Essentials of Healthy Living

Vol XVII April 2010 | The Village Green Apothecary E-Newsletter

Exercise Made Easy


At the beginning of the year, you may have resolved to exercise every day, work off a few pounds, and feel healthier.

But reality has caught up with you, and your hectic schedule and a case of the winter doldrums made it difficult to stick with your plan.

Don't give up! Spring has sprung and now's the time to regroup and jumpstart your exercise plan. Here are some tips to help you get back on track.

1. Establish your goal.
Do you want to lose those stubborn pounds you gained over the holidays? Participate in a marathon? Or simply pick up a healthy new habit? Determine your fitness goal so you can create an exercise plan that is realistic for you.

2. Find an exercise buddy.
Ask your friends and family members to join you. Having a partner will help you stick to your exercise routine, and make it more fun.

3. Start slow.
It’s great that you feel enthusiastic – but if you overdo it, you may find yourself with muscle soreness, or even an injury. If you're aiming for 30 minutes a day, try splitting it into 3 mini- workouts. They can be just as effective as one long workout. (And please, be sure to check with your doctor before starting a new exercise program.)

4. Variety is the spice of life.
A monotonous exercise routine can be boring, causing you to lose your motivation. Keep yourself from falling into a rut by mixing up your fitness activities and trying new things.

5. Have fun!
If you enjoy your exercise, it won't seem like work. So find something you love to do: walk, jog, swim, bike, play basketball, or join an aerobics, dance, or yoga class.

6. Make your exercise fit your schedule.
You don't have to make time for an exercise video or going to the gym. There are plenty of tricks that can help boost your activity level without squeezing your schedule, such as:

  • Parking in the farthest available parking space
  • Walking to and from public transportation when you commute
  • Getting fresh air on your lunch break – take along a co-worker
  • Joining a sports team
  • Preparing your garden for planting
  • Biking around the neighborhood
  • Taking the stairs instead of the elevator

Exercise delivers a wide array of health benefits including weight loss, lower risk of chronic diseases, reduced stress, improved insulin sensitivity, increased energy and vitality, elevated mood and mental performance, and improved sleep. And even non-vigorous exercise, like a brisk walk, can give health benefits similar to those gained in more vigorous (and strenuous) activities such as running.

How Diet and Supplements Can Support Your Fitness Goals

"You are what you eat." Maybe Mom used that adage to get you to eat your veggies ...but it's true.

image Think about it. The food you eat supplies fuel for your body to function properly, and the raw materials for your hair, skin, muscle, bone, and other tissues. It provides nutrients needed to manufacture hormones, enzymes, and neurotransmitters.

But even the best diet may fall short of providing everything your body needs. Besides, your body is affected every day by factors that can deplete nutrients, increase your need for them, or impair your ability to utilize them well.

Exercise, stress, caffeine intake, prescription and over-the-counter medications, illness, and injury – all of these can affect your nutrient status. That's why it's smart to take core supplements: a comprehensive multivitamin and multimineral formula, probiotics, omega-3 fatty acids, antioxidants, and bone nutrients.

Are You “Feeling the Burn” But Not the Results?

By Scott O'Dell

image You do the reps and you feel the burn, yet your physique doesn't seem to be changing. What could be wrong?

Maybe you're a victim of a popular myth. Many diligent exercisers believe that high numbers of repetitions will give them lean muscles, while lifting high amounts of weight will make their muscles bulky. Not so!

In fact, the opposite is true. Even lightweight Olympic weightlifters can be much stronger than massive bodybuilders.

You see, Olympiads typically train with a low number of repetitions and heavier weights, to get as strong as possible while staying light, thus keeping themselves in their appropriate weight class. By contrast, bodybuilders stay with a high number of repetitions to break down muscle so that it builds back up bigger.

As the number of repetitions goes down and the weight increases, the central nervous system function gets involved. Neurons and fibers are learning to fire for maximum strength and power, rather than causing the breakdown and rebuilding of muscle tissue as the high repetition scheme does.

Here's the catch: if you only work one number of set repetitions, your body adapts to it and stops developing to perform better. So to get the results you want, you need to consider revamping your routine.

Click here to learn how…


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Individualized Nutrition, Pharmacy, and Healthy Living

Village Green Apothecary

5415 W. Cedar Lane, Bethesda, MD 20814
Order online or by phone: | 301-530-0800

The information in this newsletter is not intended to be a substitute for medical advice.
Consult your physician if you have any question regarding a medical condition.

Village Green Apothecary has been providing individualized nutrition, pharmacy, and healthy living products for over 40 years. We are committed to providing you with expert guidance, knowledge, and a custom-tailored mix of nutritional and pharmaceutical products needed to achieve and maintain optimal health. Our staff of 45 professionals (including a team of pharmacists, nutritionists, naturopathic doctor, and clinical herbalist) offers private wellness consultations, personalized health plans using the Essentials of Healthy Living (EHL), and individualized custom compounding. Our pharmacists are available to review and address drug/nutrient interactions and depletions to ensure your health and wellbeing. Please contact us with any questions. We are here as a resource for you.

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