What Is Wellness?

What Is Wellness?

You may have heard the phrase “health and wellness” before. While health is clear enough to define, do you know what “wellness” entails? In fact, many people are unaware just what we refer to when we use this term. That’s because wellness has many facets to it. Let us take a look at what wellness truly means!


Definition: Wellness is, in truth, a term with ancient roots. However, the core has stayed consistent throughout time. Wellness is the act of pursuing a lifestyle that achieves a state of holistic health. Essentially, wellness is a process or a journey: it is an active choice to always be striving for your highest potential in all areas of your life.

Facets Of Wellness

With that in mind, we can look at the many facets of wellness.


First and foremost, physical wellness is a major component of achieving wellness as a whole. Physical wellness affects all other areas of your life as well: mental, spiritual, and more. Your health and your body are a way to find harmony in other aspects of your life. This is achieved through physical activities, nutrition, and more. 


A healthy body needs a healthy mind as well. Mental wellness is achieved through open-mindedness, creativity, and always striving to continue learning. This helps us become well-rounded, healthy, well individuals. Eliminating life’s stressors also plays a large role.


We should always be striving to be aware of and in touch with our feelings. Emotional wellness leads us to better understanding who we are. Practicing reflection, gratitude, and kindness help achieve emotional wellness.


Spiritual wellness refers to our purpose in life, principles, and finding meaning in our day-to-day journey. This can be nurtured through faith, beliefs, meditation, and more. Our inner selves are just as important as our physical selves.


Social wellness focuses on our relationship to those around us: our friends, families, and communities. This builds our communication, problem-solving, and team-building skills. By focusing on our social needs as well as our social boundaries, we achieve social wellness.


We all play a role in how the environment is treated. Environmental wellness focuses on a healthy relationship and respect for nature, and a desire to protect and nurture it. Recycling, using reusable products, and occasionally unplugging can help grow environmental wellness. Some would call it nature therapy to refresh your mind.

Join Our Wellness Tribe

Be Well Lifestyle Centers offer a sustainable approach to health and wellness. We are dedicated to treating your body inside and out. We provide chiropractic, massage, physical therapy, spinal decompression, and more all under one roof! It is time to take your body back and achieve the potential you have always dreamed of.


Are you ready to learn more? Contact us today!



Three Easy Work From Home Stretches

Three Easy Work From Home Stretches

Anytime you stay in one position for too long, it can take a toll on your body. With so many jobs working from home in this day and age, it is important to limit the amount of time you are sedentary. Luckily, there are easy stretches you can do to break up these periods of stillness. This keeps your body well-balanced. Here are three easy work from home stretches you can do to keep your body in healthier shape.

Wrist Stretch

Are you typing all day for work? This stretch will help alleviate the toll on your wrists. 


  • Stand up and put one arm out in front of you, your palm facing the floor
  • With your other hand, pull your fingers back
  • Hold for a brief moment
  • Next, push your fingers and palm face down towards your body
  • Finally, repeat with your other arm

Back Stretch

If you are seated in the same position all day, this stretch is a great stretch for your back muscles.


  • Stand up
  • Lock your hands behind your head
  • Begin squeezing your shoulder blades together
  • Hold this position for several seconds
  • Take a deep, calm breath and repeat

Hamstring Stretch

It’s important to stand up and stretch your legs after sitting for long periods of time. 


  • While standing, stretch out your leg on a low platform such as a chair or step
  • Stand tall and steady
  • Lean forward and stretch out towards your foot
  • Stretch and hold for 20 seconds
  • Repeat with other leg

Join Our Wellness Tribe

Ready to make an adjustment for a pain-free life? Be Well Lifestyle Centers are here to help. We are excited to be your one-stop-shop for health and wellness! Be Well Lifestyle has chiropractic care, physical therapy, massage and a cafe with delicious and nutritious menu items. 

It’s time to feel better. Schedule your free assessment today!


Five Healthy And Convenient Snacks

Five Healthy And Convenient Snacks

We know how busy life can be. Between work, errands, grocery shopping, and having family responsibilities, it is not always easy to find healthy on-the-go snacks. The unhealthy options are tempting and very accessible. However, there are actually plenty of wonderful healthy snack options for when you are out and about. Here are five healthy and convenient snacks for when you’re on-the-go.

Veggies And Dip

Veggies are a great snack that requires little to no prep time. Additionally, combining your veggies with yogurt dip is a great way to get protein in your snack as well! Make your dip ahead of time with yogurt, herbs, and flavorings for a healthy and convenient snack.

Hard Boiled Eggs

Eggs are especially nice for an easy snack because they contain many nutrients you need. They are great for protein and vitamin B, and make for the perfect on-the-go snack. Finally, they will keep you full longer than most other snacks as well!


A handful of almonds is perfect for a quick munch. Almonds will give you protein as well as vitamin E. Just make sure you stick to a handful! One serving size is roughly 20 almonds. Sticking to this serving size is your ideal amount for a quick bite.

Edamame Beans

These tasty soybeans are still in the pod and make a delicious, easy snack. Snacking on edamame will give your body vitamin K, protein, and folate. Edamame is great on its own, but you can make them even tastier with seasonings and spices of your choice!

Cottage Cheese

Cottage cheese is a delectable snack that can be eaten on the go. It is a good source of protein, calcium, phosphorus, and more. Adding fruit or nuts is a great way to make this tasty snack even tastier.

You Deserve To Feel Fantastic

Are you ready to heal your body and mind? Be Well Lifestyle Centers are here to help. We give you the sustainable approach to health and wellness you need. Increase mobility, reduce pain and have a healthy body for longer with our team of experts. Your body will thank you.


Contact us today for a free assessment!


Improve Athletic Performance with Sports Massage

Are you experiencing muscle soreness and joint pain? Muscle fatigue and joint pain are often the results of a rigorous workout schedule. The best way to promote healing from injuries and alleviate chronic pain is to incorporate sports massages into your fitness or training program. Sports massage can also reduce muscle inflammation, allow for better sleep and lessen stress or anxiety. If you require preparing your muscle tissue before a game or flush the system after an activity, we can provide the right session for you. Whatever the case, you can customize a massage session specifically for you. Learn more about how you can improve athletic performance with sports massage! 

Reduced Muscle Pain and Fatigue

Muscle pain and fatigue are inevitable when a new training schedule is adopted or increased workouts. Your body can tell that the intensity of the exercise has increased, so the muscles respond accordingly. When the muscles work harder, toxins are released into the tissue. If left untreated, then the tissue will become damaged over time. Of course, when an athlete is stiff due to an injury, they will not be performing at their peak. Regular sports massages will reduce muscle pain by stripping the muscle of toxins. 

Improves Flexibility and Range of Motion

In addition to less muscle pain, sports massage helps promote flexibility by stretching the muscle fibers. When the body moves appropriately, an athlete can perform more efficiently. When muscles do not move properly, the fibers adhere together and create knots, ultimately restricting the motion range. With regular massage therapy, you will notice that both range of motion and muscle flexibility will improve. 

Relaxation and Rest

One of the most apparent benefits of a sports massage is that you will feel complete relaxation afterward. When your body is relaxed, you will have a stress-free mind. This peaceful feeling can be energizing as well as boost the ability to focus. Additionally, a relaxed body will result in better sleep quality, allowing the body to heal during restorative sleep periods.  

Enhanced Athletic Performance

Lastly, a sports massage will help enhance an athlete’s performance, physically and mentally. Many athletes report feeling more relaxed and an improved range of motion after a massage session—all in all, aiding them to focus better and achieve their athletic goals. 

Contact Us Today

At Be Well Lifestyle Centers, we have specially trained massage therapists who use various techniques to address specific concerns and achieve the client’s desired goal. Discover a massage session perfect for you and your situation. Contact us today to schedule an appointment!


5 Benefits of Colon Hydrotherapy

Is colon hydrotherapy beneficial for my health? Yes! There are various benefits to taking part in colon hydrotherapy or colon cleansing. Colon hydrotherapy safely removes waste and toxins from your body with water. Colon hydrotherapy is one of the best treatments that can improve your gut health. So, if you are suffering from digestive issues and require a detox, then colon hydrotherapy may be for you. Here are the following 5 benefits of colon hydrotherapy!

Makes Digestive System More Effective

First and foremost, colon hydrotherapy makes the digestive system more efficient. As the colon is cleansed with water, it pushes waste through your system, clearing the way for excellent nutrient absorption. A cleansed colon from a detox allows waste to pass quickly.

Maintains Regularity and Prevents Constipation

Chronic or regular constipation causes a slow digestive response, which leaves waste to sit in the system longer. This increases the likelihood of specific conditions and irritations, such as hemorrhoids and varicose veins.

Increases Body's Absorption of Nutrients

When you cleanse your colon,  only water, vitamins, and nutrients will be absorbed into the bloodstream, creating an unobstructed path for essential nutrients to filter into your body.

Kick-Starts Weight Loss

Foods that lack fiber move through the digestive tract at one-quarter the pace of high-fiber choices. A slow-moving food produces excess mucus that sticks to the intestinal walls, weighing the intestinal tract down with decaying fecal matter. Colon cleansing can aid weight loss; some people claim to have lost 20 pounds over a month. According to research, the average human colon weighs about four pounds empty and can hold up to eight meals’ worth of food before digestion occurs. By partaking in colon hydrotherapy will result in significant weight loss and kick-start your metabolism. It will also help refocus your attention on better food choices and whole-body wellness.

Improves Body's Well-Being

All in all, ridding the colon of waste and toxins by releasing layers of colon buildup can lead to a feeling of lightness, increased energy, and overall well-being. To schedule an appointment for colon hydrotherapy, give us a call today! 


Yoga for Chronic Pain Relief

Do you cope with chronic pain? You are not alone. There are 50 to 75 million Americans who are also currently living with chronic pain. You may be asking yourself, “how can I alleviate this pain?” There are various treatments and methods to help manage chronic pain. Yoga is one of them. Keep on reading to learn more about utilizing yoga for chronic pain relief.

Understanding Chronic Pain

Chronic pain differentiates from acute pain in three fundamental ways. First, the body can become hypersensitive to threats by sending threat signals to the brain even when the threat is minor. Second, the brain can interpret situations as threatening and sensations as painful, producing pain responses out of proportion. Lastly, with repeated pain experiences, the boundaries between the many aspects of the pain response—pain sensations, emotions, suffering, and stress—get blurred. In most chronic pain cases, the mind and body have learned all too well how to detect the slightest hint of a threat. 

Utilizing Yoga for Chronic Pain Relief

Yoga can help those who have arthritis, fibromyalgia, migraine, low back pain, and many other types of chronic pain conditions. Yoga has been known to decrease pain perception, reduce inflammation, and improve flexibility and range of motion. Studies show that yoga is comparable to standard exercise therapy in relieving chronic low back pain. Practicing yoga will alleviate chronic pain and help improve your overall mood and psychosocial well-being.

Yoga sessions usually last from 45 to 90 minutes. However, you can also benefit from practicing yoga at home for 10 to 20 minutes throughout the week. Where can I view or partake in yoga sessions? There are various video recordings with yoga instruction on YouTube. 

Typical Yoga Sessions

A yoga session starts with breathing exercises to help relax the body and free the mind of any worries. Breathing deeply through the nose is an integral part of yoga. The session will then proceed through a series of seated, standing, and prone yoga positions. Holding the body correctly in the various poses and breathing into them to stretch farther is essential. Although, you don’t want to push your body farther than it wishes to go. Stop if you feel any pain. The yoga session will then close with more breathing exercises and meditation.

When beginning yoga for the first time, here are a few things to keep in mind:

  • Don’t try to push yourself too much 
  • If you feel pain or any other sensations related to pain, slowly come out of the yoga position
  • Yoga will not be helpful to your body if you’re injured, so it’s better to take it slow

Yoga has so many benefits for those with chronic pain. Studies have shown that it helps reduce pain perception, decrease inflammation, and improve mobility among people with a range of chronic pain conditions. As with any exercise, it’s essential to speak with your doctor before beginning a yoga program to ensure that it complements your pain management plan.


Setting Health Goals for 2021

It is officially the new year. A new year typically means a new you with goals for the new year. Are you excited to make some healthy changes in your lifestyle? Whatever goals you set for yourself in 2021, do not call them New Year’s resolutions. If you do, you’re only setting yourself up for failure. Instead, specify your goals and create small goals to aim for this year. Here’s why setting health goals for 2021 will make a massive difference for you. 

A health goal is a goal that you set for yourself to take action that will directly or indirectly impact your health. By committing to specific health goals, you prioritize your wellbeing and be more mindful about how your lifestyle affects your health. Adopting health goals can help you break bad habits, establish good habits, and profoundly impact all areas of your life. Focusing on being in better health can improve your relationships, your performance at work, and how you feel about yourself, among other things. A goal can be as simple as dedicating 10 minutes to exercising every day or swapping a food item for a healthier alternative. Small changes are easier to maintain than one significant change, but they’ll probably deliver a broader range of health benefits, too!

Be Specific

Be as specific as possible when setting your goals. Typical New Year’s health goals include “losing weight” and “exercising more.” While both are worthwhile goals, they’re also very broad. You may lose a few pounds in 2021. If you did not exercise in 2020, taking one walk in 2021 will mean achieving your goal. But neither of those have necessarily made you any healthier. If you want to lose weight, what specific things can you do to help you lose weight? Focus on those smaller and more specific objectives, then the outcome you want will follow. You need to trust the process! 

Set Smaller Goals

Now, you can give yourself ambitious goals but build up to them rather than setting yourself up to fail. Let’s say your health goal is to exercise for 60 minutes a day. If you currently don’t work out at all, suddenly dedicating an hour a day to exercise is a huge commitment. What’s more, throwing yourself into a difficult fitness plan only increases the risk of injuring yourself, which is likely to discourage you from training once you’re better. Try to break down your goal to make it more achievable and so you can celebrate success. For instance, you could aim to exercise for 10 – 20 minutes per day between January and March. Once you achieve that goal, you can look to exercise for longer or change the intensity of what you do! 

Give Yourself a Break

We are not robots. We are human! It is so important to recognize that when setting your health goals for 2021. It is also vital to understand that it is okay if you don’t meet your objective for that specific day. You are not a failure! You will have days when you don’t feel exercising, eating more vegetables, or spending time outside. That’s human nature. So, please don’t beat yourself up about it. Give yourself a break! Be sure to set aside time to rest or even have a day off. This will only make you want to get back to achieving your goals for the year!

Create a Plan

As well as setting a health goal, develop a plan that will help you make it happen. For instance, you might set yourself some health goals at work, such as going for a walk at lunchtime or ensuring you eat a healthier lunch. What can you do to ensure you can achieve them? 


  • Plan out and prep your meals for the week 
  • Go for a short walk at lunch for ten minutes 
  • Find local places where you can enjoy a healthy lunch 
  • If you bring lunch to work, find pleasant locations you can walk to, and eat outside


You want to develop a plan that will help you to follow through with your small goals! 

Involve Others

Lastly, try to involve others with your health goals. You know you may not be the only one of your friends or work colleagues who might be wanting to achieve individual 2021 health goals! Planning your goals with others can be an excellent way to encourage each other to keep going mutually. You can even turn your 2021 health goals into a challenge. Even if you focus on your health goals alone, try to consider telling others what you’re doing or keep a journal to hold yourself accountable. 

Contact Us Today

You have the power to transform your health and make profound positive changes to your lifestyle. Make sure to keep your goals simple, and ensure you have everything in place to help you achieve them, and you are sure to have a successful year from a health and wellbeing perspective! You deserve to feel fantastic. At Be Well Lifestyle Centers, we offer various services to improve your wellbeing. Give us a call today or schedule a free assessment! 


Best Sleeping Positions for Lower Back Pain

Do you have chronic lower back pain? Well, you are not alone! Lower back pain is very common today. Since lower back pain is caused by stress, strain from bad posture, and even improper sleeping positions that create unnecessary pressure on the neck, hips, and back. Here are some of the best sleeping positions for lower back pain you can try out! 

Sleeping on Your Side with a Pillow Between Your Knees

Although lying on the side is a popular sleeping position, it can pull the spine out of position and can strain the lower back. However, this is easy to correct! Anyone who sleeps on their side can place a firm pillow between their knees. A pillow helps raise the upper leg, which restores the pelvis, hips, and spine’s natural alignment.


To try this sleeping position, you should:

  1. Carefully roll on to your side.
  2. Position a pillow to support the head and neck.
  3. Pull the knees up slightly, then place a pillow between them.
  4. For extra support, fill in any gaps between the body and mattress with more pillows, especially at the waist.

Sleeping on Your Back with Knee Support

Lying on the back is considered the best sleeping position. This sleeping position evenly distributes your weight. It also minimizes pressure points and ensures good alignment of the head, neck, and spine. Placing a small pillow under the knees can help provide additional support and maintain the spine’s natural curve.


To try this sleeping position, you should: 

  1. Lie flat on their back facing the ceiling, and avoid twisting the head sideways.
  2. Position a pillow to support the head and neck.
  3. Place a small pillow under the knees.
  4. For extra support, fill in any other gaps between the body and mattress with additional pillows, such as beneath the lower back.

Sleep on Your Side in Fetal Position

For those with a herniated disc, adopting a curled-up fetal position may bring relief during the night. This is because lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints.


To try this sleeping position, you should:

  1. Carefully roll on to your side.
  2. Position a pillow to support the head and neck.
  3. Draw the knees up towards the chest. 

Sleep on Your Stomach with a Pillow Under

You may have heard that sleeping on your stomach is bad for back pain. This is somewhat true because it may add stress to your neck. If you find yourself sleeping on your stomach, try to place a pillow under your lower abdomen. Those who have degenerative disc disease may benefit the most from sleeping on their stomach with a pillow. It can relieve any stress that is placed on the space between your discs.


To try this sleeping position, you should:

  1. Roll onto your front. 
  2. Place a pillow underneath the abdomen and hips to raise the mid-section.
  3. Place a pillow under the head, or consider sleeping without one. 

Sleep on Your Back in a Reclined Position

Do you feel most comfortable sleeping in a recliner chair? Although sleeping this way may not be the best choice for back pain, this position can help if you have isthmic spondylolisthesis. Try to consider investing in an adjustable bed so you can sleep this way with the best alignment and support. 

Learn More Today

No matter what position you try out, keeping proper alignment of your spine is an essential part of the equation—focus specifically on aligning your shoulders and hips. If you notice gaps between your body and the bed that may strain your muscles and spine, you can reduce this stress by using pillows to fill in the gaps. At Be Well Lifestyle Centers, we want you to feel better. If you are still experiencing back pain even after trying these sleeping positions, then feel free to check out our chiropractic care and therapeutic massage therapy through our website


The Importance of Physical Therapy

Physical therapy is an essential part of orthopedic treatment, and it is often one of the first steps in addressing an injury. Physical therapy provides various benefits, including reduced pain, improved function, increased range of motion, proper alignment, and more. Physical therapy’s primary goal is to help the patient regain and restore the pain-free and comfortable movement and overall health experienced before an injury, illness, or disability. Keep on reading to learn more about the importance of physical therapy. 

The Role of a Physical Therapist

What is the role of a physical therapist? Physical therapists diagnose and treat individuals of all ages.Physical therapists can also target specific areas of weakness or improper alignment within patients. Physical therapists are specialists who are educated in proper rehabilitation methods. They are knowledgeable about surgical procedures and treatment goals and even work with your physician to develop a personalized program for you. Whether you undergo surgery or not, physical therapy is an integral part of recovering from an injury.

Fix Faulty Patterns

If you have chronic pain or an injury, physical therapy can help address the underlying issues related to the pain. Not only can it provide pain relief, but it can also help you fix faulty movement patterns to prevent ongoing problems. In most cases, physical therapy is enough to address an injury and help you get moving again. 

Prevent Built-Up Scar Tissue

After recovering from an injury or surgery, it is natural for scar tissue to form. It is vital to prevent this scar tissue build-up because this tissue can cause pain and tightness. To prevent this, physical therapists use stretching and other manual techniques to ensure that scar tissue formation does not impede rehabilitation.

Stretch Muscles and Joints

Stretching is so crucial for maintaining flexibility and range of motion. The more one stretches, the stronger and healthier their muscles become. This is largely due to the way the muscles function. Your physical therapist will design a fitting stretching routine for you to follow.

Strengthen and Improve

Strengthening exercises help strengthen surrounding musculature, which can help reduce strain on joints. Physical therapy will help you restore the muscles associated with your injury as well as surrounding muscles. Often, strength imbalances lead to injury. In addition to this, physical therapy helps improve post-surgical outcomes by addressing pain, scar tissue, strength, range of motion, and more.

Contact Us Today

If you want pain relief, improved mobility, and proper alignment, don’t slack on your physical therapy. It is a critical component of recovering from any injury or surgery. If you have decided to begin physical therapy, then feel free to give us a call today! We offer various specific treatments at Be Well Lifestyle Centers


Benefits of Seeing a Chiropractor

Did you know that approximately 22 million Americans visit a chiropractor each year? Suppose you are already seeing a physical therapist restore your functional potential. In that case, you may not realize how chiropractic care can also be integrated into the same treatment plan for optimum results. While our physical therapists focus on reducing your pain and increasing your mobility, chiropractic care to restore spinal alignment and uninterrupted nerve flow to the rest of your body will enhance your overall health. Here are some of the benefits of seeing a chiropractor. 

What does a Chiropractor do?

A chiropractor is extensively trained in adjusting the spine and extremity joints with manipulation and mobilization techniques. A chiropractic adjustment is a procedure in which trained specialists (chiropractors) use their hands or a small instrument to apply a controlled, sudden force to a spinal joint. The goal of this procedure, also known as spinal manipulation, is to improve spinal motion and improve your body’s physical function.


While some may think you need to be in pain or suffering from a particular condition to benefit from chiropractic care, being proactive in maintaining a healthy spine for preventative measures can be even more valuable to your lifestyle.

Benefits of Seeing a Chiropractor

Pain Management

Besides the apparent pain reduction in the back, chiropractic care also helps to eliminate pain in other areas of the body. When the spine is aligned correctly, it reduces pain from top to bottom. This means that the lower back up to the neck experiences a reduction in the amount of pain felt. Other areas that benefit from this are the head (headaches), joints, and shoulders.

Improved Balance

Balance seems to be something we lose over time. Whether we lose it due to inactivity or to general aging, we gradually lose our ability to balance. Chiropractic care helps to restore that balance. Since chiropractic care stems from the spine, getting the spine in proper alignment gives you better posture and a stronger skeletal structure. Both of these aid in your body’s ability to balance, meaning that after a series of appointments, you may find yourself with more balance than you’ve had in years.

Increased Flexibility

A greater range of motion is something that almost all chiropractic patients eventually experience. Getting everything in proper alignment makes it easier to move the body. With less pain, you can stretch further and move more freely. The range of motion can be felt in the neck, shoulders, knees, hips, and pretty much all over!

Utilize Chiropractic Care for your Benefit

Using preventative measures like chiropractic care may help your body in multiple ways. Not only is it great for preventing injury and sickness, but it may also promote healing. To see a chiropractor, look no further! Here at Be Well Lifestyle Centers, we offer chiropractic care and massage therapy for those in need of it. Contact us today to learn more!