Movimento Fitness Inc.

⚡ The fitness quality that disappears first (and how to get it back)

Most people think aging muscles only lose:

💪 Strength
📉 Size

But there's something else that often disappears first...

👉 Power

🤔 What is power?

Power is your ability to produce force quickly.

And many of us don't notice it's fading until we suddenly need it:

😳 Catching yourself when you trip
🫴 Grabbing something before it hits the floor
🚶♀️ Speeding up to cross the street

You know exactly what we're talking about...

Your body wants to react, but your muscles don't quite fire as fast as they used to.

🧠 Why does this happen?

As we age, our fast-twitch muscle fibers are the first to shrink.

These are the muscle fibers responsible for:

⚡ Quick reactions
⚡ Fast movements
⚡ Explosive power

That's why you can still feel reasonably strong...

..but notice your quickness isn't what it once was.

💡 They're different systems.

🎉 The good news?

Power responds incredibly well to training—even in your:

✅ 60s
✅ 70s
✅ 80s and beyond

And the exercises that build it can actually be fun!

⚡ Try these simple power-builders:

🪑 Fast Sit-to-Stands
Sit in a sturdy chair → stand up as quickly as possible → sit back down with control.

🎯 Aim for 8–10 reps.

⭐ Progression: Add a small hop at the top.

🦵 Quick Step-Ups
Using a low step or stair:

👣 Drive one foot up
💥 Push through the heel with intention

The goal isn't endurance...
It's teaching your nervous system to move quickly.

🏐 Ball (or Pillow!) Slams
Lift a medicine ball—or even a couch pillow—overhead and slam it down.

Bonus benefits:
😅 Fun
💥 Builds power
😌 Great stress reliever

🎾 Other activities that count:

💃 Dancing
🏓 Pickleball
🎾 Tennis
⛳ Golf

Anything that requires quick, reactive movement is training this exact system.

🌟 Why this matters

This isn't really about moving faster.

It's about maintaining the ability to:

✅ Catch yourself if you stumble
✅ Stay independent
✅ Feel confident in your movements
✅ React when life throws you a surprise

Because strength helps you move...

⚡ Power helps you move when it matters most.

And that's something worth training at every age 💙💪

A huge congratulations to Michelle "Shimmy" on reaching the incredible milestone of 250 sessions! 🎉🏆

That's 250 times showing up, putting in the work, getting stronger, and proving that consistency wins every time. 🙌❤️

We're so proud of you, Shimmy—keep crushing it! 💥👏

🍤 Make this shrimp stir fry tonight!

Looking for a dinner that's:

✅ High in protein
✅ Loaded with veggies
✅ Made in ONE pan
✅ Ready in under 20 minutes

This is one of those recipes you'll find yourself making again and again 💛

🍤 Simple High-Protein Shrimp Stir Fry

(Serves 4)

🛒 Ingredients:

🍤 1.5 lbs (680g) large shrimp, peeled & deveined
🫒 2 Tbsp avocado or coconut oil
🥦 4 cups broccoli florets
🫑 1 large red bell pepper, sliced
🧄 4 garlic cloves, minced
🥥 3 Tbsp coconut aminos
🥢 1 Tbsp sesame oil

✨ Optional:
🫚 Fresh grated ginger
🌶 Red pepper flakes

👩🍳 Instructions:
1️⃣ Prep the shrimp

🧻 Pat shrimp completely dry.

This step matters!

Dry shrimp = beautiful sear 🔥
Wet shrimp = steamed shrimp 😅

2️⃣ Sear the shrimp

🔥 Heat oil in a large skillet or wok over high heat.

🍤 Add shrimp in a single layer.

Cook:
⏱ 90 seconds per side

Until:
✔️ Pink
✔️ Lightly curled

Remove and set aside.

🚫 Don't overcook!

3️⃣ Cook the veggies

🥦 Add broccoli and garlic to the same pan.

Cook for 3 minutes, stirring often.

🫑 Add bell pepper and cook another 2 minutes.

The goal:
✨ Tender-crisp veggies, not mushy veggies.

4️⃣ Finish & serve

🍤 Return shrimp to the pan.

🥥 Drizzle with coconut aminos
🥢 Add sesame oil

Toss everything together and cook for about 30 seconds until glossy.

Serve over:
🍚 Brown rice
OR
🥦 Cauliflower rice

🌟 Easy upgrades:

🫚 Add 1 tsp fresh grated ginger
🌶 Add a pinch of red pepper flakes for extra kick

🥡 Meal prep friendly!

Keeps well in the fridge for up to 3 days.

Simple. Fast. Packed with protein. 💪

If you make it this week, let us know what you think! 🍤✨

🎉 Welcome to the 100 Sessions Club, Gwen! 💪✨

100 workouts. 100 times showing up for yourself. ❤️

The secret? It all adds up. Every session, every rep, every step forward. We're so proud of your commitment and consistency!

Way to go, Gwen! 🙌🎉

💪🤯 This predicts your lifespan better than blood pressure

Crazy, right?

When was the last time you thought about your grip strength?

If your answer is:
🤷♀️ "Never"

You're definitely not alone.

But the research on this is hard to ignore 👇

📊 In a large study published in The Lancet, researchers followed nearly 140,000 adults across 17 countries.

Here's what they found:

⚠️ For every 11-pound drop in grip strength, the risk of dying from any cause increased by 16%

⚠️ Researchers also found higher risks of:
❤️ Heart disease
🫀 Heart attack
🧠 Stroke

And here's the surprising part...

👉 Grip strength was a stronger predictor of mortality than blood pressure.

🤔 So what does grip strength actually tell us?

It's not really about your hands.

Grip strength is like a snapshot of your overall physical health:

💪 Muscle mass
🧠 Nervous system function
⚖️ Coordination
🏋️ Ability to handle physical demands

In other words...

✨ It reflects how well your body is holding up over time.

💥 The good news?

Grip strength is highly trainable!

Try adding these simple exercises:

🛒 Farmer's Carries
Pick up something heavy and walk.

🙌 Dead Hangs
Hang from a bar and see how long you can hold on.

🤏 Plate Pinches
Pinch a weight plate between your fingers and thumb and hold.

🎯 Start with 2–3 sets, twice per week.

🌟 The bigger picture

This isn't really about having a stronger grip.

It's about building a body that stays:

✅ Strong
✅ Capable
✅ Stable
✅ Resilient

..for years to come.

Because healthy aging isn't just about living longer.

💙 It's about staying independent, active, and capable for as long as possible. 💪✨

🧠✨ Good news: your brain is NOT “fixed.”

For a long time, scientists believed that aging meant a slow, unavoidable decline in brain function 😬

Thankfully… they were wrong 🙌

💡 Enter: Neuroplasticity

Your brain can:
✔️ Form new connections
✔️ Grow new neurons
✔️ Reorganize itself

…even later in life 💥

Which means your brain works a lot more like a muscle than we once thought 💪🧠

🚶♀️ One fascinating study:

Researchers at the University of Illinois found that sedentary adults who started brisk walking 3x/week for a year 👇

📈 Increased the size of their hippocampus (the brain’s memory center) by 2%

Meanwhile… the control group actually LOST volume 😳

That’s a pretty incredible difference

🧠 Here’s how we can help keep our brains functioning younger:
💪 Move your body

Exercise is one of the BEST things for brain health

Especially:
🚶♂️ Brisk walking
🏋️♀️ Strength training
💃 Dancing
🤸 Learning new physical skills

🥗 Feed your brain

Certain foods are strongly linked to better cognitive health 👇

🐟 Omega-3s (fatty fish or fish oil)
🥬 Leafy greens
🫐 Berries

…and cutting back on ultra-processed foods where possible

😴 Prioritize sleep

This one is non-negotiable

During deep sleep, your brain literally clears out waste products 🧹
—including proteins linked to Alzheimer’s

🎯 Aim for 7–9 hours

📚 Learn something new

Your brain LOVES novelty ✨

Try:
🗣 A new language
🎸 An instrument
🎨 A craft
🗺 Even a different driving route

New experiences force your brain to build new pathways instead of just repeating old ones

💛 The takeaway:

Your brain is NOT slowly shutting down with age

It’s waiting for a reason to adapt, grow, and stay sharp ✨

Challenge it.
Move it.
Feed it.
Use it.

Your future brain will thank you 💥

🚨 250 SESSIONS ALERT
Roxanne just crushed her way into the 250 Sessions Club! 🎉💪

That’s 250 times showing up.

250 workouts.

250 investments in feeling stronger, healthier, and more confident. 🙌

Way to go, Roxanne — we’re so lucky to have you as part of the Movi community!

✨ Ever meet someone who seems to be aging backwards?

Like those people at reunions who somehow look younger than they did 10 years ago 😅
(Hello, Benjamin Button energy 👀)

The first thought is usually:
👉 “Must be nice to have those genes.”

But there’s often a lot more going on beneath the surface 👇

🧠 You actually have TWO ages:

📅 Chronological age
= how many birthdays you’ve had

💪 Biological age
= how your body is actually functioning

And the interesting part?
👉 Those two ages don’t always match

🔬 Here’s where it gets fascinating:

At the ends of your chromosomes are protective caps called telomeres

They naturally shorten as we age…
BUT lifestyle plays a HUGE role in how fast that happens

🏋️♀️ One study found:

People who strength trained just 90 minutes per week had telomeres that looked nearly 4 years younger than people who didn’t lift 👀

✨ And it’s not just exercise…

Your biological age is also influenced by:

😴 Sleep quality
🥗 Nutrition
🧠 Stress levels
🍷 Alcohol intake

💛 The goal isn’t to “stop aging”

It’s this:

👉 We don’t just want more years
👉 We want better years

More strength
More energy
More mobility
More independence

That’s what we’re focusing on this month 💪✨

Not just understanding what matters…
but learning how to actually apply it

📝 Tiny homework challenge:

Tonight, start paying attention to your sleep for a few days 👇

Track:
🕙 What time you go to bed
📱 What you did before bed (scrolling, TV, reading, etc.)
☀️ How you feel the next morning

Patterns show up FAST when we start looking for them 👀

And once we see them…
we can start making small changes that add up in a big way 💥

⭐ Big Movi Member Shout Out to Craig! ⭐

This legend shows up every single time with a smile on his face and a rock-solid positive attitude. No matter the workout, no matter the challenge — Craig is locked in and ready to work. 💪

Special recognition to the biggest "90-90" fan in the building 🤣🔥 Craig doesn’t skip hip mobility, and hip mobility doesn’t skip Craig.

We see you, and we appreciate you! 👏

⛳️ The Movi Kolada Classic was one for the books 💚

What started as a golf tournament turned into an incredible afternoon of laughs, connection, community, and celebrating the amazing people who make Movimento so special.

This year’s tournament was especially meaningful as we renamed the event in honour of Bob Kolada — tournament co-creator, and huge part of the Movimento story. 💚

Thank you to everyone who golfed, sponsored, volunteered, donated prizes, and brought the fun. We already can’t wait for next year. ⛳️🍍