Accelerated Fitness Alaska

Prevent mental decline and grow your brain with us at Accelerated Fitness Alaska. 

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Your brain starts shrinking after 50. Not slowly. 1 to 2% every single year. But one specific type of exercise does not just stop it. It actually grows your brain back.

After 50 the hippocampus shrinks 1 to 2% every year. The region responsible for learning and memory. Most people accept this as inevitable. It is not.

A landmark study took sedentary adults in their 60s. The stretching group lost 1 to 2% of hippocampal volume in one year. The aerobic exercise group grew theirs by 1 to 2%.

The mechanism is lactate. Exercise produces lactate. Lactate activates BDNF in the brain. Miracle grow for your brain. It grows new neurons and strengthens existing connections.

Women with the highest cardiorespiratory fitness were 80% less likely to develop dementia than those with the lowest. And that fitness responds directly to exercise.

40% of people doing moderate exercise for two and a half hours per week get zero cardiorespiratory benefit. The exercise that grows the hippocampus is vigorous intensity. The kind where you cannot hold a conversation.

Three times per week. Thirty minutes. Vigorous intensity. Your brain is waiting for the signal. Give it the signal.

Follow us for more research backed content on brain health and cognitive protection. And share this with someone over 50 who believes memory decline is inevitable.

REFERENCES
Erickson, K. I., et al. (2011). Proceedings of the National Academy of Sciences, 108(7), 3017 3022.
Horder, H., et al. (2018). Neurology, 90(15), e1298 e1305.

Leggings and fitness wear party at AFA, right after our Super B***y Sunday Workout tomorrow 8/9/26 at 10:15am.
No membership required to attend the leggings party.

This is the best breakdown on the benefits of fasting I’ve ever read.

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Fasting has become one of the most discussed topics in longevity research because it can activate many of the body's natural adaptation processes. But most people don't realize that fasting is only one piece of the equation. The aging process is driven by what's happening at the cellular level. Your cells need to produce energy efficiently, recover from stress, and maintain healthy function over time. That's why I don't focus on one habit alone. I think in terms of systems that support long-term health and longevity. Supporting healthy NAD levels is one part of that bigger picture, alongside nutrition, movement, sleep, and other evidence-based habits. ⚠️ Comment "NAD" and I'll send you exactly what I use.

Strength training is a must. Make it part of your routine.

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The more we begin to understand the importance having muscle, the more convinced I am of the importance of resistance training as we age. We lose 3 to 8% of our muscle mass every decade after 30 years old. This video is going to explain to you just how crucial muscle mass is especially as we age.

We work to build and keep muscle. It’s one major key to longevity and function throughout our lives.

The more muscle you carry, the harder you are to kill. That sounds dramatic until you look at the research, because skeletal muscle may be the single strongest predictor of surviving almost anything that comes for you.

And it’s not about how strong you look. It’s about how much healthy skeletal muscle you’re actually carrying. Take cancer: there’s a wasting process called cachexia, where the body burns through its own muscle, and it’s thought to cause around 20% of all cancer deaths. Survival often tracks not the size of the tumor, but how much muscle the patient can hold onto. That flips how most people see muscle. It isn’t for the mirror. It’s metabolic armor, a reserve your body draws on at the exact moment it’s fighting to stay alive.

And muscle isn’t passive tissue sitting on your frame. Every time it contracts, it releases signaling molecules called myokines straight into your bloodstream, which means your muscles are literally talking to your immune system. Here’s the wild part: a molecule like interleukin-6 is normally called pro-inflammatory, but when that same signal comes from contracting muscle, it does the opposite, helping calm chronic inflammation instead of feeding it. Muscle changes the meaning of the message. So skeletal muscle isn’t a vanity metric. It’s one of the most powerful longevity markers we have, an organ that defends you at the cellular level. And unlike almost every other marker, you can build this one.

There’s one catch. Somewhere after 40, your body starts quietly handing muscle back, a little every year, unless you train specifically to keep it. And most fitness advice was never written for a 40+ body. So we built something for exactly that: a new page from the neurolab team focused on one thing only, building and keeping muscle after 40, the real science for the body you actually have now.

Because building muscle at 45 is nothing like building it at 20, and nobody tells you that. Muscle40plus is where we break down the latest science on training the body you actually have now, so you don’t just get old, you get old and still strong. Still walking. Still carrying your own bags. Still doing your own life. The difference between those two futures is being decided right now, in your 40s, and most men don’t find out until it’s too late to fix.

Follow us on Instagram, the link is in the first comment.

Happy Independence Day! Hope you are celebrating and enjoying the freedoms we have as citizens of our great country.

We are 12 weeks out from the IPL’s Golden Heart Classic and AFA is offering another Fitness Goddess program to help you get into the best shape of your life training with me as I prep for the show Sept 26th.

If you’re in town this weekend and want to find out more about it and possibly get started with us, we’re holding an orientation this Sunday at 11:30am at the gym 535 3rd Ave Ste B.

If you can’t make it, you can still start with us on Monday and I’ll fill you in on what you missed at orientation.

Book into the orientation here ==> https://AcceleratedFitnessAlaska.as.me/FitnessGoddessOriention

Choose from the program options at the link below ⬇️
https://train.acceleratedfitnessalaska.com/trainers/1660646/landing/

The program officially starts Monday July 6th, with an orientation Sunday, July 5th at 11:30pm.

It’s time for another Fitness Goddess Program!

This unconventional bodybuilding program designed to build a high functioning aesthetic body, originally called "Train with Torrey,” was the program I started back in 2017 to get myself ready for a bodybuilding competition.

I was making a comeback after losing 9 pounds of muscle over six months (Nov to May), due to a lack of consistency with my workouts and diet. Yes, even I have let things in life cause me to slack off, but I got back on track starting in May of 2017, and haven’t slacked off since.

For my comeback, I had to get creative with my workouts because I had lost my garage gym due to a move and putting the house on the market. That meant I would have to get all my workouts done at Accelerated Fitness Alaska, which had no barbells or squat rack like I had in my garage gym.

Because I would be doing all my workouts at Accelerated Fitness Alaska, I decided to invite members to join me, and "Train with Torrey" was born.

I later renamed it the "Super Shredder," and after a couple goes of that, decided to to make the name more appealing to women since they were the majority of my clientele, and called it The Fitness Goddess.

So… what we have here is the Train with Torrey, Super Shredder, Fitness Goddess Program (T.W.T.S.S.F.G.).

If you want to look like you workout, feel great, and have the strength and stamina to take on life’s challenges and do all the cool physical things you want to do, or you want to get on stage then this program is for you. The timing of this program ends the week of the International Physique League's Golden Heart Classic at the Westmark Hotel in Fairbanks, so you could enter and be onstage.

Sign up for the IPL Golden Heart Classic here ==> https://competeipl.com/2026-ipl-golden-heart-classic-info/

Getting onstage is optional, you don't have to enter the show to do this program.

After decades of training myself to perform and compete in combat sports and bodybuilding, and decades of helping others improve their fitness, I’ve learned how to maximize results in the shortest amount of time with minimal equipment.

And unless you’re trying to improve your barbell lifts, no barbells are needed. We make it happen with dumbbells, kettlebells, bands, and other simple equipment typical of a home gym.

For workouts, you'll need to be able to make 2 of our semi-private bodybuilding sessions per week, one on Tuesday and one on Thursday in the morning between 8:15 and 10:30am or in the evenings at 7:00pm. The rest of the week you can come to any of our regular sessions that work for your schedule.

The program officially starts Monday July 6th, with an orientation Sunday, July 5th at 11:30am.

To maintain the best service for you, we can only take 7 participants in this program, so space is limited. Secure your spot at the link below. Make sure to select the appropriate program for you. There are “non-member” options, and member add on options.

If you’re a current member, this will be an add on for you. Our regular workouts are great and get amazing results with consistency, but if you want to focus on building visible muscle, it’s the Tuesday and Thursday “bodybuilding” style workouts that are most effective.

These are longer sessions, about an hour each, and we journal our workouts. Rather than timed sets, we focus on weight and rep ranges with the goal of going up in reps, weight, or both week over week.

Choose your program here ==> https://train.acceleratedfitnessalaska.com/trainers/1660646/landing/

And sign up for the orientations here ==> https://AcceleratedFitnessAlaska.as.me/FitnessGoddessOriention

You might have to copy the url above and paste it into a new browser window if the link is not clickable.

As for the nutrition aspect, we help you with that too, and we keep it simple.

I hope to see you at orientation where all your questions will be answered and we'll get you set up for success.


Coach Torrey
Accelerated Fitness Alaska
907-460-2616

Accelerated Fitness Alaska Schedule your appointment online Accelerated Fitness Alaska

Shout Out to Accelerated Fitness Alaska for helping me achieve my goal weight of 134 pounds. Before deciding to get healthy I weighted 225 lbs now at 134 lbs total loss of 91 lbs. That's a whole person LOL and I don't miss that person.

Susiko Smalls