​It’s National Athletic Training Month. Woohoo! 
Who? What? I have been an athletic trainer for 30 years! The sad part is... I can walk down the street, shake someone’s hand, tell them I am an athletic trainer, and they have no idea what that is. Very sad. Very frustrating.
 
So this year I am trying to participate in the month of celebrating AT’s and educating others about what an AT is and does. My bio is below for you to get a bit of an idea. I will also be doing a Facebook live later in the month for commentary and questions. Would love for you to participate. 
 
For now, I encourage you to ‘thank’ an AT in your community. They are in high schools, some middle schools, and all college/university athletics. They keep your student athletes safe and help them recover from injuries. There is a lot to keeping the athletes safe – checking equipment, checking the playing surfaces, having an emergency plan in place, evaluating and diagnosing injuries for continued play or referral, rehab of injuries, return to play evaluations to make sure the athlete is 100% to participate, checks and balance on overzealous coaches and parents, coordination with EMS and local physicians…
 
AT’s don’t have degrees in ice-bag-making and ankle taping. Most have master’s degrees in athletic training or sports medicine. They take a national certification exam. And 49 states and DC all require licensing (CA is lagging.) 
 
So please be aware of AT’s, especially this month. We are the ‘team behind the team.’


Stacy Ford, Co-Owner Complete Wellness, ATC, LMT

Stacy is an athletic trainer, massage therapist and co-founder of Complete Wellness. She has a
degree in sports medicine and national certifications in athletic training and massage therapy.
Much of her career (25 years and counting) has been as an athletic trainer in various settings
including high school, physical therapy, fitness center, physician office, college/university,
military and federal law enforcement.

She has had many career highs including high school state championships, first round women’s
basketball to the NCAA tournament, Friday night football under the lights, minor league
basketball and football, creating specific programs, and writing P&P for schools and venues.

She considers her greatest accomplishments as working with the US Coast Guard Academy in
New London, CT and the Drug Enforcement Administration and FBI training centers at
Quantico, VA where she was able to use her skills to help sustain and advance careers.

As an athletic trainer, Stacy used a hands-on approach to help the body heal and strengthen.
She chose to work with athletes and the active population for their work ethic and mindset to
challenge the body, mind and spirit for prevention, rehabilitation and return-to-activity.

​She has since transitioned her own methods to the general population using massage therapy,
stretching techniques and simple exercises. Her goals are for her clients to leave feeling and
functioning better than when they walked in, and to have tools for use at home to continue
gains made in the session in order to ease/relieve chronic conditions.

​When I was a little girl (sigh, far off look), mom and dad did an amazing job of bringing the wonder and magic of Christmas to life. I know it was hectic for my mom working full time, shopping for and wrapping gifts, getting the house ready for the very large Ford family gathering (weeks before the actual holiday), baking cookies, baking a red velvet cake, making fudge, baking more cookies (mom was known for her chocolate chip cookies.) Dad worked full time, decorated outside with lights and our big, plastic Frosty snowman. He set up for the upcoming Ford party. 
 
My brother and I would ‘help.’ We loved to help bake the cookies, decorate the tree, put out the decorations… it was mom’s favorite time of year, not just a holiday. Christmas music would play all day. We would watch all the animated holiday shows in the evenings with the tree lit in the room. 
 
Christmas morning was tough. I am sure, looking back, it was harder for my parents. Pretty sure they were up late and, of course, we were up early. But, we could only open our stockings until 8:30 when our grandparents came over. 8:30! That was like forever. Looking over the pile of presents. Cookies and milk for breakfast. Definitely built the anticipation. 
 
Truthfully, I remember quite a few gifts I received over the years. Mom was great at getting the perfect gifts. One year though, I was about 6, Santa’s elves (Dad and a few friends) built a play kitchen for me. 4 pieces – sink, stove, fridge and cabinet with open shelving. Knobs, sink, faucet, oven grate. Details. I didn’t notice until I was much older that some of the inside shelving was pieces of paneling left over from our bathroom. It was amazing. I still have it. A treasure. 
 
All this to say, find the wonder in the holiday and every day. Enjoy the moment so it becomes a memory. Christmas is a time many of us remember all the good stuff. Let’s make the effort to find and remember more good stuff throughout the year. 
 
Happy holidays for all that you celebrate, Stacy, Tracy and the CW Crew

Imagine it.  You love the holiday season. 
You plan things and do things AND You actually ENJOY the things.

You are not harried and worried and overworked. 
You are not exhausted and grumpy and unfocused.

Thats right.  It really happened!

And how, pray tell, did this bit of holiday magic happen this year.

Because you set up YOUR Joy first. This year you made yourself a priority - for real. 
You didn't think "that sounds like a good idea", then roll your eyes and go on with the madness as it has always been.  

Oh no, this year you decided to experience that ever-popular phrase "Selfcare is Healthcare" and see if indeed it made a difference.

Spoiler Alert - It will!

Who wants to just "survive" the holidays.  It is a time of togetherness and festivities.
We survive natural disasters and a car crashes. BahHumbug!
Let's flip the script on the holidays.  Be in JOY. 

Because you set yourself up for it.  You planned for you first.

Now, you don't think I put this grand idea out there for you without something to back it up did you?  Good, cause we got you!

Take a moment and check out the CW Consistency Program, (scroll down on the page) this is chock full of benefits for YOU because you took care of YOU!
(see the theme here)

Freebies, Discounts, Add-ons.  It's all in there.

My suggestion - this week, do not wait any longer do it this week, give us a text or call.  Let's chat and set up the very best consistency plan  for you.  It will carry you through the holiday season and YOU will be the very best version of you. 
​The one you always wanted to bring to the holidays.  Oh....you're gonna have so much fun and be absolutely overflowing with JOY!  

We can't wait to hear the wonderful stories of your beautiful, no-stress holidays and we can't wait to help you get there.

Thank you so very much for allowing us to be part of your journey to joy and well-being.
We adore you.
Happiest wishes as we move into Holiday 2024

Tracy & Stacy & the entire CW Crew

Behind the Scenes at Complete Wellness: Your Staycation Destination
With temps feeling like the triple digits, work, and well, life, a vacation of some sort was in order. Enter Complete Wellness: Quakertown’s local slice of heaven.
First of all, if you haven’t visited, go. Like, call them now. This is an oasis of goodness and calm in the middle of whatever life throws your way. It’s run by seriously awesome people who know their stuff and genuinely care, and each practitioner brings a wealth of expertise and compassion to the mix.
But if you are looking for something to really turn the dial down on your stress meter, consider their ultimate summer special: the Staycation.
The Adventure Begins
I set out on a Wednesday afternoon to do some behind the scenes investigative reporting on just how relaxing a Staycation can be (hey, it’s a tough job, but someone’s got to do it!).

Vacation Vibes in the Salt Room
The first stop on my Staycation extravaganza was the Salt Room – cool, soothing low lights with glowing salt windows and lamps, and music that makes you feel like a thousand Tibetan monks are playing the pan flute just for you. And, did I mention, anti-gravity chairs?

Snack Time & Wellness Consult
Already feeling significantly more mellow, I made my way out of the Salt Room to enjoy something no one has provided for me since kindergarten: snack time! (Side note, why is this not a regular thing? Do we not realize how much happier we would be with clearly established snack breaks?)
With goodies provided by Raw Replenish, I sat down and enjoyed breakfast cookies and a refresher. I don’t know what was in the cookies – peanut butter, molasses, fairy dust… But they were light and satisfying at the same time. And the raspberry refresher may as well have been handed down by the gods from Mount Olympus.
I have to confess, I had trouble tearing my attention away from the snack to focus on my wellness consult at first. I wasn’t sure what to expect – I had been asked ahead of time to provide a question or two about a wellness goal or challenge. I definitely didn’t think I was gong to get a comprehensive, well-researched compendium of suggestions and recommendations gathered from the many experts who call Complete Wellness home. Something I thought would be just a nice extra in the Staycation turned out to be a substantial value. I even got a handout so I didn’t have to take notes!
Here's Tracy giving me some nuggets of gold about breathing:

Hot Stone Massage
OK, so I’m going to come clean here. I am a massage junkie. I love it all – therapeutic, deep tissue, Swedish, Thai – and I have had massage at many spas and wellness centers. Complete Wellness is in a class of its own, thanks to its phenomenal team of massage therapists. Today I had the pleasure of working with Lori, who absolutely never disappoints. Her kind and caring nature – and her absolute expertise -- comes through in every technique and touch. Bonus: she’s a super fun person to be around!


Here, Lori explains some of the benefits of hot stone massage:

Shiatsu
What is shiatsu? In my limited experience, I had come to think of it kind of like guided stretching. Nice, but not super impactful. Then I met Pat.
Pat’s approach to shiatsu is a holistic one, incorporating trigger points, acupressure, and this crazy move where she found a muscle that was all knotted up, moved my leg until the muscle released, and left my leg to hang out in that position for a few minutes. What’s so crazy about that, you may ask? The muscle stayed relaxed even after I moved. It is still relaxed now as I type this, a full day later. I hope Pat knows that for the rest of her life, she will occasionally have to move my leg around – there is just no going back now.
Here's Pat explaining what makes this magic happen:

Should I Stay Or Should I Go?
Once you’ve gotten the Clash song out of your head (sorry!) this is a real question to ask yourself. We all need a break. We all need a vacation. But can you get what you need by staying right here in Quakertown – and saving tons of money on travel – or do you have to go somewhere else to relax?
I’m all for travel, but what I learned today is that you don’t have to leave the square mile that is Qtown to experience a true break from the workaday world:

Book Your Staycation Now
Ready to luxuriate in some of this goodness and take a break from the (literal and figurative) heat? Book your Staycation today! You can find out more on Complete Wellness’s website, or text/call 267-509-7717 to schedule.

This blog post is gonna be a little wordy. I don’t know how to make it short. Some people know what’s up but most don’t and there are some important take aways (imho) so I want to share.
This past Monday we celebrated my husbands 59th Birthday. Feels extra special to me because we almost didn’t get there.

Kev & I went to Lake George NY over Christmas for a relaxing getaway.
And it was. Until it wasn't.

We were set to come home Wednesday 27th. On the 26th after we went to bed Kev has a “Significant Cardiac Event”. We learned later it was not a heart attack and this was the title they gave it.




This "event" involved:
calling 911,
me doing chest compressions,
police - thankfully with an AED (that shocked him).
Lots of EMS,
16 hours of Sedation and being on a ventilator.
Ultimately, after being transferred to a different hospital in NY, Kev ended up getting open heart triple bypass on 1/2/24.
Happy New Year!

We came home 1/7.

The surgery went perfectly. Kev is doing great. It is a slow process and the doing nothing for a while is sure to drive him crazy.
But he is good now.

The takeaways…
There really was no reason to expect this. Kev never smoked. Never had high blood pressure or high cholesterol. Maybe twice in the past year he mentioned his heart racing.
He was, however, exposed to plenty of second hand smoke as a child and brake dust as an adult. Never thought of either till the Pulmonary doc mentioned it.

Get things checked.
The cardiologist in hospital #1 mentioned that he wished people would just go and get “Cardiac Calcium CTs”. Not covered by insurance but not outrageously expensive and worth it for the information. And also-don’t put off the stress test. Learn whatever you can.


Learn CPR
No. I haven’t been CPR certified in 20 years. Yes. I have been saying out loud for at least 10 years that I need to do that.
I am grateful that I worked crisis for long enough that the weird calm comes back and that for one moment of my life I could follow the directions the 911 operator was giving. 
Would I have felt better if I was recently trained? Don’t know- and hope I never find out. But that class is happening for me next month.
---watch the CW Class Schedule.  CPR will be a regularly occurring class coming soon. 


Take nothing for granted.
No joke.
You never know what/who won’t be there in the next minute to talk later or get around to it.
Say it
Do it
And decide every moment what is truly important.


The world is FULL of good, kind, helpful and supportive people.
Our friends and family (that knew what was up) were ALL OVER THIS.
Kev's brother dropped everything and come up to NY. His support was invaluable to both of us. 
A good friend drove up to NY to hang with us for New Years Eve and then forcibly made me let her and another friend clean my house
Another friend found us a recliner so Kev could sleep somewhere that may be comfy when we got home and our awesome neighbor picked it up and setting it up. Not to mention snow removal !!
There was grocery and meal deliveries.  Our medical friends and family constantly feeding me questions and information. And ALL the CW Crew picking up the slack and keeping the ship running smoothly.

The community we have is nothing short of amazing. It is sooo much more than this list. 

It wasn't just the people we know. 

The communities of Lake George and Glens Falls New York are no joke. They took care of us. Strangers. And we were absolutely taken care of.

Go to Lake George stay at the Adirondack Lakeside Getaways
The cabins are amazing and close to everything and I absolutely can’t say enough about the owners. They stayed in contact with me and did everything they could to help and make sure we were ok.

Get fancy and stay at The Queensbury Hotel in Glens Falls. This is a fancy schmancy place and they take care of people displaced and dealing with trauma at their local hospital. Amazing. The whole community was amazing.

Nurses are Amazing
And to all the nurses out there. Wow. You are all a special breed. I thought I knew but I didn't. They made the difference.
They were outstanding in helping Kev and helping me understand things and not lose my shit.

So so so much Gratitude.
Life changer. All of this.

This was for sure an extra big Happy Birthday to Kev. So beyond happy we get to celebrate together.

For all of you 
Take care of yourself!
Pay attention to the little things. 
Love one another.
Live everyday.

Tracy McGovern is a Co-Owner of Complete Wellness. A Nationally Board Certified Reflexologist & Reiki Master.  

Pajama Thanksgiving started when my Hubby was traveling a lot for work.  By the time he fought traffic coming home the day before Thanksgiving the last thing that seemed festive was getting back into a car and driving some more.

So we stayed home.
And, we stayed in our pajamas.
AND.....it was Glorious.

We love our families and we see them through the holidays. But for us it starts AFTER Thanksgiving.  I am VERY thankful for the actual day off.
Watch the parade. Watch the Dog Show. Watch the Football. Eat when ya feel like it.

Ok first things first. What????  You haven't watched the dog show on Thanksgiving?  
Do it.  Not only that - GO!!!!  Did you know the National Dog Show that is aired every Thanksgiving is held the week before Thanksgiving (if you are reading this on post date that is TODAY - and yesterday) in Oaks, PA.  Yup.  Right around the corner and if at all possible you should absolutely go!  There are over 200 breeds of dogs and you can walk the aisles and see and meet and get great information.  It is a dog persons paradise.  Happiness all around.

But I digress - would it be me if I didn't?  Nope :-)

The other reason I love PJ Turkey day, cause I know you were wondering, I get to eat all the things cause I make them.

If you know anyone living with autoimmune issues most likely you understand the joy/chore/creativity of a specific way of eating.  It varies from person to person but at least for me finding out HOW my body likes to be fed is the be all and end all for a pain-free, hair-inclusive way of living. 

I really can't eat a Thanksgiving meal out, or at another persons home.  I will not put them out with my specifics.  However, thanks to the interwebs, have mastered a full Thanksgiving spread that is amazing and I can eat it ALL!!!

If you, or someone you love or like a bunch, is dealing with a very specific way of eating I am going to put all my favorite links below. They may or may not work for you person but it's what I have.  These are also awesome from a clean eating perspective and they all taste amazing.  So you won't die if you don't happen to have restrictions and you eat these.  My picky Hubby eats them ALL.

This year, because I have been dying for roll, I am going to try a yeasted cassava based dinner roll.  Never worked anything with yeast in my life so....we shall see.  I will keep you posted.  Bread makes everyone happy so I know you are on the edge of your seat.  "Oh My Goodness! Will Tracy get to have a ROLL with dinner on Thanksgiving??!!! " 

Yup.  It is that important people.  Send me the good juju okay.  Thanks!

Happy Thanksgiving Everyone.  
I hope you spend it doing what you love with those you love and the foods you love.
Let us all wallow in the "Day of Gratitude" - which by the way is best served EVERYDAY -feels good to have at least one when everyone is on board :-)

Good Thoughts to All
Tracy

and now for what you've REALLY been waiting for.....Recipe Links!!!
If ya try them PLEASE post pics and thoughts to @cwquakertown on FB or IG.  I wanna SEE!!!!
XOXO

​My Fav Thanksgiving (and all the other days) Recipes


Paleomg Thanksgiving Stuffing:  https://paleomg.com/paleo-thanksgiving-stuffing

PaleoRunningMomma Salted Caramel Apple Tart (this crust is amazing to use for ALL the things!!!) : 
https://www.paleorunningmomma.com/salted-caramel-apple-tart-paleo 

​PaleoRunningMomma Classic Paleo Pumpkin Pie
www.paleorunningmomma.com/classic-paleo-pumpkin-pie-crust-recipe/  

Detoxinista Clean Green Bean Casserole
https://detoxinista.com/clean-green-bean-casserole-vegan-paleo/ 

NOTE: With the extra "sauce" from this I make Creamy Mushroom Soup.  I think the "sauce" with some veggie broth and add a TON of big chunky mushrooms.  Season as needed and wala.  Bonus meal!

I have not tried this next one yet.  This year is the first.  I am VERY hopeful.  If you do this one especially PLEASE post to @cwquakertown on FB or IG and share pics and thoughts! 

PaleoGlutenFree Paleo Bread Rolls
paleoglutenfree.com/recipes/grain-free-paleo-bread-rolls/ 

​Just realized my Cranberry Sauce Recipe is on paper and not with me.  I will share that on the Facebooks etc.  Be on the lookout!

Happy Happy....


Tracy McGovern is Co-Founder of Complete Wellness, Nationally Board Certified Reflexologist & Reiki Master.
She is available for appointments Tuesday - Friday.

Come! Take a Load Off 

Friday hits and we are carrying the weeks weight. Instead of plopping down in front of the TV on the couch, come plop down in front of me on your yoga mat, just for an hour!

You will relax onto your mat, I’ll guide you as you recline back to open the chest and front body to begin melting the stress away. We also gently stretch the back of the body, legs to head to begin loosening tight or restricted muscles in the hamstrings, glutes, low back working our way up to a seated position. In a choice of easy seated positions, customizable to your body, I’ll guide you through setting an intention for your practice, then begin intentional breathing with gentle movements of the arms, shoulders, neck and head. Making the movements appropriate to your body’s needs, as we flow through to kneeling and standing positions to elongate the front and back body for a complete stretch. 

Your body will thank you ALL weekend! 

My clients always say they feel so much better at the end of class than when they walked in, they sleep so well for a refreshed weekends start and that they are really seeing their flexibility and strength build, especially in their upper body with greater range of motion in the neck and shoulders. 

Please bring your yoga mat and filled water bottle. We have yoga blocks, blankets and straps to borrow, but if you have your own  please feel free to bring them, as we will use all props.  Long strap dog leashes (6’+) also work great as yoga strap! 

I saw how immensely beneficial this yoga sequence is for shoulder and neck health while I was in Massage Therapy School. With multiple injuries from sports, 5 years in the Army, and a “bum” right shoulder, 2 shakey knees and crooked spine as a result of it all, I needed a stretch that opened my tight, tense upper back, neck and chest to start elongating instead of everything compressed.

I incorporated this sequence every other day since starting MT school in November 2022 and finally after 5+ years trying to achieve “Cow Face Arms”, I did it in May 2023!!! And without a strap to pull my “bum” right arm into place. 40 years old and I finally achieved that pose!  My shoulder cuff muscles, upper back and arms are so much stronger and allow me to offer deep tissues massages without repetitive injuries that haunted my past. Dedication to your practice will open up doors, shoulders and your mind to endless possibilities. I’m living proof and would love to share my practice with you! 

Join me/us Fridays 5:30-6:30pm, Complete Wellness Quakertown. 


Ongela Djerf is a Certified Yoga Instructor and Licensed Massage Therapist.  She has available appointments Tuesdays 3:30-7pm,
Fridays 3-5pm & 7-9pm and Sundays 10am-2pm
​
To schedule Text/Call 267-509-7717 or Book Online

Yes indeed. August is a wonderful month. Not because it is HOT as Hades or because you can go nuts with back to school supplies - cause it's my Birthday Month! 

​Disclaimer: I would be remiss here if I didn't mention it is also my Mothers B-Day month, especially since I was born on her birthday.  How's that for a gift that keeps giving huh?!  :-) Happy Birthday Mommy <3

Seriously though, I'm not really a big "It's my Birthday hooray" kinda girl.  I'm not into presents or big parties.
I really think my favorite birthday was during Covid of all things.  We couldn't "DO" what we usually do, gathering and whatnot, so many, many people reached out to take me to breakfast, lunch...dinner.  I ate out all month - which was great, but not the fav part.
I got to spend quality 1-1 time with people.  It was awesome.

But, shockingly, I have digressed from my point of this blog post. 

​

For my Birthday.....

I want more people to know about and experience the benefits of Reflexology. I've been practicing now for 22+ years and I am still in complete awe of how reflexology engages the power of the human body. 
It can help repair.  It can help prevent.  It can help with a wide range of symptoms we want to get rid of...
I've seen it bring grounding and calm.  I've seen it energize.
It is a gentle powerhouse for your overall health & wellbeing.

A majority of people still think it's about your feet.  It's about your overall body function.  But it sure does feel great on your feet!

So for my birthday I'm asking you to share the gift of reflexology and you get gifts in return!!!

Really RAD Reflexology Referral Rewards
Send a friend, loved one - an enemy you are sick of hearing complain. 
If they have a 45 or 60 minute Reflexology or Reflexology/Reiki Combo with me between 8/1 and 9/15/23 YOU get a $25 referral reward.
If they schedule a 60 minute service in August they get $10 off too.
If you schedule a 60 minute service in August YOU get $10 off that service.

The more people there are feeling good and empowering their body to work better the happier I am.  So happy birthday to me.... help me share this gift with everyone! 


The Fine Print:
-Referral must have a 45 or 60 minute service with Tracy between 8/1-9/15/23 to qualify
-Referral Reward can be used toward a 45 or 60 minute service with Tracy. 


Tracy McGovern is a Nationally Board Certified Reflexology Practitioner.  A Reflexology Instructor and a Reiki Master/Teacher with over 2 decades of experience.  She is co-owner of Complete Wellness and has appointments available Tuesdays - Fridays (with an occasional Saturday). To schedule text/call 267-509-7717.  
(online booking will be available again in the fall.)