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Lifestyle

A Healthier and Fitter You

  • Happy and Healthy Holidays

    Ready to enjoy the Holidays but worried about undoing work you’ve been doing all year to stay healthy or keep off those pesky extra pounds? We are here to say “fear not!” There are ways to enjoy the Holidays with friends and family without undoing your hard work.

    The Holidays do not have to be, and should not be a scary time for anyone. Whether you are an individual who has recently lost weight, working to lose weight, with diabetes, with high blood pressure, low pressure or anyone outside of those descriptions, you can still stay healthy and happy during the Holidays too. Take a look at our quick tips below.

    Maintain Moderation

    You can eat what you want. Yes, that is what you read. Eat what you want, simply in moderation. Choose the correct portion sizes for the food you are eating. Proteins should fit in one hand but vegetables in two! And those Christmas cookies, yes enjoy them, but no more than one or two a day. Plus, it helps keep the Holidays special when treats are only eaten the few days leading up to and on then on Thanksgiving or Christmas day. Learn more on appropriate portion sizes at choosemyplate.gov.

    Seasonings & Substitutions

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  • Healthy Living with Chronic Pain: Low-impact Exercise

    Definitions of chronic pain range anywhere from pain lasting longer than 3 months, 6 months, or a year. However, anyone with pain that has lasted longer than a few weeks understands how debilitating it can be. Chronic pain may limit a person's movements, reducing flexibility and strength leading to difficulty carrying out important or enjoyable activities.

    This post will focus on benefits of low-impact exercise for relief of chronic pain. MedLinePlus.gov defines chronic pain as pain that has lasted more than 12 weeks and often persists for longer. Where those with chronic pain often benefit from exercise, exercise should be limited or avoided with acute pain caused by an injury to allow the body to heal.

    This blog post is not intended to replace care by your primary provider. This post is to have you start thinking of how physical activity, specifically focused on low-impact exercise, can positively impact your health.

    Why move?

    Why should I exercise? I don’t want to. There is not enough time in the day. It hurts too much the next day. I hurt too much now.

    If these statements or replies sound familiar, you are not alone. The U.S. Department of Health & Human Services reports that only 1 in 3 adults get the recommended amount of physical activity each week and more than 80% do not meet the guidelines for both aerobic and muscle-strengthening activity.

    However, the importance of movement within a healthy pain management plan cannot be over-emphasized. As outlined in Pain Management 101, exercise and physical activity is the “lotion” to promote smooth functioning. Small movements such as daily stretching can also strengthen muscles and increase functioning.  Continue reading

  • The Jones, Not Just Another Smith

    You may be wondering, what is a BODYCRAFT Jones Machine. How is it different from the traditional Smith Machine. Or thinking, I’ve used a Smith Machine for years, why change now. Stay tuned, this post will answer those thoughts and more.

    We will tell you why you should avoid a Smith Machine. We will inform you of an independent study completed on a Jones Machine vs. a Smith Machine. And finally, let you know the best way to use a Jones machine to its full advantage.

    To define a Smith Machine, it is an exercise piece similar to a power rack but the barbell is locked within the steel rails. This allows for only vertical or near- vertical motion. This makes any exercise on a Smith locked into a fixed plane, and does not allow for free weight or even free weight-type movement. Due to this main feature, the Smith often puts the body in unnatural positions. This can not only limit the benefits of the exercise, but may even cause injury. (More on this point later).

    What Makes the Jones Machine Different?

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  • How to Design the Perfect Home Gym

    What are the benefits to having a home gym?

    In today’s wellness-conscious world, there are more ways than ever to pursue healthy fitness. It can be hard, however, to fit exercise into a packed professional schedule. If you’re a busy homeowner, designing a garage or home gym might be the answer to that problem- and it is simpler than you might think. Continue reading

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