Village Fitness and Physical Therapy

04/27/2026

Getting weak happens slowly... and then all at once.

Let me explain.

We lose muscle as we age. If we don’t fight it, that loss accelerates over time.

Then... an illness, a surgery, time in bed... and we can lose as much as 10% of our muscle in just 10 days.

So we have to aggressively fight back.

With strength training. Specifically strength training that:
1. Uses major muscle groups (squats, deadlifts, presses, push-ups, pull-ups)
2. Lifts at sufficient resistance (about 80% of your max)
3. Moves through full ranges of motion for 2–3 sets
4. 2–3x per week

This isn’t bro science. This is what the newest research... the biggest update to strength training guidelines in 17 years... is making crystal clear.

Read the full ACSM Position Stand here 👇
https://pubmed.ncbi.nlm.nih.gov/41843416/

Ready to start? We’re offering a one-week trial right now. Link in bio. 💪

04/26/2026

Ditch the bottled salad dressings 🥗❌ and try this instead:

✨ Simple Homemade Dressing
• 3 parts oil (olive oil works great)
• 1 part vinegar or lemon juice
• Salt & pepper to taste
• Optional: dijon mustard, chopped onion, or garlic

Shake it up, pour it on, and you’ve got a fresh, clean, and DELICIOUS dressing in seconds 🙌

Not into making your own? No problem—Primal Kitchen dressings are a great alternative 👍

04/25/2026

Creatine dosing is suddenly becoming controversial.

The standard dose used in most research is 3–5 grams per day.

Some people also do a short loading phase of about 20 grams per day for 5–7 days, then drop back to 5 grams.

But recently, a trend has emerged where people are taking 20–50 grams daily long-term for things like:
• brain energy
• fatigue resistance
• memory
• longevity

The theory is that while 5 grams saturates the muscles, much higher doses might increase creatine in the brain.

The problem?

The research is interesting but incomplete.

There are some studies showing cognitive improvements under extreme stress conditions like sleep deprivation. But long-term megadosing studies are limited.

My recommendation for most adults over 50:
• Start with 5g/day
• Consider 10g/day split doses if experimenting
• Pair it with strength training

Creatine is one of the most studied supplements in history, but megadosing is still an evolving area of research.

04/24/2026

one of our staff core values: healthy competition ⏰

04/24/2026

04/23/2026

Client of the Week 🌟 Eric T!

Eric made a powerful decision to take control of his health and come back stronger...
His goals were clear: build strength and overall health... what surprised him was the endurance he’s built over the course of being with Village.,
This helped a lot in his day-today, especially with the long hours he spends on his feet as an archery coach. 💪
What he once avoided is now something he appreciates—and his endurance is better than ever.

That progress has carried over to show up fully for what he loves.

We’re incredibly inspired by your dedication and commitment to yourself, Eric. Keep going!

04/19/2026

That “healthy” juice? 🧃 It can hit your body like soda 🥤💥 just with a better reputation 😳

04/18/2026

you probably hear all these risks about taking protein powder… but are they true?

check out our newest YouTube video to find out what’s real ()

04/18/2026

you probably hear a lot of “risks” of taking protein powder… but are they true?

check out our newest YOUTUBE video on protein powder ()

04/17/2026

we’re taking squats to the next step 🏋🏼‍♂️

04/17/2026

How much weight are you using today?