Let’s talk about osteoporosis and exercise! As you probably know, osteoporosis is a bone disease that develops when there is a decline in bone mineral density (BMD). This commonly affects postmenopausal women, who tend to lose bone mineral density much faster because of the estrogen drop that occurs after menopause. If you had asked me …
10 reasons why I strength train (future and present reasons) 1. Because low muscle mass in older age is associated with higher risk or chronic diseases and all cause mortality 2. To protect against dementia and Alzheimer’s disease which is in my family history 3. To remain independent and reduce my chances of needing medical …
Common concern with strength training… “I don’t want to get bulky!” Let me reduce your concern. That is a very unlikely outcome! “Bulk” or an increase in muscle SIZE, does NOT COME EASILY. I applaud the women who have trained hard enough to have big muscles 👏 – but they are the minority! If you are …
How to recover well and reduce muscle soreness post workout (part 2). #2. Get a good night sleep! I know, snooze fest topic right? 😴😆 Your mom has been telling you that for half your life! But it’s the truth, it’s a fundamental pillar for maximizing muscle growth and recovery. Did she know that? Maybe …
How to recover well and reduce muscle soreness post workout part 1. 😮💨 #1. Eat adequate protein! Listen, I used to not buy in to what I thought was “protein hype” from the fitness world. 😏 It seemed unnecessary and “over the top” to me, but that’s because I didn’t understand proteins function. thought …
It’s my 2 year “runniversary” and here’s what I have learned this year! Every year I learn a little bit more, and I like to share what I learn with you in case you’re a new runner or wanting to start! 1. Getting your body used to running takes TIME. One might even say it’s …
Did you know that it only takes 2 weeks of time off training to experience muscle atrophy(loss)? And that it only takes 3-4 weeks of detraining for your endurance performance, flexibility and VO2max (cardiorespiratory fitness) to suffer? Well that’s the bad news over with! The good news is… If you are returning from an exercise …
and then