A Heartfelt Thank You! image

Dear Patients, It is with mixed emotions that I write this e-mail to inform you that as of September 23rd I will be closing my practice permanently. While I don’t know if I am stepping away from the chiropractic profession indefinitely, I do know that I am being called away at this specific time to focus my attention on other things. Many of you know of my story (http://www.7billionones.org/nicole/) of Alopecia and the calling I felt from God to live life wig-free. And, now He has called me to take another step of faith and go on mission. I will be leaving for Guatemala on October 2nd to stay with 2 missionaries (Ron and Rhonda Hedrick) for 30 days. They ...

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Gym Recovery Foods – Your Body Craves More Than Just Protein image

Most gym users quickly get the idea that they need protein to build muscle. Typically more protein than we are used to consuming. But if you want to get the most out of your gym time, maximize gains and minimize pains then there’s a little more you need to know. Yes, Protein Is Important Firstly, yes, protein is most definitely important. The amount that is beneficial varies dramatically however depending on a number of factors. Our body weight, age, degree of fitness and level of activity all make a difference. Which makes sense of course – a cardio heavy day is going to hit your body very differently to a serious session with free weights. The recommended daily amount (RDA) ...

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Does the Number on the Scale Really Matter? image

Ah, the scale….loved by some, loathed by others. Whether you love it or hate it, it’s arguably one of the most commonly used tools for measuring progress during a fitness journey. But what does the scale really tell us? And more importantly, how much emphasis should we put on that number? What the Scale DOES Tell Us To answer that first question, the scale tells us how much we weigh at that given moment. While the number may differ slightly from scale to scale, it’s usually an accurate reflection of your total body weight at that time. The key words here are “at that time”. Your weight is going to fluctuate depending on a number of factors; time of day, ...

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Beat the Heat with These Running Tips image

Flowers are in full bloom, the sun is shining, and the days are getting longer.  You know what it means – summer is here! For runners, this can be good AND bad. It’s good because snow and ice are no longer hazards when running outdoors, not to mention subzero temperatures. But now that the mercury is headed the other direction, there are new things to worry about – like running when it’s crazy hot and humid! Your Body’s Response to Hot Weather Exercise So what’s going on in your body when you exercise in hot weather? A lot, actually, but mainly your body is struggling to stay cool and maintain a regular temperature. In addition to the higher air temperature, ...

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The Scoop on Squats and Push-ups image

Proper Form for Squats and Push-ups Squats and push-ups are two of the most frequently performed exercises at our facility, and at gyms and homes all across the country. This is no great surprise, considering all the health benefits associated with these two simple moves. But that’s just it – these exercises are indeed simple, but they’re also easy to do incorrectly, which can negate those benefits and even lead to injury. If you’re going to incorporate squats and push-ups into your fitness routine, you need to do it the right way. Here’s what you need to know: Basic Squat Info First, let’s go over some basic information about squats. Most of our readers are familiar with this exercise, but ...

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You CAN Have Dessert! image

Yes, You CAN Have Dessert! There is a really sad assumption that people often make when they decide to overhaul their diet, and that is that dessert becomes forbidden territory. Okay, yes, indulging in a piece of molten lava cake or rich cheesecake every night is not a good idea, but that doesn’t mean you have to swear these treats off forever. In fact, you can still enjoy them! The trick is in finding new and better ways to incorporate desserts into your life, whether it’s through decreasing the frequency at which you enjoy them, or swapping out the unhealthy ingredients for healthier ones. It’s All About Moderation Let us start by saying that when it comes to dessert, some ...

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No Cardio Equipment? No Problem! image

No Cardio Equipment? No Problem! One of the most common excuses we hear about why people don’t work out is that they don’t have the necessary equipment. Because they don’t have a treadmill or rowing machine, they think getting in a good cardio workout is impossible – but they couldn’t be more wrong! There’s no rule that says you need a piece of pricey equipment to get your body moving and your heart rate up. In fact, there are tons of different ways you can do this sans equipment. Here are 5 cardio exercises to try that don’t (or practically don’t) require fitness equipment. Walking/jogging/running – This is one of the easiest ways to increase your cardio activity, and all ...

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Want to Get More Out of Your Workouts? image

Want to Get More Out of Your Workouts? Get Some Sleep! Most people know that getting adequate sleep is a very important part of overall health…but that doesn’t seem to stop them from skimping on the shut-eye. In fact, roughly 70 percent of Americans aren’t getting enough sleep, which means they’re putting themselves at risk for cancer, osteoporosis, and a number of other health issues. Guess what else can be negatively impacted by lack of sleep? You guessed it…your workout. When you aren’t rested enough, your fitness level pays the price – here’s how: Inadequate Sleep = Decreased Performance Your performance in the gym is linked to a number of factors – your food and water intake, lifestyle choices, stress, ...

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10 Reasons to Sign Up for a 5K image

If you’re familiar with Bodies Health & Fitness at all, then you know racing is a topic that’s near and dear to our hearts. We LOVE races, whether they’re 5K, 10K, half or full marathons, or of the obstacle course variety. One of our favorites though is the 5K, and we’ve got lots of reasons why we love it so much. Here are the top 10 reasons why you should register for a 5K: Ideal for all fitness levels.  Pretty much anyone can take on a 5K. If you’re new to racing, it offers a great introduction to the sport.  At just over 3 miles, it’s a distance that most people can handle, regardless of their running experience. And for ...

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Why Foam Rolling? image

Foam Rolling: What It Is and Why You Should Be Doing It Walk into our gym on any given day, and you’ll probably see some folks rolling around on the floor on top of foam cylinders. For those unfamiliar with the concept of foam rolling, the practice can admittedly look a little strange. But for those who do know a thing or two about it, they can attest to the amazing benefits that come from a few minutes spent rolling back and forth on a piece of foam each day. What is Foam Rolling? Foam rolling is a form of self-myofascial release, or SMR. SMR is a type of self-massage that promotes internal healing. The practice specifically targets your fascia, ...

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