Stop Shrinking Your Body. Start Building It.

Going from cardio queen to muscle maven!

Muscle Is the Organ of Longevity
—Dr. Gabrielle Lyon

What do you say we leave behind the days of shrinking our bodies? All the time we women have spent trying to get smaller—who knew we were actually shortening our days? If we want to get the most out of life, energetically and with ability, it’s time to go get ourselves some muscle.

Let’s stack hands and commit to building our good bodies, not shrinking them. And of course, let’s keep our humility on. Please, oh please—let’s not be women chasing muscle just to look better. Let’s build to feel better. If feeling better is our foundation, the look of our body composition is probably going to change. And when it does, don’t get sidetracked by what you see lest you fall into body obsession captivity. Our bodies will change as we age. So many women get stuck in the prison of body shame because they don’t have what they used to have or someone else has. When looking better is the motive, it will never be enough. It’s a trap! Don’t fall into it.

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.” 1 Peter 5:8

How I Got It Wrong Then Right

I’m a confessed cardio junkie. Since I was a little girl, I’ve been kinetic. Movement always made me feel better. Some of my clearest memories are riding my one-speed, banana seat Sunflower bike with matching basket sunflowers for miles on end or roller skating until I smelled like sweat. Moving fast and moving free—that’s always been my bend.

I only got into weightlifting when I was 15 and walked into a Gold’s Gym. A trainer as big as a door looked at me and, wielding his scepter of opinion, said I’d probably be really good at body building (aka lifting)—that my body would respond well. And because he saw me, because someone believed in me, curiosity got the best of me. As one of the only women in the weight area I started lifting just to see if he was right.

Sure enough, my muscles grew. I got attention in the gym. Six years later, I found myself on stage, in a bikini, asking other men to rate me. I liked the approval of winning awards but hated the pressure of sculpting and cutting my body just for the results. I was doing it all for the wrong reasons—the outcome, not for the joy of the process. Weight training left a bad taste in my mouth. So, I ran back to the aerobics room, where I felt more like myself: a body in motion, not pinned under a machine.

Maybe it’s my recent fascination with women’s health, hormones, and longevity—or maybe it’s been the Holy Spirit gently nudging me. I sensed Him saying my body could use slowing down. Less impact. Less kinetic stress. More nervous system activation and brain-body connection. More picking up and putting down heavy things.

Whatever it is, it’s doing something good for my body—and my bones. I think it can do something good for you, too.

Here’s why muscle matters:

· Lowers blood sugar – Muscle acts like a sugar sponge, soaking up the sugar in our blood after a meal.

· Boosts metabolism – Muscle increases your resting metabolic rate. The more you have, the hotter your metabolic fire burns—even at rest.

· Balances hormones – Especially helpful during the “pause” seasons of life.

· Strengthens bones – Not just your muscles!

· Improves mental health – Muscle produces myokines—aka “hope molecules”—that get released during movement, especially big, compound movements like push-pull strength training.

· Supports daily life – Muscle helps you get in and out of the car, put groceries away, or rise from the toilet with ease. It’s not glamorous, but it’s essential. If you don’t believe me, go visit a senior center today and ask them about their desire for physical independence.

· Improves coordination – Respond better to life’s surprises: trips, slips, and sudden physical needs like jump skipping over the puddle rather than soaking your shoe.

· Increases longevity and quality of life – More ability, agility, agency, and mental clarity. More life in your years.

· Builds stress resilience – Lifting weights teaches your nervous system that stress doesn’t have to equal shutdown. You take an external challenge, push through it, and come out stronger. Sounds like The Gospel to me.

“Humble yourselves, therefore, under the mighty hand of God, so that at the proper time he may exalt you.” 1 Peter 5:6

Strength For Your Season

That last point. Build stress resilience. I think that’s the big reason the Holy Spirit nudged me toward more weight training. God was preparing me for the challenging ministry season I’m in now—not by speeding me up, but by slowing me down. I feel stronger in my body which helps keep me strong in my mind.

Now before you say, “Alisa, this all sounds great, but I don’t have time or money for a gym and I don’t have any equipment at home,” I’ve got you covered.

Start Building💪🏽

Below, I’ve created a science-backed, ten-minute, bodyweight-only tempo training workout you can do anywhere, anytime. Because more isn’t better—better is better. And moving your own body with control is the foundation for building muscle strength.

Challenge: Do this ten-minute workout 2-3x a week for the next four weeks and come back and tell me what’s improved. If you’re in for this challenge, comment below. In four weeks from now I’ll make a follow up post and want to hear from those who kept at it for four weeks.

For my weekend walkers, here’s this week’s walk and talk :)

2 Days Left!⏰

Want to spend more time together getting after a health for your body void of gimmicks, trends and tricks? You’ve got two days left to join me for Embodied; a 4-week health coaching program to that will awaken your soul and give you hope for your body health. I AM CONVICED..gaining health can be fun! Let’s do this! Join me for only $67! Here’s the link

Let’s train together. Let’s build the kind of muscle that helps us love well and live long.