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The Goldilocks Way

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"Just Right" Exercise

 Cardiovascular and strength training exercises are a potent tag team for health promotion. Each form of exercise contributes to the value of the other. The combination provides strength, endurance, balance, and coordination, enhancing your overall health and well-being.

Cardiovascular training boosts the ability of your heart and lungs to make oxygen available to the rest of your body. When you do strength training, your muscles get stronger faster because of the increased oxygen availability. Likewise, strength training indirectly trains your heart and lungs, owing to the increased demand for oxygen by muscles that are working intensely. So each form of training complements and improves the performance of the other.

Ideally we're training six days a week, but of course that's not always possible. Even dedicated exercisers go through periods of downtime. Life happens. The secret is to keep going in some way, and get back to your regular routine as soon as possible.

The good news is when you've developed a moderately high level of physical fitness, you'll always be able to recover quickly from downtime or other breaks in your regular routine.

Keep training!
Like Goldilocks, we want things to work out just right. When it comes to our health, though, things don't work out just right by themselves.

Neglect causes many serious health problems. Abuse - in the form of unhealthy behaviors - causes many additional serious disorders.

Every day on TV and radio news programs we hear about the importance of healthy eating and exercise.1 But most of us don't know how to apply these recommendations to ourselves and to our families. The Goldilocks approach could resolve a lot of the confusion and provide a great deal of value.

How would Goldilocks put a healthy lifestyle into practice? "Just right" would be her mantra. Not too much, not too little, but just right. How would Goldilocks approach a healthy diet? She would choose a food plan that didn't require a lot of effort. She'd quickly teach herself to read labels and count calories, and once she'd done that she'd learn a core group of easy-to-prepare recipes. She'd train herself to go shopping only once a week and she'd prepare a shopping list before each trip.

Goldilocks wants her family to eat healthily, but she wisely doesn't want food to be a big preoccupation. She wants this lifestyle change to be a no-brainer.

What about exercise? Goldilocks is pretty tired of listening to her friends smugly talking about how good they feel and how they went from a size whatever to two sizes less. Goldilocks want to feel good, too, but doesn't want to take on more than she can handle. She wants a "just right" exercise plan.2,3

Goldilocks talks to a friend who is just as busy as she is and learns a few secrets. First, she learns how to do a high-intensity cardio workout in only 15 minutes. "That's all?" she asks her friend, who reassures her that 15 minutes is the new 30. Next, her friend explains how to do a complete program of strength training in two 30-minute sessions - done a day or two apart, of course. "Only 30 minutes?" Goldilocks is skeptical. "Thirty is the new 60!" her friend affirms. "Check-out my arms. That's all muscle, girl!"

After only a few weeks on her new fitness program, Goldilocks is so pleased with the results that she shares what she's doing with her husband and teenage son and daughter. Months later, everyone in her family notices a rekindled togetherness and family spirit.

Goldilocks shares her experiences with her chiropractor and admits she wishes she'd acted on her chiropractor's nutritional and exercise recommendations sooner. "No worries," her chiropractor replies. (Goldilocks lives in California.) "I'm giving a health care and wellness talk at our local high school next week. Would you like to be part of the talk and share what you've been learning?"

"I'd love to!" exclaims Goldilocks. "Thank you again, Doctor, for always helping everyone in my family!"

1Loimaala A, et al: Effect of long-term endurance and strength training on metabolic control and arterial elasticity in patients with type 2 diabetes mellitus. Am J Cardiol 103(7):972-977, 2009
2Monteiro AG, et al: Acute physiological responses to different circuit training protocols. J Sports Med Phys Fitness 48():438-442, 2008
3Lakka TA, Bouchard C: Physical activity, obesity, and cardiovascular diseases. Handb Exp Pharmacol 170:137-163, 2005

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Testimonial

I was referred to Heartwood Holistic by some friends. Their exact words were, "Dr. Drew is amazing! And Debbie at the front desk is wonderful!" They were right! At most doctor's offices you go in for the initial visit and fill out pages of paper work only to be asked those questions again once you get seen by the physician. Not so here. Dr. Drew zeroed in on what was ailing me and presented a plan of action by the end of my first visit. I've been a regular and don't plan on changing up anytime soon. I look forward to my visits there 1.) for the relief 2.) the staff. Everyone is so friendly and they actually care about your wellness. Alexis is a special treat! She is very committed to her craft and just a wonderful person. Ask her for the Moxa and just relax on her amethyst heating pad. Dreamy!! You can't go wrong here. Looking forward to my Rolfing session with Aaron. Thank you, HHH family!

Ashley D,  August 2017


I am so thrilled to have come across this little gem of a place! I had the pleasure of meeting this beautiful couple this past week and was able to get in to the clinic for a chiropractic adjustment. I currently live about an hour away from the wellness center, but I'll be making the drive just to see them for my health needs. Dr. Drew was so attentive and thorough. He really listened to me and we discussed what I was accustomed to as far as treatment goes. He takes careful time with each client and truly cares about your health. After 15 years of visiting many different chiropractic doctors, I can quickly get a read on the type of care I'll receive. I immediately felt at ease and confident with him. I was able to chat with his lovely wife, Alexis, as well and am anxious to set up an appointment with her. This is no ordinary wellness center. They offer so many options for treating a vast amount of health challenges. They see and treat the body as a whole, which is the only way to find true health.

Kari P, February 2017

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