Rangeley Health and Wellness

10/30/2026

Fitness Friday: Did You Know Your Foot Placement on the Leg Press Matters?

The leg press is a fantastic exercise for building lower body strength, but did you know that simply adjusting your foot placement can change which muscles do more of the work?

Here's how different foot positions can shift the focus of your workout!

Standard Stance: Feet shoulder width apart provide balanced engagement of your quadriceps and glutes. Great for overall leg strength!

Wide Stance: Engages your glutes, quadriceps, and inner thigh muscles (adductors).

Narrow Stance: Keeps the focus on your quadriceps while providing a different variation of the movement.

High Foot Placement: Shifts more emphasis toward your glutes and hip muscles. Great for building strength in your posterior chain.

Low Foot Placement: Places greater emphasis on your quadriceps, the muscles along the front of your thighs.

Single Leg Press: Challenges each leg independently, helping improve strength, stability, and muscular imbalances.

Remember: No matter where you place your feet, proper form is key! Keep your feet flat, your knees aligned with your toes, and your movements slow and controlled.

Next time you're at RHW, try adjusting your foot placement and notice how the exercise feels different. Small adjustments can make a big difference!

10/27/2026

Menopause is a natural part of life, but that doesn't mean you have to navigate it alone!

Join us at Rangeley Health & Wellness for our Menopause Mingle, an informative and welcoming event designed to educate, empower, and connect women through every stage of life.

This event is for ALL women! Whether you're approaching menopause, experiencing perimenopause, currently going through menopause, or have been postmenopausal for years, there is something for everyone to learn!

Our panel of knowledgeable professionals will discuss hormonal changes, nutrition, fitness, bone health, pelvic floor health, and practical ways to support your overall well-being.

Menopause doesn't mean the changes stop once your periods do! Understanding how your body continues to evolve is important for maintaining strength, health, and quality of life for years to come.

Come with questions, share experiences, and connect with other women in a supportive, judgment-free environment.

Because women's health matters at EVERY age and EVERY stage!

✨ Introducing MENOPAUSE MINGLE! ✨

Menopause can bring a lot of changes — and sometimes even more questions. So let’s talk about it!

Join us for a relaxed morning all about perimenopause, menopause, and women’s health. Our panel of local professionals will cover hormones, nutrition, pelvic floor health, fitness, and more, with helpful, practical information about what’s happening in our bodies and how we can support our health through this stage of life.

💬 Have a question you’d rather not ask out loud? We’ll have an anonymous Q&A jar so you can ask the things you’ve been wondering about — no names needed!

💪 Menopause-focused fitness demonstration — watch or join in!
☕ Coffee & light snacks
🎁 Goodie bags for the first 25 attendees!

FREE to attend! Donations to Rangeley Health & Wellness are always appreciated.
Whether you’re going through menopause now, starting to notice changes, or simply want to know what to expect, we hope you’ll join us. Bring your questions and bring a friend! 💕

📅 Sunday, November 1st | 9–11 AM
📍 Rangeley Health & Wellness
25 Dallas Hill Road, Rangeley
Downstairs in the Multipurpose Room

10/27/2026

Early detection saves lives!

Lung cancer screening can play a vital role in detecting cancer early, when treatment may be most effective. Taking the first step toward understanding your risk and determining if screening is right for you is an important part of protecting your health.

Rangeley Health & Wellness, in partnership with the Maine Cancer Foundation, is here to provide information, resources, and support to help you take that step with confidence.

For more information about lung cancer screening, eligibility requirements, or assistance connecting with a healthcare provider, please contact Hannah or Terri at Rangeley Health & Wellness.

Phone: 207-864-4397, ext. 107 or 109
Email:
[email protected]
[email protected]

Your health matters, and we're here to help you take the next step toward early detection!

**Have our posts encouraged you to take action?
If you've contacted your primary care provider to discuss lung cancer screening, scheduled an appointment, or completed a screening after seeing one of our posts, we'd love to hear from you! Your feedback helps us understand the impact of our outreach efforts and how we're making a difference in the health of our community.**

10/26/2026

Several community members have asked how they can support Dr. Annie Gray’s family during this difficult time.

For those who would like to help, we are sharing the GoFundMe page established by her family below.

Our hearts continue to be with Annie’s family, friends, and everyone who knew and loved her.

As many of you know, over Columbus Day weekend, our lives changed forev… Paige Knowlton needs your support for Honoring Annie’s Love for Jillian and Carter

10/26/2026

"The bad news is time flies. The good news is you're the pilot." - Michael Altshuler

Monday is the perfect day to set your intentions for the week, refocus on your goals, and make your health a priority. Every workout, every class, and every small step forward is an investment in YOU!

Remember, you don't have to be perfect. You just have to show up, stay consistent, and keep moving forward. RHW is here for you every step of the way 🙂

10/23/2026

Don't let the colder weather slow you down!

As the temperatures drop, it's tempting to stay inside and cozy up, but staying active is one of the best ways to keep your energy up, boost your mood, and beat those colder weather blues!

Whether you're looking to break a sweat in a group fitness class, build strength in the gym, or simply get moving, RHW has something for everyone!

10/22/2026

Early detection can save lives!

Taking the first step toward colorectal cancer screening is an important part of protecting your health. Rangeley Health & Wellness, in partnership with the Maine Cancer Foundation, is here to provide information, resources, and support to help you take that step with confidence.

For more information about colorectal cancer screening or assistance connecting with a healthcare provider, please contact Hannah or Terri at Rangeley Health & Wellness.

Phone: 207-864-4397, ext. 107 or 109
Email:
[email protected]
[email protected]

Your health matters, and we're here to help you take the next step!

**Have our posts encouraged you to take action?
If you've reached out to your primary care provider, scheduled a screening, or completed a screening after seeing one of our posts, we'd love to hear from you! Your feedback helps us understand the impact of our outreach efforts and how we're making a difference in our community.**

10/21/2026

🎒 Something NEW at CIA! 🎉

We know schedules can get busy, and sometimes you just need a little extra help with after-school care!

That's why we're excited to introduce CIA Pop-In Days! 💙

Not quite ready for a full CIA session or only need after-school care once in a while? Rangeley Health and Wellness has you covered, and Pop-In Days might be just what you need! We'd love to have your child join the fun, and we know they will love it too!

💙 $20 per student, per day!
✨ Open to students in grades K–5!
👉 Pre-register today using the link in our bio!

Contact Bridget at [email protected] for questions or more information.

10/20/2026

🍂 CIA Session 3 Registration is OPEN! 🦃

Keep the fun going after school with our Children in Action (CIA) program! From homework help and creative crafts to games and outdoor activities, there's always something fun happening at CIA!

📅 October 26 – November 24
⏰ After School – 5 PM
🎒 Grades K–5
💲 $200 per student | $175 per sibling

🍁 Register today via the link in our bio!

Contact Bridget at [email protected] with questions.

10/19/2026

It is with heavy hearts and profound sadness that we share the passing of our dear colleague and friend, Dr. Annie Gray.

Annie was a cherished and valued member of the Rangeley Health & Wellness family, touching the lives of so many through her kindness, compassion, and unwavering dedication to helping others. As a physical therapist, she made a lasting difference in the lives of her patients, offering not only her knowledge and expertise, but also encouragement, understanding, and genuine care.

Beyond her professional contributions, Annie was a wonderful colleague and friend whose presence meant so much to those around her. Her compassion and commitment to the well-being of others reflected the very heart of our mission at RHW. The relationships she built and the positive impact she made throughout our community will not be forgotten.

Annie will be deeply missed by her coworkers, patients, and the entire RHW community. We are incredibly grateful for the time we shared with her and the lasting impression she leaves on all who had the privilege of knowing her.

Our thoughts and heartfelt condolences are with Annie's family, friends, and loved ones during this incredibly difficult time. May they find comfort in knowing how deeply she was appreciated, respected, and loved.