Ampersand Integrative Wellness

10/24/2026

Not all jump ropes are created the same. 🪢

Dan from Coming On Strong is bringing his jump rope expertise to Ampersand, and one detail that matters is the fit. A rope that’s adjusted to your height can make learning the movement feel more comfortable and help you find your rhythm.💪

In this video, Dan and Jesse measure a rope together to show how the right setup starts before you even take your first jump.

💥Curious about jump rope sessions? Stay tuned for more from Dan and Coming On Strong!

10/23/2026

Halloween candy doesn’t have to be all or nothing. 🍬

If you’re looking for a different option to add to your candy bowl this year, SmartSweets offers individually packaged treats with less sugar than many traditional candies.🎃

They’re one option for anyone who wants to mix things up, whether you’re handing out candy, packing a treat for later, or simply curious to try something new.

Enjoy your favorite Halloween candy can be part of the fun, too. Food doesn’t need to come with guilt attached.🍬

10/22/2026

A good cup of coffee can be one of those little things that makes an ordinary morning feel a bit better. ☕

Whether it’s part of your morning routine, a reason to slow down for a few minutes, or something you enjoy sharing with someone else, there’s room for simple pleasures in a balanced lifestyle.

Today, we’re giving a little appreciation to Kimberton Coffee. Because wellness isn’t only about what we add to our routines. It’s also about making time to enjoy them.

What’s your go-to morning coffee?

10/20/2026

A quick reminder from the produce aisle: fall has plenty to offer. 🍎

October is a great time to work seasonal ingredients into your meals, from roasted vegetables to warm soups and simple sides.

Keep an eye out for:
✨Sweet potatoes
✨Winter squash
✨Pumpkins
✨Apples
✨Pears
✨Brussels sprouts
✨Cabbage
✨Beets

Try adding one seasonal ingredient to something you already make this week. It doesn’t need to mean a whole new meal plan.

10/17/2026

Your 80-year-old self is counting on you. 😂

The walks, strength sessions, and little choices we make now can help us stay active and independent as we get older. It’s not about doing everything perfectly or pushing yourself to the limit every day. It’s about building habits that support the life you want to keep living.

Think about all the things you want to still be doing decades from now. Start there.

10/15/2026

Fall food, not fast food. 🎃

Pumpkin season is a good excuse to get a little creative in the kitchen. If you’re looking for something seasonal to make or snack on, try one of these:

✨Pumpkin yogurt bowl with cinnamon and granola
✨No-bake pumpkin energy bites with oats and nut butter
✨Pumpkin baked oatmeal for a make-ahead breakfast
✨Roasted pumpkin seeds with your favorite seasonings
✨Pumpkin smoothie with banana, cinnamon, and milk of choice

Seasonal food doesn’t have to be complicated to be enjoyable. Sometimes a few simple ingredients are all you need.

Which one would you try first?

10/13/2026

Looking for a reason to get moving this fall? A local 5K might be just the thing. 🍂👟

Whether you’re a seasoned runner, a run-walker, or someone looking for a new goal, having an event on the calendar can be a fun way to stay motivated and get outside.💨

Check out the upcoming races through Pretzel City Sports and see what’s happening around Berks County this October, November, and December.

You don’t have to be the fastest person at the starting line to enjoy crossing the finish line. Check out the full schedule here:https://www.pretzelcitysports.com/calendar_events/

10/12/2026

Something new is moving at Ampersand! 👋

Jesse is teaming up with Dan from Coming On Strong, who will be offering individual jump rope sessions and group classes in the gym. Dan brings a passion for jump rope and is working toward his personal training credentials as he continues growing this offering.

Jump rope is a fun way to work on coordination, endurance, and conditioning, and we’re excited to have another way for our community to move.

Keep an eye out for more details on upcoming sessions!👀

10/08/2026

You’ve waited long enough… Monday 10/12… the details are yours! We’ve been sharing some new items here in the gym and new partnerships that have been in the works.

➡️ All the details are coming your way 10/12! ⬅️

In the meantime check out the owner of Coming On Strong Dan Bantell • Fitness Coach 🫢

10/08/2026