LFG Fitness

Apologies, PNW peeps, but the sunshine is much appreciated right now!

Taylor Townsend and Katerina Siniakova ftw!

Seattle Is Picking Up a Racket – and Tennis Is Leading the Way A new participation report shows the Pacific Northwest leading the country in tennis growth — and Seattle residents have more year-round ways than ever to get on the court.

If you're looking to improve your mobility and fitness for longevity, then let's talk! I have openings for new clients on Mondays, Wednesdays, and Fridays!

It's true! Zone 2 cardio won't give us the same benefits as Sprint Interval Training (SIT)! In addition to your regular strength training, add 5 blocks of 30 second bursts of intensity--all out--with an RPE of 8 or 9 with 90 seconds rest between each block... 1-2 times per week. You WILL see results.

If you’ve been following me for a while, you know I love busting myths—especially in women’s training. One of the most persistent? “More long, steady cardio is always better.”

Don’t get me wrong—Zone 2 training has its place. It builds your aerobic base, supports mitochondrial health, and improves fat oxidation. But here’s the problem: as women, especially as we age, we're already naturally well-adapted for endurance. We are born with more endurance muscle fibers and have a higher mitochondria density than men. In addition, we have estrogen, which helps increase our body's ability to use fat as a fuel.

Translation? We are super endurance queens who are built for the “steady grind,” which means Zone 2 alone won't give us enough stimulus to keep progressing—or to protect muscle, bone, metabolism, and even brain function long-term.
If you’ve been following me for a while, you know I challenge the dogma—especially in women’s training. One of the most persistent? “More long, lower intensity cardio is best for healthspan.”

Don’t get me wrong—Zone 2 training has its place. It builds your aerobic base, supports mitochondrial health, improves fat oxidation, and is great for mental health. But here’s one of the issues.... does it optimize healthspan in active women? As active women, especially as we age, we're already naturally well-adapted for endurance. First, we are born with more of the type-1 endurance fibers and greater mitochondrial density with less of the fast-twitch metabolically predominantly glycolytic fibers as compared to men. As we age, we rapidly lose these power and lactate producing fast-twitch fibers; but still keep the slow-twich, endurance fibers.

Translation? We are super endurance queens who are built for the “steady grind,” which means Zone 2 alone won't give us enough stimulus to keep progressing—or to protect muscle, bone, metabolism, and even brain function long-term. If we want to optimize, consider less priority on zone 2, with a greater focus on intensity and power.

Study links:
https://bit.ly/46UZjPQ
https://bit.ly/46S4MXQ
https://bit.ly/4gXMPvJ

​Read more >>> https://bit.ly/4o08JR6

It's hiking season! Here are a few of my favorite exercises to explore trails pain-free!

My Favorite Exercises for Hiking Autumn’s cooler temperatures makes it the best time of the year to hike.

Longevity and Healthspan Tips for Active Women Discover how active women can improve longevity and healthspan through strength training, smart nutrition, recovery, and lifestyle habits tailored to female physiology.

You may have heard the term "Body Recomposition" lately.But what exactly is it and can someone postmenopausal actually go through it? My thoughts here: lfgfitness.substack.com

Is Body Recomposition Possible After Menopause? Most postmenopausal women tend to have more fat stored than they’d like.