Lifestyle

Quick HIIT Bodyweight Routines

We know that a home gym is not always realistic for everyone. Maybe you’re not in a space yet that has the room, or maybe you just prefer paying for a monthly gym membership to swap sweat with everyone at a gym. (Too far?) Whatever the reason may be, what is certain is that sometimes there is just not enough time for either. HIIT (High Intensity Interval Training) might be your solution.

To preface this post, have you seen our blog on the benefit of just 10 minutes of exercise a day? It’s true! We’re not making that up. While the guidelines recommend that adults get a minimum of 150 minutes (2 hours and 30 min) of aerobic activity a week, these do not have to be consecutive hours of exercise. Gone are the days of one hour workout sessions, for now, we have HIIT! HIIT helps get all the heart-pounding benefits of cardio, without the extra time. Don’t forget, the guidelines also include 2 or more days of strength training. HIIT can help you there too, both using body weight and/or equipment. Keep reading for some quick routines to start (or end) your day right! 

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What’s New in 2019?

Whether you have been a long time BODYCRAFT groupie, a recent customer, or hearing about us for the first time, you should know that we pride ourselves in designing innovative, safe, and quality fitness equipment for you. The innovative part means we are constantly designing, constantly coming up with new products, features, and technology to help you succeed in your fitness journey. And 2019 is no exception. Here is a quick look into what we have out for you this year and a sneak peek into what’s coming!

Tablet holder

Doesn’t sound that exciting, I know, but this little inexpensive attachment can make a world of difference. Take it from me, if you want, but this simple innovation made my rowing sessions twice as long! Attached it to our indoor cycles, rowers, even functional trainers (then place your own tablet in the holder) and you can easily catch up on your favorite TV show while getting in a quality workout. You won’t want to stop!

Power Row

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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.  …

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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. …

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Top Fitness Trends

What are the top fitness trends for 2018?

How do you plan your fitness routine for the week, month, or year? Do you go off the popular trends, wing it, or maybe a combination of both each time they go to the gym or down to the home gym basement. Whatever your preference, one thing many fitness experts and average Joe’s of the gym seem to agree upon are that there are certain forms of exercise that continue to becoming more popular each year. This year, we have reviewed the literature and studied the gyms and came to the same conclusions as many… …

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Why this Year Begins Your Revolution

It’s Not a Resolution, It’s a Revolution

We all hear it over and over again this time of year, “What’s your New Year’s resolution?”  Whether the response is something you came up with on the spot or have been thinking on for weeks, keeping a resolution is never an easy task. Even harder to keep seems to be the fitness related resolutions. An estimated 66% of Americans make New Year’s resolutions to get fit, and of those, 73% give up on the resolution before hitting their goal. Even more staggering is that half of those who make a fitness resolution abandon it within 6 weeks or less of the New Year. That’s why this year we have decided to say: Don’t make another resolution, start a revolution. …

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Impact of Music on Your Exercise Routine

The origin of music dates back to the BC era. Ancestors to modern humans had the ability to vocalize and control pitch and may have even created rhythm by clapping hands or other objects together. We may not know what music was used for early on, but we do know now that music is tied to emotion, and emotion impacts many things. Later on, people started to use a rhythmic pattern to complete projects at work or at home. Once a rhythmic pattern was created, they were better able to complete their projects quicker and with more enjoyment. But how is this related to my exercise routine you may ask? …

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