Pilates by Teresa

It is that time again!
Happy Halloween!

Another great article by Dr. Stacy Sims

Train for Power—Not Just Strength.

Most active women love to move. Whether it’s running, riding, swimming, lifting, yoga, or simply chasing your kids around, we love to break a sweat and feel the physical and mental benefits that come from that. But there’s one form of training that too often gets overlooked: power training.

Whether it’s due to outdated myths (“I don’t want to bulk up”), lack of time, or just not knowing where to start, resistance training—especially power-based training—is missing from many women’s routines. And that’s a problem, because power is one of the fastest-declining physical attributes with age, and one of the most critical to performance, vitality, and longevity.

I’ve been advocating the importance of LHS (“Lifting Heavy Sh*t”) for years—and now there’s plenty of science to support it. We’ve known for a while that resistance training helps maintain muscle mass and strength. But now we’re seeing clear evidence that power training—the ability to move weight quickly—has an even stronger impact on long-term health outcomes for women.

Read the full new article now plus view study links directly at https://bit.ly/46RrGif.

I have been sharing this with my clients. Thank you

Even a single session of HIIT or SIT can deliver short-term boosts in attention, memory, and mental clarity—perfect for days when you need to be on your game. This same study also found that people who had bigger increases in blood lactate tended to show more improvement in attention. Over weeks and months, these benefits build, supporting long-term brain health and resilience.

A big reason? HIIT increases BDNF (brain-derived neurotrophic factor)—a key chemical that supports neuroplasticity, learning, brain health, and mood. Higher BDNF levels are linked to better mental health and may help protect against conditions like depression, schizophrenia, and bipolar disorder.

For those interested in diving into the research around exercise, cognition, and brain health, I highly recommend reading this article (https://bit.ly/4mPTkmp). It highlights how some early research suggests that exercise might help reduce brain changes linked to Alzheimer’s and improve conditions like small vessel disease, a common cause of dementia.

So far, studies have mostly looked at how exercise affects gray matter in the brain (like the hippocampus, which is tied to memory). But new research shows exercise may also improve white matter (which helps with brain communication), brain blood flow, and overall brain connectivity. We still don’t fully understand how these changes relate to actual improvements in thinking and memory, but it’s exciting to know that there are more high-quality studies on the way that’ll help answer some of these questions.

Study links:
https://bit.ly/4mYO2Vu
https://go.nature.com/4ppHeCj
https://bit.ly/4p3Kbbr

​Read more >>> https://bit.ly/45MVhde

I love the research based on ONLY women.. thank you Dr. Stacy Sims fabulous information. Remember, your "all out" takes into account where your body is. I can not sprint right now, but can do running man or something else that gets my heart rate up.

Let's chat about Sprint Interval Training (SIT) and going AS HARD AS YOU CAN for 30 seconds or less then taking 2-3 minutes of rest to get back to your baseline before doing it again. Learn more about the importance of why midlife women (https://bit.ly/45mCIuP) can and should do high intensity exercise (including study links) >>> https://bit.ly/3HrCCKt

Nice message... move, to keep moving

🤔People think working out for your future self means running marathons at 80—but that’s not the point. 💪If you don’t train and eat to maintain muscle, you start losing 3-5% per decade after 30. That’s the strength that gets you out of bed, carries groceries, and keeps you independent. It’s the difference between enjoying retirement or just watching life pass by.😊😞 It may sound harsh, but it’s true. And you need to hear it. 🙆‍♀️All it takes is moving a little more today-a daily walk, a few workouts a week. Choose your future. If the gym overwhelms you and you no idea what to do, I got you covered! My step by step program shows you what to do every day, 5 days a week for 8 weeks! Here’s what you can expect from my program: ✅8 Weeks of Gym Workouts (half can be done at home) ✅Videos to show how to do each exercise ✅Tracking sheets for each week ✅Motivational Handbook ✅Recovery & Injury Prevention ✅Before & after fitness Assessment ✅Mastering Your Mindset ✅Recommended Supplements It’s on sale already, but if your enter CODE: TONED30 at checkout, you get an extra 30% off for the next week only! ‼️Comment “TONED” and I’ll send you the link to grab it! #healthcoach #fitnessmotivation #getstrong #fitover40 #liveyourbestlife