New Exercise Guidelines for Women to Maintain Weight

Try and find another 40 minutes per day.  A new study that came out last week showed that women in their 40s who exercised at least one hour per day maintained their weight.  So if you are trying to lose weight and can’t figure out why, then you may want to look a little closer at your exercise routine and the amount of time you spend doing it.  Here is a segment from the Early Show that gives you a little more information about the study and some tips to get you moving.

CBS Segment: New Exercise Guidelines for Women

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March – Colorectal Cancer Awareness Month

Colorectal cancer is the third most common cancer affecting men and women in the United States. The risk increases with age (>50 years), but when caught early is often curable. Risk factors include: polyps found in the colon or rectum, high fat diet, family history of colorectal cancer, and inflammatory conditions such as ulcerative colitis or Crohn’s disease. If you are over the age of 50, or have risk factors, talk to your doctor about important screenings and testing.

Lifestyle-related factors linked to colorectal cancer include smoking, alcohol, obesity, poor diet, and inactivity. Good nutrition and regular physical activity provide a solid foundation for health and can reduce your risk of developing chronic diseases.

Continue reading “March – Colorectal Cancer Awareness Month”

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The Power of Posture

According to Grey Cook of Functional Movement Solutions at the 2007 National Strength and Conditioning Association’s (NSCA) Mid Atlantic Regional Clinic, “research has shown that people with the least amount of back pain have the weakest low back muscles and people with the most back pain have the strongest low back muscles.” With most muscle groups, we gain strength by flexion and extension through weight bearing movements (e.g. the biceps with dumbbell curls). The low back muscles cannot be trained this way due to the incredible amount of stress this puts on the lumbar vertebrate (lower spine). In our postural movements we perform ranges of motion while keeping the shoulder blades squeezed back and performing the movement with an over-exaggerated posture. This teaches and trains the low back to transfer the energy and stress to other parts of the body such as the glutes, hamstrings, and upper back muscles. Proper posture and/or body alignment takes energy away from the movement, as the body was designed to have most stress placed in the muscles and away from the joints (Cook, 2003). This relieves the lumbar vertebrate from stress and therefore promotes less of a risk for back pain. Continue reading “The Power of Posture”

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Feeling Some Stress? (Aren’t We All?)

Stress, whether physical, mental, or emotional in nature, can have a negative impact on your health. Ongoing stress can weaken your immune system, increase the likelihood of illness, and slow the healing process. Researchers believe that stress contributes to as much as 80% of all major illnesses. Eating a well-balanced diet, sleeping restfully, getting regular cardiovascular exercise, incorporating nutritional supplements, as well as introducing relaxation practices such as meditation, yoga, and deep breathing into your daily life, can help buffer the effects of negative stress on your body.

Here are 12 tips for reducing your stress level: Continue reading “Feeling Some Stress? (Aren’t We All?)”

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Look Like An Athlete, Train Like An Athlete

My fitness philosophy is best summed up with the following statement: If you want to look like an athlete, then train like an athlete. I take philosophies used by the top athletes in the world and put them into a systematic approach that is transferable to the general population and is delivered from our sports performance philosophy to train for power. I have enjoyed great success with people of all ages from teenagers to those in their 70s. My goal is for the general population to be able to stimulate the same hormones, develop the same stability and balance, build as much bone density, achieve as much coordination, and maintain as low a body fat percentage as the world’s top athletes. You will find that these exercises are much more applicable to your daily life than many of the other “fitness” programs out there. Continue reading “Look Like An Athlete, Train Like An Athlete”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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March 2023