Bodnar Chiropractic

"As back to school season approaches, consider these nutritious lunch ideas for kids. These strategies will help you pack healthy school lunches as a family, and simple lunchbox swaps and kids’ lunchbox ideas will make it easy."

Back to School: Nutritious Lunch Ideas for Kids Planning is the name of the game as the school season gets rolling. Change is already in the air, so it’s a perfect time to integrate new, healthy eating habits into your household.

"This mix-and-match workout featuring dumbbells and a resistance band is a great way to challenge and strengthen your triceps—and you’ll never get bored because you get to choose which exercises you do with every workout."

Build Your Triceps Workout Strong triceps are essential for making everyday tasks easier—they also make the arms and shoulders look fantastic. This mix-and-match workout featuring dumbbells and a resistance band is a great way to challenge and strengthen your triceps—and you’ll never get bored because you get to choose ...

"Mindful eating can help you slow down the pace of your eating and help make you more mindful of your food choices naturally. Try these tips for slowing down during your next few meals, and see which ones work best for you."

Why Mindful Eating is Key to Emotional Wellness Mindful eating can help you slow down the pace of your eating and help make you more mindful of your food choices naturally. Try these tips for slowing down during your next few meals, and see which ones work best for you.

"Strong hip abductors muscles are necessary to maintain balance during running to prevent injuries."

Enhance Your Running Game by Strengthening Your Hips Strong gluteal muscles make quick postural adjustments possible during running and help maintain proper running mechanics, both of which enhance performance and reduce the risk of injury. Learn why conditioning these muscles is critical to success and enjoyment with running and how to build and main...

"Even if competition isn’t your goal, you can learn a lot from the training and nutrition habits of world-class athletes. In addition to detailing the five keys to fueling like an Olympian, this article features a sample meal plan and two easy-to-make recipes you can use to fuel your activity."

5 Keys to Fueling Like an Olympian This article features a sample meal plan and two easy-to-make recipes you can use to eat like an Olympian.

"It’s not about how much you lift, but rather how intensely you lift."

How to Gain Muscle by Lifting Lighter Weights ACE Insight | If you think the only way to gain muscle strength or mass is by lifting heavy weights, think again. Learn about research that suggests that it’s not about how much you lift, but rather how intensely you lift.

“…now is the time to get outside and get moving.”

Green Exercise: The Benefits of Outdoor Exercise and How to Get Started Green exercise drives benefits beyond those seen with indoor exercise. Learn about the benefits of outdoor exercise and some strategies to help you get started.

“Your environment, stress and how you breathe can alter and even impede your breathing, but simply practicing nasal breathing may be the key to tapping into some powerful health and fitness benefits .”

Change Your Breathing, Change Your Life Your environment, stress and how you breathe can alter and even impede your breathing, but simply practicing nasal breathing may be the key to tapping into some powerful health and fitness benefits.

“More than 26 million Americans experience frequent back pain. To keep yourself off the list of frequent sufferers, it’s important to first understand where back pain comes from so you can apply some simple strategies—and effective stretches—to help keep the pain at bay.”

3 Stretches for Midday Back Pain More than 26 million Americans experience frequent back pain. To keep yourself off the list of frequent sufferers, it’s important to first understand where back pain comes from so you can apply some simple strategies—and effective stretches—to help keep the pain at bay.

“We cannot stop or reverse the circle of life, but we can influence how we experience that journey.”

The Key to Healthy Aging The key to minimizing the effects of aging is committing to a healthy lifestyle at all stages of life. Learn how an active and balanced lifestyle can help you reap numerous cardiovascular and cognitive benefits, including warding off many of the age-related diseases that make life more challenging o...

“Developing core strength is essential for everyday health and well-being, as a strong core protects the spine, reduces back pain, enhances movement patterns, and improves balance, stability and posture.”

7 Core Stability Exercises You don’t need fancy equipment to strengthen your core. These core stability exercises can be done anywhere. Check out this routine from ACE Fitness.

"Many people work out on a regular basis, but don’t feel like they are getting all the benefits... But here’s the good news: Follow these simple tips and you’ll be sure to get more out of every workout in no time."

How to Get the Most from Your Workout Many people work out on a regular basis, but don’t feel like they are getting all the benefits, such as increased energy, better sleep, better weight maintenance, improved attitude and outlook, and even a better shape. But here’s the good news: Follow these simple tips and you’ll be sure to ge...

🇺🇸 🎇 Have a great holiday! Stay safe! 🎇 🇺🇸

"If you want something (better health, a more fulfilling job or a more nourishing relationship), you need to take action. Let go of these five habits in order to be the healthiest version of yourself."

5 Unhealthy Habits to Let Go of Today You are the only person in charge of you, and if you want something (better health, a more fulfilling job or a more nourishing relationship), you need to take action. Let go of these five habits in order to be the healthiest version of yourself.

Our office will be closed Thursday, July 4th. Have a happy and safe Independence Day weekend! 🎆 🇺🇸 🎇

"A proper warm-up before activity (which may or may not include stretching) is the best way to reduce the risk of injury. Here are four stretches that can help reduce injury risk by improving both flexibility and mobility."

4 Stretches to Prevent Injury Does stretching prevent injury? While all sports and activities have inherent risks and some injuries are unavoidable, a proper warm-up before activity (which may or may not include stretching) is the best way to reduce the risk of injury. Here are four stretches that can help reduce injury risk by....

"Learn how to combat endless hours of sitting with movement and specific exercises that will improve your posture, engage weak muscles and stretch tight muscles."

Exercises to Counteract Too Much Sitting If you’re like most people, you spend way too much time sitting down, which has been shown to have negative health consequences. Learn how to combat endless hours of sitting with movement and specific exercises that will improve your posture, engage weak muscles and stretch tight muscles.

"Exercise benefits the mind and body in myriad ways you can't see in the mirror (or in a selfie). 20 minutes per day is all you need to reap these benefits of exercise!"

5 Benefits of Exercise You Can't See in a Mirror Many people establish an exercise routine to get into better physical shape. Beyond appearances, though, exercise benefits the mind and body in myriad ways you can't see in the mirror (or in a selfie). 20 minutes per day is all you need to reap these benefits of exercise!

"One of the next big trends in fitness is combined physical-cognitive training, which can benefit exercisers of all ages, whether they want to stay mentally sharp as they age or gain a competitive edge. Here are just a few fun low-tech ways to start introducing cognitive load into your exercise programs."

Cognified Fitness One of the next big trends in fitness is combined physical-cognitive training, which can benefit exercisers of all ages, whether they want to stay mentally sharp as they age or gain a competitive edge. Here are just a few fun low-tech ways to start introducing cognitive load into your exercise progr...

Wishing a very Happy Father's Day to all the great dads! Hope you have a terrific day!

"With a little knowledge of how the brain and body work together, we can combine some super-efficient daily rituals to begin the day by putting emotional, mental and physical struggles to bed."

The 7-minute Routine That Will Leave You Feeling Amazing All Day The list of things we should be doing every day to feel and move better is getting longer every day, but who has the time? ACE Pro Brett Klika offers up a simple “toolkit,” with which you can build a powerful physiological and psychological engine in only a few minutes each day. Perform these ei...

"All-or-nothing thinking can hold you back in all areas of life, from sticking with an exercise program to starting a new business. Learn strategies to break the cycle of perfectionist thinking."

Stuck in an All-or-Nothing Mindset? Here’s How to Break Free All-or-nothing thinking can hold you back in all areas of life, from sticking with an exercise program to starting a business. Learn tips to break the cycle.

"Incorporating these back exercises into your workouts can help you to strengthen the muscles that support your posture and prevent injury."

Back Exercises that Build Muscle Incorporating these back exercises into your workouts can help you to strengthen the muscles that support your posture and prevent injury.

"Learn about the nutrition and exercise habits of those who live in the five healthiest countries in the world."

Fitness and Nutrition Tips from the Healthiest Countries Learn about the nutrition and exercise habits of those who live in the five healthiest countries in the world.

"Protein is an essential macronutrient that contributes to everything from weight maintenance to brain health. Read 5 reasons to eat more protein each day."

The Truth about Protein Protein is a powerful macronutrient and without it, you might have more difficulty maintaining both your weight and consistent energy throughout the day. Here are six key benefits to eating more high-quality protein.

"These 5 chest stretch variations require no equipment and will effectively stretch the muscles on the front of the body, including those in the chest, shoulders and arms."

5 Chest Stretch Variations Everyday actions can lead to restricted chest & arm flexibility. Avoid this with these 5 chest & pectoral stretches from ACE.

We honor those who've sacrificed their all for our great nation. 🇺🇸

"A registered sports dietitian explains how his nutrition advice has evolved over the past 20 years. Topics covered include low-fat diets, calorie counting and intermittent fasting."

Nutrition Advice I No Longer Give A registered sports dietitian explains how nutrition advice has evolved over the years on topics like low-fat diets, calories counting and intermittent fasting.

"Heart disease kills more women than all forms of cancer combined. Learn about 10 ways that exercise can reduce your risk of getting heart disease."

Exercise and Heart Disease: 10 Ways Exercise Can Reduce Your Risk Heart disease kills more women than all forms of cancer combined. Learn about 10 ways that exercise can reduce your risk of getting heart disease.

"This 10-day high-intensity interval training (HIIT) workout plan features muscular and cardiorespiratory training that will amplify your fitness routine. It features circuit training and both incline and flat treadmill workouts."

10-Day HIIT Workout Plan This 10-day high-intensity interval training (HIIT) workout plan features muscular and cardiorespiratory training that will amplify your fitness routine.