Brick House Strength Training

Happy Mother's Day! To my mom (who came to train with me while she was in town last week), and all the moms out there celebrating and being celebrated today.

I really, really appreciated Dr. Mary Haver’s in-depth post on Substack about the bone loss (osteopenia and osteoporosis) that happens during perimenopause and menopause. You can read the whole thing here (https://tinyurl.com/mtchuv8r), and it is worth it! If you don’t have time right now, the highlights are these:

HALF of ALL WOMEN will have an osteoporotic fracture at some point in their lifetime.

The rate of bone loss is fastest during the 7-10 years before and after menopause.

Most women are diagnosed with osteoporosis after a fracture. (This one in particular is infuriating. We know this is happening to women and yet medicine typically does NOTHING until the damage has already occurred….)

Estrogen protects against bone loss (thus the importance of HRT.)

The other most important things you can do to prevent or reverse bone less (see Dr. Haver’s post for the research to back up all these statements):

Heavy weight training and resistance exercise (YAY!) Exercise stimulates bone formation and improves bone density, decreases fall risk and decreases likelihood of fracture. It also improves your balance and strength!

Higher protein diets paired with adequate calcium intake is proven to decrease fracture risk.

Consider supplementing with calcium, vitamin D and vitamin K2.

Dr. Haver also recommends getting a DEXA scan much earlier than the typical timeline of age 65, when the vast majority of bone loss has already occurred. She offers so much great detail about prevention and how to discuss all this with your doctor. Definitely worth a read!

With my family at No Kings Boston. Let's get/stay strong to fight fascism!

It's been a very snowy and cold winter here in Cambridge, and sometimes you just have to admit defeat......
Also, **kice
Back to our usual informative and inspirational programming soon!

A study published in 2023 in the International Journal of Sport Nutrition and Exercise Metabolism put two groups of participants through identical resistance training programs. The first group was aged 65-75 and the second was all over age 85. Both groups trained for 12 weeks, 3 times per week and performed resistance training exercises. Both groups experienced an increased in quadricep muscle mass (10-11 percent), total body lean mass (2-3 percent) and increases in power and strength (38-46 percent increases in one rep max leg extension strength). Another great example of the tremendous benefit that people of all ages (and especially older people!) can get from strength and resistance training.

Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years - PubMed Resistance exercise training (RET) can be applied effectively to increase muscle mass and function in older adults (65-75 years). However, it has been speculated that older adults above 85 years are less responsive to the benefits of RET. This study compares the impact of RET on muscle mass and func...

Want to train with me at Brick House Strength Training but don't have the time to meet weekly or live far away? Hybrid/Remote Coaching could be perfect for you.

Hybrid/Remote Coaching offers:
- Monthly 60-minute one-on-one in-person or virtual session to review exercises and dial in technique.
- 5 weeks of written strength programming and mobility exercises to ensure progress towards your goals.
- Weekly email check-ins to make sure that the program is working for you.
- Unlimited access to me via email and text to answer questions, review videos and address anything else that comes up.

This program provides you with the confidence of knowing that the work you are putting in at the gym will pay off. Want to learn more? Email me at [email protected].

Send a message to learn more

This is Chad's aunt Kathleen. She came and trained with me over the holidays and she is an absolute badass. She has prioritized strength training and worked with a trainer for years, and it shows.
Want to be as badass as Aunt Kathleen when you're 83? Check out my training services at brickhousestrength.com (link in bio), and let's get you started.

New meta-analysis from the Journal of Nutrition, Health and Aging reveals the best way to stay healthy and prevent muscle loss and frailty with aging is ..... wait for it ..... resistance training + balance training + higher protein intake. (Ta da!!)

This combination of strength training, balance training and protein intake provided the biggest improvements in walking speed, overall performance, balance, lean muscle mass and grip strength. Spending time doing any of these activities is helpful, but combining all three is definitely the most powerful and effective way to prevent frailty and loss of independence.

I love working with clients on balance and strength training, and can provide great strategies for getting in more protein on a regular basis. Get in touch with me at [email protected] or check out brickhousestrength.com for more info. This stuff really works, you just have to get started.
https://pubmed.ncbi.nlm.nih.gov/41205420/

Comparative Effectiveness of Exercise and Protein-Based Interventions on Muscle Strength, Mass, and Function in Sarcopenia: A Systematic Review and Network Meta-Analysis - PubMed High-certainty evidence supports RBT + Nu as the most effective intervention for improving muscle strength, muscle mass, and physical function in individuals with sarcopenia. We recommend combining RBT with protein and amino acid supplementation as an optimal strategy when feasible.

Merry Christmas and Happy Holidays from Brick House Strength Training! I made a bouche de Noel for the first time this year, and it was legitimately extremely difficult. Now I know why Great British Bake Show contestants are always in tears 🤣. Obviously I am already planning to do it again next year.