Wellnessavvy

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❗️ADVICE YOUR ORTHOPEDIC + PODIATRIST WON’T GIVE YOU…

You can get rid of , long before your need to end up getting injections or surgery.

BY STRENGTHENING YOUR FEET TO SUPPORT ITSELF. Rebuild the function back into your feet and you won’t have these problems of dysfunction breakdown 💪🏻

Fix those bunions + hammertoes before too much arthritis sets I and you can watch them go away over time.

This is where to begin…

Our weekly newsletter, deliberately crafted to keep you up to date on the most advanced approaches in joint health and wellness, and get you asking better questions for better answers to your wellness.

I’m on a mission to change perspectives for what is possible as we age.

It’s Short, sweet, and practical information that won’t be left unread, clogging up your inbox 😄

Check it out!
www.WellnesSavvy.com/newsletter

I love to tell stories… frankly I love to talk 😅

So it’s only natural that I’ve wanted to have my own Blog (and podcast) for a long time.

So here we go…
Blog post #1
✅ The #1 Way To Get Better Hip Flexibility + Strength

🌟 There’s some story telling in the beginning + middle.
🌟 Theres some self assessment (for you) about 3/4 in
🌟 There’s some solutions at the end

It feels pretty well rounded, I hope you feel the same! Check it out! ❤️

https://www.wellnessavvy.com/Feet/How_To_Get_More_Hip_Flexibility

Stay tuned for the podcast 🤞🏻

It’s so unusual in these modern time to see feet that are strong and dynamic.

🌟 Feet that STRENGTHEN Glutes + Hamstrings
🌟 Feet that STRENGTHEN your core
🌟 Feet that PREVENT
🌟 Feet that PREVENT +

These imprints are of feet, toes that were never forced together in a tapered front shoe forcing weakness in the arch and all the associated modern day movement problems.

🦶🏻Notice how the big toe is aligned, pointing AWAY from the smaller toes (instead of together).
🦶🏻Notice how the small toes are separated from one another.

This is how YOUR imprint should look of all the small intrinsic muscles in your foot were strong and functioning properly.

It’s not too late. This is what we do in WellnesSavvy. We have a specific 6 week playbook for it!

The sooner you make the shift, the better you will feel, the better you’ll move and the wear and tear you’ll prevent, without orthotics!

Over 20,000 years ago, people walked along the edges of an ancient lake on land that would one day be part of White Sands National Park. We do not know what these people called themselves or the name they gave the lake that was their home, but the clay of that lakeshore beautifully preserved the footprints they left behind. Today, the oldest fossilized footprints in North America remind us that the human history of this continent spans hundreds of generations.

On Indigenous Peoples' Day, we honor the history, stories, and contributions to modern society of the people who have called this land home the longest.

Today around thirty modern Native American tribes and pueblos consider White Sands as a place important to their history. Find more history and stories of indigenous people at https://www.nps.gov/articles/taas-indigenousheritage-intro.htm.



Photo Credit: NPS

Where the heck do you even begin fixing your feet? It’s such a foreign concept for most people. Just keep it simple. Stretch. Strengthen. Don’t cram them back into tight toe box shoes. Repeat.

Everyone ignores this unless they specifically have pain there. It’s the most important area to focus on if you want to build healthier knees, more flexible hips, stronger core and back.

When someone is telling you something that challenges understanding you have previous accepted as the full truth, it is easier to dismiss the message than it is to willingly shift your perspective.

You have a joint problem that always bothers you, or you always have to manage so that it doesn’t bother you. You’ve accepted that as a truth for you, for anyone that has that problem.

But what if the information you’ve been given so far was only partially true?

What if the information you’ve been given so far was only as good as was available at the time your doctors and therapists learned it?

Our understanding of the body, from the inside out, from your cells to the way you move and problems manifest have exponentially grown over time. This will only continue.

What we understood last year will be different this year. You should expect the information your professionals give you also improves and evolves over time.

Great article filled with lots of geeky health stuff!

I do feel you want to be aware of the beans you are buying, small roasters (specialty)who are conscientious about sourcing, processing, roasting and distribution are much better choices for several reasons.

They tend to be a bit more per pound but your getting more of the good (polyphenols: chloride oc acids + caffeine) and less of the bad (heavy metals: nickel + cadmium and acrylamide).

Nothing is perfect, but anytime you are consuming something daily for years and years, accumulation has a big impact.

Of course my local ( ) favorite coffee producers are Borealis Coffee and Bolt Coffee Roasters.

Non-caffeine components of coffee and their effects on neurodegenerative diseases Coffee consumption is associated with reduced risk of Alzheimer’s disease and other neurodegenerative processes, but the effect may be more than a matter of caffeine.

How much time do you spend foam rolling, or thinking about foam rolling? ​​​​​​​​
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I know it can help momentarily reduce the feeling of tightness in the moment, but how much time do you actually have to spend to feel something? and does it last?​​​​​​​​
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I want something that is going to do more than just change the moment, I want efforts to last so that you can layer improved function over time. ​​​​​​​​
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Knowing what things you should be doing to make better change requires knowing what kind of tightness you have. ​​​​​​​​
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When you know what your tightness profile is then you can identify a possible nutritional need that is part of the problem and direct your efforts to specific things that have the most impact on YOU.​​​​​​​​
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Don't limit yourself to what everyone else is doing. Find out what YOU should be doing for your unique tightness profile. ​​​​​​​​
Work smarter not harder.​​​​​​​​
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What's Your Tightness Profile? Effective correction for fascia and muscle tightness depends on the type of tightness you have.

What's Your Tightness Profile?

If you have ever felt frustrated in spending time foam rolling and doing multiple 30-second stretches to make your tightness better but it never lasts or progresses, then you probably need a more personalized approach.

Everyone says to me that they are so tight. I help them understand what kind of tightness they have and then recommend specific approaches based on their kind of tightness.

Would you like to know what your tightness profile is?
Take the Quiz!

What's Your Tightness Profile? Effective correction for fascia and muscle tightness depends on the type of tightness you have.

Say to BUH-BYE to 2022 with fresh perspectives + results! Kinstretch® is a movement enhancement system that develops maximum body control, flexibility, and usable ranges of motion.

Kinstretch® offers effective, corrective cross training to your current, and future, workouts. Decrease your risk of injury, and build better strength with healthier joints as you explore new training opportunities for your body.

You are only as strong as your weakest link 🏃🏼‍♀️

Saturday December 31st | 9:30 AM EST

Pre-Register for this special Free NYE Live stream Kinstretch® event. This workout will be focusing on hip + spinal rotation. All abilities are welcome! I hope to see you there!!

Pre Register here: https://www.wellnessavvy.com/programs/nye_kinstretch

In 2022 I learned a deeper, more effective way to help my patients develop healthier joints + muscles, improve their cellular + gut health, and resolve stress. ​​​​​​​​
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I ❤️ seeing my patients in the office to support them with adjustments, soft tissue treatments, and personalized advice BUT I actually love LOVE the idea of getting them not to need me 😜 It's a terrible business model!​​​​​​​​
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But I want to do even more! 2023 I want to change the way people think about their wellness and what they expect for results. I want you to find solutions and make improvements you didn't think were possible. So here we go... I'm offering 50% OFF my annual all-access Livestream Wellnes|Savvy App membership 🤩 Let's hit the ground running! ​​​​​​​​
Use the Coupon BEWELL50 | Link in Bio. ⭐​​​​​​​​
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Having to admit you were wrong is the pits. 😒​​​​​​​​
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I'm in the business of health + wellness. It's ever-evolving at exponentially faster rates all the time. Our access to detailed information + objective personalized testing is greater than ever before. So the information and support I offer my patients from year to year and even month to month is always evolving. I'm always searching for the most comprehensive solutions for people to feel their best.​​​​​​​​
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When someone is searching for answers, in a system that has failed to offer them proper support, are moments when I ask more questions and seek answers. Over 15 years this has become the strength of all that I do. Offering layers of resources to personalized, practical guidance with objective results. What will 2023 have in store for me to learn and what new things will I be offering then? I'm excited to find out!​​​​​​​​
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Ever find yourself grabbing at your neck muscles while sitting at your desk?

Every week I get asked about which desk chair is the best. Until recently it's always been a tough question to answer because good posture is better improved from between your shoulder blades, not in your lower back as traditionally thought. Yet, even the most expensive office chairs promote lumbar support.

In this LinkedIn article, I offer 3 simple comprehensive ways to improve your sitting posture. https://www.linkedin.com/pulse/does-your-office-chair-have-right-support-ellen-mcnally

Everyone that comes into my office says that they are too tight. Yet, only half of them actually are. 🤔​​​​​​​​
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Tightness is on a spectrum, on one end there are people whose muscles, fascia, and joint capsules are all shrink-wrapped together. These people typically have short strides and arm movements because everything is so tight there is no glide or give for them to move their joints. ​​​​​​​​
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These individuals are often in pain from everything being too dang tight, and the compression of their joints due to the severe tightness leads to arthritis (and nerve) pain as they age.​​​​​​​​
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On the other end are people who have joint capsules and fascia that are very loose. This tissue actually does not have the right structural composition. That means that there is not the right amount of tension around the joint from that capsule to properly stabilize it. At the severe end are pathologies like Ehlers-Danlos. These individuals are in a lot of pain because their muscles get so sore and tired trying to stabilize them (muscles that are not designed to do that), they get tendonitis easily, and trigger points (focal knots in the muscle). It is very difficult for these people to build muscle tone because the foundation they are working off is unstable. ​​​​​​​​
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Then there is everyone in between. Evaluating people + helping them understand where they fall on that spectrum is very important. The approach to help them heal is very different from one to the other, and some combination in between. 🤓​​​​​​​​
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Defining where you are is important so you can effectively structure a plan to improve + progress. ​​​​​​​​
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Most people who come to me for help will pronounce that they have right hamstrings, trying to point out that they are the biggest problem.

While many people do have tight hamstrings, more often than not their quadriceps are even tighter. Because of the relative attachment sites, a very tight quadricep in the front of the thigh pulls on the top front of the pelvis tipping it forward. The hamstring that attaches on the bottom back of the pelvis is relatively being tensioned. Therefore you experience that ‘tightness’ feeling of the back of the thigh more so than the front. So in order to help your hamstrings feel better, the first step is to make sure that you’re stretching your quadriceps properly.

Then begin working on your joint mobility in a functional way.

This technique ensures that you’re getting the most out of the time you’re spending.

Is stiffness, achiness, and joint pain inevitable as we age?

Absolutely not. We just haven’t been provided the foundational things we need to keep our joints healthy, and our movement balanced.

Most people feel that at a certain age they should just expect to wake up in pain, creaking joints, and stiffness. But that just isn’t the case.

I have been amazed by some of my patients over the years. Given the right information and resources, even in their 50’s and 60’s, making complete a 180 from what they were.

What it takes is commitment, the hardest part, and a willingness to do something different. What makes commitment more realistic though is having the right tools. Programming that provides regular progress in shorter periods of time. When you can tell that something you are doing is making positive impact, it’s all the more motivating to stay focused.

Our 10 min morning warm up routine helps to rehydrate your joint cartilage and is a daily checkin to your progress. 🤩 I do mine while I’m waiting for my coffee to brew ☕️

🦶🏻Feet, do you love them or hate them?

When I was growing up (we’re talkin’ middle school circa 1992) I had a group of friends that insisted were gross.

So gross that they called one of the friends feet ‘fugly’ for the way they looked. Hey, it was the 90’s man 🤷🏼‍♀️ (little parent humor there, thank you Seadon 3).

I just never understood it, it’s just part of your body. 🙄 And as kids, you’re feet are great. Not yet mangled with bunions, hammer toes, etc. beaten to death by the fashion and shoe industry. Now they are the REAL bullies in my opinion 😂

But seriously, we really are victims of an industry that does more to fundamentally lead to knee, hip, and back joint problems than to help.

I’m talking way beyond just whether your shoe has arch support or not. There’s so much more to it. There is so much more that we understand now.

So feet have never bothered me, they don’t gross me out. I assess feet all day and will continue making it a key aspect of my work. The more I learn, the more I realize they are the key component to do much of the ‘wear and tear’ repetitive use injuries I see in the office everyday. I just want to help people feel better, and get their tootsies strong 🥰

The dynamic function of our feet is critically important for the rest of our body to move well. WellnesSavvy focuses on improving foot function with focused programming for your heel, arch, toes, and ankle. Improve your hips by focusing on your feet.

Introducing KINSTRETCH® | A movement enhancement system that develops flexibility, usable ranges of motion and body control.

If you struggle with tightness and/or stabilization control, then this programming is what you’ve been missing.

Incorporating this philosophy and perspective into my practice has already been making a big impact.

And we’ve only just begun.

KINSTRETCH® is PHASE 1 of WellnesSavvy.

As with all new endeavors, development and launch has taken much longer than anticipated. But we have been making great progress recently.

A little behind schedule the App is being submitted for approval next week and the website will be accessible on October 1. With pre-recorded full 45 - 90 min KINSTRETCH® workouts available and short specific joint focused functional range control programs. You can get started feeling better quality movement right away.

Interactive Livestream workouts will begin by the end of October.

I’m incredibly excited to offer this transformational programming to you. I’ve known for a very long time that the typical foam rolling and various 30 second hold stretches you are doing are not addressing the actual problems that hold you back from better movement and performance.

WellnesSavvy is educational with advanced strategies to improve what you’re doing already. What you can’t see from these pictures is the continuous controlled motion and the deliberate joint action that these clients are performing.

On video it is hard to appreciate the deliberate effort and neurological adaptation that is happening in any moment in this program. I promise, if you’ve never experienced functional range control or KINSTRETCH® before there is nothing that compares.

My only disappointment is not being educated and certified sooner. So that I could have offered this to so many more people and had an even better impact in the way that my patients move.

Pre-Launch exclusive pricing is extended to the end of September of $139.99 annual subscription 🥳

Taking it ‘back’ to the middle back from a previous post. 😜 Mobility between your shoulder blades is extremely important for proper core stabilization and a healthy neck + lower back.

So what is the best strategy?

Of course getting adjusted by your + having any manual therapist work on the soft tissue restrictions for you always helps.

But there is a very effective strategy too. If you implement 1,2,3 on a daily basis for a short period of time, with a hyper focus, you will make serious strides. Once you get the mobility opened up, you can start training it properly. That’s where the magic happens and you move into a new phase of training.

DIY + chiropractor | manual therapist is premiere, together the process loves even faster.

Today, in stories, I will walk you through my ideal step-by-step strategy. I’ll save that in the highlights for you to review at any point after reading this amazing post! 😄 And as always, comment with any questions you have!! 👇🏻