All Posts

Perimenopause brings real changes to muscle, bone, metabolism, and recovery—but decline is not inevitable. Research shows that well-designed strength training can preserve bone density, maintain muscle, regulate stress, and support energy and sleep. With the right load, recovery, and nutrition, women can feel strong, capable, and confident through midlife and beyond.

Maintaining strong bones becomes a critical health focus for women over 40. As the body ages, bone mineral density naturally declines, increasing the risk of fractures and osteoporosis. Fortunately, targeted exercise like weight training and plyometrics can play a powerful role in preventing bone loss and improving bone strength. Read below to explore why bone health matters as we enter perimenopause, how these exercises support bone density, and practical ways to include the

It's been a long-held belief that when we are injured we should rest to allow for our bodies to heal before exercising again. What many don't realize is that this rest is actually slowing healing time and could possibly lead to less than optimal results. Studies show that gentle movement and an intelligent, progressive training program can actually enhance healing, allowing the body to move and feel better. Now, I'm not talking your run-of-the-mill training program. There are

We all know that we should be doing warm-ups prior to training, but we don't always include everything necessary to prepare our bodies for the stress we're about to place on them. A proper warm-up not only increases body temperature, but it activates the muscles that will be used, moves them through a full range of motion, and gradually builds in intensity to prepare for the strength training portion of the session. A proper workout benefits us in several ways. It: Increases

Have you ever been told that your lower back pain will go away if you lose weight? OR maybe you've been told your lower back pain is due to a weak core. The truth is that lower back pain is very complex, especially since its origins are not always known. Low back pain is defined as localized pain below the last rib and above the gluteal muscles (Jacobs, 2018). It can be caused by trauma, but often the cause is nonspecific. The term “nonspecific low back pain” was coined in a

I grew up in a time when most kids spent their free time playing sports, riding bikes and playing tag. The rule was to come in when the streetlights came on. During the school year, we walked to the local elementary school and had recess three times a day. Now, that dynamic has changed. Whether for reasons of safety or preference, kids are no longer walking to school and are inside on electronics instead of running around outside. To add insult to injury, physical activity pa

The squat is an exercise that mimics many of the actions we make in daily life and in sport, making it one of the most functional exercises there is. Check out some of the benefits of a bunch of squat variations below: Back Squat - The most well-known of the squats. - Has more glute, hamstring, and lower back activation than most other variations. - Is used in competition. - Can be loaded heavier than other squat variations. Front Squat - Emphasizes quads and core. - Strength

“OH MY WORD! THERE ARE SO MANY DEADLIFT VARIATIONS! WHICH IS THE BEST?” Well, that depends on the motivation behind putting it in a program. Read below to see some of the basic benefits of several of the different deadlift variations. Conventional Deadlift Strengthens the glutes, hamstrings, and lower back. Used in competition. Sumo Deadlift: Easier for those with knee pain. The start position is easier to get into because it doesn’t require as much mobility as the convention

Age is often thought to be synonymous with fragility. As many age, bone density and muscle mass decreases, increasing the risk of fractures. There is also a decrease of elasticity in organs and connective tissue, leading to disease and mobility issues. In fact, one of the most common fears as we age is a loss of physical and emotional independence brought on by these issues. Over the last several years, evidence has surfaced proving this may not need to be the case. Though th