Wellman Wellness Training

05/08/2026

Come check us out over at 4 Points Health and Wellness

03/19/2026

Connect with Wellman Wellness Training today if you’re looking for workouts to help your health for the long term…. Not just temporarily, or leave you at risk for injuries in the near future

02/25/2026

Please be mindful of what you eat. The most precious minds are watching and learning from you…. They need the support in this space so their life doesn’t end up unhealthy indefinitely…

Say no to processed foods all the time. Only on occasions…

This is why so many children are struggling.

Bright boxes.
Fake colours.
Heavy metals.
Parasites.
Real neurological impact.

Then a diagnosis, not a question.

01/06/2026

If your joints feel unstable, it’s not because you’re weak — it’s because your body forgot how to control movement.

Stability and balance training:
• Improves knee, hip, and ankle safety
• Builds real-world strength
• Reduces risk of falls and flare-ups

This playlist teaches your body how to own each position instead of collapsing into pain.

Train with me here:

https://youtube.com/playlist?list=PLNM-lRJnyk4LTnlNsjV6natzihrCe8ZOO

Strong joints last longer.

12/03/2025

If you need help in the pre menopause , or menopause space, this is one you don’t want to miss!

Looking forward to working with Sue moving forward with our “power through menopause “ program, coming in 2026 ! Stay tuned for more information regarding this amazing program we’re launching to help those in need.

“If you're in perimenopause or menopause
and no one warned you what to expect…
You’re not alone.
Women were never taught:
what their hormones really do
how stress affects their symptoms
why sleep changes
what to eat
how to move their bodies
how to regulate mood and nervous system
how to protect their long-term health

We were sent into midlife blindfolded.

But that ends now.

On December 3 at 7pm,
I’m hosting a free webinar
teaching the 5 keys to feeling
balanced, grounded, and yourself again.
It’s time women had real answers, real support, and real hope.

Share this with the women you love.
Let’s stop doing menopause alone.
xoSue”

📷 Nutmeg Photography

07/09/2025

Who’s This For:This movement is ideal for individuals dealing with: • Chronic low back pain from poor rotation mechanics • Neck, chest, or upper back tension that restricts breathing • Issues with posture, fatigue, and ribcage compression from sedentary lifestyles • Reduced mobility when rotating, lifting, or changing direction • Athletes and active individuals needing better performance and injury resilienceIf you’re stuck doing seated lat pulldowns with little carryover to real life or sport—and still battling pain or tightness—this movement is your next upgrade.⸻How To Do It:Start in a half kneeling position with your front foot elevated on a yoga block: • Engage the back foot toes into the ground for stability. • Pin the hips forward to neutralize the pelvis and avoid overextension of the low back. • Retract and depress the shoulder blades (“pull them back and down”) to anchor the upper body. • Begin the movement by rotating the torso through the thoracic spine, not the lower back. • Pull the band or cable toward the back leg foot with your rotation, tucking the elbow toward the back hip to engage the lats and obliques. • Control the return with tension—don’t rush the eccentric phase.This specific postural setup allows for pure rotation through the ribcage and upper back, while minimizing strain on the low spine and traps.⸻Why This Works (Over Traditional Seated Lat Pulldowns):Most people sit into lat pulldowns with poor posture and a stiff spine. This encourages the wrong muscles to dominate and reinforces dysfunctional patterns.This variation: • Trains true thoracic rotation without recruiting the lower back excessively • Improves ribcage mobility, crucial for breathing and athletic movement • Activates the lats under longer periods of tension, developing both strength and muscle shape • Decompresses the neck and traps, reducing headaches and breathing restrictions • Enhances core control, posture, and rotational power—essential for real-world and sport-specific movementsOver time, this will decrease your risk for low back, hamstring, and knee injuries, and improve breathing, posture, and overall movement freedom.⸻Before jumping into advanced drills like this, it’s critical to rebuild your foundation with the right warmups, mobility, and postural work.Our First Program teaches you how to eliminate pain, correct dysfunctional patterns, and prepare your body for more powerful, athletic training like this.Online training is available now.Start with our foundational programs from just $49/month, or bundle your way into full, progressive training tracks tailored to your needs.Invest in the process. Perform better in life and sport.⸻Follow for daily training insights and motivation:Instagram: | : : your journey at:www.wellmanwellnesstraining.netEnjoying my content? Leave a review on Google:https://g.co/kgs/eMErKoQPhone: 1-780-709-6629Believe and We Can Achieve.

06/17/2025

has a way of really slowing us down.

It’s the major result from , and lack of in our as a whole.

Step 1️⃣ to truly build a around is our .

This is a for making your pain, and movement becoming a thing of the past.

techniques involve , and can change the state of the tissues to be more pliable, and receptive to increased & .

Unfortunately your old programs and workout approach may be causing more harm than good…

Stop reinforcing dysfunction with outdated exercises.

Train smart with Wellman Wellness Training—where every movement is designed for real-life strength, posture, and pain-free performance.

These aren’t your average gym routines. This is targeted training that builds you up from the inside out.

Start today at:
www.wellmanwellnesstraining.net

Follow for daily training insights and motivation:
Instagram: |
LinkedIn:
Facebook:

Enjoying the content? Leave a Google review:
https://g.co/kgs/eMErKoQ
Phone: 1-780-709-6629

Believe and we can achieve.

06/11/2025

Fascia controls ALL parts of your body.It’s like your tablecloth: rearrange the tablecloth, and you rearrange everything on the table.Myofascial restrictions shift your entire body. Acting like a knot, this misalignment impairs movement throughout the whole system.So, when do we start treating fascia for what it is?If you have a container that holds every single element of the human body, wouldn’t it make sense that this container influences how everything inside functions?If your suit is tight, you can’t move.If you can’t move properly, your body starts to compensate.Through that compensation, overstimulation occurs—leading to inflammation, then pain, and eventually injury (PMID: 34357040).Few people know that a myofascial restriction (also known as a trigger point) is simply dehydrated fascia.Fascia is naturally hydrated. So when you engage in activities that dry it out—like prolonged sitting, overtraining, disconnecting from nature, or experiencing trauma—you create the perfect conditions for these restrictions to form.Fix your suit.- will “fix your suit” with the proper order of releasing the restrictions : 1️⃣ techniques , deploying , along with other rollouts when needed2️⃣ that proper pliability, & ⬆️ range of motion in those chronically tight fascial areas 3️⃣ deploy proper that clean up all the movements causing , fatigue, & ⬆️ . From there you can get back to your more important fitness goals ( ⬆️ muscle mass, ⬆️ To take advantage of this to these reoccurring issues, please DM or for more information. In the meantime you can visit this playlist :https://youtube.com/playlist?list=PLNM-lRJnyk4Iz_bBWuEIWpaf403rJYbRS&si=lFaAf3AFL53pHVY6For the reasons why we choose what we do over at WWT. Let’s heal together, and have it stick for the long term. 🙏🏿 👊🏿

06/02/2025

https://youtube.com/shorts/MnfZBX2A3oQ?feature=share

Struggling with rounded shoulders, low energy, tension headaches, or shoulder/back pain?

This drill is designed to reset your posture and bring strength back into your upper body.

Who it’s for:

Desk workers with forward-slouched posture who often deal with headaches, shallow breathing, getting sick easily, fatigue, and nagging shoulder or back pain.

Athletes and fitness enthusiasts who do most of their training in front of their body (pressing, cycling, running, etc.) and suffer from recurring shoulder tightness, back strain, or poor posture.

Why this drill works:
• Trains scapular retraction—pulling your shoulder blades back where they belong, essential for posture correction, shoulder health, and pain prevention.
• Reinforces postural alignment—reconnecting the upper back with your core and glutes.
• Counters the impact of modern posture habits—improves breathing, energy, and long-term movement efficiency.
• A go-to rehab/retraining drill for restoring control, reducing tension, and rebuilding upper body function.

How to do it:

Grab a looped band and wrap it behind your back, just under your shoulder blades.

Bring your arms into an “under arrest” position—hands behind your back with elbows bent and forearms held in front of your torso.

Allow the resistance of the band to pull your forearms/elbows forward, placing them in front of your stomach area, trending toward the anchor point of the column or the direction the band is pulling from.

Set your posture:
– Feet straight ahead
– Hips tucked slightly underneath you
– Knees pinned outward (active glutes)
– Head and chin gently tucked back

From this position, retract your shoulder blades—squeeze them together without shrugging—and hold the contraction.

Release with control, then repeat for reps or sustained holds.

Keep tension through your core and avoid letting your spine or shoulders collapse forward.

This drill supports posture, but real change comes from structured progression.
Exercises like this are most effective when used as part of a tailored program.
Wellman Wellness Training offers custom in-person and online coaching packages that guide you through the right drills at the right time—based on your needs and pain history.

Ready to reset your posture and move pain-free? Contact WWT to start your personalized program.

Follow for daily training insights and motivation:
Instagram: |
LinkedIn:
Facebook:

Enjoying my content? Leave a review on Google: https://g.co/kgs/eMErKoQ
Phone: 1-780-709-6629.

Struggling with rounded shoulders, low energy, tension headaches, or shoulder/back pain?This drill is designed to reset your posture and bring strength back ...

04/28/2025

If you suffer from forward-leaning posture, neck pain, fatigue, or shoulder/back discomfort—from long hours at a desk or training hard—this advanced band exercise targets the root of the problem.

https://youtube.com/shorts/90mjCESUsKQ?feature=share

Why this exercise matters:

Directly corrects modern posture issues: Unlike classic face pulls, this variation addresses the shoulder blades sitting too far forward and elevated—common with desk work and device use. The bent over pulldown and wing extension position helps reset scapular mechanics, encouraging your shoulder blades to retract, depress, and stabilize as they should.

Superior time under tension: Banded work forces your muscles to engage and stabilize through the entire range of motion, avoiding the swinging and “cheating” often seen with heavy free weights. This not only delivers a stronger, more stable upper back, but also reduces your risk of long-term compensations and injuries.

Targeted rehab for common shoulder problems: Excellent for people recovering from AC joint strains/sprains, shoulder separations, and chronic neck tightness or headaches. The controlled, extended “wing” position helps strengthen the mid-back, restore posture, and relieve upper-body tension.

Reduces symptoms beyond pain: Improving scapular function with this drill can help reduce brain fog, sinus pressure, and fatigue caused by poor neck and head alignment.

How to do it:

Anchor a resistance band low to the ground.

Stand facing the anchor, grab the band with both hands, and hinge at your hips so your chest is nearly parallel to the floor.

Pull the band down and back in a “pulldown” motion, focusing on retracting (squeezing together) and depressing (pulling down) your shoulder blades.

As you reach the bottom, extend your arms slightly out to your sides into a “wing” position, feeling your mid-back and rear shoulders engage.

Pause, keeping tension on the band, then return slowly to the start.

Repeat for reps, maintaining a neutral spine and stable core.

Who benefits from this exercise:

Desk workers fighting forward-head posture and shoulder elevation.

Fitness enthusiasts and athletes with chronic neck, upper back, or shoulder discomfort.

Anyone needing a smarter, safer way to restore upper body health and function.

The right exercise, at the right time, is everything.
While this banded drill is powerful, it’s a progression—proper recovery and rehabilitation depend on the right sequence of exercises, not just random selections. Wellman Wellness Training provides thorough assessments and custom-built programs to ensure you get lasting results, not just temporary fixes.

Ready for real, long-term change?
Invest in a comprehensive Wellman Wellness Training program package—available both online and in-person—to move and feel your best for life. Our expert guidance ensures your rehab and strength work is done at the perfect time for you.

Follow for daily training insights and motivation:
Instagram: |
LinkedIn:
Facebook:

Enjoying my content? Leave a review on Google: https://g.co/kgs/eMErKoQ
Phone: 1-780-709-6629.

If you suffer from forward-leaning posture, neck pain, fatigue, or shoulder/back discomfort—from long hours at a desk or training hard—this advanced band exe...