Alliance Conditioning & Wellness, LLC

Making patients feel better every day!

A recent text I received after the patient's first visit with me.

This is a testimonial from one of my favorite athletes who I was "under the gun" to get them healthy enough to make it to state. I am so happy and proud to say they made it to state for their sport. This senior athlete has big plans for their life and I am so happy I could be a part of it.

🤩🤩🤩

" My experience with Melissa was life changing, for multiple reasons. Through one of the toughest parts of my athletic career she offered support and encouragement throughout. Working with her was absolutely incredible.

She offers top level care with expert instruction and a smile throughout. She made the exercises accessible, as well as flexible and personalized scheduling that fit into my week perfectly.

Throughout my entire recovery she showed true care about my personal well being as well as my physical well being.

If you are looking for a personalized and expert recovery system there is truly no one better. Might have to get injured again just to go back."

I wanted to remind all my friends that I offer a weekly newsletter on all things physical therapy. I cover a ton of information in my emails that can be helpful as life happens.

ACW Newsletter — Alliance Conditioning & Wellness, LLC Weekly newsletter for all things physical therapy and more

We had the pleasure of working with a pro-athlete this winter and this is what they had to say about our clinic!

"Melissa provided fantastic care and went the extra mile the entirety of the time I saw her. I came in with nagging shoulder pain and within a week we had already seen progress! As an athlete, trusting someone else to take care of your body is not an easy decision and can be pretty scary. Thankfully, from the moment you walk in Melissa makes you feel extremely comfortable. I’m so appreciative of the time she takes to explain why she is providing the care she is and that extra knowledge can be very helpful when it comes to preventing re-aggravation of a prior injury. I would highly recommend Melissa to anyone in need of physical therapy that is looking for somebody who will listen to your needs and help you develop a plan to get on the road to recovery. I couldn’t be happier with the care she provided!"

"You don't take my insurance. Why would I pay cash for physical therapy?"

Paying cash for physical therapy is just like going to get a massage or pay for spa services in cash. You pay for what you want and get what you want. You don't have big brother (insurance) dictating what you're allowed to have or how much of it you can have.

🥰What you get with me when you pay cash:

✔️1 on 1 private care

✔️You will not be on a bike for 30 minutes

✔️I actually touch you with my hands

✔️Customized care to fit YOUR needs

✔️Instantly scheduled

✔️No long waiting rooms or other patients

✔️No assistants or aides

✔️My undivided attention

✔️No distractions from other patients or therapists in the clinic (my kids may interrupt from time to time 🙄)

✔️Don't have to wait weeks to be seen

✔️I vow to figure out and solve your problem, and if I can't I will direct you to someone who can.

✔️I treat the ENTIRE person not just the ailment

✔️ You can pay with your HSA

🙄It seems unconventional to pay cash for physical therapy but I PROMISE you, when you are seen without insurance you don't have the inconvenience of insurance dictating the care you get.

😍My current and past patients who pay cash will vouch that they will NOT do physical therapy any other way.

😍The care you receive with me outweighs anything insurance will pay for.

**Federal laws prevent Medicare patients from paying cash for physical therapy. Medicare patients can receive physical therapy from our two large local clinics St. Anthony Hospital or Eastern Oregon PT.**

We are in-network for following insurances:
Regence BCBS
First Health
Pacific Source

When it comes to adolescents in sports; DON'T overwork them. They need rest. It's okay to take time off or play other sports.

What is your pain on a scale of 0-10?

More than likely you have heard this question in a physician's office, the ER, or a physical therapy office.

Most people hesitate for a second then answer the question.

In my experience, there are two groups of people that take much longer to answer this question.

✅First group: People who have never experienced a 10/10 pain

✅Second group: Chronic pain sufferers

Research shows that changes occur in the brain with chronic pain which change the patient's PERCEPTION of pain.

If you suffer from chronic pain, knowing that your PERCEPTION of pain has changed over the years can help you understand it more.

When you are asked to rate your pain, more than likely the question is being asked for the specific issue you are being seen for at that moment.

Ask yourself, Is this pain mild, moderate, or severe?

FYI, If you are in the ER because of pain, more than likely that pain is severe because it brought you to the ER.

If the current pain is your normal daily pain you live with and you are able to get through your day and are functional this pain may be mild.

Your perception of pain will be different from others. Don't get hung up on that. When asked to rate your pain, don't overthink it.

The rating of pain helps the practitioner know what they are working with in the moment with regards to your pain.

Chronic pain is a horrible condition to live with. Researching methods to help your perception of pain that don't include chronic use of pain medication may be helpful for you.

We ALL perceive the world differently. We ALL perceive pain differently. Some people have experienced more pain and suffering than most will ever endure.

These people tend to be known as having a "high pain tolerance" but...

Is it "tolerance" or is it a difference in perception?

Ever wonder what that hump is at the base of the neck?

It is commonly known as Dowager's hump or Buffalo Hump.

However, in this new age of cell phones, tablets, and laptops it has now been referred to as "Tech Hump".

When we look down at our phones, the weight of our head pulls on lengthened and weakned muscles.

We do this for many months and even years, fat will start to deposit at the base of the neck around C7/T1 creating the hump.

I've had quite a few women ask me about this over the years and so I decided to write a free e-book on ways to help.

"Four Ways to Correct Tech Hump"

I am offering it along with videos on how to properly do exercises and stretches that can help reduce and possibly correct the hump.

I will put the link in comments if you are interested.

Client win!

I woke up to this text from a client of mine at the top of a tall hill in Pendleton.

When this client first came to me, they could barely squat to sit in a low chair, had trouble using stairs, and had a really hard time transitioning to and from the floor because their hip joint was so tight and painful it felt locked.

Hiking was a hobby of theirs but it was the furthest thing from their goals bc they were so limited in everyday movement.

However, hiking was still in the back of their mind as something they wanted to return to.

Today I got this pic with the words texted:

"made it to the top."

I am so happy and grateful for this text. I love seeing the joy on client's faces who accomplish a feat they thought was gone forever. 😢

In only 6 weeks they were able to complete what we thought was going to be impossible. I am so proud of them and their hard work.

Next up for them? Mt. Hood

"I have a bad back"

"My back just goes out sometimes, I don't know why"

"I can't do what I love because I can't trust my back not to flare up"

These are just a few things I hear from my patients who suffer from recurring back pain.

I too suffer from recurring back injuries.

It's usually 1 incident and then many flare ups after that for years to come.

🤔Guess what! It's not a skinny or fat thing either. Everyone can suffer from back pain.

🔥There are ways to treat your back when it flares and ways to prevent it from flaring up.

✔️Core stabilization
✔️Hip strengthening
✔️Gentle stretching in the correct direction
✔️Body mechanics
✔️Posturing
✔️Manual therapy
✔️And knowing what movements to avoid

Not all approaches work the same depending on the back issue is.

AND an MRI is not the first answer to low back pain.

🏋‍♀️Start by seeing a musculoskeletal specialist i.e. a physical therapist.

🙋🏼‍♀️Better yet! If you are in Eastern Oregon or want to travel to see me, call or DM. I can help you!

Side note:
I am super excited to announce I will be releasing a free quiz on back pain in February.

Depending on the answers to your quiz you will get easy to follow instructions on 5 ways to help your back pain.

Not all back pain is created equal so the quiz helps determine what issue might be going on.

Surround yourself with supportive people!

No matter what risks you take in life you want people around you that are supportive.

It is hard to be vulnerable and take risks.

It is so important to have a support system.

This can be family, friends, a pastor, and coaches.

You need someone who believes in you even when you don't believe in yourself...

To tell you that no matter what, "you ARE enough"...

To cheer you on in your wins....

be there when you stumble...

And to tell you "NO" when you want to quit.

Do you have this support? Who is your person?

Attention Eastern Oregonians:

It is very icy out there!

Use caution when exiting your vehicles, walking outside, and driving

Slips and falls are common this time of year,

Keep yourself safe!

If you happen to get injured on the ice DM or call me

I can help!

Alliance Conditioning & Wellness, LLC

12 days left in 2022.

Do you still have funds in your health savings account that expire at the end of the year?

You can use it for physical therapy as well as health & wellness!

Call or DM me to book your total body health assessment!

I can help you in the following areas:

Balance
Strength
Pain alleviation
Ergonomics
Body mechanics
Job-specific training
Sport-specific training
Vertigo

Take care of yourself this holiday season!!

Alliance Conditioning & Wellness, LLC is now accepting First Health Network insurance in addition to Regence Blue Cross Blue Shield.

HOWEVER

🤔it isn't imperative that we accept your insurance.

🙄To be crendentialed to accept specific insurances is a daunting challenge and there are some insurance companies that we will never be ABLE to accept.

BUT

When trying to solve a problem don't let some company who doesn't know YOU personally dictate who you see.

When you come to ACW you not only get to see Dr. Melissa Adams, DPT, you get hands on treatment, a quiet personal environment, and you leave your visit knowing more about your body than the average patient at a crowded clinic with many distractions.

At ACW you are the ONLY patient in the clinic and you won't be left on a bike for half your visit.😉

Dr. Melissa treats her insurance clients and cash paying clients with the same compassion and meticulous care.

However, when you are a cash paying client we aren't tethered to specific treatment created by insurance...

😁Dr. Melissa gets to treat your entire body as a whole not just the injured body part as dictated by insurance...
..which makes solving your problem easier when her hands aren't tied by their rules and regulations.

DM or call us to find out if our clinic is a right fit for you. If you absolutely need to use your insurance that we are out of Network, Dr. Melissa will assist you in finding another physical therapist that can meet your needs.

"Proximal stability for distal mobility"

In order to have good mobility distally ( in your arms and legs) you need to have proximal stability (stable in your base or core).

This is true in all sports and professions!

DANCERS? moving your arms and legs out away from you while maintaining your balance in the tips of your toes? You need a stable core!

BASEBALL/SOFTBALL? swinging a bat and throwing a ball require rotational strength in your core to produce power and velocity.

HOCKEY? Balancing on skates and handling a puck in all that gear while opponents are pushing you into the boards.

ROPING? Balancing on a horse while roping cattle? 🤔 you definitely need a stable base.

👷‍♀️ ELECTRICIANS? They need to balance on a ladder while holding sometimes up to 50 lbs with their arms out or above their head. Hello stable core.

💇‍♀️HAIRDRESSERS? Standing all day holding your arms out sometimes with weight (i.e. curling irons, scissors) it may not seem like a lot but after 10-12 hours a day it adds up.

🤱STAY AT HOME MOMS? Try holding a baby while warming formula, cooking dinner, and cleaning the house without a stable core.

We ALL need a stable core. In order for us to move we need to be stable at the base.

Most of us are functioning right now and able to complete our normal jobs and activities of daily living but how many of us are performing at our optimal level?

Do you have back pain every now and then? What about your neck? Difficulty balancing at times? Shoulder or hip pain?

All of the above issues and more can be attributed and affected by an unstable core.

Still not convinced? Drop your profession or sport in the comments below.

DM me or call if you are having pain or difficulty performing at your optimal level.

Roping photo courtesy of Cindy May Rhead

Women over 40!

If I could give you free advice regarding physical therapy or health & wellness, what would you want to know?

'Tis the season!

Hey hey snow and ice are on the ground. It is that time of year where we see a lot of injuries from falls.

Tips on safety during the winter:

✔️Wear proper foot wear

-get yourself snow boots or wear shoes with good traction on the bottom to avoid slips

✔️always assume there is ice

-Don't underestimate the slippery ground

✔️check on your elderly parents/grandparents

-Make sure they don't need to travel in this weather. Run errands for them to keep them safe.

✔️work on your balance

-NOW is always a good time to be training your balance. As we get older our balance diminishes and we ALL MUST work on it.

✔️Clear your sidewalks and driveways to prevent slips and falls

✔️throw down ice melt in high traffic walkways

✔️if you fall and do injure yourself we are here to help!

Call me or DM me to see if physical therapy can help you.

The end of the year is closing in fast. Some of those HSA fund accounts expire on the 31st.

You CAN use HSA, VEBA, and FSA funds, for physical therapy and health & wellness.

How strong is your t**h?

The most common muscle group I find weakness is in the butt.

This includes my athletes!

No matter what type of athlete you are, young or old, your butt needs to be strong.

What about overhead throwing athletes Melissa?

YES

When you are throwing, it requires a good amount of strength in the butt, hips, and core, to get the body to move through the throwing stages, build momentum, and create power behind your throw.

The power doesn't come from your arm only.

If it does, you have shoulder, elbow, or arm pain in your future....and you will need to call me soon.

If you are a pitcher, if your kid is a pitcher, I recommend you study the stages of throwing. Get a pitching coach if needed.

During the stages of an overhead throw if one stage is even slightly off in mechanics it can create a whole host of issues.

This is common if you have weak hips and a weak butt.

If you have weakness in these areas it will affect the mechanics of your throwing, thus, setting you up for future injury.

Test it out:

🤔Can you hold a 1 leg bridge for over 30 seconds?

🤔Can you stand on one leg without falling over?

🤔How long can you hold a single leg stance?

🤔Can you get up from a chair on one leg without using your arms? Try each leg...

🤔Can you squat deeply and properly without your heels raising and keeping your back straight?

More than likely you have tried these and found at least one difficult.

Work that t**h and not just in one dimension. Work on balance, agility, and strengthen your butt in all planes of movement.

Don't know how to do that or have questions? Call or DM me...

Alliance Conditioning & Wellness, LLC

Attention Eastern Oregon parents of college athletes:

Is your athlete coming home for the holidays?

Have them set up a total body diagnostics at Alliance Conditioning & Wellness, LLC with me!

I can find weaknesses, imbalances, or causations of pain they may have with regards to their performance or body mechanics.

What they get with me:

✔️A total body diagnostics

✔️assessment of their needs

✔️1 on 1 treatment while they're home

✔️personalized/custom home program

✔️set up for success to return to college sport

✔️personalized program for once they return to college sport

✔️check-ins and "tune-ups" for when they come home i.e. holidays or summer

No MD referral needed. HSAs accepted!

ALL colleges welcome😉

Doors close in less than two hours for my 21 day challenge!

All of the ladies in my last challenge had positive results with weight loss, mindset, and overall health and wellness.

You won't regret feeling better...

You won't regret feeling lighter...

You won't regret fitting into your Christmas Party dress....

You won't regret starting before New Year's...

You won't regret it!

Yes I will be offering the 21-day challenge again in 2023 but...

It will NOT be available for the low price of $98 again.

Don't miss out! Register now. Link is in the comments.

❤We start on December 1st!❤

Are you in to lose 10 lbs before Christmas?

What are you waiting for?

The doors are CLOSING this evening for my 21 day Holiday Fat Smash Challenge.

I'm so excited to be offering this 21-day challenge to smash some fat before Christmas.

The holidays are the best time to start focusing on yourself because if you can do it NOW, then you will be able to do it any season of your life. You will be setting yourself up for success in 2022!

You can enter the New Year lighter, happier, and with more confidence.

🥸What do I get with the challenge?

💥Full detailed meal plan with recipes and guidelines

💥Workouts you can do at home

💥Live coaching calls via zoom so you can stay accountable and get support

💥A new outlook on what's possible with focus on the biggest thing holding us back, our mind

💥Average weight loss of 8-10 lbs

💥New level of confidence

It starts December 1st!

If you refer a friend to join you I will give you 50% off the program.

Refer 2 friends and the program is free!

DM me for the link to register. I also have a full pdf document about the program if you would like me to email you the info.

2 days left!

There are only 2 days left to register for my 21-day challenge starting December 1st!

There have been some questions coming up since I started promoting my challenge.

1. 🤔Why now during the holidays?

❤Now is the best time because our lives are ALWAYS busy.

❤You will be eating food anyway so why not make better food choices now?
❤Making these changes now during the holidays (the busiest season for most) will set you up for success in the future.
❤If you can make changes now you will definitely be able to do this moving forward in all seasons of your life.

2.🤔 What does the program include?

✔Flexible meal plan and guidelines with recipes

✔Workouts you can do at home without equipment and modifications by me if needed

✔Zoom coaching calls with me and the group 2x/week for accountability and support

✔Daily emails from me with mindset focus and homework

✔An average of 8-10 lbs lost

✔A new outlook on what's possible in your life that extends beyond food and weight loss

3. 🤔Can I refer a friend?

❤Of course you can. You will get 50% off your program fee with every new friend you refer. Yes that means if you refer 2 friends to the program you will get it for free!

4.🤔 I am a picky eater. Do I have to follow the meal plan exactly?

❤No, I provide food guidelines that you can follow to create your own meal plan.

👉Doors are closing tomorrow night! Click the link in the comment section to sign up or DM me if you are still on the fence!

If you sign up by tonight you will get my Fat loss after 40 Checklist as a bonus.

💥💥Don't put yourself last on your list of people to take care of this holiday season!

Doors opened yesterday for my 21 day fat smash challenge to lose 8-10 lbs before Christmas.
❤️This is a GREAT opportunity for those of you who wonder how it is to work with me!
🤷‍♀️Some of you may still be on the fence.
Reasons some might be having reservations as to starting a weight loss program during the holidays...
😒1. "This time of year is too busy"
Really?! Every time of year is busy. Life IS busy. If not now when? You are going to be eating food anyway why not make better choices for yourself?
🙄2. "I have to buy gifts for my family"
The best gift for your family is YOU! Imagine being super happy and proud with yourself that you decided to make a difference before Christmas and lost up to 10 lb. $98 is a small investment for yourself to start making changes now.
😳3. I won't be able to have fun during the holidays.
What?! That is so not true. You will be having all the fun because you will be putting YOU first.
❤You will be able to put that dress on for that party with more confidence.
❤You will be proud knowing you're making a difference for yourself during the holidays when everyone else is gorging and then upset with themselves on January 2nd.
We have ALL been there on January 2nd. That feeling sucks!
Don't you want to wake up on January 2nd with confidence, feeling lighter, less bloated, and ready to take on 2022?
Unfortunately the 1 on 1 coaching session and unlimited voxer access only went to those who signed up by midnight last night.
BUT you can still get these 2 awesome bonuses if you sign up today!
✔My fat loss after 40 checklist
✔My 30 min core video
Follow the link in the comments to sign up.
Doors close on cyber Monday at 9 pm.
We start on December 1st!
Still have questions? DM me and I can email you the program description.

Today the doors open for my 21-day Holiday Fat Smash for women over 35!

I'm so excited to be offering this 21-day challenge to smash some fat before Christmas.

I decided to do this again this year because I am all too familiar with the dreaded holiday weight gain that happens between Thanksgiving and New Year's.

So many of us wait until after the New Year to take care of our health because the holidays "are so busy".

But the truth is our lives are ALWAYS busy. There is never a "slow" time to start focusing on ourselves. It is a lie. There will always be something going on. A birthday, a holiday, a special event.

The holidays ARE the perfect time to work on yourself.

You can enter the New Year lighter, happier, and with more confidence because if you can get it done during the "busiest season" then of course you can do it all the time.

What do I get with the challenge?

✔Full detailed meal plan with recipes

✔Workouts you can do at home

✔Live group coaching calls via zoom so you can stay accountable and get support

✔A new outlook on what's possible with focus on the biggest thing holding us back; OUR MINDS

✔Average weight loss of 5-10 lbs

✔New level of confidence

It starts December 1st!

If you refer a friend to join you I will give you 50% off the program.

Refer 2 friends and the program is free!

Sign up today and you will also get

✔A 1 on 1 coaching consult with me

✔️Unlimited Voxer access to me during the challenge

✔my 30 min core video

✔my fat loss after 40 checklist

So this post does NOT get lost in the FB algorithm please DM me to receive the link.

Still have questions? I can get you the FULL program details too.

The extras disappear each day you wait to sign up.

Registration closes Monday the 28th at 9 pm pst.

Happy Thanksgiving!!

I am so grateful for family, friends, patients, and clients!

I have decided to open up my 21-Day Holiday Fat Smash Challenge again this year for Black Friday.

It was a hit last year and a favorite amongst my clients.

This is going to get you a 5-10 lb weight loss before Christmas without sacrificing your holiday.

You're probably thinking "Ah I will just wait until the New Year" but this is why you shouldn't wait:

🤔Imagine losing 10 lbs BEFORE Christmas. How would it feel to go to your holiday parties feeling more confident in your clothes?

🤗How about seeing those relatives you haven't seen in a year and stunning them with your new weight loss?

🤪Not having anxiety on the 2nd of January knowing you NEED to lose that holiday weight?

The beauty of starting BEFORE New Years:

🔥You will have already done the hard work

🔥You will be ahead of all your friends who who wished they had started earlier

🔥You will feel amazing at holiday parties

🔥You will get through one of the hardest times of the year for weight loss with help

*Current Clients: you get this free!

****I am doing it too this year! So I will be right there with you!****

Do you want to be the first to know when I release the details tomorrow?

Got to meet with one of my coaching clients in person yesterday!

She is down almost 2 pant sizes and has lost over 17 inches since working with me.

That's not all! She is also chasing big dreams she hadn't thought about in years.

Since working with me she has gained confidence and started to change her mindset in becoming her next level self.

This coaching program has not only helped her lose weight but has helped her in other aspects of her life.

She started this journey to only lose weight but NOW she is dreaming again and making BIG goals...

And taking massive action towards those goals.

I'm so proud of her!

Schedule a discovery call with me to get a jump start on your goals before the holidays.