ๐‡๐จ๐ซ๐ฆ๐จ๐ง๐ž ๐๐จ๐จ๐ฌ๐ญ โ€“ BFR training triggers growth factors that support recovery, metabolism, and whole-body health.
โœ… ๐•๐ž๐ซ๐ฌ๐š๐ญ๐ข๐ฅ๐ž โ€“ Use them with squats, lunges, curls, presses, or even simple walks.

๐ŸŒŸ Whether youโ€™re busy, dealing with joint pain, or simply want smarter training, ๐’ƒ3 ๐’ƒ๐’‚๐’๐’…๐’” ๐’Ž๐’‚๐’Œ๐’† ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰ ๐’•๐’“๐’‚๐’Š๐’๐’Š๐’๐’ˆ ๐’‚๐’„๐’„๐’†๐’”๐’”๐’Š๐’ƒ๐’๐’† ๐’‡๐’๐’“ ๐’†๐’—๐’†๐’“๐’š ๐’‚๐’ˆ๐’† ๐’‚๐’๐’… ๐’‡๐’Š๐’•๐’๐’†๐’”๐’” ๐’๐’†๐’—๐’†๐’.

12/19/2025

๐Ÿ”ฅ ๐—–๐—ผ๐—ฟ๐—ฒ ๐—ฆ๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต: ๐‘ด๐’๐’“๐’† ๐‘ป๐’‰๐’‚๐’ ๐‘ฑ๐’–๐’”๐’• ๐‘จ๐’ƒ๐’”

๐Ÿค” When most people think of core training, they picture endless sit-ups. But ๐ซ๐ž๐š๐ฅ core strength is about ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ฐ๐˜๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐˜€๐—ฝ๐—ถ๐—ป๐—ฒ, ๐—ฝ๐—ผ๐˜„๐—ฒ๐—ฟ๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐—บ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜, ๐—ฎ๐—ป๐—ฑ ๐—ฐ๐—ผ๐—ป๐—ป๐—ฒ๐—ฐ๐˜๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐˜‚๐—ฝ๐—ฝ๐—ฒ๐—ฟ ๐—ฎ๐—ป๐—ฑ ๐—น๐—ผ๐˜„๐—ฒ๐—ฟ ๐—ฏ๐—ผ๐—ฑ๐˜†.

Here are some ๐’„๐’‰๐’Š๐’“๐’๐’‘๐’“๐’‚๐’„๐’•๐’๐’“-๐’‚๐’‘๐’‘๐’“๐’๐’—๐’†๐’… ๐’Ž๐’๐’—๐’†๐’” to build functional core strength:
โ˜€๏ธ ๐Œ๐จ๐ซ๐ง๐ข๐ง๐  ๐‚๐จ๐ซ๐ž ๐–๐š๐ค๐ž-๐”๐ฉ โ€“ Lie flat, raise your legs ~15 degrees, and trace slow circles clockwise & counterclockwise. This activates the deep stabilizers that protect your back.
โ˜€๏ธ ๐ˆ๐ง๐ง๐ž๐ซ ๐‚๐จ๐ซ๐ฌ๐ž๐ญ ๐€๐œ๐ญ๐ข๐ฏ๐š๐ญ๐ข๐จ๐ง โ€“ Stand tall, lengthen your spine, lift your tailbone slightly, and tighten your rib cage like youโ€™re zipping up a jacket.
โ˜€๏ธ ๐‚๐จ๐ซ๐ž ๐’๐ญ๐š๐ฉ๐ฅ๐ž๐ฌ โ€“ Planks, side planks, and bird dogs. Focus on quality of movement and breath, not speed.

โ€ผ๏ธ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: your core isnโ€™t just your absโ€”๐’Š๐’•โ€™๐’” ๐’š๐’๐’–๐’“ ๐’†๐’๐’•๐’Š๐’“๐’† ๐’”๐’•๐’‚๐’ƒ๐’Š๐’๐’Š๐’›๐’Š๐’๐’ˆ ๐’”๐’š๐’”๐’•๐’†๐’Ž. Strengthen it daily, and youโ€™ll ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐ฉ๐จ๐ฌ๐ญ๐ฎ๐ซ๐ž, ๐ซ๐ž๐๐ฎ๐œ๐ž ๐ข๐ง๐ฃ๐ฎ๐ซ๐ฒ ๐ซ๐ข๐ฌ๐ค, ๐š๐ง๐ ๐›๐ฎ๐ข๐ฅ๐ ๐ฉ๐จ๐ฐ๐ž๐ซ ๐Ÿ๐จ๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ ๐ฅ๐ข๐Ÿ๐ญ, ๐ฉ๐ฎ๐ฌ๐ก, ๐š๐ง๐ ๐ฌ๐ญ๐ž๐ฉ ๐ฒ๐จ๐ฎ ๐ญ๐š๐ค๐ž ๐Ÿšถ

12/17/2025

๐Ÿ’ช ๐”๐ฉ๐ฉ๐ž๐ซ ๐๐จ๐๐ฒ ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐’๐ญ๐š๐ซ๐ญ๐ฌ ๐ฐ๐ข๐ญ๐ก ๐๐ฎ๐ฌ๐ก-๐”๐ฉ๐ฌ!

Push-ups are ๐’๐’๐’† ๐’๐’‡ ๐’•๐’‰๐’† ๐’Ž๐’๐’”๐’• ๐’†๐’‡๐’‡๐’†๐’„๐’•๐’Š๐’—๐’† ๐’–๐’‘๐’‘๐’†๐’“ ๐’ƒ๐’๐’…๐’š ๐’†๐’™๐’†๐’“๐’„๐’Š๐’”๐’†๐’” ever invented. The best part? ๐—ก๐—ผ ๐—ฒ๐—พ๐˜‚๐—ถ๐—ฝ๐—บ๐—ฒ๐—ป๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ๐—ฒ๐—ฑโ€”๐—ท๐˜‚๐˜€๐˜ ๐˜†๐—ผ๐˜‚ ๐˜ƒ๐—ฒ๐—ฟ๐˜€๐˜‚๐˜€ ๐—ด๐—ฟ๐—ฎ๐˜ƒ๐—ถ๐˜๐˜†.

๐Ÿ๐‡๐จ๐ฐ ๐ญ๐จ ๐ฌ๐ญ๐š๐ซ๐ญ:

๐Ÿ”ฅ Modify on a wall or counter if needed, and work down to the floor as you get stronger.
๐Ÿ”ฅ ๐“๐ซ๐ฒ ๐“๐ก๐ž 4-๐Œ๐ข๐ง๐ฎ๐ญ๐ž ๐…๐ข๐ฑ: 20 seconds of push-ups, 10 seconds rest, repeat for 8 rounds. This will activate your chest, arms, and core.

๐‘จ๐’…๐’… ๐’—๐’‚๐’“๐’Š๐’†๐’•๐’š ๐’•๐’ ๐’„๐’‰๐’‚๐’๐’๐’†๐’๐’ˆ๐’† ๐’š๐’๐’–๐’“๐’”๐’†๐’๐’‡:

โšกIncline push-ups on a bench
โšกTricep push-ups with arms close to your body
โšกPush-ups with shoulder taps or slow handles
โšกPush-ups on handles for advanced strength

๐Ÿ’ก These variations not only ๐—ฝ๐—ฟ๐—ฒ๐˜ƒ๐—ฒ๐—ป๐˜ ๐—ฝ๐—น๐—ฎ๐˜๐—ฒ๐—ฎ๐˜‚๐˜€, but also carry over to everyday lifeโ€”lifting groceries, shoveling snow, or carrying kids and grandkids.

๐Ÿ“Œ Push-ups are simple, effective, and scalable ๐Ÿ๐จ๐ซ ๐š๐ฅ๐ฅ ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ฅ๐ž๐ฏ๐ž๐ฅ๐ฌ ๐Ÿ—“๏ธ Start today and ๐’‡๐’†๐’†๐’ ๐’•๐’‰๐’† ๐’…๐’Š๐’‡๐’‡๐’†๐’“๐’†๐’๐’„๐’† ๐’Š๐’ ๐’š๐’๐’–๐’“ ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰ ๐’‚๐’๐’… ๐’‡๐’–๐’๐’„๐’•๐’Š๐’๐’๐’‚๐’ ๐’Ž๐’๐’—๐’†๐’Ž๐’†๐’๐’•!

12/15/2025

๐Ÿ‹๏ธโ€โ™€๏ธ ๐‹๐จ๐ฐ๐ž๐ซ ๐๐จ๐๐ฒ ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐’๐ญ๐š๐ซ๐ญ๐ฌ ๐ฐ๐ข๐ญ๐ก ๐’๐ช๐ฎ๐š๐ญ๐ฌ!

โ€ผ๏ธIf you could do just one lower body move for life, ๐’Ž๐’‚๐’Œ๐’† ๐’Š๐’• ๐’•๐’‰๐’† ๐’”๐’’๐’–๐’‚๐’•. Why? Because ๐—ฒ๐˜ƒ๐—ฒ๐—ฟ๐˜†๐—ฑ๐—ฎ๐˜† ๐—บ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜๐˜€โ€”getting out of a chair, rising from the floor, gardening, or picking up heavy objectsโ€”๐˜€๐˜๐—ฎ๐—ฟ๐˜ ๐˜„๐—ถ๐˜๐—ต ๐—ฎ ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด ๐˜€๐—พ๐˜‚๐—ฎ๐˜ ๐Ÿช‘

๐Ÿ’ก ๐‘ฏ๐’๐’˜ ๐’•๐’ ๐’‘๐’“๐’‚๐’„๐’•๐’Š๐’„๐’†:

โš–๏ธ ๐’๐ญ๐š๐ซ๐ญ ๐ฐ๐ข๐ญ๐ก ๐›๐จ๐๐ฒ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฌ๐ช๐ฎ๐š๐ญ๐ฌ, keeping your chest proud and knees tracking over heels.
๐Ÿชจ ๐€๐๐ ๐š ๐ค๐ž๐ญ๐ญ๐ฅ๐ž๐›๐ž๐ฅ๐ฅโ€”or even a rock from your yardโ€”for goblet squats.
๐Ÿ’ฏ ๐“๐ซ๐ฒ 10 ๐ฌ๐ช๐ฎ๐š๐ญ๐ฌ when you wake up or before dinner to make it part of your daily routine.

๐Ÿ“ˆ Level up:

โšก๐‘บ๐’–๐’Ž๐’ ๐’”๐’’๐’–๐’‚๐’•๐’” for inner thigh strength.
โšก๐‘บ๐’‘๐’๐’Š๐’• ๐’”๐’’๐’–๐’‚๐’•๐’” for balance and stability.
โšกGradually ๐’‚๐’…๐’… ๐’˜๐’†๐’Š๐’ˆ๐’‰๐’• as you get stronger.

๐Ÿ’ช Squats arenโ€™t just exerciseโ€”they build hip, knee, and spine resilience, ๐—ธ๐—ฒ๐—ฒ๐—ฝ๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚ ๐—บ๐—ผ๐—ฏ๐—ถ๐—น๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด ๐—ฎ๐˜ ๐—ฎ๐—ป๐˜† ๐—ฎ๐—ด๐—ฒ. Practice daily, and ๐’Ž๐’‚๐’Œ๐’† ๐’”๐’’๐’–๐’‚๐’•๐’•๐’Š๐’๐’ˆ ๐’”๐’†๐’„๐’๐’๐’… ๐’๐’‚๐’•๐’–๐’“๐’†! ๐Ÿ—“๏ธ

12/12/2025

๐Ÿ’ช ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก๐ž๐ง ๐’๐ฆ๐š๐ซ๐ญ๐ž๐ซ, ๐๐จ๐ญ ๐‡๐š๐ซ๐๐ž๐ซ!

Most people think getting stronger means pushing to the max every sessionโ€”๐’ƒ๐’–๐’• ๐’•๐’‰๐’‚๐’•โ€™๐’” ๐’‚๐’„๐’•๐’–๐’‚๐’๐’๐’š ๐’˜๐’‰๐’†๐’“๐’† ๐’Š๐’๐’‹๐’–๐’“๐’š ๐’‚๐’๐’… ๐’ƒ๐’–๐’“๐’๐’๐’–๐’• ๐’๐’Š๐’—๐’†.

Hereโ€™s how strength training ๐—ฟ๐—ฒ๐—ฎ๐—น๐—น๐˜† works:

โœ…๐‚๐จ๐ฆ๐Ÿ๐จ๐ซ๐ญ ๐™๐จ๐ง๐ž (โ‰ˆ70% ๐ž๐Ÿ๐Ÿ๐จ๐ซ๐ญ): Keeps you moving, maintains fitness, but doesnโ€™t push growth.
โœ…๐’๐ญ๐ซ๐ž๐ญ๐œ๐ก ๐™๐จ๐ง๐ž (โ‰ˆ80% ๐ž๐Ÿ๐Ÿ๐จ๐ซ๐ญ): The sweet spot! This is where progress and strength gains happen.
โš ๏ธ ๐’๐ญ๐ซ๐ž๐ฌ๐ฌ ๐™๐จ๐ง๐ž (โ‰ˆ90% ๐ž๐Ÿ๐Ÿ๐จ๐ซ๐ญ): Great for short burstsโ€”use sparingly to avoid overtaxing your body.
โŒ๐๐ซ๐ž๐š๐ค๐๐จ๐ฐ๐ง ๐™๐จ๐ง๐ž (100%+ ๐ž๐Ÿ๐Ÿ๐จ๐ซ๐ญ): Risky territoryโ€”injury and burnout live here.

๐Ÿ‹๏ธ Consistency in the 70โ€“80% range with occasional short pushes to 90% is the ๐’”๐’‚๐’‡๐’†๐’”๐’• ๐’˜๐’‚๐’š ๐’•๐’ ๐’ƒ๐’–๐’Š๐’๐’… ๐’“๐’†๐’‚๐’, ๐’”๐’–๐’”๐’•๐’‚๐’Š๐’๐’‚๐’ƒ๐’๐’† ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰ โค๏ธโ€๐Ÿฉน

๐Ÿ“ˆ ๐—ง๐—ต๐—ถ๐—ป๐—ธ ๐˜€๐—บ๐—ฎ๐—ฟ๐˜๐—ฒ๐—ฟ, ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป ๐˜€๐—บ๐—ฎ๐—ฟ๐˜๐—ฒ๐—ฟ, ๐—ฎ๐—ป๐—ฑ ๐—น๐—ฒ๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฏ๐—ผ๐—ฑ๐˜† ๐—ด๐—ฟ๐—ผ๐˜„ ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด๐—ฒ๐—ฟ ๐˜„๐—ถ๐˜๐—ต๐—ผ๐˜‚๐˜ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ถ๐—ป๐—ด ๐—ฑ๐—ผ๐˜„๐—ป!

12/06/2025

๐Ÿก ๐‘น๐’†๐’…๐’†๐’”๐’Š๐’ˆ๐’ ๐’€๐’๐’–๐’“ ๐‘ฏ๐’๐’Ž๐’† ๐’‡๐’๐’“ ๐‘บ๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰ ๐Ÿ’ช
Want to sneak in strength training without extra gym time? ๐—ง๐—ต๐—ฒ ๐˜€๐—ฒ๐—ฐ๐—ฟ๐—ฒ๐˜ ๐—ถ๐˜€ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฒ๐—ป๐˜ƒ๐—ถ๐—ฟ๐—ผ๐—ป๐—บ๐—ฒ๐—ป๐˜!

๐Ÿ”ฅ ๐’๐ญ๐จ๐ซ๐ž ๐ก๐ž๐š๐ฏ๐ฒ ๐ฉ๐จ๐ญ๐ฌ ๐จ๐ง ๐ญ๐ก๐ž ๐›๐จ๐ญ๐ญ๐จ๐ฆ ๐ฌ๐ก๐ž๐ฅ๐Ÿ โžก๏ธ squat to lift
๐Ÿ”ฅ ๐๐ฅ๐š๐œ๐ž ๐ฉ๐š๐ง๐ญ๐ซ๐ฒ ๐ข๐ญ๐ž๐ฆ๐ฌ ๐ก๐ข๐ ๐ก โžก๏ธ reach and stretch
๐Ÿ”ฅ ๐‚๐š๐ซ๐ซ๐ฒ ๐ฅ๐š๐ฎ๐ง๐๐ซ๐ฒ ๐›๐š๐ฌ๐ค๐ž๐ญ๐ฌ ๐ฎ๐ฉ๐ฌ๐ญ๐š๐ข๐ซ๐ฌ โžก๏ธ natural resistance
๐Ÿ”ฅ ๐Š๐ž๐ž๐ฉ ๐ซ๐ž๐ฌ๐ข๐ฌ๐ญ๐š๐ง๐œ๐ž ๐›๐š๐ง๐๐ฌ ๐›๐ฒ ๐ญ๐ก๐ž ๐“๐• โžก๏ธ squeeze in mini workouts
๐Ÿ”ฅ ๐”๐ฌ๐ž ๐š ๐ฌ๐ญ๐ฎ๐ซ๐๐ฒ ๐›๐จ๐ฑ ๐š๐ฌ ๐š ๐ฌ๐ญ๐ž๐ฉ-๐ฎ๐ฉ ๐ฌ๐ญ๐š๐ญ๐ข๐จ๐ง
๐Ÿ”ฅ ๐€๐๐ ๐ฉ๐ฎ๐ฅ๐ฅ-๐ฎ๐ฉ ๐›๐š๐ซ๐ฌ ๐ข๐ง ๐๐จ๐จ๐ซ๐ฐ๐š๐ฒ๐ฌ ๐จ๐ซ ๐ฅ๐ข๐ ๐ก๐ญ ๐๐ฎ๐ฆ๐›๐›๐ž๐ฅ๐ฅ๐ฌ ๐ข๐ง ๐ญ๐ก๐ž ๐ค๐ข๐ญ๐œ๐ก๐ž๐ง

๐Ÿ˜๏ธYour home can become a built-in gym! ๐‘บ๐’Ž๐’‚๐’๐’ ๐’…๐’‚๐’Š๐’๐’š ๐’Ž๐’๐’—๐’†๐’Ž๐’†๐’๐’•๐’” ๐’‚๐’…๐’… ๐’–๐’‘ ๐’•๐’ ๐’๐’‚๐’”๐’•๐’Š๐’๐’ˆ ๐’“๐’†๐’”๐’Š๐’๐’Š๐’†๐’๐’„๐’†, ๐’ƒ๐’†๐’•๐’•๐’†๐’“ ๐’Ž๐’๐’ƒ๐’Š๐’๐’Š๐’•๐’š, ๐’‚๐’๐’… ๐’”๐’•๐’“๐’†๐’๐’ˆ๐’•๐’‰ ๐’•๐’‰๐’‚๐’• ๐’”๐’–๐’‘๐’‘๐’๐’“๐’•๐’” ๐’š๐’๐’– ๐’‚๐’• ๐’†๐’—๐’†๐’“๐’š ๐’‚๐’ˆ๐’† ๐Ÿคธ

12/05/2025

๐Ÿ‘ฆ ๐Š๐ข๐๐ฌ ๐๐ž๐ž๐ ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐“๐จ๐จ! ๐Ÿ’ช
Think strength training is only for adults? ๐‘ต๐’๐’• ๐’•๐’“๐’–๐’†โ€”๐’Œ๐’Š๐’…๐’” ๐’๐’†๐’†๐’… ๐’Š๐’• ๐’‹๐’–๐’”๐’• ๐’‚๐’” ๐’Ž๐’–๐’„๐’‰, ๐’ƒ๐’–๐’• ๐’Š๐’• ๐’๐’๐’๐’Œ๐’” ๐’…๐’Š๐’‡๐’‡๐’†๐’“๐’†๐’๐’•.

๐Ÿƒ Running, ๐ŸŒณ climbing trees, ๐ŸŽ’ carrying backpacks, and outdoor play = ๐—ป๐—ฎ๐˜๐˜‚๐—ฟ๐—ฎ๐—น ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด. For teens, ๐3 ๐›๐š๐ง๐๐ฌ ๐š๐๐ ๐š ๐ฌ๐š๐Ÿ๐ž, ๐Ÿ๐ฎ๐ง ๐ฐ๐š๐ฒ ๐ญ๐จ ๐›๐ฎ๐ข๐ฅ๐ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐š๐ง๐ ๐ซ๐ž๐ฌ๐ข๐ฅ๐ข๐ž๐ง๐œ๐ž.

๐ŸŒŸ Strong kids grow into strong adults
๐ŸŒŸ Playful movement ๐’ƒ๐’–๐’Š๐’๐’…๐’” ๐’„๐’๐’๐’“๐’…๐’Š๐’๐’‚๐’•๐’Š๐’๐’, ๐’„๐’๐’๐’‡๐’Š๐’…๐’†๐’๐’„๐’†, ๐’‚๐’๐’… ๐’๐’Š๐’‡๐’†๐’๐’๐’๐’ˆ ๐’‰๐’†๐’‚๐’๐’•๐’‰.
๐ŸŒŸ Strength training for kids should be ๐’‡๐’–๐’, ๐’„๐’“๐’†๐’‚๐’•๐’Š๐’—๐’†, ๐’‚๐’๐’… ๐’‚๐’„๐’•๐’Š๐’—๐’†โ€”not just gym work!

Encourage lifting, carrying, climbing, and outdoor games. ๐—ช๐—ต๐—ฎ๐˜ ๐—น๐—ผ๐—ผ๐—ธ๐˜€ ๐—น๐—ถ๐—ธ๐—ฒ ๐—ฝ๐—น๐—ฎ๐˜† ๐˜๐—ผ๐—ฑ๐—ฎ๐˜† ๐—ถ๐˜€ ๐—ฒ๐˜€๐˜€๐—ฒ๐—ป๐˜๐—ถ๐—ฎ๐—น ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—น๐—ถ๐—ณ๐—ฒ ๐Ÿƒ

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

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Wellspring Chiropractic Lifestyle Center

Doctor Heather Rice is a chiropractor at Wellspring Chiropractic Lifestyle Center in Shelburne, VT. If you are struggling with neck or back pain, headaches or migraines, carpal tunnel, sciatica, or any other health condition please call us today or visit our website and take advantage of our new patient special.