​November.
The month of Turkey and Gratitude.
I'd like to take a moment to wax poetic on both- cause I know you can't wait to read all about it! 

Turkey.
Every year I remember how much I like turkey - especially when my hubby smokes it, holy hanna wow! I wonder why I don't eat it more often and then suddenly it's November again and I am wondering the same thing.  I don't think I'm alone when I say my fav thing is utilizing the left overs.  On my best days I avoid bread - but even the leftover bowl with the turkey and stuffing (yea I make it without bread) and cranberry sauce (big vote for homemade and not the terrifying stuff that stays shaped like the can it's been in since world war II) - it's the stuff dreams are made of...

Thoughts?  Who's with me?  I'm sure a few aren't - you chime in too.


Gratitude.
Everyday. All the time.
This one - on purpose- is not left for November.  I won't even go on an on.  I will just say this.  I
f you don't do anything else in your life - make this a daily habit. More than once a day if you can.  However you do it.  Thoughts are fine. Writing is fine (journal, post, dry erase board on the fridge). Talking to yourself out loud - totally fine.
Every time something makes you roll your eyes, sigh or feel down - bring in gratitude.  3 things you are grateful for, small or large.
BAM. 
Watch how you feel different.  Watch how things change.
Don't believe me for one second.  Test it out and keep it forever.

I am grateful for homemade leftover thanksgiving bowls.  I am grateful my hubby smokes the bird.  I am grateful that I get to help people feel better as my career.  I am grateful you read this far (and am hopeful you give gratitude a try... and if you're lucky some smoked turkey)

AND I'm grateful for all the cool stuff we get to offer to everyone to help them feel & function better. 
Warms my heart and makes my soul smile.
​Happy November ya'll!

Tracy McGovern, BA, Nationally Board Certified Reflexologist, Reflexology Instructor
Co-Owner Complete Wellness

Tracy has reflexology appointments available M & W 2-7, T/Th/F 9-12.  
A new reflexology class is forming for February, 2023

​Have you heard our story?
I was moving to Quakertown. Where is Quakertown?! But hey, I knew one person. One! Kinda… a roommate from college. A little luck and Google put me in touch with her. She was kind enough to invite me to a crystal class where I could socialize with other women for an evening. Tracy was the instructor. But no, that is not the start of CW. Not yet anyway.
 
A local physical therapy clinic offered Tracy space at a gym to do reflexology. They mentioned they wanted to offer massage as well. Tracy had just met a massage therapist and gave them my name. I started sharing a space with Tracy doing massage at the gym. Then, about a year later, the gym closed – with only a couple days notice. So, we decided to share a room at another location. But no, that still isn’t when we opened CW.
 
A year after sharing that room, as our lease was ending, we decided we wanted our own space. And THAT is when CW was created. Ahhh, 5 years ago. The memories. <sniff, sniff>
 
So we get a space and it’s big enough to share with other like-minded healers and teachers. They bring their expertise and innovation and CW starts growing. We have to shift our plan. You know, our expectations of what CW is and will be. Then, we add a salt room and CW continues to grow. Now we have to shift again. Add a pandemic and Retail Therapy and we make a few more changes. Whew!
 
Finally things start to settle… or so we think. Lease is up. Do we stay or do we go? Well, we look at least. And ahhhhh <angels sing, heavens glow> we find a perfect place. A beautiful new space with plenty of easy parking, ADA friendly, more rooms, larger salt room, dedicated classroom and it is wonderful. So, yet again, we adjust and move and grow and shift.
 
Five years and we are a long way from where we started. Oh so grateful for the opportunities, the loyal clients, the gracious friends, the collaborative businesses, and the suggestions from each of you. We are here because you led us here. We are what we are because you told us what you wanted and needed and helped mold us. We are exactly who and what and where we are meant to be because you are with us. You have supported Tracy, me and our vision to help others with as many options as possible to feel and function better.
 
Don’t be wary of change or of growth. We may not be where we started or have ended up where we envisioned, but we thank you for believing and encouraging us to create your Complete Wellness. Here’s to at least 5 more years.

​Stacy Ford, ATC, LMT is Co-Founder of Complete Wellness. An athletic trainer and a licensed massage therapist.  Her passion is to help people feel and function better. She is available by appointment only Monday-Friday at Complete Wellness, Quakertown.  
To schedule with Stacy or any other CW Practitioner Text/Call 267-509-7717

Remember back to the days when we were kids. School was out for the summer and all we had was months of fun ahead. I grew up in a rural area. I remember evenings where the cornfield was just lit up with lightning bugs. It was like my very own fireworks display. Like Christmas lights in summer. We would play flashlight tag. Camp in the backyard. Play kickball all afternoon. Swim and play all summer long in the pool or run through the sprinkler. My aunt would take us to the beach for the day. We would have boogie boards and rafts in hand and have a grand old time all day in the waves. I actually had a tan then.
 
We didn’t have central air. If it was too, too hot, my parents would have one window unit in the dining room and one window unit in their bedroom. We had a small ranch home so a couple strategically placed fans would keep the house comfortable. And on beautiful evenings, the windows would be open and the sounds of the peepers and crickets would lull you to sleep. They were a regular symphony.
 
My grandparents were farmers. I would sit on the porch with my grandmother and snap beans and shell peas fresh from the field for dinner. Not to mention the other yummy eats. Who doesn’t love some strawberry shortcake? Corn on the cob. BLTs are amazing this time of year. Cucumber salad. A bushel of crabs.
 

By September, we had our back-to-school supplies and new clothes. We were sad to see summer end, but we were recharged and ready for the school year.

I find myself saying ,“I miss summers as a kid.”

Why do I miss it?
​
Answer: Because I am not present for the memories being made today. I don’t make time to share those memories of the past and relive them with this generation. I don’t often aspire to find my inner child and play.
These are all important to keep us recharged.
*Destress.
*Support our immune systems.
*Be more productive.
*Disconnect from the work/school world and play.
 
So, rolling into August with a month or so of official summer still ahead, what are you doing to maximize the summer you have left? Find time to smell the roses while they are still in bloom. Put your toes in the sand or hike that mountain trail. Make time with friends. Enjoy the sunshine and increase your Vitamin D. Ocean or lake. Have fun!

Stacy Ford, ATC, LMT is Co-Founder of Complete Wellness. An athletic trainer and a licensed massage therapist.  Her passion is to help people feel and function better. She is available by appointment only Monday-Friday at Complete Wellness, Quakertown.  
To schedule with Stacy or any other CW Practitioner Text/Call 267-509-7717

 Hi!  Lisa Franklin here, aromatherapist and owner of Alchemy Massage and Bodyworks and Alchemy Crystals and Aromatherapy.  I have been fascinated with herbs since my teens and when I discovered essential oils in my twenties, it was love at first sight!  Small, portable, powerful concentrates of all the plants I didn’t have room for in my garden!  After 40+ years of studying herbs, plants and essential oils, I finally took the time to take a 750 hour aromatherapy course to be recognized officially as an aromatherapist. 
Some of you may know me from previous partnerships with Complete Wellness, others of you I have not had the pleasure of meeting – yet.
Currently my line of essential oils is available at Complete Wellness.  There is a wide variety of 19 different essential oils for sale at reasonable prices.  Each variety comes in a 10 ml bottle, double the industry standard of 5ml.  All essential oils are researched, sourced, purchased, bottled and labeled by me…well, to be honest, my husband does the labeling sometimes – he loved to label my various products…and who am I turn thwart someone’s desire to label bottles???  He is a huge help, much neater and tidier than I am in getting them placed properly on each bottle.
Each essential oil is chosen for its’ efficacy, fragrance, and purity.  I do not do the distillation process as I am not trained nor skilled in that process.  Instead, I look for reputable sources to purchase quantities of essential oils.  I want the essential oils to be of the best quality I can buy and keep at an affordable price for my customers.  If I can purchase organic and/or pesticide free, I happily do so.  Not all essential oils are grown, harvested and processed the same.  It varies based on the plant, the grower, the country and the supplier.  It’s quite a maze to navigate sometimes.  With the current state of manufacturing and distribution it makes it difficult to order things regularly. 
With each newsletter I hope to provide you with a short description of an essential oil and a recipe of some sort to share with you.  So, stay tuned and check the next newsletter!
 
Also, I will be teaching essential oil classes at Complete Wellness through the end of the year. 
Click this link (Essential Oils: Summer Skin Solutions) to learn more about the next upcoming class.

Click to Watch "Pause is Power"
 

Powerade (a sports drink) put out this video of very successful, very talented and skilled athletes. It was done soon after Simone Biles censored herself at the summer Olympics. She knew she wasn’t feeling 100% and she pulled herself from competition. She received praise and she received criticism. She protected herself, physically, mentally and emotionally by not participating when she felt – knew- she couldn’t compete safely. And I wish I had her courage at any age.
 
I appreciate the video and its message of realizing your limits, taking control of your situation and finding coping mechanisms. Sometimes we need an outlet – resting, celebrating, dancing, knitting, self-care – something aside from our stressor. Taking those moments for ourselves.
 
That is my greatest challenge, making time for something I WANT to do and not HAVE to do. I stress about finding the time. Then I stress when I do take a minute for me. I deserve time for fun, relaxing, a hobby. And I need to use the word ‘no’ more often. I can’t be all things to all people. I need to be me for me, then I will have more for you.
 
And when we are overwhelmed and can’t find an outlet, we need to ask for help. I did. If you read my blog from last May, you know I am seeing a counselor. I am more grounded. I am more focused. I celebrate me and the daily things I accomplish. In turn, I have a better outlook on the bigger things on my plate.
 
If you aren’t able to cope. If you aren’t able to find time for you. If you aren’t able to pause, please check out the resources available here in PA (link below) or in your area. Check with your doctor, friend, family, co-worker, someone you can ask for a name or referral. Pause IS Power. How do you pause?

Mental Health Resources for Everyone

Stacy Ford, ATC, LMT is Co-Founder of Complete Wellness. An athletic trainer and a licensed massage therapist.  Her passion is to help people feel and function better. She is available by appointment only Monday-Friday at Complete Wellness, Quakertown.  
To schedule with Stacy or any other CW Practitioner Text/Call 267-509-7717 

Why I love the salt room. An Essay by Stacy.
 
About six years ago, my friends found a new business, a salt cave, and wanted to visit. So, as a group, we descended upon this business one evening. Not sure how many of us there were, but probably close to 20. I go with the flow. Curious to try new things. I had no idea what a salt cave was but again, curious.
 
There was pink Himalayan salt everywhere in the room. The owner told us the wonderful benefits of salt and how relaxing it would be.
Me: Still the skeptic, but fun evening out with my friends.  
Get settled in a comfy chair with a cozy blanket. Relaxing music playing. I sit back and ahhh…. *cough, cough, cough*… sit back upright.
As I started breathing in the salt that was mixed in the air, my sinuses started to drain, my lungs were clearing, my breathing was freer. I had no idea my respiratory system was so strained. Wow. This room of salt was doing something. I wasn’t just sitting quietly relaxing for 45 minutes like my friends, I was having an experience of my own.
 
Fast forward 45 minutes… the music ended and my friends all slowly start stretching and moving like they are awakening from a long hibernation. I walked out of there like I had a nebulizer treatment. No one else had coughing and throat clearing. They were totally relaxed and had that sleepy-head look. I was breathing freely and deeply. It was WONDERFUL.
 
I have seasonal allergies, plus dust, mold, this, that, and the other. I have post-nasal drip most days. When it’s my allergy seasons, mainly spring and fall, I have a risk of bronchitis and sinus infections. My chest can feel heavy from coughing. My sinuses can feel stuffy or runny or both. TMI I know, but I’m  painting a picture. The salt room helps keep all of this at bay. Seriously.
 
We tell clients and customers all the time – we don’t have anything at CW that we haven’t tried ourselves and have a testimonial. We added a salt room to CW services because it worked for me. It is relaxing, has anti-inflammatory benefits, supports immune function, improves mood and sleep. It’s a wonderful thing. But most importantly for me, I truly get relief and I can breathe.    The End.
 
Is your allergy season coming up? Are you stressed? Your immune system strained? Have a chronic issue? Experience the salt room and write your own testimonial.

Stacy Ford, ATC, LMT is Co-Founder of Complete Wellness. An athletic trainer and a licensed massage therapist.  Her passion is to help people feel and function better. She is available by appointment only Monday-Friday at Complete Wellness, Quakertown.  
To schedule with Stacy or any other CW Practitioner Text/Call 267-509-7717

New Year – New location – New…

 "Never underestimate the power you have to take your life in a new direction."
—Germany Kent

It’s the New Year and we all wait for that designated starting point to kick off the list of things we want to better ourselves and our lives. Why do we wait? How many expectations do we have? And how grand are those expectations?   


"The future belongs to those who believe in the beauty of their dreams."
—Eleanor Roosevelt

Let’s give ourselves some grace. We don’t have to start them all on January 1st. Spread them out over a couple weeks or months even. You have set the intention and the goal. Now give yourself some leniency, some compassion. Be sure to add a few small goals to achieve and check off. Get the feeling of accomplishment which will give you some confidence and encouragement to continue.   


 "The future depends on what you do today." —Gandhi

CW has moved to our NEW location and I know I have had some unrealistic expectations for unpacking and setting up our space. But, the excitement of the ‘new’ keeps me motivated. Seeing the space transform little by little inspires me to continue. Knowing we have new classes, larger salt room and more services coming, I can’t wait for you to visit. Keep tabs on us as we launch our new plans.    


"Focusing on one thing that you are grateful for increases the energy of gratitude and rises the joy inside yourself.' 
– Oprah


So all this new – new year, new location – what’s your new? Set goals, set intentions, make plans – then take one small step at a time. Start. Begin. And after a while, your new will be the norm. Walk, skip, tiptoe, dance, just get going!    


"Write it on your heart that every day is the best day of the year." —Ralph Waldo Emerson



Stacy Ford, ATC, LMT is Co-Founder of Complete Wellness. An athletic trainer and a licensed massage therapist.  Her passion is to help people feel and function better. She is available by appointment only Monday-Friday at Complete Wellness, Quakertown.  
To schedule with Stacy or any other CW Practitioner Text/Call 267-509-7717
​

​Lots of talk lately about boosting our immune system. Is it a thing? Is it possible?
 
According to the Merriam-Webster Dictionary, immunity is a condition of being able to resist a particular disease especially through preventing development of a pathogenic microorganism or by counteracting the effects of its products. Or their kids’ definition being the power to resist infection whether natural or acquired (as by vaccination.)
 
It further defines the immune system as the bodily system that protects the body from foreign substances, cells, and tissues by producing the immune response and that includes especially the thymus, spleen, lymph nodes, special deposits of lymphoid tissue (as in the gastrointestinal tract and bone marrow), macrophages, lymphocytes including the B cells and T cells, and antibodies. Or, again, the kids’ definition as the system of the body that fights infection and disease and that includes especially the white blood cells and antibodies and the organs that produce them.
 
Blah, blah, blah… boring, boring, boring. Ok, so what do we need to know?
 
The VERY basics are when a bacteria, virus, fungus or other pathogen (bad guy) invades our body, the military response of our immune system fights for us. We have a couple types of white blood cells (leukocytes) that go to work. Phagocytes destroy invaders on contact and lymphocytes from bone marrow – B-cells and T-cells – do the long term work. The B-cells are like fighter planes. They find, target and lock on to the invaders. They also read the invader plans and keep them on file in our system in case the same or similar antigen comes calling again. We already have a plan in place for this bad guy and can act quickly. The T-cells then hone in on the B-cell targets and destroy the invader.
 
We have 3 types of immunity – innate, adaptive and passive. Innate being born with a level of immunity to certain things. Adaptive is we have been exposed, environmental or vaccine, and created a response/anti-body production. And passive is considered temporary protection that has been given to us, we didn’t produce them ourselves, like an infant through breast milk or infusion (1).
 
So, can we help all this along? Do these military grade cells need our assistance? Sure, who would say no to help, but I think the answers you’ve heard before. The key is listening and acting.
 
Big surprise!

• Sleep. Get good sleep. 7-8 hours a night of restful, regenerative sleep.
• Reduce stress. Stress releases cortisol which messes with our body’s ability to function properly from blood pressure to blood sugar to hormone levels. Pure havoc. (Think "What can I do at Complete Wellness?"  This is kinda our wheelhouse people. :)
• Healthy diet. Eat the rainbow of colorful fruits and veggies. Get your nutrients. Don’t overdo the supplements but use them if you are deficient especially vitamins C, B and E. Recently, vitamin D has been shown to reduce the risk of infection for COVID (2).
• Exercise. Yup, you have to move. And if you sweat a little, or a lot, BONUS. It helps with circulation, helps with stress levels, and can lower blood pressure along with promoting overall good health.
• Good hygiene – wash your hands, cover your cough and sneeze, avoid sick people.
• Attitude. From the Cleveland Clinic, “Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection — while negative emotions can make you more susceptible to the common cold and flu” (3).

 
Like the treadmill in the corner. It only works if you use it. You can only help yourself if you make the effort. Need a little support? All of us at Complete Wellness can sincerely and honestly help. Reflexology, massage, the biomat and the salt room can help with stress reduction and sleep assistance. We have vitamin supplements, CBD, essential oil creams and magnesium creams for stress, mood and body systems*. Michelle offers many tools to help your mind and emotions get in line with the cause. CJ offers energy work to help regulate hormones and reduce stress. And have you met us? We are the most positive people to share our happy with you. Attitude is everything and we sincerely care about you and your well-being.
 
 
1 https://kidshealth.org/en/parents/immune.html
2 https://www.uchicagomedicine.org/forefront/coronavirus-disease-covid-19/vitamin-d-covid-study
3 https://health.clevelandclinic.org/strengthen-your-immune-system-with-simple-strategies/
* Tracy and I don’t offer anything we haven’t tried and believe can help. Yes, we have tried everything we carry and recommend.

Reading this in June of 2021?  Click here for the CW June Special.
Wanna be amused while learning more about your immune system?  Click Here

Stacy Ford, ATC, LMT is Co-Founder of Complete Wellness. An athletic trainer and a licensed massage therapist.  Her passion is to help people feel and function better. She is available by appointment only Monday-Friday at Complete Wellness, Quakertown.  
To schedule with Stacy or any other CW Practitioner Text/Call 267-509-7717

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