She's So Lucky

Reframing Exercise: The Importance of Building and Maintaining Muscle

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Starting a new year often gets people interested in improving or revisiting their exercise regimens. But workout culture is so fraught with harmful weight loss narratives that the critical benefits of movement often get overshadowed.

In this episode, I share my knowledge of cardio, mobility, and strength training, and my own life-changing fitness journey. I also explain my strategy for building a health-focused routine rooted in building strength and longevity as an act of kindness to your future self.

I also talk about…

  • The unique benefits of strength training for women
  • What a healthy fitness routine could look like
  • Understanding basal metabolic rate
  • Nutrition and sleep basics
  • Some tactical tips for understanding your strength workouts


    • Resources:

    • Join the Reframing the Reset Challenge
    • Check out these physical activity guidelines for Americans
    • Hormonal responses and adaptations to resistance exercise and training: https://pubmed.ncbi.nlm.nih.gov/15831061/
    • Exercise programming for Insulin Resistance: https://journals.lww.com/nsca-scj/fulltext/2011/10000/exercise_programming_for_insulin_resistance.5.aspx#:~:text=Resistance
    • Muscle Mass Index As a Predictor of Longevity in Older Adults: https://www.sciencedirect.com/science/article/abs/pii/S0002934314001387
    • Get ClassPass for two weeks free and try workout classes in your area
    • Alive App by Whitney Simmons: https://aliveapp.co/
    • Uplift with Jibby: https://uplift.plankk.com/
    • Nike Training Club: https://www.nike.com/ntc-app
    • Alexis Moore, flexibility coach: https://instagram.com/stretchwithlex?igshid=YmMyMTA2M2Y=


      • Sponsors:

      • Open | Open is a mindfulness app built to transform your life. Experience the power of combining breathwork, meditation, sound, and movement to strengthen your mind-body connection. Visit https://go.o-p-e-n.com/balancedles for 30 days free.
      • Zocdoc | Finding a doctor you trust doesn’t have to be hard. Check out Zocdoc’s free app to find patient-recommended care providers in your area.
      • Nuuly | Nuuly is a subscription clothing rental service that I absolutely love. Get $20 off your first month when you sign up with the code BALANCED20.


        • Keep in touch with Balanced Black Girl:

        • Visit our website at balancedblackgirl.com
        • Join Club Balanced, our community on Geneva
        • Subscribe to our newsletter, Mirror Notes
        • Follow on IG: @balancedblackgirlpodcast @balancedles
        • Follow on TikTok @balancedblackgirl @balancedles


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