09/13/2026
💪 DO YOU HAVE A “GRUNT UGLY FACE” WHEN YOU LIFT? 😂
Are you progressively overloading and actually getting stronger?
Or are you still lifting the same light weights, comfortably getting through your workout without making a face, making a noise, breaking a sweat or really challenging yourself?
Ladies… the goal is to get STRONG!
First, we learn proper form and technique.
Then we progressively challenge ourselves from there.
🔥 IN CIRCUIT CLASS:
2 exercises per station
⏱️ 20 seconds of work
⏱️ 10 seconds to transition to the next exercise
🏋️ Aim for 4–8 heavy, controlled, PERFECT reps within those 20 seconds.
You do NOT have to choose a light weight just because you think you need to get 12–15 reps.
Ladies… forget you ever learned that!
Choose a weight that makes those last few reps feel HARD.
Make a face.
Grunt a little. 😂
Work hard.
But NEVER lift so heavy that you sacrifice your form.
There is a BIG difference between lifting heavy and lifting recklessly.
💪 WHY DO I KEEP PUSHING YOU TO BUILD MUSCLE?
Because muscle isn’t just about how your body looks.
As we get older, maintaining muscle becomes incredibly important for our strength, metabolism, bones, balance, mobility and independence.
🔥 Muscle is metabolically active tissue and plays an important role in metabolic health.
🦴 Resistance training helps maintain bone strength and bone density — incredibly important as women age and estrogen levels decline.
🚶♀️ Strong muscles help support our joints, improve balance and keep us capable of doing everyday things — getting off the floor, climbing stairs, carrying groceries and staying independent.
🧠 AND YES — TRAINING YOUR LEGS IS GOOD FOR YOUR BRAIN!
Your legs contain some of the largest muscles in your body.
When you squat, lunge, deadlift, carry and walk, those large muscles require a substantial supply of oxygen and blood. Your cardiovascular system has to work to meet that demand.
That means you’re not just training your legs, you’re challenging your heart and vascular system too.
Regular exercise supports healthy blood vessels, blood pressure, blood sugar regulation and blood flow to the brain.
Research consistently associates regular physical activity and greater strength with better cognitive health and a lower risk of cognitive decline and dementia as we age.
So those squats and deadlifts aren’t just about your butt and legs. 😉
❤️ You’re training your cardiovascular system.
🧠 You’re supporting your brain health.
🦴 You’re strengthening your bones.
🔥 You’re building metabolically active muscle.
🚶♀️ You’re protecting your mobility and independence.
MY SIMPLE FORMULA FOR HEALTHY AGING:
🏋️ Lift heavy 2–3x/week
🚶♀️ Walk every day
❤️ Add 1–2 short HIIT/cardio sessions per week, when appropriate
📈 Progressively overload as you get stronger
🎯 Never sacrifice good form just to lift heavier
We’re not training simply to burn calories or make the scale go down.
We’re building muscle and strength so we can continue doing the things we love and remain strong, mobile and independent.
We’re training for the woman we want to be at 60, 70, 80 and beyond.
So ladies…
If those last couple of reps occasionally give you a grunt ugly face…
GOOD. 😂💪
Learn proper form.
Challenge yourself.
Progressively overload.
GET STRONG.
Because muscle isn’t just about looking fit — it’s an investment in how you AGE. 💪❤️
