Holidays at Body Logic

Christmas is right around the corner! Don’t forget to give the gift of relaxation this holiday season by purchasing massage gift certificates. Click here to Buy 2 get 1 half off, or buy 4 get 1 FREE!!

Reminder about our massage prices increasing in 2019, also to our members to have your new membership form to us by December 21 to ensure proper bank drafting for January. Now is also a good time to buy gift certificates before the price increase!

If you haven’t heard, Santa sent an Elf to watch over Body Logic! Everyone meet Jack McCrackya! ? Find out what has he been up to by following us on Facebook and Instagram! Jack gets into all kinds of mischief for a little Elf!

Holiday Hours

Body Logic will be closed from Monday 12/24/18-Wednesday 12/26/18. We will reopen on Thursday 12/27/18 with normal business hours. The office will also be closed on New Year’s Day, 1/1/2019. Remember to book your next chiropractic and massage appointments when you check out to avoid any schedule conflicts with the holidays coming! 

Classes for 2019!!

Stayed tuned for our class schedule for 2019!

January:Detox program and foam roller

February: Heart health and hip strengthening

March: Top 5 essential oils to use around your house


Benefit from Bone Broth

Spending time cooking during the winter months often leads to delicious soups, crock pot meals, and casseroles.  It tends to be the time for those delicious and warm comfort foods, typically creamy and carbohydrate driven.  I encourage you to put away those less healthy recipes and consider adding bone broth to your meal planning… for a lot of reasons!

What is bone broth?  When we talk about bone “broth” it is more often that we are really talking about “stock,” which is the more nutrient dense than broth.  It is made by slow boiling healthy animal bones and other parts like feet, skin and tendons.  As the bones break down, minerals, amino acids, and collagen are released into the liquid, making it thicker and more gelatinous.  It can be used as a base when making a soup or simply warmed and drank on its own.

Why should you include bone broth in your lifestyle?  The benefits of bone broth are quite expansive.  Unlike the creamy casserole that may lead to bloating, inflammation, and weight gain, bone broth brings a lot of health to the table!  As we trend toward a low-carb lifestyle, many people are thrilled to find out that bone broth is Paleo-friendly.  It is also highly encouraged for people doing Intermittent Fasting.  When the window for eating is limited choose more nutrient-dense options to get the biggest benefits! Here are just a few examples:

  • Boosts immunity
  • Fights inflammation
  • Strengthens bones and teeth
  • Promotes weight loss
  • Builds muscle
  • Improves hydration
  • Improves digestion

Why should you make your own bone bone?  Just like any other store-bought products broth and stock also contain added preservatives and chemicals to make it shelf stable.  One of the most common additions is MSG (monosodium glutamate).  MSG can be highly inflammatory for some people, can cause migraines, or even create allergic reactions.  Additionally, the density of nutrients is often less compared to when you make it on your own.

Yes, bone broth takes a long time to cook, but there is very little prep work to be done.  You simply need someone home for safety since the stove top is on for upwards of 8-10 hours!  Here is an easy recipe that may just change your life.  Sip your broth knowing you’re treating your body well!

Bone Broth Recipe

 Prep Time: 10 minutes
 Cook Time: 8 hours
 Total Time: 8 hours 10 minutes
 Servings: 16 +
 Author: Katie Wells


  • 2 pounds or more of bones from a healthy source
  • 2 chicken feet for extra gelatin optional
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar
  • Optional: 1 bunch of parsley 1 TBSP or more of sea salt, 1 tsp peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
  • You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
  • If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.
  • Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
  • Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
  • Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  • During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  • During the last 30 minutes, add the garlic and parsley, if using.
  • Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

Enter to Win!!

Have you heard about our massage membership contest?! You could win 12 FREE massages for 2019!! That is one massage every month, for FREE! What could be better, right?! Click here to enter and spread the word on Facebook!! When you share the contest on Facebook you get more entries. See what contestant winners from the past have to say:

My body Logic Family…one of my favorite memories was my win a couple of years ago massage for a year membership.  That was the best year of my life…well you know!  🙂  To have a scheduled massage every month was amazing.  I think my favorite part was getting to know each of the therapists.  Everyone needs regular massages and I would highly recommend any of these amazing certified therapists!” Sue M.

“I Love Body Logic! The entire staff is so knowledgeable and friendly.  I have thoroughly enjoyed the past year of therapeutic massage for every day aches and pains as well as enabling relaxation.   I have also attended health and fitness classes that are hosted at Body Logic and always learn something valuable.  It’s a wonderful experience.” John W.

“I just want to Thank Body Logic Virginia Beach for the AMAZING gift of a year’s FREE massages! As a military spouse, and a mom to 3 young kiddos (including an infant who was 4 months at the beginning of the year), it has been such a huge blessing to have time to take care of myself and relax each month without taking from the family budget! It has helped to work on tight muscles that were causing problems, relieve lots of tension and stress each month, and has given me something wonderful to look forward! I can’t say THANK YOU enough!!” Leighann S.


Goal Setting for 2019

I was recently working with my Life Coach in an effort to establish personal and professional goals I want to accomplish over the next few weeks, months, and even years.  The past year has been a blur of trying to establish routine with two kids while continuing to be career-driven.  The moments when “life gets crazy” can be the hardest time to remain focused and continue to aspire toward the goals once written down on a napkin somewhere.  I must give a lot of credit to Mary Holt, creator of All Things Possible- Life Coaching Services, LLC (  She has helped me re-establish the focus that gets lost from time to time.  And she has already helped me attain many of my goals over the years.  Thank you, Mary.

As I currently plan for 2019, I encourage everyone to include health-driven goals for the upcoming year.  When establishing goals, whether health, financial or other, it is very important to remain realistic.  For me, it’s easy to get my head in the clouds and lose sight of reality.  I dream BIG!  And there’s nothing wrong with that, except that BIG usually takes longer to accomplish.  So this year I plan on setting small goals and celebrate each one along the way to attaining the big goal.

One of the best tools I’ve come across when establishing goals is to follow SMART goal setting guidelines.  The benefit of using SMART goal setting is that it provides structure and trackability.  Additionally, using the SMART method will provide a more positive approach to goal setting with the reduced likelihood for disappointment.  I hope this helps you like it has for me.

Here’s a simple example for you to ponder…Goal: Losing 10 lbs

S = Specific

What do I want to achieve?  Lose 10 lbs.

When?  By the end of the of 1st quarter (March 31st)… remember to be realistic!

How? Exercise and dietary changes…. What dietary changes need to be made??  Remove processed sugar from diet.  How often do I need to exercise??  30 minutes of cardiovascular exercise 5 days/week.

Are there any limitations? Social gatherings and meal prepping.  I will need to be mindful of special events and plan to avoid sugar accordingly.  I will meal prep on the weekend to prevent last minute poor choices.

Why do I want to accomplish my goal? To improve my overall health. To prevent the onset of Type 2 Diabetes.  To fit into those black pants I bought last year.  To improve my energy levels.

M = Measurable

How do I know I’m heading in the right direction to accomplish my goal?  I will weigh myself every 2 weeks and adjust my lifestyle accordingly based on the results.

A = Attainable

Is my goal truly attainable?  Yes.  It is realistic to lose 10 lbs over 12 weeks when including dietary and exercise changes.

R = Relevant

Is my goal relevant to me and my needs/wants?  Yes.  To improve my health, I need to lose weight.

T = Timely

Do I have the time to accomplish my goal? Yes.  I chose the 1st quarter of the year to accomplish my goal because my doctor gave me a deadline that if I don’t lose some weight I will have to start taking a medication that I don’t want to take.  I have very few obligations during that time.  This will help prevent situations that could sabotage my efforts toward weight loss.

Happy goal setting!!


How to Use Essential Oils Safely

There’s been an incredible increase in the use of essential oils as people recognize the incredible therapeutic benefits.  However, those therapeutic benefits only happen with the proper use of the oils.  The typical American approach of “when something is good for us, a lot of it must be better” does NOT apply here.  Thanks to doTERRA, here’s a quick guide to the proper use of essential oils.


The sense of smell is a tool that can elicit powerful physiologic, mental, and emotional responses. Essential oils are quickly absorbed by the smell receptors, which have a direct link to the limbic system by way of the olfactory nerve. The limbic system is part of the brain that supports a variety of functions including smell, emotions, behavior, and memory. For this reason, essential oils have an especially powerful effect via aromatic application.

Additional aromatic uses For Essential Oils Include:

  • Apply oil to a cotton ball and place in the air vents of your vehicle
  • Mix oils in a spray bottle with water and mist over furniture, carpet, or linens
  • Add oil to a batch of laundry or to dryer sheets
  • Use in household surface cleaners



Topical application is a very effective method for applying essential oils. Because essential oils have low molecular weights and are fat soluble, they easily penetrate the skin. Once absorbed, they stay in the applied area for a localized benefit.

To decrease the likelihood of developing a skin sensitivity, especially on young or sensitive skin, it is advisable to use a carrier oil (such as Fractionated Coconut Oil) to dilute more potent oils and when trying an oil for the first time. The recommend dilution ratio is typically one drop of essential oil to three drops of carrier oil.

Beneficial Areas You Can Apply Essential Oils

  • Neck
  • Forehead and temples
  • Chest and abdomen
  • Arms, legs, bottom of feet

Other Effective Methods of Topical Application 

  • Add a few drops of oil to a warm bath
  • Make a hot or cold compress by soaking a towel or cloth in water, adding essential oils, and then applying to the desired area
  • Add oil to a lotion or moisturizer and then apply to skin

Sensitive Areas to be Avoided:

  • Some facial areas, such as the skin around the eyes
  • Eyes and inner ears
  • Broken, damaged, or otherwise injured skin


Essential oil contributes many health benefits as well as flavoring and aroma properties to foods. When in their concentrated form, essential oils can be used as dietary supplements for more targeted and potent health benefits. Internal use is a very safe and effective method of application because of the sophisticated physiologic processes of our bodies.

When ingested, essential oils directly enter the blood stream via the gastrointestinal tract, where they are transported throughout the rest of the body. Essential oils are lipid soluble so they are readily transported to all organs of the body, including the brain. Then, like all things we consume, essential oils are metabolized by the liver and other organs and are then excreted.

Effective Methods of Internal Application

  • Use oils in recipes for cooking or baking to replace fresh or dried herbs and spices
  • Remember that essential oils are much more potent than dried or fresh herbs and spices, so start with a very small amount
  • For more potent oils, it may be better to administer them by toothpicks (dip the end of a clean toothpick into the oil and then add to the food) rather than drops
  • Add essential oils to water, smoothies, milk, tea, or other drinks
  • Take essential oils internally in a veggie capsule or add to a small amount of applesauce or yogurt

Click here for the link to the entire article about how to use essential oils safely.  And start using your essential oils safely today!!  Need to order some?  Click here.


Snap, Crackle, and Pop!?


“So, what exactly is that noise I hear when you crack my back?”

That’s a common question we hear from patients when they are getting adjusted.  And it’s a good question, (with a pretty cool answer too)!

The term for the noise is “cavitation.”  A simple definition for this term in general is the formation of bubbles in a liquid.  How this applies to chiropractic adjustments is a combination of anatomy and a good ol’ high school physics concept.

Let’s start with the anatomy.  Most joints in the body are surrounded by a joint capsule.  Think of it as a balloon around the ends of the two bones that form the joint.  Inside the joint capsule is a liquid, called synovial fluid.  It’s a thick, clear liquid similar in appearance to raw egg whites, that helps to lubricate the joint.   There are all sorts of different chemicals and substances that make up this fluid, some of which are gasses dissolved in it (think of a soda bottle before it is opened- no bubbles, but C02 is dissolved in the drink to make it bubble once it’s opened).

Next comes the physics portion.  When you have a certain amount of gas inside a container, the pressure of that gas is directly proportionate to the size of the container.  If you change the size of the container, the pressure of that gas also changes.  To get super nerdy for a second, it’s called Boyle’s Law, and it describes how the pressure of a gas tends to increase as the volume of the container gets smaller, and vice versa.

Finally, to tie it in to the chiropractic adjustment.  When we perform the adjustment, we are restoring movement to the joint.  In doing so, we momentarily change the shape, and therefore size, of that joint capsule.  This causes a momentary change in the pressure of the fluids/gasses inside of that joint capsule, creating a “bubble” (to go back to that soda bottle analogy, the bottle gets opened and the pressure changes, allowing the carbonation to start bubbling/fizzing).  A split second later the adjustment is complete, the joint capsule resumes its usual shape and size and the bubble dissolves back into the synovial fluid.

The formation of this bubble (hence the term “cavitation”), and its subsequent disappearance, creates the “pop” or “crack” that is perceived during an adjustment.

Pretty cool, huh?

There are some other sounds that joints can make that are not a cavitation, so if you have any questions about any snaps, crackles, or pops, please bring them up to the doctors at your next appointment.

In the meantime, Jack McCrackya will be busy studying Boyle’s Law.